Cut the chicken, peppers and potatoes into bite size chunks. Put into a large bowl. Wash hands, cutting board and knife after touching and cutting raw chicken.
Sprinkle chicken and vegetables with the rest of the ingredients. Stir to coat evenly.
Place the chicken and vegetables on a metal baking pan. Roast in oven for 35 to 45 minutes or until potatoes are soft and chicken is no longer pink and the internal temperature reaches 165 degrees F on a food thermometer. Toss a couple times while roasting.
Refrigerate leftovers within 2 hours.
Notes
Try with tofu, pork or beef instead of chicken.
Roasting time will vary depending on size of pieces; smaller pieces will cook through sooner.
As we step into a new year, many of us may be reflecting on different aspects of our lives. Although many of us might think of New Year’s resolutions such as eating more veggies or trying out a gym membership, taking a moment to look at our personal relationships and where our individual happiness lies is just as important in terms of our overall well-being. Tides of Change, a local advocacy organization, provides an overview of how our relationships can function to both positively and negatively impact our health – and offers information around how to access free, confidential services for anyone who might need support in any stage of a relationship, both past and present:
Did you know your relationship affects your health? All types of relationships, negative and positive, both past and present affect your health. Relationships with your friends, your family, the person you are dating or with your partner all affect your health.
Healthy relationships promote overall health and well-being, lead to better physical and mental health outcomes and a longer life. Unsurprisingly, unhealthy and abusive relationships contribute to poor health in a variety of ways. Relationships change over time, so a relationship that starts out fun and exciting may not stay that way.
Unhealthy relationships where one person in the relationship uses a variety of methods to gain and maintain power and control over the other person are, unfortunately, common. According to surveys from the National Domestic Violence Hotline, approximately 1 in 4 women and 1 in 7 men have experienced intimate partner violence (IPV). It occurs across every demographic line of socioeconomic status, education level, sexual orientation, race, and religion. It can happen to anyone. IPV is a cycle that generally gets worse over time—not a one-time incident. People who choose abusive behavior use jealousy, isolation, emotional and psychological abuse, coercion, intimidation, shame and threats.
Many people assume that abusive relationships are defined by the presence of physical violence, but research shows that emotional and psychological abuse are used long before any physical violence occurs. Over time, the control tactics cause chronic, toxic stress for the person subjected to them. In terms of health impacts, psychological abuse is as important an indicator for health outcomes as physical abuse. This means a person can experience negative health consequences as a result of an unhealthy relationship without ever being physically hurt by their partner. Unhealthy, abusive relationships affect a person’s immediate and long-term health–reproductive, physical, mental and behavioral health are all potentially impacted in abusive and controlling relationships.
If you are choosing to use power and control and abusive tactics in your relationships and would like to choose differently, please contact Choices Domestic Violence Intervention Program at (503) 530-8927 or at https://www.choicesdvip.com for more information.
Successfully managing mental or physical health conditions while in an unhealthy relationship can be particularly challenging. Controlling, abusive behavior harms the partner who is subjected to it, and can also harm the health and wellbeing of children growing up in homes where abuse is the norm. The Adverse Childhood Experience Study, or ACEs, demonstrated the connection between growing up with violence in the home and experiencing long term chronic health conditions as well as behavioral and mental health conditions later in life. As with childhood ACEs, experiencing abuse can contribute to things like anxiety and depression as well as common chronic illnesses such as high cholesterol, heart disease, diabetes, and chronic pain symptoms even after the unhealthy relationship has ended.
If you or someone you know are concerned that your relationship is affecting your health, there is hope for healing. At Tides of Change (ToC), we believe everyone deserves a healthy and supportive relationship. ToC serves people of all genders with free, confidential advocacy services and ongoing resiliency and support groups. Our services and our 24-hour helpline are available to anyone who has questions about their relationship and about what resources are available to them. ToC provides services for all stages of healing, both for present and past experiences. Tides of Change is located at 1902 2nd St, Tillamook, OR 97141. You can connect with us by calling 503-842-9486 or at www.tidesofchangenw.org . You are not alone, ToC is here to support you.
AUTHOR: Tides of Change
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
1 can (15.5 ounce) garbanzo beans (rinsed, drained, and dried well)
2 tbsp olive oil (divided)
1 tsp ground cinnamon
1 tsp cumin
¼ tsp chili powder
¼ tsp salt (optional)
1 ½ tbsp Splenda brown sugar blend
Directions:
Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
In a medium bowl mix together garbanzo beans, 1 Tbsp. olive oil, cinnamon, cumin, chili powder and salt.
