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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

 

Potato Diet…Potato Cleanse June 13, 2018

I read about the potato diet/cleanse and it seemed a little extreme…Until I read a little bit( a lot) more.

The first phase is all potatoes (white/red/yellow and sweet) eaten plain and as many as you want. Most folks eat 5-8 each day. This starch ( plus the fiber)  in the potatoes adds to a feeling of fullness and satiety and the potatoes eaten with no added fat or flavors help reset taste buds and jumpstart the weight loss.

After phase 1 a few flavors can be added but are limited to greens  and veggies. Fruit in moderation can be added next. The longer term diet can add back animal products if you like but a focus on whole foods and plant based selections will produce the greatest results. Good for general health and for dealing with a variety of health issues. My particular concern is weight and  heart failure. I am lucky to not be diabetic but that was just dumb luck considering the weight I put on.

There are lots of blogs and comments and pages supporting and criticizing this diet. The way I look at it potatoes and sweet potatoes are a pretty complete food. Broad collection of vitamins, protein and minerals. Thy are not perfect but for a period of 7-14 days they are a great .

As with any big change a diet like this should be supervised and reviewed with your medical team.

https://www.masteringdiabetes.org/potato-nutrition/

I have done a mini version of the first phase of the cleanse with good results,  weight loss, energy high, attitude good, stomach full sleep was solid, Now to try a longer cleanse and then add back healthy additions and options.

@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

 

We Heart a Healthy Heart (sorry for lazy title) December 10, 2017

I recently found out I am in Heart failure {recently = March 2017}. I am in A Fib (Atrial fibrillation ) and the focus on weight loss and exercise is the best thing I can do. I have created some improvement by following doc’s orders taking the medicine and exercising regularly with a good plan.  I have written and will do more on the food and diet component, since I have lost significant weight.

I have watched lots of videos and read books and articles on all of this. I will write more about this and am contemplating the creation of a “gym” specifically for heart patients.

This is a simple exercise plan and idea. Ultimately the best exercise for you is something YOU WILL DO.  And do so consistently.  

https://www.silversneakers.com/blog/heart-health-exercise-plan/

Exercise and heart health according to a medical expert. Exercise serves many purposes and can be helpful for diagnosing and identifying heart problems. it will also help measure changes and improvements.

 

 

Found this post and Had to share..YUMMMM December 6, 2017

Had to share because of the contents and title…not berry season but come summer….now to find suitable substitute for a Christmas popsicle (or frozen berries??)

 

via Give us your lolly, this is a stick up! Well raspberry popsicles to you!    

 

Ginger- not just for cookies…(and bread men) December 5, 2017

Ginger is one of my favorite foods, spices and plants( fun to grow).

It tastes great- I recall early Asian food experiences when i asked ,”what is that flavor?”

Ginger is healthy for some of the following reasons and probably many more. Many of these suggestions are still in research stages but others have years and even eons of useful evidence.

  1. Anti-inflammatory and anti-oxidants benefits of a part of the root (rhizome I know)
  2. the above is helpful for muscle aches and arthritis and other -ITIS’S…
  3. Has shown beneficial impact on blood sugar for diabetics and others
  4. may help reduce cholesterol
  5. long time use for nausea- helpful for chemo therapy patients, pregnant ladies and sea travelers as well as cold and flu season .
  6. Studies are being conducted to verify as an aid for brain function and dementia prevention
  7. Ginger has also shown benefits for infection fighting and prevention, especially oral infections and dental issues.

HOW TO EAT AND USE GINGER?

Candied ginger is a great way to get the benefit of ginger everyday- and share it as a  gift as well( it is Christmas season BTW)

https://foodbabe.com/2015/12/07/candied-ginger-edible-gift-idea/

A variety of recipes to use and enjoy ginger and improve your life and health.

http://www.onegreenplanet.org/vegan-food/10-amazing-ginger-based-recipes/

 

 

@martyroddy