the answers.

by Janetha on April 7, 2011

in meals,moves

YO. glad you guys liked my wordless wednesday post! it was pretty fun to document the whole day in photos.. plus it made for a super cinchy blog post.. so you may see that more often.

i did have quite a few questions pop up in the comments of the wordless post, so i will answer those in between showing you today’s meals. good plan? let’s go.

marshall & i woke up at 6 AM to do day five of insanity. today’s workout was called “pure cardio” and i liked it the best of all the workouts we have done so far. if you care to follow along in my insanity journey, feel free to click over to my journal-style insanity page. it’s insane.

question: is that a tattoo of randy on marshall’s arm?


yes. yes it is. and it is probably the only tattoo on marshall that i really like. i am not a tattoo person.. but i LOVE his randy tattoo. he doesn’t have one of penny yet.. but her head is so small that when he does decide to get one of her, she won’t take up much space.

breakfast: 4 egg whites + sprinkle of cheese & cinnamon raisin bagel thin + 1 TB mighty maple PB + half a banana.


360 calories, 28g protein, 45g carbs, 11g fat, 7g fiber


a little sprinkle of cheese goes a long way.. this was only about a tablespoon.


i am becoming slightly obsessed with toasted bagel thins. i don’t think that’s a bad thing.

it must have been a rough morning because when i went to the bathroom at work i noticed something in the mirror..


excuse the awkwardness. i had to stand on my tip-toes to be tall enough for the mirror. yeah.. being short is my specialty.


um, my shirt is on inside-out. see the buttons? oh wait, no, you don’t.. they are on the inside of my shirt. oops.


all better. i am challenged.

question: what are those cute tiles with owls on them? okay so that wasn’t the actual question.. but a lot of people mentioned them.


these are actually coasters and a trivet! amanda had them custom made and sent to me. isn’t that SO sweet?!

question: speaking of kitchen items branded with “meals & moves”, where’s my spoon? IMG_8781

let me explain.. that question is from eden and awhile back she sent me this AWESOME owl meals & moves spoon.


i suck at life and never blogged about it! so thank you for the reminder, eden, i love love love the spoon and i love love love you!

lunch: leftover taco soup.


taco soup is by no means photogenic. but it is by all means delicious!


if you are looking for the recipe, you can find it here.

after lunch i had to run some work errands. i was SERIOUSLY dragging, it was raining and i was FUHREEZING.. and so i stopped at starbucks.


i hate their drip coffee but i had a gift card and so i got an americano with a touch of soy milk. i hope i don’t need an afternoon pick-me-up all the time…


…but i might. these morning workouts are serious business!

question: what does the tattoo on your wrist say?


i know, i just said i wasn’t a tattoo person. and i’m not. i don’t love tattoos. they are fine for other people but i just think they are silly—especially when they are of something that means NOTHING. but when my lab mable died suddenly (struck by a car after my ex boyfriend stole her from my house and i hadn’t seen her for 3 months) i was compelled to get a tattoo of her name. sooo, that’s my tattoo. my friend owns a tattoo shop and did it for free. he’s the nicest. oh and he has a blog,

snack: lemon coconut simply bar.


you guyssss.. these are my favorite!

question: what supplements do you take and why?

i feel like this one needs a whole post of its own.. plus i don’t want to get into it right now. so look for that within the next couple days!

question: are you from sandy?

no. i am from bountiful. but my yoga studio is in sandy! it is about 30 minutes from my house.

today is my FIL’s birthday! we went to sugarhouse barbecue to celebrate.

dinner: chicken breast + indian spiced chickpeas with cauliflower + collard greens that i didn’t eat.


barbecue joints don’t have much in terms of vegetables.. but there was a live band!


happy birthday, michael!!


and finally.. the question that i got most from yesterday’s photos: WHAT IS THAT PROTEIN MUFFIN RECIPE?


these babies are so good that we’ve gone through two batches since monday night. and yes, there are only two of us living at my house.. no, the dogs have not eaten any muffins. these have been consumed by marshall and myself at a very rapid rate. with stats like these, you can’t feel bad about eating them:


without further ado.. the recipe.

