Iron bomb Protein pancakes and my iron storry

My morning Iron bomb Protein pancakes!

(2 portions)

2 whole eggs
2 egg whites
1 scoop of stevia protein powder
1dl oat bran
raw cacao
6 cubes freeze spinach
1 tbsp spirulina
1 tbls ginseng
1 tbsp Maca
1 tbsp salt
1 dl frozen blueberries
little water if needed

Mix all these ingredients together in a blender until soft. fry in coconut oil in a pan, add the sliced banana and sprinkle some cacao nibs onto before you turn it over. Serve with dried apricots on top.
These pancakes are glutenfree, sugarfree and dairy free. Eggs, oats, spinach, cacao and apricots and maca are high in iron. The blueberries, banana and macca helps with the absorption since they are really high on c-vit,

My Iron storry

All my life have I had trouble with low iron levels, also called anemia. I simply just have to think a little bit extra to make sure that i certainly get all the iron i need. Secondly i need to take massive amounts of iron since my body just doesn't seem to absorb it.

Heavy weight lifting increases red blood cells meaning that heavy lifting is good for anemia. However i have had to put my heavy lifting on hold because of aching joints, too much stress on my spine and a inguinal hernia. Doctors order was swimming, running and pilates, i figured that would work just fine with my new goals; To increase my aerobic level, so i stuck to running and YEAH, starting to become an ok runner again. Loving it!

BUT, after a check at my doctor last month, my iron levels has sky dropped to a dangerously low level. Since i did put my lifting on hold and started running instead, it have putted such an demand on my iron level that i haven't been able to provide enough. Even though i LOVE bloody steaks and meet.

Turns out that long slow (or less slow) runs create an added demand for iron. Therefore "sport Anemia" is common in long distance female athletes.
This is no good news since anemia makes you run out of breath and builds up lactic acid witsh don't go hand in hand with my goal of becoming a better runner. To totally stop run now when i finally have got the hang of it doesn't sound appealing either so the solution is to maximize my iron intake by proper nutrition and iron supplements.

TIPS

• Don't drink or eat any dairy product 30 min before and after nor during you eat your iron. Instead eat or drink something rich in c-vitamin that helps with the iron absorption.
  
• Dont drink tee or coffee since the tannic interfere with iron absorption. The same goes for soft drinks.
  
• Its good to try to get iron from both plants and animals. Normally animal iron is easier to absorb but you never know which one your body prefer. By mixing plant and, meat you can be sure you get at least something
  
• Be careful with your zinc and calcium intake especially around your iron intake, this also prevent iron absorption

Iron rich foods:

(ANIMAL)
Blood
Liver
Beef
Sheep
Shrimps, Clams, mussels and oysters

PLANT
Cacao (raw)
pumkin, scuash and sesame seeds
Beans
Dried Apircots
Green starcy vegetables
Oat bran

Mental health, positive vibes and stress

I keep noticing that people around me are getting more stressed and in a negative mind set. Have you noticed it too?
Or perhaps it just me getting older, really getting my foot in to the "stressful adult life".  It can be small comments about, "i dont have time to do this and that" " im so stressed today", today ths happend and it got me so annoyed" and the lis goes on.

Could the reason be because these persons are stressed and dissatisfyed and uncomftible about the way life is heading or going?
But how do you become satisfyed and comfortable about your life, and how do you stress less?

Time after time have i talked about meditation here but i still think far too few people take time to sit down and think about their life, their thoughts and feelings. To sit down, relax and contemplate only have to take 10 min of from your day. And those 10 min can really be life changing!
If you decide to sit down and meditate, (Or just think, contemplate) these are some good subjects and questions to ask yourself:

• What have you done good today?
• What would you have liked to change today and why?
• How would you change it?
• What gave you joy today?
• What did you learn today?
• What would you like to do today?
• What are important for you tofay, tomorrown, in one ,week, in one month, in one year, in one year?
• Why would you like to do those things?
• What do you value? Whats important for you? Why is those things importan?

When you find answers to these questions you also know what brings you joy in life and what long and short time goals that are important for you and for what reasons. By having these in mind, knowing that everyday you have done your best gives you a feeling of satisfaction an helps you find the good in things. In the end it's all about acceptance. Accepting the now and learn from that moment everything that there is there to learn.

For example
.
If you want to succeed in you work and doing your work well gives you joy it's perhaps necessary or even good to work long working hours.
Or if you love traveling and need to work a little bit extra to be able to travel, perhaps it's worth it?perhaps the extra work is a good thing? Perhaps you even could be thankful for even having a work to go to so that you are able to do nice things?

Or if you get a feeling of joy being with a partner it's perhaps only good that he or she messes up the kitchen every now and then. Because the mess is really quite a small thing compared to the feeling of joy he or she brings you.

Or school is stressful and it feels like a lot of musts, but perhaps you find yourself thankful for having the opportunity to go to school, for being able to learn something new, something that can help you later in life. Perhaps that knowledge even can get you to that dream job of yours? Or then you just become slightly wiser. Because in the end there's no bad knowledge, right?

Core workout for a better posture

Finally time for a new upload!

Here comes some interesting core exercises that are really effective and different. They are a little bit on the more challenging side so if you are a beginner, take it easy when your trying them out :)
I recommend you doing the exercises in small supersets to save some time and get that heartrate up.

1a) Toe drags in TRX 3 x 10-15
b) Windmill 3 x 10-15/side
c) Straight legged hip raises with leg lift 3 x 10-16

2a) Low plank walk with rubberband 8 walks forward and back
b) low plank turns with rubberband 10-16 lifts
c) V-sit with extended arms over head  10-16
d) V-sit with extended arms to the side 10-16

I cant stress how important good core stability is! Its the deep core muscles that keeps your body in a good position throughout the day, If those deep core muscles are in poor shape issues like lower back pain and shoulder/ neck pain is almost certain. When training the core its good to think about activating all the muscles all the way around, front, side, deep abdominals and also the back. I also like to include light stability training for my posterior shoulders to really work on my posture.