LIPID PANEL DATA (AUG, 2023 - AUG, 2024)

During the past 12 months I was able to maintain daily focus and discipline to moderate lipid panel risk factors by making informed decisions about the nutrient quality and quantity of foods eaten.

HIGHLIGHTING

BENEFITS

OF A

LIFESTYLE EMPHASIS ON NUTRITION

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ENJOYING A MORNNG MEAL

CAPRESE ON SOURDOUGH

WITH

TOMATO, MOZZARELLA, GREENS

&

AVOCADO, MUSHROOMS, VEGGIE MIX

I recognized the proteins, fats and carbohydrates of the various ingredients contributing to the CAPRESE ON SOURDOUGH was healthy and would not significantly raise LIPID PANEL risk factors: :

TOTAL CHOLESTEROL, LDL-C, HDL-C, NON HDL-C, TRIGLYCERIDES, APOLIPOPROTEIN B

OBTAINING EMPIRICAL EVIDENCE

My Geriatric Specialist Dr. Jarrod Faucher recently authorized Quest Diagnostics in Auburn, MA to obtain blood and urine samples for analysis in preparation for our annual meeting this September.

The metabolic data obtained from the approved assays would provide useful information on the functional status of my cardiovascular, liver, kidney, red  & white blood cell types in addition to blood glucose, electrolytes, protein and vitamin B12, D2 levels among others.

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ASSESSING  

CARDIOVASCULAR ATHEROSCLEROSIS

I was particularly interested in the current status of four of the six cholesterol markers included in the LIPID PANEL:

• LDL-C (Low Density Lipoprotein - Cholesterol)

• HDL-C (High Density Lipoprotein - Cholesterol)

• TRIGLYCERIDES

• APOLIPOPROTEIN B

THESE FOUR LIPIDS ARE IMPORTANT

In 2021, in response to elevated and unhealthy blood lipid values (hyperlipidemia), imaging to determine the amount of calcium within coronary artery plaque indicated a diagnosis of extensive atherosclerosis and an assessment of my high statistical risk of a future cardiovascular incident within five years.

--------

Following Dr. Faucher's recommendation, I began taking Rosuvastatin (40mg) and Aspirin (82 mg) daily and have done so without any disruption.

 NOTE

[1] This medication successfully lowered elevated lipid markers within 22 days without any obvious side effects

[2] Further improvements in my lipid panel risk factor values were achieved by significantly reducing the consumption of ULTRA-PROCESSED foods distributed by BIG FOODS

[SEE TWO BOOKS BY MICHAEL MOSS]

ALSO 

CONSIDER EXAMINING

 PUBLICATION BY CHRIS VAN TULLEKEN

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Below I share data of four of my six LIPID PANEL VALUES  - measured as milligrams per deciliter (mg/dL) - for the past 12 months:

[1]

LDL- CHOLESTEROL

MY VALUE

53 

RECOMMENDED

LESS THAN 100mg/dL

[2]

HDL- CHOLESTEROL

MY VALUE

79

RECOMMENDED

ABOVE 60 mg/dL

[3]

TRIGLYCERIDES

MY VALUE

60

RECOMMENDED

BELOW 150 mg/dL

[4]

APOLIPROTEIN B

MY VALUE

57

RECOMMENDED

LESS THAN 100 mg/dL

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RELATIVELY GOOD BUT ....

I AM STILL DEALING WITH THE CONSEQUENCES OF PAST POOR EATING HABITS

I consider these lipid panel data encouraging and supporting my daily nutrition approaches following Michael Pollan advice: eating real food, mostly plants, in small amounts.

HOWEVER

These  lipid data are likely incomplete and misleading - especially not knowing the extent of soft and hard plaque deposition that exists throughout my body.

Perspectives from diverse sources on emerging observations from recent health, medical research continue to be of interest  including those shared by PETER ATTIA.

 

RECOMMENDED

 THE

2023

PUBLICATION

PETER ATTIA

 presents perspectives based on both personal and professional experiences and published research on diverse topics of cardiovascular health, nutritional biochemistry

CONSIDER READING:

• CHAPTER 7   The Ticker   Confronting - and Preventing - Heart Disease, the Deadliest Killer on the Planet

• CHAPTER 14  Nutrition 3.0: You Say Potato, I Say "Nutritional Biochemistry"

&

• CHAPTER 15  Putting Nutritional Biochemistry into Practice: How To Find The Right Eating Pattern for you

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AN ALTERNATIVE OPTION

Listen to Dr. Attia talk about these nutrition and other topics (exercise, sleep, controlling stress, mindfulness) that contribute to the overall quality of our lives and undoubtedly to our longevity).

