Pumping Iron

I’m at the point in my health regime that I’ve hit a plateau.  I’ve been told by all the work out gurus at my work that I need to start focusing on less cardio and more weights.  However recently when I would lift weights at the gym I would get a little light headed. It wouldn’t happen all the time, just when I would focus on more weights over cardio. I thought this was because I was not eating enough potassium in my diet.  I had read that low potassium can cause muscle weakness.  My Fitness Pal says I need 3500mg a day!  I say this is IMPOSSIBLE!!!  there is not enough food out there with high potassium and if I were to reach that target everything I ate would have to have high potassium levels.  So I did what I do best and ignored this and ate what I wanted.  Then I started reading about Iron. 

Apparently 80% of the world has an iron deficiency making it the #1 nutritional disorder in the world!  The recommended daily allowance for adults between the ages of 19-50 are:  8mg for men & 18mg for women (unless you are breastfeeding then only need 9mg which I find interesting, but if your pregnant you need 27mg) Without enough iron you will have low energy and immune system is compromised.  Also the more you exercise the more you are at risk of not getting enough Iron into your system.  Your body loses iron through sweat and exercises uses stored iron to get oxygen to your muscles. 

Now I need to figure out what foods I need to eat to increase my iron intake.  But there are foods that can reduce your bodies ability to absorb iron, such as tea, coffee, bran and dairy products.  After researching the top foods rich in iron, I soon realized I’m most likely part of that 80% because I rarely eat the food or want to eat the food on this list.  Also some of them are very high in calories.

1. Red Meat – HORRIBLE for a low calorie diet
2. Egg Yolks – the worst part of the egg
3. Dark Leafy Greens – I can do this I love spinach
4. Dried Fruit – usually high in sugar
5. Iron rich cereal/grains – once again got to watch the sugar and calories on cereal
6. Mollusks – I do love scallops and oysters
7. Turkey or chicken giblets – I don’t even want to know what a giblet is
8. Beans, lentils, chick peas, and soybeans – I’ve been wanting to incorporate more beans into my meal plan
9. Liver – NO WAY!
10. Artichokes – this is not very practical to eat on a daily basis

Also eating a lot of food with vitamin C will help your body absorb the iron in the foods you eat.  I’m going to put my focus on eating more beans such as chickpeas (hummus) and grains (flax bread).