share. The Brookshire's Blog

Healthy Living: Deep Fried Twinkies


WalkingDid you know deep-fried Twinkies are actually good for you?

Yep, you got it! All that artery-clogging goodness can actually be a health benefit, said no one ever.

April Fools!

While we might want to try to trick ourselves into believing that a deep-fried Twinkie is in some way, shape or form not bad for you, it is. There’s nothing else to say about that.

Now that the days are longer and the evenings are brighter, it’s a great time to pick back up any outdoor activity you might have shelved during the colder, darker months.

I know I’ve started walking in the evenings. In addition, while my son practices soccer, I’ve taken to shuffling (other more fit people call it “jogging”) around the soccer fields while he works out. It’s not much, but it’s a start.

While the Centers for Disease Control recommend two and a half hours a week of moderate to high-intensity exercise, everyone has to start somewhere.

So for now, close out your computer and go for a walk! See you out there. 



Healthy Living: Riding Bikes


BikesMy boys got bikes for Christmas, and I couldn’t wait to get a bike as well so we could pedal around the neighborhood and local parks together.

I had grandiose visions of strapping the bikes to the back of the car and heading out for a day at the state park.

The boys will ride their bikes around the neighborhood every afternoon, weather permitting. They got little odometers for Valentine’s Day so they can tell how far they went, and it’s almost become a competition, right down to who rode one-tenth of a mile farther.

I love that because it gets them out and moving.

After a long winter, nothing feels better than stretching your legs.

Of course, I say that in theory. I did finally get my bike, and the first time I took it out for a spin, I could hardly keep up with my 10-year-old. However, riding bikes together is a great way to get healthier as a family, and I intend to not only keep up but to also outlast him someday soon.

Then, we’ll take that long ride in the state park. 



Product Talk: Clif Bars


CLIFBarA friend of mine is training for a triathlon.

You know, one of those crazy races where you swim, bike and run intense distances and still finish standing?

He swears by Clif Bars for a snack or even a meal replacement.

Clif Bars are basically organic energy bars. Granola bars, if you will, but so much more. They’re packed with all-natural protein and other good stuff.

According to their website, “As a food company, we play a critical role in helping to create a more just and sustainable use of the planet’s resources. The food we make connects us to the environment as well as to a complex network of people and organizations, including farmers, distributors and the people who eat our food. Through these connections and working with our trusted partners such as like-minded businesses, non-profit organizations and experts at the forefront of transforming our food system, Clif Bar is able to make strides in sustainability. Working and learning together, we continue to look for ways to reduce our impact on the environment and share with each other on this journey.”

So, not only do Clif Bars meet your nutritional needs, they take care of our planetary needs, too. 

That, my friends, is awesome. 



Mi Blog Hispano: Importancia de Controlar los Trigliceridos Altos


HispanicBlog_031054_228x173Los trigliceridos son un tipo de grasa presente en el torrente sanguíneo y en el tejido adiposo. Un exceso de este tipo de grasa puede contribuir al endurecimiento y el estrechamiento de las arterias. Cuando los trigliceridos están altos, se aumenta el riesgo de tener un ataque al Corazón o un derrame cerebral. También se pueden producir enfermedades como la diabetes,  la obesidad, la insuficiencia renal o el alcoholismo. Con frecuencia, la elevación de los trigliceridos ocurre al mismo tiempo que el aumento de los niveles de colesterol, que es otro tipo de grasa.

Recomendaciones para controlar los trigliceridos altos:

1. Evitar consumir más calorías de las que quemas. Evita los alimentos azucarados (sodas, productos horneados, dulces, yogurt con sabor y helados), y los alimentos ricos en grasas saturadas, como el queso, la leche entera y la carne.

2. Identifica los azucares añadidos en las etiquetas de los alimentos. Busque consumir productos con azúcar morena, jarabe de maíz y evite aquellos que terminan en las palabras “osa”, como fructosa, glucosa, lactosa, sacarosa, jugos concentrados de frutas, jarabe de caña, caña de azúcar, miel, azúcar de malta, melaza.

3. Procura comer más fibra porque esto ayuda a disminuir los niveles de trigliceridos. Estos alimentos pueden ser: cereal dulce, ensalada con verduras, arroz integral en lugar de papas y pasta.

4. Elige alimentos que naturalmente contienen grasas mono y poliinsaturadas (Grasas buenas): aguacates, nueces, pollo sin piel, aceite de canola y aceite de olive. Evita las grasas trans, que se encuentran en muchos alimentos procesados: papas fritas, galletas, pasteles, queso, mantequilla y productos horneados.

5. Prefiere el pescado a las carnes rojas. Los Omega–3, que son buenos para el corazón, pueden ayudan a disminuir tus niveles de trigliceridos. Consume pescado, por lo menos dos veces a la semana: atún, sardinas y truchas son ricos en Omega-3.

