Cancer Research is Changing

Cancer research is changing. In the right direction. Instead of focusing on expensive and harmful medications and treatments that compromise every organ in your body, research is looking for ways to outsmart the cancer.

For example, stem cell research has scientists hopeful and busy looking for ways to use these unique cells to fight many diseases, not just cancer. Stem cells are the earliest form of cells within the human body, formed four or five days after an embryo is fertilized, and before the embryo is implanted in a uterus. They are uniquely non-specific when they are formed and don’t take on specific functions (differentiate in scientific terms) until they divide and grow.

With the popularity of invitro fertilization on the rise these days, stem cells are becoming more available as any embryos not used in the fertilization process can be donated to science for research and treatments. Of course, this raises ethical concerns, since the embryo is destroyed in the process of harvesting the stem cells. The concept however, is brilliant.

Stem cells can also be harvested from umbilical cords after childbirth and frozen for use. These cells have been successfully used to treat children with blood cancers (leukemia) and certain genetic blood disorders. Since stem cells have the ability to turn into various other types of cells, scientists believe that they can be useful for treating and understanding diseases. For example, stem cells can be used to:

  • grow new cells in a laboratory to replace damaged organs or tissues
  • correct parts of organs that don’t work properly
  • research causes of genetic defects in cells
  • research how diseases occur or why certain cells develop into cancer cells
  • test new drugs for safety and effectiveness

Adult or non-embryonic stem cells are found in infants, children and adults. What makes them different from the embryonic kind is that these stem cells come from developed organs and tissues in the body. Unlike embryonic stem cells though, adult stem cells can’t differentiate into as many other types of cells. They’re used by the body to repair and replace damaged tissue in the same area in which they are found. For example, mature human tissue such as nerves, bone, blood, muscle, liver and skin all have different types of cells.

Hematopoietic stem cells are a type of adult stem cell found in bone marrow. They make new red blood cells, white blood cells, and other types of blood cells. Doctors have been performing stem cell transplants, also known as bone marrow transplants, for decades using hematopoietic stem cells in order to treat certain types of cancer.

A recent breakthrough has scientists able to genetically program adult stem cells to behave like embryonic stem cells so they can be used as specialized cells throughout the body, for any organ or tissue.


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Allergies and Sensitivities: Trust your body

How do you know you have environmental allergies or sensitivities to common products and even foods?   Listen to and trust your body!  I have learned the validity of this simple piece of advice over the years.  

For example, this is my evidence that I have personally compiled and learned to listen to.  How many of these (or similar reactions) apply to you?

  • sneeze when walking past the highly scented laundry soap and fabric softeners in a grocery store?
  •  sneeze or cough when popular (Febreeze comes to mind) room deodorizers or air fresheners are used?  
  •  cough when adding soap to your sink or dishwasher?
  • get an instant tightness in your chest when walking by a house whose dryer vent is on spewing the scent of Bounce into the air? 
  •  get the same reaction from yards sprayed with fertilizer and or weed killer, from blocks away?
  • have to open the windows and turn on vents before cleaning bathrooms?
  •  get an instant headache walking through the fragrance department of a store?  (why do they have to place those right at the entrance to the store?)
  • get an instant headache from the different perfumes in a crowd?  For example, I dread going to the NAC (National Art Center here in Ottawa) because each elderly lady there seems to have an entire bottle of perfume on.  The blend is not pleasant!
  •  get stomach cramps and diarrhea after eating some foods.
  •  get skin rashes after eating certain foods.

 

I saw an article recently about cancer causing ingredients in many common dish soaps.  The offending products include:

  • Cascade
  • Legacy of Clean
  • Finish
  • Sunlight
  • Palmolive
  • Dawn
  • Simple Green Naturals
  • Mrs. Meyers
  • Seventh Generation
  • Method
  • Green Works
  • Bon Ami Dish Soap

I must admit I have never heard of many of these brands of dish soap, but do know Dawn, Palmolive, Sunlight, Finish and Cascade are on my avoid list as they bother me. I used to have to leave the room when running the dishwasher.

These reactions that I have experienced are the reason I use Melaleuca products in my home. They are all natural, many with tea tree oil (from the Australian melaleuca plant) as a main ingredient. By using these products, I have reduced my contact with ingredients that aggravate my allergies and sensitivities. I no longer have to open the bathroom window when cleaning, and can run the dishwasher while working in the kitchen.

allergies and sensitivities
Melaleuca Products

If you have similar reactions to any products or foods, trust and listen to your body. You may have allergies and sensitivities too. Then get proactive to improve your health and the quality of your life. Remember, you are in the driver’s seat!

Gardening? Today? Who would have thunk it!

This might not seem too outrageous in your part of the world, but in mine gardening today is definitely pushing the season. After all, we still have lots of snow and today is the first day our temperature has risen above the freezing mark.

