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Karla Flores

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I Make Insurance Easy & Simple

Always in Season…White Chicken Chili

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White Chicken Chili…. Good and Healthy

White Chicken Chili will please everyone anytime of year! Easy to prepare on those busy days and great for those evenings when the kids are in different activities and eating in shifts.

I love this recipe because you can modify it with shredded chicken vs. chopped. This takes a bit more preparation time as you poach the chicken and shred with two forks. Also, I am not fan of cheese on my soups, so I use a dollop of low-fat sour cream in lieu of the cheese. And, you can add sliced carrots, mushrooms or other creative ingredients. While my family loves corn bread muffins with white chicken chili, other choices such as Garlic bread, crackers and toasted pita triangles make a great side. And…to end a perfect meal is the perfect desert of low fat and healthy brownies made with apple sauce or yogurt in place of oil…Yum!!

Let me know how you like it or have any suggestions for modifications!

TOTAL TIME: Prep: 15 min. Cook: 25 min.

MAKES: 10 servings

Ingredients

  • 1 pound boneless skinless chicken breasts, chopped
  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 2 garlic cloves, minced
  • 2 cans (14 ounces each) chicken broth
  • 1 can (4 ounces) chopped green chilies
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 1-1/2 teaspoons cayenne pepper
  • 3 cans (14-1/2 ounces each) great northern beans, drained, divided
  • 1 cup shredded Monterey Jack cheese
  • Chopped jalapeno pepper, optional

Nutritional Facts

1 cup: 219 calories, 7g fat (3g saturated fat), 37mg cholesterol, 644mg sodium, 21g carbohydrate (1g sugars, 7g fiber), 19g protein.

Directions

  1. In a Dutch oven over medium heat, cook chicken and onion in oil until lightly browned. Add garlic; cook 1 minute longer. Stir in the broth, chilies, cumin, oregano and cayenne; bring to a boil.
  2. Reduce heat to low. With a potato masher, mash one can of beans until smooth. Add to saucepan. Add remaining beans to saucepan. Simmer for 20-30 minutes or until chicken is no longer pink and onion is tender.
  3. Top each serving with cheese and, if desired, jalapeno pepper. Yield: 10 servings (2-1/2 quarts)

Originally published as White Chicken Chili in Taste of Home Cooking School Collection

10 Drug Free Approaches to Pain Management

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Addiction-free pain relief is possible. Opioid or similar drugs are not necessary especially as they make us dependent on them.

  1. Canabidiol (CBD) is the secondary component of cannabis. It is not psychoactive like THC which is the primary cannabinol found in hemp plants. CBD oils typically meet or exceed Federal regulations including THC content making it legal to purchase CBD oils without a medical marijuana card. Phytocannabinoids are known for drugless pain relief. The most effective CBD oil is available only through doctors, yet is not a drug. The clinical strength CBD oil is 85% absorbable making it the most effective CBD oil for acute and chronic pain control and so much more.
  2. Pulsed electromagnetic field (PEMF) therapy is over 100 years old. Russia and other European countries have embraced PEMF to improve quality of life and control pain. Some wellness centers provide sessions for a fee making PEMF affordable. Those who use it consistently report reduced pain, improved stamina and general wellness.
  3. NeuroKinetic Therapy is the study of dysfunctional movement. The practitioner discovers which muscles are being under or over stimulated by the brain. The problem is corrected and pain is alleviated. It is a soft tissue therapy. Patients who have failed to make progress in physical therapy have been able to avoid orthopedic surgery with NKT.
  4. Chiropractic is a hard tissue therapy involving joint manipulation and is known to reduce pain. This discipline works best with joint misalignment.
  5. Cleansing the liver completely eliminates pain. A thoroughly clean liver results in a pain free body. This generally demands a 100% change in life style, elimination of inflammation and malnutrition and possibly a career change.  For example, after weeks to months of this intensive therapy, you may still have arthritis but not feel any pain.
  6. Acupuncture techniques can clear pain. Acupuncture is a component of traditional Chinese medicine. Acupuncture points pertain to both superficial and organ targets, therefore acute pain relief may also improve various organ system  Simple head, back and leg aches are commonly addressed.
  7. Correcting thyroid problems can stop pain. People with low thyroid often have a lot of pain.
  8. Correcting nutritional deficiencies relieve pain. Nutritional deficiencies cause inflammation; inflammation causes pain.
  9. Cold Laser Therapy, also called low level light therapy, can be effective pain control when 1-3 sessions per week are received. Chronic pain typically requires at least 20 visits.
  10. Massage Therapy is a soft tissue manipulation technique that can release muscle tension and reduce pain. Some massage therapists perform medical massage therapy which helps patients heal faster.

By Dr. Carol Spooner, Awakening Wellness Center in Gilbert. 480-793-1366.  Dr Spooner has been a licensed naturopathic physician since 2008.

Suicide – OUR Youth Crisis

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We can all agree that suicide is at an all-time high with our youth.  Why is it happening and how do we as adults help?

When you talk to individuals who have considered/attempted to commit suicide, all the reasons are different.  But the common thread is the OVERWHELMING feeling of DESPAIR (doom, downfall, discouragement, ruin, anguish, unhappiness).

Our youth today are spending more time on electronic devices and not enough time interacting with “real people.”  This may cause a feeling of being all alone in the world. They are subjected to more negative comments, personal attacks and undesirable images than ever before.

Possible solutions?  Limiting time on gaming and Smartphones.  Participating in a confidence building activity (dance, sports, drama, art, music, well, you get the idea).

I leave you with this suggestion… I have gotten the most insight into my daughter’s life and now my grandkids’ lives when we are in the car driving and at the dinner table. We are all so busy making our lives that we forget to “LIVE our LIVES” not just exist. “RELAX! TAKE A BREATH! LISTEN! AND YOU WILL SEE!”

Contributed by Sandra Aguilera. 

Youth Suicide Prevention

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As a pastor I have been called to homes immediately following death by suicide. What I witness is a loss felt deeper than any other loss can be felt. It is a loss than sends shock waves through the air of the surrounding community. A death by suicide does not only impact the person that has died it impacts everybody around them too. It changes so many lives forever.

The most common question I am asked by the families and friends who have experienced the loss followed by death by suicide is WHY? Followed closely by the guilt vortex of, “If only I had…”

Death by suicide is an action borne out of desperation, great pain and mental illness. It is not a selfish act. Do not blame yourself if someone close to you commits suicide. It is not your fault.

Where suicide was once packed away in the shadows of society, we are evolving to openly discussing the existence of suicide; Its unrelenting pain and depression that leads up to the final act and the mental illness that accompanies the process.

If you are concerned or have questions, don’t hesitate to contact the National Suicide Lifeline at 1-800-273-8255.

Ms. Chon Pugh is Lutheran pastor and a private counselor specializing in individual and family issues. 

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