Anemia in Runners & Healthy Iron Rich Recipes

iron rich recipes thefitfork

It’s normal to feel tired after a long run or strenuous session in the gym, isn’t that the point?! However, if you notice increased fatigue, unexplainable muscle soreness or begin having trouble finishing workouts that were once part of your normal routine, the culprit could actually be an iron deficiency. One recent study suggested that more than half (56%) of recreational joggers and competitive runners suffer from an iron deficiency that may negatively affect performance.

jennifer fisher austin runner zooma

Iron topped off (thanks Team Beef) and running strong at Zooma Texas.

As a quickie science refresher, iron is needed to replenish the constant turnover of red blood cells (at the rate of 1% a day) and to keep this troop of tiny oxygen-deliverers adequately stocked with hemoglobin. Without oxygen moving from your lungs to every part of your body via the red blood cells, organs and tissues are not able to perform as they should, let alone at the optimal capacity demanded by the rigorous training schedule of an athlete.

So, why would a seemingly healthy person, especially an athlete, find themselves battling the malaise brought on by “tired” blood? Here are some obvious and not-so-obvious reasons for iron deficiency in long distance runners and other endurance athletes.

  • Diet: A diet that chronically avoids foods rich in iron may cause anemia, or at a minimum, lower than desired levels of iron. Meat, poultry, fish, eggs, dairy products, or iron-fortified foods are the best sources of iron found in food.
  • Vitamin Deficiency:  Vitamin B-12 and folate both play a role in red blood cell development and can cause anemia if levels are low. A diet without leafy greens, fruits and beans (for the folate) and animal products (for the b-12) can be to blame, as can autoimmune diseases and intestinal problems.
  • Disease and Drugs: Some people consume adequate iron through their diet, but have absorption issues due to diseases including Crohn’s disease and Celiac disease.  Certain drugs may also inhibit the absorption of iron. Consult with your doctor.
  • Pregnancy & Woman Issues: Anemia is fairly common during pregnancy; a woman needs to consume enough iron for herself and her unborn child to avoid becoming depleted. Additionally, heavy menstruation and uterine fibroids can also wear away stores.
  • Sweat: Because iron is a mineral that can be lost through sweat, athletes (especially in endurance events) can become depleted, especially those who perspire heavily and during the summer months.
  • GI Distress: The gastro-intestinal distress, or “runner trots” that affect many athletes during and after events can cause iron deficiency through lost blood. Many are not even aware of the blood loss, as it is eventually passed as waste.
  • Footstrike: Believe it or not, some research suggests that the repetitive and jarring impact of the foot to the ground during running can damage red blood cells in the foot. This “footstrike hemolysis” only reduces trace amounts of iron in the body at a single event, but can add up over time.

So what can be done to increase iron levels and fend off that feeling of fatigue? Depending on the severity, medical professionals would recommend taking supplements and increasing the consumption of iron-rich foods. If you suspect an iron deficiency, please visit with your doctor. In the meantime, be proactive by boosting the amount of iron in your diet with these foods:

foods high in iron

  • Red meat (beef, pork, liver)
  • Egg yolks
  • Dark, leafy greens (spinach, collards, kale)
  • Dried fruit (prunes, raisins, apricots)
  • Iron-enriched cereals and grains (read the labels)
  • Mollusks (oysters, clams, scallops)
  • Fish (tuna, cod, sardine)
  • Turkey or chicken giblets
  • Beans, lentils, chick peas and soybeans
  • Artichokes

Tips:

Combine with vitamin C. Iron absorption is increased when paired with foods loaded in vitamin C. Toss papaya, bell peppers, strawberries, broccoli, oranges, kiwi, pineapple and even cauliflower into your iron-rich recipes; they are all very high in vitamin C.

Pair with protein. Protein helps release the iron contained in beans, so serve them with beef, chicken, tofu, or fish (for example, beef chili with kidney beans).

Cook in cast iron! Research has shown that the iron content of food prepared in cast-iron was 2 to 12 times higher than foods cooked in other types of pots.  Acidic, high-moisture foods (like spaghetti sauce) have the highest levels of desirable leached iron.

