Lil Miss Fitness Freak

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


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Carb Blocker Rantage…Fitness Friday 40

Let me just start with a video Layne Norton posted…

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Link

First of all, LOL

Secondly, our topic at hand can be found at roughly 1:38.

So what are we talking about here?

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Carb blockers.

People take them to basically “undo’ eating carbs…

Lets chat about why these are complete and utter BS!

#SaveYoMoney

We will lead our discussion with some points from Layne’s ranting.

If something is essentially blocked in your body, this means not digested and if you flushed it that would mean diarrhea…

When someone takes these, do you see them runny rapidly to the bathroom after their meal?

No.

“Thank goodness because that would be uncomfortable and, quite frankly, embarrassing.”   -Layne

Why would you have diarrhea?

Diarrhea occurs when the body pulls water into the gut and that causes a ‘dumping’ or flushing of some of the intestinal contents as overly liquid stools. For example, if your body is trying to get rid of something it doesn’t want (perhaps a bacterial infection) or is trying to rebalance a major shift (you eat something with a really high osmolality), water will come in and that will evacuate it in a more quick manner.

And you run to the bathroom.

So no diarrhea is seen from popping these pills before you eat the entire bread basket, so what happens?

Well if those carbs are not digested in the intestines, they make their way UNdigested to the colon. Due to the colon not having enzymes to break down food, your bacteria goes to town on this undigested starch and ferments it. This produces a lot of byproducts (gases, acids) including short chain fatty acids, which can be used as a source of energy by the bacteria. Thing to note is that you essentially still took in all of the calories…

So, fact number one, carb blockers =/= calories being ejected out of the body.

“There can be a “virtual blocker” per say if you block one of the main carbohydrate enzymes..”

So if it doesn’t “flush it out,’ what other way could these things work? Inhibition of the carbohydrate enzymes!

Yes, if you loose/inhibit enzymes to digest starch, than yes some or maybe even quite a bit of it may go undigested. As he explained, you really cannot cause 100% enzyme inhibition…

Either way, you end up with the same undigested starch making it’s way to the fermentation factory that is your colon and get the exact same outcome as before..

Fermentation byproducts (SCFA) –> energy to large intestine –> you still take in the calories.

So again, not what you wanted.

He mentioned, which should be noted, is that this lack of digestion may in fact blunt some of the glucose response, which could be helpful for those with poor insulin control. But we are talking the normal population in this case. 

Everyone, once again, pills are not magic. They cannot make you flush away calories in the food you are eating. They cannot make them go away.

If we didn’t have such an extreme way of doing things (i.e. restrict all carbs then eat the whole kitchen worth of carbs) maybe we wouldn’t have even a thought to come up with some crap like this.

This all leads back to a common theme from me…

Restriction leads to nothing good

Pills lead to nothing good.

I’m talking weight loss pills here..

AOJqpA

Avoid both (oh and Dr. Oz…) and perhaps you will be a lot happier and healthier.

So, although I could just end off with that and say you should trust the words of Dr. Norton (which you should really take him seriously, he knows what he’s talking about), here are some articles for your science-nerds to read up on if you want

Huntington and Shewmake (2010) No clear evidence of benefits AND OR safety hazards of many weight loss aids such as carb/nutrient blockers

Preuss (2007) this was a rat study but I used it to point out a something. So it showed that the carb blocker (CB) they used reduced the insulin response after carbohydrate intake BUT notice there was not weight change in the controls vs. the CB. The thing that Layne discussed is that although the response to the carb intake may be blunted, the absorbtion of the calories won’t really change and this can be seen with the lack of weight loss occurring in the rats.

Keep in mind, animals are not humans…

Other studies like this one suggest that once again, these carb enzyme blockers/inhibitors may act to slow the absorption down (i.e. blunt the glycemic response as stated already) like a fiber would naturally. Again, slowing down absorption DOES NOT MEAN LACK OF CALORIE ABSORPTION

So I will leave you with that.

Leave the carb blockers on the shelf.

Eat some fiber.

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Fiber can help slow the digestion of carbohydrates leading to longer satiety and perhaps control feeding. 

-Chelsea

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To Count Or Not To Count…

My friends, Happy Thanksgiving week to my American readers, I hope you are going to be enjoying family time this week and some good nomz!

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I wanted to chatter a bit about a topic I have been sitting on for a while…

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Yes dem Macros.

Tricky topic, well I believe it is, and you will see that in the video as I discuss both sides and try to come to a conclusion.

Take a listen and let me know your thoughts.

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Link HERE. I’m sorry I just checked it and for some reason the whole video is not in sync. Take a listen and ignore the fact that it doesn’t match up to my actions. Sorry, damn iMovie.

