Fe.... Fi Fo Fum

Iron

A chemical element with the symbol Fe (from Latin: ferrum) and atomic number 26. It is a metal in the first transition series.

It is the most common element (by mass) forming the planet Earth as a whole, forming much of Earth's outer and inner core. It is the fourth most common element in the Earth's crust. (Source: Wikipedia)



No wonder it's so important to our health and well being!

Iron is essential for human life. The human body needs iron to carry oxygen throughout the body, helping in the production and survival of cells (see more). "Iron from the food you eat is absorbed into the body by the cells that line the gastrointestinal tract; the body only absorbs a small fraction of the iron you ingest. The iron is then released into the blood stream, where a protein called transferrin attaches to it and delivers the iron to the liver. Iron is stored in the liver as ferritin and released as needed to make new red blood cells in the bone marrow. When red blood cells are no longer able to function (after about 120 days in circulation), they are re-absorbed by the spleen. Iron from these old cells can also be recycled by the body."  (Source: American Society of Hematology)


I have had Iron-Deficiency Anemia off and on for the last 10 years. It started with heavy periods around Christmas of 2003 due to Uterine Fibroids. The surgery in May 2004, that removed most of a fibroid that was the root of the problem, and a few months of Ponstel help curb the situation. Although my periods were never back to what had been normal for me. With the help of supplements, I was able to get my Iron levels back up. For the next several years I straddled the line of acceptable levels. I became accustomed to the occasional fatigue, especially around the days of my period. This became my new normal.

I even started donating blood again. This initially gave me a false sense of security, but ended up being a blessing in disguise. You see, when you donate blood they do a screening test. I thought it was to check iron levels, but later learned that it only tests the amount of hemoglobin in your blood. So, because I was able to donate I thought that I was OK. This was slowly depleting the storage of ferritin. I would feel fine enough to donate, and would pass the screening test. I still felt fatigue, but again just thought that this was my new normal. Then I began to not pass the screenings. I struggled with this for a bit, but finally went in for a routine physical, where it was discovered that I was anemic again. I started up with the supplements, taking care to eat foods rich in iron. This seemed to work, but I don't think that I was ever back to my old normal.

Then in October 2011, I had a DVT and it was discovered that I have May-Thurner Syndrome (see my story). This had been building up for quite some time. It caused, or at least contributed to, heavy periods again. This and the fibroids. So, I'm back to being Iron-Deficient. I started taking the supplement Pur-Absorb. It is a liquid that can be added to water or juice and has a much higher absorption rate; and because it is a lower dose of iron, the side effects are lower too (No, I'm not getting paid to say this). It has helped tremendously. My doctors and I are still working on figuring this out, the root cause of the problem. I will fill you in once the story has unfolded.

So today, as I continue my journey of "Eating My Way Back to Healthy", I look for food rich in Iron and continue to take supplements. I'm feeling better all the time, but also know that I am not 100% yet. Nor do I know if I ever will be. In the future, I will focus on a specific food. Hopefully giving some nutritional information and recipes. For my health situation, I  need to avoid or at least watch my intake of foods that help coagulate the blood, like dark leafy greens. I would also rather have natural sources of iron as opposed to "iron-enriched" foods or supplements. I will be using supplements, but want to make sure that I am getting as much nutrition from my diet as possible. Adding in the supplements where necessary to optimize my health.

I hope you will join me.

"To boost the amount of iron in your diet, try these foods:

• Red meat
• Egg yolks
• Dark, leafy greens (spinach, collards)
• Dried fruit (prunes, raisins)
• Iron-enriched cereals and grains (check the labels)
• Mollusks (oysters, clams, scallops)
• Turkey or chicken giblets
• Beans, lentils, chick peas and soybeans
• Liver
• Artichokes

And here's a tip: If you eat iron-rich foods along with foods that provide plenty of vitamin C, your body can better absorb the iron." (Sourse: WebMD.com - Top 10 Iron Rich Foods)

Sources for more information:
WebMD.com - Top 10 Iron Rich Foods
Red Cross - Iron Rich Foods
ClevelandClinic.org - Anemia and Iron Rich Foods
Healthaliciousness.com
American Society of Hematology
Wikipedia.org - Iron-Deficiency Anemia
Wikipedia.org - Human Iron Metabolism
IronDisorders.org
LiveStrong.comFoods That Inhibit Iron Absorption
National Institute of Health

