There. I said it.

I’ve been cheating on Starbucks.

Why in the world would one do that, you ask? Because I discovered another coffee shop in town carries sugar-free chocolate syrup. I’ve been adding this sugar-free syrup to my Americanno order nearly every morning for the last week. I’ll admit it tastes ahhh-mazing but after a little process of elimination I figured out it is the reason my stomach has been a hot mess. And by “hot mess” I mean I’ve been doubled over in pain at times. Not cute.

And to make matters worse, this morning when I went inside the unnamed coffee shop I asked to see the ingredients list and nutrition facts of the delicious sugar-free chocolate syrup. I assumed the label would inform me that through the wonder of chemicals I have been consuming zero calories and zero carbs in my coffee. Um, no. I was wrong on both counts. It turns out the syrup contains 80 calories and over 20 grams of carbs per ounce, which is fine if you enjoy drinking calories, but I don’t unless, of course, it’s a protein shake.

The moral of my story? Assume nothing. Listen to your body. Know the (nutrition) facts. And never, ever cheat on Starbucks.

Now I really must go to Starbucks so I can perk up!

Why should you make your own 100 calorie packs?

A. It’s easy
B. It’s economical
C. It helps with portion control
D. It helps you retrain your brain on what is and what isn’t a reasonable portion size
E. Because I said so
F. All of the above

If you answered “F” you get an “A”.

My favorite DIY 100 calorie packs for on the go AND at home? Almonds, peanut butter, hummus (with a side of veggies), protein powder, protein bars (homemade or pre-packaged just re-packaged a bit), and edamame.

Now I really must go grab a snack pack because just like Staples…that was easy.

What is better than coffee ice cream? 150 CALORIE COFFEE ICE CREAM made with whey protein powder. Yes, yes I am screaming about this ice cream.

Arctic Zero makes pints of ice cream in a variety of flavors (including coffee and chocolate peanut butter, my current obsessions) so you can eat the entire pint for 150 guilt-free, gluten-free, protein-packed calories.

Visit www.myarcticzero.com to check out all their flavors and find out where you can scoop some up in your neck of the woods or visit Amazon.com and have Arctic Zero shipped right to your door.

Now I really must go to the gym and stop on the whey for another pint of coffee.

However, I am not opposed to dressing up a cup of coffee for a photo (and/or gift giving) opp. What?

You know you want to make your own coffee sleeve, too. Here’s how:

• Run or walk to Starbucks for a cup of coffee
• Sprint to Target and grab some socks from the clearance section or dollar bin
• Cut your socks
• Dress your cup of Joe

No sewing or waking up a sleeping baby required.

Now I really must go finish my coffee and think of something even more ground breaking to write tomorrow that will knock your socks off.

When I was flipping through Cooking Light magazine this weekend I stopped in my tracks when I saw this spactula. OXO just introduced this limited edition “Good Cookie” Spatula, etched with an inspirational message that serves as a reminder to “Be a Good Cookie.” Each purchase helps OXO support Cookies for Kids’ Cancer, up to $100,000.

Want one? Scoop one up here for just $6.99.

Want to learn more about what OXO and their partners are doing to support pediatric cancer, the leading cause of death by disease for children under the age of 18 ? Please visit www.oxogoodcookies.com or www.cookiesforkidscancer.org.

Now I really must go I’ll see you on the flip side.

To really know me is to know that I like my coffee like my personal trainers–strong and not too sweet. So when I saw this recipe for coffee syrup, in true Fitness & Spice fashion, I gave the recipe a quick sugar free shake. Here’s how you make…

Sugar Free Vanilla Syrup

• 1 cup water
• 1 cup Splenda or the equivalent amount of your favorite sugar substitute like stevia
• l vanilla bean
• 1 t Vanilla Extract

In a small sauce pan dissolve the sugar substitute in water over medium heat. Reduce the heat and toss in the vanilla seeds extracted from the vanilla bean. Add the vanilla extract. Allow to simmer for 15 minutes. Cool. Enjoy in your coffee, tea, and/or protein shakes.

