Lil Miss Fitness Freak

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


You Asked For It…

Happy Christmas Eve Friends! 

Today was a very very busy day so today’s Top 25 will be the one I said I wasn’t going to do as I thought it was too cliche. However, I was specifically requested for one so I guess I just think too much sometimes and assume you don’t want to hear more about just me. HA.

Anyways todays catchup.

I made a homemade bison meatball stew for my parents in the crockpot before I left for the gym this morning. OMG the gym was an absolute zoo. There is one place you don’t want to be when it’s not open on Christmas Day and it closes Christmas Eve at 4pm.

My parents loved the stew by the way. Checkpoint for me and making their hectic lives easier with a pre-made dinner. ūüėÄ

An obvious place numba 2 you don’t want to be on Christmas Eve is the grocery store. I managed to come out alive, but the car almost got a cart rammed into it. Oh how happy my Dad would have been. I had to park in Tim-Buck-Two but that didn’t stop 4 carts from magically surrounding my car. It’s called return your carts peoples. -_-

My Mom and I got our nails done:


Our traditional Christmas nails! So much sparkles I love it. She has the snowflakes because she has nails as hard as diamonds so she can grow hers out…Apparently the hard nail gene skipped me…

We baked the 30lb turkey, prepped the 2 hams, made the sausage stuffing that everyone raved over last year and wrapped all the remaining presents.

Phew. Donzzzooo. Tonights agenda includes watching Elf, so that will let us all unwind before the big day tomorrow.

What are your plans for Christmas Eve? Traditions?

Alrighty, so as I alluded to, the Top 25 today is all about moi and this will conclude this Top 25 Things series as I will have to say that after everyone leaves tomorrow I will probably be too drained to make a proper sentence let alone list 25 things.

Which I learned was surprisingly hard sometimes. 25 is actually a lot. HA

So without further ado..

Top 25 Facts About LilMissFitnessFreak

  1. I have a fairly noticeable freckle on the tip of my wee nosey-nose that everyone always comments on. I’m not one to be ashamed of my freckles. I happen to love them.
  2. Speaking of loving myself, one feature that I absolutely love about myself is my HUGE eyes. Some say they are doe eyes. Others say I have the eyes of a doll. I have even got that I look like an anime character because my eyes are so big yet all of my features on my face are so small. I love them though because 1. It makes me feel more feminine and sweet and 2. because people tell me that my eyes sparkle and bring me to life. So therefore, the bigger the better.¬†Plus who can really get mad at those big brown eyes… ūüėȬ†59061411.jpg
  3. I have never ever broken a bone (knock on wood) but I have bruised my tailbone when I went skiing for the first time as a school trip. Don’t do it friends, its sucks to not be able to sit down.
  4. I was apparently the best and worst baby and child of the world. I was very calm as a baby and very mature, respectful and sweet as a child but where I got ‘annoying’ was the fact that I was a walking medical problem. To this day, we get asked if we realize how big my medical file is…
  5. I will never voluntarily go to a place that is cold and/or raining all the time. It’s depressing.
  6. Peanut butter is really the only thing I’m crazy in love with now that I was deprived of as a child. Of all my allergies that I developed OUT OF, it is the one that latched onto my tastebuds and will probably never let go.
  7. I have gotten food poisoning from sushi one too many times and now even the smell nori or sitting in a sushi restaurant makes me nausaus
  8. I wanted to be a Vet all of my life until those 40 hours of community service showed me that it really wasn’t something I could be capable of doing.veterinarian-job-description.jpg
  9. I’m really attracted to a v-taper on a guy. Nice broad shoulders and a wide back. On a slightly different note, I also have a soft spot for a guy wearing a white, fitted long sleeve v-neck shirt. I have no idea why, I just love it.
  10. I was a really good artist as a kid. However, I was a copier not a creator.¬†I’m great at creating pieces when I have a reference but to come up with an original piece was something I could never do well.
  11. Beanie Babies were my jam as a kid. I had a cabinet full of over 300 of them. My OCD also totally kicked in with these as I could literally take out every single one of them to play with and put them all back in the exact same spot when I was done.
  12. My Mom said that I had a horseshoe shoved up my ass (She didn’t say it exactly that way…lol) as a kid because I always managed to avoid stepping on things I didn’t see. One night I came into my parents bathroom to pee (I don’t turn lights on) and my dog had been sick literally ALL OVER the floor. Somehow I managed to sleep walk my way to the toilet and not step on any of it.3fcf7e65ccb6faad33ff5af71c30d5084564b93ffcf9bc0080ee76ce85378983.jpg
  13. “What‚Äôs the first thing you‚Äôd do if you were the opposite sex for one day?” Is it weird to say that I would go lift just to see how much stronger a male is compared to a female?
  14. If you believe that you can die in your sleep, I had quite a close encounter when I dreamt that I jumped off a waterfall after being chased by a bear. The moment before I made kissy-face with the ground, my legs slammed so hard against my bed that I sat straight up, awake and in a panic. Them reflexes I tell you.
  15. To this day, doctors still question why I’m so small. With my parents being 5’10 and 5’4, I have the doctors puzzled at my tiny 5’0 self. My gesture doctor has repeated several times how small my bones are and asked me if I was a premie.¬†For the record I was actually normal sized when I was born…
  16. Speaking of my birth, due to my Mom’s back issues, she wasn’t allowed to push during labour and with the help of a very aggressive (and an a**hole of a doctor with no social skills), I was yanked out and ended up with a football shaped head for a the first day or so of my life. Thanks Doc for almost crushing my skull.
  17. I rarely cry when I get hurt (even as a very young child) I more so cry when I get over stressed and finally crack.
  18. “What superpower would you have for one day?” I want to be able to heal others OR be able to teleport myself. My hyperactive self would be all over the place!
  19. I always liked to be different when it came to my favourite things. Favourite Disney Princess? Jasmine. Favourite Winnie the Pooh character? Kanga. I never really had the same favourite as the majority. 239623-winnie-the-pooh-winnie-the-pooh-wallpaper-3
  20. I don’t like roller coasters, they give me really bad vertigo, but I love waterparks!
  21. ¬†I’m a total posture snob. I actually cringe when I see slouching.
  22. “If you knew you would die in one week, what would you do?” Go to California for a week and make sure I swam with the dolphins. I have wanted to do that all my life.
  23. If you were to ask me what a deal breaker would be for a potential love, I would say if they smoked. Sorry, I just can’t do it.
  24. Speaking of smoking, I have the sense of smell of a dog no joke. My sense of smell is so strong and as a result, so is my sense of taste (as they are connected). Nothing escapes my nose. I would make a good taste tester.
  25. I’m a lefty.

