Boneless, Skinless, Chicken Breast… a healthy protein option that can get boring week after week.
Thinking of adding more greens to your vegetable diet? Brussels sprouts often have a bad reputation, but did you know that they offer a range of health benefits and can reduce the risk of many health conditions?
Have you heard the term “mindfulness” before? Ever wondered what this might mean or how you might practice mindfulness?
At my house, we are a chips and dips crew. I always have salsa in the refrigerator and chips in the pantry.
Do you ever find yourself slouched down in your chair, legs crossed and not remembering the last time you got up from your desk?
The New Year is approaching which means New Year resolutions are at the forefront of many people’s minds.
After some investigation, I purchased a fitness tracker that also monitored my sleep. Sleep tracking was at the top of my list when searching for a wearable device.
These No-Bake Raw Brownie Bites are quick, easy, and exclusively sweetened with fruit!
Is it just me or did summer fly by in the blink of an eye? Now that fall is here, it is time for Pumpkin Spice Lattes, over-sized sweaters, and football. Just as important, it is time to get back into a routine.
Looking for a yummy grab-and-go breakfast? I am all about convenience in the morning so I love that these egg muffin cups can be made in advance.
Research suggests that taking a vacation is actually good for your health. Did you know that most American workers aren’t taking any vacation time?
I have joined an early morning boot camp and was looking for a quick grab and go breakfast that I could eat on the way…
Try this healthier option for dinner. It takes a vegetarian spin on a casserole-style dish that is full of vegetables and flavor.
Are you looking for a way to spice up your chicken?
Breakfast literally means to ‘break the fast’ between dinner and the meal once a person wakes up.
Do you dread going to the grocery store, or wish the vegetables you had on hand would last for just a few more days? Make the most of those cumbersome grocery runs by stocking up and storing your food appropriately to keep them fresher longer.
I had a friend share this simple, healthy recipe with me a few weeks ago. I am always asking her for new recipes.
Salmon might be one of my favorite dinners. The best part is there are so many ways to create and cook a variety of salmon recipes.
Between busy schedules and daily activities, dinner plans sometimes get lost in the shuffle.
Are you on email inbox overload? Email is a very useful tool for communication when used appropriately, but it can also be overwhelming because of the volume of emails received.
Year after year we set ourselves up for failure as we create outlandish and unattainable New Year’s resolutions. However, it is important for us to remember that New Year’s is a time to reflect on our past year’s behavior and how we can make positive lifestyle changes in the year to come.
Carbonated soft drinks are the most consumed beverage in the United States with the average American drinking as much as 44.7 gallons each year.
Thanksgiving is officially over and the holiday season is in full swing! It’s the most wonderful time of the year, but it’s also the time of year when we tend to overindulge.
I just spent the last two weekends working on home improvement projects… scraping ceilings, painting, and deep cleaning.
From time to time, I can’t help but define my life as a “mess”. With everything that goes on in our lives – from work, kids, school, anxiety, relationships, personal perceptions, etc. – it’s hard not to.
Are you looking for a quick, easy, equipment-free workout you can do in the comfort of your own living room?
Are you in a lunch-packing slump and need new ideas? Try this Curry Chicken Salad.
Do you ever think back to the activities you participated in as a child? Playing outside for hours on end, using your imagination in everything you did, or creating an art masterpiece?
The sun’s rays make us feel great, and they can also give us that gorgeous tan we all love. But, will our love for the sun come back to haunt us?
Warm summer temperatures are around the corner. Eating on the lighter side can be easy and yummy.
Birds singing, flowers blooming, and lots of sunshine means spring is finally here! Spring is my absolute favorite time of year and with the days warming up and getting longer, I can’t wait to ditch the sofa and sweats and get outside. What better way to enjoy the changes happening around us than to immerse ourselves in them.
Many times when I ask a group of people, ‘What is the best exercise for you?’ the response is ‘walking’.
If the mere idea of trying to lose weight fills you with dread, think of this number: 100.
Round and orange they grin and glow, unmistakable signs of fall. But, pumpkins don’t shine only as jack-o’-lanterns.
Talk about a positive perk: By cultivating a spirit of gratitude, you actually end up with more to be thankful for.
Tailgating is synonymous with fans, fun and food—lots and lots of food. Much of the time, those tailgate feasts don’t feature the most healthful fare. But even in the midst of all the fun, good nutrition doesn’t have to go out the window.
Are you looking for activities to teach children and students healthy behaviors and get them moving?
Oh, the joys of summer – pool parties, cookouts, lake days and vacations! As summer continues and we plan activities to enjoy the outdoors, we must keep sun safety in mind.
