Veterinarian and author Dr. Ernie Ward, DVM, CVFT, talks about
why all dog breeds may make good running partners, the proper way
to run away from a dog if you think he or she is about to attack,
the importance of vaccinations, and Lyme disease. Serena Marie, RD,
shares some of her favorite unique vegan/vegetarian protein
options.
Featured Guest and Runner of the Week: Dr. Ernie
Ward
North Carolinian, University of Georgia College of Veterinary
Medicine graduate, Dr. Ernie
Ward, (who also happens to be an Ironman, certified personal coach,
surfer, and fantastic dad and husband) stops by to talk about best
dog running breed qualities, how to start running with your dog,
and more.
- He wrote
Chow Hounds: Why Our Dogs Are Getting Fatter -A Vet's Plan to
Save Their Lives.
- He gives dog owners tips on how to run with their dogs:
- #1: It has to be the dog’s idea. The dog’s
personality and lifestyle have to match that of a runner.
- Just because a breed is predisposed to running well, doesn’t
mean each individual dog will be an amazing runner.
- He’s seen beagles who can outrun greyhounds by leaps and
bounds. He’s seen whippets that can hold their own against
labradors.
- Short, stubby dogs might not be well suited for all climates or
conditions, but don’t let the breed be the persuading factor in
choosing a canine running companion.
- #2: Start out slow and easy. Even people try
to do too much too fast (which can lead to injury), so the same
concept applies to our doggie friends.
- If you and your dog haven’t been running together, start out
with a short run around the block of a quarter mile. Then gradually
let your dog work their way up in mileage.
- He has treated dogs for overuse injuries, so be aware that that
could be an issue.
- #3: Evaluate your gear. Develop a system that
works for you and your dog. Consider using the following:
- A handheld, short, four-to-five-foot leash (don’t use
retractable leashes for running—think “lanyard of death”)
- A running belt attachment
- Collapsable water bowl for longer runs—account for your dog’s
ability to stay hydrated and take a rest break every thirty minutes
(dogs don’t perspire like we do)
- He believes that all dogs have the potential to make great
running partners.
- For both runners and cyclists, sometimes dogs may appear
ferocious or like they’re about to attack. In these instances, Dr.
Ernie gives the following advice:
- Steer clear, and avoid the situation. Do not approach dogs.
Move to the opposite side of the road or trail.
- Most often dogs react out of a fear response. Forward-posturing
behaviors (elevated stature, erect ears or tails, hypervigilant
posture) signal fear.
- Don’t try to run away. If you do, try to seek protection like a
nearby house or a car if possible.
- Stand still, be like a tree, and avoid eye contact. Most dogs
will rapidly approach you and then stop inches away from you.
- If the dog tries to bite you, focus on getting out of the
situation and causing as little harm as possible to the animal and
yourself.
- Some people try to strike the dog if it’s biting, and he
suggests not doing so.
- Ninety percent of all potential harmful situations are
avoidable in his opinion.
- What if you’re running with your dog, and you’re approached by
another oncoming dog?
- Optimism bias: This is a mindset that says, “My dog is a nice
dog and likes other dogs. Therefore, all other dogs like my
dog.”
- Try to remain as calm as possible, and try not to provoke the
dog. Put as much distance between you and the dog as possible.
- Keep your dog restrained.
- If you’re running near swamp lands, alligators, like most
reptiles are very docile. They’re not looking for a fight.
- Accessibility: If you have access to calorically dense foods,
you’ll be more apt to overeat. If you have access to safe trails or
sidewalks or a nearby gym, you’re more likely to exercise.
- The same thing applies to our pets—do you have access to safe
areas to exercise like a dog park?
- Ernie is passionate about vaccinations and end-of-life care for
pets. There’s been an ongoing debate in pediatric and veterinarian
circles about how many vaccines are absolutely necessary. There’s a
concern in cats with a devastating form of cancer that is believed
to be related to the rabies vaccine. This led Dr. Ernie to question
the old adage of vaccinating every year for everything.
- He suggests making sure that your cat is only getting the
distemper vaccine every three years.
