Tag Archives: iron

Improving Blood Oxygen Levels to Optimize Energy, Performance and Recovery in 50+ Year-old Athlete

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This post is sponsored by Synthesit™ Oxygen Force 1000.

Today, I’m sharing with you my thoughts on and experiences with Synthesit™ Oxygen Force 1000, a dietary supplement that caught my attention as a safe, smart and simple way to improve my energy, performance, and recovery as Master’s level athlete and all-around active person over 50 years old.

Synthesit Oxygen Force 1000 iron supplement - Improving Blood Oxygen Levels to Optimize Energy, Performance and Recovery in 50+ Year-old Athlete
Save $10 code: JEN1000

What is Synthesit?

Synthesit™ Oxygen Force 1000 is a dietary supplement with the innovative bioactive mineral based on iron. It is intended to boost new blood stem cells production, restore circulation and increase blood oxygen level to as high as 100%. As a result, it gives you energy and strength to live life to the fullest. You can save $10 with code JEN1000

This particular dietary supplement stands apart from other common iron supplements. Synthesit is obtained using proprietary productions methods that result in superior absorption and increased red blood cells production.  It literally rejuvenates the body. 

Synthesit Oxygen Force 1000 iron supplement - Improving Blood Oxygen Levels to Optimize Energy, Performance and Recovery in 50+ Year-old Athlete
Synthesit™ Oxygen Force 1000 is helping me maintain my strength and energy.

Why do I need Synthesit™ Oxygen Force 1000 as an athlete?

In addition to Synthesit’s effects, like enhanced creation of blood cellular components, it also efficiently restores iron in the body and has no toxic effects. 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. Common ways athletes lose Iron is through sweat, GI-distress, even foot strike.

We need iron from food and supplements to be well absorbed. Absorption depends both on intestinal function and the quality of food. The better tissues and blood are supplied with oxygen, the better is intestinal function AND iron absorption. But, if your body doesn’t have enough iron, the blood oxygen level is also insufficient. Synthesit Oxygen Force helps to break this vicious cycle: “no iron — no oxygen, no oxygen — no iron.” 

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.

A diet lacking in iron-rich foods, deficient in vitamins that are “helpers” to iron, or certain drugs that leach or prevent absorption can also be an issue.  Plus, menstruation and pregnancy have an impact on iron stores for female athletes. I have a past blog post regarding iron and runners, check it out HERE.

What are the health-supporting benefits of Synthesit for older athletes?

Your body’s ability to incorporate iron into red blood cells becomes less effective as it ages and tissue respiration decreases (athlete or not) on top of all the other issues descripted in the last section (like sweat, diet, drugs, etc.).  Having lower iron levels is all linked to declines in muscle strength, energy levels, recovery, mental abilities, and other issues which all affect training and staying well. But iron that is not absorbed creates free radicals which we don’t want either for the reason of different age-related health concerns.  Too little iron is bad, too much is bad – what do you do?  That’s where Synthesit can help.

Its superior absorption and an ability to boost new blood stem cell production allows you to exercise as if you were decades younger.  Synthesit simply gives the body resources for that: better blood oxygenation, new blood cells and better viscosity.  This keeps your blood young, with healthy iron levels, which eventually can help heal all tissues and organs. As mentioned, Synthesit is produced via a proprietary method which makes it a game changer for older body or any body, to help you feel and perform your best.

Because the blood quality can contribute to age-related health issues, keeping your blood within optimal condition is worth a discussion with your health care provider to figure out what’s right for you.

By the way, Synthesit isn’t designed exclusively for athletes, actually it has broad-spectrum benefits for anyone looking to improve vitality, energy, stamina, and general well-being as they age. It can help stabilize blood pressure; improve the health of damaged organs, musculoskeletal and skin regeneration through improved microcirculation; and support improved cognition among a range of other benefits. 

Synthesit Oxygen Force 1000 iron supplement - Improving Blood Oxygen Levels to Optimize Energy, Performance and Recovery in 50+ Year-old Athlete
My husband is using Synthesit™ Oxygen Force 1000 too!

How do I take Synthesit and is it safe?

