smoothie help for the culinary idiot

So July 1 starts my Hotter n Hell diet. I am 5'5, 110 - 115 lbs (I don't know, I don't have a scale but the guys call me "the twig"). But for the Hotter n Hell, where my goal is 5 hrs. rolling time, I need to be about 3-5 lbs down. SO, I begin the yearly quest for the perfect smoothie, which becomes breakfast and lunch. I take Hammer Nutrition vitamins to supplement, and dinner is pretty much fair game, but no eating between meals. My smoothie must stay under 300 calories TOPS.

Anyone have any idea on ways to make my usual protien powder and ice smoothy (which I don't think is really a smoothy as much as grit) taste better? My slightly elevated calorie smoothies add vanilla or chocolate slim fast or ensure to the protien powder, which way helps the taste, but it does crank up the calories.
In the morning I have successfully blended strawberries with orange juice and vanilla ensure and vanilla fat free along with protien, but that is just one meal...
No bananas for me....they make my lips itch.
Anyone? Anyone?

I've been making one that starts with soymilk -- it was on the soymilk box, pretty much just a cup of soymilk and a half cup of frozen berries. I add a serving of protein powder to it and wind up around 250 calories I think, depending on how much fruit I put in. (Does my half cup runneth over a bit sometimes? Probably!) Not entirely smooth either -- berries have lots of little gritty seeds!

Tasty, filling and satisfying -- sometimes, if I want to make it kind of decadent, I add a bit of Nestle's Quick powder. This makes it feel like dessert!

Karen in Boise

Unflavored protein powder (or tofu) + pineapple + blueberries = yum!

I rarely put any milk/yogurt/soymilk into my smoothies; it's just not needed. They're just protein + fruit (typically + greens, but you probably don't want a green smoothie) + flax and maybe some agave syrup (just a touch).

Witeowl mentioned green smoothies - I say give them a try! Granted they're funky to look at, but they taste great and were my go-to for post-training run recovery. My "recipe" ratio is 60% greens (I prefer baby spinach or kale) to 40% fruit (I like pineapple, mango, peaches, strawberries) mixed with coconut water and hemp powder (or another protein powder) and some chia seeds. Blend the greens and coconut water first and then add in the other ingredients. I've turned lots of folks onto green smoothies once they get past the visual!

My smoothie has banana in it, but you can substitute, of course. I use a scoop of protein powder, 1 cup of unsweetened vanilla almond milk, 4 strawberries, half of the dreaded banana, a small handful of blueberries, and a tablespoon of agave to sweeten. The almond milk and agave give it the right amount of sweet without the sugar. Yuuuuum! It's just under 300 calories, I believe.

Ok I'm rather confused. You are called the twig - you are 5'5" and 110 to 115 Which is really really light, too light if you ask me. Why do you need to lose 5 pounds before a ride? YOu do not. So, eat some mashed potatoes and gravy - you certainly don't need to go on a liquid diet.

spoke

I'm with Spoke, why do you need to lose 3-5 lbs? It sounds like you're already a bit below your ideal weight for your height. And please, I do not mean it as an attack. I'm just curious as to why you feel the need to lose any weight at all.

I bike to EAT, so I'm not the one to ask. My smoothie is not low-cal, but a recovery drink: 1 cup liquid (1% milk, oj, or apple juice), 1 banana (you can peel and freeze if you like your smoothies thicker), 1 cup frozen fruit (strawberry, blueberry, peach are my favorites). Optional: 1 scoop protein, 1 low-fat yogurt.

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Originally Posted by sgtiger

I'm with Spoke, why do you need to lose 3-5 lbs? It sounds like you're already a bit below your ideal weight for your height. And please, I do not mean it as an attack. I'm just curious as to why you feel the need to lose any weight at all.

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I feel better a little lighter. I have a tiny frame. I get many more nutrients from smoothies than the diet coke and lucky charms I live on if I am not on my "bike" diet....did I say I eat like a 5 year old? I feel *better* but I have to say my smoothies suck. I don't love the way I look 5 lbs lighter, it is a little on the greyhound side, but I certainly feel better.
And, I stick to smoothies for breakfast (or oatmeal for breakfast) smoothie for lunch and dinner is fair game. Beer and fajitas!

ok, you are preparing for a big important ride by cutting calories? am i hearing you right?

what do you suppose is going to come off first? Muscle. work hard and burn it off but do not decrease intake!

