by Guest | May 15, 2016 | Connect Well, Work Well
May 16 – 21 National Prevention Week
National Prevention Week is an annual health observance dedicated to increasing public awareness of, and action around, mental health and/or substance use. The overall theme for 2016 is “Strong As One. Stronger Together.” Explore the National Prevention Week website at http://www.samhsa.gov/prevention-week to learn more about how you can get involved, from planning a community event to participating in the “I Choose” Project.
The “I Choose” Project is an easy way to make a difference, be a positive example, and inspire others. Participating is easy – take a photograph of yourself holding a sign with your personal message about why substance abuse prevention or mental health is important to you. For example, you could write — “I choose prevention because I want to be healthy and happy.” Or you could include “I choose treatment…” or another “I choose” statement, such as “I choose not to give up because things do get better.” Send your photo to newmedia@samhsa.hhs.gov. In the email, also include: name(s) of people in the photo, organization (if applicable), state or territory, ZIP code, and the “I Choose” message displayed in the photo. After receiving your submission, SAMHSA will review and post your photo “I Choose” photo gallery at http://tinyurl.com/hb28qkf.
During National Prevention Week, watch for special information each day about prevention efforts, information and resources for a particular subject area:
Monday May 16– Tobacco
Tuesday May 17– Underage drinking and alcohol abuse
Wednesday May 18 – Opioid and prescription drug abuse
Thursday May 19 – Illicit drug use and youth marijuana
Friday May 20 – Suicide
Saturday May 21 – Mental health and wellness focus
Here in Tillamook County for the Year of Wellness, Dr. Rea Scovill will be conducting a two-part workshop call “Stress busting, self-care and mental fitness” – at the Tillamook Library on May 19 and 26 from 5:30 to 7 p.m.; and in South County at Nestucca Jr/Sr. High on May 18 and 25 – from 6 to 7:30 p.m. This two-part workshop offers nine tools to help reduce stress and enjoy better health.
Develop a personal “workbook” to help you use the tools at home.
On Saturday May 21st, Dr. Scovill will present a screening of the video “Sensitive: The Untold Story” at Nestucca Jr/Sr. High Library from 10 a.m. to Noon, then at the Tillamook Library in the Copeland Room from 2 to 4 p.m. One in five people are highly sensitive, which can impact their relationships and perception of themselves and others — Join us for a screening of this important video that raises awareness and helps us to develop an understanding about highly sensitive people and the gifts that often accompany these challenges.
On May 18th, the Alzheimer’s Association brings an informative talk to the Tillamook County Main Library on Late Stage Dementia, in the Hatfield Room from 12:30 to 3:30 p.m.
There are so many ways to participate in the Year of Wellness – the online challenge is just part of YOW. You can always join in – attend a workshop, event, speakers, recipes in the Headlight-Herald and online. Visit a YOW Monthly Mover to enter the monthly raffles for a $25.00 Visa gift card and other special offers – Spa Manzanita and Roby’s Women’s Fitness Center are the locations in May. All challenge participants were entered into a drawing for a variety of prizes. Be sure you are in for Session #2. Sign-up today! Go to tillamookcountyhealthmatters.org, or visit your local library branch for a print booklet and more information.
We ALL win when everyone is in – it’s easy and fun. YOW focuses on simple things, just adding another serving of vegetables, drinking water, walking more, better sleep habits and quitting tobacco use will make for a happier, healthier Tillamook County.
For weekly healthy recipes, tips, resources, wellness challenge, and more, go to tillamookcountyhealthmatters.org or visit your local library branch. Together, we are the solution.
by Guest | May 7, 2016 | Connect Well, Work Well
By Rea Scovill, Ph.D.
We’ve come a long way since 1956, when a famous Chicago psychiatrist told our kind and loving neighbor with firm authority that her son’s autism was caused by her being a cold “refrigerator” mother. Many professionals show more humility about such things now that scientists can view different brains at work with instruments like functional MRIs. Before teaching about particular personalities and behavior, they offer a disclaimer like “We’re in the infancy of understanding the human brain.” Now they’re likely to caution us not to blame parents for all their children’s problems. They also encourage us to try to understand and support, or just accept people whose behavior is different from what we expect (unless it’s abusive).
