Lil Miss Fitness Freak

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


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Surviving My First Week Is Marvelous…MIMM

Hey Friends,

This first week has been a lil bit crazy which is why you haven’t heard from me lately. Trying to adjust back into school life after taking the year off is a lil different but I’m slowly getting into the groove of things. Please give me a lil time to get back to your wonderful responses on my last post!! I will get my act together soon. I decided to jump into Katie’s Marvelous In My Monday linkup to give you all a quick lil update on this lil bloggers life because, well, I think surviving the first full week (let alone the move to Guelph!) is quite Marvelous!

 MiMM MIMM #115 Glow News, Unicorns, and Destination Beach!

So many changes all at once was a lil overwhelming for me as I’m not a fan of change at all (type A, OCD personality type looses her sh**, jokes…kinda)

So what changes do I speak of…? Well I will tell you but in light of MIMM and trying to keep a positive outlook, we shall make the best of these changes. kapeesh?

Anyone else in the same boat? Any change-avoiders?

Change is moving to a whole new city alone…

Zee Griffin welcomes you all to Guelph University
 

Moving to a new city is scary but it can be Marvelous because…

  • It’s a new adventure
  • Meet new people
  • See new places
  • Eat at new restaurants

It’s also great for personal growth. It forces you to get out of the routine your used to and break out of what you’re comfortable with. Being uncomfortable is needed for you to gain more confidence in yourself and your abilities plus it teaches you new skills.

20140915-130235-46955991.jpgWhy do I have a picture of a toilet all up in yo face?

Because I had to unclog my first toilet this morning. FYI I didn’t clog it (thought I should make that known) BUT I did fix it.

See, personal growth. :-D

Change is…Leaving my friends

But meeting new friends is Marvelous.

Lets be friendsIt’s sad that I don’t have a picture of my housemates and I yet but they are amazing peeps! I really lucked out with my girls and I’m enjoying spending lots of time with them while we are all still kinda chilled out.

Ainjel: The youngest of all of us, she just turned 19 before school started and is in 2nd year as an English major. Although she is the youngest, I appreciate the fact that her maturity is not that of a freshie because that would start to drive me crazy after a while. She’s super sweet and has been our lil tour guide as we are all new at Guelph except for her.

Rita: Coming all the way from China, Rita astonishes me at how strong of a person she is at only 20 years old. I mean, she is truly independent. She has no family here in Canada and still struggles with English, but she manages just fine on her own and is the nicest person and and it’s really cool to see all of her Chinese traditions, especially in the kitchen. :-D Oh and she’s an Environmental Architecture major who is actually taking french as an elective.

Emily: Also 20, Emily is an Environmental Governance major and is pretty much what you would picture a daisy to be in human form. Does that sound weird? She is actually cute as a button and the sweetest girl you would ever meet. I’m currently teaching her how to cook and O’m loving the enthusiasm she has for it. She made her first piece of fish ever the other day and the way her face lit up just made me smile. #ProudTeacher.

20140915-133659-49019519.jpgThis was from our first housie date at Lemongrass Thai. The food was really good but the place was really small. A lot more sketch than what I thought when I searched for the nearest “Thai Restaurant” on Google Maps.

Change is….Leaving my gym

This is a wound that I’m still trying to heal. I miss my gym family a lot. I miss the Pulse but sometimes something Marvelous can come from changing my second home

20140915-215045-78645693.jpgMy gym fam…some of’em. Chelsea’s spot crew wassup!

The Athletic Club is a great gym with new equipment to explore and some great classes that are free because they are part of my membership. Hello free hot yoga! Oh and more recently, aerial yoga. Holler. I have no excuses not to stretch now.

I have also been on the radar of some of the trainers already which is alll part of zee plan (mwah ha ha ha) on building up my rep and hopefully snagging a PT position at that gym. Wish me luck!

I’m really not that cynical and have some weird master plan, but I did really hope to gain some attention early so that it might help my chances of getting in.

To start, I marched myself into the personal trainer office this morning after my workout and shook the hand of the director and introduced myself. Something a younger version (two years younger even!) of myself would have never done. D’aww I’m growing up.

Like I said, I still do miss my Marvelous spotters. My friends. My supporters. Thank you for always encouraging me to push harder in the gym and being proud of my accomplishments both in an outside the gym. So much love for your guys!

I did get the pleasure of celebrating one of my spotters’s, Vince, birthdays before I left. I made him a cute (healthy!) protein cake which he then cut just like a birthday cake and shared with everyone at the desk.

20140829-114856-42536409.jpg“Vince smile I want a pic of you with your cake”…
20140829-114857-42537055.jpgWould you believe that this oozing double-decker cake is healthy? Cake batter protein cake with a peanutty, greek yogurt ‘icing’
DSC_0038Yeah I’m short.

Change is…I’m a student again.

But Marvelous is the fact that I’m now studying to be what I’m pretty sure I was born to be. A Registered Dietician. Someone to help others struggling with food. To teach about the importance of a healthy diet and to hopefully, combine food and fitness later on down the road as my main career.

20140915-220347-79427277.jpgLife of a student bodybuilder. Forever eating in class..

Time to put my study cap back on and get on that studious grind once again. Here goes nothing…But first

Some cool things I have seen, done and bought in the first week. Photo reel time!

Of course a trip to the Farmer’s Market had to happen ASAP and Emily came with me to enjoy it! Let me tell you, this market was probably the best market I have ever been to. Almost all of the vendors were organic and local

20140915-073358-27238454.jpgAll of the meats were grassfed

20140915-073410-27250701.jpgYeah the weird “I’m not taking a picture of your sign” camera angle…

Their fish was from Nova Scotia and looked amazing! I snagged a beautiful piece of wild caught swordfish to enjoy. Plus, if you like to eat, well they have you covered. Aside from some different cultural dishes and samples, they had tons of organic baked goods, a smoothie bar, gluten free and vegan options and this lil numba

20140915-073358-27238993.jpgThe doughnut roller coaster. Hot and steamy cinnamon sugar doughnuts. These things were flying off the counter.

