One year ago one of my favorite workout accessories of all time welcomed into the world a baby, fitbook junior!

fitbook junior is just like my fitness and nutrition journal, fitbook, only it’s designed for the kiddos in mind, that and it comes with a coaches guide and stickers. Lucky kids! The cool kids who already have these activity and food based journals call fitbook junior “AWESOME” and their parents give it an over all grade “A”.

And get this, according to a research conducted by fitlosophy inc, the makers of the fitbook product suite, 87% of parents reported seeing a “noticeable change” in their child’s awareness of eating healthier, choosing more nutritious food, and being more active on a daily basis when using fitbook junior.

Let’s recap with some simple math. Encouraging…

Healthy Play + Healthy Food = Fit Kids!

Bravo, fitbook junior!

You know who else thinks fitbook junior deserves top honors? The Parent Tested Parent Approved (PTPA) Media who announced today that fitbook junior received its coveted Parent Tested Parent Approved Seal of Approval for excellence in family products.

I think it’s safe to say the AWARD WINNING fitbook junior is going to have one heck of a happy first birthday!

I say this is grounds for celebration! Let’s make…

No Bake Protein Cake!

• 3 cups dry walnuts or almonds
• 1 cup pitted dates (I like Medjool dates)
• 2/3 cup chocolate protein powder
• 1/4 teaspoon sea salt
• 1 t vanilla extract
• 1-2 T honey  (optional)
• Topping of your choice like strawberries, raspberries, or (my favorite) dark chocolate chips

Combine the nuts, dates, protein powder, salt, vanilla extract, and sweetener (if desired) into a food processor or high powered blender and mix well. Press the mixture into a cake pan or mini cupcake liners like I did, then add the topping of your choice. Serve chilled or even right out of the freezer!

Now I really must go clean up the kitchen, put on my tennis shoes, and get ready for my play-date!

I am a speed eater.

Not the kind of speed eater that enters hot dog eating contests, because that’s just gross. But I do have a tendency to eat fast.

A few months ago my niece Ali and I stopped for ice cream at this charming little shop in town called eCreamery. Have you heard of them? All the cool kids are talking about it like Rachel Ray, Rachel Zoe, and I.  In addition to their store, they are online, too, and you can design your own ice cream, gelato, or sorbetto, customize a label, and have it shipped to you (or better yet, to me). How cool is that?

Anyway…

Ali and I ordered a small ice cream and quickly learned that “small” also applied to the size of the spoon that accompanied our order. I kid you not, the spoon was the size of something you’d see in a miniature doll house. Crazy small.

But, the tiny utensil did make me slow down and enjoy every last delicious bite, not to mention the witty conversation Ali and I shared that day.

As a result of this trip, I purchased a small set of baby spoons reserved especially for things I tend to eat too fast like Greek yogurt, Unchunky Monkey Soft Serve Ice Cream, and Protein Freeze. And now I don’t even want to have a second serving because it takes way too long to eat, that and my body has time to recognize that it is indeed full. Just think, with all of those calories I’ve saved I can cash them in on a future trip to eCreamery.

Now I really must go get ready for a playdate, if you have any helpful tips to share, fork them over!

I was on the phone with one of my favorite people of all time on Friday as he was pulling through a fast food restaurant.

“Hang on a second,” he said and then proceeded to speak into the intercom, “I’ll have a number 2 with a sweet tea.”

When he resumed our conversation he quickly blurted, “Don’t lecture me.”

Who, me?

Lecture!?

Never!

I typically don’t eat fast food so for all I know the number 2 he ordered could have been a spinach salad with balsamic vinaigrette and a side of baked sweet potato fries, right? Right!

Now while it’s rare that I eat fast food, it is not so rare that I stop for a drink at a fast food restaurant.

My friend Kelly has been raving about the coffee at McDonald’s for months, so this weekend I finally decided to give it a shot. Since it was really McSteamy out, I was thrilled to find out that I could get an iced coffee made to order…black. No cream, no sugar, no added calories, no added fat. And guess what? It was McDreamy!

I’ll go back. And, when I do, I just might suggest they add a side of almonds or a protein shake as an option to have with my afternoon McPickmeup. They can call it something clever like a Happy Snack…now that would be number 1!

