How to avoid back injury and back pains?
The back is an extremely important area and most of us are prone to a lot of back pain or a lot of back injuries due to several reasons. Back pain is not hereditary nor is it genetic. So its in your own hands to keep it strong.

Good Posture
Do you find yourself slumping, sprawling or hunching when your body gets tired?
One of the most important causes of back pain is poor posture which causes you to have weak muscles and tight muscles.

For you to keep that back healthy, first pull the belly button into your spine. As soon as you do that your rib cage will lift up automatically and you will have a good posture. Maintaining a good posture when you are seated or standing will help you in avoiding future back problems.

 

Core
Keep the core strong since this is where all the muscles are. Muscles found between the chest line and top of the legs constitute the core - obliques, abdominals, lower back, and the glutes. The core frames the posture of our body. Your core muscles are the center point of your body’s strength.
While working on your abdominal muscles, make sure you work on the back at the same time. This will help in preventing back injuries.

Strong Back
Secondly, you need to keep the back strong. The back exercises done every single day will help in keeping the back muscles strong.

Stretch
After finishing any strength training exercises, remember to stretch those muscles.

A good exercise program will help you to : 

1. Improve the  posture
2. Strengthen your back muscles
3. Improve flexibility
4. Lose weight
5. Avoid falls

You may want to read our article - Get Active

Creative, custom-made, tasty!
Bringing a variety in what you eat will make your food tastier! Try out our brand new Breakfast recipes! Quick to make, tasty to eat!

I. Oatmeal with fruit
Boost up your day with this fiber rich food in just 10 minutes.  
Ingredients

2 Cups	Water
1 Cup	Oatmeal
2 Tbs	Milk
2 Tbs	Honey
Fruit	Cantaloupe, Strawberries or Banana

Directions
Bring the water to boil, add oatmeal. Let it cook for 5-8minutes. Serve it with milk and honey. You can add few pieces of Cantaloupe, Strawberries or a Banana. 

II. Spicy oatmeal
Ingredients

2 Cups	Water
1 Cup	Oatmeal
2 Pinches	Salt
2 Pinches	Red Chilli Powder
1 Pinch	Coriander Powder

Directions
Bring the water to boil, add salt, red chili powder, coriander powder and oatmeal. Let it cook for 5-8minutes. Garnish it with coriander leaves.

III. Egg Sandwich
This egg sandwich can be ready in less than 5minutes.
Ingredients

2 slices	Toasted wheat bread
1	Egg
2	Egg whites

Directions
Whisk the eggs together; cook it in the microwave for 1 minute. Sprinkle salt and pepper on the egg. Spread butter on the toast and serve it.

IV. For vegetable lovers
Ingredients

4 Tbs	Olive oil
1	Small Carrot
4	String beans
1	Small Potato

Directions
Cook the vegetables in the heated olive oil, for few minutes. Bake the potato in a microwave oven. Add butter on the baked potato. Serve the dish by sprinkling salt and pepper.

V. Honey Toast
Ingredients

2 Slices	Wheat bread
2 Tbs	Honey
1	Banana

Directions
Spread honey on the toast. Serve it with a banana.
 
VI. Grilled cheese sandwich
Ingredients     

2 Slices	Wheat bread
2 Slices	Cheese

Directions
Toast the bread with cheese on a pan. Serve it with black tea and honey.

VII. Spinach omelet
Ingredients

2 Tbs	Olive oil
1	Egg
2	Egg whites
½ Cup	Spinach
2 Slices	Wheat bread

Directions
Whisk eggs and spinach together. Cook egg mixture in the heated olive oil. Serve it with toast. Tea lovers can serve it with black tea with honey.

VIII. Microwave Maggie
Ingredients

1	Small Maggi Packet
2 Cups	Water
½ Cup	Green peas
1	Small carrot

Directions
Boil Maggie in water add masala mix (that comes with Maggie) and the vegetables in a microwaveable bowl. Cook it in the microwave for 10 minutes. Garnish it with coriander leaves.

IX. Strawberry and Banana smoothie
Ingredients

6 Ounces	Vanilla Yogurt
½ Cup	Strawberries
1	Banana

Directions
Blend this mixture in a grinder for a delicious smoothie.
 
X. Healthy ABC juice!
Ingredients

½	Apple
½	Beetroot
1	Carrot

Directions
Juice the mix for a healthy drink.

You might want to read The Breakfast Recipe of the Week