Lil Miss Fitness Freak

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

Slurpin On Some Minerals


Whats a better meal when you are sick than soup?

IMG_7279For my first day of food, I was wanting something that could give my body nourishment after not getting anything for more than 24 hours.

Enter a pot of soup. No recipe, just me pitchin in things that I know are good health boosters and some protein.

So, if you’re feelin under the weather, don’t reach for a can of Campbell’s soup that is full of sodium and preservatives that can leave you feeling icky. Instead, throw a few things in a pot to simmer for a bit until you are ready to eat it.

What made it into my cauldron?

IMG_72771. No sodium added organic chicken broth.

What is best is to have bone broth or a homemade broth, but in the case where a bug just hits you, a store bought stock will have to do. Just make sure the pick up the one without sodium and with the shortest ingredient list as possible. Organic is also a plus.

These broths have been shown to boost immunity, decrease inflammation, detox the body and provide the body with tons of nutrients, minerals specifically, that can help your body recover from a bug.

2. Protein

Your immune cells are made by proteins. If you’re keeping yourself stuck to the BRAT diet (the plain, carby, ‘sick’ diet) for too long, yes you are giving your body bland and easy to digest foods, but you are not giving it the building blocks it needs to recover. As soon as you can keep foods down, it’s important to start incorporating higher nutrient foods for the healing process.

Those amino acids are important, but keep in the mind types of proteins you choose. Avoid hard to digest ones like high in fat proteins or red meats and stick to lighter white fish and meats.

3. Easy to digest vegetables

As I mentioned, your body will be crying out for mineral and vitamin replenishment and so vegetables should be introduced back as soon as your tummy is feeling like it can keep food down. However, like proteins, you need to be careful on which ones you start with. Avoid high fiber and gassy ones like beans and coniferous veggies (broccoli, sprouts, cauliflower, etc) because those are very hard for your tummy to break down and while it’s in a hypersensitive state, can make it feel icky.

Instead, think baby food veggies. Squashes, peas, carrots, some greens (avoid harder ones like kale and collards for a bit), zucchini, mushrooms, potatoes. The brighter the colours, the more vitamins they have so get a variety. Also, removing the skin is something you have to do for the first lil bit as that is where all the fiber is and can make them harder on the tummy. Yes, even I have to lose the skin (the best part!) for a day or two. Sadface.

4. Healing Herbs and Spices.

Avoid spicy things and stick with herbs that have been shown to promote a happy tummy. Garlic is great for detox and as an anti-inflammatory. Ginger is a nausea cure and is also a great flavour booster in soup.

Other random ones are cinnamon and peppermint. Mint tea yo!

So after all that, what the heck did I put in my soup?

Nourishing Soup

Serves ~2

  • 4 cups of liquid (I did about 1/2 and 1/2 no salt added, organic chicken broth + water)
  • Frozen butternut squash cubes
  • Bok Choy
  • ~2-3 tbsp Onion
  • a few White Button Mushrooms
  • Celery
  • Skinless, Roasted Chicken
  • few Shrimps
  • tsp minced Garlic
  • Few pinches of ground Ginger
  • 3 large Bay Leaves

Directions: Bring your liquid to a boil on the stove, pitch in all the ingredients (except the cooked chicken, shrimp and greens) and let that simmer until the vegetables are soft. A few minutes before eating, throw in the proteins and greens and let simmer for a few minutes to heat through. Enjoy!

You can simmer this soup for longer for more flavour development, but your vegetables will break down a bit more. So if you’re going to simmer for a few hours and are using frozen vegetables, hold off adding them until the final 20 minutes or so.

IMG_7282Mmmm. Hydration and nourishment in a bowl. 🙂

Do you crave soup when you’re sick?

Foods you cannot eat when you sick?



4 thoughts on “Slurpin On Some Minerals

  1. Hi Chelsea, I am sorry to hear you’re ill. I am also sorry for posting on this post versus others, but today at the gym I had a question and well…I don’t know who else to ask but you. I want to get serious about fitness… I mean I’ve been going to a gym on and off for 5 years, but now I want to do the whole ‘cardio, flexibility, rest, strength’ routine. If that makes sense- like make it a lifestyle change. Anyways, I know enough to know that we should always ‘change things up’ so we don’t plateau. Since I have about 15-18 lbs to lose (until I’m at a healthy BMI/ not at my freshman 15 weight), I want to focus on doing cardio in addition to it all. Boy I ramble… Anyways, how do you switch it up cardio wise when there is only so few machines. My go to is the elliptical- some days I go fast and low intensity, some days backwards… but today I road a bike. I don’t do intense cardio… I just don’t know how. And I can’t really run much now (hurts my knees & well my cardio isn’t that great yet). So besides walking, the bike and elliptical… maybe the stair master… is that enough change? Does this make sense?

    • Don’t be sorry at all 🙂 And thank you, I’m feeling a lot better now! First off, its great that you want to get into the fitness lifestyle, just make sure it’s for the right reasons. Weight loss alone will not keep you motivated you need to also find other sources on why you want to do this for yourself. Do you want to get stronger, do you want to see your body’s potential, etc. Also, there is never going to be a strict type of regime to do, it’s based on your needs and wants. That way, it’s always custom to you and you will enjoy it 🙂

      Okay so I will answer your questions in bullets. Here goes.

      1. Weight loss= more cardio or a cardio focus. MYTH. It’s overall energy out (or burning more) then you are putting in. Weight loss is all about nutrition, yes exercising (which weight training burns more calories over the long run compared to cardio) will lead to burning some extra calories, but you also have to be mindful of how much fuel your body needs to maintain your weight and then you will know that you can switch a few things up (NOT EAT LESS!) to then begin a slow loss. That being said, if you enjoy doing cardio, then by all means, make that your main focus, just ensure to incorporate some weights in their for balance and building lean muscle, which then helps your body burn more on average anyways.

      2. Switching it up. Cardio doesn’t have to be all about machines either. If you want the best of both worlds (weights+cardio) do circuit training where you are going from one exercise to the next with little to no rest in between until you finish the circuit. Additionally, you should be keeping an eye on that knee if it’s hurting and perhaps get it checked out before you injury it further.

      Also what do you mean by intense cardio?

      See I ramble and get off track too haha. Back to that switching it up, for cardio in general, switching it up is mostly for your own stimulation. Doing the same thing over and over again is boring. That being said, if you are doing 30 minutes of walking at the same pace every single day, yes your body will adapt and it won’t seem challengeing anymore, so my advice is that ‘enough change’ is simply ensuring that something is challenging. You don’t need to be dying, but you don’t want it to be a walk in the park either if you want to change your body composition.

      I would have suggested HIIT because I’m not a fan of steady state cardio (ie going at the same speed for the entire workout) but your knee is worrying me. Also, the stair stepper would be one of the worse machines if your knee is bothering you, the eliptial is more gentle. Even the treadmill would be a bit taxing due to the continuous impact.

      So to conclude as this is getting really long, to loose weight you need to burn more then you take in. excessive cardio is not the answer to that, but instead, looking at your diet would be the biggest contributor to that. Exercise is more for your health and changing the overall shape of your body (building muscle). Make sure your workouts are challenging and don’t be afraid to step away from the machines and just make a weight training session cardio by having very little rest in between sets until you are finished that list of exercises. After one round, you break and rest, then repeat the circuit once again for how ever many rounds you have time for or want to do. If you have any more questions, shoot me an email

  2. Wow Chelsea! This answer was so so amazing! I didn’t even ask this question and it will help me alot.

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