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

LENTILS: March 11, 2019

I love beans and really am getting attached to,lentils since they are easy and fast for preparation ( other than canned beans).

Power packed Lentil and Potato Chowder. Easily made compliant for SOSfree diets.

https://veghealth.com/calcium-packed-chowder/

Tacos made with lentils and veggies, make a fun meal and healthy part of the diet.

https://pin.it/5b4lldhqmxmqb7

@martyroddy

 

A FIB / Atrial Fibrillation living and overcoming with diet. Heart health from the kitchen. January 28, 2019

I have been living with A Fib / Atrial Fibrillation for about 2 years. The symptoms vary and they come and go. Now in the heart of the winter I think I am retaining more water/ fluids since I am not sweating as much. (Need to hit the gym some more, maybe wear a sweatshirt).

Most of these posts are personal research BUT I hope this can be helpful for other folks.

Later today I will head to Trader Joe’s for some food. This research just confirmed what I already know/ knew. It also reminded me me of the ” sins” I was making in feeding myself and MY HEART.

Time to do it better.

** Interesting video with some very basic information. SUMMARY: cut out salt, oil and sugar, highly processed foods.

Now what diet to Follow? Metro, No. arb , High starch, plant base or vegan?

No processed foods????? How about the newly popular Raw Food Diets, which are also plantbased?

** Some general heart healthy and Blood pressure positive foods, very important for A Fib.

https://pin.it/n3byznojk2kjca

:: Now magnesium is valuable for A Fib treatment and general heart health.

https://pin.it/rxsl2zrinu4wgq

@martyroddy

 

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

 

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

 

Recipe basics for SUPER SOUP. September 24, 2018

pin.it/2s6oyvyqvxnskg

Soup recipe basics/ foundation for great meal.

Read Dr. Fuhrman for other great info.

 

ABs-solutely Need to Work the Gut and Core September 5, 2018

I was reading and discussing the basics if fitness and health with a friend and we decided that gut health and training was the basis for a solid program. Now it is COOL these days to focus on core instead of just the belly and I agree with that.

The core include belly, back side and hips. Being comfortable fit in this area translates to power in the gym, balance during life and fitness activities and healthy spine/ back.

ghere will be more posts but I tripped into the following video and played with the move displayed and agree that it will have great benefit for me.  AND HOPEFULLY FOR YOU .

Simple complete ab move:

www.youtube.com/watch  

 

@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