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Easy ways to Eat to Deal with Inflammation(and prevent it) March 24, 2016

In  an earlier post I gave a list of foods and herbs that have a it-inflammatory benefits when eaten.  The list is broad But far from complete.  Many of these foods have “relatives” that have similar benefits and often combine with these stars.

The list is:   Turmeric,Ginger, Garlic, Onions, Citrus Fruits, Berries, Tart Cherries, Omega 3 fatty acids– oils or in foods       

It is quite easy to figure out how to use citrus fruits and berries. Just grab and eat, but they can also be incoorated into other dishes and recipes.  

Add them to smoothies, make healthy puddings with chia seeds, juice and fruit, top green salads or get CRAZY and mix with spicy peppers to spread on other foods or even crackers. AND of course they can be used in recipes with the others on this all star list.

Tart cherries are super stars but may require effort to purchase. They can be found dried, in juice form or in cans (packed in water).   You may be able to find fresh and grocers may be able to find them for you. The juice makes a great base for a drink when combined with cold seltzer, turmeric and ginger. The cherries can also be combined in meals with other fruits and veggies especially salads. Salads that  have a dressing with an omega 3 oil will be exploding with benefits..

Garlic can be eaten, cook and s with and taken in supplement form. This combination allows one to consume the equivalent a bulb of garlic every day. Now having meals loaded with garlic and onions is quite delicious but doing so every day limits the breadth of dietary choices, and may limit the social life if everyone in your circle is not garlic loving.

Turmeric and ginger are my personal favorites ( at least today). It is a question much like asking a parent, “who is your favorite child?” , but I have had great success with turmeric and ginger for some time now. They are great seasonings and flavoring ingredients so they can be delivered to an inflamed body as part of a delicious curry or sauce, added to marinades, soups and stews. They can be used in dried form but they are also available in many areas as the fresh ” root”. The fresh versions can be chopped, or mashed or cut in to pieces for use.  Turmeric and ginger are also available in capsule form as a supplement. 

Currently my favorite way to consume turmeric, ginger and cinnamon is when powder is added to shaker bottle with ice, tart cherry juice and some water ( sometimes seltzer) and I drink 2-4 cups of this drink daily. Often add raw apple cider vinegar for the added benefit.
@martyroddy

 

Food for health…Food for Comfort March 16, 2016

Filed under: Uncategorized — bigfootmarty @ 12:44 am

 

As a life-long athlete with a laundry list of orthopedic injuries and an active lifestyle I often have sore and even painful knees, shoulders , ankles or hands. As I venture deeper into my 50’s {with hopes of 100+] I also worry about other general body inflammation-health and longevity.

What can I eat or take to help?

Now a good diet filled with lots of dark leafy greens and raw fruits and veggies and delicious (healthy ) seasonings is a great start.

This will be a quick list and later some food items (recipes/menus) might be posted.

The greatest food item for-All Inflammation- is Turmeric. The beautiful “root” with tremendous yellow color is found in curries(yummm and healthy) , yellow mustard, can be used in dressings, added to drinks and smoothies. Can also be purchased and used as a supplement in capsule form. Curcumin is the active ingredient that has the beneficial impact- and capsules may be labeled as such.

A few more herbs and flavoring agents fill the top of the list and hopefully the fridge and pantry.

They are Ginger, garlic, onions and cinnamon.

Those who eat a lot of garlic/onions should make sure to share the health with loved ones for BOTH reasons.

The next is citrus fruits- lemons,limes oranges and grapefruits – in that order. The juice is good but combined with the fiber and even bits of the white “pith” the impact is multiplied.

Berries (blue,black and rasp) also have some powerful systemic anti-inflammatory impact. Another fruit that is helpful for arthritis type discomfort( as well as orthopedic inflammation) is Tart Cherries. Can be fruit, dried fruit or juice

The last to look at and ingest is a variety of omega 3 oils. Can be fish or Flax coconut or other healthy oil. Added to food or used for cooking or even as a supplement.