It’s easy to use Synthesit™ Oxygen Force 1000, simply add one capsule to your daily routine, ideally before breakfast. For best results, take at least 90 days and science shows that new blood stem cells take about 3 months to turn over. I was very happy to find that taking the supplement on an empty stomach did NOT make me feel queasy as most other iron supplements have in the past. One capsule is the recommended dose and it contains 1000mcg of the mineral based on iron (which equals 1mg).

According the National Institutes of Health (see Iron Fact Sheet), Men over 19 need 8mg a day, Women ages 19-50 need 18mg a day, Women 51 and older need 8mg a day, and Pregnant Women need 27 mg a day.

Taking a supplement is not meant to be a replacement for eating a balanced, healthy diet, but when dosed properly can help you fill in any gaps. Synthesit also helps you to absorb vitamins and minerals from your food.

Synthesit is safe to take “forever,” as an essential daily mineral for health. However, Synthesit is only indented for adults, and you should consult your doctor before use If you are pregnant, nursing, taking any medications or have any medical condition or suspected medical condition.

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What is my personal experience with Synthesit?

I have not yet taken the supplement for 90 days (it takes 3 months for the new blood stem cells to turn over), but am seeing some initial results that may be linked to using Synthesit.  I am sleeping better, feel more alert in my day-to-day tasks, and feeling a little more energetic in my training sessions – it’s all interrelated, I know! I talked to my healthcare provider and will keep taking this product 1x per day, along with eating a healthy, balanced diet, as I continue to keep up my demanding training schedule and also transition through menopause (not quite there yet). I did appreciate that I noticed absolutely no nausea upon taking the supplement, which has been a big issue of mine with other iron supplements or multi-vitamins containing iron.

Disclaimer: Synthesit is a dietary supplement made with imported ingredients in an FDA-approved facility in the USA. The health statements here and on their website have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information on this site is provided for informational purposes only. It is not meant to substitute for medical advice from your physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. Carefully read all product documentation. If you have or suspect that you have a medical problem, promptly contact your regular health care provider. For adult use only. Please keep away from children, accidental iron poisoning is a leading cause of death in children under age 6. If you are pregnant, nursing, taking any medications or have any medical condition, consult your doctor before use.

Supplement Strategy of Middle Age Female Endurance Athlete – Peek Inside my Medicine Cabinet

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Friends and acquaintances on social media frequently ask me what supplements I use to support my active lifestyle. Partly, I’ve never really answered the question because it feels like opening up my medicine cabinet and inviting strangers rifle through at their leisure. And, also partly because I don’t want anyone to use MY cocktail of supplements as a cookie cutter solution for their needs. That just won’t work, we are all unique people with different needs. Peek Inside My Medicine Cabinet

However, that being said, I think that many of my supplements, considered individually, could help another female athlete (and in some cases, men) optimize wellness and performance . . . and so, I share! But please consult a medical professional if you thing you want to try one or more of these. Read on to learn about my major challenges as an elite master’s athlete (running, obstacle course racing, and CrossFit) and the supplement solutions I use on both a daily and as-needed basis. Continue reading →

Jalapeno Feta Cornbread + Cast Iron Recipes

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Um, YES PLEASE! Give me that Jalapeno Feta Cornbread — and find out why I don’t mind having a second slice!Jalapeno Cheese Cornbread SkilletMy Jalapeno Feta Cornbread will be the star of your next meal and makes the perfect paring for my Best-Ever, Super-Secret Beef Chili.  Bake up a batch of this old-fashioned quick bread in a cast iron skillet for the crunchiest crust, a country-style presentation and a surprising health benefit – extra iron in your diet!

Easy Skillet Jalapeno Cornbread makes the perfect pairing with soups, stews, and salads. Also, did you know that cooking and baking in cast iron helps add additional iron to your diet? Another reason to make a batch for dinner tonight.,

You heard me right, cooking and baking in cast iron can fortify a recipe with iron transferred from the pan. Iron is an essential mineral that the body uses to deliver oxygen to the body via our red blood cell. On average 10 of American women are iron deficient with 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. Runners, cyclists, CrossFit athletes and other athletes typically need more iron in their diet than the average Joe because this essential mineral is lost via menstruation, pregnancy, sweat, GI distress, and even repetitive foot-strike (“footstrike hemolysis”). Also, some chronic medical conditions such as Crohn’s disease and Celiac disease can prevent the prober absorption of iron.

