another meal, another move.

by Janetha on March 28, 2011

in meals,moves

hey everyone! wow, i really love the feedback that my last post generated. THANK YOU for all your input!!! seriously! it sounds like a lot of you are in the same boat as me.  i am sometimes skeptical about posting things like that, but in the end, it is always a good idea. i feel a lot better just putting it all out there. good talk.

i was so tired today. it may or may not have something to do with the fact that i stayed up til midnight last night watching iron chef: battle prosciutto until midnight.  what can i say? i am a sucker for chef michael symon. with that said, the creative juices just aren’t flowing for tonight’s post.  SO.. i am going to quickly breeze through the meals & moves and call it a night because i have a husband and two pups to hang out with.


breakfast: mixed fruit + egg white scramble with mushrooms, onions & spinach (plus salsa) + coffee @ 8 AM.


~270 calories, 25g protein, 46g carbs, 2g fat

you know the drill.. i go to breakfast at the original pancake house every monday for a work meeting. it gets old.

lunch: lots of steamed broccoli + 1/2 cup diced chicken breast + 1/2 cup cottage cheese + a few leftover noodles & sauce (from dinner last night) @ 12 PM.


glamorous lunch atmosphere, i know. the good news is i hit a half gallon of water consumption by lunchtime. go me.


~275 calories, 35g protein, 25g carbs, 4g fat

you know what is crazy? if you drink enough water you aren’t as hungry. okay, that’s not crazy. that’s nothing new. but i hadn’t been drinking enough water and i was always ravenous by the time i got off work.  well, i drank enough water today and by the time 4 PM rolled around, i wasn’t even a little bit hungry! so.. i took an hour and whitened my teeth before having my pre-workout snack.

snack: pineapple chobani + 3/4 cup kashi puffs @ 5 PM.


with the cereal: 215 calories, 15g protein, 32g carbs, 3g fat

i usually only eat plain greek yogurt, but every once in awhile i have to have a pineapple or a mango—these flavors are so dang good and i love the 2% fat. extra creamy. i added the kashi after the photo for added texture and crunch.


i headed up to my mom’s house for my workout. she had some ultrasound something or other done to her heart today and i wanted to check up on her. she was safe and sound in her bed when i got there.. the testing made her really sleepy because they had to knock her out and shove some tube down her throat. pleasant, right? anyway.. just want to thank everyone for the continuing thoughts and prayers for momma b. we definitely feel the love and we will let you know when we hear more about what’s going on!

i decided to get some weight lifting in and did a body for life style lower body workout. here are the deets, for those who are interested.. the rest column is what i did between sets (ab work).

this warmup.


move weight reps rest
bulgarian split squats 15# 12 15 hanging leg raises
bulgarian split squats 20# 10 30 ball crunches
bulgarian split squats 25# 8 30 (15 each side) standing side crunches w/ 25# plate
bulgarian split squats 30# 6 15 tuck crunches
bulgarian split squats 20# 12 none
sumo squats 35# 12 NA


move weight reps rest
stiff legged deadlifts 30# 12 15 hanging leg raises
stiff legged deadlifts 40# 10 30 ball crunches
stiff legged deadlifts 50# 8 30 (15 each side) standing side crunches w/ 25# plate
stiff legged deadlifts 60# 6 15 tuck crunches
stiff legged deadlifts 40# 12 none
stability ball ham curls body weight 12 NA


move weight reps rest
seated calf raise 180# 12 15 hanging leg raises
seated calf raise 200# 10 30 ball crunches
seated calf raise 220# 8 30 (15 each side) standing side crunches w/ 25# plate
seated calf raise 240# 6 15 tuck crunches
seated calf raise 200# 12 none
single leg calf raise body weight 12 each leg NA

the end.

i hung out with my mom for a bit before heading home to start dinner..


dinner: feta + sun dried tomato stuffed chicken & fingerling potatoes & asparagus @ 8 PM.