Summer is here and vacations are something to look forward to. Vacation, or even a stay-cation, is the perfect way to de-stress, unwind, relax, and sometimes indulge.
Each June, Men’s Health Week begins on Father’s Day. The purpose of this week is to raise awareness and promote healthy living in men of all ages. Women might neglect their health because they are busy making sure everyone else in the household is healthy, but according to the Centers for Disease Control, men are 24 percent less likely than women to have visited a doctor within the past year.
Ok. I know I promised to talk about a Paleo lunch recipe next, but I have been obsessed with trying out Paleo baked goods lately.
Experts say nutrition is the key to a healthy lifestyle. It can lower the risk of disease and improve your overall health. Yes, this is VERY true. But, do you ever get bogged down with the complexities of nutrition?
Some days I feel so overwhelmed I think my brain might catch on fire. I know you have felt the same way. It happens on those days when you have way too much going on and you find yourself mentally juggling all the things you must do, should do, and want to do.
A few months ago I started looking around for places to buy natural, organic, “Paleo” approved foods and beauty products. It isn’t always easy to find products locally or all in one place.
What is the best excuse that you have ever come up with? Think about it. Was it for missing work, bailing on a fitness class, justifying your fast food habit, or getting out of that blind date your Aunt Betty set you up on?
One of my very favorite quotes is by the great Milton Berle. He said, “Laughter is an instant vacation.” The first time I came across it I was floored by the simple truth of it.
You are sitting in a dimly lit room with no windows. The chair you are sitting in was comfortable for approximately 5 minutes. You know this because you have checked the clock on the wall so many times that the shape imprints on whatever you look at next. You can’t remember what the guy next to you just said. Well, let’s be honest… you weren’t really paying attention.
This past weekend I took my niece and nephew to an Easter egg hunt in a neighborhood park. It was a great event and very organized. All the children hunted eggs with other kids in their age group. My niece is 2 years old, so she was in the 0-3 age group.
Mark Twain once said, “Twenty years from now you will be more disappointed in the things you didn’t do than by the things you did do.”
The plank, as described by American College of Sports Medicine, is an isometric core strength exercise, also, known as a front hold, hover or abdominal bridge. The most common is the front plank, held in the push-up position with the body’s weight on forearms, elbows and toes.
Do your picky eaters turn up their noses at everything from A (apricots) to Z (zucchini)? If so, here are some homespun strategies for transforming young fruit and veggie haters into more adventurous (and healthier) food lovers.
My mom laughingly told me to stop reading books the other day. You see, I have been interested in health, fitness and nutrition since I was a teenager (not quite Neolithic times, but a long time ago). So, I am always coming up with new or old info to test out on the family.
If you’re a woman, perhaps one of the most important things you need to know about heart disease is this: You don’t need gray hair to get it—or die from it.
“Unexpected kindness is the most powerful, least costly, and most underrated agent of human change.” –Bob Kerrey
Did you know San Angelo is participating in the HEB Community Challenge? It is a four month challenge that encourages cities across the state of Texas to commit to healthy living.
Super Bowl XLIX is just around the corner and it will be full of football, commercials, entertainment, and CALORIES! Yes, calories… Some say this ‘holiday’ is second behind Thanksgiving Day for the most calories consumed.
Did you know San Angelo is participating in the HEB Community Challenge? It is a four month challenge that encourages cities across the state of Texas to commit to healthy living.
Americans love snacking. On any given day, 90 percent of us nibble between meals. That’s not necessarily a bad thing.
It’s a New Year and everyone is looking for some quick ways to get a “New You,” honestly easier than you think.
Calling all schools, businesses, organizations, community members, and leaders: This is the third year HEB has offered the HEB Community Challenge and the second year San Angelo will participate.
The Christmas season is such a joyous time, except when it’s not. We say to one another, “Peace on Earth and Good Tidings to All,” yet for many this time of year is the most hectic and emotionally unsettling.
22 hours per day. 150 times a day.
Those are two statistics about cell phone usage.
Slumbering. Snoozing. Sawing logs. No matter what it’s called, a good night’s sleep never becomes tiresome.
I was at a luncheon last week and Christmas décor was in full effect… 10 days BEFORE Thanksgiving! Don’t get me wrong, the holidays are my favorite time of year, but it seems like people are skipping right over Thanksgiving and moving straight to Christmas.
My favorite thing to do when I travel is check out the local markets. I believe this is a great way to experience and truly get a taste of the culture and environment of the area I am visiting.
In this fast-paced world, we are full of life-busyness. It is time to find that work-life balance and find ways to work smarter, not harder.
