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Whole Foods ,Plant-Based diet- Is the Answer OR ??? July 2, 2019

I have ben thinking about this and trying different versions BUT I am beginning to believe.

Interesting article.

New Studies: Highly Processed Foods Linked to Increased Disease and Mortality Risks

I am a fan of the Forks over knives website and ideas as well as McDougal, Ornish and a few other WFPB or Vegan food style sites.

Gaining and regaining health with a good …REAL FOOD diet.

 

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LENTILS: March 11, 2019

I love beans and really am getting attached to,lentils since they are easy and fast for preparation ( other than canned beans).

Power packed Lentil and Potato Chowder. Easily made compliant for SOSfree diets.

https://veghealth.com/calcium-packed-chowder/

Tacos made with lentils and veggies, make a fun meal and healthy part of the diet.

https://pin.it/5b4lldhqmxmqb7

@martyroddy

 

Staying Fit ( or just Healthy) During Cold and Flu Season…with AFib (atrial fibrillation) February 19, 2019

I have spent the last few months on the edge of a full blown winter cold. A small sniffle here and a teasing cough there. The whole time i have been in some level of fear since 2 years ago- I entered winter with a pretty bad cold(bronchitis later) and emerged in spring in HEART FAILURE- AFIB (atrial fibrillation) and been dealing with it since then.

I survived the winter of 2017-18 without any illness but just before the Christmas holiday I started feeling the twinge in my chest and throat.

Now the fear crept in and I started with tea and juice. I am concerned with the empty calories in juice BUT also concerned with getting a chest cold so I water down OJ, Grapefruit and grape juice with seltzer. It gives me plenty of fluids and the vitamins- Speaking of vitamins I add more supplements to my intake as the lungs feel “funny”.

I fought the cold ll season BUT still ended with a full blown cough- that occasionally kept me awake. This year the cough never progressed beyond the pain in the butt stage But it was still there and it added congestion to my chest that was already compromised in breathing due to the Afib. The pumping of blood through the upper chambers of my heart is out of whack and I often have mild difficulty catching my breath. This winter has been a minor breathing challenge.

I have also noticed an increase in weight, most likely due to water retention. Since I have had trouble have not been to the gym nor done much other exercise. That usually helps when I detect bloating. A good sweat helps.

 

I found this article on PINTEREST…similar to other info I have read.

https://www.webmd.com/cold-and-flu/cold-guide/heart-disease-colds

 

@martyroddy

 

 

 

 

 

 

 

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

 

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.

 

PUSH -Me ,Pull -You – Resistance training Plans, or Weightlifting with Dr. Doolittle, Pt. 2 August 29, 2018

Weightlifting as an adult presents a variety of challenges. The key challenge is time. Once that is addressed we have to decide on our goals.  How much time do you have when you do get to the gym and what do you want to do with IT??

There will be little reference to goals but focus on the general idea of moves to use to reach the plethora of goals available in the gym. Future posts will address some different goals.

The workout foundation I am suggesting is based on a 4 ( maybe 3) day a week visit to the gym. For the 4 day rotation: Days 1 – 3 do~workout A, Days 2 -4 do~workout B.

You will be focusing on different body-parts on the different pairs of days. Another thought- You can do a variety of abdominal/core exercise at every workout. Though a changing variety for 1/3 and 2/4 would be best.

This post is focused on the push exercises and push movements. The obvious king here is the PUSH UP. Simple to do anywhere and at any time.

The following list of PUSH moves is basic but comprehensive.

Information about the moves and variations can be found with a trainer or at bookstore or on the web. The same is available for specific workout plans.

 

Push ups :    Push Ups are performed in a prone position (faced own to ground) by raising and lowering the body using the arms. Hand position can vary but the basic is hands placed beside and slightly in front of the shoulder when face down.

Bench Press(chest press) :   Lie flat on your back on the bench with a barbell  grasped in both hands. Bring the bar to the chest and press it upward. Like many moves this can be varied with hand position or on an inclined bench to change to muscle interaction or with dumbbells or exercise bands..

Dips ( parallel bar dips) : Dips are usually performed on equipment designed for use in this movement. Grab the bars on both sides and lower your body until shoulders just above the bar/hands and return to the top. Can be performed between chairs or posts or with hands behind  your body on a bench.

Shoulder press :   Grab the barbell at shoulder height and width ( can be seated or standing) and press the bar overhead. It is the lowered to the starting position . Control must be maintained at all times.  This can be done with specialized equipment at the gym or dumbbells, kettlebells or bands.

Lateral chest raises(Flyes) :  This movement is performed on the back on a bench, starting weights extended above the chest, touching. The arms are lowered through an arc  to a spot slightly below the chest, with arm nearly parallel to the floor, and returning to the top starting position. Can be performed with a specialized machine, with cables or on an incline bench.

Lateral Raises (forward) :  This movement is usually done with dumbbells (but cables or bands can be used)  The movement starts with the arms straight, and the weight in the hands at the side of the body. The body is in a slight forward-leaning position with hips and knees bent a little. Arms are  slightly bent, and raised through an arc until even with the shoulders.  Can be performed laterally ( sideways) or forward for a varied impact.

Learn to do these exercises and the matching Pull moves and create a total body workout that will lead to general fitness or a competitive body building prep workout.

 

@martyrodddy

 

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