Do not confuse dieting with getting fit for a hard ride.
Good luck!

ps i re read your post. Eat better, you'll feel better. you're not a 5 year old; use the discipline you use riding on how you eat too.

I've had kidney problems in the past, so my doctor has advised me to stay away from protein powders. My smoothie starts with a half-cup of pure concord grape juice (I buy Trader Joe's store brand or Knudsens' Just Concord), then a cup of frozen blueberries, a cup of frozen strawberries, a banana, and then a kiwi or two, some pear, a small apple, some pineapple, or maybe some raspberries, depending, then TWO BIG HANDFULS OF BABY SPINACH. Top of with water and blend, split between two water bottles - in my blender this makes about 30 ounces.

You could also add nuts, but I prefer to get the satisfaction of chewing those.

I've never calculated calories, but this is what I drink on my long rides (I keep it in an insulated lunch bag in my car and stop for a few minutes ever ten miles to take a few swigs) and as my recovery drink on the way home.

The spinach is a good source of protein. The only thing I need to watch out for is the high sugar content of the fruit, so I try to stick with mostly low or medium sugar stuff.

The grape juice and blueberries totally dominate the spinach in color. I'm drinking a dark purple slushie, and it's delicious.


I read in Self magazine today that you're supposed to divide your body weight by two and that's the number of ounces of protein you're supposed to eat every day. I wonder how many ounces of protein is in spinach.

Roxy

There is not very much protein in spinach (relative to meat/soy/nuts/beans): Nutrition Data: Spinach

Extra protein is perfectly safe for someone without a kidney problem, and can help with recovery- even in endurance athletes (it was previously thought that only people who lift weights needed anything extra).

Was that Self magazine article using ounces as a measurement, or was it grams?

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Originally Posted by Biciclista

ok, you are preparing for a big important ride by cutting calories? am i hearing you right?

what do you suppose is going to come off first? Muscle. work hard and burn it off but do not decrease intake!

Do not confuse dieting with getting fit for a hard ride.
Good luck!

ps i re read your post. Eat better, you'll feel better. you're not a 5 year old; use the discipline you use riding on how you eat too.

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No, no....I am subbing a smoothie for uh, Lucky Charms and diet coke (my usual breakfast) and pretzels and diet coke for lunch. I WILL lose weight, because I am increasing my riding, but calorie for calorie I don't lose much. In fact, I probably increase it, because of the bars and gels I consume riding. Nutritionally speaking, the smoothies are an improvement to my usual diet. I do feel better when I am on this particular course, because I am eating better (maybe not optimally). But my smoothies are poor, thus the question. Weight loss is not the goal, it is the biproduct.
I have a personal trainer's license, have been helping athletes for years. I understand caloric needs and functions. I have an athletic, cut body (not bad for 39 years old!!) from proper cross training, lifting, and, of course, biking. Nutritionally, I take my vitamins but heartily admit to being a nutritional disaster (like stretching, I don't stretch much either...do as I say and all that). Trust me, the smoothies are a step up.

+1 with those questioning about needing to lose another 3-5 punds.

I wish I knew the link where I read about psyche of female athletes and male athletes. It had to do with marathons mostly.

The study said that we tend to concentrate on our need to be lighter to perform better. Almost all female marathoners are anorexic. Few have died. Male however concentrate on building strength with little emphasis on reducing weight.

To perform at your peak, your body weight has to be within some range. Seems common sense to me. if you are too light like Karen Carpenter, who died of anorexia induce heart failure, that's not good. Then again if you went to the other extreme, at 400 pounds that's no good either. Again common sense.

At your weight, you probably can see your ribs. That's not good. And what about your period. If you stop because you are underweight, your body is telling you something. I was a mid-distance (10k runner) in my 20's and I weighed in at 105 pound. and I'm 5'4". I also biked alot back then too. I didn't have the muscle mass to sprint, and I didn't have the needed endurance to run or bike long distances because my body fat was way way too low. You stop menstrating and all sorts health issues starts up.

When I popped my weight back up to abou 110-115 pound, I felt much stronger. And my time actually improved. So you don't need to lose anymore weight.

Instead concentrate on your strength, endurance and tolerance to heat. These things can be improved upon.

