Happy St. Patrick’s Day! I love this holiday, I like to think of it as the anecdote to Valentine’s Day :p Mine was fantastic! After physical therapy and an awesome leg workout with my trainer in the morning, I headed over to my friend’s for a little pool side relaxation. We chatted and sipped delightful beverages for hours in 80 degree weather under blue skies. I think it was just what the doctor.. not the trainer (being that I’m going to be kicking my butt with cardio tomorrow to make up for it).. ordered. Great last-Spring-Break-ever day!
FITNESS
Check-in day! I almost asked not to be measured today, because I didn’t want to be discouraged for not seeing any changes after missing weekend workouts and having a cheat. But I decided to suck it up and use whatever the result were as motivation. Turns out, my body fat % went down a little, waist measurement went down and weight went slightly up.. meaning.. added lean muscle! Still repeating over and over, “it’s body fat that matters, not the scale.” If I’m being honest, I feel like a beast these days. It’s not in a bad way, I mean, I feel strong and solid.. but I still feel big. I’m so happy to see how my body’s responding to my best efforts to build. Each week I’m seeking progress and I’m seeing changes in my Shoulders, Upper Back and Legs.. but I’m certainly still adjusting mentally. I know my size gains now, means I’ll be that much better when I cut down for show. Just have to stay focused on the goal!
Tomorrow’s just a cardio day, but I’m hoping to fit in Yoga too.
NUTRITION
Oh you know there was a lot of green 
But aiming for eating green foods, just for fun, reminded me of a couple things I haven’t had in a while, and inspired a couple new fantastic treats!
Tropical #1
Breakfast was Cottage Cheese + Cake Batter Protein Powder + 1 tbsp Pumpkin Seeds and a Green Protein Macaroon Chipper..
Post workout I had a Vanilla Chai Vega Protein Shake (1/2 Vega, 1/2 Protein Powder + 3/4 c UVAB + 3/4 tsp Xanthan Gum)..
Then another old favorite, which I think is a fantastic warm weather drink.. Iced Matcha! This was just 6 oz UVAB + 6 oz H20 + 1 tsp Match Powder.. yum!
Pool-side I had a little Quinoa, Edamame, Sun-dried Tomato, Chicken mix (unpictured).
On the drive home I mentally planned what I’d prepare as soon as I walked through the door, but it all went out the window when I was too impatient to cooked, and remembered an open container of plain Oikos.. In went a spoon-full of Nutzo (finally got my hands on this and love it! No surprise there :p) and a bit of Galaxy Not Sweet Vanilla Granola..
Tropical #2
The desire to come up with something fun & green led to a new delicious snack. It’s super simple, but I’d never thought to do it before..
Fitness Key Lime Cheesecake
1 Graham Cracker crumbled
1/2 c Cottage Cheese
1 tbsp Key Lime Juice
1 tbsp UVAB
1 packet Stevia
a few drops Green Food Coloring (optional but fun)
1/2 tbsp Shredded Coconut (I used reduced-fat unsweetened)
Blend everything but the Graham Cracker & Coconut (though I bet that would be good too!) in a blender. Top the crumbled Crackers with the Key Lime mix and sprinkle with Coconut.
Yum! This was so refreshing & light.. I sense this appearing often as the weather gets warmer & warmer!
Tropical #3
Later on, I had an urge to bake. Inspired by my Key Lime concoaction, I remembered a tasty tropical muffin recipe I’d seen on Oh She Glows. I followed Angela’s recipe with a few, completely unsurprising substitutions. I replaced flour with Protein Powder (I used Cake Batter but Vanilla would be great) and Agave Nectar with Walden Farm’s Calorie-Free Maple Syrup..
They turned out perfect, and you can’t tell at all that the flour was replaced with Protein Powder.. they’re still super light & fluffy!
FUN
In honor of today’s tropical treats, I’m giving away a bottle of Artisana Coconut Butter! Not only is this the key ingredient in Protein Macaroon Chippers and Tropical Protein Muffins, but it’s fantastic on top of oatmeal, sweet potato.. you name it! To enter you can:
I’ll do a random number drawing after 10pm Friday and post the winner on Saturday!