Looking for Fall superfoods? Here are three fall favorites you should add to your grocery list.
Someone you care about is facing cancer, and you want—very much—to support your friend. But you don’t know what to say or do. You’re hardly alone with how you feel.
No, it’s not hype: Apples really can help keep doctors away. That’s because they’re packed with powerful plant chemicals and other substances that fight disease.
Every fall I go through an extensive shoe search for closed toe shoes. I like to think I have special feet – let’s just say one of my nicknames has always been ‘toes’. I have a narrow foot but my toes add some length so shoes are very hard for me to find. Not only do I want a shoe that fits properly, but I do not buy shoes that do not have any support.
As we work through the health care insurance maze, some of us are entering a world which has been expanding without us. There are terms and conditions and even though we WANT health insurance and NEED health insurance we are uncertain what each term may mean and how it applies to our situation.
You probably already know this equation: Too much LDL (the bad cholesterol) + not enough HDL (the good cholesterol) + high triglycerides (another blood fat) = potential trouble for your heart.
Texans have a fiercely independent nature, and we still try to hold on to a little bit of the old Wild West! Not to mention, we love cowboys. AND, no one can visit Texas without eating some great food.
Are you looking for health and wellness events happening in San Angelo? Look no further… We have added a new feature to the website, an Events page!
Did you know that 90% of adults and children do not eat the recommended amount of fruits and veggies each day? WOW! What are we eating… burgers, burritos and bon bons?
When I was in my twenties, I discovered a love for hiking. I was living in Austin, TX at the time. It is in the Texas hill country and outdoor activities are plentiful. I would hike along the Barton Creek Greenbelt every day after work and venture out to try new trails on the weekends.
What’s the must-have piece of gear for every exerciser? A water bottle.
Do you know your numbers… the ones that count the most? We all have numbers floating around our minds like birthdays, deadlines for work, miles we walked this week, how much money is in the bank, the price of that really cool purse you saw a few days ago or the scores from your favorite sports team.
Maybe this question has been on your mind: Can my mental state affect my physical health?
Food plays a role in every aspect of our lives. Celebrations, holidays and social gatherings always involve food! Not to mention, we use food to express and suppress our emotions.
Taking it easy is one of the best parts about a vacation. But while the rest and scenery may do you some good, the same can’t always be said of the food—especially when you’re driving to your destination. Think empty-calorie, gas station munchies.
According to Wikipedia, the term “Hat Trick” originally came from the sport of cricket. It was first used in 1858 in to describe the bowler H.H. Stephenson’s feat of taking three wickets with three consecutive deliveries.
Summer should be a stress-free time full of food, friends and fun. “Kids Eat-FREE!” can help. Summer meals are FREE to kids and teens 18 and under.
What comes to mind when you think about July 4th? Most of us probably think of lazy summer days with lots of picnics and fireworks! With all the excitement, it can be easy to overlook what exactly the celebration is about!
Prior to birthing the two loves of my life, I actually wore yoga pants to work out. Now I just wear them. However, in my twenties and prior to becoming a mom, I was all about the cardio workout.
Have you heard the tag line “sitting is killing you” or, “sitting is the new smoking”? Research shows too much sitting contributes to obesity, heart disease and diabetes, not to mention an achy back! Even worse, the studies show doing some physical activity each day does not offset the detrimental effects of too much sitting.
Ah, those lazy, hazy days of summer. Think vacations. Think school breaks. It seems like a good time for the entire family to just chill and not do any heavy mental lifting.
What dad doesn’t like a snack full of nuts and chocolate? Let’s find a way to combine some of dad’s favorite ingredients to create an energy-dense snack that is portable for all of our ‘on-the-go’ dads!
For some of us, nothing feels as good as basking in the warm sun. But keep this in mind:
If you bask more than just a little, you’re exposing yourself to some big health risks.
Whether it is taking a family walk after dinner or walking a few laps up and down the hall at the office, everyone could move a little more throughout the day.
Just because you run, or consider yourself a runner, doesn’t guarantee you will always be at your ideal weight or even in top fitness shape. In fact, I know lots of “a little on the heavy side” runners who are barely in what would qualify as peak shape. I have to admit, I have been that person off and on during my years of running, racing and just plain exercising regularly.
What do you think is the main goal of your favorite restaurant?
They may be a small mom & pop restaurant or a huge chain. They all probably started because someone loved cooking and developing new recipes. BUT, they still have something in common… they want your money!
We don’t have to train like an athlete to include physical activity in our daily routines. Whether it’s the Couch to 5K or an exercise routine before you get in the shower, we must find ways to move more throughout the day.
When it comes to stroke, remembering the acronym FAST can be life-saving.
