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Citrulline Malate…Fitness Friday 38

My friends! It’s March can you believe it? Seems like it was just New Years and now we are three months in already and Spring is in close reaching distance. Guess that is what the internship/Masters application process does to you…makes time fly.

Sidenote: I saw robins yesterday! I was partially excited (cuz spring sign!) but more so concerned because this was after a full on 20-25 degree reduction in temperature in one day. Please don’t be baby-makin yet birdies!

fat-robin

I’d be making that face too if it was 16 one day then I woke up to -10.In fact, I probably did look like that yesterday…

So coming back to another active ingredient in pre-workouts and also BCAA’s, I have always really wondered what this guy was good for. I mean, my coach said it was a good thing and it provided benefits, but apparently I was too busy to think about educating myself on why. I don’t like that….

I always stand for the whole ‘know what and why you are putting something into your body” philosophy and I obviously didn’t follow through with that on this one.

Time to take a scientific looky at it to settle my conscience.

Citrulline Malate

What is it?

Citrulline malate is the quite simply the combination of citrulline and malate. Pretty obvious eh? Citrulline is an important component of the urea cycle, which is where urea is formed from ammonia in the liver. This conversion is important because ammonia is actually toxic in the body if it builds up, while urea is a bit less harmful. Malate, on the other hand, is an intermediate in the  Kreb’s cycle, which is the cycle that releases energy from our macronutrients through oxidizing acetyl CoA.

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What does it do?

It has been used in the past as an aid to decrease muscle fatigue and increase functionality. Many studies have shown these effects, whether human or animal (I will present some of the human ones below), in addition to speculating other benefits such as higher clearance of ammonia from the blood post exercise, a possible role in lactate metabolism and some effect on acid-base balance. The mechanism behind all of this remains unknown at this point however.

So, although it has shown benefits for athletic performance, particularly with respect to a more efficiently functioning muscle , we don’t have a strong conclusions as to how it is doing it.

So, below I will highlight a few studies and provide their findings, conclusions and hypotheses regarding a potential mode of action.

Bendahan et al (2002). “CM ingestion resulted in a significant reduction in the sensation of fatigue, a 34% increase in the rate of oxidative ATP production during exercise, and a 20% increase in the rate of phosphocreatine recovery after exercise, indicating a larger contribution of oxidative ATP synthesis to energy production.” Their conclusion? The mechanism of CM’s action that reduces weakness and fatigue could be that it increases aerobic ATP production through providing more of the intermediates to replenish those that were lost more quickly than if you weren’t supplementing. [6g CM used]

Perez-Guisado et al (2010). Their study found that males athletes supplemented with CM saw more than 50% increases in the number of repetitions for barbell bench and a significant decrease in muscle fatigue 24 and 48 hours following the study’s training regime in a double blind, within subject study. In their research, they stated that studies have begin to speculate a role of ammonia in in “blocking cellular energy processes” and causing earlier fatigue. It has also been seen that it plays a role in NO reactions, which has been associated with recovery. Overall they concluded that the results from their study showed that one dose of CM helped with recovery and performance in high-intensity anaerobic activities with short rest times. [8g CM used]

Sureda et al (2010). They took subjects and had them cycle for ~137km with one difficult hill. All were given the same amount of food and fluid. They measured all variables (amino acids and all important exercise related metabolites) 3 hours prior to the race, 15 minutes following and 3 hours following. Overall, they found that the CM group showed a significant decease in the amount of the branched chain amino acids post race, which they said was due to the BCAAs being more effectively used for energy, than the control and higher arginine concentrations, which would contribute to many arginine derived metabolites such as nitrite, urea, creatinine and hormones like growth hormone that are beneficial for muscle growth and function. Finally, they also saw greater nitrogen availability in the CM group, which they stated could increase protein synthesis and protein concentrations in the muscle during exercise leading to better use of the amino acids (particularly the BCAAs). [6g CM used]

Overall, although I only highlighted a few interesting studies I found, I will say that the vast majority of studies I saw (which, I couldn’t have seen them all obviously…) showed significant improvements with its usage, so I have some confidence that it could provide a benefit to those who are looking (and can afford) to get a supplement that may actually do something useful and perhaps give a slight edge with recovery. Is it required to be a better athlete? Well no. Like all supplements, its not a magic powder that will give you huge energy bursts or make your recovery happen in 5 seconds. It is simply supplementing your routine and could provide some little bits of assistance and/or performance enhancements.

