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10 Things You Can Eat to Help Endurance by Ben Greenfield

Posted May 23 2009 10:02pm

Healthufoods Iron helps your muscles get more oxygen for endurance exercise. Here are 10 highly effective ways to get it right now...without gnawing on a piece of metal:

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 Brazil 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

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.

9. If possible, eat a serving of red meat (the side of a deck of cards) 1-2x/week.

10. 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.

Whoisben Ben Greenfield is the Renaissance man of the sport of triathlon.

He' s a fast triathlete, a coach, a personal trainer, and much more more.

We recommend that you surf on over to, for more great training advice.

Ben will be coaching the Iron speed Triathlon Camp in Coeur D' Alene from Saturday, May 9 - Thursday, May 14, 2009. Camp info is HERE.

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