So, for those of you also lamenting the late arrival of spring here in Ontario, I will give you the exciting details of what gardening chores I was actually able to accomplish today. The rest of you can yawn in boredom as you mutter “been there, done that already.”

Every time I pull in my driveway these days, I am reminded of how sick I am of seeing the brown and crispy fall/winter arrangements that looked so green and lush last fall and for most of the winter…

Today the sun is shining and the temperature above freezing so I pulled out my garden gloves and secateurs…

gardening today
gardening essentials

First I tackled the evergreen arrangements that are an eyesore, at least I attempted to. Even though the temperature is warm today, the soil these branches are sitting in is still frozen in one of the containers. (One gets full sun all day, the other only a portion of the day) What is left of the one is just the blue spruce branches that are still a beautiful bluey green color. I know, they look kind of lonely without anything else to complement them, so I will have to find something to add, even if the plants are fake. The other container will have to wait until the soil thaws sufficiently enough to remove the branches and ornaments.

By the way, the ornaments (red dogwood branches, pinecones on spikes, etc) spend the summer in my gardening tool organizer, AKA a plastic shoe storage unit, that hangs on a wall in my garage…

gardening today
gardening tool AKA shoe storage

Another thing I tackled in my brief gardening stint today is the ornamental grasses I could reach. I like to leave them over the winter so the fronds can blow in the wind, but by this time of the year they are either broken (from the weight of the snow) or the seed heads have blown off. Before they send up new growth, and as soon as you can access them, cut them back to a few inches from the ground.

I have several in my back yard, but they are still buried under at least two feet of snow, so will have to wait for their trim. I do however, have one large clump beside my lamp post in my front garden that is accessible and several as experiments in pots on my front veranda.

As this veranda is always bathed in full sun and protected from the wind, I can get away with less hardy plants there. This year I tried leaving the ornamental grasses I planted in pots last summer on the veranda over the winter. Each time it snowed, (quite often this winter) I covered them with snow for some moisture.

The general rule of thumb for perennials in containers is that you have to (should) use plants that are hardy to two zones below your gardening zone. It appears I was successful in my experiment though as I see some green inside the trimmed shoots. That’s a sign they did not die, exciting news to me.

Earlier this week I helped a friend stage her house. She wanted fresh, live pussy willows and spring blossoms for her front porch, but as the temperature was still close to -20C overnight, we settled for plastic. Plastic flowers have come a long way; not the plastic flowers your grandma used to have!

gardening today
spring blooms

Perhaps I will go back to the dollar store and pick out some plastic flowers for my front containers.

Journey and Pat Benatar Tribute by Fire and Ice

The Brass Monkey on Greenbank Road in Ottawa was rocking last night thanks to vocalist and drummer extraordinaire Roy Nichol and his group of talented musicians known as Fire and Ice. Guitarists Mark Day and Don LeCompte flanked Nichol and his drums for the set of Journey songs with Tammy McRae joining in as lead vocalist for the Pat Benatar set.

Journey and Pat Benatar Tribute
left to right: Mark Day, Roy Nichol (drums) Tammy McRae and Don Lecompte

The music was a walk down memory lane in more ways than one for me. I grew up two doors down from Mark Day in Cornwall. As a tomboy, I spent many hours with Mark, his oldest brother and my own brothers playing everything from hide and seek to flag football. We lived on a dead end, small street, a safe haven for all the neighbourhood kids. As we hit our teenaged years, Mark moved on to spend more time with his guitar and rock band friends, so we lost touch. We reconnected recently on Facebook with other members of the McGregor Avenue gang.

In my late teens I met Roy Nichol at a friend’s cottage where she hosted many a summer party. Roy often played the drums and occasionally sang at these parties. His speciality (as I remember it) was Led Zeppelin’s “Stairway to Heaven.” Every time I hear that song, even 40 years later, it brings me back to those days.

Enough of the nostalgia and back to the present where Roy is currently the drummer and vocalist for a few different bands, including Canada’s April Wine. That skinny boy on the drums from my 70’s memories has certainly done well for himself.

Currently, and especially as this was a tribute to Journey, Roy’s vocals share an uncanny and remarkable resemblance to those of Journey’s Steve Perry back in the late 70s and 80s. Not that I am an expert of anything rock related, but must one not be incredibly talented (not to mention coordinated) to excel on the drums and the vocals at the same time? Obviously the crowd gathered last night agreed as they sang along and danced the night away.

While reminiscing for a few moments with Roy between sets last night, I did ask him if he still performed Stairway to Heaven. His reply was “not for many years, but maybe I should get back to it”.

Yes Roy, you should!

Journey and Pat Benatar Tribute
Mark Day on guitar, Roy Nichol on drums

Owner’s Commitment to Winning

The owner’s commitment to winning (or lack of) says it all. Another top player is leaving the Ottawa Senators; it was just announced minutes ago that Mark Stone was traded to the Las Vegas Knights. Stone is the third player within the last week to announce they are leaving, with Matt Duchene and Ryan Dzingel the two other Senator stars we would have preferred to hold onto. After all, these three players rack up the majority of the team’s points.

