Lil Miss Fitness Freak

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


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When Your Man Is Cutting…

I’m backkkkk and I have more time than ever so you all are going to help keep me distracted mmmkkayyy?

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So when you’re a nutrition consultant and your boyfriend asks you to help him cut, you be a good girlfriend and not only help slow his roll with his cutting style, but you track his macros and make sure this cut is more successful than previous cuts.

Most people like to cut crazy fast and so that is actually a challenge all on its own because he wants to drop faster than this ‘Pro’ wants to because #Impatience. But leave it to me and science and he will see I will come out on top in the end. He will be keeping as much of that muscle as possible due to slower cutting.

The numbers are only one part of the equation though, you see, when in the bodybuilding lifestyle there are many a things a girl should do for her man to show her support during the hard times of “Summer Shredding”

You must tell them they are not getting small. 

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There is a fine line between telling them they are getting shredded vs them perceiving you think they are getting small and scrawny. They are getting leaner BUT they are also growing massive shoulders at the same time….Really emphasize that! LOL! Keeps their ego happy while they feel they are starving, despite only a 200 calorie deficit.

Guys can shush it when the are loosing weight at 3000 calories

You have to constantly remind them that if they’re hungry that just means they need more veggies in their life…Or water.

If I ever didn’t have time to help him prep his food for the day, it was missing a certain filling and micronutrient dense addition. He has quickly learned how much veggies help keep his stomach from growling longer.

If they are also doing a caffeine/Pre/Stimulant detox…watch out. 

Oh boy, a cut PLUS no pre-workout. That is fun times. You’re job is to be the motivator and not cave when they say you can look at the protein powder while they “talk to the sales person,” which means they are getting a pre-workout sample.

#ISeeEverything

You should help them with their food…

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Or else they will be lazy a bro and just pack chicken and rice…than complain how much they hate chicken and rice and how life sucks.

Work on those wifey skills and help them out. I have taken it upon myself to be on top of his meal prep but MAN I did not realize how much food was needed for 3K calories…

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Maybe bit off more than I could chew but the creativity is a’ flowing friends.

Here’s some ideas for you based on some of his favourites. 

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Turns out he loves spaghetti squash. Hello volume! Plus he likes how filling it is while saving some extra carbs for later when he gets his fun meal..aka cereal

Cauli “rice” was also a great fine. that whole pot was 4 servings…FOUR and it’s massive.

We experimented and made cannelloni stuffed with Lactaid cottage cheese (higher protein, less fat) + canned crab meat. He liked them but with the amount of protein he needed, he felt like the crab was lost.

Shepherds pie was also a success. Really simple recipe too!

For 4 servings…

~2 large sweet potatoes, roasted and than mashed with rosemary, garlic powder and chili flakes

~around 800g of extra lean ground beef that was sautéed with mushrooms, zucchini and onion + liquid smoke, rosemary, 2 tbsp tomato paste and some fennel seeds.

Plop the beef mixture in the bottom of a sprayed tin and top with the mash and bake at 350 for about 20 minutes or until the top browns a bit (you can add some butter on top, I just sprayed it a bit with some coconut spray)

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He loved his little dairy free mac n’cheese cup. I used a lactose free, skim mozzarella cheese that we recently found at Zehrs and mixed it with some quinoa pasta (again, higher protein) and baked it in a ramekin until the top got nice and toasty. Served with a baked (my tin foil method) turkey breast fillet with steak spice and sautéed snap peas.

 

He was very very happy with his waffle sandwich. I tried to do the whole sweet potato chicken n’waffles thing but it had to be more macro friendly so I made a kabocha squash waffle (lower carbs) with chicken breast meat, his lactose free mozzarella cheese and a runny egg and he quite enjoyed it…

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When the photographer/chef says you have to show the sammich contents while pretending to eat it…

Kabocha Waffle (makes 2 waffles)

Blend together –> 90g cooked and mashed squash + 1/2 cup or 40g oats + 1 tsp baking powder + 1 egg white (32g) + Italian spices + water to make a thick batter. 

Spray your waffle maker (mine is sad and makes flat waffles…) and cook your waffles as directed. 

