Introduction
* Low back pain is very common among adults and is often caused by overuse and muscle strain or injury. Treatment can help you stay as active as possible, and it will help you understand that some continued or repeated back pain is not surprising or dangerous.
* Most low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain, use ice, and take nonprescription pain relievers when you need them.
* When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent reinjury to your back, and reduce the risk of disability from back pain.
* Exercises to reduce low back pain are not complicated and can be done at home without any special equipment.
* It's important that you don't let fear of pain keep you from trying gentle activity. You should try to be active soon after noticing pain, and gradually increase your activity level.1 Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain.
What exercises may reduce low back pain?
Exercises that may help reduce or prevent low back pain include:
* Aerobic exercise, to condition your heart and other muscles, maintain health, and speed recovery.
* Strengthening exercises, focusing on your back, stomach, and leg muscles.
* Stretching exercises, which keep your muscles and other supporting tissues flexible and less prone to injury.
Some exercises can aggravate back pain. If you have low back pain, avoid:
* Straight leg sit-ups.
* Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
* Lifting both legs while lying on your back (leg lifts).
* Lifting heavy weights above the waist (standing military press or bicep curls).
* Toe touches while standing.
Why is it important to do exercises for low back pain?
Exercise and staying active may relieve low back pain and can help speed your recovery.2, 3 Stretching and strengthening your stomach, back, and leg muscles helps make them less susceptible to injury that can cause back pain. Strong stomach, back, and leg muscles also better support your spine, reducing pressure on your spinal discs. This may help prevent disc injury.
Aerobic exercises—such as walking, swimming, or walking in waist-deep water—also help you maintain a healthy back. Aerobic exercise makes your heart and other muscles use oxygen more efficiently. Muscles that frequently receive oxygen-rich blood stay healthier.
Foods are considered to be the preferred way of boosting antioxidant levels because they're thought to contain a wide array of antioxidant substances. Many of the them are also high in vitamins, minerals and fiber.
A USDA study analyzed the antioxidant content of commonly consumed foods. Researchers tested over 100 foods. Here is a ranked list of the top 20 fruits, vegetables and nuts:
1. Small red bean (dried), 1/2 cup
2. Wild blueberry, 1 cup
3. Red kidney bean (dried), 1/2 cup[br[
4. Pinto bean, 1/2 cup
5. Blueberry (cultivated), 1 cup
6. Cranberry, 1 cup (whole)
7. Artichoke (cooked hearts), 1 cup
8. Blackberry, 1 cup
9. Prune, 1/2 cup
10. Raspberry, 1 cup
11. Strawberry, 1 cup
12. Red delicious apple, 1
13. Granny Smith apple, 1
14. Pecan, 1 ounce
15. Sweet cherry, 1 cup
16. Black plum, 1
17. Russet potato, 1 cooked
18. Black bean (dried), 1/2 cup
19. Plum, 1
20. Gala apple, 1
In the center of the Sulu Sea lies the Tubbataha Reef National Marine Park. Declared a World Heritage site by the World Conservation Union in 1993, the park is composed of 2 coral atolls seperated by an 8 km (5 mile) wide channel. These picturesque tropical atolls, known as North and South Tubbataha, host an amazing variety of reef tropicals, turtles and large pelagics. Manta and Eagle rays, white and black tip reef sharks,nurse, shovelnose, leopard and hammerhead sharks are common. Schools of jacks and snappers congregate on the wall. While sleek barracudas patrol. Terrain ranges from gentle slope to sheer walls in excess of 914 meters(3000ft)! The spectacular explosion of life and color make this an experience never to be forgotten.
A14-year-old has recently added his name to the list of Filipino chess wizards headed by Eugene Torre (Asia’s first Grandmaster).
Wesley So, a high school sophomore at St. Francis of Assisi College System-Bacoor, earned his Grandmaster title at the third Prospero Cup International Open chess championship. Wesley, who studies the game for at least four hours everyday, drew with Iranian GM Ehsan Ghaem Maghami in the ninth and final round of the tournament last Friday.
“Masayang-masaya po ako. Magandang pamasko na ito (GM title) sa akin, (I’m very happy. This is already a beautiful Christmas gift for me,” said So.
Wesley is now the youngest GM in the world, and the 7th youngest GM in history.
Other Filipino GMs are the late Rosendo Balinas (1976), Rogelio Antonio Jr. (1998), Buenaventura “Bong” Villamayor (2000), Nelson Mariano (2004), Mark Paragua (2005) and Darwin Laylo (2007).
Congratulations, Wesley!
CHICKEN ADOBO (FILIPINO VERSION)
1 whole chicken (cut into eighths)
1 whole garlic (chopped)
olive oil or vegetable/corn oil
1 tsp ground black pepper
4 whole black pepper cloves
3 dried bay leaves
1 cup soy sauce
1 cup vinegar
**7up/sprite
**1 whole lemon (cut into 4)
Remember to wash your chicken very well. We recommend using the lemon (in ingredients) to scrub all over the chicken parts and rub some salt into it as well.
Heat oil and add all of the garlic, and cook until garlic is lightly browned. Add chicken and saute until the chicken is beginning to tenderize.
Add ground black pepper, whole black pepper cloves, soy sauce, and vinegar, and let simmer for 25-35 mins or until chicken is done.
Make sure to add more vinegar or soy sauce until it suits your taste (should be a bit tangy). When chicken is tender, add some 7 up if you want a sweeter taste, and let simmer for 5 more mins.
Serve over rice.
1 bottle (10 oz.) sweetened Kaong (sugar palm)
1 bottle Avoset Cream (green label)
1/2 can sweetened condensed milk
1 bottle sweetened young coconut
4 tbsp. grated Cheddar cheese for topping (optional)
3 cloves garlic, minced
1 small onion, chopped
3 large tomatoes, chopped
1 bay leaf
3 tablespoons soy sauce
6 medium potato, peeled and quartered
oil, for frying
3 cloves garlic, minced
Category: Main Dishes
Serving Size: 6
