After the popularity of last year’s Sweet Potato Cycling Fuel options, I thought it was high-time to share my newest, favorite way to eat them.  Sweet Potato Chips.

These are a delicious, savory option during long rides/climbs/runs, or as a snack around the house.  No matter how you eat them, they are a nutrient powerhouse.  And, believe it or not, they can be made in less than 10 minutes.

Recipe of the Week: Savory Sweet Potato Chips

Ingredients:

• 2 large sweet potatoes, sliced as thin and uniformly as possible (if you have a mandolin, it works best)
• 1 teaspoons chili powder
• 1/4 teaspoon garlic salt
• 1/8 teaspoon smoked paprika
• 1/8 teaspoon cumin powder
• 1/8 teaspoon kosher salt
• 1/8 teaspoon cracked black pepper
• 2 Tbsp melted organic coconut oil, high oleic sunflower/safflower oil, or extra virgin olive oil

Instructions:

Conventional:  Preheat oven to 400°F. Combine seasonings and oil in a large bowl.  Add sweet potato slices and toss to coat.  Place slices on sprayed cookie sheet in a single layer.  They can be touching but not overlapping.  Bake only one sheet at a time, flipping the sweet potatoes half-way through, until centers are soft and edges are crisp, usually a total time of 22-24 minutes.  Watch baking times carefully, especially the last few minutes to avoid burning (times will vary oven to oven).

Super Quick:  Follow conventional instructions, except, don’t heat oven.  Cover microwave plate with parchment paper.  Place slices in a single layer in microwave and cook on Power Level 9 for 3 ½ to 5 1/2 minutes, until crispy but not burnt.  I started with 3 1/2 minutes, and then cooked for 30 seconds at a time until crispy (they will get crispy once they curl up a bit).  It may take a little trial and error to sort out the time.  The thinner the slices, the quicker they’ll cook and crispier they will be.  Repeat until all are cooked.  Allow cooked slices to set for 5 minutes.

Even Faster:  Don’t feel like slicing and cooking?  You can find good quality ones at most stores.  Try a minimal-ingredient option such as “Food Should Taste Good” sweet potato chips.

Comments:

If you’ve missed the reasons why Sweet Potatoes are good training fuel and a healthy food option, here are a few.  Sweet potatoes provide:

• A vast array of antioxidants including very high levels of Vitamin A and beta-carotene that fight free radicals and promote reduced oxidative stress.
• Anti-inflammatory nutrients including glycoproteins that promote cellular health
• Carbohydrates that promote steady blood sugars and even-keeled energy

And, when do I recommend real food options during training?

For the casual athlete, you can use these any time you’d like in place of “sports food” gels and bars.  They provide long-lasting carbs and are worth carrying if cycling for 2 hours or more.

For the serious athlete, I recommend meeting fluid, carbohydrate, and sodium goals every hour.  For more information on these hourly goal specifics, see this short Cycling Video Tip.  Then, for longer training, I recommend a savory, real-food option every 3 hours or so.  If not too big a portion (think ½ a sandwich or less), not a hard-to-digest food (no pizza or steak), and one that offers nutrients your body can use (long-lasting carbs), it usually improves digestion, satisfaction, and sodium intake while riding.

But, the microwave? Doesn’t the microwave kill nutrients, plants, and cells? I know there may be readers who have sworn off microwaves.  Of course, this is fine and they’ll want to use the convention method for these chips.  Others would never think of such a thing.  And many, wonder how microwave affect the safety and nutrients in our foods.

From what I can find in research (I’m certainly not a microwave physicist), the results are somewhat mixed.  The safety issue doesn’t seem to be too much of an issue with typical use (so don’t smash your face up to the glass and monitor microwave cooking for hours every day).  Although most nutrients are decreased at least slightly with any cooking method, many retain the same levels as with conventional cooking.  Some are decreased more.  And, others show higher retention likely due to less cooking time.  As for the recent plant-dying-after-being-fed-microwaved-water-experiment circulating around the web, I think it’s been debunked with other plant studies more than once.  This is not to say everyone should microwave food or I think it’s the best method all the time.  I’m a self-described endurance athlete hippie.  I make my own yogurt every 3 days.  Then I add chia seeds.  And still, in a pinch I’m willing to use my microwave.  Even for sweet potato chips.

Which reminds me.  It’s about time to get out on my bike, or skis, rather, and eat some!

Give your body what it needs everyday with the right Foods and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure.  Nourish Your Body.

*When I say 18-24 oz. water (instead of fluid) in this video, it’s a mistake.  it should usually be a sports drink w/ carbs and electrolytes, not water.

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!

Fuel Your Adventure. Nourish Your Body.

