cheetahs down!

by Janetha on August 12, 2009

in meals,moves

hola senors y senoritas. yes, i did take spanish in the seventh AND eighth grade, thankyouverymuch.

loved your appliance answers! lots of you said blender, magic bullet, food processor, toaster oven. all real good appliances that i love!  two of the answers tied as my favorite answer~ k said coffee maker and that is an obvious love of mine and sophia said spatula because it helps get every last bit of goodness! great answers.

so tonight’s post will wrap up today’s eats and workout and what my little brain is planning on is to post every night about that day.  kapeesh? let’s hope it works out that way.. that whole life thing might get in the way but we will PIBE. (oh, that? that means play it by ear.. i am a big advocate of acronyms. and palindromes for that matter. go hang a salami im a lasagna hog)

anywhat.. (instead of anyway.. or anywho.. how about anywhat?) tonight i had a fiasco in the kitchen, hence the title, but i will get to that momentarily!

i left you after my breakfast of protein waffles for waffle wednesday!  (oh and yes i have a waffle iron at work, along with a full kitchen, so why not a waffle iron, right? haha) a lot of you asked about the ingredients to my waffle batter, which can also double as pancake batter, so i went ahead and made a recipe page for them and you can scope that business by clicking here. it also lists the nutritional macros, for those of you who care.

i had my morning supps/vitamins: CLA, fish oil, multivitamin



meal 2: spicy oats! @ 12 noon

it had been too long since i had some spicy oats and the first time i had them i was in loooove. lucky for me they are body-for-life friendly!


in the mix was 1/3 cup oats, 1 whole egg, 1 egg white, 1 wedge laughing cow light cheese all melty like, 1 morningstar sausage patty and a whole plethora of frank’s.

i was curious, so i plugged this into and this version clocked in at 300 calories, 11g fat, 22g carbs and 26g protein.. a protein/carb/fat ratio of 36/30/34. crap. not so bueno~yep another word i learned in good old espanol. too much fat.. i didn’t sweat it though. this was delicious!


i loved the addition of the laughing cow~but we all know that makes anything better, right? i did some tweaking and if i switch out the whole egg for 2 egg whites next time it will change the stats to 262 calories, 7g fat, 22g carbs and 28g protein.. a ratio of 42/34/24.  better, for sure, still a tad high in fat.  why do oats have fat in them? this is something i learned today. i never noticed that before. weird.

this is really how i ate that savory goodness~i was afraid if i came right out with this photo you may question if my lunch was indeed human food or if it was dog food…


next up was a repeat of monday’s third meal, it was just that good.

meal 3: fruity protein shake @ 3:30 PM


the last one was thicker so i liked eating it better (TWSS for sure) but this was still great! in the mix was 1 cup almond milk, 1/4 cup OJ, 1 scoop vanilla protein powder, frozen strawberries, pineapple and peaches.  do you know what it reminded me of? like, exactly? orange julius!! seriously, tasted just like it. did you guys ever snag the orange julius at the mall? used to be one of my favorite shopping treats when i was younger!


upper body workout today! a few changes, a few old friends.

5 min warmup on elliptical


overhead cable extension

  • 12 @ 30#
  • 30 seconds jumping jacks
  • 10 @ 35#
  • 30 seconds jumping jacks
  • 8 @ 40#
  • 30 seconds jumping jacks
  • 6 @ 45#
  • 30 seconds jumping jacks
  • 12 @ 35#

cable pulldowns

  • 12 @ 20#


cable curls

  • 12 @ 25#
  • 30 seconds jump rope
  • 10 @ 30#
  • 30 seconds jump rope
  • 8 @ 35#
  • 30 seconds jump rope
  • 6 @ 40#
  • 30 seconds jump rope
  • 12 @ 30#

dumbbell hammer curls

  • 12 @ 20#


cable rows

  • 12 @ 30#
  • 15 bench tuck crunches (reeallllyyy slow and it made my lower abs burn)
  • 10 @ 40#
  • 15 bench tuck crunches
  • 8 @ 50#
  • 15 bench tuck crunches
  • 6 @ 60# <—this was hard and almost made me compromise my form.. not cool
  • 15 bench tuck crunches
  • 12 @ 30#

wide grip pulldowns

  • 12 @ 40#


smith machine chest press

  • 12 @ 25#
  • 15 reverse crunches
  • 10 @ 35#
  • 15 reverse crunches
  • 8 @ 45#
  • 15 reverse crunches
  • 6 @ 55#
  • 15 reverse crunches
  • 12 @ 35#

