Lil Miss Fitness Freak

"And though she be but little, she is fierce"


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The Meat Freak Talks Vegan Say What?!

Hey friends!

I had a request to talk give out some vegan recipes and I finally decided to tackle that one for ya! Oh hey Melissa, this ones for you. :-) Now, as you all probably know, I’m a complete carnivore (no offense to all the vegans and vegetarians out there) and due tot that, I don’t really have any full meals that are vegan to share with you. I was going to do one meatless Monday this vacation with a soup, but I didn’t think that was very creative so I thought it would be better to just do some bloglovin and share some amazing recipes from the blog-o-sphere. I will however give some tips and factoids about the nutritional requirements I think are important as you have to be much more mindful that you are giving you body what it needs for any diet that requires restriction.

So how ’bout some lil pointers first eh?

The first thing that comes to mind is protein. It’s the question that makes all vegans (and vegetarians) go crazy because it really isn’t that hard to get all of your protein from non-animal sources, it just takes a lil bit more thought.

I will go off the deep end here and say that if you’re a hard core bodybuilder you may need some protein powder of some kind to meet your needs if your diet is also carb restricted. I firmly believe that high protein is needed to build a decent amount of muscle, many will argue against this notion, but this is what I believe.

There are many sources of protein in nature other than in animal products. Yes, vegetarians will have it easier as they can include dairy, fish and eggs, if they chose, and that should mean they have no problem reaching their requirements for protein BUT vegans, it can be trickier.

With plant based proteins, they are incomplete (with a small handful of exceptions which most people don’t eat, like some forms of algae/kelp I believe), meaning they don’t have all of your amino acids. Due to this, it is crucial that you eat a variety of different foods to ensure you are getting all of your amino acids (ie building blocks of any new tissue, muscle, etc in the body), especially those essential ones that the body cannot make on it’s own. Now, I have now come to believe that you don’t need to do complementary pairing at every meal, but instead, having a day full of variety is enough to get what you need.

Here are some examples of foods for your essential ones. Make sure to include these in your diet daily as you cannot make these lil guys.

  • Histidine: Rye, bananas, green vegetables, rice
  • Isoleucin: Soy protein, seaweed
  • Leucin: Beans, lentils, nuts, rice, oats
  • Lysine: Beans, nuts, seeds, some grains
  • Methionine: Beans, nuts, seeds, grains,
  • Phenylalanine: Soy products, nuts and seeds
  • Threonine: Lentils, black beans and sesame seeds
  • Tryptophan: Spirulina, unsweetened chocolate, seeds, some grains (like quinoa), and dates
  • Valine: Beans and legumes

The only other issue of getting enough protein with this lifestyle is whether or not your body responds well to the protein sources you have left. Personally, not only would I never be able to give up meat without feeling like I’m giving up the best foods (again, sorry to those who are not meat eaters, I’m just being honest), but my body just wouldn’t work eating vegetarian proteins. I can only eat beans and lentils once in a blue moon because they upset my stomach (way to gassy), I refuse to eat soy and well….there’s nothing really substantial left. Check out the video (click on the image) I posted below for my take on this issue.

So now that we got the big one out of the way, some other vitamins and minerals of concern, especially with vegans include:

B12: This guy is very hard to find naturally in non-animal products so you’re kinda stuck going with supplements or fortified foods. One natural source I do know of is nutritional yeast (which more use a cheesy tasting substitute). Guys, you need this one for sure as it can wreck havoc on your system from damaging your nerves, causing anemia or leading to heart problems. Take this one seriously or you will find yourself in a convulsive fit.

Omega 3 Fatty Acids: Without fish, this one can be tough because plant based sources are tricky to use by the body. For example, while flax is a source of omega fatty acids, specifically ALA, the body has to convert that ALA to EPA and DHA and it’s not very efficient at this process. As a result, you are kind of stuck getting a small fraction of what you see on the nutrition label. Best to find a supplement offering a high amount of DHA and EPA. The source is often algae.

Calcium: Although in smaller amounts, this one can be found in a number of plant based foods. Some of those include, dark leafy greens, beans, legumes, nuts, and many green vegetables. The issue once again comes down to the ability to absorb the calcium as there is a pesky thing called oxalate that is found in quite high amounts in those foods and that blocks absorption. Often, supplements are still required to get enough after accounting for lack of absorption.

Vitamin D: Once again, supplementation or fortified foods are your friends here as Vitamin D is a toughie in non-animal foods. Mushrooms are one of the only natural sources I can find.

