The first thing we do is hire a music company that specializes in creating, producing and editing our music of choice. We are proudly once again working with Myfitjam. The next step is deciding what kind of music we want to use for the DVD’s. This is always a hard decision to make because obviously everyone has different taste in music so it is important to try to provide variety as a result. For my eight new workouts I needed to have over 80 songs created.

After I have made my soundalike song selections, we then have the music company rewrite them from the ground up. They first rewrite a new instrumental background for the selected songs and then create entirely new lyrics for each of these songs. Great care is taken to make sure the songs are in some ways recognizable yet still be different enough to be legally acceptable. Keeping it legal is hugely important and something we don’t take lightly at all. I know some people wonder why we just don’t use original artist music but the licensing/royaly fees are outrageously expensive and something that even if it were possible to do would costs millions of dollars on a project this size. So with that being explained, our choices are to create upbeat energetic soundalike music from the ground up or use abundantly available stockpile music which in my opinion sounds sort of like canned elevator music. Easy choice there!

Next I compose my list of songs and send them to the music company. Along with this list I write specific directions on the speed of the music, the instruments I do and don’t like, certain sounds I find irritating and distracting etc. I work closely with an appointed music editor for many long and late hours. First draft is just the instrumental version of the modified song I select. If it meets my approval, the editor next works on creating new lyrics to match the modified song. A few days later the next draft comes in with the newly created lyrics. I give it a listen to be sure the lyrics satisfy me. If I need to make changes, I point out the specific time code where I want the change(s) and send it back. I also will send it back if I don’t feel the vocalists voice is the right fit for the song. Then I get a second revision and that one usually always passes. Many times it’s a hit on the first try though which really helps to speed things up.

Once all the songs are approved they go into production and get mixed in the order I select. I’m usually always 100% satisfied at this point but if there is something that still doesn’t seem right to me in the final burned disc, it goes back to production to get fixed and sent to me again. And that’s how it works.  This process goes on for every single DVD soundtrack we make. It is a long process that takes three to four months to complete, but one that is well worth it.

So let me share some of the music I chose for our upcoming DVD’s. It’s a combination of current top 40 radio hits, some classic rock hits from the 70’s and some dance music from the 80’s. You’ll hear soundalike remakes based on Michael Jackson, Lady Gaga, Madonna, Rhianna, Pink, Doobie Brothers, Pat Benatar, Joan Jett, Taylor Swift, Salt N Pepper, Vanilla Ice, MC Hammer, Journey, Aerosmith, The Archies, Earth, Wind and Fire, Chris Brown, Flo Rida, ….and so many more!

I hope you enjoyed learning about the music process. Stay tuned for a future write up on how we create the clothing for the DVD’s.

* Our current presale prices end May 28th. | Pre-order Now |

Types of Cooking Oils: How Does One Differ from Another?

All cooking oils have about the same number of calories – 120 calories per tablespoon. Where they differ is the ratio of saturated fatty acids, polyunsaturated fatty acids and monounsaturated fats they contain. For example, coconut oil is among the highest in saturated fat with over 90% of its fatty acids being saturated.

At the other end of the spectrum, canola oil is only 6% saturated fat. Most doctors still tell patients to avoid oils that are high in saturated fat because they elevate LDL-cholesterol and increase heart disease risk, although recent studies question the link between saturated fat intake and heart disease.

Are All Saturated Fats Bad?

Some experts believe that coconut oil, despite being very high in saturated fat, doesn’t negatively affect lipid levels or increase the risk of heart disease because it contains medium-chain triglycerides. Medium-chain triglycerides travel directly to the liver where they’re metabolized much like carbohydrates. This means they spend less time circulating around in your bloodstream where they can lodge in your arteries. Plus, some research shows coconut oil raises HDL, the heart-healthy form of cholesterol, and doesn’t raise LDL-cholesterol, the kind that’s linked with a greater risk for heart disease. Other cooking oils that are high in saturated fat are butter, palm oil, cottonseed oil and peanut oil.

Polyunsaturated and Monounsaturated Fats

Some experts recommend using a cooking oil that’s high in polyunsaturated fats based on the fact that polyunsaturates are less unhealthy for your heart. There are two types of polyunsaturated fat – omega-3s and omega-6s. You need a certain amount of both because of your body’s requirement for two essential fatty acids, alpha-linolenic acid and linoleic acid, but most people get too much omega-6s in their diet and not enough omega-3s. An imbalance like that creates an inflammatory state that may increase the risk for health problems including heart disease. On the other hand, omega-3s help to reduce inflammation and may lower the risk for heart disease.

