To satisfy my sweet tooth and my body’s need for more protein I’ve been whipping up individual batches of…

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!

I’ve been traveling a bit over the last few weeks and let me tell you I’ve learned a lot of life lessons.

In fact, before I even hit the airport, I was taught a lesson by a fellow fitness-fanatic, my brother. I told Joe I was breaking out in hives because I wasn’t going to have access to a gym and he simply responded,

“The world is your gym.”

And you know what? He’s right.

• Stairs at the airport = A stair master
• A poolside diving board = A weight bench (perfect for step-ups, tricep dips, feet elevated pushups, and Bulgarian split squats…not to mention a little Vitamin D)
• A jungle gym = A chin up bar
• A long walk with your Dad or amazing friend Monica = Priceless

Now I really must go lace up my running shoes before I trip!

You did a good job. You had a great workout. You ate healthy all weekend. You landed that big contract. You aced your test. You ran your first 10K.

Good for you.

Now what?

Now I really must go finish my workout and run to Starbucks a victory lap!

Congratulations to GiGi for winning the iHerb shopping spree!

Happy shopping!

Every time I turn around iHerb.com is adding something new to their online store. Lucky for us, I’ve been running around in circles these days because they’ve been very, very busy stocking their virtual shelves with new products.

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!

There are a lot of Joe’s in my family: My Uncle Joe, my Dad Joe, my brother Joe, my nephew Joey, and me…Joanna.

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!

Health and fitness author Tosca Reno just called and shared these 17 healthy-living tips with me.

No she didn’t.

But the girl knows her stuff so I thought I’d pass some of her ideas onto you. Fitness & Spicer’s, here are…

Tosca’s Top Tips:

• 1) Experiment with Spirulina: This nutrient-rich blue-green algae helps decrease appetite
• 2) Get A Spray Tan: A tan helps hide cellulite and a body with a bit of color to it always looks leaner
• 3) Freeze Food: I make large batches of dishes and freeze them in individual containers for on the go meals
• 4) Pre-Eat: Eat a healthy meal before meeting business associates or friends to avoid eating heavy or unhealthy foods, or avoid getting hungry. I am able to focus on conversation.
• 5) Strength Train: Muscle burns fat. And strength training not only stimulates your muscle while you’re working out, but for hours after.
• 6) Eat Regularly: Eat small meals every 2 1/2 to 3 hours to keep your metabolism going
• 7) Make Your Last Meal Three Hours Before Bedtime: Determine your hunger after dinner. If hunger sets in decide if it’s true hunger or emotional eating. If you are physically hungry, eat! Just don’t go overboard.
• 8) Straighten Out: Slouch? You’ll appear to lose at least five pounds just by correcting your posture.
• 9) Drink Plenty of Water: Drink plenty of water throughout the day. Drinking water keeps your body lean by helping nutrients flow through it and by washing away waste and free radicals.
• 10) Go Harder: Increase the intensity, not the duration, of your cardio workouts. High-intensity interval training (HIIT) shows that people who incorporate HIIT  lose twice as much weight as those who don’t.
• 11) Avoid Sugar: The average person consumes 60 pounds of sugar per year, or one pound every few days. I rank sugar’s dangerous effects up there with cocaine and heroin. All three are white powders, all give you a high and crushing lows, all are highly addictive and all destroy you.
• 12) Make Lunch a Culinary Affair: I create a fine-dining experience everywhere I go. I keep a plate, cutlery and placemats in my office and use them every day. I savor my food. I’m always satisfied at the end of the meal and I return to my desk with a clear head.
• 13) Broth is Best: If you’re out to eat and there is no healthy salad, have a broth-based soup.
• 14) Fletcherize: This is the practice of chewing each mouthful of food a minimum of 25 times. Doing this gives your body time to recognize that you are slowly becoming full and satiated.
• 15) Host a Game Night: You provide the healthy snacks and they’ll provide you a night filled with laughs.
• 16) Pack Your Lunch: Having healthy food on hand prevents you from grabbing food in a hurry
• 17) Join a Team: Join an adult sports league. You can play a wide range of sports, also opening yourself up to meeting other people who are just as interested in being fit as you are.

Now I really must go…#1!

Janetha of Meals and Moves has organized a live online fundraising auction for Susan, a fellow blogger, who was diagnosed with Hodgkin’s Lymphoma. Susan has some hefty medical bills to the tune of $5000 per month and could use our (prayers and) financial support. For more info about Susan and this fundraiser, you can click here.

The Great Fundraising Act kicks off TODAY! There are over 100 items in the auction from books to baked goods generously donated by some amazing healthy-living brands and individual contributors. All funds raised from this event will go directly to benefit Susan’s treatment.

Now I really must go…raise some dough!

Somethings just go together like:

• Bacon & Eggs
• Shoes & Socks
• Wine & Cheese
• Apples & Oranges
• Fitness & Spice
• …and Peanut Butter & Jelly

And speaking of Peanut Butter & Jelly, here’s a great way to get your PB&J fix while adding a healthy dose of protein and subtracting some of the unnecessary carbs dough.

Simply grab a single serving of Greek yogurt (Chobani strawberry or raspberry flavors are recommended for this recipe by yours truly) and stir in a tablespoon, make it two tablespoons, of your favorite peanut butter. Enjoy!

If you are a PB&J fan this little number will make your taste buds dance like Fred & Ginger. Guaranteed.

Now I really must go to the gym and then…dine & dash!

It is safe to say I love coffee.

Hot, cold, iced, blended, creamed, instant, brewed, and/or covered in chocolate (as in chocolate covered espresso beans)? Yes, please!

Now that the weather has turned 100 degrees (no joke) a hot cup of coffee in the heat of the day is not an option so I’ve been whipping up this (approximately 100 calorie, 20 grams of protein) afternoon snack for a quick pick me up instead:

• 1 serving Vanilla Protein Powder
• 1 heaping Tablespoon Instant Coffee (I’m digging Trader Joanna’s, I mean, Trader Joe’s instant coffee–right, Monica?)
• 1 Teaspoon Sugar Free Instant Vanilla Pudding Mix (optional but recommended as it acts as a thickener and sweetener all in one)
• Stevia to taste
• Ice
• Water

Blended or on the rocks. You decide while I go make myself another cup of coffee.

Now I really must go hit the gym…have a grande!