Thursday, September 27, 2012

Home Made Granola Bar Recipe & Some Cardio

I made home made granola bars this morning...yummy! I got this recipe when I was on a low iodine diet for my thyroid scans, to check for re-occurring cancer...not sure where I saw it but these are so yummy and no salt or bad stuff in them, although I added a smattering of mini chocolate chips and a very few white chocolate chips.  You can pretty much make them how ever you like though, I can see a lot of different ways to do them up.  Here's the recipe. Play around with it and let me know how you did them.

3 1/4 cups oats 
2 cups cheerios 
1/3 cup almonds
*toast these in the oven til desired color...

Syrup recipe as follows...
1/3 cup honey (you could use light karo syrup) 
2/3 cup sugar 
1/3 cup brown sugar 
2/3 cup dried cranberries or whatever you like
 *cook this syrup mixture on stove til sugar is dissolved (add cranberries or dried fruit after you take off heat) then mix it all in a big bowl.
*spray a casserole pan with cooking spray and spoon mixture into down.
*Optional...add mini choc. or white chocolate chips or coconut and press into in fridge and enjoy...calories for entire dish 2393...cut into 18 pieces and they are about 132 calories a bar...not too shabby and they are delish~

*I have been working out on the ARC trainer, elliptical trainers, upright bikes, and the AMT at the gym and took a spinning or cycle class last night.  My sit bones get sore from the bikes but I don't think that is anything to worry over. After all I did fracture my sit bone/pelvis so it makes sense that it might get sore from those bike  I am being careful but I do feel like I am completely healed.  

*From what I have read about others who have had the same injury, it can make you sore to sit on a bike seat or run/workout too fast or vigorously, so I am not going to worry over it.

*Like I said before, I will not run until November because my hubby is a nervous Nellie but then I can't really blame him, can I?  Sometimes I am sad because I have not run in so long (except for that one time a few weeks ago) but I know November will be here soon and I can hold out til then.

*How are all of you? Anyone run a race lately? Tell me all about it! Did you fly to get there or walk or drive? How is the weather where you are? Here in Oregon it has been kind of an Indian Summer.  We have wonderful crisp cold mornings but by the afternoon it is in the mid to high 80's.  

*I don't know about you but I am ready for fall weather. Y'all take it easy and leave me a comment to let me know how you are doing and what you have been up to. A little P.S. I could use some prayers...a family matter with my 18yr old son.  Thanks and God bless.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. "Limitations only exist if you let them" © 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.


  1. Your granola bars look awesome!It is fall here in Minnesota and I am loving the weather. Glad you are getting some good cardio. Sending positive vibes your way for your son!

  2. I will pass the recipe to my wife, thank you.
    Glad you are getting some good cardio. Take care after the fracture.
    I hope to come back to run in november too. Now also walking is painful.
    Here it's a wonderful warm fall full of colors.


I'm so happy you stopped by...can't wait to hear all you've got to say! Blessings and hugs!


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