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Lifestyle Tips for a Healthy Heart

Adopting a healthy lifestyle will make you feel better now and can help you avoid heart problems in the future.  Try these tips to get you started on a heart-healthy way of life:

Mealtime:

  • Enjoy more plant-based foods with each meal –even breakfast.  For example, vegetables are a great partner for egg dishes such as scrambled eggs and frittatas.  Opt for egg whites most often or combine one whole egg with the whites.  Add sliced fruit on top of cereals and aim for whole grains like oatmeal, bran, quinoa, and whole wheat breads and other starches.
  • Avoid added sugars, saturated fat, trans fat and sodium in process foods and sugary beverages.  Instead find brands that are low in each category.  Better yet, prepare meals at home so you can control the amount of fat, sugar and salt that’s in your dish.  You’ll probably save money too!
  • Be mindful of portions.  Often we eat more than the recommended serving size which can lead to unwanted calories.  Read packages to determine appropriate portion sizes.
  • Snack!  Snacks are an important part of a healthy meal plan.  They help to prevent overeating at meals by ensuring you don’t ever get “too hungry.”  Choose healthy snacks like fresh or dried fruit, raw vegetables with hummus or low-fat dip, yogurt, almonds, whole-grain granola bars or whole-grain crackers with low-fat cheese.
  • Get at least 7 hours of sleep each night.  Studies show that getting less than 6 hours of sleep per night is a risk factor for heart disease.  Avoid caffeine, nicotine and alcohol close to bed time, as well as spicy foods, as this can interrupt with sleep.
  • Exercise a total of 30 minutes per day.  You can add this into your daily routine by walking for short bursts throughout the day, taking the stairs, or adding a bit of exercise at home while you watch TV on commercial breaks.  Be creative and make it work for your lifestyle.
  • Quit smoking.  Smoking harms not only your heart, but every organ in your body.  If you’d like help, visit one of our in-store dietitians or pharmacists for advice on products that can help you quit.

 

 

This information was brought to you by Oldways

OLDWAYS NUTRITION EXCHANGE: RESOURCES FOR SPREADING THE WORD ABOUT DELICIOUS AND HEALTHY EATING

 


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A How To Guide for New Year’s Resolutions

 5 Realistic Resolutions for 2015

1. Focus on Nutrition

The desire to quickly shed unwanted pounds can sometimes bring on some “not-so-healthy” behaviors this time of year.  Fad diets, unsafe diet supplements, and deprivation are just a few methods people try for a “quick fix.”  The reality is there is no magic bullet when it comes to weight loss.  Focus on adopting reasonable and healthy habits that you can easily incorporate into your lifestyle.  Make it a goal to:

  • Include a fruit or vegetable in every meal and snack.
  • Cut back on high-calorie, sugary beverages.  When weight loss is your goal, every calorie counts!
  • Swap out refined (white) grains for whole-grain products like whole-grain bread, pasta, cereal, brown rice, and quinoa
  • Choose lean meats, fish and poultry as well as non-meat protein sources like tofu, beans and nuts.

2. Don’t Forget to Eat

It’s true what they say, six small meals spaced throughout the day can help guide you to a healthier weight.  Skipping meals can run you off track and lead to overeating.  Aim to eat within one half hour of waking and every 2-3 hours thereafter.

3. Enjoy Family Meals

Eating dinner together is a great way to encourage the whole family to get involved in adopting healthier habits.  Make a set time for a meal and get everyone involved. Consider not only cooking together, but also getting others involved in meal planning, setting the table and even choosing a topic for dinner conversation. Dinner will go from being a meal to being a not-to-be-missed event.

4. Get Fit Together

Make exercise a group event, whether it’s with family, friends or even a team or support group. Try new exercise classes, a new walking or biking route, or even swap your favorite fitness DVDs with friends.  When it’s done together, it feels less like work and more like fun!

5. Reduce Screen Time

Spend less time in front of the TV and computer.  Did you know that the average American spends up to 5 hours a day in front of the TV and/or computer?  Swap half that time for a healthier activity such as going for a walk with a friend, taking a yoga class, preparing a healthy meal, or even relaxing with a good book.