And that’s a wrap. I hope you found one of those things interesting. Want to know more?

Ask me below!


Answer a question or two to help me learn about you too!

Have an amazing Christmas Day tomorrow. Much love to you all and your loved ones. ‚̧




What [Rita] Ate Wednesday

Hey Friends!

Happy Humpday!


Besides the fact that it’s midweek and half-way to the weekend, what do you enjoy about Wednesdays?

For me, today I’m having a lil dinner shindig with my two housemates and our friend, Cass so that’s going to be a good time! I will be¬†makin’ up a noodle-LESS zucchini lasagna after Emily requesting…

I want ricotta

Cheese and more cheese you will receive.

Throw in some veggies and some happy cow meat (ie. grass-fed beef) as Emily calls it and we have a pretty quick, healthy and fun meal to bring to the table.

Although, remember to take the time to appreciate where you are and what you have in your life as today is also..


Remembrance Day. Have them in your hearts today and everyday.

Anywho, what else does Wednesday mean in the blogworld? What I Ate Wednesday with all the foodies of the blogosphere of course!

Oh there Jen and thanks to Laura for hosting the partay this week.


I had a request to highlight the eats from a normal person person other then myself and if you ask, you shall receive my friends.

Today we are highlighting the Tuesday eats of someone who, like me, loves all things food but she has one very big, and amazing, leg up on me…

She never denies herself or her body anything. She never bats an eye to just eat.

She is a true representation of eating intuitively in my mind.

If she’s hungry she eats.

If she wants ice cream at 5pm on a weekday, she nabs a bowl of ice cream.

If she goes for a nap before dinner and sleeps all the way to 10pm, well then dinner is at 10:30pm

If she’s feeling snacky despite not really being hungry, she fulfills that craving.

No second thoughts if every meal of a given day is eaten out.

You see, in a way I admire her. Fear isn’t in her vocabulary. She cannot understand why I would hold back from eating something or why many foods give me severe anxiety because if she wants something, she allows herself to have it. No guilt. No shame. No compensation.

She lives as everyone should. Free.

So with that, I give you a day in the life of my housemate, Rita.


Tuesday started a bit on a rough note as I heard her rush around the kitchen after sleeping an hour past her alarm.

Bed: 1, Rita: 0

She nabbed her lunch (I have slowly gotten her into food prepping! Housemate win!) and the lil snack baggy I made her real quick before she woke. She also had her usual hot water with a gob spoonful of raw honey.

I have asked her before the significance of this honey water and I¬†believe she told me that her Mom¬†said that it was good for the body so that is why she does it. Plus she loves loves sugar…erg honey.¬†

Time of class….8:30am

Time left the house… 8:28am.

Bike those legs Rita!


Bam in class. She is in landscape architecture and man has she been busy with school stuff this year. I always feel bad¬†for her on those weeks (which seem like it’s been the whole year) that this poor girl is in the studio ALL DAY.

In the thermos is her morning tea I believe…


Have a I mentioned that tea is what this house is known for? Rita has about 2 teas a day, I’m the same and Em, umm.. too many to count. This is why our house had no glasses for like the first 2 months because we be muggin.

Anyways, 9:50am arrived and so did the food.


Apparently our school provides McD lookin food. Seriously, does that not look like an egg McMuffin and hash brown?

I’m going to assume class continued to happen until she went to the school gym for some swimming at 11am. She has been slowly learning how to swim (self teaching) and has really been enjoying it.

As a matter of fact, it makes me smile so much when she comes home all smiles saying that she’s getting stronger. She was telling me how she used to bike to school on level 1 and now she’s doing level 4. Good job to my housie. ūüėÄ

After that, around 12:50pm, lunch happened.


Foodprep for the win! She had stir-fried some book choy (her favourite veggie) with some chili flakes and lots of garlic to have with some white jasmine rice, the dark meat from the whole chicken I nabbed and the two last pieces of buttercup squash I roasted up for her on the weekend.

Fun fact. Stir frying raw chili, whether fresh or dried, creates fumes that will leave you choking for the rest of the night. It’s delicious but you have been warned.

