cut & dry.

by Janetha on October 12, 2010

in meals,moves

today’s post is going to be a little quick and short winded.. well, as short winded as i can be Winking smile 

the reason for this is my brother and his wife just had their baby! i am not sure when we will be able to head out to the hospital to see the little guy (he was delivered 4 weeks early so we may not get to see him tonight) so we are sitting by the phone, anxiously waiting!

i happened to take photos of all 3 main meals today as well as complete a nice lower body workout, so i wanted to make sure to share everything with you guys!


breakfast: peanut butter chocolate protein oatmeal


this was:

  • 1/3 cup old fashioned oats
  • 1 scoop vanilla protein powder
  • 2 T PB2 peanut butter
  • 1 T unsweetened cocoa powder


looks like mush, tastes like peanut butter chocolate heaven in your mouth.


adding cocoa powder to vanilla protein powder easily transforms the flavor. if you are on the fence between buying a vanilla protein powder or a chocolate one, buy the vanilla and buy a container of cocoa powder.. you will then have both flavors!

lunch: roasted turkey sandwich


this had:

  • 2 slices of dave’s killer bread
  • 1 wedge laughing cow cheese
  • 4 oz roasted turkey
  • handful of spinach
  • the star of the show: a hefty slather of trader joe’s cranberry apple butter


[source. because i was too lazy to take my own photo.]


it was like thanksgiving dinner in a sandwich!



i decided to do a body for life style lower body workout today.

warmup 5 minute jog


move weight reps rest
bulgarian split squat 15# 12 each leg 15 reps in captain’s chair
bulgarian split squat 20# 10 each leg 15 reps in captain’s chair
bulgarian split squat 25# 8 each leg 15 reps in captain’s chair
bulgarian split squat 30# 6 each leg 15 reps in captain’s chair
bulgarian split squat 20# 12 each leg none
sumo jump squat 12# medicine ball 12 NA


move weight reps rest
stiff legged dead lifts 20# 12 30 weighted ball crunches
stiff legged dead lifts 30# 10 30 weighted ball crunches
stiff legged dead lifts 40# 8 30 weighted ball crunches
stiff legged dead lifts 50# 6 30 weighted ball crunches
stiff legged dead lifts 30# 12 none
stability ball ham curls body weight 12 NA


move weight reps rest
seated calf raise on sled 160# 12 30 donkey kicks
seated calf raise on sled 180# 10 30 donkey kicks
seated calf raise on sled 200# 8 30 donkey kicks
seated calf raise on sled 220# 6 30 donkey kicks
seated calf raise on sled 200# 12 none
single leg standing calf raise body weight 12 each leg NA


the end! took about 40 minutes.



last night marshall wanted chicken piccata for the first dinner of his birthday week. tonight, his special request was chicken masala.


i didn’t take play-by-play photos, but i will tell you how i made this.

first, i steamed carrots, broccoli, red bell pepper and purple cauliflower until just slightly tender.. not steamed all the way though. kept them a tad crisp.

meanwhile, i combined 2 cloves grated garlic, 1 T olive oil and a small red onion (diced) in a deep skillet over medium-high heat.  once the onions were nice and soft, i added about 12 oz diced boneless, skinless chicken breast.

i seasoned the chicken with tons of spices. tumeric, cumin, chili powder, cardamom, smoked paprika, curry powder, red chili flakes and salt.

then i added the veggies to the chicken. i had to snap a photo because it was so colorful!


i just love purple cauliflower! so pretty.


to finish off the dish, i poured a jar of trader joe’s masala sauce in along with a cup of water. after it simmered for a bit i added some corn starch to thicken the sauce a bit.

marshall ate his with white rice, i ate mine with garbanzo beans.


words cannot describe how much i enjoyed this meal! it was perfectly seasoned with a nice amount of heat.. i like a little kick but not too much.



well, i am going to go ahead and publish this and hope we get to go meet  my new nephew tonight!

sorry so short & boring, i’ll be back tomorrow night!


1. do you have any nieces or nephews? i have 4 nieces and now i have 5 nephews!

2. what did  you have for dinner tonight? (or last night, if you are reading this on wednesday!)

xo. janetha g.

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kbwood October 12, 2010 at 9:34 pm

dangit i shouldave SO gotten that butter while i was at TJS! I bet its GREAT on turkey sandwiches! For some reason i HATE the way PB2 tastes mixed IN my oats but I dont mind them on top! its prob just me being a weirdo

tj October 12, 2010 at 9:37 pm

I gotta look for that dave’s killer bread! Everyone’s talking about it! :)

All of the EATS look good! YUM!