Annddd these little beauties were a quick and fun lil recipe from The Lean Green Bean that he actually loved.

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I used a lactose free white cheddar in the centre of each meatball (which was made with extra lean ground turkey + some chorizo sausage) and then rolled them in panko + Italian spices. The cheese burst while they were baking and turned out great over zoodles and sauce with spinach (cuz micros…).

And finally…breakfast. He has come to love avocado english muffins with runny eggs and turkey bacon but sometimes breakfasts sammiches sneak in there too…

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His camera makes this food look all glowy and such

Turkey bacon + spinach + Chicken breast + runny egg + sriracha and mustard on a whole wheat bagel. Good to go.

Ladies, if you and your man are into the bodybuilding lifestyle the time between March and summa generally means cutting season. Put your apron on and get your ‘swole’ comments ready because he would do the same for you so make him feel special during this hardship.

Have some fun and surprise him with some fancy feasts that fit his macros and you will win his heart and keep him shredding 😉

And if you don’t do that lifestyle, hope I gave some interesting food prep ideas!

Much love friends! 

Best food prep staples?

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Its Crazy How Much Love Can Lift Your Spirit

My Friends…

My amazing and supportive family. Words cannot express my gratitude for all of the kind words of support, love and encouragement that I have received from all outlets following my accident on Saturday.

I will not retell the thing in detail as it is not only traumatizing to me, but also to those who were here at the time, but I will briefly state that in prepping for my GI procedure my little body just didn’t appreciate the prepping and I managed to find myself passed out on my bathroom floor at 4am.

#FacePlant Legit.

1 broken jaw, 5 stitches, a few broken teeth and many hours in Guelph General Emerg later, I was home and ready to stop feeling sorry for myself and try to put this terrifying incident behind me and move forward.

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It is now a fresh week and man have I had my moments of frustration and sadness, while also feeling bad that this has hurt those around me who love me, but honestly all of the support you have all shown me has given me so much life and lifted me up when I truly have needed it.

We all break sometimes and it is in those moments where the village you have created around you on your better days come to your rescue and keep you positive and smiling.

To my bf, I’m sorry. I’m sorry this nightmare happened and you had to come rescue me and keep it together. You have been my knight, my rock and my sunshine.

To my parents, I’m sorry I had to call you in the early hours of the morning and wake you suddenly to tell you I needed you. That I had let this happen. I’m sorry. Thank you for everything that you always do for me and for always being by my side and telling me it will be all okay. No matter how old I get, I need my parents to tell me that sometimes. 

To my friends, my family and even those who may only know me in passing, thank you for your words of encouragement and your love. Every wave, “well wishes” and “you’re gunna get back at it in no time” really does just bring a bit more pep back into my step. 

Choose your family wisely friends. They are your sanctuary and I appreciate mine more than I ever have before after this scary thing.

What things have I learned from this event…

1. Water. Water is great, even feeling like you have to drown yourself in the amount you need to drink in these situations. Next time I will do better.

2.Chewing is honestly something we all take for granted. God I want my rice cakes so bad.

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Would you believe thats tuna mashed in there?

3. Feeling bad for yourself gets you no where. It happened so move on.

4.I will be okay not going to the gym…I keep telling myself this day after day.

5.Sometimes it’s okay to ask for help and not feel you have to be 100% independent ALL of the time.

6.The events that happen to you don’t just happen to you. That trauma finds itself lurking in those around you too. Although it takes effort, take the time to update them and tell them you are doing okay. They need that comfort.

7.Patience. Every day I wake up and the swelling is still here and there is a new travelling bruise on my body I have to just remind myself, healing takes time. Be thankful that your body didn’t fully put up the white flag and show it some consideration and care in how to speak to it.

8.It’s okay to be frustrated. Acknowledge it and than let it go.

I cannot thank you enough my family. I send so much love back to you all!

ghost


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I Did A Thing…

My blogging game needs to get ahead of my other social media outlets, but hey gotta share with the blog peeps too!

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Choppity chop.

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…thats what I was saying to myself…You see I have always been told that I would look good pulling those side bangs back to the front and rocking the front fringe BUT when you have childhood memories of these bangs…

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…you may be slightly afraid to actually do it yourself as an adult…

But you see, I have been starting at Miss Beautiful Courtney King’s hair for a little bit and than this picture was uploaded..