I had roasted up an entire buttercup squash for her and Em the other week because it was one that was too soft and sweet¬†for me (ie. perfectly ripe and the way most people like them the best. I’m weird and love them dry to the bone so they get super crispy when roasted) and Rita absolutely loved it. So this week when an in-class course took over her weekend and made her miss our farmers market trip she asked me to make her another batch and she went through that in 3 meals. ūüėÄ

Snackage happened throughout the afternoon starting around 1:45pm apparently…


That lil baggy I mentioned earlier in the post. I grabbed some of her dried figs and a few handfuls of her deluxe nut medley (both organic from the market), some candied ginger cubes and pumpkin flax granola from Nature’s Path to make a lil homemade trail mix.


Looks like an arrowroot cookie. Could be a cracker…I dunno.

From 2:30 to 3:30 she went on a plant walk with her class. See those drops on her baggy? Yeah it was pouring all day. Guess the profs don’t care about that…


These happen a few times a week where they go to a part of the campus and collect leaf samples to ID later. She says they are fun because she is in love with plants and enjoys seeing new species. Guess she found the major for her!

Post-plant pickin lolly at 3:35.


As I write this it’s killing me that I don’t know what flavour it is. I’m nosey can’t you tell?

Oh update I nabbed her on her way out…Chocolate something¬†she’s says and a mini one¬†that you hand out to the kiddos at Halloween lol

Dinner happened around 5:30pm and she texted me being like

Chelsea I forgot to take a picture of my dinner!!

….but I took a picture of the menu..


She’s so cute.

She had that soup, which she said was really yummy (as the sign says!) and a Philly cheesesteak sammich.

Workin Workin Workin

She arrived home around 9ish I think to dig into her pint of Baskin Robbins Mango Tango ice cream at 9:47pm (hahah so specific)..


And some more of that pumpkin flax granola…at 9:55pm. <- She takes this tracking seriously. LOL


Then she crashed probably around 11:30pm. Another long day in the books for her.

So there was a look into the eats of my housemate. A girl who loves food and gives her body what it wants, when it wants it and just enjoys herself.

Something everyone should be able to do!

Oh and I wanted to show you how funny she is…

IMG_8258Yes she actually wrote everything down for me! She was totally excited to do this lil day in the life of eating post and took her job very seriously.

Thanks Rita!

Anyways,¬†I’m looking forward to tonights lil dinner party we are having and hopefully I can make a zucchini lasagna that is not too watery this time. They tend to do that because of the high water content in zucchini so I have a few tricks I’m pulling out of the bag (roasting the zucchini + very thick sauce) for this attempt and hopefully my guests enjoy the end result

I will not be having it as 1. it contains cheese which I can’t eat and 2. my coach would hit me over the head because it doesn’t have carbs. But I have¬†mentioned before that I love throwing dinner parties because it lets me be creative in the kitchen.

Happy Wednesday Friends, I’m off to train chest after eating my second pre-workout massive plate of food…



Favourite Ice Cream Flavour?

Do you like Trail Mix?



Tuesday Thoughts

***Edit this failed to post yesterday. Sorry about that my friends! ***

Hello Hello My Friends.

Midterms are upon me once again.

Do they ever actually stop?

Nutrition was last Tuesday, which, a happy me received 90 on


I was delighted to also discover that I was the top 3% on that particular midterm for that class


…Yeah I’m a bit competitive.

I have my Mammalian Physiology Midterm coming up on Thursday morning and my research and stats course on the following Monday.

Oh school gots me then feeling this kinda way..



Also that following Friday (the 13th) is my MRI of my small bowel. Yay for more tests for this stupid stomach of mine.

Oh and you want to know what time I have to be at the hospital for?



My amazing Dad is coming all the way from home (okay it’s only 30 minutes but still at that time in the morning…) to drive me to the hospital for my test. He says that’s what Dad’s are for. I say he’s just super amazing and…

…he’s just doesn’t want¬†me take a taxi on my own … #OverProtectiveDadSyndrome ūüėČ

Also to add to that day, Andre is coming down to see me. It’s been a while since I have seen him, so it will be nice to catch up. As I have mentioned before, I’m happy that although we aren’t together, we can still keep our friendship.

As far as updates…

I was asked about how I was doing with the reduction in my gym days. So I lost one day (I’m down to 5 times per week) and this past Saturday was my 2nd week of having that second rest day and I have to say that its really hard. Sometimes I think it’s harder then the food is for me. Sometimes..

It’s hard to say that I can’t do what I love.

It’s my morning routine and is really throwing me off.

I hope that I can work my way back to those 6 eventually once my body is back on track. I just love being there. This weekend was a lil bit better as my Mom came up for the farmers market with me so that was nice. I missed her. Dad was working the whole weekend which is why only my Mom came up. 

Other Updates…

~Still haven’t gone for ice cream. It’s now been 2 weeks and my “cheatmeal” has continued to be that Freshii salad bowl. Yeah Mike sent me through the ringer for that one basically saying that I was being ridiculous but I can’t help but feel bad for eating out on my SECOND restday of the week. My Mom said the same thing.

~I have really been trying to set myself up for going out for ice cream again because it was something I really looked forward to. Everyone has been saying that the only person in my way right now is myself and yes that’s true but when you are technically bulking, I always feel even more guilt for even thinking about eating ‘dirty foods.’ Ugh these mind games ED, you suck the life out of me sometimes. Hopefully I can pull myself together and do it once soon because Baskin Robins sent me an email saying it was Peanut Butter Lovers Month and well..peanut butter


Does that mean all their peanut butter flavours are in?!? Ermagawd.

