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Foods That Keep You Satisfied Longer

December 27, 2012 By

We all aim to be conscious of our calorie in-take, but it’s difficult when our stomach is sending us signals saying it needs to be filled. Luckily, there are a number of foods that can give us the feeling of satiety without all of the associated carbs, calories, and fats. Below are some of the best choices.

One great food for keeping you full for a long, long time is white potatoes. Sure, they pack a serious amount of carbs, but a potato in your stomach will satisfy feelings of hunger for longer than just about any other food. Cook them simply, by steaming or baking them, and avoid excess fat.

To start your day with a meal that will keep you feeling satisfied until lunch, opt for a bowl of hot oatmeal. Oats have a number of heart-healthy benefits aside from just being filling. Try your morning oats with chopped nuts for a boost of protein.

Beans are an excellent and affordable way to satisfy your hunger, because they are high in fiber. In addition, they don’t pack a heavy calorie load, and take some time to digest, leaving you satiated for hours. (Polite eaters may want to take a gas remedy before a meal.)

If you’re looking for a filling snack that’s super low in calories, opt for popcorn. It’s exceptionally full of fiber and flavor, and just perfect for between-meal noshing that will keep you going for hours.

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How To Cook Tofu

November 21, 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 basic tips to help you prepare tofu easily right in your kitchen at NSB Kings Bay Homes.

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.

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One Dish Dinners

November 15, 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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Foods that Promote Physical and Mental Wellness!

October 18, 2012 By

What we eat doesn’t just affect our bodies – good nutrition is essential to mental health as well. Here are some easy ways to feed both your body and your mind. Consider keeping some of these foods in your pantry at NSB Kings Bay Homes.

Whole wheat toast
While many people try to avoid carbs, they do have their benefits. They can trigger the release of serotonin in the brain, which improves mood. This is especially true in women. So, if you're looking for the best, healthy option, stick with healthy whole grains, and you have a great mood-enhancing bite.

Dark chocolate
There’s truth to the cliché – dark chocolate is an emotionally and physically satisfying snack. The cocoa in dark chocolate contains significant amounts of the antioxidant flavanol, which improves blood flow to the brain.

Seafood
Seafood contains the mineral selenium, which helps sharpen mental faculties and fight depression. You only need a tiny amount of selenium per day, but failing to consume enough can lead to a decline in mood and brain power. In addition, seafood contains healthy omega-3 fatty acids, another safeguard against depression.

Beans, greens and lean proteins
Combine foods rich in folic acid (such as beans and greens) with foods rich in B12 (meat, poultry, fish and dairy) for a 1-2 punch of nutrition that fights mood and nerve disorders. Try a simple spinach salad with grilled salmon for starters.

Vitamin D fortified foods
Vitamin D naturally occurs in only a few foods, but it is essential to a positive mood and good nutrition. Luckily there are many products fortified with vitamin D like juices, cereal, and milk. For the best benefits, try to incorporate some of these items into your diet daily.

 

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Foods That Combat Stress

September 27, 2012 By
It seems that everyone today is always busy multi-tasking. So, it's no wonder that most of us experience significant stress on a daily basis. Doctors and scientists believe that stress is linked to a variety of mental and physical ailments, including heart disease, depression, cancer, respiratory disorders. The reassuring news is that certain foods have been shown to help people reduce stress. Below, learn some of the best foods you can eat to help you manage your stress levels. Consider keeping some in your pantry at NSB Kings Bay Homes.
 
Dark Chocolate
Not only will you receive a stress-relieving boost, as you’re enjoying a little indulgence, you’ll also reap the benefits of the nutrients in the dark chocolate. Dark chocolate contains a high level of flavonoids, which are known for their relaxation-inducing properties, and dark chocolate contains phenethylamine, a mood-boosting chemical, too. The best part is that, while you’re enjoying a treat and lessening your stress, you’ll also be benefiting from the other health promoting qualities of dark chocolate, such as lower blood pressure and reduced amount of free radicals in the body. 
 
Oatmeal
Carbohydrates cause serotonin to release in the brain, which is a calming hormone that helps reduce anxiety and discomfort. The next time you have a stress-induced carb craving, don’t reach for an empty-nutrition item like a donut or candy bar — instead, choose a heart-healthy carb like oatmeal. Oatmeal is packed with fiber so that your body will absorb it slowly, and you won’t experience a sugar crash later in the day, because you’ll stay full longer while keeping your blood sugar level balanced. Top your oatmeal with some fresh fruit, and your body – and stress level – will thank you!
 
Low-Fat and Skim Milk
Studies reveal the calming effects of lean dairy products such as low fat and skim milk, as milk helps to keep your nerves healthy and also stabilizes your blood sugar. Lean dairy also provides a strong source of potassium and magnesium, which are both important nutrients in blood pressure reduction. Also, it is loaded with antioxidants, vitamins B2 and B12, protein, and calcium, all of which contribute to your overall health and sense of well-being. Low fat or fat free yogurts (without added sugar) and cheeses offer similar stress-reducing and health-boosting benefits. So, if you're feeling stressed, grab a low-fat string cheese and take a deep breath!
 
Salmon
Salmon is full of omega-3 fatty acids, which offer a number of stress-control benefits. Benefits include boosting the brain’s levels of the feel-good hormone serotonin, as well as suppressing the production of anxiety-related hormones like cortisol and adrenaline. Omega-3’s also help to reduce the body’s inflammation and prevent cancer cell growth. If you're not a fan of fish, you can opt for fish oil capsules that contain omega-3 fatty acids instead. Other great sources of omega-3’s are flaxseed oil and walnuts.
 
