We RUN USA !!!

Running, Racing, Fitness and Health in the USA

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

Advertisements
 

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

 

Farmers market Running and Fitness Fuel April 30, 2014

Filed under: Carbs,Food,Food-Fuel,Health,Protein,Recipes — bigfootmarty @ 7:26 pm
Tags: , , , , , , , ,

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)

Image

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

Image

Potatoes and Sweets Chips ready for roasting at 425

-Roasted in preheated oven at 425 for 55 minutes.- turning the chips after 35 minutes.

Image

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

 

 

 

Misc. Meals for Energy, Fuel and Health March 21, 2014

Filed under: Carbs,Food,Food-Fuel,Health,Protein — bigfootmarty @ 11:47 pm
Tags: , , , , ,

Last night I was hungry but wanted a simple meal.

I had brown rice cooked and ready in the fridge so I built a good meal with it as the base.

I cooked some earlier made Baked Beans and added a yellow onion, garlic clove and 2 dried hot,red peppers.

After the beans were heated through i added a cup of frozen Organic sweet corn. Cooked that for 20 minutes to blend the flavors,

Served on top of the rice and enjoyed with celery and Whole wheat crackers.

 

https://twitter.com/martyroddy

Image

Brown Rice, beans, Corn, Hot peppers,onions

Image

Brown Rice,beans for supper

 

Food for the Road-As important as Shoes December 4, 2013

Filed under: Fats,Food,Food-Fuel,Health,Protein,Weight Loss — bigfootmarty @ 2:01 am
Tags: , , , ,

Food for the Road-As important as Shoes

What to eat and how to eat is a regular discussion with runners after they/we have been running for a year or so. Once the runners get used to it and get over beginning shin pain and foot pain or boob bounce pain as ladies find best bra….

Then thoughts of weight loss or energy or – God Help us- Hitting the wall.

What about weight loss? shredding fat

http://www.myfitstation.com/2013/01/14/the-7-day-shredding-meal-plan/

http://www.muscleandfitness.com/nutrition/lose-fat/burn-fat-fast-eating-plan

How to buy and choose food at the store- Farmers market?  what is the best stuff to eat.

http://lifehacker.com/5994343/this-color+coded-chart-helps-you-pick-the-most-nutritious-produce

Superfoods- will they help us on the Road?

 

What is best Diet for Running and Endurance? Same as for Football? December 1, 2013

Filed under: Blogs/Articles,Food,Food-Fuel,Protein — bigfootmarty @ 11:34 pm
Tags: , , ,

What is best Diet for Running and Endurance? Same as for Football?

As a football payer in my youth my diet consisted of anything and everything I could grab. I tried to eat right and eat as much good stuff as possible BUT often I just needed calories to maintain weight and strength. Now as i get older and am a runner i need different food and fuel.  In reality my needs 20 years ago are the same I just didn’t know any better.

Love mushrooms- many with beans( crazy for beans- great fuel)

http://www.neverhomemaker.com/2013/05/food-for-runners-m-u-s-h-r-o-o-m-s.html

Vegetarian diet for runners- and Longevity

http://offthebench.nbcsports.com/2013/02/01/101-year-old-marathoner-credits-vegetarian-diet-for-running-longevity/

What protein problem- Most athletes consume too much protein.

http://abclocal.go.com/kabc/story?section=news%2Ffood_coach&id=9060743

 

A Super-Healthy Butter August 4, 2013

Filed under: Blogs/Articles,Carbs,Fats,Food,Food-Fuel,Protein — bigfootmarty @ 12:37 am

A Super-Healthy Butter.

 

Time to go shopping for Mung Beans   . maybe some chick peas at the same time .

Make this great butter  and some hummus as well.