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I loved her hair…like LOVED it. Miss Olympia can rock pretty much anything (I mean hello…GORGE!) but I needed a little push I guess because..

#ChangePhobe.

My bf told me that he thought I would really suite them and so off we went (in the middle of the ice storm mind you…) and off they came.

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I know bangs may not seem like a big thing for some but I literally feel like I re-did my whole hair look haha. I have to say that I’m still adjusting to them. I feel like my hair is crooked because I’m not used to having hair touch my left brow but I do like them. I also had this weird feeling that I would have to actually wear something on my face eye makeup wise so it would look better but I just don’t, so natural it is.

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Oblicatory SC filter picture because I’m obsessed with filters…

So there you have it friends. The day Chelsea decided not to be a change phobe and make a slight change to her appearance. This is a win I swear ha!

I hope you are having a great day lovelies! 

Thought for the day..

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Show yourself some love and speak easy and kind to your soul, your mind and your body always. Just like you would someone else, respect yourself and not be the abuser of your beautiful self. ❤

-Chelsea


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Two Down, Three 2 Go

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Hat so big they had to staple it together for me.

My Friends!

Thursday marked the end of my second semester and my second placement of my Master’s of Applied Nutrition (MAN) Program. I handed in my paper and I’m done with it all..

…for 3 weeks

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Lesssss be honest, I would never throw my Mac out the window tho..

I was looking so forward to relaxing over the next 3 weeks. Doing life the way I wanted, whenever I wanted. The only plans I really had (which I was super excited for…) was to be shadowing Andrea (RD at Dietetic Directions) and meeting with my 3rd placement preceptor, but it seems like life doesn’t like simplicity.

Lets see…

~Stats meeting for my thesis Friday + interim report due that night

~Oil change this Tuesday morning, so I have to go home and stay there overnight because it’s at the crack of dawn

~Graduate pictures with my favourite fellow MAN grad, Frannnnaa Bannnannnaa Thursday

~Colonoscopy prep all Friday and Surgery Saturday morning… Maaaammmmeee

~Gastric emptying test at McMaster at 8:30am the following Thursday

~Training my client Karl 3 times plus my other clients (I have two brand new clients adjusting to plans)

~Moving into my summer sublet..with babes ❤

…So, well I like to be busy?

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Aside from my forever busy schedule (okay okay thats half my own doing, I’m in my 20’s reach for the stars right?), I wanted to conclude this placement with a little list of things I learned and gained.

These placements are supposed to be about growth and guide you towards your RD career and I think with each placement thus far I have really strived to push myself to take on opportunities that will benefit me and my future. This semester has been the best so far so I cannot imagine what next semester will bring me.

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I was placed in Hospitality Services for this placement, as it was my time to do food service. I was supposed to be working at adding nutritional information to all recipes on campus using their new software system…

Unfortunately the software was being a bit more finicky and had more ‘bugs’ to work out and my project was than essentially put on hold for the summer interns to take over. As a result, I was able to jump into various positions from cooking in the kitchen, working with the team at SNAP (student nutrition awareness program) and helping upper management with their allergy awareness food line and training modules to help complete my competencies.

I was able to learn a lot and I’m glad that I had the variety because one thing that I really have learned about myself is that I get bored easily and so having more than one task or thing to think about keeps me mentally stimulated the best.

What else did I take away from this placement?

1. A new Food Prep company in the making…

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I met Aaron Crawford (Tourne Cuisine) during my kitchen time and he stated that he was interested in starting up a meal prep service alongside his catering company and asked for me to help with recipe planning and macronutrient counting.

We than moved forward with this idea and we are on our 3rd week of supplying to a customer, who happens to be a trainer at my gym. I hope it can grow from here but I suppose I must be patient as we still haven’t been ‘alive’ for more than a month.

2.  Even those things you aren’t looking forward to may have their purpose.

I will be honest and say that I was NOT looking forward to this placement. Out of the three types of placements we have to do, Food Service was my least favourite. I figured I would be in the back gagging over the hospital food…

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But Ed was great and he allowed me to work fully independently and have lots of tasks to do during my time there. It was a good learning experience and not as bad as I thought.