[Some presentations are done alone, some in a questions and answer format]

NOTE

He encourages individuals:

•  to be "aggressive" to maintain their health
•  to be proactive from an early age
•  to not wait until an illness is diagnosed

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ACKNOWLEDGING

LIPID PANEL LIMITATIONS

[1]

(1) The six compounds included on my current lipid panel  report are not inclusive and, while informative, likely only provide an incomplete assessment of potential cardiovascular risks from metabolism of other lipids not fully understood at this time

(2) Dr. Attia highlights Lp (a) [Lipoprotein (a)] and suggests this compound is, like apolipoprotein B, another useful indicator of cardiovascular risk that should be monitored more closely

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NUTRITION

AT

THE ROSE ROOM CAFE

WEBSTER, MA

WHAT REAL FOOD LOOKS LIKE

SHARING  MEALS EATEN CONTRIBUTING

TO 

MY CURRENT HEALTH STATUS

I have supplemented the locally sourced, hand crafted and seasonal meals offered by owner JESS SABINE and HER EXCELLENT STAFF during the past year.

These additions, all plant-based foods, at times include combinations of apple, avocado, banana, blueberries, blackberries, broccoli, cabbage, kale, mushrooms, slaws among others. 

CURRENT MENU OPTIONS

AUGUST 31, 2024

EXAMPLES

OF

MORNING MEALS

I HAVE ENJOYED RECENTLY

PEACHES + CREAM LOCAL SKYR, PEACHES, JALAPENO HONEY

PEACHES + TOMATO, GOAT CHEESE

ZA'TAR ROASTED CHICK PEA SALAD

OVERNIGHT OATS, OAT MILK, CRANBERRIES

ROASTED CABBAGE, EGG

YOGURT, JAM, GRANOLA

YOLKS & SPUDS, GREENS

SHARE YOUR COMMENTS 

 BOB CROWTHER - NUTRITION  - YOGA

FOCUSING ON THE POSITIVE

 DURING

 JULY, 2024

[1]

YOGA

REGAINING MOBILITY FROM INJURY

'REVERSE NAMASTE'

IMPROVING

WRIST, HAND FINGERS & PALMS

RANGE OF MOTIONS

[2]

WALKING

CELEBRATING TODAY

MY

1,200 th

CONSECUTIVE DAY WALKING

AROUND SUNRISE

AT

AUBURN GOLF COURSE

[3] 

NUTRITION

MORNING SEASONAL MEAL

AT

THE ROSE ROOM CAFE

WEBSTER, MA

KUDOS

TO

 JESS SABINE, STAFF

ROASTED CABBAGE

EGG

GOAT CHEESE

WITH ADDITIONS

AVOCADO, MUSHROOMS, VEGGIES

SHARE YOUR COMMENTS

BOB CROWTHER - NUTRITION - YOGA

YOGA PROGRESS, CHALLENGES AT 73

One step forward, one step backward accurately describes the impact on my mobility from significant upper body soft tissue trauma during the past three years.

[1]

WELCOMED

PROGRESS

GUILLOTINE ASANA

My ability to move well in the GUILLOTINE pose this past August exceeded reasonable expectations - it was my first attempt doing this challenging asana since being injured.

What my hatha yoga instructor, Tui Na massage specialist RAY HOYT documented was evidence of an enhanced lengthening of many body muscles, tendons and ligaments associated with multiple joints allowing the torso to bend deeply towards  relatively straight legs while maintaining balance with arms positioned through legs and hands clasped behind my back.

LIKEWISE 

An additional demonstration of regained whole body mobility is shown in the TORTOISE asana: starting from a sitting position.

TORTOISE is practiced daily to help maintain my ability to do these whole body movements relatively easy as a geriatric and without any discomfort or pain.

HOWEVER

Negative consequences from the car accident on March 23, 2021 persist - impacting my muscles, connective tissues and joints.

Several of these issues are highlighted below.

[2]

CHALLENGES

(A)

WITH

HANDS & WRISTS

CHATURANGA VARIATION

My CHATURANGA modification documented in 2013 by Eric LEcuyer demonstrates well the range of motions of hands, wrists and arms - with the ability to raise and lower my body in this position.