Happy Humpday friends! 

Do you track?

Do you think people should track?

-Chelsea


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“Basic Bi***” Oatmeal

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Friends!

So I finally got around to doing a tutorial on how to make my oats. I have been asked a lot throughout the past decade (wow that feels weird saying that) how I make my oats because, I’m an oatmeal pro and I ain’t afraid to say it.

It’s not hard you just have to put a lil creativity and patience into it. Trust me, it’s well worth it.

Anyways, I decided this morning was going to be the time to do it so I hope you enjoy it. Please excuse my poor video quality. I know I say this all the time, but for real friends, it’s the best I can do currently. I hope the content is enjoyable enough to make up for the crap-tastic video aesthetics.

Click the link below the video picture to take you into the tutorial to make oatmeal from every white girl’s dreams….

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-Chelsea


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A Welcome Back To Myself

Hey friends, so long time no vlog?

Yeah, I took a bit of a hiatus from the vlog world and I apologize for that. I will talk a bit about why in the video below, but I have been itching to chatter at you guys face to face for a lil bit and I hope that you will enjoy the content I hope to bring.

Please ignore the fact that I do not have fancy cameras, nor do I have experience with video making, so I hope the content and my words are good enough to keep you intrigued. Who knows, maybe I will snag my housemates camera and test that out to see, but for now, it’s just me a my macbook coming atcha.

Also, I’m sorry if this first introduction was a lil bit scattered. I just wanted to get my thoughts out and of course I just jump into these things spontaneously so hopefully it’s not too disjointed.

#ForeverRealAndHonestWithYouAll

As always, thanks so much for coming to my page and watching and supporting my journey. I always hope to give you a lil bit of knowledge with everything I post, so heres to more of that.

I hope you enjoy. XO


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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.

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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.

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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!

-Chelsea


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Follow-Up + Tuesday Thoughts

Hey Friends!

Just a few lil thoughts I had to share for today. Bring on the typical Lil Miss Fitness Freak randomness

1. Thank You

Thank you all so much for your love, feedback and support on yesterday’s vlog. It means the world to me trust me. I promise to bring you along on this journey with me so that that hopefully it can help anyone who may be going through the same thing. Facing fears is not easy. It doesn’t just happen without internal struggles and some ugly times and I hope to be as real with you as possible.

2. Feedback

Speaking of yesterday’s video, a lot of you had concerns about what to do next or that you will gain weight if you stop doing cardio. Check out my follow-up video below (click on the thumbnail) as I attempted to clear your concerns. I hope that helps.

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Complete 180 comin at you random-wise as we continue these Tuesday Thoughts….

3. I’m Really Gunna Miss My Dad’s BBQ

For real though..

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Sweet potatoes + grilled curry seasoned hoki fillet topped with avocado and olive oil drizzle + unpictured appie salad as usual

 I thought roasted sweet potatoes were good, but charred on the barby just takes them to a whole new level of amazingness. Anyone else in the same boat where the black, charred parts are the bestest?

4. I Faced My First Fear Challenge Today.

As part of increasing my calories, specifically carbohydrates, my nutritionist and I planned on slowly adding an intraworkout supplement into my training. It was something I was thinking of doing for a while, but dried fruit really freak me out because sugar is the biggest fear thing for me. I actually brought up the idea as I have seen many people on YouTube who use candy as a pre or intra (meaning during) workout boost of sugar to finish their workout strong as opposed to dying off and half-assing the end part of their training because their glycogen or energy stores are gone at that point. As Gabrielle and I discussed, once you reach about 1.5 hours of training, it is about time that you consider a refuel as your glycogen stores are probably starting to wane a lil bit. I have regularly felt drop off and so I really did think about poppin some dried fruit as a way to get my flame back on when I start to fizzle out BUUUUUTTT..

The sugar freaked me out and I didn’t do it.

Today, as part of my goals this week, I will say that I successfully popped dried figs during my workout today and I didn’t die. Did I feel a bit of guilt? Yes. I felt guilty as my body heated up like fire because my metabolism is not used to concentrated sources of sugar. I felt guilty feeling that sugar on my teeth after I ate them just tauntin me that I ate something I feared.

What I also noticed?

I didn’t feel half asleep on my drive home due to being uber depleted and fatigued after being drained completely during my workout. I was also able to power through the rest of my workout feeling more alive.

So like I said before, I need to focus on those later benefits that I felt and not think too much about the other things. I train hard and if it helps me perform better, why should I be afraid of it?

So the dried figs will continue on. One day at a time.

5. I Miss My Housies.

Emily texted me the other day and she made my whittle heart melt.