~I had a really rough week last week with my stomach. Sorry Mike had to dump the greens in the morning (can’t say I will miss that gag fest) but my stomach rebelled and now that I have been off them for a few days, I’m feel better. This did not help my body image AT ALL as I was super bloated and that was making me cranky and feeling, well, fat and soft. This is hard specifically because with eating more, I’m already fighting my brain which is yelling that I’m going to gain all the fat. Rationally I know this is untrue but that is the lil devil (ED) on my shoulder that I have to ignore on a daily basis.

~I was also super tired last week. Like REALLY TIRED. I dunno if it was because of the stomach flare up or just a combination of dealing with the changes but after my midterm was done, you bet I had a nap every day to try to help myself out.

~With everything going on (stomach+ tired+ change, etc), I unfortunately suffered with some physical anxiety symptoms most days last week. For me, these are where I feel kind of like something is restricting my ability to take a full deep breath in and out. It was mostly at night and not so bad, but that is another reason why I needed more sleep as tiredness can make that worse.

Well that’s it for the updates, full steam forward for this week. As my review class (and thus my blog writing time) comes to an end, I will leave you with a few random comments:


  1. Hello 19 degrees for the next few days! If winter was like this for the entire thing, my need to move to Cali to live may not be as strong.

2. Did you know that although trans fat is required to be on ALL labels, there is a group of labels that escape this requirement. Which ones you ask? Baby food. Yes my friends, foods we feed are innocent and pure kiddos don’t require a warning that their food contains these man-made poisons.

3. That pumpkin I was talking about earlier become a lovely Zucchini Pumpkin Bread with Dark mini chocolate chips a la Ambitious Kitchen


Holler to my unprofessional foodie pictures….

4. I never cease to be amazed with my ability to sear a scallop. Random yes, but delicious! They are crisssppayy.


My fav. Especially when they are fresh from the farmers market! Massive and local for the win. 

Have a great Tuesday Friends!



One Of My Favourite Things….Reader Question

My Friends

Laura asked me a lil while ago to do another post on my favourite activity and I was more then willing to write that on up for her and all you guys who may have questions about this topic as well.

So what are we talking about here?


I actually love to grocery shop. I get so many cool new ideas and inspiration just from wandering around. It’s very relaxing to me…

However, I may have an issue..


Enough said.

Anyways, so onto your question Laura.

What types of tips can you give to students for grocery shopping. What should I buy, etc? What about when I’m on a budget.

So the first thing I’m going to say is that you need to know what foods are right for you and your body and lifestyle. I will talk about what I like and what I feel makes for a healthy lifestyle, but that does not imply that I think my food choices are best. For example, I firmly believe in buying as much natural, whole and organic foods as I can afford because if your body is built off of what you give it, why not give it foods in their most natural and utilizable form?

Of course, not every student can afford or cares to buy grassfed, organic, etc things

And that’s okay.

I tend to avoid things in a box, but some people may love their cereals and such.

That’s okay too.

Take my words with a grain of salt and always, in the end, do what works for you.

Okay so here are my thoughts and tips based off my beliefs about wholesome eating and how to take those beliefs into your grocery store.

Before you go:

~Don’t be hungry. The saying is true, you will buy more things when you are not hungry or not satisfied then when you are content and therefore thinking with a more¬†logical part of your body (ie. not you rumbling tummy). #HangryProblems


~Plan what you may want to have during the week. The extent of this ‘food prep’ list is up to you, but food prepping and having food on hand is such a great thing for busy students as it allows for easy access to fully cooked foods that are good for you, easy to produce quick, on the go meals with and helps to save money as well due to not having to buy out.

~Write yourself a list. Especially if a budget is important, write what you need and stick with it. Bonus points if you know what is on sale! If you cannot do this ahead of time, you can generally see the flyers when you walk in and adjust your purchases based on what is on sale that you like. Things like meats, dairy and fish are great to catch on sale as those are some of your more expensive items.


~Check what you already have. You don’t want to end up buying more then you need or more stuff that can then go bad on ya.

When you’re shoppin.

~Stick to whole foods first. That means you are shopping the exterior (with some exceptions). Meats, fish, dairy and alternatives and your produce are all around the aisles, while the convenience or processed foods tend to be centre stage. I know they seem to be easier then preppin from scratch, but those foods are filled with all kinds of nasties like preservatives, unnecessary sodium and sugars and just stuff your body doesn’t care to house.

~What’s local or in season? Produce bills expensive you say? Try to include things that are in season. If you can’t get to (or don’t enjoy attending) a farmers market, then buying local in the stores is your next best way to save money. More bonus points as you are being more environmentally friendly by purchasing foods that don’t have to travel far.

Selfish point: Buying local also generally means they have retained more of their nutrients as the time between pickin and sellin is less then if it had to be flown in. Nutrients for you, money for your community farmers. Win:win situation I think. 

~Think about non-meat alternatives. Again, if budget is your thang, these will be a life saver for you. As I have mentioned, I ain’t about that soy life so things like tofu, tempeh and the ‘fake meats’ are never going to make my list, but if you enjoy those, then by all means nab some and save some dollar dollars as they are cheaper then animal products.¬†I will say that if you are choosing the soy route,¬†this would be one of my staple organic choices as pretty much all soy is GMO otherwise. Even buying organic here is cheaper then meat generally.¬†Also consider the plant based proteins such as beans, legumes and even some high protein grains and seeds such as quinoa, spelt, buckwheat (soba noodles anyone?), amaranth, etc.

