30 miles on my 30th year of life

Beep beep beep. Beep beep beep. Beep beep beep. Three successive beeps followed by a slight pause, followed by three successive beeps, followed by another pause. The unmistakable sound of my wristwatch alarm clock going off. It was 4:58 AM on July 23rd, 2012. My thirtieth year of life had officially started, and what better way to get it all kicked off than with 30 miles of running?

The idea was originally planted in my brain during the spring of 2005. I was in the mountains of Eastern Tennessee, having started my Appalachian Trail thru-hike attempt only a month prior, when I heard of Freightliner (his trail name, of course), a muscle-bound, mileage-crushing dude who was carrying a 55-pound pack over rugged rollercoaster-like terrain. Rumor was that this guy was clipping off 20+ mile days with the same ease as most people have walking across a parking lot. At that time on the trail, common mileage for new thru-hikers was maybe 10-15 mile days, with the occasional bigger day tucked in here and there. But for regular days of 20 or more miles, well, that was just nuts!

Then I heard through the grapevine that Freightliner was attempting a 30 mile day on his 30th birthday. What?!?! 30 miles in one day in March?? We'd only been on the trail for maybe a month, and this crazy was going to rack up 30 in a day? Silly, but awesome. This may be needless to say because his trail name was Freightliner, but he did it and still refers to it as a "great time in my life." I was only 22 at the time, but the idea hung out in the back of my mind for the next eight years. Ole Freightliner and I became post-AT buddies out in Colorado, so the idea began to really sink in...

Fast-forward about six years. I was a newly certified personal trainer and was reading as much as I could about some of the greats within the industry. There were plenty of them, but the late Jack Lalanne was one that I became fascinated by. This guy, at advanced ages mind you, would swim handcuffed and shackled, towing boats loaded with people or freight, for incredible distances. So the idea became more than idea...

The original idea was to run 30 consecutive miles, taking breaks where needed but never really stopping for good until it was done. However, I love my family dearly, and the only way to really spend any time with them on my birthday (also my mom's birthday, mind you) was to split the day up. Plus we were all at the Samoset Resort in Rockport, Maine. So the altered plan was to run between 10 and 14 miles in the morning before anyone got up, spend the day with my family and girlfriend, then wrap it up in the evening back in Portland.

I crawled out of bed on my 30th birthday, put on the running shorts, laced up the shoes, and headed out the door. The first 14 miles fell like a ton of bricks. I felt great! My pace was right around 7:10 per mile, and it was an absolutely gorgeous morning. I finished before anyone was out of bed, so as far as birthday activities go, nothing was missed. Perfect. If the next 16 was anything remotely close to how easy those first 14 were, I would instantly become excited about turning 40!

Doing alright--only about 10 more miles to go.

My girlfriend Tessa and I arrived back to Portland around 4:30 PM. I set out to run the next 4 miles by myself then would meet up with her so she could bike the remaining 12 with me. This plan was a little squirrelly because she had just had a tonsillectomy a week and a half before and hadn't fully recovered yet, but she was determined to bike those miles with me.

The next 4 miles fell with ease. An easy 7:00 minute/mile pace took care of them. Feet, ankles, knees, hips, shoulders...all feeling great! I met up with Tessa and we set out to do a 7 mile loop on relatively flat ground. Well, the wheels started coming off a little bit here. About a mile in to this leg, my left foot and left knee started to ache (pretty sure this had to do with the road grade). Then overall fatigue began setting in. Quads, hamstrings, glutes, and shins began to feel the thumping the road was giving them. I'm glad Tessa was there because she was a big pick-me-up with water and paparazzi-style photo taking!

So I limped in to my driveway having knocked off 25 miles so far. 5 to go. 2.5 of them would be done running to my favorite restaurant EVER--The Great Lost Bear--where I'd meet up with some of my best friends and probably be given an unhealthy dose of booze. But I was excited about this! Only 2.5 miles there, then a 2.5 mile run home would lock this this up. So Tessa set out on her bike and I on my feet, making it to the Bear and changing from our sweaty clothes into clean ones an adjacent parking lot like a couple of hobos. Cleanly-clothed, we went in and were immediately met by my friends. AWESOME! We had a great time but when it was all said and done there were still miles to be had.

The last 2.5 miles were done at about 11:00 PM. I was a hurting unit--my legs were stiff and my feet were tender--but I made it with time to spare. It wasn't a consecutive mileage like I initially dreamed about, but it was so much more enjoyable. And a big thanks to Tessa, my family, and my friends for making it as fun as it was and for being so encouraging! I'm sure both Freightliner and the late Jack Lalanne would be able to relate...

