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Replace Your Iron Source From Processed Meats With These 5 Foods

Replace Your Iron Source From Processed Meats With These 5 Foods

You may or may not be someone who is anemic. Iron deficiency anemia (IDA) is the most common type of anemia, and it occurs when your body doesn’t get enough iron. The results — a decrease in the number of red blood cells caused by too little iron.

About 20% of women, 50% of pregnant women, and 3% of men do not have enough iron in their body.

In fact, iron deficiency with or without concurrent anemia affects ≈ 30% of the global population, making it the most widespread nutrient deficiency.

Most of us rely on red meat to obtain our daily recommended value of iron needed.

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But, what if I were to tell you that processed meats and red meat were recently deemed carcinogenic in October 2015 by the World Health Organization?

I think you’ll agree when I say that 30% of the global population is a LARGE amount of people that IDA affects. But how can you be sure you are not increasing your chances of developing cancer when eating red meat to obtain your daily recommended value of iron?

Well, it turns out, you can dramatically lower your chances of developing cancer while maintaining healthy levels of iron without eating processed red meats.

In this post, I want to share with you detailed information from a previous article to why you should be eating the following foods for iron:

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Leafy Greens

Kale doesn’t contain as much iron as spinach does. In fact, three cups of boiled spinach provides around 17% of your daily iron needed. This actually is more iron than what’s found in chicken, turkey, and most forms of beef!

Eating leafy greens at least 3 times per week will ensure that you are getting enough iron as well as other trace minerals. Other minerals include:

  • Magnesium
  • Folate
  • Protein
  • Vitamin A, E, and C

Dark Chocolate

This might be one of the most delicious ways to get an abundant amount of iron. Depending on the brand of dark chocolate you eat, you can expect up to almost 40% of your daily iron needs.

There are many other types of beans, but cocoa beans are very high in fats. You will definitely want to limit the amount you eat throughout the day. Try using cocoa powder which is much lower in fat. Add the powder to your smoothies and even try baking with it.

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Lentils

I used to hate lentils because my mom forced me to eat them as a child. Lentils are one of the best sources of trace minerals that are super high in iron content.

In a 1/2 cup of boiled and drained lentils there is 17% the recommended daily value of iron. As I have grown older, I’ve learned to deal with them especially due to the fact they are high in:

  • Magnesium
  • Protein
  • Potassium
  • Zinc, and some
  • B vitamins

Nowadays, I like to blend them into my soups. You can also eat them alone, or use them as a base to a chip dip. Try and find the red (split) lentils. These are the most nutrient diverse variety that are the healthiest.

Dried Fruits

It’s important to eat a healthy breakfast each morning to start your day. Adding dried fruits like apricots and raisins are the perfect source for iron. One cup of dried apricots contains 2.1 milligrams of iron.

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Add some dried apricots to your smoothies, oatmeal, salads, entrées, or you can even bake with them if you like too! Dried apricots are a particularly good source of beta carotene, potassium, and fiber as well.

Many dried apricots contain preservatives to keep the orange color. These preservatives include sulfites or sulfur- dioxide. Be sure to take a look at the nutrition label when purchasing them. Sulfites can be an allergen for some people.

Beans

Beans are very high in protein, calcium, magnesium, potassium, and iron too. Adding more beans to your diet will allow you to get a nutrient dense abundance of minerals. White beans have more iron than other beans, and soy beans are also a great source.

Conclusion

Depending on which ones you like, try to get cannellini, navy, or other variety of white beans to start including in your diet. I like to add them to my salads and I recently started making them in a dip for chips with corn, and other beans.

These 5 foods are a great alternative to getting the iron your body needs. Everything you eat should be focused on moderation. This post was not written to get you to stop eating red meat. By adding these 5 foods to your diet, you can begin to get more diverse nutrients including iron.

Featured photo credit: My Net Diary via mynetdiary.com

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Nickalas D'Urso

Health Coach

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Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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