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!

Yesterday I had a pina colada for breakfast and french toast for lunch.

Thanks to Capella Flavor Drops I can change up the flavor of my beloved protein shakes, oat meal, coffee, tea, egg whites, Greek yogurt, you name it, without adding calories. Capella Flavor Drops are a highly concentrated, water soluble, flavoring, they are not only free of calories, but free of sugars and sweeteners, too. Besides, who needs sweetener when you’re sweet enough already?

I turned my morning vanilla protein shake into a (virgin) pina colada just by adding 6 flavor drops. And, I turned my egg whites into mock french toast by whipping together 1 cup egg whites, 1 teaspoon of cinnamon, 1 teaspoon of stevia, and french toast drops together then baking it up omelette-style.

Have you ever tried Capella Flavor Drops? If you haven’t you need to visit their site and check out all of their ahh-mazing flavors. And, if you haven’t tried them in a while, you need to go back because they’ve added a new line up. I know my friend Carrie cannot wait to drop it like it’s hot and try the Hot Cinnamon Candy!

Now I really must make go make a crumb cake, if you’re in the neighborhood please drop by, I’ll be the one singing aCapella.

When I grow up I want to be a Protein Agent. Doesn’t that sound like a good title for me? I could even carry a badge!

Speaking of protein agents, yesterday I casually mentioned that I add guar gum to my protein shakes to create crazy thick shakes you can eat with a spoon! There were a few questions about this magic ingredient so I thought we could talk about guar gum and another thickening agent called xanthan gum today.

I think adding these two ingredients to a protein shake is one of the best things that’s happened to me in quite awhile.

First things first. Let’s see how iHerb.com defines these two products:

• Guar Gum is a thickening agent derived from guar beans that has enjoyed much use in various baking applications. It is primarily used in hypoallergenic recipes that use different types of whole grain flours. Because the consistency of these flours allows the escape of gas released by leavening, guar gum is needed to improve the thickness of these flours, allowing them to rise as normal flour would.

• Xanthan Gum is a soluble fiber produced from the pure culture fermentation of the microorganism Xanthomonas campestris. It is used in the food processing industry as a thickener, stabilizer and emulsifier for a number of different foods.

A few things you should know:

• Guar gum is a relatively new product for me, thanks to Allie! So please chime in here and let us know your experiences with this stuff.
• Many protein powders already contain xanthan gum, but I’ve been adding a little extra in my shakes for years now. One bag of this powder lasts forever and ever.
• Using too much of either ingredient can ruin a perfectly good protein shake. Things can get gummy in a hurry so go easy on this stuff.
• The good news is that both products can help fill you up, the bad news is that if you use too much it could upset your stomach.
• You really need to play with these ingredients to find the consistency that’s just right for you, Goldilocks. But since you asked, here’s my blend: 1 scoop protein powder, 1 cup ice, 1 cup water, 1/2 t Guar Gum, 1/4 t Xanthan Gum.
• In some cases you can find both of these products at your local health food store and in some cases you can’t. Shop online at places like www.iherb.com to find these ingredients. Just a reminder, first time iHerb shoppers get $5 off their order when entering SUT360 at checkout.

Have I made anything else with either of these ingredients? No, I’m a Protein Agent, remember?

Now I really must go hit the gym and then take my two clients out for some mixed drinks!

Tonight my family participated in the talent show coordinated by the amazing MizFit. There was opera singing, ballet dancing, juggling, and piano playing. You had to be there! But since you’re just joining us now, we’d love for you to snuggle up with some eggnog and read…

Twas the Night Before Fitness

Twas the night before fitness and all through the gym not a cardio bunny was spinning not even Jillian.

The trainers were wearing Snuggies up in their beds while visions of the perfect push-up danced in their heads.

Jillian with her fitbook and Bob with his Subway just settled down for a Biggest Loser replay.
The running shoes were hung in the locker with care in hopes that Febreeze would soon be sprayed there.

When out in the aerobics room rose such a clatter so I sprang out of the weight room to see what was the matter.

And what did my wandering eyes did appear but a Magic Bullet blending up some protein filled cheer!

Come Vanilla, Chocolate, Pumpkin, and Banana. Come Peanut Butter, Strawberry, Blueberry, and Cranberry…Cranberry? Well doesn’t that sounds merry?

And speaking of Merry…I really must go and wish a Merry Christmas to all and to all Fitness & Spice!

