waffle wednesday.

by Janetha on August 5, 2009

in meals

i personally adore the fact that national waffle day happens to fall on a wednesday this year because i am such a fan of alliteration.  and i took it one step further and dubbed it “waffles at work wednesday”~fabulously fun to say.


before i dive into the waffle shenanigans i suppose i should back up a bit as i have some catching up to do.  i will try my best not to make this post longer than randy the basset hound, but no promises.


i am going to breeze through these eats!


lunch=one big mess


  • fage 0%
  • dried strawberries & bananas
  • optimum bran flakes
  • TJs 9 grain honey almond flax cereal
  • PB2
  • scoop of maranatha creamy PB


pre-workout snack=PB&banana bites + chocolate protein shake

IMG_2697 IMG_2695


upper body workout

5 min warmup on treadmill


wide grip pull down

  • 12 @ 20#
  • 30 seconds jumping jacks
  • 10 @ 30#
  • 30 seconds jumping jacks
  • 8 @ 40#
  • 30 seconds jumping jacks
  • 6  @ 50#
  • 30 seconds jumping jacks
  • 12 @ 30#

reverse dumbbell flyes

  • 12 @ 20#


dumbbell preacher curls

  • 12 @ 15#
  • 1 min ball crunches w/ leg lift (as seen on april’s vid!)
  • 10 @ 20#
  • 1 min ball crunches w/ leg lift
  • 8 @ 25#
  • 1 min ball crunches w/ leg lift
  • 6 @ 30#
  • 1 min ball crunches w/ leg lift
  • 12 @ 20#

dumbbell hammer curls

  • 12 @ 15#


dumbbell chest press on incline bench

  • 12 @ 20#
  • 30 seconds jump rope
  • 10 @ 25#
  • 30 seconds jump rope
  • 8 @ 30#
  • 30 seconds jump rope
  • 6 @ 40#
  • 30 seconds jump rope
  • 12 @ 25#

dumbbell flyes on incline bench

  • 12 @ 15#


skull crushers on stability ball

  • 12 @ 15#
  • 30 seconds boxing in deep squat
  • 10 @ 20#
  • 30 seconds boxing in deep squat
  • 8 @ 25#
  • 30 seconds boxing in deep squat
  • 6 @ 30#
  • 30 seconds boxing in deep squat
  • 12 @ 20#

standing tricep extensions with dumbbell

  • 12 @ 30#


upright dumbbell rows

  • 12 @ 20#
  • 20 toe to ceiling reps with 8# medicine ball (10 each way)
  • 10 @ 25#
  • 20 toe to ceiling reps with 8# medicine ball (10 each way)
  • 8 @ 30#
  • 20 toe to ceiling reps with 8# medicine ball (10 each way)
  • 6 @ 40#
  • 20 toe to ceiling reps with 8# medicine ball (10 each way)
  • 12 @ 25#

dumbbell lateral raises~both side and front

  • 12 front @ 10#
  • 12 side @ 10#

hmm i don’t remember the stats but i believe it was something like 57 minutes, 252 calories, max HR 170 average HR 130.


post workout was a celebration of two national food holidays~

national watermelon day


national grab some nuts day


dinner=grilled chicken salad


  • romaine
  • cucumber
  • red pepper
  • broccoli
  • chicken
  • mushrooms
  • hummus
  • dijon mustard
  • bbq sauce


hated it.


i also had some oikos + kashi go lean crunch before retiring for the evening. no photo.


another semi-breezy day~

breakfast=pb&j protein oats


due to supplies, i mixed rolled oats with oat bran and i remembered that i love doing this. makes for a fabulous consistency! the protein powder really mixes well with oat bran.  and the jam is angelic~see that shining light? it’s cause my mom made it.

lunch=on the go and not so impressed, well, sort of.

let me explain. i didn’t have any goods in the work fridge so i tried this spot called au naturale


do you guys have these in your town?  it is a drive through but with good eats.  no nonsense, no garbage. and along with that comes high prices.

this is what i got for nine bucks~


time for a restaurant review!