Some times you’ve just gotta go old school.  Remember Strawberry Milk?  I do, because I just had some after skiing.  Just like Chocolate Milk, Real Strawberry Milk (made from strawberries and organic honey, no red dye needed) can be a perfect recovery.

This week, we’ll quickly whip up some Strawberry Syrup.  And, just in cause you don’t do dairy, I’ve got suggestion on alternatives that include adequate protein (hint: most rice, almond, and coconut milks have very little protein).  Here it is!

Recipe of the week: Real-Food Strawberry Milk

Ingredients:

• 2 cups chopped strawberries (organic, if possible – fresh or frozen)
• 1 cups water
• 1 cup organic raw honey
• 12 oz. organic milk, dairy or non-dairy
• 4-5 grams l-glutamine (optional, great after hard workout)

Instructions:

1. Heat water and strawberries in saucepan to a boil.
2. Reduce heat and simmer for 10 minutes.
3. Place in blender and process until smooth.
4. Strain through metal mesh into bowl if you’d like to remove any small seed bits (optional).
5. Add organic honey.
6. Add 2-3 Tbsp strawberry syrup to 12 oz. milk.  If non-dairy, choose from those recommended below.
7. For added recovery and reduced soreness, add 4-5 grams of l-glutamine from a powder supplement.  For more information, click here to view my short video on l-glutamine.

Comments:

This recipe was actually inspired by my husband.  Although he’s not dairy-free, he’s all about strawberry milk rather than chocolate.  He’d choose it every time.  So, while I’d been loving my real-food chocolate milk recovery, I’d begun to feel guilty that I hadn’t perfected a non-junk-chemical-ingredient strawberry syrup.  It was time for real-food version. And, the results may just make me a convert.

While this syrup works well with organic dairy milk, I work with many clients who do not consume dairy.  They still need the convenience of an easy recovery option with protein, whole-food carbs, and antioxidants.   Unfortunately, there haven’t always been a lot of high protein milk substitutes available.  If you’re not already aware, it’s very important to realize that rice, almond, coconut, and many other non-dairy “milks” only have 0-1 grams of protein per serving (compared to approximately 8 grams in soy or dairy milk).  It’s easy to assume they are high in protein, as they are called “milk.” They do have some great nutrient qualities, but protein’s simply not one of them.  As long as you’re getting protein elsewhere, they can be a great choice.

But, if you want protein in your non-dairy milk, here are my favorite options:

1)     Hempmilk: This one is newer to most markets, and is a great choice.  It naturally contains 4 grams of protein per 8 oz, plus plant-based omega-3s, vitamins, and minerals.

2)     So Delicious Almond with Added Protein: While not naturally occurring in the almond milk, this particular item has added pea protein for 5 grams protein per 8 oz.

3)     Non-dairy Protein Powders:  Nutritionally, and especially for recovery, my favorite non-dairy protein powder on the market is Performance Protein from Vegasports.  It’s packed with l-glutamine (5 grams), BCAAs (5 gm) and 26 grams of total protein per scoop from pea, hemp, and rice proteins.  Additionally, there’s Garden of Life Raw Protein, with 17 grams of plant-based raw sprouted proteins per scoop.  These are great additions that allow you to get up to 15-20 grams of protein within your recovery, with just half a scoop added to Hempmilk or So Delicious with added protein.

4)     Non-GMO organic soy milk is an option for some in limited quanities.  Indeed, it is high in protein at 8-10 grams per 8 oz.  And, while I’m not a fan of over-consuming soy proteins, especially conventionally grown with GMOs, small amounts  non-GMO organic soy proteins from traditional foods can be a healthy part of your diet.  However, at least half of those allergic to dairy are likely allergic to soy.  And, I am concerned about hormone disturbances with high intake of soy.

For recovery, I recommend aiming for at least 15-20 grams protein immediately after a hard workout, in addition to carbs, fluids, and electrolytes.  If drinking dairy milk, you’ll get 12 grams in 12 oz., plus 4-5 grams in the l-glutamine.  For non-dairy drinkers, you can get 6-8 grams in 12 oz. of either non-dairy milk listed above, and then more with an added protein powder and l-glutamine.  All in all, there are many choices for recovery.  Just be sure to make it a habit, and you’ll be able to get up and ride hard again tomorrow.

Give your body what it needs everyday with the right Foods and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure.  Nourish Your Body.

I’m often asked about Nutella.  For Daily Nutrition, and for Training Nutrition.  Does it have a place?