Iron: Similar issue in a way to calcium. Iron comes in two forms, heme and non heme. Heme, which is in animal products, is much more bioavailable to our body’s to use, while plant based non-heme iron is harder for the body to use and thus you end up with much less in the end. Plant based foods such as grains, beans and lentils are great sources of iron BUT ensure to eat them with vitamin C to help with absorption.

Here is a great website to check out for more info! Click here.

Okay, wow this is getting long and we haven’t even gotten to the recipes yet. Okay, one final comment before I get to the food.

One major trend I see all too often with vegans and vegetarians is the fact that they eat way too many carbohydrates (as they may turn to fast or processed foods) because they don’t eat enough protein and therefore just don’t know what to eat. In the end, because carbohydrates really don’t satisfy you when consumed solo, you find yourself constantly hungry and munching and that can lead to weight gain. Just because meat is taken out of the equation (which is often the center focus of our meals these days) doesn’t mean that all you have left are carbohydrate heavy dishes.

On the other hand, I also see many very undernourished vegans because they are eating too many low calorie plant based foods and not enough fats and proteins. Although you may be getting lots and lots of vitamins and minerals from those veggies, your body needs fats and protein to sustain you, and, without them, it will start to break down quickly.

So, the key is balance. Be mindful that you get enough protein at every meal and don’t go overboard with excessive amounts of carbohydrates (as many protein sources are also quite high in carbohydrates), take supplements as needed and listen to your body. If you’re constantly getting sick, feeling tired or just not right, either you are missing something vital in your diet or it’s time to take a hard look at whether this lifestyle and determine if it’s something your body can handle.

Alrighty, now onto the fun stuff!

Zee foods.

I have hunted down a good number of recipes that I hope you enjoy. I tried to include a variety of styles, types of meals, ease of cooking and tastes for you all.

Screen shot 2014-12-22 at 9.37.40 PMOh She Glows. Protein, check. Healthy carbphydrate sources, check. Greens…I would add some kale perhaps or another dark leafy green. Also, the fat free dressing is not something I’m a fan off. Add some fat with olive oil or add avocado to your salad so it sticks around a lil bit longer.

Black Bean & Brown Rice Burritos

The Everyday Veggie. High protein but a lil on the carby side for my liking as it’s rice inside a tortilla. I would wrap it all up in a collard green wrap.

Chatelaine. I love the fact that they didn’t put it on a bun! They used portabello mushrooms as their buns which are natural sources of both protein and vitamin D.

fall pumpkin buckwheat breakfast bowl-1-3

Eating Bird Food. You didn’t think you would get away without getting something that looks like oatmeal did you? I would however add some more protein to this dish by either adding some protein powder (vegan of course, peanut flour would be ideal) or hemp seeds.

My New Roots. For the request for a vegan cheesecake, here is a beauty! Do not be afraid of the fats in this one as they are coming from healthy sources including nuts and coconut oil PLUS this is a treat. It’s much better to be eating those fats then the hydrogenated ones found in a commercial cheesecake no?

See, being vegetarian or vegan is not hard, it just takes a lil bit of base knowledge about your bodily needs, some more thought perhaps in the beginning and dropping the stigma that you will be eating leaves for the rest of your life.

Experiment and have some fun!

I hope this post helped some of you out.

It’s officially Christmas Eve tomorrow and I can’t wait!

All the best,

-Chelsea


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You Remember Me!

Hey friends!

How was your weekend?

I had a few fun things that I got up to this weekend and because I like being all personable with you all, I decided to share them with you.

The first thing, which was on Saturday, is something you may cock your eyebrow at but I was sooo excited about. What can I say, I’m a foodie and the chance to go to a new an exotic (that being the key word here) makes me excited. So I bring you…

Yes. I went to go see these guys

Does anyone else think ostriches are terrifying? I mean look at that face?!?

Speaking of ostriches, this video actually makes me roll on the floor laughing…

Sorry it cuts off at the very end, I can’t find the full skit for some reason

Anyways, yes I went to the ostrich farm to get me some new exotic game meat and yes I was uber excited about it.

STEAK!

STEAK!

