Exercise Spotlight: Lower Back

Vitamin Update: What is Vitamin B6?

10 Minute Recipe:  Baked Tilapia Casserole

Fast Nutrition: Did you Leek the news?

Client of the Month: Heather

April Savings: Advocare's Performance Elite Muscle Gain

Grocery Item of the Month: SunLite™ Lowcarb Potatoes

 

 

 

Lower Back

Back pain is one of the most common complaints I hear from clients, friends, and family -- it’s estimated 8 out of 10 Americans will experience back pain at some time in their life.

The major sources of low back pain: poor posture, stress, sedentary life style, obesity and tobacco usage.  All of which are under each individual's ability to control.  

 

According to researchers at the University of Illinois, only 15% of back pain is due to things such as ruptured discs or osteoarthritis. They say spine problems usually develop from musculature imbalances. The most important element of care for the neck, back, and spine involves strengthening and/or stretching the supporting muscles and maintaining good posture.
 

What are some effective exercises?
 

The Bridge

Do not perform this exercise if you are experiencing neck pain.

Start: Lie on your back with knees bent, feet and elbows on the floor, arms extended out to steady yourself.  Lift your hips to form a straight line from your knees to your chest. Hold for 20 seconds, then return slowly to starting position and relax.  For a more advanced exercise, lift one leg up in the air to form a straight line from chest to toes for the entire time while performing the exercise.

 

 

Hyperextensions

You should use a hyperextension machine for this exercise.

Start: Begin in the upright position, with your legs straight and feet locked under the foot pads.  Cross your arms over your chest.  Slowly lower your upper body all the way to the floor.  Begin to return to the upright position. Be careful to keep it slow and don't go further up than in a straight line with your legs.  For a more advanced exercise, place your hands behind your head.

 

 

 

Supermans

Start: Lie on your stomach with your hands stretched up above your head and palms on the ground.  Slowly bring your legs and arms up off the ground, hold for a second, and then return to the starting position.
 

Animations courtesy of www.thetrainingstationinc.com

 

 

Pyridoxine (Vitamin B6)
 

What does it do?

Pyridoxine is required for balancing hormones in women and assisting the immune system and the growth of new cells. It is used in the processing of proteins, fats and carbohydrates.
 

It assists in balancing sodium and potassium and promotes red blood cell production. It is linked to cancer immunity and fights the formation of the toxic chemical homocysteine, which is detrimental to the heart muscle.

Some sources:

Brewer's Yeast

Eggs

Kidney

Wheat germ

Carrots

Peas

Chicken

Walnuts

Saltwater Fish

RDA: 2 mg per day.

Deficiency: Women may suffer from pre-menstrual fluid retention, severe period pains, emotional PMS symptoms, premenstrual acne and nausea in early pregnancy. Mood swings, depression as well as loss of sexual drive is sometimes noted when pyridoxine is in short supply and the person is on hormone replacement therapy or on birth control pills.

Irritability, nervousness, insomnia, general weakness, dermatitis and acne, asthma and allergies might develop. Symptoms may include ridged nails, an inflamed tongue, as well as changes to your bones - such as osteoporosis and arthritis. Kidney stones may appear.

When more may be required: Should you be taking antidepressants, contraceptive pills or on hormone replacement therapy you may need more of this vitamin.
Anybody on a very high protein diet, using alcohol, or allergic to MSG and/or tartrazine may consider increasing their intake.

Overdose:  in excess of 2,000 mg per day, may cause neurological damage

Best used with: It is most effective when taken with other B vitamins, Vitamin A, Vitamin C and Vitamin E.

 

 

Baked Tilapia Casserole

Tilapia, spinach, and leeks layered to make a healthy dish.

Ingredients:
1 lb tilapia fillets
1 lemon zest 
1-2 cloves garlic, sliced thin
1 medium leek, sliced thin
1/2 cup chopped basil or parsley
1 lb bag baby spinach leaves
1/2 cup freshly grated parmesan cheese

vinaigrette
1/2 cup dry white wine
1 lemon juice 
3 tablespoons soy sauce
3 tablespoons oil
3 tablespoons rice vinegar
salt and pepper

Directions:

 

Calories 195    Fat 8g    Carbohydrate 9g     Protein 20g 
(before rice)

 

 

 

 

Leek the News

The leek is native to the Mediterranean. While related to onion and garlic, its flavor is more subtle and gentler and lies somewhere in between the two.

 

Looking like giant scallions, winter leeks have stronger flavor than the smaller summer leeks. Winter and late spring leeks are best and it is said that a little frost brings out their best. Leeks are available throughout the year and are an important staple in some regional European cooking.

Special Leek Properties

The leek is a good source of Vitamins C and A, as well as folic acid, iron, magnesium, silica and calcium. The leek is anti-bacterial and anti-septic - especially when used raw.

How to Buy

Look for leeks with a small to medium sized snowy white bulb and crisp leaves with no yellow or blemishes.

 

How to Prepare

Cut off the tougher, dark green part of the leaves. These can be tied together and used to flavor soups and stews. Cut the leek lengthways to facilitate rinsing away grit or slice in thin rings and rinse in a strainer. A leek is cooked when a knife tip pierces the white part easily.

Storing

Unlike onions, leeks store well in the vegetable bin and can keep up to two weeks. Do not trim before storing. Stored in a cold environment (0°C or 32°F) they will keep for several months.