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:

You might need to make your own Peppermint Protein Mocha if…

• You can’t get to Starbucks because you’re snowed in!
• You need a shot of protein and a splash of nonfat Christmas cheer
• Your ice maker is still broken (are you listening, Santa?!)
• You have really good taste

If you picked any of the above you have come to the right place because here is the recipe for a grande…

Protein Peppermint Mocha

Ingredients:

• 1/4 cup chocolate whey protein powder  (I use Protein Freeze)
• 1 packet Starbucks VIA instant coffee (optional)
• 1/8 tsp peppermint extract
• 3/4 cup water

Instructions:

• Blend ingredients together in your shaker or blender.
• Pour into a coffee cup and microwave for 45-60 seconds.
• Sprinkle with crushed candy canes and enjoy!

If you are a fitbook e-newsletter subscriber you might have noticed this very recipe was featured in the December issue. If you are not on their distribution list click here so you won’t miss out on some great information. In case you missed this issue, check the Fitness & Spice Facebook Fan Page to see a copy of the December fitbook newsletter–it is packed full of affordable stocking stuffer ideas and a special offer.

Now I really must go whip you up a cup of cheer, I think you’ll agree, it’s beginning to taste a lot like fitness!

Protein ice cream, where have you been all my life?

Fast Track sent me some chocolate Protein Freeze last week. When it arrived, I tore open the package and read the instructions on the label:

Preparation: Pour entire container of Protein Freeze powder into a large bowl. Add 12 cups of water and 1 cup of nut butter. Blend and then freeze.

If you know me, you know I rarely follow a recipe to the letter but this time I was tempted because I think chocolate and peanut butter is proof that God loves us and wants us to be happy.

I decided to make an individual serving to start. So I grabbed my Magic Bullet blender and mixed together 1/3 cup Protein Freeze, 2/3 cup water, and 2T natural peanut butter. I popped it into the freezer and a few hours later I had protein chocolate peanut butter ice cream which IS proof that God loves us and wants us to be even happier.

A few hours after that, I had my second batch in the freezer and a batch of chocolate oatmeal protein cookies in the oven. I had to see if Protein Freeze could pass my baking test, didn’t I? Let me just say, I was not disappointed. I’ll share that recipe with you another time because I have to tell you about the protein latte I made with Protein Freeze. Remember my recipe for A Whole Latte Protein? Well, Protein Freeze stood up to that challenge, too.

Today I decided to make another serving of Protein Freeze ice cream using a packet of Starbucks VIA instant coffee instead of the peanut butter and the result was a rich, dark chocolate ice cream. I have another batch brewing in the freezer right now.

I have my mind set on making cinnamon protein ice cream and since I haven’t ordered my tub of vanilla Protein Freeze yet, I tried making cinnamon ice cream with a vanilla protein powder I have in my cupboard and it was a flop. I don’t know what makes Protein Freeze different, and they are understandably holding that trade secret close to their pecs because, trust me, I asked. I guess they can keep their secret and as long as they keep making it no one will get hurt.

Now I really must go, I need to place an order for Protein Freeze and ask Santa to bring me this popsicle maker so I can make my Muscles Pop!

Have you read the book If You Give A Mouse a Cookie? It’s one of my favorite children’s books of all time. It’s a sweet tale about a mouse who is given a cookie and then wants a glass of milk to go with it. The mouse makes other requests along the way, but I don’t want to give away the ending. Anyway, the mouse and I have a lot in common because…

If You Give Joanna a Cookie she’ll probably want a latte to go with it.

When I was shopping at Whole Foods a few weeks ago I stumbled upon Country Choice Organic soft baked cookies. After reading the nutritional facts, I decided this was a cookie I could sink my teeth into without feeling guilty. So far I’ve tried their oatmeal chocolate chip and double fudge brownie cookies and I’ve savored every bite of the 100 calorie treats.

Sometimes I enjoy these cookies with a Whole Latte Protein and other times I spice things up with a …

Pumpkin & Spice Protein Latte

• 1/2 scoop vanilla whey protein powder
• 1 packet Starbucks VIA instant coffee
• 2 T pumpkin puree
• 1/8 t pumpkin pie spice
• 3/4 cup water

Blend ingredients together in your Magic Bullet or shaker. Pour into a coffee cup and microwave for 45-60 seconds. Top with cinnamon or nutmeg.