Hope you get to see your new nephew soon! :)

Averie (LoveVeggiesAndYoga) October 12, 2010 at 9:57 pm

Congrats on the birth!!!!!!!!!!!

That is so amazing and gives me chills when I read about new life entering the world,seriously sounds cheesy but true :)

The stirfry is SO colorful, i love it!

the cran spread from TJs, love that stuff!

Your work on the whole spreadsheet god, you rock. I owe you a drink. Or many. Consider it done :)

actorsdiet October 12, 2010 at 10:17 pm

i’ve got 3 nephews and 2 newborn nieces. and 2 doggie nephews.

maria @ Chasing the Now October 12, 2010 at 11:09 pm

I have a niece and a nephew, but I’ve only seen my nephew once and never met my niece. We live pretty far apart (especially now that i’m out of the country!), but I hope to see them one day.

edenseats October 12, 2010 at 11:26 pm

I think my blog would be some much prettier if I weren’t as lazy as I’am with taking photos!

I have two little nephews, 9 months and 2 and half. I know everyone says this about their family, but my nephews are the cutest in the world. I call the little one “bitters” because he is “itty bitty”.

I had a tuna salad on spinach with avocado dressiong (pureed avocado with purred cauliflower and dijon mustard), about half a kaboucha squash, and some pretzels (random, I know).

Stefanie @thenewhealthy October 12, 2010 at 11:44 pm

I just got that cranberry apple butter the other day! I am totally recreating that sandwich, vegetarian style! Congrats on your new nephew, so exciting!!! :)

paijery October 13, 2010 at 12:12 am

Congratulations auntie!!!!

I don’t have any nieces or nephews. Hopefully one day :)

Love the colors of the masala! I need to get on this birthday week train!!

Supper tonight was a sweet potato and roast veggie burrito and bean salad (take-out). xx

MelissaNibbles October 13, 2010 at 2:24 am

Congratulations Auntie!!! I have a niece. I live to corrupt her!!

Mary (A Merry Life) October 13, 2010 at 3:35 am

I love your colorful dinner! I always get excited when my food looks like a rainbow. :)

That cranberry apple butter sounds amazing. I am soooo sad that there is no Trader Joe’s here in NZ. I don’t get to try cool things like that anymore. I just get to drool at them when I read your blog. :)

Mary (A Merry Life) October 13, 2010 at 3:36 am

Oh yeah. And as for the questions…

No nieces and nephews yet.

Curried turkey and kidney beans on spinach. :)

Jessica @ How Sweet It Is October 13, 2010 at 4:38 am

Congrats to your brother and his wife! I have no nieces or nephews – I’m the oldest!

April October 13, 2010 at 4:39 am

Mmmm…no bake cookie oats!

I have 5 nieces and 1 nephew thanks to Mike’s sisters. I have a “weiner dog” nephew from my sister.

I had the same thing I have every night….lean protein and veggies.

lindsay October 13, 2010 at 4:51 am

yay for new nephews!! i have 3!! I love them all so much. Love to spoil them and give them back, haha.
Happy almost Birthday to marshall.

Lauren October 13, 2010 at 4:52 am

Congrats on becoming an aunt!!! I pray that mom and baby are doing perfectly today! ;)

Wow, I miss that cran apple butter so much. Last time I went, I was a bit too early for the fall loot. No pumpkin butter or cran apple butter. :(

Wow, I think I just fell in love with Marshall’s version of Chicken Marsala.

Have a great day sweet thing!

balancejoyanddelicias October 13, 2010 at 5:27 am

yes. I have 3 nieces, so cute all of them.
I had steamed veggies with tahini miso sauce :)
purple cauliflower? wooo!!! I need to try that.

Erica October 13, 2010 at 5:41 am

Congratssssss! That is so exciting. Hope the little baby is doing well. PB oats sound really good right now. I love that you’re making the man his favorites all week long. Dinner looks great- colored cauliflower makes dishes so much fun. I haven’t had any since I had a fiesta cauliflower (the orange kind) last year. I will have to see if my grocery store has started carrying them again. I have 1 niece. She is a doll. For dinner last night- I had sort of a mish mash including a fall coleslaw I will be posting about today!

inmytummy October 13, 2010 at 5:53 am

Congratulations Aunt Janetha!

My brother and sister are way younger than me, so no nieces and nephews yet.

kellybwell October 13, 2010 at 6:08 am

No nieces and nephews for me! My husband and I are both only children, so we’ll never have any! It’s kind sad, but, at the same time, we’re considering an only child…so I guess it continues.
Dinner last night was salmon, wild rice and garlic sauteed green beans. Yum!