Keep iron and calcium apart: As much as possible, try to eat iron rich foods at a different time than calcium rich foods — calcium can inhibit the absorption. So, for example, don’t eat a steak and wash it down with a glass of milk. If you take supplements, do the calcium in the morning and the iron at night, or vice versa. Thank you to Runnng Hutch at Matters of Course for reminding me of this tip.

Iron-Rich Recipe Ideas:

Crock Pot Sugar Snap & Orange Beef

Orange Sugar Snap Pea Beef – You’ll never tire (literally) of this beef slow-cooker dinner thanks to the spicy citrus sauce and orange slices.

Blue Cheese artichoke spinach eggs

Artichoke Spinach & Blue Cheese Baked Eggs – Artichoke, spinach and egg yolks makes this breakfast the best!

jennifer fisher - thefitfork.com - farmers market beef veggie salad

Farmer’s Market Beef & Brown Rice Salad – High-iron beef unlocks even more iron in chickpeas, plus vitamin C veggies – it’s a three-way winner!

Simply green smoothie

Simple Green Smoothie – The spinach and hemp seed smoothie will kick up iron consumption for vegans and vegetarians.

What is your favorite iron-rich food? Have you ever been diagnosed as anemic?

 

Protein for Performance & Living Well | Baja Beef Avocado Bowls

boots on the farm

Taking a tour of the organic farm at Travaasa Resort.

I know a thing or two about how lean protein plays an important role in a healthy lifestyle. I blog about it here all the time and I even take my show on the road every now and then to demonstrate how to make the most awesomely delicious and healthy recipes using lean proteins.  But, last week I spent a couple days with the Texas Beef Council (TBC) learning even more about lean protein and how it can be optimally incorporated into a diet that supports the active regimen of an athlete. Fittingly, the event was called Living Well and took place at the gorgeous Travaasa Experiential Resort near Lake Travis (in Austin) and at TBC headquarters not far away.

hen house

Farm fresh eggs for my high-protein breakfast.

We toured the resorts organic farm where they grow much of the fruits, vegetables, herbs and eggs used in the restaurant – there are even chickens laying eggs that end up on your breakfast plate!

chickens eating

We were treated to a delicious farm-to-fork style dinner complete with wine pairings specifically chosen and described by a sommelier.  While the wine was lost on me (not a huge fan), the delicious food made a memorable impression and showed just how creative one can be cooking with lean beef and fresh, seasonal produce.  Here is a small sampling of our meal which included Beef Carpaccio with Roasted Oyster Mushrooms, Beef Short Rib Zucchini “Cannelloni” filled with Butternut Squash, Goat Cheese and Charred Tomato Sauce, Grilled Marinated Vegetables and Seasonal Salad. Oh, and Chocolate Chipotle Cake with Berries for dessert.

Shredded beef wrapped in zucchini

Beef Short Rib Zucchini “Cannelloni” stuffed with goat cheese and butternut squash.

Here are the important take-away points about protein and nutrition I want to share with you:

Caloric Cost of Plant Protein: The caloric cost of plant protein is very high compared to lean beef. For example, a 3 oz. serving of lean beef has about 150 calories and 25 grams of protein. By comparison, I’d have to eat 540 calories of peanut butter (while I LOVE it) or 382 calories of black beans to total 25 grams protein.  It’s not that you shouldn’t have plant proteins in your diet (variety is the spice of life, right?!), it’s often much more effective to eat a more nutrient-dense serving of lean meat.

Protein Satisfies Hunger & Prevents Snacking:  Higher protein meals, especially at breakfast, increase satiety (the feeling of fullness) that can keep you from snacking on unhealthy fatty and sugar foods later in the day. I can seriously vouch for this.

Behold the Protein Threshold: The “protein threshold,” meaning how much protein it takes to feel satisfied is approximately 30 grams per meal regardless of your body size. This means that a larger or more active person would need more eating occasions to meet their protein needs. However, don’t try to eat all your protein in one sitting, it won’t be effectively used — I space mine out into about four to five 25 – 30 gram “experiences.”

