Lil Miss Fitness Freak

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


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Happy Gut, Happy Training

Happy Fitness Friday Friends!

I thought I would keep trekkin along on the gut topic as more recently gut health has really been getting some hot attention. It would have been nice if the importance of gut health and taking proper care of your flora and and such was noticed earlier but that’s science and they are only really starting to crack the surface on this whole intricate system (which did you know actually has something very similar to an entire CNS for itself??!).

happy-tummy-2

So why am I talking about this for Fitness Friday you ask?

Well, as you’re probably aware, your gut is important for a number of things. Some of those things are extremely vital to your training…

~Digestion and absorption of the nutrients you get from your food

~Making short chain fatty acids that can also be used as a form of fuel

In taking a deeper look at the first one, obviously an efficient and EFFECTIVE digestion system not only helps you get the nutrients you need but that ultimately affects your mood to train and how intense you think you can go, your energy levels, your strength levels, recovery ability and overall just makes you feel good enough to have a beneficial and enjoyable lift. After all, who enjoys anything when their stomach is is just not right?

So with keeping this post low key and not too wordy, I thought I would share some tips for optimizing your digestive health and also some things that can help when your stomach decides to attack you.

These are going to be coming from my experiences and my coaches suggestions mostly. Some other things I may include are those that I have heard about but may not have much experience with SO they may or may not be effective. I still want to share them, however, because gut health and what makes people feel their best is so variable that some random things may work for some readers.  

So lets start with somethings that help optimize gut health and prevent issues.

Probiotics

Adding healthy, live cultures to your gut is a good thing. Many things inner environment today kill our flora. With less bacteria, you have less lil guys to break down your food and can cause poor digestion. Invite some new people into your lil biome to help yourself out. Ensure they are refrigerated! Ones on the shelf are no good. 

Glutamine.

I talked about this one in a previous post, so check it out here. I also talked about making your own gelatin gummies there too which are loads with glutamine naturally and are very cheap to make.

Bone Broth.

Going along with glutamine and probiotics, making your own broth is great for your gut and very satisfying during the winter months here in the great white north. Ensure to use free range and organic chicken or beef with the bones to get the live bacteria and the most omegas and glutamine.

Apple Cider Vinegar.

Another thing I already talked about here, but I will say that this is helpful for adding more acid to the gut to help with breakdown. It is especially helpful for those who have low stomach acid and often complain of indigestion. Lemon juice also has similar effects.

Fermented Food.

Kombucha, Sauerkraut, raw yogurts with the active cultures, etc are all great sources of probiotics and thus have the same benefits as taking a supplement, just in a much smaller amount. Take caution though, these may be a problem for some. For example, I love love love kombucha, but the carbonation that naturally occurs with the fermentation doesn’t go over well with my tummy unfortunately. Trial and error with these guys friends.

Watch your water consumption with meals.

Sounds weird, but makes sense when you put it all together. If you drink water during a meal, the liquid will dilute you enzymes and simply slow digestion. Consider holding off on the drinks until a lil bit after you have digested a bit. Some say 30 minutes, but I always say to go with your gut…I’m so punny…

Avoid gum or things that add excess gas in the stomach.

Gum. Beer. Carbonated drinks. Straws. ETC. All of these are going to put lots of gas and excess air into the gut and if you’re very sensitive, well you’re gunna get an upset tummy plus bloating. Also, chew slowly and don’t gulp in tons of air.

Say no to artificial sweeteners.

These tend to be HUGE gut irritants. Whether they give you diarrhea if consumed in large amounts or just straight up gas and distention, they do not make for a happy gut.

Sleep!

Sleep is super important for many things, but one clear cut trigger for my stomach is go hay-wire is if I don’t sleep enough. Poor sleeping, whether it’s chronic or even just a couple days, can really cause your digestion to slow right down and cause you discomfort so make sure you are getting your beauty rest.

…and a last and seemingly obvious one…

Avoid things that your tummy doesn’t agree with.