Cooking oils have different ratios of omega-3s and omega-6s. It’s healthier to choose one that’s higher in omega-3s relative to omega-6. Some vegetable oils like corn oil, sunflower oil and safflower oil are rich in omega-6s, so you want to limit the amounts of these oils you consume. Unrefined walnut oil and flaxseed oil have a high ratio of omega-3s but they also have a low smoke point that makes them unsuitable for cooking at higher temperatures. They work well for salad dressings where heat isn’t involved. Canola oil is high in omega-3s but some people shy away from it because it may be genetically modified. There’s a way around this – buy organic canola oil from a reputable health food store.

One problem with polyunsaturated fats is they’re more prone towards oxidation. What does this mean? If you take them to high temperatures, they have a tendency to change structure and form free radicals. Monounsaturated fats are less likely to do this and they’re heart-healthy. Olive oil is the classic oil that’s high in monounsaturated fats. The problem with olive oil is it has a relatively low smoke point. You can safely use it for sautéing, baking and stir-frying but you shouldn’t heat it above 325 degrees Fahrenheit.

So what’s a good option to use for searing and frying? Avocado oil, almond oil and hazelnut oil are good choices because they have high smoke points and have more monounsaturated fat than polyunsaturated or saturated.

The Worst Type of Fat

The fat to strictly avoid is trans-fat. You’ll find trans-fat mainly in margarine and lard substitutes. A number of restaurants use trans-fat containing oils and margarine when they prepare foods so always question a restaurant about whether they use margarine and whether they prepare items with an oil that’s trans-fat free. Some restaurants use partially-hydrogenated soybean oil that contains trans-fat. Steer clear!

 The Bottom Line?

Saturated fat may not be as unhealthy as original studies suggested but it’s best to avoid using oils high in saturated fat for now. Coconut oil is probably better for you than the saturated fat in dairy and meat products but there’s still not enough research to say it’s healthy to use on a regular basis.

Your best options? Stick with olive oil for sautéing and other lower temperature applications. It’s a good source of monounsaturated fats and has other potential health benefits as well. Research shows it is rich in antioxidants and has anti-inflammatory properties. Be sure to buy it in a dark, glass bottle and store it in a cool, dark place. Discard it after six months since it can go rancid over time.

What’s the healthiest cooking oil for high temperature preparation? Try avocado oil, almond oil or hazelnut oil. They hold up well under heat and are rich in monounsaturated fat.

 The Bottom Line?

There’s no perfect cooking oil that works well for all applications. Olive oil is ideal but is limited by its smoke point. You may need to have more than one oil for high and low temperature applications. Use these guidelines to make healthier choices when you choose an oil to cook with and make sure you’re not frequenting restaurants that use unhealthy cooking oils.

References:

Asia Pac J Clin Nutr. 2011;20(2):190-5.

Lipids. January 2000, Volume 35, Issue 1, pp 45-54.

Exercise Physiology. Fifth Edition. McArdle, Katch, Katch. (2001)

 Resistance Bands versus Dumbbells: Is One Better Than the Other?

Don’t be fooled by the fact that resistance bands are light in weight and easy to carry around. They’ve been used for athletic training and by physical therapists for over a century – but how effective are they? Quite effective according to a recent study carried out by Malaysian and Australian researchers. This study showed resistance bands are as effective as dumbbells when it comes to activating muscle fibers. In fact, muscle activation was greater with resistance bands when performing biceps curls than it was with dumbbells.

Another study published in the Journal of Strength and Conditioning Research came to a similar conclusion – resistance bands deliver results. Previously sedentary women worked out with either resistance bands or weights using a periodized muscle endurance program for 10 weeks. Both groups experienced similar improvements in muscle endurance and increases in lean body mass. They also benefited from similar decreases in body fat by the end of the 10 week program. Both resistance bands and weights were effective for accomplishing these goals.

Benefits of Resistance Bands

Resistance bands offer unique benefits you don’t get when you use dumbbells exclusively. With dumbbells, you’re dependent upon gravity to create resistance and the motions you do with the weights are in a vertical plane. With resistance bands the tubing provides resistance that’s independent of gravity. This means you can use them to generate tension in various planes to target muscles in different ways. This enhances your functional fitness too since you’re working your body in a variety of planes other than just vertical.