What will 31 look like? Eh, gonna enjoy the first year of my 30s first.

Fruit: One of the many things to love about summer.

Ahhhhhhhhh. Summertime in Maine. The singing birds, the sunshine, the cool ocean breeze, and the fruit and veggies. There's nothing better than chomping into a juicy strawberry picked straight from the vine, or sucking down slices of watermelon on a hot July day. While many people don't see them as being as crucial to your health as veggies are, they do play a very important role in your overall well-being. And unlike veggies, fruit is usually a little more convenient-- throw a banana, apple, plum, or peach (or all of them!) into your lunch box to snack on throughout the day. Here are a few summertime fruits (plus a few more) to help keep you fit, hydrated, and happy this summer:

Apples
-Nutrition facts: 1 large apple has about 130 calories and is a great source of dietary fiber (both soluble and insoluble) and is a good source of vitamin A and potassium.
-The scoop on apples: Soluble fiber dissolves in water and insoluble fiber does not. Soluble fiber attracts water, helping you feel fuller for a longer period of time after consuming it. Since insoluble fiber doesn't attract water, it is able to pass through your stomach quicker, which will help move along food and waste through your gut. Insoluble fiber basically acts as a laxative. It's a win-win! But be sure to choose organic apples or to thoroughly wash your apples before eating them, as apples top the Dirty Dozen list.
-How they help: Apples have been linked to help lower the risk of heart disease, Alzheimer's, prostate cancer, and lung cancer.

Bananas (probably my all-time personal favorite fruit. I eat 1-2 bananas every day.)
-Nutrition facts: 1 medium banana has about 110 calories and is a great source of potassium (about 13% of your daily value) and dietary fiber. It is also a good source of vitamin C and has about 1 gram of protein.
-The scoop on bananas: Bananas have a soft, easily digestible flesh made of simple sugars fructose and sucrose. Because of this, they are used by athletes for instant energy because the sugars quickly enter their blood stream, resulting in an instantly revitalized feeling.
-How they help: Bananas are an absolutely amazing fruit. For starters, they contain the amino acid tryptophan, which can be converted to serotonin, a "feel-good" chemical in your brain. Bananas are a perfect remedy for morning sickness as they have been proven to help soothe a queasy stomach by raising blood sugar levels. They're also known to help relieve stress, quit smoking, lower blood pressure, improve nerve function, and even reduce mosquito bite itchiness (if you rub the inside of a peel on a bite). What's not to love here???

Blueberries (my personal favorite berry)
-Nutrition facts: There are 84 calories in a cup 1 cup of blueberries. Blueberries are an excellent source of soluble dietary fiber, minerals, and are extremely high in free radical-fighting anti-oxidants.
-The scoop on blueberries: Blueberries are the highest anti-oxidant containing fruits among fresh fruit. If eaten in high quantities, they will help build your immune system so you won't be as susceptible to colds, fever, or flu.
-How they help: Blueberries have been suggested through studies to help reduce belly fat, improve urinary tract health, maintain good vision, help prevent Alzheimer's, reduce the risk of heart disease and cancer, and increase the health of your digestive tract. Big time super food!

Kiwi Fruit
-Nutrition facts: One medium kiwi has approximately 84 calories, half a gram of fat, 11 grams of carbs, 1 gram of protein, and 117% of your daily vitamin C! Their seeds also have a high amount of omega-3 fatty acids.
-The scoop on kiwis: Research has shown that kiwi fruit acts as a blood thinner similar to aspirin, preventing blood clotting formations in the blood vessels.
-How they help: Kiwis have been shown to help prevent heart attack and stroke, increasing bone mass (due to the good level of vitamin K), limiting neuronal damage in the brain, and may help prevent ADHD, autism, and other developmental differences in kids.

Peaches
-Nutrition facts: One medium peach has approximately 59 calories, 0 grams of fat, 15 grams of carbohydrates, 2 grams of dietary fiber, 1 gram of protein, 10% of your daily vitamin A, and 17% of your daily vitamin C.
-The scoop on peaches: Peaches are known to soothe an upset stomach due to its alkaline content. They also have a high level of the chemical boron, which is known to encourage healthy levels of estrogen in postmenopausal women.
-How they help: Aside from the healthy amounts of boron they contain, peaches also build strong bones and fight against osteoporosis, help with cognitive function, fight free-radicals, and keep eyes healthy.