As mentioned, this seems obvious. If you get an upset stomach after eating something, don’t eat it. Surprisingly, I have heard of so many cases where people say they choose to suffer the consequences and just eat it. To each their own I guess but if you have a serious sensitivity like celiac, where further consumption continues to damage your intestinal track, you need to give you head a smack and just quit cold turkey.

What about when your tummy gets mad…

Low FODMAPs.

I would have said BRAT diet foods BUT I’m much more confident in this approach for a few reasons. One, apple sauce is out for me because I have experienced issues with apples, which are high FODMAP. Also, the bread is another issue. What if your issue is wheat? Overall, yes the FODMAP diet is more restricted but most often chronic digestive issues are from sensitivities that you are going to have to figure out and those often require elimination and then trial and error. By going full low FODMAP you are giving your system a break from all inflammatory and problematic foods and then can re-try them when it’s a bit happier.

Slippery Elm.

I personally have taken this, but not sure whether it made a difference at the time because I was trying so many things at that point, but I have heard good things from others about this one. You can get it in a supplement form, but they also have it as a tea.

Digestive Enzymes.

If you know you have issues with digestion OR for those who are thinking about starting a bulk, digestive enzymes can help support the breakdown of your food simply by adding more enzymes to the playing field. You can chose ones that contain one or more types of enzymes depending on your needs. Have an issue with dairy? Try lactase. Don’t know what your issue is? Try a multi-enzyme.

Pineapple.

Speaking of enzymes, pineapple actually naturally contains an enzyme of it’s own, Bromelain, which can also help digestion. Plus pineapple is awesome. Just be careful not to over do it or you will find yourself peeling the top layer of your mouth off…

Mint Tea.

I always do well with peppermint. Whether you have nausea or you need something warm and comforting when your stomach is being annoying, mint (specifically peppermint…yes there is a difference!) is always my go-to.

Take it easy on harder to digest foods.

Red meats, fats, raw vegetables, high fiber foods, etc are all much more difficult for your system to take care of. When it’s already upset, go for things that are absorbed more quickly and easily. Think low fiber carbohydrates (cream of rice, oats sit well for some, pumpkin, squash, white rice and potatoes), some fruits like bananas, lean meats and fish and easier digesting fats (but still keep these a bit lower) like coconut oil, which bypasses the liver and goes right into use as energy.

And finally be patient. When your stomach is upset, the best you can do is be nice to it and let it settle. Try not to stress about it and let it run its course. Ensure that if it’s a new problem that you take a look at your recent eats and activities and try to figure out the trigger so you can try to avoid it in the future. If it is due to chronic illness, I can relate and I’m sorry you have to put up with that crap but I can only hope that these can serve as a means of coping with it when it looses its mind.

Hope your tummy’s are happy tonight and enjoy the rest of your Friday friends!

-Chelsea


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The Forgotten Nutrient…Fitness Friday 13

Guys there is a micronutrient that is feeling left out. Do many even consider it a nutrient at this point? Well, we all should be because it is essential to your overall well-being.

~It helps you stay satiated which can help with maintaining your weight

~It helps your body bed rid of excess toxins

~It keeps your colon healthy and clean

~Healthy digestion requires it

~Keeps cholesterol in check by helping to excrete excess from the body

~Helps keep your blood sugar normalized by slowing the entrance of nutrients into the blood stream via digestion. 

And so much more.

Did you guess what I’m talking about yet?

fiber

Cough…that would be FIBRE we Canadian here eh!

Fibre Fibre Fibre, oh where do we begin…

Fibre is a necessity to life for more then the reasons than I mentioned about above. If I were to go into a lot of detail on all of those then this post would go on for eternity so, take my word for it that it’s a wee bit important.

One thing I wanted to really touch on was the importance of fibre for performance and body composition, as this is a fitness related post right?

So lets start with Body Composition

Because lets be honest, that is probably the first thing people will want to hear about.

So, I would say that the general relationship between body composition and fibre focuses on satiety. Satiety is a critical component of maintaining a healthy weight because it is what keeps your calories in check because, obviously if you’re full, most of you won’t eat more.