On top of buying a good sized steak (which I will try tomorrow for dinner!) and a pack of ground ostrich, I learned quite a bit while I was there too. Did you know that:

  • Ostrich meat is higher protein and iron then beef?
  • Leaner then chicken?
  • It’s easier to digest than beef?
  • All cuts are the same filet mignon-like tenderness?
  • Obviously antibiotic free and able to freely roam eating what animals should be eating (ie not grains)

Amazing no? Now you understand my excitement.

This place is actually super close to my parents house so I may be frequenting it often when I’m home for a good splurge if I like the ostrich, which I would be surprised if I didn’t as there hasn’t been a game meat I have met so far that I don’t like.

They also sell free range chicken, local whitefish, bison, water buffalo, eggs (including ostrich, chicken and duck) and boar. All antibiotic free and free range.

If you are interested, here is the link to their main page. Check them out!

Today was also exciting because I was heading over to my grandparents house for a Christmas brunch with my Mom’s side of the family. I’m actually going to call it linner because it was at 2pm. Anywho, before we left, I did make something a lil special that I wanted to show you using a very special bread that my Dad and I snagged a few days ago..

You guys this stuff is not healthy whatsoever but do you know how long I stood there with the package literally up my nose?

…with the bread.

…OMG cinnabon is actually one of my favourite smells like ever and I just couldn’t put the package down.

So with said bread of amazingness, I wanted to give my parents a lil something special so I whipped up some french toast for their breakfast before we left for my Grandparents house.

IMG_6924I basically took a few pieces of the bread (3 for my Dad and 2 for my Mom) and soaked it in a mixture of egg whites, milk, cinnamon and vanilla extract and then cooked them up in a pan in a lil coconut oil and voila, cinnabon french toast. So easy and my parents loved it.

Seriously guys, french toast is like the fastest and easiest thing to whip up when you want something tasty and seemingly fancy. You can use whatever bread you want and the mixture I used above to make a perfectly healthy french toast for any morning. If you’re worried about your sugar, skip the maple syrup and spread some nut butter on them along with melted berries for a PB&J style breakfast.

Soon after we left to head to Kitchener for the meet up and I was super surprised (and excited!) to find that my Auntie Melanie and Uncle Kent had showed up with my cousins, who I haven’t seen in like 3 years! I was worried at first that they wouldn’t remember who I was but I was happily greeted with a hug and a big smile from both of them. Of course the moment had to be documented with a few selfies. I happen to love this picture of us all snuggle up on Grandpa’s big chair.

IMG_6946MacKinnely, “Kinney,” (on the left of me) is in grade 3, while Kodey is now all the way in grade 5. Oh how the time has passed. I had missed them.

IMG_6945She’s quite the lil girlie girl with a big and bright personality. She was more then happy for a few snap happy moments with cousin Chessie.

I was so happy to see and spend some time with them and was thrilled to see their excited faces rippin their presents open because, when it comes down to it all, Christmas is all about the kids, seeing their smiles, their joy and enjoying your family.

I got it from my Mama

I got it from my Mama

Also in attendance was my Auntie Candy and Uncle Rory (my Mom’s brother), who I also hadn’t seen in quite some time, so it was nice to catch up with them and see what’s been happening with them. They got a new dog recently!

IMG_6948Overall, it was a great few days and this week is going to be filled with last minute shopping, more traditions (ie dinner date with my Nana and Papa tomorrow night and Christmas nails and baking with my Mom), and of course the big day on Thursday. We will be hosting Christmas dinner for my Dad’s side of the family so that will be tons of fun with lots of food and good company. Can’t wait to get cookin!

I hope you all had a fantastic weekend and have some time off soon for the holidays!

Are you a last minute shopper?

Favourite thing about Christmas?

-Chelsea


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Food Challenge Friday

Hey all!

So I had told you all that my challenge to myself this Christmas was to make something different for my parents every single night and you guys had some great suggestions that I hope to fulfill. There was a common interest in a healthier Mac N’Cheese BUT I think I will leave that one for my housemate Emily as she has rocked the KD life a few times and it would be fun to test some healthier alternatives on her delicate tastebuds ;-)

Keep in mind that these are not all my own creations. I have been gaining inspiration from some other bloggers but I always make sure to give them the credit they deserve! #BlogLove. Also, these are not super fancy smancy as they are just things that my parents wouldn’t make for themselves due to working and such. So take these are ideas for new meals that are generally easy to whip together, healthy and still tasty.

Kapeesh?

So what did I cook up this week?

Sunday Dinner

On Sunday evening, which was the first dinner at home, I got inspired by this dish by Paleo Leap as I had in my mind that I wanted to do something like a chicken cacciatore dish.