The Journey Starts With A Spoonful of Yoghurt

I'm starting my journey by eating yoghurt again. It is the season, after all, spring and summer bring wonderful fresh fruits. Today I tried something new.  Siggi's Dairy Coconut Yoghurt. I was browsing in the grocery store, (yes, I'm one of those people) and I LOVE coconut; so thought that I would try it. It's thick and creamy with a light sweet taste of coconut. The Siggi's Dairy uses all natural milk from grass fed cows (no rBGN).  It was more expensive, so I'll probably only use it on occasion.  Then I added Qia: Chia, Buckwheat and Hemp Cereal for a bit of crunch. Qia is full of protein, fiber and ALA Omegas. So the combo is both tasty and nutritious!

 I usually use Chobani Plain Non-Fat Greek Yoghurt, then add fresh fruit and sometimes granola. The fruit adds all the sweetness that I need, especially in season ripe berries! If you like a little more sweetness than I do, use the Vanilla or add your own honey, agave nectar or other natural sweetener of your choice. I do grab the occasional pre-mixed individual container.  They are a quick and easy choice. I prefer blending my own. It really doesn't take that long to cut up a little fruit. I keep the granola handy both at home and at my desk at work. The granola gets added at the last minute so that it doesn't get soggy. I enjoy this combo for breakfast, lunch or a snack.


I have made my own yoghurt in the past. We were making it at one of the restaurants that I worked for, so I would make it at home sometimes. I won't do that this time, there are so many more choices and the Greek style yoghurt has more protein. I do think that I will make my own granola sometimes. I used to do that too, both in the restaurant and at home. Just have to gather up some of the things that I enjoy to make it: oats, nuts, seeds, dried fruit, etc. I will probably add some Qia too! It takes a little prep and cooking time, but it's fairly easy. I'll dig up my old recipe and share it here soon.

This is a delicious and nutritious way to start the day, and my journey back to health.

Eating My Way Back to Healthy

from www.facebook.com/holisticdad

I need to be healthy again.

I've thought this off and on the last few years as I finally started to realize that my health wasn't getting any better.

I have tried doing a variety of things to improve my health.  I changed my diet for both better nutrition and weight loss, walked everyday (this actually worked), joined a gym, tried a variety of supplements, fads and quick fixes; only to end up back where I started.  Sometimes worse off because a new issue arose.  

It's not about being older and watching youth slowly slip away; or trying to retain the youthful look or feeling. After all, I'm only 25 (give or take 25 or so  :D )!!  Mentally, I still feel that I am. On a good day, I am physically too. Then the fatigue sets in or the memory fails. One of a dozen plus little signs starts to rear it's ugly head; and I'm reminded that I'm not one of the young ones anymore.

Over the last decade, my health has taken a slow nose dive. Nothing serious... but nothing with an easy fix either. I haven't been 100% for a long time. There are the obvious reasons: age, weight, reduced activity... Add in my health issues: uterine fibroids which has caused or contributed to heavy/irregular/extended periods (sorry guys if this is TMI) and an iron deficiency; May-Thurner Syndrome which caused the DVT and potentially contributed to the irregular periods; and low progesterone (or estrogen dominance) that has also contributed to the irregular periods plus fatigue, moodiness, crazy sleep patterns, cloudy brain (or a lack there of).  My Gaul Bladder was removed. I have nodes in my thyroid. Bunions. Degenerative disks (L4 & L5) which occasionally pinch the sciatic nerve. Acne. Dry skin. I'm sure the list goes on....

So, today I make the commitment to make a change. You are my witness and will share in the journey (well, those few that might actually be reading this). I'm going to make small changes. Exchange a not so great item for a better item. Choose nutritious foods that my body needs. Find out what my body needs and what won't work for me. Don't get me wrong, I'm not going to stop eating sweets or having a drink out with friends; just maybe less. I may try converting some of my favorite recipes. I will start walking everyday. This has worked well for me in the past, I just need to restart the habit. I will take daily vitamins. At least until I'm at a healthy norm then the fruits and veggies can take over.

This is just the beginning of the journey. I will learn, make mistakes, have set backs; but will always move forward. Feel free to contribute, give advise or ask questions. I don't have all the answer, but will share what I learn and where I find the information.