- Ernie mentions Leptospirosis, which is a disease that raccoons,
deer, and rats carry. It causes kidney failure, and your dog can
give it to you. There is a vaccine that has to be administered once
a year.
- When you visit your vet, ask these three important questions:
What are we here for? Is that necessary? Why is that
necessary?
- Lyme disease is more of a threat for humans than pets. If
you’re trail running, protect yourself against ticks (especially
deer ticks). For dogs, there are vaccines out there. Ask your vet
to explain each type of vaccine on the market.
- If you have a dog, this year will be terrible for fleas and
ticks. If your dog is a reservoir for ticks, and those ticks detach
in your home and make their way onto you, they can transmit Lyme
disease. There are newer preventatives out there that will last
more than a month at a time.
- Kari asks about hypoallergenic dogs and allergies. He says
there’s really no hypoallergenic dogs. Dogs shed hair and skin
cells, so until we have a dog that doesn’t shed those, there will
always be some type of issue for folks with allergies to dogs.
There are dogs that are less likely to cause allergic reactions,
such as Havanese.
- Allergy shots are a series of injections (weekly, then
bi-weekly, then every two to three months or so) that work for some
people (about 50–60 percent of the time), but it’s not a great
solution.
- He founded the Association
for Pet Obesity Awareness, because he saw in his clinic an
alarming rate of overweight dogs and cats. About 54 percent of dogs
and 58 percent of cats are classified as obese.
- Type II diabetes and osteoarthritis are both highly influenced
by your pet’s weight.
- Find out why Dr. Ernie will never encourage anyone to do an
Ironman!
- He’s found through experience that in his 20s, he focused on
building strength, in his 30s, he began to develop endurance, in
his 40s, he pushed for ultra endurance, and in his 50s, his focus
is on developing a strong core (long-distance ocean paddling) and
enhancing flexibility (like yoga). In his 60s, he’ll start to dial
things back to focus mostly on yoga and pilates.
- He discusses the telltale signs of overuse injuries in dogs. If
you’re on a run, look for sudden shifts in pace, belabored
panting/breathing, limping, or refusal to continue to run.
- Dogs recovery considerably faster than humans, due to muscle
mass and they’re more adaptive to cellular injury and repair than
humans.
- Kari asks if bearded dragons are really the dogs of the reptile
family. (The Big Kahuna has a bearded dragon as a class pet.)
Sometimes their environments can get too hot or too cold.
- Ernie’s three web sites include the following:
Do you have a question that you’d like answered on air? Run on
over to therunninglifestyle.com, and
select the Send Voicemail blue button on the right-hand side of the
home page.
Final announcement The Delaware Marathon Festival
in Wilmington, DE, will be held on Saturday, May 7 (5K and kids
race) along with a TRLS meetup at noon EST on Saturday, May 7 at
the
Riverfront Market in the upstairs section. On Mother’s Day
(Sunday, May 8), the marathon, half marathon, and the relay races
will take place. Kari will be the relay race finish line announcer.
Go to the Contact tab of
the TRL site to let Kari know that you’ll be at the meetup!
There is a full
review of the Side Stitchy by Ginny page on the TRLS site! You
can get a
Side Stitch by Ginny headband with the TRLS logo on it too!
Head over to therunninglifestyle.com/join,
because you’ll get an exclusive invitation to something super big
and exciting that Kari is launching soon!
Serena Marie, RD
Serena Marie, RD, answers listeners’ questions about building
muscle by using vegan or vegetarian protein sources.
- Even if you are a meat eater, it’s always nice to have variety
in your diet!
- Serena shares some unique ideas, such as the following:
- Powdered peanut butter like
PB2: Because the
manufacturers have removed the fat from it, it’s now a food where
most of the calories are coming from protein instead of fat. While
peanuts are a healthy source of fat, if you’re someone who doesn’t
have a problem getting enough fat but do have a tough time getting
enough protein, this could be a good option for you. Warning: It
has added sugar, so consider the Jiff powdered peanut
butter. Add it to smoothies, oatmeal, desserts, cottage cheese,
and so on.
