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Superfoods ?? =Superfitness and Health August 5, 2017

I have been eating better and exercising quite seriously most of my life BUT the focus has gotten tighter in the last few months with a diagnosis of heart failure / atrial fibrillation .  The weight started coming off but a focused plan for the exercise and eating was needed to reach the ultimate weight.

I have written and continue to write about the workouts but this is a quick discussion of the food plan, with a focus on some of the so called “super” foods.

I have not focused on too many crazy foods but on foods that are great for the broad spectrum of nutrients inherent in them as well as additional benefits such as fiber, feelings of fullness and convenience(carry for lunch).

 

My SUPERFOODS include:

  • cabbage and brussels sprouts
  • turmeric, ginger and garlic
  • rolled oats
  • whole grains
  • legumes/beans
  • sweet potatoes
  • green tea
  • raw nuts and seeds
  • apple cider vinegar
  • citrus fruits
  • PLUS others…

Great list of “super”foods that is reasonable and easily purchased and available.

 

I don’t eat all of these daily or even weekly but I eat many of them on a regular basis as well as the foods above.  I feel full , my body functions well and I feel pretty healthy all the time.

I am maintaining a relatively stable calorie count along with a solid exercise regimen with significant cardio. If things continue as planned and currently rolling I will reach targets early in the new year.

 

@martyroddy

 

HEART FAILURE – OK Now Whats for Dinner? May 30, 2017

The diagnosis of heart failure is/was shocking but additional information and research revealed that :

  • it is not a death sentence
  • it can be lived with and
  • it can be overcome with diet and exercise

Now when I arrived at the hospital I could not walk 20 meters without being out of breath, the diagnosis was actually a relief before it was a shock.  I now knew why I felt so bad. AND the medical team made it clear that I  could overcome and even thrive.

A lifestyle change that includes adjustments in diet and an increase in exercise. The diet will be a lifestyle change “forever” not just temporarily reducing calories and  weight for now. It has been fun, learning some new foods and recipes.

There are 2 authors/physicians and cardiac experts that i have read about before and have read A LOT about recently.  Drs. Dean Ornish and John McDougall have been proponents of very low fat, plant-based/plant focused diets.

Dr.Ornish published a great book, EAT MORE, WEIGH LESS  and it is loaded with great recipes as well as tremendous common sense information with evidence that such a diet improves and even heals heart damage.

Dr.McDougall has 2 “cornerstone books” , MCDOUGALL PROGRAM FOR MAXIMUM WEIGHT LOSS and THE STARCH SOLUTION. Both focus on plant-based, low/no fat diet choices much like Dr.Ornish.

Where to find these guys?  search the web or go to:

  1. http://www.ornish.com
  2. http://www.drmcdougall.com

BUT WHAT CAN WE EAT?

  • Beans- dried or canned (choose salt-free) – loaded with fiber and protein
  • Garlic – eat, add to foods and take as supplement
  • Spinach and Dark,leafy greens
  • nuts and seeds – good fats and loaded with minerals and protein (almonds,walnuts, brazils, sunflower seeds, sesame seeds, pumpkin seeds
  • salmon- great omega fats as well as protein
  • soy protein- organic tofu, tempeh, miso , edamame beans
  • whole grains
  • fresh fruits and vegetables

A future post may include information on specific nutrients required for heart failure patients( magnesium, potassium, good fats).

 

 

@martyroddy

 

 

 

Fabulous Fiber- Food, Fuel, Health and Cleansing on your plate January 16, 2014

Filed under: Carbs,Food,Food-Fuel,Health — bigfootmarty @ 12:52 am
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How much fiber do you get on a daily basis?

How much do you need?  The RDA’s are listed as Wmn -25g  [21g over 51] ,Mn 38 g [30g over 51]
Now for active / average person who eats 4-5 small meals and they can include-
-Oatmeal in the morning with a banana   (4+3)   7
-Morning snack Orange and 1oz almonds  (3+3)  6
-Lunch, Salad  greens, beans,….          (3+3+2+2) 10
Afternoon Snack,  Pear w/Yogurt         (5)                5
Dinner, Sweet potato, rice and steamed broccoli  (5+3+6.5) 14.5     = 42+g fiber today
What do you eat?
            Foods- 
Oatmeal         1C – 4 g ,    6g Protein
Brown Rice    1C -6.5 g   14g P
Cornmeal       1C – 9g  ,  9g P
Pasta (whole wheat)  6g , 7g P
Lentils  15g ,  18 g P
Split Peas 16g , 16g P
Kidney Beans  13g , 13g P
Garbanzo   11g, 12g P
Pear      5g,  .5g P
Apple  5g ,   ~0g P
Grapefruit 4g , 2 g P
Orange      3g , 1G P
Banana     3g , 1g P
Sweet Potato 1C  5g, 2g P
Potato 1 ea       2.5g , 3.5g P
Collards 1C   5g , 4g P
Kale  1C        3g, 6g P
Broccoli       9g, 7g P
Cabbage     3g,  4g P
Celery          8g,  4g P
 Almonds 1oz   3g, 6g P
A few quick sites that popped up on a web search:
What do you eat every day?  What do you like to carry for lunch?
 

Food for the Road-As important as Shoes December 4, 2013

Filed under: Fats,Food,Food-Fuel,Health,Protein,Weight Loss — bigfootmarty @ 2:01 am
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Food for the Road-As important as Shoes

What to eat and how to eat is a regular discussion with runners after they/we have been running for a year or so. Once the runners get used to it and get over beginning shin pain and foot pain or boob bounce pain as ladies find best bra….

Then thoughts of weight loss or energy or – God Help us- Hitting the wall.

What about weight loss? shredding fat

http://www.myfitstation.com/2013/01/14/the-7-day-shredding-meal-plan/

http://www.muscleandfitness.com/nutrition/lose-fat/burn-fat-fast-eating-plan

How to buy and choose food at the store- Farmers market?  what is the best stuff to eat.

http://lifehacker.com/5994343/this-color+coded-chart-helps-you-pick-the-most-nutritious-produce

Superfoods- will they help us on the Road?