Pina Colada Smoothie


I have another great smoothie recipe to share with you all today! It combines two of my favorite tropical fruits: pineapple and coconut. The pineapple provides lots of natural sweetness, and the coconut milk adds a thick, creamy texture. Think of it as a virgin pina colada…. with protein powder.

This is a more high-calorie smoothies than I usually featured, and would not be helpful for those of you looking to lose some weight. The coconut milk contains a lot of fat (which is why it is soo delicious). If you want to slim this recipe down a little bit, substituting coconut water for the milk would still provide a subtle coconut flavor without all the calories. Coconut water is a great source of hydration, and is packed with potassium. However, I personally do not love the taste and somewhat slimy quality of coconut water. I will be sticking with my fatty coconut smoothie or nothing at all ūüėČ

Pina Colada Smoothie

1/4 cup coconut milk

3/4 cup water

1 banana, frozen

1/4 cup cubed pineapple, frozen

1 scoop protein powder

Add the liquids and then the solids to a blend. Blend until smooth.


***In case you were desperately wondering when my camera will arrive as much as I am (which I’m guessing no one is), it officially left Miami yesterday at 6pm. I will be continually refreshing USPS in search of its latest location!


Mocha Berry Smoothie

I have been a smoothie fanatic these past couple of weeks. The mixture of the blazing hot weather and the fact that I can take breakfast on my way to work, has definitely added to the appeal of smoothies. I usually make 3-4 each week, and try to vary the flavors a little bit each day. My regular rotation of flavors include: bananas, peanut butter, cocoa powder, and coffee. If I want something a little heartier, I will also throw in some oatmeal or spinach. Every once and a while I will try a new combination. Sometimes it’s not a combination I would ever replicate: banana chocolate coffee-I thought it sounded good, but it wasn’t! And occasionally it is delicious enough to make again and again. Until I realize that I really should blog about my success! Today’s flavor is Mocha (blue)Berry, and it is perfect as a fruity treat with a little¬†caffeine¬†kick!



Coffee is becoming more of a smoothie staple as I become addicted to caffeine (I blame the K cup machine in the office), but I rarely want to sit down and drink a cup of coffee. I usually workout in the mornings, and freshly brewed coffee does not help me cool down and stop sweating enough to put on make up. However, I have gotten in the habit of turning off the warmer and letting the java cool while I work out and shower. When I am ready to make my smoothie before heading out the door, the coffee is room temperature and great as a smoothie addition. Obviously if I had an espresso machine I would use it in a heartbeat, but coffee is working just fine for now! I actually got the idea for this flavor combination from a coworker who ordered a raspberry mocha from Starbucks (on the sad sad day that the K cup machine broke). I sampled his drink and was surprised how well the coffee and berries blended.

Mocha Berry Smoothie

makes 16 oz

3/4 cup cooled coffee

3/4 cup almond milk

1 cup frozen blueberries

1 scoop protein powder

Pour the liquids and blueberries into the blender. Top with protein powder and blend until smooth!

***No camera yet, so Flickr pictures will have to suffice for a while!

Key Lime Pie Smoothie

Happy Memorial Day!

I hope most people are able to take a little break and catch some rays today ūüôā

I just got back from a short run, and will hopefully be spending the rest of the day chilling by the pool with Perry and his family. it’s rare for Perry to have a holiday off, so we are going to enjoy this extra time together before he goes back to school.

Before I head out, I am going to sipping on a Key Lime Pie Smoothie to fulfill my morning protein needs. It is so light and fresh, with the smooth creaminess of key lime pie. The lime juice and sweet whey powder create the perfect tart balance. I love that the oats mimic the crust and provide some extra fiber. You could also throw in a handful of spinach to get a bright green color, and some added nutrients!



1 cup almond milk

1/4 cup plain Greek yogurt

1 frozen banana

2 Tbsp instant oats

1 scant Tbsp Lime juice

1 scoop vanilla protein powder (whey gives the sweetest creamy taste)

Directions: Add the oats to the almond milk and let sit in the blender for a few minutes. Then add the rest of the ingredients and blend until smooth.

Also, chicken coop update:

The boyfriends (Perry and David) helped us tremendously (in part because they are both over 6 feet tall) in constructing the chicken pen yesterday.

Perry helping put on the wire roof

David holding up the roof beam

Claire and my dad put the finishing touches and screen door on this morning.

Now we just have some little touch ups to do before it is totally completed!

Finding a New Fitness Goal

This morning I woke up early to fit in a five mile run before a day of studying. I have my first exam tomorrow for my Native American Literature class (random, I know-it fits a general education requirement) and I need to hit the books today!

After my run, I fueled up with a tropical green smoothie-but with a twist. Instead of water and orange juice, I added 1/2 cup of pasteurized egg whites to the blend.

I have always been intrigued by the recipe on the back of the carton for a protein smoothie. Sometimes the taste of protein powder can get overpowering and sickening, and I thought adding egg whites would be a great way to get the protein I wanted without the strong flavor.

Smoothie success!
I know it looks like green goop, but it tasted delicious

Now on to the next topic of today’s post: workout challenges. I am very goal-oriented in most aspects of my life, and I love to be challenged. I think this character trait is even more true when it comes to fitness, I love working towards a goal. Now that dance is over, I have 8ish extra hours in the week in which I am no longer active. I would like to either train for something or get a solid workout plan with some type of concrete result.

I am thinking about running a half marathon in the fall, but it is a bit early to start training for that race. My dad really wants to run one of the mud obstacle course 5ks with me.

Being trampled in the mud=my worst fear


I am not super crazy about the idea, but it will probably happen if there is one near Raleigh/Charlotte this summer.

I really want to run another triathlon. I’m actually think about doing one next spring and maybe a Half Ironman in the summer, which would be a serious challenge! However I promised myself during my hellish bike ride last race that I would get a road bike (not my comfy yet clunky commuter bike) before I attempted another triathlon. And since I do not have ¬†a salary, a bike is really not in my immediate future.

Any other ideas for a good training goals/programs? Fun races?

Daily Eats

I have kind of run out of steam as far as the whole Thirsty Thursday smoothie thing goes. I will still post cool smoothie recipes as I come across them, but will not feel the pressure to have something interesting to share each week.

Today I decided to do kind of a day in the life type post by documenting everything I ate yesterday. I usually do not have the time or patience to photograph everything I eat during a normal day, but yesterday I took a little effort to give you insight into what I actually eat on a daily basis. This exercise proved really helpful for myself as well, because I have never kept a food diary or anything so it was interesting to really think about all the foods that I put into my body. Ok, enough words. Let’s get to the photos:

Breakfast: green bean and turkey egg muffins...x 3

Lunch: Tuna Cannellini salad over mixed greens

Snack 1: Greek yogurt mixed with peanut butter

topped with almonds

Snack 2: cherry tomatoes with hummus, egg muffins (number 4 of the day-did I mention they are my new favorite thing?)

Dinner: the last of the lentil soup with a little mountain of parmesan on top

Snack 3: Popcorn-I wish I could say something about how I only ate half the bag and saved some for later, but that would be a lie.

Post-workout snack: plain smoothie (almond milk, protein powder, ice, cinnamon)