IMG_6866

Dad’s plate plus he had an unpictured side salad.

I almost stuck to the recipe exactly because the method of cooking it all in one pan on the stove sounded appealing and easy to do while my Mom and I were putting up the tree. The only change that I made was the “tuscan” aspect as I went more with a basil and garlic approach, rather than an oregano one. I served it with roasted multicoloured baby potatoes and vegetables that were simply seasoned with garlic powder, dried rosemary and olive oil.

My Dad absolutely loved the potatoes and even said they would make an awesome #SaladBeast addition. Thata boy Dad :-D

IMG_6864They really enjoyed the sauce, so hats off to Paleo Leap for that. Of course, you can never have too many sundried tomatoes in my mind. ;-)

It was all topped off with a lil bit of fine herb goat cheese (the best type of cheese!) and it was done like dinnah.

Benefits of this dish:

  • Easy. One pan, few ingredients and some common spices that you have on hand will do the trick.
  • Fast! Once you have browned the chicken, all you have to do is saute the mushrooms, onions and sundried tomatoes for a few minutes, add your tomatoes and seasonings, plop the chicken in there and add the lid and it’s done in like 15 minutes.
  • Goat cheese adds a lot of creaminess and flavour for not a lot of fat. Plus, it’s generally tolerated well by those who are dairy and lactose sensitive like my Mom and I.

Monday Dinner

I was super excited to make swordfish for my Mom because she had never had it before and I leeeerrrrve it.

IMG_6891 Unfortunately my Dad has a wee bit of a fish phobia (although he did try a taste!)…he’s missing out on life I swear…so I made him something different which I will get to in a second. I simply baked the swordfish at 350 for about 15 minutes with a lil bit of lemon juice and peppah so that she could really experience the fish. Plus, I generally ain’t about toppings on my fish because I actually crave the taste of the fish and don’t want that flavour to be hidden by a topper. Anyone else feel the same way?

My Dad’s protein was a stuffed turkey scallopini…well two actually because if I had given him one, we would have been looking around for something else to eat.

IMG_6888These were really easy and cooked super fast because scallopini’s are really thin pieces. So, I sauteed some mushrooms, garlic, onion and roasted red pepper until the onions were caramelized. I removed it from the heat and stirred in some greens and cracked black pepper and then let it sit to cool a lil bit. Each package of the turkey came with 4 slices, so I just placed the mixture along the entire length of 2 pieces, plopped some chunks of the fine herb goat cheese in random places and placed another turkey scallopini on top. Then all you do is roll them up and place them seam down in a baking dish (with a lid) that has a lil bit of water or stock in the bottom. I topped them with a lil bit of my freshly made pesto (from Monday) and a squirt of lemon juice. Finally, I placed them in the oven at 350 with the lid on until they turkey was cooked, probably about 30 minutes or so.

IMG_6893He really enjoyed them. What he didn’t enjoy was me not allowing him to eat until I took not one, but five two takes of his plate.

The sides were sauteed kale and swiss chard and a simple rice dish. The swiss chard was sauteed with some garlic and onions, then topped off with a splash of balsamic vinegar before taking it off the heat. The rice was just a long grain brown rice that I cooked up with mushrooms, garlic and green onion. For rice dishes I like to use the method of sauteing the add-in’s first, then adding the rice and liquid and letting it all cook together as it really gives the rice much more flavour.

Benefits of this dish:

  • Easy. Everything is very simple to put together and it can all be coordinated quite well to be done all at the same time. Do your rice and let that cook while making your protein. Finally while those are finishing up, do you greens and then serve.
  • Greens! And they were enjoyed! :-D Success in my book.
  • Cheap. These are all kitchen staples aside from the goat cheese and roasted red peppers. Turkey is cheaper than chicken, and scallopini cuts are cheaper then tenderloins or breasts. The rice can be made with really anything you have on hand and a whole bag of greens, or a bunch if you don’t care about chopping them all up, costs no more than 2 bucks. If you’re interested, here is the greens mix I used.

Such an awesome blend and super convenient. I also appreciate the fact that they have big chunks of the stems left in there too as I really like the crunch they add to my cooked greens. I also love the chopped kale one.

Tuesday Dinner

Parents request because my Mom would be home late was…

Pizza.

So homemade pizza…well we used a store bought whole wheat dough cuz I’m a cheater…it was. IMG_6903The dough really puffed up which never happened before when I make this in the past, so this was super dough apparently. Oh well, my parents enjoyed the fluff factor of the crust.