ARM drift downward
TIME is important
Mother’s Day is a time to show love and appreciation for our moms. Keep this recipe in mind to serve up a tasty treat for breakfast for your special mom.
There are pictures of the kids. There are my clothes. There is my bathroom. It’s a big bathroom.
Last time you were eating on the run or ordering a meal at a restaurant, were you eating on a plate or a platter? Portion sizes have grown drastically over the past 20 years, leading to increases in waistlines.
How often do you look at the list of ingredients on the foods you buy? Geez… what do all those gigantic multi-syllable words mean? Is that granola bar really as healthy as you think it is? Are you really choosing low sodium and low sugar foods? Or are those ingredients hiding behind an unfamiliar-sounding name?
My group of friends these days mostly consists of those I have either trained with or raced against; and Shirl Koenig is my most trusted source of inspiration among those peers. Even though he is hardly in my “age group” he is always the one to watch out for.
When you hear “I want to get fit,” or “I exercise 3 times a week,” it is a common assumption that these people are exercising from the neck down.
What about our brains?
I remember doing backbends over and over when I was a kid. Lean back, arms over head and just fall backwards to land perfectly on my hands. Never even a flicker of a thought about not making it or my arms giving in and landing on my head! I was super flexible and had not an ounce of fear in me. Those were the days…
March has many health & wellness observances including nutrition awareness, but if you are like me, you think of March Madness every year when this month rolls around. It’s the NCAA Men’s Basketball Tournament and it guarantees madness, upsets and surprises.
“Enjoy the taste of eating right” is the slogan this March for National Nutrition Month. Research suggests taste tops nutrition as the main reason why one food is purchased over another. This month, let’s focus on making informed food choices and developing healthy eating habits.
As a health coach and personal trainer, I am always talking to people and answering questions about what to eat and what not to eat! I always try to emphasize “Moderation not Deprivation.” I stress this because we all know what happens when we try to totally restrict something that we are REALLY craving.
As a member of the Health & Wellness team at Shannon Medical Center, I spend a good deal of time out in our local community teaching about prevention and talking about wellness. And, it never fails— as soon as I mention preventive screenings I hear moans and groans coming from the audience. They know what is coming. They are dreading the big “C” word.
Do you approach situations with a Debbie Downer or Sally Sunshine demeanor? Your mindset has a cause and effect hold on your perceptions and actions. Find out how you handle situations and learn some tips to turn your attitude around.
With heart health on our minds, let’s have a glass of red wine and try a new snack. Make this fresh, healthy snack to enjoy along with your heart healthy glass of wine because red wine has its benefits in moderation.
Are you looking to strengthen your immune system and boost your energy for free? Laughter is a great medicine for the mind and body to relieve stress, pain and conflict.
What do these three things have in common? They all involve you lacing up your shoes and enjoying time with others outdoors.
February is known for two things: heart health and love. So let’s love our hearts and combine the two for a decadent treat… dark chocolate! It’s time to have a heart-healthy diet without trashing the chocolate stash. A heart-healthy diet is your first defense to prevent heart disease.
Heart disease is a friend to no one. It does not discriminate between gender, race or even age and continues to claim the lives of more American women than cancer or any other illness.
Happy hour, weekend dinner, Sunday brunch… it’s not your friend’s fault you ordered the double bacon cheeseburger, but they did and man, it looked delicious.
There are many things we learn as kids that help us remember certain concepts: ROYGBV, Never Eat Sour Watermelon, even the song “Fifty Nifty United States”… My sixth grade teacher would be so proud that I can still sing that song!
Maybe this Japanese proverb will get your attention: “eight parts of a full stomach sustain the man; the other two sustain the doctor”. burp.
Lofty or little, any goal is worth setting and achieving. Let us help you turn into a determined goal-crusher so you can jump into January & the rest of the year feeling positive & refreshed.
Have you ever asked someone for something and they gave you an excuse that doesn’t really hold water?
Working in Health and Wellness, we often hear many excuses about why people cannot make healthy changes. The number one excuse seems to be: “I don’t have time!”
Health and Wellness would like to wish you a very Happy New Year.
Ready to bring in the New Year without the extra calories? Try this punch with one of the three variations that will save you a few calories and taste just as good!
Wishing you and your families a very Merry Christmas and a Happy and Healthy New Year!
Blueberries and Chocolate… the antioxidant powerhouses. Put them together in a delicious brownie and you’ve got twice as many reasons to eat them. Try these brownies for your next holiday party and everyone will be asking for the recipe.
What does wellness mean to you?
Wellness is more than just eating right and exercising regularly. Wellness includes the whole self and can include a list of healthy behaviors that lead to living well.
