Yoga Fitness And Nutrition LLC

Saturday, October 19, 2024

STARTING MY 15th YEAR OF HATHA YOGA

ENJOYABLE, GRATEFUL - Appropriate words about being able at 73 to practice daily an activity enhancing my mental and physical health.

MY CURRENT YOGA FOCUS

TO MAINTAIN AND EXPAND

WHOLE BODY MOBILITY

COMPASS POSE

[A]

>THE FIRST SEVERAL YEARS<

Participating in group yoga classes led by RAY HOYT, my inspiring and skilled instructor, were the initial introductions to non-impact movements - begun having no previous experience but recognizing future possibilities.

My yoga activities have become a priority - a daily and significant lifestyle focus

REGULAR PRACTICE REWARDS

During the first several years I gradually acquired abilities to move into diverse postures (asanas) on my own, with the assistance of others (one or more) and by using various yoga props that safely facilitated mobility (see below).

SIGNIFICANTLY

My strength, balance, and flexibility were all enhanced along with obtaining controlled breathing and an ability to 'calm my mind'

COMPASS POSE

MOVEMENTS BECAME POSSIBLE

[B]

> BACKBENDING IN THE YOGA LOFT<

My yoga practice provided an opportunity to address a significant physical limitation: a restricted mobility (range of motions) to curve my spine backwards

Years of participating in many group classes receiving assistance from:

[1]

three talented instructors

and

an especially valued regular partner (DG)

[2]

one-on-one partner pose sessions

in addition to

[3]

my own regular practice

I gradually improved my back bending abilities - one notable example demonstrated by a Standing Back Bend.

DESPITE OBVIOUS LIMITATIONS

BEING ABLE TO MOVE MY BODY INTO THIS BACK BEND IS AMONG THE MOST REWARDING, SATISFYING ACCOMPLISHMENTS TO DATE

STANDING BACK BEND

PHOTO

PATTY TREMBLAY

Patty was another of my gifted instructors

I benefitted from her excellent teaching of group classes, especially during our many morning partner sessions for over five years in The YOGA LOFT

[C]

>CONDO YOGA STUDIO PROPS<

PROPS FACILITATE MOBILITY

My morning and evening daily yoga sessions at home that began on January 1, 2018 have used various props including yoga blocks, sandbag(s), a yoga strap, a back/abdominal support belt and an exercise ball among others along with a chair, walls, stairs.

THE

65 CM

EXERCISE BALL

This props has been an invaluable and reliable alternative way to stretch my whole body - especially the spine and back - in the absence of a partner(s) or a wall ladder and other back bending items once available in our community yoga studio (THE YOGA LOFT).

WHAT THE EXERCISE BALL ACCOMPLISHES

It gently and safely lengthens muscles & diverse connectives tissues (tendons, ligaments, fascia sheets & sheaths).

OTHER RECENT UPDATES

[1]

WALKING

UNDER THE STARS

My early morning walks during this October have often started before 4:00 am - at times with clear skies, a bright moon and many impressive star displays.

NOTE

NEXT WEEK I WILL WALK FOR

THE

1,300th Consecutive Day

ENJOYING

LOCAL SEASONAL DISPLAY

Smiling from a recent October observation

[One of many different color variations]

[2]

NUTRITION

SHARING

TWO

SEASONAL SPECIALS

RECENT MORNING MEALS

THE ROSE ROOM CAFE

[WEBSTER, MA]

AUTUMN HARVEST SALAD

BROCCOLI, CELERY, CRANBERRY, SEEDS

AND

FOREST MUSHROOM MARINARA

FLATBREAD

CHICKEN OF THE WOODS

WITH

MARINARA

GARLIC, RICOTTA

NOTE

I enhanced each menu selection by adding other foods including avocado, mushrooms and a veggie mix.

SHARE YOUR COMMENTS

BOB CROWTHER - NUTRITION - YOGA

Saturday, August 31, 2024

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

---

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.

------

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

-----------

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

RECOMMENDED

LESS THAN 100mg/dL

[2]

HDL- CHOLESTEROL

MY VALUE

RECOMMENDED

ABOVE 60 mg/dL

[3]

TRIGLYCERIDES

MY VALUE

RECOMMENDED

BELOW 150 mg/dL

[4]

APOLIPROTEIN B

MY VALUE

RECOMMENDED

LESS THAN 100 mg/dL

------

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

-------

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

-----

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

-------

NUTRITION

THE ROSE ROOM CAFE

WEBSTER, MA

WHAT REAL FOOD LOOKS LIKE

SHARING MEALS EATEN CONTRIBUTING

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