Posts Tagged ‘tea’
pinch of Cardamom
1/4 tsp fresh cut ginger, grated
2 Sticks of cinnamon
1/2 tsp tea leaves (or 2 black tea bags)
Sweetener to taste (Agave, Sugar, etc.)*
2 Cups milk (Almond, Soy, Rice will all work)
6 drops pure vanilla
In saucepan, add spices to water and bring to a boil.
Add leaves (or tea bags) and immediately add milk
Cook on high heat until tea boils
Strain tea into pot or glasses.
* Hot Water with Lemon & Stevia- lemon is very cleansing, and this combination works just like coffee to get things going.
* Herbal Tea, (but today I started with “Morning Thunder” which has some caffeine)
* Juice- Green Lemonade recipe (Kale, celery, lemon, apple, parsley, ginger)
* More Juice- Green Lemonade, &/or Beet Carrot
* Veggie Broth
* Herbal Tea sweetened with Stevia (one to help with morning elimination)
Other Points I’m including:
1) Drinking lots of water
2) Cutting down on running, only easy jogs for next three days
3) Sweat in sauna to help eliminate some toxins
4) Get sun for Vitamin D or sit under sun lamp
5) Take Enema on Day 2 and 3 to ease headaches
6) Lots of sleep
In my brief stint at Oregon, before quitting law school, the athletic department’s nutritionist required us to either down a “Balance Shake” in a can or a bar immediately following a hard workout. She wasn’t entirely fond of me since I refused to ingest these products. Not only did they contain dairy products, but they were loaded with the dreaded HFC (high fructose corn syrup) and coated with hydrogenated oils (trans-fats). GROSS. This wasn’t the stone age either- it was the fall of 2002. And, she was supposed to be a nutritionist! (Never mind that she was overweight herself, probably from snacking on too many of these free bars and shakes that were given to the school as some kind of promotional deal….)
Instead, my compromise was that I would bring along a Clif bar or almond butter and jam sandwich. These wholesome snacks, however, were very hard for me to consume after really exerting myself… especially if it was hot. I have a terribly sensitive stomach! And hard efforts make me nauseous. To be honest, for most of my running life, I have avoided eating anything for quite some time after a strenuous workout. I have also always been known by my coaches for slow recoveries.
And that is something I would like to change.
There is frankly too much evidence available now about muscle breakdown and recovery for me to neglect this aspect of training any longer. I have forced myself to get over my food aversion mostly through liquid forms of energy replacement. Bellow is a recipe for the smoothie that I consumed today after a moderately-paced 16 miler. It was sunny and hot toward the end, and I felt really zapped of fluid.
In a blender:
24 oz filtered water
1/4 C unsweetened cranberry juice
1.5 C of organic frozen mixed berries
2 tsp stevia powder
1 Tbs agave nectar
3 Tbs rice protein powder*
1/4 tsp sea salt
If you like a thicker smoothie, you can add ice.
- Fruit- bananas, melons, pineapple, mango, peaches, nectarines, plums.
- Dried fruit that has been soaked the night before in a little water to plump it up like: apricots, raisins, currants, dates, figs, prunes, etc. Provides fiber, flavor, nutrients.
- Juices (especially high antioxidant juices like unsweetened pomegranate, blueberry, acai, gojiberry- trader joes has some excellent varieties) Make sure they are free of HFC and other added sweeteners.
- Greens: powdered greens, spirulina, chlorophyll, blue-green algae, kelp. If you have a vitamix or K-tec, then add some whole greens like kale or sea-vegetables to the smoothie!
- Bee pollen
- Almond butter, handful of nuts (like walnuts or almonds)
- Flax oil, or flax seeds (preground if you do not have a very powerful blender) for Omega-3′s and fiber from the flax seeds.
- Dash of cinnamon- tastes great and helps regulate blood sugar.
- Powdered vitamin C, Emergen-C packet, liquid trace minerals.
