Back Pain

Use the squat for all the many times a day you bend instead of bending wrong

• Both feet are side by side.
• Your upper body stays upright, not bending over forward.
• Keep both heels down on the floor. Don't lift your heels.
• Both knees stay back over your ankles, not sliding forward, which hurts the knees. Good bending saves your back and strengthens knees and prevents knee pain
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• another way to bend properly is the lunge (left) for all the many dozens of times you bend every day.

Keep front knee over ankle (left) not forward (right).

• Stand up, feet apart. Slide one foot comfortably back, keeping foot straight not turned out.
• Tuck hip under to remove back arch and stretch back hip.
• Bend knees to dip to the floor without touching the floor. At least dip down a few inches.
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  Don't let your front knee come forward. Keep your front knee over ankle. This is the most important part of using the lunge to save your back - you shouldn't hurt your knee. Done properly, the lunge strengthens and protects your knees too.
• Don't arch your back. Tip your hip under to prevent arching and straighten your posture. Don't lean back. 

How To Stop Back Pain From Lordotic Arching
The free abdominal muscle article summarizes, and the book The Ab Revolution teaches exactly how to reposition the spine and use the repositioning for all you do. In short,

1. Stand with your heels, backside, upper back, and back of your head against a wall.
2. Press lower back toward wall. The large space between your back and the wall becomes a smaller space. Do not flatten against the wall. Belt line is horizontal from front to back. Back pain from overarching should stop right then, if you do this right.
3. When you walk away from the wall, use this new neutral spine position all the time.

• Use your own muscles to reposition your spine, no matter what else you are doing
• Don’t lean your upper body back when carrying things in front of you (anterior loads) like a chair, grocery bags, a pet, or baby.
• Don’t lean back when lifting or reaching overhead.
• Don’t let bags or loads pull your posture away from healthy position. Stand straight no matter what you are carrying.

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Gluten Free Angel Food Cake Break-up!

ANGEL FOOD CAKE

1 cup gluten free flour ( I used 1/4 cup millet flour, 1/4 cup tapioca flour, 1/4 cup white rice flour and 1/4 cup sweet rice flour to achieve a fluffy, light texture)

1 teaspoon xanthan gum

12 egg whites, room temperature (to maximize volume of egg whites)

1 1/2 teaspoons cream of tartar

1/4 teaspoon salt

1 Tablespoon vanilla

1 1/2 cups granulated sugar

DIRECTIONS:

Preheat oven to 325 degrees. Separate egg whites in a stainless steel bowl and let them come to room temperature. In a separate medium bowl, sift gluten free flour, salt, xanthan gum, and 3/4 cup of sugar. Beat the egg whites until foamy. Add the cream of tartar. Beat until the egg whites form soft peaks. Beat in the other reserved 3/4 cup of sugar about 3 Tablespoons at a time. Beat until stiff peaks form. Slowly fold in flour mixture about 1/4 cup at a time. Once the flour mixture is combined, fold in the vanilla. Slowly pour the batter into a tube pan (preferably one where the inside lifts out) and spread the batter evenly. Run a knife through the cake to eliminate any air bubbles. Bake for 50-55 minutes until top is golden and sides begin to pull away. Cool for 10 minutes. Run the edges of a knife along the pan and pull out the insert to the tube pan. Run a knife along the bottom of the insert and invert onto a cake plate. Serve with topping of choice!

Angel Food Cake is a great make ahead recipe.


Now for the Break-up part:

Angel food break-up

¼ cup of butter

2 c powered sugar

4 eggs yolks

16oz cool whip

1.        Directions:

Mi1.  Mix all together

    2.  Crumble angel food cake in pan

    3.  Pour mixture over cake

    4.   3-6 heath bars on top