Still being honest…Could I see myself going into a Food Service job…? No, not really. Clinical and Community are my niches.

3. I loved the ability see my friends every day.

The placement itself did NOT include seeing my friends but I was so centralized on campus that it was rare that I didn’t meet up with one of my friends for lunch. It was so nice to catch up with everyone, including friends I made in the Wellness Centre during my last placement.

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Lesson learned: I need my friends in my life, even when it’s super busy.

4. I hate change but it’s also not so bad and will work it’s way out. 

I get super anxious at the beginning of any new start because my body HATES change to my schedule. Thanks IBS… but it will all be okay once you get into that routine. The gym has always been the biggest and more anxiety provoking change, where I have to switch from my beloved late AM workouts to PM (prime time) but if you love something you will always get it in, no matter where it has to fall.

I also learned how much I needed that stress relief. I was dancing around in the last hour of my day just wanting to go and lift. Brought new insight into my love of lifting.

5. I can fall into work-a-holic tendencies…

I always preach having your down time but I fail at being able to do that myself. With the number of clients I have, my volunteer work, my placement, school and now this prep company, I feel like any second I have I tend to spend working (if I’m not working out). When you are single you don’t tend to notice this, but it becomes more apparent when you find yourself feeling bad about working so much because you want to spend time with your person.

He didn’t need to tell me that I worked too much or that I needed time to myself because I knew it and I wanted to spend more time with him so I knew that I needed to re-proritize and re-balance. It turned out to be something I have to continue to work on but I’m getting better with taking care of myself and having some non-work fun.

The other thing is that I truly love working with my clients. I really really do so it was hard for me to just let that go, even just for a single day. The thing everyone has to learn is that you need time to refuel your tank so that you can help them. It’s also NORMAL and NEEDED to take time for yourself and be ‘selfish’…despite it not being actually selfish. I’m still learning this lesson.

6. Sleep…sleep is important.

Yes I obviously know this, but with everything going on with my health I was literally told by my ND that I needed to actually legit make it a priority. I have been doing my bestest and I have to say that I have done better now probably more than I have in a long time so I’m proud of myself.

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Fun fact, my fav animal is a penguin…and I have a stuffed one on my bed

More lessons to learn as I head on into my summer placements. But for the next few weeks its about taking that time to myself and recovering from those few procedures I have to get done.

Much love my friends! 

Whats one lesson you learned from your University days?


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Where the Sun Don’t Shine…

Hello again my friends. As promised I said I would come back and share my updated GI health story with you all…

Screen Shot 2018-04-04 at 1.54.04 PMIf you followed way back, you know for the longest time I had been dealing with GI issues. It wasn’t until a random conversation at the gym, that the idea of a parasite was brought up and I asked to be tested.

I came back positive…very positive

Blasto was his..their..name. And making my tummy miserable was their game.

I was treated. Twice.

Medical interventions for them buggers, well they suck.

As I had told you all afterwards, basically the treatment for parasites is a full on ‘death by meds’ to your gut flora. It doesn’t matter if they are useful or not, they will all be killed off. That was not pleasant, as they are integral for digestion and so I was left being unable to tolerate a lot of foods because I just couldn’t break them down like a normal person.

No veggies. No high fibre foods. No red meat. Careful with too much fat in one sitting…it goes on. And the award for the most “unhealthy” dietitian goes to…

The biggest sadness that came from that was the loss of some of my favourite foods…

My beloved oats were kicked to the curb after my stomach spazzed so hard that I almost passed out.

I still needed carbs. I’m an athlete and I’m also a notorious carb-burner. Everything became rice.

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Cream of rice replaced my precious oats.

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yesss to peanut butter not leaving my life…and yes I save that blob for last. Judge me.

I went through 5-6 bags of Lunderberg brown rice cakes a week because I used them as “easy on the tummy” carbs.

I learned to accept it and was content.

…Minus the lack of being able to go out. But hey, life sucks sometimes so I had to move on. 

I was under the impression that now my gut just had to heal, but I was very wrong.