Anyways, the picture above is after the first bake. What I do is take the dough and stretch it out in the pizzas and then let it rest before pre-cooking it (at 400-425 degrees until it’s your preferred doneness. You could probably go crunchier but when I saw the bubbles that were my pizzas in the oven, I kinda freaked and took them out…then stabbed them with a toothpick to deflate them to the shape you see) before adding the toppings. The pre-cook gives it a bit of a crunch so that the sauce doesn’t make it soggy.

Then it’s time to add your sauce. For me, and now my parents, pesto >>>>> tomato or pizza sauce. I’m super sad that I have forgotten where I found this recipe from but this is the most amazing pizza pesto sauce ever and you really must try it. It would also make for a great sauce for chicken or a pasta dish!

If anyone finds the original author of this recipe or one very similar please let me know as I’m not looking to be stealin or anything. I give credit where it’s due and this sauce is amazing with a capital A!

IMG_6902Roasted Red Pepper Pesto

In a blender combine:

  • 1 jar (500ml) of roasted red peppers in water + the garlic that is in it. If there is not garlic, add a clover or two to your blender. Try to drain as much of the liquid as possible so that the sauce isn’t super runny.
  • ~1 tbsp of balsamic vinegar
  • ~1 tbsp of olive oil (optional)
  • few tbsps of goat or feta cheese
  • Cracked black pepper
  • Chili flakes for an optional kick.

Blend all of that up for your sauce. You should have enough to cover an entire standard sized ball of dough (unless you like drowned pizza) and maybe a bit extra.

IMG_6901So spread that on your pizza, then add a bit of your cheese of choice (I used Blue Menu part-skim mozzarella), then the toppings, then the final round of cheese. For the toppings, my Mom got her favourites of mushrooms, sundried tomatoes, chicken, olives and pineapple. My Dad got all the same things as my Mom (sans pineapple and only a few olives) plus sweet bell pepper and onion.

IMG_6905Throw the pizzas back in the oven and let the cheese melt and brown up to your liking then dig in.

IMG_6906Now, I realize this is a carb heavy (and potentially fat heavy) dish I know but there are some benefits to making your own pizza:

  • You tailor your toppings
  • You tailor the amount and type of cheese used
  • It’s totally fun and would make a great way to have an interactive dinner party with a few friends

If you have allergies like me, here are some suggestions:

For gluten free you can do a pizza bake in a spaghetti squash OR use portabello caps as your ‘bread’

For dairy allergies you can try goat cheese if you can tolerate it OR just have it without the cheese. There are dairy free cheeses out there like Daiya, but I don’t recommend those simply because….well, read the ingredients label and come back to me.

If you’re just watching your carb-or-ators:

  • You can use the gluten free options
  • You can use a low carb tortilla (but I think though would be no fun as there’s thin crust and then there’s no-crust if you get what I’m saying. A pita would be better in this case)
  • You can make a cauliflower dough (I have even seen spaghetti squash ones). The issue here is for those with milk allergies as I have found that many of the ones that appear to hold together require a heavy hand of cheese.
  • You can try a meatza. The meatza is something I have wanted to try actually but haven’t yet. It’s basically using ground meat with a binding agents (I would probably use some egg whites with my gluten free oats OR coconut flour and flax meal) as your base then you load your toppings on top.

No matter how you make your own pizza, they are going to be super fun and interactive to do. PLUS it will obviously be something you love because you are adding all of your favourite things.

ONE TIDBIT! Use parchment paper and some flour of some kind or they will stick and you will be sad.

Wednesday Dinner

This one is a no-show because I met up with my friend Shady that day, so my parents told me they would just make their meat tourtiere instead.

My Mom did get to try a piece of my Chilean sea bass that I picked up at Whole Foods while I was there. She didn’t like the texture. I know who is she?!? That buttery, melt in your mouth texture…I digress.

Total debt of the day was about 100 bucks, not too bad considering I haven’t been to a Whole Foods in like 1/2 a year. You see, it’s like food, if you restrict then you are likely to binge. Keep me from Whole Foods for longer than a few weeks, and my debit card will be on firrrraaahh.

#WholeFoodsProblems.