Now I really must go grab a cup of joe and get pumped and ready for the gym.

Protein Pudding

• 1/4 cup Cottage Cheese
• 1 single serve cup Sugar Free Pudding (60 calories)
• 1/2 – 1 serving Protein Powder

Blend the cottage cheese in a small blender until nice and smooth because who wants lumpy pudding, right? In a small bowl stir together the cottage cheese, pudding, and protein powder. Eat now or refrigerate for the perfect pre-bedtime snack.

Now I really must go finish my curds and whey!

Happy shopping!

On my next iHerb.com shopping spree here’s what I’ll be adding to my shopping cart:

• Carlson’s Fish Oil. If you know me, you know I’m a big fan of fish oil and I’m brand loyal to the Carlson’s fishing line.
• Xtend. If you see me in the gym, chances are you’ll see me sipping this stuff. Powdered, great tasting Branch Chain Amino Acids (BCAA’s) that you just add to water and shake. Lemonade is my favorite flavor.
• Justin’s Nut Butter. If you’ve been reading Fitness & Spice for a while you know I am nuts about Justin’s line of peanut and almond butters. iHerb has it in stock and at a great price.
• Erewhon, Organic Cocoa Crispy Brown Rice Cereal. This cereal is one of the latest additions to the Attune Foods line of cereals and I haven’t found it locally yet so I’m thrilled to be able to purchase it at iHerb right now.
• Source Naturals Life Force Multiple Vitamins. This is the multivitamin I take when I remember to take my multivitamin.

I have grown to appreciate iHerb.com for their customer service, fast delivery, and ever-growing product offerings. All that, and from time to time they send me some new products to try. In fact, a few weeks ago they sent me a packet of Madre Labs, CocoCardio, a cocoa and beet powder supplement you can make into a hot cocoa-like drink, or just toss into protein shakes like I’ve been doing. Thank you, iHerb!

Want to win a $50 iHerb.com shopping spree and a bag of CocoCardio? Simply enter the drawing by doing 10 pushups and leaving a comment telling us what you’d add to your iHerb shopping cart. The winner will be announced on Monday, August 1st.

Now I really must go finish my herbs and get on my whey!

So when Trader Joe’s finally set up their first store in my neck of the woods it was calling my name, and my Dad’s name, and my brother’s and, well, you get the idea.

With a name like Trader Joe’s you’d think I’d love the place, right?

Wrong.

I didn’t love Trader Joe’s at first. The store was packed with people the first month it opened, it wasn’t organized like every other grocery store around, and I wasn’t familiar with the Trader Joe’s branded items that make up the majority of the joint. But, it only took a few trips and some suggestions from some friends to really appreciate the store, the selection, and the prices.

So you’re probably wondering what are my favorite finds at Trader Joanna’s, I mean, Trader Joe’s? Right now I’m hooked on…

• Trader Joe’s Instant Coffee. Perfect for brewing a great tasting cup of Jo on the go or blending directly into a protein shake.
• Individual packs of almonds. Perfectly portioned and great for stashing in your travel, gym, or lunch bag.
• Power Crunch Bars. One of my favorite protein bars that just so happens to be the lowest price I’ve found in (my) town.
• Trader Joe’s Natural Peanut Butter. I’m rather nuts about the taste and the price.
• Healthy 8 Chopped Veggie Mix. You’ll find this mix in the produce aisle and you’ll find me tossing handfuls of these veggies into frittata’s every night or into a bowl with balsamic vinegar for a quick salad.
• Peeled Garlic. OK, I know it’s easy to peel garlic but it’s even easier if someone else does it for you that way all you have to do is toss them with a little olive oil with some veggies for roasting.
• Trader Joe’s Edamame. Soy good. Arr, arr.

Are you a Trader Joe’s fanatic, too? If so, what are your favorite finds?

Now I really must go do some more grocery shopping and then wish my nephew, Ryan JOSEPH, a very happy birthday!