Avocados
Avocados have a rich, creamy texture that will convince you that you’re have in a treat, yet you’ll really be digging into a superfood of health-giving and stress-relieving properties. The winning combination of monounsaturated fat and potassium can aid in blood pressure reduction. Avocados also contain high levels of folate, which gives protection to you heart. They are also packed with vitamin E, which boosts your body’s overall health and your sense of calm and well-being. 
 
 

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Five New Pasta Recipes

August 9, 2012 By

Pasta is inexpensive, convenient and easily stored – no wonder it's a staple of diets worldwide. But, it doesn't always have to be traditional spaghetti and meatballs. Check out these awesome recipes for a little added excitement:

-          Mix cooked pasta with roughly chopped tomatoes and fresh basil with a little olive oil. Season with salt and pepper. This simple dish is perfect for a summer supper.

-          A health-conscious variant on macaroni and cheese is to use cooked butternut squash as a binder for the mixture, replacing a portion of the cheese. This recipe is perfect for a cool fall evening and the squash adds a rich, earthy flavor to the dish.

-          For a healthy kick, turn to veggies. Cook green beans and asparagus, cut them into thirds, along with zucchini matchsticks. Mix pasta and cooked vegetables with pesto. This yummy dish will keep people coming back for seconds!

-          A classic pasta dish that really makes for a sophisticated dinner is to sautee mushrooms with garlic in an Alfredo sauce and place over spiral noodles with grilled chicken and parsley.

-          Feeling adventurous? Why not try hand-making pasta! It's easier that you think if you have a processor. Make dough and then roll noodles out by hand, using your forefinger and thumb to flatten. Toss them in a chunky, hand-made sauce for best results. Your guests will surely be impressed!

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Great Chili Ideas

July 19, 2012 By

Chili is a fabulous one pot meal – and one of the most popular. Everyone has their own take on this dish, but if you're looking for some inspiration, here are some of the most popular regional variants, as well as some essential tips to keep in mind before you start cooking.

Chili, obviously, is named after the spicy peppers that give the dish its trademark heat. Mix-up your chilies. Using just one kind of pepper will make the dish taste one-dimensional. Combining jalapeno, Serrano, and other peppers in moderation will vastly improve the dish.

Meat is the core of a chili dish, and many regional styles such as Texas chili don’t use beans at all in the preparation of the meal. Before you add your meat to the pot, brown it in a pan first. That will help release essential flavors and keep the meat from getting too mushy. I prefer using roughly-cut strips of steak, but ground beef works fine. Ground turkey or chicken is good for a more heart-healthy dish.

That said, vegetarian chili is also increasingly popular. Rely on a variety of beans and sauteed vegetables like onions and mushrooms to create a hearty meal without the use of meat.

Always use fresh vegetables and good quality meats. Chili was originally invented as a way to disguise the flavors of substandard ingredients, but in the modern world there’s no reason to eat bad food. The better the ingredients, the better your pot of chili will be!

Taste the pot frequently as you’re cooking to adjust the consistency and spice blend. Keep in mind that heat will develop slowly as you cook it, so don’t add more peppers unless you’re sure that it’s not hot enough.

Enjoy!

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How to Make Broccoli You’ll Love

June 7, 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 NSB Kings Bay Homes:

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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Breathing for Stress Relief

May 24, 2012 By

Breathing exercises are a proven way to reduce stress, ease anxiety, and alleviate hyper-tension. One of the major advantages of meditative breathing is that it doesn’t cost a dime and can be done just about anywhere – at home at NSB Kings Bay Homes, in your car, or seated at your desk. If you’d like to see if steady breathing can beat your stress, here is a simple way to start.

Most of our breaths are “shallow breaths,” which use only 20% of our lung capacity. The key to proper, stress-relieving breathing is deep inhaling where the ribcage and diaphragm expand before exhaling. This type of breathing brings more oxygen into our bloodstream, letting us purge waste buildup faster.

To start, find a sitting or standing position that works for you. Make sure you can maintain it without thinking about it. Above all, be sure to keep your back straight.

Always inhale through your nose when you breathe. This brings oxygen into your lungs in a smoother manner than breathing through the mouth. As you inhale, slowly count to five in your head.

When you exhale, do so through the mouth at a slightly slower rate than your inhale. Count silently to eight as you feel your lungs and ribcage ease back down.

As you continue this breathing exercise, let your stomach and abdomen rise and fall to accommodate the breath. Fifteen minutes of deep breathing a day can make a terrific difference for stress and health!

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Simple Nail Care Tips For Women

April 26, 2012 By

Nails are one of the modern woman’s best ways to draw attention to herself, and there are many different nail treatments and manicures out there. So, sometimes it’s hard to keep them straight! To keep your nails and cuticles looking their best, follow these simple tips.

The most important thing you can do to keep your nails looking sharp is to protect them. It's important not to immerse your nails in water for a long period of time, always use acetone-free nail polish remover, and never use your nails to open things. For example, use a letter opener for mail.

Nail polish not only makes your nails look more attractive, but did you know it can also protect them from wear? Even if you choose not wear colored polish, simply coating your nails with a clear polish can help to protect the nail enamel from damage, wear, and tear.

Before you apply polish, first clean, buff, trim, and file your nails so they are smooth — these simple steps help to keep foreign material off of your nail bed. Next, apply a coat of base polish, and wait for it to dry. Lastly, follow up with a second coat of polish to help it last longer.

Did you know that your diet can also help you keep your nails healthy? Opt for foods high in calcium and protein to give your nails the raw material they need to grow strong, thick, and smooth. In addition, biotin and vitamin E are also essential for healthy nails.

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