Fast forward two years, I’m entering my Master’s program and probably the most school pressure and stress I will ever face, and here I was the sickest I have been since my eating disorder.

I knew there was something wrong. I have known the entire time but it was frustrating because the medical system would just yell at me for being underweight and say either…

~”gaining weight is hard, it may be uncomfortable.”

~You know we don’t normally treat parasites…” <- Really something is stealing my nutrients from my body and you don’t think thats an issue?

~”Maybe this is just “Chelsea”..Maybe this is just the way you are”

~Oh and just for shits and giggles…. “you’re so small. You have no blood” <- Bravo GI doc… 

Here I was trying my best to just eat my maintenance and I felt like every medical professional was against me. I told them I was bloated 24/7, felt full randomly all the time and just didn’t feel normal anymore and they didn’t listen.

“It’s just the past ED…”

It wasn’t until a few months ago where things got really bad.

Dumping syndrome (I will spare you the lovely details, go look it up if you would like to know..) began happening multiple times a week..

My iron levels and overall blood levels were falling through the floor

My electrolytes all fell

My last blood pressure check was 90/55 (today)

My kidney and liver function were compromised

And I just looked grey all the time. I still do because it hasn’t stopped yet. 

I had pretty much given up at this point but the doctors finally looked concerned and I began seeing them more than my friends, or it felt like it, but they did nothing except tell me I was a concern. As a last resort I sent out a message to my friend, Andrew, an NP and he ordered me the GI map test (basic sense, its a map of your entire gut biome, good and bad, plus other markers of gut health and stress).

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If you’re interested in the GI map, its $$$ but I wish everyone could get it, heres the link.

On top of some other critters, Blasto made his appearance once again along with a lovely sheet full of red markers stating I had SIBO (bacterial overgrowth), leaky gut (high zonulin levels), parastic pathogens AND the calprotectin signals that I should be checked for Inflammatory Bowel Disorder (IBD) and/or infection.

So I have the problem diagnosed right?!? They will believe me know right?!?

Wrong. Well at least from the MD side. My family doc didn’t even know how to read the fricken report.

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ND had a much more active approach. Andrew listened and gave me his parasite purging/ gut healing protocol.

I take a lot of supplements (especially right now, low absorption..) but I have never taken so many pills in my life.

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this x like 5 …

It is a liver support + parasite purge + gut healing protocol and I would be at it for about 6-8 months. So that was where I sat. MD continued to be useless until they scheduled me into a new Gastro doctor in Burlington.

So to a new GI I went, that was this past Saturday. Much nicer doctor and more open. He doesn’t think the parasite is my biggest concern but has put me in for a gastric emptying test and a colonoscopy for two weeks.

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*** Any friends reading this who sees me in two weeks..please do not be alarmed. Colonoscopies make me look like death after… ***

So, after a pretty emotionally draining weekend (thank god for my bf..honestly), I now get to wait. Wait for that horrible test and continue to feel the same way for two weeks.

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I’m frustrated that my emotions have been up and down, so I tell myself this on the daily

I’m not trying to sound whiny and complain but I have to admit that I’m a bit scared to say the least. I know I have to know but the test itself and the results scare me. Most say that they don’t think I have Crohns but the possibility is there.

Pun intended, that scares the shit out of me.

But we wait and until then, I will continue to keep doing me and staying busy because you know what? I need to do what I need to do. It will be good so I need to just move past it.

This is my journey of gut healing and I want to share this not for sympathy..

PLEASE PLEASE don’t think I’m sharing this to get an “I’m sorry you have to go through this.” Other people have things way worse to go through. I’m doing this, being vulnerable, because more people than ever have been having stomach issues and I hope this can reach them and if they have questions they can ask me or it can give them some idea on what things to ask their medical team. 

My goal is always to educate and relate. If I can help one person stand up for themselves and seek help and GET some relief, this post has served its purpose.

I will keep you updated my friends. Thank you for always having my back.

best


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Dusting off the site…

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Xmas 2018. My favourite animal is right deerrrr. #PenguinsRock #OnesiesAreLife

Well hello there Friends, you still alive over here in my blog world?