Kelli’s Answer:

For TRAINING NUTRITION, it can have a place. As a high-carb, high-sugar food with some proetein/fat, mainly natural ingredients, you can use it with pre-training nutrition, during-training nutrition (during long training sessions), or within a post-training recovery snack. In a pinch, I’ve used it on a 1/2 bagel before  a long ride, and I definitely have more than one client who loves it on the trail.  This is fine – again, it’s efficient, tasty fuel when you’re training.  For recovery, it can be your carb source as long as you pair it with a source of protein.  One goal in eating carbs is to replenish glycogen stores, and another is to give your energy-burning body a fuel source that’s not muscle. Recovery can be a good opportunity to eat a small portion of high-sugar foods that you don’t normally eat, but love.

For DAILY NUTRITION, not so much.  And, I really hate to do it as it happens to be something that tastes good and many people LOVE. Anyone who’s ever tried Nutella can tell-ya that it’s super yummy.

The problem?

Really, it’s not so much a hazelnut spread as a sugar spread. In fact, sugar is it’s #1 ingredient. Followed by palm oil. Then hazelnuts, cocoa, and skim milk (of course, it’s these ingredients that are advertised most on the packaging).

Protein? Just 3 grams (compared to 6-8 grams in peanut butter). Sugars? A whopping 21 grams (equivalent of more than 4 tsp table sugar per serving). What really gets me, is the recommedation on the label to eat it with a glass of skim milk, a glass of orange juice, and a slice of whole wheat bread for a balanced breakfast – since when is 80+ grams of carbs (mostly sugar) with 14 grams of protein balanced?

I will point out that it is free of hydrogenated oil and high fructose corn syrup – so, it could be worse. But instead, choose a natural nut butter, or even Peanut Butter & Company’s Dark Chocolate Dreams (12 grams carbs and 6 grams protein) for daily nutrition.

Take-home message:

When it comes to Nutella, use small portions of it as training fuel and you can keep it. But remember, it’s more like jelly than peanut butter.  Eat it by the spoonfuls for Daily Nutrition, and it’s a high-sugar, inflammatory, fat-storage-inducing, energy drag in my book.

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a

Fuel Your Adventure. Nourish Your Body.

Whether you realize it or not, you’re surrounded.  It’s in you, in your fridge, in your pantry, in your foods.  While small amounts are okay, large amounts are the enemy.  It’s the wrong kind of fat.  It promotes inflammation and blocks anti-inflammatory hormone production.  It’s chronic inflammation has negative effects on your health, your athletic performance, and your recovery. And, its sources may surprise you.

Recipe of the week: Wonderful Asian Ginger Dressing

Ingredients:

• 3 cloves garlic, minced
• 2 tablespoons minced fresh ginger root (remember, the skins comes off easily with the side of a spoon)
• 3/4 cup extra virgin olive oil
• 1/3 cup rice vinegar
• 1/2 cup low-sodium soy sauce or soy sauce mixed 1:1 with water
• 3 tablespoon organic honey

Instructions:

1. Mix all ingredients together.
2. Enjoy over a fresh salad, or as a seasoning oil for stir-fries.

Comments:

There’s a very good reason to be extra picky about your salad dressings and condiments.  I mean, looking-at-every- ingredients-list or making-your-own picky.  Quite simply, commercial condiments have the wrong kind of fat in them.  A cheap kind.  A kind that’s pro-inflammatory and hugely detrimental.  And, it’s in many, many of the condiments you likely use regularly.

As if fats are not confusing enough, I’m going to go ahead and throw a wrench into everything you think you know about them.  And this time, we’re talking about unsaturated fats.  Like saturated fats, some are more beneficial than others, and some are harmful to our health.  What makes it confusing is that omega-6 fats, which are necessary in our diets for health in small amounts become harmful to health in large amounts.  And worse, for years, it’s these very fats we’ve been told to consume.  Dang it.

Here’s the issue: Fats with the double bond at the 6th carbon, or omega-6 fats, compete with omega-3 fats to steer our bodies’ production of hormones toward more chronic inflammation and away from reduced chronic inflammation.  Omega-6s are primarily found in plant oils, especially grapeseed oil, sunflower oil, safflower oil, vegetable oil, corn oil, canola oil, and soybean oil.  They are also found in whole grains, whole grain products, and the meats of animals that are not grazed but fed grains.  These fats are widely used in the body and readily absorbed.  For the experts who have studied the effects of omega-6 to omega-3 ratio, over-consumptions of omega-6s increase the risk of many diseases including heart attacks, thrombotic stroke, arrhythmia, arthritis, diabetes, osteoporosis, inflammation, mood disorders, obesity, and cancer (especially breast and prostate cancer).

