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Breakfast Casserole- Leftovers Tomorow or for Lunch-Oatmeal(starch) and fruit June 12, 2017

I,have started with a specific diet with guidance from the,books and recipes of John ( and Mary)  McDougall. Dr.McDougall is a proponent of a starch centered plant- based diet. As a physician he has seen many patients benefit from this diet and do so for a long time.  It is a much easier lifestyle to adhere to since it is very satisfying with volume of healthful nutritious food. The starches as a foundation provide that satiety as well as fiber and nutrients. 

Potatoes and sweet potatoes plus winter squash , whole grains and legumes fill us up AND release nutrient rich energy.

What to eat in the morning? ( or save for lunch!!!)
        OATMEAL

Baked Oatmeal Casserole

Prep: 15 min. Cook: 10 min.                Serves:4-6

This is a great recipe to make the night before, then just heat in the oven for a rich and hearty breakfast. 

Ingredients: 

1 cup oatmeal

1 cup rice milk or non-dairy milk

1  cup water

2 Tbsp maple syrup or agave

1/4 cup walnuts, chopped

1/4 cup dried cranberries, currants, or chopped dried apricots

1/2 box oil-free, whole-grain cereal, crushed

sauce-

3 bananas

1cup crushed pineapple

1tsp cinnamon

1/2 cup orange juice or apple juice

1/2 cup blueberries

DIRECTIONS:

Combine all the oatmeal ingredients in a sauce pot and simmer, on low heat, until done, about 6 minutes. Pour into a casserole dish and top with the crushed cereal. Cover and refrigerate until morning.
Preheat oven to 350 degrees. Bake at 350 degrees for 15 minutes, until the cereal is just starting to turn brown. While the casserole is baking, make the sauce. Combine all sauce ingredients in a blender and process until smooth. Serve the sauce over the hot oatmeal casserole (the sauce may be heated if you prefer).
@martyroddy

 

Heart Failure, Heart Health and Nutrients- POTASSIUM May 31, 2017

Now that I am continuing my challenge with heat failure, and since I am continuing to use diuretics the potential for flushing necessary nutrients from my system grows every day. 2 of the more important minerals are POTASSIUM and MAGNESIUM.  This post will focus on getting enough potassium back in our bodies.

 

Low potassium levels can cause muscle weakness and heart rhythm disturbances. Reduced potassium can lead to -HYPOKALEMIA-  which can cause muscle cramps, muscle aches and muscle weakness(as noted above). The heart is a muscle so cramps and weakness can be problematic. Another symptom is heart palpitations.

We can end up with reduced/low potassium as the result of the medicines we take to deal with our cardiac issues.

With all this concern- where can we get potassium in our diet?

POTASSIUM N FOODS:

  • potatoes and sweet potatoes    600-900 mgs (depending on serving size)
  • beans                                             400-600
  • dried apricots                              500-1500
  • avocado                                        700-900
  • banana                                          400
  • dark leafy greens                         150-200
  • Squash-winter                              350-500
  • mushrooms                                    100-300

 

With a thoughtful but simple combination of the foods we can rest assured that we have enough potassium in our system to prevent any serious challenge with our hearts.

What will you add to your daily diet?

@martyroddy

 

Eat Right to Prevent / Eliminate Inflammation and Pain April 19, 2015

Filed under: Carbs,diet,Fats,Food-Fuel,Health,Injury-Rehab — bigfootmarty @ 1:54 pm
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Well this one escaped me and got published when I hit the wrong button on the ipad…..not all that intuitive…

The focus of this post is proper use of food ( and avoidance of some) to eliminate, limit and reduce inflammation in the body. The specific focus will be pain in joints that interferes with life activities or prevents complete enjoyment.

Many foods and food groups have been indicated as causes of discomfort and inflammation.

They include:  dairy, nightshade fruits/vegetables, gluten containing products, sugar, GMO processed foods and a few others that pop up from time to time.

A few points from personal experimentation-

A) eliminate all dairy from HUMAN diet( many studies show links to discomfort and pain throughout the body . My personal experience is that general body inflammation reduced dramatically and some specific pain sites disappeared.

B) Sugar- plain processed sugar- added or included in processed drinks and foods is a major trigger and fuel source for painful body.

C) Gluten removal / reduction has shown some results but no negative side effects- this is step has not become permanet or complete at this time.

There are a few things noticed on the positive–proactive side as well-

1) Drinking plenty of clean-filtered- water, up to a gallon a day in warm months has a great impact of general well being.

2) daily diets that include a preponderance of raw fruits and vegetables have given the most energy and the best “FEELING” from head to toe.  {includes: comfort vs. discomfort, energy, attitude, demeanor…}

3) Exercise adds to the good feeling AND THE GOOD FEEL HELPS ME EXERCISE…A PERPETUAL MOTION MACHINE o f fitness and health

The following are a few stories and posts found that I have read and gotten useful information from .