How can you use all of these foods?

How many hav you eaten in the last month? ON PURPOSE for Inflammation?

Turmeric

– Ginger

– Garlic

– Onions

– Citrus Fruits

– Berries

– Tart Cherries

– Omega 3 fatty acids- oils or in foods       

 

https://twitter.com/martyroddy

 

Bel Monte Endurance Run 2016 – View from Camp Marty March 14, 2016

Filed under: Uncategorized — bigfootmarty @ 4:56 pm

The 2016 Bel Monte Races took place March 12 in the mountains on Virginia along and near the Blue Ridge Parkway. Approximately 200 runners ran the beautiful trails on a great day . 

They were competing in 3 races , 50 mile, 50k and a 25k.

As they ran through the Camp Marty Aid Sation  they enjoyed a variety of fuel enhancing and electrolyte replenishing foods .  

   
Runners that took the time to enjoy the views saw a panorama of Blue Ridge Mountains including the Priest and Three Ridges. 

Runners had the opportunity to spend 3 to 13 hours on the glorious trails and enjoy the sights and the early spring in the woods.

Some views:

   

For more info on the races or Bad to the Bone Endurance Sports:

http://www.badtothebone.biz

And 

http://belmonteraces.com/index.php/results/2016

 

 

Your favorite Running / Fitness Books January 31, 2016

I read a lot for fun and work and knowledge and health. As an athlete and fitness enthusiast I have read a lot of related books.

In this post I am asking you for input on your favorite running and fitness books. I have listed my favorite books about running- it was a tough choice but 1 of the books was a clear leader( because it was my first fave).

Reply here or on twitter at https://twitter.com/martyroddy

 

My favorite running books:

  1. Galloways Book on Running  by Jeff Galloway  http://www.amazon.com/Galloways-Book-Running-Jeff-Galloway/dp/0936070277     And his website  www.jeffgalloway.com
  2. Chi Running  by Danny Dreyer     http://www.amazon.com/ChiRunning-Revolutionary-Approach-Effortless-Injury-Free/dp/1416549447     Also at his website http://www.chirunning.com
  3. The Lore of Running  by Tim Noakes, M.D.        http://www.amazon.com/Lore-Running-Edition-Timothy-Noakes/dp/0873229592

I originally read these books in their 1st Editions and the later editions added or changed some things.   Galloway’s book took me from my first road race (a 10 miler) ever to a marathon As a one time footballer and still a 6’8 280-300 runner it was very helpful.

Chi Running has in the subtitle as Injury-free running and since I started running after years of football and basketball with the attending knee and ankle injuries- running without additional injury is a goal -a passion.

I originally read THE LORE OF RUNNING in its 2nd edition but really like the changes that arrived in 3 and 4.

Now in my 50’s my workouts on the roads and trail combine the ideas of bot Galloway and Dryer and the info in Lore has combined with other reading for background on how I live sweating and in rest of life.

WHAT ARE YOUR BOOKS?

 

 

 

https://twitter.com/martyroddy

 

 

Walking ( and Running) and Weight Loss July 22, 2015

Filed under: plan,program,Running,Walking,Weight Loss,weight management — bigfootmarty @ 10:42 pm
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Recent reflections in the mirror were quite horrifying and a plan to workout – walking and running- has been hatched.

A leg injury and relapse with the injury has resulted in some ugly weight gain and a matching reduction in strength and fitness. I have also felt sluggish and had some challenges moving during the work day.  I am an longer physically energetic and active.

My knees have some history from earlier team sports injuries but they have done well with running, but this injury put me on my butt and the knees no longer had as much activity and use and the additional weight placed a lot of stress on them

I have long been a an of the daily run and hope to get back to that. Of course my run is actually a combo of Walk-Run as promoted by (Olympian) Jeff Galloway in his books and now websites . In the world of fitness and calorie burning- walking roughly equals running….the biggest difference is that running usually burns more calories faster….much like driving the same  F-150 pickup truck burns more gas when driving 65 mph v. 42mph.

