Made At Home

Well hello there! Hope everyone had a fantabulous weekend!! Mine was near perfection. I finally got the 8 hours sleep I was craving last night, then made myself a pancake feast.


My usual protein pancake recipe (found under the “Eats” tab!) topped with a mixture of 1/2 tbsp almond butter, 2 tbsp banana baby food, 1 tbsp molasses, 1 tbsp sugar-free syrup. A random assortment that was ooohhhsogood.

I spent the morning in bed doing blog updates! I made a new header and some minor changes to my About page, The REAL Story and Fave Posts. More updates will continue next weekend. I’m going to add an exercise page with my favourite cardio and weight lifting workouts. It’s gonna be good! (I hope)

I eventually made it to the gym for some treadmill + upper body weights.

Treadmill – 1% incline

Minutes MPH
0-5 3.5
5-6 6.0
6-7 7.0
7-9 6.0
9-11 7.0
11-14 5.8
14-17 6.8
17-21 5.8
21-25 6.8
25-28 5.8
28-31 6.8
31-33 5.8
33-35 6.8
35-36 5.8
36-37 6.8
37-40 3.5

Back + Shoulders

Exercise Weight Reps Sets
Assisted pull-up 75 lbs 6 3

Chest + Back

Exercise Weight Reps Sets
Dumbbell bench press 20 lbs ea 10 3
Seated cable row 55 lbs 8 3

Triceps + Biceps

Exercise Weight Reps Sets
Skull crusher 20 lbs 10 3
Barbell curl 20 lbs 10 3

Shoulders + Abs

Exercise Weight Reps Sets
Dumbbell shoulder press 15 lbs ea 8 3
Plank bw 60 sec 3

First, I gotta give Janetha credit for the treadmill intervals. Or, her mom anyways ;) I started out too fast. I wish 6.0 mph was a “jogging” speed for me, but it’s more my legitimate “running” speed. So I had to take it down to get rest between the faster spurts.

As for the weights, my arms are mush. I barely made it through those shoulder presses!

Came home and refuelled with an breakfast sandwich and sweet potato cheetahs.

Yummm!!! I always crave eggs after weight lifting, I have no idea why.

I hit up the grocery store after and had an exciting food find!!!


Kashi Dark Chocolate Coconut Fruit & Grain granola bar. For the longest time we just had the Kashi chewy bars here, and only just got the cereal ones. I embarrassed myself yet again at the Superstore upon finding these bad boys.


They also had the pumpkin flavour, but this one obviously caught my eye first. Dark chocolate and coconut? Yes please!! It was pretty small, and tasted borderline stale. But my goodness the chocolate on top is goooood.

After my snack I got to work in the kitchen! First up: Beek’s Coconut Chia Granola.


You may recall Bekah sent me some of her famous granola over the holidays. I LOVED it. I offered Bekah the opportunity to come here and make the granola for me on a regular basis, but instead she told me to make it myself :P


I followed her directions almost perfectly…

Bekah’s Coconut Chia Granola:

recipe adapted from the back of the Let’s Do Organic brand of coconut flakes:

  • 3 cups rolled oats, gluten-free if necessary
  • 3/4 cup unsweetened coconut flakes shredded coconut
  • 3/4 cup sliced almonds
  • 1/2  cup pure maple syrup (I use Grade B.)
  • Vanilla extract and cinnamon to taste. (I like a lot, probably 1 t of each, and then some.) 1/2 T of each
  • 2 T safflower oil canola oil
  • 2 T chia seeds

Mix allllll together in a bowl or directly on a cookie sheet, bake at 375 degrees for 25-30 minutes, making sure to mix up the granola one or two times while baking, to ensure even coloring (NOT burning!)

I pulled it out to stir every five minutes or so, burning my tongue on a nibble every single time :P


Best. Granola. Ever. Seriously guys, go make it yourself. The sooner the better.

Next up was another batch of my homemade protein bars. Pretty much the same as last week, but with a touch less water.


  • 2 cups rolled oats
  • 4 scoops chocolate whey protein powder
  • 1/4 cup almond butter
  • 2 tbsp shredded coconut
  • 2 tbsp mini chocolate chips
  • < 3/4 cup water

All mushed together and pressed into a 9×9 baking pan. No baking though, just put in the fridge to harden.

Then cut into 8 pieces and wrapped up for the week!


