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Today's Smoothie

Friday, April 25, 2014

So I'm doing well with my blended veggie smoothie challenge. It's made it SO easy to get 5 or more servings of fruits and veg in daily - and my fiber consumption has skyrocketed!

But I noticed the past 2-3 days, I've been HUNGRY - despite going over my daily calorie limit by 300-500 calories. So I looked back at my nutrition breakdown to see if I could figure it out...

No issue with fiber - easily getting 25-30 (or more) grams per day.
No issue with sugar - only getting what comes naturally in the fruit or veg - nothing added.
Protein - possibly an issue... I do add either rice protein powder or nonfat Greek yogurt to my smoothies, but my overall daily intake has been hovering around my minimum suggested.
Fat - I think this could be the culprit... Been under on fat, which is generally never a problem for me, since all things fatty I find delish! But smoothies are sort of naturally low fat - so I hadn't realized how much i'd cutback my daily intake.

So for today's experiment (and isn't experimenting with food, and specifically eating, FUN??), I added avocado to my smoothie. Eager to see the effect on my appetite over the day... I'll report on it tomorrow. Ingredients: 1/2 Haas avocado, 1 T heaping rice protein powder, 1 large raw beet (peeled with greens included), 1/2 lemon (with peel), 1 cup frozen blueberries, ~1 cup filtered water. Here's the nutrition breakdown, as per the SP recipe calculator:
Check out that FIBER!

Calories 352.7
Total Fat 14.7 g
Saturated Fat 2.0 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 8.7 g

Cholesterol 0.0 mg

Sodium 172.6 mg

Potassium 1,191.4 mg

Total Carbohydrate 47.0 g
Dietary Fiber 18.0 g
Sugars 22.8 g

Protein 17.5 g

Vitamin A 36.9 %
Vitamin B-6 25.4 %
Vitamin C 111.0 %
Vitamin D 0.0 %
Vitamin E 17.2 %
Calcium 10.6 %
Copper 23.9 %
Folate 56.4 %
Iron 26.6 %
Magnesium 21.3 %
Manganese 43.0 %
Niacin 15.4 %
Pantothenic Acid 18.4 %
Phosphorus 21.1 %
Riboflavin 18.1 %
Selenium 2.3 %
Thiamin 13.6 %
Zinc 8.5 %

  Member Comments About This Blog Post:

ROXYZMOM 4/26/2014 8:25AM

    Good luck!!

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LISASGONNADOIT 4/25/2014 11:00AM

    emoticon emoticon emoticon

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Raleigh Rock n Roll Half Marathon

Tuesday, April 15, 2014

So fast, they almost missed me going by... Okay, maybe not - but I finished it all the same! At a slow pace - but not walking either. And I did fall short of my one year Sparkaversary goal of completing the full marathon, but I am so much farther along in my journey to health and fitness than I was last April - so I'm happy!

Thanks to my bro' for traveling from Pittsburg to Raleigh with me, and for running it with me - keeping me accountable!

Two interesting things... First, I had a post-race massage, which I felt like was a huge, silly indulgence for a marginal "athlete" - but not only was it marvelous feeling, I have minimal soreness. That is really something, since i was very poorly trained over the past 12-16 weeks. So from now on, I will make sure I plan on scheduling a therapeutic massage.

Second, I had a gait analysis from the Brooks shoe people at the pre-race expo, and they said I run like I have a leg length discrepancy, but my legs measure the same. They suggested I get a chiropractic analysis....

SO - any of you local DE Sparkpeople know of a good chiropractor and/or massage therapist locally that cater to sports medicine/runners?

  Member Comments About This Blog Post:

POSITIVE41 4/22/2014 5:36AM

    I don't know a good chiropractor or massage therapist - I will have to watch and see what names come up.

Congrats on the 1/2 marathon - and thanks for the information on the massage - definitely got me thinking.

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TIME2BLOOM4ME 4/16/2014 11:10AM


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ILOVEBIOLOGY 4/15/2014 10:59PM

    Oh, and as for a good chiropractor, look up Dr. Baron Holt at Revolution Chiropractic. He was my chiropractor and is AMAZING. He actually was one of the Doctor's at the London Olympics with the wrestling team. I swear I was not sick for 2 years when he was treating me!

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ILOVEBIOLOGY 4/15/2014 10:57PM

    Yes!! I wanted to be in this marathon so badly, but I wasn't signed up; did not know about it until last minute. GREAT JOB!!

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ROXYZMOM 4/15/2014 10:19PM

    Dr Shane Palmer (chiropractor and a close friend of mine) is on Rte 273
Phone: 328-2656

Dr Ron Miller (chiropractor and acupuncturist and his wife is a runner) on Rte 40 in Bear
Phone: 836-9454

I go to both of them.

Getting adjusted during training helps tremendously.
I am so happy that you went and enjoyed yourself!

Comment edited on: 4/15/2014 10:21:35 PM

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FITWITHIN 4/15/2014 9:21PM

    emoticon emoticon emoticon emoticon

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MALAMI518 4/15/2014 9:07PM

    Great job! I have my first Half Marathon coming up in May, so I like to read all about them. I've never had a massage, but you do make it sound very tempting.

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Days 3 and 4 of Smoothie Challenge

Wednesday, April 09, 2014

So I mixed things up a bit the past two days, and made spicy predominantly veggie-themed smoothies, which were an interesting change of pace. Being someone who will eat just about anything, I found them to be pretty good - but I'm pretty adventurous.

