You are here: Home / Archives for Nutrition

Have You Tried These Five Healthy Foods?

October 4, 2012 By

Eating well doesn't have to be a chore! There's so many flavors and foods in the world and you should make a point to try to experience as many of them as you can. Sure, these five are common, but they're often overlooked. Each makes a wonderful addition to a healthy diet! Consider keeping some of them in your pantry at home at NAS Pensacola Homes!

Broccoli
Aside from being exceptionally high in vitamins K and C, broccoli has been proven to help in the prevention of a number of cancers. It's also a great detoxifier, and can lower cholesterol.

Salmon
This delicious fish is full of omega-3 fatty acids, which are great for heart health. Salmon is also high in niacin, which studies have shown can help against memory loss and Alzheimer's. Wild salmon is a healther choice than farm-raised, so it's important to know the provenance of your fish.

Pumpkin Seeds
The seeds are easily the most nutritious part of the pumpkin, loaded with magnesium. They are also beneficial to prostate and bone health, and can also lower your cholesterol. Whether snacking on roasted pumpkins seeds or adding a few to a salad, they make a great addition to your diet.

Garlic
There's a reason why garlic has been a medicinal ingredient for thousands of years. It has proven antimicrobial effects, and helps lower the risk of heart disease. It also contains a high number of antioxidants, and can strengthen your immune system when included in your diet.

Avocados
This rich and delicious veggie is great for helping cholesterol and also works to regulate blood sugar. Make sure to peel it carefully, as a greater concentration of nutrients is in the dark flesh just beneath the skin.


 

Filed Under: Better Living Tagged With: , , , ,

All About Greek Yogurt

August 16, 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.

Filed Under: Better Living Tagged With: , , ,

Easy Bread Recipes

August 9, 2012 By

Plain, white bread lacks vitamins and minerals and consequently has given bread a bad reputation. But, not all breads are created equal and luckily there are many ways to make bread with added ingredients that not only taste delicious, but are good for you. Here are five yummy breads that can be made quickly and easily in your own kitchen at NAS Pensacola Homes.

-        Banana bread is one of the most common sweet breads. Mashed bananas add potassium and other nutrients as well as a tantalizing flavor that improves as the fruit sugars caramelize during the baking process. To cut down on sugar and fat, use applesauce to moisten the bread instead of butter.

-        Pumpkin bread is another very popular bread. The unique flavor of the pumpkin adds an autumnal bite to the loaf. You can use canned pumpkin pie filling if you don’t want to go through the hassle of preparing the pumpkin.  To season, all cinnamon and nutmeg to give the bread a truly "holiday" taste.

-        Zucchini bread is an excellent way to repurpose this squash. Any home gardener knows how quickly this plant grows, and making bread from it lets you transform it into something just about anybody will eat. Shred the thick flesh on the outside, but discard the seedy, soft core. And don't worry: the bread tastes delicious – not like vegetables at all!

-        If you’re tired of regular breads, consider using another grain as the base. Rice flour can make a light, fluffy bread that is good for people with gluten allergies, and cornbread is a delicious Southern classic. Or simply prepare the above breads with whole wheat flour instead of white flour.

-        Repurpose leftovers. If you have leftover mashed potatoes, consider mixing them in to your bread dough to make classic potato bread.This crusty, savory mixture is excellent for dipping in soup.

Filed Under: Better Living Tagged With: , , , , , ,

Healthy Packaged Snacks

July 5, 2012 By

We all know that the very best snack foods are fresh fruits, vegetables, and nuts – items that are processed as little as possible and natural. But if you find yourself in a situation where a fresh items is not available, below are a few snack choices that won’t wreck your diet. Consider keeping some of them around in your pantry at NAS Pensacola Homes for when you're craving a snack!

In general, popcorn is a healthy option for a pre-packaged snack. It is high in fiber and low in calories (if you select a brand without too many additives). Watch out for kettle corn and other flavored popcorns — they have increased amounts of fat and sugar. Instead, choose plain or lightly buttered for the healthiest option.

"Veggie Booty” made by Robert’s American Gourmet is a delicious choice if you feel like munching on something crunchy. This snack is made with puffed rice and corn, and the flavor comes from powdered spinach and other wholesome vegetables. It’s no substitute for a healthy meal, but it’s not bad if you're on-the-go.

Too often trail mixes are packed with sugary candy bits and high-calorie granola, making them OK for arduous hikes but not a good choice for dieters. The Bear Naked brand, however, eschews artificial sweeteners for whole grains and all-natural ingredients.

Dried fruit, such as raisins or dried cranberries, is a great choice for a snack if you want something that will give you a quick energy boost without a heavy load of calories. Be aware that some fruits, such as berries, pack more nutritional benefits than others (like pineapple, which is almost pure sugar).

