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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! 



Healthy Living: Sports Safety Blog


As a new year is quickly approaching, not only are kids getting ready to head back to school and get back into their daily routines. The new school year means the beginning of sports season. The sport that everyone looks forward to is football season, every Friday night under the roar of cheering fans and bright stadium lights two teams go head to head to battle it out on the field.

Through the hard hits, tackles and the yards of running to cross the end zone line to have the ref throw both arms up in the air saying touchdown, comes the risk of injuries. 

No one wants to be watching from the sidelines, so here are some quick tips to keep your All Star on the field.

1. Have each child a physical for any possible risk factors

2. Be sure each play has properly fitted safety equipment

3. Make sure all athletes have proper nutrition and hydration

4. But the most important thing is to have fun

With these quick tips you won’t have to miss out on Friday night lights. So go out and support your hometown team.



Healthy Living: Every Little Bit Helps!


If you are having trouble losing weight you may need to get up and move. One of the biggest reasons people do not have a healthy lifestyle is time; no one seems to have time to cook dinner or workout.  If you do not have 30 to 60 consecutive minutes to work out in a day, you can always break it up. You can walk for 10 minutes at your break time or 20 minutes at lunch.  If you walk for 10 minutes three times a day you already have 30 minutes of working out. Every little bit helps! When you start to be more aware of physical activity, you may be able to find 30 consecutive minutes a day to work out.



Product Talk: Greek Yogurt


One of the newest craze in food right now is Greek yogurt. Greek yogurt is creamier and richer than regular yogurt. Compared to other yogurts, Greek yogurt has a higher amount of protein while having a lower amount of carbohydrates and fat.

When buying Greek yogurt the wisest choice, if you’re watching your weight, is get the plain yogurt, with no flavor, and add your own fruit or even honey.  But if you like a little flavor added to your yogurt you can buy that too. Dannon Greek yogurt actually has fruit at the bottom of its container and it makes a great morning snack.



Healthy Living: Weight Changes


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 thru? 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: Pool Safety


The lazy days of summer mean hours spent by the pool.  Don’t forget your designated “watcher”.  If there is not a lifeguard on duty where you will be swimming, be sure to designate one adult to watch the kids.  It is very important that the designated person not have any distractions. 

Drowning can happen in seconds!  It’s also a good idea to be trained in CPR.  During the time that it takes paramedics to arrive, your training could save someone’s life.



Inside the Store: NuVal


The NuVal system is going great in our stores. We invite everyone to look at our shelf labels and discover a whole new way to shop for nutrition. The NuVal system is a nutritional scoring system that puts all of the nutritional information and ingredients of an item into a complicated formula and produces a score from 1 to 100. The higher the score the more nutritional value the item has.

I was really surprised at some of the scores from the items I eat on a regular basis.

The great thing about the NuVal system is that it will help you make better buying decisions. You do not have to give up what you eat, but the NuVal system lets you see the best item in the category . I still buy some of the lower scoring items that I really like, but I try to mix in some with higher scores. 

Look at the chips: score on cheetos puffs is 6 while Cape Cod potato chips are 31. You can still eat chips; NuVal just lets you choose the right one for you. 

Blue Diamond almonds will make a great nutritional snack while scoring 81.  Everyone is hunting for a way to snack in a healthier way. Soft drinks score from 1 on regular to 15 on some of the diets drinks. 

Brownies are one of my favorite treats. You can choose from the frosted brownies at a score of 1 to the Walnut brownies with a score of 24. 

When choosing the right rice, some of the rice scores around 8 while brown rice scores 82.  It’s all up to you and what you prefer. 

These are just some of the examples that really stood out. We encourage you to stop by your favorite Brookshire store and really get involved in our NuVal system. Let your family and friends know about your new discovery. We can all enjoy a more nutritional way to shop and eat healthier.

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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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