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Ten Simple Ways to Boost Endurance

Posted Sep 05 2009 10:01pm
Healthy Teen Breakfast 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.

1. Eat the following salad 1x/day:
a. iron salad. 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. If not, supplement with iron.

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.

Remember that nutritional consulting for athletes, weight loss, or general health is always available through www.pacificfit.net/bengreenfield.html. Until next time, train and eat smart!

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
www.bengreenfieldfitness.com, for more great training advice.


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