Pumpkin Protein Shake

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I’ve been looking to increase my potassium to help combat some muscle fatigue and cramping I’ve been experiencing.
Bananas tend to be the ‘go-to’ source for potassium but also are high in fructose and calories, neither of which I want.
Looking for some natural alternatives, mushrooms and pumpkin caught my eye. While I’ve been adding mushrooms to my morning eggs, I’ve developed this post workout shake to not only keep my potassium levels high enough to help power me through my workouts, but also to increase my fiber, vitamin A, antioxidants and B vitamins.
And of course, with Progressive Weight Training, protein following your workout is critical to repairing and building the muscles you have broken down and stressed.
This shake is perfect year round but I love it for the fall/winter season. Not only is it good for you, but delicious!

Notes: In this Post Workout Protein Shake you can exchange the coconut water for a high protein nut or rice milk or skim milk.
You can also substitute pumpkin pie filling for the plain pumpkin if you don’t want to mess with spices. I like to fiddle with mine, adding lots of cinnamon for blood sugar and appetite control.
Also, I am hooked on the Melaleuca protein powders. The Pro-flex has 20g of protein, the Vitality has 30g. They are rich and yummy tasting as well as formulated, but use your own favorite brand.
You can add a shot of espresso, instant espresso power or instant coffee, or skip altogether.

8-10 oz of Coconut Water
2 scoops of Protein Powder (Vitality = 30grams)
2 tbsp Pumpkin
1 tsp decaf instant Coffee
5 grinds of Nutmeg on the grater
1/2 tsp Cinnamon
Dash of Ginger
Small pinch Allspice
Large handful of Ice

Blend and enjoy!

Mini goes to LaCrosse Wisconsin!

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(Mini stopping to enjoy one of the Locks on the Mississippi River)

Mini Says: “I love Bicycle rides. My family loves me because not only am I cute but I’m practical too!”

One of the passions BigMan and I developed this summer was bicycle riding. Initially I picked it up to add to my fitness regime since it’s such a wonderful calorie burn and it gives me the freedom to eat the way I want to be able to eat, instead of eating like a rabbit counting calories. As the summer wore on and we got in better shape, increasing our distance, we decided to take a ‘Mini’ vacation to LaCrosse Wisconsin to ride the very first bike trail in America. Sparta, which hosted a train rail line back in the day, converted that rail line into a bike path when it was mothballed and a new line put in. Now, if you ride from the trail head in LaCrosse to Sparta, you can log 21+miles. From Sparta, you can continue up another 10+ miles to Tunnel #1, which is not only 1 of 3 wonderfully hand carved tunnels, but also a winter bat sanctuary.

Hubby and I ticked off over 40 miles Day 1 by riding from LaCrosse to Sparta and back again. Burning over 3,000 calories, we were able to fully enjoy amazing food and fun beverages in downtown LaCrosse. Then Day 2, Mini hauled the bikes to Sparta. We unloaded them, and started the 3% grade climb up to tunnel 1. Since it was sunday and we still had a drive back home, we only went as far as tunnel 1 before we headed back down.

The trail is all packed limestone. So, if it’s sunny and dry, its a breeze and we could cruise an easy 16 mph on the flats. We discovered however, that after a rain shower overnight, the trail is slow where it was damp. Be sure to have at least hybrid tires on your bicycle or it could be a rough go.

If you are near LaCrosse WI and have your bike on your roof….I highly recommend the ride. The ride sports some amazing views and downtown LaCrosse is quaint, full of friendly people and a great place to grab a post ride bite!

We fully enjoyed ourselves having a healthy vacation….

And Mini loved being admired, as usual!

(Mini getting ready to take a nap, at the bike path trail head in LaCrosse)

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(Limestone bike path from LaCrosse to Sparta)

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(Vistors Center in Sparta. Head left and its ALL uphill!)

 

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(Tunnel #1. About 10 miles from Sparta. The doors were installed to close in winter to protect the bats)

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(The Tunnel is long, dark and drippy. Bring a STRONG flashlight if you want to go on to Tunnels #2 & 3)

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Healthy Coconut Chocolate Haystack Drops

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Healthy Coconut Chocolate Haystack Drops

Coming back jet lagged from an overseas trip, I was in need of a sweet treat that was at least decently healthy for me. So, putting together a number of recipe inspirations, I came up with these delightful morsels. They are easy and tasty and you can add in other items to bump up the health factor. Coconut is a miracle oil. Just do a google search on the benefits, and this alone will inspire you to make them. Add in the honey for natural anti-bacterial/microbial properties as well as a good and natural sweetener, cocoa powder and its antioxidants as well as endorphin boosting properties and these three ingredients alone are worth the effort. Then, we have oats for heart and gut healthy fiber, a second dose of coconut (fiber) and when you add in flax/chia seed you are getting proteins, fibers, anti-oxidants. Almonds are an anti-oxidant and boost the protein. Blueberries and Tart Cherries are a super food which will boost the value even more.

Be sure to keep them in a cool place, as coconut oil melts at body temperature.

1/2 cup Coconut Oil
1/2-3/4 cup Honey (to taste)
4 heaping tsp Cocoa powder. (I used King Arthurs double dark dutch)

Melt the oil in a sauce pan, add honey and cocoa powder. bring to a boil, whisking constantly, and remove from heat.

Add in:

3 cups quick cooking Oats (I prefer organic, gluten free)
1 cup shredded Coconut (unsweetened would be ideal, natural as possible, but Bakers brand works in a pinch)
1 tsp Vanilla
1/2 tsp Almond Extract

Mix completely and drop in dollops on to waxed paper and let cool and harden. If your kitchen is warm, you will need to refrigerate to harden.

**additional suggested add-ins: flax seed, chia seed, pumpkin seed, healthy chopped nuts like almond or walnut, dried cranberries or blueberries, peanut or almond butter.

**for a prettier presentation, let them firm up, and then roll in to balls. At this point, you can roll in additional cocoa powder for easier handling, like you would for a truffle. I would reduce oats to 2 1/2 cups if adding in a lot of additional add-ins.