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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

 

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
Tags: , , ,

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