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Meat and Dairy Substitutes for Active Plant Based Eaters. September 28, 2017

I have been following a plant based diet. I feel great and I have lost a significant amount of weight. My energy is where it needs to be and stays there all day long. I sleep well and most important my brain is clear all day long.

I have varied the way I eat: high carb vegan, lower carb , raw or mostly raw, and other combinations of raw/ cooked, veggie,vegan and plant based food options.

The attachments summarize a few of the options for preparing, cooking and seasoning the meals.

PERSONAL FAVES- coconut oil, Nutritional yeast and bananas( multiple uses)

http://fitlife.tv/plant-based-alternatives-for-common-meat-and-dairy-needs_original/?utm_source=fitlife&utm_medium=email&utm_campaign=alphareset&utm_content=Replace+what%E2%80%99s+hurting+you+now

@martyroddy

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Heart Failure,Atrial Fibrillation (A Fib) and Exercise September 27, 2017

Now that I am 6 months beyond the diagnosis of Heart Failure with Atrial Fibrillation I am looking at information about both of these conditions and my personal feelings and health.

I am still in A Fib but I have also lost well over 100 pounds and continue to workout , eat well and workout some more. I am doing a variety of cardio workouts to pump the blood, exercise the heart and of course burn some calories and fat. I am also doing some resistance exercise ( weightlifting and bodyweight moves)  to rebuild the body and muscular system.

I have written about the exercise and will do more in the future but my cardio includes walking outside, rowing on the Concept 2 Erg Trainer, Riding the Cybex stationary bike and the Cybex Arc Trainer ( Elliptical ) and starting on the Nautilus Stairmaster.

Now as Dr.Gupta says in the exercise video I may be able to attempt  a marathon again in the future. I need to take it easy and build up slowly- if I continue with a smart diet( currently plant based low fat diet) and the exercise program and a plan to build up to the kind of training necessary for a 4-6 hour run.

Regardless of that outcome I plan on dropping more of the weight- keeping it off and maintaining healthy lifestyle while dealing with the long term concerns with the heart failure diagnosis and possibly changing/improving on it.

Time to publish and eat a proper meal and later to the gym.

A video with info about A Fib…Not a good diagnosis BUT not the END either.

 

Exercise and Heart Disease video- good info and a great quote, ” for most, exercise allows for people to fell better AND a longer life than most medication only plans.”

Another good quote- wrong to dive into exercise , gradually increase effort and amount of exercise.

 

@martyroddy

 

 

Superfoods ?? =Superfitness and Health August 5, 2017

I have been eating better and exercising quite seriously most of my life BUT the focus has gotten tighter in the last few months with a diagnosis of heart failure / atrial fibrillation .  The weight started coming off but a focused plan for the exercise and eating was needed to reach the ultimate weight.

I have written and continue to write about the workouts but this is a quick discussion of the food plan, with a focus on some of the so called “super” foods.

I have not focused on too many crazy foods but on foods that are great for the broad spectrum of nutrients inherent in them as well as additional benefits such as fiber, feelings of fullness and convenience(carry for lunch).

 

My SUPERFOODS include:

  • cabbage and brussels sprouts
  • turmeric, ginger and garlic
  • rolled oats
  • whole grains
  • legumes/beans
  • sweet potatoes
  • green tea
  • raw nuts and seeds
  • apple cider vinegar
  • citrus fruits
  • PLUS others…

Great list of “super”foods that is reasonable and easily purchased and available.

 

I don’t eat all of these daily or even weekly but I eat many of them on a regular basis as well as the foods above.  I feel full , my body functions well and I feel pretty healthy all the time.

I am maintaining a relatively stable calorie count along with a solid exercise regimen with significant cardio. If things continue as planned and currently rolling I will reach targets early in the new year.

 

@martyroddy

 

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

 

ASPARAGUS- Joyful little tasty surprises from the ground June 6, 2017

It is the heart of Farmers Market season, and in Virginia the good as gold crop in the early season is always asparagus. The delicious sprouts clean out of the for,early cold ground to feed us with delicious, tender goodness. Thy have a short season but it is so delicious. 

Growing asparagus is also rewarding if you have the patience to wait for them to grow, season and develop over a 2 year prep period.

The following is one of many recipes I use to enjoy these tasty surprises.
INGREDIENTS
2 cups chickpeas soaked 6 hours, cooked over medium heat for 1 1-2

Fresh thyme  and freshly ground pepper

1 pound asparagus, tough ends removed

 3 tablespoons extra virgin- cocunut oil

2 cloves garlic, minced ( or more to taste)

Juice and zest 1 lemon

1/2 cup raw almonds, chopped
DIRECTIONS
Soak and cook beans , can add onions garlic, pepper when cooking.

 Blanch asparagus in pot ,for 1 minute,rinse under cold water.transfer to ice.

 Drain beans , shake off excess water. Make sur  asparagus is dry

Heat a large skillet over medium-high. Swirl in oil, then add garlic and beans and season.

 Cook, stirring frequently, until garlic is softened, 2 minutes. Remove from heat. Transfer beans to a plate with a slotted spoon. Let skillet cool slightly, then whisk lemon juice into oil in skillet; season with salt and pepper. (Add more oil if dressing is too tart.) Add asparagus; toss to coat with dressing.

Combine almonds and lemon zest in a small bowl. Transfer asparagus to a platter, top with beans, and drizzle remaining dressing in skillet over top. Sprinkle with almond-zest mixture and serve.

 

MAGNESIUM Poor ? , Eat Up for Your Heart and Body June 5, 2017

I recently wrote about potassium and what to eat to increase and/or maintain necessary levels in the body . Magnesium is a mineral that is also extremely important for physical health and vitality and especially for heart health.

Magnesium is in demand for enzyme function throughout the  body- at least 300 enzymes utilize Mg to function properly. There are hundreds ( thousands) of proteins that need Mg for proper binding function.

The heart uses more magnesium than all other organs and the maintenance of proper serum Mg levels limits promotes vigorous heart health and reduces high blood pressure, prevents arrhythmia ,cardiovascular disease and even sudden cardiac death.

Many people are deficient in magnesium ( 50-80%) and are at risk for diseases and symptoms related to magnesium deficiency.  
FOODS FOR MAGNESIUM:

  • Dark leafy greens – spinach,chard, kale, mustard…
  • Nuts and seeds- almonds, walnuts, macadamias,pumpkin, sunflower, sesame
  • Bananas
  • Coffee- black 
  • Cacao and Dark chocolate
  • Beans/ Legumes- black beans, kidneys, pintos….
  • Whole grains
  • Figs
  • Potatoes 
  • Brassicas – broccoli, Brussels sprouts, cabbage, kale
  • Mackerel 

Here is some video information on Magnesium and the heart:


@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