With damage to these soft tissues I was initially unable to enter this asana.

ALSO

CONFRONTING 

A

MEDICAL CONDITION

During the past decade I was diagnosed with Dupuytren's Contracture - a progressive connective tissue disease that can significantly restrict mobility.

CONTROLLED STRETCHING NECESSARY

Whole body warm up activities are done daily before both morning and evening yoga sessions in my condo.

----

I anticipate increasing the time devoted to opening my hand fingers and palms. 

There are days when 30 - 45 minutes unfortunately are not sufficient to have both hands and wrists mobile for specific asanas.

EXPERIENCING

COMPROMISED MOBILITY

I continue to have inconsistent outcomes attempting to do three asanas:   

• CROW pose (supporting body  on hands with knees on triceps)

• EIGHT ANGLES (supporting body on hands with both legs fully extended laterally - moving initially from a sitting position)

• FIREFLY VARIATION shown below (supporting body on hands as elevating legs from a deep squat)

Listening to my body carefully doing these and the other asanas has reduced the potential for injury - at no time are any movements forced.

A common practice I have followed has been to limit the times and, or number of repetitions doing specific movements.

(B)

WITH

SARCOPENIA

&

REDUCED MUSCLE STRENGTH

Many years have passed since PATTY TREMBLAY took this image in THE YOGA LOFT - during which I have lost muscle mass.

EVIDENCE

Aside from simply not being able to move into and hold specific asanas for durations as in the past, the visible signs from loss of muscle mass are evident - further confirmed by examining old photos documenting diverse yoga asanas during the past 14 years.

-------

Only during the past twelve months have I made limited but notable progress in acquiring whole body strength while maintaining a lean body at my adolescent weight.

EXAMPLES

PLANK, FOREARM PLANK & SIDE PLANK are three asanas where I have shown significant upper body strength improvement.

MY strategy of remaining in a specific posture for limited times with multiple repetitions has been effective.

NOTE

Especially satisfying has been my progress in PUSH UPS - positioning my hands with fingers forwards in a position next to the thoracic area  as done for CHATURANGA.

(C)

WITH

MAINTAINING FEET BALANCE

My twice a day yoga sessions and daily walking have both contributed to the muscle tone present in my feet, legs and pelvic girdle and back.

YET

Balance on one or two feet in various asanas at 73 requires daily practice.

EVIDENCE OF PROGRESS

Repetitions of standing on one foot holding a raised bent knee for multiple minutes at a time with controlled breathing within two feet of a mirror have led to positive balance outcomes.

The STANDING SPLIT movements demonstrating a raised right leg also has been achieved with my left leg.

I photographed this asana using a ten second exposure delay. 

[3]

WALKING

ENJOYING

NATURE"S

ARTWORK

FUNGI, MOSS

LICHENS ON ROCK

I have continued to walk daily in all weather conditions - extending the number of consecutive days engaged in this activity beyond 1,000 on January 11, 2024.

 

PURCHASED

NEW WALKING SHOES

The Podiatrist I recently met treated a callous and recommended the purchase of the TODU Phantom 3 shoes - designed with more toe room and good heel support.

The addition of insteps have provided effected arch support  and comfort.

OUTCOME

I am moving better and no longer experiencing discomfort, pain from the callous on my right foot. 

NOTE

Recent monthly massage sessions with RAY HOYT have included focus on both lower legs, soles of feet.

ADDITIONAL

NATURE OBSERVATIONS

FEBRUARY BLOSSOMS

TAPPING MAPLE TREES

EARLY MARCH DAFFODILS 

LATE MARCH CROCUS 

NUTRITION

AT

THE ROSE ROOM, WEBSTER, MA

JESS SABINE

Jess and her talented, friendly staff have provided a unique eating experience in this region of Central Massachusetts.

I have continued to enjoy the various locally sourced and hand crafted menu selections each morning.

A recent SPECIAL offering is shown below.

HUMMUS VEGGIE BAGEL

This creative meal includes hummus, carrot, onion, greens and cream cheese on an everything bagel.

I added the pomegranate, raspberries, blueberries, and nuts.

THE GIFT OF HEALTH, WELLNESS

I remain grateful on this birthday for the health now enjoyed  fully aware of its ephemeral nature.

My lifestyle focus on daily yoga mobility and making daily informed nutrition choices have contributed to this current status.

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BOB CROWTHER - NUTRITION - YOGA