September 30, 2014
by Sam

Banana Protein Pancake.

Hi friends!

You’ll have to excuse me if this post is rushed – I have approximately 20 minutes to get it this post up and get on with my day. Apparently when you’re moving halfway across the country, you develop a long list of things you have to do and people you have to see. So you’ll have to excuse me if this little blog gets a little less attention than usual for the next few weeks.

But a few people have requested that I post a recipe for the Banana Protein Pancake you see popping up here pretty frequently. It’s a variation of the Tone It Up girls version that I posted  waaay back in the early days of the blog, but I’ve made a few changes since so I figured it deserved a re-post. Protein goods can be a little dry, but I think I’ve managed to combat that with extra egg whites and banana. You might be a little disappointed if you’re expecting something that tastes like a classic buttermilk pancake, but this version is pretty damn fantastic, if I don’t say so myself.


Banana Protein Pancake


  • 1 leveled-off scoop of protein powder (I use North Coast Naturals 100% ISO Protein)
  • 1/3 cup egg whites
  • 2 tablespoons almond milk (I use unsweetened vanilla)
  • 1 tablespoon ground flaxseed
  • 1/2 teaspoon baking powder
  • 1 medium banana, sliced

Protein Pancake


  1. combine protein powder, egg whites, almond milk, flexseed and baking powder in a bowl. Stir until well combined.
  2. mash half the banana and add to protein mixture. Stir until combined.
  3. Pour mixture into a medium-sized pan over medium heat. 
  4. Wait until the pancake is almost cooked through (3-5 minutes) and flip. If you flip before it’s ready, it will break!
  5. Cook for a minute or two on the other side, then slide onto a plate. Top with the other half of the sliced banana and whatever else you’d like – nut butter, yogurt, and maple syrup are all great options.

Have a good one!

<— If you were leaving your current city, what would be on your ‘must-do’ list?

<— Favourite breakfast these days?

<— Pancakes, waffles or french toast? All of the above for me!

September 29, 2014
by Sam

Ask Me Anything: School and Work.

Hi friends! Today I’m answering the last couple of questions you guys had for me in my ‘Ask Me Anything‘ post. Considering that I just finished up my MA degree and am looking for work, I got a few questions pertaining to those. Check out part 1 and part 2, if you haven’t already. Happy reading!

1. I’d love to hear more about what you did your thesis on!

So I just finished up my degree in Criminology – which, a lot of people associate with forensics (aka: I get a lot of people asking me if I’m going to do ‘CSI stuff’ with my degree. No, that is not the case). But criminology is a social science, so it looks more at the who, what, where, when, and why with crime and stigma.

I found myself really enjoying my media-based classes – looking at representations of crime and stigma in both fictional and non-fictional media. And specifically, I preferred looking at fictional media; how crime and law are determined in fictional universes.

And we all know how horror and zombie obsessed I am, right?

Zombie Apocalypse (img source)

So, for my thesis I ended up doing an ethnographic content analysis (read: an in-depth study) of The Walking Dead comic book series, and looking at how the series created law, order and social control. Using the general theory that media has the power to both reflect and shape realities of government, I looked at how The Walking Dead dealt with government issues and whether or not the series shows general support or criticism of a neoliberal form of government.

So ya. That’s what I was working on for just over a year. I have to admit, it was a pretty fun way to earn a degree.

2. What do you want to do now as a career?

To be honest, I’m not 100% sure. I know what skills I have and what I like to do, so now it’s figuring out what exactly I want to do with them. That’s a lot of my motivation behind my upcoming move – I’m moving to an area with a good job market, so I think I’ll have some opportunities to explore some different options. Right now, I will say that I’m looking for jobs in post-secondary education (not necessarily teaching, but more supportive/administrative roles) and non-profits, because that’s where a lot of my experiences lie and where I think I can be the most useful to people.

3. Have you ever considered a job that will help people overcome an ED?

Quite honestly, that is my dream. But in order to pull it off, I would probably require more school – something I can’t afford or mentally handle right now. Hopefully one day I will be able to help people on a professional basis, but for now I’ll settle for offering my advice and support to people here.

But that wraps up this series – have a great Monday!

<— Do you know what you want to be ‘when you grow up?’

<— How did you decide on your current career/career path?

<— Anyone else really excited for The Walking Dead to come back on TV?

September 26, 2014
by Sam

Five Things Friday 09/26/14.

So we’re already at the final Five Things Friday for the month.

Five Things Friday

Dammit. The end of the month always sneaks up on me and I find myself wondering where the hell the last few weeks went. But let’s get on with it, shall we?

5 Things I’ve Eaten Lately:

1. Meg‘s Paleo Coconut Flour Waffle with pumpkin-ized Greek yogurt and peanut butter.



Mmm…waffle. Did you see Khushboo‘s post about different things to do with your waffle maker? I need to get on that.

2. Spinach salad with sweet potato, chicken, avocado, sriracha, and roasted garlic yogurt dressing.


My veggie intake lately has not been fantastic, so I’m trying to include these salads for lunch or dinner a few times a week to bring my overall veggie count up. Eat your greens!

3. Cinnamon Toast Crunch crusted french toast with nutella and banana slices.

French Toast

AKA: Last weekend’s special at The Early Bird. Do you see why I love this place so much? For the record, this was EVERYTHING.

3.  Stuffed peppers and salad.

Stuffed Peppers

Courtesy of Chef-friend – peppers stuffed with a mix of brown rice, ground beef, mushrooms, leeks, tomato sauce, probably more stuff I’m forgetting and topped with melted cheese. Amazing.

5. Banana protein pancake topped with the other half of the banana and chocolate peanut butter.


I’ve gotten a few requests for the recipe, so keep an eye out for that next week!

5 Things Happening This Week:

1. I have my first going-away party on Sunday. I leave in 2 1/2 weeks…shit’s getting real.


ya…I’ll get to that eventually. (img source)

2. As I’m sitting here typing this, I’m having a super strong craving for a Coke Zero. But there’s none in the house and I would have to drive into town to get one. Which I don’t want to do but I reaaaaally want one. #FirstWorldProblems

3. Here’s the number 1 sign for me that I’m getting into Fall weather:


I start drinking tea again. I won’t drink it in warm weather, but as soon as the mornings start getting cool I look forward to a cup first thing.

4. I realized yesterday that it’s been a while since I posted any pug pictures around here:


So just as an FYI….Atticus is still adorable.

5. On tap for this weekend: Physique class, a stag and doe, Farmer’s Market, a zombie festival (seriously) and a party. I’m looking forward to it!

5 Things I Pinned This Week:

1. Ok, so this is really cute. Dammit inner romantic.


2. Are you being authentic?


3. Why not now?

Do them

4. Because really, it’s all you can control.


5. Something delicious-looking to round it out: Carmelitas (caramel chocolate oatmeal bars) via Roxana’s Home Baking:


Girl Scouts don’t give us carmelitas up here, but I think I would rather have these anyways.

But that’s all for me today – have a fabulous weekend!

<— How’s your veggie intake lately?

<— What are your plans this weekend?

<— What’s the best thing you’ve eaten this week?