Now I really must go work on my speech for Ronald and then hit the gym…I’ll ketchup with you later!

I like my iced coffee like my personal trainers, strong and not bitter. So when I discovered a better way to make iced coffee I was pumped.

I used to just make iced coffee by brewing a pot of coffee and pouring it over ice—the result? Cold, bitter coffee. Not grande. Now I make the perfect pitcher of iced coffee in just 3 easy steps…

• Combine 1/2 pound of coarsely chopped coffee beans with 5 cups water and let it sit for 12 hours (not hard and yes you can double this recipe)
• Strain coffee into a pitcher using a colander lined with cheesecloth, a coffee filter, or a paper napkin (right, Carrie?)
• Pour over ice and dilute with additional water or your favorite milk to taste (an important step as this brew will be venti strong!)

Now let’s address your questions:

• What if I like my iced coffee like my personal trainer…a little sweeter? Then it’s time to get a new trainer! Kidding! To sweeten the pot, simply add a little natural sweetener like stevia and/or a tablespoon or two of your favorite protein powder.
• I can’t possibly drink the entire pitcher in one day how long will it keep? You can store the coffee in the fridge for a good week or two, maybe even three.
• My doctor suggested that I limit my caffeine. Will decaf coffee work? Silly question.
• Are there health benefits to drinking coffee? Great question! I am not a doctor, but I asked WebMD and a few other sources and discovered there have been many studies about the perks of coffee including its benefits to athletic performance and recovery. Here’s what Dr. Terry Graham has to say on the subject…

” …[caffeine] signals you to ignore fatigue or recruit extra units of muscle for intense athletic performance. Caffeine may even have a direct effect on muscles themselves, causing them to produce a stronger contraction. But what’s amazing about it is that unlike some performance-enhancing manipulation some athletes do that are specific for strength or sprinting or endurance, studies show that caffeine positively enhances all of these things.”

[Disclaimer: Talk to your doctor about caffeine and drink responsibly]

• But what if I don’t like coffee? This does not surprise me. I just read this statistic on Livestrong.com that only 54% of people in the U.S. drink coffee everyday. I don’t get it. But to answer your question, I suppose if you are one of the people that can pass up a cup of coffee, you can pass this recipe on to 54% of your friends.

Now I really must go grab a cup of  coffee, my trainer said we’re going to hit the grounds running!

Everybody’s going bananas lately.

Gina, Marisa, Sahar, and Brittany have all been monkeying around with frozen banana sensations over the last few weeks.

Maybe it’s because they know that in addition to a nice dose of potassium bananas pack 3-4 grams of fiber, are moderately low on the glycemic index, and are only about 100 calories. Or maybe it’s because they just know what tastes refreshing and what’s easy to make?

But I wonder if they know that the inside of the banana peel contains a ton of nutrients? To reap some additional benefits from your bananas just scrape down the inside of the peel and blend it into your favorite homemade ice creams and smoothies.

Anywho, now it’s my turn to give frozen banana ice cream the ole Fitness & Spice twist.

Here’s how you make…

Unchunky Monkey Soft Serve Ice Cream

• 1 frozen banana
• 1 T or more of peanut butter or PB2 (powdered peanut butter)
• 2 T chocolate protein powder (like Protein Freeze)

Blend the banana in the Vitamix (or blender) to your desired consistency. Toss into a bowl and fold in the peanut butter and protein powder.

You’re welcome.

Now I really must grab a quick bowl of Joanna Banana soft serve before I split.

You’re probably wondering how you make almond milk when almonds don’t have udders.

Mooove over and I’ll tell you…

• Soak 1 cup almonds in water overnight
• Rinse
• Blend said almonds with 1 liter of water

That’s it! 3 easy steps to homemade almond milk.

Now let’s address your questions:

• Why on Earth would you make your own almond milk when you can buy it in the store? Because you can, right Heather?
• Is it more expensive to make your own almond milk? Nope, it’s actually cheaper to make your own almond milk so run out and buy your almonds in bulk and get milkin’.
• How long will homemade almond milk last since it’s not full of preservatives? This almond milk will last about 4-5 days in the fridge. If you don’t use it up, freeze your leftovers in ice cube trays to mix in with protein shakes.
• What are you going to make next, homemade gym socks? Next question…
• What if I like sweetened almond milk? To sweeten add a few drops of stevia and if you really want to get fancy blend in some vanilla bean seeds. Oh, and off the record, if you want to try chocolate almond milk mix in a few tablespoons of dark chocolate cocoa powder and let me know how it turns out.