The more acidic a food (like tomato sauce), the more iron will be leached from the pan, but even baked goods like this cornbread can get an iron-boost from cast iron cookware. On average, one cup of cast-iron skillet food gains 6 to 8 milligrams of iron, helping you to meet daily allowance of this mineral (For women aged 19-50, the RDA is 18 milligrams per day).

However, don’t just count on cast-iron or iron supplements to get the optimal amount – getting iron from fresh foods is optimal. Beef, spinach, broccoli, beans, legumes, and dates are all high-iron choices, you can find out more on this earlier blog post I wrote about Anemia in Runners.

Here are some iron-rich recipes to serve up with this cornbread!

Molasses Steak Salad Dates Blue Cheese overheadSuper-Iron Boosting Molasses Steak, Spinach & Date Salad

Steak and Squash Harvest Stew comes together in the slow cooker for a hearty, healthy meal that is perfect for dinner on busy weeknights -- weekend meals too! Slow-Cooker Steak & Squash Harvest Stew

Best Ever Beef Chili

Best-Ever, Super-Secret Beef Chili.

Note, I originally developed this Jalapeno Feta Cornbread recipe for Litehouse Foods, using their deliciously tangy, creamy artisan feta cheese.

Truvia NectarAlso, let me just add — this cornbread is off the hook drizzled with honey — I like the new Truvia Nectar, a honey/stevia blend that has 50% fewer calories and carbs. Get a free sample! #sponsored #UseLikeHoney

 

 

How to Get More Iron in Diet – Make Skillet Jalapeno Cornbread! Just do it. #fitfluential

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What do you cook in cast iron? Cornbread fan? Do you make yours plain, or mix “extras” in? Please share in the comments – XOXO, Jennifer 

 

Jalapeno Cheese Cornbread Skillet
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Easy Skillet Jalapeno Cornbread
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
The crispy crust and homey presentation of this easy cornbread recipe is the perfect addition to your best chili, soup or stew recipe!
Course: bread, Side Dish
Cuisine: American, Southern, Southwestern
Servings: 8 servings
Ingredients
  • 1 1/4 cups yellow cornmeal
  • 1 1/4 cup all-purpose flour
  • 2 tablespoons sugar
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1 1/4 teaspoon salt
  • 1 large egg
  • 3/4 cup buttermilk (or scant 3/4 cup milk + 1 tsp vinegar)
  • 4 ounces crumbled feta cheese
  • 1 tablespoon chopped chives
  • 4 large jalapenos, seeded and halved lengthwise
  • 4 tablespoons unsalted butter
Instructions
  1. Preheat oven to 425 degrees. Add cornmeal, flour, sugar, baking powder, baking soda, and salt to large bowl and mix together.
  2. In separate medium bowl, whisk together egg and buttermilk; stir into flour mixture until just combined. Stir in 3 ounces of the feta cheese, reserve remainder.
  3. Place butter in a 10-inch cast-iron skillet or a 2-quart baking dish and set in oven for a couple minutes to melt. Remove skillet and swirl butter around to coat bottom. Pour remaining butter in batter and stir to combine.
  4. Top cornbread with sliced jalapenos, seed side up and sprinkle batter with chives and remaining feta. Bake cornbread in center rack until golden brown on top and toothpick pulls clean from center, approximately 20 to 25 minutes. Cut into wedges and serve warm. If not serving right away, turn from pan to cool on wire rack.

Molasses & Pepper Crusted Steaks + Iron-Boosting Salad

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Molasses Marinated Flat Iron Leftover steak from the grilling makes the BEST next day salad. Tossing a few extra steaks on the grill is my little secret to putting together a quick meal when life just starts getting too crazy to cook. Since we are now officially “Back to School,” my recipe for Molasses & Pepper Crusted Steak and the next-day “Super Iron Boosting” Steak Salad with Dates, Pistachios and Peppers will most likely be in my weekly lunch and dinner rotation until soup season hits (which is still months away in Texas).

pinners conference pic 1I’ll be showing these two recipes (along with a couple others) in my “Empowered Meal Prepping – Protein for Fitness” class line-up for the Pinner’s Conference in the Dallas area on Sept 9th.  Sign up for my class; I’ll also have beef swag and lots of tasty samples!  Use the discount code FITFORK at online registration to save 10% on the very reasonable cost that allows you access to 100+ classes on food, fitness, crafts, home décor and more! Or, if you just want General Admission to shop and see the sights (no classes), you can get a free pass ($7 at door) using FREESHOPPING. RESISTER HERE