lemon yogurt chiaseed protein muffins.

makes twelve muffins




  • 1 cup whole wheat pastry flour
  • 1/2 cup almond meal
  • 1/2 cup vanilla protein powder (i used EAS vanilla premium protein)
  • 1 T baking powder
  • 1 t baking soda
  • 1/4 t sea salt
  • 2 T chia seeds


  • 3/4 cup plain, nonfat greek yogurt
  • 6 oz (one container) lemon chobani yogurt
  • 1/4 cup xagave (or alternate sweetener of choice)
  • 3 egg whites, beaten
  • 2 T unsweetened applesauce
  • 2 T fresh lemon juice
  • zest of one lemon
  • 1 t lemon extract (OPTIONAL—i used it the second time but not the first)
  • 1-2 T almond milk, if needed (to make the batter come together)


  • 1-2 t powdered sugar
  • fresh lemon juice as needed


in one bowl, combine all dry ingredients except the chia seeds.


in another bowl, combine all wet ingredients except the milk.


add the wet to the dry and mix well. add milk if needed. batter should be thick but not dry.


fold in chia seeds.


distribute evenly into 12 muffin cups—i used silicon, but if you don’t have silicon baking cups, make sure you line your tin with paper cups or cooking spray because these bad boys will stick!


bake at 375 degrees for about 20 minutes—until a toothpick comes out clean.


(these have already been glazed)

if you want (and you should!) you can glaze the muffins with a simple mixture of lemon juice and powdered sugar. they don’t need a lot of glaze and it really adds a nice, lemony sweetness.


these muffins don’t taste a bit healthy. not a BIT.


i think marshall ate four the first night i made them. they are SO good. they are light and fluffy and flavorful.


the only thing i don’t understand is why they don’t come to a crown/point and they have flat tops? i messed around with the baking soda and baking powder amounts and nothing seemed to change the tops of the muffins. anyone know how to remedy this?

it doesn’t really matter if they aren’t the prettiest. they will be gone before you can even have time to criticize their appearance! and you can bet that i had a muffin for dessert…


1. what’s your favorite kind of muffin?

2. do you have any tattoos? do you like tattoos?

xo. janetha g.

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Sarah April 8, 2011 at 1:09 pm

i know you’ve read my post about my love for tattoos bc you commented that you’re not a tattoo person. that’s why i was so surprised to see your tattoo on your wrist in the last post. i love the meaning behind it – even though it’s such a sad situation though.

Natalia - a side of simple April 8, 2011 at 1:19 pm

That picture of the chicken breast really just made my day. I’m not really sure why I found it so funny but it totally made me laugh :)

janetha April 8, 2011 at 1:24 pm

haha i thought it was pretty strange myself! i just ate under the lil flapper.

Melinh April 8, 2011 at 3:16 pm

I love tattoos. I’m just too much of a wimp to get one. It’s those darn needles.

Susan April 8, 2011 at 3:16 pm

I love the basset tattoo!! It’s a really cute caricature :) I was actually planning on getting my first and only tattoo before I left Toronto. But I ended up not having the money to do it – and the gnarly scar on my arm is now tattoo enough!

Oh, and fave muffin is pumpkin cream cheese. Extra cream cheese please :)

Lee April 8, 2011 at 4:23 pm

I don’t know why I’m admitting this but I put on my underwear inside out all the time! Sometimes it’ll be like 3pm before I notice.

No tattoos here. I don’t mind them but there is just nothing that I’ve felt strong enough about to have permanently on my body.

Errign April 8, 2011 at 4:51 pm

I am not a huge tattoo fan, and I don’t have any, but my brother has some sweet paisley tattooed on his arm that I do actually like.

Those muffins sound fab and have been bookmarked. Do you think spelt flour would work?

Sweet Cheeks April 8, 2011 at 5:26 pm

haha, I’ve definitely had days where I’ve left the house with an inside out shirt. Happens to the best of us!

