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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!

Healthy Living: Routine

As a diabetic, it is important to have a routine. With a routine you will begin eat, take your medication, and exercise about the same time everyday. Eating and taking your medication about the same time everyday will help prevent you from skipping a meal or forgetting to take your medication. Find a good time of the day to eat, exercise, and take your medication.

Shop the Sale: Keeping Hydrated

It is important to stay hydrated especially in this hot weather! If your son is heading out to football practice then make sure he has a drink to keep him hydrated. Dasani water, Gatorade Thirst Quenchers, and Propel Fitness Waters are all on sale at Brookshire’s. Pick up your child’s favorite drink to keep them hydrated in the hot sun.

Healthy Living: Vacations hinder weight loss goals?

With summer in full swing, vacations are the topic of the day! Have you ever considered that your vacation plans can hinder your weight loss goals? “I deserve to cheat a little” are famous last words.

When planning your summer vacation, keep your fitness and eating habits in mind. If you’re not planning on exercising, remember to keep your portion sizes in moderation. You may also consider the type of vacation that you are going to take. Hiking, camping, water sports, walking, climbing and adventure vacations all give you the opportunity to stay on the move while providing a fun trip for your family.

Remember that you don’t need a gym to maintain your fitness routine for a week or two. Basic exercises like pushups, sit-ups done in sets of 50 (or as many as you can do up to 50) will not only help to maintain your level of cardio, but your resistance training as well.  The current fitness program you are on, and/or your fitness goals will determine the types of exercises you can do. If you are looking to lean your figure, exercises like lunges and squats will get your heart rate up and burn more calories. If you are trying to build muscle, pull-ups and push-ups can be done in many different variations based on the muscle groups you are working out. Get out there and do something physical on your summer vacation!

Healthy Living: Potato Salad or Macaroni Salad?

You may wonder which one would be better for me, potato salad or macaroni salad? Go for the potato salad. It has 358 calories, 21 grams fat and 28 grams carbohydrate for a 1-cup serving, where a cup of macaroni salad has 550 calories, 48 grams fat and 29 grams carbohydrates.

Family Matters: Weight Gain in Pregnancy

For most women, a gain of 25 to 35 pounds is normal. If women gain a lot more than that during pregnancy, they may experience more discomforts, including pelvic pressure, back pain and leg swelling. They are also at risk for more serious conditions, including gestational diabetes. Doctors rarely advise dieting to lose weight during pregnancy, but they do believe that moderate, healthy eating is a wise option.

Healthy Living: Trends and Workout Regimens

Even with the summer heat in full swing, it is important to continue our healthy living trends and good workout regimens.  Staying hydrated is one of the most important things that you can do to not only help in your weight loss goals, but keep your body healthy.

As a volunteer fire fighter, I visit Texas A&M once a year to attend Fire fighting school. This last summer of classes, my class in particular, lost 25% of its students in the first 4 hours due to poor hydration.  Heat stroke and heat exhaustion can affect you even if you are not working out and are potentially life threatening conditions.

Drink plenty of water especially if you know that you will be working outside in the hot sun and especially if you are planning on doing intense cardio. Even coming out of the gym, the heat can still cause you to fall ill. A good investment for the summer might even be a small portable cooler that you can carry around in your car. This will allow you to carry water and your favorite sports drinks, to help maintain electrolyte balance, wherever you go. You should also avoid working out during the peak heat hours of the day. Try to get your workout in either first thing in the morning, or later in the evening.

Following the simple tips above you should be able to avoid dehydration. Here are some basic symptoms of dehydration in children and adults, if you start to experience these symptoms; treatment is usually as simple as rehydration. In children however treatment will vary based on the cause of dehydration, so it is important to always consult your pediatrician:

• thirst
• less-frequent urination
• dry skin
• fatigue
• light-headedness
• dizziness
• confusion
• dry mouth and mucous membranes
• increased heart rate and breathing

In children, additional symptoms may include:

• dry mouth and tongue
• no tears when crying
• no wet diapers for more than 3 hours
• sunken abdomen, eyes or cheeks
• high fever
• listlessness
• irritability
• skin that does not flatten when pinched and released

Remember these simple tips to prevent dehydration:

• Drink plenty of fluids, especially when working or playing in the sun.
• Make sure you are taking in more fluid than you are losing.
• Try to schedule physical outdoor activities for the cooler parts of the day.
• Drink appropriate sports drinks to help maintain electrolyte balance.
• For infants and young children, solutions like Pedialyte will help maintain electrolyte balance during illness or heat exposure. Do not try to make fluid and salt solutions at home for children

Be safe in the summer heat and remember hydrate, hydrate, hydrate! 

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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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