Happy Friday Friends!

-Chelsea


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Betaine For Gains? Fitness Friday 36

Everyone is always looking for some kind of pill to improve their exercise performance or get bigger. This is why articles like this one

screen-shot-2017-02-17-at-9-37-59-pm

…Get all the youngin’s running out the door to buy all of the supplements listed because 1. they apparently make you huge and 2. Brian DeCosta is a god sent and who wouldn’t want to look like him. 😉

Sorry you had to be a part of this post Brian, but I just had to chat more on this article and, well, you aren’t too bad to look at for the cover shot.

So what was one supplement on their list that is supposed to make you jacked faster?

Betaine

betaine

So what is it?

It is a derivative of glycine (an amino acid) and due to having 3 methyl groups, it acts as a donor of a methyl group in a reaction that ends up producing creatine in the skeletal muscle. It also has been suggested to have cardiovascular protectant factors due to reducing plasma levels of homocysteine (which is a risk factor for CVD) and inflammation. Due to its role in increasing creatine, it was hypothesized that supplementing with it can have growth enhancing effects and increasing power and strength performance.

Due to these suggestions, this began finding its way into pre-workouts and even as a stand alone addition to any bodybuilders stack.

…the thing is though….

Does it actually make you grow?

Lets start with what the article stated:

Betaine seems to work by increasing the release of growth hormone and IGF-1 while blunting the exercise-induced release of catabolic hormones like cortisol. The overall effect is to increase muscle growth and decrease muscle breakdown following exercise.[2] Since betaine works much like creatine monohydrate, researchers suspect that it, too, might stimulate muscle growth over the long term.

Hmmm interesting. Well cortisol definitely has some support backed behind it…

So now, what does the research actually say?

Well, its all over the place. There doesn’t appear to be concrete conclusions about it.

Hoffman et al (2009) –> 15 days supplementation in active college males to test muscle strength, power and endurance across 3 time points. Study found no significant differences in number of reps to exhaustion (endurance) or on number of reps at 90% power OR power assessments. They did find that squat reps at 90% power increased significantly in the BET group at time 2.

Apicella et al (2012). This was once of the studies cited in the article and it did in fact show significantly lower cortisol levels post training in the BET while also showing significantly higher growth hormone.

Pryer et al (2012). BET supplementation in bike sprinters found a significant increase in sprinting power. The supplementation was only for a week however.

Hoffman et al (2011)–> 15 day supplementation with Betaine, once again, in active males (within subject study, so they each ran through a BET and non-BET treatment period==> better design) found no increase in peak concentric or eccentric force OR overall fatigue. They did, however, find a significant reduction in fatigue when compared workout 5 and 1 (was that a training adaption effect?)

So some studies say YAY and some studies say NAY so its safe to say that there is not a concrete answer on this product. If it does truly work like creatine (which has mass amounts of supporting research) than perhaps there is some merit to this guy. As of right now though, I wouldn’t be running to pick up a bottle of the stuff unless I’m not concerned about the money and I’m looking to do my own trial.

Happy Fitness Friday friends. 

PS it apparently has some gut health benefits too…hmm may need to research those for meeeseelf. betaine

-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.

Thank you thumbnail

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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Workin Those Guns. April 28/14 Workout.

Hey Friends,

So to stick to adding more workouts to zee bloggy I’m droppin in for another short post to give you my bi’s and tri’s workout from yesterday. I have to be honest when I say this is probably my least favourite training day, as I’m not a huge fan of isolating biceps and triceps as a workout, but I guess the reasons I stick to it is because …

  1. One it’s mostly geared towards reaching new PR’s (personal records or bests) for my dips and chins.
  2. Doing a few isolated bi’s and tri’s work won’t kill me. It’s actually kinda nice to see some definition in a females arms IMO.
  3. It’s actually quite tiring (as I do 2 not 1 5×5 super heavy sets) and I always end up a wee bit sore the next day.

So, if you’re wondering why a girl would dictate a whole day’s workout to bi’s and tri’s, try my workout on for size. 😀

cute-animals-flexing-lemurhehehe Flexin Lemur!

