What can I add?

Carriehelene

So in tracking my diary, I'm consistently falling short of protein, fiber and iron. I've decided to solve this by having a protein smoothie every day. Picked up some whey protein, baby spinach, non-fat Greek yogurt, and frozen fruits. I'll drink it in the afternoon (my most dangerous snacking time) and that will also hopefully help break my famous Amos chocolate chip cookie addiction I've seemed to develop recently. Added benefit is that I do my exercising in the late afternoon, so additional protein at that time would be ideal, right? So, what can I add to it that's high fiber? I was thinking maybe beans of some kind, since I hate them, and maybe the smoothie will help hide the taste of them. Opinions? Also, my diary is open if anyone cares to see it.

Ultima_Morpha

Do you have a known iron deficiency? Just because you aren't hitting RDAs doesn't mean that you need to supplement.

Iron absorption is going to be inhibited by the yogurt so while there are other benefits to the spinach you aren't getting the full benefit. Better to pair the spinach in a fruit smoothie. Pear, white ginger tea, and spinach is a nice combination.

Chia seeds are a decent source of both fiber and protein. Beans do blend in pretty nicely.

rainbowbow

firstly, you should know that the iron in spinach is generally very poorly absorbed. In addition, iron absorption is inhibited by calcium. So trying to do both in one smoothie is counterproductive.

My suggestion?

1.) Take an iron supplement on an empty stomach 1-2 hours before eating. Take this supplement with a source of vitamin C (which nearly triples absorption). I personally like to take Spatone Iron Enriched Water in a glass of OJ because it doesn't cause me digestive issues. It's only 30% of your RDI , but the iron is very easily absorbed.

2.) Drink your whey/yogurt/fruit smoothie in the afternoon when your cravings are high.

3.) Add either a fiber bar (fiber one, etc.) as a snack. OR try taking a couple capsules of Metamucil before your meals or shake.

JeromeBarry1

For your smoothie you could keep a week's supply of cooked lentils in your fridge and put 50g of them into your blender. You won't notice any taste.

Carriehelene

Glad I asked, I had no idea that the yogurt would do that to the spinach. On my blood tests, iron shows low, but not low enough for dr to want to intervene IYKWIM. More a, "your irons a little low". And your mentioning chia seeds (which I did see at store) reminded me that I bought milled flax seed and completely forgotten about it. Which is better fiberwise? Chia or flax?

Also, what is white ginger tea, and where would I look in the stores for it? Not a tea drinker, so not a clue.

jagodfrey08

Powerful Yogurt is awesome and packs 21g of protein. They make tasty drinks that I like. Their yogurt is a bit thick for me, but it might work for your smoothies. You can also buy powdered peanut butter to add protein without adding a ton of calories.

I also have Think Thin protein bites as a snack sometimes.

Lenny & Larry's makes vegan cookies with 32g of protein per cookie (360 calories....they are HUGE).

As far as fiber goes, leafy greens, apples, whole grains (oats, amaranth, buckwheat, flax, etc) are great for fiber...as is pumpkin (Tis the season). Maybe add a little canned pumpkin to your smoothie with vanilla greek yogurt and some pumpkin spice?

Carriehelene

Eat salad everyday for lunch with romaine. Think I'll add some spinach to that on the days it's not in the smoothie. There's like 2 hours between eating them, so that should be enough digestion time (I think). PB is out, as are all nuts of any kind. Pumpkins a good idea though. And going apple picking sometime in the next few weeks.

kommodevaran

Red meat and liver is great for iron and protein. Whole grains, fruit and berries for fiber.

tryett

jagodfrey08 wrote: »

Powerful Yogurt is awesome and packs 21g of protein. They make tasty drinks that I like. Their yogurt is a bit thick for me, but it might work for your smoothies. You can also buy powdered peanut butter to add protein without adding a ton of calories.

I also have Think Thin protein bites as a snack sometimes.

Lenny & Larry's makes vegan cookies with 32g of protein per cookie (360 calories....they are HUGE).

As far as fiber goes, leafy greens, apples, whole grains (oats, amaranth, buckwheat, flax, etc) are great for fiber...as is pumpkin (Tis the season). Maybe add a little canned pumpkin to your smoothie with vanilla greek yogurt and some pumpkin spice?

Powerful yogurt is awesome, I especially like the Key Lune but the Vanilla Bean is awesome toads stuff to. They also make smoothies that I haven't tried yet but want to.

jagodfrey08

tryett wrote: »

jagodfrey08 wrote: »

Powerful Yogurt is awesome and packs 21g of protein. They make tasty drinks that I like. Their yogurt is a bit thick for me, but it might work for your smoothies. You can also buy powdered peanut butter to add protein without adding a ton of calories.

I also have Think Thin protein bites as a snack sometimes.

Lenny & Larry's makes vegan cookies with 32g of protein per cookie (360 calories....they are HUGE).

As far as fiber goes, leafy greens, apples, whole grains (oats, amaranth, buckwheat, flax, etc) are great for fiber...as is pumpkin (Tis the season). Maybe add a little canned pumpkin to your smoothie with vanilla greek yogurt and some pumpkin spice?

Powerful yogurt is awesome, I especially like the Key Lune but the Vanilla Bean is awesome toads stuff to. They also make smoothies that I haven't tried yet but want to.

Their drinks are awesome! I especially like the mocha double shot espresso. Helps my caffiene/coffee cravings...and it's cheaper than Starbucks. Lol

fr33sia12

Also remember that many people don't enter the iron content when entering foods on the database, so you could be getting more than you think.

And caffeine stops the absorption of iron too.