While small amounts of these fats are necessary, they are so abundant even naturally in foods, that you don’t need to go out of your way to get them.  In fact, while concentrating on getting as much omega-3s as possible, you’ll likely get plenty as these fats are often found in varying amounts in the same foods (so choose the ones that are high omega-3 and lower omega-6).   And, in fact, we should go out of our way to minimize them.  They should only make up a very limited portion of our diet.

At this point, I’m not going to recommend counting every milligram of omega 6s (I’ve seen recommendations as low as 6 grams per day, which is very tough to which to adhere).  Instead, I’m going to tell you the best three ways I know to easily reduce as many grams as you can without too much work.  Ideally, the whole diet should balance to a ratio of only 4:1 omega-6:omega-3 or less.  This is difficult to achieve with our modern processed diets.  And, unfortunately, simply loading up on huge amounts of supplemental omega-3s does not achieve the same results as minimizing omega-6s while getting adequate omega-3s through diet and supplement.  So, let’s get to reducing omega-6s.

The big 3: Minimize your intake of soybean oil, cottonseed, and other omega-6s oils in commercial condiments, stop cooking with the high-omega-6 oils listed above, and don’t use a omega supplement that includes omega-6s (such as omega-3/omega-6/omega-9).

Condiments:  Most all commercial salad dressings are primarily composed of soybean oil.  You’ll have to be picky, and spend a little more to find those made with olive oil (most Amy’s and Braggs, for example, are made without soybean oil).  Or, of course, you can make your own using a delicious recipe like the one above.

Cooking: There are really only a handful of oils I recommend for cooking.  These all have 2 grams of omega-6s fats or less per Tablespoon, and are (grams/Tbsp listed): organic coconut oil (0.4), avocado oil (1.8), high-oleic sunflower (0.5) or safflower oils (2.0) (these are specifically “bred” and grown to produce more omega-9s and less omega-6s – they will be labeled as high-oleic), and at lower temperature, extra virgin olive oil (1.3).  And the ones I don’t recommend for cooking in order from worst to less worse, with grams of omega-6 linoleic acids per one Tablespoon (15 gm): safflower oil (10.1 gm), grapeseed oil (9.5), vegetable (7.9), wheat germ (7.5), corn oil (7.3), walnut (7.3), cottonseed (7.0), soybean (7.0), and sunflower (5.4), canola oil (3.0).

Supplements:  Again, we don’t need to go looking for omega-6s which compete with omega-3s, so why there are supplements sold, by highly reputable companies, that combine the two I simply don’t know.  Supplement omega-3s, not omega-6s!

A word on whole food vs. isolated nutrients:  If you’ve heard or read my recommendations for including nuts and seeds like sunflower seeds in your die,t you ought to be plenty confused by now.  It’s important to remember that once we isolate and/or concentrate a nutrient from a whole food, it’s a whole new ballgame and we have to be very careful.  Walnut oil, in which the fat has been pressed from the whole food walnut, becomes a different food than the walnut, which also contains protein, fiber, and other nutrients.  When packaged as a whole food, the other nutrients affect the absorption and metabolism of individual nutrients, you get less each specific nutrient, and you don’t often get the same degree of effect of each individual nutrient.  Yes, some people go as far as restricting omega-6 whole foods such as nuts, but I think a better step is to simply minimize the isolated and concentrated omega-6 fats.

Omega-9 fats: And where do monounsaturated fats, omega-9s, fit into all of this?  These are neutral in the inflammation vs. anti-inflammatory system.  They are often combined with other fats, and are found in significant amounts in olive oil and olives, many nuts, avocados, and high oleic oils.

A LOT of info today, I know.  And, I’ll be honest, this went against most of what I learned back in school.  This is not on the Food Guide Pyramid nor on the American Heart Association’s website.  But, in my opinion, it should be.  This week, don’t get bogged down in too much nutrition information.  Instead, just hear the take-home message loud and clear: Keep your foods simple and real.   As much as possible, stick to whole, slow foods and make most of it at home.  The more convenient, the more commercial, the more fast-food, the more omega-6s and the more issues.  If you choose to buy your condiments, be picky and identify the fat used.  Fight chronic inflammation and give your body fuel that it can use to stay healthy.  These small everyday choices have a big impact, both on and off the bike, skis, road and trail.

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!

Fuel Your Adventure. Nourish Your Body.

I’ll admit, it’s taken me a few years to incorporate green tea into my everyday life.  I’ve long believed in the benefits of green tea, but just could not get over the inconvenience of brewing individual cups or the “grassy” taste.  Now, I keep an entire pitcher brewed and ready in the fridge and it serves as my main drink throughout the day.

