Basics of a Healthy Diet

Balance
Providing balance in your diet involves an intentional inclusion of different foods in proportion to each other based on the value that each food has to your total goal. For some, food choices might include a specific macronutrient balance. Most health organizations recommend a diet consisting of a balance from Carbohydrate at 55-65%, Protein at 10-15% and Fats at no higher than 30% of total calories. Other programs sometimes recommend that the nutrient balances be altered to a 40: 30: 30% or 75: 15: 10% Carbohydrate: Protein: Fat total calorie percent balance, respectively. Lastly, balance refers to choosing healthier foods more often than foods that are less healthy.
Moderation
With obesity incidence growing at epidemic rates, one of the biggest concerns for Americans should be portion control. Moderation first involves learning how much food is enough and how much is too much. Many dieting programs are very successful simply because they are very good at helping clients learn to plan food portion sizes appropriately. Because the feeling of fullness in the stomach can take as long as twenty minutes to register to the brain, it is important to regulate how much food is ingested before waiting for a full-feeling. Moderation, therefore, also involves learning the distinct difference between hunger satisfaction and fullness.

www.cdc.gov

How to Relieve Low Back Pain

Take an anti-inflammatory medication (these help to decrease the swelling and inflammation in the spine). Apply ice or heat to your back. Stop all strenuous activities. Relieve the pressure on the sciatic nerve with correct postures. Use proper back supports. Do low back exercises. See your doctor if the pain persists or goes into the leg.

Examples of a Lower Back Exercises

do each exercise 1 to 5 times, twice each day. Gradually increase your workout to 10 repetitions twice a day. Use slow, smooth actions as you exercise. If you feel any discomfort while doing the exercises, stop immediately and contact your physician. Stop any exercise that increases back pain or causes tingling, numbness, or weakness in your legs.


1. Double knee-to-chest stretch

a. Lie down on back.
b. Pull both knees in to chest until you feel a comfortable stretch in lower back.
c. Keep the back relaxed.
d. Hold for 45 to 60 seconds.

2. Pelvic tilt exercise

a. Lie on back with knees bent, feet flat on floor, and arms at sides (a)
b. Flatten small of back against floor. (Hips will tilt upward.) (b)
c. Hold for 10 to 15 seconds and release. Gradually increase your holding time to 60 seconds.

3. Lower trunk rotation stretch

a. Lie on back.
b. Keeping back flat and feet together, rotate knees to one side.
c. Hold for 45 to 60 seconds

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