Plums
-Nutrition facts: One regular sized plum has about 30 calories, 0 grams of fat, 8 grams of carbohydrates, 1 gram of fiber, zero grams of protein, and 10 percent of your daily vitamin C.
-The scoop on plums: Given the above nutrition info on plums, they don't look all that special. However, scientists have somewhat-recently claimed that plums are a new superfood, containing more antioxidants than the powerful blueberry! Time for me to go stock up on some plums!
-How they help: Plums have been known to help with constipation, fight lung and oral cavity cancers, control heart rate and blood pressure, and reducing the chance of Alzheimer's.

Raspberries
-Nutrition facts: One cup of raspberries contains approximately 64 calories, one gram of fat, 15 grams of carbohydrates, 8 grams of dietary fiber (about 32% of your recommended intake!), one gram of protein, and 54% of your daily vitamin C.
-The scoop on raspberries: Raspberries are are loaded with dietary fiber and anti-oxidants. A diet high in anti-oxidants can help limit how often you get sick and fight against free radical-causing diseases.
-How they help: Raspberries have high levels of phenolic flavonoid phytochemicals, anti-oxidant compounds that fight cancer, aging, inflammation, and neuro-degenerative diseases. They also have high levels of B-complex vitamins and vitamin K--vitamins that can help metabolize carbohydrates, proteins, and fats.

Strawberries
-Nutrition facts: One cup of strawberries contains about 46 calories, 0 grams of fat, 11 grams of carbs, 3 grams of dietary fiber, 1 gram of protein, and 141% of your daily vitamin C.
-The scoop on strawberries: Be sure to choose organic strawberries at the grocery store, as strawberries, like apples, do a good job at retaining nasty pesticides.
-How they help: Strawberries help fight against cancer, aging, and neurological disease, while producing red blood cells and maintaining healthy bones and teeth. Who knew?

Watermelon
-Nutrition facts: One wedge of watermelon contains approximately 86 calories, 0 grams of fat, 22 grams of carbohydrates, 1 gram of dietary fiber, 2 grams of protein, 33% of your vitamin A, and 39% of your vitamin C.
-The scoop on watermelon: Watermelon is very good at cleaning out your bladder and kidneys. It also has more lycopene than tomatoes (good news for us guy as lycopene helps reduce the risk of prostate cancer), and is loaded with anti-oxidants.
-How it can help: Watermelon has been shown to help prevent heart disease, asthma, arthritis, and help prevent many types of cancer.

So there you have it: a few fruits to get you by this summer. It's not always possible, but eat local, organic fruits when you can. And if you can only get fruits from somewhere else in the country or the world, be sure to wash them thoroughly before chowing down. Enjoy!

The reality of a "real" triathlon

Well, my first "real" triathlon (swim, bike, run) is in the books. Last Saturday I completed the sprint distance tri in the Tri for the Y in Freeport, Maine. Now some of you know that I'm no stranger to triathlons, but the swim, bike, run version is new to me.

I started training for the Tri for the Y in January, but I'll be the first to tell you that I didn't even come close to putting in the work required to be stellar for this. I started swimming in January and just couldn't motivate to get to the pool more than twice a week. Swimming sucks, plain and simple. But I gotta say that my form improved dramatically from the first day in the pool to tri time. Actually, one of the swim coaches at the YMCA in Portland told me that I "looked like a completely different swimmer" since the day I started. Either way, swimming still sucks.

I've always been a good biker. I grew up on a mountain bike and have ridden one ever since. Whether it be on the roads or on some muddy trail somewhere, mountain biking and I go way back. Road biking, however, is a different story. Never having owned a road bike, I searched for one for months. It couldn't be too cheap but it couldn't be too expensive. It couldn't be too flashy but it couldn't be too plain. It couldn't blah, blah, blah. I eventually settled on a bike from Road Bike Outlet, where they sent me a "black" bike that was actually more of a really dark purple. Great. My first road bike was stupid looking. Whatever. As long as it performed who really cared what it looks like, right? I won my age group at the Great Adventure Challenge on a mid-90's Trek 830 that has rust on every metal part on it. So maybe people wouldn't take me seriously if I show up on a purple bike? Besides, the boys at Road Bike Outlet have outstanding customer service reps who sent me some aero bars for the color trouble. It's not so bad now... But anyways, the bike ride leg shouldn't be bad. It's by far my second best event...