No small potatoes with this soup recipe, folks! The chill is upon us and nothing warms the body and soul more than a steaming bowl of thick homeade potato soup.
It’s not unusual to decide you want to lose some weight before going on vacation. In fact, an impending vacation is one of the top reasons people give for starting diet and exercise regimens. Of course you want to look fantastic on your trip, but hopefully you want to look just as good on the way home.
This holiday season, let’s be thankful for good health and great food as we share healthy options with family and friends. Here is a version of sweet potatoes that has a lighter coating sauce that brings out the flavor of the sweet potatoes and saves a few calories.
It is that time of year again… are visions of sugarplums dancing in your head, too? With all the holiday parties looming in the near future, you may feel like it will be impossible to eat healthy during the holiday season. But, it can be accomplished.
Carrot Cake is a classic dessert that echoes the scents and flavors of the holiday season, but just because it has carrots does not mean it is automatically a healthy choice. Here’s a recipe you can feel good about.
Do you hear the term “wellness” where you work? Is there a wellness plan or program run by someone you think is just a little too enthusiastic? Do they ask, or even require you to take some sort of health assessment?
It’s that time of year… Thanksgiving is around the corner. Holiday eats and treats can come with many tasty temptations. Be on the lookout for holiday recipes and tips that let you partake in the festivities without all the extra calories. Everyone needs a little spice during the holidays, so let’s start with some Pumpkin Spiced Biscuits.
Every year around Halloween I go through a moral dilemma. It’s not a battle between my Christian faith and the fact that Halloween began as a pagan holiday (already worked through that one). It’s not about whether or not I am going to let my kids pick out their costumes. It’s not even deciding which fall festival, trunk or treat, or costume party I’m going to have to pass on this year.
Surely you’ve seen the Monty Python sketch where the guy says “nudge-nudge, wink-wink, say no more, say no more”. So what does that have to do with health and wellness?
Every October, we remind women of the importance of receiving and scheduling a mammogram. We talk so much about the screenings, because they are extremely important in the detection and prevention of breast cancer.
Work, school, kids, homework, finances, family, friends, or just stress about all your stress – you are stressed. Stress is almost impossible to avoid in this crazy, busy world in which we live.
If that is the case, it is important to determine ways to handle stress that will maintain productivity, effectiveness, and your personal life.
Hello, my name is September and I am a self tracker!
Socrates once said, “The unexamined life is not worth living.” Therefore, I wear a Jawbone Up Band to track and examine all my daily health habits. I mean really, do I need all this information?
Every day you decide what to eat, but you might not understand why you eat.
For instance, do you eat only when you’re truly hungry or do you sometimes nosh because you’re bored or sad or because a tempting TV ad sent you to the fridge?
The answer to those questions can be important—especially if you’re trying to lose or maintain weight.
How many of us are suffering from low back pain (LBP) for which the cause and cure are unknown? Well, from 1975 to 2010, I was one of you. You know what I’m talking about; that constant nagging ache or even worse, that shooting pain that radiates down your leg when you sneeze or move suddenly.
The good professor was taught that in today’s society, for most people, food is not a means of nutrition. Food is a sign of ethnicity, food is a sign of success, food is a shoulder to cry on, food is art, food is a social event, food is a badge of personality, food is a party or a parade. Food is everything but a commodity consumed to prevent starvation.
Medical Radiology Technologist at Shannon Medical Center, Luis Rodriguez, has worked hard to change his health habits over the past three years.
In 2010, Luis was chosen to participate in the Naturally Slim program due to his profile— waistline, high cholesterol and high triglycerides.
Since I was a teenager, I had this quest to master the art of meditation and yoga. As a typical female that worries way too much about way too many things, the thought of quieting my mind through meditation and practicing yoga held great appeal.
The second annual Healthy at H-E-B Community Challenge begins on September 1st and ends November 1st. This eight-week competition challenges cities, towns, and communities across the state to compete to see which can demonstrate the greatest commitment to healthy living.
What’s the most important lifestyle change you can make to become a healthier you?
A change you will commit to. A change you enjoy. A change that will last a lifetime!
1. It will raise your Wellness IQ.
2. We live here, we work here. We understand the challenges.
3. Reading our blog burns calories.
4. You’ll receive weekly updates to encourage you and keep you on track.
5. You’ll feel more confident.
In a medium bowl, mix together yogurt and cream cheese (use a blender for smoother results). Stir in tomatoes, olives,oregano, parsley and pepper, to taste.Spread on whole grain crackers, use as a dip or spread on bread instead of mayo for a flavorfulsandwich or burger