Also, if you really think about it, what foods are often higher in fibre? Well it’s not the highly processed ones. Nope, it’s your natural foods like fruits, grains, and vegetables. These are the foods that help keep you fuller for longer and can keep you from raiding your pantry 5 minutes after eating your meal.

fibre foods

Another thing about these foods is that they tend to be much lower calorie (Given appropriate portion sizes for things like grains and starches) than their lower fibre counterparts. So, despite filling you up more, they actually will contribute to your total caloric input much less.

What else affects your body composition?

Bloating –> If your gut is not healthy and things aren’t moving nicely, it can lead to poor waste removal and that build up not only makes you feel icky but often leads to water retention and bloating. By incorporating foods high in fibre you can keep your tummy happy and keep you feeling less puffy. Please note that the opposite is true here too! Too much fibre can wreck havoc on your gut and leading discomfort and gas, so watch how much roughage you eat. You’re not a herbivore with 2 stomachs, so don’t eat like one or you will suffer. 

If you’re looking for some research, here was a study done in females that looked at the effect of increasing fibre on weight. What is particularly interesting was that they factored in exercise too. So, yes exercise can be a tool for keeping your weight steady, but even in those who exercised, when their fibre intake was lower, they actually gained more weight over the duration of the study. One conclusion made was that it appeared that fibres influence was most probably due to less of a caloric intake, which goes back to our whole satiety discussion.

So what about performance in athletes?

There aren’t really studies showing that fibre helps with performance directly per say, but obviously nutrition is critical for ones ability to perform at their best.

For one, if you’re not getting enough fibre then you may actually not be fuelling your body effectively for your craft. For example, if you’re fibre is low that may mean that you’re not taking in enough good sources of carbohydrates, which can lead to not having enough energy to supply your training. This could also mean that you’re not getting enough fruits and vegetables, which can also hinder performance as those are where the majority of the vitamins and minerals are which are often found as co-factors in energy releasing reactions.

Performance would also suffer if your gut is being a pain right? I know if my stomach is not happy, my performance in the gym suffers because 1. I have a lot of energy going towards trying to fix said tummy issue and 2. because I feel like crap so I’m distracted and off my game. Fibre helps the tummy so eat yo fibre rich foods!

Lastly, obviously body composition comes into play here as well. In many sports, weight maintenance is a big deal. If you are maintaining a healthy weight, you are often better able to be more efficient and perform more optimally than if you were overweight. Unfortunately, that is just a reality.

So overall, can we now give some love to this very critical micronutrient? It does way more for you then you can ever imagine! Despite being so simple to get, it’s one nutrient that is often overlooked and under consumed in our typical American diets these days.

If everyone got in the right amount of fibre, would we be having such a hard time with obesity? Hmmm..

So, take a look to nature a few times a day and get in some foods that boost up that fibre intake. And no, this doesn’t mean you have to eat like a rabbit and hate your life. Natural foods are yummy too, you just need to be a bit creative! Your body will thank you and you will be happier because you will have more energy and feel much more satisfied in the long run.

For specific daily intakes, there have been ball park estimates here and there. From Canada’s Food Guide (eww don’t like that thing) it says around 25-38g per day. The Canadian Diabetes Association says upwards of 50g for the upper limit which seems like a world of pain in my eyes. From the fitness community, I have heard that around 10-15g per 1000 cals is sufficient. So, I would say take an average, so anywhere from 25-35 seems reasonable to me, smaller number being for smaller people like females. 

fiber shake

-Chelsea


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Time To Think Rationally…Currently

Happy start of August my friends!

Hope all that had the day off on Monday enjoyed their long weekend!

So I just wanted to drop a line very briefly as we move into the next month on some of my gut stuff. The reason why I thought to do this was because I actually conquered a fear yesterday morning all in the name of gut happiness..

Is-white-rice-bad-for-cholesterol

Yes my friends. White rice.

