What’s On Your List?

He’s making a list…he’s checking it twice…

Gonna find out who’s naughty and nice… 

Did it ever occur to you that this might be referring to Santa checking his grocery list twice? After all the big man could use some health-conscious food items in his diet!

So what is on YOUR grocery list this week? This is assuming that you do make a list each time. If you don’t, then we have got some major ground work to cover, my friend.

It all begins with a list - a list of things that you should ideally pick up when you are grocery shopping or else you wind up with a refrigerator filled with unhealthy food items and a sorely pinched pocket. The best way to prevent that is to make a ‘clean shopping list’ and stick to it. This list will discourage you from faltering and “losing” your way in the aisles at the supermarket.

Before you leave home make sure you have your grocery list, your wallet and your breakfast/lunch/dinner. Well, first two are self-explanatory however you should never leave the house on an empty stomach. Especially if you are going to buy food to stock up. On an empty stomach you will inevitably pick up foods that you are craving at the time. Or you might be too tired to look for healthy food items and pick up the first thing you see just to get home quickly. So stay away from ‘naughty’ food items and make way for the ‘nice’ ones.

Here are some recommendations for a ‘nice’ or healthy grocery lists:

www.blogilates.com

www.care.com

Fight The Pain!

All the women (and girls) out there, this one is for you. 

We all have it…we all go through with it…we all try to deal with it…but we still complain about it. The ‘it’ in question is none other than PERIOD CRAMPS.

We agree that PMS (pre-menstrual syndrome) or period cramps is not as grand as the introduction it just got above but we can certainly help you deal with it. Safe to say that exercising during ‘that time of the month’ is a good for your physical and mental well-being. 

Don’t let the pain cripple you any more! Say goodbye to cramps, bloating, moodiness and back pains with these simple yoga poses.

1. The Bow Pose or Dhanurasana 

http://www.yogajournal.com/pose/bow-pose/

 

Helps relieve back ache by stretching your back,lower abdomen and thighs. Not only does it help to improve posture, it stimulates the organs around the stomach and consequently relieves the cramps. 

2. The Camel pose or Ustrasana

http://www.yogajournal.com/pose/camel-pose/ 

Very similar to the bow pose only done vertically. This stretches the same part of the body as dhanurasana in addition to chest, throat, ankles and neck.

3. The noose or Pasasana

https://yogainmylife.files.wordpress.com/2011/06/pasasana.jpg 

A good twist for your upper body that stretches the back and groin area. Very beneficial for relieving abdomen cramps and lower back pain.

4. The Forward bend or Janu sirsasana

http://www.yogajournal.com/pose/head-to-knee-forward-bend/ 

This one leg stretch makes you more flexible if done everyday. This is a good stretch for back pain, stiffness in shoulders and hamstring spasms. 

5. The Backward bend or Matsyasana

http://www.yogajournal.com/pose/fish-pose/ 

This pose stretches out all the muscles in the neck, upper and lower back as well as the abdomen. It is helpful in relieving bloating and that ‘gassy’ feeling we all have but never admit. 

6. Bound Angle or Baddha Konasana

http://www.yogajournal.com/pose/bound-angle-pose/ 

This pose helps to relieve horrible painful cramps especially if you do synchronized breathing exercise. This pose is known to even help in childbirth as it stimulates ovaries, bladder and abdomen. 

Content source:

http://www.stylecraze.com/articles/effective-yoga-asanas-for-periods/

http://www.yogajournal.com/category/poses/yoga-by-benefit/menstruation/ 

http://www.thehealthsite.com/diseases-conditions/4-yoga-poses-to-beat-menstrual-pain-they-work/

And… that’s a wrap!

Wraps have been around for a very long time. They may vary in names and appearance but they taste absolutely amazing. Besides, they are easy to make and can be eaten on the go.

But if you are still running out of ideas to make your own ‘deli wrap’ or a roll, don’t fret. We have some easy-peasy ideas for you - both vegetarian and non vegetarian using basic ingredients from your kitchen and even left over food!

Although you can find ready-made deli wraps in the market, you can make a more economical and healthier version at home using wheat flour. On to the recipes. 

Vegetarian Deli wraps

Feta cheese wrap

Take a tortilla wrap or a deli wrap and lay it flat. Spread a generous layer or butter and then a layer of salad leaves - rocket/lettuce/iceberg lettuce etc along with sliced tomatoes. In the centre place crumbled feta cheese and sprinkle some salt and pepper. Roll the wrap and eat!

Non-vegetarian version - add leftover chicken by shredding it and throw it in with the salad leaves.

Avocado and tomato wrap

De-seed a ripe avocado and separate the peel. Chop it up or slice it -however you like. Slice the tomatoes and keep aside. On a flat wrap, spread a layer of cream cheese or just some plain cheese slices. In the centre place the avocado and tomato slices and roll into a wrap. You can heat this either on a pan or in the oven just until the cheese has melted.

Leftover caramelized onion and mushroom wrap

This is as easy as it gets. If you have some leftover caramelized onion and mushroom, use it as a lunch wrap the next day. On a flat wrap, spread a layer of cream cheese or just some plain cheese slices. Place the caramelized onion and mushroom in the centre and roll up the wrap. Heat this either on a pan or in the oven just until the cheese has melted.

www.biodelmundo.com

Baked beans and onion

Spread a layer of mustard on the wrap and place a layer of chopped onion and coriander. Carefully place spoonfuls of baked beans (the tinned version) in the centre. Add more onion or coriander on top if you like and roll the flat bread. 