Resistance bands also expose your muscles to constant tension through the full range of the exercise. With dumbbells, gravity reduces some of the workload during the eccentric portion of the move since the downward pull of gravity makes it easier to lower the weight. Resistance bands also make it impossible to use momentum. When using dumbbells, it’s easy to cheat by using momentum to propel the weight up initially, reducing the amount of work your muscles have to do. With elastic bands, you have to stretch the bands for movement to occur. There’s no way to cheat like you can with weights.

Resistance bands are ideal for isolating smaller muscle groups and correcting muscle imbalances. With dumbbells, it’s all too easy to recruit other muscles to help you lift so you don’t isolate the muscle you’re targeting as well. With resistance bands you can more easily target those small muscle groups that may need additional focus.

Use Resistance Bands to Diversify Your Workout

Even if you want to stick with dumbbells for most of your workouts, use resistance bands once a week to work your muscles in different planes. This will improve your functional fitness and help avoid a training plateau. Resistance bands are a versatile piece of equipment that you can use to replicate movements where you would normally use dumbbells or a weight machine – and there’s no heavy equipment required to get the job done. When you need more resistance, you can switch to bands that offer a greater challenge.

The lightest resistance bands have a resistance of around 5 or 6 pounds while the heaviest ones, usually red, black or grey in color, can offer more than 100 pounds of resistance. You can safely use resistance bands to try a higher resistance to challenge yourself without the need for a spotter. Working with resistance bands also reduces your risk of injury in sports since you’re working your body in so many planes, similar to the movements you use when playing a sport. In addition, resistance bands come in handy when you travel – perfect for a hotel room workout.

The Bottom Line?

Resistance bands are for more than just travel. Using them in place of free weights or dumbbells works your muscles in different ways, through a variety of planes, to boost strength and functional fitness. There’s no need to give up weights but there are lots of good reasons to diversify your workouts by using resistance bands. Just starting out? They’re the perfect solution if you don’t want to invest in dumbbells and have to deal with storing them. You CAN get a good workout with resistance bands, so take advantage of what these elastic bands have to offer.

You can order various types of stretch bands and resistance tubes from our online store | shop |

References:

Int J Sports Med 2010; 31(11): 810-817.

Journal of Strength & Conditioning Research: September 2008 – Volume 22 – Issue 5 – pp 1441-1448.

Sugar, Glycation and LDL – Why It’s a Bad Combination

Researchers at the University of Warwick discovered that sugars bind to LDL-cholesterol in your bloodstream through the process of glycation. LDL-cholesterol is the form of cholesterol that deposits on the inner walls of arteries leading to atherosclerosis and heart disease. When sugars bind to LDL-cholesterol, it makes the molecule stickier so it’s more likely to attach to arterial walls. In addition, glycation changes its shape, making it smaller in size and denser. Small, dense LDL-cholesterol molecules stick to the inner walls of arteries easier than larger ones that are less dense and “fluffier.” This makes them a bigger threat for heart disease.

Once LDL particles attach to the arterial wall, it can become oxidized and damage the lining of the blood vessel. This triggers an inflammatory response that causes a fibrous “scar” to form that becomes larger over time. The scar can eventually rupture, leading to the formation of a clot that blocks blood flow to the heart. The result is a trip to the cardiac ICU, if you’re lucky enough to get there in time.

Another reason glycated LDL is more of threat is because receptors in the liver that take up LDL-cholesterol and break it down, don’t recognize glycated LDL. So glycated LDL stays in the bloodstream where it has more opportunity to attach to the inside of blood vessels and cause injury.

Experts believe that glycated LDL-cholesterol at least partially explains why diabetics have a greater risk for heart disease. Diabetics have higher levels of sugar circulating in their bloodstream. These sugars bind easily to LDL and change its structure to a smaller, denser, stickier form that can wreak havoc with the inside of your arteries.

Glycation is a Factor in Skin Aging Too

Glycation of proteins by sugars in the bloodstream doesn’t just cause problems for your heart and blood vessels – it also contributes to skin aging and wrinkles. Sugars can crosslink with collagen fibers deep in the dermis of your skin that give your skin support and resistance to wrinkling. Once these collagen fibers are cross-linked they can’t repair as easily and your skin becomes more prone towards wrinkles and sagging. Glycation is an enemy internally by damaging blood vessels and causing inflammation and externally by prematurely aging your skin.