You can be creative and add whatever you like. Sometimes I make “desert” smoothies too… with rice milk, agave, brewed chai tea, cinnamon, and ice. Great ending to a hot summer’s night.
I’d love to hear more ideas for creative smoothie making!
Over the years I have tried countless different types of iron supplements in multiple forms. There are liquids, capsules, tablets, and soft gels. Iron is available over the counter, by Rx, in natural food stores, and at your local big box grocer. They are not, however, all created equal.
As a general rule, I avoid tablets whenever possible. They are the hardest of the forms to digest and often leave me with stomach pain. I also figure that the less my body has to work to break the product down, the more potent it will be. I’m not saying that the liquids won’t give you a stomachache! Many of them surely will, but depending on the type of iron it contains- you are probably absorbing more of it.
(For me, liquid ferrous sulphate is like taking a black enema in a bottle- sorry to be graphic.)
Here are the best Iron Supps I’ve taken (and I still have a cabinet full of others!):
1) Floradix- This stuff is expensive, especially when you consider how much elemental iron you are getting per serving. However, it works great if you are not terribly low and don’t mind the cost. They even have a version gluten and yeast free version called Floravital. Gentle enough to be taken after meals, this was my old standby in college.
2) SSS Iron Tonic- Another liquid. I ordered a few bottles along with the liquid B-complex. I was attracted by the claims that it works better than injections. It surely did work for me, right away I felt my iron come up and noticed a difference on runs within a week and a half. It did, however, give me a very constant stomachache for the month that I took it. Although there are no gluten containing ingredients on the label, the manufacturer cannot confirm that it is GF…. which was enough for me to stop taking it.
3) Hema-plex- I know, this is a tablet… but it is a good one. There are tons of beneficial ingredients packed into this little pill. It includes other blood builders such as beets and greens, as well as vitamins that enhance iron’s absorption. Another plus is that one tablet has 85 mg of iron as an amino acid chelate! Hemaplex is also wheat and yeast free, but they do not say gluten free. The ingredient in question for me is the barley grass juice, while I know that it shouldn’t contain gluten… if the grass had sprouted before it was juiced…. then there is a small chance. Uggh. Click here for a link to purchase.
4) Gentle Iron- This bottle was actually the first iron supplement that I ever purchased. I was in college and severely anemic… I couldn’t keep my eyes open in class and thought I had mono. Looking back, I’m sure it was the celiac disease, because I went through six-week stretch of everything running straight through me. Ironically, I started to cut out anything with fiber, fruit, then veggies, then nuts, and finally I was down to plain bagels. And nothing helped! I even had to go to the doctor for stool samples! (they told me I must have had a food born bacteria, but that it had worked its way out). Needless to say my track season was literally in the toilet that year. Anyways- As much as I’ve strayed, I keep coming back to this old standby. It is even Gluten-Free. Unfortunately each pill is only 25 mg…. but true to its name, it is truly the most gentle.
If you don’t have a sensitive stomach, then you can go the cheap route and get a ferrous sulfate liquid or the super cheap route and get ferrous sulfate tablets. Again, you should see faster results with the liquid, but it might also be harsher on your stomach. If the cheap iron tablets are a bit much for you, there’s always the extended release option too.
How to take Iron:
My stomach is so sensitive that I only take mine at night before bed. I left my dinner digest a little first, just because I think the less you have in your stomach the better it is absorbed.
Do not take other minerals with your iron! Minerals, especially calcium and zinc can block iron absorption. You’ll also probably hinder the absorption of the other minerals as well. Make sure your OJ isn’t fortified with calcium. Save that one for breakfast only.
Do not take iron with coffee, tea or soy milk. Caffeine is another substance that seems to hinder iron absorption. The same has been found with the tannins in tea (black and green, not herbal), and soy protein. Try not to consume any of these substances within 2-3 hours of taking your iron pill. This is also true with absorbing the iron from food- try not to drink caffeinated beverages or teas (herbals are OK) with meals.
Better get to the afternoon run. Cheers!