Ostrich meat

thisPGHlife

This may end up rambling a bit but I do have a point. Sorry in advance.

I've been working on losing weight and eating better since June 19th. I've got logging down and it's pretty well a habit at this point. I am able to keep to my calorie goal and generally feel satisfied. Sometimes I have hungry days so I let myself eat a little more than usual, 100-200 calories, or I go to bed early. I have my timing for when I eat down so I am less tempted to overeat (not quite intermittent fasting but I don't eat until at least noon and often not unil 1pm. I'm busier in the morning so don't really get the urge to bordem eat. Eat until 9 ish at night because having a late meal and a small late snack let me eat when I would normally bordem eat but it's just my daily food). I've generally got good self talk. My exercise is on track. My sleep overall is good, but I'm working on getting the right amount more consistently (usually get 7-8 hours but some nights it's 6 hours).

The thing I'm trying to work on now is hitting certain macros/micros that I have historically struggled with. Because of how much weight I need to lose and that I am trying to build muscle as I go, I try to keep my protein at the higher end. The math says I should be hitting between 100 and 125 grams per day (.8-1g per pound of goal weight) so I set mine to 115g. I try not to use smoothies because I would rather eat my calories than drink them since it keeps me satisfied for longer. I also try to avoid bars because they either don't taste good to me, have a weird texture, or are more calories than I would like to spend on something that isn't filling. Overall I've been ok at hitting protein but I could be eating more. I can usually get to at least 85g but it's sometimes a struggle to get past 100g.

My big micro that I'm trying to hit is iron. Low iron has been a long term issue for me to the point where I have been turned away from donating blood before and I have Restless Arm Syndrome (similar to restless leg and there is evidence that iron may play a role in both). I also have issues with low B vitamins sometimes but I'm less concerned about that. The past two weeks I've been having symptoms of low Bs as well as low iron. I look back at my log and I'm normally at around 40-50% of my DV for Iron. I'm lucky to get up to 55% and there are times where I'm at around 20%. I know, the user submitted entries aren't always complete, but I try and go for ones that are. I ate steak for dinner for the last two nights. I'm feeling marginally better but it got me thinking about variety. Normally my variety of food is relatively decent. I know that I could add more spinach but I'm not trying to base my intake of a nutrient on one food. Also, I don't want to get tired of spinach. I was also looking at getting ostrich meat which is as high in protein and iron as beef is but with a fraction of the fat. I do have access to it but the cost is too high to make it more than a once or twice a month kinda thing.

Long story short, I'm looking for sources of protein AND iron, iron being the more important one for me right now, that are more than just spinach, aren't necessarily high in carbs or fat (prefer fat over carbs because I want to keep carbs lower because that works for me for satiety and is usually save them for in season fruits and veg), doesn't cost a ton, and if I could avoid smoothies, shakes, and bars, that would be amazing. Thanks for any advice!

In case it's relevant because it usually gets asked: I'm 35 year old female. Starting weight on June 19th was 272.5. Current weight, as of this morning, is 247.8. Goal weight is tentatively 125 but my gut is telling me that I may end up being happy with 130-140. We'll see when I get there. I may try to hit 125 just to see how i feel about that weight and my body comp. My calorie goal is 1355 with 115/100/55 p/c/f as my goals (33%/30%/37%). I usually eat a little more on hard workout days and it's when I usually bump my carbs a little with some sweet potato. Currently doing Krav Maga, heavy bag work, hiking, and a little yoga as my workouts with at least 30 minutes of somewhat fast paced walking (for me) with the dog most days. I want to get back into biking but trying to get a little lighter and in better shape first because, having already done a half century a couple years ago, I want to train for a century. Also have been working with a doctor, since June 19th, to figure out if my breathing issues are allergies, exercise induced asthma, being out of shape, or a combination of the three.

Again, sorry about being long a rambling. And again, thanks for any advice and constructive criticism.

kimny72

Don't quote me on this, but look at shellfish and lentils? I also know people who swear by cooking in a cast-iron pan.