sitting upright chest press machine

  • 12 @ 50#


upright barbell rows

  • 12 @ 20#
  • 20 (10 each side) standing side crunches w/ 25# plate
  • 10 @ 25#
  • 20 (10 each side) standing side crunches w/ 25# plate
  • 8 @ 30#
  • 20 (10 each side) standing side crunches w/ 25# plate
  • 6 @ 40# <—(again, almost compromised my form, it was HARD and 35# barbell was not available)
  • 20 (10 each side) standing side crunches w/ 25# plate
  • 12 @ 25#

lateral dumbbell raises

  • 12 @ 10#



i saw these on susan’s blog, if you don’t know what they are you can check out a video by clicking here. they are a lot harder than they look! i was like “psh, easy peasy! i will do it with 5# dumbbells” and then the 5# ones were MIA and so were the 8# ones so i used 3# dumbbells…um. hard enough for me! but i love them.

i did 4 reps of each letter 4 times through :)

the end.

stats: duration=53 minutes, max HR=148, ave HR=119 calories=225

during this workout i decided that if i could have one piece of gym equipment in my house it would be a cable set. i spend a lot of time on that little guy!


meal 4: recovery drink (EAS muscle armor + syntrax protein powder)


and i came home and found out that the world is against me. or at least smith’s marketplace is. check out the coupons i got in the mail today!~


i put those aside and started making dinner!  i had made a stop at whole foods and grabbed some salmon and the other goods to make the yummy recipe i saw on jessie’s blog and have been dying to try since i saw it.. haha, well, for a day i suppose. i decided to make some cheetahs to pair with the salmon for my carb. into the oven they went!

and usually when i flip those little kitties over i pull the oven shelf out, flip them over and slam the oven door on them and the oven shelf goes in by itself. well.. tonight i did my usual method but the shelf got stuck and the pan flipped upward and all my little cheetah babies came tumbling down!! :(




don’t worry. i managed to salvage them. but it was a disaster and a half!! i am telling you all now, i am lucky to be alive.

in the meantime i made my salmon~it was coated in egg whites and then in crushed raw almonds, italian flavored panko bread crumbs, onion salt, garlic powder and mrs. dash’s basil spice. mrs D is my homegirl.

popped it into my trusty toaster oven for a bit~


i steamed some asparagus and voilà! dinner was served!’

all important components (errrrybody wanted a close up):

healthy fat+protein = salmon


vegetable = greeeen asparagus


carby carb carb = salvaged cheetahs


lovely, delicious meal


okay okay enough shots of my dinner, right? sorry, i just didn’t want to leave anybody out.

why am i treating my food like it has feelings??? funny story, my real good friend used to be a waitress and when she would put the place settings on the tables she felt bad for separating the forks that were next to each other in the silverware container and putting them on different tables. forks have feelings too. this is partially the reason we get along so well!

well now it is 10 PM, i had dinner at 8:30 so i don’t know that i will eat anything before bed. i am pretty full.

oh i had my CLA and multivitamin tonight~skipped the fish oil though. because i ate fish. i have no idea why i skip the fish oil when i eat fish but i do.  this makes sense to me but there is probably no good reason why.

i also have had over a gallon of agua today. holler.

i am going to go to bed before midnight tonight! oh, and you may wonder why i am cooking and blogging and not at the show i mentioned earlier. marshall didn’t get off work in time to make it to the show :( but at least i have seen both bands before, both with marshall, so we are OK about missing it. maybe next time!


1. did you or do you take or speak a foreign language? i took spanish in jr high, like i mentioned, but i also know some italian and norwegian. mostly dirty phrases…

2. if you could have one piece of gym equipment in your humble abode, what would it be? i already said. cables. i thought a treadmill would be nice, but i can run anywhere.

love you all.

xo. janetha b.

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Allie (Live Laugh Eat) August 12, 2009 at 11:56 pm

I’ve never had savory oats but the photo of yours is tempting me! That crispy salmon crust sounds amaaazing. I love when salmon gets a bit burnt and crispy–I guess almond and panko is slightly better for me :)

That oven incident reminds me of when my mom flipped my entire pizza face down on the floor last week trying to rearrange the oven racks. At least you still got to enjoy them!

buffmuffy August 13, 2009 at 1:03 am

,mmm sausage , egg, and cheese sounds amazing..
stupid question. TWSS means what? LOL.
cheetahs eh? weird name lol. love it. . . omg i cant believe you stopped to take a pic of them burning on the back of the oven. i can see it now …
“help ussss janetha b … help ussss!”
“hold on – I need a pic, and then i promise! Just one more angle. I need to zoom in. One more. Okay!”

