smoothie help for the culinary idiot

[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.

[channlluv]

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

[Andrea]

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?

[OakLeaf]

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

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).

[Pedal Wench]

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).

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

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.

[OakLeaf]

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.

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.

[Andrea]

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).

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

[Zen]

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

This guy would

[colby]

This guy would

I just spit out my water.

[channlluv]

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

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

[kenyonchris]

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.

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.

[smilingcat]

+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.

[kenyonchris]

+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.

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.

[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.

[kenyonchris]

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.

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.