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Food Watch: Prepping for Natural Disasters


Prepping for Natural DisastersOn a venture to visit friends during what seemed to be a light rain, I came to find how unprepared you can be going into natural disasters. My drive was great until I reached the road before theirs. My phone made a resounding alarm that made me jump: “TORNADO WARNING IN THIS AREA. TAKE SHELTER NOW.” I looked toward the direction in which I’d be going, and I saw dark, swirling clouds starting to rotate around each other.

Once I arrived, everyone was on their phone trying to figure out what was going on. The wind picked up, and then it was silent. Next, quarter-sized hail showered down around the house, followed by a torrent of wind and rain. At that moment, we decided to run to the storm shelter. We went to the storm shelter twice that night – six of us along with the family dog – and the realization of how much we lacked set in.

It was a great opportunity to discuss the pros and cons of storm shelter use. However, since I work in grocery, I thought mostly of what foods could keep for extended periods of time to not only prepare for such an event, but to help keep you alive if you were trapped. Food should have a long shelf life with little to no cooking required, and it must meet the needs of all family members (including pets).

Canned meats and vegetables can keep a few years on average depending on the product. Highly acidic canned goods like fruit and juice store well for less time (12 to 18 months). Water can also last quite a long time.

Thankfully, Brookshire’s has a plethora of high-quality canned products that will help you stock up if need be. I really like their vegetable assortments, which are picked at the peak of freshness and come with a handy pop top. No can opener needed!

Also, consider how your food is stored. If you’re preparing for a natural disaster, make sure that your food and water are stored away from the outside door, away from the elements. Keep these items elevated and, if possible, in a storage area of their own.

You most likely won’t need to hide in your storm shelter for years at a time, but you never know when a natural disaster may hit. It’s best to prepare in advance, and that will be one less thing to worry about when the time comes.



Healthy Living: Easy Cure for What Ails You


Easy Cure for What Ails YouDid you know there’s an easy, natural and healthy way to ease congestion or a sore throat during this season of sickness?

You simply make a “tea” of one cup warm water, one tablespoon honey and some lemon to help chase away the chills, congestion and sore throat. You can add cinnamon, too, as cinnamon has anti-inflammatory, antioxidant, antiviral, antibacterial and antifungal properties that effectively prevent colds.

Honey has been shown to contain antioxidants, and it offers antibacterial and antimicrobial properties that help fight against the virus, bacteria and fungus to treat the cold and its underlying symptoms.

In addition, it will help boost the immune system, which lessens the severity of the cold and helps to prevent future colds.

It will also help soothe a sore throat naturally, and it relieves irritation.

You can also take a tablespoon full of straight honey when you feel a cough coming on to help fight that ailment as well.



Healthy Living: Flu Season


Flu SeasonThe dreaded flu season is upon us. I don’t know about you, but I don’t want to get sick.

The last time I got the flu, which was luckily about 7 years ago, I was unlucky enough to have it at the same time as both of my children. There is nothing worse than taking care of sick kids when you’re sick yourself.

Each year, over 200,000 Americans get sick with the flu, according to the Centers for Disease Control, but this season, I plan to stay healthy.

I got my flu shot, as did my sons. Shots are available at Brookshire’s Pharmacy locations and only take a minute. Plus, it didn’t hurt at all.

I am vigilant about washing my hands. Proper washing techniques are proven to help stop the spread of the flu virus. Use warm water and soap, and be sure to get each crevice between your fingers and everything, especially if you’ve been in a public place.

Speaking of public places, avoid going anywhere if you’re sick or suspect you’re coming down with something. Never go to work when you’re sick. Your co-workers will thank you for it.

Wipe down surfaces with a bleach wipe or other disinfectant wipe proven to kill germs on a regular basis, especially after you’ve been sick. Be vigilant about shared surfaces like office telephones or doorknobs.

Include a good amount of vitamin C in your diet to help you ward off illnesses.

Finally, see your doctor immediately if you suspect the flu. He can prescribe Tamiflu® or a similar drug to help lessen the effects of the disease.



