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Farmers market Running and Fitness Fuel April 30, 2014

Filed under: Carbs,Food,Food-Fuel,Health,Protein,Recipes — bigfootmarty @ 7:26 pm
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The local Farmers Market season kicked off April 5 an the selection of fresh veggies has been improving and growing each week.

This week I focused on greens and roots.

Mixed baby greens and kale- that went into salads and soup.

And a couple bags of onions (yellow/green) , potatoes and sweet potatoes . I plan to enjoy these in a variety of ways over the next 10 days but Sunday morning after church I was in the mood for baked beans ( frozen – homemade 3 weeks ago).

So i decided to have potato “chips” baked in the oven with some onion and parsley.

– I sliced 2 medium yellow onions and spread on bottom of cooking tray(sprinkle w/sea salt)

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Onions for Base of Baked Chips

– I sliced the potatoes (yukon and sweet) in thin chips.

-Then spread a nice olive oil on all of the chips and a light dusting of sea salt.

-spread the chips evenly over the onions on the tray, sprinkled with parsley and black pepper

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Potatoes and Sweets Chips ready for roasting at 425

-Roasted in preheated oven at 425 for 55 minutes.- turning the chips after 35 minutes.

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Roasted Chips ready for the baked beans ( and hockey game).

The chips tasted great alone but were tremendous with 3 bean baked beans made with molasses and chili peppers in February.

A filling and healthy Sunday afternoon meal.

 

https://twitter/martyroddy

 

 

 

Boston was a Safe Success but what else happened Last Weekend? April 27, 2014

Boston got lots (maybe too much) Attention and thankfully no cowardly terrorist arrived and Russia was too involved in Ukraine to set up another attack.

But what else happened in running last weekend?

Several years ago, I ran in Louisville so how did the  Kentucky Derby Festival Marathon go? Plus in the neighborhood they have a cool Horse race( and party)  I read a bunch of great reports on line but recommend it as a great place to run and weekend to visit a great city.

** http://derbyfestivalmarathon.com/

Now a little further West- runners flocked to Salt Lake City for a well produced and popular race. I do love to read race reports and it amazes me how 1 person loves it and another whines like a little child.  What makes people cry so much?  Overall if is/was a great  race and will be on my calendar in the future. I don’t know a lot about Salt Lake City but there is a cool Lake nearby….

##   http://www.saltlakecitymarathon.com

 

The Bel Monte Enduraace Runs ( 5omile, 50k, 25k) enjoyed great weather in the Blue Ridge Mountains and a great crowd running the 3 races that feature 46 glorious trail miles and only 4 miles paved. The races were put on by Bad to the Bone Endurance Sports http://www.badtothebone.biz.

http://belmonteraces.com/

*Facebook info-  https://www.facebook.com/pages/Bel-Monte-Endurance-Races/174549122590137

 

Stay Strong for the Run AND for Life April 22, 2014

Filed under: Blogs/Articles,Cross Training,Training — bigfootmarty @ 6:55 pm
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Stay Strong for the Run AND for Life

Deadlifts are a great total body exercise. The move builds back, legs, shoulders , arms and hands. All useful for life , sports and fitness. When done properly and regularly the deadlift will activate and engage the Core muscles and improve posture.

We read about THE WHY.. now the HOW

## https://fitboard.co/blog/deadlift-101

These are a great set of exercise posts. Now combining with the squat- and WHY do the Squat ?

* *** https://fitboard.co/blog/why-everyone-should-squat

How to Squat-

++ https://fitboard.co/e/ef18188b4ad0

 

 

What order to do these Big movements?  Why squat 1st?  What foundation bodyparts does the squat activate? Deadlift?

All of the body is involved and most of the body is engaged and utilized and Can Be Improved.

-legs, glutes

– spine

-and the core gets improved for a total body impact.

**  https://fitboard.co/blog/squat-or-deadlift-first

 

 

 

https://twitter.com/martyroddy

 

100 Pushups , 200 Squats and Situps April 14, 2014

Filed under: Cross Training,Strength Training,Training — bigfootmarty @ 4:55 pm
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100 Pushups , 200 Squats and Situps

I few years ago I read about the 100 pushups a Day program and found it and looked through the 6-7 week / 3 days program and it made pretty good sense.

I followed it and sure enough I was able to do 100 pushups again.  Now with my shoulder hurting I wanted to try it again and use it as part of rehab for this bum “wing” .

 

I found other ” GOAL EXERCISE ” programs and decided to do a triple play and hit a full body workout or Abs, chest/shoulders/core and legs. The more I looked the more plans I found.  I decided to stick to 3 basics. Pushups, Situps and Squats.

I will post updates in a week or so and record how I feel and how it is going.  Good luck …

**  http://www.twohundredsitups.com/

The situps are curlups or crunches and I have had pretty good success with thme and holding at the top and the resulting burn has felt pretty good.

***  http://www.twohundredsquats.com/

I am enjoying the squats and the long term benefit of the total body workout will be felt as I run, walk, bike and hike. I am feeling the great and even my so called bad knees feel solid and comfortable.

 

Kim Chi – Powerful Food, Fuel and “Medicine?” – Farmers Market Season April 12, 2014

Filed under: Carbs,Food-Fuel,Recipes — bigfootmarty @ 4:07 pm
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Opening of the farmers market season and I got so cabbage and a few other goodies but want to have spicy fermented Kim Chi…Should be enjoying in a week or so.

 

 What is a great food for fuel and recovery and healthy living? Cabbage is great but is limited in many case. When fermented we get the great cabbage benefits and we add the power of the probiotics. The probiotics help with health and immunity as well as recovery and rest. The aid in digestion allows us or helps us absorb the nutrients in our foods and supplements.