1. I took german for 7 years :)
Ich habe Deutsch fuer sieben Jahre gelernen.

2. ohhh… one of those tredclimber things. Yes sirry bob.


Alison August 13, 2009 at 4:50 am

Your poor cheetahs!! I’m so glad you were able to rescue them AND live to tell the tale. Phew!

I took French in high school and college. If I could have one piece of exercise equipment at home? I’d say a TM too for colder months! Til then though I’m just bundling up and heading out when the snow starts to fly.

Coco August 13, 2009 at 5:59 am

oh no the cheetahs!!!! Good thing you were able to salvage them. Savory oats are something I’ve always wanted to try. I should, but my regular stuff is just so damn good.
Panko crumbs are the shitt!!! Love that stuff and it sounds great with almonds on salmon. Great eats girl!!!! I hope you have a fab day!

1. I took French for 6 years. Still can’t speak it, so now I’m doing the rosetta stone.
2. I would want a machine that can morph into every weight machine in the gym.

Michelle August 13, 2009 at 6:16 am

All your food today looks awesome! Sorry about your oven disaster though!

I took French for 2 years in high school but doubt I could speak a word of it to save my life right now. Hmm I think the gym equipment I’d like to have in my house would be a set of dumbbells. I have 3s, 5s, and 10s but maybe some more in between would be nice.

Emily August 13, 2009 at 6:58 am

ooh, the coupons are testing you! Evil.

way to salvage! I would have been so bummed.

1. I know latin and ancient greek (was a classics major before I switched to philosophy), but you don’t really speak these languages. Very useful to know, by the way. I also know arabic, which could be extremely useful in certain lines of work.

2. I would just like a nice set of free weights and the appropriate benches. I would have to move into a much bigger apartment for that though!

Have a great Thursday (filet mignon day? hm)! I will get back to you about the supplements; I’ve been a busy bee!

lookingforserenity August 13, 2009 at 7:15 am

I would get an elliptical and put it RIGHT in front of the tv

allijag August 13, 2009 at 7:29 am

those are some dayum GOOD lookin spicy oats! Green Dog Wine seal of approval :)

Sorry about the sweet pot mishap!

Therese August 13, 2009 at 7:34 am

Ahh I hate food travesties!! Poor poor cheetahs! Not sure how you salvaged them from the scalding hot over but I’ll leave that to you lol.

I wish I could transport myself to Utah and do your strength routines with you. They look killer! Keep up the great work mama!

Lindsay @ bananaandchocolate August 13, 2009 at 7:39 am

Your salmon looks amazing! Your poor little cheetahs! I’m glad you were able to salvage them!

I took one year of Spanish and one year of French in high school. I started with French and hated it! I didn’t really like Spanish any better!

Kristin August 13, 2009 at 7:44 am

That shake looks awesome! Definitely copying it =)
Oh, and the salmon looks fab as well- I haven’t had salmon in so long, I love it!!

As for the Q’s…
1. I speak some Italian because I spent last summer in Italy (I understand it better than I speak it!) and I took 4 years of French in HS.
2. I would love to have a bench with a huge rack of weights… I love strength training! That or an elliptical =)

Enjoy your wednesday!

Graze With Me August 13, 2009 at 8:23 am

Way to rock the salmon!! So good, right? Thanks for the shout out.

I’m laughing so hard about your poor taters, no offense. I don’t think it’s funny that it happened but more that you took a picture of it!!!! Why do we bloggers do that?? A few weeks ago I dropped a whole watermelon on my kitchen floor and the first thing I thought of was “where’s the camera?!?!”. Never mind the sticky mess that was pooling on my clean floor…..

I made spicy oats this morning, you’re right – they are frickin amazing….new obsession!

1. I took 3 years of Spanish in high school. Can’t remember any of it though.

2. I have a treadmill and a stationary bike. I don’t know, my hubby wants a BowFlex…but I think I’d use it more than he would!

Lainie August 13, 2009 at 8:26 am

I’ve never done the savory oat thing…something I need to try one of these days. Did you try the extra water trick???

1.) I took spanish in high school. I sucked.

2.) Probably a treadmill; boring, I know!

Julie August 13, 2009 at 9:04 am

ahhhh your cheetahs fell! Haha I have like a picture in my head of you like practically climbing into the stove to save them (obvi in a less dramatic way)

I am ALL ABOUT the short sayings for words. Seriously my sister and I have our own language. how do we order coffee? “hey ma I’ll have a meed d skimmie 3 splees” (medium decaf skim milk 3 splenda) hahaha L Seven Weenie.

