Coconut water and easy mac and cheese.

Since I didn’t lift yesterday, I went to the gym today.  I am starting to recognize the regulars there.  They are always doing the same stuff!  It was nice when I first got there, I had the place all to myself.  That only lasted for about 15 minutes, but it was fun while it lasted 😀

New lifting gloves:


About $15.  I like them – the padding isn’t too thick, but it is sturdy enough so that gripping the weights is comfortable.  Hopefully these will hold up better than my others!

Did a misc routine today as I have finished this stage of NROLW:

  • Romanian deadlift with upright row (my favorite!)
  • Dumbbell squats
  • Incline chest fly
  • Seated lat row
  • Horizontal wood chop
  • Planks
  • Arnold press
  • Then treadmill walking

Came back and made delicious protein pancakes!  I have found that adding in 1/4 tsp of baking powder makes them nice and fluffy.  And if you add protein powder, it should be brown rice or soy powder.  The whey protein makes the pancakes tough, in my experience.


In response to some coconut water questions, here is some more info about it.


Many people confuse coconut water with coconut milk.  They are really very different.  Coconut water is the juice from young, green coconuts and is pretty much clear.  It has a very light coconut taste and almost sweet, but not quite.  It tastes kind of like water with some coconut extract in it.  I think if you drink sports drinks, it will likely taste very bland to you. I actually like the flavor.  I got some with Mango extract in it and it was quite tasty.  I purchase it in the natural foods aisle at Hannaford stores.  I am not sure if megamarts carry it or not.  You can check where nutritional supplements are sold, because it might be there.

Unlike coconut milk, coconut water has no fat.  It has more potassium than a banana (670 mg per 8 oz),which is why it is great post workout!  It also has magnesium, calcium and phosphorous.  The only thing it is missing is more sodium (for a complete electrolyte drink).  The calories are very similar to Gatorade – about 60 for 8 ounces.

Compare to Gatorade:

Coconut water ingredients:  Coconut water (fruit extract, if used), ascorbic acid (vitamin C)

Gatorade: water, sugar, table salt, carbohydrates, electrolytes (110 mg sodium, 30 mg potassium, 93 mg chloride), high fructose corn syrup, artificial colors, glucose, fructose, and sugar. Then there is the kind with the sucralose.

I really only use this to supplement long exercise sessions.  If I run for over an hour, I will have some.  Or a really long bike ride or brick.  Otherwise, I just fuel before the workout.  I am always amazed at the jolt I feel right after drinking it during the workout.  Guess that means my body needs it.  Too bad races can’t get sponsored by a coconut water company instead of Gatorade!

John and I went to visit Pixie at the vet’s today.  She was the only animal in the kennel area.  She started meowing right away when she saw us.  She was still a little groggy, as they have her on pain meds.  3 of her feet are all tightly wrapped up.  They looked so small!  Of course, that was just because of the compression.  She was purring and seemed fine.  The staff said she was getting a lot of loving and was being very friendly with them.  Wish my new doctor was like the staff at the vet!  She’ll be coming home tomorrow.

Made the quickest and easiest mac and cheese ever for dinner!  It took 3 ingredients:


While the pasta cooked, I pan sauteed the broccoli.  Then I added 1 wedge of laughing cow to a bowl, topped with the broccoli and the drained pasta and mixed well:


Perfection.  I rarely eat pasta as you don’t get much for the calorie buck and I am more of a bulk eater, but this was definitely yummy!

Question:  Do you drink any sports drink?  Which one do you like?

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14 thoughts on “Coconut water and easy mac and cheese.

  1. Karyn

    Yum! Your dinner looks delicious! I can’t wait grocery day. I have been out of broccoli for what seems like forever. My most favorite veggy! 🙂

    I don’t drink any sports drinks, they are WAY to sweet for me. I just might have to track down some coconut water though and give it a try.

  2. Susan

    Thanks for all the coconut water info! I actually never used to like it. My only experience was drinking it right out of the coconut after it had been sitting in the sun for a while. But chilled in a box is quite nice! Lately I’ve been using it as a base in my post-workout smoothies. Although, I’ve been thinking about picking up some gatorade to take “shots” of during my long runs. It’s cheaper! 😛

  3. Kristin

    So, while reading your blog tonight, I am also watching Iron Chef America, and go figure the secret ingredient is coconut! Alton Brown tells me that coconut water straight out of the coconut is actually sterile and was used as an IV fluid during WWII.

    Glad Pixie is doing well!

  4. Pingback: Finding Radiance » Coconut water and easy mac and cheese. | protein-power-lifeplan | protein-power-lifeplan needs supplementing

  5. PTG1002

    I super-pink-puffy-heart coconut water – I just wish they weren’t so darn expensive!! I drink the O.N.E brand (ZICO isn’t available out here) and it’s like $1.89 per container!

    I’ve made that mac & cheese before. It’s yummy. :o)

  6. Shelley B

    I love your new workout gloves…and they’re pink – bonus! I’ll have to check our local Academy to see if they carry that brand. I need some better padding than what my current gloves provide.

    I don’t drink sports drinks…figure I really don’t workout enough to merit them. But hey, if I ever run for an hour (hahahah), then maybe I will try some coconut water!

    That pasta looks great – I always forget about using LC cheese with pasta, so thanks for the reminder!

    Glad Pixie is doing well; know you’ll be so glad to get her home tomorrow. Shredded newspaper works great in the litterbox, btw – you don’t have to buy the expensive stuff they recommend for when the cats are healing from their declawing.

  7. debby

    Hi Lori, thanks for the coconut water info. And the tip on the protein pancakes and whey protein. The one time I made them I used whey, and they were tough, and I never tried again!

    I’m just like you about the pasta. But lately, I’ve made a few things, and use ‘one serving’ of pasta mixed into a bunch of veggies and whatever, and make 4 big servings. That way, you still get a bit of pasta, but more bulk! And I have to try the laughing cow cheese that way. Looks really good.

    And yes, lately I have been craving brocolli more. Could it be I am influenced by a certain person’s food pictures???LOL

  8. Michelle @ A Shade of Gray

    Love your gloves (pink is my fave color!)

    Thanks so much for the review/info on coconut water. I learned a lot and can’t wait to try it!

    I don’t usually drink sports drink unless I am at an event and drinking gatorade at the stations. Water pre/during workout and then a carb/protein shake post-workout is my norm.

  9. Pubsgal

    Glad Pixie’s doing well!

    I found that Crystal Lite makes an “electrolyte replacement” lemonade powder stick (10 calories per stick, no sugar/carbs) and I also use the Power Bar low-calorie electrolyte drink packets (20 calories a stick, 4 grams of carbs/sugar). Depending on my workout, I might use one or the other. (For example, for me, some carb is good during/after an hour+ workout.)

  10. Barb

    I occasionally drink Propel. The coconut water sounds yummy. I may have to give it a try.

    I’ve been adding a lil baking powder to my pancakes as well…although now I realize I forgot it this morning. I’ve also found the pancakes a good way to get my ground flax seed in. I add 1-2T to the batter. I don’t know how I ever survived w/o the yumminess of they lil gems.

    Up until a year ago I thought I hated broccoli. Of course not much healthy food crossed my lips. Now I eat it pretty much everyday!

    Yay for Pixie doing ok. 🙂

    Oh…I rarely ever eat pasta either.

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