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Feed Your Vision With A Healthy Diet

December 27, 2012 By

We all know that to protect our vision, we should get our eyes checked once a year. But what else can we do to ensure that we maintain healthy eyes throughout our life? Believe it or not, protecting your eyes can be as simple as eating a healthy, balanced diet. Consider keeping some of these staples on hand in your pantry at Luke Family Housing.

Start with orange juice and green vegetables. They are packed with vitamin C, which helps fight glaucoma, and the heavy dose of antioxidants will guard against macular degeneration.

While you’re at it, remember the color orange; carrots, sweet potatoes, and other orange fruits/vegetables are high in beta carotene, which is a building block for vitamin A and strengthens your corneas and helps prevent night blindness.

Enjoy salmon, flax seeds, walnuts, and avocado. All are good sources of Omega 3 fatty acids. Besides preventing dry eye syndrome, this beneficial fat helps heart and brain health!

You’re not limited to meals, either. Think of all the finger foods you can snack on throughout the day—citrus fruits, broccoli, peaches, mangoes, garlic, chickpeas . . . with every bite, your eyes get stronger. These foods are not a substitute for your annual eye exam, but they can ensure that your appointment is quick, easy, and painless.

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Make Your Own Wrapping Paper

December 20, 2012 By

With birthdays and holidays smattering the calendar all year long, it’s quite common to find yourself without wrapping paper when you need it. Luckily, it’s simply to improvise some great do-it-yourself wrapping paper at home at Luke Family Housing if the need arises and you find yourself with decorative paper. Below are some favorite ideas:

Plain, old brown paper bags are great for wrapping all kinds of gifts. First, turn them inside-out so the printing doesn’t show, and then use hand-cut potato stamps and poster paint to cover them with fun designs. Or just wrap with a beautiful ribbon or bow.

Another easy way to make custom wrapping paper is to use spray paint and a cut-out stencil on thin fabric. By repeating a pattern in multiple colors, you can make wrapping material that people won’t want to throw away, and can use again and again. Plus it's 'green'!

If you have a printer, you can use your own photographs to make custom wrapping paper that will charm anybody who receives it. Adorn the paper with family pictures, or vacation shots — recipients may love the paper more than the gift.

Another way to make wrapping paper is by using an ordinary rubber stamp. Paint a thin layer of colorful acrylic paint onto the face of the stamp, you can make permanent marks on just about any paper. Brown kraft paper is particularly great to use, as it is inexpensive and holds up well.

If you have some time, it can be fun to make totally unique wrapping paper by writing or drawing on large sheets of butcher paper and cutting it up. If you have children, get them in on the fun and have them draw and decorate the paper.

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Tips For A Healthy Heart

December 13, 2012 By

Your heart is the bigger and most vital muscle in your entire body, and it affects your overall health and well-being greatly. Because of this, preventative measures are so important to keep your heart ticking properly. Below are a few tips to help you improve your heart's health.

Exercise
Even in quick bouts, cardiovascular exercise is essential to your overall health. If you don’t have time to go to the gym, try making time during your work day to take the stairs instead of the elevator, or park at the far corner of the lot and walk.

Stop smoking
Smoking is the most preventable cause of heart disease, and remember that both primary and secondhand smoke inhalation can be damaging for your health. Luckily, your heart is equipped to repair itself quickly. After 10 years of not smoking, your heart will be as healthy as someone who has never smoked.

Cut back on salt
Although salt is delicious and in so much of what we eat, sodium takes a hugely negative toll on your blood pressure. High blood pressure makes your heart work harder to pump blood. Try using fresh or dried herbs and spices instead of salt.

Get more sleep
Many studies have shown that individuals who sleep until they’re well rested have fewer heart conditions than people who don’t sleep well or enough. The recommendation? Sleep seven or more hours a night, and try to avoid caffeine after noon.

Have a glass of wine
Of late science has shown that a glass of wine a day, especially red wine, increases HDL (i.e. healthy cholesterol) levels, which can help reduce the risk of heart disease. But, more is not better — don’t drink too much, as that can have negative effects.

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How to Cook Tilapia

November 29, 2012 By

Fish is low in fat, high in essential nutrients and goes well with a variety of ingredients. It's truly one of the best protein sources out there, but the one drawback is that it can be pricey. Luckily, there are some fish options that can be substituted in if you're working with a budget. When you shop, look for tilapia. It's an inexpensive freshwater fish that can be used in a number of delicious, simple recipes. Here are some great ways to prepare it, right in your kitchen at Luke Family Housing.

-          Pan-frying tilapia is a great way to cook the fish since its durable flesh stands up well to high heat. Coat the exterior with a crust of breadcrumbs, salt, and pepper and cook it quickly in oil over high heat so it cooks through while creating a crispy coating.