Non vegetarian deli wraps

Cold cut wrap

On a flat bread, spread a layer of chilli sauce/sriracha/sweet and sour sauce. Place a layer of cheese spread or slices. Spread some salad leaves and lay sliced onion in the middle. Place salami slices (plain or spiced) in the middle and roll it up. Heat until cheese has melted.

Kathi wrap

This requires a little more preparation - just make a flat omelette using one egg and season with salt and pepper. Keep this aside. On a flat bread, place the omelette, some cheese slices, thinly sliced capsicum and onion. Add any sauce or ketchup and roll it up. Heat until cheese has melted and bite into the gooey egg-cheesy goodness.

Work. Stretch. Flex. REPEAT

It is a well known fact that without computers, no job is complete today. It is also a well known fact that your computer makes you stiff and inflexible. But what you may not know all that well is that you can do a mini workout right there at your desk! This applies to just about everyone who has to sit at a desk for more than two hours.

Follow the infographics for some simple stretches and keep muscle spasms and sore necks at bay. In addition to the exercises, there are a few other things to keep in mind:

• Sleep well using a pillow at an appropriate height. 
• Wear comfortable shoes to work - carry a change if you need to. 
• Take the stairs instead of the lifts if you can. 
• Sit straight in your chair - never slouch no matter how tired you are. Carry a small pillow for your back if you need to. 
• Make sure you carry a small water bottle around and make it a point to finish the water ever couple of hours. Once you are finished drinking, walk to the water dispenser and fill up the bottle. This way you will be motivated to leave your seat.

www.bluezoneproject.com 

• Park at a considerable distance from your building which means you will get another excuse to work those muscles before you sit behind the wheel again. 
• Get up every 30 to 40 minutes from your desk to give your muscles a break. If you absolutely cannot leave your desk, then follow these at-desk workout even when you are on a very important con-call! 

Remember this - nobody will worry about your fitness other than you. A few giggles from your colleagues, while doing these workouts, is way better than painful soreness in the neck that lasts for days together.

Guilt-free Skinny Meals

Now we all want to eat delicious yet healthy food but by skinny we don’t mean dressing your food in size two dress. We mean that but the calorie count in your food can be 300 or less.

We bring you some good options for snacks as well as meals that help you keep your weight in check and keep your stomach full. And don’t worry, dear readers, this post is not about some lazy snacking ideas like a fruit or cup of yoghurt.We have for you some proper, filling meal ideas that you can whip up easily and not feel guilty about eating it! And all this under 300 or less! Can we all just pinch ourselves already?

http://www.deenawarnerdesign.com/dwdsandbox/wp-content/uploads/SkinnyMeals_SplashPage_Banner_b.jpg.jpeg 

For the vegetarians :

• Hummus and vegetable sandwich:

Click for recipe http://www.popsugar.com/fitness/Veggie-Sandwich-Recipe-35415233

• Quinoa/Cous-Cous salad:

Add whatever vegetable you like to this dish and customise!

Click here for recipe http://www.popsugar.com/fitness/Sesame-Ginger-Quinoa-Salad-Vegan-34682147

• Swap pizza dough for some cauliflower dough:

Grate or blitz raw (but thoroughly washes) cauliflower and mix one egg, grated cheese, salt and pepper. Spread it flat and top with your favourite toppings.You will definitely make another one.

• Cheesy salad:

Throw in some rocket leaves, spinach, lettuce, shredded carrots, chopped cucumbers and add a dash of extra virgin olive oil in a bowl. Finally top it off with either crumbled feta cheese or goat’s cheese. Best side dish ever!

If you want to crank it up a notch try the Asian fried rice, Red pepper lentil bake or Chickpea and sweet potato curry for that good old Indian taste. Click here for recipes.

http://www.popsugar.com/fitness/Paleo-Fried-Rice-35522353

http://www.popsugar.com/fitness/Lentil-Red-Pepper-Bake-Recipe-30469593

http://www.popsugar.com/fitness/Slow-Cooker-Vegan-Chickpea-Curry-34162942

For the non-vegetarians:

• Citrus chicken salad:

Summer is here which does not mean that you can’t enjoy your meats! Throw this citrusy chicken salad together especially for a hot summer day.

Click here for recipe http://www.popsugar.com/fitness/Trader-Joe-Low-Calorie-Citrus-Chicken-Salad-Recipe-34100071

• Easy peasy Chicken salad: 

No peas here but plenty of easily available ingredients. Greek Yoghurt can be well substituted with hung curd or plain old thick curd. Click here for recipe

http://www.popsugar.com/fitness/Healthy-Chicken-Salad-Recipe-30982419

• Fancy some chicken chilli?:

What, chilli with chicken? Swap beef with chicken for a healthier and lighter version.

Click here for recipe http://www.popsugar.com/fitness/Healthy-Chicken-Chili-Recipe-26278263

• Sausage Zucchini boats:

Turn that weird looking vegetable with a peculiar (read confusing to pronounce) name into something delectable with this recipe. Click here http://www.skinnymom.com/skinny-sausage-zucchini-boats/

• Chicken Fried rice:

A classic favourite! Can this get any healthier? Click here for recipe

http://www.skinnymom.com/skinny-chicken-fried-rice/