Four Swaps To Upgrade Your Diet

Healthy SwapA healthy diet consists of fresh fruits and veggies, whole grains, nuts and lean proteins such as chicken, fish and eggs. It is possible to switch to a healthier diet without making a dramatic change. Here are a couple of simple food substitutions that can transform your diet:

Have a protein smoothie or shake for breakfast

Sometimes, with our busy schedules, we do not have time to make breakfast. Instead of skipping breakfast or choosing bad options, try a protein smoothie. Ingredients like peanut butter, oats and Greek yogurt are natural ingredients that provide a protein boost. They will help you burn more calories all day, keep your energy high and balance your blood sugar. Smoothies from many retail outlets are loaded with sugar. When making your own, opt for fresh or frozen, no-sugar-added fruits which make your smoothie sweet. Sneak in some greens – like spinach or kale – to add to your veggie intake. (You’ll never taste them.)

Eat quality meats

When it comes to meat, try to avoid antibiotics, pesticides, hormones and mercury from grain-fed eggs and meats. Swap them for products from grass-fed, pasture-raised and free-range animals. If you are looking for fish, shop for wild-caught varieties.

Increase Healthy Fats

Some fats are good for you! Foods such as avocado, wild-caught salmon and olive oil are healthy. So are nuts like almonds, walnuts and pistachios. Try increasing these foods in your diet.

Cut the coffee

The caffeine in coffee can rev up your stress hormones. Try reducing your caffeine intake by switching to green tea. The caffeine is less, and you get the added benefit of healthy antioxidants. You can also try cutting down caffeine by mixing your regular coffee with decaf, or look for lower-caffeine varieties.

Source: UCF College of Medicine

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Community Spotlight – Ventura at Turtle Creek

DSCN0194We are pleased to spotlight one of our beautiful communities located in Brevard County!  Ventura at Turtle Creek was founded in 2007 and turned over to homeowner control in 2012.  This gated condominium community is located in Rockledge.  With 160 units, this is the perfect place to get to know your neighbors and truly understand the meaning of the word “community”.

PoolVentura at Turtle Creek has a lovely pool area with a nature preserve and lake near the buildings.  The nature trail is a favorite for residents of the community since it provides a lovely place to take a run or a stroll and feel like you are away from the hustle and bustle of the city.  The residents enjoy getting together and meet annually for a Neighborhood Watch Meeting as well as an Ice Cream Social. Nature Trail

Since Leland began managing Ventura, the community has implemented preventative maintenance programs for all elements and systems, fully funded reserves, and have begun replacing all existing lighting with LED lighting.  The community association manager, Racheal Meade, appreciates the cohesive leadership of the Board, positive feedback, and consistent support from the membership of the association.  One thing that sets the association apart is the presence of an environmental committee that monitors and reports on the health of wildlife in the area.

We are pleased to manage Ventura at Turtle Creek and can’t wait to see all of the exciting events that will happen in the future!

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Why You Should Include Pumpkin In Your Diet

Pumpkin

Pumpkin-flavored everything is popular this time of year. But you don’t need to wait for fall to enjoy this nutrient-rich vegetable! Pumpkins are more than just Halloween decorations or pie fillings; they are low in calories as well as rich in vitamins and nutrients!

Benefits

Pumpkins are packed with vitamin A, which is good for your eyesight and immune system. One single cup or serving of pumpkin can supply your body with 200 percent of the recommended daily intake. Pumpkins are a great source of beta-carotene, which gives them their natural orange color. Because of this, consuming pumpkins can reduce your risk for heart disease and certain types of cancers.

Pumpkins can help with weight loss, too. There are only 50 calories per cup, and they are a great source of fiber, which slows digestion and can keep you feeling fuller longer.

How to incorporate pumpkin into your diet

  • Canned pumpkin is very flexible for cooking and baking. Instead of using oil or butter when baking, pumpkin puree is a great substitute. You can even use it in soups or sauces to thicken them. Be sure to read the label to be certain of all the ingredients. Some brands may add unnecessary sugar.
  • Roast pumpkin for an easy side dish.
  • Mix pumpkin into your smoothies

Credit: UCF College of Medicine