When to Eat Meat (or other Proteins): The timing of protein intake should start at breakfast and continue at a fairly steady state throughout the day. The average person only gets 10 grams of protein at breakfast, 17 grams at lunch and then overdoses with 65 grams in the evening.  These meals should be more like 25 – 30 grams each with protein snacks in between for larger people or athletes with muscle recovery needs. Of course, most of us know that after an intense workout, a protein to carb snack with the ratio 1:3 should be consumed within a 30 minute window for optimal muscle recovery.

Yoga + Extra Protein for Healthy Aging: A research study conducted by one of the presenters showed that muscle mass may be improved and maintained during the aging process with the combination of yoga and increased protein intake!  This researcher recommended the habitual consumption of protein in an amount approximately twice the RDA (so aim for 1.6 grams per kilo) and routine yoga practice.

yoga class

Sunrise yoga at Travaasa Resort.

Finally, we also had a wonderful culinary demonstration focusing on the taste of umami and flavors to pair with beef to maximize the umami-ness! After that, we broke off into groups to do a “Chopped” style cooking competition where we were allowed an assigned cut of lean beef (ours was ground beef) along with four other ingredients from the pantry/fridge and unlimited spices and seasonings. Whoot, I love to cook with lean beef!  So, guess which team won? Bam, that’s right, mine – winner, winner, beef dinner!  Even with the most pedestrian cut of beef, ground beef, we created a vibrant and healthy recipe worthy of your healthy dinner plate. I’ve replicated the recipe to the best of my memory below:

beef and vegetable stuffed avocados

Baja Beef Avocado Bowls Recipe

  •  1 lb 93% or leaner ground beef
  • 1 15-ounce can black beans, rinsed
  • 1 tablespoon olive oil
  • 1 large red bell pepper, diced
  • 12 ounces frozen (or preferably fresh) corn
  • 2 tablespoons steak seasoning of choice
  • 2 large avocados
  • Salt
  • Sriracha sauce
  1. In large skillet, over medium-high, brown ground beef into crumbles (temperature should reach 160 F degrees) and season with 1 tablespoon of steak seasoning. Drain off any excess fat. Transfer to large mixing bowl; set aside.
  2. Add oil to same skillet (unwashed) and add frozen corn, red peppers and remaining steak seasoning. Sauté over medium-high to high until vegetables are beginning to “roast” and blacken slightly on the outside, approximately 10 -15 minutes.
  3. Add ½ of sautéed vegetables to bowl with ground beef; stir to combine. Reserve remaining vegetables
  4. Cut avocados in half lengthwise and remove seed. Using spoon, remove some of the flesh to create a bowl with the remaining flesh and exterior skin. In small bowl, smash together removed avocado flesh with salt to create guacamole; set aside.
  5. To plate, mound ¼ of reserved vegetable mixture (without meat) onto center of plate. Top with avocado bowl. Fill avocado bowl with beef and veggie mixture, top with a dollop of guacamole and red bell pepper garnish. Drizzle with Sriracha, if desired. Repeat for remaining three avocado bowls.

Serves 4.

Eat More Fruits & Veggies | Confetti Lettuce Wraps #Recipe

It’s the most wonderful time of the year. Hum along now. There’s fresh produce for shopping with vine-ripe goodness a popping, to nourish my family held dear. Yes, it’s the hap- happiest season of all, with foods so darn delicious and purposefully nutritious, for friends come over to call.  Okay, while I might not be a songwriter at heart, I certainly am a natural-born lover of warm weather and the wonderful bounty of byproducts the spring season brings – namely an abundance of fruits and vegetable, beautiful flowers and the invitation of mild mile upon mile on the running trails.

running through flowers

Today I’m so happy to share a trail running tempo run I created for CorePower.com (and awesome, high-protein recovery shake I frequently drink) and a rainbow-inspired dinner idea for Confetti Veggie, Fruit & Bean Lettuce Wraps – perfect for a  #MeatlessMonday!

Now, onto the food! I love this healthy recipe because it uses more fruits and vegetables that can be counted on two hands. Gobble up a few of these lettuce wraps for lunch or dinner and you’ll be well on your way (if not exceeding) daily consumption goals for fruits and vegetables. Did you know, according to the Center for Disease Control, only a third of American adults report eating two servings a fruit a day and less than 27 percent consumed three or more servings of veggies, the minimum recommended daily amount (RDA)?  Notice how I bolded the word minimum? That’s because the RDA sets forth only the lowest level of nutrients needed for the average, already healthy person to keep from becoming malnourished. The minimum.

fresh fruits and vegetables
Much more than the MINIMUM in this healthy salad recipe!

