My twice a day, morning and evening yoga sessions have continued during the past six weeks - with one exception during a weekend trip, enjoying a Saturday walking 17+ miles.
Emphasis
On
Whole Body Mobility
Evaluating
My
Progress
With
Upper Facing Bow*
[The Yoga Loft, 2015]
In 2010 I Could Barely Raise My Body A Few Inches
Demonstrating
A Limited Range of Motion
Restricted
Muscle, Joint, Connective Tissue Mobility
Achieving Some Spinal Flexibility
My
Progress
With
Upper Facing Bow*
[The Yoga Loft, 2015]
In 2010 I Could Barely Raise My Body A Few Inches
Demonstrating
A Limited Range of Motion
Restricted
Muscle, Joint, Connective Tissue Mobility
Achieving Some Spinal Flexibility
*I am reminded of what is possible in this asana having seen, enjoyed for many years the full range of possible motions, height and exquisite form achieved by two of my former instructors, Patty Tremblay and Jen Gendron
I practice Upper Facing Bow and other asanas including original and variations of Cobra, Updog, Bow, Locust, Camel, Pigeon, Upper Facing Plank daily to further open my spine, shoulder and hip girdles.
To facilitate movements in the absence of a partner at home, I have found using yoga blocks at different heights and a stair effective props to safely enhance my lift from a supine position.
 |
| Two Yoga Blocks At Stairs Allow My Practice Of Upper Facing Bow Without Any Sensation Of Numbness (Waist - Feet) |
Recent Nutrition
Sources & Selections
Whole Foods (Shrewsbury)
Whole Foods (Shrewsbury)
Organic Green Asparagus
Organic Daisy Tangerines
Wakame, Kombu
Chocolove Extreme Dark Chocolate (88% Cocoa
Organic Daisy Tangerines
Wakame, Kombu
Chocolove Extreme Dark Chocolate (88% Cocoa
Wegmans (Northborough)
Organic
Blueberries, Goji Berries
Pumpkin Seeds, Sesame Seeds
Pumpkin Seeds, Sesame Seeds
Trader Joe's (Shrewsbury)
Organic Avocado
Wild Unsalted Sardines
Organic Pomegranate Seeds
A Grain & Seed Mixture
Of
Sprouted Buckwheat, Sprouted Millet
&
Chia, Golden Flax, Shelled Hemp Seeds
Plus
Red Quinoa, Amaranth
Wild Unsalted Sardines
Organic Pomegranate Seeds
A Grain & Seed Mixture
Of
Sprouted Buckwheat, Sprouted Millet
&
Chia, Golden Flax, Shelled Hemp Seeds
Plus
Red Quinoa, Amaranth
The Living Earth (Worcester)
Organic Coconut Flakes
Organic Bliss Fruit
[Unsulfured Apricots, Plums, Figs]
Organic Kelp (Maine Coast)
Organic Tri-Color Ouinoa (Shiloh Farms)
These components were added to my daily meals during the past six weeks - examples of morning and afternoon meals are shown below.
Organic Bliss Fruit
[Unsulfured Apricots, Plums, Figs]
Organic Kelp (Maine Coast)
Organic Tri-Color Ouinoa (Shiloh Farms)
These components were added to my daily meals during the past six weeks - examples of morning and afternoon meals are shown below.
Morning Nutrition
March 14th Meal
 |
| Combination Of Seafood, Vegetables, Fruits, Dairy, Seeds, Spices Wild Sardines Wakame Asparagus, Broccoli Purple & Orange Carrots Blueberries, Blackberries Medjool Date Pieces Some Organic Egg Plus Chia Seeds, Rosemary, Tumeric California Extra Virgin Olive Oil |
March 20th Meal
 |
| Nutritous Plant Foods A Small Mixture Of Avocado, Broccoli, Asparagus Raspberries, Blueberries, Pear With Purple Carrot Golgi Berries Chia & Sesame Seeds & Coconut Slices Extra Virgin Olive Oil |
Afternoon Nutrition
Small Nutrient-Rich Mix
Of
Spinach, Arugula
Wild Pink Salmon
&
Aspagagus Tips
Pecans, Hazel Nuts, Pistacio Meats
With
Blackberries, Blueberries
&
After Photo Taken
Chia Seeds
Extra Virgin Olive Oil (California)
March 19th Meal
 |
| A Combination Of Avocado, Asparagus, Broccoli With Goji Berries Blueberries, Raspberies Pear Slices & Chia, Pomergranate, Pumpkin Peppitas & Sesame Seeds Plus Extra Virgin Olive Oil |
Arcade Snacks (Auburn) continues to be my primary source of mixed nuts (almonds, walnuts, pecans, Brazil nut, hazelnuts, pistachios, macadamias) and seeds (chia, flax, sunflower) among other items eaten daily.