The space was cramped despite being surprisingly large and the atmosphere was that hippy-like vibe that I love seeing at the market. People just looking to boost their health and looking for the best of the best in quality food.

Only a fellow Tea Addict will understand why having this place 5 minutes from my house is bound to be a problem..

20140915-133659-49019869.jpgTrip one cost me a infuser mug along with two delicious sample bags of their new fall line teas, Snickerdoodle and Forever Nuts (smells like pie!). The Forever Nuts would probably be my favourite of the two.

To cut this post off before it gets beyond monstrous, I will leave you with one of the posters I bought at the poster sale that I have hung on the outside of my bedroom door for all to see.

20140915-130236-46956316.jpgI love motivational quotations. They make me smile. :-)

I wish all the best to everyone starting off school life again and I hope everyone is transitioning well. I have had a few questions about balance and how to transition into school while maintaining a healthy lifestyle and I hope to get to that post (or video) soon!

Enjoy your nite and a big thanks to Katie for hosting.

Put a positive spin on a big change you had face lately. Post them up in the comments section.

-Chelsea


10 Comments

WIAW Quick FoodPic Dump

Hey Friends!

I’m sorry I have been so offline as of late, I just moved to my new city to start school tomorrow at the University of Guelph in the their Bachelor of Applied Sciences Nutrition program and I’m kinda excited. I’m also really busy which is why Lil Miss Fitness Freak hasn’t been speakin much to you all. I promise I will get back to the bloggie soon.

Back to school I go!

Speaking of speakin, I posted a new vlog giving a quick update and answering a reader’s question about balance during school if you wanna check it out. I would also love your opinions on the question I asked you guys at the end!

Here’s the link-up -> https://www.youtube.com/watch?v=r6pMSfanPF8

Onto the noms. This is just a mish-mash of things I have been eating lately, whether at home (Acton with my parents) or back in Hammertown. Enjoy!

Fall into Good Habits: WIAWI don’t like that Fall is officially be said to be ‘here’. We never really had our summa…sadface!
 

20140903-095155-35515551.jpgA typical dinna on this girls plate. Baked marlin steak with pesto and avocado, roasted squash (that kabocha I have been using up from my store has been absolute crunchy perfection!) and greens.

20140903-095154-35514877.jpgThis was amazing! Post workout lunch using up freezer stuff before the move and lookie lookie who had massive scallops just chillin in the freezer? Woe is me, have to use them up right? ;-) I made my concoction (sans chicken) and topped it off with those beautiful scallops seared perfectly in a Lil Miss Fitness Freak fashion.

20140903-095157-35517089.jpgPost Leg Day bliss on a plate. Used up that final elk steak to give me some good ol’ iron and creatine. Stirfried asparagus, shitake mushrooms and onions accompanies and a sweet spud.

20140903-095154-35514560.jpgMy “Cheat” of the week was my favourite Thai take-out on the way to Acton after a long and exhausting day of packing and unpacking and moving. I got a medium spicy basil stirfy, hold the rice and add moooooore veggies. I kinda wish I had gotten the cashew version because 1. Cashew’s are delish and 2. this held me over for a whole hour…

20140903-095153-35513897.jpgMakin my own stirfry at home with the parentals. Brown long grain rice was ‘fried’ into bok choy, eggplant, onion, asparagus, water chestnuts and mushrooms along with copious amounts of garlic, ginger and chili flakes. Simple and tasty. 20140903-100102-36062916.jpgMore stirfryin‘. Seeing a trend here? Shrimpies!! :-D

20140903-095155-35515983.jpgSee another trend? Shrimpies! Messy but always good saladbeast in a mixin bowl.

20140903-100103-36063857.jpgSpeaking of saladbeasts, my parents and I visited the Eaton Centre for some shoppin so of course I had to get my insanely expensive customized salad at Fast And Fresh.

20140903-100102-36062605.jpgFueling up for LegDay with ma voluminous proats.

20140903-100138-36098313.jpgAmazing grilled dinnah with my parents and Nana and Papa. I had a grilled mahi mahi kebab, grilled portabello mushroom cap and a big plate of salad.

20140903-100105-36065458.jpgEat all things grilled! Leftover grilled veggie kebab with some prepped grilled pesto turkey and brown long grain rice.

20140903-100138-36098982.jpgPost workout lunch of baked chipotle seasoned basa (Mrs. Dash salt free seasoning blends), roasted Japanese purple sweet tater sprinkled with rosemary and a mini salad.

That’s it peeps. Talk at you soon! Don’t forget to pay a nice lil visit to Jen over at Peas and Crayons for more #FoodPorn.

Good luck to everyone who is starting school this week. :-)

Aaaannd to end off with a lil something something nice…

20140903-100929-36569566.jpgShoutout to Instagram.

-Chelsea


2 Comments

Swirlin’ And Whirlin’

Hey Friends

Another recipe droppin in on ya real quick. I mentioned in my last recipe post (my Chocolate Raspberry Truffle Pronuts) that I brought in two batches of goodies to the gym last week, the pronuts and one batch of a lil something something that I didn’t share.

I just wanted some mystery mmmkkay?

I’m sure you were just dying to know right? Right?? :-P

Anyways, so I saved a whole bunch of nanners from the dumpster of doom at work because apparently the second a banana starts to look too brown, it’s too unappealing to buy…

I truly don’t see how everyone else can’t look at these brownin lil guys as a world of possibilities like I do, but hey, maybe I’m just weird.

Almost dead looking bananas have so many potential uses!

Of course you have your traditional use

I would reduce the sugar in this bread as I think it would be sweet enough with a lil bit of Stevia only.

Banana Bread thanks to Yammie’s Glutenfreedom.  For a Paleo version, check this recipe out. For the Paleo version, I would sub apple sauce or butternut squash puree for 1/2-3/4 of the butter and use coconut oil or coconut butter for the rest.

