Chicken, Broccoli, & Cheese Skillet Meal

Chicken, Broccoli, & Cheese Skillet Meal

Prep Time: 15 min

Cook Time: 30 min

Ingredients

  • 1 pound boneless, skinless chicken breast (2-3 halves)
  • 2 teaspoons oil
  • 1 ¼ cups water
  • 1 teaspoon chicken bouillon
  • 1 can (10.5 ounces) condensed cream of chicken soup
  • 1 teaspoon pepper
  • ½ teaspoon garlic powder or 2 cloves garlic, minced
  • 2 cups small shell pasta, uncooked
  • 2 ½ cups broccoli, chopped (fresh or frozen)
  • 1 cup (4 ounces) cheddar cheese, shredded

Directions

  1. Cut chicken breast into bite sized pieces. Sauté pieces in oil in a medium skillet over medium-high heat (350 degrees in an electric skillet) until lightly browned, 2 to 3 minutes.
  2. Add water, bouillon, soup, pepper and garlic to skillet. Stir until smooth. Add pasta and broccoli.
  3. Bring to a boil. Cover and reduce heat to low. Simmer until pasta is tender, 15 – 20 minutes. Add a small amount of water near end of cooking if needed to prevent sticking.
  4. Add cheese during last two minutes of cooking. 
  5. Refrigerate leftovers within 2 hours.

Notes

  • Try whole grain pasta for more fiber.
  • Try pasta in a different shape, such as spiral or elbow.
  • Add other vegetables such as peas, grated carrots or chopped bell peppers.
  • In place of chicken, use 1 1/2 cups of white beans (a 15-ounce can, drained and rinsed), another meat, or canned tuna or salmon.
  • Best served immediately. Reheated broccoli changes color and might have a less pleasant taste.

Recipe & Photo Source: https://www.foodhero.org/recipes/chicken-broccoli-cheese-skillet-meal

Celebrating Bill Baertlein: The Wow of Yow

Celebrating Bill Baertlein: The Wow of Yow

In 2014, Bill Baertlein, local accountant and civic leader, began floating an idea to do something fun to get people moving in a healthier direction. It didn’t take long for that simple concept to become a county-wide initiative, now known as Tillamook County Wellness (TCW). As Bill Baertlein ends his service as County Commissioner, we celebrate how he has helped Tillamook County become a healthier place to live, work, and play.

Bill launched the 2016 Year of Wellness with a rallying cry of “YOW!” and an impressive display of hula-hooping. He even challenged other County Commissioners in the state to follow suit; something many of them did but with a bit less flare. During that first year, 900 people participated in the team based “YOW Challenge” to make small changes to their daily health habits. Suddenly eating a few more vegetables or walking a few more minutes each day wasn’t work but something fun we could all do together. That was, and still is, Bill’s vision, who always said, “It has to be fun! If it becomes a fun-sucker, no one will want to do it.” And, boy was he right. Bill’s leadership and commitment to a positive and innovative approach to improving population health make him the Wow of YOW.

Tillamook County is known for being a tight-knit community, where people and organizations work together to get things done. YOW presented a purpose-driven opportunity to work together to tackle the big challenge of chronic disease, especially type 2 diabetes. Thanks to strong political will and the financial backbone of Tillamook County Community Health Center (no county tax funding supports this work), Tillamook County Wellness has exceeded everyone’s expectations. As of 2020, Tillamook County is ranked 10th healthiest county in Oregon, a steep rise from 26th place in 2015.

The TCW framework is designed to not only help individuals with their daily choices but, most importantly, to serve as a hub for collaborative solutions that help make the healthier choices the easier choices for everyone. By pooling resources and working together strategically to strengthen existing work, we are building vital relationships and a shared understanding of what it takes to help all people thrive.  Some examples include:

  • Tobacco-free spaces
  • Community and workplace-based health screenings
  • Mobile health and dental care
  • Web-based platform for community resource referrals – coming soon!
  • Detailed, web-based maps of all county trails and outdoor recreation facilities – coming soon!
  • Volunteer led walking groups
  • Workplace wellness activities
  • Food box deliveries
  • Lifestyle coaching through National Diabetes Prevention Program (DPP)
  • Information hub for getting connected to fitness, cooking, gardening, volunteering and more at www.tillamookcountywellness.org   

This work only works because of the commitment and support of leaders like Bill Baertlein. As he steps down, he passes the baton to Mary Faith Bell, who will be the new Commissioner liaison for Tillamook County Wellness.  We welcome Commissioner Bell and are excited to bring her experience and passions to this work. 

As we enter a new year, we hope you will consider ways you can support your own health as well as that of your family, friends and co-workers. Taking small steps that are easy and fun (and definitely not fun-sucking!) are the key to better well-being. For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.

Tillamook County Wellness relies on community involvement. If you are interested in donating your time, treasure or talents, please contact us at info@tillamookcountywellness.org or (503)815-2285.

AUTHOR: Michelle Jenck, Adventist Health Director of Community Well-Being

Tillamook County Wellness is a program of Tillamook County Public Health. Through a partnership agreement, coordination of Tillamook County Wellness is funded by Adventist Health Tillamook.