Have you given it a try?  If so, let us know how you brew and enjoy it.  Here are some reasons we should all be enjoying green tea:

There are few drinks with as many studies to support its benefits.  And, while many results have been mixed or inconclusive, it’s very difficult to dispute green tea’s place in the diets of healthy populations who live in Eastern countries.  It is wonderfully nutritious and packed with special antioxidants, called catechins. Because of green tea’s minimal processing, as its leaves are withered and steamed, not fermented like black and oolong teas, its unique antioxidants are more concentrated. The main catechin, Epigallocatechin Gallate (EGCG), is responsible for most of the health benefits, and there are many…

1)      It has been shown in animal studies to reduce cholesterol plagues, free LDL cholesterol, and high blood pressure.  Athletes need strong hearts and unplugged arteries!

2)      In vitro (petri dish studies), green tea has inhibited the growth of cancer cells.  And, high consumption of the drink has been associated with a 90% reduced risk of breast cancer in women – let’s add a pink ribbon to green tea.

3)      Antioxidants repair and protect cells, and EGCG goes for the brain.  In fact, in mice induced with Alzeimher’s and Parkinson’s Disease, it helped to protect brain cells from dying, as well as ‘rescuing’ already damaged neurons in the brain, a phenomenon called neurorescue or neurorestoration.  Studies are now underway in China on human Parkinson’s Disease patients.

4)      EGCG has antibacterial properties that promote oral health in tea drinkers.

5)      The “eyes” have it, too.  EGCG is absorbed by cells in the eye, and provide protective effects for up to 20 hours after consumption.  This has led many experts to believe it may have a role in reducing diseases of the eye and glaucoma.

And the most recent buzz about going green?  Metabolism and fat loss.  Our friend, EGCG, helps our bodies oxidize and burn fat.  Multiple studies have shown an increase in metabolic rates, weight loss, decreased waistline and fat loss with consistent green tea ingestion.  Initially, it was attributed to the caffeine.  But recent studies have shown these effects in caffeinated and decaffeinated green tea (there’s actually little caffeine in green tea to begin with).  The studies have used both green tea “extract” as a concentrated form of antioxidants and regular, brewed green tea.  Let’s drink to that!

I’ll be the first to tell you that many, many factors go into overall health and fat loss.  But, you need hydration anyway – most athletes need 64-80 ounces per day + 20-32 ounces per hour training to stay out of a chronic dehydration mode.  Dehydration has a DIRECT effect on your performance, more than lack of electrolytes or lack of carbs.  If you workout and feel like you’re draggin’, look to your hydration status first.  Of course, water’s a great choice for daily hydration.  But, if you want a little more benefit per gulp, brew green tea leaves in your water.  And, don’t worry about the effect the 5-30 mg of caffeine per 8 ounces of green tea might have on your hydration status – studies have shown that caffeinated drinks hydrate us well.

Buying and Brewing Basics:

You can find decent green teas in both the loose and bagged form.  To start, try Soose Green Tea Leaves, Stash Darjeeling Organic Green Tea, or Celestial Seasonings Authentic Green Tea.   Then, make sure to brew it for no more than 3-5 minutes in warmish hot, but not boiling, water.  Add a secondary antioxidant source such as vitamin C from lemon juice to further protect the nutrients.  From there, let your imagination, creativity and kitchen skills take over.

You’re just a few minutes away from being a fit, brainy, cardiovascularly strong athlete with improved eye health and good oral hygiene.  Go Green!

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!

Fuel Your Adventure. Nourish Your Body.

During the last few years, I’ve spent a lot time gathering more information on my past successes with clients and iron supplementation, other experts’ opinions, and any further information to form a more aggressive and proactive Iron Supplementation Recommendation for my clients.

You see, I’ve seen a correlation with low iron store (serum ferritin) status and everything from impaired training performance, chronic colds and sicknesses (even mono), slow recovery, general fatigue, over-training and injury, and even changes in moods.

As more endurance athletes train intensely year-round, and don’t take a lot of time for recovery, it’s become more crucial.  And, as there is a direct link between healthy iron stores and athletic performance, it’s become a priority to me to make sure my athlete clients have all the information they need to make a decision regarding iron testing and supplementation.

Background information:

Iron is required by everyone, and is usually found in adequate amounts in the diets of sedentary people.  However, due to extra losses in sweat, red blood cell breakdown, and gastric irritation, the needs are higher in endurance athletes, and especially in runners.  Add to this menstruation in females (significant iron losses), and any less-than-optimal daily eating, and you have a recipe for low iron stores.

