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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.

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Healthy Living: Add Fiber to Sweets

Are you a diabetic but still have a sweet tooth? Then try adding fiber to your cookies and muffins.  Fruit, nuts, and oatmeal would add fiber to your sweet treats!

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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: Buy a Gluten-Free Cookbook

Are you in a slump with dinner every night because you are eating the same gluten-free meal?  Being on a gluten-free diet is becoming more common as experts are learning more about the effects of gluten. With the increase incidence of a gluten-free lifestyle, there has been a raise in the amount of helpful resources available.

If your dinner every night is getting to be rather repetitive then you should look for a gluten-free cookbook. Gluten-free cookbooks are improving as the years progress to have a more delicious variety of foods. When you are cooking the meal you know exactly what you are putting in it; therefore there is no need to worry if your meal could contain gluten.


Healthy Living: Yellowfin Tuna with Pepper Garlic Crust

Yellowfin Tuna with Pepper Garlic CrustWhen we think about eating tuna, most of us think about tuna in a can.  While I have eaten plenty of tuna, I had never eaten a tuna filet until recently.  Tuna is very nutritional as a serving contains 179 calories, 1 gram of fat, zero carbs and 39 grams of protein.  A tuna fish sandwich has always been a staple around our house.

While dining out recently, I decided to be daring and try a seared tuna steak.  I’ve always eaten a lot of fish, but never had a tuna steak.  Wow!  It was light, healthy and delicious!  Since it was seared, it had the consistency of a tender steak rather than the flakiness of fish.  I liked it so much that I have prepared it at home several times over the past few weeks.  I found a great recipe at one of our recipe kiosks in our store.  These kiosks can be found in several of our stores and are a great resource for recipes.  Next time you want to cook a healthy meal try this easy and quick to prepare recipe:

Yellowfin Tuna with Pepper Garlic Crust
Servings:  4
Prep Time: 5 min.
Cook: 5 min.

Canola Oil
4 (8oz.) Tuna Steaks, 1 ½ inch thick
1/2  Tbs Salt
1/2 Tbs Crushed Black Peppercorns
1  Tbs Olive Oil
1 Clove Garlic, Peeled and Chopped

Brush steaks with olive oil.  Season with crushed black pepper and salt.
Heat oil in skillet over high heat; add garlic and brown.
Add tuna steaks and sear to desired doneness.  Cook 2 min. on each side for rare center; 3 to 5 min. on each side for medium center; 5 to 8 min. each side for well-done center.

Nutritional Information: Calories 278,Total Fat 6g, Saturated Fat 1g, Carbs 1g, Protein 53g

Healthy Living: Unexpected Gluten Containing Foods

The tricky part of being on a gluten-free diet is the foods that you would never expect to have gluten. By now you probably know to stay away for wheat bread, breaded vegetables and meat, and anything that has wheat in the ingredients list.

The simple part is to look at the ingredients list, see wheat, rye, or barley, put the product back and move on.  There are a few items you would not immediately know to avoid. For example, caramel coloring is sometimes made from barley, therefore, that is a new ingredient for you to search for on the ingredients list. Also, imitation bacon, nondairy creamer, and seasoning mixes also may contain gluten. Always be careful when looking at the ingredients list. Like I always say when in doubt call the manufacturer!

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: Fish!

Growing up in East Texas, I thought fried fish was one of the major food groups.  At least once a week we ate fried catfish, bass, crappie, and any other fish that we caught!  While fried fish is not the healthiest thing you can eat, baked or grilled fish is.  Fish is low in fat and an excellent source of Omega-3 fatty acids, vitamins and minerals.  With the NuVal nutritional scoring system in place in our stores, it is easy to identify and make healthy food choices.  When comparing the different meat items in our stores, it is quickly apparent that fish and seafood is the most healthy protein choice.  The ratings average is as follows:

  • Fish and Seafood      71
  • Poultry                       30
  • Beef                           30
  • Pork                           28

We have many fresh fish choices in our stores such as Tilapia, Catfish, Cod, Halibut, Tuna, Sea Bass and my personal favorite Salmon.  Salmon is easy to cook and very versatile.  Try my favorite recipe:

Pecan Roasted Salmon

4 Salmon Fillets
1 Tbs Dijon Mustard
1 Tbs Honey
2 Tbs Panko Bread Crumbs
2 Tbs Chopped Pecans
1 tsp  Parsley
Salt and Pepper to Taste (sea salt and coarse ground pepper)

Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.
Sprinkle salmon with salt and pepper. Place skin side down on baking sheet.
Combine mustard and honey, brush on top of salmon.
Mix breadcrumbs, nuts and parsley and sprinkle over salmon.
Bake 10-15 minutes or until flaky.


Healthy Living: Hot Dog vs. Hamburger

When you are at a picnic or cook-out, do you wonder if you should eat a hot dog or a hamburger? The burger wins by just a nudge. It has 304 calories, 12 grams fat and 21 grams carbohydrates. The hot dog has 308 calories, 19 grams fat and 24 grams of carbohydrates. These numbers include buns.

If you really want to come out ahead, though, go with a grilled chicken breast (no bun) for 142 calories, 3 grams fat and zero carbohydrates!

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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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