6. Reduce el consumo de alcohol, pues es una causa de niveles altos de trigliceridos. Eso equivale a más de una bebida al día para mujeres y dos bebidas al día para los hombres.

7. El exceso de peso, especialmente alrededor de la cintura, aumenta los trigliceridos. No debe ser una reducción dramática, pequeños cambios pueden hacer descender drásticamente los trigliceridos.

8. Hacer ejercicios y estar en forma hace que bajes los niveles altos los trigliceridos. Procura hacer 30 minutos de ejercicios, cinco días a la semana.

9. Utiliza productos lácteos bajos en grasas.

10 Coma cereales de grano entero.

Espero que estas sugerencias sean útiles para tener una vida más saludable y evitar



Mi Blog Hispano: ¡Preparándonos para hacer ejercicios!


Preparándonos para hacer ejerciciosEn casi todas las listas de nuestras resoluciones de Año Nuevo, se encuentra el perder el peso que ganamos a lo largo de las festividades navideñas. Todos  prometemos comer menos y más saludable y por supuesto, hacer más ejercicios,  que a veces se traduce en caminar o correr.

Expertos advierten que no hay ejercicio que valga si no hay una buena dieta que lo acompañe. Si esta, es una de sus decisiones a poner en práctica en este nuevo 2014, aquí voy a compartirles ciertos alimentos que le ayudaran a aliviar los dolores de las articulaciones, que quedan como consecuencia de practicar cualquier actividad física. Según nutricionistas, hay una sustancia llamada “Sulfato de Glucosamina”, que se encuentra presente en el líquido que rodea las articulaciones. Este se elabora de manera comercial a partir de las conchas de los mariscos. El cuerpo la usa para  producir una variedad de otras sustancias que están involucradas en la formación de tendones, ligamentos, cartílago y el líquido espeso que rodea las articulaciones. Este se utiliza para la artritis. Debe ingerirse con precaución, especialmente las embarazadas y lactantes, personas que padecen asma, diabetes e intolerancia a los mariscos. Esta sustancia no alivia el dolor pero si desinflama, lo que mejora las dolencias de las rodillas.

Entre otros alimentos, recomendados para calmar los dolores en las articulaciones,  tenemos: Frutos secos como las Almendras, las cuales concentran una gran cantidad de magnesio, que mantiene y repara células y tejidos. El Salmón, que contiene gran cantidad de vitamina D, que ayuda a una mejor absorción de calcio en los huesos y en las articulaciones. El Jengibre, cuya raíz tiene propiedades antiinflamatorias que previenen las molestias.

También vegetales como espinacas y el brócoli, ayudan a fortificar las articulaciones. Las Sardinas, como muchos otros pescados, son ricas en Omega 3, que reduce una posible inflamación en las articulaciones. También las semillas de Linaza, además de ser ricas en Omega 3, evitan el envejecimiento prematuro de las articulaciones. Los Cereales integrales, en especial la avena, contienen grandes cantidades de silicio, el cual mejora la elasticidad de los tendones, dad su acción en la producción de colágeno y elastina.

Las ciruelas pasas, contienen altas cantidades de polifenoles que ayudan a restaurar la estructura del hueso y aumentan los índices de formación de tejido óseo. La cebolla y el ajo contienen aceites esenciales sulfurados muy volátiles, beneficiosos para las articulaciones, así como, el aceite de oliva que mantiene las articulaciones lubricadas y en buen estado.

Espero que estos tips le ayuden a prevenir los dolores y puedan recibir este nuevo año cargados de energía y buena salud.



Healthy Living: Race Day Fuel


In a couple of weeks I’m running my second half marathon, and let me tell you, I’m starting to get rather nervous. Over the past few years I have run several 5Ks and a couple of 10Ks, so I’ve gotten my pre-race rituals down to an art. 

The day before the race I like to take it easy. For dinner, I have a pasta dish and avoid anything greasy or creamy. Before going to bed I always lay out my race-day outfit and paint my toenails. Painting my toenails is sort of my good luck charm; I have painted them before every race.  I always try to go to bed early, but I’m so nervous and excited I really don’t think I get very much sleep.

The morning of the race I wake up early and try to take it easy until it’s time to leave for the race. After waking up, I enjoy peanut butter toast and lots of water.

Eating breakfast before a race is one of the most important meals of training. Breakfast restores your liver glycogen from the depletion from the night before. Liver glycogen helps maintain your blood sugar level during exercise. Your pre-race meal needs to be mostly carbohydrates since that is your body’s preferred form of fuel. You will need to add in a little protein to prevent getting hungry during the race. Limit the amount of fiber and fat in your pre-race meal. Fiber can leave you bloated, and fat will take too long to digest.