I have a target weight goal that will take a long term plan with careful and smart eating combined with safe exercise and a reasonable expectation of the timing for the results

      Some quickly found articles and posts on the topic. Lots of good stuff…..

A ]     http://www.naturalnews.com/040850_walking_exercise_weight_loss.html

B]     http://well.blogs.nytimes.com/2013/05/29/is-it-better-to-walk-or-run/?_r=0

C]   http://theaddictionscoach.com/los-angeles-sober-coach-walking-is-a-powerful-weight-loss-tool-eating-right-and-being-active-is-so-important-for-a-healthy-body-and-mind/

What kind of devices..TOYS… can you use to help achieve the fitness or “fatness” goals?Will they help?

http://www.forbes.com/sites/robertpearl/2015/02/19/wearable-device/

SUMMARY…..Get out every day and every other day go for 45- 60 minutes and take it easy while having fun…

TWITTER-

https://twitter.com/martyroddy

 

Foods for Inflammation- Part 2- How to consume the foods. June 22, 2015

Filed under: anti-inflammatory,Fats,Food,Food-Fuel,Recipes — bigfootmarty @ 6:08 pm
Tags: , , ,

The following list has been separated and categorized in rough groups. I have also added avocados since i forgot in the original post. I have also categorized it as veggie AND fruit since it is easily used in savory and sweet dishes to help with pain and discomfort.

The first suggestion I have is to find a few good cookbooks and food/recipe websites. Maybe I will do a cookbook list in a future post. Avoid older books with lots of creamy sauces, salt and fatty food recipes. Newer recipes and those written by and/or  promoted by athletes, health “gurus” and MD’s with cardio specialty.

VEGETABLES:

GREEN LEAFY VEGETABLES,

BOK CHOY (THE BRASSICAS) / Broccoli

CELERY ,

BEETS,

Avocado

FRUITS:
BLUEBERRIES ,

PINEAPPLE ,

Avocado

FISH:

SALMON  ,

NUTS:

WALNUTS,

OILS AND SEEDS AND HERBS:

COCONUT OIL,

CHIA SEEDS /  FLAXSEED,

TURMERIC    /      GINGER

The first question or thought do you want cooked food or raw?  Salads or main dishes ?  Drinks/dressings/spreads?

Snacks/lunches to carry?

SOME EXAMPLES-

Broccoli and garlic can be blended raw and made into a delicious and nutritious PESTO to put on whole grain noodles, or other veggies/bread.

Avocado and blueberries and a tiny bit of ground ginger can be combined with some chia seeds(that have been soaked in filtered water) and mix completely and store in fridge for a few hours to serve as DELICIOUS pudding that is loaded with a nearly completely nutritious snack or side dish.

Salmon can be served with celery and greens, cooked in coconut oil and with a light crust of ground flaxseed.  With a delicious pineapple and walnut (blended ) sauce.

Turmeric and ginger are delicious flavorings that will( peer reviewed studies) reduce inflammation in the joints and systemic concerns as well. They can be purchased as the fresh “root” and used in chunks or small dice or chopped or shredded. It may also be purchased in dry/ powder form. Turmeric is also widely available in Curry formulations for tremendous recipes( using many of the foods listed above plus other great veggies.

I am not going to spend a lot of time on salads but EAT YOUR GREENS!!

One key trait that many of these foods ( and many other lists of GREAT FOODS) is fiber. I have been doing a lot of reading and concluded that a diet hat includes 30 -40 grams of fiber from foods is essential for health, weight control and probably inflammation.  cup of broccoli, bok choy and a big serving of dark greens will add up to 10-15 grams….celery and beets will add 3-8 more grams, walnuts a gram or 2 and a serving each or flaxseed/chia will bring the total to 24-26 grams. grab and apple and an orange or a banana and the daily 30 grams is reached easily.

https://twitter.com/martyroddy

 

Fight Inflammation in the KITCHEN – Foods that help May 24, 2015

Filed under: anti-inflammatory,Food,Food-Fuel,Health,Injury-Rehab,pain — bigfootmarty @ 2:46 pm
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The following foods help restore comfort to your body.

