Good Posture for Spine Health. Preventing Foodborne Illness. Choosing a Fitness Facility

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1 Good Posture for Spine Health Maintaining good posture is a simple yet effective way to keep your back and spine in good working order. Good posture and back support are essential in reducing back and neck pain. Even sitting at a desk all day can wreak havoc on the back and neck, resulting in pain. Preventing Foodborne Illness Just like wearing a safety belt in the car, proper food handling is a health habit that everyone should develop. Since you never know when you may be in danger of coming into contact with a foodborne illness or bacteria, you should always exercise caution. It s up to you to keep your kitchen free of bacteria and foodborne illnesses to keep your family healthy. Here are some other useful tips for getting rid of these nasty contaminants in your home: Use a meat thermometer to make sure that items are fully cooked before eating them. Keep the internal temperature of your refrigerator at 40 F to inhibit the growth of bacteria. Discard leftovers that have not been properly stored or are more than three days old. Cooking and storing foods at the appropriate temperatures, preventing cross-contamination between meat and other foods, and keeping your kitchen sanitized will keep bacteria and foodborne illnesses out of your kitchen and your body. Good posture involves training the body to stand, walk, sit and lie in ways to place the least amount of strain on muscles and ligaments. There are many physical benefits to having good posture, such as the following: Keeping your bones and joints in the correct alignment to ensure that muscles work properly Decreasing abnormal wear on joint surfaces Decreasing the stress on ligaments that hold the spine together Preventing the spine from fixing in an abnormal position Lessening fatigue Preventing strains, backaches and muscular pain Choosing a Fitness Facility Joining a health or fitness facility is an investment in your health, fitness and quality of life. Make sure the facility has a good reputation and that you read and understand everything before signing a contract. Consider the following factors: Does the membership fee fit into your budget? Is there a trial membership? Is there a grace period in which you can cancel your membership and receive a refund? Are there different membership options? Does the facility provide you with a written set of rules and policies? Does the facility have a procedure to inform members of any changes in charges, services or policies?

2 Take one day a week for active recovery. Do something that s less intense than what you do for exercise the other six days of the week.

3 Do something however small for yourself each day. Even if you only devote 30 minutes to your health each day, or do 10 minutes of exercise at a time throughout your day.

4 Opt for taking your body measurements instead of weekly weigh-ins. As you build muscle, the scale may not move, but you will be losing inches as you tone up.

5 Add more activity into your day by taking the stairs instead of the elevator at work, parking farther away from stores when running errands or dancing to music while you clean the house.

6 Protect yourself from the seasonal flu. Flu vaccinations are typically available by October, and the U.S. Centers for Disease Control and Prevention urges everyone older than 6 months to get vaccinated as early as October.

7 RECIPES OF THE MONTH Grilled Chicken and Avocado Quinoa Pilaf Lo s Blueberry Coffee Cake Ingredients Ingredients 2 Tbsp. fresh or bottled lemon juice ¼ cup fresh basil ¾ tsp. ground black pepper (divided) 1 avocado (cut into chunks) 1 Tbsp. olive oil (divided) ¼ tsp. salt 2 small boneless, skinless chicken breasts (about 1 pound) 1 large red bell pepper ½ medium onion (chopped) 1 clove garlic (minced) 3 cups water 3 tsp. sodium-free chicken bouillon 1 ½ cups red quinoa (uncooked) 1 large egg ½ cup nonfat milk ½ cup nonfat vanilla yogurt 3 Tbsp. canola oil ¼ tsp. cinnamon 2 tsp. lemon peel (grated, yellow only) 2 cups flour ½ cup sugar 4 tsp. baking powder ½ tsp. salt 1 ½ cups fresh blueberries 3 tbsp. sugar ⅛ cup walnuts (coarsely chopped) Directions 1. Heat grill. 2. Mix lemon juice, basil and ½ tsp. black pepper. Drizzle over avocado chunks, toss and set aside. 3. Cut chicken breasts in half crosswise. 4. Mix ½ Tbsp. olive oil, salt and remaining black pepper. Brush mixture on chicken and red bell pepper. 5. Grill chicken and pepper until done. Set chicken breasts aside. Cut pepper into thin strips. 6. While chicken and peppers are grilling, heat remaining olive oil in a large pan, add garlic and onion, and cook until tender, about 5 minutes. 7. Add water, bouillon and quinoa to pan. Bring to boil, cover, reduce heat and simmer until liquid is absorbed and quinoa is cooked (about minutes). 8. Place quinoa pilaf in a large bowl and add chicken, red peppers and avocado. Toss gently. Directions 1. Heat oven to 400 F. Position rack in the center of the oven. 2. In a large bowl, whisk together the egg, milk, yogurt, oil and lemon peel. 3. Sift the flour, sugar, baking powder and salt onto the liquid ingredients. Using a fork, stir very lightly, just until ingredients are combined. 4. Gently fold in the blueberries. Pour the batter into an 8- or 9-inch baking pan coated with nonstick spray. 5. In a small bowl, combine the topping ingredients. Sprinkle evenly over the cake batter. 6. Bake for 30 to 35 minutes, or until the top is lightly browned, and a wooden toothpick inserted in the center comes out clean. 7. Allow the cake to cool in the baking pan on a wire rack for at least 10 minutes. 8. Serve warm or at room temperature. Serving size 1 serving. Each serving provides 460 calories, 16 g total fat, 2 g saturated fat, 28 g protein, 240 mg sodium, 54 g carbohydrates, 7 g dietary fiber and 3 g total sugars. Serving size 1 serving. Each serving provides 310 calories, 9 g total fat, 1 g saturated fat, 6 g protein, 420 mg sodium, 54 g carbohydrates, 2 g dietary fiber and 28 g total sugars Source: USDA

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