Month: April 2025

The One-Side Lower Back Pain Muscle (How to Release It for INSTANT RELIEF)

0:00 Intro

0:48 Quadratus Lumborum (QL)

THE LIFT/LOWER DANGLING FOOT:
* place non-pain side foot on top of step, let other leg dangle.
* keep body & back straight
* drive dangling hip up as high as possible & hold 5 seconds
* slowly lower same foot down w/o touching floor & hold 5 seconds
* do 5 to 10 reps (or more)
* (repeat on other side to keep body in balance)

THE BALLERINA:
* hold on to wall for support
* cross pain-side foot in front, to the outside of other foot
* have non-pain side hand on hip as you reach pain-side arm overhead
* lean/tilt body away from pain-side
* (may gently press non-pain side hip into the stretch)
* hold 20 to 30 seconds w/ slow breathing
* return to relaxed position
* do 3 reps

4:25 Glutes

THE BUTT WALK:
* sit on floor, hips shoulder width apart, knees straight
* press hands together, prayer position, in front to keep your back straight
* pick up one butt-cheek as high as possible, then drive it forward
* repeat on other side
* do 10 reps on both sides
* then do entirely in reverse

5:50 Hip Flexors

THE KNEE TO SHOULDER PRESS:
* lie on back, knees bent, feet flat on floor
* raise your bent pain-side leg to 90° tabletop position
* with hands on knee, gently resist as you press knee toward chest
* hold for 5 to 10 seconds, relax, repeat for 5 reps – pressing a bit harder each time
* (repeat on other side to keep body in balance)

THE BRIDGE, raise/lower:
* lying on back, brace core & glute muscles
* bend both knees, feet flat on floor  
* drive heals into floor, raising hips up to straighten your back
* hold 5 seconds, relax, repeat a few times up/down to warm-up

THE BRIDGE MARCH:
* now raise again to bridge position & hold as you
* lift one leg (w/ 90° bend) & drive knee toward shoulder, holding 3 to 5 seconds
* slowly alternate left leg, right leg, left leg, right leg (march)
* repeat 5 to 10 times (alternating  sides), then relax

9:17 Erector Spinae

THE STIFF BACK LEG LIFT:
* start on all fours
* slowly slide pain-side leg back to straighten it, pointing toe
* when you feel the stretch in the back, slowly raise your straight leg
* hold 5 seconds, then relax
* repeat on opposite side
* do about 10 reps on both sides

*******

[Advice from Editor: Add hot bathes & walk, walk, walk! 👍]

Day 354 of Year 10 Low-SOS Vegan Plan

MEDITATION:
* Psalm 139, vs 17-24 (when I awake, I am STILL with thee) vs 18, the word “still” as in terms of “quiet” & “meditative”.

EXERCISE:
* Powerwalk 4 miles indoors w/ lymphatic facial massage
* Gardening 15 minutes outdoors
* Powerwalk 30 minutes outdoors
* PT APP workout
– yoga exercises for a healthy back, 12 minutes- hard

WATER:
(2) × (32) = 64 oz (+)

EATS:
* plate of fruit (watermelon, cantaloupe, honeydew melon, pineapple) & half an XL-oatmeal cookie
* grapenuts w/ blueberry, two walnuts & homemade 5:1 ratio almond milk
* Moroccan stew, ear of corn & pieces of sourdough avocado baguette
* some peanuts in shell

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

Vegan Sweet Potato Brownies | Kathy’s Vegan Kitchen

Ingredients
 
▢1 cup cooked sweet potato skin removed
▢4 dates pitted
▢2 Tablespoons maple syrup
▢½ cup nut butter
Dry Ingredients
▢½ cup unsweetened cocoa powder
▢¼ cup oat flour or flour of choice
▢1 ½ teaspoons baking soda

Instructions

* Preheat the oven to 350 degrees.