~Bulk Life. Buying staple items such as rice, oats and pasta can save big bucks. Rice is another thing I would recommend buying organic and if you buy the bigger bags, they really aren’t that expensive plus¬†they will last forever!


~Watch your condiments and sauces. These are notorious for hiding those nasty ingredients that we are told about in the news but may not really know we are ingesting them. How about a lil MSG with your thai food? Read those labels my friends. Personally, the only condiment I use is mustard, the others are whole foods like olive and coconut oil, vinegars and such that I can make my own dressings with. If you prefer pre-made, here are some tips:

Dressings: Watch for excessive amounts of sugar, especially in the ‘lower calorie’ versions, which I would not recommend buying anyways. If they cut fat, they have to add other things to make up for it. Those other things tend to be gums, thickeners, sodium and many forms of sugar

Sauces: Sodium is the killer here mostly and potentially some unwanted chemicals. Thai and other stirfry sauces are the worst for sodium so try to stick to lower sodium options, and natural if possible as they tend to not then add weird things to make up for sodium. Also take note of ones that are MSG free. Marketers will use the many different forms of the name MSG in order to try to sneak that ingredient by you so be cautious (check out this list). This guy is one of the big ones that should be banned but still finds its way into many condiments, especially Asian food ones. BBQ sauces tend to rack up in the sugar department so try to either make your own (there are so many easy recipes out there!) or go for natural and sugar free options

Toppers. The most natural you’re gunna get is mustard. Perhaps some hot sauces, salsas and guacs can be okay if they are minimally processed and have a short ingredient list. Things like Ketchup is tough because it has both sugar and high sodium, so if you like it, try making your own version (try this page for an easy and deeper flavoured homemade ketchup!) or just be mindful of how much you use.

~Don’t be afraid of the deep freeze. I actually just talked about this with my housemate a little while ago. Don’t think that frozen vegetables, fruits, fish and meats are lower quality. In fact, sometimes frozen is better for you! In the case of vegetables and fruit, these items loose their nutrients as they ripen and so if they are frozen right after picking, they retain their nutrient value for much longer!

Quick Tip: Look for flash or quick frozen as they tend to yield better products. Other ones may have been frozen at lower temperatures causing clumping and a weird thawed product. The faster and colder they are frozen, the better they will be when they thaw due to less internal damage during the freezing process. #FoodScience.

When you get home.

~Prep some things. Before you put it all away, take the opportunity to help yourself out a lil bit. Even if it’s a small task of washing and slicing some fruits and/or vegetables to have on hand for snacks, every lil bit helps and if you do it before you put it away, you are more likely to do it period. I would also recommend portioning out your meats. Take out some to cook and baggy up some to freeze for later in the week.

Okee well those are my tips for grocery shoppin. I have a few other comments about organic food in general so if you don’t care about organics, then parooze right past this part and I hope these lil tidbits could help you out!

Okay, so I mentioned that I tend to buy as much organics as possible (for my budget) because I want to get the best for my body. Of course, this is fully dependent on the whether organic standards are true to their word

Anyways here are my thoughts.

Fruits/Vegetables: I tend to buy local first (when at the farmers market) and then organic next. If it’s a ‘dirty dozen list’ I try at all costs to buy organic. For the most part, I tend to prefer organics for things I eat the skins of so my greens, squash, sweet taters, berries, etc. Things like banana’s, avocados, etc I don’t really have a prefrence. Yes, if organic practices are truly followed, it’s not just about me, but also about the environmental impact, but if I had to choose due to budgeting, I will go for organics for the things I will be eating in entirety. Also, if I had the option of free trade vs organic for things like bananas, I would choose free trade because #PowerToThePeople..

Dairy: I don’t buy dairy as I’m lactose intolerant, but I do recommend buying organic and humane. You avoid the growth hormones and grass-fed cattle always means happier cows and more nutrients for you.

Meats: Red meat is always grass-fed for me, and in fact, I rarely eat beef, but instead go for my exotic meats from a local bulk freezer place (MacMillans) and those are always pasture raised due to the types of animals we are dealing with (can’t stuff an elk into a closed off pen like a cow..). As for chicken and turkey, I cannot afford those to be grass-fed but most of the time I’m lazy and just by roasted chicken (1/2 the time it’s from GoodnessMe! which is grass-fed, antibiotic free) and take off all the skin.

Fish: I would say about 1/2 of my fish is humane and wild caught, 1/4 is local (from MacMillans again) and 1/4 is just wild. I avoid farmed¬†due to the heavy chemical load, dye usage and the fact that I don’t really like the practice so I don’t like to support it. There are some species of fish that I love but refuse to buy simply because of the fishing practices like tilapia and most arctic char. Lastly, I also try my best not to go nuts on the big fish despite me loving a lot of them (swordfish, tuna, etc) as they take a while to replenish their numbers.

Eggs: 95% of the time I buy grass-fed, no growth hormone eggs. I want ‘happy chickens’ people and you can actually tell the difference. Most people will shrug this off until they see the difference in yolk colour. That pale yellow conventional egg yolk ain’t got nothing on my golden to almost orange coloured free range egg. The farmers market makes these extremely cheap to buy to so it’s a win win once again.