Healthy Living: Back to School Breakfast Baked Oatmeal Cups


Back to School Breakfast Baked Oatmeal CupsBack to school breakfasts are wreaking havoc with my psyche this year.

I know breakfast is the most important meal of the day (and my personal favorite), and the PRESSURE to deliver a nutritious, delicious, easy and convenient back to school breakfast is mounting.

I haven’t stressed out about breakfast in the past, but this year, one of my kids will need to take his breakfast to school. For whatever reason, this is throwing a kink in my best-laid breakfast plans.

So, it’s back to the drawing board for his school breakfasts.

I was referred to this recipe on a blog called “Flex with Faith Fitness,” written by a super mom, teacher and fitness instructor committed to a healthy lifestyle. It fits all my requirements for a fabulous school morning breakfast: it’s healthy, easy and can be made ahead of time. It’s also delicious.

I can’t wait to try these!

Baked Oatmeal Cups

Ingredients:
coconut oil
2 large eggs, lightly beaten
1 tsp pure vanilla extract
2 large bananas (or 2 cups unsweetened applesauce)
1 Tbs raw honey
2 1/2 cups old-fashioned rolled oats
1 Tbs ground cinnamon
pinch of cloves
1 1/2 tsp baking powder
1 1/2 cups unsweetened almond milk
toppings of your choice (such as fresh berries, chunks of fresh fruit, nuts, pure maple syrup, chocolate chips, etc.)

Directions:
Preheat oven to 350° F. Coat muffin tin with coconut oil or nonstick cooking spray, or use paper liners. Paper liners tend to work best if you’re freezing these.

Combine eggs, vanilla, bananas and honey in a large bowl. Mash bananas and mix well. Set aside.

Combine oats, cinnamon, cloves and baking powder in a small bowl. Stir well and combine with banana mixture. Stir in almond milk and mix well.

Divide oatmeal evenly between prepared muffin cups, and add toppings of your choice.

Bake for 26 to 30 minutes or until golden-brown.

Serve immediately or freeze.

Makes 12

Nutritional Information: Calories Per Serving: 175, Fat: 4 g (1 g Saturated Fat), Cholesterol: 31 mg, Sodium: 35 mg, Carbohydrates: 30 g, Fiber: 4 g, Sugar: 5 g, Protein: 6 g.

View this recipe to print or add items to My Shopping List.



Dine In: Power-Packed Pasta


Power-Packed PastaMy sons are both running competitive cross country this year with their respective schools, and I couldn’t be more excited for the change in pace from the Saturday soccer games we’ve (gladly) attended for the past 10 years.

Their first meet is coming up, and we’re going to be prepared by carb-loading the night before, for energy, because it never seems like teenage boys have enough fuel to get them through the day, let alone an athletic event.

For the night before a race, a cross country runner should eat a meal high in carbs and moderate in fat and protein. They should also drink a lot of water, or “camel up” as the saying goes.

Since our meets are on Saturdays, Friday nights are the perfect time for a power-packed meal.

Power-Packed Pasta (i.e. Spaghetti and Meatballs)

Ingredients:
1 lb whole-grain spaghetti

Meatballs:
1 lb lean ground beef
2 Tbs whole milk
2 Tbs parmesan cheese, grated
2 Tbs panko breadcrumbs
1 Tbs parsley, chopped
1 Tbs dried oregano

Sauce:
1 white onion, diced
2 Tbs extra virgin olive oil
4 cloves garlic, minced
1 (48 oz) can tomato sauce
2 (14.5 oz) cans fire-roasted tomatoes, diced
1 (4 oz) can tomato paste
fresh parsley, oregano and basil, to taste
1 tsp crushed red pepper
1 tsp sea salt
1/2 tsp black pepper

Directions:
Start your sauce first. Heat olive oil over medium-high heat. When it starts to become fragrant and shimmers, sauté onions until translucent. Add garlic, and stir for 1 more minute. Add tomato sauce, diced tomatoes, tomato paste and all spices. Stir together. Bring to a boil, and then turn heat to medium-low to let simmer.

