The Flourishing Experiment

Kari interviews friend, Featured Guest, and Runner of the Week, Rebecca Clark, with whom she ran the 2012 Marine Corps Marathon (first marathons for each). Kari and Rebecca share how they trained for this marathon amidst full-time jobs, family life, and friendship. Go-to, real-food dietitian, Serena Marie, RD, shares her tip on what to do when you overbuy fruits and veggies.

Featured Guest and Runner of the Week: Rebecca Clark

Rebecca Clark explains how she trained for her first marathon with two kids (now she has five), while working full-time as an attorney and still spending quality time with her husband. She also chats about how her life has changed since then.

  • Rebecca shares why she chose to run the 2012 Marine Corps Marathon (MCM) with the Runner’s World Challenge (now called Runner’s World VIP).
  • She explains how she transitioned from being an indoor treadmill runner at the gym to running outside.
  • Rebecca ran her first 5K in March 2011, and she was hooked! She ran 5Ks and completed the 2011 Philadelphia Half Marathon.
  • Next, she wanted to find a marathon that kept her motivated and moving forward. Her boss suggested the MCM.
  • Rebecca explains why she still loves treadmill running, along with using the elliptical.
  • She chats about how she got outside of her comfort zone and faced her challenges, like creating her own private law practice.
  • She shares what she told herself to go outside in run versus the typical, “Oh I should probably clean the house. Oh, but the kids need me.”
  • Rebecca was able to build her own schedule, having a private practice, but she explains how she tackled long runs on the weekend.
  • She explains how she didn’t want her family to begrudge her long weekend runs and how she made the thought of the marathon exciting.
  • Rebecca tells what she took away from the Runner’s World
  • Kari and Rebecca recount the MCM experience and how they wanted to beat the 5:30 pacers.
  • Kari talks about some key moments that happened along the course, like seeing Joe Taricani from The Marathon Show around Mile 3.
  • Rebecca tells listeners what happened in 2014 that made her not run the Bank of America Chicago Marathon.
  • She chats about her total loss of identity and how she was physically and emotionally drained and how she got back to her “me time.”
  • Rebecca talks about an overuse injury in her left knee once she got back to running.
  • Kari and Rebecca talk about the post-race MCM party and the post-race “waddle.”
  • They talk about the gift of running, how it changes you, and how it will hopefully always be there for you.
  • Rebecca plans to run the Philadelphia Half Marathon on Saturday, November 19, 2016. The marathon is on Sunday, November 20. Kari wants to run the half marathon, but might run the Rothman Institute 8K on November 19 instead (she’s listening to her body and not her mind).
  • There will be a TRLS meetup on Saturday, November 19. Mark your calendars, and more details to come!
  • Kari sings the praises of the Galloway Method versus the Couch to 5K

Serena Marie, RD
Serena Marie, RD, offers a tip on what to do with extra fruits or vegetables when you get a little overzealous at her local farmer's market.

  • Serena buys large freezer bags and puts green, leafy vegetables and fruits in them to freeze to use for green smoothies.
  • She adds half coconut water, half regular water in her smoothies. Her favorite is cucumber, celery, spinach or kale, and a whole lemon. Check out Serena’s blog post titled, “Eight Tips to Eat More Veggies” for a recipe.
  • For more of a dessert-type smoothie, try unsweetened coconut milk, unsweetened almond milk, or yogurt with water and ice.
  • Kari suggests that having a green smoothie with some protein in the morning would make a good breakfast. Serena mentions organic cheese sticks.
  • Let us know what your tips and tricks are!

Gratitude Jar (Woot! Woot!)

Kari is grateful for her son’s favorite YouTube channel so that she could record with Serena.

Serena is grateful for her local farmer’s market. She loves cherries, and tart cherries (or juice) are anti-inflammatory. Anything (like kale, spinach, or beets) that contain nitric oxide may help runners feel less fatigued (when you eat these foods on a regular basis) due to the vasodilation.

Next week, Kari, Serena Marie, RD, and Joanne Ambrogi (from Episode 64: “The Power of Habit and the Need to Believe”) talk about the March Book Club book, Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra MD, and Rudolph E. Tanzi, PhD.

Please remember to leave a TRLS review on iTunes! Here’s how:

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Connect with us on Twitter, Facebook, or via e-mail!


