By Lora Erickson, B.S., CPT, CES

As an athlete my body is always being challenged and is in a constant state of repair. Recovering from a run or workout in a short time is important to me. One of the ways I speed recovery is by eating healthy everyday. Many sports nutrition articles focus on supplements and how to eat right before a race or on race day. While this is important on race day, ProLong Magazine and I believe that we stand to benefit more on a whole from how we eat on a daily basis. Personally I feel like the best foods come from nature in the form of fruits and vegetables, whole grains, and quality proteins such as fish, nuts, beans, legumes, and seeds.

As a runner and triathlete the need for antioxidants, quality protein, iron and water is greater than a regular person. There are many antioxidants, but one I feel has particular importance for a runner is ascorbic acid or Vitamin C. Vitamin C helps to synthesize the protein collagen and is important for tissue healing and immune function. Vitamin C is an antioxidant which can help clean up free radicals produced from exercise. Free radicals are believed to initiate the cancer process and Vitamin C can help limit our exposure to them by donating the electron they are seeking (this topic deserves its own blog post – so check back). Cardiovascular exercise challenges the immune system so it is important to give the body the nutrients it needs to function optimally. Major sources of Vitamin C include green peppers, cauliflower, broccoli, cabbage, strawberries, papayas, romaine lettuce and citrus fruits. While the adult RDA is 60 milligrams per day, an endurance athlete may require up to 200 milligrams per day. Consuming Vitamin C also helps with non-heme iron absorption making it alkaline in the small intestine.

Another important nutrient is iron which forms the hemoglobin of the red blood cells and myoglobin in muscle cells. This is important for respiration, immune function and compounds of energy production. Low levels of iron in the body can result in anemia which decreases the oxygen-carrying capacity of the blood. Anemia can also cause fatigue, loss of appetite, poor temperature regulation and a weakened immune system. Obviously this would be a vary hazardous condition for any athlete. Getting enough iron is important and being careful not to over consume foods that decrease its absorption are key. For instance polyphenols (tannins) found in tea can reduce iron absorption.

In an effort to get enough iron we may be tempted to use iron supplements, however we must remember that high levels of iron at once can affect the absorption of other important minerals such as calcium and zinc. The best way to ensure nutrient balance is getting enough quality protein, fruits and vegetables in your daily diet, which is not as difficult as some might think. Iron can be found in red meat, legumes or beans, leafy green vegetables, broccoli, peas,bran and enriched foods (bread).

A great way to ensure a balanced diet is to keep a food journal. By logging what we eat daily it is easy to see where adjustments need to be made. Focus on increasing water and fruits and vegetables gradually. The goal is to consume and combination of 7 (women) to 9 (men) servings of fruits & vegetables per day. This may sounds like a lot, but it is really quite reasonable to get this amount. Generally a serving size is ½ cup or small piece of fruit. I suggest getting 2 fruits and 5-7 servings of vegetables per day. However, if you are not even close to that, just add 1 or 2 servings a day and work up to that level. Honestly sudden changes in diet can cause a lot of gastric distress and intestinal issues. Small improvements over time allow your body time to adapt to the increased fiber.

So in short, incorporating more quality protein, fruits and vegetables into the daily diet and maintaining the proper hydration levels will help speed recovery and help you perform better as an athlete.

Happy Training,
Lora
The Blonde Runner

Lora Erickson aka Blonde Runner is a competitive runner and triathlete with over 25 years of experience. She is the owner of Blonde Runner Health, LLC in Bountiful, Utah where she currently resides with her husband and four children. As a USATF certified running coach since 1996. She is also a certified personal trainer, health educator and nutrition consultant. Lora welcomes comments and questions. Contact her directly at lora@blonderunner.com or visit The Blonde Runner for more information.

Emmy Award-winning host and cookbook author uncovers how the ‘Big Three’ are making us fat.”

by Christina Pirello

Fat, sugar and salt; the triple threat to our waistlines…and health. Mere decades ago, the food industry made a conscious choice to seduce the American public into eating more food by making these three ingredients the cornerstones of our beloved diet of processed food. And we could not have made it easier for them.