Science has also made progress in defining how our brains benefit from physical care, like good nutrition, adequate sleep, plenty of exercise and reasonable stress levels. To attain physical fitness, many enjoy wearing special, attractive clothes to go work out at the gym, ride a bike or attend an aerobics class. Hoping to improve brain fitness, people are having fun with lumosity.com and other game-like activities. Physical fitness of all kinds is considered cool and sexy.
Until we approach mental fitness with the same open and positive mind as physical fitness, it’ll remain in the shadows where shame and blame rule. Like physical fitness, mental fitness can only be built when our bodies are rested and healthy enough to support the organs involved. Like physical health, mental health is something we’d like to take for granted. But to prevent, cope with and overcome problems during our lives, we’re wise to seek fitness for both. With mental fitness people can express their most capable, confident and compassionate selves. They find ways to remain optimistic and positive and all this makes them “sizzle” with life.
Isaac Asimov (author and professor of biochemistry at Boston University) wrote: “The saddest thing in life today is that science gathers knowledge faster than society gathers wisdom.” YOW is tackling this problem, helping us here in Tillamook County gather wisdom for how to manage better both our physical and mental health. For our YOW focus in May on “Healthy Minds” there’ll be many opportunities to learn skills that’ll help you build mental as well as physical fitness. Check these out on the YOW calendar at www.tillamookcountyhealthmatters.com. YOW will also begin offering articles with tips and concepts to help you understand how to take charge and pursue mental fitness.
by Guest | Feb 28, 2024 | Connect Well, Featured, Move Well
Greetings Everyone! My name is Stephen Mintie and I live in Tillamook with my wonderful wife. I’ve gotten to know a lot of people in the area in the short time I’ve been here which is partially due to my endeavors in amateur videography. This allows me to be a visual storyteller in how I share my life. People regularly get to see a rich personal life I’m very grateful for that includes paragliding, hiking, community involvement, dining with my wife, and various adventures. What they don’t know is that I’ve had some times in my life of deep despair that has translated to some heavy anxiety and depression that still impacts me to this day and it has affected my physical health as well.
We all face different circumstances and traumas. We all process information and are motivated differently. Our tolerances vary as well. With that said, here are some things that have helped me pull out of my moments of weakness and pain though it is still very much a work in progress.
Light exercise goes a long way! A job of a physical nature or hobbies can help. There was a time I didn’t have either. I elected to do some sit ups, push ups, and a light jog a few times a week. After about a month and a half, I was improving. The biggest benefit was that physical activity led to better mental strength. Exercise does not need to be about vanity, it only takes a little work consistently for your mind and body to reap the rewards. When the chips are down, you need all the cards you can get in your deck.
What you put into your body matters. For a long time I was eating a frozen pizza for dinner late at night while washing it down with copious amounts of beer. This absolutely set me back pretty hard. I started developing what felt like an allergy to what I thought was gluten which has since subsided as I’ve changed this habit. The way I went about this was I started eating healthy foods such as greens and vegetables during the day. I felt it was easier to do during my working hours when I wasn’t chasing food for comfort. In the evening, I learned how to take healthy ingredients, but make it into something that tasted satisfying. I was able to feed the habit, and the habit didn’t know it was good for me. – Alcohol doesn’t serve anybody when things are hard. It’s a depressant and after a drink or two, it’s essentially poison. Do I still drink? Yes. Would I benefit from abstaining altogether? Absolutely. I wasn’t going to stop though, but I was thoughtful about its impacts. I stopped buying hard liquor in stores and stuck with low ABV beer. These days I have a pretty set limit of how much I’ll drink, but I wouldn’t consider it to be within healthy ranges. Remember, if your mind is hurting, alcohol is your enemy. A few hours of feeling good is only borrowing a few hours of happiness that has to be repaid back times 4.
Focus on growth rather than goals. You can fail while growing and even if you hit goals, you still will want to continue growing. Growth means that you don’t stop trying. Growth also means pursuing things that fill your personal cup and provide you with more mental stamina and relief. This varies wildly from person to person. Comparing yourself to others hinders growth.