I truly believe we should all be eating more fruits and vegetables, as opposed to the minimum. I wrote a post for Living Litehouse about how, as Americans, we are blessed to live in a country with easy access to high-quality, fresh foods that are reasonably affordable in the scheme of things. If you don’t agree, put your Starbuck’s latte or iPhone down and think about it for a minute — I’m taking a soapbox stance here.

vintage fruit and vegetable poster
Fill half your plate with fruits and vegetables!

I recently gave an affordable healthy cooking demonstration in a 300+ packed auditorium in the lower-income part of town. The participants were friendly, engaged and open to learning my healthy cooking tips. Many approached me afterward talking about the woes of chronic health conditions (created by being overweight). I got home and, at first, thought it unusual that I had about 250+ more “direct” referrals in my Google Analytics for the day – that is, until I realized that as I was on the stage, all these low-income people were hitting my blog from their smart phones.  This argument that eating healthfully is too expensive gets a reality check. Remember,  you don’t need to shop at Whole Foods (unless you have money to burn) to eat well. Put down the $6 fruit cup and buy a sale-priced 10-pound bulk bag of the grapefruit (or whatever) for half the price at the “regular” grocery store.

A recent Harvard study reports it only takes $1.50 per day to eat a “healthy” diet as opposed to the processed, packaged and convenience diet that has become a way of life for many – I’d even say it costs even less if you know how to shop sales. So, in the end – it’s a priority, do you want a data plan or to die? Okay, I know that’s a little extreme – but you know what I’m saying.

rainbow lettuce wraps

Confetti Veggie, Fruit & Bean Lettuce Wraps Recipe.

  • ½ cup seeded and diced cucumber
  • ½ cup grated carrots
  • ½ cup chopped red onion
  • ½ cup diced strawberries
  • ½ cup diced pineapple
  • ½ cup diced papaya
  • ½ cup diced mango
  • 1 15-oz. can black beans – drained and rinsed
  • 1 tbsp. chopped fresh cilantro
  • 2 tbsp. diced fresh Jalapeno
  • 2 tbsp. green onions, sliced
  • 2 head washed and dried baby romaine lettuce leaves
  • 2 oz. crumbled feta cheese
  • 1 oz. snow pea shoots
  • 4 oz. Litehouse Food’s Huckleberry Vinaigrette* (extra  for dipping)

*You can use any “sweet-ish” vinaigrette you prefer like a poppy seed, honey Dijon, balsamic, etc.  I just love the Huckleberry Vinaigrette by Litehouse Foods because it is so fresh and flavorful, not too sweet – and has actual whole huckleberries in the bottle!

  1.  In large bowl, toss together cucumber, carrots, red onion, strawberries, pineapple, papaya, mango, black beans, cilantro, jalapeno and green onions.
  2. Stir in Huckleberry Vinaigrette (or dressing of choice) and allow mixture to sit for five minutes so herbs rehydrate.
  3. Add a spoonful of fruit and vegetable mixture to the center of lettuce leaf. Repeat for remaining lettuce leaves and mixture.
  4. Sprinkle feta cheese on top of mixture and garnish with snow pea shoots.
  5. Serve with additional Huckleberry Vinaigrette for dipping
rainbow confetti salad

Also makes a great topping for fish, pork and poultry!

 

Cottage Cheese, Please! Lemon Chia Tea Cakes with Berries Recipe #GlutenFree

The following post is sponsored by Fitfluential LLC on behalf of Daisy Cottage Cheese.

