Well, if you haven’t you should.

In a word, it is lovely.

It’s also award-winning, effortlessly stylish, beautifully written, and thoughtfully photographed. Clearly, the site and its author, Heidi Swanson, inspires me.

In fact, this recipe posted last week for Whole Wheat Chocolate Chip Skillet Cookies inspired me to make my own version of the cookies. In a nutshell, I only made about 1/3 of her recipe along with some ingredient changes.

I have no doubt Heidi Swanson’s recipe is much, much better so go make her version and I will just post my inspired version below for my own personal reference.

Nothing to see here…

Protein Chocolate Chip Skillet Cookies

In a small bowl combine the flour, protein powder, baking soda, and salt. In a separate bowl whisk together the applesauce, sugars, egg, and vanilla. Add the dry ingredients to the wet ingredients and stir. Fold in the chocolate. Spray a small to medium sized skillet with butter flavored Pam and pour in batter. Bake at 350 for about 15 minutes. Slice and enjoy a slice (or two) and freeze the leftovers in individual snack bags.

Now I really must go thank Heidi and all of her cookbooks and then finish licking the Egg Beaters!

Well, I say if you’ve waited until you’re starving to eat you’re crazy.

In fact, I know when I wait too long between meals, I’m more likely to make really poor decisions like the people in the Snickers commercials. You know the one where the people get really crabby or don’t have a good game because their blood sugar is out of whack and once they eat a candy bar they’re more pleasant and they play better. That is until their blood sugar drops again 30 minutes later and the cycle repeats itself.

But what do I know? I’m not Betty White.

So instead of waiting until I’m “starving” I try to take a lesson from the Boy Scouts and be prepared by…

• Eating 5-6 small meals throughout the day
• Drinking plenty of water as it’s easy to mistake hunger for thirst
• Having vegetables like carrots, celery, broccoli, and cauliflower washed and ready to crunch
• Grabbing a frozen Milky Whey

Yes, I said a frozen Milky Whey. This is my little way to kick my hungry sweet tooth the healthy whey way. Here’s the recipe for…

Frozen Protein Milky Whey Bars

• 1 cup Vanilla or Chocolate Protein Powder
• 1 cup Unsweetened Vanilla or Chocolate Almond Milk
• 6-8 drops of Caramel Capella Flavor Drops (NO calories, fat, sugar or artificial sweeteners!)

Blend all ingredients together, pour into ice cube trays, and freeze. These little suckers are like snack size frozen milky whey bars only without the guilt trip.

Now I really must go grab a bite to eat before my Sugar Daddy shows up.

What do I do when it’s freezing outside?

A. Drink coffee

B. Workout

C. Bake

D. Complain

E. All of the above

If you guessed “E” you are correct, I do every single thing on this list when I’m cold, but not necessarily in that order. I vote we kick things off with whipping up a batch of…

Peanut Butter Protein Cookies

• 1 Egg (or Egg Beater)
• 1/2 cup Sugar Substitute (I use Splenda)
• 1 t Vanilla Extract
• 1 cup Natural Peanut Butter
• 1/2 cup Vanilla Protein Powder

Whisk together the egg, sugar substitute, and vanilla. Stir in the peanut butter and gradually mix in the protein powder. Drop by the teaspoon onto a prepared baking sheet, flatten dough with a wet fork to prevent sticking, and bake at 350 degrees for 10-12 minutes. Makes 1 dozen delicious cookies. Serve with coffee.

These cookies freeze well so pack them in two’s and pop them in the freezer for a to-go treat.

Now I really must go bundle up and head to the gym before I go nuts!

Now where was I?

Ok, it’s not that bad. But it is rare that I can remember a recipe without pulling out a cheat sheet, cookbook or recipe card.

However, this recipe I can recite by heart because I’ve been making it just about every week for the last 4 or 6 weeks. I think.

Before I forget, here’s the recipe for…

Protein & Spice Pumpkin Bars

• 2 Eggs
• 1/2 c Splenda for Baking (if you are anti-Splenda use something like honey, Honey)
• 1 c Pumpkin Puree
• 1.5 c Vanilla Protein Powder
• 1/2 t Baking Soda
• 1/2 t Cinnamon
• 1/2 t Cloves
• 1/4 t Salt

Whisk together the eggs, Splenda, pumpkin. Stir in the dry ingredients. Pour into a prepared 8×8 baking pan. Bake at 350 degrees for 20-25 minutes (add another 5 minutes or longer if you used honey instead of Splenda). Inhale…smells amazing, doesn’t it? Ok, you can exhale now go make some coffee or hot tea.

I like to cut and store my bars in snack sized baggies and pop them in the freezer so they’re ready to grab and go. And, I eat them plain or top with whipped cream a touch of buttery spread–I’m a fan of Earth Balance or Smart Balance Light, for the record.

Now I really must go…but I can’t remember where!?

I watched its every move. When the sign went up, I messaged my friends. When booths were installed, I alerted the neighbors. When my niece was looking for a job, I sent her the link to the online application. When the grand opening announcement was released on Facebook, I direct messaged my local contacts.

The frozen yogurt shop has been open for well over a month! And it really is absolutely fabulous.

From what I’ve heard.

I still haven’t been in the place because I cannot be trusted in a store with that many calories. But, I am on their mailing list so I am well aware that right now they are featuring pumpkin frozen yogurt.

To know me is to know I LOVE PUMPKIN. So guess who has been craving pumpkin ice cream? Fro-Jo!

So last night I whipped up a single serving of…

Pumpkin Protein Ice Cream

• 1/3 cup vanilla protein powder
• 1/3 cup water (I’m sure unsweetened almond milk would be great, too)
• 2 T pumpkin puree
• Cinnamon and nutmeg to taste

Blend all ingredients together and pour into a freezer safe dish. Freeze. Eat.

Now I really must go check on the new cupcake shop now that my craving for pumpkin fro-yo has officially been…squashed!

No I didn’t.

But I did do some biking and surfing the world wide web, but just saying “I went surfing” sounds totally cooler. By the way, why do they call it “surfing” the net anyway? Why not biking, hiking or climbing the net?

Anyway, while I was browsing the net for something new to satisfy my healthy sweet tooth, I ran across a great recipe for some lemon cookies. The only problem is now I can’t find the source of said cookies or the original recipe. But you are in luck because I modified the recipe (shocking, I know!) and I wrote that one down. Here’s the recipe for some really refreshing…

Slice and No-bake Lemon Protein Cookies

• 1 cup Unsalted almonds
• 1/3 cup Vanilla protein powder
• Juice of 1 lemon
• 1 T Water
• Stevia to taste (I used a small amount of NuNaturals NuStevia in liquid form but any sweetener will do)

Blend all ingredients together in your food processor or high powered blender. Remove the cookie mixture and place onto a sheet of waxed paper and form the dough into the shape of a log. Wrap the dough in waxed paper and pop it into the freezer. Once chilled but not frozen, remove from the freezer, and slice into 8-12 pieces. Enjoy chilled.

Now I really must go do some more surfing, if you don’t hear from me tomorrow send some lemon-ade.

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!

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!

“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 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!