Don’t try anything new on race day, from clothing to food. In weeks leading up to the race, try out different food options to see what works best with your body. Good examples of a pre-race breakfast are toast and peanut butter, oatmeal with milk and fruit, waffles with syrup and fruit, or an egg sandwich. The most important thing is to find what foods work best for you. 



Healthy Living: Food for Fitness


When you exercise, your body needs optimal foods to make it work efficiently, to burn the most calories and to retain the ability to recover quickly from your workout.

If you workout regularly, you need some form of carbohydrate, our body’s energy source, to maintain enough energy to complete an exercise routine.

But remember, not all carbs are created equal. Doughnut or Ezekiel bread? Well, it’s easy. Grains, fruits and vegetables are all nutrient-rich choices.  

Candy and sweets are carbs, too, but in the form of empty calories.  

Some foods, like dairy and legumes, combine carbohydrate and protein, which helps restore muscles. The best carbs to choose are ones that contribute plenty of other nutrients such as protein, vitamins, fiber and antioxidants.

Whole grain oats are a great fitness food. They’re especially important before a hard workout.

Steel-cut oats are delicious and easy to digest before or after a workout. Buy the whole grain variety and try to avoid the instant and pre-sweetened varieties. The slow digestion of these whole grain carbs will fuel you through your workout.

Energy shakes made with yogurt and whole fruits are another good choice. Yogurt adds protein and calcium to your drink while fruit adds natural sweetness and vitamin C to soothe sore muscles. Boost the protein level by using Greek yogurt instead of regular. Use fresh fruits and blend your shake or smoothie about an hour before you want to work out. This balances the fast sugars from the fruit with the long-lasting protein of the yogurt.

So, fuel up to make the most of fitness food for your body.



Healthy Living: Diabetic Foot Care


November is Diabetes Awareness Month, so let’s take a few minutes to learn more about better foot care for those living with diabetes.

For someone with diabetes, careful tending to the feet is very important. Even small injuries to the foot such as a minor cut can produce serious consequences.  Diabetes may cause nerve damage that can take away the feeling in your feet, making those small injuries go unnoticed.  Diabetes may also reduce the blood flow to the feet, making it harder to heal injuries or resist infection.  An infection or non-healing wound could put you at risk for an amputation.  To avoid these serious complication of diabetes follow these guidelines when caring for your feet.

Inspect your feet daily.  Check for cuts, blisters, redness, swelling, or nail problems.  Use a magnifying hand mirror to look at the bottom of your feet.  Call your doctor if you notice anything.

Wash your feet in lukewarm (not hot) water.  Keep your feet clean by washing them daily.  Use only lukewarm water – the temperature that you would use on a newborn baby.

Be gentle when bathing your feet.  Wash feet with a soft washcloth or sponge.  Dry by blotting or patting, and always carefully dry between the toes.

Moisturize your feet – but not between your toes.  Use a moisturizer daily to keep dry skin from itching or cracking.  But DO NOT moisturize between the toes. Doing so could encourage a fungal infection.

Cut nails carefully.  Always cut nails straight across and file the edges.  Don’t cut nails too short, as this could lead to ingrown toe nails.  If you have concerns or questions about your nails, your doctor is a good source of information.

Never treat corns or calluses yourself.  Always visit your doctor for treatment.

Wear clean, dry socks.  Change them daily.

Avoid the wrong type of socks.  Avoid tight elastic bands which can reduce circulation.  Don’t wear thick or bulky socks (they can fit poorly and irritate the skin.)

Wear socks to bed.  If your feet get cold at night, wear socks.  NEVER use a heating pad or hot water bottle.

Shake out your shoes and feel the inside before wearing.  Remember, your feet may not be able to feel a pebble or other foreign object, so always inspect your shoes before putting them on.

Keep your feet warm and dry.  Don’t let your feet get wet in snow or rain.  Wear warm socks and shoes in winter.

Never walk barefoot.  Not even at home.  Always wear shoes or slippers.  You could step on something and get a scratch or cut.

Take care of your diabetes.  Keep your blood sugar levels under control.

Don’t smoke.  Smoking restricts the blood flow in your feet.

Get periodic foot exams.  In addition to daily foot inspections at home, it is important to see your foot and ankle doctor on a regular basis.  This will help prevent the foot complications of diabetes.

While feet may not be the prettiest or most popular part of our body, their care plays an important role in our overall health.  Take the time to pamper them!



Healthy Living: Avoiding holiday weight gain


During the roughly six-week winter holiday season, which begins right about now, the average American gains from 1 to 7 pounds, depending on which source you believe.

But the really bad news? Most of us never get around to losing that extra holiday weight, according to a widely cited study published in the respected The New England Journal of Medicine. So, even if you gain on the low end of that spread, you could easily be carting around five or ten extra unwanted pounds in just a few years.