Thursday Dinner

This one was also easy peasy for me as my parents have their certain tradition nights. I did however save them from buying their usual breaded chicken strips

IMG_6913

My Mom likes her yum yum pickles just a lil bit…

Thursday night apparently is a salad with chicken strips + Family Feud night, so I couldn’t mess around with that. Instead, I made them a nice big salad with a baked turkey breast that was seasoned with Mrs Dash and this lemon garlic dressing stuff that my Mom threw on top.

Tip for making super juicy chicken or turkey breasts in the oven: place in a foil pouch with a lil bit of a liquid and your seasoning of choice. Seal up the foil tightly and the steam keeps the meat from getting dry while baking in the oven.

IMG_6912So I made it a bit healthier by depriving them of their fried chicken :-D I win.

Oh and I also snuck kale into the mix hehehe. Although, my Dad pointed out that he quite liked the green grassy stuff. Point two for Chessie!

Friday Dinner

My Mom went out for some tapas and drinks with some friends (oh we fancy huh?) so my Dad got his first official #SaladBeast!

Of course, my Dad got his own set of toppings as some of my favs are things he turns his nose up at. He’s a squash hater...but he’s never really tried it. Again, where did I come from?

The base salad is a baby lettuce blend + a Mediterranean blend along with raw peppers, cucumber and sprouts. As for the roasted toppings, we both got roasted portabello mushrooms, onions and asparagus (only some for my Dad)

Selected toppings included:

Dad: Raw carrots, roasted potatoes (seasoned with garlic, rosemary, pepper and olive oil), sundried tomatoes, some roasted asparagus and I snuck in some avocado without telling him. ;-) He also got a spinach and feta turkey sausage that I picked him up special from whole foods.

IMG_6915

Pre-dressing and cheddar cheese that my Dad added in.

Me: 1 random fruit (will get to in a second), roasted squash (obviously), and avocado. As for my protein, I used my leftover baked chicken breast seasoned with Mrs Dash tomato and basil salt free seasoning. OMG guys this one is so so good!

Now that fruit I mentioned….

IMG_6917This is the most fragrant pear I have ever had. It’s actually called a fragrant pear no joke. All the grocery store tag gave me was that it was from China, so I had to look it up because I was curious.

I didn’t find much, but basically these pears are grown in a certain small area in China along Silk Road and boost a sweet, honey-like fragrance. They are considered to be some of the finest pears in the country and although they have been cultivated for 13000 years, they have only left the country and shown up in America as of a few years ago. You can read more about them here if you’re interested.

You will have to wait to figure out if the pear is any good because I moved my saladbeast to Sunday night cuz my tummy was feeling some kinda way due to…well ladies will understand, so I didn’t feel like a salad baby bloat tonight.

Well guys, that was the first full week of my parents eats. I hope they gave you some ideas.

Onto the next week and foresee lobster in my Mom and My future because I saw some on sale this week. Thanks Mom and Dad. ;-)

Happy Friday. Less than a week until Christmas, so be happy :-D

Favourite thing to make with chicken?

Must have pizza toppings?

Do you like fruit in salads? I have only recently got over my fear of fruit elsewhere in my day other than around workout time and I have to say that I really do enjoy it when I have my saladbeasts BUT it cannot be a mushy fruit so no berries and such for me.

-Chelsea


33 Comments

Workout Split Vlog + Leg Workout Example

Happy Thursday friends!

Can you believe that this time next week we will be celebrating Christmas??

So exciting! What are you plans?

As I mentioned in the video, I had just come back home from my leg workout (2 hours of legs to be exact….#Exhausted) so I decided to tackle Andrea’s question regarding my split.

I had a few disruptions during the video so I hope it still explains everything okay, but if you need more clarification, don’t be shy to ask in the comments!

Click on the picture for the link up to my YouTube as usual

Photo on 2014-12-18 at 13.34 #4Also, I mentioned I would link up a picture or demo of those weighted “press up situps” I believe so here that is. Oh how I love bodybuilding.com. Click on the picture for the full instructions and video demo by Jamie Eason.

Press Sit-Up

The only difference is that I use a plate and bring it back over my head before coming back to press it back up.

Happy “almost Friday” for all of you still working or grinding out those last exams.

-Chelsea


42 Comments

S’mores And Pesto…WIA(Monday)

First I wanted to say thank you for your comments on my pushup challenge yesterday and sharing your pushup numbers with me! You all did an amazing job :-D

So, how long has it been since I have been able to jump into one of these with my legit eats??