How to Avoid the Health Effects of Glycation

Glycation is a fact of life to some degree, but you can lessen its impact on your skin and blood vessels by eating a low-glycemic diet. A low-glycemic diet won’t cause a rapid rise in blood sugar and it’ll help you maintain your ideal body weight to reduce your risk for type 2 diabetics. Diabetics have a significantly higher rate of glycation and AGE formation than non-diabetics.

Diet is another source of AGEs. When you cook foods high in protein or fat using dry heat, it causes glycated end products to form. You can reduce the formation of these AGEs by cooking with moist heat, using lower temperatures for cooking, a shorter cooking time and by marinating meats before exposing them to heat.

Good choices for marinades are acidic ones like vinegar-based marinades, lemon juice or wine. The best cooking methods include steaming, braising, poaching, sautéing and cooking items in a slow cooker. Avoid broiling grilling, frying and roasting meats at high temperatures. Choose more vegetables – they don’t form high levels of AGEs when heated.

The Bottom Line?

AGEs play a role not only in heart disease and premature skin aging, but they are linked with inflammation. Some experts think they play a role in causing a number of chronic diseases including Alzheimer’s disease. Take steps to reduce the amount of AGEs your body is exposed to by eating a healthy, low-glycemic, veggie-rich diet and preparing protein and fatty foods with moist heat and as short a cooking time as possible. After all, who wants to age prematurely – inside or out?

References:

Biochem Biophys Res Commun. 2009 Dec 18;390(3):877-82. doi: 10.1016/j.bbrc.2009.10.066. Epub 2009 Oct 20.

Diabetes. 2011 Jul;60(7):1973-80. doi: 10.2337/db11-0085. Epub 2011 May 26.

Clin Dermatol. 2010 Jul-Aug;28(4):409-11. doi: 10.1016/j.clindermatol.2010.03.018.

J Am Diet Assoc. 2010 Jun;110(6):911-16.e12. doi: 10.1016/j.jada.2010.03.018.

There are other problems with low-fat products – they usually loaded with added sweeteners. Low-fat versions of many packaged products contain added sugar or corn syrup that can send your insulin levels soaring and make it easier for your body to store fat. You can avoid this problem by limiting the number of packaged foods you eat. When you do buy something packaged, be sure to choose the full-fat version of these products.

Peanut Butter

Reduced-fat peanut butter sounds like a good way to save some calories. Low-fat peanut butter may be lower in calories than regular peanut butter, but full-fat is still the better choice. Low-fat versions usually have lots of added sugar to make up for the fat it lacks. Plus, the fat in peanut butter is mostly heart-healthy monounsaturated fat, the kind that helps to lower cholesterol levels. In addition, research shows people who eat nuts enjoy a lower risk of heart disease. For added health benefits, choose almond butter over peanut butter. It has more vitamin E and a greater percentage of healthy fats than peanut butter.

Yogurt

Low-fat yogurts are a popular item at the grocery store but you’re better off reaching for the full-fat kind instead. Low-fat yogurt is often loaded with sweeteners and starches and things you don’t need like modified corn starch. It’s not a good trade-off. Look for plain, full-fat Greek yogurt instead. It has almost twice the protein and fewer carbs. Greek yogurt is usually lower in sodium too. You can always add berries for a touch of natural sweetness. Stay away from flavored yogurts too. Many have synthetic flavors and colorings.

Cheese

Yes, full-fat cheese is high in fat and calories but you only need a small amount to feel satisfied, especially if you choose one with a strong flavor. It’s a better choice than low-fat and fat-free packaged cheeses that contain added sweeteners like corn syrup and artificial colorings and flavorings. Yuck! Stick with unprocessed full-fat cheese and eat less of it. Who needs the synthetic additives?

Salad Dressing

Salad dressings are another source of “hidden” sugar, especially when you choose low-fat and fat-free salad dressing in a bottle. When you read the ingredient list, don’t be surprised to find corn syrup or high-fructose corn syrup listed as an ingredient. You need some fat in your salad dressing to help absorb fat-soluble vitamins like vitamins A,D,E and K from the veggies you’re eating. The best option is to skip the bottled dressings entirely and make your own with olive oil and balsamic vinegar. If you buy a packaged salad dressing, look for one that’s olive oil-based, has a short ingredient list and is as low in sugar as possible.