i got veggies & hummus and expected a nice sized helping since it was $3.75


one carrot, one piece of squash, one piece of zucchini, three tomatoes, two pieces of jicama, two snap peas, three pieces of asparagus and two pieces of red pepper. not impressed.  the hummus tasted like trader joe’s tomato basil hummus~have you guys tried this?  it is more like pizza sauce than hummus.

i was not impressed with the cost-to-serving size ratio.

next up was the turkey avocado wrap (sans “honey mustard aioli” aka mayo) i got the half size and it was $4.69


decent size, probably 6 inches (TWSS), the innards looked fresh and promising~


loved this wrap.  the spinach tortilla was soft and delicious, the turkey was not salty at all and the avocado was packed with flavor~perfectly ripe.

super impressed with the wrap!  but not so much the hummus.  i also wasn’t exactly full after eating this.. bummer. i wished i had gone to the whole foods salad bar and spent 9 bones there.. i would have been waaaay full and happy.

that meant a snack was in order about 2 hours later…

raspberry spirutein + 3 strawberries + almond milk + ice


new flavor for me. it was good, not my favorite. i still prefer the cookies and cream variety. if you drink spirutein, what is your favorite kind?

after work i went to the farmer’s market because it is now open tuesday nights!  i got basil, kale, spinach, bell peppers, white eggplant, squash, zucchini, cherries, peaches and 3 kinds of goat cheese~


i also came home to a package!! (TWSS, yes i am full of them)

i won erin’s giveaway awhile back and these bangin’ applesauce flavors came in the mail :D i can’t wait to start mixing these with greek yogurt~it will be some surrriously gourmet yapple sauce! thanks erin xoxo



i managed to change and head to the gym and hit the treadmill for a 20 min session of HIIT.. i read on susan’s post yesterday “I’m realizing that I’ve got to start pushing myself harder if I want to make progress. I can’t keep going at a comfortable pace and expect to get better.”  well, she is right. i keep doing the same HIIT at the same pace and i am not making any progress~i am at a serious plateau. so i pushed harder.


  • 2 min @ 6.0
  • 1 min @ 6.5
  • 1 min @ 7.0
  • 1 min @ 7.5
  • 1 min @ 8.0


  • 1 min @ 6.5
  • 1 min @ 7.0
  • 1 min @ 7.5
  • 1 min @ 8.0
  • incline=1.0

  • 1 min @ 6.5
  • 1 min @ 7.0
  • 1 min @ 7.5
  • 1 min @ 8.0
  • incline=1.5

  • 1 min @ 6.0
  • 1 min @ 6.5
  • 1 min @ 7.0
  • 1 min @ 7.5


    • 1 min @ 10 mph

    a few minutes of recovery at a walking pace..

    so let me tell you what i did different.  i upped the speed on my intervals.. i used to start out at 6.0 and build up but this time i started at 6.5 and built up.  i also increased the incline with every interval, something i have done before but not at these speeds.  i KNEW i was pushing myself way harder because i had to grab onto the sides a few times and also had to reduce the speed of the intervals on the last set.  i am stoked that i did this, i felt like i worked a lot harder and now i have something to go off of.  when i can do this routine easily then i will change it again, but for now this is hard for me so i know that is a good thing!  thanks for the inspiration susan.


    duration 20 minutes

    average HR 156

    max HR 181

    distance 2.27 miles

    calories 287

    i went further than usual :)


    next up was my adventures in hummus making.. i have never made it from scratch!  i used susan’s recipe (you may or may not think i have a crush on susan due to all these references to her blog! she is just that stellar) for sunflower hummus and the best part was i already had ALL the ingredients in my house.  and it also gave me the perfect opportunity to use my free sample of sun butter!


    and also a chance to use my new food processor~i still need more ideas of what i can make with this bad boy!

     IMG_2722 IMG_2723 IMG_2724

    i am never buying store made hummus ever again.

    enough said.  oh and i should note that the sunflower seed flavor was abundant in this hummus. i am definitely buying a jar of the sun butter~the sample had 2 tablespoons and the recipe only called for one so i still have enough for another batch.  LOVED the sun butter.  get cha some!  oh AND i omitted the lemon from the recipe because of the geographic tongue thang.

    dinner=grilled chicken pasta + salad


    the chicken was seasoned with some mrs. dash, i wonder where mister dash is. and if he is good lookin.