 I love sauerkraut and really beginning to love Korean sauerkraut _ KimChi Kimchi (kimmchee) – made with cabbage/carrots, radishes/onions/garlic/ginger and red pepper is loaded with Vitamins A, B and C as well as some minerals and the most powerful benefit of fermented Veggies is the presence of lactobacilli bacteria that aid in digestion and strengthen immunity.

It is also High in fiber since it is loaded with fiber rich plant based foods. The greatest benefit is that it is easy to make and can be used / eaten in many ways to provide variety in our dietary life. Some studies show fermented cabbage has compounds that may prevent the growth of cancer. All of the above benefits are helpful with cancer- vitamins and fiber and immunity improvement.

Basic KimChi 1 head Napa Cabbage – shredded 3-4 carrots- shredded 1 daikon or 6-7 red radishes- chopped 2-3 cups pure water 2-3 TBS sea salt (non-iodized) -3-4 cloves garlic- minced -1-2 TBS fresh ginger-minced -5-6 green onions-chopped – 1-3tsp korean red chili powder or flakes

1. Combine cabbage / carrot/ radishes in large bowl

2. Dissolve salt in water(room temp) and pour over the veggies and stir to coat completely

3. Cover with cheesecloth or wax paper and weigh down with plate and sit bowl on corner for 8 hours or overnight

4. (after soaking) Combine remaining ingredients

5. Pour liquid out of bowl ( it will increase as much as 1-2 cups) – taste cabbage- if too salty give a rinse with a ½ cup pure water

6. Put all back in bowl and blend in the chili/garlic/ginger mix

7. Put in jar or ceramic crock and cover allowing in to breathe- ( I use an airlock to allow the ferment to take place and keep the veggies sealed from outside.

8. Allow to sit at room temperature for 4- 8 or more days. If using an airlock watch for bubbles ( CO2 from fermentation) Can wait until bubbles slow down or stop [longer equals stronger ferment] Remove airlock and put lid on container and place in fridge to store and stop ferment. Should store for a few weeks or more in the fridge.

HOW TO EAT: Straight out of the jar In a wrap made from a leafy vegetable As a side with a hot stir fry/steamed veggie dish On top of rice

Kim chi in the making

Kim Chi Ingredients- waiting for Salt and fermenting

 

Cold and Flu Soup – Peppy, Spicy, Energizing and Healing April 11, 2014

Filed under: Carbs,Food,Health,Recipes — bigfootmarty @ 1:49 am
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This soup is built on the foundation of the traditional mirepoix (carrot,celery,onion) and 4-6 cloves of garlic for each person eating the soup. The garlic is chopped small.

The 4 veggies are sauteed and then diced potatoes and sliced mushroom (crimini mushrooms-used this time)

Tomatoes and a zesty vegetable broth are used as the base.

COLD AND FLU SOUP

2 lbs redskin potatoes – bite sized pieces

2 lbs Crimini mushrooms- quartered

2 medium onions chopped

8 celery stalks chopped

4 carrots chopped

12 garlic cloves crushed/chopped

2 tbs dried basil leaves

2 dried chili peppers

1 tbs turmeric powder

2 tsp mustard powder

2-28oz cans plum tomatoes

32oz vegetable broth

EVOO

Sea salt

black pepper

Directions:

1. in Olive Oil- Saute onions and celery and carrots and then add garlic.  add some salt/pepper

2. Add potatoes and stir for 5-7 minutes – add salt  / pepper

3. add mushrooms and stir for 3-4 minutes- add salt / pepper

4. Add broth and tomatoes (crush/slice by hand) – stir thoroughly

5. After 5 minutes and the broth is warm add turmeric, mustard and the peppers(broken into half or quarters)

6. Bring to bubbling/boiling- While stirring. Reduce heat and cover. Simmer for 20-40 minutes.

7. Pour into Bowl and serve alone or with a salad(lemon juice dressing)

 

 

 

Miller Lite Charlottesville Marathon , Whole Foods Half Marathon Weekend April 7, 2014

IMG_9381JKW      Saturday April 5, 2014 the 12th Annual Miller Lite Charlottesville marathon was held in historic downtown Charlottsville. The weather was perfect with a starting temperature in the 30’s and the high during the race of 59.

The weekend went well with a great Expo and Beer garden on Friday and Saturday. Music was playing and the town was receptive and enjoyed the attention on our great city and flow of visiting  runners from all over the USA.

The new course boasted many great views of the community and the burgeoning spring colors. Running in this historic community is a great pleasure for those of us from here and great to present it to our “sweaty” guests.

Follow the information at www.charlottesvilllemarathon.com  and

 

https://www.facebook.com/profile.php?id=183058511768974

 

Women’s Awards -Marathon

    1 Catherine Sykes      31 3:02:56    ,             2 Rosemary Barber      23 3:09:58   ,            3 Rebecca Browne       45 3:21:58

 MEN’s Awards-Marathon

1 Aaron Misera         23 2:48:22  ,             2 Carl Schwarz         30 2:54:39  ,          3 Michael Dubovsky     29 3:01:21

Women’s Awards- Half Marathon

    1 Stephanie Phelps     24 1:25:28              2 Rachelle Lee-Warner  35 1:27:24               3 Parker Rhodes        21 1:27:56

 Men’s Awards – Half Marathon              

1 Nathaniel Powers     23 1:19:21              2 Jeffrey Young        22 1:20:13              3 Ben Campbell         20 1:20:29

Women’s Awards – 8K   

1 Ali Spies            25   31:52                 2 Kristin Cupido       25   32:49                3 Carly Page           28   33:06

   Men’s Awards – 8K              

  1 Jamie Symons         40   31:25                2 Jonathan Stocking    31   32:17                3 Nicholas Pritchett   33   34:07

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