My trainer suggested I add in 1/3 cup light coconut milk into my diet two days a week. According to Krista coconut milk is great for the digestive system and is “very high in GLA which is a fatty acid that makes fat more available as a fuel source.” Sounds good and tastes good to me!

This weekend I made a fabulous cup of Hot Coco(nut milk) by mixing 2 tablespoons of vanilla Protein Freeze with a little water until smooth. Next I heated up 1/3 cup So Delicious Unsweetened Coconut Milk and then stirred in the Protein Freeze mixture. All I can say is you’re welcome.

I’m really loving the So Delicious line of products as they offer a great variety of milks, creamers, ice cream, and cultured products…aka yogurt. If you like your food cholesterol-free, lactose-free, and dairy-free, you’re in luck….this stuff is free of all of that kind of stuff.

And speaking of FREE, 3 Fitness & Spice readers are going to WIN 3 free So Delicious product coupons just by telling us what makes your life So Delicious! Enter your answer in the comments section by 11:59 P.M. EST on Wednesday, February 17th and the winners will be announced on Thursday.

Now I really must go grab a coconut almond ice cream bar…it is So Delicious.

I have a very healthy sweet tooth.

In fact, dessert is my favorite food group, but I rarely order dessert when I’m at a restaurant…I’m the one at the table that takes a bite or two off of everyone’s plate just to satisfy my sweet cravings. And besides, those calories don’t count do they?

If you were my Valentine I would love you forever if you made me a guilt-free dessert. In fact, if you made me a healthy dessert like this it would easy plus you would score major…

Brownie Points

• 1/3 cup Vanilla or Chocolate Protein Freeze
• 1/3 cup water
• 1 T natural nut butter (I love Justin(s))

Combine all ingredients in a microwave safe dish. Microwave for about 30 seconds. Garnish with more nut butter, fruit, or a dollop of Protein Freeze ice cream. Eat right away if not sooner.

I wish I could take credit for this little bundle of joy, but I found this simple recipe in a Protein Freeze cookbook.

Some of you might be wondering if you can make this recipe without the nut butter. Probably! Just be sure to let me know how it turns out!

What do you make when you want to score some brownie points with the one you love?

Now I really must go hit the gym and get ready for my second date with Justin…it’s going to be nuts!

I’m one of those people that watch the Super Bowl for the commercials.

Sure, I’ve been known to tackle a little nacho dip, kick back some adult beverages, and get caught holding a handful of party mix. But, what I really love about the Super Bowl is the commercials.

In celebration of Super Bowl Sunday I’d like to call a time out and invite you to enter the Super Bowl of Protein Freeze Ice Cream Contest! All you have to do is help design a Super Bowl commercial for Protein Freeze and you could WIN one of FOUR containers of Protein Freeze.

Protein Freeze is a delicious protein powder that makes the most amazing protein-packed shakes, ice cream, brownies, and more!

To enter the SUPER BOWL OF PROTEIN FREEZE ICE CREAM commercial contest here’s the scoop:

On the Protein Freeze Facebook Fan Page wall create a Super Bowl commercial for Protein Freeze by simply filling in the blanks of this paragraph:

Now I really must go to the gym, work on my tight end, and get ready for a Super Bowl Sundae!

Got love? Then you will love this recipe made for two…

Red Hot Cinnamon Freeze

• 2/3 cup vanilla or chocolate Protein Freeze
• 2 cups water
• 2 cups ice
• 1/8 t cinnamon extract or Hot Cinnamon Candy Capella Flavor Drops
• 1/4 t ground cinnamon

Blend and enjoy with someone hot you love! Makes 2 servings.

Now I really must go hit the gym and then give cupid a healthy shake!

p.s. Want a double scoop of Fitness & Spice? Then follow me over to Savor the Thyme, I’m shaking things up over there today!

We just made Twitter a little Fitter! Follow us on Twitter @ProteinFreeze.

And, if you are a fan of Facebook, we’re there, too!

Come on over and be part of conversation! We’ll be sharing our favorite Protein Freeze tips, tricks, and treats!

p.s. Don’t forget to scoop up your FREE samples of Protein Freeze at www.FreeProteinFreeze.com!

I eat and talk about Protein Freeze protein powder a lot. Ok, more than a lot.

In fact, Protein Freeze is so versatile that I make healthy protein-packed ice cream, shakes, coffees, cupcakes, cookies, and brownies with this great tasting protein powder all the time.