Then there's the run. Anyone who knows me knows this is my cup of tea. My cream of the crop. My cherry on top. A week before the Tri for the Y I ran my fastest 5k race since high school (almost 13 years...13 YEARS!!!) My training runs have been great as have my track workouts. I haven't felt this good one the pavement in years. The run would be a breeze. I knew it and everyone I knew at the Tri for the Y knew it.

The Tri for the Y was a brilliant event. Beautifully organized, it brought out a few pros and a lot of tri virgins. The volunteers were primarily staff, many of them fellow employees at the Y in Portland. This was nice because it created an immediate sense of comfort for me, and a lot of the participants were fellow staff or members who I knew pretty well too. I was hoping to put on a show for the people...

Enter the swim. I was in wave 6 so as soon as wave 5 hit the water I got up and got ready. My strategy was to combine some freestyle with some side-stroke. My time would be right around 7:30 for the 325-yard swim, and because this wasn't my best event, I wanted to conserve energy here. Once wave 5 was out of the water, I plopped myself in. Bam! Next thing I know I'm splashing my way towards the far of the pool. Man, I was actually doing this! I felt great! I tapped the wall, turned around, and pushed off, crawling back towards the starting end. Still good. By the time I hit the starting end (50 yards down) I started to panic. Side-stroke to the rescue! I coughed and hacked and side-stroked my way the next 275 yards. Seven minutes and fifty-eight seconds and I was done and one of the last in my wave. I pulled myself out and ran outside to where my "Purple People Eater" was waiting.

This is where things started getting screwy. My transition time (time from the end of the run to the beginning of the bike ride) turned out to be as slow as death and I'm not really sure why. It seemed like I was hurrying with the towel and my shoes and helmet and gloves. Why the hell did it take over 2 minutes then? Regardless, I was on the bike and blasting out of there...

Forty-four minutes later and I was done the 13-mile bike ride. This was extremely disappointing. I had a goal time of 39 minutes so needless to say I was pissed. I felt good on the bike which may have been my problem. In retrospect I didn't push hard enough in some areas, but it felt like I was dying in others. Either way, not happy.

So I racked my bike, threw off my helmet and gloves, and took off on the run like a bat out of hell. Except one problem...anyone who knows what it feels like to go immediately from a bike ride to a run knows that there is no such thing as "bat out of hell." My legs were like jello. But I moved those jello-y legs just as fast as they could muster. After about a mile I started to find my rhythm and began picking people off like apples from a tree. One, by one, by one they were falling prey. The run was an out-and-back, so I could see who I wanted to target for when I hit the turn around. People later said that it looked like I was "flying" when I blew by them, and that I looked like I was "sprinting." Well as long as it looked like it! I finished the 5k run right around where I expected (20:05).

Of a total of 135 people and teams, I had the 110th fastest swim time, the 50th fastest bike time, and the 3rd fastest run time. Somehow and 100% miraculously I ended up 3rd in my age group only--ONLY--because of my saving grace of a run. Obviously there's a TON of work to be done to get better for my next tri. As an idol of mine once said, "You only get better at the things you work at often."

Time to do just that.

 

Running isn't for everybody, but it's for YOU

How many of you have said the following sentence or heard someone say one of the following sentences: "Running just isn't for me," or "I can't run," or "I'm not built to run." My response to any of these that would be to say "shut up and run!" Here's why...

People are built to run. We are designed from head to toe to be runners. We have been more beneficial than any other species on the planet in that we evolved into awesome running machines. People have an advanced cooling system in that we sweat instead of pant. We also have ligaments and tendons in our feet that allow us to spring forward, anatomy that chimpanzees and apes, our two closest relatives, don't have. We also, by design, have a narrow waist that allows for our arms to swing freely so that we stay in a straight line while running. Our toes are short which allows for more efficient running. And the butt, the largest muscles in our body, is only used (pretty much) when we run, as studies show that it's hardly used when we walk. Obviously our butts are used for other things, but let's keep it clean here kids...

The reason we exist today is because our ancestors ran across the desert plains of Africa chasing tasty animals and ultimately catching them. Now I've never been to the plains of Africa, but any picture you look at proves that they are what they sound like: plain. There isn't a lot of cover, so animals could see their pursuers coming from a long distance away. Hunters would push their prey, which undoubtedly could run faster at short distances because of their four legs, until they gave in to exhaustion. We were able to do this because we are built to run long distances and because we can cool ourselves by sweating. Ahhh, isn't it sweet to be human?

