Proper Lifting Mechanics

 

Improper lifting is a huge cause of lower back (and back, in general) injuries, so knowing proper lifting mechanics is very important and can save people from years of pain and discomfort. 

STEP1. It is always important to examine what you'll be lifting before you go to pick it up. You want to know how big and how heavy it is, and if you need help, go get someone! Don't be a hero!!!

 

 STEP 2. Be sure you are on firm, level ground to give you the best lifting surface possible. Stand with your feet shoulder width apart and one foot slightly in front of the other.

STEP3. Try to keep your back as straight and upright as possible. The goal is to be as perpendicular to the ground as possible, not horizontal. 

 

 

STEP 4. Bend at your KNEES, not your waist or back.

 

STEP 5. Once you begin to lift the object tighten your core muscles to stabilize your back, and let your legs do all the work. 

 

STEP 6. Carry the object as close to your body as possible, and remember not to twist your body, but rather turn with your hips, and face the object.

Healthy Recipe: Perfect for Fathers Day!!

 

 Grilled Filet Mignon with Herb Butter & Texas Toast

Ingredients

• 1 tablespoon whipped or regular butter, slightly softened
• 3 teaspoons extra-virgin olive oil, divided
• 1 tablespoon minced fresh chives, or shallot
• 1 tablespoon capers, rinsed and chopped
• 3 teaspoons minced fresh marjoram, or oregano, divided
• 1 teaspoon freshly grated lemon zest, divided
• 1 teaspoon lemon juice
• 3/4 teaspoon kosher salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 tablespoon minced fresh rosemary
• 2 cloves garlic, (1 minced, 1 peeled and halved)
• 1 pound filet mignon, about 1 1/2 inches thick, trimmed and cut into 4 portions
• 4 slices whole-grain bread
• 4 cups watercress, trimmed and chopped

Preparation

1. Preheat grill to high.
2. Mash butter in a small bowl with the back of a spoon until soft and creamy. Stir in 2 teaspoons oil until combined. Add chives (or shallot), capers, 1 teaspoon marjoram (or oregano), 1/2 teaspoon lemon zest, lemon juice, 1/2 teaspoon salt and 1/4 teaspoon pepper. Cover and place in the freezer to chill.
3. Combine the remaining 1 teaspoon oil, 2 teaspoons marjoram (or oregano), 1/2 teaspoon lemon zest, 1/4 teaspoon salt and pepper, rosemary and minced garlic in a small bowl. Rub on both sides of steak. Rub both sides of bread with the halved garlic clove; discard the garlic.
4. Grill the steak 3 to 5 minutes per side for medium-rare. Grill the bread until toasted, 30 seconds to 1 minute per side. Divide watercress among 4 plates. Place 1 toast on each serving of watercress and top with steak. Spread the herb butter on top of the steaks and let rest for 5 minutes before serving.

Nutrition

Per serving: 303 calories; 14 g fat ( 5 g sat , 6 g mono ); 80 mg cholesterol; 15 g carbohydrates; 29 g protein; 5 g fiber; 438 mg sodium; 462 mg potassium.

Healthy Recipe Makeover: 7 Layer Salad

Ingredients

• 8 cups shredded romaine lettuce
• 1 cup frozen peas, thawed
• 1 medium yellow bell pepper, diced
• 1 cup halved grape tomatoes , or quartered cherry tomatoes
• 1 cup sliced celery
• 1/2 cup sliced scallions
• 3/4 cup nonfat plain yogurt
• 3/4 cup low-fat mayonnaise
• 2 teaspoons cider vinegar
• 1-2 teaspoons sugar
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded reduced-fat Cheddar cheese
• 1/2 cup thinly sliced fresh basil
• 3 strips cooked bacon, crumbled

Preparation

1. Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.
2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

Nutrition

Per serving: 84 calories; 4 g fat ( 1 g sat , 0 g mono ); 7 mg cholesterol; 10 g carbohydrates; 2 g added sugars; 5 g protein; 2 g fiber; 355 mg sodium; 234 mg potassium.

Healthy Recipe

 Baked Chicken Nuggets

Ingredients:

1/4 tsp garlic powder

1 tsp paprika

1/2 tsp Italian seasoning

1/4 tsp onion powder

1-1/2 lb boneless, skinless chicken breasts, or thighs

1 cup corn flakes cereal 

 

Cooking Directions:

Pre-heat oven to 400°F. Cut chicken into bite-sized cubes. Place cornflakes in a plastic bag. Crush using a rolling pin. Add remaining ingredients to the bag and shake well. Gradually add chicken pieces to the bag. Shake to coat. Place coated chicken pieces on a lightly greased cooking sheet so they are not touching. Bake until golden brown, about 13-15 minutes.  

Nutrition Facts

Calories 310

% Calories From Fat 18%

Total Fat 6.2g

Saturated Fats 1.7g

Mono-unsaturated Fats 2.1g

Poly-unsaturated Fats 1.4g

Cholesterol 140mg

Sodium 130mg

Total Carbohydrates 6.2g

Dietary Fiber 0.3g

Sugar 0.5g

Protein 53g