Isador's Organics (Oxford) has continued to provide local nutrient-rich foods: D'anjou pear, kiwi, roma tomato, rainbow carrots, black radish, parsnip, grapefruit, cylindra red beets.
Local food stores provided organic eggs, organic broccoli sprouts, non-GMO extra sharp chedder (Old Croc, Australia), both organic rosemary & ground turmeric, organic pear and orange among other items.
My interest in seeking an informed presentation and analysis on food and nutrition led me to include, introduce the book by Mark Hyman, MD.
Physican, 35 Years Nutrition Experience
Clinicial Treatment Of 10,000+ Patients
Using Food As "Drugs"
Author of Many Nutrition Books
Including
"Eat Fat, Get Thin"
 |
| Director Cleveland Clinic Center for Functional Medicine & The UltraWellness Center |
The author presents selected historical and current data on a wide range of topics in a clear manner - sharing his insights, perspectives and solutions from decades of personal and professional interactions with his clients.
I highly recommend this book as a valuable resource for anyone interested in nutrition and making more informed choices about what to eat.
The inclusion of various online websites, organizations including the Environmental Working Group in the Chapters and sources referenced in the Notes both facilitates, promotes further inquiry.
My objective for presenting the book as an outline, with limited commentary, is: (1) to promote an appreciation of the diverse topics covered and (2) to encourage others to learn how they can help to achieve, maintain a lifestyle that includes healthy nutritional habits.
Introduction [pp. 3 - 6]The inclusion of various online websites, organizations including the Environmental Working Group in the Chapters and sources referenced in the Notes both facilitates, promotes further inquiry.
My objective for presenting the book as an outline, with limited commentary, is: (1) to promote an appreciation of the diverse topics covered and (2) to encourage others to learn how they can help to achieve, maintain a lifestyle that includes healthy nutritional habits.
How This Book Works
Comments
Selective Quotations
Food "is medicine"
Food is "effective in treating chronic disease"
"The science of nutrition is often squeaky"
Food is "effective in treating chronic disease"
"The science of nutrition is often squeaky"
"This book is meant to be a roadmap based on the best and latest science of what to eat"
See Books
Marion Nestle (2002)
Food Politics
How The Food Industry Influences Nutrition And Health
&
Food Politics
How The Food Industry Influences Nutrition And Health
&
Joel Salatin
Polyface Farm [in Virginia]
Polyface Farm [in Virginia]
A Farmers Advice
for
Happier Hens, Healthier People and a Better World (2011)
War Stories from the Local Front (2007)
Ending Food Confusion, Fear And Insecurity
Includes
Nutrition IQ Quiz
So, What Exactly Are we Eating
Cooking Our Way Out Of Obesity And Disease
The Cure Is In The Kitchen
Includes
Nutrition IQ Quiz
So, What Exactly Are we Eating
Cooking Our Way Out Of Obesity And Disease
The Cure Is In The Kitchen
Cooking Our Way Out of This Mess One Meal At A Time
Untangling The Research On Food
The Need For A National Food, Health, and Well-Being Policy
Shifting Our Focus Back To Real Food
Getting Clear On What The Heck We Should Eat
Answers To The Nutrition IQ Quiz
Comments
See Books
by
Michael Pollan
Untangling The Research On Food
The Need For A National Food, Health, and Well-Being Policy
Shifting Our Focus Back To Real Food
Getting Clear On What The Heck We Should Eat
Answers To The Nutrition IQ Quiz
Comments
See Books
by
Michael Pollan
- Omnivores Dilemma A Natural History of Four Meals (2006)
- Food Rules An Eater's Manual (2009)
- Cooked A Natural History Of Transformation (2013)
Eric Schlosser
Fast Food Nation the dark side of the all-american meal (2001) What The Heck Should I Eat?
Categories Of Foods Discussed, Evaluated
Meat, Poultry and Eggs, Milk and Dairy
Fish and Seafood, Vegetables, Fruit, Fats and Oils
Beans, Grains, Nuts and Seeds
Sugars and Sweetners, Beverages
And
Addresses the Following Topics
Nutrition IQ Quiz, Science of each food category
What the experts got Right, What they got wrong
What we still do not know for sure
(Number) Things you need to know about
Geek Alert: A Little more Science
&
Adds Discussion Of Specific To Each Category
Comments
The author challenges common myths associated with the food groups.
President of World Heart Association
"Contrary to common beliefs, the current recommendations to reduce saturated fat have no scientific basis"
Cites Book
The author challenges common myths associated with the food groups.
