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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

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BROKEN HEART FITNESS – Fitness Group for Cardiac and Heart Patients  June 15, 2017

Broken Heart was the first name that came to mind. It doesn’t say the heart is done, just that it is broken in some way and can be improved or maintained. 

A fitness club or workout group that is focused  on cardiac issues relating to diet and exercise is an obvious group and many fitness clubs and groups address cardiac wellness and health in general . A group of this nature would focus specifically improving and / or maintaining the heart health , especially after a diagnosis of heart failure or heart disease.

Organizing, leading or supporting a helpful group provides the volunteers (some that are experts – interested patients or family members ) the opportunity to give back while also improving personal cardiac health and strength as needed. Service in the support of others is what we are here for.

God designed us to give or lend strength to others and those in need. It is one of the ways we fulfill His great Commandment : love other people as much as we love ourselves .  Heart Patients, heart experts and other interested persons can assist a group in organizing and succeeding.

The club/ group is being formed with the goals of :

  1. Assist all members in achieving fitness goals
  2. Promote best total health for all members
  3. Provide diet and food guidance and support
  4. Support lifestyle changes necessary for recovery and strength

If interested please follow up with comments and we will reply via email. 
@martyroddy

 

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

 

ASPARAGUS- Joyful little tasty surprises from the ground June 6, 2017

It is the heart of Farmers Market season, and in Virginia the good as gold crop in the early season is always asparagus. The delicious sprouts clean out of the for,early cold ground to feed us with delicious, tender goodness. Thy have a short season but it is so delicious. 

Growing asparagus is also rewarding if you have the patience to wait for them to grow, season and develop over a 2 year prep period.

The following is one of many recipes I use to enjoy these tasty surprises.
INGREDIENTS
2 cups chickpeas soaked 6 hours, cooked over medium heat for 1 1-2

Fresh thyme  and freshly ground pepper

1 pound asparagus, tough ends removed

 3 tablespoons extra virgin- cocunut oil

2 cloves garlic, minced ( or more to taste)

Juice and zest 1 lemon

1/2 cup raw almonds, chopped
DIRECTIONS
Soak and cook beans , can add onions garlic, pepper when cooking.

 Blanch asparagus in pot ,for 1 minute,rinse under cold water.transfer to ice.

 Drain beans , shake off excess water. Make sur  asparagus is dry

Heat a large skillet over medium-high. Swirl in oil, then add garlic and beans and season.

 Cook, stirring frequently, until garlic is softened, 2 minutes. Remove from heat. Transfer beans to a plate with a slotted spoon. Let skillet cool slightly, then whisk lemon juice into oil in skillet; season with salt and pepper. (Add more oil if dressing is too tart.) Add asparagus; toss to coat with dressing.

Combine almonds and lemon zest in a small bowl. Transfer asparagus to a platter, top with beans, and drizzle remaining dressing in skillet over top. Sprinkle with almond-zest mixture and serve.

 

Easy ways to Eat to Deal with Inflammation(and prevent it) March 24, 2016

In  an earlier post I gave a list of foods and herbs that have a it-inflammatory benefits when eaten.  The list is broad But far from complete.  Many of these foods have “relatives” that have similar benefits and often combine with these stars.

The list is:   Turmeric,Ginger, Garlic, Onions, Citrus Fruits, Berries, Tart Cherries, Omega 3 fatty acids– oils or in foods       

It is quite easy to figure out how to use citrus fruits and berries. Just grab and eat, but they can also be incoorated into other dishes and recipes.  

Add them to smoothies, make healthy puddings with chia seeds, juice and fruit, top green salads or get CRAZY and mix with spicy peppers to spread on other foods or even crackers. AND of course they can be used in recipes with the others on this all star list.

Tart cherries are super stars but may require effort to purchase. They can be found dried, in juice form or in cans (packed in water).   You may be able to find fresh and grocers may be able to find them for you. The juice makes a great base for a drink when combined with cold seltzer, turmeric and ginger. The cherries can also be combined in meals with other fruits and veggies especially salads. Salads that  have a dressing with an omega 3 oil will be exploding with benefits..

Garlic can be eaten, cook and s with and taken in supplement form. This combination allows one to consume the equivalent a bulb of garlic every day. Now having meals loaded with garlic and onions is quite delicious but doing so every day limits the breadth of dietary choices, and may limit the social life if everyone in your circle is not garlic loving.

Turmeric and ginger are my personal favorites ( at least today). It is a question much like asking a parent, “who is your favorite child?” , but I have had great success with turmeric and ginger for some time now. They are great seasonings and flavoring ingredients so they can be delivered to an inflamed body as part of a delicious curry or sauce, added to marinades, soups and stews. They can be used in dried form but they are also available in many areas as the fresh ” root”. The fresh versions can be chopped, or mashed or cut in to pieces for use.  Turmeric and ginger are also available in capsule form as a supplement. 

Currently my favorite way to consume turmeric, ginger and cinnamon is when powder is added to shaker bottle with ice, tart cherry juice and some water ( sometimes seltzer) and I drink 2-4 cups of this drink daily. Often add raw apple cider vinegar for the added benefit.
@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