~425 calories, 40g protein, 40g carbs, 8g fat

i stuffed the chicken with fat free feta and julienned sun dried tomatoes (packed in oil) and then seasoned the outside with salt, pepper and TJ’s 21 seasoning salute. i seared the chicken on each side for a couple minutes before baking it at 350 degrees for about 25 minutes.


for the potatoes, i simply seasoned them with salt & pepper and roasted them for about 35 minutes at 425 degrees. i topped them with a couple tablespoons of greek yogurt after the photo.


love the purple potatoes!


steamed asparagus. nothing fancy.

this dinner was soo delicious. and soo healthy. i sure am glad i know how to cook, otherwise this healthy eating thing would be a bore.

marshall and i had a pushup competition just now. i had to take a break from typing this post so i could compete. FYI.

pretty sure i will have greek yogurt & a vitatop as soon as the jazz game is over.. there are only a few seconds left and we are one point ahead! EEK! nail biter!

sorry for the “just the facts” boring post.. sometimes ya gotta!

see you tomorrow for hopefully something more exciting. possibly a new protein-packed recipe that i am dreaming up.


1. today was national something on a stick day! that’s fun. what is your favorite food that comes on a stick? me=caramel apples.

2. who is/are your favorite famous chef(s)?

xo. janetha g.

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julie March 29, 2011 at 1:38 pm

look at you getting on track lady :) i support anything that makes you happy so do it up! as long as you keep making delicious sauce like you did in your last post i’m happy too haha

Kjirsten- Balanced Healthy Life March 29, 2011 at 1:44 pm

I totally love caramel apples as well! I think my fav chef would have to be Michael Chiarello!

stuffedsillysarah March 29, 2011 at 2:13 pm

Candy Floss and Bill Granger – watching him always chills me out and makes me feel like I’m on holiday : D

Sable@SquatLikeALady March 29, 2011 at 3:13 pm

I love ANY kind of apple on a stick. Caramel, candy, candy with rainbow sprinkles….YUM. Does Gena of Choosing Raw count as my favorite famous chef? Is she famous? If not, how about Mama Pea?

Annette @EnjoyYourHealthyLife March 29, 2011 at 5:44 pm

caramel apples for SURE! :)

Katie March 29, 2011 at 5:46 pm

Can’t wait to try the lower body workout & Caramel Apples are my weakness!

Katie March 29, 2011 at 5:52 pm

Glad your mama is okay – I’ll definitely keep her (and you) in my prayers. I know how scary/stressful it can be when a loved one is sick and doesn’t really know what’s going on!

Also, I love Michael Symon, too. :-)

christina March 29, 2011 at 6:04 pm

i love those baby purple potatoes! They are DELISH. And i’m a huge fan of Jamie Oliver!

Abby March 29, 2011 at 6:28 pm

I love caramel apples with pecans and chocolate chips on the outside. So sinful. lol ;) My favorite chefs would have to be Rachael Ray and Ina Garten. I love your classic meals and moves posts. They are one of the things that led me to fall in love with your blog!

fightingwithfood March 29, 2011 at 7:42 pm

I still love that you introduced me to bodyrock. I’ve passed on the info to trainers at my gym and they love it too.. especially the 300 and 500 rep routines. Yikes!
Now that I’m thinking about it, I don’t eat much food on a stick, but I do love fudgesicles and teriyaki chicken kabobs with pineapple.
As for celeb chefs, I really like Rocco now that he’s gone healthier. He used to seem so pompous to me. I also enjoy Jamie Oliver and am stoked to see Food Revolution returning to tv soon!

Nicole March 29, 2011 at 7:51 pm

Hi! I haven’t ever commented on your blog but I’ve been reading for quite some time…I especially LOVED your last post and todays. I am having the same issues and am trying to get back on track. Seeing this post with the counts is awesome, and any healthy and easy recipes you have always help too!

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