- Hemp seeds: Most of the calories come from
fat, but for 3 TBSP, you get 11 grams of protein. It has all nine
of the essential amino acids (the amino acids that our bodies
cannot produce on their own). Amino acids are the building blocks
of protein. You need to eat them in order to get them into your
body, and your body needs these amino acids. They work almost like
a puzzle to fit together and build protein.
- Edamame: Add this to stir-frys with rice,
quinoa, or with vegetables. Most of the calories are from protein
and fat. One cup has about 17 grams of protein. It also has the
essential amino acids. Buy organic if you can so that it’s not
genetically modified. Add some salt if you're looking for a salty
snack.
- Seitan: This is a gluten-containing source of
protein. In terms of alternatives to meats like tofu and tempeh,
seitan is by far the highest in protein and lowest in fat and
carbohydrates. Three ounces of seitan has 18 grams of protein. You
can make gluten-free versions using buckwheat.
- After a hard workout or run, you want to ideally eat 20–30
grams of protein, and these four options are something new or
different to try!
- Kari asks how often Serena likes to eat soy personally. If
you’re eating it from a whole-food source, you can’t consume so
much phytoestrogen (a molecule that mimics estrogen) to cause
hormonal disruptions or damage. If you’re consuming it in a
processed form (soy milk, soy protein bars, soy nuggets), the
protein, fat, and fiber are stripped, and you’re apt to consume
more of it. In that case, she recommends staying away from it,
because your body can’t regulate the amount of phytoestrogen you’re
being exposed to.
- Kari mentions that
soba noodles are very expensive and asks listeners if they know
why.
- Kari also talks about sundaes that she makes that include
defrosted strawberries and blueberries, chia seeds, hemp seeds, and
sometimes some
Navitas cacao or coconut, and she thinks that might be another
good alternative as a yummy protein source.
- Serena answers why omega-6s aren’t the greatest. The body needs
a balance of omega-3 fatty acids and omega-6 fatty acids. Omega-3s
are the anti-inflammatory fats, and omega-6s are the
pro-inflammatory fats. We need to go out of our way to eat
omega-3-rich foods. Examples include tuna, salmon, seaweed or kelp,
anchovies, nuts (macadamia and walnuts), grass-fed, fatty meat, and
grass-fed pastured yogurt or butter..
Gratitude Jar (Woot! Woot!)
This week, Kari is grateful for the opportunity for the first
time to eat a grass-fed burger at a restaurant called Harvest Seasonal Grill &
Wine Bar. She’s also grateful for Siggi’s 4% yogurt.
Serena is grateful for experiencing her first Passover. She made
some great memories with her friend Jane’s family and got to try
gefilte fish. She also found the hidden afikoman, which is is a
half-piece of matzo which is broken in two during the early stages
of the Passover Seder and set aside to be eaten as a dessert after
the meal.
Kari announces the three upcoming books for the TRL Book
Club!
May 2016
The Champion’s Comeback: How Great Athletes Recover, Reflect,
and Reignite by Jim Afremow, PhD
June 2016
Super Mind: How to Boost Performance and Live a Richer and
Happier Life through Transcendental Meditation by Norman
E. Rosenthal, MD
July 2016
Runners of North America, A Definitive Guide to the
Species by Mark Remy
Kari was recently featured on the
Marathon Training Academy podcast in an episode called “Running
a Marathon for Charity—Interview with Kari Gormley.” She was also
on a podcast called
Faster Than Normal in an episode titled “ADHD Runner,
Podcaster, Wife and Mom, Kari Gormley.”
Finally, Kari was featured on
Swedish National Television talking about the presidential
primaries in Delaware.
Next week, Kari is thrilled to have Dr. Elena Fried on the show.
She specializes in Lyme disease, busts some Lyme disease myths, and
discusses what we can do to prevent it.
Contact:
Ernie Ward:
Website: DrErnieWard.com
Facebook: /DrErnieWard
Twitter: @DrErnieWard
YouTube: /DrErnieWard
Instagram: @drernieward
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook:
The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
