share. The Brookshire's Blog

Healthy Living: Light Sandwich

When you think of sandwiches and salads you tend to think they are the healthier choice on a menu, but sandwiches and salads can quickly turn into a nutrition nightmare.

When making a sandwich at home, pick bread with a high NuVal score, such as whole wheat breads and thin bread. Then pick up either lite mayonnaise, mustard or both. Spread about a teaspoon of mayonnaise or mustard over a slice of bread. Place one slice of cheese and meat onto your bread, the cheese and meat should be about an ounce each.

Last, but not least load your sandwich with vegetables, like onions, tomatoes, lettuce and pickles. Avoid stuffing your sandwich with meat and cheese; stuff it with fresh vegetables with a little lite spread of your choice.

Healthy Living: February is American Heart Month

February is American Hearth month and that means it’s a good moment to think about a disease that kills more than 600,000 Americans each year. Heart disease is the leading killer amongst both men and women.

But there are lots you can do to stay heart healthy. According to the CDC, making these healthy lifestyle choices can help:

  • Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
  • Select fat-free, 1percent fat, and low-fat dairy products.
  • Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
  • Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.
  • Cut back on beverages and foods with added sugars.
  • Select and purchase foods lower in salt/sodium.
  • If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and two drinks per day if you’re a man.
  • Keep an eye on your portion sizes.

It’s also important to know the signs of an impending heart attack, because they can start slowly and symptoms may seem mild. According to the National Heart, Lung and Blood Institute, these are the signs that may mean a heart attack is in progress.

  • Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness, or pain.
  • Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
  • Shortness of breath. May occur with or without chest discomfort.
  • Other signs may include breaking out in a cold sweat, nausea, or lightheadedness.

February is American Heart Month, heart disease has probably already touched you or someone you know. Make it your mission to fight heart disease and stop the No.1 killer in America. Go RED for someone you love.

Healthy Living: Don’t get discouraged!

By now, I’m sure those of you who made your ‘New Year’s Resolutions’ are either really regretting the decision, or struggling with the routine, or have given up already.  While I know there are a handful of people that feel great and are sticking with their goals, this is for those of you who may be feeling like you set your sites a bit too high.

Consider this; animals, in the cool of winter, tend to pack on more weight to help keep them fueled and warm through the winter.  The hibernating bear is probably the best example of this that pops into everyone’s mind.  I only make that point to make this one; a friend of mine (who is a body builder) and I were talking healthy living and he made a point about ‘New Year’s Resolutions’ and the time of year.

“Most people are spinning their wheels,” he stated.  “Your body, like a bears, naturally stores weight this time of year.   As weather warms up, your body changes modes.”

While this makes absolute common sense, it is a fact that you wouldn’t even consider unless someone actually mentioned it to you.  If you are exercising and not seeing results; even with a good balanced diet and exercise; don’t be so quick to get discouraged.  A good exercise routine with at least 30 minutes of Cardio a day might not be yielding the results you want based on your bodies’ attempt to continue to store fat. Try increasing you Cardio workouts and really focus on your diet!  Fruits, veggies, and lean proteins!  The summer sun is fast approaching and if you want to look your best; stay strong with your resolutions and try to improve your workout every time you are in the gym.  Walk a little further, jog a little longer, lift a little more!  

Competing with yourself is an excellent way to gauge your own improvement and help keep yourself motivated.

Healthy Living: Fiber

Eating foods that are high in fiber not only keep your intestinal track healthy but it also lowers your risk of diabetes and heart disease.

Fiber is an important element in a weight loss regiments because fiber helps you feel full longer. Fiber cannot be broken down by human enzymes but soluble fiber can be broken down by bacteria in your intestine.

Some foods that are high in fiber are fruits, vegetables, beans, oats, barley, and whole grains. Next time you want something fruity, skip the fruit juices and go for the actual fruit. When you drink fruit and vegetable juices, you are losing fiber that you would get from the actual fruit or vegetable.

Healthy Living: It’s a New Year!

It’s a New Year!  I know what you’re thinking… The holidays are over; what will the scale read!  DON’T PANICK! We are all there with you and I have a solution that will help you to return to “pre-holiday” weight.  All that hard work we’ve done the past year to preserve won’t be lossed and you will have a ‘healthy living’ lifestyle!

As far as your exercise routine goes, I know it’s tough, but think of it this way—the New Year is here and you can have a fresh start on achieving this years resolution.  One that will blow last year’s out of the water I’m sure… and you’ll need to get conditioned for your new regimen. Even a simple exercise routine to help you maintain your current stamina level is a good thing. 

Make it a point to take 10-15 minutes before your shower everyday to do some simple core exercises such as crunches, some lower body exercises such as squats or lunges, and some upper body exercises like pushups or pull-ups. These simple exercises don’t require any exercise equipment and, as such, are easy to squeeze into even the busiest schedule. Work them into the evenings or first thing in the morning! Below is a list of ‘Fat Buster’ exercises that you can use to make a more effective use of your time if you aren’t good at compiling exercise routines:

Guys –

Pushups:  6 sets of 10 – start with 10 Wide grip pushups, then 10 with your hands shoulder width apart, then 10 with your hands close together. Repeat these sets a second time to get the full 60 reps and try to take as little time in between each exercise as possible.

Core : 50 Crunches – while this might not be a major set of core, it will at least help you maintain your current core strength. You can modify this section to best fit your workout needs if you have other core exercises that work better for you.

Legs: 25 Squats followed by 25 lunges.  Again, try to do these all back to back and if you need a break; take only as much as you need. 