Sounds silly to be afraid of white rice, but you see, I have been afraid of white rice for years now and can say that I haven’t touched the stuff since I was like 10.

Why? It’s pretty natural, so why be afraid?

~Processed

~Nutrient Void

~Simple carbs…ZOMG SUGAR!

~No Fiber

These are some of the many thoughts that I have believed for years all thanks to the media. So with that, I refused to eat it. Brown rice only!

To be honest, I don’t enjoy rice really (boring…) so that is also a reason why I don’t tend to eat it (I love my rice cakes though!) but with all of my gut struggles, it was time to really key in on some of my diet staples and some associations started to be formed.

My two hardest meals, where I now take those new digestive-aid pills (I talked about them here) is after my pre-workout and my dinner. Those are the meals that my stomach is often ready to put up a fuss that then lasts onwards either into the next morning, or throughout much of the morning and afternoon.

You know what is constant in both of those meals?

My bae (what do you think of this word? I actually kinda loathe it…)..

sweet-potato-nutritional-fact-versus-regular-potato

Sweet taters. My beloved orange (or white or purple!) gems.

I have tried to be naive about it for so long because I just cannot fathom eating less of them then I do but I looked it up and they happen to be a somewhat high FODMAP food and are only supposed to be eaten in small doses.

Whats the tummy friendly amount for most?

1/2 a cup (or around 100g)

How much do I consume in one day normally…

ummm…maybe 300g…ooops. Well this is awkward.

Epic fail on my part. But it’s one of my main carbohydrate sources and since my carbs are high, well so is the amount of those. Seeing that, it would be no surprise to me if they are NOT helping with my tummy struggles.

So for the next week, I will be doing a white rice trial for all of my pre-workout meals to see how my tummy feels. Yesterday (1st day) it felt a bit crampy at first, probably because it wasn’t used to it, but then it was all good and actually I noticed less bloat so I hope that is what continues.

I will keep you updated.

….

So on this topic and going back to my ‘thoughts’ on white rice, I wanted to take this moment to address why those thoughts are irrational from both a gut health AND overall health perspective.

For gut purposes.

What foods do you eat when you’re sick? Rice. Plain. White. Rice. Yes, so it should be of no surprise that this should be easy on the tummy. White rice is a simple carbohydrate that doesn’t take the body much effort to digest and with that, less discomfort is often the result. So, as an alternative GF carbohydrate source that I need to digest quickly and not sit angrily in my stomach during my workout, this seems like a great choice…

…on paper that is…

Yes, on paper I can see that it’s a great option for me, especially during this time when apparently my stomach hates everything, but I also then have to battle the anxiety that has been created from those society driven beliefs that have kept me from this grain for so long.

So with that, here’s why eating white rice is NOT bad for you.

White rice and the body.

Th first thing that often comes to people’s mind is:

OMG simple carbohydrate, that means a sugar spike and insulin levels going crazy. Insulin means fat gain so therefore, no rice for you.

Plus, hello, it’s so high in carbs…

While white rice is a simple carbohydrate, it doesn’t mean that you shouldn’t or can’t eat it. Furthermore, it doesn’t mean that if you eat it you will get fat. There is a time and place for foods like this… I believe.

Explain…?

Okay, so it is true that white rice has been stripped of most of its nutrient properties during the processing procedure, which leaves it mostly being a source of starch and not much else. This loss of fibre is also what contributes to how quickly the body is able to digest it because fibre is ultimately one component that slows the breakdown and absorption of the carbohydrates. This then does have an effect on your blood sugar and therefore insulin levels as well.

sugar spike

That being said, who generally eats a bowl of white rice alone?

Often you are eating it with a protein source and quite possibly some vegetables, both of which slow digestion of the entire meal. So just because the rice no longer has the fibre in it, that doesn’t mean that it’s a blood sugar spiker in the context of a whole meal.

Make sense?