Rebecca Clark:



Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD


Kari Gormley:
final unedited 2 (1 of 1)
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Direct download: rebecca-clark-05-26-2016.mp3
Category:general -- posted at: 5:00am EDT

Author Laura Vanderkam explains how people truly do have more time than we think for what matters most to us if we make wise time management decisions. Go-to, real-food, dietitian Serena Marie, RD, offers her favorite and smartest food picks when dining out.

Featured Guest and Runner of the Week: Author Laura Vanderkam

Mother of four, runner, and full-time author Laura Vanderkam joins Kari to chat about how we truly do have time for what matters most to us if we examine our time management wisely.

  • Laura was our TRLS Book Club favorite in April 2016 for 168 Hours: You Have More Time Than You Think (2011).
  • She has also written What the Most Successful People Do Before Breakfast: And Two Other Short Guides to Achieving More at Work and at Home (2013) and I Know How She Does It: How Successful Women Make the Most of Their Time (2015).
  • She also contributes to many magazines and newspapers, including Fast Company
  • Laura wrote 168 Hours when she was admittedly new to blending work and parenthood. It was about her first few forays into that and looking at how people spend their time, how that has evolved over the years, and looking at the differences in how we think we spend our time and how we actually spend our time.
  • Her conclusion was that we really do have more time than we think. When we look at our lives as a whole, we tend to have space for what matters to us most.
  • She interviewed many successful people for 168 Hours, and she continued to write about the topic of time for her 2013 book.
  • Between her deadlines and book promotions, she juggles her children’s schedules between other life commitments (eight years old, six years old, four years old, and a one year old).
  • She found in interviewing people for I Know How She Does It, that some people have the tendency to get into a narrative format and that involves certain choices about how we tell things, particularly for the modern working mom narrative. “It’s all about the crazy.”
  • But she found that when you look at how people actually spend their time, when you look at the hour-by-hour nature of the schedule, things aren’t nearly as crazed as you might think.
  • She asked women who had professional jobs and children to keep track of their time for a week, and she found that there really was space in life for things that you don’t normally think of as being part of the working mom life (for example, adequate sleep, keeping normal working hours, time to watch TV or read, and time to exercise).
  • Kari loves that 168 Hours is all about mindset.
  • In terms of her running journey, her father was a runner growing up, and he ran in a 10K annually. She had tried running here or there, but in the fall of 2004, she had just gotten married, and her husband ran, so she wanted to run with him. They signed up and ran a half marathon on their first wedding anniversary.
  • In November of 2004, she watched Paula Radcliffe win the New York City Marathon, which really inspired her.
  • She sees exercise as both fun and a necessity in her life. She thinks it’s key to stick with something long term only if you enjoy it.
  • In 168 Hours, she gives readers a graph to plot out their hours for the week. Her takeaway is that there is more space in her life than she often thinks there is. It’s important to see this, because it gives you a very different mindset.
  • We often approach time from the perspective of scarcity, but instead think of it as, “I don’t do X, Y, or Z, because it’s not a priority.”
  • The TRLS demographic is made up primarily of women in their 40s or 50s who might be coming to running for the first time.
  • Over the long term, we have the ability to change a lot about life if we want.
  • Running can be a part of that—determining if we want to make it a priority and then figuring out how we want to fit it in our lives.
  • There’s no one good time for going on a run. Some people talk themselves out of running, because there’s no one perfect time during the day. But it doesn’t have to be at the same time every day. It’s about looking at the whole of your life and seeing if you can fit running in a few times a week.
  • If you’re working 40 hours a week, and you sleep 8 hours a day, that leaves 72 hours for other things. It’s important to see that the time is there, it’s just a matter of figuring out where it’s going to be.
  • We tend to overestimate the time we spend on the things we don’t want to do, and conversely we tend to underestimate the time we spend on the thing we do want to do.
  • She found that TV isn’t as relaxing as we think it is. It winds up consuming a large chunk of people’s leisure time. TV is the easiest thing to fill our leisure hours with. It’s a very effortless way to have fun.
  • Effortful fun, for example includes making dinner plans with friends.
  • Work happiness does have a huge spillover effect into home life, and vice versa.
  • Finding work you really enjoy is key.
  • Time spent on Facebook is like anything else. You have to use it mindfully.
  • Make a list of your top priorities for the day (both professional and personal), and fit social media around that in whatever way works for you.
  • She talks about visioning/visualizing (picturing what life will be like in the future) and putting into action a plan to make goals happen.
  • Have space in your life to seize opportunities. It’s very easy to become jam-packed and overcommitted.
  • “Just because I can do something, doesn’t mean I should do it.” Ask yourself: Is this a good use of my time, energy, and resources?
  • With four kids, her running routine consists of utilizing child care, so from about 8:00–8:30 a.m. she checks her e-mail, 8:30 a.m. is bus stop time, 8:40–12:00 p.m. includes writing/editing, and her afternoon is for edits, phone calls, or lighter writing. She runs in the afternoon.
  • She recommends time tracking to get better at time management. It forces you to be accountable.
  • Kari recommends the focus@will It provides music that engages your brain’s limbic system to increase your attention span and general concentration.
  • Laura is writing an upcoming book, so stay tuned!

