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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

 

Great Runner and Food and Vegetarian / Vegan – Sites and Blogs May 9, 2015

http://www.nomeatathlete.com/

No Meat Athlete is a personal favorite – good info on food, health and running.

http://www.veganrunnereats.com/

Recently found this one but after reading for 30-45 minutes I was excited to add it to the list. .

http://www.runningonrealfood.com/blog-love-3/

Lots of info on fitness, vegan food and life styles.

http://www.theathletarian.com/

http://eat-spin-run-repeat.com/

http://fitfoodiefinds.com/

https://twitter.com/martyroddy

 

RUNNER ? Starting Up…Starting OVER !!!

Filed under: beginner,Cross Training,fitness,Health,Hiking,Injuries — bigfootmarty @ 8:03 pm
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I recent leg injury (a biggie with surgery and hardware installed – sounds like a Car) stopped my from running and most exercise for a considerable time and ow I am ready to start back “on the road”.

My legs feel funny and have made me a little bit “concerned” about the pressure road work may have on them. I have decided the best plan of action is to act like  a newbie and go out easily and carefully- forget previous feelings and actions,  at least for a while, and build up a solid base and get in shape.

I don’t just need to get my heart and lungs in shape- I need to test and strengthen the new “leg” and clear my head of concerns.

I will start with a 2-3 month plan that consists mostly of walking 30 then 60 and blending some 90 minutes efforts on a daily basis. The plan will eventually include a blend of walking and running to increase the intensity and physical benefit.

Miscellaneous Published Plans:

**** 8 Weeks:

http://running.competitor.com/2012/03/training/beginning-runners-8-week-training-program_49600

****** Simple program to get started and get a base program set

http://www.halhigdon.com/training/51237/rr/Beginning-Runners-Guide-30-30-Plan

**** *** Run for Time , Not distance

http://www.coolrunning.com/engine/2/2_3/181.shtml

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