*Dairy and Inflammation basics

http://www.mindbodygreen.com/0-8646/the-dangers-of-dairy.html

* * Some inflammatory food basics.

http://theconsciouslife.com/top-10-inflammatory-foods-to-avoid.htm

* * *Diet ideas to reduce inflammation and pain

http://life.gaiam.com/article/delicious-anti-inflammatory-diet

https://twitter.com/martyroddy

 

Plant Based Fuel – Food for the Body, Mind and Road May 4, 2014

Filed under: Blogs/Articles,Carbs,Fats,Food,Food-Fuel — bigfootmarty @ 9:16 pm
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As an athlete I have focused on food and fuel through all of the fun. It was all fun and games when I was a teen and 20 year old football player. Just grab a plate and FILL IT UP ( 8-9 meals a day) . Football ended and life began.

After college I became a runner for fun, fitness and adventure and I also continued to EAT but it was for life and not to Play. After many years of careful eating and training I had some problems and looked at my diet. For reasons related to my body I switched to a plant based diet some years ago. It has been pretty good for me and I have enjoyed the trip.

My Vegetarian history:

A number of years ago while struggling with inflammation and the pain in my feet [plantar fasciitis] – I did some research that led me to realize that dairy was a contributing factor to the foot pain and lack of healing. I made the decision to drop dairy from my diet [bye bye cheese/cracker, pizza, yogurt ice cream- I THOUGHT] .

This change had amazing results – in 5 weeks from the switch I felt relief from the pain that tortured me for 14 months. {AND I have been pain free in my FEET ever since that time}

A few years after going dairy free I went all the way to a plant based diet. This has had great lifestyle and comfort benefits. Hard to tell how or if it is helpful as an athlete since I am having fun and staying fit and no longer pushing it at a competitive level.

 

 

WHAT QUESTIONS DO / DID I HAVE AS A PLANT EATING ATHLETE:

A] Could I get enough calories to be satisfied and have enough fuel?

B] What about all the talk about PROTEIN?

– How much protein is in plants?

-How much protein do I REALLY need?

C] What athletes are vegetarian/vegan?

D] Where can I eat?

E] What about recipes and cookbooks?

 

 

The following websites and blogs are some that I visit regularly for info, entertainment and of course recipes.

http://meatfreeathlete.com/index.php/about

Loaded with fun info from a meat free athlete for new and experienced athletes on a plant based diet.

** From the BLOG ABOUT page- “Hey, I’m Anne-Marie Campbell, the founder of Meat Free Athlete. Welcome! MFA is the result of my passion for sports, fitness, nutrition, and veganism. It’s a vegan resource and blogging community to share and learn about the advantages of vegan nutrition and how it will benefit you in an active and compassionate lifestyle. Everyone is welcome!”

http://www.vegetarianrunner.com/

 

From the site:   “Vegetarian diets are more and more common every day. People choose to eat a vegetarian diet for a number of reasons such as cultural, moral or health reasons. As a runner, your diet is important not only for maintaining good health, but also to ensure top performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel. A nutritionally sound vegetarian diet is possible if enough nutrients are consumed from a wide variety of foods but a runner who consumes a poor vegetarian diet may be at risk for nutritional deficiencies as well as poor physical performance. 

 

http://www.veganfitness.net/home/

As a lifelong athlete and now a 50+ fitness/health focused person I love the variety of conversations on this forum and the site.  Hop in join and share/learn.

http://www.nomeatathlete.com/

This site has a lot of great information on running, diet, fitness, gear and other topics related to a healthy performance based lifestyle.

There is a valuable focus on education and shared knowledge.

From the ABOUT page- “No Meat Athlete is about giving you tools, not preaching. We’re all about training tips, recipes, advice on how to transition, and the occasional dose of inspiration — so that even if now isn’t the time for you to start eating less meat (but especially if it is), you’ll know you’ve always got someone in your corner to help you out.

 

http://www.greatveganathletes.com/

This site is loaded with great stories and information about several athletes who are vegan and continue their pursuit of health and performance.

From the site: “Many of the most successful sportspeople worldwide are now vegan. While they may differ in that they have decided to go vegan to avoid animal cruelty, for their health, to reduce environmental impact, or other reasons, they have one large similarity. They have proved that excellence and veganism often go together.

Myths still persist that state that it is not possible to be vegan and be successful in sport. These myths do not have a foundation in science, and athletes build muscle, endurance and ability on plant sources and many go on to achieve great things. The performance of these athletes is proof that veganism can and does enable excellence.”

http://thriveforward.com/

From the site:

  • Learn from experts on how to eat, train and cook to promote optimal health
  • Explore video lessons relevant to you—be it energy, sleep, body composition, strength and endurance training, easy ways to prepare plant-based meals at home, or even how to eat more sustainably
  • Dive into recipes, meal plans and a wealth of supplemental materials

A variety of sites for and about Plant based diets:

http://plantbasedresearch.org/articles/fueling-vegetarian-vegan-athlete

http://vegweb.com/

https://www.vrg.org/

http://www.veganlunchbox.com/loaf_studio.html

http://www.veggieboards.com/

 

https://twitter.com/martyroddy

 

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

 

 

 

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)