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Healthy tips for busy people. Get the skinny. Start feeling better.

Getting Your ZZZs

Getting Your ZZZs

by Holly Foreman - December 01, 2017

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.

Fall into Fitness

Fall into Fitness

by Holly Foreman - September 29, 2017

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.

Healthy Egg Muffin Cups

Healthy Egg Muffin Cups

by Starr Long - August 15, 2017

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.

Vacation Time!

Vacation Time!

by Starr Long - July 31, 2017

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?

Make the Most of Your Food

Make the Most of Your Food

by Starr Long - May 08, 2017

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.

Inbox Overload

Inbox Overload

by Holly Foreman - January 16, 2017

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.

New Year. New You.

New Year. New You.

by Starr Long - January 04, 2017

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.

Tips for the Holidays

Tips for the Holidays

by Sarah Tambunga - December 08, 2016

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.

Stretch it Out

Stretch it Out

by Holly Foreman - November 28, 2016

I just spent the last two weekends working on home improvement projects… scraping ceilings, painting, and deep cleaning.

Choose to be Thankful

Choose to be Thankful

by Starr Long - November 15, 2016

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.

Childhood Pastime

Childhood Pastime

by Holly Foreman - August 26, 2016

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?

Healthy Skin is In

Healthy Skin is In

by Starr Long - June 23, 2016

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?

Spring is in the Air

Spring is in the Air

by Health & Wellness Team - April 26, 2016

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.

Tasty Tailgating

Tasty Tailgating

by Health & Wellness Team - September 08, 2015

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.

Summer Safety

Summer Safety

by Health & Wellness Team - July 07, 2015

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.

Vacation Hangover

Vacation Hangover

by Holly Foreman - July 01, 2015

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.

Real men go to the doctor

Real men go to the doctor

by Health & Wellness Team - June 19, 2015

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.

A Sugary Secret

A Sugary Secret

by Holly Foreman - May 28, 2015

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?

A Presence of Mind

A Presence of Mind

by September Summers - May 19, 2015

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.

For the No Excuse Moms

For the No Excuse Moms

by Becca Brannan, RN - May 01, 2015

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?

Need a Good Belly Laugh?

Need a Good Belly Laugh?

by Becca Brannan, RN - April 20, 2015

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.

Walk It Out

Walk It Out

by Becca Brannan, RN - April 09, 2015

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.

What's in Your Easter Eggs?

What's in Your Easter Eggs?

by Holly Foreman - April 01, 2015

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.

Local Events

Local Events

by September Summers - March 20, 2015

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.”

Work Your Core

Work Your Core

by September Summers - March 17, 2015

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.

No, I Won't Eat It!

No, I Won't Eat It!

by Health & Wellness Team - March 04, 2015

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 Cavewoman Journey - Part One

My Cavewoman Journey - Part One

by Becca Brannan, RN - February 26, 2015

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.

The Female Heart

The Female Heart

by Health & Wellness Team - February 18, 2015

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.

#HEBCC Schools

#HEBCC Schools

by Holly Foreman - February 04, 2015

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.

Surviving the Super Bowl Spread

Surviving the Super Bowl Spread

by Holly Foreman - January 29, 2015

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.

#HEBCC Activities

#HEBCC Activities

by Holly Foreman - January 23, 2015

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.

Christmas Truce

Christmas Truce

by Crystal Conner - December 23, 2014

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.

Give Thanks

Give Thanks

by Holly Foreman - November 24, 2014

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.

It's Fresh. It's Here.

It's Fresh. It's Here.

by September Summers - November 20, 2014

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.

Work Smarter

Work Smarter

by Holly Foreman - November 12, 2014

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.

If the Shoe Fits

If the Shoe Fits

by Holly Foreman - October 15, 2014

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.

Health Insurance 101—What All Those Terms Really Mean

Health Insurance 101—What All Those Terms Really Mean

by Mary Cortez - October 06, 2014

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.

Cowboy Caviar

Cowboy Caviar

by Becca Brannan, RN - September 26, 2014

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.

More Matters

More Matters

by Becca Brannan, RN - September 08, 2014

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?

San Angelo's Hidden Jewel

San Angelo's Hidden Jewel

by Becca Brannan, RN - August 30, 2014

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.

Snapshot of Your Health

Snapshot of Your Health

by Becca Brannan, RN - August 05, 2014

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.

Choices on the Road

Choices on the Road

by Health & Wellness Team - July 17, 2014

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.

Hat Trick

Hat Trick

by Sam Allen - July 10, 2014

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.

No-Chop Potato Salad

No-Chop Potato Salad

by Becca Brannan, RN - July 03, 2014

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!

Strong is the New Skinny

Strong is the New Skinny

by Crystal Conner - July 02, 2014

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.