    BBQed that business up and then mixed it with these three culprits~yes i am voting organic with this meal. i smiled inside. oh that bag is basil from the farmers market. does farmers have an apostrophe in it? i think it might.


    usually i use feta in this pasta but i only had romano so it did the trick!


    in the salad was a plethora of purchases from the market as well as my new hummus and some balsamic dressing i had in the fridge~

    IMG_2728 IMG_2733

    nom nom nom. lovely dinner. and i polished off my fourth liter of water for the day.

    i also had this bowl of kashi go lean before bed..i never said i was perfect.



    wow tuesday took a lot longer to recap that i intended it to! haha if you are still reading this then props to you!

    i made belgian waffles for everyone at work today, complete with the fixings~strawberries, blueberries (fresh & canned), homemade whipped cream (extra vanilla), lalala

    IMG_2740 IMG_2738 IMG_2739


    i made myself a protein waffle~



    • 1/2 cup oats
    • 1/2 cup cottage cheese
    • 2 T vanilla protein powder
    • 3 egg whites
    • vanilla extract
    • cinnamon

    garnished with some strawberries, blueberries & agave~



    so bueno!

    wow this is long as.  pat yourself on the back for making it through!


    1. what should i make with my food processor?

    2. what is your favorite out of waffles, french toast & pancakes?

    3. is there something you used to buy at the store and now make from scratch instead?

    ok, i promise this post is over now.

    xo. janetha b.

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    lookingforserenity August 5, 2009 at 1:21 pm

    I tried spiru-tein, and I didn’t like it :/ Those waffles look really good! Do you think I could make pancakes with that recipe?

    janetha August 5, 2009 at 1:44 pm

    hey, YES actually this is a pancake recipe, i never had made waffles with it but i always make protein pancakes with it. today was my first time trying it with the waffle iron and it worked! i sometimes blend some spinach into the recipe also, muy bueno!

    buffmuffy August 5, 2009 at 1:32 pm

    ooo the banana bites look amazing! as does the wrap! and the waffles!
    1. make homemade raw almond butter! yum! or banana soft serve.
    2. PANCAKES!!!!!
    3. kombucha … but my batch still isnt ready. and bread! :)

    Graze With Me August 5, 2009 at 1:37 pm

    Oh I just might make waffles for dinner tonight to celebrate! And protein waffles? Awesome. The banana bites are too cute, I love the plain and perfect combo and pb & b.

    1) I don’t know, what should I make with MY food processor??? :)


    3) I used to buy granola at the store (still do on occasion) but it’s so easy to make at home!

    Therese August 5, 2009 at 1:46 pm

    “grab some nuts day” lol. Will do.

    I love love love my food processor!! I think your first step is to make banana soft serve that everyone is all hot for! I did and it did not dissapoint. I also make protein pancake batter, blend up veggies and tuna to make “tuna cakes”. I need to try homemade hummus but I don’t want to buy tahini…so expensive!

    I LOVE ME some french toast. My dad makes killer french toast on french bread with vanilla in the egg batter…I need to healthify this at home one of these days. Your coworkers must love you forever for bringing in the waffle goodies :)

    Michelle August 5, 2009 at 1:50 pm

    I ate waffles today!! They weren’t pretty and home made like yours because I didn’t have time, but thanks for the waffle day heads up!

    Michelle August 5, 2009 at 1:51 pm

    There were so many things I loved about this post!

    –I LOVE combining oats/oat bran…it really does make the perfect consistency! And that PBJ on top…drool.

    –I’ve never heard of that health food restaurant, but it looks tasty!

    –That homemade hummus looks amazing…I must try this immediately!

    –I wasn’t a fun of Sunbutter. Which was somewhat of a tragedy considering I bought an entire jar of it, finally opened the thing, and almost gagged.

    –You are a doll for bringing all these yummy treats to your office! Can I come work there!? Haha

    1. I’d definitely try making the banana soft serve in the food processor that’s been circulating the blog world. I haven’t tried it yet, but I hear it’s good.

