Lil Miss Fitness Freak

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

Dem Iron Gainz…WIAW


Hey Friends!

Long time no foodie linkup eh?

I figure that there is only so much fish, squash, greens and oats you can bear to see without dying of boredom so I tend to wait until I might have something new and interesting to show ya before doing these Wednesday Shindigs with Jen over at Peas and Crayons

Peas and Crayons

Don’t forget to check out Miss Jen’s page for all the other foodie blogger eats so you can all get your dose of Wednesday #Foodporn πŸ˜€

So as I mentioned, I tend to be aΒ  lil monotonous with my food.Β #ImSorryImNotSorry I just love me some good ol’ fish, kabocha and greens.


Some days I actually do eat things differentlyYesterday was one of them so I figured I would give you a lil peak of what I eat when those aforementioned three things are not on my plate…well, mostly at least πŸ˜‰

Hey you can never have enough squash. Amirite or amirite?

Kabocha…You’re such a beaut!

You can never take my squash away from me!!

Oh, oh!

I have a new recipe for ya. Well, actually, it’s so simple I don’t really see it as a recipe but I will give it to ya like it is anyways because I quite enjoyed it. Also, what I may think is simple may not be for someone so I hope you can enjoy it! Check it out at the end of this post.

So let us begin shall we?

Breakfast was my typical pre-workout proats with all my toppins. I just find that this is the best fuel I can give my body before I take it into the gym and beat it up.

In Zee Bowl: Soaked overnight-> Oats, chia seeds, Cellucor Cor-Fetti Whey, unsweetened almond milk + water, cinnamon. Added with cooking the next morning-> Banana, 1/4 of a cookie dough Questbar (baked and raw), raw cacao nibs and 1/2 tbsp of raw cashew butter.

After workin bi’s and tri’s, I quickly scarfed down my [still] green protein muffin as my post workout before headin out back home.

IMG_3545Sorry, recycled picture.

I’m still keepin it green because I’m actually puttin my knowledge of acidity and the body to work as I should have when I first learned about it.

DID YOU KNOW: When you work out you’re actually placing your body in a very acidic environment which is no bueno in the eyes of your cells and such. In fact, it believed that high acidity is one of the contributors to inflammation (and all it’s consequences) in the body because your body actually preferences more of a alkaline environment. If your cells are not in their preferred environment, simple processes may be disturbed or your body may believe that it is at risk and, thus, the inflammation comes about and causes more issues.

Despite all of this, most of us North American’s actually do live with a highly acidic pH in the body. Most of this is because the typical diet is high in acidic foods (too much processed grains/sugars, dairy products and high protein) and lacking in enough alkalizing foods (veggies, especially greens) to balance it all out.

All is not lost though! There are a few things you can do to help yourself out.

  • Eat more vegetables. Specifically greens are very alkalizing for the body
  • Add more acids to your diet. Counter intuitive I know, but things like apple cider vinegar and lemon juice are very alkalizing. Flavour your water with lemon, take a shot of ACV first thing in the morning for a quick energy zing and detox OR use both as salad dressings.
  • Epsom baths. The mineral salts are alkalizing and hey, it’s relaxing!
  • OR you can supplement with very potent sources such as chlorophyll, chlorella (algae), wheat grass and/or spirulina

For me, I eat a ton of greens and veggies BUT because I workout so intensely (and chow down on protein like a fiend), I add liquid chlorophyll to my post workout, turning it that lovely green colour that you see.

Another thing I have added recently was a sample from work…


Pranin Acerola Powder. This superfruit berry is a super potent source of Vitamin C which aids in fighting free radicals and oxidative (among other things) damage in the body. Again, working out creates a stress environment which can lead to the release of fre radicals which can damage your cells. So, I add a scoop (it’s about a tsp) of this powder to my post-workout as well to combat that (….well a lil bit).

If you want to learn more about this product or the company check their site.

Wow okay that was a bit of a tangent

Sorry. Hopefully you got something usfeul from that ramble. πŸ˜›

Back on schedule…

So before I got to go back home, I thankfully got a quick lift from one of my professional spotter friends to Home Hardware to grab me a new toaster oven. Ours conked out on us a few days ago and, well, I live on that thing so it had to be replaced. Thankfully for me, I got a nice shiny Beck and Decker one for under 70 bucks. Score one for me.