A few notes:

  1. For weighted chins (chin-ups-bicep 5×5 set), I do my first set without weights to see where I’m at endurance wise then hold a 10lb DB between my feet for the last 4 sets. For each of those sets I can do about 5 reps with the weight and then I drop it and do 2-3 more reps. Work to failure!
  2. For weighted dips (5×5 tricep set), I am using two benches like this-> http://www.passion4profession.net/en/triceps-exercises/dips-with-2-benches.html. I have plates stacked up on my lap for all sets (warm-up with one 35lb plate), and then for the monster drop set I’m simply doing a set with all the weight and then continuing to go with less and less weight until I basically collapse. So, I do 130lbs and take 60lbs off, do more reps, take 35lbs off, do more reps..etc until all the weight is off and I can’t move my arms. There is no stopping between these weight changes. It’s all about burning out the muscle completely. Good times!
  3. For overhead tricep extensions I tend to go for a towel rather than the rope. I find that I can get a better curl at the end with the towel (which means a better tricep contraction!)
  4. Today was lower/upper abs with my workout and, as always, I warmed those up before  my start. Yesterday is was weighted leg raises (+drop sets for each set) + weighted decline situps (+ final set drop set) for 3 total rounds.

There you have it. A workout to kick off your summer gun show! 😉

One other thing I wanted to share from today was my oatmeal (Zoats!) from this morning as I got to try out Cellucor’s new Mint Chocolate Chip flavour! Many thanks to Chaunda and her kind self for giving me a sample of her new buy.

20140430-205427.jpgToday was a rest day from the gym, so it was zoats (or zucchini oats- trust me you don’t taste the grated zucchini it just adds some veggies, nutrition and VOLUME to your oatmeal. Try it!!) for breakfast. Now, you will notice that these don’t look like my typical zoats for a few reasons…

  1. Where are the berries? I tend to use lower glycemic berries on my rest days as I don’t need the extra quick carbs (sugars) from banana when I’m not going to the gym. Banana rarely makes an appearance on rest days. When it does, either I’m really craving it OR I’m going in for an early morning shift, at 8:30am, at work (like today).
  2. Questbar pieces on a rest day? This never really happens BUT because I didn’t have much fruit, I need extra carbies to make up for the lost macros and I had a small piece (like 1/8th of a bar…yeah it puffs up that much!) of a Cookies and Cream Questbar left that I baked into lil bites to top my mint chocolate chip zoats with. Besides, what fruit goes with mint?

These were sooo yummy and, like I mentioned, because I was heading into work (rather than taking my typical rest-day nap…I died half way through the day so zee nap was a 2 hour afternoon one after worky 😛 ), I did add some nanner to it and it made it plump up EVEN MORE and make it nice and creamy. To get this effect (plus you don’t want banana chunks with mint right?), when adding the banana, you want to use the ‘melted banana trick‘ a la Chocolate Covered Katie and whip it into your oats/zoats.

And because some of you have asked, I will give an updated set of directions on how I make my zoats. I use a microwave when cooking my oats/zoats. You can do stove top if you wish.

***These are rough directions for the process only. I’m not giving my gram by gram amount of oats, etc that I use, just use however much of each ingredient as you like. ***

The night before. (Optional)

In a microwave safe bowl, add the following ingredients together and place in the fridge overnight.

  • Oats (I use quick gluten free oats)
  • Whey (I used the chocolate mint here and only about 1/4 of a scoop as it’s mostly for flavour)
  • Chia Seeds
  • Grated Zucchini (about a 1/4 to 1/3 of a medium sized one)
  • Liquid of choice (I use a half and half mix of unsweetened almond milk and water in a 2:1 liquid to oats ratio)
  • Cinnamon

The reason I soak my oats (and every grain I eat for that matter) is because this breaks down the outer coating of the oats and makes them more digestible. This means that your body is better able to absorb the nutrients from the oats and is easier on your digestive system.

The next morning.

You will need…

  • 2 or a 1/4 cup of Liquid Egg Whites
  • small piece of RIPE Banana
  • 1/2 tsp of Coconut Oil (optional- getting more healthy fats)
  • 1/2 tsp Lucuma Powder (optional superfood addition)
  • Toppings of choice. I used 1/8 of a Cookies and Cream, raw cacao nibs and raw cashew butter.
  1. Add a bit of water (about a tbsp depending on how dry it looks) and stir. Don’t add too much as you didn’t strain your zucchini and during the cooking process it will also release liquid. Nuke for 3-4 minutes depending on your microwave strength. Watch to make sure it doesn’t overflow.
  2. Take out. Pour in your egg whites and whip like a mad person until they are fully incorporated. Take your banana and, in a separate cup, melt it in the microwave. Whip that into your zoats too. Nuke for another 2 minutes watching it carefully so that it doesn’t overflow.
  3. Remove again, stir in coconut oil and lucuma (if using) and add your toppings.
  4. NOM AWAY!