    2. Ooo toughie! I love all three a lot, but I’d hafta say…mostly waffles, but pancakes runs a VERY VERY close second.

    3. I can’t think of anything off the top of my head, but hummus may be in the running now! :)

    Have a great day girl!

    emily (the experimentarian) August 5, 2009 at 1:53 pm

    ooh! WF salad bar is def worth 7.99/lb (my salad=$14 haha!). I’m glad you finally tried au naturale, but sorry you were disapointed with the veggies…I like the sweet potato and black bean burrito or the spinach and chiken wrap. Both of those are yummy, but I fer sure need a whole one to fill me up!
    I made some yummy mango salsa a while back with my food processor…I think I posted it

    Erin August 5, 2009 at 2:16 pm

    LMAO at TWSS. Always. I always laugh at these inserts in your posts. :)

    So glad you got the applesauces! They’re great. Boo on the veg + hummus for that price. Yay for that wrap!

    Tay August 5, 2009 at 2:45 pm

    OMG I am sooooooooo making that hummus!! Looks absolutely amazing!

    1. Make pesto!!

    2. Oooooh TOUGH choice. I love all 3 so much! But would have to say French toast.

    3. Hmmm cookies and baked goods? haha.

    veggiedollface August 5, 2009 at 2:51 pm

    I loooove applesauce. My bf thinks it’s baby food.

    jenngirl August 5, 2009 at 3:04 pm

    One of the reasons I’m glad I religiously read your blog is for the food holiday news…haha I would never have known! ;)

    1. erm, I’m no good for ideas…

    2. Waffles, for sure..but I do looove Kath’s “oatmeal pancake” recipe

    3. I WISH I could make something and stop buying it at the store..maybe one day

    Susan August 5, 2009 at 3:11 pm

    Yay! Happy Waffle Wednesday! :) Perhaps I’ll make every Wednesday a waffle kind of day…

    Okay, first that’s awesome you challenged yourself with the HIIT! I think it’s so easy to go to the gym, do the same moves, burn some calories, and call it a day. We definitely have to keep reminding ourselves to make it a bit harder sometimes ;)

    Your yapple sauce is going to be gourmet now! And I think cereal is a perfect bedtime treat. In fact, I had it last night!

    Isn’t hummus easy to make at home? Just dump everything in the food processor and hit the button and you’re good to go :D

    1. homemade nut butter
    2. That is the cruelest question ever and I refuse to answer in protest :P
    3. Hummus, brewed coffee, pesto

    Coco August 5, 2009 at 3:19 pm

    Hot Damn! Great Post! There is so much I want to comment on ahha. I love all your eats. You eat very similar to me and I absolutely love how you add protein powder to your oats and that you like to eat Kashi GoLean. Anywho those waffles look bomb!!!!! How do you always know when there is a national “waffle” or any other food day? I love it!
    That protein batter sounds bomb!

    Question Answers:
    1. Make some homemade dressings!!!
    2. Probably french toast, then pancakes…then waffles.
    3. hummus is definitely an at home must! So much better than anything bought at the store.

    Hope you have a great rest of the day!!! I’m so glad to be back to posting!

    tessa August 5, 2009 at 4:11 pm

    you got in some damn good eats for the past couple of days!
    sun butter? intriguing… never heard of it. but i love that you mixed in yo’ hummus! and i want to try that waffle recipe homes.
    gahh a pet peeve of mine is shelling out dough for food that is sub par, i honestly get a weird combination of anxiety and anger when that happens… probably good.
    anyways enjoy the rest of the humpty hump day!!

    Lainie August 5, 2009 at 4:18 pm

    Your workouts look killer – I need to take a few tips from you and push myself harder I think! Love the protein waffles – genius!

    Kailey August 5, 2009 at 4:22 pm

    I wish I knew today was waffle wednesday – I would have made some :)

    I love how dedicated you are to your workouts!!

    loving the spaghetti & wrap!

    ksgoodeats August 5, 2009 at 4:33 pm

    ‘national grab some nuts day’ – Um…..really?! ;)

    I love the skull crusher name! That sounds so hardcore.

    My favorite spirutein so far is cookies and creme. I still have cookie dough to test out though so I’ll be sure to give you the 411.

    1. No idea but your hummus looks incredible!
    2. I like them all for different reasons – sorry for the cop out!
    3. We never buy baked goods, does that count? Well…except for vitas :D

    Kristie August 5, 2009 at 5:02 pm

    “And in the morning I’m making WAFFLES!”
    I need to work with you if you make waffles for your coworkers, yeesh!

