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Lectures for Health- Food and Eating and What is Best. October 31, 2018

 

Eat More, Weigh Less, Live Longer ( key unrefined foods)

 

Starch Solution – working pretty well for me.

Dr.Neal Barnard- lots of good info,  only watched one or twice but loaded with information.

 

@martyroddy

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Eat You Heart Out/ Up : Heart healthy Food and Recipes October 30, 2018

As the season is changing, the farmers market options are changing and thinning out but SOUP and STEW season is here.  Get a few great fresh goodies, some canned goodies and get cooking without salt and oil and feel great and eat happy.

I have always focused on the good foods BUT not very much on the oil and salt now with the heart issue i am dealing with I have gotten rid of oil and salt and other goodies/baddies.  Feeling better and losing weight.

Time to see how it all goes. 

The Forks over Knives folks have a bunch of great and healthy recipes. Sharing a few current faves.

Soup season is upon us:

The rest of FOK family have great recipes and videos.

I love all kinds of HUMMUS.

Yummy, satisfying burgers,  add raw onions and pickles….maybe hot sauce

I am also a fan of John McDougall and the associated recipes. Lots of starches- satisfying and filling.

I love beans and this is a great base food or foundation for other combos.

 

 

@martyroddy

 

Strengthen and Rebuild Lung Function and Power September 26, 2018

This was originally created to help a friend having some lung/coughing problems possibly related to EIA , a childhood with smoking parents and high altitude endurance running.

…….[Dietary Changes to rebuild lungs (after illness or smoking) and deal with EIA (Exercise Induced Asthma)]

Exercise , especially extended endurance work leaves muscles and the lungs inflamed. This is not necessarily a problem but continued use/overuse can lead to discomfort, illness or damage.

Foods and Drinks to improve Lung Function and Recovery:

  1. Tomatoes – Cooked and Raw , Cooked fresh tomatoes are best But low salt canned diced or chopped tomatoes are good.
  2. Apples- raw with skin, cooked with skin, homemade applesauce, baked apples ( not pie)
  3. Onions and Garlic- as much as you can stand…add to salad, sandwich, omelet ad especially to soup/stew.
  4. Berries – cranberries,blueberries, raspberies,strawberries,cetc..
  5. Citrus- fruit {limited juice but fresh squeezed} Lemon juice added to water or tea is the exception
  6. cabbage family veggies (brassicas for the nerdy among us) brussels sprouts, broccoli, bok choi, cabbage( green and red), Kale
  7. Ginger -great in soups/stews and added to tea also great as a “tea” on its own.
  8. Green and Black tea- great hot when lung inflammation is active add lemon juice and fresh grated ginger for a BiG Bang impact. Iced tea can be a great recovery drink to rebuild inflamed lung and related cardiovascular tissue. Especially if brewed with a sliced lemon and 3/4” piece of slice ginger.  [plus ginger is noted to be anti-inflammatory for musculoskeltal discomfort]
  9. Darky Leafy greens- collard,kales,spinach, mustard, dandelion ( great added to soups or with soup served on top)
  10. Popular superfoods chlorella and spirulina have great reputation for recovery benefits
  11. cayenne pepper – fresh is best but powdered has efficacy as well( just less Vitamin C)
  12. Peppermint – added to tea, or foods/dressing…or leaves chewed like gum or candy
  13. Root vegetable- sweet potatoes, beets, parsnips, turnips, carrots ( with skin)

Avoid

  • Canned and Processed meats
  • Fast Food
  • Excessive Iodized salt (limited sea salt ok)
  • carbonated beverages
  • sugar( products with processed sugar)

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@martyroddy

 

Recipe basics for SUPER SOUP. September 24, 2018

pin.it/2s6oyvyqvxnskg

Soup recipe basics/ foundation for great meal.

Read Dr. Fuhrman for other great info.

 

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

 

Sweating the Small Stuff : Sodium Control and Exercise July 12, 2018

When dealing with heart health issues that involve concern for blood pressure the intake of salt should be restricted. A low sodium diet as well as focus on proper intake of magnesium, potassium and calcium can help counter the negative effects of sodium.

Now sodium is required for a healthy body and a healthy natural diet should provide enough BUT packaged and processed and foods tend to have much more than is needed. Restaurant foods especially fast foods are even worse.

Limit to 2400 mg sodium/day( US Guidelines), Non-athletes/active people need about 500 mg/day.
Most active people consume enough even without adding salt to foods. Many packaged foods have 250-600 mg per serving and some as much as 1500/serving. A diet rich in raw (minimally cooked) vegetables and fruits will provide an adequate amount of sodium for most people. Highly active people who sweat a lot may also eat more of this produce to get what is needed or add a little salt. These same fruits and veggies will also provide much of the calcium,magnesium and needed.

veggie basket

1. Consume lots of fruits and vegetables and legumes for the needed minerals that balance sodium.
2. Exercise and sweat and control weight.
3. Limit intake of fats and alcohol
4. moderate salt intake by limiting processed foods (restaurants)

https://www.medicalnewstoday.com/articles/220147.php

Tests have been done and are continuing to link exercise and sweat to reduction of sodium in th blood as well as the retained water and increased blood pressure. I have seen / experienced reductions water retention after vigorous , sweat inducing exercise. I add NO SALT to my foes and eat very few salty packaged foods….I said FEW but I often try to buy no salt corn chips and pretzels and at the movies I don’t get popcorn every time and when I am able I request salt free. If I get some salty corn I hit the gym or go for a vigorous walk/ hike.

exercise-sweating

 

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/

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#diet  #food  #heartfailure  #afib  #WFPB

@martyroddy