The (most telling) reason for Stone’s decision was the “owner’s commitment to winning” in Vegas. Without mentioning Ottawa Senator’s owner Eugene Melynk by name, Stone implied that personal relationships (or lack thereof) make the difference in the locker room and on the ice.

As well as the top three performers on the ice this season, the Senators traded Erik Karlson and Mike Hoffman recently as well. All Sens fans suspected that the Senators owner’s commitment to winning was obviously absent. These last few trades made it painfully obvious. If the owner is not willing or not able to finance these top players, why not sell the team?

I cannot wrap my head around trading an excellent player for a possible draft pick. Take Erik Karlsson for example. Opinion within the hockey world is that Karlsson is the best defenceman in the league. So, trade him to get a draft pick for someone that may be as good, someday? Sounds counterproductive to me, even for a team in “rebuild” mode. Giving away your top five players leaves your team pretty depleted.

Senator fans are quickly losing faith in their team. And what about the (predominantly) rookies and few veterans left as the dust settles? They must be absolutely deflated and discouraged with the changes.

I can picture the Senators players currently left in the dressing room, all wondering if they are back in the minor league.

Money doesn’t grow on trees

How many of you heard your parents say “Money doesn’t grow on trees” when you were a kid? Well, my grandkids know, as apparently does Fisher Price, that money comes from a bank.

money in the bank
ATM front

This particular banking machine is a toy made by Fisher Price that we received over 25 years ago, when our eldest son was a toddler. It looks like a two sided ATM, with plastic coins and “dollar” bills.

money bank
coins and bills

The coins go in a slot on the top left corner, something our two year old grandson loves to do, over and over. As he no longer puts everything in his mouth, when he is here he fishes the coins out of the “off limits for his one year old cousin” bag they are stored in.

money machine
coin slot

One side of the machine also has a slot to stick the five green dollar bills in. Once the coins and dollar bills are inside the machine, there are separate (one red and one blue, see top picture) buttons to push to eject them.

money bank
Back of ATM with keypad and dollar slot

The ATM also comes with two realistic looking plastic credit cards, although the orange one was missing when I searched for it to take a picture. Maybe I better report that to the bank, LOL.

money machine
credit card

Overload Principle: Training with Purpose

This article by Nate Martins was originally published on HVMN, adapted for use here on Lorieb.

How do you know you’ve hit a plateau?

Have you trained for countless hours with sparse results? Strict dieting with little to show for it? Strength training without the ability to increase weight? When was the last time you hit a PR, anyway?

Plateauing happens to athletes at all levels. It’s good for training regimens to become a way of life, but doing those sessions over and over again can become like mindlessly checking a box. Inputs remain the same–which can be detrimental to increasing performance outputs.

Incorporating overload principle into training may be one of the steps you need to get off that plateau.

Building Muscle–How it Actually Works

Overload principle states that in order for muscle to increase in size, strength and endurance, it must be regularly challenged to produce an output that is as near as possible to maximum capacity. The technique pushes the body past its limits, further breaking it down to force adaptations that lead to performance gains.

Skeletal muscle is composed of fibers that contract when our muscles are put to work. During high intensity, challenging exercise, muscle fibers are broken down. These small breakdowns are called “microtrauma,” and cause the muscle to rebuild stronger, overcompensating to protect itself from other breakdowns with new muscle-building protein.

The rebuilt fibers increase in thickness and number, resulting in muscle growth. To support this, we need enough dietary protein to ensure the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown; this is how our muscles grow.

The same process happens in all of the muscles of our body. The heart muscle also gets bigger with training, enabling more oxygen to be used by other muscles. An exercise-induced release of vascular endothelial growth factor (VEGF) stimulates the formation of blood vessels, leading to the capillarization of the muscle, allowing increased blood flow, oxygen, and nutrient delivery (which is a critical factor in muscle growth).1 More enzymes are also produced that are utilized in energy production.

A woman squatting in the weight room using overload training, which says that muscle fibers and broken down during exercise, then muscle growth is a result of the fibers increasing in thickness and number

Interestingly, when it comes to muscular hypertrophy (the building of muscle), the exact mechanisms aren’t totally understood; there are likely many factors at play. Current hypotheses include some combination of mechanical tension, metabolic fatigue and muscular damage.

But with training adaptations like overload principle, there can be results like slower utilization of muscle glycogen, greater reliance on fat oxidation, less lactate production during exercise, and adaptations to skeletal muscle.2 To produce muscle growth, athletes must apply a load of stress greater than what those muscles have previously adapted to.3

The idea of overload principle is rooted in how muscles grow–and it begins immediately after exercise, but can take weeks or months to actually manifest.

Practice Before Overloading

Before introducing heavier weight or adding more miles to an exercise program, it’s essential to have the correct technique for those exercises cemented. Muscle memory and the repetition of techniques with proper form are crucial for executing an exercise flawlessly.