Gals –

Pushups:  3 sets of 10 – start with 10 Wide grip pushups, then 10 with your hands shoulder width apart, then 10 with your hands close together. Remember gals, these exercises are  designed to help shape your upper body and while that’s not a concern for most women, this will help to burn unwanted fat and get your heart rate up. You can do these sets with your knees on the ground in the half pushup position.

Core : 50 Crunches – while this might not be a major set of core, it will at least help you maintain your current core strength, you can modify this section to best fit your workout needs if you have other core exercises that work better for you.

Legs: 25 Squats followed by 25 lunges. Again, try to do these all back to back and if you need a break; take only as much as you need. 

As I mentioned before, this quick exercise set is designed to help you get your heart rate up and help your body maintain and possibly build strength.  If this routine looks incredibly difficult, take your time and do what you can.  Remember to aid this workout program by avoiding bad eating habits.  If you want to snack, pick the fruits, veggies, and proteins!

Healthy Living: Weight Gain

We all know that weight gain does not just happen over night; it may feel like it does but logically it does not. You may wonder how this 5 pounds or 20 pounds just appeared. Well think back to what has changed in your life. Has your job prevented you from doing your daily workout? Has the weather made it impossible to do your afternoon walk? Have you been running the kids to soccer and cheer practice and have not had time to cook, so you have just been going through the drive though? Well whatever it is try to fix it.

A lot of it has to do with time. Try to make time to prepare a simple yet healthy dinner. In the morning may be the perfect time to get a little exercise in with a morning walk. Just like the way the weight gain came over a period of time, it will be lost in the same manner. It may take a few weeks to see results but keep trying! 

Healthy Living: Think Pink

October is Breast Cancer Awareness month, early detection is the best protection. Join in with Brookshire’s in the fight against breast cancer. Treasure your chest by following 3 simple steps in early detection.

Step 1: Mammograms- yearly mammograms are recommended starting at age 40 and continuing for as long as a woman is in good health.

Step 2: Clinical Breast Exam- Clinical breast exams by your doctor or nurse should be part of a periodic health exam about every three years for women in their 20’s and 30’s and every year for women 40 and older.

Step 3: Breast Self Awareness- Women should know how their breast normally feel and report any breast change promptly to their doctor or nurse. Breast self-exam is an option for women starting in their 20’s. 

YOU ARE THE CURE by making sure you and your loved ones do these 3 things:

1. Monthly self exam – age 20+

2. Annual Mammogram- age 40+

3. Annual clinical exam- age 40+

    ( Every 3 years- age 20-39) 

So THINK PINK, and help us with the fight against breast cancer. Remember, TOGETHER WE ARE THERE.  

Healthy Living: NuVal

Do you utilize the NuVal scoring system at your Brookshire’s grocery store when shopping for your family’s groceries?  Well if you are not, it is an easy way to pick a nutritious product for your family. Using the NuVal scoring system can cut down on your shopping time by just glancing at the score versus reading all the different food labels. If you’re having trouble locating the score it is on the price tag in a blue hexagon.  

The scores range from 1 to 100, 100 being the most nutritious and 1 being the least nutritious. 

If you have not used this scoring system plan a day when you will have   a lot of time to look around at different scores. Look at the product that you normally buy and compare its score to other products in that category. If you normally buy Kashi Strawberry Fields, which scores an 11, you may want to check out Kashi 7 Whole Grain Flakes, which scores a 29. 

Healthy Living: Watching your portions during the holidays

The Holiday season is just around the corner! Seems like just yesterday we all made those ‘New Year’ resolutions to cut back on soda, eat healthier, and get to the gym! If you’re like me and have been struggling with life getting in the way of your workout routine, the holidays will just make it worse. So watch your portions. Most holiday meals contain healthy sets of foods and even if you’re not cooking, you can still eat well!

If you’re cooking, try your best to give your family and friends good health choices along with the foods you love! Ham, Turkey, Green beans, whole wheat rolls, corn, carrots, potatoes and many other health types of food can cover your table making a great, health meal! Do some research on healthy meal combinations and alternatives to traditional Holiday meals!

If you’re not cooking, remember this simple rule: Protein, Vegetable and Carbs.  Usually you have your choice to make your own plate around the holidays, so try to get you’re helping of veggies, meats and breads. This doesn’t mean that you can eat all you want either. By limiting your intake and stopping after one plate of food you can keep from gaining unnecessary weight. Try your best to only give yourself ONE desert per meal. Again, if your family is like mine we have about forty-thousand deserts per meal. By limiting your sugar intake you will also help to keep those pounds off!

Healthy Living: The Changing of the Seasons

As the temperature starts to cool, we start thinking of all the great things that come with the changing of the seasons.  Something that might not pop into your head with these other great things is Cold and Flu season. 

Here are some healthy living “Do’s and Don’ts” to help you stay healthy during this year’s cold and flu season:

Don’t: If you sneeze, do not sneeze into your hands, and if you do, wash and or disinfect them.  I remember as a child my mother telling me to cover my mouth when I cough or sneeze, and I am not telling my little one the same. A healthy living trend as of late actually suggests sneezing into the elbow to help prevent the spread of germs when you touch surfaces that others might touch as well.

Another Common sense factor to staying healthy is avoiding touching surfaces and or sharing things like drinks with someone who may or may not be sick. By watching out for the common signs and onsets of a cold or the flu, you can see where and when to sanitize and disinfect.

Do: WASH YOUR HANDS. This is especially important if you think you have come in contact with any flu or cold bacteria. Washing your hands in Warm water for 10-15 seconds will help prevent the spread of bacteria and increase your chances at staying healthy.

You can always carry around disinfectant hand sanitizer for yourself or your children as a fast alternative to washing your hands, or if the option is not readily available!

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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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