Wellness As a Way of Life

By Pete Millard, PMHNP-BC, Birch Grove Health Center

Starting over after the Almeda Fire: creating a new environment to call home

Starting over – it is a theme in so much of human art and creative endeavor. Countless times over the years, humans have been able to identify with themes of loss and sadness. At the same time, individuals and cultures have celebrated rebirth and growth. It is often through loss and subsequent recovery that the finest aspects of our lives can be restarted. It is not always the case that such a new beginning heads in the direction we thought it would, but it is a rebirth just the same.

Recently, I have been forced to consider these themes after the Almeda Drive fire destroyed my home. A year ago, I got rid of almost everything I owned and left Boston, Massachusetts to travel to southern Oregon. I came out here drawn by both the surrounding environs and the prospect of defining my role within La Clinica. I left with the hope that beginning again would open a new chapter for me, allowing me to rethink and reorient my whole life. I left the northeast for a change of scenery, and to experience a new environment and consequent way of life.

Now, I have lost all my possessions and my home. I am again forced to reckon with the meaning of starting over and figuratively speaking, a rebirth of sorts. This rebirth is born, as many others are, of my environment. As I think on the experience of two major life changes in the past year, both born of radical change in my life, I come to reflect on several things. One is the resilience that is necessary to move on from terrible circumstance. I think of all the people who lost everything and how they are moving on with their lives. They have also tasted of change born of their environments. I am humbled by the strength of those around me and, at times, surprised by my own. Another thing I’ve learned about is the primacy of altruism in how you approach everyone with whom you might interact. I’m so invested in helping others and I’ve learned that it is OK to ask for help. That is something that a lot of people lose sight of. I am also grateful for the kindness of the people around me. The incredible generosity and grace displayed by those who have opened their homes and hearts out of selfless kindness is overwhelming.

It is with these reflections that I start to put everything back together. It is with this support, driven strongly by the kindness of others who stand with hands outstretched in selfless kindness, that I begin to move on. As I rebuild and reestablish a home, I am again finding an environment where I can feel at peace. In reflecting upon what I might be able to bring others, regarding this whole life change, I can think of several things which others might take away from my missive. People can recover, it is OK to ask for help, and yes, people are kind to you in your moments of need. All I can think to say to those who have helped me, and those who have inspired me through their strength in the face of disaster is, thank you.

By Ana Maria Salaverry, community health worker

Recipe of the month: Curried pumpkin soup

Our focus this month is on environmental wellness, and what better way to celebrate the natural environment in October than with a great pumpkin soup? It warms the body and reminds us of the beauty all around us as the leaves begin to fall.

Ingredients:

1 medium sweet onion, chopped (about 2 cups)

1 stalk celery with leaves, chopped

1/2 tsp fresh thyme leaves or pinch dried thyme

2 tbsp olive oil

1 tsp curry powder

1 tsp ginger powder

2 cups roasted pumpkin or winter squash puree

1 medium apple or pear, peeled and chopped

1/2 tsp salt

2 15 oz containers of low sodium chicken broth

1 15 oz can of coconut milk

Cooking instructions:

In a soup pot, sauté the onion, celery, apple, and thyme in olive oil until softened, about five minutes. Stir in the curry and ginger powder and a bit of broth to moisten the ingredients. Cook until golden and bubbly.

Add the pumpkin puree, salt and broth. Cook until the vegetables and apples are tender, about 20 minutes over medium heat.

Cool slightly and purée in a blender, or purée in the pan with an immersion blender, or mash with a potato masher. Stir in the coconut milk and reheat before serving.

Tip: Add caramelized onions and toasted almonds as a topping to the soup or try toasted pumpkin seeds and crumbled feta cheese. Serve it with a simple green salad and a whole grain roll for a complete dinner.

By Michelle Wilson, wellness program manager

The wellness wheel and you: environmental well-being

As we enter fall, we focus on environmental wellness. Environmental well-being includes our home, neighborhood, work, and community environments. We support environmental health when we get out in nature, create beauty and order in the spaces where we live and work, and make choices that support environmental health for our planet.

