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Looking into Starting a Fitness Club for Heart Patients April 6, 2017

I have been walking and exercising and getting stronger at a slow and steady pace since my diagnosis with heart failure and Ateial fibrillation . With the medicines I have also lost significant weight, which I hope to keep,off with healthy lifestyle ( exercise and diet). 

The best thing about the current weight loss is of course easier breathing but a secondary benefit is the reduced stress on my legs when I go for a walk and eventually runs .  My knees have some damage from other sports and the loss of weight gives me a chance, an opportunity to workout and get fit and heal the heart, knees and body.

I have been part of running and training groups in the past and the group “pressure” and camaraderie made for a great dynamic. Therefore I thought a group of like minded ( and body) cardiac-heart Patients could support, push and help each other reach physical goals.  The goals include weight loss, restoring heart function , life extension and possibly overcoming the dis-ease with exercise and diet.

There might be some medical guidance needed but exch member will also be responsible for their own medical needs and controls.

I have sent an invite out with Craigslist and will see where and how,this goes.
@martyroddy 

 

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

 

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

 

 

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
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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