The trick, obviously, is keeping the pounds off in the first place. Easier said than done.  And most “tips” about avoiding holiday weight gain are, frankly, sort of hard to follow. Who really wants to just eat carrot sticks instead of Christmas cookies at the office Christmas party? And that often-repeated tip about eating a full meal before heading to a holiday gathering – well, won’t most people just end up eating twice as much?

Instead, here are a few simpler ideas for minimizing your holiday weight gain:

Don’t tempt yourself at home. Since the office and every holiday gathering will be well-stocked with sweets and snacks, cut back in the environment you can control – your house. For instance, stop buying chips, and skip the chocolate-chip cookie you often enjoy after dinner.  If you receive gifts of nuts or candy, consider taking them to work to spread the enjoyment – and the potential weight gain – among your colleagues. And if you are baking treats for a party or friends, don’t make extras; try a cookie or two just to make sure they’re good enough to give away, but then package up the whole batch and get them out of your house.

Indulge in one or two treats per party – not the whole buffet. When you arrive at a holiday party, size up the offerings and eat only your favorites. Station yourself in a room far from the buffet table if you are easily tempted or prone to mindless eating while chatting.

Limit the alcohol. Especially if you don’t drink that often, a few alcoholic drinks can quickly add up to a bunch of empty, unexpected calories, and may also make you more apt to pig out at the buffet later. So go ahead and have that glass of champagne – one. Then switch to sparkling water with a slice of citrus.

Eat lightly the day of a big party, but don’t skip meals. If you know you’re going to be over-indulging in the evening, eat about one-third less than you might normally eat at breakfast and lunch, so you “save” some calories. If you skip meals and starve all day, you’re that much more likely to overeat as soon as you see the cocktail wienies. Along the same line, it’s often recommended to eat a healthy, protein-heavy snack right before heading to a party – so that you’re not as hungry. However, if you know that won’t stop you from eating just as much once you arrive at the party, skip the snack and save those calories.

Make your own party treats healthy: If you’re bringing goodies to a potluck, take something healthy, so you know there will be at least one lower-calorie offering to fill up on. Magazines like Cooking Light are filled with delicious, but lighter, holiday ideas this time of year.

Moderation in all things, even moderation:  Choose one or two events  – maybe Thanksgiving dinner and your neighborhood potluck – where you eat whatever you want, guilt-free. It will make it easier to limit your eating the rest of the season. The rest of the time, strive for moderation. If you do overeat at a party, don’t feel guilty or, worse, let it spiral into weeks of over-indulging. Shake it off, spend an extra 30 minutes at the gym, eat a salad for lunch, and then go about your holidays – hopefully, without any extra pounds in tow.



Healthy Living: Healthy Lunches


It’s that time of year again, summer is ending and school is just around the corner. Parents prepare their children for the start of the school year by purchasing new school uniforms, new school supplies, and helping to finish all the school summer projects. What parents may fail to adequately prepare is healthy school lunches. As you prepare your child for the school year, do not neglect their nutrition. A healthy mind stems from a healthy body and a healthy diet. 

A healthy diet includes all three nutrient classes: carbohydrates, proteins, and fats. All three nutrients make the body healthy and strong. A proper diet is essential in children, as they need these nutrients in order to grow strong, both physically and mentally. A carbohydrate is the body’s energy source. Good carbohydrates to include in your child’s lunch are: fruits, vegetables, whole grain bread products, and low-fat dairy products. Try to avoid empty, unhealthy carbohydrates, such as: chips, cookies, crackers, and sweets. Protein is important in normal growth and development. It helps children develop strong muscles. Good protein sources include: beans, nuts, turkey, ham, and peanut butter. Lastly, healthy fats are important in your child’s development. Healthy fats include: salad dressings, such as Italian dressing and low-fat Ranch dressing as a nice side to dip their carrots or celery in. 

Just because your child needs a healthy lunch, does not mean it needs to be boring. A few tips to encourage your child to eat their healthy lunch include:

  1. Include a low-fat dip, such as peanut butter or low-fat ranch with the vegetables (carrots, celery) so that your kids enjoy the taste more.
  2. Instead of a sweet dessert, include a low-fat yogurt, Jell-O, or fruit choice, as these are sweet and healthy substitutes.
  3. Instead of including regular potato chips, use baked chips or pretzels as a healthier alternative.
  4. When preparing sandwiches, use whole-grain bread instead of white bread. Go easy on the mayonnaise.
  5. As for drinks, include low-fat milk or water frequently. Use juice or soda sparingly. These are full of sugar and empty calories.           


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The products mentioned in “Share, the Brookshire’s Blog” are sold by Brookshire Grocery Company, DBA Brookshire’s . Some products may be mentioned as part of a relationship between its manufacturer and Brookshire’s.

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