From the day after Thanksgiving up until the very last minute on Christmas Eve day, we find ourselves frantically racing around in our cars and walking for miles in the shopping mall. This tight schedule of spending, wrapping, stacking, and mailing off gifts in a busy post office where the line doesn’t seem to move at all can wreak havoc on our lower back, legs and feet if we are not careful. The following yoga poses will offer a reprieve from the stress our bodies endure while we are trying so hurriedly to be prepared for the big day.

Standing Forward Bend

It doesn’t matter if you are in your work clothes or donning your favorite shopping sweater; practice forward bending every chance you can get. Standing for hours while perusing the isles of robes, slippers and neck ties can tire out the muscles of your low back in a heartbeat. Take the stress off of it by doing a simple forward bend with both knees slightly bent and your feet hip width apart. When you are ready to come out of the pose, roll up slowly vertebra by vertebra and then roll your shoulders back and down upon standing.

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By Ashley Watson

Budgeting for meals can be easier than you think if you remember that saving money will also encourage healthier eating habits. You already know that whole foods are more healthful than processed foods, but did you realize they were cheaper, as well?

Here are some tips to remember when creating your grocery budget and shopping lists:

Plan Your Meals

Planning your meals for the week may feel a little too ambitious, but it will save time and money in the end. Think about how long it takes to decide what you want to eat after a long day at work when you are already tired and hungry. You don’t have to sit down and write a detailed menu for every night of the week, but it’s a good idea to have a general sense of which meals you want to prepare.

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The day after Thanksgiving, known  as Black Friday, is a shopper’s dream, and a famous tradition across the country. This year, you can use it to save money and burn calories.

People might look at you like you’re crazy for doing some of this stuff, but who cares? Everyone there woke up at four am, but you’re the one turning a marathon sale into a marathon workout. They’re spending all of their energy fighting over the last whatever-the-hot-toy-of-the-year-is and nothing more. Now who looks like the crazy one?

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From Panda Express to Cinnabon and the ever-alluring Auntie Anne’s Pretzels, shopping malls are full of diet saboteurs. Black Friday until Christmas Eve the store aisles are full of shoppers, the streets are packed with cars, schedules are crammed with holiday events, checkbooks are overflowing with receipts, ears are ringing with holiday bells, and menus are expanded with seasonal specialties. The stress of the holiday season makes us more susceptible to temptation, not just at holiday parties but even during tasks like shopping. Try these five tips to help you stay on track while shopping.

1. Eat before you shop – You will be better able to manage the stressors of the season and less tempted if your blood sugar is stable. Even what is supposed to be a quick stop can stretch out with long lines and full parking lots. By the time you make it out of the store, your stomach may be growling with nothing but fast food in sight.
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In 2009 the U.S. Department of Labor reported that the average American family of four spends $8,513 per year on groceries. That’s a lot of trips to the market and probably a lot of empty calories purchased each week.

While some people can afford to splurge on premium ingredients and brand names, the grocery store is also one of the most common places where people overspend.

“Take your grocery list to the store when you shop,” said Teri Gault, CEO of TheGroceryGame.com “Don’t buy groceries that you don’t need. If you have a list of everything you’ll need for the next few weeks, you’ll gather all the ingredients you need while saving money and avoiding the panic of the last minute rush.”

Follow some of our tips to keep your grocery budget to a minimum – and your grocery list full of healthy food.

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