    I am very unimpressed with the seriously TINY veg/hummus serving you got there for such a high price. Why the heck are fresh cut up veggers so darn expensive?!
    I’m totally trying that sunflower seed hummus though, I haven’t done homemade in a while and that kind sounds faaaaab.

    1. Cashew ricotta aka “pizza cheese”!

    2. Ummm do I HAVE to pick? Wowzers. Probs french toast but it totally depends on the day

    3. I still buy everything at the store but I definitely love making homemade hummus and nut butter once in a while. And homemade wraps too!

    April (Foods of April) August 5, 2009 at 5:30 pm

    You should make raw pudding with the food processor!

    And there’s so many yummy things in your post.. especially the oat and yogurt combos!!

    Angharad August 5, 2009 at 5:51 pm

    Okay, first of all your missed one: “national grab some nuts day” TWSS!!! Or maybe it was too obvious to note…

    Amazing eats up in here lady jane!
    PB&banana bites= too cute.
    That sucks that the restaurant ripped you off slightly – it makes me mad that eating healthily costs more everywhere! Grocery store or restaurant. Ugh! sub $5 for hummus and a couple veggies is way too much but that wrap does look pretty divine, I’ll be honest…

    Intrigued to know what you think of the Apple Sauce – I’ve never tried it!
    Homemade hummus is zee best I don’t have a food processor/blender or anything so can’t do it but I have done before and it rawks. Bro.

    And finally, can you come and work with me please?! You MADE waffles for EVERYONE?! I heart you – what a sweet girlie you are.

    P.S. French Toast is my fave cos it’s the one thing I don’t ever make at home…and it’s sooo decadent. Love it.
    P.P.S. Wish I could bring you to Lollapalooza with me – we would rock it.

    burpexcuzme August 5, 2009 at 6:04 pm

    Waffle day! I didn’t know that! I missed it :-( And hahaha, you’re so funny and cute. Waffle at Work Wednesday!

    1. Pesto!

    2. Don’t make me choose! They’re all my babies!

    3. Sauces, dressings, stuff like that. Oh, and beans.

    Meredith August 5, 2009 at 6:52 pm

    Great workout! I love alliteration too :) I wish I had a waffle iron so I could make waffles at home.
    1.) hummus
    2.) They’re all good!
    3.) hummus and veggie burgers

    luckytastebuds August 5, 2009 at 7:16 pm

    jeeez janetha this is such an awesome post! So much to learn. First of all, your hummus looks fantastic. I can totally see why you wouldn’t want to ever buy hummus from the store again!!

    Second of all…i wish you worked at my office. HOly moly i love waffles!! Thank you for the protein waffle recipe. It looks so appetizing and yet the ingredients are all so good for you!!!

    Third of alllll you have me craving kashi go lean!! Even though i have it every single day! hahah :P

    Julie August 5, 2009 at 7:27 pm

    HOLY CELEBRATIONS! I’m coming to celebrate all the food holidays with you. You know how to go balls to the wall with them (twss).

    waffles girl ALL THE WAY.

    haha I’m not good at making anything from scratch.

    Emily August 5, 2009 at 7:38 pm

    1. guacamole! and raw nut butter. and cold soup, for the hot summer.

    2. not a fan of french toast. I have a waffle maker but have only used it once! mostly just because it’s in a cupboard above the fridge and I can’t reach it. I’ve always thought pancakes were very comforting to make. Pour, flip, pour, flip…

    3. tomato sauce, mos def. anything italian, really. I was spoiled by my napolitano padre. and homemade hummus! a must.

    your photos all look so shiny today! not just the angel jelly :)

    Anne K. August 5, 2009 at 10:01 pm

    Great workout! That food looks yummy, but I agree–the price is pretty steep. I haven’t tried my sunbutter sample pack yet, but now I definitely will! Glad it was good. Yay waffles! I love your topping spread :D

    1) Hmm, I don’t have a food processor (yet) so I’m not quite sure. Maybe basil pesto, or that yummy banana soft serve people have been making?