-          Tilapia blackens extremely well and is a staple in Southern cooking. To blacken the fish, coat it in butter and Cajun seasoning. Cook in a cast iron skillet until the outside darkens. When it's done, serve with a spicy mayonnaise on French bread for a great sandwich.

-          Tilapia is also excellent for a fresh ceviche. Squeeze citrus, such as limes, into a large bowl and completely submerge the fish in the juice, then refrigerate. The citric acid will essentially “cook” the fish, bringing out amazing flavors. Serve with a salsa fresca comprised of chopped tomatoes, onions, and peppers.

-          This fish also works well for fish tacos. Cook the filets quickly in a nonstick skillet with olive oil, salt, and pepper until the flesh becomes flaky. Serve with soft tortillas and pair with avocado, mango, and green onions. Use a pico de gallo salsa for dipping.

-          Since it's a hearty fish, tilapia also holds up exceptionally well on the grill. Season it with lemon butter and capers and serve over rice pilaf, couscous, or pasta.

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Cooking with Asparagus

November 15, 2012 By

Asparagus packs a mighty punch of B vitamins, antioxidants, and fiber. But it can be tough to find foods that pair well with its strong flavors. Here are some favorite asparagus dishes you can make right in your kitchen at home at Luke Family Housing:

For a classic pairing, use asparagus as an accompaniment for steak. The bold flavors of high-quality red meat go exceptionally well with the slightly acidic tang of asparagus, letting you use the vegetable as a way to cleanse your palate between bites. Just steam it lightly and serve with melted butter.

For an easy appetizer, wrap cooked asparagus stalks with thinly sliced prosciutto. The salty meat makes a wonderful pairing for the earthy asparagus.

If you want to get a little fancier with your asparagus spears, a popular pub adaptation is to make a beer batter – like the kind you would use to fry fish – and dip the stalks in it before quickly frying. The crisp crunch of the vegetable melds perfectly with the delicious outer coating, making this a great side dish.

For breakfast, serve asparagus with scrambled eggs and drizzle with hollandaise sauce. The buttery sauce, creamy eggs, and crispy asparagus offer up sensational flavors!

Asparagus is also good with pasta. Steam thin stalks and cut into small pieces, then serve over Japanese soba noodles with sautéed pancetta, garlic, and a fried egg for a great take on the traditional Italian carbonara.

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Must-See Natural Caves Around The Country

November 8, 2012 By

If you're in awe of the natural mystery and splendor of caves and caverns, then you know the many wonders that cave exploration can offer. Below, read on to learn about some of the most captivating caves in the United States, all certain to satisfy the underground adventurer in you. Consider them next time you're planning an adventurous vacation away from Luke Family Housing.

Maramec Caverns, Missouri
This dazzling cave system has been rated one of the best in the United States. It's located near St. Louis, and there are 7 levels of caves available for touring, each offering a different variety of fascinating formations and underground landscapes. The added benefit of this location is that the Maramec Caverns are located in a State Park, so visitors can explore the natural splendor aboveground after they’ve taken in all the wonders of the caves. 
 
Luray Caverns, Virginia
These caves, located in the stunning Shenandoah Valley, are some of the largest and most-visited caves in the United States. The rock formations, colors, and sounds of the underground world at Luray Caverns will truly captivate you. Make sure to visit Luray’s famous and celebrated “Stalacpipe Organ,” known as the world’s largest musical instrument — the way it works is this: stalactites covering nearly four acres of the surrounding caves produce symphonic musical tones when electronically tapped by specialized mallets. It’s a music like none you’ve ever heard, and definitely a major drawing point of the Luray Cavern experience.
 
The Lost Sea Caverns, Tennessee
The Lost Sea Caverns in Tennessee contain the largest underground lake in the nation. You can explore this underground oasis with a guided tour in a glass-bottomed boat, and you’ll be fascinated by the beauty of the caverns, relishing in the sight of the exotic cave flowers, startling rock formations, and vast lake. Or, you can take a flashlight tour if you want a truly memorable and atmospheric experience that brings the caves to life in a radically new way. The above-ground offerings in the area are great, too, including an eighteenth-century village, and a variety of excellent restaurants, shopping venues, and cultural offerings.
 
Natural Bridge Caverns, Texas
The Natural Bridge Cavern system is a major attraction located near San Antonio. It is the largest cave system in all of Texas, and is a very popular destination with families, and ideal for trips with schools, camps, and scouting groups. Natural Bridge offers an array of compelling tour options, including an “Illuminations Tour,” which will let you fully experience the depth of darkness inside the caverns (while seeing rock formations dramatically lit in eye-dazzling ways); a “Lantern Tour,” which give you a chance to carry your own lantern through the caves like a mid-century cave explorer; and an “Adventure Tour,” which is designed for those who love physical challenges (rock climbing, crawling, obstacle courses, etc). There are also many resources and tours to help you learn about the area’s rich mining history.