Simple right?

The only thing you have to get used to with zoats is understanding just HOW MUCH liquid that zucchini releases and to add more or less liquid as you are cooking based on how it is looking and how you like the consistency of your zoats to be. I like mine on the drier, creamy side (no spare liquid floatin around) so I use a very tiny amount of added liquid. Trial and error will lead you to finding the right balance.

PLEASE TRY THESE!

I promise you will not taste the..

  1. Egg Whites. Don’t be scared. They don’t make your oats taste like eggs I swear on my life. All they do is add protein and volume. Who doesn’t want an even bigger bowl of oatmeal? This girl does! 😀
  2. Zucchini. Again, you won’t taste them. They might add a slight texture to your oats depending on the size of your grater blade but there is no taste. Just pure nutrition points and, once again, volume.

I love’em and so I hope you do too!

Do you like working your arms?

Ever grated vegetables into your oatmeal? I have seen a lot of grated cauliflower floatin around on IG lately. If I didn’t have a slight gas..err…. digestive issue with too much cauli consumption I might have tried this.

Chocolate mint combo…Yay or Nay?

Oh and for the record for all my protein powder addicts…Cellucor is releasing three…yes THREE…new flavours in the up and coming months.

  1. Chocolate Chip Cookie Dough (already available to US friends only booo on Cellucor’s main webpage)
  2. Smores
  3. White Chocolate Mocha

Cellucor release 10th Cor Whey flavor chocolate chip cookie dough

ERMMAGAWD cookie dough is my favourite! Can’t wait!!! That smores looks interesting too. Sigh…There goes more monnies as I won’t be able to resist.

Which new flavour appeals the most to you?

-Chelsea


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Friday Check-In

Hey Friends!

Happy Friday

happy fridayFor me, Friday is actually Thursday as my weekend is Friday and Saturday, but I will celebrate TGIF with you all 😉

Any plans for your weekend?

Today was kinda a relaxing and chores type day. What was relaxin

  1. My workout this morning. Chest day peeps! I hope to post this workout soon!
  2. Baking for the guys at the gym. The community members (our lovely group of senior members who aren’t students but come and workout with us youngins) get some baking surprises bright and early Saturday mornin if I have the chance to whip something up. 20140404-202110.jpgSince my protein brownies are going over so well, I made a batch just for Peter this week. Peanut butter, peanut butter and more peanuty flavour went into this batch. Oh and a touch of unsweetened carob chips just cuz… The original recipe is here and all I did was use Cellucor’s Peanut Butter Marshmallow whey (rather than Red Velvet), 2 tbsp of crunchy natural peanut butter (rather than raw coconut butter), 1 tsp of peanut butter extract (bought online) and 30 grams of unsweetened carob chips. I also sprinkled about a tsp of peanut flour over the top before baking for some final peanut flavour. Hopefully the guys (mainly Peter as they are for him…he better show up…) like’em!
  3. Baking in general!20140404-202101.jpgMooooorrr muffins for this weeks snack prep. I wanted to use up the rest of the pistachios I had one hand and ended up creating a gluten and dairy free protein muffin (I used Garden of Life Raw Protein). I will post the recipe if they are yummy 🙂
  4. Finding cool new things at the market! jasminebrownricepastafusilliHow cool is this stuff!?!? This brand (Explore Asian) is actually awesome. They are all certified gluten free, organic and many are vegan PLUS they use the coolest ingredients! I have their black bean spaghetti at home (collecting dust currently as I’m afraid to eat beans with my sensitive tummy) and have seen quite a few of other the interesting gluten free pasta’s they make as well. Today I picked up the brown jasmine rice pad thai style noodles and penne as I have never run into those before and they don’t have any beans or lentils to worry about.  Although I was excited to find these, to be completely honest, I haven’t had pasta in FOREVER as I hate the idea of eating processed food but there are only TWO ingredients in this pasta: Brown jasmine rice (which I love) and water. That is it. No salt. No preservatives. No nothing. So really, it’s just like eating my brown rice! To find out more about their products check out their webpage here. Omegalicious-Key-LimeNow I LOVE LOVE LOVE my Barlean’s Omega Swirls BUT apparently (as I was told) this is basically the same product. You see, Botanica (who is associated with Tall Grass if you wanna get specific) and Barlean’s used to be together but recently split as Barlean’s will be going mainstream. Botanica decided to then create their own lime, Omegalicious, of fish oils that will be sold to the selected stores as Barlean’s once was. Although I didn’t need fish oils, what caught my eye was the fact that this one was 1. new and 2. 20 bucks (yes 20 dollars!) off the normal price. That’s a huge deal for these costly things. One last thing that the supplements guy told me was that health food stores tend to like this new one a bit better  as it and contains one less preservative than Barlean’s, yet keeps the same consistency and yummy flavour. That preservative wasn’t told to me but I’m thinking it’s either the xantham or guar gum as they can lead to digestive distress.  If you want to check these out for yourself go here.
  5. Eatin good food!20140404-202142.jpgPost chest workout lunch of a stuffed acorn squash half [plus unpictured side salad]. I roasted the acorn squash then filled it with a sautee of roasted chicken breast, kale, onions, garlic, mushrooms, zucchini and some of the inner squash pieces. The seasoning for it was simply tons of chili flakes, dried basil and worcestershire sauce.  Yum. I heart squash so much. 🙂20140404-202119.jpgMy favourite dinner. ON A PLATE! WeeeOOO! Mmmmm trout.