Today, it’s cottage cheese, please! But, as I kid, I expressed my displeasure with this curd-style dairy product with the same gusto that was reserved for having blood drawn, getting grounded, having to babysit my brother instead of hang out with friends  — no, please, please, please don’t do this to me!  Crying, screaming, gnashing of teeth and so on. Boy, how times change! I barely wince at a needle prick, never get in trouble with my parents anymore and would welcome the opportunity to spend more time with my brother.  And . . . as you probably have guessed, I now love cottage cheese!

berries daisy cottage cheese container 700

When I headed down to the store to get my carton of Daisy Cottage Cheese, I noticed that the brand has rolled out new packaging – it’s so catchy with the white carton, blue lid and signature flower. It’s easy to figure out if you’re buying delicious full-fat Daisy (dark blue lid) or low-fat Daisy (light blue lid) — these little details matter, especially if I’m in a rush! But a great carton isn’t the only #DaisyDifference when it comes to stacking up this product against similar seeming cottage cheese brands on the shelves.  Daisy Cottage Cheese just plain uses better ingredients (and fewer) than the competition. Made from only four ingredients, this stuff is straightforward and simple – just the way it should be. I feel confident serving Daisy to my family knowing it isn’t gunked up with unnecessary additives, preservatives and thickeners.

Nutrition Label for Daisy Low-Fat 2% Cottage Cheese

Nutrition Label for Daisy Low-Fat 2% Cottage Cheese

What I’ve found as a mom and athlete is that cottage cheese is a great way to pack a wallop of protein into any meal of the day– even snacks and treats! Did you know that a ½ cup serving of 2% Daisy Cottage Cheese has just 90 calories and 14 grams of protein – getting me well on my way to achieving my daily protein requirement.  As a runner and fitness enthusiast who often works out two times a day, I require extra protein to help my body recover and rebuild muscle.  It’s so easy to add cottage cheese to a smoothie, a salad, or on top of a baked potato – I even blend up cottage cheese to transform it into a creamy sauce and silky, smooth baking ingredient.  Plus, since our family is on a budget, I really appreciate the value that cottage cheese offers as a protein source.

In honor of spring and all its fresh flavors, I whipped up this yummy batch of Lemon Chai Tea Cakes with Berries. It’s a healthy dessert that is balanced with protein – actually, I think it would also be great for breakfast!   As a bonus, this recipe is gluten-free and doesn’t have a lot of added sweetness – only a bit of honey and lemon curd. 

lemon cake cottage cheese

Lemon Chia Tea Cakes with Berries Recipe

  • 2 cups gluten-free oat flour
  • 2 teaspoons baking powder
  • 2 tablespoons chia seeds
  • 1/2 teaspoon salt
  • 1 ½ cup 2% Daisy Brand cottage cheese
  • ¼ cup fresh lemon juice
  • ¼ cup lemon curd
  • ¼ cup honey
  • 1 teaspoon vanilla
  • 2 large eggs
  • 2 tablespoons coconut oil, melted

Sauce and Garnish

  • ½ cup 2% Daisy Brand cottage cheese
  • ¼ cup lemon curd
  • Blackberries and raspberries
  1. In large bowl, mix together oat flour, baking powder, chia seeds and salt until combined.
  2. In blender, mix together cottage cheese, lemon juice, lemon curd, honey, vanilla, eggs and oil until smooth.
  3. Mix wet ingredients into dry ingredients, stirring until just combined but not over mixing.
  4. Spoon batter into 4 free-standing paper baking cups (4” diameter) or 8 standard size muffin tins.
  5. Bake for approximately 20 – 25 minutes, or until toothpick inserted into center pulls clean.
  6. While muffins are baking, make sauce by adding ½ cup cottage cheese and ¼ lemon curd in blender; blend until smooth.
  7. To serve, spoon sauce over cooled tea cakes and top with berries. Serves 4.

low fat daisy

 

 

 

 

 

 

Don’t Miss the Twitter Chat with Daisy Cottage Cheese

Find out how to “Power Your Way Through the Day” with cottage cheese, a versatile protein source for breakfast, lunch, dinner, snacks – as well as for workout fuel and recovery. I can’t wait to learn more about the benefits of cottage cheese from the experts and find out some of the Fitfluential community’s favorite recipes.

Twitter Chat:
Hosted by: FitFluential
Date: April 10, 2014
Theme: Power Your Way Through the Day
Time: 9:00 pm EST
#DaisyDifference

BEETMODE | Why Athletes Need Beets & Recipes

Updated: I recently came across Beet Powder and I love it! So much more economical than buying bottled juice and waaaaay less messy than trying to use the juicer at home. 