Serena Marie, RD
Serena Marie, RD, answers Kari’s question about making smart restaurant choices.

  • Serena had gotten Kari to eat red meat again, which she had given up for years previously.
  • When you go out to eat and have to choose between fish, chicken, or beef, what option would you take if you had to assume that the meat is not organic or grass fed?
  • Ask if possible if the restaurant can cook your food in butter instead of oil or to steam or grill your options. The likelihood of the restaurant having a high-heat olive oil or coconut oil is slim to none. Restaurants most likely use a “polyunsaturated fat nightmare,” according to Serena.
  • Don’t worry about being that “annoying customer.” Speak up for yourself politely.
  • In terms of fish, even a farm-raised fish (not wild), is still loaded with omega-3 fatty acids and is a very nutritious choice.
  • Nonfat lean cuts of meat (chicken, turkey, steak) would be Serena’s second choice. Some choices of meat include sirloin steak, top round roast, bottom round roast, shoulder petite medallion, T-bone, and so on.

Gratitude Jar (Woot! Woot!)

Serena is grateful for her two smart, amazing younger sisters, one of which is away at college and coming home soon and another of which is graduating college.

Kari is grateful for the Delaware Marathon race directors (Wayne Kursch and Joel and Stacey Schiller) and for being given the opportunity to be the relay finish line announcer. Kari gives a shout out to listener Liz for stopping by during the relay to support TRLS! Kari also saw fellow TRLS listeners Foti, Becky, Jody, and Margaret. Kari gushes about the Delaware Marathon with its PR bell, friendly back-of-the-pack mentality, and more! Kari mentions “Everything You Need To Know About The Boston Marathon W/ Dave McGillivray” (Episode 67).

Next week, Kari interviews marathoner and mother of five, Rebecca Clarke, with whom Kari ran her first marathon.

Please remember to leave a TRLS review on iTunes! Here’s how:

  1. Launch Apple's Podcast app.
  2. Tap the Search tab.
  3. Enter the name of the podcast you want to rate or review.
  4. Tap the blue Search key at the bottom right.
  5. Tap the album art for the podcast.
  6. Tap the Reviews tab.
  7. Tap Write a Review at the bottom.
  8. Write your review!


Laura Vanderkam:
Facebook: /lauravanderkamauthor
Twitter: @lvanderkam

Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:
final unedited 2 (1 of 1)
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Direct download: laura-vanderkam-05-19-2016.mp3
Category:general -- posted at: 5:00am EDT

Neurologist Elena Frid, MD, discusses the latest Lyme disease findings, Lyme misinformation, how to protect yourself against Lyme disease, and how to treat ongoing Lyme symptoms. Serena Marie, RD, explains how to become a fat-adapted runner and how to transition away from fueling with carbohydrates.

Featured Guest: Elena Frid, MD

Pleate note: Always consult your physician. The following interview is not intended to replace the advice of your physician or medical care provider.

The mid-Atlantic, northeast region of the United States, among other areas, faces a great risk for Lyme disease—of an endemic (regularly found among particular people or in a certain area) proportion. Neurologist, Dr. Elena Frid, who specializes in Lyme disease, joins Kari to inform listeners about this horrible disease.