But what other cool things can you use them up in?

ICCCEEE CREEAAM. Eddie Murphy voice anyone? Two Peas And Their Pod mixed probably two of the best ingredients together into this yummy, simple and light treat. Peanut Butter and banana.

Pancakes. These Paleo cakes are from the Paleo Plan and are a version of the simple, few ingredient banana pancake recipes that are constantly floating around. For a version that has a bit more protein, try my take on the 3-ingredient pancake.

3-Ingredient Banana Pudding | stupideasypaleo.com #paleo #dairyfree

Chia Seed Pudding. Steph, It really is stupidly easy aaaannd Paleo. Great job on shining a light on a snack that is guilt free, sweet and full of hearty and healthy fats. :-D

This is just a short list! So many uses.

So for those who don’t like nanners

Who are you?!?

Just kidding…Kinda. :-P

So what did I end up making with my deathly looking nanners?

Banana Bread.

I know, I know, boring right?

Why, when she just talked about all these cool uses did she make the most unoriginal thing you ask?

Well because I wanted to.

No, but really I had this idea in my mind that I wanted to bring to life and well they kinda looked portrayed that image. You know those beautifully swirled or marbled banana bread recipes you always see? Well that’s what I had in mind, BUT then I went and made it a swirl toppin rather than marbled all the way through AND THEN I went and used carob instead of chocolate AND THEN I made them into bars instead of a loaf because bars are more user friendly.

20140827-214418-78258580.jpgOh and I added some peanut flour for some protein and lil nuttiness cuz you can’t go wrong with anything peanutty.

So there. Creativity.

:-D

Not as pretty as I wanted because I’m no swirlin and whirlin expert but hey, for a total experiment, they turned out well and everyone at the Pulse (my gym) gave me good reviews on them.

Score one for the nanner bars!

It was an interesting lil process that I will showcase in film following the recipe. So here she is.

20140827-214419-78259222.jpg

Carob Swirl Banana Bread Bars

Makes 9 large bars.

Macros: Cals: 180 Carbs: 22 Fat: 8 Pro: 8 Sugar: 6 Fiber: 5

In a large bowl combine the following dry ingredients:

  • 1 cup rolled oats, ground into a flour
  • 1/2 cup rolled oats kept whole
  • 2 tbsp coconut flour
  • 2 tbsp flax meal
  • 1 tsp baking powder
  • 3 Stevia packets (or more to taste)
  • 1 tsp cinnamon (or more to taste)

In a second, smaller bowl, combine the following wet ingredients:

  • 300g very ripe banana, mashed (reserve 9 slices for a topping if you wish)
  • 1/4 cup unsweetened vanilla almond milk + a few tbsp reserved for topping
  • 4 tbsp chunky natural peanut butter
  • 1/4 cup plain, 0% greek yogurt
  • 1/4 cup liquid egg whites
  • 1 whole egg
  • 1 tbsp coconut oil, melted
  • 1 tsp vanilla extract

You will also need 1 tbsp of unsweetened carob powder and 2 tbsp (30g) of peanut flour or PB2 but don’t mix those in yet.

Directions: Preheat the oven to 350 degrees. Combine all of your dry ingredients and ensure there are no lumps. In your other bowl, mash your banana and whisk in your egg. Combine the rest of the wet ingredients into that bowl. Fold your wet into your dry. Take a few tbsp of your batter (about 3-4 heaped tbsp) and mix that with your carob powder in a separate bowl. If that batter becomes too dry, add a tbsp of almond milk. Add your 30g of peanut flour to the rest of your batter along with a few tbsp of almond milk.

Pour your larger quantity of batter (the peanut flour one) into a sprayed square tin or glass dish. Or be cool like me and use a non stick rubber thingy.

20140828-211452-76492898.jpgBlob your carob mixture in various areas on top of the peanut mixture.

20140828-211450-76490823.jpgThen take a knife or toothpick and use it to swirl and whirl the carob mixture in with the peanut mixture to marble the top.

20140828-211451-76491794.jpgPlace your reserved sliced nanners in the middle of each *invisible* ninth of the bread.

20140828-211450-76490071.jpgThen toss’er in the oven and bake until the top is firm and a toothpick comes out clean when inserted into the bars. Sorry I threw out my sticky with the time on it but these took at least 30 minutes BUT keep an eye on it as I find different dishes bake slower vs faster.

20140827-214420-78260930.jpgWhen it’s done, remove from the oven and leave it in the tin to completely cool before ploppin it on a plate to divvy up into your 9 bars.

20140827-214420-78260326.jpgAnd enjoy these massive bars!

20140827-214419-78259743.jpgFeel free to add your own touch with walnuts or even some carob or chocolate chips. Also, if you don’t have carob powder (it’s a dairy and caffeine free alternative to chocolate), feel free to use unsweetened cocoa or cacao powder instead. Just ensure to adjust the sweetness as carob is naturally much sweeter.

I hope you like them if you make them. Tell me about them if you do! :-D

What’s your go to use for almost dead nanners?

Most random banana recipe?

-Chelsea


38 Comments

When Raisins Get Kicked To the Curb…

…This ones for you Deanster

Hey Friends! Quick lil recipe for ya after these babies were requested numerous times by the aforementioned professional spotter, Dean, after I had brought them into the gym for everyone for the first time about a month ago. Now, that may not mean much to you guys, but it was a shocker for me…

Why?

Let me tell you a quick lil story

You see there once was a man who would do anything for an oatmeal raisin cookie

While everyone else is all like…

Dean was all like…

The man just adored his raisins. They were his thing. His indulgence. His crack.

So, every 2 weeks or so when I brought in a batch of my health-ified homemade goodies to the gym for everyone, I catered to his addiction half the time by making him some version of oatmeal raisin something. Whether that was muffins, pronuts or those skillet cookies everyone loved so much, he always started off his gym session with a belly full of raisins.

