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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

Pool SafetyThe 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.

Healthy Living: Your Diet is important!

In my last blog, I talked about the importance of a well rounded fitness routine as part of your healthy lifestyle.  While, in my opinion, it is one of the most important aspects of weight loss and or a healthy lifestyle, so is your diet. “If you are working out 3 to 5 times a week and still not getting the results that you want, why not focus on something that you do 3 to 5 times a day?!”, as my work colleague and fellow ‘healthy living’ advocate said to me in a conversation we had earlier this week; “ If you are working out, but still not losing the weight like you want to, it’s all in what you’re eating”.

Regardless of what YOUR metabolism is, you can still take steps to eat healthier. Eating healthy is not always easy in today’s world, but you can control your portion sizes, or eat the healthy alternatives almost every fast food joint there is has on their menus. The food industry trend has been to move towards providing healthier foods, so take advantage of what is available. Even if “I” have a pretty decent metabolism, I still can’t go out and eat whatever I want.  I am no nutritionist, but eating healthy is common sense.  Stay away as much as you can from fried foods, try baking or even grilling as a healthier alternative. Watch out for foods and or snacks that are full of sugar.

Try eating more fruits and vegetables or even nuts as snacks, as opposed to crackers or cookies.  By eating healthier snacks, you are also fueling your body better and avoiding extra calories (especially if you’re in a weight loss battle) that your body doesn’t need as well as helping boost your metabolism! You can even consult your physician on the right type of diet for you.  Consult your local dietitian or nutritionist for more healthy tips that may better fit your dietary needs!

Healthy Living: Exercise Routine!

Last Tuesday we talked about some simple ways to lose weight for summer, and one of the most important parts of weight loss is your exercise routine.

Your exercise routine or “workout plan” will greatly depend on what your weight loss/health goals are. If you are looking to lose weight and tone your body you will need to add a cardio workout as well as resistance training to your workout. If you are trying to build muscle, you will cut back on the cardio and spend more time in the weight room. It is always a good idea to consult a professional about your own specific workout program before you begin, but here are a few basic pointers.

If you want to lose weight and reshape your body, you will need to incorporate two things into your workout plan; cardio and resistance training. If you don’t incorporate resistance training into your workout and you are shaped like a pear for example, you will only be shaped like a smaller pear when you lose weight. You have to tone and reshape muscle as well. You should do both for at least thirty minutes a day, but if you have to; work up to that. Your cardio exercise can consist of a few different things and they all vary in intensity and results. Keep this goal in mind when embarking on a workout plan. Work towards IMPROVED PERFORMANCE.  Everybody has to start somewhere and every time you workout, you should be striving to outdo yourself.

Jogging/Running is one of the best ways to lose weight; this type of exercise not only gets your heart rate up but helps to burn calories and fat. Other Cardio workouts include swimming, biking, even kickboxing. Whatever you choose, be sure to get at least 30 minutes a day and give yourself an off day to let your body recoup.

Resistance training will help to reshape your body and before you get started you should always consult a fitness professional about a good workout plan. Keep these things in mind when formulating your workout plan.  Lifting lighter weights at higher reps, for example 3 sets of 10, will burn fat and produce lean muscle. Lifting heavier weights at lower reps, like 2 sets of 8, will increase muscle mass and build strength. Always be sure when compiling a workout plan to keep your goals in mind and incorporate the parts of your body you want to reshape in your workout plan.

You might also want to go buy some new clothes…

Healthy Living: Healthier Lifestyle!

With summer right around the corner, a slimmer or more chiseled figure is on everyone’s mind.  Whether you want to lose weight or begin a much healthier lifestyle, it’s as easy as making a choice. You can choose to make excuses for yourself like why you can’t go to the gym or walking during your lunch break. Or you can start taking a few easy steps on the road towards a healthier body.

Step #1: Soft Drinks can make or break you, if you are a soft drink junky like me, try your best to cut your soft drink intake down to one a day. If you can, try to only drink one or two a week at dinner or on special occasions. If you really want to see fast weight loss results, cut them out completely

Step #2:  Drinking water is a great way to keep your body hydrated, even mild dehydration can drain your energy level and make you feel tired and groggy.  Water also makes up 60% of your body weight and almost every system in your body depends on it to function.  How much water you should drink a day depends on your age and current health. Do some research and find out how much water intake is good for you. Drinking lots of water is a definite weight loss tool!

Step #3: Get Out There! And no, I don’t mean take a cruise… Exercise, especially cardio vascular exercise is the most important aspect of any healthy lifestyle/weight loss regiment.  Again, how much exercise you do depends on your age and health, but thirty minutes a day of walking or jogging, playing sports or participating in a yoga class is a great way for you to achieve your weight loss goals. Always consult your physician before beginning a workout regiment and talk to a fitness professional about routines and what is best for you.

Step #4:  Eating right can is another critical factor to a healthy lifestyle. Does this mean you can’t eat the foods you want? Of course not!  Portion control however is important if you are trying to lose weight, as well as the types of foods you eat. A high protein diet is usually the diet of choice, because your body does not store excess protein. Try to cut back on your portion sizes at meals if you eat breakfast, lunch, dinner, and eat healthy snacks in between, fruits, vegetables, nuts and dairy products like yogurt will help to boost your metabolism and keep you from feeling so hungry by the time meal time rolls around. You can actually trick yourself into eating less of the big meals! Check out some of the healthy alternative recipes we have on the Brookshire’s web site!

Following these simple healthy living guidelines will put you on the road to looking and feeling better! Make eating right and exercising something you look forward to, change your mind about it and you can make it fun!

For Your Health: Frozen Yogurt

When the hot weather of summer rolls around what do you want? Ice cream! If you are worried about your waist line this summer but still want to enjoy that ice cold creamy ice cream, try frozen yogurt. Frozen yogurt still has that creamy taste while lower in fat and calories. Frozen yogurt comes in so many different varieties you hardly even know that it’s not actually ice cream. So this summer, pull up a chair by the pool and enjoy yourself a delicious bowl of frozen yogurt!

Family Matters: Kids Water Safety

Summer is swimming time and everyone’s excited. Don’t ever forget the most important rule: Nobody should ever swim alone. Whenever kids are in or near a pool or any water such as ponds, bathtubs, toilets or buckets, always assign one adult to watch them carefully. Pools should be gated (and locked when not in use). Water fun is a summertime favorite, but you have to be careful!

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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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