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Sunny Breakfast Pitas

March 23, 2020
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Fiber, calcium, choline, Vitamin B12, antioxidants, and Vitamin K each star this breakfast that is perfect for people with limited time and energy in the mornings. Nutty whole grain pita, savory cheese and Canadian bacon, with nutrient-packed sun-dried tomato, spinach, and scallions make for a satisfying breakfast in one dish that is portable and easy to prepare. Ingredients 1 round piece whole grain pita bread1/3 cup shredded cheese (cheddar, Colby jack, or Mexican blend recommended)1 slice of Canadian bacon, chopped1-2 tsp olive oil1-2 egg¼ cup sun dried tomato1/3 cup baby spinachSalt, pepper, and paprika to taste1 scallion, chopped1 pinch red pepper flakes (optional) Instructions Toast the pita bread for approximately 2 minutes until warmRemove pita from oven and sprinkle shredded cheese on top, using as much or as little as desired.Sprinkle chopped bacon, sun-dried tomato, and spinach evenly over pita. Season to taste and place into...

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Honey-Ginger Sesame Buckwheat Soba Noodles with Edamame

March 23, 2020
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Buckwheat soba noodles paired with edamame make for a complete, high-protein, vegetarian/vegan entrée that will have fellow lunchmates jealous. The fragrant honey-ginger sesame dressing and the colorful aesthetic of the seasonal vegetables that adorn the tender and nutty soba create a diverse experience of all 5 flavors that will have people coming back for seconds. Ingredients 1 pkg buckwheat soba noodles 1 tablespoon extra-virgin olive oil 4 cloves garlic, minced 1 red bell pepper, chopped 1 cup carrots, shredded 1.5-2 cups edamame, unshelled, cooked ¼ cup hoisin sauce 2 tablespoons rice vinegar 2 tablespoon low sodium soy sauce 1 tablespoon sesame oil 1 tablespoon honey 1 tablespoon grated ginger 1 teaspoon sriracha 1/2 cup shredded red cabbage 2 green onions, finely chopped Instructions Cook buckwheat soba noodles according to package instructions. Do not overcook the noodles. Drain noodles and run under cold water. Place in large bowl and set aside. On a skillet over medium-high heat, add olive oil and sauté garlic until fragrant, about 30 seconds. Add red...

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Coping with Fear & Anxiety Around COVID-19

March 23, 2020
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Pandemics, wars, political revolutions—these are all moments of extreme emotions. But by using our tool, Dialectical Behavior Therapy, we can acknowledge the conflicting emotions we may feel during a time of crisis and choose more effective ways to act. Below you’ll find some guidance and advice on coping with fear and anxiety regarding COVID-19. Powerful Emotions Coping with fear and anxiety can already be difficult during more stable times. However, during a pandemic, these emotions can intensify to a detrimental level. Everyone reacts differently to a stressful situation; this means that some people may be having a really difficult time dealing with the emotions surrounding COVID-19. Many of us are dealing with questions about the risks associated with the pandemic. Perhaps you are afraid or worried about the health of a loved one. Your exercise and eating patterns...

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Best Practices for Protecting Yourself From COVID-19

March 16, 2020
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As you doubtless know Washington State is at the center of the storm that is COVID-19. What can you do to stay healthy and protect yourself and the ones you love? The Center for Disease Control and Prevention’s (CDC) website has an extensive list of resources available to learn more about the virus and to stay up to date on its progression through the US and the world. However, here are some guidelines to stay safe during this new pandemic. COVID-19 has entered the US and Washington State, and since it is a disease caused by a novel strand of Human Coronavirus, we are still learning about how individuals are becoming infected, the virus’ trajectory, it’s fatality rates, and more. As always, the best practice in uncertain times is to inform yourself as thoroughly as possible...