Of course there has to be the chores sometimes too right? Here was the not so relaxin parts…

  1. Biking to the gym in the rain this mornin
  2. Luggin back 50lbs of groceries in the rain this afternoon…big backpackI feel your pain..in the rain. Yeah, I’m lame. #BackPackLife
  3. Laundry

I really can’t complain though as my day as a whole was preeeettyyy darn good. A very productive day if I do say so myself.

Now if you will excuse me, I’m off to have my snackie and head on off to beddies to be ready for….wait for it…

…another day off tomorrow 😀 Holler!

What do you do on your days off work?

Most hated chore?

Best thing to help you relax?

-Chelsea


45 Comments

Friday Faves

Hey Friends!

Happy Spring!!!

cute animation spring chibird

It may not feel 100% like it yet, but hey, we are gettin warmer over here! 😀

I just wanted to pop in to share with you a couple things I have been lovin this week.

Favourite Pins:

Chocolate Chunk Quest Waffles. If only I had a waffle maker...Gawd I wish I had a waffle maker sometimes. I could totally make pancakes as an alternative but these just look cooler. #SadFace

Elvis Pancakes! Gluten Free VIA Peachy Palate

These just look unreal! Good job on these Michelle!

Pink Heart nails.(:

Can Valentine’s Day come back so I can have these done! So pretty!

Favourite New Products:

It finally arrived! Netrition, why you have to take so long to send me my pots of pure protein gold?

20140321-201903.jpgMy Toffee Crunch Nuts n’More Peanut Butter!! OOOhhh Emm Gee it’s sooo good! I also got my old fav, the chocolate peanut butter one, but holy, the toffee one is on point!

Favourite Snack:

I’m really lovin my Red Velvet brownies!

20140321-201813.jpgSo ooey and gooey delicious! Have you tried them out yet? I’m bringing in a batch for my community guys at the gym tomorrow when we all head in for our lovely Saturday morning gym sesh. The trainers on staff that morning generally also appreciate my goodie deliveries. They’re gunna have to fight over these ones though as there are only 9…prolly 8 actually as I anticipate my boyfriend snaggin one tonight.

Favourite New Blog:

The Cookie ChRUNicles.

The Cookie ChRUNicles

I came across Meredith’s blog through last weeks WIAW (thanks Jen!) and I just loved reading her posts! She writes in a very engaging way and I love that she stands by the idea of following what her body is saying (when it comes to what, how and when to eat) as opposed to what she “should be doing” according to the common belief. She fuels her body appropriately for her goals and her sport (running) and that is quite inspiring for me. PLUS she’s a fellow oatmeal and peanut butter lover just like me. 😉

Favourite Meal:

The beautiful scallops that I had tonight. I told myself that I would stay away from the seafood counter

20140321-201848.jpgBut I just couldn’t. Aaaannd it’s not my fault it’s Friday and they restocked EVERYTHING so it was uber fresh! I just couldn’t help myself. #ScallopAddict.