Freckled Foodie October 13, 2010 at 6:11 am

i love the purple cauliflower too!

i don’t have any nieces or nephews yet! and i had better not for awhile! being the oldest, i’ll probably give my sisters nieces and nephews before they give me any :)

i’m so sad that i was in dc this weekend and DIDN’T get to go to trader joes. :(

Katy October 13, 2010 at 6:35 am

Awwww babies!

You made my day with the cocoa powder tip. I’ve been getting bored with my plain powder and it never dawned on me (uhhhhhh) to add flavor like that!

Texas Gunslinger October 13, 2010 at 6:45 am

Congrats to your bro and his wife and family! And, Happy birthday to the little one! Welcome to the world!

Question- When you make your protein oats, do you just add the protein powder after the oatmeal has cooked or before? I tried to make it once and it was SO d-i-s-g-u-s-t-i-n-g. I don’t know what I did wrong, but I barely got it down:(

Love the BFL workout! I miss BFL workouts and once comp is over, I’m going back to it!

janetha October 13, 2010 at 2:47 pm

I add the powder just at the end of the cooking process when there is still a tiny bit of liquid to soak up. I remove it from the heat, put in the powder and then stir vigorously! And then add toppings.

Heather (Where's the Beach) October 13, 2010 at 6:48 am

Congrats to your brother and sister in law (and you too of course). My sister has one girl and one boy but on the hubby’s side, holy cow, tons of kids: 1 great-nice, 5 nieces, 4 nephews.

thedelicateplace October 13, 2010 at 7:15 am

1. i don’t have ANY nieces or nephews :) we’re all holding out and i don’t plan on having any children anyway!
2. i had spaghetti squash, steamed kale/carrots/broc with capers and EVOO

brandi October 13, 2010 at 7:23 am

Aw, congrats to them!!!

I only have one nephew so far, but I’m hoping I get to be an aunt to a LOT of kids :)

runningaroundnormal October 13, 2010 at 7:23 am

Ahh!! Congrats Auntie Janetha G!!!! :D How exciting! Congrats to them (and you:) )
What a great sandwich combo (if I ate turkey, ha!) – it really is like a Thanksgiving dinner between bread. I’ll have to get my hands on that apple butter.

I don’t have any neices or nephews :-

Christin L. October 13, 2010 at 8:09 am

I made my own “thanksgiving dinner in a sandwich” (I called it that too!) sandwich with turkey, spinach, plain hummus, and pumpkin butter the other day. Delicious! I am envious of your cran-apple butter though, sounds divine!

Carbzilla October 13, 2010 at 8:14 am

Congratulations!!! I bet you’re an awesome Auntie!

Nicole C October 13, 2010 at 8:41 am

1. By some amazingness my brother doesn’t have any kids, I don’t know how he pulled that off but until he gets his act together I’m glad. I don’t plan on having kids so he actually told me the other day how devastated he is to not be an uncle. So odd to hear from him.

2. Last night dinner was lame, we have no food around so I made a bowl of Trix with almond milk and a side of wheat bread.

julie October 13, 2010 at 8:43 am

oh that dish sounds delightful! we’ve bought that tjs masala stuff before and it hasn’t been that bad! used it in the slow cooker with pulled pork i think?

i had feta stuffed turkey burgers on a roasted veg salad with balsamic for dinner last night :) it was amaze-a-balls

CONGRATS!!! i love buying baby presents haha so i hope you buy something so cute!

janetha October 13, 2010 at 8:45 am

I got him a little Puma track suit! I love buying baby clothes.

Naomi(onefitfoodie) October 13, 2010 at 8:50 am

i love how your short posts are longer than my normal posts everyday! haha thats why I love you :) mmmm i love adding protein powder to oats in the morning! I have been on an eggwhite kick but yesterday I added protein powder to it and realized how much I missed it!! you are totally right about adding cocoa powder to vanilla!! i also add cinnamon to vanilla to make it cinnamon-y!

I do not have any nieces or nephews!

last night for dinner I had an awesome one! I bought some Mizuna (japenese spinach vegetable) from the farmers market and cooked it up with peppers and chicken and garlic! ohh it was delicious!!!

HappyMediumOfHealth October 13, 2010 at 8:59 am

Congrats on your new nephew!

I don’t have any nieces or nephews yet and hopefully won’t for a while since my brother is only 16. But when he does have kids, I want to be the really cool Aunt :)

Last night I had leftover chicken taco soup that I made and froze for later. It was just as good as it was two weeks ago!

