mom fitness | Dr. Morgan Crowley

Whole Food Plant Based Low Fat

I know I just posted a blog post on bone broth.

Ok, so what happened?

I went down the rabbit hole after reading/listening to some great information from Pam Popper. Pam is a naturopath who works/lives in Columbus, Ohio. She is an advocate for a whole foods plant-based low oil diet.

A whole food plant-based low oil diet is strongly advised by most cardiologists and cardio-thoracic surgeons.

For many years I have lived a whole food plant based diet, it wasn’t until recently that I tried meat and animal products again.

I did that for a few years from 2017 to mid 2020 and then I had a crisis of ethics. I could not continue eating in a way that I was sure was contributing to the degradation of my health.

It is in September that I recommitted to the WFPBLF lifestyle and I have felt amazing ever since.

I started using Engine 2’s meal planner which allows you to copy all ingredients into a single spread sheet that you can send to your local grocer.

This helped me to jump start to my way back to health.

Living this lifestyle for the past three months has already had a profound effect on my health. My cycle has become more regular and the inflammation I experienced after having major surgery was much less than the normal patient.

It’s delicious and satisfying to eat this way.

How to: Fix Abs after a Baby

Congratulations! You’ve just welcome a shiny new human onto planet earth and that is really amazing. You’ve spent nine months growing another living being and now you will be taking care of said being for next 18 years or so.

After giving birth and especially after multiple births many moms notice that their abs start to separate. This is particularly problematic because you can do thousands of sit ups or crunches and not get those to cooperate.

If you are one of the many moms out there having this problem, then please try my modified dead bug routine.

I modified this from the traditional dead bug routine.

I don’t have any pictures yet but we will have some soon.

Dr. Crowley’s Modified Dead Bug Progression

Phase 1

Lay flat on your back with your arms flat by your sides and knees bent, feet flat on the floor

Raise one knee keeping a 90-90 bend at the hip and knee, as you do so, tighten your abdominal muscles as if bracing

Hold for 30 seconds

Bring that foot back to the floor and raise the opposite knee, brace the abdominals

Hold for 30 seconds

Bring that foot back to the floor, now raise your arm up straight back by your head so its flat on the ground with your fingers pointing towards the wall behind you

Hold for 30 seoncds

Bring that arm down and repeat with the other arm

Phase 2

Begin in the starting position with knees bent, feet flat on the ground, arms at your side

Raise opposite knee to 90-90 and opposite arm, above your head at the same time, brace the abdominals

Hold for 30 seconds

Bring the knee and arm back down, and raise opposite knee, opposite arm

Hold for 30 seconds

Phase 3

Begin in the starting position with knees bent, feet flat on the ground, arms at your side

Raise opposite knee but this time stretch the leg out to a 45 degree angle with the floor and raise opposite arm

Hold for 30 seconds

Bring arm and leg back to neutral starting position and repeat with opposite arm and opposite leg

Hold for 30 seconds

Spend 1-2 weeks performing each exercise 4-5 times a week
Stop any exercise if you feel pain
Always consult with your doctor before beginning any exercise program

Questions? E-mail me at info@morganc13.sg-host.com and I’ll be happy to answer any questions that you might have.