    2) Oh geez, hard question. Either pancakes or waffles. I suck at flipping pancakes, though. Really. It’s like an epic fail.

    3) Well I actually just realized last night that instead of buying TJ’s muffins all the time for parfaits, I could actually MAKE them. Haha, it seriously never occurred to me–I’ve never been a baker, and baking scares me a bit. I’m planning on making some soon though! Oh, and I used to buy coffee all the time but now I just grind and brew it myself. Much cheaper!

    broccolihut August 5, 2009 at 10:31 pm

    Agreed on the raspberry Spirutein–it’s only OK. DO NOT try any of the strawberry ones. Revolting. My fave flavors though are probably Blueberries N Cream and S’mores.
    Yeah, homemade hummus! I made one a while back with Sunbutter and sundried tomatoes.
    1. I recommend making Gena’s Spicy Thai Dressing with the food processor. Delish.
    2. Tough call, but I think I like pancakes the best–they’re the easiest to change up in the flavor dept.

    carolinebee August 5, 2009 at 11:31 pm

    I forget the questions- but Double Choc fudge spirutein is the biznas :D

    WholeBodyLove August 5, 2009 at 11:49 pm

    I have a magic bullet but I really want a real food processor too so I can try some of the raw recipes I’ve seen floating around the blog world lately! The good ones are pretty expensive though :) If I am to choose, I love pecan pancakes cooked until set but still gooey in the middle…I know, wierd.

    Sean August 6, 2009 at 8:06 am

    I love the protein shakes too! They have helped me keep my weight down. I use ProtoWhey and Isopure but give the edge to ProtoWhey because of the taste. Here is their site. I am not sure if you can purchase right on their site: http://www.brng.com

    Katharina August 6, 2009 at 8:13 am

    I love how you know all these random holidays! But I always end up reading them when the day is gone :(

    1. You should make a lentil dip! Or some really fancy shmancy pâté. I just got one and I’m excited to bust it out :D

    2. Hmm… that’s a hard one. I’m gonna say French toast because usually people come up with really wonderful creations (especially when they use a baguette for the slices)

    3. I don’t really buy veggieburgers anymore, when I have time I attempt to make my own patty type things. However, since I was at Wal-Mart the other day I just had to get some because they’re the cheapest there. Another thing I usually don’t buy but just make myself is pasta sauce.. or sauces in general.


    Holly (The Healthy Everythingtarian) August 6, 2009 at 8:43 am

    i love you and your long posts! first off, i really appreciate how patriotic you are by celebrating all the food holidays. it’s the little holidays that are the best…and i completely agree with angharad – national grab some nuts day. major TWSS.

    yummm on all your eats! love that protein waffles with drool, fresh whipped cream. that burrito looks bangin, and i also won erin’s giveaway so i can finally try YAPPLESAUCE. you don’t know how happy that makes me. also, i just discovered susan’s blog from you, and i am already in love.

    (1) make some uber fancy shmancy pesto or something…or perhaps breadcrumbs from scratch? hmmm…i need to get a food processor stat!

    (2) FRENCH TOAST. all. the. way. #2 fave food.

    (3) hmmm…i just cook a lot more from scratch in general and don’t rely on as many frozen entrees/meals.

    happy thursday love!

    peanutbutterprerogative August 6, 2009 at 11:05 am

    woww so much good stuff in this post! first, can i work with you please? those waffles look awesome and you’re kinda making me want to buy a waffle iron!! anddd im jealous of your food processor! i am so obsessed with my magic bullet i can only imagine my excitement over an even bigger, better machine! i can’t wait to see what you make…i’m scared to make hummus myself but yours looks yummy and that would save me major bucks!!
    1. no clue…
    2. french toast all the way, but i haven’t had it in sooo long!
    3. bread! saves me mucho and i love the smell it gives my apartment!

    elise August 6, 2009 at 9:26 pm

    aaaii! love love love errrrthang going on in this post. top 2 are the vat o hummus and the PB/nanner cross sections. i die!

    jocelyneatsfresh August 9, 2009 at 8:42 am

    you should make…coco carob almond butter or banana softserve ;)

    I enjoy whole wheat pancakes..but I used to LOVE french toast…

    And this post was extra long lol

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