GREEN LEAFY VEGETABLES                 BOK CHOY (THE BRASSICAS)

CELERY       BEETS       BROCCOLI
BLUEBERRIES                     PINEAPPLE

SALMON                       WALNUTS

COCONUT OIL        CHIA SEEDS                   FLAXSEED

TURMERIC                      GINGER

WHY THESE FOODS? [AND A FEW OTHERS]

GREEN LEAFY VEGETABLES

The produce drawer (aisle in market) is the first spot in your refrigerator (or shopping trip) when fighting inflammation. Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids.

Dark greens are especially loaded with THE GOODIES necessary for comfort and health.

BOK CHOY (THE BRASSICAS)

Bok choi /choy ( and all of the brassicas ) are loaded with anti-oxidant nutrients and anti-inflammatory compounds.

CELERY

Celery and celery seeds are loaded with nutrients and especially potassium.

BEETS

The deep color of beets is an instant indicator of the nutritional value contained within

beet nutritional benefits include cell repair and providing high levels of inflammation-fighting potassium and magnesium. The presence of magnesium helps the body process calcium for use in strengthening and repair.

BROCCOLI
For an anti-inflammatory diet, it’s invaluable( I hinted earlier that bok choy and ll brassicas[cabbage family plants}.

Broccoli is high in both potassium and magnesium, and its antioxidants are particularly potent anti-inflammatory substances as well.

BLUEBERRIES

One antioxidant in particular stands out as an especially strong anti-inflammatory, and that’s quercetin . Found in citrus, olive oil and dark-colored berries, quercetin is a flavonoid (a beneficial substance /phytonutrient that’s prevalent in fresh produce) that fights inflammation and even cancer

PINEAPPLE

The wonder in pineapple is  bromelain, a digestive enzyme that’s one of the benefits of pineapple.

It helps regulate the immune response that usually creates unwanted inflammation.  

The benefits of pineapple are due to its high supply of vitamin C, vitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation.

SALMON

Salmon has been praised for its healthful benefits for many years. Fish oil has been sold for years.

It is one of the best sources of Omega 3 fatty acids. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis.

 

WALNUTS

Walnuts add proper oils/fats, protein and nutrients and have been indicated for help in relief of several body challenges, in addition to inflammation.

COCONUT OIL

Virgin coconut oil has been indicated as useful for reduction in inflammatory (especially arthritis) response in the body (as well as several other uses)

CHIS SEEDS

Fatty acids found in nature are more balanced (Omega 3 and 6) have an exceptional ability to control / reduce /reverse inflammation and oxidative stress.

The seeds contain essential fatty acids alpha-linolenic and linoleic acid, vitamins A, B, E, and D, and minerals including sulphur, iron, iodine,  magnesium, manganese, niacin, thiamine.

FLAXSEED

Flaxseeds are loaded with Omega 3 oils, phytonutrients and antioxidants. The lignan fiber is loaded with power to provide the antioxidant benefit.

Buy whole seed and grind in coffee grinder (or buy ground and use quickly before it gets rancid)

TURMERIC

Turmeric’s primary compound, curcumin, is its active anti-inflammatory component . It has been shown in studies to have effective anti-inflammatory impact.

Can be taken in supplement form or used as a pic in a wide variety of dishes

GINGER

Ginger is an Immune modulator [limits immune system response to stresses ] that reduces inflammation be controlling the response.

Like turmeric it can be consumed in pill/tablet and used in/with food.

THIS IS JUST A QUICK REVIEW OF A FEW POWERHOUSE FOODS…MANY OTHERS WILL HELP.

https://twitter.com/martyroddy

 

 
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