Having been a runner for the last 17 years, I've learned most of this along the way. But the awesome, HIGHLY suggested book Born to Run really opened my eyes to the culture of running and what is right and what is wrong with it today in America. Marathons are a rapidly growing "sport" in America, with 450,000 people completing one in 2009, a number that is up 20% from the beginning of the decade. With the rapid rebirth of long distance running comes inevitable injuries. People get excited about long distance running, train incorrectly or wear the wrong shoe or whatever, then get hurt. In Born to Run, author Christopher McDougall argues all these points and more. He writes of how to become a better runner and how to actually enjoy running, but not in a how-to kind of way. It's a brilliant read, one I'd recommend for even a non-runner who might like a good book.

People are fat because we stopped running and harvesting our own food. We were told running is bad for us. When we stopped running and harvesting our own food we eventually stopped moving and started eating crappy food. Then we became fat and sick.

If you are new to running my suggestion is this: Stop reading this blog, put on your shoes and go outside. Start walking down the sidewalk. Run a little...maybe to the street light pole. Then walk. Then start a slow run to the next mailbox you pass. Then walk. Then slowly run to the intersection. Then walk. If you're worried about what people might think, stop worrying! If anything, they'll be envious and say if you can do it, so can they. Trust me on this.

And if you're already a runner, I'll see you at the starting line.

Eat your veggies!

It's almost summertime and you know what that means...time to start thinking about fresh veggies from your local produce stand. Find your favorite veggie in the list below and see how it can make you happier and healthier with its many, many vitamins, minerals, phyto-nutrients, and other delicious goodness!

Artichoke
-Good source of: Folic acid, vitamin B complex (such as niacin, B-6, thiamin, and pantothenic acid), vitamins C and K, copper, potassium, iron, calcium, manganese, and phosphorus.
-Artichokes contain about 14% of your recommended daily allowance of fiber.
-How it helps: Artichoke can decrease your "bad cholesterol" or LDL levels, fight against free radicals* (known to cause infectious disease), and increase your level of red blood cells, and may help bone formation.

Asparagus
-Good source of: Dietary fiber, folates, vitamin A, vitamin B-complex (thiamin, riboflavin, niacin, B-6, and pantothenic acid), vitamin E, and vitamin K, and calcium, potassium, manganese, and phosphorus minerals.
-Only 13 calories per half a cup, or 20 calories in 5 spears.
-How it helps: Decrease bad cholesterol (LDL) levels, may help prevent irritable bowel syndrome, fight against and remove free radicals* from your body, helps limit neuron damage in the brain (such as in Alzheimer's patients), and can help control blood pressure and heart rate and increase red blood cell production.

Bell pepper
-Good source of: Vitamins A, B-complex (such as niacin, pyridoxine (vitamin B-6), riboflavin, and thiamin), C, and minerals such as iron, copper, zinc, potassium, manganese, magnesium, and selenium.
-Only 23 calories per half a cup, chopped.
-How they help: May reduce triglycerides and bad cholesterol (LDL), remove free radicals* from your body, and help keep your skin, organs, blood vessels, and bones healthy.

Broccoli (one of my recommended "super foods")
-Good source of: Phyto-nutrients, vitamins A and C, folates, and omega-3 fatty acids (in the flower heads), and minerals such as calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.
-Only 15 calories per half a cup, chopped.
-How it helps: Broccoli is simply awesome! It fights against many diseases such as prostate, colon, breast, pancreatic, and urinary bladder cancer, helps maintain good vision, and rid the body of free radicals.*

Brussel sprouts
-Good source of: Dietary fiber, flavonoid anti-oxidants, vitamins A, B-complex, and K, and minerals such as copper, calcium, potassium, iron, manganese and phosphorus.
-Only 19 calories per half a cup.
-How they help: Protect against vitamin A deficiency, bone loss, iron deficiency anaemia, prevent against Alzheimer's and believed to protect from cardiovascular diseases and, colon and prostate cancers, and remove free radicals* from your body.

Carrots
-Good source of: Vitamin A and carotenes (convereted to vitamin A in the liver), vitamin B-complex (folic acid, vitamin B-6, thiamin, and pantothenic acid), carotenes. Beta-carotenes is the big one here.
-Only 30 calories in one regular-sized carrot.
-How they help: Carrots can help protect against skin, lung, and oral cavity cancers, help vision and sperm production, reduce the number of disease-causing free radicals*, and may help fight and destroy pre-cancerous cells in tumors.

