6 Ways to Burn 100 Calories in 30 Minutes or Less

There’s nothing worse than genuinely wanting to get to the gym but feeling like your schedule is just too packed (or getting derailed by more entertaining pursuits — no judgment). The good news is, racking up a three-digit calorie burn is totally doable with just 30 minutes of effort. While the activities in following list might not take the place of your regular workout, squeezing a little sweat into your day is better than nothing. Many of these moves are easy to make happen on the go or while you’re enjoying the fresh spring weather.

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Can Grocery Delivery Services Help You Eat Better?

Grocery delivery is an amazing invention: Order your groceries online or through an app on your smartphone and bags of food are delivered to your doorstep, sometimes within an hour of ordering.

Beyond the convenience of streamlining your grocery shopping, when used effectively, grocery delivery services can even help you eat better. Here’s how:


Whether it’s the kiddos begging for snack foods that get tossed into your cart because you don’t want to hear the whining, or you’re hangerly putting food in your cart because everything sounds delicious when you’re ravenous, impulse buys are a reality for most shoppers. Shopping online with your grocery list can curb the thoughtless, often unhealthy, purchases. It is often more purposeful, keeping you on-track with your health goals.


Make a list and shop your list. It’s easier to do when you just type the ingredients into the search bar versus running up and down the aisles looking for them. Grocery delivery can make meal prep easier because of the time savings and organization. Many grocery delivery apps and websites have a function to purchase ingredients from healthy recipes on their site, which makes meal prep so much easier and keeps you organized in your shopping. Shop online so you can spend your time in the kitchen cooking instead of getting burnt out at the grocery store. The convenience of grocery delivery makes meal prep easier so you can eat better.



Shop for groceries in your PJs before bed, on the sofa while browsing Netflix or even on your lunch break. Talk about efficiency! With no trip to the grocery store, you can use that time to fit your workouts into your crazy schedule. If you work a 95 like most of us, you likely shop during the busiest times of the week — Sunday afternoons or after work, which may add stress and take up more time. Take advantage of grocery delivery, say no to fighting the crowds during busy shopping times and improve your health. Exercise is often a motivator for healthy eating, too. After a big sweat sesh, putting nourishing foods in your body is much more rewarding. Eating better and exercising more go hand in hand.


Grocery delivery can help with weight loss, too. Most of the apps and websites allow you to shop from recent purchases and set up lists so you are more focused and disciplined in your buys. People who plan out their meals in advance and predetermine their food choices tend to make smarter decisions and may be more effective at long-term weight loss.


Ready to get started with grocery delivery? Some of the big players in grocery delivery include Instacart, AmazonFresh, FreshDirect, PeaPod and Shipt. Many partner with local grocery stores including Costco, Target, Whole Foods and Publix. Major grocery chains such as Safeway and Walmart also have their own grocery delivery services directly on their websites. If you’re looking for local and organic grocers, specialty options such as Good Eggs and Farmbox support local and organic farms.

Most charge a premium for the service, with delivery fees and/or minimum orders, but for many, the convenience fee is worth it. Many services send promotions for free delivery, coupons and flag sale items, which can help with the bill.

Research the options in your area and try a few out to see which grocery delivery service works best for you.

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20-Minute Zesty Shrimp Lettuce Wraps | Recipe

shrimp lettuce wraps

Make a light and flavorful meal with this lettuce wrap recipe featuring lean shrimp with carrots, bell peppers, black beans and lime juice. Fresh shrimps takes very little time to cook, but you can shave even more time off prep by buying pre-cooked shrimp at the supermarket. Want to heat up your colorful meal? Stir in 1/2 to 1 minced fresh jalapeño.

20-Minute Zesty Shrimp Lettuce Wraps


  • 3/4 pound (340 grams) cooked, peeled and deveined small or medium shrimp
  • 1 large (70 grams) carrot, peeled and shaved with vegetable peeler or grated
  • 1 small (75 grams) yellow bell pepper, finely chopped
  • 1/2 cup (120 grams) rinsed and drained no-salt-added canned black beans (certified gluten-free if necessary)
  • 1/4 cup (5 grams) fresh cilantro leaves
  • 1/2 teaspoon grated lime rind
  • 1/4 cup (60 grams) fresh lime juice
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 12 to 24 large (180 to 360 grams) Boston or butter lettuce leaves, rinsed and patted dry*


Combine all ingredients except lettuce in a medium bowl. (Mixture may be chilled until ready to serve.) Spoon 1/3 cup shrimp salad into each lettuce leaf. Serve immediately.

* If lettuce leaves are small, stack two together before filling.

Nutrition Information

Serves: 4 |  Serving Size: 3 filled lettuce wraps

Per serving: Calories: 130; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 115mg; Sodium: 436mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 3g; Protein: 15g

Nutrition Bonus: Potassium: 344mg; Iron: 4%; Vitamin A: 65%; Vitamin C: 28%; Calcium: 7% 

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What Should You Know About Bone Marrow Transplant

What Should You Know About Bone Marrow Transplant?

Something as severe as an unhealthy bone marrow does not occur over night, neither does it go as easily as common flu. Dedicated months of continuous ignorance result into an unhealthy bone marrow which then requires immediate medical attention. Here’s an overview on everything you need to know about bone marrow and how to go about it.

What is bone marrow?

Bone Marrow Transplant

Bone marrow is a soft, fatty tissue in the bones that produces blood forming cells.

What is the need for a bone marrow transplant?

An unhealthy bone marrow is not functional as it cannot form blood and thus, needs to be transplanted. Bone marrow can be transplanted in multiple ways, namely-

  1. Autologous bone marrow transplant– In this case, doctors induce a patient’s own blood cells either by bone marrow harvesting or by stem cell mobilization in order to gather healthy cells in the body.
  2. Allogenic transplant- An external donor is needed to fix the problem of the transplant. The donor can be any member from the family or an outsider with matching stem cells.
  3. Umbilical chord transplant- Frozen stem cells are collected from a new born baby’s umbilical chord and used for the transplant. The greatest advantage of this method is that there is no need to find a match as the chord cells are immature.

Reasons for an unhealthy bone marrow

  1. Chemotherapy: Chemotherapy sessions in the long run do more harm than good. It kills the good cells along with the bad cancer cells, thereby weakening the internal body. Long term effects remain on the blood cells and bone marrow.
  2. Thalassemia: Thalassemia is caused by abnormal formation of haemoglobin in the human body, resulting in severe anaemia. The amount of oxygen in the body is much lesser and this makes formation of the blood, difficult.
  3. Cancer: Leukaemia, lymphoma and multiple myeloma are among other forms of cancer which affect the health of bone marrow, thereby calling for a replacement.
  4. Neutropenia: It is a condition where the patient is prone to recurring infections. The blood cells get inflated and damage the marrow.

pill and breast cancer

Is transplant risky?

In the rarest cases, the body reacts abnormally to certain transplants. Sometimes, it considers transplanted cells as foreign elements in the body and starts attacking them. This leads to the development of diseases and complications in the body.

Possibilities of danger are: stem cell failure, organ damage, infection or the formation of a new type of cancer.

However, this can be avoided when diagnosed and treated by the reputed doctors in the best cancer hospitals in Mumbai, Delhi, Chennai, Bangalore and Hyderabad, to name a few in India.

Hope you found this post on bone marrow transplant useful!

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