10 Simple Ways to Boost Endurance Iron is a key component of your body's oxygen carrying and distribution pathways. But for many females, endurance athletes, or individuals predisposed to anemia, it can be difficult to practically consume enough iron. As with all nutritional habits, rather than just blindly "popping pills" and relying strictly on supplements, it is ideal for your body to achieve adequate vitamin, nutrient, and mineral intake via natural means. Supplements can be highly effective, but remember that you must eat real food! So I'm going to share with you 10 very effective, practical, easy and tasty ways to optimize your iron intake. But before I share these tips with you, you must hear about this very effective new supplement called ThermoFactor. It is an all-natural synergestic blend of herbs and supplements that are proven to suppress appetite cravings, maximize blood sugar control, and boost metabolism. Many of the clients that I assist with weight loss and appetite control have been highly successful while taking this supplement. Here's an anecdote from an e-mail I received this morning: "I notice a significant drop in appetite with these metabolism vitamins. I mean, it's noticeable enough that i have to remind myself to eat or that I have not eaten a meal. But I do eat meals, I'm just not driven to. This is a contrast to my times of being without them." There you have it. To get your hands on ThermoFactor for a big discount through Ben Greenfield, call 1-800-78-IMPAX, tell them you want to register for their Customer Appreciation Program, tell them your “enroller number” is 13372 and your “sponsor number” is 12228, and they'll get you signed up! Moving on to 10 highly effective ways to get your iron... 1. Eat the following "Power-Iron" salad 4-5x/week: Sprinkle 1 teaspoon of wheat germ or unsweetened bran cereal (available in cereal section of grocery store) on a 1-2 handfuls of spinach and romaine lettuce. Include a handful of chopped broccoli and 2 tablespoons of garbanzo, kidney, lima, pinto, black beans, or navy beans. You can also include a 1-2 teaspoons of chopped olives and 1-2 chopped celery stalks. Use an olive oil/vinaigrette dressing, and include if available 1-2 pinches of parsley, thyme, oregano and/or basil. 2. Eat 1 handful per day of the following snack mix: 1 part pumpkin seeds, 1 part soy nuts, 1 part sesame seeds, 1 part raisins, craisins, or dried blueberries. 3. Include the following meal in your diet 2x/week: roasted or sautéed asparagus (3-5 pieces), sautéed with tofu, sea salt, pepper, turmeric to taste, lemon juice and slivered almonds. Include if available 1-2 pinches of parsley, thyme, oregano and/or basil. This is a very easy and quick meal to make and pack for lunches or eat as a side for dinner. 4. Other good “produce” foods to include regularly in salads and as lunch or dinner sides, and purchase frequently when at the grocery store: string beans or green beans, kale, mustard greens, kelp, Brussels sprouts, olives, green peas, fennel and celery. 5. Ensure that your multi-vitamin includes: ferrous sulfate, ferrous fumarate or ferrous succinate. Recommend amounts will vary depending on size, sex, and unique situation. For a more comprehensive discussion of unique iron needs, visit WHfoods. 6. Wait at least 1 hour after a meal before drinking any black or green tea. 7. Include a few sprinkles of cinnamon with all breakfast foods, yogurts, cereals, etc. 8. If you consume oatmeal, consider substituting with cooked quinoa, which is higher in iron. 1. If possible, eat a serving of red meat (the side of a deck of cards) 1-2x/week. 2. Chopped fresh dill weed or dill spice and a dark red salmon (4-6oz) go very well together and would be another excellent dinner choice. You can serve with roasted asparagus, or any of the other vegetables listed above. Crimini mushrooms also are high in iron and would be excellent sautéed with the salmon.Until next time, train smart Remember that nutritional consulting for athletes, weight loss, or general health is always available through www.pacificfit.net/training.html. Until next time, train and eat smart! Ben Greenfield CISSN, MS, CPT, CSCS If you’d like a FREE newsletter and weekly audio podcast from the author of this article, simply visit http://www.bengreenfieldfitness.com. For more personalized online fitness coaching, fat loss, human performance or nutrition consulting, you can also visit Pacific Elite Fitness at http://www.pacificfit.net.
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