While your sauce is simmering, prepare the meatballs. Preheat oven to 400° F. In a small bowl, combine milk and breadcrumbs. In a large bowl, place ground beef, cheese and spices. Add in moistened breadcrumbs. Mix thoroughly. Shape into balls, about 2 inches in diameter. Bake at 400° F until cooked through, about 10 minutes. Add meatballs to sauce immediately.

Bring a large stock pot of water to a rolling boil. Add whole-grain spaghetti; cook until al dente, about 8 minutes. Drain well. Serve with sauce and meatballs, with a side salad and garlic bread.

Serves 6

Nutritional Information: Calories Per Serving: 524, Fat: 12 g (3 g Saturated Fat), Cholesterol: 123 mg, Sodium: 1616 mg, Carbohydrates: 69 g, Fiber: 7 g, Sugar: 17 g, Protein: 38 g.

View this recipe to print or add items to My Shopping List.



Product Talk: Blue Diamond Smokehouse Almonds


Blue Diamond Smokehouse AlmondsAs soon as I opened the bag, I was overcome by the deep, smoky aroma of Blue Diamond Smokehouse Almonds.

Blue Diamond clearly doesn’t mess around with their naming conventions, as “Smokehouse” is exactly the right scent – and flavor – of this delicious snack.

Sold in a handy bag that you can easily reseal, Smokehouse Almonds are a great back-to-school snack for kids, or handy for adults who need a midday pick-me-up.

Since 1910, Blue Diamond Growers have produced quality almonds from orchards in California.

Almonds are cholesterol-free, have three grams of fiber per serving, are rich in vitamin E, and provide six grams of protein per serving with only two grams of net carbs.

Lightly salted, Smokehouse Almonds are the perfect snack for on the go, at home or any time.



Healthy Living: Healthy Fats


Healthy FatsIf those two words don’t seem to go together to you, you’re not alone.

When I first heard of a “low carb, high fat” diet, I thought to myself, “That’s a heart attack waiting to happen.”

Then, I realized that you’re not eating your body weight in Cheetos and ice cream; you’re opting for HEALTHY fats and HEALTHY carbohydrates.

Healthy fats include things like olive oil, avocados and nut butters. Healthy fats are great for your skin and hair, and they keep you feeling full longer. They’re also good for your heart.

Monounsaturated fats, like the ones found in olive oil and avocados, raise HDL (good cholesterol) and lower LDL (bad cholesterol). Canola oil, olive oil, peanut oil, nuts, seeds and avocados are good sources of healthy fats. Salmon is another good source of healthy fats.

Healthy fats help your body absorb nutrients, and they help your food digest more effectively.

Don’t go overboard, though. Fat is fat. Read labels and pay attention to serving sizes! Remember that a serving size of almonds is an ounce, not a can.



Mi Blog Hispano: La Avena – Un Desayuno Nutritivo


La Avena – Un Desayuno NutritivoAl pasar los años nos damos cuenta que nuestros cuerpos necesitan menos azucares y más proteínas y comidas saludables.  Dejamos los cereales dulces y decidimos por algo más nutritivo como avena o oatmeal, como le dicen en inglés.

De chica nunca me gusto comer avena.  Mi mama la hacía y llegue a probarla, pero simplemente no me gustaba.  Me quede con la idea de que la avena no tenía sabor.

Hace poco vino a visitarme mi hermana con su familia y compre avena porque les gusta comerla.  Ya que se fueron, quedaron algunos paquetitos.  Una mañana andaba a la carrera y con hambre.  Vi aquellos paquetitos y decidí hacerme una avena por lo rápido que es, y ¿qué creen?  ¡Me encanto!  Me quede pensando cuanto tiempo dure sin comer esta deliciosa y simple comida.  Ahora la como casi todos los días por la mañana, y vieran lo bien que me siento.  Les ofrezco a mis hijas pero no les gusta, y me recuerdan a mí cuando era chica.  Les digo que no saben de lo que se pierden, y que un día les va a encantar.