Hope you had a wonderful St. Patrick’s Day!
Fun Links
Wow that is soooo cool that you can replace flour with PP ??!!! Who knew??!! Apparently you did
Wow! They are so light and fluffy looking….I am soooo trying this! not maybe these exact muffies but in general, subbing out wheat flour with protein powder! This just opened up a whole new genre of eats!! WOW I think this is pretty darn huge, Alyson…thank you!!!!!
And i liked your comment re formspring & opensky. I get plenty of interesting comments so i just wouldnt wanna install a system that actually encouraged those
Tuesday. Just LMK as the week plays out. I have had a freakin whirlwind day!
xoxo
Well, I already subscribed and follow you on twitter- SCORE! I love using coconut butter for pancakes and even in my green monsters! Congrats on BF%. YOur rockin it!
I didn’t realize you could sub protein powder for flour too! The fitness key lime cheesecake looks amazing. I’m definitely going to have to try that sometime soon!
Oh, I’m subscribed to your blog
I saw those muffins on Angela’s blog and thought they sounded fantastic. Love the idea of subbing flour with protein powder. Glad to hear that it worked out b/c I’m going to try these suckers out now! As for coconut butter, I have see so many recipes recently using it that I don’t even know where to begin. I haven’t used it yet, obviously, but it’s on my list of “to-try” items.
I can’t wait to have a poolside day. I agree, it’s usually just what the doctor ordered. Glad you enjoyed yourself!
Twitter: NourishedFit
says:
When are we going to get you out to AZ for hiking & pool days?!
I’ve been using coconut butter to make your delicious protein quinoa muffins! But I also like to spread a bit on top of a protein pancake, or mix a tsp of coconut butter with vanilla protein powder, Stevia, and UVAB to make a coconut protein “cream” treat!!
Twitter: NourishedFit
says:
Love that idea! I’ve never made coconut “ice cream” .. but I’m going to asap now!
I would make coconut cookies with it
Those muffins look amazing!! Nice work!!
Re: coconut butter. Most likely I would smear some on a protein cookie!
I already follow you on Twitter and link back to your blog
Manifest a WONDERFUL day
I would love to try coconut butter as a topping for one of my protein muffins!
Girl you work so hard you deserve a little indulgence by the pool every now and then
I too still struggle with seeing my muscles get bigger without feeling bulky. Hoping these Insanity workouts will help lean me out!
great job on the %! xoxo
I am so trying that key lime pie cc! Yum!!
I’m feeling the same way with the scale.. I’ll keep repeating your mantra though!
And I’ve been dying to try that coconut butter but I can’t find it in stores! I would use it on my muffins or in my oats!
And I already follow you on twitter!
Congrats on the lower %
I just recently got into lifting weights and maybe/possibly eventually finding the courage to enter a fitness comp. :/ But the whole process kind of confuses me! Right now I’m trying to up my calories so that I can put on more weight and gain more muscle–I love that I found your blog to follow you progress!
Twitter: NourishedFit
says:
Thanks for stopping by! My 1st show was just last year, and it can be overwhelming, but it’s worth it 100% in the end. If you ever have any questions feel free to email me!
i TOTALLY feel you on the “beast” feeling. I’m a tall girl (5’7) and i know i’ve put on some good muscle in my off season, but i just am having such a hard time not feeling…beefy? that’s the best way to describe it i guess. i am hoping once i get the “fluff” off that i will be really happy with the results though! hang in there….its tough doing what we do, but worth the results in the end
I am yet to enter the coconut-butter-craze… but I mean if it were FREE
Hey – I’m a college kid. I can do free.
I think I would want to try using it in my coconut key-lime shakes! If I get to brag on myself, I do make a pretty mean protein shake, and I have a feeling that this would just be like icing on the cake. Er… shake!
And of course, I’m already subscribed to your blog!