I had to show ya two as I am going strong on that toffee butttaa…

20140321-201838.jpg…with a lil exploded cookies and cream Questie action in that there proats bowl too! 😀 Yum.

Favourite News:

I got my first acceptance letter for University! One step closer to my RD degree right?!?

20140321-201915.jpgHopefully the other schools I applied to will follow Brescia’s lead as I really am not feelin London. The only issue is that this offer is uber tempting because not only did they accept me as an advanced standing student (meaning I only have to complete part of the undergraduate program to gain accreditation in the dietetics world to move onto my Masters/Internship) BUT they offered me a spot in 4th year rather than 3rd as I expected. Only one year until Master’s degree then? Hmmmm…oh so tempting.

So tell me…

What are some of the things you have been lovin this week?

-Chelsea


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A Day To Myself…MIMM

Hey Friends,

So I’m linking up with the other Marvelous Monday go-ers over at Katie’s blog again this week because, well, I think I have some pretty marvelous things to share. Don’t forget to check out what was Marvelous in everyone elses Monday’s! I have to say Katie, I was pretty jealous of your apple picking excursion as I totally want to go this year as the apples are faring much better than they were last year. I have been seeing so many other bloggers having fun in the orchards and I suppose I will just have to find myself one here in Hamilton and drag the boyfriend out for a day trip 😉

What else was Marvelous you ask?

Marvelous is having your first FULL day off all forms of work in practically 3 weeks…Oh I milked that lovely Sunday for sure, despite the cold and dreary day it was weather wise! My day consisted of some great things, well I think they are great 😉

  • Mid-morning nap (those are cherished these days). My boyfriend was home late enough that I could just snuggle my way back into bed after my breakfast.
  • Made a nice lunch..ON A PLATE for myself after doing some grocery shopping. One task that a foodie would never call tedious is grocery shopping. Yay anyone?
Big Ol' salad with lots of raw and roasted veggies, spinach, romaine mix greens and my homemade dressing alongside an open faced sammich (toasted Ezekiel multiseed bread smeared with avocado and topped with wilted spinach, grilled spicy chicken, roasted onion and mustard) and roasted brussels.

Big ol’ salad with lots of raw and roasted veggies, spinach, romaine mix greens and my homemade dressing alongside an open faced sammich (toasted Ezekiel multiseed bread smeared with avocado and topped with wilted spinach, grilled spicy chicken, roasted onion and mustard) and roasted brussels.

  • Biked myself down to Dundas to visit a few shops. There is a cute lil grocery store/market place that I love to go into but whenever I manage to get down there (on Sunday’s) it’s closed 😦 I get my La Tortilla Factory wraps from there plus they have some beautiful local produce I like to parooze around. Despite that being closed, I wandered down to another favourite place of mine, The Horn Of Plenty and found something prreeettyy marvelous. THAT will will share further down in the post.

While In Dundas I also attended my first ever Bikram yoga class and that was pretty Marvelous…and super sweaty!

Photo

It was soo nice to do some yoga again! I haven’t done it in while now and I always feel great and relaxed after it. Although yoga is nothing new to me, this specific practice was new to me. Bikram, similar to hot yoga, is a form of yoga that is done in a heated room (which I have done about 2-3 times) which allows for further lengthening of the muscles and range of motion due to the body being nice and warm. Where it differs a lil from traditional hot yoga practices (Moksha) is that there is less variation in the postures. Each of the 26 Bikram postures are done twice through in every class while Moksha has more poses that are varied depending on the class and instructor that is teaching the class. Bikram is also ALWAYS 90 minutes (yeah, intense one) long while, once again, Moksha varies depending on the class attended. One thing I definitely noticed that was that Bikram was more intense than Moksha was. It wasn’t just the longer time duration, but the big thing was that we were constantly reminded that we should be pushing to our limits. I’m wondering if this may be why they keep the same postures all the time so that you are constantly able to push for further improvement. All I can say was that I would do it again. It was tough, it was super sweaty and it left me tired physically BUT it left me extremely limber, relaxed mentally and feeling almost detoxed. Something to definitely try out!