Now I’m not saying that we, the consumer, have no responsibility in this scenario. It’s not good enough to sit, hypnotized in front of glowing television screens as our good buddies Papa John, Wendy and the Colonel sell us swill in place of real food.

Look, we are evolutionarily programmed to eat and rest as much as we can. When foods like fat and sugar were scarce and hunting and gathering was an exhausting necessity, we ate and rested to preserve our lives. I don’t know about you, but unless you count hunting for a parking spot, those days are over. And while a lot of things have changed in the last 10,000 years, our basic drive to find food and eat hasn’t. Marketing has staked a big interest in that truth.

So how did we get into this mess?

With the end of the Industrial Revolution and World War II (sweeping history lesson, I know…), most of us abandoned a rural lifestyle and evolved into the Ozzie and Harriet-esque 1950’s. Everyone bought a car and moved to the suburbs. The 1960’s came and went in a fog (well, for a lot of us) and women pretty much abandoned the kitchen that had been the center of the universe for generations before them.

At the same time, we experienced a dramatically altered economic culture that saw the two-income family as a necessity rather than a luxury and the beat went on. The post-Vietnam era dawned on a society that saw money not going as far and our mortality staring us in the face. So we worked to buy stuff, lots and lots of stuff.

Before we knew it, we found ourselves living in this fast-paced world with lots of labor-saving conveniences, more sedentary work and no time to stop and smell the roses …or cook dinner from scratch.

When our stoves grew cold; our pots and pans gathered dust, somebody had to step in and feed us. Their names are warm and familiar: Sarah Lee, Betty Crocker, Chef Boyardee (now boasting a whole serving of vegetables in a can…don’t get me started) teamed up with our favorite neighbor, the McDonald’s and here we are…in a health crisis that is changing society as we know it.

What the food industry has done is criminal.

From the invention of high fructose corn syrup (yes, I said ‘invention’…by the Japanese in 1968…funny how sugar cane and beets weren’t invented, just grew there waiting to be used as food) to the chemicals, additives, preservatives, herbicides, pesticides, growth hormones, steroids and other toxic waste that’s legally a part of most of the labels on processed food, large food corporations have done nothing but steal your health and make you fat.

But we buy into the propaganda and eat more. The ‘foodlike’ substances that Michael Pollan describes have little or nothing to do with food in its natural state and everything to do with why we are so fat and getting fatter. A new study published in Prevention Magazine (August 2009) tells the sad results of a survey of consumers done by Duke University. Apparently, just because people see and consider the healthy salad option on a fast food menu, they feel justified in ordering the fries. It’s called ‘The Vicarious Goal Fulfillment Effect’ and considering the salad leads people to feel better about themselves so it’s okay to order junk food instead. So plan on seeing gorgeous, seductive photos of salads at each and every fast food franchise you visit. Oh…and then order the fries and the Angus Third Pounder (I guess a quarter pound of beef wasn’t fulfilling enough).

Every expert agrees, from T.Colin Campbell, author of The China Study, (perhaps the greatest epidemiological study ever conducted on the effects of food on health) to Dr. Mehmet Oz that our health begins with what we put in our mouths. Quality has to take precedence over quantity in order for us to dig out of the fog of fast food and become healthy, vital humans.

The Standard American Diet has to be re-thought and I don’t mean going from Kentucky Fried Chicken to Kentucky Grilled Chicken. You won’t see the dramatic results we need to rescue humanity by reducing your intake of food by a few chips, a soda or two and paring away the fat on your pork chop. Nothing short of a complete re-thinking of how we feed ourselves is going to turn the tide of this epidemic of obesity that threatens the very existence of future generations.

It’s time to say enough and head back to the kitchen and cook. It’s easy and delicious. You’re not splitting the atom; you’re making dinner…and taking control of your health and waistline deliciously. I have spent most of my career teaching people to do just that.

We have to stop kidding ourselves and put a stop to the special interest groups and advertisers that just want your money. They don’t care about you, your kids or your husband’s heart attack. They care about their profits. It’s time to return to food that was produced by the sun, earth, wind and water, not in a lab or a Petri dish. Instead of worrying about each micronutrient that advertisers tell us we need, just eat unprocessed, natural food (and exercise, but more on that later…). You’ll enjoy robust health and live in a body of normal weight.

