Let's Do It Healthy

February 4, 2005

Yoga Break: Relief for Lower Backs

This pose, which requires a chair without wheels, can be done several times a day to release pressure on your lower back. It's also a great way to take a break and relax for a moment during a stressful day. One note of caution, however: You may want privacy for this one, as it involves lying on the floor. Here's how to try it: Clear your floor of objects that might be in your way and face your chair into the center of the room. Then lay down on the floor with your feet pointing toward your chair. Bend your knees and slide your hips forward so that your hips are near the front edge of your chair. Lift your legs and place them on your chair seat so that, if possible, the backs of your knees touch the front edge of the chair. Separate your feet to hip distance and relax into the support of the chair. Open your arms away from your body, palms facing up, and relax and breathe for a few minutes. When you stand up, your lower back will feel longer and less tense — and so will you!

Enjoy fresh or frozen vegetables, depending on your preferences, lifestyle and budget. The nutrient content of raw and cooked veggies is similar, but cooking some vegetables increases the nutrient content over raw. When vegetables are cooked, the body uses minute phytochemicals called antioxidants to repair cell damage caused by free radicals, toxic byproducts of normal metabolism and the environment.

No matter what flavor you choose, check the label and choose dressings that have no more than 3g of total fat, 2g of saturated fat and 300mg of sodium. Try to keep your portion to about 2 tbsp. Bonus tip: If you are watching calories, skip the salad dressing aisle altogether and top your salad with flavored vinegars (e.g., balsamic, raspberry), but hold the oil.

Here's a trick for bringing out the rich sweetness in bell peppers. Blacken the peppers under the broiler or on the grill. After broiling or grilling, peel off the pepper skins with a paring knife and use the pepper in sandwiches, pasta sauces, or as an accompaniment to chicken or fish. Whether they're red, green or yellow, bell peppers are a good source of vitamin C -- and a great source of fat-free culinary excitement. Sliced fresh peppers add crunch and color to salads.

Here's one of the best arguments for daily aerobic exercise. Medical trials suggest that a daily dose of walking, biking, jogging, or swimming helps reduce the risk of heart disease, especially if that increased activity helps you lose weight. Research shows such exercise is the best way to raise HDLs, the "good" cholesterol that helps carry harmful fats out of your system.