Now I really must go I’m udderly exhausted!

I have Spring Fever. No, really. I’m sick.

How do I know when I’m sick:

• My first drink of the day is hot tea and not coffee.
• I actually skip the gym.
• I sleep in until 6:00 a.m.
• I forget to add protein powder to my protein shake and wonder why it just doesn’t taste right (huh, Carrie?)
• I complain. A lot.
• I call my mom.

You know that feeling when your body aches and you feel like there are sharp daggers in your throat? That’s me. Right here. Right now.

You know what’s making me feel better? EBOOST popsicles. EBOOST is an effervescent powder packed full of vitamins (like C!), minerals, and green tea extract. I normally drink this stuff even on days I’m feeling well as it gives me a gentle boost of energy, it keeps me hydrated, and it’s like taking a vitamin without having to swallow a pill.

You’re probably wondering how I made these vitamin popsicles. This is tricky…you might want to take notes. I mixed orange EBOOST with water, poured it into popsicle molds, and popped them in the freezer.

I tell you what, these suckers are refreshing and are helping my throat feel so much better. Not only that, I found a great less than 5 calorie treat to spring me into Summer!

Now I really must go boost myself up and get ready for a Spring Fever-free day!

Starbucks is making a big splash about it’s new frappuccino line. I happen to think it’s quite grande.

I decided to hit the Fitness & Spice test kitchen and whip up my own custom frapp because I’m picky I was looking for an extra shot of protein and fewer carbs. That, and I don’t love cow or soy milk, but I do have quite a crush on almond milk. That’s why I recommend…

The Fitness & Spice House Blend

• 1/3 cup Vanilla or Chocolate Protein Powder
• 1/2 cup Unsweetened Almond Breeze
• 1 packet of Starbucks VIA Instant Coffee
• 1/2 cup Water
• Ice
• Stevia to Taste
• 5-7 drops Caramel Capella Flavor Drops (optional)

Combine all ingredients together and blend.

Now let me answer some Frequently Asked Questions:

Can you skip the water and double the amount of almond milk? Of course! Unsweetened almond milk only has 40 calories per cup. Go nuts!

Can you use leftover coffee instead of the instant stuff? Yes, coffee is a terrible thing to waste.

I don’t like coffee, can I just leave the coffee out? If you must.

Can you use light coconut milk instead of almond milk? Uh huh! I’ve tried it and it is So Delicious!

Now I really must go hit the gym or I’m going to be latte.

Q. How do you make a blueberry shake?

A. Take it to a scary movie.

Hold your applause until the end.

A friend of mine recently suggested that I shake up the flavor of my protein shakes by substituting sparkling water in place of water. The result? A sparkling success!

Here’s the scoop…

• 1/3 cup Vanilla Protein Powder
• 1/3 cup Berries
• 1 cup Sparkling Water (plain or flavored)
• Ice

Blend. Enjoy!

Adding sparkling water put a refreshing twist on my protein shake without adding any calories. I can’t wait to experiment with other colorful combos.

Now I really must go to the gym and add some dumbbell flyes with that shake.

Shay challenged me to create a mango protein shake under 200 calories. I did not dance around, I went straight to my blender and whipped up this low calorie, highly-delicious…

Mango Tango

• 1/3 cup frozen mangos [35 cals]
• 1/2 cup unsweetened So Delicious Coconut Milk – [25 cals]
• 1/4 cup vanilla protein powder (not quite a ‘full scoop’) – [100 cals]
• 3/4 – 1 cup water
• Ice
• Stevia to taste

Combine all ingredients in a mixer. Blend. Garnish with one of those cute little umbrellas.

How does it taste? Exactly like a refreshing tropical vacation, minus the sand and cabana boy. But Shay didn’t ask for all that, so my work here is done.

Now I really must go give Shay a call and tell her to shake up some mangos and whey.