In a world filled with people who are healthy and sick, rich and poor, only your story matters because it’s your health and mental well being on the line. We should absolutely care and empathize with others, but you can help people a lot more if you are happy and healthy. Growth also doesn’t have to be solely related towards eating right and exercising. The happiest people out there are also the most gracious. Grow in gratitude, be kind, and help others. Life is full of pain and disappointment for many. Think of ways to put a smile on somebody’s face. If you feel rudderless without direction, sometimes all you can do is your best. If you can’t find the light, be the light!
Lastly and while this applies to everyone, I’m really speaking to the men out there. Don’t be afraid to say something if you’re hurting. Some of my best pals and I talk about it all the time. It makes us human and relatable. I’ve made more friends in my life being open, honest, oftentimes self deprecating rather than bragging or making it seem like everything is in order. At the end of the day you are not alone. Life is not meant to be lived in quiet desperation and nothing changes if nothing changes. Regardless of your self esteem, say to yourself “I want to feel good, I want to be ok, and I would like to be happy too.” After that, start thinking about little things you are capable of doing every day consistently that will help you head in that direction. The time of my life where I started doing these things was a time I did not have hope whatsoever. I couldn’t see the way out, but I knew if I didn’t try the basics, I was going to sink. While I am a very lucky man now, I often think, “wow, there were so many times I just wanted to give up, and if I had, I would have had none of this.”
Don’t ever give up and remember, there’s a trick to eating an elephant, you have to take small bites.
by Guest | Sep 25, 2023 | Eat Well, Featured, Lunch & Snack Recipes
In this weeks blog we would like to quote some great references from: Better Health Channel about Healthy School Lunches; https://www.betterhealth.vic.gov.au/health/healthyliving/healthy-eating-school-lunches
“School is a time when children start to make independent choices about their lifestyles. School aged children learn quickly and are influenced by friends and popular trends. This is an important time to talk about and encourage healthy food habits.
Involving children in planning and preparing their own lunchboxes gives them the opportunity to learn about healthy eating, and also gives them a chance to make autonomous decisions about what they will be eating during the day.
Involve your Children in Healthy Choices
Tips to help get your kids involved include:
- Talk to your children about what they would like to have in their lunchbox. Discuss healthier food and drink choices and decide what will be in the lunchbox together.
- Write a shopping list together. Take your children shopping with you and let them choose foods and drinks from the shopping list.
- Encourage your children help prepare their lunchboxes. Older children may be able to prepare most of their lunch themselves, and younger children can help with making sandwiches or cutting up soft fruit. It is a good idea to prepare lunchboxes the evening before to allow children to participate.
What to Put in Healthier School Lunches
The six key parts to a healthy lunchbox include:
- Fruit – best choices include fresh or tinned fruit. Dried fruit is sticky and high in sugar, so have it occasionally.
- Vegetables – try fresh crunchy vegetable sticks with dip or a small container with mixed vegetables such as cherry tomatoes, carrot sticks, and cucumber.
- Milk, yogurt or cheese – you can use reduced-fat options for children over the age of 2 years. For children who cannot tolerate milk products, offer appropriate daily alternatives like calcium fortified soy or rice drink or soy yogurt.
- Meat or meat alternative foods – try lean meat (like chicken strips), a hard-boiled egg or peanut butter. If your school has a nut-free policy, peanut butter and other nuts should not be included in your child’s lunchbox.
- Grain or cereal foods – like a bread roll, flat bread, fruit bread or some crackers (wholegrain or whole meal options).
- Drinks – tap water is best
Tips for Healthy Lunchboxes
- Cut up large pieces of fruit and put them in a container – this makes it easier to eat, especially if your child has wobbly teeth or if they have less time to eat than they are used to. Send a damp face washer to help with extra juicy fruit.
- Consider giving half a sandwich or roll for morning recess, as this is an easy way to get a healthy fill.
- In the hot weather, send frozen milk, yogurt or water, or even frozen orange segments. This makes a great refreshing snack and helps to keep the lunch box cool.
