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Plant based Eating for Athletes and Rest of Us August 1, 2018

I have been reading, Matt Frazier’s – NO MEAT ATHLETE blog posts for a few years and have learned something every time….sometimes I re-learned information I needed that  day.     But it all helps.

HEALTHY veggies     Now don’t let the word “athlete” scare you away- it has useful information for everyone- students, parents, employees and of course athletes. We are all ‘athletes’ since we use our minds and bodies every day. Those of us that are active athletes may have a need for a slightly varied diet and collection of foods but every one needs vitamins and minerals and all the other goodies that we get in food.

Basically food is our fuel, in the same way that gasoline fuels the cars. We need the right fuel in the proper amounts to be good, do well and feel great.

What do you eat? 

 

The No Meat Athlete website…lots of great stuff here…Take a peek…

https://www.nomeatathlete.com/

 

great book for what to eat….to perform and TO LIVE.

veggie basket

 

@martyroddy

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Lifestyle Eating Plan- Diets fail but Life (style)will Find a Way June 25, 2018

I got interested in the idea of eating better and fitness when confronted/surprised by a diagnosis of Atrial Fibrillation ( A Fib ) and Heart Failure. I was in the hospital and had several days to think this over and made plans to start over with proper food and exercise plan.

The medicine the prescribed did some of the work but ultimately a long and good life would require work on the the road, in the gym and with the refrigerator .

I needed to lose weight and do it quickly but safely. Also needed it to be a sustainable loss with a plan that could be maintained for the long haul. I read several stories and a few books. I decided on the High Carb-Low fat approach noted below. I specifically started with Dr. McDougall and his focus on high starches for the satiety factor they provide. I read the books and the recipe books and looked at others.

I am also looking forward to the continued weight loss and the relief I feel in my legs, knees and feet. Much of what I am trying to eat leads to less inflammation.

My personal focus is eliminating added salt and processed sugar as there is sufficient sodium in the foods I eat and natural sugars in the veggies and fruit I consume.

Forks Over Knives

The Forks over Knives (FOK) plan is a Whole Food Plant Based diet with a focus on whole grains and plants. The foundation is vegetables, fruits, whole grains, beans or legumes, and tubers. It eliminates or minimizes animal products including dairy ,eggs as well as refined foods like sugar, oils and bleached flour.

It grew from a movie and now includes books and videos and websites. See below

Forks Over Knives website:

https://www.forksoverknives.com/

Starch Solution ( more than carbs)

Dr John McDougall has written some books and promotes an eating plan that centers on starches. The starches ( whole food sources) are the centerpiece of the diet with greens and fruits and vegetables . Making great meals is a matter of finding great recipes( McDougall has some) and include some appropriate flavorings, sauces and seasonings.

A McDougall info website:

https://www.drmcdougall.com/health/education/free-mcdougall-program/10-day-meal-plan/

*******. *******

#diet  #food  #heartfailure  #afib  #WFPB

@martyroddy

 

I Write about Reading,Now Read about Reading and ..Read some more. December 27, 2017

via Reading List 2017

 

HEART FAILURE – OK Now Whats for Dinner? May 30, 2017

The diagnosis of heart failure is/was shocking but additional information and research revealed that :

  • it is not a death sentence
  • it can be lived with and
  • it can be overcome with diet and exercise

Now when I arrived at the hospital I could not walk 20 meters without being out of breath, the diagnosis was actually a relief before it was a shock.  I now knew why I felt so bad. AND the medical team made it clear that I  could overcome and even thrive.

A lifestyle change that includes adjustments in diet and an increase in exercise. The diet will be a lifestyle change “forever” not just temporarily reducing calories and  weight for now. It has been fun, learning some new foods and recipes.

There are 2 authors/physicians and cardiac experts that i have read about before and have read A LOT about recently.  Drs. Dean Ornish and John McDougall have been proponents of very low fat, plant-based/plant focused diets.

Dr.Ornish published a great book, EAT MORE, WEIGH LESS  and it is loaded with great recipes as well as tremendous common sense information with evidence that such a diet improves and even heals heart damage.

Dr.McDougall has 2 “cornerstone books” , MCDOUGALL PROGRAM FOR MAXIMUM WEIGHT LOSS and THE STARCH SOLUTION. Both focus on plant-based, low/no fat diet choices much like Dr.Ornish.

Where to find these guys?  search the web or go to:

  1. http://www.ornish.com
  2. http://www.drmcdougall.com

BUT WHAT CAN WE EAT?

  • Beans- dried or canned (choose salt-free) – loaded with fiber and protein
  • Garlic – eat, add to foods and take as supplement
  • Spinach and Dark,leafy greens
  • nuts and seeds – good fats and loaded with minerals and protein (almonds,walnuts, brazils, sunflower seeds, sesame seeds, pumpkin seeds
  • salmon- great omega fats as well as protein
  • soy protein- organic tofu, tempeh, miso , edamame beans
  • whole grains
  • fresh fruits and vegetables

A future post may include information on specific nutrients required for heart failure patients( magnesium, potassium, good fats).

 

 

@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

 

 

Resistance bands for Fitness and Strength. *Runners Get strong without Extra Size January 8, 2014

Filed under: Blogs/Articles,Books,Health,Injury-Rehab,Strength Training — bigfootmarty @ 11:09 pm
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After years of heavy barbells and dumbbells in the football weight room I still enjoy exercising and lifting BUT in my 40’s and now 50- I do not need great strength or size any more- IN FACT I need to be and stay smaller.

I have done a bunch of body-weight exercises and now enjoying the resistance bands. I get to feel the pull and burn of the workout with out the growth- also I am not spending 2-3 hours, 6 days a week.

Now the bands are helpful for the fun of a workout and are also useful for rehab and recovery of a few injuries i carry around. Shoulder, ankle But the rest is for fun and fitness.

Looking back  on football and other lifting for sports- I wish I knew about, or that the bands were more popular(outside of the Training room).

* Some basic Workout Suggestions.

http://www.self.com/fitness/workouts/2013/09/seven-move-resistance-band-workout-slideshow?intcid=trail_2#slide=1

These are great starters and with some creativity, these 4 moves can be expanded into 8-12-24 exercises for the entire body.

http://www.fitsugar.com/Easy-Resistance-Band-Exercises-24528501

* Book with info on resistance Bands.

http://www.emailwire.com/release/125656-Become-Healthier-And-Save-Money-With-Living-Complete-Resistance-Bands.html

-a really serious book

http://www.ironmind-store.com/Training-with-Cables-for-Strength/productinfo/1303/

 

Need some running/Fitness Inspiration? Hit the library ! November 10, 2013

Filed under: Books — bigfootmarty @ 9:07 pm
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Need some running/Fitness Inspiration? Hit the library !

There are many great books to inspire runners and fitness minded individuals. There are 2-3 in this collection of 10.

The best here are by Bart Yasso (of Runners World) and Once a Runner.  The others are OK.

Now to find a list of HOW TO run books for beginners that will not get people hurt.  I continue to recommend Chi Running and the Galloway Book on Running for safe books.