This is one of the various reasons why the glycemic index is flawed and shouldn’t really be considered when looking at the ‘health’ of a food item. The original study that looked into it had fasted subjects eat JUST those single food items, so yes, in those cases, things like white bread, white rice and potatoes would definitely have a larger effect on blood sugar than something richer in fibre, protein and fat.

Context people, context.

High-GI-vs-Low-GI-examples

So, will white rice make you fat? No. One, because no single food makes you instantly fat. Two, you eat it with other things which will have an effect on how the body handles it.

Check out this review for some info!

 “Thus while it is clear that combining foods does influence GI and that the addition of protein and fat to a carbohydrate containing meal can appreciably reduce the glycemic response (Venn & Green, 2007).”

It has been known for some time that insulin response cannot be predicted based solely on the glycemic response to a food (Venn & Green, 2007).”

So does that mean I can have white, processed stuff all the time?

Well I’m gunna say no on this point. While I’m arguing that white rice is not bad for you, it doesn’t have the nutrients that other grains and starch sources do. So looking at prioritizing nutrients here, for pre-workout or post workout when you are looking for something fast digesting and a good carbohydrate source, white rice is great. Elsewhere in the day, I would suggest using carbohydrates with a lil more staying power.

~Oatmeal

~Brown Rice

~Sweet potatoes

~Etc Etc

These have more fibre which will keep you satiated longer and therefore delay your next meal. One big reason why people may gain weight eating more processed foods is simply because they are hungry too quickly and end up OVER EATING and thus going over their daily calories.

Fibre. Protein. Fats. Water dense.

foods-full-longer-rev

These guys keep you full!

Furthermore, you have to have variety in your diet to get all of your required micronutrients (i.e. minerals and vitamins). Having white rice before my workout doesn’t change the fact that I still hit a high amount of fibre and get all my micros in a given day.

So with that I will wrap it up here. To conclude I will say that I’m happy to take this leap of faith and go against what society tells me about eating white rice. I will test and see how it works as a fuel for my workouts compared to the sweet potato and also how my stomach deals with the change.

Have a great week friends! 

-Chelsea


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Finally Comin Back Around…WIAW

Hey Friends,

So I mentioned last week that I was dealing with some very ANNOYING digestive issues. Bloating. Gas. All that TMI fun stuff and well it’s slowly starting to dissipate FINALLY. Thank gawd. I don’t know about you all, but I really dislike being bloated for a week straight. Unfortunately, I’m left in the dark regarding what triggered the whole thing. It could have been my beloved gelato because of the lactose (despite taking lactaids). It could have been the lentils I randomly tried to add in my lunch earlier in the day. It could be a combination of both. I have no idea. Furthermore, although that major gut attack started after that Sunday, I have been having some digestion issues over the past few weeks following some of my dietary increases. I’m really hoping that my stomach is not going to give me a really rough time with this ‘lean bulk’ or ‘reverse dieting’ because that is going to make it even harder on me physically and psychologically to handle it over the next months while trying to put on some required weight. Please be nice tummy. Pretty please adapt! I’m trying to help you I promise. 😦

Anyways, due to all that, and the concern of my dietician that I had some reaction to something I ate, I went to see a Doc yesterday for an exam and then got my arm poked for blood this afternoon. Did I mention I hate needles? Ugh. Anyways, nothing too special from the Doc, but I’m kinda anxiously awaiting my results of these blood tests to see if there was anything wrong. Specifically, I’m interested in my thyroid as that can get out of whack when you are lower than you should be in weight/body fat and can have an affect on your digestion/tummy. I’m also curious to see if I’m still anemic. Only time will tell I suppose.

Well that was depressing…Lets get to some fun stuff mmmkay? Thanks to Jen for hosting this foodporn sharing shindig.

Spooky Snacks and Healthy Halloween Treats

Check her and her ultra cute chickpea out on her site!

