8 Bad Habits That Cause Back Pain

TRy to avoid these! Thanks Discover :)

It is not always necessity to think about different illnesses and conditions when you have a back pain. Even healthiest individuals can experience this discomforts in everyday life. Read the article and you may be a bit surprised about some causes of your back pain.

Sleeping on an old mattress

A good mattress lasts eight to ten years. If you have not replaced yours for more than 10 years chances are that your spine is not getting the support it needs. Replace your old one with mattress that is not too hard and even not too soft. The curves of your back won’t sink in and won’t offer enough support.

Carrying a huge bag

If you are someone who likes to carry around your home, your back won’t be grateful. Carrying a heavy bag on a side of your shoulder causes your body to become imbalanced, getting your spine out of balance too. Switch to a lighter bag. Your purse with everything in it should weigh no more than ten percent of your body weight.

Wearing stilettos or flats

Heels which are too high for you force you to arch your back, putting stress on your joints. Flats can be bad for you as well, depending on your foot type. Sandals without a supportive back do damage, causing your feet to move from side to side and distributing your body weight unevenly. Everyone has an ideal heel height. Find yours.

Holding a grudge

Researchers at one university found that people who practice forgiveness experience fewer feelings of resentment, depression, anger and fewer aches and pains. Your emotions, muscle tension and thoughts can directly influence the strength of your pain signals. Not only are grudges bad for you physically, they do not do much for you emotionally either.

Sitting all day

Bad news for all of you with a desk job! It is bad for your health. Sitting around all day may feel nice, but most of you do not maintain proper posture while sitting in front of a computer all day, causing weakness of back muscles because of inactivity. Sitting also puts 50 percent more pressure on your spine than standing does. If your office does not get you a standing desk to help keep your core and back muscles engaged all the time, lean back throughout your day so you are sitting at a 130 degree angle to reduce compression of the discs in the spine. Finally, be sure your head is straight, not straining forward, when using the comp.

Stressing out

If you are stressed out, your whole body is also stressed including the muscles in your neck and back that contract and clench up. And if you keep stressing, those tight muscles do not get a chance to relax, causing pain. There are a lot of proven ways to lower your stress levels including exercise, meditation and a warm bath.

Skipping workouts

Exercise builds muscle tone that is vital for supporting your back. When you do not get enough of it, you experience stiffness, weakened muscles and your spinal discs become degenerated. Workouts that strengthen the back and abdomen are your best choice.

Eating too much junk food

Not surprisingly, an intake of high calorie and low nutrient food leads to weight gain. That weight gain can put a load on your back. Excess weight around the midsection causes the pelvis to pull forward, creating stress for the back. Overweight individuals are at an increased risk of osteoarthritis. Dropping even 5 to 10 percent of your body weight can improve your back condition.

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10 Ways To Get What You Want In Life

Thank you mind and body once again :)

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My Plate

Gone are the days of the food pyramid just because it was designed to suite the economic preference.

Really.

So, say NO to it!

These days it's called 'My Plate' whereby there is an even distribution on all basic types of food.

And...

Dairy is considered separate so you're more than welcome to have an ice cream after a meal! Haha, or perhaps milk and cookie :P

If you need or keen to know recipe ideas, or want to cook on a budget, head on to myplate for more info.

By the way, this is just a guideline and it works for me. Give it a shot to see if it satisfies the cravings as our body tends to know what is missed out but our brains just can't process it some times.

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13 Alternative and Healthy Baking Ingredients

For the Avid baker like me! Lovely alternatives indeed :)

October 24, 2013

By Lauren Caster

As an avid baker and someone who is passionate about nutrition, I am constantly striving to find the best healthy alternatives for my baked goods. Healthy baking doesn’t necessarily need to be gluten-free and vegan. In fact, some gluten-free options have just as much sugar and as many calories as the real deal. The same goes for vegan.

When swapping out ingredients for healthier or allergy]-free options, there are four major components of the baked good that need to be considered.