Rule Breaker Alert! No eating the gym Dean…Pshh and you work there. :-P

That was up until I got my new Cellucor Chocolate Raspberry Truffle Whey and made a batch of these to bring to the gym…

20140823-214530-78330122.jpgThen he was all like

What’s a Raisin?

It’s okay Mr. Raisin, he will come back….

Or maybe he won’t

Story Time Done.

Now onto that recipe!

20140823-214530-78330845.jpgYou have seen my pronuts before so these shouldn’t be a shocker to you but there were just too damn good to not share. The 1/2 batch I brought in (as I also brought in another recipe which I will post up later) disappeared in about 30 minutes and this is at 7:30am…Toot toot. :-D

20140823-214532-78332783.jpgTo be honest though, I think I have to give Cellucor the credit for the amazing taste of these completely healthy, protein packed doughnuts because that flavour of whey is actually mouthgasmic.

Yes. Mouthgasmic!

You would understand if you try it!

20140823-214533-78333152.jpgBig and fluffy, these pronuts were packed with raspberry flavour not only from the whey but also from the fresh raspberries that burst in them while they were baking up in the oven.

Nice and tangy…Or you could even go as far as saying zingy.

Zingy. A nice switch up from your normal sweet treats.

20140823-214529-78329478.jpgBeauties.

Chocolate Raspberry Truffle Pronuts.

Makes 6 large doughnuts.

Macros: Calories: 129, Carbohydrates:16g Fat:3g Protein:9g Sugar:2g Fiber:5g

In a large bowl combine the following dry ingredients:

  • 1 cup of rolled oats that have been blended into a flour
  • 1 scoop Cellucor Chocolate Raspberry Truffle Whey (or chocolate protein powder)
  • 2 tbsp coconut flour
  • 2 tbsp flax meal
  • 3 packets of Stevia (more of less to your tastes)
  • 1 tsp baking powder
  • Crack of pink Himalayan salt
  • Fresh raspberries (I used about 85 grams worth)

In a smaller bowl, combine the following wet ingredients:

  • 1/4 cup of plain 0% greek yogurt
  • 1/4 cup unsweetened apple sauce
  • 1/4 cup liquid egg whites (or 1 whole egg, macros will change slightly)
  • 1/4 cup unsweetened almond milk
  • 1 tbsp raw coconut butter (I used Artisana, you can use another nut butter if you like or sub for a tbsp of coconut oil)
  • 1 tsp of apple cider vinegar

Directions: Preheat the oven to 350 degrees. In a small cup, combine you almond milk and vinegar and set aside to ‘curdle.’ This is like using buttermilk (helps with rise) in normal baked goods. In your larger bowl, whisk together the dry ingredients to combine. Fold in raspberries to coat ensuring they are coated in the dry ingredients.

You place the raspberries in the dry to coat so that they don’t just sink to the bottom of your combined mixture.

In your smaller bowl combine all of the wet, including your faux buttermilk mixture until there are no clumps. Fold your wet into your dry and add a few tbsp of water or milk if your batter is too dry. It should be thick but not overly dry to the point where you’re having a tough time stirring. Portion out your batter into 6 well sprayed doughnut molds (or you can just make muffins) and place into the oven. Bake until the tops are golden and they are just barely firm to the touch.

Remember when baking with whey you want them to still bounce when apply pressure to the tops of them with your finger or they will dry out as they will continue to bake a wee bit when removed from the oven.

Let them completely cool before removing and refrigerate those that aren’t eaten that day.

So Dean has a new love. A love stronger than that of him and raisins.

Who would have thunk it?

Okay I will stop with the corny raisin jokes now.

Have a great Saturday night peeps.

-Chelsea


30 Comments

WI [Would Eat If...] W…Gimme Dat Meat!

Hey Friends,

Thank you for all of the love on my first installment of the What I [Would Eat If..] Wednesday that I posted 2 weeks ago. I’m so glad you enjoyed it and I love all the comments and suggestions that you guys gave in the comments section. I have read them all I promise that I am slowly getting back to responding to all of them. I really had fun doing that post because it helps me to share information about a dietary lifestyle you may not be familiar with or perhaps one that you are thinking about trying out in some form or shape PLUS I get to look up creative new recipes for both myself and you guys to test out.

All hail the #FoodPorn!

So for this week, as a complete 180…kinda.. from the Vegan diet, lets take a look at the lifestyle that is often perceived as the….

…diet.

Before I begin, don’t forget to check in With Miss Jen over at Peas and Crayons for her everyday eats and all the other bloggers nommy foods.

Okay so in a quick lil summary

What is Paleo?

Referring to Cordain, in a nutshell, the Paleo diet is based off eating how our ancestors, more specifically the per-agricultural hunter gathers, ate.

Okay what does that mean?

In general, here are some of the pillars that set the foundation of the Paleo diet:

  • Higher protein.
  • Lower carbohydrate and low glycemic foods (for little to no blood sugar spiking).
  • High fiber.
  • Moderate to high fat intake that focuses on proper Omega 3/6 balance for decreasing the risk of inflammation and cutting the risk of heart disease by removing excess Omega 6’s and trans fats from the diet.
  • Lots of antioxidants, vitamins and minerals.
  • Low sodium (ie. processed foods) to protect against heart disease.
  • Proper acid/base balance. Many of the foods that are avoided in this diet are those that are very acidic. Cordain stresses that high acidity in the body leads to bone deminerailzation, various forms of asthma, muscle wasting, kidney stones (from excess calcium), etc

So basically you want to be eating as unprocessed as possible while also moderating the types of carbohydrate (high glycemic sources, like potatoes and many fruits, should be avoided and grains are an absolute no) and meat sources (avoid higher fat meats and cuts) you are getting. The major premise is that you are reducing your risk of heart disease and inflammatory diseases through living this lifestyle. Both of these issues are on the rise and often times the blame is being directed at the current American dietary lifestyle. With that in mind, perhaps if we go back to the way we used to eat (..if it grows in nature it’s probably consumable..) than we may be able to reduce these health related problems.