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Womanhood: A Look at Where We’ve Been & Where We’re Going

March 10, 2020
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In honor of women’s history month, it is important to look back at the pioneers, movements, and activism that laid the foundation for women in America today. By understanding women’s history, we can honor those who helped create the opportunities today and look to their example to better women’s future. Foundation of Women’s Rights             The first meeting regarding women’s rights was held in 1848 at the Seneca Falls Convention. Here the Declaration of Sentiments and Resolutions was written by Elizabeth Cady Staton, echoing the Declaration of Independence by stating that men and women are created equal. Staton outlined how socially, legally, and economically, men held a tyranny over women. Additionally, she stated resolutions including the need for women to vote, to be involved in the creation of laws that affect women, to have the right to...

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“Doesn’t Everyone Do This?”: When Eating Disordered Behavior Becomes a Problem

February 25, 2020
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            Eating disorders and disordered eating -- phonetically similar words, yet vastly different concepts. The intersection of the two phrases is the path by which one stumbles into disorder, most often by way of ineffective habits. Almost every individual has experienced disordered eating at some point in their lives – we forget to eat breakfast or lunch due to the responsibilities of a busy day, overindulge on holidays centered around food, or cut out vital food groups dictated by diet fads. An excessive amount of effort to engage in disordered eating patterns is part of what manifests into eating disorders. An eating “disorder” can be classified as any presentation of symptoms characterized by “abnormal or disturbed eating habits” and the struggle with thoughts and emotions related to these habits. The hallmark feature of an eating disorder is when...

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Challenges Facing Couples in 2020

February 14, 2020
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We all strive to have supportive and beneficial relationships - whether those relationships are business, friendships or romantic. That said, cultivating and mataining positive relationships is not always easy. Relationships take work and it can be beneficial to look ahead and anticipate what challenges may arise. Here are some challenges and encouragements to keep in mind for 2020. Busy Schedules Now more than ever, schedules are overwhelmingly busy with life’s demands. Between family, (sometimes multiple) jobs, taking care of the household, pets, health, and more, a romantic relationship can start to fall lower down the priority list. Not only can it feel like there is just not enough time in the day but keeping up with life’s demands can leave one feeling frustrated, exhausted, and unable to invest emotional energy into the relationship. Some ways to make time for your...

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National Pizza Day

February 7, 2020
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February 9th is National Pizza Day. Truly, there is no better way to observe this special day than treating yourself to a nice, warm, satisfying slice of your favorite pizza, and even the Registered Dietitians at THIRA agree. The THIRA Dietary Team upholds an “all foods fit” paradigm, which means that all foods, including pizza, can be included as part of a health-promoting lifestyle. We take the stance that there are realistically no “good or bad” foods. Relationships with food are much like relationships with people. To immediately judge someone as “good” or “bad” based on what you hear about them denies you the opportunity to objectively view what they may have to offer in your life, and food should be treated the same way. Labelling a chocolate chip cookie as a “bad” food would deprive...

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Doing Their Part: Celebrating Women Physicians Day with THIRA’s own Dr.Moore

February 7, 2020
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Women Physicians Day is February 3rd, celebrating the birthday of Dr. Elizabeth Blackwell, the first woman to receive a medical degree in the United States just 150 years ago. You have joined the ranks of those celebrated on this day due to your determination to make your mark in the treatment of issues of mental health. When you decided to pursue higher education, and eventually a career in psychiatry, were you influenced by any particular female role models? Dr. Moore: I was mostly influenced by my mother. She was one of the first women in her generation to become highly educated and she felt strongly that all women should be educated so that they could provide for themselves and pursue their own goals. I was one of four girls and had one brother, and she was...

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Building Healthy Habits that Last

February 3, 2020
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With the arrival of a new decade, you may find yourself searching for the motivation to hold onto the “new year, new me” mentality, or the resolutions you made on the first of the year. You may even be sticking to your guns this year, and so far, you’ve made it a few weeks without caving in. The most important thing, however, is that you have identified a goal for yourself, and are seeking to create or maintain progress in your life. New Year’s Resolutions, or what we call them the rest of the year: “Goals”, are important in discovering and directing the path that you choose to take. How you define your goals also determines your definition of success, and subsequently, how you end up feeling about yourself. For many...

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