Cauliflower
-Good source of: Phyto-chemicals, B-complex vitamins, vitamin C, and minerals such as manganese, copper, iron, calcium and potassium.
-Only 25 calories in 1/6 of a medium-sized head.
-How it helps: The phyto-chemicals help fight prostate, breast, cervical, colon, ovarian cancers, while the vitamins rid the body of free radicals*(in turn helping fight against cancer) and help the body metabolize protein, fat, and carbohydrates.

Celery
-Good source of: Vitamins A, B-complex (folic acid, riboflavin, and niacin), K, and minerals like potassium, sodium, calcium, manganese, and magnesium.
-Only 15 calories in 2 medium stalks.
-How it helps: Used in weight loss regimens due to its high fiber content, promotes healthy mucus membranes, skin, and vision, increases bone mass, and maintains healthy blood pressure. Its leaves contains essential oils that are used in remedies to help combat nervousness, osteoarthritis, and gouty-arthritis conditions. Its seeds can help in breast milk secretion. Also helps in removing free radicals*, protecting against lung and oral cavity cancers.

Cucumbers
-Good source of: Potassium, vitamins A, C, and K.
-Only 8 calories per half a cup of sliced cukes, or 30 calories in one medium-sized cuke.
-How they help: Help reduce blood pressure and heart rate, remove free-radicals* from your body, and help build strong bones.

Eggplant
-Good source of: Fiber, vitamin B-complex (pantothenic acid, pyridoxine, thiamin, and niacin), and the phyto-chemicals known as anthocyanins.
-Only 10 calories per half a cup, cubed.
-How it helps: In a study done at a university in Brazil, eggplant was shown to reduce high blood pressure. Anthocyanins have been shown to have potential effects in fighting aging, cancer, inflammation, and neurological diseases.

Green beans
-Good source of: Dietary fiber, vitamin A, folates, vitamin B-6, thiamin, and vitamin C, and minerals such as iron, calcium, magnesium, manganese, and potassium.
-Only 25 calories in 3/4 cup, cut.
-How they help: Due to their many minerals and vitamins, green beans are excellent at removing free radicals* from your body. Due to their high levels of folate, they help prevent neural-tube defects in offspring when eaten before and during pregnancy.

Kale
-Good source of: Phyto-chemicals, flavonoids, vitamins A, B-complex, C, K, and many minerals such as copper, calcium, sodium, potassium, iron, manganese, and phosphorus.
-Recognized for its nutrition as early as Greek and Roman times.
-How it helps: Fights against prostate and colon cancers, promotes healthy skin and vision, strengthens bones, strong in anti-oxidants and helps remove free radicals*, reduces blood pressure and increase red blood cell production.

Lettuce
-Good source of: Vitamins A, B-complex (thiamin, B-6, and riboflavins), C, K, folates, and phyto-nutrients and minerals such as iron, calcium, magnesium, and potassium.
-You can get 247% of your daily vitamin A from 100 grams of lettuce.
-How it helps: Lettuce is know to fight against lung and oral cancers, iron-deficiency anemia, cardiovascular diseases, Alzheimer's, and osteoporosis.

Onions
-Good source of: Phyto-chemicals, chromium, vitamin B-complex and vitamin C.
-Only 32 calories per half a cup, chopped, or 45 calories in one medium-sized onion.
-When the bulb is crushed, cut, or simply disturbed, the phyto-chemicals allium and Allyl disulphide convert by enzymatic reaction to a powerful compound known as allicin.
-How it helps: Allicin is known to reduce cholesterol, fight cancer, and lower blood sugar levels in diabetics (also assisted by the chromium found in onions). It's also beneficial in increasing blood vessel elasticity, reducing chance of coronary disease, vascular disease, and stroke.