It's not recommended to take an iron supplement on your own, but if it continues to be a problem, perhaps getting some blood work done and talking to a doc about a supplement would be in order.

neugebauer52

Ostrich meat is always available here in South Africa. We mix the mince with beef mince, but they also make delicious ostrich sausages here. A bit expensive, about double the price of chicken and the same as beef.

sugaraddict4321

Liver is often less expensive than ostrich and has more iron, if that helps. Shellfish is good, as mentioned by kimny72. If you want vegetarian options chickpeas have a lot of protein and iron, and can be used in a variety of ways.

Also a goal of 1300 calories seems on the low side. How tall are you? At 275 pounds you don't need to have such a steep deficit in order to lose weight. Yes it's nice to see a fast drop early on but you want to do this the healthy and sustainable way. I recommend you set your goal here on MFP for 2 pounds per week and eat the calories it gives you, while trying to work on the macro ratios.

Best of luck to you. :flowerforyou:

cwolfman13

Legumes and lentils, quinoa, shell fish, beef, chicken and turkey (particularly dark meat), dark chocolate, tofu, broccoli, spinach, pumpkin seeds, organ meats, oysters, potatoes, cashews...

thisPGHlife

Thank you everyone for the feedback. It's all super helpful. @kimny72 I just recently pulled the cast iron back out!! I'll have to look into shellfish. I love it but the husband is allergic so I haven't been having it as much as I want. As far as bloodwork, at my three month check up my doctor was planning on doing some to check for diabetes. She wanted to wait a bit because I started a couple new meds and we wanted to get my eating under control. We didn't want any if that to interfere with numbers. I'll be sure to have her run for iron especially and I wanted to get everything checked anyway.

@neugebauer52 Unfortunately I'm in the US. A store near me see ostrich but it is kind of pricey. Cutting it with beef is a great idea though, thank you!!

@sugaraddict4321 Originally, when I was more sedentary, MFP was giving me 1270 for 2lbs pet week because I'm only 5'3". I had upped it on my own because being in the 1200's screws with me mentally. I generally eat back a good portion of my exercise calories on days I worked out so I was often above the 1355. You were right though. Since I recently went below 250 I wanted to revise my calories and since I'm now more on the lightly active side than sedentary, I set it to that. MFP gave me 1500 in order to continue at 2 lbs per week. Thank you for the concern. I promise I don't want to rush this!! I want to continue feeding myself properly so I stick with it.

Also, thank you for the reminder that I have chicken liver in the freezer. I have an awesome recipe for chicken liver pate that usually makes me feel amazing. I can't believe I forgot about it. I'm also having chickpeas because hummus is delicious and they are also super tasty in sure fry.

@cwolfman13 I just made a trail mix for hiking days with dark chocolate almonds and cashews in it. I'll have to add pumpkin seeds as well next time I make a batch!! Good to know about broccoli and with cool weather coming I will def be upping my legginess so I can have yummy soup and stews. I wish that oysters were more of an option. I grew up in the East coast and was so used to having oysters and clams. I'm far enough in land now that they are available but a little pricey. I'll have to start saving so I can try and for them in more.

kshama2001

I first learned I was anemic when I was turned away from donating blood. I wish I had taken it more seriously over the years. It wasn't until I got written up at work for my inattention at the same time that my housemate was complaining about all the hair I was shedding that I started taking it seriously again.

I can't manage it through food alone. I need almost 400% of the RDA of iron between food and supplements to stay in Low Normal.

And while I have been using cast iron pans all my life (because I like it) I wouldn't consider that a serious option for managing a serious medical condition.

• Step 1: get a blood test so you have a base line for your iron levels
• Step 2: start supplementing
• Step 3: get reevaluated in a few months to see if that form of iron is increasing both your iron and energy levels (or whatever symptom you are having - I have crippling fatigue and a lot of hair loss when my anemia in uncontrolled. Also heart palpitations the last time I slipped into Anemic.)

I'm with the VA and they gave me first one than another form of iron that did not increase my energy levels. I am currently taking iron bisglycinate. This doesn't give me the constipation or upset stomach side effects that other forms of iron can cause.

When I'm menstruating I eat Wellshire Liverwurst; 2 oz = 35% RDA iron. If I can't make it to Whole Foods I get Boar's Head Liverwurst, 2 oz = 25% RDA iron.

(For people who want more iron but don't like liver - neither do I; can't stand the stuff, but I do like liverwurst. Wellshire also has turkey LW. Less iron, but also less fat and calories.)