So that is officially it my friends. Laura (and everyone else!) I hope this suffices but if you have any further questions, throw them in the comments and I will happily answer. ūüôā

What are your thoughts on organics?

Do you like game meat?




The Other Side Of Disordered Eating…

That urge…it’s growing.

Your senses, your senses are peaking. Vision is narrowing.

Your heart starts pumping. I want food. I want food now.

Fridge opens. Cupboards open. Bag rips open…

That first bite just feels so good. Not only is the food tasting amazing, but there is a release that is like a high.

Bite one, bite two, bite 10…


You’ve been here before. You’re now sitting on the floor in a daze not really knowing what just happened.

What you do know is that you feel like **it and that you let it happen again.

Just another day. Just another day that you couldn’t stay in control.

Just another day and another binge.

Another day to feel like you failed.

My friends, this post has been something I have wanted to do for a while as I have been asked about binge eating and how to prevent it  it from a few of my readers. Despite never having experienced this side of the eating disorder spectrum myself, I do have some experience working with those who struggle with it every day and wanted to throw out some information about this invisible eating disorder and suggest some ways to work towards one less binge.

Disclaimer: I’m not a professional on this matter. The things presented in this post are strictly from my experience, what I have learned and what I have seen help others.

Binge Eating Disorder (BED) has only more recently been added to the list of eating disorders despite it having similar roots to the more traditional eating disorders such as anorexia and bulimia. I won’t go into too much detail as to what classifies BED as you can check that out by clicking on the tidbit picture above. What I will say is that BED is very real and it is a legit eating disorder. Despite the vast majority (if not all) of those who suffer with BED not being the picture of what we think of when eating disorder is brought up (ie. emaciated), the psychological conflict, disordered eating and negative relationship with food is all the same.

It is the psychological issues that truly form the base of an eating disorder, not the methods or outward manifestation.

An individual suffering with anorexia may feel that her life is too chaotic and uses food restriction as a way to have some control.

In a similar manner, an individual with BED may feel that lack of control and and be overwhelmed but instead of restricting food, they seek food for comfort.

The point I’m trying to make here is that there are many different images of eating disorders because it’s much more of a psychological issue rather then a food issue. Food is simply the tool used to cope with that psychological issue.

Unfortunately for our generation, the world is becoming more and more stressful and for the many who do not have the appropriate coping skills necessary to take the daily hits,  they are simply easy targets for mental illness to take over and disordered behaviours such as binge eating to commence.

I realize that there are many things that lead to eating disorders (genetic predispositions, family, works, etc) but I do believe that general stress is a common theme for a number of mental illnesses.

One thing I want to put out there is that…

If you suffer from BED or have had experiences with binge eating, do not blame yourself and say that you’re a failure. I know that is hard because you feel as if you should be in control of your own body, but the truth is (and you know this if you stop and really think about it) that when in the middle of a binge, you are not really there. A true binge is a full loss of control. You are not present anymore and so how can you blame yourself for something you can’t even remember partaking in?

You can’t, so stop beating yourself up about it.

Negativity and self hate is not going to help you move forward and gain control. Gaining control requires self confidence and self awareness. You need to tell yourself and truly believe that you can fight this.

This takes a lot of time. A lot of patience and a lot of self reflection.

Reality is that you will relapse and that doesn’t mean that you failed. The mind is powerful and you have to be realistic and kind to yourself rather then beating yourself to the ground if you are not 100% cured after deciding to start your journey out of the dark place that is BED.

So how can you help yourself?

Remember I’m not an expert but I have seen that these can help some deal with binges and perhaps prevent them from occurring or at least lessen the extent the episode.

My thoughts:

  • Keep a diary. You need to self-analyze and you need to do this a lot. Write down your feelings every day (not just on the days of a binge) and be specific! Really reflect on those feelings and think about what triggers them. You can then correlate that with binge episodes. By doing this, over time, you may be able to at least know days that you may be vulnerable and then bring out those other coping mechanisms to try prevent an episode from occurring.
  • If you are feeling vulnerable, don’t let yourself be alone. Whether this is meeting up with a friend or just placing yourself in a public place, change your environment to a more social one as you are much less likely to binge in the presence of others.
  • I believe it is very rare to have food of preference for a binge as, once again, you are not in control so you don’t choose what you eat, but if there is a small percentage who do, get rid of it. Don’t have it in your house at all.
  • Work at being more present during the stages of the binge. This is extremely difficult I know, but really work at being more self aware of your body and behaviours when you start feeling a loss of control. By being more present you may be able to remove yourself from the situation and prevent or lessen the severity of an episode.

One last tip that I was told actually helped during an episode was drinking a full bottle of carbonated water (or just water can work too) when you are feeling that impending binge coming on. The bubbles in the water on top of the pure volume of liquid hitting your stomach at such a fast pace will make you not feel good. In fact, this may sound extreme to many as you will probably feel slightly nauseous, especially if you’re a female. So why am I telling you to do this? Well, it may be what you need to bring you back to reality and gain some control because you’re feeling uncomfortable already.

Isn’t that a bit extreme?

Yes. But so is binge eating. I in no way support the idea of making yourself feel bad in any way, but I have been told this method helps if you are able to know that binge feeling before it takes over.

Once again, take that as a simple option, I’m not telling you to do these things if you disagree.