Overall, it’s estimated that 80% of all female athletes are iron deficient.  And, while they may not have “diagnosed anemia,” iron deficiency is indicated when serum ferritin levels are checked (this is seldom checked in a routine lab work-up or physical).  In my personal experience, virtually all female runners who are not supplementing iron beyond a multivitamin are deficient.  And, while “normal ranges” for serum ferritin may go as low as 10 ng/mL, there is usually a significant improvement in symptoms when this level is brought up to and above 30 ng/mL (optimal levels for athletes may be closer to 50 ng/mL, but this is seldom achieved during training).

For the males, it’s not quite as common to be deficient, but I certainly do still see it.  Male athletes that seldom eat red meat or are vegetarian are at high risk, much like all female athletes.

What’s more, there may be a link between “overuse” injuries and low serum ferritin, as these injuries are simply seen more often in athletes whose levels are low.

Symptoms of low iron status include fatigue, general weakness, a drop in performance, unusual pale skin, irritability, headache, dizziness, shortness of breath, and craving ice or non-food substances.  Of course, these symptoms are somewhat general and many of them can be the results of other deficiencies and dehydration.

All that said, here’s some general recommendations FOR ADULTS on iron supplementation.  Take it as basic information and consult your doctor about your iron needs.  Please also read my disclaimer at the end of this post.

During Training Season:

Females Athletes:

Avid runners, Ultra-distance athletes, avid pregnant athletes (meat eaters):

1) Supplement with 1 multivitamin per day that contains ~18-28 mg iron PLUS 50 mg elemental iron from ferrous sulfate per day (I recommend Slow-Fe, it contains ~50 mg iron per tablet in the form of ferrous sulfate – it’s over-the-counter and easy on the stomach).  Take your multivitamin and iron supplement at different times per day.

2) If you have reason to believe low ferritin has already become a problem, or if you’d just like to get it tested, ask for a serum ferritin test from your doctor.  If levels are below 30 ng/mL, supplement as indicated in #1 above.  If below 20 ng/mL, supplement with 2-3 tablets of 50 mg elemental iron each (100 mg total) + multivitamin per day.  If below 10 ng/mL, increase to 3-4 tablets or 50 mg elemental iron (150 mg total) per day.  Some athletes this low have seen faster increases with liquid iron supplement – talk to you doctor as most of them require a subscription.  Consult your doctor about your dosage and make sure to retest as described below.  See testing information and supplement recommendations below.

Avid runners, Ultra-distance athletes, avid pregnant athletes (vegetarians – iron from plant sources is not as well absorbed as meat sources):

1) Supplement with 1 multivitamin per day that contains ~18-28 mg iron PLUS 50-100 mg elemental iron from ferrous sulfate per day (I recommend Slow-Fe, it contains ~50 mg iron per tablet in the form of ferrous sulfate – it’s over-the-counter and easy on the stomach OR Nature’s Hemaplex – there’s more than one formulation of this supplement, so look at label for specifics).  Take your multivitamin and iron supplement at different times per day.

2)If you have reason to believe low ferritin has already become a problem, or if you’d just like to get it tested, ask for a serum ferritin test from your doctor.  If levels are below 30 ng/mL, supplement as indicated in #1 above.  If below 20 ng/mL, supplement with 2 tablets of 50 mg elemental iron each (100 mg total) + multivitamin per day.  If below 10 ng/mL, increase to 3 tablets or 50 mg elemental iron (150 mg total) per day.  Some athletes this low have seen faster increases with liquid iron supplement – talk to you doctor as most of them require a subscription.  Consult your doctor about your dosage and make sure to retest as described below.   See testing information and supplement recommendations below.

Male Athletes

Avid runners, Ultra-distance athletes (meat eaters):

1) Supplement with 1 multivitamin per day that contains ~18-28 mg iron per day.

2) If you have reason to believe low ferritin has already become a problem, or if you’d just like to get it tested, ask for a serum ferritin test from your doctor.  If levels are below 20 ng/mL, supplement with 2 tablets of 50 mg elemental iron each (100 mg total) + multivitamin per day.  If below 10 ng/mL, increase to 3-4 tablets of 50 mg elemental iron (150-200 mg total) per day.  Some athletes this low have seen faster increases with liquid iron supplement – talk to you doctor as most of them require a subscription. Consult your doctor about your dosage and make sure to retest as described below.  See testing information and supplement recommendations below.

Avid runners, Ultra-distance athletes (vegetarians – iron from plant sources is not as well absorbed as meat sources):

1) Supplement with 1 multivitamin per day that contains ~18-28 mg iron PLUS 50 mg elemental iron from ferrous sulfate per day (I recommend Slow-Fe, it contains ~50 mg iron per tablet in the form of ferrous sulfate – it’s over-the-counter and easy on the stomach OR Nature’s Hemaplex – there’s more than one formulation of this supplement, so look at label for specifics).  Take your multivitamin and iron supplement at different times per day.

