We RUN USA !!!

Running, Racing, Fitness and Health in the USA

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

 

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

 

What  a Heart Failure ? May 26, 2017

Now that I am dealing with, treating this diagnosis and was surprised by it when I went to the hospital in March. Initially I was relieved to hear a diagnosis and a couple of doctors and nurses tell me that it can be overcome.   

They gave me that hope without any deep information nor explanations. Eventually a few folks from Social work, social service offices brought information about Heart Failure. It include a cursory description of what it was and a little bit how it gets started. The information also had suggestions for living with it and treating it.

  • Heart failure is a chronic, progressive condition in which the heart muscle is unable to pump enough blood  to meet the body’s needs for blood and oxygen.      
  • the heart can’t keep up with its workload.      
  • The heart is a muscle that pumps blood to the other organs of the body, but “Heart Failure” doesn’t mean the heart has stopped working. It means it can’t pump properly

Certain behaviors can lead to heart failure:

  • Eating foods that are high in salt, fat, and cholesterol 
  •  getting enough physical activity. 
  • Being overweight

I found a few videos with some basic info.

– this first one was interesting as I started my journey with symptoms of bronchitis and ended up in the Emergency room. Unable to breathe with A FIB AND heart failure.

-The following has a few useful tips for dealing with and living with heart failure.

@martyroddy

 

Great Runner and Food and Vegetarian / Vegan – Sites and Blogs May 9, 2015

http://www.nomeatathlete.com/

No Meat Athlete is a personal favorite – good info on food, health and running.

http://www.veganrunnereats.com/

Recently found this one but after reading for 30-45 minutes I was excited to add it to the list. .

http://www.runningonrealfood.com/blog-love-3/

Lots of info on fitness, vegan food and life styles.

http://www.theathletarian.com/

http://eat-spin-run-repeat.com/

http://fitfoodiefinds.com/

https://twitter.com/martyroddy