- Go for color and crunch in the lunch box by offering a variety of colorful vegetables and fruit.”
In conclusion, the choices we make for our children’s lunchboxes can have a significant impact on their overall health and well-being. By prioritizing fresh fruits and vegetables, lean proteins, and whole grains, we set them up for success both in and out of the classroom. Remember to involve your children in the decision-making process, as this not only educates them about healthy eating but also empowers them to make smart food choices on their own.
As parents, guardians, or caregivers, our role in shaping their dietary habits is instrumental.. So, as you pack those lunchboxes, think about the nutritious and delicious options that can fuel your child’s day and set them on a path to a lifetime of healthy eating.
Here’s to happy and healthy lunchtimes for our little ones!
Resources:
Better Health Channel. (n.d.). Healthy Eating – School Lunches. Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/healthy-eating-school-lunches
National Health and Medical Research Council, Australian Dietary Guidelines, Australian Government.
by Guest | Apr 6, 2022 | Archive, Connect Well
When you think of the word “wellness”, what comes to mind? For some, images of green juice smoothies and marathons might flash through your mind. But the idea of wellness acknowledges that there is much more to our state of being than just our physical health. Wellness is not just the absence of disease, but something that evolves over time as we strive to live our lives fully. As pointed out by the University of Maryland, “Wellness is fueling your body, engaging your mind, and nurturing your spirit.”
So what exactly does this look like? The answer is a bit different for everyone. There is no “wrong” path to wellness – any steps towards a healthier, happier life are valuable and worthwhile, no matter how small.
The good news is that taking the first step doesn’t need to involve training for a marathon. In fact, there are plenty of options for fun and engaging activities that also benefit your health, whether that’s physically, mentally, or emotionally. For inspiration, we have created a map of local activities here in Tillamook County to help you get started and continue down your own unique journey towards a happier, healthier you. Visit the “This Way to Well-Being” page on our website to see the full map, along with details for each of the stops.
In honor of the idea that well-being is much more than just our physical health, we have collected ideas for exploring different aspects of our lives. You’ll see that our map is color-coordinated:
- The green “eat well” stops represent ideas for enjoying locally produced food, whether this is visiting Food Roots in downtown Tillamook or trying your hand at growing your own produce this spring.
- The orange “connect well” stops offer ideas around prioritizing self-care and connecting with those around us, such as volunteering in the community or calling to check-in on a loved one.
- The blue “move well” stops represent inspiration for exploring the trails, beaches, and parks that are abundant throughout Tillamook County.
- The red “work well” stops acknowledge that we spend much of our time in the workplace and therefore this space is just as important to our health as our personal lives.
- And finally, the purple stops offer a few ways to connect with Tillamook County Wellness as you continue on your path!
It’s worth noting that these activities are often intertwined and therefore the benefits can actually multiply in effect. For example, you can connect with others while also enjoying the outdoors by joining one of the TCW Walking Groups. These groups meet weekly at a range of times and locations across the county (drop-ins welcome!) Click here to find a group near you this spring.
And as an extra perk, participating in activities along the map gives you the chance to win prizes. Anyone in Tillamook County is welcome to participate and individuals will have the opportunity to win more than one prize through any of the following:
- Joining an in-person activity designated by a star shape on the map, such as walking groups, fitness classes, local workshops, or visiting Food Roots
- Posting about your wellness map on Instagram or Facebook and tagging @TillamookCountyWellness
- Sharing your feedback about your experience with activities on the map through our quick online survey found on the map webpage.
You can find the full map on our website, or at your local Tillamook County library branch or another participating location, such as the North County Recreation District (NCRD), Tillamook County Family YMCA, Kiawanda Community Center, and Food Roots. Participants will be eligible to win prizes from April through October 2022 so let us know about your experience through social media, our survey, or by joining an event! Check out our website for details about each stop on the map and reach out to us with any questions at info@tillamookcountywellness.org. We hope that this map can serve as a jumping off point in exploring the fun and engaging opportunities here in Tillamook County for leading a happier, healthier life.
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