Look, in the end, we all wake up dead, as the saying goes. No dietary choices can ultimately prevent that. But wouldn’t it be nice to spend your days more productively than worrying about how heavy you are and what your disease risks look like? Wouldn’t it be nice to live free of the specter of preconceived illness and disability so common today? We can, you know. We just have to change how we think about food and say…enough!

Christina Pirello, MFN, CCN is one of America’s preeminent authorities on natural and whole foods with a radiant personality that only serves to make her message more powerful. At age 26, she was diagnosed with terminal leukemia. By the time her illness was identified, the cancer had already advanced to an acute stage. Her doctors gave her little reason to have hope for the effectiveness of conventional medical therapies and told her she had only months to live. Then a co-worker introduced her to Robert Pirello, a whole foods advocate who helped her adapt her lifestyle and diet based on whole, unprocessed food. With love, dedication and death-defying discipline, Christina overcame the odds, and in the process developed an expertise in cooking with whole foods. After just two months of eating beans, grains and vegetables, her doctors noticed a significant improvement in her condition. In fourteen months, her cancer was gone. From that time, she was utterly convinced of the close relationship between diet and health. She knew her life’s calling was to help others discover the importance of this relationship in their own lives. To that end, she studied and became an expert in Traditional Chinese Medicine, Ayurveda, acupuncture and earned a Masters Degree in Nutrition. Today, almost 26 years later, Christina is a glowing example and inspiration on the power that our food choices have on our overall health and wellbeing and has been teaching whole foods cooking classes, conducting lifestyle seminars and lecturing all over the United States.

Christina is the Emmy Award-winning host of the television series Christina Cooks!, which airs weekly on over 200 national public television stations nationwide. She has written five cookbooks, the bestselling Cooking the Whole Foods Way, plus Cook Your Way to the Life You Want, Glow, A Prescription for Radiant Health and Beauty and Christina Cooks: Everything You Always Wanted to Know About Whole Foods, But Were Afraid to Ask. Her latest book, This Crazy Vegan Life was published in January, 2009 and she is currently at work on her sixth book.

In 2008, Christina founded The Christina Pirello Health Education Initiative, a non-profit organization dedicated to changing America’s relationship with food, with community outreach, media programs and several in-school programs designed to teach our kids to make healthier choices before it’s too late. She works closely with the city of Philadelphia on various school and farm market programs under the umbrella of The Initiative.

Christina holds a faculty position at Drexel University, where she lectures as a professor of culinary arts. She also serves on the board of The Farm Market Trust, The Green Council of Philadelphia, The Green City Youth Council of Philadelphia, The Chefs for Humanity Chef’s Council and is a member of IACP (International Association of Culinary Professionals) and Women Chefs and Restaurateurs. Christina earned both her Bachelors and Masters Degrees in Fine Arts from the University of Miami, and was awarded a Masters Degree in Nutrition from Philadelphia’s Drexel University in 2003.

By Ryan Matty

There are beers for all seasons, beers for all occasions.  Nothing beats sharing good times and good beers with great friends.

After visiting dozens of breweries and brew-fests, and bellying up to countless bars, I’ve drank plenty of noteworthy brews. Below is a list of ten that you have to try.

I’m not going to lie, as a Pennsylvania resident, I have a slight bias to my local PA breweries.

But hey, I’m not saying these ten beers are the best in the world, I’m just saying that they are some of my favorites and for good reason: they are incredible.

What are you waiting for? Read the list, call your friends, and get down to the pub.

