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Healthy Living: Eating Healthier!

“I’m going to start eating healthier…”  How many times have you said that?  I know I have many, many times and usually that means a day or two of cutting back on soft drinks and eating “healthy” snack bars between meals.  Today as I was eating my favorite “health” bar I decided to look at the nutritional information.  As I read the numbers I stopped eating.  While more nutritious than the well known candy bars on the market, I don’t know that I would classify most “health” bars on the market as healthy.  There is a healthier choice…..FRESH FRUIT! 

This is a great time of the year to make a commitment to eating more fruit.  This season’s domestic fruit harvest has begun to hit our stores including many choices from local growers – peaches, nectarines, cantaloupes, watermelons and my personal favorite – blueberries.  We are fortunate that some of the best blueberries available are grown right here in our area.  Blueberries are sweet, refreshing and VERY nutritious.  One cup of blueberries has only 84 calories and is packed with age fighting antioxidants.  So the next time you have a craving for a snack, reach for a handful of blueberries!  Your body will thank you!

Healthy Living: Parmesan Zucchini

Instead of using bread crumbs to bread your favorite vegetable or meat, have you tried crushed cereal? If you pick a high fiber cereal to use instead of bread crumbs it enhances the nutritional value of the meal. You can either place the cereal in a food processor to make into crumbs or do it the old fashion way – crush them yourself.

Take a zip top bag and place the cereal of choice in that bag. You can either crush it with your hands or roll a rolling pin over the cereal of few times and voila you have cereal crumbs.

Parmesan Zucchini
Serves: 6
Prep time: 10 minutes
Cook time: 15 minutes

2 zucchini
1 egg
1/2 cup crushed cereal
1/4 cup parmesan cheese, shredded
1 tsp oregano

Preheat oven to 350°F. Slice the zucchini into 1/2-inch round pieces. In a small bowl, add egg. In a shallow bowl, combine crush cereal, cheese and oregano.  Dip zucchini in egg bowl and then cereal crumb bowl. Place cereal covered zucchini on baking sheet. Bake for 15 minutes.

Nutritional Information:  Calories per Serving: 55, Fat: 2g (Saturated Fat 1g), Cholesterol: 35mg, Sodium: 111mg, Carbohydrates: 6g, Fiber: 2g, Protein: 4g.

© 2010, Brookshire Grocery Co.  Nutrient counts are rounded to the nearest whole number.  All dietary and lifestyle changes should be supervised by a physician

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…

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Healthy Living: Peanut Butter Cookies

When you can not eat gluten, I bet it is hard to find a cookie without flour. Peanut butter cookies can be easily made without flour. Here is a recipe for a peanut butter chocolate chip cookie that requires no flour.

Peanut Butter and Chocolate Chip Cookies
Serves: 24

1/2 cup brown sugar
1/2 cup sugar
1 cup peanut butter, smooth or chunky
1 egg, lightly beaten
1 tsp baking soda
1/4 cup peanuts
1/4 cup chocolate chips

Preheat oven to 350°F. Beat sugars, peanut butter, egg, and baking soda. Once smooth add in peanuts and chocolate chips. Make dough into balls and place on cookie sheet. With a fork flatten the ball of cookie dough. Bake for 10 minutes.

Nutritional Information:
Calories per Serving: 111, Fat: 7g (Saturated Fat 2g), Cholesterol: 8mg, Sodium: 106mg, Carbohydrates: 11g, Fiber: 1g, Protein: 4g.

© 2010, Brookshire Grocery Co.  Nutrient counts are rounded to the nearest whole number.  All dietary and lifestyle changes should be supervised by a physician

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!

Healthy Living : Glycemic index

Have you heard of Glycemic index? It is an index of how carbohydrates affect your blood glucose level. The index is based off of pure glucose rating as 100. If a product has a high glycemic index, a score closer to 100, then it has a larger effect on your blood glucose level. A low index food, a number closer to 0, has a small effect on your blood glucose level. Of course glucose has a high GI and so does bake potato and white bread. Foods that have a low GI are peanuts, most fruits, and vegetables.

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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!

Shop the Sale: Salad

If you love salads, then this is your week at Brookshire’s. This week at Brookshire’s many ingredients to make a delicious salad are on sale. To start off a salad you need some kind of leaves, right? Well Fresh Express Salads are on sale. Then you can put in chopped cherry tomatoes, chopped pieces of apple, chopped green bell pepper and cucumber in that salad. At Brookshire’s, green bell pepper, cucumber, Royal Gala apples, and vine cluster cherry tomatoes are on sale. Stop by Brookshire’s to get all these ingredients for a delicious salad.

Healthy Living: Dill Carrots

Food Club frozen vegetables are always great to have stored in your freezer. They are easy to just pull out and steam. Here is a recipe that incorporates Food Club frozen carrots and dill.

Dill Carrots
Serves: 5
Prep time: 10 minutes
Cook time: 20 minutes

1 bag (16 ounces) Food Club frozen carrots
1 Tbs butter
1 Tbs dill
1/2 Tbs lemon pepper
2 Tbs cilantro, chopped

Steam carrots until tender. In a microwave safe bowl, microwave butter for 30 seconds or until butter is melted. Once butter is melted add dill and lemon pepper. Pour butter mixture over carrots. Sprinkle cilantro over carrots.

Nutritional Information:
Calories per Serving: 61, Fat: 3g (Saturated Fat 2g), Cholesterol: 6mg, Sodium: 81mg, Carbohydrates: 10g, Fiber: 3g, Protein: 1g.

© 2010, Brookshire Grocery Co.  Nutrient counts are rounded to the nearest whole number.  All dietary and lifestyle changes should be supervised by a physician.

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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.

Product Talk

Each Monday we feature a new or interesting product.

Healthy Living

Tips on maintaining a healthy lifestyle, every Tuesday.

Shop the Sale

On Wednesdays, get a tip or idea on using an item in the circular.

Family Matters

Ideas for the whole family come to you every Thursday.

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