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Tips for Overcoming Insomnia

December 27, 2012 By

Having trouble falling asleep? Our stressful lives and constant screen-time can wreak havoc on our bodies' natural rhythms. Fortunately, there are simple ways to counteract these stresses in order to get a full night's sleep. Here are some tips:

Exercise
One of the most effective ways of combatting sleeplessness is to tire yourself out. Increasing the amount of exercise you get each day can work wonders in helping you feel sleepy when it's time for bed.

Turn Off the Screen
The light from screens like televisions, computers, iPads, and smartphones can disrupt our bodies' natural cycles. Turn these gadgets off a few hours before bed in order to give your body time to prepare for dreamland.

Reduce or Eliminate Caffeine
Regardless of when in the day you consume caffeine, it can have an effect on your ability to sleep at night. Try to drink more decaf coffee or switch to decaffeinated sodas. Herbal teas are a great substitute that won't have you tossing and turning in bed all night.

Take a Warm Bath
The soothing heat of a warm bath will relax and calm your whole body down. Sitting in a bath before bedtime will get you ready for the comfort of your bed and help lull you to sleep.

Be Consistent
Your body will have an easier time going to sleep if you make yourself go to bed at the same time every evening. This consistency will give your body a chance to develop a regular pattern. With wild fluctuations in when you go to bed, it doesn't have a chance of knowing when it should and shouldn't be tired.

 

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Useful iPad Apps

December 20, 2012 By

Today, we're getting more and more iPad apps that are better than just scaled-up iPhone programs. Apple developers are now crafting software that truly takes advantage of Apple’s much-loved tablet, making use of the multi-touch features and other tools. Below are a few totally cool apps for your endless enjoyment.

Adobe Ideas
There are countless drawing apps for iPad, but Ideas is one of the most exciting. This program offers a wide array of tools for sketching and allows you to export your work in Photoshop or Illustrator format for further refining on your desktop.

iThoughts HD
This is a brainstorming and organizational app that uses the increased screen space to help you free associate and link concepts together in new and interesting ways. Having trouble conceptualizing this app? It's similar to a virtual bulletin board with an infinite canvas.

Star Walk
Using the top-notch reality features and the iPad’s new camera, this super cool app lets you point your device at the sky and identify constellations and stars. It also enables you to track passing satellites.

Touch Mouse
Did you know that your iPad can sync up with your computer to act as a wireless mouse or keyboard? This app allows you to interact with your files from anywhere in the house. In addition, it works great with a projector for delivering slideshows and other presentations.

iDisplay
Use the unique screen and resolution of your iPad with your computer, iPhone, or other device. This program turns your tablet into a wireless monitor that you can sync with a wide variety of Apple devices to give you a display that you can move with you.

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Healthy Snacks on the Go

December 13, 2012 By

Snacking is often the downfall of even the most well-intentioned dieters. The problem is that most snack foods are heavily processed and aren't good for your health. But with a little forethought and preparation, you can always be ready with snacks that are tasty and good for you, too! Here are five suggestions:

1.     Nuts. Nuts pack tons of protein and nutrients in a perfectly portable form. They are rich in good fats and also offer a little protein boost. Some of the best nuts for your health are walnuts, pecans, and almonds. Eat them roasted with just a tiny dash of salt if you like, or experiment with other spices. Watch your portion sizes! A small handful, approximately 1/4 cup, is the recommended serving.

2.     Rice cakes. Rice cakes are crunchy and large enough to make you feel like you’re eating something substantial but are very low in calories. Top with a thin smear of peanut butter for a little extra flavor and protein.

3.     Cucumber slices. A small Tupperware full of cucumber slices, dashed with a little bit of salt and lemon zest, can keep fresh for a long time and really refresh your palate! For variety, mix in other veggies like carrot sticks or bell peppers.

4.     Dried fruit. Fruit in general is a great snack, and many dried fruits are good for you. Avoid sugary items like pineapple and mango and stick to dried apricots and other stone fruits, which lose less of their nutritional value when dehydrated. Again, watch your portion sizes and opt for no more than a 200 calorie serving.