You are already below optimum weight for endurance sport.

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Originally Posted by Andrea

There is not very much protein in spinach (relative to meat/soy/nuts/beans): Nutrition Data: Spinach

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Actually spinach is even higher in protein than top sirloin (1 g protein per 7 calories for spinach, vs. about 1 g per 8 calories for sirloin).

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Originally Posted by OakLeaf

Actually spinach is even higher in protein than top sirloin (1 g protein per 7 calories for spinach, vs. about 1 g per 8 calories for sirloin).

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But how many calories (and quantity) of spinach would it take to equal an 8 ounce steak?:eek:

Edit: I did the math. 8 cups of raw spinach for one ounce of steak, or 64 cups of raw spinach for the same protein as an 8 ounce steak.

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Originally Posted by OakLeaf

Actually spinach is even higher in protein than top sirloin (1 g protein per 7 calories for spinach, vs. about 1 g per 8 calories for sirloin).

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Yeah, but who is going to eat enough spinach to get the same amount of protein?


Well, I actually might since I <3 spinach and don't eat meat, but, well, you get the idea :D

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Originally Posted by Andrea

Yeah, but who is going to eat enough spinach to get the same amount of protein?

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http://i206.photobucket.com/albums/b...ury/popeye.jpg
This guy would

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Originally Posted by Zen

This guy would

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I just spit out my water. :D

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Originally Posted by kenyonchris

No, no....I am subbing a smoothie for uh, Lucky Charms and diet coke (my usual breakfast) and pretzels and diet coke for lunch. I WILL lose weight, because I am increasing my riding, but calorie for calorie I don't lose much. In fact, I probably increase it, because of the bars and gels I consume riding. Nutritionally speaking, the smoothies are an improvement to my usual diet. I do feel better when I am on this particular course, because I am eating better (maybe not optimally). But my smoothies are poor, thus the question. Weight loss is not the goal, it is the biproduct.
I have a personal trainer's license, have been helping athletes for years. I understand caloric needs and functions. I have an athletic, cut body (not bad for 39 years old!!) from proper cross training, lifting, and, of course, biking. Nutritionally, I take my vitamins but heartily admit to being a nutritional disaster (like stretching, I don't stretch much either...do as I say and all that). Trust me, the smoothies are a step up.

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If weight loss is not the goal, why do the smoothies have to be 300 calories max?

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Originally Posted by Andrea

Was that Self magazine article using ounces as a measurement, or was it grams?

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Yep, my bad. It's grams, not ounces. In the sidebar "How to Eat Clean" at the bottom of p. 145 in the July 2009 issue of Self magazine with Jillian Michaels on the cover. "Pump Up Proteins...Lean proteins...preserve your lean body mass, and having some at every meal stabilizes blood sugar levels and helps you feel fuller longer. Divide your body weight in pounds by 2 -- that's how many grams of protein you should aim to get each day, Bauer says."

And by the by, the article on Jilllian Michaels is pretty inspirational.

Roxy

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Originally Posted by ny biker

If weight loss is not the goal, why do the smoothies have to be 300 calories max?

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Because I watch the calories I put in my body. I like dinner best, so I eat what I want for dinner. I pay attention to breakfast and lunch. Dinner is NOT the best meal to eat big but I am a small eater anyhow, and I like to eat out with my friends....for me it is the most convenient. A well done smoothie keeps me fueled, I eat protein bars and such while riding, and it works for me. Especially in the heat of Texas, I don't like feeling full and heavy during the day.

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Originally Posted by smilingcat

+1 with those questioning about needing to lose another 3-5 punds.

The study said that we tend to concentrate on our need to be lighter to perform better. Almost all female marathoners are anorexic. Few have died. Male however concentrate on building strength with little emphasis on reducing weight.

To perform at your peak, your body weight has to be within some range. Seems common sense to me. if you are too light like Karen Carpenter, who died of anorexia induce heart failure, that's not good. Then again if you went to the other extreme, at 400 pounds that's no good either. Again common sense.
At your weight, you probably can see your ribs. That's not good. And what about your period. If you stop because you are underweight, your body is telling you something. I was a mid-distance (10k runner) in my 20's and I weighed in at 105 pound. and I'm 5'4". I also biked alot back then too. I didn't have the muscle mass to sprint, and I didn't have the needed endurance to run or bike long distances because my body fat was way way too low. You stop menstrating and all sorts health issues starts up.
You are already below optimum weight for endurance sport.