I took French for abotu 6 years and can barely remember a word. fml.

I would LOVE a treadmill even though I can’t use it as of right now.

April August 13, 2009 at 9:24 am

I hate kitchen disasters! Glad none of them were sacrificed.

I took french for 4 years.

Treadmill is a must, but I do love my smith machine too??

Jasmine (Sweet and Fit) August 13, 2009 at 9:31 am

your salmon dinner looks amazing – I kno this is a little random, but do you weigh your salmon to figure out the portion size/calories?

1. i took spanish in middle school and high school

2. i would loooove a treadmill in my house!

balancejoyanddelicias August 13, 2009 at 11:28 am

horay for savory oats! I want some too!!! :)

foreign language? me? yeah~~~ :D spanish, english and french! I love languages!
workout machine? yes, a treadmill or elliptical would be nice to have at home! :D

lowandbhold August 13, 2009 at 12:09 pm

I just discovered my love for hot sauce, so savory oats will be tried. I didn’t know they had fat in them either…

I took Spanish for 3 years in HS and almost had an Italian minor in college, but I still couldn’t speak it by the second to last class so I quit trying. I can read both fairly well though.

I’ve had a treadmill, an elliptical, and a bowflex before and the treadmill was my fave. But now I think I’d just like a nice set of free weights, and a large space for creating my own workouts/doing videos. I live in an apt. so it’s way cramped.

ksgoodeats August 13, 2009 at 12:36 pm

Haha – thanks for the shout out! The coffee maker is really the only appliance I use ;)

I’m so glad I’ve finally gotten on the spicy oats train but you’re right, they’re not the most photogenic thing in the world.

OH MY GOSH!! Your poor cheetahs! I would have cried!

1. German
2. A weight set!

Megan August 13, 2009 at 2:09 pm

oh no about the cheetahs! I’m glad you managed to save them.. i had a terrible accident with my green monster this morning that unfortunately was not salvageable :(

1. my first language was chinese but surprisingly I can’t even speak it anymore!! And i took spanish growing up in elementary/high school.. not sure i could get by in spain though :/
2. free weights for sure!!!

Susan August 13, 2009 at 2:39 pm

Lovin the daily posts :) Yay on the YTWL!! Shoulder exercises are SO hard. Even the beefy guys at my gym pick up the barbie weights for them.

Also love: spicy oats. Must get fake sausage to add to my savoury oats. And Orange Julius. I had a friend who worked there who’d steal the powder and we’d make mean rum smoothies with it :)

1. I speak French, I did all of my elementary schooling in French. But that’s pretty common around these parts. I also know bits and pieces of Spanish and German from travelling.

2. My boyfriend has these bowflex dumbbells that are awesome. It’s just two dumbbells with adjustable settings, so you can choose 5-30 lbs or something. They’re too light for him now, so I’m trying to get him to sell them to me ;)

Angharad August 13, 2009 at 2:51 pm

I had to look up “FML”. Hahahahah. I am such a dork and don’t know any of your super hip anacronyms. I ignored TWSS for ages just not really knowing what it meant and when I finally looked it up, I fell in love with you a bit (ok a lot) more.

I need to try spicy oats!! Stat.
Love the daily posts. Love, love, love them!
Also love the din dins – looks way good and way fresh and healthy bella – good job.
1) Nooooo. I am useless. I learned Spanish way back in the day and can survive when pressed in Spain/South America (you get the drift) but I don’t “speak” it.
2) Hmmm. I rarely use gym equipment but weights would be RAD.

Love you pretty.

Cei August 13, 2009 at 2:55 pm

mmmmm….that salmon looks yum! I must partake in some cheetah action I feel, I’ve seen u do them a couple of times now…I have to say, I would’ve prob thrown a mardy one and given up on dinner had that happened to me!?

I speak a pathetic level of high school French…it took many efforts…and many hours to successfully hunt down my hotel in Paris!!!? I have also dabled in a little German and thanks to my staff I am quite fluent at swearing in Polish!!

I am quite lucky my bf loves collecting me gym equipment…the funny thing is I still prefer to use it at the gym!? I am more than happy with my l’il dumbells in my garden!


holly the healthy everythingtarian August 13, 2009 at 3:05 pm

janetha my dear…i can barely keep up with all your goodness! i love it all. first, that protein waffle looks amaze. i cannot find PB2 for the life of me – that’s a definite FML for me.

is that weird i am scared of spicy savory oats? i’m not a hot sauce gal, so i think i’ve shied away. maybe replace with mild salsa? hmmm…

i speak spanish…i want to be fluent and am thinking of buying rosetta stone because i think i have this idea that if i am fluent in spanish, i will magically get this awesome job traveling the world. in other words, i need to get one that.

free weights are key…an elliptical might not be bad for the lazier days either!

muah…hope you have a fab day love!

