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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

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Lifestyle Eating Plan- Diets fail but Life (style)will Find a Way June 25, 2018

I got interested in the idea of eating better and fitness when confronted/surprised by a diagnosis of Atrial Fibrillation ( A Fib ) and Heart Failure. I was in the hospital and had several days to think this over and made plans to start over with proper food and exercise plan.

The medicine the prescribed did some of the work but ultimately a long and good life would require work on the the road, in the gym and with the refrigerator .

I needed to lose weight and do it quickly but safely. Also needed it to be a sustainable loss with a plan that could be maintained for the long haul. I read several stories and a few books. I decided on the High Carb-Low fat approach noted below. I specifically started with Dr. McDougall and his focus on high starches for the satiety factor they provide. I read the books and the recipe books and looked at others.

I am also looking forward to the continued weight loss and the relief I feel in my legs, knees and feet. Much of what I am trying to eat leads to less inflammation.

My personal focus is eliminating added salt and processed sugar as there is sufficient sodium in the foods I eat and natural sugars in the veggies and fruit I consume.

Forks Over Knives

The Forks over Knives (FOK) plan is a Whole Food Plant Based diet with a focus on whole grains and plants. The foundation is vegetables, fruits, whole grains, beans or legumes, and tubers. It eliminates or minimizes animal products including dairy ,eggs as well as refined foods like sugar, oils and bleached flour.

It grew from a movie and now includes books and videos and websites. See below

Forks Over Knives website:

https://www.forksoverknives.com/

Starch Solution ( more than carbs)

Dr John McDougall has written some books and promotes an eating plan that centers on starches. The starches ( whole food sources) are the centerpiece of the diet with greens and fruits and vegetables . Making great meals is a matter of finding great recipes( McDougall has some) and include some appropriate flavorings, sauces and seasonings.

A McDougall info website:

https://www.drmcdougall.com/health/education/free-mcdougall-program/10-day-meal-plan/

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#diet  #food  #heartfailure  #afib  #WFPB

@martyroddy

 

Starting Back at the Gym – June 6, 2018

I was going to a local gym but had to take a break for some work and life interruptions, now I rejoined another gym and it is going well. I have been there a week and have lost several pounds so far..

I believe that I eat better as a result of the lifestyle that a workout plan and visits to the gym create. Now I will develop and create my workout.  I have weight loss and health  plans and ultimately I will utilize much more of the equipment at the gym

Step 1- Get up off the couch, push away from the donut counter

Step 2- Start with some basic cardio . I love the rowing machine, step machine , Arc Trainer and elliptical

Step 3- Look at the equipment in the gym and learned how to use it

Step 4 – Find a workout plan- online or get help at the gym or buy a few books

Step 5- Go to the gym 3-6 days a week and HAVE FUN….you will want to come back.

Enjoy this GETTING STARTED VIDEO

 

 

@martyroddy

 

Healthy Heart Survey- Food Questions February 4, 2018

I was playing with a survey from  a friend and thought to make one for my own research and information. Since I am interested in getting healthier and improving my heart I wanted to enlist your help in collecting information .

I have changed my diet and increased the amount of exercise I am doing, my heart has improved but has a way to go.

This simple survey is a baseline/starting point for a project for a heart health website or page.

https://www.surveymonkey.com/summary/VhNRcq5DQ0DqpCt4_2BHh7OzeKQ7HZSWku6W6Jx_2FnAwKaiJyHpredqP6H_2Fw3ZjsTcq

 

 

@martyroddy

 

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

 

Heart Failure,Atrial Fibrillation (A Fib) and Exercise September 27, 2017

Now that I am 6 months beyond the diagnosis of Heart Failure with Atrial Fibrillation I am looking at information about both of these conditions and my personal feelings and health.

I am still in A Fib but I have also lost well over 100 pounds and continue to workout , eat well and workout some more. I am doing a variety of cardio workouts to pump the blood, exercise the heart and of course burn some calories and fat. I am also doing some resistance exercise ( weightlifting and bodyweight moves)  to rebuild the body and muscular system.

I have written about the exercise and will do more in the future but my cardio includes walking outside, rowing on the Concept 2 Erg Trainer, Riding the Cybex stationary bike and the Cybex Arc Trainer ( Elliptical ) and starting on the Nautilus Stairmaster.

Now as Dr.Gupta says in the exercise video I may be able to attempt  a marathon again in the future. I need to take it easy and build up slowly- if I continue with a smart diet( currently plant based low fat diet) and the exercise program and a plan to build up to the kind of training necessary for a 4-6 hour run.

Regardless of that outcome I plan on dropping more of the weight- keeping it off and maintaining healthy lifestyle while dealing with the long term concerns with the heart failure diagnosis and possibly changing/improving on it.

Time to publish and eat a proper meal and later to the gym.

A video with info about A Fib…Not a good diagnosis BUT not the END either.

 

Exercise and Heart Disease video- good info and a great quote, ” for most, exercise allows for people to fell better AND a longer life than most medication only plans.”

Another good quote- wrong to dive into exercise , gradually increase effort and amount of exercise.

 

@martyroddy

 

 

I got a little Focused on the Concept 2 Rower this Month August 29, 2017

During the recent month( ending today , as far as Concept 2 measures, for Dog Days of Summer Challenge) I was ( we were) challenged to row a total of at least 100,000 meters between August 1 and 28. It seemed like  fun idea when I first read about- a distraction from us sweating and a goal to reach for.

I looked at it a little more closely and was shocked to realize that in the 3rd and 4th weeks I would need to row 4300 and 5800 meters per day to reach the weekly/month goals.

Now these totals were not that big for someone who had been rowing hard for some period of time or was in training for races etc, but I just re-started rowing in April following a diagnosis of Heart Failure ( A-Fib)  I started with a cautious and slightly difficult 500 meters. BUT>>>> I decided to  GIVE IT A GO and jumped in and had some fun. Prior to August 1st I had been mixing up my cardio at the gym and doing some resistance work. After week 1 other cardio went away. I needed all of the gym time o get the rowing done…now I was a little upset but then realized it was a good substitute and temporary.

As the 2nd week started ( goal of 20,000 meters) I shifted away from Cybex Arc-trainer and Cybex bike cardio cross training but continued to do some resistance exercises with machines and barbells. The resistance work was also more narrowly focused during this time to Push type exercises (presses and similar moves) since the rower was concentrating on Pull type work.

Then I had to figure out how to do all of this rowing and keep my focus, I utilized the workouts sent out everyday in emails from Concept2  ,http://www.concept2.com/ , and from some suggested interval training workouts found on youtube. In much the same way that a “watched pot doesn’t boil” a watched “workout monitor meter measurement doesn’t add up”  I needed some ways to pass the time as I worked out. I was rowing 20-30-40 or more minutes everyday. As I did the workouts(i.e 2 minutes hard, 1 easy or 250 meters hard and 250 easy…) I was able to achieve the distances required and avoid the potential boredom

The following video is an example of one of the workouts I used.

It was fun and I look forward to the next challenge and I may create one for myself- like building my lifetime total on the rower to the 1 million meter mark. I am above the 1/4 million point after this recent month. My ultimate goal for the current period is reaching my bodyweight from middle high school years (245lbs).

An example of workout I was doing and am returning to ( in addition to rowing or biking or walking) now that I have completed the challenge

 

@martyroddy