Peas
-Good source of: Vitamin A, B-complex, C, and K, and folic acid, and minerals such as calcium, iron, copper, zinc and manganese.
-Only 59 calories per half a cup.
-How they help: Peas may lower the risk of stomach cancer, lower the chance for type 2 diabetes, as well as assist in fighting infection and removing free radicals.*

Potatoes
-Good source of: Dietary fiber, vitamin B-complex (vitamin B6, niacin, pantothenic acid and folates), vitamin C (in the skin), and essential minerals such as iron, manganese, copper and potassium.
-Only 58 calories per half a cup, chopped.
-How the help: Helps prevent colon cancer, keeps blood sugar levels regular, keep LDL (bad) cholesterol low, and help fight against free radicals.*

Spinach (one of my personal favorites, and I can see why it was Popeye's, too!)
-Good source of: Iron, dietary fiber, vitamins A, B-complex (B-6, thiamin, riboflavin, folates, and niacin), C, and K, potassium, manganese, magnesium, copper, and zinc, and flavonoids lutein, zeax-anthin, and beta-carotenes, and omega-3 fatty acids.
-Only 7 calories in one cup.
-How it helps: Promotes red blood cell production, removes free radicals*, maintains eye health, strengthens bone mass, limits neuronal damage of the brain (found in Alzheimer's patients), helps control blood pressure, regulates growth and development, promotes sperm generation, and is said to fight against osteoporosis, iron deficiency anemia, prostate cancer, and cardiovascular disease.

Sweet potatoes (another one of my recommended "super foods")
-Good source of: Dietary fiber, vitamin A, beta-carotene, complex carbohydrates, vitamin B-complex (pantothenic acid, B-6, thiamin, and riboflavin) and minerals such as iron, calcium, magnesium, manganese, and potassium. You can find vitamin C, folates, vitamin K, and potassium in the leaves.
-They have the highest amount of vitamin A and beta-carotene among any of the root vegetables.
-Wow, sweet potatos are LOADED with good stuff, and only at 100 calories per medium-sized potato!
-How they help: Vitamin A and beta-carotene help keep your mucus membranes and skin healthy and your vision good. Beta-carotenes fight against lung and oral cancers. B-complex vitamins help metabolize protein, fats, and carbohydrates.

Tomatoes (another of my personal favorites)
-Good source of: Dietary fiber, vitamin A, flavanoids alpha and beta-carotene, lycopene and zea-xanthin,  xanthins, and lutein, vitamin C, potassium, and small amounts of B-complex vitamins such as folate, thiamin, niacin, and riboflavin.  Essential minerals such as iron, calcium, and manganese can also be found in tomatoes.
-About 25 calories in one medium-sized tomato.
-How they help: The antioxidants found in tomatoes have been scientifically proven to help fight cancer such as colon, prostate, breast, endometrial, lung, and pancreatic tumors. They also help control blood pressure, remove free radicals*, maintain healthy vision, mucus membranes, skin, and bones. They may also help in fighting against skin cancer.

Zucchini
-Good source of: Dietary fiber, folates, vitamins A, B-complex (thiamin, pyridoxine, and riboflavin) and C, and minerals such as iron, manganese, phosphorus, zinc, and potassium.
-Only 31 calories in a medium-sized zucchini.
-How they help: Protects against colon cancer, prevents neural tube defects in the fetus when consumed before and during pregnancy, reduces blood pressure, helps remove free radicals*, and promotes healthy aging. Also used regularly in many weight loss programs.

*Free radicals are unstable molecules that are looking to attach themselves to other molecules in your body tissue. Among other ways, they are generally created through metabolism, food consumption, stress, and even environmental factors such as pollutions, cigarette smoke, herbicides, and radiation. When they attach themselves to other molecules happens, they can cause cellular or even DNA damage. If not removed, they can cause cancer, promote a quicker aging process, and help develop other types of autoimmune diseases.

Notice that just about every veggie listed above helps in removing free radicals, so, as your mother always said, eat your veggies!

20 Random Health and Fitness Facts

Here are 20 random health and fitness facts that I've put together for you. Some may surprise you and some may not. Take a look...

1. In the 1950's, the average size of a dinner plate was 9". By the 1980's, the average size had reached 11". Today the average size of a dinner plate is 13". The growth of the dinner plate has been directly linked to the growth of obesity in America.

2. The human body is 60% water,

3. A pound of muscle burns 9 calories per day. A pound of fat burns only 2.

4. If you are 25 pounds overweight, your body has almost 5000 more miles of blood vessels that your heart needs to pump blood through.

5. 100 calories-too-many per day could pack on up to 10 extra pounds of excess body weight per year. 100 calories is a half a glazed donut.

6. There's a reason the jump rope has been around forever: Jumping rope for 15 minutes can burn up to 200 calories, making it one of the most efficient forms of cardiovascular exercise.

7. The human body has more than 650 muscles and 206 bones. One quarter of our bones are in our feet.

8. The importance of vitamin D (ya know, the one we can easily get from the sun) cannot be overstated. People who get their RDA (Recommended Daily Allowance) of vitamin D are on average 16 pounds lighter than those who don't.