2) If you have reason to believe low ferritin has already become a problem, or if you’d just like to get it tested, ask for a serum ferritin test from your doctor.  If levels are below 30 ng/mL, supplement as indicated in #1 above.  If below 20 ng/mL, supplement with 2 tablets of 50 mg elemental iron each (100 mg total) + multivitamin per day.  If below 10 ng/mL, increase to 3-4 tablets of 50 mg elemental iron (150-200 mg total) per day.  Some athletes this low have seen faster increases with liquid iron supplement – talk to you doctor as most of them require a subscription.  Consult your doctor about your dosage and make sure to retest as described below.   See testing information and supplement recommendations below.

Any athlete that suspects low-iron:

1) You can start by supplementing with 1 multivitamin per day that contains ~18-28 mg iron PLUS 50 mg elemental iron from ferrous sulfate per day (I recommend Slow-Fe, it contains ~50 mg iron per tablet in the form of ferrous sulfate – it’s over-the-counter and easy on the stomach OR Nature’s Hemaplex - there’s more than one formulation of this supplement, so look at label for specifics).  Take your multivitamin and iron supplement at different times per day.  Make an appointment with your doctor and get your serum ferritin tested.

Supplementation recommendations:

1) If low ferritin status is confirmed (below 30 ng/mL), take supplemental iron as indicated above.  Usually, for sedentary adult, therapeutic iron supplementation is ~50-60 mg elemental iron 2-3x/day (so 100-180 mg elemental per day). However, for an athlete, I recommend a slightly higher dose to cover daily needs + a therapeutic amount to get stores back to normal.  In this age group, runners need ~20 mg elemental iron more than sedentary counterparts – so approximately 120-200 mg elemental iron per day split into 2-4 doses/day. You can get iron through a prescription or over the counter. Over the counter, products that are “slow-release” like Slow-Fe work well.  Each tablet is ~50 mg elemental iron.  In addition to the recommended amount of tablets per day, continue to take your multivitamin.

2) Further Supplementation Tips:

• Take each supplement tablet at different times of day.  It’s fine to combine one with your multivitamin.
• Take with a small amount of juice, 1-2 oz. (100% vitamin C).
• Remember that many antacids can decrease iron absorption, as can soy protein, coffee, tea, eggs, whole-grain cereals and breads, and spinach. Iron absorption also can be reduced by high doses of calcium, zinc, manganese, magnesium or copper. When consuming one of these foods or high-dose mineral supplements, wait 1 to 2 hours to take your iron supplement.

Nutrition Tips:

1) Include 4-6 ounces of red meat in meals at least 2-3 times per week.  Add a vitamin C source to the meat after it’s cooked, such as spaghetti sauce or tomatoes, lime juice in Mexican foods, or lemon juice.

2) Use cast-iron cookware whenever possible to increase iron in foods.

3) Unfortuntaly, for athletes, I don’t count on vegetarian sources of iron to provide much help – the oxalates and fiber in these foods bind the iron in the gut, making it much more difficult to absorb.

Side Effects:

Typical side effects are gastrointestinal changes – usually constipation.  If you experience any constipation from iron, discontinue use and consult your doctor.

Testing Information:

In addition to, or in place of hemoglobin and hematocrit, ask for a serum ferritin test.  Normal ranges are:

Females: serum ferritin: 12-150 ng/mL; hematocrit: 36-46%

Males: serum ferritin: 12-300 ng/mL; hematocrit: 41-53%

Avid Athletes – Regardless of “normal levels” for all persons as listed above, serum ferritin should be 30 ng/mL or above.

Then, ask to get serum ferritin levels rechecked after 2 months of supplementation to make sure the dosage and plan is working to increase serum ferritin.  Adequate iron replacement has typically occurred when the serum ferritin level reaches 30-50 ng/mL for athletes.

Give your body what it needs everyday with the right Foods and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure.  Nourish Your Body.

DISCLAIMER: The techniques, ideas and suggestions in this document are not intended as a substitute for proper medical advice.  Always consult your physician or health care professional before starting any new eating program, supplement, food or drink – particularly if you are pregnant, breastfeeding, elderly, or if you have any chronic or recurring medical conditions.  Any application of the techniques, ideas, and suggestions in this document is at the reader’s sole discretion and risk.  The author makes no guarantees or warranties of any kind in regard to the content of this document including, but not limited to, any implied warranties of merchantability to any person or entity for any errors contained in this document or for any special, incidental, or consequential damage caused directly or indirectly by the information contained within.