La avena es una comida bastante simple y sencilla de preparar, y tiene unos beneficios tremendos.  Ayuda a adelgazar, ayuda al corazón, contiene fibra, disminuye los niveles de colesterol y azúcar en la sangre, y algunos estudios enseñan que hasta nos protege contra el cáncer.  Al conocer esto de la avena decidí hacer un cambio y desayunar avena entre semana.  Yo compro la avena instantánea (Instant Oatmeal) de marca Brookshire’s por que esta sabrosa, viene en diferentes sabores, también porque me sale más barata que las marcas populares.  Mi esposo también empezó a comerla más.  A él le encanta agregarle nueces y plátanos para darle un poco más de saborcito.

Les recomiendo comer más avena para ayudar a cuidar su salud.



Healthy Living: Garlic-Parmesan Roasted Broccoli


Garlic-Parmesan Roasted BroccoliI LOVE broccoli, but I get so tired of just steaming it and plopping it onto my plate.

Broccoli is super healthy. It’s rich in vitamin D, which helps keeps our metabolism in balance. It’s also rich in vitamins A and K.

Broccoli helps the body detox. We all want that unwanted sludge out of our bodies, don’t we? Broccoli helps move unwanted contaminants from our systems. It’s a great antioxidant with its concentrated vitamin C. Broccoli has the most vitamin C of any of the cruciferous vegetables. Broccoli also has concentrated lutein, zeaxanthin and beta-carotene, other powerful antioxidants.

If you steam or roast broccoli, the fiber provides a benefit against cholesterol. Using heat to start to break down the fibers helps your body use it more effectively than if you eat it raw.

It’s great for your heart as an anti-inflammatory and how it lowers cholesterol. It’s also good to support eye health and to help regenerate sun-damaged skin.

Garlic-Parmesan Roasted Broccoli

Ingredients:
24 oz (about 5 cups) broccoli florets
3 Tbs extra virgin olive oil
4 cloves garlic, minced
kosher salt and freshly ground black pepper, to taste
1/4 cup parmesan, grated
juice of 1 lemon

Directions:
Preheat oven to 425° F. Lightly grease a baking sheet with oil or coat with nonstick spray.

Spread broccoli florets in a single layer onto the prepared baking sheet. Toss with olive oil and garlic; season with salt and pepper, to taste. Sprinkle with parmesan and lemon juice, and serve immediately.

Serves 6

Nutritional Information: Calories Per Serving: 162, Fat: 11 g (4 g Saturated Fat), Cholesterol: 14 mg, Sodium: 213 mg, Carbohydrates: 9 g, Fiber: 3 g, Sugar: 2 g, Protein: 9 g.

View this recipe to print or add items to My Shopping List.



Healthy Living: Water


WaterI know I write about this frequently; it’s something I really struggle with.

I read today that the current recommendation for water intake is 80 ounces for an adult. I’ve also read studies which say to drink half your body weight in ounces. Either way, I bet that’s a lot more water than most Americans consume during the day, especially since nothing with caffeine or sugar counts as a “water” drink, no matter how hard I try to convince myself that unsweet tea equals water.

Basically, I have to trick myself into drinking more water.

I love the sparkling waters. They are calorie-free, sugar-free and fizzy, which I love. It reminds me of the years I lived in Europe, and any time you ordered water at a restaurant, they brought you the fizzy variety. It was probably also during that time period that I began to eschew ice. La Croix makes a variety of flavors, including lime, lemon, grapefruit and berry. Lime is my favorite.

Another trick is that every time I use the restroom, I have to chug 10 ounces after washing my hands. Sorry if that was too much information, but it works on getting the water down. I’m not likely to keep a bottle nearby to sip from, so chugging it works for me.

When I do keep a bottle of water handy, I try to flavor it with something. Chunks of watermelon, slices of cucumber or slices of strawberry are my favorite, but you could use any fruit or veggie you want.

I keep a 32-ounce bottle of water with cucumber in the refrigerator overnight, and my goal is to drink the whole thing before I leave for work in the morning. It’s so refreshing first thing in the morning, and it really helps to wake me up.

Another trick is to drink an equal amount of water for every caffeinated beverage you drink. This helps keep you hydrated.

So in theory, if I drink 32 ounces before work and another 16 ounces with my coffee (because I drink two cups of coffee), I’m more than halfway to my goal before lunch!



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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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