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I keep track of my body fat. I had a stroke in 2007 and in the fallout from that lost about 20 lbs, I think I was about 103 at some point. It was pretty horrible. Most of that was muscle, before the stroke I was 125 lbs of pure, solid muscle, I was working in a gym as a personal trainer and lifting a lot. I think my body fat was about 12 percent at 125 lbs. At 103 lbs it was 17 percent, as I was not permitted to exercise. Right now at my 115ish pounds it is probably around 13-14 percent...low, but not dangerous by any stretch.

You can't see my ribs, and I menstruate just fine (ugh). No anorexia here, but I AM controlling about it, I always have been. I admit to it. But for the smoothie thing, it was just a question about how to make my sad smoothie skills improve. :o

I know a number of athletic women who are 110 lbs and 5'5", and super healthy. I really don't think we should judge. Telling Kenyonchris that she shouldn't try to lose the 3-5 lbs that makes her feel better is no better than telling someone who is 5'4" and 170 lbs that she needs to "lose a few". Its not our business, it's hers...right? "You're too skinny" is just as hurtful as "You're too fat".

That said - I have two excellent standby smoothie recipes. One uses bananas, so I won't share it...but the other is all strawberries. Even my husband will drink it as a desert!

1 scoop vanilla protien powder (I use Optimum Nutrition 100% Whey)
6 large frozen strawberries
1/2 cup skim milk
a couple of ice cubes

Blend until smooth (a good quality blender helps for this) - it's delicious! Having a good quality protien power makes a huge difference in mouth feel and taste.

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Originally Posted by GLC1968

I know a number of athletic women who are 110 lbs and 5'5", and super healthy. I really don't think we should judge. Telling Kenyonchris that she shouldn't try to lose the 3-5 lbs that makes her feel better is no better than telling someone who is 5'4" and 170 lbs that she needs to "lose a few". Its not our business, it's hers...right? "You're too skinny" is just as hurtful as "You're too fat".

That said - I have two excellent standby smoothie recipes. One uses bananas, so I won't share it...but the other is all strawberries. Even my husband will drink it as a desert!

1 scoop vanilla protien powder (I use Optimum Nutrition 100% Whey)
6 large frozen strawberries
1/2 cup skim milk
a couple of ice cubes

Blend until smooth (a good quality blender helps for this) - it's delicious! Having a good quality protien power makes a huge difference in mouth feel and taste.

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Awesome! I have some great new recipes! Thanks...I start tomorrow! And thanks for the words...I know everyone is like, well, you are thin, so if YOU lose weight, there is a problem. The goal is not weight loss, it is getting some nutrients where I normally don't without weighing myself down. I will lose weight because of my increased riding that goes along with my already crazy active lifestyle. I feel better being streamlined.
If only someone would make good for you baskin robbins ice cream.

BTW re: the problem with bananas - my sister is highly allergic to latex, and the chemical in latex that is the allergen is also found in bananas and avocados. So, to be safe you should probably check with an allergist about that. My sister has to carry an epipen with her at all times. Even if you only have a mild reaction now, it could worsen over time and lead to a life-threatening reaction.

I became a consistent smoothie person when I learned to used frozen fruit instead of ice. I don't have to worry about keeping fresh fruit handy just for smoothies (though I do use fresh banana most of the time), and I don't get chunks of ice in my smoothie, which I don't like. I like the consistency the banana gives it, but I guess you have to do without.

My favorite frozen fruit is actually called "Smoothie Blend", which you can get at Ralph's (in So Cal), which has pineapple, mango and strawberries. (Or you can buy those things separately, of course, or any variation of fruits). I throw that in with a banana, some OJ and rice milk.

Another tip for banana people, I almost always have bananas around, but sometimes they don't all get eaten before they start to turn brown. When they start to get brown I cut them up and put them in a zip lock bag in the freezer for smoothies.

I do find that smoothies somehow help me lose weight. If I stick to having a smoothie for breakfast with nothing else, a very small lunch and reasonable dinner, I typically lose weight. Good luck on your quest!

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Originally Posted by Pedal Wench

Edit: I did the math. 8 cups of raw spinach for one ounce of steak, or 64 cups of raw spinach for the same protein as an 8 ounce steak.