 Checking in almost a year later (May 2017 was my last post) and I have to say, I missed blogging. I don’t know how many of you are still hanging in there but I have to say that I’m sorry I basically fell off the face of the Earth. My last post really began a summer full of working and then jumping right into the MAN (Masters of Applied Human Nutrition) program at the University of Guelph and it’s been a whirlwind ever since.

So why am I back you ask so politely? 

I miss you. I miss writing. I often thought about it but I was so busy, I never did. I also felt guilt. Guilt that I couldn’t give you what I used to. The 3-4 posts a week, where 2 of those were informational, researched posts that took me quite a bit of time. You see, my ability to multi task in class and my need for excessive stimulation while being forced to sit in a chair so long in lecture made those possible. Working an 8-hour job after the gym and than my …don’t even want to count my hours now…placement and masters program hours made those posting numbers IMPOSSIBLE or, if possible, it would create anxiety.

I want to write. I love to write. I also need to keep myself safe and free of those negative feelings so this blog needs to go back to its original purpose…

starShare my thoughts with you, personal life, struggles, wins, etc

starGive you science backed information to ponder about and bring into your life

starRecipe and fitness ideas

starAnd just to keep in touch with you. 

I have started quite a new journey this past school year, with its challenges and its gains and I want to share those because some of those things may be able to help others deal with their struggles as well or maybe give some insight.

For the sake of not making this an actual novel (I was notorious for those…) lets just start this back up with an update on my life for the past little bit in a string of images.

Theres a new light in my life. My bf. We have been together since before Xmas and he’s my rock. I have been going through a lot health wise lately (will get to…) and he’s just always there. Thank you for being my Xmas miracle and someone I can show the holiday’s to.

Due to religion (although he doesn’t associate with it now) he has never celebrated our ‘white’ holidays. I’m excited to share them with him. 

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He was in a fraternity during his University years and even as an alumni we get the ability to attend them fancy soirees

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My Mom and I got another tat together last summer. It’s a Swahili symbol for an eternal bond between Mother and Daughter.

That makes 5 for me…

One of my friends from way back at McMaster (Shawna) got married this summer and I took my bestie, Rita, to her first wedding.

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I graduated my nutrition undergrad with distinction, got some scholarships and was accepted into the MAN program to start that September 2017.

Upon meeting my new MAN am, I had never been in a room with so many Type A personalities in my life…We bond over stress. 

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I rocked my Halloween costume in the gym…As expected from me…

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I still remain the smallest bodybuilder I know…but I hit my goal this year already of a 2x body weight back squat despite my health issues… That’s flipps off to those little buggers…

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I’m still helping with my clients and they are doing awesome. I normally don’t advertise but I had to with Carly. She has done amazing…

….That was just before Xmas break and my clients doubled after this post. 

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Dori finally got her plates she deserved. Now everyone knows my car in the gym parking lot

Yes I still bake and cook for everyone in my house… well, those who let me…

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Only scientifically backed supplements currently…shhh this isn’t published yet…

I attended my first ever educational conference in January..after a storm and freezing temperature warning in the city…which I loved. It was the Sports Nutrition Conference. So many cool things to learn.

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Placements have been interesting. I have gotten to do conferences (Power of being a girl, first placement), bring the Body Project to campus (ED prevention intervention, first placement), work as a prep chef (second placement) and meet lots of interesting people…

#NetworkingGains

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Including Chef Aaron who I’m currently working with to see if we can get a meal prep company off the ground. Early phases friends. We sold our first test batch only 1 week ago with a re-order this week. Crossing our fingers for more to come. Its with Tourne catering (Aaron’s Company)

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Follow her on IG

Managed to get into contact with Andrea, from Dietetic Directions (her own private practice) and discuss future opportunities at my dream job. I will be doing a FOURTH placement with her this summer before I graduate and moving forward from there.

I almost felt like I was embarrassing myself during our chat because I was so thankful to speak with her and for her to give me feedback on my potential as a future dietitian. 

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My family is happy and good and I miss them. Times together are fewer and farther between because of my schedule but I hope to change that with the end of my 2nd placement and a few weeks off before I begin again.

