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Looking into Starting a Fitness Club for Heart Patients April 6, 2017

I have been walking and exercising and getting stronger at a slow and steady pace since my diagnosis with heart failure and Ateial fibrillation . With the medicines I have also lost significant weight, which I hope to keep,off with healthy lifestyle ( exercise and diet). 

The best thing about the current weight loss is of course easier breathing but a secondary benefit is the reduced stress on my legs when I go for a walk and eventually runs .  My knees have some damage from other sports and the loss of weight gives me a chance, an opportunity to workout and get fit and heal the heart, knees and body.

I have been part of running and training groups in the past and the group “pressure” and camaraderie made for a great dynamic. Therefore I thought a group of like minded ( and body) cardiac-heart Patients could support, push and help each other reach physical goals.  The goals include weight loss, restoring heart function , life extension and possibly overcoming the dis-ease with exercise and diet.

There might be some medical guidance needed but exch member will also be responsible for their own medical needs and controls.

I have sent an invite out with Craigslist and will see where and how,this goes.
@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
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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

 

Fruity Hydration- Summer Options- Summer Supplies July 25, 2014

Filed under: Food-Fuel,Health,Hydration,Recipes,Recovery — bigfootmarty @ 12:38 am
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I  love lemonade BUT the traditional options are loaded with sugar or sweeteners- I started playing with sugarless (NON-sweetened) versions and have found my faves to be

1. Lemon-basil – ADE

2. Lemon- Peach Bubbler (soak fruit in seltzer water)

3. Lemon-Ginger-Mint (Chocolate Mint is my fave)

So many other concoction created and ENJOYED but these are my GO-TO’s all summer long

 

The basic recipe for all of the above is:

–  2 Organic lemons cleaned and sliced into rings

–  <2 qts filtered water ( unless seltzer)

OPTIONS-

– 1/2 cup leaves    OR

-1/2 cup chopped fruit

– for Ginger 3-5 1/4″ thick discs(peeled)

 

Combine chosen ingredients and let sit on counter overnight( or all day) 

This is only 64 ounces and may of us drink that much with minimal effort so making this daily is suggested.

******   Another fun option is to shredded and freeze basil leaves in ice cube trays

Some recipes found with a Quick search-

                           Sugar added:

http://www.myrecipes.com/recipe/basil-lemonade-10000000635690/

http://www.loveandoliveoil.com/2011/08/basil-lemonade.html

                     AND adding a fun 3rd flavor ( unlimited options)

http://www.pauladeen.com/recipes/recipe_view/strawberry_basil_lemonade/

 

Thanks and Drink up.

https://twitter.com/martyroddy

 

 

 

 

 

 

 

 

 

 

Anti-Inflammatory Summer food and Fun July 6, 2014

Filed under: Fats,Food,Injuries,Injury-Rehab,Recipes,Recovery — bigfootmarty @ 1:31 pm

In addition to being very delicious this salad has a nice serving of turmeric ( with mustard and raw vinegar)  ,   that will deliver a great nutritional boost and a “medicinal” shot of natural antiinflammatories.

 

Enjoy with or as a meal

 

Grilled Cole Slaw

2 heads Cabbage 1 green ,1 red Cut in 1/3 or 1/4’s at core
3 red onions in half
shredded carrots(1lb)
-apple cider or water
Dressing: (blended or shake well)
1/4 cup EVOO
1/4 Cup Raw Apple Cider Vinegar ( used Braggs)
1 heaping tsp Turmeric
1 heaping tsp dry Mustard
1/8 cup raw sugar/cane sugar

1. Dip cabbage into cider or water to wet before placing on grill
2. place onion halves on grill
3. Turn cabbage on all sides on grill- char edges
4. Turn onions to cook both sides
5. remove from grill and allow to cool before slicing core out and chopping/shredding to small pieces
add to large bowl with carrots and toss
6. Add dressing and toss thoroughly
7. Put in Fridge before serving…….ENJOY

Caner in phone “farted”out so I had to find these images…

 

Simple Summer Running/Fitness Food – Hooray for Garden season(Farmers Market too) June 25, 2014

I LOVE CABBAGE !!!  An and all cabbage family plants (brassicas).

I also love turmeric- and loving it more every day.

 

This recipe ( and many variations) allows me to enjoy the bvrassicas I love so much and eat anti-inflammatory food and herbs throughout the day.

In it’s most simple form this salad is :

CABBAGE –  ONIONS  – GARLIC  + Raw Apple Cider vinegar

Ad some balck pepper, organic mustard, sea salt……

Add some turmeric powder (or ground fresh) and it become even more medicinal

Add fresh ginger……The crooks at the F& DA might want to label and control it.

 

RECIPE:

1 head of Cabbage- shredded to your taste

1 bunch red onions (I like the color) [Yellow- ok too]

1/2 cup Raw apple cider vinegar ( I use BRAGGS)

DRESSING-

1/2 tbs fresh ground pepper

2-4 tbs mustard ( to taste- and choose a fun /favorite mustard)

2 tbs  Olive oil (EVOO)

1-3 tbs Turmeric ( use less if fresh root) This is to taste

Mix in a bottle and shake vigourously or blend to emulsify- pour over the veggiues and set in fridge for 4 or more hours.

There are as many variations as there are mouths and tongues and Veggies at the Farmers Market.

 

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