The Kashi company — which states that they are "7 whole grains on a mission" — makes an array of snacks with wellness in mind. Even though some feature chocolate and other sweeteners, they pair them with natural grains, nuts, and other superfoods for a balanced snack.

Filed Under: Better Living Tagged With: , , , ,

Tips For A Healthy Heart

May 3, 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.

Filed Under: Better Living Tagged With: , , , , ,

How To Cook Tofu

April 26, 2012 By

With vegetarian diets becoming more mainstream and more and more non-vegetarians opting for “meatless Mondays," it’s worth acquainting yourself with a staple food of the vegetarian diet – tofu. Some may cringe at the mere sound of the word, but if prepared correctly, this versatile protein can be quite delicious and satisfying. If you’re new to cooking tofu, start with a few basics:

Use firm or extra firm tofu
Use firm or extra firm tofu for most recipes, so that it holds-up while cooking. Before cooking, slide and press it for 10-15 minutes with a brick, a stack of books, or a pan filled with water to squeeze out excess water.

Safety first!
Steam raw tofu for 5 minutes to kill any bacteria before adding it to any uncooked dish, like a salad or a sandwich.

Add some flavor
Use spices like ginger, cumin, or curry or marinate in soy sauce or your favorite dressing to add some interest to this mild protein.

Tofu is a chameleon
It can be baked, fried or steamed. Try adding fried tofu to pasta with sautéed veggies and top with pesto and cheese, or serve baked tofu with couscous or rice and a salad for a healthy option. Or enjoy fried tofu on a whole wheat roll with lettuce, tomato, and mayo for a hearty lunch or add steamed tofu to a fresh vegetable stirfry for dinner.

Filed Under: Better Living Tagged With: , , , , ,

Spices That Boost Your Health

March 15, 2012 By

Adding spices to your cooking can open up a whole new range of flavors and possibilities. In addition, spices provide numerous health benefits, and allow you to use less fat and calories without sacrificing taste! Enjoy these additions that not only add flavor, but also boost your health!

Cinnamon
Add just a 1/2 teaspoon of this super-spice to your food to lower blood sugar, cholesterol, and triglycerides. Cinnamon has an anti-clotting effect on the blood, and the smell of cinnamon has been shown to boost cognitive function and memory! Sprinkle on your morning cereal, oatmeal, or fruit or add a bit to your morning cup of coffee for a treat.

Nutmeg
Believe it or not, this spice, usually associated with egg nog, contains antibacterial compounds that can help to ward off E. coli and salmonella. Nutmeg has proven itself a versatile spice and can be added to both sweet or savory dishes – add a dash to a skim milk cappuccino or add to sweet potatoes or spinach dishes.

Ginger
This root has been used in Asian cultures for centuries to soothe nausea, relieve heartburn, and prevent bloating. Grate some fresh ginger into a cold glass of ice water for a refreshing beverage or add some to Asian-inspired dishes like stir-fries. Candied ginger is also a healthful and delicious sweet treat.

Curry
In actuality, curry is not a spice – it is a mixture of several spices. But this delicious combo also serves up some real health benefits. Curry is said to aid with digestion, have anti-inflammatory properties, contain antioxidants, and also help prevent type 2 diabetes. New to this spice? Add some to chicken dishes, soups, or stews – it's delicious and will give your meal a hearty, Middle Eastern flair!

Dried Red Pepper
Capsaicin (a.k.a. the "heat" in chilies) is said to lower your risk of colon and skin cancers and also helps people to consume fewer calories by curbing the appetite. Add dried red pepper to pasta dishes, vegetable stirfrys or mix into hummus for an extra kick!

Mosey on over to your spice rack, and you’ll likely find a wealth of health just waiting to be used!

Filed Under: Better Living Tagged With: , , , ,

Healthy Breakfasts

February 3, 2012 By

Breakfast is the most important meal of the day, yet many Americans opt for sugary cereals or skip it entirely. If you're ready to remake your daily breakfast, try one of these quick, easy, healthy breakfasts that will have you feeling energized and ready to start the day!

Oatmeal
This classic staple is packed with complex carbohydrates that break down slowly, giving you ample energy throughout your day. Top it with nuts for protein, mix in a little milk for calcium, and stir in some local honey for sweetness and top with cinnamon. This deliciously complete breakfast will leave you feeling satisfied all the way until lunch time.

Yogurt
Yogurt is a great breakfast foundation, not only is it high in protein and calcium, but the probiotic bacteria that live in yogurt can aid stomach function and digestion. Top it with mixed-grain muesli and berries and you’ll be full, happy, and ready to go.

Tofu
Scrambled tofu may seem a little too out there for some, but in consistency it’s very close to scrambled eggs, with more protein and less fat. Mix in spinach and cheese for a tasty morning scramble!

Egg Whites
If you're not ready to go the tofu-route, opt for egg whites or low-calorie egg substitutes. Top with salsa for a Southwestern flair. 

Filed Under: Better Living Tagged With: , , , , ,