We all have the power to positively impact our environments.

Choose at least one small act each week to support environmental health for yourself and those around you.

• Clean, organize, beautify: Look around your home and notice what brings you a sense of peace or happiness. Notice if there are areas that need to be cleaned or organized. Choose one area each week to organize and beautify. Donate items you no longer need or use. Add plants or flowers to your living space. Place items that bring you joy in areas where you will see them often.
• Turn off electronics and tune into nature: Our internal environments – our thoughts and feelings – are impacted by what we do and where we focus our attention. Spend time each day without any type of technology and enjoy the outside world. Take a walk alone or with a friend and enjoy the changing colors of the leaves. Sip a cup of tea, look outside a window, and watch the birds play in a tree. Plant bulbs to grow into flowers in the spring. Even small amounts of time in nature each day can help balance our moods and support our well-being.
• Support your community’s environmental well-being: Reduce your use of plastic, re-use items when you can, and recycle as much as possible. Start a community garden. Volunteer to help clean up an area in your community that is in need of care. Invite friends or family members to join you and enjoy the benefits of social connection while you work together to make your community a better place for everyone.

Watch for more blogs this month with tips on staying healthy, and visit our wellness page for videos, audios, and other resources: www.laclinicahealth.org/wellness.

Tip: Use colorful bins or small containers to store items that you need to use often and want to keep out of sight. Do an internet search for more simple ideas on ways to clean and organize your environment.

By Ed Smith-Burns, community partnership director

Creating a personal budget

This month we are exploring ways to create financial wellness for ourselves and our families. An important step is to create a personal budget. By doing this, we can give ourselves freedom to make clear decisions on how we will spend the money we have available to us.

The process of creating a personal budget includes three steps:

1. Document your income and monthly expenses. Remember to include all sources of income and also any expenses that may come up occasionally or unexpectedly.
2. Track both your income and monthly expenses for at least three months. This will give you time to watch for any variations from one month to the next, so that you can create an average total for your monthly income and expenses.
3. Consider following the 60-20-20 rule. This means planning to use 60 percent of your income for necessities, including rent or mortgage, groceries, utilities, car loans, and other monthly expenses; putting 20 percent of your income into savings for future expenses, emergencies, or retirement; and using 20 percent of your income on discretionary spending, including going out to eat, going to the movies, taking trips, or other things that bring you joy and happiness.

Sometimes it isn’t possible to save 20 percent of your income or spend 20 percent on activities that bring you joy. You can adjust your plan based on your personal expenses and income. Remember to draw on other types of resources available to you, including community and family support.

Tip: Find an app to put on your phone to help you keep track of your budget. That way, you can enter income and expenses no matter where you are. An app can also offer tips to help you stay on track.

By Ana Maria Salaverry, community health worker

Recipe of the month: Pecan crusted salmon

We are focusing on intellectual wellness this month. Salmon is a wonderful food to support our brain health. Rich in omega-3 fatty acids, Vitamin A, and Vitamin D, it can boost and improve brain functioning. Try this delicious recipe for a great early fall lunch or dinner.

Ingredients:

small salmon fillet (4 oz.)

1 tbsp. Dijon mustard

1 tbsp olive oil

1/8 tsp. garlic powder

1/3 cup chopped pecans

cooking spray

salt and pepper to taste

Cooking directions:

• Preheat oven to 425 F.
• Spray a baking dish with cooking spray then put a piece of foil in the dish. Season the salmon fillet with salt and pepper then place it skin-side down onto the foil in the baking dish.
• In a small bowl, combine the mustard, olive oil, and garlic powder to form a paste.
• Spread a thin layer of the paste on the top of the fillet then cover with chopped pecans. Gently press the nuts into the mustard mixture.
• Cook for 15 minutes or until the salmon flakes easily with a fork.

Tip: Serve this dish with a rainbow salad, asparagus with a balsamic dressing, or steamed vegetables.