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Back pain is a common medical complaint, but the good news is that it can be
prevented in many instances. A strong core, which includes all the muscles of
the trunk, is important for avoiding injury, whether you're cleaning house,
playing tennis or sitting at a desk. Along with the core muscles, the leg
muscles play a vital role in helping you maintain good posture and body
mechanics. Besides strong leg muscles can take much of the burden off the back
when you're lifting heavy items. Yoga, Pilates or tai chi, may help relieve or
prevent back pain by increasing flexibility and reducing tension, but they
should not be uncomfortable or strain the back. |
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Positive Affirmations
There are many ways in which you can create conditions that are conducive to
success and happiness in your life. There are countless ways in which you can
take charge of your life and shape your destiny. Whatever methods you choose,
positive affirmations vastly improve the chances of your success and reduce the
time you may need to realize your goals.
Positive thoughts reinforced by positive affirmations and mixed with
strong emotions, faith in yourself and your ability to persist and shape
the events in your life will bring you rich rewards, enhance your self esteem
and pave the way for success and happiness in your life. You become the center
of your actions and the source of your success. You pour energy into words
that'll transform your life and herald your success.
Avoid negative expressions. Say, "I want to achieve this state of mind or
reality," instead of "I don't want to be like this or that or I don't want to do
this or that."
Learn more |
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Whole Grain Salad
Makes: 6 servings.
Ingredients:
1 1/2 yellow or orange bell pepper cut into bite-size pieces
1/2 tomato, seeded, cut into bite-size pieces
1/4 cup chopped radish
2 scallions, green and white parts, or 1/4 cup chopped red or Bermuda onion
1/2 cup finely chopped dried fruit, like apricots, raisins, dates, figs or
currants
2 Tbsp. toasted pine nuts, sesame seeds, or sunflower seeds, or chopped almonds,
walnuts, or pecans 3-4 oz. diced lowfat mozzarella cheese
Salt and freshly ground black pepper to taste, if desired
3 cups cooked (and cooled) brown rice, or whole-grain pasta, or couscous,
bulgur, or quinoa
Juice of 1 lime
1 1/2-2 Tbsp. extra virgin olive oil
2 Tbsp. finely chopped fresh (or 2 tsp. dried) chives or flat-leaf parsley
2 Tbsp. finely chopped (or 2 tsp. dried) fresh mint, cilantro, or chervil
Direction:
In a large bowl place the bell pepper, tomato, radish, scallions, dried fruit,
nuts (or seeds) and cheese. Mix lightly. Season it to taste with salt and
pepper.
Fluff the cooled grain with a fork and season it to taste with salt and pepper.
Add the rice to the bowl of salad ingredients and mix it in lightly with a fork.
In another bowl whisk together the lime juice, oil and herbs. Drizzle over the
salad and mix in lightly. Serve or refrigerate, covered, up to 2 days.
Nutritive Information:
Per serving: 241 calories
9 g. total fat (2 g. saturated fat),
33 g. carbohydrate,
8 g. protein,
3 g. dietary fiber,
111 mg. sodium. |
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Hooping for fitness
Hooping is back and it isn't just for kids anymore. The
new hi - tech hoops are larger and weighted which allows
the hoop to move and maneuver around an adult body with
ease. This new movement art is known as 'hooping' or
'hoop dancing', and is a perfect warm up activity for
all kinds of group fitness classes.
Hula hooping will warm up your core, abs, back and you
can try spinning the hoop around your arms and legs for
a full body warm up and pulse raiser.
You'll learn cardio moves and how to dance with your
Hoop As a result, class participants gain both a cardio
and strength workout. In fact, ten minutes of vigorous
Hula Hooping can burn as many calories as running an
eight-minute mile or high impact aerobic class. In
addition, Hula Hooping promotes correct body alignment
from the circular motions and proper posture in the
upper body routines. Not to mention it's a lot of fun.
Learn more about this article |