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I admit I'm as bad as anyone in terms of eating calorie-dense foods, except that I rarely eat meat. But we go on and on about how we need to get most of our calories from vegetables, and animal products and grains should be side dishes.... and when it comes down to it, nobody's willing to. It IS a lot of work. I know I mentioned in another thread that spinach is the one vegetable I buy frozen in preference to fresh, and there you have the reason. Those 8 cups of raw spinach is less than 1 cup cooked, which is a perfectly normal sized portion, which I'm happy to eat several times a week.

Plus, an 8-oz steak?! I know that's a restaurant sized serving, but a "healthy eating" portion would be THREE ounces, once a week or less.

My go to smoothie recipe

1 scoop vanilla protein powder
1/2 cup frozen strawberries
1/2 cup frozen blackberries
1/2 cup light vanilla soy milk
1/2 cup plain greek yogurt
some ice cubes

This comes in at ~330 calories, but you can omit the greek yogurt and bring it under 300 cals.

My smoothies always include bananas, but I've found the key to a good thick smoothie is lots of frozen strawberries. I never include ice. Here's a recipe that might come out a little thin sans banana, but which is really tasty (I'm totally making the volumes because I never actually measure this stuff, so you'll have to experiment a bit to get the consistency and volume you like):

(1 banana)
1/2 C. Vanilla or plain yogurt
1 can of pineapple chunks
Flaked coconut
1 C. Frozen strawberries

Pour yogurt, entire (or half if you're not really into pineapple) can of pineapple WITH JUICE, and flaked coconut into blender. Puree until smooth. Add in frozen strawberries, using the ice crusher mode. Stir frequently. Add strawberries until consistency is what you like or it's the volume you want. Enjoy!

I will also toss in frozen or fresh blueberries, strawberries, or raspberries, depending on the season, but in my opinion the trick to a good smoothie consistency is frozen strawberries. I don't go in for protein powder and so forth, but clearly you could try some of that too -- if you do, let me know how it goes, and I might give it a stab in the future.

Thanks for starting this thread kenyonchris, I got a lot of good recipes too. :)

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Originally Posted by kfergos

My smoothies always include bananas, but I've found the key to a good thick smoothie is lots of frozen strawberries. I never include ice. Here's a recipe that might come out a little thin sans banana, but which is really tasty (I'm totally making the volumes because I never actually measure this stuff, so you'll have to experiment a bit to get the consistency and volume you like):

(1 banana)
1/2 C. Vanilla or plain yogurt
1 can of pineapple chunks
Flaked coconut
1 C. Frozen strawberries

Pour yogurt, entire (or half if you're not really into pineapple) can of pineapple WITH JUICE, and flaked coconut into blender. Puree until smooth. Add in frozen strawberries, using the ice crusher mode. Stir frequently. Add strawberries until consistency is what you like or it's the volume you want. Enjoy!

I will also toss in frozen or fresh blueberries, strawberries, or raspberries, depending on the season, but in my opinion the trick to a good smoothie consistency is frozen strawberries. I don't go in for protein powder and so forth, but clearly you could try some of that too -- if you do, let me know how it goes, and I might give it a stab in the future.

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I am totally trying this recipe - it sounds delicious with both the pineapple and coconut in it (blowing my 'local' thing out of the water, but whatever:p). Thanks for sharing it!

Well, it does sound like you need to eat more healthy; but I still don't think you need to lose weight.

My recipe for smoothies is:

a few frozen peaches
some frozen strawberries
1/2 pineapple juice
1/2 orange juice
a scoop of yogurt

Yum, the peaches really smooth this out.

Two of my favorite recipes:

Tropical smoothie:

1/2 cup FAGE 0% Greek Yogurt (fat-free)
1 cup light soymilk
1 cup frozen pineapple (or sub with mango/papaya)
2-3 packets of Splenda
1 Tablespoon honey

= 270 calories, ~26g protein

Chocolate/Strawberry Banana Peanut Butter:

1/2 cup FAGE 0% Greek Yogurt (fat-free)
1 cup light soymilk
1 small banana
2-3 packets of Splenda
2 Tablespoons sugar-free chocolate or strawberry syrup (like Hershey's)
1 Tablespoon all natural peanut butter

= 295 calories, ~24g protein