So, let’s start with the steak . . . since you need steak leftovers to make the salad! The beef cut I’ve used is the very tender and quite economical Flat Iron steak, but Top Sirloin, Tenderloin or Strip steaks would all work equally well.   The natural sugars from the molasses in this recipe caramelize along with the pepper to make a deliciously crispy crust on the outside of a mouthwatering and juicy center.  I like to pair this steak with Maple Pecan Raisin Butternut Quinoa Molasses and Pepper-Crusted Grilled Steak is a quick dinner to grill up and the leftovers can be used in salads, tacos, breakfast hashes and more.

Make sure to save some steak so you can use the leftovers to make my “Super Iron Boosting” Steak Salad with Dates, Pistachios and Peppers.  Almost everything about this salad is iron-boosting from the red meat and molasses, to the dates, pistachios (highest iron nut), and spinach.  All of us, especially athletes, need iron, a mineral that helps red blood cells get oxygen to the muscles, thusly improving energy, athletic performance and mental functioning.

uper Iron Boosting Steak Spinach Salad with Dates, Pistachios and Peppers is a quick and easy meal-solution made with leftover beef. Nearly every ingredients is an abundant source of iron, making it perfect for athletes or those with anemia.

Molasses Steak Salad with Dates Blue Cheese toesThe salad isn’t a “recipe” per se, just pile fresh baby spinach on a plate and add 3 ounces of leftover steak cut in bite-sized pieces. Top that with other veggies you love, like yellow pepper strips, and a couple tablespoons each of sliced dates, blue cheese and pistachios. I’ve served with my favorite store-purchased Organic Balsamic Vinaigrette Dressing from Litehouse Foods.

How to Layer a Jar Salad

Above are some useful tips for prepping your salad in a jar, if taking to school or work.

Brazilian Beef and Plantain Breakfast BowlAnother recipe in my class, and so delicious with these steak leftovers is a Brazilian Beef & Plantain Breakfast Bowl (with Coconut and Honey).

 

 

 

 

 

Iron-Boosting Steak Salad w/ Dates and Pistachios #ProteinChallenge @PinnersConf @BeefLovingTexans

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What is your favorite cut of steak to grill? Do you like your salads savory, sweet or both? Do you go back and make recipes from pins you’ve saved? Please share in the comments below – XOXO, Jennifer 

Print
Molasses & Pepper Crusted Steak
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
 
Course: Main Dish, Salad
Cuisine: American
Servings: 4 servings
Ingredients
  • 1/2 cup backstrap molasses
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • 2 tablespoons coarsly ground black pepper
  • 2 tablespoons minced garlic
  • 2 teapsoons fres grated ginger
  • 2 teaspoons finely chopped fresh thyme
  • 2 teaspoons dried red pepper flakes
  • 1 1/2 lbs flat iron, top sirloin, tenderloin or strip steaks
Instructions
  1. Whisk together molasses, vinegar, oil, pepper, garlic, ginger, thyme, and red pepper flakes, and pour into plastic zip-top bag containing steaks. Seal tightly and flip a few times to evenly distribute marinade.
  2. Set in refrigerator to marinate for 30 minutes to 2 hours, flipping bag occasionally.
  3. Preheat gas or charcoal grill to 400 F degrees. Remove meat and discard marinade. Season with salt and more pepper to taste.
  4. Place steaks on oiled grates and grill for approximately 7 to 9 minutes on one side, or until moisture starts to pool on the top and beef releases easily from grates with tongs. Flip once, grilling on the other side for 6 to 8 minutes or until internal temperature reaches 135 F degrees with instant-read meat thermometer inserted into the thickest part of steak
  5. Transfer plates to platter and let rest for 5 to 10 minutes before slicing against the grain.
  6. *Double recipe if you’d like to have leftovers to make steak salad and beef breakfast bowl.

