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 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!

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.

You know how Bethenny Frankel created the Skinny Margarita? Well, I am happy to report, I have created the Skinny Piña Colada. Sort of.

Unlike Bethenny’s margarita, my Piña Colada is alcohol-free, and protein-full, which is great if you…

• Are under 21
• Are getting ready for bathing suit season
• Are pregnant like Bethenny (Congrats, by the way!)
• Have really good taste!

I won’t keep you much longer because you’ll be wanting to mix up a batch of these refreshing, guilt-free…

Piña Colada Protein Popsicles

• 1 cup Vanilla Protein Freeze
• 1 cup So Delicious Unsweetened Coconut Milk
• 1/2 cup Chopped Pineapple
• Shredded Coconut to taste (totally optional)

Blend all ingredients together in an electronic mixer. You can also stir in a few pieces of pineapple for a chunkier treat if you’d like. Pour the mixture into popsicle molds and freeze for 1-2 hours. Enjoy! Makes 4 popsicles at 127 cals, 2 grams fat, 9 grams carbs, 17 grams protein per popsicle.

Now I really must go to yoga and get caught in the rain.

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!