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 right, 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! TIPS TO PREVENT BACK PAIN
INGREDIENTS • 2 tbsp vegetable oil • 1 small onion, diced • 2 tbsp minced garlic • 2 jalapeños, finely diced • 6 cups low-sodium chicken broth • 2 limes
• Salt & black pepper • One 14.5 oz can of diced tomatoes • One 14.5 oz can of black beans • 3 chicken breasts, boneless
• 1 cup of chopped cilantro leaves • One 8-inch flour tortilla • 1 avocado • 1 cup, shredded Monterrey cheese
INSTRUCTIONS Ina largesaucepanheat thevegetableoil.Add theonionsandcook for2minutes.Once theonionshave softened, add the garlic and jalapeños and cook for another minute. Pour the chicken broth, tomatoes and beans into the pot and bring to a boil. Once at a boil lower heat to simmer and add your chicken breasts. Cook the chicken for 20 to 25 minutes. Once chicken is cooked, remove from pot. When cool enough tohandle,shred itandset itaside.Add lime juiceand freshcilantro to thepot. Inaservingbowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.
HEALTHY REC I PE CHICKEN TORTILL A SOUP
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