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These two have honestly become my best friends and I truly miss them already. We have our own lil jokes. Our own traditions. Our own quirks. We even have our own go-to restaurant that we always have our date nights at.

So glad my housemates love Thai food as much as I do. Red Papaya is our jam-a-rama.

So glad my housemates love Thai food as much as I do. Red Papaya is our jam-a-rama.

I get to have Rita in my life for the next month or two before she heads back home to China, but I’m without my Emily for the whole summer as she lives in Montreal. I’m excited to live with them in our new house next year

6. I’m Going Over Board On Halibut.

Spring and summer time is the ONLY time that halibut steaks are available. Steaks are immensely better then any fillet will ever be tenderness and moistness (sorry…) wise because you are baking it with the bone in and the skin wrapped around it.

Pretty sure I have eaten this 3 times this week…#Obsessed.

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Once again, grill that baby up for the biggest mouth-gasm.

7. That Meme Though..

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So true. Anyone else? I actually feel like a dog no joke. I will totally make you a plate but don’t even think about touching whats on my plate if you want your fingers.

8. Nut Butter Amazingness.

So I absolutely adore the White Chocolate Raspberry Questbar flavour and well, this is an obvious love..

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Why must you been so smalll whittle package. That won’t last.

Found this gem on Netrition.com. Paleo approved, no crap and no sugar added. Bam.

9. Speaking Of Questbars…Squeeeeeaal.

I have a problem. They were released this morning… Money was removed from my bank account and a box was ready to be shipped to my parents house by this afternoon.

There are worse addictions right?

Anywho, those are my thoughts for today. I hope you had a great Tuesday friends.

Are you a fan of chocolate mint?

What’s you’re go-to restaurant?

-Chelsea


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Update + Cardio Cycle Brooke Question

HIYA Friends!

Who’s done exams?

If you’re not, I hope you’re finished soon so you can join me in this vacay bliss.

Plans for the summer?

For me, I’m hoping to nab a job first off. #NeedMoney

I applied for a volunteer position in the clinic on my campus for being a dietetic shadow volunteer. Unfortunately the nutrition spots were all filled for the summer (crossing my fingers for the fall) but they offered a physio shadow position so I might be able to take that one! It may not be nutrition but it is still something that offers me clinical experience and it is technically related to exercise so it should be interesting.

I’m also hoping to get my application into Homewood in Guelph which is a health care clinic that specializes in mental health and addition. In fact, it has the largest eating disorder program in Canada and the most recognized addictions program as well.  I knew someone who volunteered in the eating disorder unit and helped out during meal times and I think that would be an amazing opportunity for me if I had the chance to do it.

Bulking. Yup. Bulking. This is for real this time though because my parents have put me on lockdown and have set up some dates where if I don’t start to increase my weight by July there will be some changes that will happen that will definitely conflict with my goals. I was just starting to see some gains and then I got that bout of food poisoning and it literally just dug my grave for me. So now I need to crack down on that voice and my fears and just get it done no matter what. This is my life and I want to be in control. I can do this.

Is it frustrating that one single sickness incident has spiraled into my parents being scared and now forcing pressure for weight gain…?

Absolutely yes. I’m angry with my body that it looses so quickly. More so though, I’m angry that my mind has let it get to the point where I really have no buffering weight for if I get sick. I need to fix that and it starts now. Just trying to stick to the positive thoughts…

Extra food will get me out of my plateau at the gym.

Extra food will mean I’m less tired and less cold.

Extra food will give me a glow.

Extra food will make me healthier.

Positivity will get me through this rough time. Be ready to see this journey unfold.

So enough about me, now onto you. In particular, onto you Brooke. You asked me this question quite a while back and I told you to hold tight because I wanted to do a video on it and here it finally is. I hope it answered what you needed and helps out anyone else as well.

As usual, click the thumbnail and that will take you to my vlog where I answer her question.

How do you get out of the cardio cycle?

Photo on 2015-04-19 at 14.18Please leave your thoughts, responses and feedback below in zee comments as usual as I love hearing from you guys. 🙂

Also, before I leave you all, I found a video about a week ago that really summed up my opinion on Juice Cleanses. I have mentioned her on the blog before, but Robyn really is just a great person and I like to bring her on here once and a while as she can be a great resource for anyone here looking for nutrition advice from a Real Life RD.

One day I hope to be where you are, well were as you switched gears to nursing, but her knowledge and experience is really beneficial!

Enjoy! Again, click on her blog image for the video link up. Sorry Robyn, I snagged your info picture for the thumbnail…I hope you don’t mind.

I hope you guys had a great weekend and I will chatter with you all soon!

-Chelsea