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Goals, Running, Racing, Fitness and Health in the USA

Healthy Goodies from a Fave Youtuber.. Mimi Kirk January 8, 2019

Mimi Kirk has a great set of books and her videos are loaded with fun ideas….

http://www.youngonrawfood.com

Guacamole….

https://youtu.be/pTG1P9iRfJo.

Ginger juice shot….powerful and tasty

https://youtu.be/61fLlIXFS7A

And pUdding that is not “dessert” but food….

https://youtu.be/HtpjufDY9YY

@martyroddy

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Heart Failure, A Fib and Weight Loss November 19, 2018

I have been living with AND AWARE of my Atrial Fibrillation ( AFib ) induced heart failure for about 18 months and I have seen benefits of a proper diet and exercise as well as the results when I slip.

I had a small health setback and put on a bunch of the weight I had lost and am feeling the effects of the AFib more and more. Focusing on diet ,low salt and low fat hav helped , but combining with exercise and weight loss will return me to the path of health.

The following video talks about the benefit of even a 10% reduction in weight. Since my BMI is up there and my weight is too, my ultimate loss could be as high as 35%.

https://youtu.be/RqRy1n-3SVc

I am enjoying the current trip to health but want to create a lifestyle that will keep me in a comfortable zone.

Dr. Gupta discusses the benefit of diet, good sleep, stress reduction and exercise for both the weight loss and AFib reduction. I see the above package as a team or total prescription. ..exercise helps sleep and stress, less stress helps sleep and diet, good diet gives energy and well being….

It all builds on the other and I look forward to,the journey.

A quick video on exercise… https://youtu.be/aHqfgs5lEGk.

@martyroddy

 

Learning about Type 2 Diabetes November 14, 2018

I am a heart patient and am currently in Heart failure with Atrial Fibrillation (AFib) and many of the folks I am in contact with that are also dealing with heart issues are dealing with Type 2.

Fortunately I am not,but since I am still overweight it is always a threat. We discuss food and diet and recipes all of the time. Exercise is also a significant factor and is often at the center of our conversations.

I have looked at many video and blogs and sites for information. I want to list share a few here and maybe later a a listing.

HIIT , High Intensity Interval Training- comes up frequently as a tool for diabetics to beat the problem. 10 seconds intense/ 30 seconds easy for 30 minutes. On Treadmill,bicycle, elliptical etc… intense = full capable sped for you…NOW.

https://youtu.be/LtWn3CYqyFw

Another interesting video discussing muscle building with resistance( weight lifting) training and exercise.

https://youtu.be/8QIvABc6BEQ

Fruits for diabetes and health.

https://pin.it/xykbx6lnlifwi6

Full meal idea,plans,,,

https://pin.it/qqycgaaazw5u3a

More to come ,thanks.

If you have any questions or suggestions…let them fly below. THANKS

 

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

 

Eat You Heart Out/ Up : Heart healthy Food and Recipes October 30, 2018

As the season is changing, the farmers market options are changing and thinning out but SOUP and STEW season is here.  Get a few great fresh goodies, some canned goodies and get cooking without salt and oil and feel great and eat happy.

I have always focused on the good foods BUT not very much on the oil and salt now with the heart issue i am dealing with I have gotten rid of oil and salt and other goodies/baddies.  Feeling better and losing weight.

Time to see how it all goes. 

The Forks over Knives folks have a bunch of great and healthy recipes. Sharing a few current faves.

Soup season is upon us:

The rest of FOK family have great recipes and videos.

I love all kinds of HUMMUS.

Yummy, satisfying burgers,  add raw onions and pickles….maybe hot sauce

I am also a fan of John McDougall and the associated recipes. Lots of starches- satisfying and filling.

I love beans and this is a great base food or foundation for other combos.

 

 

@martyroddy

 

Pull Ups : Impossible Torture or Foundational Fitness Basic August 14, 2018

I have spent many hours, days, even years in gyms. Lifting weights, pushing/ Pulling my body and running up and down a court with a round ball. During those years the basic movement that always challenged me was the PULL UP.

Back in the heart of my football years I spent the offseason getting stronger and piling on muscle and power and for several years I counted on pull ups as a foundation move that supported much of the heavy lifting. Even though I could never do more than 20-25 reps ( at the end of the summer) , the work paid off. My tall ,thick frame and long arms created a challenge.

As a slightly more mature “adult ” , at least age wise I am interested in doing these again.

After ” playing” a few days at the gym and doing a few,,…very few reps as well as a few negatives ( helps to be 6’8″, I can jump all the way up) I know I need a plan to approach the exercise.

Where do I start? Just go to the gym , do a few sets of a few pull-ups and repeat every couple of days???? Or create/follow a plan ? The following graphic is a great starting point.

I can use it to develop strength and evaluate my current level. Steps 1.2.3 can b effectively used in the development phase and later after goals have been reached to maintain. Body rows are not a direct move but will engage most of the same muscles.. A combination of pull-ups, flex hangs and then negatives will result in increased strength and eventually the reps we want.

Once we have done some basic building,build-up moves we can follow something like the following :

This is just an example of the multitudinous pull-up and other exercise programs available,on the net.

@martyroddy

 

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