Achieving A Nutrition Goal
July 28, 2017 was notable: my weight was reduced to 125.0 pounds.
A long sought yet short term goal was achieved by significantly modifying habits and behaviors established over many years.
Acquiring nutritious ingredients and preparing small meals at home were most responsible for this positive health outcome.
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| An August Morning Meal Mixed Fresh Fruits Grapes Blueberries, Raspberries, Cut Strawberry Slices Of Kiwi, Mango A Single Cherry, One Medjool Date With A Teaspoon of Nuts, Seeds, Granola |
Most mornings during this past month I consumed mixed greens and, or home grown kale with several fresh, dried fruits and one or more vegetables - always with the addition of one or two teaspoons of a mix of chia, flax and sunflower seeds with pignolia nuts and a granola mix.
On those days when participating in one-on-one yoga sessions, I ate sparingly from a mixture of nuts, seeds and dried fruits (usually raisins, cranberries, blueberries, tart cherries).
I was conscious of and careful not to consume a large volume of food at any one meal - selecting the same small dish for each home meal to limit food quantity and acknowledging 'less was more'.
Purchasing small quantities of various plant food sources occurred almost daily to maintain their freshness, to avoid spoilage (especially of mixed greens).
A single apple or kiwi would last four - five days: small portions of each being added to a morning or an afternoon meal.
New plant sources of nutrients were enjoyed together: including the combination quinoa seeds and lentils (a teaspoon of each).
Fresh green beans and locally grown slices of green pepper were often added to small pieces of broccoli and, or cauliflower.
My only seafood eaten this past month was a modest piece of grilled salmon while visiting with friends.
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| One August Afternoon Meal Includes Lentils & Quinoa Green Pepper, Cauliflower Pieces Fresh Blackberries, One Cherry Dried Blueberries Chia, Flax and Sunflower Seeds Pignolia Nuts Blueberry Lavender Granola Olive Oil |
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| One August Afternoon Meal Mixed Greens Blackberries, Raspberries, A Cherry Raw Cut Green Beans Sunflower Seeds Olive Oil |
Isador's Organics (Main Street, Oxford, MA)
Among other selections, three new 16 ounce cold drinks from Isador's Organics served as a refreshing alternative to my usual meal:
[1] Strawberry Tremolo Smoothie [combining strawberry, almond milk, banana, hemp protein, vanilla, cardamon, cinnamon]
[2] Teatime Smoothie [a mixture of matcha, green apple, spinach, banana, filtered water, spearmint]
[3] Charcoal Smoothie [cucumber, celery, banana, kale, lemon, lime, charcoal]
Panera Bread (Webster, MA)
One some days I purchased either a small hot coffee or cold bottle of mineral water alone or along with an item listed below:
> A half portion of salad without dressing containing romaine, strawberry, fresh blueberries, mandarin orange, pineapple, toasted pecans and grilled chicken - the several small portions of chicken were the only meat i ate all month
> A cold smoothie [peach - strawberry with almond milk]
> Small cup of fresh fruits [blueberries with slices of strawberry, pineapple and cantaloupe]
Arcade Snacks (Southbridge Street, Auburn, MA)
Arcade Snacks has remained a highly valued, primary source of diverse quality nuts, seeds, dried fruits and granola.
I consumed these plant products daily - often with both morning and afternoon meals or as snacks between them.
Most of the early evening nutrients I ate were mixtures of nuts alone or with some fresh, dried fruits with water.
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| Arcade Snacks My Favorite Source Of Mixed Nuts, Dried Fruit Consumed Daily Throughout Each Day Plus Mixed Seeds [Chia, Flax, Sunflower] Maple Syrup Granola |
The positive health benefits, weight outcomes I have experienced during the past 30 days serves as empirical evidence my approach remains reasonable, achievable.
Enjoying A More Supple Spine, Back
It was my severely restricted spinal, lower back mobility among other factors that initially led me to Ray Hoyt, The Yoga Loft.
Now approaching eight years, Ray has enhanced my health, wellness in three separate yet related roles during our valued association:
[1] As an instructor, mentor of hatha yoga [Iyengar tradition]
[2] Via his Tui Na Bodywork (see www.raytuina.com)
[3] Serving as a valuable source of information on nutrition
Whole body non-impact movements in group yoga classes and initially monthly massages along with my home yoga practice slowly began to address:
- limited spinal, back muscles range of motion attempting to move backwards
- compromised breathing while attempting these movements
Pronounced mobility progress of my spine & back muscles/connective tissues were significantly enhanced via one-on-one morning partner yoga sessions with Patty Tremblay, one of my three talented yoga instructors, that began in May, 2013 and continues to this day.
As my nutrition choices resulted in a gradual loss of weight, my mobility was facilitated.
I was able to enter and maintain more challenging postures with and without props for longer duration, with controlled breathing.
My last blog highlighted recent spinal, muscle forward mobility in a variation of malasana: the ability to have both feet and head on my mat at the same time.
During the past two months, the increased range of motion involving forward spinal mobility has also been experienced moving my spine backwards.
Placement of a block at different heights along my entire spine, from cervical and thoracic to lumbar and sacral positions has gradually led to an enhanced spinal curvature, back muscles range of motion shown below with both knees and head on the rug simultaneously.
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| Bob Morning Spinal, Back Mobility July 31, 2017 In The Yoga Loft Modified Supta Virasana Using Block Demonstrating Full Body Muscle Lengthening From Feet To Hands Safe Enhancement Of Spinal Mobility |
It was in my home yoga studio, initially sitting in virasana and leaning backwards on my forearms with knees together and insteps of both feet flat, that i devoted more time to address my restricted mobility backwards.
Positioning a yoga block along my spine at different heights and locations over months - frequently holding positions up to 15 minutes - led to gradual experiences of improved backward range of motions.
Now at my lowest weights since starting yoga activities, I noted a more pronounced curvature to my spine not possible previously.
With this improving spinal mobility I further evaluated my ability to execute an asana known as Upper Facing Bow - for years a challenging, restricted movement for me.
It was during April, 2016, that I ceased doing this asana in my one-on-one partner sessions to avoid the frequent pelvic area, bilateral numbness extending to my feet and the risk of potential sciatic nerve(s) damage.
This posture begins from a supine position: lying on ones back, knees up, feet flat & facing forward, with hands reversed near the head and lifting the body upwards.
It was exciting being able to enter Upper Facing Bow recently - to raise my body, arch my spine and back with controlled breathing - without any numbness, physical discomfort or pain.
Positioning a yoga block along my spine at different heights and locations over months - frequently holding positions up to 15 minutes - led to gradual experiences of improved backward range of motions.
Now at my lowest weights since starting yoga activities, I noted a more pronounced curvature to my spine not possible previously.
With this improving spinal mobility I further evaluated my ability to execute an asana known as Upper Facing Bow - for years a challenging, restricted movement for me.
It was during April, 2016, that I ceased doing this asana in my one-on-one partner sessions to avoid the frequent pelvic area, bilateral numbness extending to my feet and the risk of potential sciatic nerve(s) damage.
It was exciting being able to enter Upper Facing Bow recently - to raise my body, arch my spine and back with controlled breathing - without any numbness, physical discomfort or pain.
Pursuing A Viable Template
I anticipate the successful approaches, experiences during 2016, 2017 I have shared with others to date, especially these past thirty days, will inform and guide my future nutrition choices, yoga activities.
Your reactions to my comments are welcomed.
#BobCrowther #Mobility #Nutrition #Yoga
Your reactions to my comments are welcomed.
#BobCrowther #Mobility #Nutrition #Yoga