  • For the last five years, Dr. Frid has treated adult patients with Lyme disease, and she feels that ultimately Lyme disease is a neurologic condition.
  • She has attended different conferences, such as the International Lyme and Associated Disease Society (ILADS) conference.
  • She has attended such events as the Hugged by Global Lyme Alliance and has become part of their medical advisory board.
  • Lyme disease is a bacterial infection and is a very elusive type of organism. It is often very difficult for doctors to diagnose. For more information, go to the Lyme section of Dr. Frid’s website.
  • To find a Lyme-literate physician in your area, visit org.
  • There are certain laboratory tests and physical exam findings that you can undergo, but not everyone will test positive even if they do have Lyme disease.
  • The testing that’s available now may be up to 50 percent inaccurate, according to Frid.
  • She sees symptoms at the onset of the disease, such as low-grade fever, fatigue, chills, aches, headache, joint pain.
  • The typical rash that occurs may actually happen in less than 50 percent of patients, and many times the rash isn’t the classic bull’s eye rash that people are told to look for.
  • People can also develop neurologic symptoms when symptoms go undiagnosed for weeks or months, such as debilitating headaches, facial weakness (Bell's palsy), numbness or weakness in limbs, muscles aches and twitches, difficulty moving, debilitating fatigue, dizziness, nerve pain, and so on.
  • Listen to your body, and you will know that something is wrong. Don’t excuse symptoms as just stress.
  • To diagnose Lymes disease, doctors should consider the patient’s history, a physical exam, and blood work, as well as MRIs or nerve testing.
  • Blood tests may be 50 percent inaccurate, and if you get tested within 4 weeks of a tick bite, the test is only 30 percent accurate.
  • The criteria established by the Centers for Disease Control and Prevention (CDC) is very strict. Frid recommends getting to know more about the blood testing and speaking to Lyme-literate physicians, especially if you’ve had a thorough medical workup for your symptoms and all other tests come back negative.
  • She recommends going to org to find Lyme-literate physicians.
  • In terms of geography, Lyme disease is more prevalent in the northeastern states like NY, CT, PA, and NJ. However, Lyme has been reported in every state in the United States, according to Frid.
  • If you do find a tick on yourself, you can send the tick in to be tested to
  • Ticks are extremely small. Adult ticks are only the size of a poppy seed.
  • You should check for ticks after you’ve been outdoors in grassy, wooded areas. Have a partner check for you, particularly around the groin area, between your toes ,under your armpits, behind the ears and knees, and in the hair line.
  • To remove a tick, grab it by the head and pull it out. Use a magnifying glass and tweezers. You can save the tick in a plastic, sealed bag.
  • Many Lyme-literate physicians are now saying that the literature that says you are not prone to Lyme disease if a tick has been attached for 72 hours or less is incorrect.
  • If you go into an emergency room and they say you don’t need to worry since the tick has only been attached for an hour or two, you might want to seek a second opinion.
  • To prevent getting Lyme disease, wear proper clothing, such as long-sleeve shirts, long pants, socks, light-colored clothing, and closed-toed shoes. You can pretreat your clothing (by soaking) with a permethrin pesticide that binds to the fabric. There are natural repellents too, such as Buzz Away.
  • To protect your yard, you can use fencing and mulch.
  • The CDC acknowledges the fact that patients may have chronic Lyme symptoms even after adequate diagnosis and treatment. The body develops antibodies and is essentially fighting itself.
  • Some Lyme-literate doctors believe that it could be or is an ongoing infection that was never fully treated. They believe that you need to be treated for six to eight weeks instead of just two to three weeks after exposure to a tick. The bacteria multiplies every four weeks.
  • If you are exposed to a tick, especially in those endemic regions, Dr. Frid suggests starting treatment even before testing the tick.
  • Frid recommends a healthier diet for patients, but she wants to emphasize that if you do have Lyme symptoms, you cannot treat it just with diet. You have to treat it appropriately and then supplement with smart food choices and physical activities.
  • She recommends foods that increase good bacteria in your gut (refrigerated fermented foods, yogurt). She suggests staying away from a lot of sugar or grains and making smart decisions.
  • Besides medication and nutrition, you can work out as long as you are able.
  • To support loved ones with Lyme disease, you can simply be there for them and believe them. Some Lyme patients have a hard time convincing others that something is wrong, because physically they may look fine. Be patient with the expectations for treatment durations (which can take up to one to three years) and help the patient be an advocate for him or herself.
  • After any elective surgical procedures (tooth extraction, labor and delivery, gall bladder removal), due to stress on your body, Lyme symptoms may become accentuated and out of control.
  • Frid says that the answer to whether someone can give Lyme disease to someone else through sexual contact is unclear.
  • At this time, there is no Lyme disease vaccine for humans.
  • She believes that this disease should really be called tick-borne illnesses, because there are other infections that may be transmitted through ticks including bacteria and viruses that may take a long time to treat.
  • She recommends a four-step approach to know when to come off of medication. There is no set time frame, since every body is different:
    • Once you’ve been on antibiotics, recheck your blood work to make sure that the antibodies are clearing or have cleared.
    • Make sure that you’ve been asymptomatic for two months while you’re still on antibiotics.
    • You’ve had an illness unrelated to Lyme disease during this period that has not exacerbated your symptoms.
    • When you know/feel that it’s all gone.