Spread garbanzo bean mixture evenly on baking sheet. Bake for 40-45 minutes, stirring every 10 minutes, until beans are crispy and dry.
Remove from oven and place hot beans in a medium bowl. Add 1 Tbsp. olive oil and Splenda brown sugar blend. Mix well.
Pour beans on parchment paper and allow to cool for 20 minutes.
Source:The Diabetes Cookbook. Recipe Credit: Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough. Photo Credit: Photography by Terry Doran; Food Styling by Skyler Myers; Styled by Stacey Heston. https://www.diabetesfoodhub.org/recipes/roasted-and-spiced-chickpeas.html
It’s hard to be anxious, sad or angry when we are counting our blessings. This makes sense but it can be hard to see bright spots when life is throwing curve balls at us every day. The real curve ball is that, by practicing gratitude, we can actually avoid becoming anxious, sad or angry when faced with challenges. There is some pretty amazing science behind why practicing gratitude improves our mental and physical well-being.
According to Justin Hersom, LCSW at Adventist Health Tillamook, “it is natural for us to have a slight negative perception in life, as it helps us stay safe.” He goes on to say, however, that people tend to “over-practice” negative perception and then struggle to notice positive things in life. “Learning to stay present inhibits anxiety and learning to develop gratitude shifts neuropathways which can allow us to experience more fulfilling interactions and events in life.” As part of his practice, Justin often guides clients toward gratitude practices, such as daily gratitude journals of 3 to 4 things a person is grateful for that day, no matter how big or small; “and it can’t be the same thing daily.” He points out. “Sometimes we are not in a place to experience gratitude. In that case, working with a mindful belief system, we can just try to have the desire to be grateful.”
Justin Hersom, LCSW at Adventist Health Tillamook
Mindfulness can mean different things to different people. Justin explains to clients that being mindful is an intentional focus on the present, defined as now to the past 8 seconds, without judging our emotions but just accepting what we are experiencing in the moment.
These good feelings are not just fleeting. A regular practice of gratitude or mindfulness, especially if we include deep breathing, can be a game changer when it comes to our health. Just as it takes time and intentionality to build other healthy habits, over time, a regular practice of mindfulness can change the way the body functions, reversing the negative impacts of chronic stress. As part of his Lifestyle Medicine program at Adventist Health Tillamook, Dr. Ben Douglas shares that “patients who struggle with anxiety or depression often tell me they have trouble sleeping at night because their brain won’t be quiet. Mindfulness and deep breathing are techniques that can teach your brain that it is ok to be quiet and go to sleep.”
Health Impacts of Deep Breathing Practices
“Take a deep breath. You got this.” This is the advice my son’s baseball coach gave each player as they approached the batter’s box. What do we do when we have to speak publicly and are nervous? We take a deep breath. What do we tell a child who is crying, upset or angry and trying to tell us what happened? Yep. “Take a deep breath.”
We know deep breathing helps us calm down in stressful situations. The reality is that most of us live in a chronic state of stress. This deep breathing helps regulate the body’s stress response. And, just like a baseball player’s batting average gets better with practice, our bodies adapt to a regular mindfulness practice in ways that make the body more efficient and healthier.
A growing body of research shows that mindfulness and deep breathing techniques make positive changes to virtually every system of the body. When performed consistently, deep breathing practices have been shown to lower blood pressure, reduce stress, anxiety and pain and offer many other mental and physical benefits.
When our nervous system is calm, we feel safe and are better able to handle stress when it comes our way. We can keep things in perspective, avoid overreacting emotionally and have healthier relationships with others. This practice can also improve our executive brain function and memory. This is because chronic stress engages a part of the brain that “turns off” our planning and organizing brain (pre-frontal cortex) and “turns on” the fight-flight or freeze part of our brain (amygdala).
So how does it work exactly? There is a muscle in our body, the diaphragm, that is like a shelf between the heart, lungs and other organs. There is also a long nerve, called the Vagus nerve, that connects to all those organs. When we breathe deeply, the movement of the diaphragm and the activation of the Vagus nerve, shifts our body and mind from “fight-flight-freeze” to “rest and digest.” Our heart rate decreases, we get more oxygen to all the parts of the body, including the brain, and levels of stress hormones like cortisol are reduced. All of these changes reduce inflammation in the body which can prevent chronic diseases like heart disease, stroke, type 2 diabetes and cancer.
