Eat Real Foods, Mostly Plants, In Small Amounts
September was notable for expanding my plant food choices of the past several months - consuming new grains, seeds, beans and peas.
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| New Plant Food Selections 100% Whole Grain Blend (Nature's Earthly Choice) Mixture Organic Red, Organic Gold Quinoa With Amaranth, Brown & Wild Rice And Garbanzo Beans (Organics) Organic Italian Pearled Farro (Nature's Earthly Choice) Blackeye Peas (Goya) |
I enjoyed mixing teaspoon amounts of each of these four plant products individually or in combination after an overnight soaking in water and a brief 2-3 minute microwave exposure to the various mixed greens, vegetables, fruits, nuts, seeds, granola and other components of my morning and afternoon meals.
Bob's Red Mill 13 Bean Soup Mix containing various beans: navy, red, pinto, baby and large lima, garbanzo, great northern, kidney and peas (black-eyed, yellow & green split) along with lentils also has added variety, quality daily nutrients.
Teaspoon mixtures of the 13 bean mix were soaked in water and briefly microwave heated for two to three minutes before being added hot or cold to different vegetables, fruits, nuts and, or seeds.
Combining as many as ten to fifteen different food items in a single meal has provided me the requisite daily protein, carbohydrates and fats along with essential vitamins, minerals and fiber to maintain my health.
Bob's Red Mill 13 Bean Soup Mix containing various beans: navy, red, pinto, baby and large lima, garbanzo, great northern, kidney and peas (black-eyed, yellow & green split) along with lentils also has added variety, quality daily nutrients.
Teaspoon mixtures of the 13 bean mix were soaked in water and briefly microwave heated for two to three minutes before being added hot or cold to different vegetables, fruits, nuts and, or seeds.
Combining as many as ten to fifteen different food items in a single meal has provided me the requisite daily protein, carbohydrates and fats along with essential vitamins, minerals and fiber to maintain my health.
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| A Representative September Afternoon Meal Multiple Ingredients Mixed Greens, Local Garden Kale Home Grown Green Pepper, Tomato Fresh Blueberries, Grapes, Avocado Garbanzo Beans, Farro Chia, Flax & Sunflower Seeds Pignolia Nuts Vegan Granola Mix Extra Virgin Olive Oil |
Small portions of two Green Giant selections: broccoli with carrots and snow peas and cauliflower florets were added unheated to many meals this past month - each package lasted 7-10 days.
I purchased and frequently added various fruits to my meals that included ripe pineapple, mango, strawberry, blueberry, watermelon, various whole grapes along with organic blackberries, raspberries and blueberries.
Slices of three additional fresh fruits (avocado, kiwi, apple) were added alone, at times together to other foods during the past 30 days - each of these fruits contributed to three to four meals.
Small pieces of Smoked Coho Salmon (Echo Falls) or one or two teaspoons of Light Tuna In Water (Bumble Bee) were added to complement various vegetables, fresh and dried fruits, nuts and seeds.
Reading labels and checking online data of the sodium content of my food sources, especially seafoods, facilitated my efforts to avoid exceeding a self-imposed daily salt consumption below 1,400 mg.
As in the past, keeping hydrated with water and other drinks including smoothies remained a high priority each day.
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| A Light September Meal Combining Smoked Salmon With Kale,Tomato, Beans, Nuts, Seeds Extra Virgin Olive Oil |
Both seafood selections (smoked salmon and tuna) and dairy (milk, small amounts of cheese) provided excellent natural sources of Vitamin B12.
My one and only occasion this past month eating meat - a small portion of grilled boneless chicken with some grilled yellow squash and a small whole potato - was an additional source of Vitamin B12.
The success I have experienced during 2017 to limit eating processed foods with elevated amounts of salt, sugar and fat continued during September.
Recently, small quantities of ice cream and two chocolate cookies were enjoyed while walking over 25 miles with a friend during a recent weekend visit to Boston.
Not surprisingly, consuming these foods had no adverse impact on meeting my short term nutrition objectives: the morning after my return to Auburn I weighed 123.2 pounds.
On one occasion this month a pumpkin spice latte from Starbucks was purchased to add flavor to the black coffee I usually drink.
Some old and new(*) food selections obtained from four different local establishments (Arcade Snacks, Booklovers Gourmet, Isador's Organics, Panera Bread) during the past thirty days are listed below.Recently, small quantities of ice cream and two chocolate cookies were enjoyed while walking over 25 miles with a friend during a recent weekend visit to Boston.
Not surprisingly, consuming these foods had no adverse impact on meeting my short term nutrition objectives: the morning after my return to Auburn I weighed 123.2 pounds.
On one occasion this month a pumpkin spice latte from Starbucks was purchased to add flavor to the black coffee I usually drink.
Supporting Local Business
I do acknowledge and thank Debra Horan, owner of the Booklovers Gourmet in Webster, for giving me home grown kale, various tomatoes and green peppers over several months including September.