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I still always miss this fuzzy face…

So this year had been quite a busy one. One filled with coming into my own true self and my passions are coming alive. People come to me and ask for help. I’m starting to be seen as professional in my field, someone people can trust for answers related to their health.

It feels really really good. 

What hasn’t felt good is related to my health struggles over the past few years. I won’t go into detail here because it’s a post in itself but I will leave you with these results from my GI MAP that my friend (ND) helped me get…

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Follow the slide show and I know many of you won’t understand it but I must say this is an amazing test for EVERYONE (not just people with stomach issues). Its not cheap but it’s worth it. I will explain more later but after my stomach issues reaching an all time low (body flushing everything out of my system daily) I needed to get something done because the doctors were useLESS..pardon my harshness…and I was getting to the point where grey was my new normal colour and my electrolytes and blood pressure were clearly problematic

Test came back with:

Same parasite as before (thanks for the help prescriptions)

High levels of inflammation (body is attacking itself to deal with toxins from parasite, specifically in the gut/intestines)

Leaky gut syndrome (zonulin levels show that)

Small Intestinal Bacterial Overgrowth (SIBO), with some other parasitic pathogens in my system

High calprotectin, which is grounds for testing for IBD (irritable bowel disorder, which includes Crohns…). My friend and coach are thinking it’s just inflammation but I can’t help but be scared about that one. 

So I’m working with my friend, Andrew, alongside my coach, who will take a natural approach to fixing all of these issues. I have never taken so many supplements in my life but I need to get this fixed as it’s come to a point were I’m looking ill again and it’s interfering with my life. A dietitian should NOT look sick (although this is not in my control) but I’m moving forward friends.

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I want to post about my health NOT for sympathy or to make me seem incompetent of getting my schooling and work done but to provide a story that hopefully can help anyone else who may encounter this issue. Parasites are actually more common than you think (no they are not contagious!) but they wreck havoc on your system and leave lasting damage.

…but things are going to be A-Okay fam!

With that I will close here. Nice to be back Friends, chatter more soon.

Much love 

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Sunday Link Love

Hey Friends, Happy Sunday!

I felt like chatting with you this morning (started this morning, ended at night as usual) as I slowly pack up my summer life to head back home to work my summer job. This job is not really what I wanted, as it in no way helps me work towards my career goals, but I’m trying to stay positive about it. It’s money I suppose and money that I desperately need.

In other news..

I moved out of my old apartment and into my new one for the fall, which I have to pay for all summer despite not living there…ugh stupid renting.

With that, I had to say my goodbyes to Rita and Emily (my housemates) which was sad 😦 Mama is going to miss them and they better keep me in the loop on the daily! 

…But My new housemates are great. It will be a good year I know it!

I graduated my undergrad (2nd one) with an 86 GPA…please see me and give me all the scholarship monnies…please. I know it’s not 90’s but something!

I hit my squat PR and then raised it by 5lbs, meaning that I lifted 1.85x my body weight. I have never one-rep maxed before at anything and the feeling is so strange and exciting at the same time. I was practically not feeling I could of properly yesterday due to how sore I was but all worth it friends

And yeah, so that is the gist of my life this week, so onto my post today. I decided to do a “Link Love” post to share some interesting articles/podcasts I have come across in the past two weeks or so. I hope you find some of them as interesting as I did.

Dietary Guidelines should reflect new understandings about adult protein needs (Layman 2009)

This talks about the new findings for protein and why the intake recommendations for adults are, well, wrong on many levels. Here’s the synopsis:

~Protein should not be % of calories, it should be off body weight. If you are of a given height but are loosing weight (ie. dropping calories) your protein shouldn’t drop just because your calories are.

~Protein is VITAL for your life. You know your body is made of protein yes?

~Most adults benefit from an intake greater than the recommended one (0.8g/kg/day)

It also talks about protein distribution and how we tend to eat more protein in our meals as the day goes on. This suggests that we eat very little at breakfast, which is not optimal as we have been fasting overnight, and that we eat large amounts at dinner.