So what do I eat then?

Some notes:

  • Grains and legumes are avoided for a number of reasons other than the fact that they weren’t really available to our earlier ancestors. They are also excluded from the diet because they are highly acidic, carry a high glycemic load, lack many micronutrients, promote inflammation AAANND they contain substances under the umbrella term ‘antinutrients‘ including tannins, phytic acids, etc. These have been shown to interfere with the absorption of nutrients in foods.
  • They preach grassfed as much as possible. Does this get expensive? YES. Those meats ain’t cheap these days. The reasoning behind that is that non-grassfed animals are then GRAINFED animals which sport a higher Omega 6 content leading to inflammation.
  • Also, PS, no alcohol.

Last point is that because this diet does place meat and fish high on the priority list, Cordain believes that it is impossible to following the Paleolithic lifestyle if you are vegetarian or vegan as the major sources of protein in those lifestyles are not allowed.

So there is the gist of it all and before I move on into the Day In the Life portion with all the #FoodPorn goodness, there are a few things to clear up as there are few misconceptions about this lifestyle.

1. Paleo and Primal are not the exact same thing.

Source [ http://huntgatherlove.com/content/paleo-vs-primal-vs-atkins%5D

This is a very common misconception. The two terms are often used interchangeably but they are not the same. Yes, they are similar in their many of their ideas surrounding what to eat (lots of veggies, proteins, and unprocessed foods) and what you shouldn’t eat (grains, alcohol, heavily processed foods, sugars, etc), but they do have their differences.

NOTE: Mark is associate with the Primal Blueprint, while Cordain and Wolf are leaders in the Paleo Community
  • Primal does allow for some dairy in the form of full fat cheese, yogurt, kefir and stuff like that. Paleo doesn’t.
  • Some artificial sweeteners are generally accepted with Paleo, just not sugar. For Primal on the other hand, artificial sweeteners should only be used if they provide some benefit to the body. Otherwise, change the food so that it doesn’t contain it.
  • Fats. They differ in their opinions about fats in a few places. There was a much bigger difference when Cordain first began his movement as he was anti-saturated fat due to the supposed research supporting its role in cardiovascular disease. It appears as though his opinion has changed in recent years and he has now accepted that some saturated fats are an exception (Read here). It appears that Wolf still promotes LEAN MEATS, which is not always the case made by Mark, who supports the consumption about the used of the whole animal and those fattier cuts and organ meats provide crucial nutrients and cholesterol that the body needs.  The use of ghee is grassfed butter are also allowed in the Primal community, while they are not in Paleo due to them both being a dairy product.
  • There is a huge push for supplementation in the Primal Blueprint as Mark states that our food just isn’t what it used to be. Yes Grok didn’t have supplements BUT Grok also didn’t obsessively wash his food (he ate dirt giving him healthy bacteria, probiotics, for his gut health), didn’t have to eat farmed fish (so he got the Omega fatty acids that were meant to be in the fish), etc. There is not really much said about supplements in the Paleo community.
  • Mark gives an actual bracket of carbohydrates per day that he deems to be healthy and acceptable. Essentially, he preaches no more than 100-150g, which is just enough to keep you out of ketosis. He states that this is totally doable as you would be hard pressed to get any higher than that if you are eating mostly vegetables with the occasional fruit or starchier tuber. There doesn’t appear to be a ‘carb cap’ mentioned by either Wolf or Cordain but they do say to limit your fruits and starchier carbs, especially if you are insulin sensitive or overweight.

Sources:

Mark’s Daily Apple: [Here], Cordain’s The Paleo Diet [Here], Robb Wolf’s The Paleo Solution [Here]

2. Meat and bacon do not make up the centre of this lifestyle.

It’s such a stereotype that Paleo is associated with meat. It probably stems from the fact that it’s seen as the caveman diet. Although high quality meat and other protein sources are considered staples in this lifestyle, the Paleo community is really based on

  • Eating whole, real foods.
  • Eating quality foods.
  • No alcohol.
  • Limiting sugars as they are associated with health problems.
  • Eating foods that promote health and gaining the most nutrients out of your diet while decreasing risks of inflammation, high insulin levels, disease and chronic illness.

Alrighty so I tried to condense that as much as possible while also being as informative as possible…

Did I kinda succeed?

Anyways, now onto the feast for your eyes. Dat food! Big ol’ thanks to all of the bloggers I seek out for their fab recipes! Remember to click on the pictures for the recipe.

Breakfast.

Alas, my favourite staple breakfast of my loaded up proats is a big no-no in this diet on so many levels..

  • No whey (dairy)
  • No oats (grains)
  • No Questbars (in a package, whey)…AGAIN HOW CAN YOU LIVE!

So what would Lil Miss Fitness Freak eat? Well, because it would still be my pre workout, I still need me some good carbs, protein and also a good dose of fats to get me through my training. Something like this might appear on my plate..

Sweet Potato with nut butter, an omelet of sorts and a green veggie.

I’m sorry nut butter has to be in my breaky no matter what or I’m just sad. Although almond butter is shown here, mine would probably be cashew butter (because peanut buttah is also not allowed :’-() Crying a wee bit more here…) because almond buttah just ain’t my fav.

Anyone else not a huge fan of almond butter?

The sweet potato would give me some good carbs and sugars, the omelet (which I would stuff with more veggies like mushrooms and such) would give me my protein, the nut butter would be my fats, and the green veggies would just balance it all out. I can’t do broccoli though…perhaps zucchini or asparagus would be subbed there for me.

Now, one other common complaint about Paleo and breakfast is that it often centers around eggs of some kind because 1. Most people don’t cook themselves up a slab of meat first thing in the morning and 2. because eggs often looked at as the only breakfast like protein.

So for all of you that would get sick of having eggs every morning, here’s a recipe for you.

paleo pumpkin pancakes made with almond flour

Personally I would nix the sugar a wee bit, but that is my own preference. You can easily make these a banana or ‘apple pieversion by simply switching up your spices and fruit puree. Thanks to Dianne for the recipe!