 Egg Beaters

Egg Beaters may sound like a good option since they’re lower in calories but when you substitute Egg Beaters for whole eggs, you won’t get the benefits of the choline that’s only in the yolk of the egg. Choline is a compound related to the B vitamins that has anti-inflammatory benefits and may be beneficial for your brain. The yolk is also a good source of two antioxidants called lutein and zeaxanthin that are important for eye health. If you want to lower the calorie content, mix Egg Beaters half and half with whole Eggland’s Best eggs, but don’t miss out on the benefits the yolk offers.

The Bottom Line?

Stick with unprocessed foods as much as possible. When you do buy something packaged, don’t fall into the low-fat trap, especially when it comes to these five items. It’s not worth getting the extra sugar and additives just to save a few calories.

Secondly, skipping meals can cause you to feel sluggish as your blood glucose levels drop. After all, your brain uses glucose as a fuel. Now a new study published in the Journal of the American Medical Association highlights another reason why skipping meals isn’t smart. It can motivate you to make higher calorie food choices when you finally do eat.

Does Skipping Meals Cause You to Compensate by Overeating?

Researchers at Cornell University carried out an interesting experiment. They asked a group of participants to fast for five hours prior to grocery shopping. Before “shopping,” they gave some of the participants’ crackers to reduce their hunger before making their selections. When the participants shopped for groceries without eating beforehand, they chose more high-calorie items than those who had eaten crackers to reduce their hunger.

In a separate study, researchers monitored the selections participants made at various times of the day. During times they would typically be hungry like the late afternoon and early evening before dinner, the shoppers selected more items that were higher in calories.

What does this mean? It appears that even relatively short periods of fasting, equivalent to skipping a meal, can alter the food selections you make. When participants in this study didn’t eat for even short periods of time, it influenced their selections and shifted their food choices to higher calorie offerings. No wonder they tell you not to grocery shop when you’re hungry! The obvious message here is to avoid skipping meals and make a trip to the grocery store AFTER you’ve eaten, not before.

Another Time Skipping Meals Can Cause You to Make the Wrong Choices

If you’re planning on eating out at a restaurant, eat something low-calorie and filling before you head to a restaurant like an apple or a cup of soup. Just like shopping for groceries when you’re hungry increases the chance that you’ll choose something higher in calories, going to a restaurant after skipping a meal is likely to do the same thing.

Have you ever visited a restaurant when you haven’t eaten in a while? Everything on the menu sounds good and you’re less likely to think about what you’re ordering from a health standpoint. Your appetite hormones are in control and urging you to make high-calorie selections. It’s easy to let down your guard when you’re starving and let self-control fly by the wayside. You may be tempted to order an appetizer, entrée AND dessert. With the portion sizes restaurants serve that could easily be 1500 calories or more for a single meal.

What’s the Most Common Meal People Skip?

Surprisingly, the meal people skip most is the one they most need – breakfast. After an overnight fast is when your body most needs energy. Stepping out the door to go to work without eating can leave you tired and mentally sluggish before you even start your day. Plus, you’re more likely to select something unhealthy from a vending machine or a doughnut in the break room that some well-meaning rep brought in when you go to work hungry.

High-calorie foods look better when you’re hungry. In one study, researchers showed a group of men and women photos of food as they scanned their brain. Participants who had not eaten breakfast rated photos of high-calorie food more appealing than those who had begun the morning with breakfast. They also ate about 20% more calories at lunch. High-calorie foods become more appealing when you’re energy-deprived.

The Take-Home Message?

Make sure you’re eating something healthy that contains some protein every three to four hours. Skipping meals and not eating breakfast is a short-sighted strategy that can backfire on you and cause you to consume more calories at later meals. Eat at regular intervals and choose what you eat wisely.

If you don’t have time to prepare breakfast in the morning, prepare oatmeal in the slow cooker overnight or whip up a fruit and Greek yogurt smoothie with a scoop of protein powder first thing in the morning. Keep hard-boiled eggs in the refrigerator ready to grab for those morning you’re way behind. Keep high-protein snacks like string cheese and nuts at the office to snack on when hunger strikes. They’ll help you avert a trip to the vending machine. Skipping meals and skipping breakfast won’t help you lose weight – it’ll just leave you feeling tired and hungry.