Speaking of brownies, check out (one of my idols) Gina Aliotti whipping up Protein Freeze brownies while she was training for the Olympia, the biggest figure competition of the year…

Easy, right? Check out some of the other guilt-free things I love to make with Protein Freeze on the Fitness & Spice Facebook Page.

Before you go, I have some really sweet news for you! If you’re interested in trying Protein Freeze, too, NOW is your chance! Protein Freeze is giving away samples of both vanilla and chocolate Protein Freeze (you just pay the shipping). So you’ll get to try 4 servings of Protein Freeze just by going to  www.FreeProteinFreeze.com to scoop up your free samples.

Now I really must go grab another brownie and call Protein Freeze to say thanks a latte!

I was over visiting April again yesterday and she was whipping up the easiest protein cake ever! If you love to play with protein as much as I do then you’ll want to put her recipe in your Easy Bake (Microwave) Oven! Grab a coffee cup and let’s make…

Protein Cupcakes

• 30 grams of whey protein powder (I’ve only made it once and I used Protein Freeze)
• 1 tbsp 100% cocoa powder
• 1/4 tsp baking powder
• 2 packets Stevia (or whatever sweetener you prefer)
• 1 tbsp pumpkin or applesauce (your choice!)
• 3 tbsp liquid egg whites (or 1 egg white)

Directions:

In a microwavable mug, place the protein powder, cocoa powder, baking powder, and stevia. Mix well. Stir in the egg whites and pumpkin or applesauce so that you end up with a thick batter. Microwave for 60 seconds.

Use a knife to gently loosen the cake from the mug. Place the mug upside down on a plate and let the cake slide out. Cut in half and fill with desired toppings like peanut butter, Greek yogurt, or sprinkle with powdered sugar. Makes one serving.

Does this taste like a cupcake you’d get at your favorite bakery? Not exactly! But, it certainly gives a cupcake a quick and healthy shake!

Now I really must go finish this cup of coffee so I can make another shake and bake.

The UPS Man left a package waiting on my doorstep when I slid home from vacation on Christmas Day. Inside the box I found three of my favorite things: Cookies, coffee, and a cookbook. Let’s just say the day after Christmas only one of these things was still around.

I have to tell you about the cookies. Angela sent me some amazing homemade TRIPLE CHOCOLATE COOKIES inspired by a recipe she found in Ellie Krieger’s cookbook, The Food You Crave…a fitting title because I crave these cookies! I begged Angela for the recipe and have made them. Twice. I like to call them…

The Cookies I Crave

• ¼ cup (1/2 stick) I Can’t Believe It’s Not Butter, baking butter softened
• ¼ cup firmly packed Splenda brown sugar
• 3 TBS Splenda sugar blend for baking
• ¼ cup unsweetened applesauce
• 1 large egg
• 1 tsp vanilla extract
• ¼ cup all-purpose flour
• ¼ cup chocolate Protein Freeze protein powder
• ½ cup whole-wheat pastry flour (or regular whole wheat flour)
• ¼ cup unsweetened cocoa powder
• ¼ tsp salt
• 4 oz. dark chocolate chips
• Nuts (optional)

Pre-heat oven to 350. In a large bowl mash together the butter and sugars, then add the applesauce, egg, and vanilla.  Beat until creamy. In a medium bowl, whisk together the flours, protein powder, cocoa, and salt. Add the flour mixture to the butter mixture and mix well. Stir in both chocolates and add nuts (if desired), and mix well. Using a tablespoon, scoop batter onto ungreased cookie sheet and bake until cookies are set – about 12 minutes. Transfer cookies to rack to cool. Serves: 24

Nutrients per cookie: 82 calories, 4g fat, 6g sugar,1g fiber, 3g protein

I used Smart Balance butter and whole wheat flour instead of all purpose flour and they got rave reviews (by yours truly)!

You’re probably wondering what cookbook Angela sent me? Ellie Krieger’s latest cookbook, So Easy. Here’s what the cover says:

Luscious, Healthy Recipes for Every Meal of the Week

I do not make this stuff up. Who wouldn’t want luscious, healthy meals for breakfast, lunch, dinner, and dessert every day of the week? If you do, then I strongly recommend adding this cookbook to your collection.