Lunch

For me, my lunch is often my post workout meal (after my lil post workout muffin devoured right after my lifting sesh) eaten about 2-2.5 hours after the gym. Once again, I’m looking for a heavy dose of carbs and good protein but lower fat this time. The lower fat here is more my preference for comfort as I take in a ton of carbs at this point so I stick to loading one major energy macro so that I don’t feel like I can’t move afterwards.

So what would I enjoy eating at this point?

Bam! A burger and fries! A turkey burger with a mushroom bun and baked sweet tater fries to be exact. I would also sneak in a salad or some greens somewhere on that plate because I’m a greens-a-holic. Burger toppings of choice would be my favourites as usual…

  • Unsalted, organic sundried tomatoes
  • Sauteed onion
  • Spinach
  • Sprouts
  • Tons of mustard
  • Pesto

Thank you to The Little Green Spoon for the recipe but unfortunately this one is not strictly Paleo (it was more the idea I wanted as the bun is genius!) as it contains quinoa. You could make some adjustments and swap out the quinoa for a given amount of flax meal (perhaps a few tbsp would do the trick for the quantities shown) OR you can refer to this recipe from for an 100% Paleo turkey burger Mexican style OR a more basic or neutral one here.

Side Note. Check out this recipe by Rebecca for an cool cauliflower bun recipe that seems to hold up very well!

Dinner

Dinnah dinnah, I got a great one for dinnah and it’s all mine :-D

This was soo simple and yet sooo good and I’m pretty sure that amazingness comes down to that beautiful elk steak.

20140818-220834-79714754.jpgI can never stress enough how good exotic meats are and elk is no exception. Sobey’s near my parents place (the only place I have ever found elk) FINALLY brought them back in after months of me waiting and waiting so obviously when I saw them on the shelf I snatched that baby up like a kid in a candy store.

I mmmed and awww’ed all the way through this meal and smiled at how easy it was to put together. So what’s on the plate?

  • The Steak. I marinaded the steak in 1/2 a tsp of olive oil, a few shakes of liquid smoke, about a tsp of apple cider vinegar (helps for tenderizing), chili flakes, cracked black pepper, garlic powder and rosemary. When I cooked it up, I seared it in a pan (about 1-2 minutes per side on high heat) then finished up the steak at 350 degrees in my toaster oven.
  • Steak Topping. My usual favourites, mushrooms, onions, and sundried tomatoes (my unsalted, nitrate free and organic ones from my store) sauteed in the rest of the marinade. Trust me, there was more of those than pictured. ;-)
  • The Butternut Squash Mash. I simply took cubed butternut squash and steamed in my microwavable steamer pot until it was tender (keep that skin on! Fiber and nutrients peeps). I then put in my lil Oskar (food processor) with raw garlic, cracked black pepper, 1/2 tsp olive oil, chili flakes and dried rosemary and blended it up with enough water to make a nice puree.
  • The ‘Keg-ified’ Veggies. I really enjoyed the Keg seasoned veggies I had the last time I went to the steakhouse so I have been doing that more often at home too just with Mrs. Dash’s Steak Blend. So I sauteed button mushrooms, asparagus, zucchini cubes and some bell pepper chunks in that seasoning, chili flakes, garlic powder and a lil bit of coconut oil unilt they were softened but still had a bit of a crunch. TIP: Add a touch of vinegar or lemon juice into the pan at the end of the saute to get a nice browning on them veggies.

Fancy shmancy dinner in my face in 30 minutes or less.

Snacks.

Okay so I didn’t really mention snacks in between meals because most of the Paleo community stresses eating substantial enough meals so that you don’t need to snack in between. Personally, I take issue with this because my lil tummy can’t eat really rich and heavy meals all in one sitting and so I tend to get a wee bit hungry between my meals. So, here are some Paleo approved recipes for snacks even if shnacking is not really promoted here.

 Besides some of the more obvious snacks

  • Hardboiled eggs
  • Veggies with lean meats. You can wrap up veggies in slices of prepped meat Or vice versa. Try these lil zucchini roll ups out.
  • Nut butter and celery like ants on a log.

There are some more exciting and creative ones too. Here’s a few (click on the pictures for the link):

Sugar-Free Low Carb Chocolate Chia Pudding by Sugarfree Mom

For something more savory..

chickenwr

Paleo Chicken Wraps by Paleoaholic

Perhaps some pre-workout energy or just a lil zip to get you out of that afternoon slump

Fig and pistachio powerballs (vegan, raw, gluten-free, paleo) | eyecandypopper.com

Fig and Pistachio Powerballs from Eye Candy Popper.

So there you have it friends, zee Paleo diet. If there are any readers from the Paleo community please feel free to jump into the comments section and give your two cents and opinions as I’m wanting to learn more as well.

Overall…

I would say that my current diet is about 85-90% Paleo. I’m grain free with the exception of my brown rice and oats and I’m dairy free (due to lactose intolerance). I do keep whey and casein in my diet as I believe I can digest those fine and therefore don’t feel the need to remove them. The big thing that I totally agree with in this lifestyle is the main idea of whole and real foods. Less processed, less sugar and sodium and less crap overall is where we should all be striving for as that is the food that our body recognizes and works optimally on.

What do you think friends?

Did I miss anything important about this lifestyle? Talk at me! I wanna hear more please! :-D

Don’t forget to pop on over to Peas and Crayons and say hi to our lovely hostess to the mostess, Jen.

Peas and Crayons

-Chelsea


19 Comments

When Personal Trainers Dine Together…Home Style

Hey Friends!

So what do you get when you put 4 personal trainers in the same room for a homemade dinnah?

A whole lot of gym talk, gym fails, gym drama annnnd…

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Buttercup Squash that was roasted then stuffed with extra lean grassfed ground beef that was sauteed with tons of onion, garlic, chili, organic and unsalted sundried tomatoes, mushrooms, zucchini and spinach. Oh and dried fennel. So good with meat!