Yeah. So I’m gunna jump in this week and show you a full days worth of eats. Everything. Supps and all. So you ready? Let us begin.

Go say hi to Jen over at Peas and Crayons while you’re at it if you want a whole lotta #Foodporn

What I Ate Wednesday Button

So since it has been a while, things have changed a bit over here…

First thing is that my preworkout proats aren’t very pretty anymore…

IMG_6870Oh and the have turned green.

Long Live Zee Zoats!

OMG guys I have fallin in love with the fluff factor that combining egg white oats and zoats has made. Do you see how much is in that bowl for a 1/2 a cup of oats? Genius I tell you. Plus you get a green veggie into you first thing in the morning. I call that a win.

That beauty of an ‘icing’ on the top is another new thing and it’s delicious but doesn’t photograph too well (and I didn’t even put it all on…). Basically I have switched from putting my Cellucor protein powder in my oats (I used peanut flour now) and instead, have been mixing about a 1/3 of a scoop with some US almond milk to make an icing to put on top. Not only is icing amazing in every way, but the flavour is so much more pronounced and with Cellucor’s amazing flavours, I can savor a different ‘iced’ concoction every morning. This one was Chocolate Raspberry Truffle.

What has stayed the same?

The quest bar bites and nut butter of course. Can’t have oats without some party guests.

Despite the UGLY looking picture, here’s how I make’em if you’re interested

The night before…

This is optional, but I do it for the absorption benefits. Soak 1/2 cup of gluten free oats (I used quick ones) + 1 tsp chia seeds + cinnamon in just enough water to cover.

In the morning…

  1. Grate 1/2 a zucchini (about 100grams) into your oats.
  2. Add 10g, or about a tbsp or two, of peanut flour (PB2 or chocolate PB2 would work too if you don’t mind the added sugar and salt)
  3. Mix together with enough almond milk to make it into a thick soupy consistency and nuke for 2-3 minutes. The zucchini leaches out lots of liquid, but the chia seeds and peanut flour are very absorbent so it evens out. If you’re too dry, just add more liquid. It’s a learning thang.
  4. Quickly stir in 1 egg white (about 3 tbsp or 32g). Add more water if it’s too thick (ie not moving)
  5. Nuke for another 2 minutes (ensuring it doesn’t overflow if you’re microwave is powerful)
  6. Remove and add fruit of choice. I generally do banana and sometimes strawberries if I’m feelin a change of pace.
  7. Nuke for a final minute. This is optional if you want your fruit melty like me.
  8. Remove and crank in some pink sea salt (a new thing I am trying to incorporate into my diet slowly…will discuss later) and any other superfood add-ins or extracts you like. I’m currently stirring in either lucuma or my Pranin acerola C (vitamin C powder). Stir that all up.
  9. Then add your questie bites (I bake mine), cacao nibs, nut butter of choice and a sprinkle of peanut flour on top.
  10. Finally, add your icing. Just mix up some whey with water or milk and toss that on top.

Voila, your masterpiece of voluminous, hot goodness. :-D

You can do this on stove top too, but I just like the microwave technique better. Less pots and I don’t loose oatmeal to the pot. :-P Plus, if I die of anything, it would probably be due to microwaves because I require my food hot so I may microwave something again halfway through eating…yes I have a problem.

Anywho, this sat for about an hour then helped me find my way to the gym and get me through my 2 hour glute/ham workout Weeeooo….

Glute Hamstring Raises (GHR’s). I just found a place to hook my feet into rather than having to find someone to hold my feet down.

Tried these for the first time in a long time (superset with weighted split squats) and I always forget how nice of a burn they give.

I had to literally run out of the gym because I had a dentist appointment to fix my permanent retainer (the lil wire they put behind your teeth after braces so they don’t move) that I snapped a few months ago at 11:10am. I finished my workout at 11ish

My bad.

I’m stubborn so I tend to just go like a maniac to make sure I don’t cut corners in my workout. Instead, cutting corners that day meant very lil stretching, but hey at least I got my workout done… :-D

I kinda stretched while scarfing down my post workout muffin…my form of a shake which you have seen before.

IMG_6879Yes it looks UGLY (wow that’s a trend it seems) but it actually tastes good. The ugliness comes from the green colour that is my chlorophyll for alkalizing after workout stress (ie. acidifying the body). The only difference now is that there is pink sea salt in it.