Now I really must go grab a cup of coffee and a cookie and call Angela…’cause it’s her birthday! Happy Birthday, Ang!

This weekend I watched some old movies and did a little baking. I watched There’s Something About Mary for like the 5,000th time. My favorite part is when Ben Stiller’s character, Ted, picks up the hitchhiker…

Hitchhiker: You heard of this thing, the 8-Minute Abs?

Ted Stroehmann: Yeah, sure, 8-Minute Abs. Yeah, the exercise video.

Hitchhiker: Yeah, this is going to blow that right out of the water. Listen to this: 7… Minute… Abs.

Ted Stroehmann: Right. Yes. OK, alright. I see where you’re going.

Hitchhiker: Think about it. You walk into a video store, you see 8-Minute Abs sittin’ there, there’s 7-Minute Abs right beside it. Which one are you gonna pick, man?

Ted Stroehmann: I would go for the 7.

Hitchhiker: Bingo, man, bingo. 7-Minute Abs. And we guarantee just as good a workout as the 8-minute folk.

Ted Stroehmann: You guarantee it? That’s — how do you do that?

Hitchhiker: If you’re not happy with the first 7 minutes, we’re gonna send you the extra minute free. You see? That’s it. That’s our motto. That’s where we’re comin’ from. That’s from “A” to “B”.

Ted Stroehmann: That’s right. That’s — that’s good. That’s good. Unless, of course, somebody comes up with 6-Minute Abs. Then you’re in trouble, huh?

Hitchhiker: No! No, no, not 6! I said 7. Nobody’s comin’ up with 6. Who works out in 6 minutes? You won’t even get your heart goin, not even a mouse on a wheel.

I like the way the hitchhiker thinks. He’s going to take an idea and make it better. That’s kind of my philosophy in the kitchen. I like to take a perfectly good recipe and give it a new spin. For instance, I found this fabulous Mexican Cookie recipe in Cooking Light magazine, I made some simple swaps and transformed them into…

Mexican Protein & Spice Cookies

Ingredients:

I thought I’d share a few more ideas with you to give for fitness! This is my third list so if you need a refresher on my first two gift giving guides click right here.

This list contains a few things you can start whipping up quite easily over the next few weeks. I think yule spread a lot of Joy if you make any of these presents on…

THE FIT LIST

Hot Chocolate Protein Kits

I am a bit obsessed with hot protein drinks now that our temps have reached below zero, but who’s complaining?  Not only are protein lattes and mocha’s packed full of protein, but they taste ahhhhmazing, too! Bundle up 3-4 servings of Protein Freeze inside a cellophane bag, top with dark chocolate chips and/or marshmallows, tie with a bow, and tuck it inside a really cute mug. Be sure to include the recipe for a Whole Latte Protein or a Peppermint Protein Latte with your gift, too!

You might want to give Hot Chocolate Protein Kits to: Your training buddies, your personal trainer, your favorite high school or college athlete, and your really hot friends.

Protein Ice Cream Kits

Protein Freeze makes fantastic ice cream! Make ice cream kits by scooping up 3-4 servings of vanilla or chocolate Protein Freeze into a cellophane bag, top with dark chocolate chips and/or marshmallows, and tie with a bow. Package up your protein packets inside an ice cream bowl and maybe even include an ice cream scoop. Be sure to add some brief instructions, too. Something like: Blend 3/4 cup Protein Freeze, 3/4 cup water, 2T Peanut Butter and freeze! Top with dark chocolate chips and enjoy!

You might want to give Protein Ice Cream Kits to: Your coach, your teachers, or your really cool friends.

Personalized Notepads

One year my niece and nephews made notepads for their parents for Christmas gifts. They drew up some masterpieces and then we hit the local copy shop and had them made into pads of note paper. You can easily design some paper on your computer, too, with a great quote, your gift recipients name or initials, or something personal for the lucky recipient.

You might give Personalized Notepads for: Aunts, grandparents, coworkers, friends, and your favorite blogger.

Candles

Nothing says, “You light up my life” better than a candle. I retired my glue gun many moons ago and replaced it with double stick tape. I dressed up this candle with some ribbon I found at Super Target last week. Simply stick the double stick tape to the jar and adhere the ribbon on top. Try this same technique with ornaments, too.

You might want to dress up a candle for: A hostess gift, your neighbors, and your really bright friends.

Now I really must wrap this up so I can pack up my whey and fly to the gym!