Ten Great Beers You Must Experience Now:

1. Dogfish Head 90/120 minute IPA. No other IPA has the superb balance of a malty and sweet backbone with the perfect hop kick. Both of these beers are delicious, but sip them carefully as they are tremendously high in alcohol. Milton DE’s Dogfish Head Craft Brewery produces unique and tasty brews, so the “off-centered” brewery’s products are worth checking out.
2. Southern Tier Pumpking Imperial Ale. Southern Tier has been making some great beer since its inception in 2004. This pumpkin ale from the Lakewood, NY brewery, at 7.9% ABV, should be sipped in a goblet in order to appreciate its full quintessential fall flavors. With subtle hints of toasted pumpkin and spices, the beer is smooth in the mouth and has a wonderful hop presence to crisp up the finish.
3. New Belgium Fat Tire. Based out of Fort Collins, CO, this beer is the uber-sustainable brewery’s flagship offering. With a biscuit-like malty body, the beer is impeccably balanced with the perfect amount of hops. If you are a fan of amber ales, this is one of the best examples of the style along with Newport Storm Hurricane or Long Trail Ale.
4. Brooklyn Brown Ale. The name says it all. Brooklyn, NY’s Brooklyn Brown Ale is a tasty American brown ale style. With caramel and nutty flavors, this beer is certainly worthy of a taste. Also, Brooklyn’s brewmaster, Garret Oliver, holds celebrity status in the craft beer industry, as does Dogfish Head’s Sam Caligone.
5. Victory MoonGlow Weizenbock. This heavily carbonated dark and strong wheat beer pairs perfectly with some good cheese. Downingtown, PA’s finest, Victory, is most famous for its Hop Devil IPA, but Moonglow is a “fly under the radar” offering. If you like wheat beer, this one is worth a try, but be prepared as it most certainly has some intense flavors of banana and clove. A word of caution though: pour slowly if pouring from the bottle since it is heavily carbonated.
6. Lancaster Brewing Company Milk Stout. Simply put, this beer is dessert in a glass. Lancaster, PA, well known for its heavy Amish population, should also be known for Lancaster Brewing Company. This milk stout, a quintessential example of the style, is sweet and not hoppy at all. The beer is incredibly smooth and one should drink this beer after it has been sitting at room temperature for about 20 minutes to really appreciate its flavor. Looking for a twist? Try mixing this beer with Lancaster’s Strawberry Wheat for an interesting blend of tastes.
7. Sly Fox Rauchbier. Good luck finding this, but this gold-medal winner at the Great American Beer Festival is like drinking a campfire. I know that sounds harsh, but it is a compliment. The smoky overtones dominate the taste of this ale. The whole experience of drinking Rauchbier reminds me of sitting at a campsite with friends and a roaring fire blazing in the background. Phoenixville and Royersford, PA’s gem of a brewery is Sly Fox. The brewery has always been my go-to staple for a refreshing brew and a quick bite to eat.
8. Belfast Bay Lobster Ale. Every sip of Belfast Bay’s Lobster Ale reaffirms my love of New England. The giant lobster claw tap handle sparked my interest right away. After finishing my pint, I wanted another, but I had to leave for an event, but the beer is definitely quaffable. It has a slight hop bite at the end, but the beautiful red-brown color and smooth mouthfeel make for an incredible drinking experience.
9. Samuel Adams Summer Ale/Octoberfest. Now I am torn here. I want to make these separate entries, but I have to leave room for one more amazing beer. These are two styles that epitomize the seasons. A hot summer day is to a cold Sam Summer Ale as a crisp fall afternoon is to a cold Sam Octoberfest. Boston’s Samuel Adams generally makes top notch beers, some of them pretty extreme, but these are 2 of my favorite seasonals of all time from any brewery.
10. Chimay- Red Label. What beer list is complete without a Belgian beer? Chimay is a wonderful example of what Belgian beer is. Brewed by monks in the Trappist style, flavors of clove and banana dominate the balanced and refreshing brew. Drink this from a goblet to experience everything it offers.

I am always excited to try new and different beers. What do you recommend? Comment below.

Always a science person, Ryan Matty works as an Analytical chemist at a major Biotechnology Company. He holds dual bachelor’s degrees in Biology and Environmental Science and is currently pursuing a Master’s of Science in Environmental Science. In his spare time, Ryan enjoys golfing, lifting weights, hiking, flag football, company softball, watching Steelers football, camping, and jogging. He tries to be green so he practices what he preaches. He drives a VW Golf TDI and eats a healthy, organic diet. In addition, Ryan loves good beer and what the craft brewing industry has done in the last 25 years. His favorite season is Autumn.

Read Ryan’s article, “Ten Reasons Why Pumpkins Make Autumn Great“.