I changed the recipe just a tad, so the stats are slightly different: 174 calories, 6g fat, 17g carbs, 1g sugar, 3g fibre, 15g protein. Still not too shabby!

Then it was on to Homemade Sunflower Mustard Hummus.


Yes, you read that right mustard hummus.

  • 1 can garbanzo beans (+3 tbsp of their liquid)
  • 1 clove garlic
  • 1 tbsp mustard
  • 1 tbsp sunflower seed butter (I used Deb’s!)
  • 1/2 tbsp cumin
  • salt + pepper to taste

I added the mustard because I’m out of lemon juice. Oddly, it turned out quite sweet!

Last, but definitely not least, I made my meal for the week. I stumbled upon this Mark Bittman chili recipe in Runner’s World that’s chock full of veggies. Sign me up!


Bean and Vegetable Chili

3 tablespoons olive oil Canola spray
1/2 pound ground beef, pork, turkey, or chicken – 1 whole pound
Salt and freshly ground black pepper
1 onion, chopped
1 tablespoon garlic, minced
2 small one big eggplant, cubed
1 medium zucchini, chopped
2 carrots, chopped
1 cup 2 cups mushrooms, quartered
1 fresh or dried hot chile, seeded and minced
1 teaspoon 1/2 tablespoon ground cumin
1/2 teaspoon 1 teaspoon dried oregano leaves
1 cup canned tomato, seeded and chopped 1 can no-sodium tomato sauce
4 cups canned 2 cans kidney beans, liquid reserved
Vegetable stock as needed (about two cups)
Fresh cilantro for garnish

Heat the oil in a large pot over medium; add the meat, season with salt and pepper, and cook until browned. Remove meat from pan and drain off all but three tablespoons of fat.

Heat the pan over medium-high. Add the onion and garlic; cook for about a minute. Add the vegetables; cook for 10 minutes or until they start to caramelize and dry out.

Add the seasonings and stir, then add the tomatoes and beans with enough of their liquid to submerge everything (use the stock if there isn’t enough).

Bring the mixture to a boil and cook about 15 minutes. Garnish with cilantro. Serves six.


I thought it tasted a little bland so I topped my bowl with salsa.


MMmmm…. love me a chunky chili full of veggies :D

Now I am officially ready to start my work week :)

Those of you who expressed interest in the Banff Blogger Trip should have gotten an e-mail update on it :) Our dates are June 8-15 with tons of fun things in between. If you’re interested and didn’t get the e-mail, let me or Holly know: or

Some things are just a no-brainer:


SO excited!!!

Okay, it’s waaaaay past my bedtime. I need my beauty rest for spinning tomorrow!

Question of the Day: What store-bought items do you usually like to make at home? I love making my own hummus. And I must say, I’m really getting into this homemade protein bar thing. SO much cheaper, and I feel better eating them knowing the ingredients aren’t as scary.

Posted on January 17, 2010, in Fun, Reviews, Workouts and tagged , , , , , , , , , , , , , , , , . Bookmark the permalink. 33 Comments.

  1. So excited for your Banff trip! :)

    I want to make those protein bars – those are stellar NI stats!

    I like to make granola at home!

  2. Wow ! What great breaky sandwich!
    Chili looks great as well!

  3. I have got to try your bars! Seriously, this week!

  4. I’m thinking I might need to make those protein bars. Like, now.

    As for home…I love making home baked bread and muffins and pizza dough. I’m getting really good with yeast. And dog treats! It’s scary some of the stuff that goes in commercially produced dog stuff.

  5. I like the new header!

  6. I like to make my own potato chips with sweet potatoes. I also like to make my own mac and cheese with nutritional yeast mixed in with the cheese!

  7. oh my gosh that blogger trip looks amazing!
    LOVE that u put baby food in yo cakes!
    great workout too girl!!

  8. GREAT workout. i love it! and i just love looking at workouts in tables. i wish everyone would catch on haha. i cant wait until you make some moves pages. i always look at all your old posts for weight training ideas!! love the make ahead stuff.. those bars have great stats and beeks has great recipes! so, i have been trying to find out about canada. no luck yet.. sigh. make at home stuff? hmmm i do like making protein bars but i never do. LOVE YOU! happy monday, susan!

  9. OMG amazing post
    molasses in the pancakes. nice.
    the granola you made.
    the protein/energy bars ( i still havent published mine…tomorrow though!) look delish!
    and the chili. nice.