Love the muffin recipe. I have been obsessed with making muffins since I got a new silicon muffin set…I love them!

I like to take supplements so I make sure to get everything covered. basically it goes: multivitamin, probiotic, vit D, omega 3, and b-12. Seems to be a winning combo for me. The b12 has done wonders for my energy levels!

lifttorun April 8, 2011 at 6:51 pm

Great post. And I love the tattoo of the dog up there. (:
How many tattoos do you have? I find tattoos pretty cool, depending on what they are and where they are located.

My favorite muffin is a cornbread muffin. So good.

janetha April 8, 2011 at 7:31 pm

Well.. I hate tattoos. Haha. So just the one!

Sent from my iPhone

BroccoliHut April 8, 2011 at 7:53 pm

Those muffins sound awesome! My favorite recently has been the Apple Pecan muffins from Ellie’s cookbook.

kissmybroccoli April 8, 2011 at 9:27 pm

Too funny about the top! Sounds like something I would do!

If I had to pick a favorite, I’d say pumpkin, but I don’t think I’ve ever met a muffin I didn’t like…and therefore devour! ;)

I don’t have any tattoos. I always thought I’d get one, but just couldn’t decide on the ONE thing that I would be happy to have on my body PERMANENTLY. Then I started school and later working in a hospital where you get to see TONS of tattoos on people…did you know what once was a mermaid on an 20 year old man’s arm sorta resembles a large deformed pickle at age 80?? Yeah, I didn’t either!

MelissaNibbles April 9, 2011 at 5:44 am

That’s so cool that they had a live band!

Emily April 9, 2011 at 11:04 am

Well hello, delicious! Those muffins look so ridiculously moist. I can’t wait to share them with our fans. Those nutrition stats are nothing but GREAT. Thanks, J!


Barbara April 9, 2011 at 11:10 am

That happens to my protein muffins when I use protein powder/yogurt and lots of wet or dense ingredients (almond meal/chia soak up water). Maybe if you added a little more all purpose flour instead of almond meal? But who cares if they have flat tops! They look and sound amazing!

elise April 10, 2011 at 12:44 am

tattoos are not my thang. that said, i did draw one that my friend got done on his forearm. it was a demonic cheshire cat inspired by alice in wonderland. it was creepy. not something id choose to get a tattoo of at all, but he wanted it, so there you have it.

Healthy Coconut April 10, 2011 at 3:24 pm

I don’t have a tattoo yet, but maybe someday. I am thinking my children’s name :)

Valerie April 11, 2011 at 8:53 pm

these protein muffins are HEAVENLY!!! i made a batch tonight, and subbed lemon chobani with peach chobani, because i couldn’t find lemon. i couldn’t tell the difference. they are SO GOOD!

i’m excited to incorporate these into my meals these week for a pre/post work out snack.

great job :)

Lindsey @ SoundEats April 18, 2011 at 7:09 pm

I’m a little late to the bandwagon, but these muffins look amazing! I’m thinking I may have to see how they go with all vanilla chobs, because that’s all I have and I need to make these stat!

As far as the flat tops, my guess would be because there’s not enough flour/ gluten in the recipe. In my food science class we’ve learned a lot about gluten formation and it’s a big part/ the main reason behind what causes the beautiful peaks and texture of traditional muffins.

That said – I still need to make these stat! With the glaze they seriously look like cupcakes – I’m down with that! :)

Maddie February 22, 2012 at 8:51 pm

Try adding corn starch. It’ll help the muffins rise up to their full potential!!!!!!! Haha but seriously it really works.

Janetha February 22, 2012 at 8:54 pm

Thanks! I will try that!

Trina September 11, 2012 at 7:48 pm

Made these yesterday with all lemon yoghurt and they were fantastic! Um just wondering if you’ve tried freezing these and if it was okay to freeze them?

Janetha September 11, 2012 at 9:34 pm

I have not, we ate them too fast, but I bet they’d freeze REALLY well! xoxo

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