References:

Medical News Today. “Short-Term Food Deprivation Appears Linked to High-Calorie Food Options”

BBC News. “Skipping breakfast primes the brain to seek out fat”

Mushrooms: A New Source of Vitamin D?

It’s no secret that many people don’t get enough vitamin D. According to the Centers for Disease Control and Prevention, one out of four Americans is at risk for vitamin D deficiency. The best source of this vitamin with hormone-like features is exposure to the sun. When ultraviolet light hits your skin, it converts pre-vitamin D molecules on its surface to ones your body can modify and make into active vitamin D. But what if you don’t get outside enough? Eating mushrooms may be a way to get the vitamin D your body needs for a host of benefits including a healthier immune system and better bone health.

According to a new study, eating mushrooms exposed to ultraviolet light is as effective at raising vitamin D levels as taking a vitamin D supplement. Researchers at Boston University gave adults 2,000 international units of one of two forms of vitamin D, vitamin D2 or vitamin D3, daily for 3 months. A second group took 2,000 international units of mushroom powder and no vitamin D supplement. At the end of the 12-week study, all three groups had higher vitamin D levels and the levels were similar whether they took vitamin D2 or vitamin D3 as a supplement or used mushroom powder.

Why mushrooms? Mushrooms, being a fungus, produce vitamin D2 when exposed to ultraviolet light. Vitamin D2 is a plant-based form of vitamin D. Interestingly, previous studies suggested that vitamin D2 may not raise vitamin D levels in humans as well as vitamin D3, the form that humans make when light hits their skin. This new study shows that vitamin D2 is an effective way to raise vitamin D levels – and you don’t need to take a supplement to get the benefits when you have mushrooms around.

There’s other good news. You don’t have to buy the more expensive shiitake and maitake mushrooms to get vitamin D. Button mushrooms exposed to ultraviolet light are a good source of vitamin D2.

Other Health Benefits of Mushrooms

Button mushrooms have other health benefits as well. Some studies have linked button mushrooms with a lower risk for breast cancer. There are two ways eating mushrooms may lower breast cancer risk. There’s an ingredient in mushrooms that blocks an enzyme called aromatase. Aromatase converts testosterone that’s constantly being made by fat cells to estrogen.

As you may know, estrogen fuels the growth of some types of breast cancer. So button mushrooms may help to reduce estrogen levels by blocking the conversion of testosterone to estrogen. . Surprisingly, it’s the modest button mushroom that seems to block aromatase the best – and it’s readily available at your local grocery store.

Mushrooms also have immune-enhancing effects, activating cells called natural killer cells that actively destroy viruses. That also works in your favor if you’re trying to prevent colds and flu.

A Good Meat Replacement

Even with all of these health benefits, mushrooms are low in calories. Some mushrooms have a meaty-like texture that makes them a good substitute for meat. Ever had a portabella mushroom burger? With all the fixings, it’s as satisfying as a traditional burger – without the saturated fat. Mushrooms are also a good source of natural antioxidants you won’t get when you eat a beef burger.

The Bottom Line?

Mushrooms exposed to sunlight are a natural way to raise your vitamin D levels. The question is whether you’ll eat enough of them to have an impact. You can already buy mushroom powder at some health food stores that you can stir into soups, add to chili or stews or whatever else you’re inspired to sprinkle it into or onto.

If mushroom powder isn’t to your liking, pick up containers of button mushrooms at your local supermarket. Set them in a window so they’re exposed to sunlight to help them produce more vitamin D2. Then enjoy them in any number of dishes – not just for their vitamin D but for all of the other health benefits they offer. They’re a healthy and versatile addition to your diet.

References:

Eurekalert. “Mushrooms Provide As Much Vitamin D As Supplements”

Medical News Today. “Potential Health Benefits of Mushroom Consumption”

Centers for Disease Control and Prevention. “Vitamin D Status – United States”

When you combine this with the fact that you lose iron monthly if you’re menstruating, it’s not hard to see why athletic women are prone towards iron deficiency. That’s why it’s important to get enough iron through diet if you’re pre-menopausal and active. Just because you eat iron-rich foods doesn’t mean you’re absorbing all of the iron they contain. Here’s what you need to know about iron and how to maximize its absorption from the foods you eat.