5.     String cheese. Individually wrapped string cheese is a great way to follow portion control and can stay fresh outside of the refrigerator for many hours. The mix of protein and calcium that will help you get through your hunger.

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Must-See Natural Caves Around The Country

November 29, 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 Lackland AFB 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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A Look Back: Forgotten Technologies

November 21, 2012 By

With the progress of tech products getting faster and faster, it’s only to be expected that a few technologies fall by the wayside in the process. Whether they eventually become obsolete or just never find a true niche, these creative inventions were great for their time but are virtually non-existent today.

The Telegraph
The first demonstration of this groundbreaking device in 1844 showed that messages could be transferred long distances almost instantaneously . The telegraph allowed for international communication, and paved the way for just about every modern communication technology.

ICQ
Before Instant Messenger, Twitter or Facebook, ICQ was what people used to chat online. It was pretty primitive – users had to have numbers instead of customizable handles – but it dominated the market for years until more advanced options become available.

MiniDisc
After the amazing success of the compact disc, companies tried to find ways to make data storage even smaller using similar technology. The MiniDisc actually offered great sound quality, but it was quickly abandoned for the MP3.

Steamships
Prior to the advent of coal-fired engines for boats, water travel either needed a huge amount of manpower or was dependent on the winds to cooperate. With the addition of a steam-powered motor, modern shipping became a possibility.

RealPlayer
Today, it’s impossible to think about the Internet without audio and video, but in the early days, you needed to use third-party software to watch and listen. Real Networks led the revolution with their often-buggy player, which was later replaced by faster, lighter products.

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The 5 Kitchen Utensils You Need

November 15, 2012 By

With all the kitchen gadgets available, selecting the right options for your kitchen can be overwhelming. But, really, there are only a few truly essential items that all cooks need. Here are a few of the "must haves":

1.     A top-quality knife is necessary for just about every meal you'll ever make. Though there's a wide range of knives on the market, a high-quality chef's knife will work for almost all tasks. Test grips and weight before you buy.

2.     A good-sized pan is essential. When it comes to pans, they should be solid enough to resist warping with heat but still thin enough to transfer heat efficiently. Opinion varies as to whether non-stick or standard is better, so go with what suits your style and cooking preferences.

3.     A solid spatula is truly a multi-purpose tool. You can use it to flip pancakes, mix stir-fries, or maneuver any food item that’s too hot to touch.

4.     A colander is another must-have utensil and can be used for anything from draining pasta to rinsing vegetables. Traditional metal strainers and high-density plastics both work well and both come with a variety of hole patterns and styles.

5.     A set of measuring cups is necessary for any baker. For many dinner recipes you can wing it a little when it comes to measuring, but precision is key for baked goods. Measuring cups will ensure that your baked items turn out perfectly every time.

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Must-Hear Country Albums

November 8, 2012 By

The long and rich history of country music is full of classic albums, but if you were going to sample just a few of the best, these albums will surely hit the spot. From rollicking hoedowns to soulful ballads, these are the most memorable country albums ever released.

Willie Nelson – Red Headed Stranger
Nelson signed with Columbia Records on a contract that gave him unlimited creative freedom. After doing so, he created this incredible, sparse album that retells the story of a fugitive on the run from the law after the murder of his wife and child.

Merle Haggard – Okie From Muskogee
This album was recorded live in a small town in Oklahoma. The live action gives you a realistic portrait of Haggard at the very top of his game, and presents outstanding performances of some of his greatest hits.

Johnny Cash – At Folsom Prison
This oldie-but-a-goodie is another live album. This album put the Man in Black in front of an audience of hardened criminals and let it all hang out. Cash’s raw style and bleak songs resonated perfectly with the inmates, and the energy is palpable.

Townes Van Zandt – For The Sake Of The Song
This 1968 album was Van Zandt’s debut, and introduced one of the greatest songwriters of all time to the world. Even though he was never recognized by a mainstream audience, this album is still well-worth a listen.

Dolly Parton – Jolene
This album was recorded just after parting ways with Porter Wagoner, and showcases how Parton took creative control of her career with exceptional results, making her one of the medium’s most famous female voices.