Serena Marie, RD
Go-to, real-food dietician answers a listener’s question about fat-adapted running and how to transition from being a carb-fueled athlete to a fat-fueled athlete.

  • Serena’s information is based on the following literature and her blog post “Real Food Fueling for Runners”.
  • In order to transition from being a carb-fueled athlete to someone who relies on fat to fuel, it’s important to do a few things prior to race day.
    • Regularly engage in fasted cardio.
    • Practice doing fasted runs with caffeine.
    • Perform endurance exercise on a regular basis.
    • For seven to ten days prior to race day, transition your diet to being a high-fat diet where 60–70 percent of your calories come from fat.
  • You can go over an hour or two during a run without consuming calories by using your own body fat (your own endogenous fat stores) to fuel. You might just need to take something with electrolytes in it during a long run.
  • Question: How do you get used to and comfortable doing fasted runs?
    • Answer: Take a little bit of dark chocolate or a scoop of peanut butter or coconut oil along as you transition to being totally fasted when running.
  • The first few runs during your transition could be difficult. But remember that every body is different. Your magnesium becomes depleted in the body very quickly, so it’s important to supplement with magnesium. Serena and Kari also talk about magnesium deficiency in “Teri Goetz” (Episode 54).
  • Dark, green leafy vegetables and bitter chocolate both have good amounts of magnesium in them.
  • If you don’t choose a diet high in fat, it’s still possible to still do well doing fasted cardio.
  • If you can do fasted runs, it suggests that your body is good at being fat adapted.

Gratitude Jar (Woot! Woot!)

Serena is grateful when listeners contact her via social media! She and Kari have so much fun interacting with listeners, so please tweet Serena at @SerenaMarieRD and Kari @KariGormley. You can also connect on Facebook via The Running Lifestyle Show page.

Kari is extremely grateful that she can reach out to rock stars like Dr. Elena Frid to get all the latest information concerning key topics.

Next week, Kari interviews the TRLS April Book Club author, Laura Vanderkam, who wrote 168 Hours: You Have More Time Than You Think You Do. Vanderkam will chat about her book, answer questions, talk about her running journey, and is also the featured Runner of the Week.


Elena Frid:
Website: or
Bio: Dr. Elena Frid is an American board certified neurologist who holds double board certifications from The American Board of Psychiatry and Neurology (ABPN) and The American Board of Clinical Neurophysiology (ABCN).
Dr. Frid helps patients (18+) with diagnosis, treatment, and management of disorders affecting the nervous system, muscles, peripheral nerves, spine, and the brain. She is also a Lyme Literate specialist who sees patient with Neuroborreliosis and other tick borne diseases and works close with Infectious Disease specialists and Primary Care physicians to encompass the best possible treatment.
Dr. Frid received her BA/MD degree from Rutgers Medical School, NJ and her residency, chief resident and fellowship training in Neurology and Clinical     Neurophysiology from North Shore University Hospital-Hofstra North Shore LIJ School of Medicine, NY. She is currently a medical director at Neurology Associates of New York, a private practice in New York City on the Upper East Side.

Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:
final unedited 2 (1 of 1)
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Direct download: elena-frid-05-12-2016.mp3
Category:general -- posted at: 5:00am EDT

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, 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, 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.


Ernie Ward:
Facebook: /DrErnieWard
Twitter: @DrErnieWard
YouTube: /DrErnieWard
Instagram: @drernieward

Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:
final unedited 2 (1 of 1)
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Direct download: ernie-ward-05-05-2016.mp3
Category:general -- posted at: 5:00am EDT