 How Much Iron Do You Absorb From Food?

You absorb more iron from animal sources like red meat. These are known as heme-based sources of iron. You absorb less from plant-based or non-heme sources of iron. When you consume animal-based iron sources, your intestines take up as much as 35% of the iron in these foods, while you only absorb 2 to 5% of the iron from plant-based foods. Not surprisingly, athletes that eat a vegetarian diet are more prone towards iron deficiency anemia and low iron stores.

Factors That Affect Absorption of Iron

Having adequate amounts of stomach acid is important for iron absorption. Low levels of stomach acid are more common than people think and levels decrease with age. If you take antacids, they reduce iron absorption by blocking stomach acid.

What you eat with iron-rich foods also impacts its absorption. Phytates are compounds in whole grain foods, nuts, seeds, beans and soy foods that block iron absorption along with absorption of other minerals like calcium, magnesium and zinc. Tannins in tea and oxalates in grains, nuts, chocolate and some fruits and vegetables including spinach, tomatoes and rhubarb also reduce iron absorption from plant foods. Even though spinach is a food high in iron, it’s not the best way to meet your iron requirements because it’s in a non-heme form, and the oxalates in spinach interfere with your body’s ability to use it.

If you have low iron levels, it’s best to limit these foods and not consume iron-rich foods at the same time. If you take calcium, zinc or magnesium supplements, these can interfere with iron absorption. Iron is a 2+ ion just like calcium, zinc and magnesium so they compete with each other for uptake by your intestines to some degree.

Are There Ways to Increase Iron Absorption From Your Diet?

Along with limiting foods that block absorption like oxalates, tannins and phytates, eating iron-rich foods along with foods high in vitamin C boosts absorption of iron from plant foods by up to three times. If you’re iron deficient, eat a source of vitamin C with your meals to increase the amount of iron your body can use.

Not Everyone Needs More Iron

If you’re an athletic, pre-menopausal female, be mindful of your iron status. Ask your doctor to check an iron panel to measure your iron stores along with your hemoglobin and hematocrit. Low iron levels, especially iron-deficiency anemia, can reduce exercise tolerance and zap your energy.

Make sure you’re getting enough dietary iron, but don’t use an iron supplement unless you’re deficient. Iron is a pro-oxidant at higher levels that can damage cells. Plus, it can accumulate in your body to toxic levels. If you’re post-menopausal, make sure your daily vitamin doesn’t contain iron. Unless your iron stores are low, you don’t need it.

The Bottom Line?

Iron deficiency is more common in active, athletic women and can reduce exercise performance. Monitor your iron status and make sure you’re getting enough dietary iron. Just as importantly, make sure you’re absorbing it properly by following these guidelines.

References:

Clin J Sport Med. 2012 Nov;22(6):495-500.

Int J Vitam Nutr Res Suppl. 1989;30:103-8.

Int J Vitam Nutr Res. 2004 Nov;74(6):403-19.

Exercise Physiology. Fifth Edition. McArdle, Katch and Katch (2001)

We hardly ever have a sale on our steps, so don’t miss this opportunity to purchase the same big step we use in our videos and SAVE! Our 3 day step sale ends Monday, May 13th at midnight (est). Also, make sure to check out our other Daily Deals and use our discount coupons for even further savings! -http://shop.cathe.com/dealoftheday.asp

Ingredients

2 ripe avocados
all the fixins you like in your guacamole (or about 1/2 cup of real guacamole if you have it on hand)
10 farm fresh Eggland’s Best eggs
Seasonings that you like – i.e. smoked paprika, cumin, red pepper flakes, etc

Directions:

Hardboil eggs and make guacamole (here’s how I make a quick batch – just mash avocados with lime juice, cilantro and sea salt and black pepper…my man doesn’t like onions or tomatoes in it but make it your way and be creative). Let hard boiled eggs cool, discard yolks, and add a spoonful of guacamole to each egg and voila! Lots of protein and a good healthy fat loaded with potassium for muscle recovery and energy.Not too mention that potassium helps lower high blood pressure. Yeah, baby. Finish it off with a sprinkle of some smoked paprika and red pepper flakes!! 2-3 would make a portion-controlled protein-packed snack. Make the tonight and load them in tupperwares for grab and go tomorrow!