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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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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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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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Yoga Practice for Beginners

August 30, 2012 By

Yoga is an ancient practice that has become a major fitness trend in America over the last decade, and for good reason. This Indian art strengthens core muscles, improves flexibility, connects the body with the breath, and helps center the mind. However, starting yoga can be a challenge for some, as the spiritual aspects and Sanskrit terms sometimes turn off newbies. Here’s a quick and simple guide to getting involved in the practice yourself:

First off, there are many different kinds of yoga studios all with a different focus. If you're looking for a more "Americanized" experience, check out your local gym or YMCA for a strictly physical practice. 

If you're looking to sweat, check out Bikram yoga, also known as “hot yoga.” In these classes, the room is heated to 105 degrees and kept humid, allowing your muscles and tendons to stretch more easily. This practice can be challenging for beginners, though all levels are welcomed – just be sure to drink plenty of water.

The equipment you’ll need to get started in yoga is fairly minimal. The most important thing is to wear comfortable clothes that allow your body free range of movement. You will also need a yoga mat – these foam mats can be bought at just about any fitness supply store, and some studios provide them for new students. Most yoga studios will have any other items you might need for more advanced poses that require props.

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How to Make Broccoli You’ll Love

August 23, 2012 By

Broccoli gets a bad rap from kids and adults alike as the archetypal "yucky" vegetable. If you want to stop avoiding this super nutritious veggie and learn to appreciate it's flavor, check out the following ideas you can cook up right in your kitchen at Luke Family Housing:

1.     Everything gets better when you roast it, and broccoli is no exception. Toss broccoli spears in olive oil, salt, and pepper and roast 20-25 minutes in a 375 degree oven, until they start to brown. Add lemon juice and parmesan cheese, mix well, and enjoy.

2.     Once you’re hooked on roasted broccoli, try coating the spears with olive oil, one part chili powder, and one part hot or sweet paprika before roasting. This spicy alternative is sure to please!

3.     Grate broccoli stems into your favorite slaw recipe for intriguing color, flavor, and texture. You can even completely replace the cabbage with broccoli if it suits you. Introducing the veggie in small doses will allow your palate to assimilate to its flavor.

4.     Try broccoli Sicilian style and sauté florets with cauliflower, onion, and fresh parsley, then add chopped anchovies, provolone cheese cubes, and Greek olives, dry red wine to cover, and simmer covered for 45 minutes. No need to add salt as the olives, cheese and anchovies add plenty. This recipe might not be the best for kids, but makes for a wonderful "grown-up" side dish.

5.     Make broccoli kid-friendly by steaming it, chopping into small florets, and mixing it into homemade or store bought mac & cheese. Adding a little bit of broccoli to foods kids already love is an easy way to slowly introduce them to healthier foods.

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The Best Exercise Routine for You

July 26, 2012 By

So, this is the year you're going to get in shape. Good for you! Maybe you’re just beginning a work out regimen, or perhaps you’re already active but want to try something new.  Below are some popular exercise options to try:

Exergames
Motion-sensor gaming innovations like the Nintendo Wii, and Xbox Kinect have unleashed a wave of game-based exercise programs. Whether you like golf, bowling, tennis, dance, yoga, or more traditional aerobics there is a game out there for you!

Pros: The games are relatively inexpensive compared to gym membership, can be used at home, and automatically track your progress so you can easily monitor your improvements.

Cons: The workouts are generally mild to moderate (good for beginners but you may soon outgrow them) and sometimes repetitive. Also, there is less accountability because you're not paying for a membership or working out with others.

Joining a gym
Gyms offer a great range of exercise machines and classes – everything from kickboxing to Zumba to yoga.

Pros: Since you’re paying for it, you’re generally more motivated to use it. Most gyms offer a good variety of programs for different fitness levels, personal training, and there are also gyms that are targeted to serious athletes, beginners, and women so you can find one that suits you best.

Cons: Membership can be costly and it can be hard to make the time in your day to go there – especially if it's a bit of a drive. Also, some beginners may feel intimidated or self-conscious working out in front of other people.

Heading outside -
Many people prefer to get their exercise in the great outdoors. Fresh air, natural beauty, and freedom can be great motivators. Also, you can invite friends or co-workers to join you!