So how does it work exactly? There is a muscle in our body, the diaphragm, that is like a shelf between the heart, lungs and other organs. There is also a long nerve, called the Vagus nerve, that connects to all those organs. When we breathe deeply, the movement of the diaphragm and the activation of the Vagus nerve, shifts our body and mind from “fight-flight-freeze” to “rest and digest.” Our heart rate decreases, we get more oxygen to all the parts of the body, including the brain, and levels of stress hormones like cortisol are reduced. All of these changes reduce inflammation in the body which can prevent chronic diseases like heart disease, stroke, type 2 diabetes and cancer.
It might feel awkward at first to try a mindfulness practice but, just like with other new activities, it gets easier with regular practice. The good news is that it can be done anywhere, only takes a few minutes and it costs nothing.
In Breath: Deep, slow inhale through the nose, fully inflating the lungs, belly visibly rising/extending for 3-4 seconds.
Out Breath: Slow, controlled outbreath through the nose, belly draws in, diaphragm up, fully exhaling for 5-7 seconds
In his practice, Justin Hersom encourages clients to practice the cycles of inbreaths and outbreaths for 3 to 5 minutes at a minimum.
If you are struggling with anxiety, depression, chronic pain or are experiencing other mental health concerns, please contact your primary care provider.
AUTHOR: Michelle Jenck, M.Ed., Community Well-Being Director, Adventist Health Tillamook
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
Commonly made with a mouthwatering selection of cured meats, cheeses, olives, dried fruits, nuts and spreads of every kind, charcuterie boards are a very popular treat. But can they be “healthy?” Absolutely! Here is a step-by-step guide to crafting a holiday charcuterie board with a variety of nutrient-dense foods and a manageable amount of calories and salt. And it doesn’t have to break your wallet!
The Breakdown of a Board:
The Platter & Dishes
You can use anything from a cutting board to a baking sheet tray, the important part is how you are going to fill it. This is where all those old jars you’ve saved over the years really shine, pick a few smaller ones to display pickles, olives, or soft cheeses and jams for dipping. A matching set looks great, but the eclectic aesthetic of mismatched glassware can create a unique character.
The Cheese
Cheese is packed with protein, calcium, and vitamins A and B12. Choose cheeses that suit your price and taste. Cheeses with distinct flavors pair well with the other elements of the board. For example: sharp cheddar and fig jam. Pick firm cheese and soft cheeses for several texture options. Make sure each of the cheeses has its own personality such as a mild cheddar, a bold Manchego, a sweet brie, and tangy goat cheese. The Oregon Cheese Guild is a wonderful resource for locally produced options (https://oregoncheeseguild.org/).
Note:
Precut cheese if you’re about to serve your board and want to avoid having your guests handle the cheese.
Foods on your board should not be left sitting out for more than two hours to preserve quality and safety.
Store your leftover cheese in parchment paper in the fridge to maintain its flavor and prevent spoilage.
The Produce
Including fresh or frozen vegetables (thawed) and seasonal, canned and dried fruits boosts the “healthy” rating for your board by adding all the nutrition vegetables and fruit provide — antioxidants, vitamins and fiber — and not excess salt and calories. To really nail down the holiday theme, present seasonal items with bold colors and flavors like radishes and persimmons. If this season has your budget cut short, grocers of all sizes in the region encourage SNAP participants to shop with them. Food Roots is a great source of healthy and affordable options. They accept SNAP and run the Double Up Food Bucks program so you can buy local options at a two for one price (https://www.foodrootsnw.org/).
The Meats
Charcuterie, or cured meat, is traditionally the backbone of a board. Favorites include a savory salami to complement any cheddar, a peppered option for a taste adventure, and a soft and mild choice like prosciutto to pair with fruits and jams. Cured meats need a little caution, however, due to sodium and preservatives. Consider these flavors to be the support team for the other foods on your board rather than the stars of the show. Another healthy choice is local favorites like smoked salmon and canned tuna.
The Crackers
Look for strong crackers that can withstand spreading and stacking without crumbling in your guests’ hands as they build their bites. Keeping it simple and classic will help to highlight the flavors of the fruits and cheese. Consider whole grain options to boost fiber. Thinly sliced baguettes are a good choice for spreading soft cheeses and pairing with sliced fruit and meats.
The Dips
Dips are the glue that unite the elements. Hummus is a tasty protein choice and just a small spoon of mustard will brighten up any vegetable. Here’s a cranberry salsa recipe using fresh cranberries:
AUTHOR: Erin Washbon, OHSU Dietetic Intern
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