I included 1 apple, 3 carrots, 1 cup fresh parsley (with stems included), 1/3 cup honeydew melon, 2 cloves garlic, 1 hunk fresh ginger root, 1/2 ripe haas avocado, 1/4 t cayenne pepper, 1/4 t turmeric, and enough water to make it liquid. That made 2 16-20 oz servings. It was lightly spicy, but I don't think i would want it any spicier in the morning. The color was like guacamole. You could taste the spice and the parsley most of all. I kind of like the taste of parsley - and this reminded me a bit of taboulleh salad. I sort of hoped the parsley would ease any garlic breath. Nobody complained, so maybe?? And the nutritional stats were pretty impressive! 200 calories - nearly 10 grams dietary fiber - 100% of the RDA for vitamin C, 300% of the RDA for vitamin A, and 970 mg potassium!

And tonight I got in a 5 mile run, and it didn't feel too bad at all! This nice weather has been such a welcome change from the past few months of cold and dark. I am so ready to close the chapter on Winter 2014!

  Member Comments About This Blog Post:

PLMITCH 4/10/2014 10:31PM

    Agree with you 100% on the winter of 13/14 -- it was too long! Sad to think Florida looks good, but it sure did after this winter!

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AKATHLEEN54 4/10/2014 9:07AM

    Wow you are really doing amazingly with those smoothies.... such interesting flavors!! Sounds good, but I"m pretty confident I couldn't get that down first thing in the morning. Yay!! for the great weather. We are feeling it here as well and I couldn't be happier!! emoticon

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CLAYARTIST 4/9/2014 8:27PM


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Day Two Green Smoothie

Monday, April 07, 2014

Today's smoothie included lots of green things - cucumber, kale, honeydew and celery - as well as an orange, and a small bit of fresh pineapple I needed to use up. The taste was light - mostly the honeydew. The color was grass green. Hubs refused to even taste it! What a chicken!

Got 2 miles of exercise in walking to work, but bummed a ride home from hubs this evening, since it was raining pretty hard. Planning on an hour of elliptical and a little upper body toning once I finish up my snack smoothie.

While I do that, I think I'll surf the internet for veggie smoothie recipes that incorporate some savory spices...

  Member Comments About This Blog Post:

POSITIVE41 4/9/2014 5:57AM

    Yum - sounds delicious!

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AKATHLEEN54 4/8/2014 10:31AM

    It actually sounds pretty good!! Hope its working for you emoticon

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144AUTUMN 4/7/2014 7:17PM

  keep up the good work!!

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21 day Green Smoothie Challenge

Sunday, April 06, 2014

So, for the past 4 months or so (has it been THAT long already??!) I've done a bit of backwards sliding. I quick tracking and checking in with Spark regularly. I got a bit lax with my water intake. I got a bit lazy with exercise. I avoided the scale... And I gained about 10 lbs back. Argh!

So it's time to turn that around now. For reals....

See, I've tried once or twice already, but fizzle out within a week or so. So this time I'm trying something a bit different to hold my attention long enough to get momentum on my side again. I have looong wanted a Vitamix blender. Mostly I wanted it to make fruit smoothies, but my sister in law has one, and uses it for all kinds of crazy stuff, like nut butters and gluten-free flours and home-made baby food... In researching the options, (Blendtec and Ninja also make nice high end professional blenders) I came across a review comparing the pros and cons of each on a web blog by Blender Babes. Besides the name being a riot, the review was awesome, and persuasive enough to inspire me to take action.

I took the plunge with a Vitamix (currently on sale with free shipping thru Sur La Table) and broke that baby in this morning! I am trying a 21 day whole juice challenge (with a brief interval this coming weekend for a trip I had planned ages ago). Here's the link to the challenge if anyone feels like checking it out.... http://www.blenderbabes.com/weightloss/

My goal is to have 2 smoothies per day - one in lieu of breakfast, and one between lunch and dinner, in place of a snack.
Ingredients in today's concoction:
1 beet, peeled, with greens
1 carrot, peeled and rough chopped
3 small stalks celery
1 small grannie smith apple, cored
1 medium ripe banana
1 cup frozen mixed berries (strawberries, blueberries, raspberries, blackberries)
1 cup filtered water

Blended smooth as silk, color was a deep raspberry. Tasted mostly the banana, and a hint of apple. Not bad! I am thinking this is going to be a really easy way to get in those 5 or more servings of veggies each day!!

Works out to make two servings, at 190 cal per serving.

  Member Comments About This Blog Post:

ROXYZMOM 4/7/2014 8:47PM

    I went to a class on that a couple months ago with my Mom. I didn't drink the smoothies long, but did get more into veggies and salads. Its also good for making vegetable soup. The only downside my Mom ran into is that her triglycerides (sugar) went way up. She said she was throwing a lot of fruits and carrots into every smoothie. She may have taken it too far!

My favorite thing to make in it is red pepper hummus - yummy!


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AKATHLEEN54 4/7/2014 8:40AM

    Well it sounds like a really great way to get back on track and get back to that healthy, happy person inside you. I would LOVE to have one of those blenders. The smoothie sounds great, but you'll be able to use it for so many more things. I'm sure you'll be coming up with all kinds of healthy, homemade recipes.... hope you'll share! emoticon

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MJ7DM33 4/6/2014 9:27PM


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