Ham and Vegetable Chowder

Ham and Vegetable Chowder

Number of servings: 10 cups

Time for preparation (including preparation & cooking): 35 minutes

Ingredients

  • 1 Tablespoon vegetable oil
  • 1 small onion, chopped
  • 1⁄2 head cabbage, chopped (about 6 cups)
  • 1 large potato, peeled and diced
  • 2 cans (14.5 ounces each) low-sodium chicken broth (see notes)
  • 2 cans (15 ounces each) cream-style corn
  • 1 cup chopped lean ham (8% fat)
  • 1⁄2 teaspoon pepper
  • 1⁄2 cup grated cheddar cheese

Directions

  1. Heat oil in 4 quart (or larger) saucepan. Saute onion, cabbage, and potato over medium heat, stirring often, until soft, about 10 minutes.
  2. Add chicken broth, corn, ham, and pepper.
  3. Cover and simmer until potato is tender, about 10 minutes
  4. Serve hot, sprinkled with cheese.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
  • Leave skin on potato for added fiber.
  • For a vegetarian soup, substitute vegetable broth for the chicken broth and beans for the ham.

Recipe & Photo Source: https://www.foodhero.org/recipes/ham-and-vegetable-chowder

Looking Forward: SOS Tillamook 2021 Calendar Celebrates “When things change…”

Looking Forward: SOS Tillamook 2021 Calendar Celebrates “When things change…”

Putting 2020 behind us and moving forward into 2021 brings anticipation and question marks unlike any other New Year.  SOS Tillamook, the prevention program of Tillamook Family Counseling, each year seeks inspiration from local students.  This year’s calendar features helpful self-care and mindfulness suggestions that we’ve all needed in 2020.   With so many challenging changes this year, middle school students (6th, 7th and 8th graders) provided lots of creative ideas for “When things change, I cope by …” And they didn’t disappoint – with incredible artwork and thoughtful ways that they are coping with distance learning and new ways of doing things.

The 2021 calendar has been sent out to mailboxes with the excellent advice in January for “Improvising” to “thinking happy thoughts” in February; then a detailed parrot drawing includes the caption … “Learning – I like how birds learn to fly and change into adults & change color, this brings me JOY.” April is graced with a self-portrait, singing to my cat; May’s watercolor depicts meditating by the beach!  June is the perfect time to ride horses with friends, and July finds many of us working on our lawn mowers.  August and September present popular themes – playing outside and going to the beach. Then in October and November we are listening to music and reading.  Baking yummy treats was a perfect idea for December.

If you would like a copy of the SOS Tillamook 2021 calendar, please contact the Tillamook Family Counseling Center.

As we put this uniquely memorable year in the history book, our local students have provided helpful guidance on how to cope as we move forward.  There are now vaccines for COVID-19, but masks, distancing and hand-washing will continue to be our routine for some time to come, but there are ways to cope, and there is help in our community if you need someone to talk to.

Here are more ideas for when things change, ways to cope:

  1. Breathing deeply and visualizing a safe, calm place.
  2. Drawing or painting
  3. Listening to uplifting music
  4. Going to the library
  5. Holding an ice cube
  6. Organizing space
  7. Sitting in the sun and closing your eyes
  8. Sucking on a peppermint
  9. Sipping a cup of hot tea
  10. Complimenting someone
  11. Movement – Exercise
  12. Reading
  13. Write yourself a nice note and keeping it in your pocket
  14. Dancing to music
  15. Going for a brisk 10-minute walk
  16. Going outside and listening to nature
  17. Calling a friend
  18. Write positive affirmations on cards and decorate them
  19. Planting a flower in a pot
  20. Knitting or sewing
  21. Doing yoga
  22. Watching a funny or inspirational movie
  23. Making a collage of your favorite things
  24. Journaling
  25. Writing a poem
  26. Swimming, running or biking
  27. Making a gratitude list
  28. Doing a good deed
  29. Bake cookies to share with someone
  30. MORE IDEAS ….

If you or someone you know is having a difficult time coping, please reach out – there is help and there is hope.  SOS Tillamook – Prevention Program of Tillamook Family Counseling Center can be reached at 503-842-8201.

AUTHOR: Laura Swanson, Tillamook County Pioneer Editor

For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.

Hay que sonreirle sobre toda la vida (We’ve Got To Smile All Over Life)

Hay que sonreirle sobre toda la vida (We’ve Got To Smile All Over Life)

Hay que sonreirle sobre toda la vida

Me parece que Marisol todavía sabe cómo encontrar la voluntad que se nos presenta cada día, a pesar de que enfrentemos la incertidumbre que es propulsada en conjunto con la propagación del coronavirus, en estos tiempos. Sus consejos de que “ponemos las mascarillas” y que sigamos con “confianza y cuidarnos” reflejan el puesto de vigilancia que adoptamos frente a una pandemia que “hacemos lo más que se pueda” cada hogar en sí mismo. A la misma vez, todos nosotros colectivamente esperamos, a través de una neblina de incertidumbre, que sí se ponga en práctica el mismo compromiso por parte de los hogares de nuestros vecinos, compañeros de trabajo y los desconocidos — a los que se nos vincula por ninguna otra razón de que este evento mundial se ha ocurrido.