9. A 220-pound person running an 8-minute mile burns up to 150 calories per mile, while a 120-pound person running an 8-minute mile only burns about 82 calories per mile.

10. It takes 200 muscles to take a single step.

11. Body temperature can affect appetite. A cold person is likely to be hungrier and consume more food than a warm person.

12. Colorado is the least obese state in the U.S. (21%), while Mississippi is the most obese (34%). My home state of Maine is the 25th most obese state in the nation (26.8%).

13. According to the Centers for Disease Control and Prevention, 36 states (36!) had an obesity rate of 25% or more in 2010. Of these 36 states, 12 of them have a prevalence of 30% or more. Check out the cool but terrifying graphic at the CDC website.

14. This next one is more of a prediction than a fact: By the year 2030, it is predicted that 86.3% of adults in the U.S. will be overweight and 51.1% will be obese. This is scary as hell.

15. Wonder why number 14 is scary as hell? See #1 and this next one: According to studies, kids from ages 8-18 spend an average of 7 hours, 38 minutes per day watching TV, surfing the Internet, and playing video games. This is up from 6 hours, 21 minutes in 2004.

16. It takes approximately 20 minutes for your brain to tell your stomach that it's full. So slow down!

17. Coronary heart disease accounts for approximately 40% of all deaths in the U.S. The good news is that heart disease-related deaths has decreased since the mid-1900's.

18. Studies have shown that walking at a brisk pace for 3-plus hours per week can reduce the risk of coronary heart disease by 65%.

19. There are an average of 47,000 products in most U.S. grocery stores. Why do we need so many when all we really need to eat is lean proteins, complex carbs, healthy fats, and fruits and veggies?

20. Kids and adolescents (up to 17 years old) should be getting at least 60 minutes of physical activity per day. This includes aerobic activity (capture the flag, tag, etc.) muscle strengthening (push-ups, etc.) and bone strengthening (jump rope, etc.) Adults 18 years and older should get a minimum of 2.5 hours of moderate intensity aerobic activity per week (preferably spread out throughout the week) and muscle strengthening activities at least 2 days per week.

Now get off your butt and go get healthier!

The Effect of Exercise on Cancer

Guest Post

By: David Hass - http://www.mesothelioma.com/blog/authors/david/

In an effort to conserve strength and energy, many people incorrectly assume cancer patients shouldn’t exercise; however, nothing could be further from the truth. Studies by cancer researcher organizations, including the Fred Hutchinson Cancer Research Center in Seattle, WA have demonstrated regular exercise can reduce the risk, proliferation and reoccurrence of cancer.

The benefits of exercise and fitness for cancer patients are numerous. Exercise bolsters the immune system, making the body more resistant to disease, and studies have demonstrated people with higher fitness levels have an increased immunological response. Patients with higher fitness levels are better able to deal with both the physiological and psychological stress of cancer treatment, and can help in actually fighting the disease itself.

One of the most critical times for cancer patients is immediately after being diagnosed, and during this time exercise can greatly reduce the feelings of despair. As reported by Matthew Wiggins, Ed.D., of Murray State University, cancer patients develop both physiological and psychological side-effects as a result of cancer treatment. Side effects include, but at not limited to, significant increases in physical fatigue with decreased feelings of overall well-being, including psychological distress and increased anxiety.

During exercise the body releases endorphins, a natural opiate, which generate an overall feeling of well-being. Exercise increases energy levels, providing patients not only the strength to get through their treatments, but the energy to execute regular daily activities, improving the patient’s overall quality of life and ability to carry on with their normal lives.

A common reason cancer patients fail to exercise is due to a lack of having enough energy to begin an exercise routine. Cancer treatment can be draining, sapping energy so the patient doesn’t even feel like moving, and this can be especially true for cancers, which require very aggressive courses of treatments, such as mesothelioma. However, patients can reap the benefits of increased fitness levels without having to exercise for prolonged periods.

The effect of exercise on fitness levels is cumulative. Short periods of exercise throughout the day have the same effect as extended workouts of the same intensity. For example, a short 10 minute walk three times a day will increase a patient’s fitness level to the same degree as a single 30 minute daily walk.

It is important to realize there is no evidence that exercise in itself will cure cancer, but regular exercise will help the cancer patient deal with the physical and psychological rigors of both the disease and treatment. As part of a complete and integrated treatment program, regular exercise is a tool that no cancer patient should overlook.