What would happen if I gave you a cookie? Well, you just might find out if you are the lucky winner of 3 boxes of Country Choice Organic cookies (or any 3 Country Choice products you pick). To enter the drawing tell us the name of your favorite children’s book of all time in the comments section below. The contest will close on Sunday, November 15th at 10:00 P.M. and the winner will be announced on Monday.

Now, I better run, I have to see what happens If You Give A Pig A Pancake.

Remember when I told you about NuVal, the nutritional scoring system that scores food on a scale of 1 to 100? Well, let’s give it up for plain Chobani Greek Yogurt for scoring a 94…that’s an A in my book!

Plain Chobani Greek Yogurt is one of my favorite go-to, high protein snacks. Right now I’m hooked on mixing in a little cinnamon and stevia right into the container and sometimes I’ll add vanilla protein powder to shake things up.

When I was visiting the Chobani Web site, I was thrilled to learn some new ways to enjoy Chobani. Melissa made the guacamole recipe found on their site a few weeks ago and said it was amazing. I was monkeying around with their Cho-bana Bread recipe and came up with…

Jo-nana Cho-bana Bread

• 1 1/2 cup vanilla protein powder
• 1 tsp baking soda
• ½ tsp salt
• 2 Tbsp Earth Balance Butter
• ½ cup natural applesauce (no sugar added)
• ¾ cup Splenda for Baking
• 2 large eggs (I used Egg Beaters)
• 1 tsp vanilla extract
• 3 large overripe bananas
• ½ cup Chobani® Plain 0% Greek Yogurt
• ½ cup walnuts, toasted and chopped (optional)
• ½ cup dark chocolate chips (not optional ;-))

Preparation

Grease large loaf pan. Preheat oven to 350F. In a small bowl, stir protein powder, baking soda, and salt.

Peel bananas. Cut each in half lengthwise and then cut each half into halves. Chop quartered bananas into 2-inch pieces. Set aside.

In a large bowl, cream butter and Splenda into a smooth paste. Add applesauce and vanilla, and mix until combined. Add eggs and stir until incorporated.

Add dry mixture to wet ingredients, and mix well. Add chopped bananas, nuts and/or chocolate chips and Chobani®.

Bake at 350F for 45-60 minutes.

This bread, like the Chobani NuVal score, is nothing but good! You know what else is nothing but good? Chobani is GIVING AWAY an entire case of assorted fruit flavor Chobani to one lucky Fitness & Spice reader.

Here’s how you enter the drawing:

• Visit the Chobani site and check out their Nothing But Good line of t-shirts.
• In the comments section below tell us which shirt you’d proudly wear or tell us another word you think is Nothing But Good!

The contest ends October 31st at 11:59 P.M. and the winner will be announced on Sunday, November 1st.

Now, I really must go finish my banana bread and enjoy this beautiful Fall day because that, my friends, is nothing but good!

What do you get when you cross Starbucks and Joanna in the kitchen?

PUMPkin Coffee Cake!

Ingredients

• 1/4 cup canola oil
• 1 cup vanilla protein powder
• 2 packets Starbucks VIA Ready Brew instant coffee
• 1/3 cup cocoa powder
• 2 teaspoons pumpkin pie spice
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 cup  Splenda for Baking
• 2 eggs
• 1 (15-ounce) can pumpkin purée
• 1 teaspoon vanilla extract
• Powdered sugar, for dusting (optional)

Method

Preheat oven to 350°F. Grease an (8-inch) square baking pan with oil and set aside.

In a large bowl, whisk together protein powder, instant coffee, cocoa powder, pumpkin pie spice, baking powder, baking soda and salt. In a separate bowl, whisk together oil, Splenda, eggs, pumpkin and vanilla. Whisk dry mixture into pumpkin mixture until well combined then transfer batter to prepared pan.

Bake for 30-35 minutes. Set aside to let cool then cut into squares and dust with powdered sugar, if you like.

A couple of comments:

• In all honesty, you really cannot taste the pumpkin or the coffee in this cake. The pumpkin adds moisture as well as a healthy dose of fiber and Vitamin A, while the coffee enhances the chocolate flavor, a latte.
• Starbucks VIA instant coffee is microground, in my opinion, it blends better than other instant coffees for baking purposes.
• Pairing suggestions? A Whole Latte Protein

As if this chocolate cake recipe didn’t give us enough grounds to celebrate, here’s another reason…HAPPY BIRTHDAY, DAD!