Marisol elige enfocarse en aquellos para quienes ya asume la responsabilidad, y de quienes derive la motivación diaria: sus hijos. Vive en casa con su esposo y cuatro niños que abarcan las edades de 5 hasta 22 años — claro que cuando le pregunté sobre cómo organizaba el aprendizaje a distanciamiento para cumplir los varios requisitos a través de estas fases de desarrollo, empezó a reír. Parecía estar expresando cuán heroico es el labor del cuidado maternal, un esfuerzo todavía más intensificado frente al coronavirus. Marisol ha observado y se ha sentido la gran inquietud, por su propia parte y por la de sus hijos, que se produce donde “no hay mucha confianza, desconfían de uno” por la comunidad. Este sentimiento pesa en las actitudes frágiles de los jóvenes que, debido a tanto miedo sobre lo que trae consigo el mundo afuera, “no tienen convivir” y son “tímidos.” No obstante, ella ha podido estar para animar los espíritus de sus seres queridos, especialmente porque los familiares que sean parte de su hogar representan la extensión, en total, de la familia que vive cerca. Entonces, con y por ellos, Marisol rellena la experiencia de quedarse físicamente aislados: con bastante conversación, la gama de música y celebración entre ellos (de los cumpleaños, de Thanksgiving), por las maneras limitadas posibles en ahora mismo. Ella satisface los vacíos del día que tal vez estén en riesgo de ser invadidos por la soledad, metiéndose en la cabeza de cada persona tanta preocupación.

Aún así, para Marisol y su esposo, quienes trabajan siete días a la semana, no hay tiempo para pensar demasiado: siguen adelante de ida y vuelta entre la casa y el trabajo. Además, todavía encuentran momentos aquí y allá para montar en bicicletas con la familia, o solo para reír. Y platicando y exclamando con Marisol, notaba cuán positivismo constructivo lleva y comparte ella. Su perspectiva permanece que “hay que aprovechar,” de cada minuto que duramos en esta vida, y “cuando hay oportunidad,” debemos celebrar todo, aun si esta oportunidad justo es reconocer la capacidad de mantenernos positivos y adaptarnos. Entonces, Marisol nos anima que “en este año muy difícil, hay que sobrellevarlo todo muy bien.” Ella me levantaba tanto durante la media hora que compartimos; yo sí tengo que darle la gracias a ella, por equipar a mí y a todos nosotros con una actitud franca de que la vida sigue marchando. Continuamos enfrentando, conscientemente, todo lo que trae consigo.

We’ve got to smile all over life

It seems to me that Marisol still knows how to find the willpower that each day presents us with, despite facing the uncertainty propelled along with the spread of the coronavirus in these times. Her advice that we “wear our masks” and that we keep going with “confidence and watching out for ourselves” reflects the awareness that “we are doing what we can” within each of our own households. At the same time, all of us collectively expect, through a fog of uncertainty, that the same commitment is being practiced by the households of our neighbors, coworkers and those we don’t know — to whom we are linked for no other reason than that this worldwide event has occurred.

Marisol chooses to focus herself on the ones for whom she already assumes responsibility, and from whom she derives her daily motivation: her children. She lives with her husband and four kids spanning ages from 5 to 22 years — of course, when I asked her about how she organizes distance learning to take care of the various requirements across these different stages of development, she started to laugh. It seemed she was expressing what a heroic effort the labor of a mother’s work is, an effort more intensified facing the coronavirus. Marisol has observed and felt the great discomfort, on her own part and that of her children, that comes when “there isn’t much confidence,” and “people don’t trust one another” throughout the community. This feeling weighs on the fragile outlooks of her children, who, from so much fear over what the outside world brings, “aren’t sticking together” and are “timid.” She has been able to lift the spirits of her loved ones, especially because the family members in her immediate household make up the whole of the family that lives nearby. So, with and for them, Marisol fills in the experience of staying physically isolated: enough conversation, a range of music, and celebration amongst themselves (of birthdays, of Thanksgiving), in the limited ways possible nowadays. She satisfies the spaces in the day that sometimes risk being invaded with loneliness, filling each of our heads with so much worry.

Still, for Marisol and her husband, who work seven days a week, there isn’t too much time to overthink: they move forward as they go back and forth between the house and the workplace. And further, they still find the moments here and there to ride bikes with the whole family, or just to laugh. While chatting and exclaiming with Marisol, I noticed how much constructive positivity she carries and shares. Her perspective remains that “we must take advantage” of every minute that we endure in this life, and “when there is opportunity,” we should celebrate everything, even if this opportunity is just recognizing the capacity we have to stay positive and adapt. So, Marisol encourages us that, “in this difficult year, we must overcome everything very well.” She lifted me up so much during the half hour we shared; I’ve got to give her thanks, for equipping me, and all of us, with a frank outlook that life keeps marching onward. We continue consciously facing all that it brings with it.

AUTHOR: Libby Kokes, Tillamook County Community Health Center, Health Equity VISTA

PHOTO CREDIT: Bureau of Land Management 2016

For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.