    ALL of it, AND The trip w/ Holly. Girl. I wanna go so badly. I am glad you checked airfare to San Diego for mine in Aug but I totally understand the prices. Same here to you :( And I have a kiddo and husband so i am not as footloose and fancy free as i used to be! haha!


  10. Love the new header! I always always make my own soup they put WAY to much salt in the shop varieties plus mine tastes way better! x

  11. I love those kashi bars! They are like a treat!

    Your pancakes, breakfast sandwich, granola, and everything else, looks delicious!

  12. Love the new header.

    Man new hair, header and a week planned out.

    You’re rockin’ it girl.

  13. Too funny that we now get those new Kashi flavors in Canada because I “just” set up a cross-border exchange with a US blogger to get some! They are in the mail right now. Timing!

    What a workout you had. I may steal your treadmill plan…I’m terrible at designing my own!

  14. HAHAHA…i am stealing that picture from your blog and using it in my post tonight. that is by far the best thing ever, hahahaha! i love you! i cannot wait for our trippp…i started a countdown last night!

    140 DAYS!!!!!!

    love all your baking. bekahs granola is fab. i heart mark bittman. have a wondrous day love!!!!

  15. just an fyi…your header is showing up pixelated on my screen. i dont know if that is just because of my comp, but i thought you would like to know :)

  16. Wow, such a great post with amazing recipes! I am obsessed with chia seeds right now, so I’ll definitely be making that granola!

    The bars look spectacular, too!

    You header looks great and I love your new picture! Your hair is fab!

  17. New you, new header…so pretty.

    I don’t think we have that Kashi flavor! But honestly your energy bars look amazing- good enough to sell.

    Yes, Beeks’ chia granola is the bomb- JUST finished my last morsel.

  18. Glad you got your hands on those Kashi bars – I loved them but they were so small :(

    Mustard hummus?! Are you kidding me?! That sounds divine! I love all of your kitch kreations – yum! Any and all baked goods/desserts I just make at home.Store bought cookies, cakes, etc. are just NOT allowed in this baker’s house ;)

  19. Cute header! I am so glad you had a wonderful weekend!

    Your post is all so organized with charts and photos. Phew! You should do an online class on how to do that ;P

    Those kashi bars are hella good. Love the chocolate coconut one (fresh is better) and the pumpkin one is very, very good!

    • I actually just use the “insert table” option in Windows Live Writer. I stole the idea from Janetha from Meals and Moves. I find it much nicer on the eyes!

  20. wow you were tearing it up girl! Im loving that granola and home made protein bars. It all looks amazing!! I love making as much as I can home made since I can control the ingredients and how much of a certain item to use. Love it. Where is the trip taking place? Im curious!!

    • We’re going to Banff, Alberta (Canada). It’s just a couple hours from Calgary and in the heart of the Canadian Rocky Mountains. Some of THE most beautiful hiking and scenery there is!!

  21. erintakescontrol

    Nut butter and seed butter @ home. 4 sho! I like the look of those protein bars!!!

  22. Your post was full of soo many treats! Ga! I swear I started making a grocery list as I was still reading. I love that you added mustard to the hummus. I love mustard. I think your chili couldn’t be more perfect for tonight dinner. Thanks! :)

  23. I have yet to really master homemade hummus, but I love Mitch’s homemade salsa. I also like making my own soups…although I admit, I am often too lazy so I just open a can!

    Hope you’re having a great week so far! That trip looks like SO much fun.

  24. OMGGG thanks for the shout out Susan. Love it. You did my recipe prouudd.

    Your protein bars look amazing, how about YOU come to NY and make me some of those. :)

    Oooo ooo the egg sandwich+sweet potato cheetahs look so good. A breakfast fave. So good.

    AND (I’m almost done I promise) you’re craving eggs after weight lifting because you want PROTEIN! Protein is the perfect post workout recovery meal.

    okay. now i’m done.

  25. Dude–I am obsessed with Beek’s granola. I didn’t know she posted the recipe. THANK YOU!

    I think you and I are chili sistahs :)

  26. They have those Kashi Dark Chocolate Coconut bars in the Great White North now? I am so on a mission to pick some up. LOVE them! I also like your hummus with the mustard – I bet it adds a nice dimension to the flavour.

    I wish I could head out to Banff with all of you…maybe. We’ll have to see how the money situation goes.

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