smoothie help for the culinary idiot

[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.

[ny biker]

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.

[lo123]

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.

[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.

[Pan Dulce]

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

[GLC1968]

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.

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). Thanks for sharing it!

[ny biker]

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.

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

[kenyonchris]

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

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.