If you want to perform to your highest abilities in a sport, you have to train right and eat right. While your diet can’t replace putting in the miles, the weight-training, or the drills, it can help support your ability to achieve peak performance. In addition to many other nutrients, our bodies require ample lean protein to aid in muscle growth and recovery, proper hydration to replace fluids lost during exercise, and quality carbohydrates to give us some get-up-and-go. When it comes to carbohydrates, the best choices are unprocessed, complex carbohydrates like fruits, vegetables and whole grains.

beetsOne carb that has amazing health benefits is the beet. If you love this root vegetable, good for you! If you are not such a beet fan, there are easy ways to sneak some beet into your diet that you’ll hardly notice – see my recipes later in the post!   You can also drink beet juice;  Runner’s World explains the beet juice boost athletes can get in pretty good detail and can tell you how much and when to drink beet juice – basically about 500ml of beet juice a couple hours before a race. It’s the nitrates in the beet juice that do powerful stuff to your blood’s ability to transport oxygen; the more efficient you are at this, the better (in theory) you should perform.  Hmmm, can we call this “beet doping?”

Here are some other interesting facts from various research studies:

  • According to a 2010 study by researchers at the University of Exeter, drinking beet juice helped athletes achieve higher intensity exercise by allowing their muscles to perform the same work with less oxygen.
  • The International Journal of Sport, Nutrition and Exercise Metabolism, reported in the February 2012 issue, that highly-trained cyclists were able to shave more than 10 seconds off their 10-kilometer race times after drinking beet juice in a study.
  • A 2102 study reported in the Journal of Nutrition and Dietetics reported that whole beetroot consumption acutely improves running performance.

beet eliteAnother great way to go BeetMode” is by taking the BeetElite Neoshot – I picked up samples of this very interesting product at The Running Event back in December. What’s cool about BeetElite is that it is concentrated, so you don’t have to glug a lot of beet juice – even if you (ahem) like beet juice, you don’t want a sloshy stomach when the start gun goes off. This stuff actually tastes pretty good and each little serving has the nitrate power of 6 beets and delivers nitric oxide 3 times faster, according to the manufacturer Neogenis Sport.

Feel free to check all this out! But, in the meantime, here are some other pretty compelling facts on why you need to go “BeetMode!” – and don’t miss my recipes at the bottom of the post!

  • Beets can help your cardiovascular system. Research shows eating beets reduces the amount of homocysteine, a substance which can contribute to peripheral vascular disease, stroke and heart disease
  • Beets are a great source of natural complex carbohydrates, making them fabulous fuel for endurance athletes.
  • Beets are high in important minerals including sodium, magnesium, calcium, iron and phosperous. Athletes need plenty of these nutrients to replace those lost through sweat, muscle use and other byproducts of exercise.
  • Beets are full of fiber and rich in vitamins including vitamin A, vitamin C, and niacin!
  • Beets have been shown to guard against cancer thanks to the pigment molecule, Betacyanin, which give beets that signature red color.

beet berry smoothie

Sweet Beet Smoothie Recipe

  • 12 ounces almond milk*
  • 1 scoop vanilla protein powder*
  • 4 ounces beet juice blend
  • ½ cup frozen strawberries
  • ½ cup frozen cherries
  • 1 Tbs freeze-dried acai powder

Mix all ingredients in the blender until smooth; add ice, if needed, and blend for desired consistency.  *Instead of almond milk and protein powder, you can substitute a 11 – 12 ounce bottle of ready-to-drink protein shake, like Core Power.

Can’t Be Beet Salad — I made this recipe several years back for Taste of Home magazine. Drizzled with balsamic dressing, the roasted potatoes and roasted beets make a healthy side for athletes . . . and everyone!

can't be beet salad

 

 

 

 

 

 

 

Root Veggie Fries featuring Beets – A trio of root veggies, including beets, are sliced up, sprinkled with panko and herbs, and baked in the oven to crispy-on-the-outside, soft-on-the-inside perfection.

carrot beet parsnip fires