Come join the standing revolution!

Come join the standing revolution!

by Becca Brannan, RN - June 26, 2014

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.

Snacks for Dad

Snacks for Dad

by Health & Wellness Team - June 12, 2014

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!

Get Moving!

Get Moving!

by Holly Foreman - June 03, 2014

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.

Running: Not a Guaranteed Benefit

Running: Not a Guaranteed Benefit

by September Summers - May 28, 2014

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.

Just Ask!

Just Ask!

by Becca Brannan, RN - May 22, 2014

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!

WOW May: Get Fit for Your Life!

WOW May: Get Fit for Your Life!

by Health & Wellness Team - May 19, 2014

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.

Anatomy of the Ingredient List

Anatomy of the Ingredient List

by Becca Brannan, RN - April 24, 2014

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 Friend and Inspiration: Shirl Koenig

My Friend and Inspiration: Shirl Koenig

by September Summers - April 15, 2014

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.

Think About It

Think About It

by Holly Foreman - April 11, 2014

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?

Then and Now

Then and Now

by Becca Brannan, RN - April 02, 2014

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 Madness

March Madness

by Holly Foreman - March 26, 2014

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

Enjoy the Taste

by Holly Foreman - March 20, 2014

“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.

Skinny Shamrock Shake

Skinny Shamrock Shake

by Becca Brannan, RN - March 17, 2014

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.

The Dreaded “C” Word

The Dreaded “C” Word

by Becca Brannan, RN - March 11, 2014

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.

WOW March: Mindset Matters

WOW March: Mindset Matters

by Health & Wellness Team - March 03, 2014

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.

Pesto Goat Cheese Crostini

Pesto Goat Cheese Crostini

by September Summers - February 27, 2014

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.

Love Your Heart

Love Your Heart

by Holly Foreman - February 13, 2014

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.

It's Okay to be Childish

It's Okay to be Childish

by Holly Foreman - January 23, 2014

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!

No Excuses. No Problem.

No Excuses. No Problem.

by Health & Wellness Team - January 03, 2014

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!”

Healthy Balance, Healthier You

Healthy Balance, Healthier You

by Holly Foreman - December 10, 2013

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.

Keeping the Pounds Off on Vacation

Keeping the Pounds Off on Vacation

by Health & Wellness Team - December 03, 2013

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.

Honey-Glazed Sweet Potatoes

Honey-Glazed Sweet Potatoes

by Health & Wellness Team - November 26, 2013

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.

How to Survive the Holiday Party

How to Survive the Holiday Party

by Becca Brannan, RN - November 25, 2013

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.

Unfrosted Carrot Cake

Unfrosted Carrot Cake

by Health & Wellness Team - November 22, 2013

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.

Spiced Pumpkin Biscuits

Spiced Pumpkin Biscuits

by Health & Wellness Team - November 13, 2013

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.

Don’t Stash It, Trash It.

Don’t Stash It, Trash It.

by Crystal Conner - October 30, 2013

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.

Wink-Wink, nudge-nudge

Wink-Wink, nudge-nudge

by Sam Allen - October 25, 2013

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?

Self exams are important, too

Self exams are important, too

by Health & Wellness Team - October 23, 2013

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.

Good Stress, Bad Stress. Reassess- What is Stress?

Good Stress, Bad Stress. Reassess- What is Stress?

by Holly Foreman - October 16, 2013

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.

Is Technology Taking Over Your Fitness?

Is Technology Taking Over Your Fitness?

by September Summers - October 08, 2013

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?

Eating Triggers... How to Tame Temptations

Eating Triggers... How to Tame Temptations

by Health & Wellness Team - October 02, 2013

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.

Low Back Pain can be a real

Low Back Pain can be a real "Pain in the Butt"

by Garry Capers - September 24, 2013

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.

Hey Everybody - it’s Boxing Day!  Let’s Have Cake!

Hey Everybody - it’s Boxing Day! Let’s Have Cake!

by Sam Allen - September 19, 2013

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.

A 5K a Day, Keeps the Doctor Away

A 5K a Day, Keeps the Doctor Away

by Health & Wellness Team - September 17, 2013

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.

Zen vs. My Inner Rock Star

Zen vs. My Inner Rock Star

by Becca Brannan, RN - September 13, 2013

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.

Are You Up to the Challenge?

Are You Up to the Challenge?

by Health & Wellness Team - September 05, 2013

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.

Top Nine Point Five Reasons to Subscribe

Top Nine Point Five Reasons to Subscribe

by Crystal Conner - August 19, 2013

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.

Olive & Sun-Dried Tomato Spread

Olive & Sun-Dried Tomato Spread

by Health & Wellness Team - August 19, 2013

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