White flour alternatives

The first is white flour. This is important for people who have gluten allergies or if you are trying to control glycemic load and increase the fiber and nutrient value of a dish. Here are a few white flour swaps that work well. 

• Black beans – If you are making brownies, try using one cup of pureed black beans (about 15 oz.) instead of one cup of flour. You won’t be able to taste the beans, and they give the brownies a terrific fudgy texture.

• Whole wheat flour – In most recipes, whole wheat flour can be used instead of white flour. However, it will change the flavor, texture and density of the pastry. If you are making cake or muffins, or other recipes that should be light, try using whole wheat pastry flour instead.

• Almond meal  - For a more rustic tasting pastry, try using almond flour. It is naturally gluten-free and adds protein to your pastry. I like to use it for berry cakes or tart shells.

• Gluten free flour - If you would like to make a gluten-free option of your favorite recipe, try using a gluten free flour blend like this one from Bob’s Red Mill. You can also make your own by playing with a mixture of your favorite alternative flours like brown rice or quinoa.

Dairy alternatives

The next ingredient that you may want to substitute is dairy. In most cases, we are talking about butter in baking. To make something vegan, the butter needs to be replaced with a plant-based alternative. 

• Coconut oil - A great fat replacement! You can use the exact same amount of coconut oil as you would butter. It will give your cookies a delicious crunch and have you well on your way to vegan baking. 

• Avocado – This is a great replacement for butter if you are baking with chocolate, which will cover up the green color of the avocado. Pureed avocado will add some nutrients to your baked goods, as well as make them very moist and soft.

• Banana – Bananas can be used in much the same way as avocado. However, it’s important to note that they do have a very strong flavor. It’s best to use bananas in place of butter for recipes that you want to be banana-flavored, like loaf cake or muffins.

Sugar alternatives

Sugar is a tricky ingredient to eliminate from baked goods. This is because it not only sweetens cakes and cookies, but it is also reacts with the starch to help provide structure and acts as a tenderizer by absorbing water.

• Coconut palm sugar – This is an excellent alternative to brown sugar, as it adds a caramel flavor and color to your finished products. It can also have a slight coconut flavor, so it’s important to take that into consideration when choosing a sweetener.

• Raw honey – Using natural honey is a really good way to sweeten your baked goods. You can use the exact same amount of honey as you would sugar, or even a bit less. Because it is a liquid it brings a lot of moisture to the finished product.

• Stevia – This is a somewhat controversial sweetener, but if you are a stevia fan then I encourage you to use it for baking! Stevia is much sweeter than cane sugar, so it’s good to use in a recipe that doesn’t call for much sugar, or to substitute half the sugar for stevia. You could also combine stevia and honey or maple syrup.

Egg alternatives

The last ingredient that you can replace to make your recipe vegan or allergy free is eggs. Eggs also have a specific purpose in baking. They bind the other ingredients together and add moisture to the final product. When choosing an egg substitute, it is important to identify what the egg does in the recipe. For example, eggs are necessary for soufflé or cheesecake because it is a key ingredient. However, for cookies or cake, you can use a vegan alternative.

• Flax seed – To use flax seed instead of egg, just combine 1 tablespoon ground flax with 2 or 3 tablespoons of water to replace one egg. Once it is mixed together, add to your batter just like you would an egg.

• Chia seed – Chia can be used the same way as flax to replace eggs, except it does not need to be ground. Because chia is so gelatinous, it is a great binding agent in baking.

• Egg replacer – If you are making a dish with a big egg emphasis, you can try using an egg replacer like Ener-G Egg Replacer. These products are usually a mix of potato starch and tapioca flour, and are often gluten-free.

What are some of your favorite alternative baking ingredients? 

About the author

Lauren Caster is a contributing writer to Wellness Today. She resides in Portland, Oregon where she enjoys cooking for friends, doing Bikram yoga, and exploring new restaurants and food carts in town. She is one part of the bloging duo behind the blog Brooklyn-Portland, she received her diploma in Baking and Pastry Arts from the Institute of Culinary Education in New York City and is a 2013 graduate of the Institute for Integrative Nutrition. 

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