Fuel Your Adventure. Nourish Your Body.

How would describe your breakfast?  Same ol’ same ol’? Or POWER-PACKED and ENERGIZING?  This week, we’ll keep it short and sweet, and look at 6, 5-minute or less Power Breakfasts.  No processed foods needed.  These are whole-food, high-nutrient, protein-and-fiber-packed meals.  You wouldn’t expect anything less, right?

Recipes of the Week:

5-Minute Power Breakfasts to Start Your Day:

Chia Microwave Eggs:

Place 2 eggs in microwave-safe bowl, and whip with them with a fork.  Add 1-2 Tbsp Chia Seeds, 1 tsp organic coconut oil and mix well.  Cover loosely with plate or other cover, but nothing that snaps completely shut. Cook on high for one minute, remove and stir with fork again.  If still liquidy, cook another 30 seconds, and repeat being careful to not overcook and dry out.   Season with salt, pepper, chili pepper, salsa, or my favorite, my Wonderful Chemical-Free Homemade Taco Seasoning Mix.  Pair with a peeled grapefruit or unpeeled apple.  Got time to kill?  Go ahead and prepare these bad boys on the stove top instead, if you’d like.

Greek Yogurt Parfait:

This is my breakfast of choice almost every day.  Place 3/4 cup plain Greek yogurt in a bowl.  Add ½ cup berries, 2 Tbsp nuts, and 1-2 Tbsp Chia seeds or ground flaxseeds.  Add a drizzle of organic honey, and optionally, a dash of vanilla and/or cinnamon.  Who doesn’t love a parfait?

Up-and-At-‘Em Smoothie:

Mix 1 cup strawberries, 1 Tablespoons almond butter (or 2 Tbsp almonds), ¾ cup plain organic Greek yogurt (4 scoops PB2 or 1 scoop protien powder), 1-2 Tablespoons Chia seeds or flaxseeds,  1 cup spinach, 1-2 tsp organic honey, and ice/water as needed. Process until smooth. Don’t like the mess in the morning?  Make it ahead of time and store single servings in the refrigerator for 1-3 days or in the freezer for up to 6 months (make sure to leave “headroom” in the container for freezing b/c the volume will expand).  Thaw overnight in the fridge.

Overnight Grab-n-Go Chia Oats:

The night beforehand, place 1/4 cup uncooked old fashioned rolled oats, 1/3 cup milk (any kind), 1/3-1/2 cup Greek yogurt, 1-2 Tbsp chia seeds, 2 teaspoons real maple syrup or organic honey, and ½ cup fresh berries or other chopped fruit in a bowl or glass.  Stir well, cover and place in refrigerator overnight. Serve cold or heat up on stove-top or microwave in the morning. In the morning, grab and go!

Chocolate Milk Shake & Roll:

Pour 12 ounces of dairy, or non-dairy, unsweetened milk in a glass (if using non-dairy, look for milk with at least 4 grams protein per serving, like hemp or a protein fortified milk).  Add 1-2 Tbsp organic honey or chocolate syrup, preferably my Homemade Honey Chocolate Syrup recipe mede ahead of time (keep this stuff around – it freezes well, too).  Add 1 scoop whey or other protein powder.  Shake and Roll.

Out of the Jar and On-the Fly:

With a large spoon, scoop 1 Tbsp organic coconut oil out of a jar.  Using another spoon, scoop out 2 Tbsp natural peanut butter (I love Peanut Butter and Company Dark Chocolate Dreams PB) and place on top of the coconut oil.  Add 1 Tbsp chia seeds (over a bowl) and a drizzle of organic honey.  Eat it (yes, off the spoon) and run.

Comments:

Not enough time?  No good ideas?  Not hungry for breakfast?  We all know what excuses are like (and it ain’t pretty).  I’m not going to tell you that your health and longevity absolutely depends on your eating breakfast.  But I will tell you this: you will meet your goals for energy, health, and weight, better, if you eat a breakfast low in sugar and refined carbs and high in protein and fiber.

You’ll find more energy for riding, running, swimming and climbing.  Less cravings for sweets.  Less snacking.  More fat burning.

And what’s more, if you follow my advice to keep your dinner “light” (just protein, healthy fats, and vegetables) and skip the sweets for dessert (my pre-sleep protein shake is a better idea), you’ll wake up looking forward to breakfast.

Each of these breakfast are about 300-400 calories, which is generally appropriate for most women.  Most men should add 25-50% to these amounts.  That’s all I’ve got this time.  Any one of these six ought to give you a kick from the get-go.  What’s your idea of an optimal 5-minute or less Power Breakfast?

Give your body what it needs everyday and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure.  Nourish Your Body