Marvelous is setting a datenight with my special guy

It has been so long since Andre and I have gone out for dinner and since last week was his birthday and I was working (wah wahhh) we set a time and a date and stuck to it! We ended up going out for Thai food (my favourite cuisine EVER!) at Siam Dish on Locke street and it was truly wonderful. Sorry no pictures as it was super dark by the time we went, but it was just nice to sit down after a long day of work and spend some time with him over some yummy noms.

Marvelous is finding new goodies!

The jackpot of Kombucha! Errrrmmmaagawwd. Found at the Horn of Plenty.

IMG_24131. Yes I’m now obsessed 2. my wallet is crying and blaming IG for this new obsession. So no, kombucha itself is not new to me, as I instantly fell in love with the GT raw kombucha in multigreens, but what was new to me was the other varieties as my lil GoodnessMe! doesn’t carry any of the others besides the Synergy purple one…which I have not tried as it is made with juice and I’m avoiding those with added sugars. Decisions, decisions. I took to IG to ask my lovely friends which one I should get. NOTE I said which ONE, yeah that failed. Anywho, I have been told before that the gingerade one is amazing but haven’t heard much about the other flavours. All in all I had to make a choice between:

  • Traditional
  • Citrus
  • Gingerade
  • Multigreen (I would have snatched one of these as our store is out right now, but I decided to be adventurous)
  • Trilogy (apparently the most popular one at the Horn of Plenty)
  • Cosmic Cranberry (probably great for those females suffering with UTI like symptoms, sorry guys, TMI)
  • Gingerberry
  • Third Eye Chia
  • Synergy Divine Grape
  • Synergy Maqui Berry Mint

Yeah, lots to choice from for a very indecisive person. I always feel like I will regret not picking up a different one…Anyone else like that? Anyways, I cut out the cranberry, grape, gingerberry and trilogy as those had juice in them and I didn’t want the excess sugars added. The maqui berry mint sounded like an interesting idea but was in the same boat as the last couple. Citrus wasn’t really turning me on, but I heard later that it’s really good. So I ended up with

IMG_2422Third Eye Chia….aaannnd

IMG_2425Gingerade…yeah I caved and bought two. Indecisive I tell you! I decided that since I’m currently trying my hardest to fight off impending doom a cold (it’s been like 2 years! Ugh stress and lack of sleep is not good apparently), that I needed the ginger one too for my poor immune system. 😉 If you haven’t tried this drink, you definitely should as it tastes amazing and is amazing for your body. I’m thinking I will do a post about kombucha, but for now, check out their website for their awesome product line and a lil info on this living, probiotic goodness.

Another thing I found recently on my trip to Popeyes to pick up more questies (yeah my wallet hates me) was this beauty…

IMG_2423Nuts ‘n more nut butter line. I have never seen this in stores before so I was pretty excited when it was sitting there all pretty at the cash. It literally had JUST come in so I arrived just at the perfect time (not to mention they also just got their first shipment of the white chocolate raspberry Questbars in too…I was on a role!). As I checked out all their varieties I was pretty disappointed by the fact that ALL of them contained canola oil in their ingredients list. Total bummer as the rest of the ingredients are pure gold! Happily, I managed to find ONE that didn’t have it and it was this delicious one-> Chocolate peanut butter. Now normally I find that chocolate peanut butters are too bitter, but this one is really good! It has already made an appearance two mornings in a row on my proats and is settlin in just fine 😀 Just take a look at these stats!

IMG_2424Sweetened with xylitol (natural sweetener), these butters are fortified with omega fatty acids through blending in flax seeds. They also contain whey protein for an added protein punch. So overall, no salt, no added oils or sugars and a great taste from peanuts and pure cocoa. Good stuff! It’s really too bad that I couldn’t try their other flavours (cinnamon raisin and chocolate coconut almond butters would have been awesome) because of the canola oil (often GMO), but maybe I can try my hand at making my own. I will keep you posted. Here’s their site if you want to check them out, oh and for all you pumpkin lovers, they also have a pumpkin flavour. Your welcome 😀

Well I hope your weekend (and week to come!) was filled with Marvelous things as mine definitely was! Happy Monday 😀

Favourite brand of nut butter? Probably my homemade chunky peanut butter to be honest. I just get it roasted to the perfect caramel colour

Ever done Bikram yoga? What did you think?

Best thing you did over the weekend?

-Chelsea