But once introduced on top of a good skill base, overload principle can be a powerful tool to reducing the overall risk of injury (as it did with this study on junior elite soccer players).4

Implementing Overload Principle

Without overload principle, fitness level is less likely to increase; training programs might not yield strength gains because the body adapts to static repetition.

There are two basic components of overload principle: the overloading, and the progression. Overloading is what we’ve discussed above, the adding of stress, weight, etc. to achieve greater fitness.

Progression is the way in which the overloading should be added to training. This can be achieved through an increase in frequency, intensity, time of exercise, or a combination of these. Workout smarter

Are You FITT?

The FITT principle is a way to approach overload training strategically and safely, by overloading these different aspects of exercise.

Frequency: How often physical activity is performed, which is normally about three to five times per week.

Intensity: How hard a person exercises during physical activity, which can be measured in different ways and is different for everyone. Heart rate is one way to monitor intensity during endurance, while weight can illustrate intensity of strength training; however, neither of these measures something like flexibility.

Time: The length of physical activity. Again, time varies depending on the person and fitness goal. Stretch-training for flexibility may take 15 minutes, but the minimum for aerobic activity is about 20 minutes of continuous exercise.

Type: The specific physical exercise one is training to improve. Someone trying to improve strength might overload weight and reps; a runner looking to improve endurance might overload distance and time.

By using the FITT principle to understand overloading, this may also help with burnout. Often, we seek performance gains, increasing intensity wildly in the hopes of achieving our goals. This can lead to overly-fatigued muscle and even injury.

Compartmentalizing overload training, and already knowing the movements on which you’ll overload, can help reduce some of the dangers of pushing your body past its limits.

How to Overload

You probably already have a training plan. It has days with long runs and short runs, rest days and strength training days.

A note: if you’re serious, it may be worth getting help from a coach. You can’t keep overloading the same thing over and over–that defeats the purpose of overload training in the first place. Always increasing the same element, like volume, may lead to another plateau. It’s important to mix it up, looking at your training plan like a journey: there will be peaks and troughs to keep the body guessing.

A runner using overload principle, which stats that runners should increase distance, increase intensity and increase speed

When Running

Running with overload principle in mind applies the same techniques as strength and resistance training: increase difficulty (in some way) systematically.

Adding intensity to your workouts is a good place to start. Speed workouts and hill training can help improve muscle strength, overall speed and eventually, race day performance. These intense workouts should come twice per week, incorporating things like interval training, tempo runs, hill workouts or lactate threshold training (which could serve a dual purpose as being both a difficult workout and help you improve your lactate threshold).

Adding duration to runs is also an essential way to overload. One long run per week should be added to a training plan. Many runners prefer to conduct these long runs on weekends (specifically Sunday), because Monday is a popular rest day. You can even add mileage to this run over the course of several weeks.

There are also tools that can help overload training. A weight vest can be added while running or walking to increase lower-body strength and endurance. And running with a training mask on can make your respiratory muscles work harder, which increases respiratory compensation threshold (RCT) and can improve endurance performance.5

Ample recovery time is also important; muscles need time to recover. Work in a rest day after a day of overload training. Since you’ve just pushed yourself further than you’re used to going, recovery will help encourage those gains. If resting isn’t an option, try alternating hard training days with easy training days.

When Weight Training

You probably already strength train or cross-train between regular workouts–these strengthen muscles and joints, decreasing the risk of injury.

The type of strength training varies by athlete depending on their goals. Many employ circuit training, weightlifting or plyometrics training. In general, overloading would include increasing the number of sets or increasing weight used in this training.

The safest way to overload is first to increase reps or sets, getting as comfortable as possible with the exercise, then increase weight. For example: let’s say you’re doing three sets of eight reps of bicep curls with 10lb dumbbells. When overloading the following week, jumping to 15lb dumbbells would be a 50% jump in weight–which is too much to overload. Instead, overload by increasing the number of reps or sets. Try for three sets of ten reps or four sets of eight reps before increasing weight.

On the flip side, someone pushing 100lbs on a bench press would likely be able to increase weight to 105lbs–that’s only a 5% jump in weight. For exercises with larger muscles, the overload increment can also be larger. Still, it’s best to focus on increased reps or sets before jumping up in weight.

To approach overloading systematically, make sure you keep a training log to track each increase in weight for all your exercises.

Overloading Outside of Exercise

Even though overloading happens in the gym, building muscle happens outside of it. All that overloading might be for naught if you don’t recover properly.