I feel like I have so much more to say on this issue, but I’m going to cap it at that. Please, if you take anything away from this post let it be that it’s not you letting it happen. You are not allowing this behaviour to occur. Therefore, it’s not something you can say is your fault. Take the time to work at discovering your triggers and promise yourself that you will not verbally abuse yourself if you aren’t perfect while you are trying to help yourself.

Love yourself even in those dark times. They are hurdles. Hurdles that you can overcome. I believe in you and your strength.



When You’re A Human Flame Starter…GERD

My friends!

How are you all on this fine day?

I have had a request for a post on my experience with GERD and how I manage it day to day from the lovely Kristine (Thanks lady! :-)) and I’m happy to share that with ya and hopefully anyone else dealing with any form of acid reflux can gain something from this post as well.

I also was asked by a reader or two whether I was taking questions now that I started that “Work With Me” section and the answer is a big fat YES! Please remember that that section is not going to take away from my blog whatsoever. You guys inspire my posts so never be thinking that I will ignore questions now that I started that. Think of that section as something separate from my bloggy and ask and comment away. I want to make sure my posts are still relevant to you all so I love when you all ask questions and make requests.

So now onto something a lil fire-yyy.

Dat GERD or Gastroesophageal Reflux Disease.

Because I want to share my own experiences and ways I deal with it, I won’t get into the nitty gritty details of what it is, but go to this site for a better understanding if you would like.

To be brief though, GERD or acid reflux is where the liquids from your gastrointestinal tract (which contain digestive enzymes and acid among other things) comes back up into the esophagus and often causes a burning feeling due to it literally inflaming and damaging the esophageal lining. That heartburn sensation is the most common complaint associated with GERD but there are a host of other possible symptoms depending on your specific body and case.

Not a nice feeling when your throat and chest feel like they are on fire…

Click on this picture for another individuals story with GERD.

So what do you do about it?

Unfortunately there isn’t much you can do to get rid of it as it’s not curable. Sometimes it can show up temporarily, such as in some pregnancies or can be caused by medications, but in most cases where GERD is diagnosed in an individual, they are stuck with it for life. There are prescription medications and even surgeries that can help sometimes, but it is often a turn to your diet and lifestyle that will better allow you to manage your symptoms on a daily basis. You just need to learn your triggers and then try your best to avoid them.

Oh and don’t load up on antacids. Too much is not good for you. Read the bottle, it says so.

Yes I know…another trial and error process. Oh body, why must you be so complicated?

So what’s my story?

I will be brief (pinky promise!) and then share what has seemed to work for me.

my storySo that’s my shhhhpeal and what I have gone through personally. Now to help you out based on what has helped me.

There are lots of things out there that you are told to avoid in order to manage your symptoms, but always remember that everybody is different and some things may be okay for some and not for others. Here are some of the things I have experienced.

Don’t eat spicy foods. Have you seen my food? I rebel against this rule and haven’t noticed that spicy food ever leads to more acid reflux symptoms.

Eat smaller meals. This one was tricky. Yes being overly full can lead to more reflux, but for me specifically, eating too often led to my digestion getting thrown off. So I traded off and do 4 meals a day.

Eat slowly. This stops you from overeating, which leads to greater acid production and greater regurgitation of that acid due to stomach distension.

Take a walk after your meal. This can help ease the digestion process and get things moving and empty the stomach quicker. This does help. However, don’t get all crazy and go for a run because that causes the opposite as your stomach as not emptied enough yet and if you don’t end up puking, you will definitely get heartburn at least.

Don’t eat too much sugar, processed food, etc. I can’t say much for this because I don’t eat those on the regular, but I always vouch for limiting those in your diet (moderation not rejection!) anyhow because they don’t provide much nutritional benefits.

Don’t lie down when you are having heartburn. This is very true. When you lie down, it better allows the acid to creep up as gravity helps to pull it down. If you’re going to sit down or if it’s when you’re going to bed, make sure your head is elevated to try to alleviate it a bit.

Lose weight. This may be the case for some as obesity tends to be associated with acid reflux symptoms. Apparently when you are overweight, the sphincter gets lazy or more relaxed. For myself, this is not the case, so once again, take at look at your own situation. If you are overweight, it can help to loose weight.

Other foods that are suggested to be avoided..



Onions and Garlic. Ooooh my favourites. I love raw onion in a salad but I do find I have issues if I over do it. These two are also high FODMAP and thus may also cause digestive issues as well.

Peppermint. I drink peppermint a ton and love it but I do find that I can get heartburn from it occasionally. It’s not that bad so I drink it anyways EXCEPT if the acid is already there or I’m feeling very distended from my last meal.

Alcohol and Smoking. Both are relaxants and thus can relax that sphincter which you don’t want.

Caffeine. I learned this after realizing my daily afternoon green tea was causing me to get heartburn EVERY DAY. It was a hard thing to give up let me tell you. I can’t imagine how coffee would make someone feel…

Bubbly or carbonated drinks. YES YES and YES. Not only do they cause me to bloat like crazy, but they also give me heartburn. Avoid.

Fatty Foods. Apparently these relax the sphincter and increase acid that comes back up. Additionally, fat is a slower digesting macronutrient and thus delays stomach emptying. Personally, I haven’t found that eating fattier foods, like high fat fish, etc to cause that, but perhaps there is a connection between the type of fat in these high fat foods? Maybe things like high trans fats and possible some saturated may cause more reflux over those healthier ones like mono and poly-unsaturated varieties.