….Squash.

What else would I cook for some of my favourite peeps?

So, how’s your Friday been my friends?

Let me tell you, I am still sore from my leg workout that I did on Wednesday. Of course that is nothing new but ouch. Even more ouchness came from the fact that I have been getting more into bikram yoga again to get my stretch on and I have totally forgotten that when you first start up again you get sore.

Yes..

You can get sore from stretching. Try bikram.

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No really, if you’re in Hammertown and can get to Dundas there is an amazing WagJag deal going on that is 10 classes for 30 bucks. To put that amazing price into perspective, normally a drop in class alone is like 15-20 bucks. Do it!

Those muscles are not used to being stretched to that extent! In particular I find that my inner hip flexors get really sore so I fail at bringing my leg to my chest to put socks on…

Random side rant: WTF is with old man winter showing up in August?!? Why am I wearing socks?

I’m also failing at sitting down still because 1. I am working on dead lifting slowly but surely so my hams are a wee bit touchy and 2. bikram likes to target those hammies as well. Crunched and stretched. I also feel some discomfort in my knees the day after because there are some awkward knee positions towards the middle of the bikram session that take some tweaking.

So yeah, yesterday morning, the day after leg day (my rest day) I went for the 9:30am bikram practice and to my surprise my legs didn’t die. Who knows, maybe it helped them out..

No, no they still hurt.

Before I left I also crushed a random and slightly expensive craving

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Raspberries. My typical rest day zoats BUT with fresh organic raspberries from my store. Can I rant again about how expensive a tiny 2 serving pint of raspberries is in the middle of summer. Five bucks! Geez. I thought it was the season of berries, give a girl a break. My random cravings really don’t help my wallet.

They were so good though ;-)

Before my lil trainer gathering, one of my guests, fellow trainer and friend, Gen, came along with me to the farmers market to pick up zee cute lil squashes that were to be stuffed for the main course of our dinner. It was fun because she had never been to the market so I got to be a lil tour guide.

So we stopped in at my favourite vendor for squash..

Buttrums. Although they aren’t organic, I like that they don’t use any spray on their produce. I ain’t happy eating pesticides and herbicides. Nope. Plus they always have the largest selection of different squashes and the majority are from their farm so they are local.

How cute are these lil guys?

Patty Pan Squash. I believe they are more on the zucchini (so summer squash) side of things but they are so cute! For some reason they always remind me of the lil ghosts in pacman

Right?

Anyways, so we had our fun at the farmers market and then pick ourselves up a lovely planner for school as we are both heading back to school in the Fall (ahhh I mean 2 weeks away!?!)

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We discovered that we both have a slight problem when it comes to being overly picky about what our planners contain…

  • Must have rings. No spines that don’t bend and flop shut if you don’t hold them down.
  • Large space for writing
  • Whole calendar month before the individual days start
  • Must have lines in said individual days, not just blank spaces.
  • Must be pretty and interesting.

I think these fit the bill. How cool are these inserts??

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Because it’s a “Gal’s Guide” one, they have things like famous female figures, party planning tips, relaxation tips, decor suggestions, etc. Cool eh?

Do you have certain standards for your school planner? Do you even have a planner?

After we got back to my apartment, Gen and I started carvin out those squashes which were then roasted/steamed up (I was running low on time so I steamed them mostly, not ideal but hey I had to get’em done!) and then we stuffed them with the beef mixture I had cooked up earlier that day pre-farmers market trek and shoved them back in the oven at a lower temperature to warm while we were waiting for Chaunda and Daniel to show up.

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Chaunda and Daniel breaking into the squash. Ain’t they cute with their whittle hats?

We started off with some unpictured salads and then dug into the squash vessels. They were a success!

Thanks to Gen for this photo moment. We be happy peeps!

So what else do you get when you put 4 personal trainers together?

Everyone whipping out their phones to instagram their food

Daniel’s Instagram.

…and lots of macro chatting. I know I don’t promote macro counting but both Daniel and Chaunda count and weigh their food. Chaunda because she’s in competition prep and Daniel because he’s in cuttin season brah.

So Gen got the experience of getting (and prepping!) a weighed out meal with specific macros.

We crazy peoples.

It was a super fun night and I got Daniel hooked on Cookies and Cream Questbars. Yeah, Daniel, you know you be lying when you said Questies weren’t good. Yet another one of my victims who’s wallet will be sending me some hater beams soon enough.

And so, in the words of Daniel

Great food, even better people.

-Chelsea


10 Comments

Progression Is A Wonderful Thing

Hey Friends,

Yesterday morning was one of those mornings in the gym…

You know, those mornings where you’re tired. You’re achy. Your mind just isn’t in that #BeastMode and you are feelin a bit low on motivation.

Yesterday morning was all of the above for me.

Now normally when I’m really tired I can snap out of it once I really get going in the gym but unfortunately that mental fuzziness just did not let up and I was thankful by the end of my lift that I was done for the day. Yes, I have those days too.

So those days are frustrating yes BUT I have to stop myself from coming down on myself because you know what…?

I’m a human being. I’m not a machine. At least, that’s what one of my spotters told me when I complained that I wasn’t lifting to my standards.

It’s true though. We all have our off days and we have to push back that negative self talk and accept the fact that EVERYONE has these days and that it’s not the beginning of a downward spiral of crappy workouts. Plus, be proud that you pulled through the workout despite not feeling up to par!

#RealTalkPeeps!

You know what else helped to reassure me that my strength was not magically disappearing?

Starting a new workout log.

You see, I track my workouts in a lil notebook every day so that I know how my lifts are going. I write down my routine with all my weights and reps so that I can…

  1. Remind myself what weights I’m using
  2. Use those weights and/or reps to compete with myself and see if I can do better
  3. Check out the routines of the past few weeks worth of a given body part so that I don’t end up placing lifts in the same order
  4. Track new PR’s

That last point is what I wanted to share with you today and what gave me some pride after a tough workout, mentally and physically.