BCAAs: These branched-chain amino acids provide the body with building blocks to maintain lean muscle mass.6 The body breaks down protein into these amino acids, which then are sent throughout the body to be used again in protein building–and thus, muscle building. One study even showcased they alleviated skeletal muscle damage.7

HVMN Ketone: Can be used before, during and after workouts. HVMN Ketone has been shown to increase the efficiency of working muscle by 28%,8 and in testing, athletes went ~2% further in a 30-minute time trial.9 For recovery, HVMN Ketone decreases the breakdown of intramuscular glycogen and protein when compared to carbs alone,9 while also expediting the resynthesis of glycogen by 60% and protein by 2x.10,11

Protein: Whey, casein and soy protein are the most popular choices here, and all should be taken post-workout. Whey is a great source of BCAA, and is absorbed the fastest by the body. It’s largely considered the most effective protein for building muscle.12 Casein protein is slower to absorb, so it can be taken before bed. One study showcased consuming it before bed led to a 34% reduction in whole body protein breakdown.13

Overloading to Measurable Gains

Overloading may be the best way to break the body out of its routine and spur the growth you’ve been looking for. By pushing the body past its limits, even for a set or an extra mile, your body will adapt to be able to handle that stress during the next training session.

It’s important not to over-overload. This can lead to injury and be detrimental for your overall training goals by putting you on the sidelines for a few weeks. Measured overloading is the best approach, tracking the increases to understand how they’re helping work toward your goals.

Take it one step at a time. Before you know it, you’ll be off that plateau and on your way to climbing a whole new mountain. You train, you work hard, you put in the hours–you should be seeing results.

Scientific Citations:

Autism announcement controversial

It always amazes me at how controversial political announcements can be. The recent autism announcement (February 6th, 2019) by the Ontario PC party is such an example.

How can proactively addressing 14 of the 19 improvements suggested by the Ontario Autism Coalition be a bad thing? This announcement should be received as offered, instead of letting politics and rumors sway opinions.

The improvement at the top of the priority list is a vow to clear the waitlist within 18 months, as hinted at in election promises. The current wait list is excruciatingly long; here are some numbers to put things in perspective:

  • 23,000 children are currently on the waitlist
  • 8400 are currently in the program
  • 2400 are still waiting for an assessment, that wait is an average of 31 months, after which they might get on the program waitlist.

Another suggested improvement will direct money to the parents of these children instead of a government agency so the parents can hire private therapists to come to the comfort of their own home at their own convenience. While increased flexibility is great, the catch (for many) is the strict money management required including records and timesheets.

This announcement was in response to a 2017 revision of the autism program by the Wynne government that gave parents the option between receiving therapy from government funded services or receiving funding directly to pay private therapists. This option did little however to reduce the wait lists within a year of implementation. Some parents also complained that the government funded service providers actually discouraged them from choosing the private therapist option. Hmmmmm, sounds self-serving to me!

The new rules will be more fair to all families, especially those in greatest need such as the ones with lower incomes. That’s because the income salary cap has been lowered, so high income families (more than 250K) will no longer be eligible, allowing more funding for lower income earners to offset their financial burdens.

That makes sense (to me) as higher salary earners generally have better health benefits that would cover some of the costs. They also have accrued pension income meaning they will not have to dip into their long term savings. These medical costs are also tax deductible, a bonus for both the wealthy and not so wealthy.

Don’t get me wrong, I am a big supporter of working hard to achieve your status in life. Higher salaries, pension plans and health benefits require lots of sweat equity on the part of these higher paid employees. What I don’t support is letting children from lower income homes suffer through no fault of their own.

Families will now be eligible to receive a lifetime limit of $140,000 per child until the age of 18. Since most would agree that autistic children benefit most from therapy at a young age, the funds will be front-loaded. This means the annual limit is 20,000 for children aged two to six, and $5000 per year for those seven to eighteen. Regardless, available funding will cover only a portion of the costly therapy sessions required for autistic children.

No, funding for autistic children has not been reduced , but has been spread out, taken from the rich to help the poor. The PC government is trying to improve an increasingly essential program, geared to helping our youth. In fact, the current provincial government is also planning to double the (unchanged) $2.75 million annual investment in autism diagnostic hubs throughout the province.

The winner is………… not the Liberal or PC government, but more kids that suffer from autism.

Lectins: toxic proteins or revolutionary research?

Although lectins are proteins, they are not as good for us as one would think. They are beneficial in plants as they keep insects (kind of like a defence mechanism) away and contain nitrogen which is essential for plant growth. In the human body however, lectins can be toxic!I

The reason lectins cause us so much grief is because they are incredibly sticky and therefore cannot be digested properly. Instead, they adhere to the cells in our guts so that vitamins and minerals do not get absorbed. They also stick to insulin receptors, blocking the hormone called Leptin, so your brain never recognizes when you are full. I’m sure you can guess where this is going. Yes, lectins increase your appetite. Amongst other things.

Increased appetite means weight gain is at the top of the long list of bad things lectins cause. The rest of the list includes achy joints, indigestion, digestive damage, fatigue, brain fog, constipation, mood swings, immune system suppression, depression, and overall poor health.

Everyone has heard of gluten and how millions are avoiding it whether they need to or not. Gluten is a lectin, but there are many other lectins that cause just as much grief (or more) for people with food sensitivities. In fact, if you have been diagnosed with Celiac’s disease, you should avoid all lectins.