10 Reasons to Give Thanks for Sweet Potatoes and 9 Recipes

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10 Reasons to be Thankful for Sweet PotatoesPerhaps the official vegetable of the holiday season, sweet potatoes are a delicious addition to a healthy diet any day of the year.   It’s easy to eat well with sweet potatoes — they are packed with essential vitamins, minerals and other important nutrients that are naturally designed to help your body attain peak performance.  If you don’t like sweet potatoes, keep an open mind (and mouth) and look beyond your grandmother’s icky-sticky, marshmallow sweet potato casserole — there are so many delicious ways to enhance the taste of this sweet, mildly earthy tuber. In a list I originally compiled for Core Power, here are my top 10 reasons to be thankful for the humble sweet potato — my favorite reason may be #5 – a healthy source of complex carbohydrates. Unless logistically impossible, I always include sweet potato with my night-before-a-big-race meal. Also, don’t forget to read down to discover my collection of Family Favorite Sweet Potato Recipes:

  1. Inexpensive Eats: The cheap price tag on sweet potatoes (less than $1/lb.) chops the “it costs too much to eat healthy” argument to the core.
  2. Year-Round Availability: While peak season for sweet potatoes is in the fall, this produce department staple is easy to load-up on year round thanks to a long shelf life and global economy.
  3. Stockpile Friendly: Don’t rush out and buy a lifetime supply, but do fill your cart when you see a sale — sweet potatoes stay good in the pantry for a season or two. Freshness can be maintained for up to six months when stored in a pantry, cabinet, unheated garage or other dark, cool space ideally in the 50 F degree range.
  4. Versatile Veggie: Sweet potatoes are awesome baked and eaten plain or can be cooked with much for creativity. Try them mashed, grilled in planks, oven-roasted in wedges, or add chunks to salads, stews and sandwich wraps. Sweet potato puree also adds lots of interest to smoothies, soups and baked goods. See my round-up of personal sweet potato recipes below!
  5. Healthy Complex Carbohydrates: Natural sugars in sweet potatoes are the “good” kind of carbs that are slowly released into the blood stream, providing sustained and balanced energy to fuel your body and brain. No blood sugar spikes and subsequent sugar crashes with this tasty tuber!
  6. Amazing Antioxidants: Orange-fleshed sweet potatoes are a super source of beta-carotene (from vitamin A) that can help protect eyes and damage from the sun, among other things. Purple-fleshed sweet potatoes feature powerful anthocyanins which have important antioxidant anti-inflammatory properties.
  7. Vitamin Rich: Sweet potatoes are packed with vitamins, high in vitamin A, vitamin B5, B6, thiamin, niacin and riboflavin. In fact, this veggie offers 100 percent of the daily value for Vitamin A, a powerhouse shown to be beneficial for anti-aging, eyesight and cancer prevention.
  8. Quercetin Factor: Quercetin, a dietary flavonoid, is abundant in sweet potatoes. Studies have shown that quercetin can help lower LDL cholesterol, reduce inflammation and serves as a natural antihistamine to fight seasonal allergies. Additionally, studies on athletes have shown that this phytochemical bolsters health during the 3 to 72 hour window of impaired immunity following heavy training and also may help increase endurance.
  9. Potassium: Potassium is a mineral that helps your body balance fluids and minerals, maintain a health blood pressure, and keep your neuro-muscular system function normally. A medium, baked sweet potato offers about 450 mg of potassium (about12 percent of your daily value) — even more than the famous banana!
  10. Iron: Grown under the soil, sweet potatoes are a great source for iron, a mineral needed for oxygen delivery throughout the blood system. A surprising number of athletes are low in this important mineral (foot strike can actually be a contributor to deficiency) and an iron boost can help restore energy, resistance to stress and optimal immune functioning.

Family Favorite Sweet Potato Recipes for Thanksgiving, Holidays and everyday weeknight dinners.

Cinnamon Chicken Cashew Sweet PotatoI also love this no-recipe “recipe” from the CookingLight.com blog, Simmer & Boil — Cinnamon Chicken and Cashews on Baked Sweet Potato. Just toss a half-teaspoon or of ground cinnamon with warmed shredded chicken, pile on top of a baked and fluffed sweet potato, sprinkle with cashews and dig in!  What an quick and easy solution for busy weeknight dinners during the holiday season!

 

10 Reasons to Give Thanks for Sweet Potatoes + 9 Recipes #CLbogger @Cooking_light

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What is the one Thanksgiving dish you can’t live without? Do you have any big plans for the holiday?  Please share in the comments below – XOXO, Jennifer