So in line with the Hallowe’en themed button I figured I would show you where some of those fall staples have entered my mouth…wow that sounded wrong. Why the dirty thoughts peeps? 😛

Pumpkin Bread Loving

Still really enjoying that lovely bread inspired by Ellen. I posted my version here

It makes for a good shnackie on my rest days. Smeared with my normal protein ‘icing’ made with Cellucor Peanut Butter Marshmallow Whey this time. Some McIntosh apple on the side too. Apples and Pumpkin 😀

IMG_2610It made it’s way into another pre-workout proats bowl…

IMG_2634But this time I was cravin those bloobs again. Pumpkin and blueberries can have fun together too. Cacao nibs joined in on the fun there too and peanut butta is always invading my oatmeal. I’m okay with that invasion tho… 😉

IMG_2641

Squash Devourin

My love for squash never ends. It’s not seasonal…like at all. But hey, I’m not orange okay…not yet.. so I’m under control 😀 Whatever helps you sleep at night…

I have been trying some new varieties this week like I wanted to! Check it, I’m gettin around

IMG_2615Spaghetti squash topped with a homemade meat sauce and topped with light goat cheese. Sooo good. How can one not like squash? There are soo many varieties to try out! Okay, so maybe only a crazy foodie like me gets excited about something like that….The recipe for this beauty will be up a lil lata in the week. Wait for Candyfit’s Recipe Friday post!

IMG_2646Don’t let my normal loves deceive you all, see that orange skin on that perfectly roasted (toot toot) squash? That’s a second variety I picked up this week. Turban squash.

That lil baby right there. It’s got a funny lil bump just like buttercup. It’s good and has the exact same nutritional profile as buttercup pretty much but is a bit sweeter tasting. Due to this last factor, I still lean towards buttercup over this one.

IMG_2668The return of old favourites. Kabocha and scallops! Who am I kidding, kabocha never leaves, but due to me wanting to venture out and try new squashes, kabocha has seen less plate time than normal. The scallops were a “reward myself after facing the big scary needle’ today 😀 Well deserved I think. Ha. It wasn’t even that bad, the lady was super nice and chattered with me through the whole thing. I love getting nurses who know how to not kill you with the needle. Are you scared of needles?

The Not-So-Feative Plates

IMG_2665Today’s lunch was super yummy. I really love those lil chipotle flavoured La Tortilla wraps! Nice and spicy 😀 Loaded with wilted spinach, grilled turkey breast, sauteed mushrooms and onions, mustard and avocado. Side of more spinach and steamed asparagus all sprinkled with Mrs. Dash steak spice blend. Yes, I’m random.

More ZOATS!

Zoats incubating over night...

Zoats incubating over night…

Zoats all mixed up with two delicious blobs on top

Zoats all mixed up with two delicious blobs on top

OMGaaaww that deliciousness!

OMGaaaww that deliciousness!

On my rest days, I have really been enjoying adding my veggies to breakfast. I’m officially on the Zoat train! That’s oats with grated zucchini cooked in for all of you who aren’t familar. It may sound weird to shred veggies into dessert tasting dishes like oatmeal, but it adds really no taste AND great volume for all of you who like to see tons of oatmeal in your bowls :-D. These oats were made with chocolate whey (my probiotic New Zealand whey), 1 tsp chia seeds, 1/2 tsp coconut oil, cinnamon, 1/3 cup +1/2 tbsp oats, 1/3 cup each U/S almond milk and water, 70g of zucchini, grated, and 75 grams of a organic frozen wild berry blend. All of that went in the fridge overnight. In the morning, about 2 egg whites were added through the cooking process and the whole bowl was topped with some cacao nibs and 1 tsp each my homemade chunky peanut butter and my chocolate nuts n’more peanut butter. So good!

That’s all for tonight’s WIAW, hope you enjoyed the view 😉 I’m off for shnackie.

Are you celebrating Thanksgiving this weekend? Favourite festive dish? I really enjoy my roasted veggies that I make and also my spicy, extra roasted garlicy sweet potato mash. Too bad my family hates garlic…

Favourite type of squash? Kabocha, followed by buttercup at the moment

Ever tried zoats? Don’t be afraid, they are awesome!

Keep nommin

-Chelsea