AWESOME giveaway. eccck. Last night I tried to make coconut butter but failed. I actually burned/melted/overheated my magic-bullet blade. So sad, I was going to make a PB and coconut butter sandwich
on my blog list
I love coconut butter! I started using it to make an amazing fudge recipe from Clean Eating Magazine. Now I use it in place of margarine when making baked goods. I have an Indian Samosa Casserole I make from Vegetarian Times where I use coconut butter in the crust. Outstanding flavor!
I’m a follower! Yay!
Hmmm… my favorite coconut butter use is eating from the jar with a spoon… although one spoonful is more than enough! Love it but it’s super rich! I’m planning on making some raw coconut butter frosting for your Protein-Infused Carob Brownies. YUM.
I would def. use the coconut butter in my oatmeal or on top of protein cakes! Yum!!
Your also on my blog list
Congrats on those measurements! More muscle!
That butter – I would try it on all those recipes above!!!
i love yoru blog, have I ever told you that..i really do. I love your creative meals and energy!! so much hard work and dedication goes into your fitness competitions and it really pays off!!
key lime pie is my FAVORITE thing in the world! i so am all over that key lime/graham cracker treat! where do you get key lime juice?!?!
I would love to win the coconut butter to make the tropical muffins and also drizzled on my oats!
Twitter: NourishedFit
says:
Thank you so much! I just got it at the regular grocery store (Safeway I think), the brand is Nellie & Joe’s.
I follow you on twitter (onefitfoodie)
I subcribe to your blog!
Just followed you! I’m kelzfosho.
Subscribed to you through Google Reader as well. Tomorrow I will also link back to you on my blog when I write a new post. 
As for the coconut butter… oh my goodness, words cannot describe how much I love coconut butter. I put it on/in EVERYTHING. Oatmeal, pancakes, toast, on a piece of dark chocolate for an occasional treat, straight off the spoon, etc. It’s one of my most favorite things ever. I think it’d be awesome to try your Quinoa Muffins, but use chocolate protein powder and mix in some coconut butter. Now THAT would be heaven.
My fav for sure is almond butter on an apple – perfect for a pre workout snack!!!!!!!
… sorry meant to say Coconut butter – Hope I win!
I’ve never had coconut butter, but I’m dying to try it! The muffins sound delish!
Hey
I’m not sure how to “subscribe” to your blog, but I read it! (obviously haha since I comment) so… maybe that counts?
My FAVORITE recipe, which you should try if you have chocolate cravings like me:
Sugar free, spenda sweetened, almond (or any other mixin) chocolate bark:
1/4 cup (4TB) virgin coconut oil- melted
1-1.5 TB Cocoa powder
1/4 tsp POWDERED stevia
2oz nuts, coconut, or other mix-in be creative! flax works too (optional)
Put metal bakeware cake pan or cupcake pan (makes nice medallions or PB cups) in freezer for 5 minutes while making chocolate.
Melt coconut butter just enough until melted, don’t overheat. ~1 min in microwave should work.
Mix in cocoa powder and stevia with a spatula until homogenous. Add mix-ins
Remove pan from freezer, line with plastic wrap
Pour mixture into pan
Freeze 10min.
Voila! Sugar free chocolate bark in less than 15 min. It’s amazing too. Have to really exercise self control with this. I make it often so I’m already getting low on coconut butter, heh! I love it, and would love a jar of this type of butter becuause I’ve had it in the past and it’s super tasty. But there you go! a recipe for your giveaway
-D
I made those muffins too, except I used avocado because I don’t have coconut oil! I’ve never used it and I’d love to try it in baked goods like muffins and cookies!!
You’re awesome, congrats on meeting all your goals! I have actually never tried coconut butter, so this would be great to try! Love your ‘cheesecake’
i came to say hey gurrrrl and you’re having a giveaway! double the fun
espesh for something stellar like coconut butter!
btws i totes have your quinoa muffins on my list of thangs to get done
COCONUT BUTTER!!!! aaaaah! i’m from canada and i cant find this stuff ANYWHERE! i would be so happy if i won this! i really want to try it w/ chocolate protein pancakes!! yummmm