NOTE
Salim Yusuf 2017 OuotePresident of World Heart Association
"Contrary to common beliefs, the current recommendations to reduce saturated fat have no scientific basis"
Cites Book
John Yudkin 1972 book "Pure, White, and Deadly"
"sounded the alarm on sugar and urged the public to adopt low-carb diets"
Other Suggested Readings
> Michael Moss (2013) Salt Sugar Fat How the Food Giants Hooked Us
> Robert H. Lustig (2013) Fat Chance Beating the Odds Against Sugar, Processed Food, Obesity, and Disease
> Christopher McDougall (2015) Natural Born Hero (see comments on William Banting, Ancel Keyes, John Yudkin - the author presents an interesting history associating these people to fat metabolism, the inhabitants of Crete)
Reviewing Food Categories
Future blog posts will address, comment on each of the 12 food categories as listed by the author reflecting my own experiences.
Future blog posts will address, comment on each of the 12 food categories as listed by the author reflecting my own experiences.
I did, however, want to highlight the table presented on page 212 citing some known nutritional benefits of the seven nuts shown below.
Healthy Nuts
I Eat Daily
 |
| Raw & Unsalted Almonds, Walnuts Pecans, Brazil Nuts HazelNuts, Pistacchios Macadamias From Arcade Snacks (Auburn) |
Chapter III [pp. 253 - 277]
What Else You Need To Know About Food
Things To Keep Out Of Your Food
Including
Unhealthy Processed Foods
Pesticides and Herbicides
Additives
Genetically Modified Organisms
Antibiotics, Hormones
Emulsifiers and Gums
Chemicals In Containers
Phony Fats and Fake Butters
Refined Oil High In Omega-6 Fatty Acids
Things You Can Add To Your Diet
Including
Spices, Herbs
&
Other Condiments:
The Powerful Medicine In Our Food
Salt, Condiments, Dressing
Vinegar and Juices
Healthy Processed Foods
Good Health Starts In The Kitchen
Including
Toss These, Keep or Purchase These, Perishibles
Is Food Enough, Or Do We Require More?
Things To Keep Out Of Your Food
Including
Unhealthy Processed Foods
Pesticides and Herbicides
Additives
Genetically Modified Organisms
Antibiotics, Hormones
Emulsifiers and Gums
Chemicals In Containers
Phony Fats and Fake Butters
Refined Oil High In Omega-6 Fatty Acids
Things You Can Add To Your Diet
Including
Spices, Herbs
&
Other Condiments:
The Powerful Medicine In Our Food
Salt, Condiments, Dressing
Vinegar and Juices
Healthy Processed Foods
Good Health Starts In The Kitchen
Including
Toss These, Keep or Purchase These, Perishibles
Is Food Enough, Or Do We Require More?
Comments
As with the 12 food categories, I will share my perspectives on the author's assessments of each topic in future posts.
See Books
>Marie-Monique Robin (2008) The World According To Monsanto Pollution, Corruption, and the Control Of the World's Food Supply > See 2009 book edited by Karl Weber Food, Inc How Industrial Food is Making us Sicker, Fatter and Poorer - And What You Can Do About It
Chapter IV [pp. 279 - 331]
The Pegan Diet And How To Eat For Life
Before The Diet, the Detox
Eliminate Sugar, Processed Food, And Potentially Inflammatory Or Toxic Foods for 10 Days
Focus On Eating Real, Whole Foods For 10 Days
Take Supplements To Support Your Health
Enhancing Your Detox experience
The Pegan Diet
The Two-Step Transition To The Pegan Diet
Pegan Diet - A Way Of Life
Meal Plan And Recipes
A 7-Day Meal Plan
See Breakfast, Lunch, Dinner Recipes
Sides And Snacks
Comments
The Detox Program is based on Mark Hyman's
2014 Book
"The Blood Sugar Solution 10 Day Detox Diet"
The author's tongue-in cheek name (The Pegan Diet) - selecting preferences from the Paleo and Vegan communities that includes many plant foods, those with the healthy fats and have low sugar and starch along with animal foods raised, processed without the use of extraneous harmful chemicals - reflects both personal food history experiences, nutrition knowledge. Before The Diet, the Detox
Eliminate Sugar, Processed Food, And Potentially Inflammatory Or Toxic Foods for 10 Days
Focus On Eating Real, Whole Foods For 10 Days
Take Supplements To Support Your Health
Enhancing Your Detox experience
The Pegan Diet
The Two-Step Transition To The Pegan Diet
Pegan Diet - A Way Of Life
Meal Plan And Recipes
A 7-Day Meal Plan
See Breakfast, Lunch, Dinner Recipes
Sides And Snacks
Comments
The Detox Program is based on Mark Hyman's
2014 Book
"The Blood Sugar Solution 10 Day Detox Diet"
I cite the author's list of 13 Pillars of The Pegan Diet (pp. 290 -292).