Carrie August 13, 2009 at 3:07 pm

the sweet potato fries look yuuummyyy

Jenny August 13, 2009 at 3:55 pm

savory oats?! you got my attention…

oh, for the record — senors and senoritas basically summarizes my knowledge of spanish lingo — here’s to 3 years of sitting in the back of Senor Garcias class and doodling :)

2. a yoga machine..if there was such a thing.. *le sigh*

katecooks August 13, 2009 at 4:39 pm

first, i love that one of your favorite mall treats was orange julius. that always screamed healthy to me and i stayed far away. instead, i got dippin dots. or something chocolate/ice cream style :)

second, i also love those coupons. fml is right. i probably couldnt resist the free b&j!!!!

Kristie August 13, 2009 at 4:57 pm

Spicy oats are da bomb and I totally have to make some now asap. Thanks for the reminder ;) Though I didn’t know oats had fat in them either… weird!

The salmon looks fab but OH MY at the poor poor cheetahs! I just about cried seeing their sad little selves all tumbled down in a pile at the depths of the oven. SO sad! Foods totally have feelings. And forks, of course.

1. I took french all throughout school, from preschool until the end of high school. So I’m technically bilingual but I haven’t used it in a few years now. I’m pretty rusty.

2. I already have a treadmill so I’d probably say an elliptical so I could read or something while doing cardio. That and some kind of weight machines, though I don’t know exactly what since I’m not all in the know on the strength training info.

inmytummy August 13, 2009 at 4:57 pm

Yum, orange julius. I don’t think I’ve had real one in like ten years.

Meredith August 13, 2009 at 5:14 pm

Awesome Spanish! In Miami kids are required to take Spanish throughout elementary schools. I think it’s because 75% of households in the city don’t speak English, so it’s super important to learn here . . . but that didn’t stop me from switching to French as soon as it was allowed in middle school!

lookingforserenity August 13, 2009 at 5:56 pm

hello!!! YES I am waiting to see the movies until I read the books :) Im a big fan of reading books first :)

peanutbutterprerogative August 13, 2009 at 6:33 pm

mmm that dinner looks yummy. i made my chicken the other night that way (with almonds, egg whites), but salmon would probably be EVEN better. btw i took your vitalicious suggestion and i got an awesome little treat in the mail today. thanks! i owe it all to you! who knew all you had to do was ask?!

1. italian. but i only learned what was necessary for my time in italy. so basically i know how to say hello, goodbye, thank you, and could i have some more pasta and gelato please?
2. one of those fancy machines from the infommericals…total body machine?

thanks again for your advice!!

jocelynsteiber August 13, 2009 at 6:39 pm

I took Latin in High School because I like to WASTE my time on a DEAD languge (unfortuniately I did not think this at the time…I thought it would help with my SATS)

And I would want a tredmil! I like knowing what incline and distance I’m running

ps I want those sweet potato chips…now please..I can send you my address : ) haha jk


Mary :: A Merry Life August 13, 2009 at 8:00 pm

Spicy oats? Intriguing. Never gone savory with oats, always tended to stay with sweet flavors.

1. i took spanish in high school and college. after i had 4 years of that i decided to study abroad and went to austria where they speak german – which i completely didn’t know at all. that was an adventure. i studied german there for a semester, but have since forgotten all of it.

2. elliptical. i love it.

Emily August 13, 2009 at 8:15 pm

1. I took Spanish from 1st grade – sr year and and STILL can’t speak it!

2. I would love a treadmill.

The Fit Collegiate August 13, 2009 at 8:38 pm

Delicious eats! Yum! I’m loving that dinner–colorful, well-rounded, delicious (as I can imagine).

I would love an elliptical!

burpexcuzme August 13, 2009 at 8:58 pm

yeah, I’d like to know that, too. Why DOES oats have fat in them? weird. Not that I mind, though. It sure is tasty!

I can speak, write, and read in English, Korean, and Chinese. I took 4 years of Spanish, too, but can barely speak it without butchering the Spanish language.

Katharina August 13, 2009 at 11:48 pm

1. My mother language is German.. second language is Spanish – and English is my last but I use it most frequently :D

2. Hmm.. possibly an inner/outter thigh machine OR a leg press one.

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