Oh I also sip on these on my water throughout my workout

IMG_6877BCAA’s by Rivalus in green apple. These are the cleanest BCAA’s I have found, meaning they have no artificial crap or sweeteners in them that make my tummy unruly. PLUS they have tons of natural anti-inflammatory ingredients like turmeric in them for support after your workout.

So after my 5 minute dentist appointment to get an impression done for my wire, I headed to Loblaws to pick up the items I needed for my parents dinnah that night and then headed back home.

Soon after, the stomach yelled at me that it was hangry so this was inhaled…

IMG_6883

Under the pile of Mrs. Dash-ified roasted veggies is Uncle Bens brown rice and roasted chicken breast.

Do you ever get to the point where you are so hungry that you don’t feel hungry anymore? I keep telling myself to stop doing that but my hunger comes on in like an instant and it’s always when I’m doing something…then you have to cook and then well…

I swear it eats itself.

Soowwrrry tummy.

So my Dad and I headed into Georgetown and did some Christmas shopping for my Mom while we were waiting to pick up Maggie from the beauty salon…

IMG_6900Shorter hair but not as bad as the last time. They even put lil bows in her hair. Shes so cute.

After we came home I finished the big project that is pesto making that I had started while waiting on my Dad.

IMG_6886It takes forever to make (all that cleaning!) so you make a massive batch! This is my basil-cilantro one with a heavy hit of garlic, lemon juice and chili flakes. Nomz. I put that *it on errythang.

During the afternoon I took my next round of supps (I forgot to mention the probiotic I take every morning after my breakfast, which is Natural Factors Women formula with the cranberry strain).

IMG_6909Two teaspoons of my Botanica Double Potency fish oils in Key lime and 1 drop of my Ddrops.

After preppin my parents dinnah, I then made my own and ate with them while they had their before dinner drink and chatter.

IMG_6887

Baked swordfish with pepper and lemon juice. Roasted acorn and kabocha squash. Kale and chard blend with mushrooms, onion, garlic, curry and chili powder.

Man do I love swordfish. Mmmmm and squash of course. This plate is nothing you haven’t seen before but I have had to scale back dem greens because unlike a cow, I only have one stomach and it doesn’t agree with eating an entire bunch of greens in one sitting. Hard lesson I have learned too many times.

After accompanying my parents for their midnight meal dinner and cleaning up, I blogged a bit and answered an email (which should have been done way before now…stupid exams) to an amazing follower who contacted me a lil while back. I capped off my night with my typical frozen puddin and questie.

IMG_6908And just so you know…

The s’mores Questbar is amazing BUT I will say I like it raw better then baked because I feel like it keeps more of its flavours that way. Anyone else agree? Yum.

So that was my full day of eats. Hope you enjoyed!

Thanks again to Jen for the linkup.

NOTE: I have been playing around with pink sea salt because 1. salt is actually needed by the body as an electrolyte and for some reason it only occurred to me recently that I may actually be deficient in salt due to the only salt in my diet being from 1/2 a questie a day and any residual salt in my fish and such. Athletes especially need more as they sweat it out during training. 2. I have heard that there are digestive benefits of including it in your diet AND 3. I have also red that if you are chronically tired it may be a sign that your salt is low and I have to say that postworkout I have noticed a difference. Before I used to be drained completely after my workout and almost falling asleep, but the lil bit of salt has appeared to keep me awake and perky up until I have my next meal about 1.5 hours later. Thoughts?

Happy hump day all!

Do you like pesto? Favourite way to use it? It makes an amazing topping for fish (especially fattier ones like trout and salmon) and salad dressings!

Favourite fish? It’s so hard for me to just pick one, so a couple of my favs include trout (red fish), swordfish, sea bass and halibut for my white fish and scallops and lobster for my shellfish. Yeah…see can’t just pick one. I’m a seafood lover.

-Chelsea


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Elf4Health Pushup Challenge

Hey all!

I mentioned that I was doing the Elf4Health challenge, hosted by the lovely Lean Green Bean Mama, Lindsay, and although I haven’t done all of the challenges, this was definitely one that I wanted to do and share with you guys.

As I said in the video, I challenge you to do as many pushups as you can in 1 minute and let me know how you do!

Remember, we are supportive here and no matter what type of pushups you do or how many you get, you did your best, you gave all your effort and did an amazing job so pat yourself on the back.

Check out my attempt on my YouTube Channel by clicking here or you can just click the thumbnail.

Photo on 2014-12-16 at 14.58 #4

Hope you enjoy!

-Chelsea

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