Whenever I finish a notebook and start a new one, I always look back at the previous few weeks and write my personal bests (reps and weights) on the first page so I know my starting point in that book and figure out what new goal weights I’m looking to hit that are reasonable given my current lifting status. After completing this current notepad and looking at my PR’s that began that book, I was amazed by the progress I had made in some of my major lifts.

After a substandard workout, this was a nice change of pace for me.

So, I decided to share with you my progress not because I want to boast about strength gains but because I want to always be open and honest with you guys about myself and these kinds of things are truly what make me proud of myself and keep that passion burning in the gym. It’s also a great log for myself too because if I’m ever in that ‘lack of motivation’ state as it shows how hard I have worked and where it has taken me.

So I started the book that I just finished on December 15 2012, which was midway through my final year in undergrad. Now, this seems like a long time ago (this book was quite large as you can probably tell) as it has about a year and a half worth of workout logs in it, but hey, progress is progress and any increase in strength is a win for me.

So without further ado, here are some of my major lifts and the corresponding progression from Dec 15/12 to now.

SquatsSquats. This one is quite a difference for me. I started off using dumbbells for squats because I was afraid of the barbell. I mean come on, I’m five feet tall and I’m pretty sure the bar is greater than that. So yes, I was scared. After making my way up to using 55lbs on each shoulder, I kept being asked by my spotters why I didn’t just go over to the squat rack so that I wouldn’t always need someone to help me with the weights. First response: I would be wobbling all over the place because the bar is so long. Second response: Because of said wobbling issue, I would have to drop my squat weight dramatically and I would loose what I had gained. After a few more weeks of being stubborn about it, I decided to be brave and go on over just to ‘test the waters’ with the bar and you know what? Said wobbles I was so afraid of lasted for only a few sets and I was able to throw a few plates on the bar that first day. Since then, lookee where I have worked up to! I will say that I enjoy being able to easily squat the bar with a 45lb plate on each side because I’m so lil and the weight looks huge. ;-)

 Overhead Barbell PressOverhead Barbell Press. Okay this one is meh BUT shoulders are my lagging body part, or that area on my body that seems to respond the slowest to training stimulation. It doesn’t gain muscle or strength very quickly. At some point, I did isolate shoulders out into their own workout because I wanted to work on them and I have really been loving this decision. In fact, shoulders have actually become my favourite workout of the week now.

LungesWalking Lunges. This is another proud moment for me. I have gone from lunging 100lbs to 130lbs for 5 to 6 reps. A 30lb difference is quite a good jump for someone of my size I think. Okay, so size shouldn’t matter but hey, I can be proud that I’m 5 feet tall and can be lunging with these babies on my shoulders!

DipsBench Dips. Huge progress here! Weeeooo. This is one of the lifts I’m known for in my gym (along with lunges and wall sits). I’m super proud of where I have gotten with this lift and now I’m really focusing on slower and lower contractions to hit those tri’s even more.

Chest PressDumbbell Chest Press. I have enjoyed seeing my weights going up for this lift in particular because these weights look massive when I’m lifting them. I’m super proud that I can now rep out about 8 good quality reps with 40’s on decline bench press with no spotter. Chest press makes me feel really strong probably because I have always considered my upper body to be weaker and slow to progress in comparison to my legs (hello captain obvious, legs= bigger muscle which should tell me that they will be faster to see progress, but you know we are all irrational when it comes to critiquing ourselves).

wall sitsWeighted Wall Sits. Now this is not within the same time frame as the other lifts but I wanted to show it because of the HUGE gains I have made with it. So I first started doing wall sits as a super set to another leg exercise back in October of last year as a way of burning out my hamstrings and wow 1 plate to 6 is quite the difference. My spotters now have to put these on my lap in 2 additions, amirite Dean?

So that’s it guys. Those are the major lifts that I had progression stats for and I have to say that I’m pretty happy with my gains. I have also put together a new lil list of new lifts that I have begun to incorporate in my training….

New PRs…and hopefully I can work at these ones as well and see some good strength gains over the duration of my new (much smaller) notebook.

 

To end off this post, I wanted to share with you all the death day lovely leg workout I pushed myself through this past Wednesday. As per usual, it was a doozy and I definitely felt it for the next few days. My body also told me loud and clear that I did not stretch long enough with my clicking hip flexors and tight calves. Opps. Do yo stretches peeps! Don’t be stupid and lazy like me.

squat racksWarmed up doing weighted planks with a 45lb plate on my back for 1:30 for 3 sets. I have added some dynamic movement into these as well through either stepping my feet one by one off the platform OR doing mountain climbers. I super set these planks with weighted (40lbs) decline situps. The situps include a 35lb drop set. ~15 mins to complete.

For the barbell squats, a normal stance was used and I did the last 3 sets with 155lbs for 6 reps, with the final set being a drop set with 135lbs. Due to the focus being on my squats and me just wanting to activate the hams and the glutes, I kept the hip thrusters a touch lighter at 105lbs for 6-7 reps with a final drop set at 95lbs.

Weighted wall sits were at my max of 6 total 45lb plates on zee lap for a whole 1:30 minutes. These were really tiring that day for some reason. I thought perhaps it was because I hadn’t done hip thrusters in a while and because I did glute cable kickbacks during my second working set, my hams and glutes were getting mighty tired at that point.

Lastly, the leg extension burnout round was set at my usual 145lbs for 7-8 reps with a final drop set at 115lbs until fail. I think I got like 3 at this point. These are done in conjunction (super set, no stopping) with goblet squats using a 60lb dumbbell. The goblets also have a final drop set where the goal is to really just die….err I mean burn out the booties through doing both pop squats and pulses.

I then crawled my way to the locker room, ate my post workout muffin, foam rolled, stretched and biked my sorry lil tush home to prep for 8 hours at work. Yeah, fun times. 

The end.

Do you track your progress?

Which body part progresses the fastest for you?

-Chelsea

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