Well, people like myself that suffer from a wheat (but not gluten) allergy realize that it is a protein in wheat that triggers my reactions. I was never told however that it was a lectin or that I might be lectin intolerant. This probably explains why those without Celiac’s disease or a gluten allergy (like myself) who have eliminated wheat from their diets feel so much better.

Wheat germ lectin has been shown in research to impact the immune system by increasing inflammation within our bodies. Not just in our stomach or intestines, but all over our bodies. Have you heard of “leaky gut syndrome?” This happens because lectins punch holes in our intestines (hence the leaky gut) letting toxins and bacteria out of your gut to invade and cause inflammatory responses in many other organs.

This resulting long-term inflammation has been linked to many serious medical conditions including cancer, heart disease, diabetes, arthritis, uterine fibroids, breast and ovarian cysts, auto immune diseases and small airway obstruction (asthma) in lungs. I was experiencing most of these health issues when I was first diagnosed with my wheat allergy. It took me persistence and quite a long time to figure this out.

Now for the good news! Lectins are not always bad. Recent research reveals that lectins have been shown to be beneficial in some revolutionary uses. I say revolutionary because the use of natural plant extracts instead of harmful and expensive chemical medication is just that. This is quite exciting, except perhaps to the mega-rich and powerful drug companies. Oops, sorry, I am digressing….Here are some of the revolutionary uses I spoke of:

  • Small amounts of lectins may help the good bacteria that live in human digestive systems.
  • Research suggests that lectins may be useful for helping to identify and diagnose cancer. Lectins are also being studied for their potential to slow down the rate that cancer cells multiply.
  • Researchers are even looking at lectins as potential treatments for illnesses caused by bacteria, fungi, and viruses.

So, do you continue to consume foods containing lectins or eliminate them from your diet? Well, that depends on how badly they affect you. In my case I avoid wheat. Keeping a journal of foods (lectins) you eat and how they affect you can help decide which ones to eliminate from your diet.

These are the foods with the most lectins, in descending order:

  • legumes (peanuts, cashews, beans, soybeans, peas, chickpeas, lentils) with uncooked red kidney beans the worst, as well as butters from these (peanut butter, hummus)
  • wheat, corn, rice, oats and quinoa
  • nightshade vegetables (tomatoes, potatoes, eggplant and peppers)
  • dairy products containing casein A1 (most North American cows)
  • corn, soybean and sunflower oils
  • squash family (zucchini, melons, cucumbers)
  • soy products (milk, beans, sprouts, tofu, oils)
  • many fruits, including bananas. See list below for lectin-free fruit

The answer for those of you without an obvious reaction is to simply reduce the lectins you eat. It is not necessary to completely eliminate them, and there are ways to reduce the amount of lectins you are putting into your body. Sprouting, fermenting, removing the seeds, or cooking the culprits well will severely diminish the lectins’ potency. Get your pressure cooker out and dust it off!

What foods are left to eat that are lectin free you ask? If you don’t have any of the above health issues to try to clear up, don’t worry about them, lectins obviously don’t affect you. If you do feel the pain (literally), eat the lectin rich foods (above) but ensure they are well-cooked and in moderation, and eat more of these lectin-free foods:

  • mushrooms, onions, garlic, celery, and carrots
  • broccoli, cauliflower and asparagus
  • leafy greens (spinach, kale etc)
  • sweet potatoes (cooked)
  • cherries, apples, blueberries, strawberries, oranges, and lemons
  • pasture raised (grass fed) meat and chicken
  • sheep, goat, and coconut milk as well as South European (A2) cow’s milk
  • almonds, almond butter
  • olives and olive oil

The moral of this story is to listen to your body. If you suffer from many or any of the health issues listed above, maybe you are lectin intolerant! I wish I had this information ten years ago when I was going through my personal battle to figure out what was wrong with me. My doctor wanted to put me on antidepressants, but I refused, believing it was more complicated than that. I’m sure glad I did. I feel better now pushing 60 than I did throughout most of my 40’s and early 50’s!

Running Motivation: tips for runners at every level

Originally published on HVMN by Nate Martins, adapted for use here on Lorieb

You can’t buy motivation. Most runners probably wish they could.

We hit walls. Life can seem to get in the way of running–so having a playbook of motivational techniques is important for runners at every level who are fighting the same battle to log miles.

Running motivation can come in different forms when the finish line isn’t in sight–new running shoes, a new training plan, or even joining a running club. But at its purest, motivation is the human desire to do something; unlocking that desire may be even more difficult than the task itself.

Joshua Sommers finds it within himself–the hedge fund VP is also a triathlete who has competed in over 100 races. When asked what motivates him, he keeps it simple.

“The pursuit of excellence and self-improvement.”

Joshua Sommers

We aren’t all like Joshua, but we can learn from him. In this piece, we’ll explore what types of motivational tools different runners can use, and how they can impact your training–and your life outside of running.

