“These days, my idea of living dangerously is going grocery shopping without a list”– Anonymous
Grocery shopping once a month seems impossible. But with some strategic planning, everything can be possible.Advertising
We are busy, we are tired, and to not go to the store 1 to 2 times a week could really give us some extra time for things that matter. And this is how…
Planning Produce Purchases
This one is tricky since things are perishable. You may have to make a couple of quick “cheat” stops purely due to the logistics of how long things keep. However below is the list for the large trip:Advertising
- Fruit for snacking (amount dependent on how much your family will eat prior to it going bad)
- Frozen green beans (if your family enjoys them, stock up on sale)
- Salad stuff and veggies. Now here is the trick: when planning meals you are going to do the fresh vegetables first. The meals toward the end of the month are probably going to come primarily from your frozen vegetable stash.
- Produce required for any of the meal plans for the first half of the month. (You are going to make that cheat trip mid-month, so the second half of the month can be planned for separately.)
Lists and Local Bloggers
Find a blogger that lives near to you that lists local ads and deals. I honestly never thought of looking into that, but I have been too intimidated to coupon very much on my own when grocery shopping. This could really help me (and hopefully you.)
Then after finding all of these deals sit down to make your master list. If you shop places that price match then on your master list include the price that you are price matching for and the information that will help the cashier perform that the easiest. If you have the master list not only will it help your shopping, but it helps with your meal planning around the sales for that month.Advertising
Cooking Calendar Creation
Print out or get a calendar with enough blank area to write in meals. Now depending on how busy your family is you may want to pull out the calendar of family activities also. This will give you a little bit of insight into how much time you will have for cooking each day. If there are leftovers, you may only need to cook 4 nights a week and have leftovers other days. Try to plan leftover nights for when the kids have sports etc.
Purchasing Necessary Ingredients
Planning ahead with the calendar allows you to look at the things you will need for the week. You can plan meals that contain like ingredients, so you don’t end up being wasteful.Advertising
Extra Edibles and Essentials
Planning for toiletries, snack foods and milk can be challenging. This is how this can be cleared up:
- Consider freezing milk. If you know you go through a gallon a week, get 4 gallons and freeze three.
- Consider doing the same for cheese. Stock up and save.
- Try purchasing one large snack package for the month. For example a large pretzel package. Eat it and when it’s gone, it’s gone. Depending on how big your family is and the pickiness level there, you may need to have more than one option.
- Buy several boxes of the cereal that is on sale that week.
- Check toiletries stock before going to see how much you should purchase.
Make Your List According to The Layout of The Land
Take your list and organize it according to the sections in the store. This will help you avoid running back and forth through the store and make the most of your time.
For further tips please check out this site.
Featured photo credit: Flickr/Happy Worker via flickr.com
Last Updated on May 22, 2019
10 Simple Morning Exercises That Will Make You Feel Great All Day
There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.
One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing. According to the New York Times, scientists have now established that exercise also boosts your brain power.
In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.
Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.
1. Cat Camel Stretch
Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.
Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.
Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.
Here’s a video to guide you through:
2. Go for a Walk or a Run
This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.
Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!
The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.
Also, you are helping your heart to stay healthy and keeping your blood pressure low.
Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know
3. Jumping Jacks
Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.” They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.
Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:
4. Abductor Side Lifts
Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.
Do about 10 to 15 raises for each side like this:
5. Balancing Table Pose
This is a classic yoga pose. It benefits the spine, balance, memory and concentration.
Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.
6. Leg Squats
Not just legs are involved but also hips and knees.
Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.
The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.
7. Push Ups
You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.
An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.
Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.
This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.
8. Bicycle Crunches
There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.
Watch the video to see how this is done correctly:
Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.
Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.
This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.
10. Bicep Curls
You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.
Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.
Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.
Here’re some important notes before you start doing this exercise:
Try to do one or two sets of about ten repetitions for each arm and then switch arms.
These exercises are really useful for toning the arm muscles. In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.
You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.
Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better! Start including one or some of these exercises in your morning routine!
More Articles About Exercises for Beginners
- How Practicing Morning Yoga Transforms Your Life (+10 Beginners’ Poses)
- Getting Fit Over 40: The 7 Best Workout Routines for Beginners
- Exercise Routine That Best Fits You (With 3 Difficulty Levels to Choose)
- 4 Best Beginner Exercises To Do At Home
- 7 Amazing Things That Will Happen When You Do Plank Every Day
Featured photo credit: Unsplash via unsplash.com
|||^||American Psychological Association: The exercise effect|
|||^||New York Times: How Exercise Could Lead to a Better Brain|
|||^||Appalachian State University: Early morning exercise is best for reducing blood pressure and improving sleep|
|||^||The Washington Post: Michelle Obama, ‘Jumper in Chief’|
|||^||Azcentral: What Are the Benefits of Leg Lifts?|
|||^||Fitness Mercola: How to Do Squats: 8 Reasons to Do Squat Exercises|
|||^||The Nest: Why Are Bicep Curls Important?|
|||^||WebMD: Lose Weight With Morning Exercise|