Coconut Water Smoothies

If you recall a while back I mentioned trying a recommendation from a friend regarding coconut water to aid in charlie horses in one of my legs after a workout. Since posting about this I have gotten a few requests on what type of smoothies I have been preparing since I was not a big fan of the coconut water straight from the bottle. So I thought I would share with you what I have come up with so far and maybe you can get relief with these painful muscles spasms also.

First, let me just say, I did start online researching what everyone else has been adding to their smoothie concoctions. I struggled to find a smoothie that did not add protein powder which I don’t believe in getting in powder form so I ended up starting from scratch. Protein powder has always been, in my option, a fad and I see no reason to not get enough protein in your daily diet rather than by expensive, gritty, powder form in a drink.

So without further ado, here is what I have tested and has been a big hit for me. The first thing I did is made a trip to the grocery store for some frozen fruit. Fresh would also work but it’s winter here so frozen was just more logical. I took it home, thawed it, and blended up my chosen fruits.

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I froze these blended fruits in small cups for single serving smoothies in minutes when needed.

I also purchased coconut water and a blender bottle, found at most discount, drug, or vitamin stores.

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Then it was time to experiment with different blends and here are the favorites so far.

Blueberry Burst:

8-12 oz. coconut water, 6 oz. vanilla yogurt of choice, 1- 4oz. cup of blended blueberries, 2 Tbs. ground flax seed. Shake well and enjoy.

Orange Tropics:

8 oz. coconut water, 4 oz orange juice, 6 oz. vanilla yogurt of choice, 4 oz. blended peaches, and 2Tbs. ground flax seed

Strawberry Fields:  8-12 oz. coconut water, 4oz. blended strawberries, 6 oz. vanilla yogurt of choice, 2 Tbs. ground flax seed

This is all I have come up with so far. Although, I have been thinking about a mixed berry creation, and a mango mixture for the next trip to the grocery store. Honestly, you will have to just experiment with things you enjoy. Think powdered peanut butter, almond milk, cinnamon, nutmeg, mashed banana, chocolate or shredded coconut…..all these would be wonderful additions or ingredients to come up with your own post workout drink.

Also, you may want to read the label on the coconut water you purchase. Many have added sugars that will make them taste better but ultimately won’t be serving the purpose of drinking this rehydrating beverage.

Let me know if you come up with an especially tasty one, I would love to try it myself.

Fitness and Food In Week #1 of 2017

The first week in 2017 proved to be a challenge but ultimately was successful. Having Monday off was wonderful which meant we could go to the gym anytime of day to try and avoid the crowd which we did with success. Tuesday-Friday the gym was plain old crazy busy so I avoided it like the plague. (We have inside information since our son works at our gym)

All my daycare children returned to normal schedule…..but routine took awhile to find once again. Plus, they all brought back a cold virus of some sort so we shared in all these germs as well. Don’t we all love the holidays?

Being it’s the first week of the new year and I had my hands full during the week with numerous things among a house full of children…..I am pretty happy with my workouts this week.

Sunday: almost a 3 mile hike New Years Day

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plus a home total body weight circuit

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Monday: gym: 45 minutes elliptical, rowing, stretching

Tuesday: home: total body weight circuit, 3 mile evening walk outside

Wednesday: rest

Thursday: home: total body weight circuit, 3 mile lap walk at the mall

Friday: rest

Saturday: gym:45 minute elliptical, rowing and stretching

Meals this week were all eaten at our dining room table as a family except for one evening our son was gone. His work schedule changed with the new year and this makes dinner planning much easier. Plus, we all get to eat together, something we have not been able to do for quite sometime. On the menu this week we enjoyed sloppy joe salad with burger fixings. I simply take ground turkey and my homemade sloppy joe sauce and prepare the burger. Then I take salad fixings that would normally be on a cheese burger and plate them up with a serving of sloppy joe meat on top and drizzle it with dijon mustard. Yum!

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Another dinner was Swedish meatballs over pasta. Super easy and a great comfort food in the winter months.

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One night was tortilla soup….a family favorite.

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And Friday we had breakfast for dinner…..which was homemade waffles with my homemade chicken breakfast sausage.

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The next two weeks will prove to be an exciting time if we can pull off everything we have planned. However,  there are some big factors involved that could really hamper our plans. My goals are to stay positive that it will all work out, we will see everything we are hoping to see, and I will finally have part of my “life plan” in place by the time we are done. Now, let’s just hope the stars line up and it all plays out perfectly.

 

Let It Snow, Let It Snow, Let It Snow….

Well, it’s here, 3.7 inches of the fluffy, white covering fell on Sunday and this meant life for me got a bit lot more depressing. I miss green grass, green leaves, and warmth. Suffering with seasonal depression is real everyone and it hits hard in our house when it begins to snow. However, as always, I hold my head high and try my best to stay positive….and by this I mean, I am positive that someday I will never have to endure another winter like WI winters again. Someday…..

So let’s talk about what does bring me happiness…like exercise. Here is what I did this week in the happiness department:

Sunday: 3.4 mile hike

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Monday: 3 mile mall walk…yes you read that correctly…..our first mall walking laps of the winter….ugggg!

Tuesday: gym: 30 minute elliptical, rowing and abs with a short stretch session

Wednesday: 3 mile mall walk and floor weights routine at home

Thursday: 3 mile mall walk

Friday: rest

Saturday: 1.5 mile freezing cold hike(check out the temperature when we arrived at the trailhead)

gym: 30 minute elliptical, rowing and my first attempt at the new addition to our gym….the Synergy 360 Circuit.

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This week was a bit odd. My husband hurt his shoulder so we swayed away from the gym most of the week and concentrated on walking instead. Mid week the stomach bug plagued one of my kiddos which meant some disinfecting at nap time instead of exercise for me. And then, near the end of the week we got a bit of unnerving family news that threw me for a loop which then made us change up our weekend plans. Add in the snow storm we are experiencing while I sit here and type….and well, let just say it’s a good week to have over with.