Motivation for Beginner Runners  


As a new runner, it can be daunting to look at the miles ahead and know the only way to get there is with your own two feet.

Set a Goal

Begin at the end. Setting a goal provides something a runner can work toward. It can be a number of different things: maybe it’s weight loss, or picking a 5k race, or a certain number of miles a week, or even a half marathon. Whatever that goal is, keep it in mind each time you lace up those sneakers for a jog.

This will also help track progress. Write the goal down and place it somewhere you’ll see it every day, keeping markers of the steps taken to achieve it. After a few weeks, look back at the work accomplished and you’ll be able to see it actualized. See yourself achieving those goals and surpassing them.

Get Social While Holding Yourself Accountable

Incorporating a training partner into your new life as a runner has layered benefits. Finding a running partner will provide an immediate desire to run, even if simply knowing that person is counting on you.

Executing on a training program together, with a shared goal, can increase the level of accountability. Joining a running club or finding a running partner removes the element of choice, the ability to reason with yourself and find ways not to run. Excuses are ever-present, and a good running partner won’t take “no” for an answer.

Even though running is an individual pursuit, clubs and teams are everywhere. Besides the motivational aspect, things like networking and safety and developing a sense of community are all extended benefits of making running social.

Make it Routine
A morning run can ripple positively into the rest of your day. Acute aerobic exercise activates the prefrontal and occipital cortices in the brain, increasing “executive control.” This can help improve cognitive ability and can help control emotion.1 Morning runs can have effects that last into the night, like improving sleep quality.2 And it doesn’t stop there; studies suggest running can have overall health and cognitive benefits, especially later in life.3

Besides the mental and physical benefits, there are less social obligations in the morning. You won’t get stuck at work or be tempted by a happy hour at 6am. Even if you’re not a morning person, you can likely train to become one. Pack all your running gear the night before. Set an alarm and place it across the room, forcing you to skip the snooze button.

Developing a morning running routine provides a nice reset of the body’s clock; it can feel like adding hours to the day. Another benefit? A solid training schedule can positively impact your regular schedule.

Ted Bross is a newly-graduated medical student starting his residency. He has participated in almost 30 ultra marathons, and developing a running habit helped him with medical school.  

“Part of what helps me get through several of the mental stressors of medical school is pushing my body physically and relieving that stress. It makes me more of a disciplined athlete and is something that has given me a lot in my life.”

Ted Bross

Develop a Training Plan

Checking boxes on a training plan can feel really good. It also answers some of the mental questions runners ask themselves before setting out: Where should I go? How long should I run? What pace am I aiming for? Just look at the running program, where it’s all outlined. Remember to develop your training plan in alignment with those goals you’ve set. And try to incorporate one long run per week.

A comprehensive training plan should incorporate all aspects of your routine. Account for extra pre-run warm-ups and post-run stretches. Add in weekly or monthly goals. Budget some days off. Your training plan doesn’t have to be a bible, but should be a document frequently returned to, and one around which other aspects of life can be considered.

“I train on average for about ten sessions a week, for a total of ten hours a week,” Sommers said. “I’m spending all this time on it, so I want to get the most out of my workouts.”

Motivation for Experienced Runners

There’s a fine line between getting into a groove and finding yourself in a rut.

Buy Some New Gear

Sometimes you need to pick low-hanging fruit. Purchasing some new running clothes, like a new pair of running shoes or running shorts, can provide motivation to run and test all that new gear. Depending on what you buy, it may also improve your training (like a fitness tracker).

New gear can also serve as a reward; small goals can be treated as important steps to accomplishing larger goals.

There’s also the “gear guilt.” Shiny new toys should be used instead of sitting in the back of a closet. Some may think using money as a type of running motivation is shallow, but there are few drivers in life like cold hard cash.

Introduce Supplements

So much of success when running comes before (and after) feet hit the pavement. Nutrition should be looked at holistically, because supplements can provide a boost during the run and also help with recovery.

“Especially in the longer races, figuring out nutrition is something most people don’t spend enough time on.”

Ted Bross

Pre-run supplements include caffeine for energy, calcium for bone health and even creatine to reduce muscle inflammation. Post-run, focus on protein for muscle recovery and fish oil to reduce muscle soreness.

HVMN Ketone, a ketone ester drink, can be used both as a pre-run supplement and a recovery mechanism. By elevating ketone levels in the blood, HVMN Ketone unlocks a fuel source the body produces naturally, one fundamentally different from carbohydrates or fats. Post-workout, taking HVMN Ketone can expedite the resynthesis of glycogen (by 60%) and protein (by 2x), which enable faster recovery.4,5

Cross Train

Varying training can provide easy motivation to try a new sport–one you know can improve your running–and it’ll also keep you active on days you’re not running. It can also supplement during rehabilitation periods from physical injury, and improve overall physical performance.6

Specifically, cross training can improve VO2 Max capacity (the measurement of the maximum amount of oxygen utilized during intense exercise).6 Swimming and cycling are great choices, but things like yoga can also increase flexibility and balance.7

By introducing strength workouts or cross training into your regimen, motivation can be found in presenting new challenges and accomplishing new goals.