Arcade Snacks (Southbridge Street, Auburn, MA)
*Edamame, Dry Roasted & Salted
And
Diverse Selections
Of
Nuts, Seeds, Dried Fruits Eaten Each Day
Including
Almonds, Brazil Nuts, Cashews, Hazel Nuts, Macadamia Nuts, Peanuts, Pistachios, Walnuts
And
Diverse Selections
Of
Nuts, Seeds, Dried Fruits Eaten Each Day
Including
Almonds, Brazil Nuts, Cashews, Hazel Nuts, Macadamia Nuts, Peanuts, Pistachios, Walnuts
Booklovers Gourmet (E. Main Street, Webster)
*Southern Cherry Almond Granola
(Paleo Collection, Vegan)
*Southern Cherry Almond Granola
(Paleo Collection, Vegan)
[A Grain- Free Mixture Of Silvered Raw Almonds, Pumpkin, Sunflower & Sesame Seeds, Unsweetened Coconut Chips, Dried Red Tart Cherries, Pure Vanilla & Orange Extracts, Sea Salt, Ground Ginger And Olive Oil]
Ice Cold Peach-Pear-Apricot Smoothie
Various Yogi Herbal Teas - With, Without Caffeine
Blueberry Blossom Pure Natural Honey
Isador's Organics (Main Street, Oxford)
*A Pachaka Balance Cold 16 Oz Smoothie
[Cucumber, Ginger, Tumeric, Banana, Coconut Water, Coriander]
Several Libation Smoothies [See My Last Blog]
Panera Bread (Millbury, Webster)
Peach, Blueberry, Almond Milk Smoothie
Various Fruit Cups (Local, Lexington, Boston)
My eating nutrient-rich, mostly plant foods along with small amounts of meat, seafood and dairy sources has led to a further weight reduction and positive health outcomes during the past six months.[Cucumber, Ginger, Tumeric, Banana, Coconut Water, Coriander]
Several Libation Smoothies [See My Last Blog]
Panera Bread (Millbury, Webster)
Peach, Blueberry, Almond Milk Smoothie
Various Fruit Cups (Local, Lexington, Boston)
- I sustained my daily September weight below 125 pounds
- On September 1st I weighed 124.2, On September 30th: 123.2
- 123.2 lbs. was experienced on six mornings during this month
Full Lotus, Bound Asana
Reflects
Mobility Progress
Reflects
Mobility Progress
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| Bob In Baddha Padmasana On September 11, 2017 First Time Able To Sit Upright With Both Hands Holding Feet A Challenging Pose Recently Has Become Accessible [See B. K. S. Iyengar Book, 'Light In Yoga'] Demonstrating Whole Body Mobility Involving Multiple Joints (Toes, Ankles, Knees, Hips, Spine, Shoulders, Elbows, Wrists, Fingers) And Lengthening Diverse Muscles & Connective Tissues |
The recent ability to move my body into Baddha Padmasana was an outgrowth of many years of practicing different hatha yoga asanas introduced to me by my instructor Ray Hoyt in The Yoga Loft and elsewhere.
Among other movements, these included sitting and standing leg cradles, a pigeon pose variation (chest over forward leg forming a right angle), double pigeon pose (overlapping in alignment ankles, knees and leaning forward with head touching floor), half lotus (placing ones foot on the upper thigh) and sitting upavistha (with legs wide, chest and chin on floor).
It was only during 2015 that I began to enter the full lotus asana - being able to gently, safely position and overlap my feet on each upper thigh on both sides (see images in earlier posts).
Developing more flexible hip and shoulder girdles also were required to enter the bound full lotus posture.
My ability to enter tortoise pose - sitting, leaning forward, with head on floor, soles of feet together and clasping both hands behind my back - was an important step towards achieving baddha padmasana.
At this time I still lean forward in the full lotus position to facilitate clasping the second foot and then raise my torso - at some future date I anticipate able to have hands hold feet sitting up tall.
I look forward to receiving reactions to the comments, images I have shared with you.
Among other movements, these included sitting and standing leg cradles, a pigeon pose variation (chest over forward leg forming a right angle), double pigeon pose (overlapping in alignment ankles, knees and leaning forward with head touching floor), half lotus (placing ones foot on the upper thigh) and sitting upavistha (with legs wide, chest and chin on floor).
It was only during 2015 that I began to enter the full lotus asana - being able to gently, safely position and overlap my feet on each upper thigh on both sides (see images in earlier posts).
Developing more flexible hip and shoulder girdles also were required to enter the bound full lotus posture.
My ability to enter tortoise pose - sitting, leaning forward, with head on floor, soles of feet together and clasping both hands behind my back - was an important step towards achieving baddha padmasana.
At this time I still lean forward in the full lotus position to facilitate clasping the second foot and then raise my torso - at some future date I anticipate able to have hands hold feet sitting up tall.
Encouraging Your Feedback
I look forward to receiving reactions to the comments, images I have shared with you.
#BobCrowther #Food Rules #Mobility #Nutrition #Yoga
