Eating high quality nutrients to reach and maintain a weight fifty years ago has become a lifestyle priority complementing my daily yoga practice.
Since my last blog post in April, I have been proactive and continued to search for diverse plant food sources to be eaten in small amounts each day to reach well defined objectives.
The same disciplined and focused approach to my yoga practice for the past 7 years, 9 months was extended to making informed nutrition choices.
It has been fun selecting from a variety of raw nuts, seeds, vegetables and fruits and selective organic, some vegan granola mixtures.
The addition of virgin olive oil and various herbs, flavorings have further enhanced my meals while providing significant health benefits.
On most days I have two modest meals: one in the early morning, the other during the afternoon hours.
On some occasions, what I consume is obtained in a semi-liquid form.
Earlier today i enjoyed a nutritious 'Libation Smoothie' from Isador's Organics on Main Street in Oxford, MA - a refreshing mixture of: strawberry, blueberry, soy ice cream, coconut oil, dates, chia seeds and almond milk.
Most meals are designed so I can eat with my fingers and are always accompanied by water (hot, cold), black coffee with no additives or different basic, herbal teas with and without caffeine.
My morning meal from several days ago is shown below and was enjoyed with a cup of coffee and many additional cups of hot water.
 |
| Bob's Morning Meal Small Quantities Of High Quality Source Of Nutrients A Mix of Greens, Fruits, Nuts, Seeds, Granola |
Mixed Greens include kale, spinach, arugula, romaine & chard types, collard, mustard greens, chicory, beet greens, red & green oak, tatsoi and mizuna along with different herbs: parsley and dill among others.
Raw Vegetables are favorites and include broccoli, cauliflower, carrots, beans, peas in pods among others.
Raw Vegetables are favorites and include broccoli, cauliflower, carrots, beans, peas in pods among others.
Dried Fruits eaten daily are raisins, cranberries and blueberries - I avoid fruits treated with sulphur dioxide.
Mixed Nuts consumed, all raw or roasted and unsalted, include: almonds, brazil nuts, walnuts, macadamia nuts, cashews, pignolia nuts, peanuts and hazel nuts - all available at Arcade Snacks on Southbrige Street in Auburn, MA.
Seeds from Arcade Snacks providing daily nutritional value include chia, flax and sunflower and on occasions, pumpkin.
Two Granola blends are currently eaten: an Organic Maple (in part containing whole rolled oats, crisp brown rice, sunflower seeds, maple syrup, salts, some flavors) from Arcade Snacks and a vegan Lavender Blueberry (gluten free oats, silvered raw almonds, pumpkin and sunflower seeds, dried blueberries, maple syrup, olive oil, sea salt and cardamon among others) from the Booklovers Gourmet in Webster, MA.
My afternoon nutrition is similar to the morning with some notable additions: a teaspoon of soaked lentils, a few pieces of broccoli or cauliflower or some other vegetable selection.
 |
| Bob's Afternoon Meal Good Source Of Proteins, Carbohydrates, Fats, Fiber From Greens, Nuts, Seeds, Fruit, Granola |
Lentils and Broccoli
I do not have a dinner in any conventional sense.
A small piece of ginger, several pistachios, macadamia nuts or hazel nuts along with some greens, vegetables (pieces of broccoli, cauliflower, pea pods and carrots or some fresh, dried fruits with water serve as 'dinner'.
On two recent social occasions at public establishments i avoided the high levels of salt, sugar and fat of processed foods.
This was accomplished by bringing, eating a mix of my nuts, seeds from home and having pieces of fresh fruit with water at one location and having a cup of an excellent vegan gazpacho along with my nuts, seeds and a ginger lemon tea with no caffeine at another site.
The addition of small bits of chocolate at times provides a welcome flavor to many of my various mixes of greens, vegetables, nuts, seeds, fruits and granola.
I have used my body's response to inform what foods i can eat without experiencing discomfort and, or possibly inflammatory reactions.
From my years of reading, researching different nutritional claims, i have become skeptical of many diverse government, medical and clinical sources about what to eat, avoid because of a myriad of cited concerns.
My gastro-intestinal tract and its associated microbiome (flora including bacteria) and skin are seemly healthy at this time - these various organs and microbes will let me know if my nutrition choices need to be modified.
My desire to maintain the lean, strong and flexible body type i now enjoy (ecto-mesomorph) has resulted in another positive outcome: it has enhanced my whole body yoga mobility, balance and improved my breathing, mindfullness.
I recently ceased attending my four group yoga classes for the Summer in part to emphasize my home yoga activities.
For several years my living room has served as a home yoga studio and continues to be used daily.
At home [1] more time can be devoted to longer held postures, sequences of movements not possible in a large class and [2] I can customize & experiment with asana selections, movement variations and sequences to address my specific mobility limitations, strengths.
My home practice is still complemented by weekly one-on-one partner sessions with an instructor at Ray Hoyt's studio,The Yoga Loft, in Dudley, MA.
It is my intent to talk about the diverse whole body movements practiced during my morning sessions in a future blog.
Recognizing I have always moved best at my lightest weight, it has been especially satisfying being able to devote more time to address restricted areas of mobility including my lower back, associated pelvic girdle muscles and connective tissues at home.
A recent exciting, significant example of my mobility progress over the past year was experienced with a variation of the asana known as Malasana and was achieved recently on July 19th - the start of my 81st month of yoga activities.
For the first time ever, i was able to move my torso, head forwards from a deep squatting position to touch the floor keeping my feet flat - a movement not possible when the image below was taken over a year ago and soon after first attempting this (for me) challenging posture.
It took me approximately four minutes, thirty seconds to accomplish a long sought goal to open muscles associated with spinal, pelvic areas.
This enhanced range of motion demonstrates an individuals mobility is not beyond the realm of possibilities for a senior of my age, beyond.
Bob In Malasana Variation
June, 2016
June, 2016
Head Approaching Floor
The Yoga Loft
July 19, 2017
First Time
Both Head & Feet On Floor Simultaneously
Home Yoga Studio
Home Yoga Studio
My ongoing focus on making both yoga and nutrition important lifestyle priorities has continued to provide invaluable physical and mental health benefits.
Ray became, remains a valued yoga instructor and has most influenced me to make better nutrition choices, focus on my whole body mobility.
I remain grateful for his contributions to my quality of life.
#BobCrowther #RayHoyt #Yoga #Nutrition