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31 Days of Wellness

 

Don’t let December feel like a lost cause for health and wellness! Follow this “31 Day Challenge of simple, healthy choices and keep on track to meet your healthy lifestyle goals.

  1. Replace at least one caloric beverage (soda, juice, wine, etc.) with water.
  2. Add one serving (1 cup raw or ½ cup cooked) of vegetables to dinner.
  3. Start your day with a positive affirmation (for example, “I love myself for exactly who I am,” ).
  4. Turn off all electronics at least 1hr before bed.
  5. Take at least 5 minutes to quietly reflect on your day.
  6. Add a 15 minute walk after dinner to your regular physical activity.
  7. Eat a piece of fruit paired with 2 tablespoons of nuts for your mid-afternoon snack.
  8. Cook a big batch of veggie-packed stew on Sunday and enjoy for lunch throughout the week.
  9. Before reaching for food, ask yourself if you’re really hungry. If the answer is no, nourish what is actually feeling empty instead (e.g. read a book if you’re bored, take a bubble bath if stressed).
  10. Schedule that doctor’s visit, dentist appointment, blood work, etc., you’ve been putting off!
  11. Craving something sweet? Try a square or two of dark chocolate.  Remember to practice portion control and stick to a one or two square portion!
  12. Sit down to meals without distractions (phones, TVs, laptops, books, etc.)
  13. Get at least 7 hours of sleep each night.
  14. Cook a batch of plain oats to reheat for the week — sweetened with fruit, cinnamon and vanilla.
  15. Set an alarm to get up and move, even just to stretch, once every hour.
  16. Give your salt shaker the cold shoulder today. Try herbs and lemon juice for flavor instead!
  17. Swap in one whole grain (whole-wheat bread or pasta, wild rice, quinoa) for a “white” or refined grain today (white bread, white rice, regular pasta).
  18. Instead of using butter, try olive or canola oil for cooking.
  19. If the stress is building (or not!), find at least one extra excuse to laugh.
  20. Use ShopRite’s new nutrition shelf tag program to help you make nutritious choices while you shop.
  21. Making a sandwich? Try a thin smear of avocado instead of mayo or cheese.
  22. Forget about sizes: choose something to wear that flatters you and makes you feel great!
  23. Hug someone you care about.
  24. Instead of focusing on the food, direct your energy to the people with whom you’re celebrating.
  25. Wait at least 10 minutes before going for seconds at a party or the holiday meal.
  26. Go a little overboard yesterday? Get right back on track today by starting with a healthy breakfast.
  27. Spend the day walking around town to take advantage of holiday sales.
  28. Write down all the negative thoughts you have in one day, then replace them with positive ones.
  29. Clear out the house of leftover holiday treats by sharing them with coworkers.
  30. Make a plan for your New Year’s celebration: what will tempt you? How will you respond?
  31. Make your SMART (specific, measurable, attainable, realistic, time-bound) goals for January!

Bonus challenge: build on each day throughout the month rather than viewing the daily goals in isolation. For example, on Day One replace one caloric beverage with water, then on Day Two add in a serving of vegetables and replace another caloric beverage with water.

Above all else, remember that no matter what you celebrate, December is the perfect time to take a moment to appreciate all of the people and opportunities in your life that mean the world to you. Enjoy and have a Happy and a Healthy New Year!

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ShopRite from Home of Sicklerville

9_7_SRFH_Pickup-Delivery

Delivery available to the following areas:

Location Zip Code
Bridgeport 08014
Gibbstown           08027
Glassboro         08028
Hammonton               08037
Mantula         08051
Mickleton           08056
Mount Royal           08061
Mullica Hill             08062
National Park         08063
Paulsboro       08066
Pedricktown            08067
Penns Grove         08069
Pennsville         08070
Pitman           08071
Richwood     08074
Salem          08079
Sewell      08080
Sicklerville         08081
Swedesboro 08085
Thorofare 08086
Waterford Works 08089
Wenonah 08090
Westville 08093
Williamstown 08094
Woodbury 08096
Woodbury Heights 08097
Woodstown 08098
Egg Harbor City 08215
Bridgeton 08302
Clayton 08312
Elmer 08318
Franklinville 08322
Malaga 08328
Mays Landing 08330
Millville 08332
Monroeville 08343
Newfield 08344
Vineland 08360