Mary (What's Cookin' with Mary) October 13, 2010 at 9:43 am

Just Monday I stopped by WF hot bar for the first time ever and had INDIAN, for the first time ever. SO FREAKIN GOOD!! Not even sure what I ate, but I scooped up the things that smelled good. I NEED to figure out how to make what I tried. It was the first time I tried cardamom (for some reason I thought I wouldn’t like it) and really enjoyed it!! Your masala looks SO darn good!! I once tried to make channa masala, but the amounts of spices I used (and probably the quality) where just not right and it did not taste like the WF hot bar….

Last night I made this for dinner:

The chili powder I used (spice hunter’s salt free) had cinnimon (sorry I am a bad speller :l) and I really liked how it gave the casserole a warm, but not too spicy flavor. AND, I was so happy when I cut into it… it did NOT fall apart!!! :D It looked like a lasagne… Should have taken a picture of a cut peice, but not that photogenic HA! Next time I think I’ll use more sweet potato. Really liked how it made it kinda sweet and creamy… party in my mouth ;P lol

Emily October 13, 2010 at 10:09 am

Congratulations on your new nephew! I don’t have any yet, but definitely look forward to it.

Your chicken masala looks awesome – I think I’ll have to replicate with tofu or chick peas.

I went the easy route last night – leftover pizza; I didn’t even heat it up. :)

Julia October 13, 2010 at 11:19 am

Congratulations to your brother and his wife, and to you on being an aunt again! So exciting!

And that purple cauliflower is so pretty – I’ve gotta find that, I’m sure it would throw Tyler for a loop if he saw it.

Di October 13, 2010 at 11:31 am

Congrats to your family! Exciting stuff! I don’t have any nieces or nephews…but that’s okay with me for now. I’m not sure my brother is ready to procreate. ;)

I’ve never seen purple cauliflower until this post, haha.

cbrady3 October 13, 2010 at 11:36 am

That looks delicious! I think I’ll try to make it soon but with tofu (or eat it like you with garbanzos).

Last night I made sweet potato and black bean chili! Similar cooking method. Turned out great!

thetwentyfifthyear October 13, 2010 at 12:36 pm

I cannot wait to have nieces and nephews – congrats! Last night I had shrimp and grits I made from Rachel’s blog ( So delicious and just what my Southern appetite was craving!

biz319 October 13, 2010 at 1:07 pm

Janetha – you might like my recipe for chicken tikka masala – I actually made it today before work for my lunch, that’s how quick it is!

Hope you got to see your new nephew! I have 5 nieces and nephews – my daughter is the oldest grandchild at 18 :D

katecooks October 13, 2010 at 1:19 pm

congrats on your new nephew! so exciting! i love that marshall is getting a special dinner every night. such good picks so far too :)

Tina @ Faith Fitness Fun October 13, 2010 at 2:37 pm

Your meals always look so good to me. Hope you got to meet your little nephew!

Lori (Finding Radiance) October 13, 2010 at 5:32 pm

You must try grill pressing that turkey sandwich combo – that is one of my favorites!

Last night I split a cheese calzone with my hubby and it was heaven :D

BroccoliHut October 13, 2010 at 5:56 pm

Just bought that same Cran Apple butter–so good in a parfait!!
1. No nieces or nephews yet…unless dogs count.
2. Last night I had lentil loaf for dinner!

emily October 13, 2010 at 7:21 pm

1. I have two nieces, one from each in-law.
2. Wednesday dinner, erhm…… an Oreo milkshake!

simplyshaka October 13, 2010 at 7:29 pm

I completely forgot about TJ’s cranberry apple butter–thanks for the reminder!

Congrats on the newest addition to your clan and being an aunt again!

Erika October 13, 2010 at 8:04 pm

Oh. My. God! That sandwich looks amazing – Thanksgiving is my favorite food-related holiday. <3 I'll have to pick up that butter next time I hit TJ's.

PS – What brand of protein powder do you use? I have used a few different types and they all seem to get gritty in the oats. :-P

One Healthy Apple October 13, 2010 at 10:30 pm

I love thanksgiving style sandwiches. My old boss used to have a thanksgiving sandwich on demand at the local deli- they kept all the supplies on hand for him and named it after him. I finally got smart and started ordering it!

Errign October 15, 2010 at 2:36 pm

I have no nieces and nephews, but I was born early too, just like your nephew! I was 13 weeks early!

Susan October 16, 2010 at 6:19 am

Congrats on being an aunt again!! I’m so happy the baby is doing well :) This is hushhush – but my 16 year old step-sister is having a baby. Ironically, that is going to be the first of my siblings to have a baby! (even though I’ve got two biological ones that are older)

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