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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/

*******. *******

#diet  #food  #heartfailure  #afib  #WFPB

@martyroddy

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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

 

Fruity Hydration- Summer Options- Summer Supplies July 25, 2014

Filed under: Food-Fuel,Health,Hydration,Recipes,Recovery — bigfootmarty @ 12:38 am
Tags: , , , , ,

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