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The blue highlighted portion is showing maximum muscle protein synthesis. We need at least 15g of protein to stimulate protein synthesis and take a peak at a typical breakfast…

Although they stated that this uneven distribution has not really been shown to negatively affect growth of children or adults, it may have large impacts on older adults. Here, protein intake is critical as they tend to be in a negative nitrogen balance (or state of protein breakdown) and need more than a typical adult to maintain neutral or positive balance.

Finally, take note that protein is more satiating. So when a meal is proportionally more balanced with protein (rather than mostly carbohydrates..like the typical American breakfast) you will be fuller longer. Alternatively, carbohydrate rich meals tend to not keep you as full longer. This doesn’t mean that carbs are bad, it simply runs the risk of individuals over eating their needs because they find themselves hungry more often.

So could protein be an aid in better weight management? 

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IceCream4PRs Podcast #30 – Gender Differences in Training feat. Menno HenselmansJeff Nippard

Really cool podcast diving into the differences between men and women for training and nutrition in addition to the genetic potential that women have for muscle development specifically.

Relative to their starting point (which is often different), females have been shown to have the same relative muscle growth and protein synthesis potential as men! So if you take a man and woman who weigh the same, you can find that they can grow the same proportion of muscle. Differences in fatty acid composition in the body was then stated as a potential reason as to why we don’t see very muscular women in addition to inefficient or non-optimal training for their body physiology and birth control. This is controversial however, but these are some of the recent findings.

This is not to create fears in women that they will ‘blow up’ like a man when they touch a weight, because as you can see from a subjective perspective, the number of women walking around with the same level of muscularity as a male is quite small. It was the thought that this was potentially more socio-cultural in the sense that many women don’t train to the same degree as males and/or if they do train, they don’t optimize their growth due to personal preferences or lack of knowledge. There is also some whispers that oral contraceptives decrease the rate of muscle growth. 

Why Has the American Approach to Heart Disease Failed?– Chris Kresser

This is an interesting take on heart disease and challenges the notion that heart disease is due to the clogging of our arteries, specifically from saturated fats. What is interesting is that many just follow along with the idea that arteries get clogged and that this is the main driving factor of heart disease when thats not actually the full story. Yes, ‘clogging’ does happen, per say, but that is only after the walls of the vessels are narrowed due to plaque buildup (atherosclerosis). This build-up is an inflammatory response that, which he stated, is most often the result of metabolic syndrome and/or insulin resistance.

Its funny, but those syndromes are often helped with higher fat and lower carb dietary interventions…

Higher fats you say to help heart disease…Hmmm…

Anxiety: Are Nutritional Deficiencies A Common Cause – Mark Sisson

An interesting article as it brings up a topic that is close to my own heart, anxiety. Although I would have to do my own research (as I feel sometimes that Mark may be a bit bias sometimes) and I just like to back up my words with my own readings, the idea of incorporating foods that perhaps have anxiety reducing effect is something I think many people could benefit from..

if, of course, they actually do something…

Gut Bacteria Tell The Brain What Animals Should Eat

This article was based off of a brand spankin new journal article by Leitao- Goncalves et al (April 2017) that looked at the common fruit fly and how there appeared to be an association between their gut flora and eating the right foods to provide them with all of their essential amino acids. Although there are a few flaws with this study that limit it’s generalizability to humans (hello we aren’t flies, and we have more bacteria in our guts then them), it sparks an interesting idea to look into. Can your gut bacteria trigger cravings for certain foods that optimize your health? 

I feel that this is entirely possible because we have found that those who are obese tend to have different gut bacteria communities than those who are leaner and that those specific communities lend themselves to negative health outcomes.

Stay Single Until You Meet A Guy Like This…

Corny? Maybe. But it pulled at my romantic heart strings a bit. Best line? 

Stay single until you meet the guy who never stops trying to keep you…Because he knows getting you wasn’t the hard part but constantly giving you a reason to stay is what you deserve.

Oh and of course a solid finisher…

The one who changes the standard you once had and suddenly no one can compare.

#Mush.

And finally to end off this post..

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This is a tweet from Sohee Lee’s Twitter (you should check her out, she works alongside Layne Norton and Brett Contreras and is a lady of science!).

Its a good solid reminder because I think everyone knows this to be true but always believe they have found an exception somehow.

Hope you had a fabulous Sunday Friends

-Chelsea