ShopRite from Home of Galloway

SRFH_Pickup-Delivery

Pick up and Delivery available from the ShopRite of Absecon. 
ShopRite of Absecon delivers to the following areas:

Click Here to place an order now

Delivery Area Zip Code
ABSECON , NJ 08201
BRIGANTINE , NJ 08203
GALLOWAY, NJ 08205
EGG HARBOR CITY , NJ 08215
LINWOOD , NJ 08221
NORTHFIELD , NJ 08225
PLEASANTVILLE , NJ 08232
EGG HARBOR TOWNSHIP , NJ 08234
POMONA , NJ 08240
PORT REPUBLIC , NJ 08241
SOMERS POINT , NJ 08244
MAYS LANDING , NJ 08330
ATLANTIC CITY , NJ 08401
MARGATE CITY , NJ 08402
VENTNOR CITY , NJ 08406

ShopRite from Home of Absecon

SRFH_Pickup-Delivery

Pick up and Delivery available from the ShopRite of Absecon. 
ShopRite of Absecon delivers to the following areas:

Click Here to place an order now

Delivery Area Zip Code
ABSECON , NJ 08201
BRIGANTINE , NJ 08203
GALLOWAY, NJ 08205
EGG HARBOR CITY , NJ 08215
LINWOOD , NJ 08221
NORTHFIELD , NJ 08225
PLEASANTVILLE , NJ 08232
EGG HARBOR TOWNSHIP , NJ 08234
POMONA , NJ 08240
PORT REPUBLIC , NJ 08241
SOMERS POINT , NJ 08244
MAYS LANDING , NJ 08330
ATLANTIC CITY , NJ 08401
MARGATE CITY , NJ 08402
VENTNOR CITY , NJ 08406

ShopRite from Home of Gibbstown

 

9_7_SRFH_Pickup-Delivery

Delivery and Pickup Available from the ShopRite of Shelton.  The ShopRite of Sicklerville delivers to the following areas:

Zip Code Location
08014 BRIDGEPORT , NJ
08302 BRIDGETON , NJ
08312 CLAYTON , NJ
08215 EGG HARBOR CITY , NJ
08318 ELMER , NJ
08322 FRANKLINVILLE , NJ
08027 GIBBSTOWN , NJ
08028 GLASSBORO , NJ
08328 MALAGA , NJ
08051 MANTUA , NJ
08330 MAYS LANDING , NJ
08056 MICKLETON , NJ
08332 MILLVILLE , NJ
08343 MONROEVILLE , NJ
08061 MOUNT ROYAL , NJ
08062 MULLICA HILL , NJ
08063 NATIONAL PARK , NJ
08344 NEWFIELD , NJ
08066 PAULSBORO , NJ
08067 PEDRICKTOWN , NJ
08069 PENNS GROVE , NJ
08070 PENNSVILLE , NJ
08071 PITMAN , NJ
08074 RICHWOOD , NJ
08079 SALEM , NJ
08080 SEWELL , NJ
08081 SICKLERVILLE , NJ
08085 SWEDESBORO , NJ
08086 THOROFARE , NJ
08360 VINELAND , NJ
08090 WENONAH , NJ
08093 WESTVILLE , NJ
08094 WILLIAMSTOWN , NJ
08097 WOODBURY HEIGHTS , NJ
08098 WOODSTOWN , NJ

ShopRite from Home of West Deptford

 

9_7_SRFH_Pickup-Delivery

Delivery and Pickup Available from the ShopRite of Shelton.  The ShopRite of Sicklerville delivers to the following areas:

Zip Code Location
08014 BRIDGEPORT , NJ
08302 BRIDGETON , NJ
08312 CLAYTON , NJ
08215 EGG HARBOR CITY , NJ
08318 ELMER , NJ
08322 FRANKLINVILLE , NJ
08027 GIBBSTOWN , NJ
08028 GLASSBORO , NJ
08328 MALAGA , NJ
08051 MANTUA , NJ
08330 MAYS LANDING , NJ
08056 MICKLETON , NJ
08332 MILLVILLE , NJ
08343 MONROEVILLE , NJ
08061 MOUNT ROYAL , NJ
08062 MULLICA HILL , NJ
08063 NATIONAL PARK , NJ
08344 NEWFIELD , NJ
08066 PAULSBORO , NJ
08067 PEDRICKTOWN , NJ
08069 PENNS GROVE , NJ
08070 PENNSVILLE , NJ
08071 PITMAN , NJ
08074 RICHWOOD , NJ
08079 SALEM , NJ
08080 SEWELL , NJ
08081 SICKLERVILLE , NJ
08085 SWEDESBORO , NJ
08086 THOROFARE , NJ
08360 VINELAND , NJ
08090 WENONAH , NJ
08093 WESTVILLE , NJ
08094 WILLIAMSTOWN , NJ
08097 WOODBURY HEIGHTS , NJ
08098 WOODSTOWN , NJ

ShopRite from Home of Glassboro

 

9_7_SRFH_Pickup-Delivery

Delivery and Pickup Available from the ShopRite of Shelton.  The ShopRite of Sicklerville delivers to the following areas:

Zip Code Location
08014 BRIDGEPORT , NJ
08302 BRIDGETON , NJ
08312 CLAYTON , NJ
08215 EGG HARBOR CITY , NJ
08318 ELMER , NJ
08322 FRANKLINVILLE , NJ
08027 GIBBSTOWN , NJ
08028 GLASSBORO , NJ
08328 MALAGA , NJ
08051 MANTUA , NJ
08330 MAYS LANDING , NJ
08056 MICKLETON , NJ
08332 MILLVILLE , NJ
08343 MONROEVILLE , NJ
08061 MOUNT ROYAL , NJ
08062 MULLICA HILL , NJ
08063 NATIONAL PARK , NJ
08344 NEWFIELD , NJ
08066 PAULSBORO , NJ
08067 PEDRICKTOWN , NJ
08069 PENNS GROVE , NJ
08070 PENNSVILLE , NJ
08071 PITMAN , NJ
08074 RICHWOOD , NJ
08079 SALEM , NJ
08080 SEWELL , NJ
08081 SICKLERVILLE , NJ
08085 SWEDESBORO , NJ
08086 THOROFARE , NJ
08360 VINELAND , NJ
08090 WENONAH , NJ
08093 WESTVILLE , NJ
08094 WILLIAMSTOWN , NJ
08097 WOODBURY HEIGHTS , NJ
08098 WOODSTOWN , NJ

ShopRite from Home of Williamstown

 

9_7_SRFH_Pickup-Delivery

Delivery and Pickup Available from the ShopRite of Shelton.  The ShopRite of Sicklerville delivers to the following areas:

Zip Code Location
08014 BRIDGEPORT , NJ
08302 BRIDGETON , NJ
08312 CLAYTON , NJ
08215 EGG HARBOR CITY , NJ
08318 ELMER , NJ
08322 FRANKLINVILLE , NJ
08027 GIBBSTOWN , NJ
08028 GLASSBORO , NJ
08328 MALAGA , NJ
08051 MANTUA , NJ
08330 MAYS LANDING , NJ
08056 MICKLETON , NJ
08332 MILLVILLE , NJ
08343 MONROEVILLE , NJ
08061 MOUNT ROYAL , NJ
08062 MULLICA HILL , NJ
08063 NATIONAL PARK , NJ
08344 NEWFIELD , NJ
08066 PAULSBORO , NJ
08067 PEDRICKTOWN , NJ
08069 PENNS GROVE , NJ
08070 PENNSVILLE , NJ
08071 PITMAN , NJ
08074 RICHWOOD , NJ
08079 SALEM , NJ
08080 SEWELL , NJ
08081 SICKLERVILLE , NJ
08085 SWEDESBORO , NJ
08086 THOROFARE , NJ
08360 VINELAND , NJ
08090 WENONAH , NJ
08093 WESTVILLE , NJ
08094 WILLIAMSTOWN , NJ
08097 WOODBURY HEIGHTS , NJ
08098 WOODSTOWN , NJ