Side Note/Rant #2: Don’t you hate that whole planned obsolescence thing? I mean, my toaster oven had it’s top light burn out and thus it was over compensating on the bottom to heat resulting in uncooked tops and burnt bottoms. The thing that irks me is that you can’t just replace the bulb/heater on the top. No, that would be too easy. Instead, you have to buy a WHOLE NEW oven. Ugh. They always get ya.

…Again, back on schedule.

Lunch was also something a bit different from the norm. I have been enjoying my Explore Asian jasmine rice pasta quite a bit lately (as my tummy seems to like it) but this was even different from that.

20140513-221628.jpgOn Zee Plate: Small baked spicy cod fillet (Miss Dash extra spicy seasoning), 1 leftover seared scallop, brown short grain rice, sauteed greens (a new kale/rainbow swiss chard bagged mix+mushrooms+onion+garlic+chili+turmeric) and sesame and chili sauteed onion+mushrooms+summer squash+asparagus

Quite tasty if I do say so myself. I mean come on, theres a lil scallop on that plate πŸ˜‰

After running some quick errands I nommed on a snack of my fish oils + this delicious no-bake protein bar.

20140513-221638.jpgI have made these for the past two weeks because they are sooo good. Rock your socks off as the creator said. The simple and quite ingenious recipe is from the lovely Crystal over at Spoonful Of Fit. They are frozen, so you can’t leave them out BUT they are sweet all on their own and really tasty. Definitely something you should check out! I followed her recipe almost to a tee but made a few modifications:

  • I added 50grams of banana (no apple sauce or stevia used)
  • I used gluten free oats
  • Instead of using all one nut butter (I also don’t have the nut butter she used) I used 2 tbsp each cashew butter and Nuts n’More toffee peanut butter + 1 tbsp of coconut butter. My nut butters are prized and 5 tbsp of one is quite a lot to give up…even if the recipe is tasty. **Any nut butter would work**
  • I also didn’t add sprinkles. She would shun me for life, but the whey has enough colour for lil ol’ me.

After my snackie, I biked my way down to Locke street to meet up with Shelly and Sam at the new coffee shop, Brown Dogs, to chatter for a lil bit. Both of these lovely ladies are from work and the reason I wanted to meet up (other than just to chill with two awesome friends) was because I had been wanting to pick Shelly’s brain about her experience at Guelph University getting her Dietetic undergrad (we are actually so similar it’s crazy!) and how she managed to nab my dream internship/Master’s program which is the Sick Kid’s program with the University of Toronto. I’m so glad that we got to get together because she made me more excited and gave me a lot of great tips. Sam, who is still in high school but is thinking about dietetics, also got some great starter info to ponder as well. All and all, it was a fun girls date that should definitely be repeated!

Now, the recipe I promised. This was my dinner that I prepared in 20ish minutes or less thanks to cooking my squash earlier in the day. Food prep peeps!

20140513-221614.jpgIt was mouthwatering good and something I will definitely make again. Anyone else forget how delicious spaghetti squash is? I’m just all about that kabocha life so I have a hard time drifting away. All you kabocha addicts get me right? #TheStruggleIsReal

Here’s where the title of the post comes in…

There’s BISON in that meat sauce. I love me some bison and you should too as it’s extremely rich in minerals such as iron. The thing about exotic game meats is that they don’t loose their nutritional value like cows raised conventionally do because they are able to roam free and eat what they should be eating (ie. grass, not grain crap feed). Plus, it’s much richer in flavour than beef and leaner at that.

So here she is..

Chunky Vegetable and Bison Meat Sauce over Spaghetti Squash.