Pros: You can make your own exercise routine and work outdoor activity into your daily schedule. Exercising outside with friends can be appealing and provide motivation.

Cons: If you’re going solo, it can be tough to stay motivated and structured, and you are at the mercy of the weather.

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Health Apps: Track Your Wellness

April 12, 2012 By

We all rely on our phones to keep us connected, so why not use your phone to keep you healthy as well? There are hundreds of health apps available that all promise that their offerings are the best, but we’ve sorted through and found the most useful health apps to help maintain your wellness

Google Goggles
Take a picture of a food label and this app tells you everything you want – or perhaps don’t want – to know about the product such as nutritional information, the manufacturer’s website, where it's available, and more.

WebMD Mobile
Look up symptoms, learn how to handle an emergency and more with this app version of the popular health website. Just remember that if it’s a true emergency – call your doctor for the most reliable information.

RunKeeper
This app uses your phone’s built in GPS technology to track your fitness excursions. You can use it to monitor running, walking, cycling and more. Once you’ve completed a workout, show off your fitness skills on Facebook and Twitter!

Full Fitness
This personal trainer style app offers over 300 exercises all explained in detail using pictures, videos and written instructions. Exercises are sorted by body region, muscle target and the equipment needed, and you can easily create your own exercise program or use one of the 20 built in programs that comes with this app.

 

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All About Greek Yogurt

March 15, 2012 By

Yogurt is high in protein and essential probiotics that can help your digestive system work properly. No wonder it's one of the most popular snacks out there. An interesting and satisfying variant is Greek yogurt. This style of yogurt is becoming a trend since it has less fat and more flavor. So what differentiates Greek yogurt from the regular stuff?

First, let's cover the background with a quick scientific explanation of how yogurt is made. Milk is heated to kill any undesirable bacteria. As it's cooled, the milk is infused with a new bacteria culture. The natural process of fermentation by that bacteria creates lactic acid, which causes the milk to thicken and gives yogurt its trademark tangy flavor.

This is where the process differs – Greek yogurt is given a second step after the fermentation, when the product is strained through a cloth or muslin bag to remove the whey. The final product is thicker and tangier than traditional yogurt and is used for a number of savory dishes in Middle Eastern cuisine.

Greek yogurt is often used as a base for sauces, such as tzatziki, the traditional condiment of the gyro sandwich. For a sweet treat, enjoy it drizzled with honey, or top with cinnamon and berries for a wholesome breakfast.

Since straining eliminates the whey, Greek yogurt is lower in sugar and carbohydrates than traditional yogurt and higher in protein. This has made the Greek variety a popular option for health-conscious people and calorie-counters.

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One Dish Dinners

February 23, 2012 By

When it comes to dinner, we can get stuck in a rut, making the same things over and over again. If you’re looking to increase your repertoire, without increasing the work or time involved, why not go for a one-dish dinner? Below is some one-dish inspiration to get your culinary wheels spinning:

Stir-Fry
This one-dish meal is a great way to bring new life to plain old veggies and chicken. Sauté your chosen ingredients in some cooking oil, and give them an Asian flair with garlic, ginger, and soy sauce. Garnish with chopped scallions and you’re good to go!

Casserole
Casseroles have gotten a bad reputation over the years, but these one-dish dinners were a staple for a reason. Relying on hearty ingredients and rich flavors, casseroles are the ultimate one-dish meal. To make them a bit more nutritious, add in extra veggies and replace some of the cream with chicken broth.

Quiche
Though it can seem complicated, quiche is actually quite simple to prepare, and make for an impressive dinner. Sauté some vegetables, like mushrooms and onions, and add in some cooked chicken sausage. Line a pie dish with a store bought crust and add in your veggies and sausage and sprinkle with some cheese. Mix up some eggs and cream and pour them over top. Bake for 40 minutes at 375 degrees until golden brown on top.

Salad
Don’t roll your eyes! A bountiful salad can be the perfect dinner when you’re looking for a lighter option. Put out an array of toppings – cheeses, meats, olives, nuts, chopped apple, raisins – and let everyone craft their perfect dish!

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