I hope that helps¬†you Kristine and anyone else who has to deal with these symptoms. If you have any other questions, throw them in the comment box below. ūüôā

Let us all be fire free…Or maybe not because then maybe one of these guys will come put it out…

Anyone watch this show?

Sorry for my few male readers out there, my girls needed their dose of guy-candy. It’s been a while.




Getting Your Fitness On Home-Style

Hey Friends

This is something I have been meaning to post about for a while as many of you have asked about what to do if you have no access to a gym. Although having access to equipment in the gym is the ideal situation, there is nothing wrong with working out at home if that is what you have available to you.

In anycase, you’re doing better then the next person who just doesn’t do anything exercise related because they can’t get to a gym right?

Good on you for getting creative and getting your sweat on at home.

In a typical Lil Miss Fitness Freak fashion, I will show some blog love to give you some examples of great blogs that have shared some at home workouts that will get you glistening.

But first…

Here are some tips.

  • Find your own resistance. Find something with some weight for when bodyweight becomes too easy for you. Just because you’re at home doesn’t mean there is no such thing as pushing that lil bit further. Cans, bags of flour, purses, backpacks, etc, etc. You can adjust the resistance based on your progress but remember, just like at the gym, if you can do something 4 thousand times its time to rev it up.
  • Climb to new heights. This kind of goes along with the previous suggestion, but find things that give your a variety of heights to work with. Things like couches, tables, stable chairs and stools and such can either help you build up to an exercise your muscles aren’t ready for yet or make things harder. Push-ups serve as a great example for both. Place your hands on a table to make it easier as the lower incline takes some of the resistance off, while switch it up and put your feet on it to make those push-ups harder. Just make sure your form doesn’t break down.
  • Have some breathing room. Make sure you give yourself some room to work!
  • Plan it out ahead of time. Just like if you were to walk into a gym, know what workout you’re going to do, whether you’re making up your own or following a guide. This way you will be as efficient as possible and not have to stop constantly to think about what to do next or to readjust everything because you didn’t plan a good flow of exercises.
  • Take it outside. Think you’re stuck inside your house? Not a chance. When the weather cooperates, go to a park, yes a kiddy park and do some work there. Sprint up hills. Run the nearby trails if you’re lucky enough to have those close by (Hamilton peeps!), find some stairs or bleachers to climb. They are all fun and games. Think outside the home box.
  • Buddy system all the way! Have a housemate/roommate, sibling or parent? Get them to join in and you can help to push each other plus it makes it even more fun.

So with that, lets get sharing eh?

Here are some awesome gym-free workouts coming at you. Click on the pictures for the video and/or link ups.

For the outside adventurer…

I love Nikki Blackketter’s YouTube channel. She is always trying random things to keep her exercise fresh and fun. Check out her stadium workout.

Check her out here and see how she switches it up fitness wise.

Ever in a hotel?

This is a great workout in general for when you are low on equipment and wanna have fun with different surface heights. This is even great for when you are confined to a small space. Once again, Heidi has some great tips for workouts both in and out of the gym as she travels a lot for her fitness modeling.

A student for all my fellow students.

Josie is the girl…ie the man, but totally a girl…cheese show. She is actually such a great motivator for healthy lifestyles and balance. Being a busy student herself with a life, school and extra curriculars, she shows you have to live your life while also treating your body with the respect it deserves and keeping that mind healthy.

When you don’t even have a timer but you have 20 minutes.

Screen shot 2015-04-23 at 10.00.15 PM

This HIIT ladder is great for those who only have a short amount of time but want to sweat. Yes it’s cardio, but remember there is a difference between HIIT and straight cardio. HIIT has a host of benefits for cardiovascular endurance and strength building. It even has a timer going for you so you don’t need any equipment at all! Sweat, baby sweat.

Ignore the title. Are you ready to HIIT like a beast?

This title irritates me for obvious reasons, but it is a great HIIT workout that appears to be great for athletes as it offers a lot of movements that could be beneficial for functionality.

Screen shot 2015-04-23 at 10.07.56 PMPssh, “like a girl.” What does that even mean?

No Nonsense Circuit.

From one of my favourite bloggers, Julie has a ton of great at home workouts here including the one posted below.

no nonsense circuit

She is super sweet and positive and her blog is just a great read in general. She’s expecting a lil boy soon too.

Wanna Be a Mermaid?

The Tone It Up girls have got it going on. This Mermaid routine is one of their newest videos to post for the summer and they have created quite an amazing site for both fitness and nutrition. They have tons of videos for isolation fitness routines and full body. They even have holiday versions, vacation workouts and much, much more.

BIKINI_SERIES_TONEITUP_VIDEOMake sure to check out the rest of the Katrina and Karena’s site. They have blown up all over social media.

Last but not least

Another social media icon is Cassey from Blogilates.

I’m sure you have heard of her, but have you really checked out her page? She features tons of workouts, nutrition posts featuring fun recipes and health tips and lifestyle vlogs and posts that are geared towards self love and balance.

Here’s a single example, but make sure to parooze around her site to benefit from what she has to offer.

Screen shot 2015-04-24 at 9.56.46 PMAnyways that’s all I have for you all for now. This came just in time for Fitness Friday and I really hope this can be useful to you guys!

Happy weekend friends! ‚̧