Stay away from sugar
Eat mostly plants
Easy on fruits
Eat mostly plants
Easy on fruits
Stay away from
pesticides, antibiotics, hormones and GMO foods
Eat foods containing healthy fats
Stay away from most vegetable, nut and seed oils
Avoid or limit dairy
Think of meat and animal products as condiments
Eat
sustainably raised or harvested low-mercury fish
Avoid gluten
Eat gluten-free whole grains sparingly
Eat beans only once in a while
&
Get tested to personalize your approach
Comments
These 13 items are reasonable considerations for selecting those foods contributing to ones daily nutrition - especially the recognition that an individuals nutritional needs are personal, unique
These 13 items are reasonable considerations for selecting those foods contributing to ones daily nutrition - especially the recognition that an individuals nutritional needs are personal, unique
These recipes are a good introduction to understanding what constitutes informed food selections contributing to a healthy meal
See Book
Daniel Charles (2014)
Lords of the Harvest Biotech, Big Money, and the Future of Food
Daniel Charles (2014)
Lords of the Harvest Biotech, Big Money, and the Future of Food
Comments
Books I have mentioned from other authors writing on a wide range of topics related to Foods, Nutrition provide historical references of potential interest.
Index [pp. 365 - 384]
comments
The Microbiome
This important and emerging research area referred to as nutrigenomics was not included in the Index (see pp. 116, 136).
Our understanding of the microbiome, including the presence of bacteria, viruses, fungi associated with our gastrointestinal system, continues to emerge.
What we eat effects the microbiome and the microbiome in turn produce chemicals that our cells respond to.
What we eat effects the microbiome and the microbiome in turn produce chemicals that our cells respond to.
Also missing from the Index
Josh Tickell
Kiss The Ground
How The Food You Eat Can Reverse Climate Change, Heal Your Body & Ultimately Save Our World
Additional Thoughts
Consumers Confront Major Questions:
Consumers Confront Major Questions:
- What constitutes accurate information reflecting available science about the nutrition, safety of our foods?
- What are the known positive and negative short and long term effects, outcomes of eating specific foods?
- Significantly, how does one distinguish between correlations and cause & effect in nutrition studies designed to evaluate what we eat?
- How do consumers evaluate the the Pegan, Vegan, Paleo, Vegetarian, Mediterranean, Raw Food, Ketogenic, High- Fat, Low-Fat, Omnivore among others mentioned by the author?
- The Food Industry, Monsanto (creating addictive levels of salt, sugar and fat in processed foods, misleading food marketing & branding, misleading labeling, negative consequences of genetically modifies organisms, loss of biological diversity)
- Government Agencies such as (1) the Food and Drug Administration historical conflict: often supporting big business interests at the expense of consumer health (2) US Dietary Guidelines that advocate unhealthy nutrition practices (about saturated fats, cholesterol, sugar, high-fructose corn syrup among others)
- Pharma Industry (influencing doctors, creating conflicts of interests to prescribe drugs (including antibiotics, opioids, statins, blood pressure meds) when other options including healthy foods, becoming more mobile are available
and
- Medical Organizations including The American Heart Association not challenging compromised science data [see Ancel Keys vs. John Yudkin re: saturated fat, sugar controversy]
- Scientists acting badly at request of Food Industry (Fred Stare and Mark Hegsted 1967 paper "dismissed the link between sugar and heart disease and shifted the blame to saturated fat")
- Nutrition studies: "Much nutrition research suffers from a fatal flaw: It relies on short-term studies to examine chronic, long-term problems"- from the Daniel Engber 2017 article in The Atlantic reviewing the book "The Case Against Sugar" by Gary Taubes
- Print, digital media (for reporters not being more critical of their sources within The Food Industry, Government, Medical Community, Pharma. Others that contributes to our nutrition, health problems
Last Words
Today I celebrate experiencing my biological, not chronological, age: - I have eaten well this past year to maintain good health, to experience my adolescent weight
- My yoga practice has kept me lean and mobile; I enjoy good balance, breathing and a calmer mind
- No medications or any supplements are being used
- Pain is not an issue
Your reactions to my comments and images are welcomed.
I will share the outcomes of a year long experiment to further lower my health risk factors through yoga and nutrition in my April blog.
I will share the outcomes of a year long experiment to further lower my health risk factors through yoga and nutrition in my April blog.
#BobCrowther #Food #Nutrition #Yoga
