Fruit Smoothie

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I wanted to follow up my chocolate smoothie recipe with a fruit smoothie option whereby no protein powder is used.  For those who don't like the texture of protein powder, one can certainly enjoy a healthy protein smoothie nonetheless.

Greek yogurt can be an adequate source of protein. The blueberries and strawberries are low-glycemic, and only a half banana keeps sugar content to a reasonable level.  Another tip is that frozen fruit will automatically make the smoothie cold and icy, so no additional ice is usually necessary.  But then again, experiment until you discover your desired consistency.  Finally, I find that a liquid other than water makes fruit smoothies taste a little better.  Almond milk or cow's milk are my picks, but soy or coconut milk will be fine too.

  • 1 cup almond milk
  • 1/4 cup frozen blueberries
  • 1/2 cup frozen strawberries
  • 1/2 banana
  • 1/2 cup of greek yogurt
  • 1 tsp flax seed meal
  • 1 tsp chia seeds
  • 1/2 tsp maca powder

Chocolate Smoothie

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chobani greek yogurt whole milk.jpg
bob's red mill flaxseed meal.jpg
healthworks chia seeds.jpg
healthworks maca powder.jpg

Time for a detour from my usual garden photos in order to highlight modern day nutrition.  My chocolate smoothie recipe is on the menu, and I typically enjoy it once per day usually in the morning.  However, smoothies are the perfect meal for any time of the day.  I use a Blendtec blender, which performs very well.  Since taste and desired consistency vary, it's best to experiment with the amount of water and ice to achieve the desired outcome.  If after the initial blend, your smoothie isn't the right consistency, add what you need and give it another quick blend.

I really enjoy this smoothie with the chocolate protein powder for flavoring and protein as well as the additional whole food ingredients to raise its nutritional and protein value.  Pictured are some brands I use, but there are many good brands out there, so experiment until you find your favorite brands.  Let's get to it:

  • 1 cup of water
  • handful of ice cubes
  • 1 scoop Muscle Milk Natural Chocolate
  • 1/2 banana
  • heaping tbsp of greek yogurt
  • 1 tsp of flax seed meal
  • 1 tsp of chia seeds
  • 1/2 tsp of maca powder

eggs and sausage for breakfast

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Scrambled eggs with some additional veggies tossed in; broccoli with red and green bell pepper to livin' things up.  Don't forget to include the egg yolk because it's full of nutrients not found in the egg white.  Eggs from pastured chickens are superior to "cage-free / free-range chickens".  You can taste the difference, and the yolk is a dark, rich yellow-orange color.  As for the sausage, I go for no additional nitrates and nitrites.

clif shot bloks

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Clif Shot Bloks is a product that I personally favor for nutrition needs during extended endurance events.  I add these to my nutrition plan because the sports drinks can get overly sweet and tiresome during half and full Ironman events.  Gels are OK but then again, too sweet after awhile.

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Clif Shot Bloks are soft chews that provide calories in the form of glucose AND provide a dose of electrolytes.  As a side note, new research questions the true needs of additional electrolytes during an event, but in any case, they are found in Clif Shot Bloks.  One last benefit is that the chews offer a little more substance versus sports drink, so this can be a welcomed change when you crave something different during your bike, run, etc.

salt stick caps

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Salt Stick Caps is a supplement intended to replace the body's electrolyte levels.  Various factors influence the quantity and rate as which we lose electrolytes.  Heat; humidity; activity duration & intensity; and individual sweat-loss rates drain our electrolyte tank.

Once we determine, through training, our electrolyte replacement needs, the correct dosage amount can provide a quick and easy refill of sodium, potassium, calcium, magnesium, and vitamin D.

These caps are especially handy when you need a change from the sweet sports drink method of replacing electrolytes....during a 70.3 or full Ironman race.

Why are electrolytes so crucial to athletic performance...they reduce muscle cramping and fatigue during the event and can prevent nausea following a big endurance event.  Believe me, I know this through personal experience.