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How to Make Pesto

October 25, 2012 By

Pesto is a popular, simple Italian sauce that packs a great deal of flavor. It requires only a few ingredients, and it's well worth your time and effort to make at home.

The most basic recipe for requires three main ingredients: (1) a green, (2) an oil, and (3) a nut. Each element adds a different slant to the flavor of the dish. The most traditional style of Italian pesto is made with basil, olive oil, and pine nuts and also Parmesan cheese. For truly authentic pesto, you’ll want to finely chop all of the ingredients by hand using a sharp knife or a mezzaluna, but it works well to use a food processor to coarsely grind all the ingredients and does not change the flavor.

Another great thing about pesto is that it can be used in so many ways. Toss it with pasta, such as spiral noodles, that will capture the sauce. It's also great as a marinade for chicken, toasted on Italian bread, or used as a condiment on sandwiches.

After you’ve mastered pesto the traditional way, feel free to experiment with a variety of ingredients. Cashews or walnuts can make a great replacement for expensive pine nuts, and using kale instead of basil can make a delicious healthy pesto.

Bon appetit!

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Great Sites for Honest Book Reviews

October 18, 2012 By

Are you a book lover at Luke Family Housing? If you’re ready for a new book, why not do some research with one of these great book review sites? The internet makes it easier than ever to find a bit of literature that matches your taste.

Nytimes.com is home of the New York Times, one of the most respected newspapers in the nation. The Times has always had a commitment to literary arts, and their best-seller list is the best metric of what is worth your time to read. Their reviewers tackle a decent number of books weekly, so peruse their list and see what strikes your fancy.

Goodreads.com is an excellent user-submitted review site that incorporates a number of social networking features. Once you locate someone who seems to share your taste in books, you can navigate to their profile to see what other books they have enjoyed reading.

While the design of Allreaders.com might be a little primitive, the site boasts a superb database of books and their reviews. You can begin your search by author, genre, plot keywords, and more if you’re looking for something specific.

Amazon.com, in addition to being the largest retailer of books in the world, is also a great place to go for reviews and book discussions. Most popular books have dozens if not hundreds of reviews, and it’s easy to get an impression of the average reader’s take on the work.

Midwestbookreview.com is one of the best independent book review sites currently active, with a diverse and active group of readers and a large database of honest reviews.

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Must-See Alfred Hitchcock Films

October 4, 2012 By

Alfred Hitchcock is often regarded as the master of suspense. He laid the groundwork for generations of filmmakers after him, and his films are all complex, psychologically twisted, and incredibly gripping. Below are a few of his must-sees. Check one out next time you're planning a movie night at home in Luke Family Housing.

Psycho
Easily the best-known Hitchcock film, this thriller gave way to the slasher genre as we know it today. Anthony Perkins is unbelievable as seemingly shy motel owner Norman Bates, who has a scary secret in his basement.

Vertigo 
The renowned actor Jimmy Stewart plays a retired detective who is hired to follow a man’s wife. She draws him into a convoluted web of betrayal, lies, and twists. Some of Hitchcock’s most eye-catchingly memorable camera work makes this one a must-see.

North By Northwest
With a grander scale than some of Hitchcock’s other films, North by Northwest tells the story of an average advertising executive who is mistaken for a government agent by espionage operatives. He is then chased across the United States, as the suspense and mystery builds.

Rear Window
Hitchcock worked with Jimmy Stewart again for this story of obsession and voyeurism. A disabled photographer, confined to a wheelchair, believes that he might have witnessed a murder, and in true Hitchcock fashion, it keeps you on the edge of your seat.

Rope
This is one of Hitchcock’s most experimental films. Rope was the director’s first work in color, and based on a play by Patrick Hamilton. The movie was shot to appear as if it was made in one single take in real time — an amazing technical feat.

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Perfect Paper: Five DIY Stationery Ideas

September 27, 2012 By

Personalized stationery is a great way to add a little fun to a letter or note, and there are some things you just can’t do over e-mail. If you’re the crafty type, it’s easy and fun to make your own stationery. Here are five great ideas to get you started at home at Luke Family Housing.

For a really unique stationery presentation, take heavy, colored paper and embroider designs and shapes on them. Use bright, colorful thread and create a captivating design for a special note. Or just stitch a decorative border along one side of the paper.

Rubber stamps are also a great way to give a little visual interest to stationery. You can use a variety of ink or paints, but one really attractive method is using embossing powder and a hard surface to give your project a classy look.

One nice way to kick plain note cards up a notch is by using vintage fabric or wallpaper on the outside. Use Wonder-Under or another sheet glue to attach them, then add decorative stitching around the outside.

One clever way to add a little visual style to stationery is by making a pinhole pattern in the paper. Print out a template and then punch out holes every few centimeters – not enough to rip the paper, but just enough to communicate your design.

Block printing is a great way to add a decorative border or backing to stationery. You can use several different patterns for a more complex look, or just stick with simple geometric designs.

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