Serves 1

***NOTE I had my squash cooked already, but if you don’t, it will take about 30-60 minutes to bake. The time depends on the size of your squash. To bake, simply cut the squash in half and set skin-side up in a baking tray or dish. Place in a oven heated at 350 degrees until the squash is tender enough to flake apart with a fork to make ‘spaghetti strands.’ Do not over cook of it will be mushy and not spaghetti like. ***

In a medium sized pot, heat some coconut oil over medium heat. Once heated, add

  • tsp of minced garlic
  • diced onion
  • 1 serving of ground bison meat

Sautee these ingredients and break up the bison a bit (leave it a bit chunky) until the bison is cooked through and the onions and garlic are fragrant. Next, add whatever chopped veggies you like and saute for a few minutes. I added…

  • Eggplant
  • Mushrooms
  • Zucchini

When they start to stick to the pan, add…

  • 1/2 cup organic, no salt added canned tomatoes (your choice or whole, diced, pureed)
  • 1 cup of water
  • Spices/herbs of choice (I used basil, cracked black pepper and lots of chili flakes)

Bring your ‘sauce’ up to a boil, pop a lid on the pot and turn the heat to a simmer (slight bubbling) so that the flavours can come together an the sauce can cook a bit. Keep an eye on it and stir if the bottom begins to stick. After about 5-8 minutes, add..

  • 1 tbsp butternut squash puree (can sub tomato paste)
  • few tbsp of fresh chopped basil
  • 1 tsp nooch (nutritional yeast) is optional

The puree is simply for thickening the sauce as you cannot taste it once it’s been stirred in. The nooch is simply for flavour (vegan alternative for a cheesy flavour) and also adds some great B vitamins, fiber, and protein to your sauce. Once you have stirred those ingredients in, take off the heat and pour over your cooked spaghetti squash. Top with toppings of choice. I sprinkled a bit more nooch.

Serve with whatever side dish you would like. I did my traditional greens with mushrooms.

It was truly delicious!

20140513-221605.jpgand beautiful πŸ˜›

20140513-221550.jpgYay Iphone pictures!

I really hope you can enjoy this dish and get your own iron gainz! πŸ˜€

To conclude this post and my night yesterday I snacked my my usual

20140514-075916.jpgPeanut butter loaded frozen Chocolate Peanut Butter casein (Optimum Nutrition) puddin with a side of Questie. This time is was cinnamon roll and I always forget how good this flavour is. Nomz. What I also forget? They are amazing raw too! After the cookies and cream bar came out, I have been on a raw kick lately and been lovin all my questies all over again.

I hope you had a marvelous Hump Day Friends!

Do you like your Questbars Baked or Raw the best?

When was the last time you enjoyed a big ol’ bowl of “Spaghetti” and meat sauce?

Are there any foods you just will never get tired of?





6 thoughts on “Dem Iron Gainz…WIAW

  1. I am a self-proclaimed spaghetti squash addict after you encouraged me to try it! Some favorite past additions to the squash are tomato slices, broccolini, red chili flakes, pesto, chicken, arugula, olives, bell peppers and of course, squeezed Meyer lemons. But this recipe- Yummm…bye! I am off to go a make it! (minus the bison- i don’t have any); ).

    • You should definitely try to find some bison it’s really really good! I like it better than beef :-D. I’m so glad that I have converted you into a squash lover…our numbers are growing πŸ˜‰ hahaha. In my book, pesto and chili flakes on all the things!!! Yum.

  2. Awesome! I want to make this because I am a huge fan of spaghetti squash but sometimes my recipes turn out a little bland.This is really delicious, these pictures have made me hungry πŸ˜›

    • hahaha food picks always make me start to salivate. Pavlov comes back to haunt me hahaha. Let me know if you try it and you can sub any ground meat you would like as I don’t see many people getting crazy with exotic meats πŸ˜‰ …they are delicious though if you ever find some!

  3. I really want to Sick Kids internship too! Let’s hope we either both get it if we graduate the same year, or that we graduate different years! I know two year’s 2/3 of those spots went to Brescia Grads.. Just saying πŸ™‚ πŸ™‚ It’s the most intense one seeing as it is paid!

    • That would be amazing! We would rock it πŸ˜€ A new friend of mine (she just started working at GoodnessMe! is doing that internship this fall. She just graduated from Guelph Uni and I actually go to chatter with her about what she did while in school and how she got the internship. She’s super down to earth and had so many opportunities over at Guelph for volunteering (she even volunteered at Homewood health facility with the eating disorders ward! Like OMG such a good opportunity!)

      Hahaha your tempting me with that 2/3 grads comment πŸ˜‰ It’s also the most intense because its the biggest kids hospital in Ontario Im thinking. So many people just want to work with the lil kiddos

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