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Bird Watching Tips For Nature Lovers

October 25, 2012 By
As winter transitions to spring, the warm weather brings with it a wonderful chance to watch the season’s birds in action. Whether you’re a diehard birdwatcher or just someone with a curiosity about avian life, here are tips to help you get the most of out of your bird watching adventure around Lackland AFB Family Housing and beyond:
 
Pick up a Field Guide
Sure, you can just grab a pair of binoculars and head outside, but a some preparation beforehand can add immensely to the experience. The best way to know what you’re looking for is to spend some time with a field guide, which is a book with pictures of birds and tips for identifying them. National Geographic and Peterson make excellent field guides with region-specific information that will help you get to know the birds in your particular area.
 
Learn Where To Look
Don’t just take your binoculars and glance randomly around. If you really want to catch some exciting bird action, familiarize yourself with the habitats of the different birds you’re hoping to spot. When you’re hoping to see a certain kind of bird, make sure you know where to look – is it a species that likes to spend time in treetops, or on lake surfaces, or on the ground? A little pre-binocular reading can go a long way.
 
Recognize the Sounds
Your bird watching experience can benefit immensely if you gain a solid knowledge of the songs of different birds in your region. That way, you can recognize when you hear the sound of a particular bird and then you can figure out from there where to point your binoculars. There are many resources in libraries, bookstores, and online to help acquaint you with the sounds of birds in your region.
 
Write It All Down
To make your bird watching experience particularly engaging and memorable, consider keeping a diary of the outing. Record the birds you’ve spotted and the observations you’ve made about them in terms of their location, appearance, sound, and behavior. This will also prove helpful to you the next time you go bird watching because it can act as a guide to what you can expect to observe in a variety of bird species.
 
Try a Birding Trip
This is an especially great option for beginners. Many local nature preserves, parks, and Audubon chapters offer guided birding trips. Experienced bird watchers will lead you through prime birding areas in your region and acquaint you with the best methods of catching the birds in action. Taking a birding trip is also a great way to make friends with the same interest. 
 

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Great Flowers For Your Window Box

October 18, 2012 By

You don't need to have an expansive garden to enjoy growing a garden. If you're looking to enliven your home's exterior with some color, here are some of the best flowers to grow in a window box:

Petunias
These flowers are adaptable, and are able to grow in part shade as well as they can in the sun. They are also drought-resistant, and don't need rich soil to survive. So if you don't have a green thumb, petunias are a safe bet!

Pansies
As hardy as they are colorful, pansies make a great addition to any window box. Although they prefer rich soil, it is not needed for them to grow. Also, they have a long blooming period from spring into the fall. They are not incredibly heat-tolerant, but can survive light freezes without mulching.

Marigolds
Although marigolds need full sun, they can get by with infrequent watering. They're also able to grow in almost any soil, which is a plus for window box consideration. Remember that they need sunshine, though, and remove dead flower heads to help them bloom better.

Geramiums
These drought-resistant flowers can thrive in a variety of climates. The trailing and dwarf varieties make especially good window box residents. Hardy geraniums are perennial plants, so they will come back year after year!

Impatiens
A great choice for partly shaded areas, impatiens are an easy to grow and beautiful flower. Some impatiens can even flower in deep shade, and will be healthy and happy so long as they are not blasted with full sun.

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Simple Strawberry Smoothies

October 4, 2012 By

Enjoy this simple smoothie bursting with strawberry and citrus for a refreshing treat you can make right in your kitchen at home at Lackland AFB Family Housing! This smoothie requires just 10 minutes of prep time and serves up three tall glasses. 

Ingredients

21 large strawberries
3 (8 ounce) containers lemon yogurt
1 cup orange juice

Directions

1. Place strawberries in plastic containers and freeze for about an hour.

2. In a large mixing bowl, combine frozen strawberries, yogurt, and orange juice. Pour these ingredients into a blender and blend until smooth. You will likely need to run the blender a few times in order to blend the entire batch of ingredients. Pour into tall glasses and serve.

Recipe courtesy of allrecipes.com

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