Switch Up Locations

Don’t become a running rodent. Running on a treadmill can feel like a hamster on a wheel, just like running the same path multiple times a week can feel Groundhog Day-esque. The essence of running harkens back to being outside, and in a more spiritual sense, connecting with the space in which you’re traversing.

It’s easy to feel invigorated by discovering a new place or hitting a new distance, so trail running or cross country running are always good motivators for the simple fact that they place you out of your element. The simple feeling of dirt under the feet and soaking up the essence of the trail provides an immediate lift and motivation.

We’ve also heard from runners that there’s something special about running in the rain (even if it’s the last thing you want to do). It presents a new challenge, and almost a primal sense of motivation; you’re miles away from home, and the only way to return is to run back. Your heart is pounding, you smell the rain, each wet step is experienced in a totally new way–it’s an hour that can feel different than all the other hours in the day.

Motivation for Advanced Runners

Advanced runners can have the most difficult time finding motivation because running is such a part of their life that it becomes an unquestioned obligation.

Remember (and Embrace) the Pain and Vulnerability

Stop and ask yourself: Why do I run? If running has become numbly intrinsic, this question can serve as a reinvigorating reminder to look within and remember why you fell in love with running in the first place.

Because running is hard; it hurts; it requires time; it takes mental fortitude. Some might think this is admitting defeat–but reminding yourself that you’re accomplishing something difficult can inspire you to keep going.

In a physical sense, powerful running comes from your core. So, in essence, you’re running from the gut. There’s something vulnerable about exposing yourself in that way, and showcasing the ability to be broken down (and thus built back up).

It can all come to a head at the end of a race. Ted Bross has been there.

“You share some really special moments. You’re pretty raw emotionally, when you get broken down physically there’s less barrier to connect with people.”

Ted Bross

Ditch the Tech (This Includes Music)

Technological tools have forever changed running, giving anyone the opportunity to track pace and miles and calories burned. These also changed training by providing actionable targets to hit and measure performance.

Select one day to run untethered by technology. It can serve as a great way to reconnect with the simple joy of running, ditching the gadgets to escape the metrics. Sometimes you have to operate on feel, and it can be motivating to find that energy within yourself instead of hitting a number on your wrist. Some of your best runs aren’t necessarily your fastest.

Many of us train with music, but that can act as a barrier between you and the world in which you’re running. If you’re participating in a race that doesn’t allow music, it’s especially beneficial to train without tunes and run to the beat of your own pace.

Improve Your Diet

Seeing results provides motivation to continue working. The results garnered from eating healthy show themselves in training. While carb-loading has been a staple of many runners’ race day routines, growing evidence suggests that a periodized approach to nutrition is optimal, especially for long distance races. For example, a marathon runner might undertake periods of training with a low carb, high fat diet to boost fat burning followed by maximizing carb fueling for a race.

Exercise after an overnight fast can also increase fat oxidation, which can help with weight loss and, when the body gets better at burning fat, it can also help increase endurance.

“My diet isn’t as good as I would like it to be,” admitted Sommers. “But that’s more a function of time and other stress factors, like if I’m traveling or if I don’t have time to cook what I want.”

Even the most elite triathletes struggle to incorporate diet into life.

Trying a new diet can have results both in training and recovery, and noticing the difference provides a motivation to continue pushing your personal best with newfound fuel. But that happens on an even smaller level. Incorporate a new fruit or vegetable into your diet.

Haven’t had Brussel sprouts since your grandma served them boiled? Give them another try (and maybe try roasting them) and fold in more vegetables over the course of your training.

Even for those unwilling to make extreme dietary changes, there are incremental benefits to be had by cutting back on refined sugars, avoiding seed oils and getting plenty of omega 3s.

Enjoy the Small Wins

Advanced runners arrive at a point where they can only improve so much. It’s a point of fear for many–that they’ll plateau, and eventually decline.

So the small wins are important to celebrate. Seconds off your mile pace, or increased weight while strength training or even a feeling of energy after a run–individually these are small, but together they can make a big impact. The world’s elite athletes understand the power in recognizing small successes.

Accomplishing small wins while training provides a motivation to keep achieving them, and the confidence they’ll translate to race day.

Motivation is an Endless Cycle

Remember: motivation comes and goes. But recognizing when you’ve lost motivation is almost as important as getting it back.

The struggle challenges all different levels–from beginner to expert runners. On the running journey, goals will be accomplished, routines will become stale, good habits will wane. This is all part of the process.

Finding the ability to motivate yourself won’t just improve your running. It’ll improve your life overall, and some of these strategies should translate to life off the running road.

Go forth. Run. And maybe find a bit of yourself in the process.

Scientific Citations