Back pain.  It affects 80% of people at some point in their lives.  It is the most common form of pain that people experience, causing people to miss work, lose wages, and change their lifestyle to avoid exacerbating the pain.  They have to give up things that they love to do because the pain limits their movement capabilities, or they are just unable to perform certain activities because they cause too much pain.  So what can you do to prevent it?  Here is my favorite exercise for preventing low back pain by strengthening your core muscles.  

Your core muscles are made up of the muscles in your back, abdominals, hips, and shoulders, and they are responsible for stabilizing your body and your spine when you perform all of your daily actvities, from walking, to sitting, to running and jumping.  Your core muscles stabilize your spine, so when they are weak, your spine is subject to more outside forces, which can lead to wear and tear...

These are so good!!  We have pancakes every Sunday, so today I thought I would mix it up and try a new recipe.  We were all glad that I did!  The soaked oats give it an awesome nutty flavor and more hearty texture.  

Blueberry Oatmeal Pancakes

Makes about 12 pancakes.  I usually double the recipe and have leftovers to eat throughout the week!

Ingredients:

• 1 cup rolled oats, soaked overnight in milk (dairy or non-dairy)
• 1/2 cup white whole wheat flour
• 1/2 cup milk (dairy or non-dairy)
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 2 tbsp coconut oil
• 1 large egg
• 1 tsp vanilla
• 1 tsp cinnamon powder
• 1/2 cup blueberries

Steps:

1. Heat griddle to medium-high.
2.  Warm the milk for 45 sec in the microwave then warm coconut oil until it is liquified.  If you add the coconut oil to something cold, it will chunk up so make sure everything is at room temperature.
3. Whisk egg.  Add the rest of the ingredients and stir until combined.
4. Add in blueberries...

Are you looking for some healthy snack options for you and your kiddos to help you ditch the granola bars?  Check out these peanut butter power balls, made with just a few real food ingredients.  If you don't want to use peanut butter, feel free to substitute another nut butter (almond or cashew)! It's easy and fun for the kids to help make them too because they are a no-bake recipe.  My 6 year-old and 3 year-old made the batch pictured above.  Enjoy, but be warned...they're addictive!

 In a large bowl, combine:

• 1 cup rolled oats
• 1/2 cup peanut butter
• 1/2 cup ground flaxseed
• 1/4 cup honey
• 1/2 cup chocolate chips
• 1 tsp vanilla extract

Mix all ingredients, roll into balls, put onto plate or baking sheet and freeze for one hour.  That's it!  No baking required!  Enjoy!!