BACK PAIN PREVENTION
A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.
Sources: http://www.apta.org/
https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
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GREEN BEAN CASSEROLE
INGREDIENTS • Nonstick cooking spray • 5 cups sliced green beans • 4 1/4 cups low-sodium chicken broth • 1 cup panko breadcrumbs • 1 cup grated Parmesan • 1 tbsp plus • 2 tsp canola oil
• 1 1/2 cups diced onions • 2 cups sliced baby bella mushrooms • 2 tbsp cornstarch • 1/2 cup reduced-fat sour cream • 1/2 tsp House Seasoning: • 1/2 tsp salt • 1 cup kosher salt
• 1/4 cup garlic powder • 1/4 cup black pepper
DIRECTIONS Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray. Boil the gre beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chick broth. Mix together the breadcrumbs, parmesan and 2 tsp of the oil in a small bowl. Set aside. Heat t remaining 1 tbsp oil in a large skillet over medium heat. Saute the onions until translucent, and then a the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat. Pour the reserv 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil. Add the gre beans to theskilletwith themushroomsandonions.While that iscoming toaboil,combine thecornstar and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whiski constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add t sour cream, House Seasoning, and salt. Stir well. Pour into the baking dish and sprinkle with the pan and cheese mixture. Bake for about 10 minutes, and then broil until the breadcrumb topping is sligh browned. House Seasoning: Mix together the salt, garlic powder and pepper.
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