* Peel and cook a sweet potato (need 1 cup of it) 

* In processor or blender combine
potato, pitted dates, maple syrup, nut butter until smooth

* In a separate bowl, combine the oat flour, unsweetened cocoa powder & baking soda

* Pour the blender contents into the dry ingredients, batter will be thick

* Prepare an 8 X 8 pan with parchment paper. Brush a little water into the base of the pan to make the parchment paper fit perfectly

* Using a spatula, spread the brownie batter into the bottom of the pan, pushing it into the corners

* Sprinkle with sea salt if desired

* Bake for 30 minutes.

VITAMIN D THROUGH WINDOW? What about cold days?

I asked AI, “Can I get vitamin D through a closed window?

Reply:

No, it is not possible to get vitamin D through a window?”

To get vitamin D from sunlight, it is recommended to spend 10-15 minutes outdoors each day, between the hours of 10am and 4pm, with exposed skin. [Use protection if outdoors for extended time.]

Vitamin D is produced in the skin when it is exposed to ultraviolet B (UVB) rays from the sun. However, glass blocks most UVB rays, so sitting in front of a window will not provide sufficient UVB exposure to produce vitamin D. 

I asked, “WHAT is the best natural method of producing vitamin D on a sunny cold day?

Reply:

To naturally produce vitamin D on a sunny, cold day, the key is to spend time outdoors in direct sunlight, even if it’s chilly. Here are some tips for maximizing your vitamin D production:

Expose Skin to Sunlight: The UVB rays needed for vitamin D synthesis can still penetrate the skin on cold, sunny days. Aim to expose your face, arms, or legs to the sun for about 10-30 minutes, depending on your skin type, location, and the intensity of the sunlight. Fairer skin generally needs less time, while darker skin may require more.

Midday Sun: The sun is strongest around midday, typically between 10 a.m. and 2 p.m. Try to be outside during these hours to maximize UVB exposure, even in cold weather.

No Sunscreen for Short Exposure: If you’re outside for 10-30 minutes (depending on your skin), you can forgo sunscreen to allow your skin to absorb the UVB rays. For longer exposure, sunscreen is essential to prevent skin damage.

Wear Light Clothing: Wearing light clothing on parts of your body (like your arms or legs) will allow for maximum sun exposure. Even in cold weather, it’s important to expose enough skin for vitamin D production.

Fresh Air: Even if it’s cold, ensure you’re breathing fresh air to improve overall health, which in turn supports your body’s ability to synthesize vitamin D.

Remember, vitamin D production varies based on latitude, time of year, and skin type, so if you’re in a region with limited sunlight, you might need to consider vitamin D-rich foods or supplements.

Also remember that AI can (and often does) make mistakes.

Day 353 of Year 10 Low-SOS Vegan Plan

MEDITATION:
* Psalm 139, vs 13-16 (I will praise thee; for I am fearfully and wonderfully made: marvellous are thy works; and that my soul knoweth right well) vs 14

EXERCISE:
* Gardening 3 hours outdoors
* PT APP workout
– lower body / hip strengthening
* Dermaroll face/neck (treatment 10)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* grapefruit w/ drizzle of honey
* grapenuts w/ blueberry & homemade almond milk
* hash (potato, mushroom, turnip, tomato, onion, garlic), steamed broccoli, whole wheat avocado toast
* white sweet potato vanilla ice cream w/ strawberries, banana & choco-peanut sauce

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

Day 352 of Year  Low-SOS Vegan Plan

MEDITATION:
* Psalm 139, vs 1-12 (again)

EXERCISE:
* Powerwalk an hour outdoors
* PT APP workout
– lower body / hip strengthening
* Walk 20 minutes around the block
* Standing lecture 2.5 hours
* Walk 30 minutes about campus, up/down stairs

WATER:
(2) × (32) = 64 oz (+)

EATS:
* grapefruit w/ drizzle of honey
* grapenuts w/ blueberry-almond milk
* naked burritos (pinto beans, rice, cilantro, salsa, cabbage, avocado & no tortilla!)

… SUN HAS SET …

* half a cup of soft XL-drink (to keep me awake during long night commute)

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed