Lil Miss Fitness Freak

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


Top 25 Lil’est Finger Foodz


4 Days my friends, 4 days. 

Yesterday (Sunday) My Mom and I got the tree up and I totally rocked my onesie for the event. Today, I got my Mom’s stocking shoppin done, booked our nail appointment for our every year Christmas nails, gymm’ed, made some mashed brown buttah potatoes (white for my Dad, sweet with brown sugar as request by my Mom) for my parents dinnah and ran a few more errands.

BTW. If you have never tried adding brown butter to your mashed goods, it adds quite a lovely distinct flavour as my parents gave it a big thumbs up. Super easy to make too, just heat butter on the stove, stirring constantly, until it takes on a dark amber colour. Then immediately get it out of the pot before it burns. It’s a lot more nuttier and can be used as I used it or in baked goods would be amazing!

That is pretty much going to sum up the next few days. Lots of getting ready for that special day.

My lil cousins are hopefully going to make it..

eer… not so lil anymore, Kodey is now 10 -_-..

But still lil in my eyes and I haven’t seen them in forever so I was hoping to make some lil sweet treats for them to have or even decorate as something fun to do.

Anyways, enough about me, onto todays Top 25 topic..

Top 25 Healthy and Easy Finger Foods

…For your Christmas parties or family get togethers.

So this “healthy” means low fat right?  No. I’m trying to add a healthy spin on things that will still be a taste bud firecracker. So richness and bold flavours are still included. We aren’t serving lettuce on a stick here. We still want something people WANT to eat and ALWAYS remember that fat and calories in general are not bad. Half the idea here is that they are finger foods. You have a few bites and then the rest of your precious tummy space is for your dinner. Kapeesh?

  1. Stuffed Mushrooms Caps. Instead of using chips as a vessel of stuffing, why not use a meaty veggie like baby mushrooms instead?1627564.jpg
  2. Homemade Spring Rolls. Fun to make and customize for everyones taste buds. Here are 5 from Women’s Health Magazine.
  3. Pizza Boats. Zucchini makes a great boat for everyones favourite greasy dish. Lil cheese, lil herbs and its portable. Sounds good to me. Parmesan-Herb-Zucchini-Bites-1-e1417587555250.jpg
  4. Mini Quiches. These bite sized quiches are great because they are sturdy enough to not need a crust, but the eggs binding ability can really hold on to what ever favours you want. Check these out if you have some allergies to worry about.
  5. Mini Caprese Bites. Something a lil festive and a lil Italian. The richness of the cheese is offset by the freshness of the herbs and the raw tomatoes. Not to mention they are so easy to assemble 783ecbc674d542c45bd1bbc2d7e731c6.jpg
  6. Smoked Salmon, Cream Cheese and Cucumber Bites. Fresh, clean and on a stick. Hope you don’t mind the salmon breathe 😉 PS if you don’t want to use the cream cheese, try plain greek yogurt with some herbs for your spread
  7. Figs Stuffed with Goat Cheese. Drizzled with a lil bit of honey, these are rich and sweet but always a hit.
  8. Banana Split Sticks. Fresh fruit, a lil dark chocolate and some crunchy peanuts brings this classic dessert to your pre or post dinner finger food table. What are the seasons? Banana-Split-Bites.jpg
  9. Sea Salt Chocolate Almonds. Use any nut you want, but these scream finger food. Just make sure a handful doesn’t become a mountain.
  10. Sweet Potato Fries. Cut up some thick steak fries, drizzle with a lil olive oil, sprinkle with your seasonings of choice and bake them up at 450, turning once, until they are to your liking.
  11. Cranberry Brie Mini Tarts. Cranberries just scream Christmas and these are again very easy to just throw together and the brie brings an elegance to these 3-ingredient bites. IMG_7399.jpg
  12. Beet Salad On A Stick. Who needs to save the salad for the meal when you can have it on a stick?
  13. Chocolate Covered Mandarins. Melt some dark chocolate and dip your Christmas oranges into it and let them set in the fridge. Such a classic flavour pairing.
  14. Sweet Potato Rounds With Herbed Ricotta and Cranberries. Festive? Check. Colourful? Check. Fancy-Smancy…Check. Sounds like a winner. a904da0b9e610631cd48bea6e846b0d1.jpg
  15. Spiced Nuts. Them nuts are just so easy and so munchable
  16. Sushi Cups. Sushi with no rollin time needed. These guys are for the more advanced host/hostesses though and may cost a lil bit more if you want to splurge on the sushi grade tuna but how fun they are! Tuna-Tartare-with-Avocado-and-Sriracha-Aioli-in-a-Baked-Wonton-Cup-1a.jpg
  17. Turkey Cranberry Meatballs. Always gotta have a good ball on a stick somewhere at a party eh? These have some green in them so that makes them festive..right?
  18. Mediterranean Cucumber Roll Ups. These hit you with a good dose of fiber to keep you satisfied while still being in those Christmas colours and full of flavour.
  19. Watermelon Salad On A Stick. Have you ever tried this salt and sweet flavour twist? tumblr_inline_na0ao9gWN41qegdz0.jpg
  20. Zucchini Chips. Crunch away on these crispy lil snacks. Zucchini is very light and so if you do find yourself grabbing maybe a few too many handfuls, you will still have room for the main event come dinnertime.
  21. Baked Chickpeas. These are surprisingly addictive and super easy. Just roast cooked chickpeas with some herbs (cumin is really good!) at 400 until crispy.
  22. Christmas Cherries. How pretty are these?! Plus they come with their own built in stick! cherrypearls.jpg
  23. Sweet Potato Skins. A lil bit of a spin on their greasy and fried potato skin cousin. Plus these have avocado….Drool.
  24. Dark Chocolate Trail Mix Energy Bites. Melt some chocolate, stick festive colour ‘superfood’ into them, let them dry and voila, antioxidant boosting chocolate drops. tumblr_inline_mlxyceicdL1qz4rgp.jpg
  25. Annnnnndddd.. Not so healthy but oh so pretty. Meringue Kisses. Sorry they were too cute not to add. pink-raspberry-meringue-kisses.jpg

What will you be munchin’ on this Christmas?



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. 😀

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. 😀

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?



When Life Be Buzzin … WIAW

Hey Friends!

Well this week it was officially my 2nd week back to both jobs and let me tell you...

I’m still not adjusted once again. I’m sleepy.

I will say that I was super proud of myself the other day for gettin my lil tush to beddies before 11pm for once in my life…. It’s a start lets see if that can continue.

This WIAW is going to be all about container life meal preppin at its finest as I work a double shift at the gym back to back. After working out first thing in a morning then working an 8 hour floor shift I feel like I live at the gym on Tuesdays. Thinking about it, I pretty much do.

Peas and Crayons

Don’t forget to check out the other partiers this week and all their yummy foodz

Preworkout: Brownie Chunk Proats.

  • Base: GF oats, cake batter Cellucor whey, chia seeds, cinnamon, 1/3 cup US almond milk and 1/3 cup water. Soak over night
  • In the morning I cook in 2 egg whites and banana. When it’s done cooking I stir in lucuma powder and break the banana up into chunky goodness before topping with 1/4 of a brownie Questbar (some baked and some raw…yeah I’m back to doing that ;-)), 1 tsp my chunky peanut butter and 1 tsp of cashew butter (crack I tell you, crack)

20140115-213054.jpgAfter killing my bi’s and tri’s I eat this lil numba in the change room immediately following my workout:

Postworkout: Baked Oatmeal

  • 40g banana
  • 1/4 cup + 1 tbsp Gluten free oats
  • 1/2 scoop vanilla whey (I use my Probiotic whey)
  • 2 tbsp egg whites
  • cinnamon

Melt the banana in a cup. Stir in the rest of the ingredients until combined. Add to a sprayed mug/ramekin and bake for about 15 minutes at 350. I use my toaster oven so it may take a wee bit longer in the oven.

IMG_3545After that, it’s just before 10 and I work back at the gym at 12:15 so I biked home to shower, grab my prepped food for the day and eat my prepped lunch.

Lunch/Post Post Workout: Flexbowl container #1

In the Bowl: Roasted sweet potatoes (rosemary and olive oil), grilled spicy chicken breast (used Miss Dash extra spicy and grill on my George Foreman) and swiss chard saute with mushrooms, onion, garlic, curry and chili powder.

20140115-213151.jpgI chose to do two 4 hours in one day instead of doing an opening shift (5:30am start time) on Thursdays. I need my naps on my rest days off the gym peoples! 😛 Despite it being January and thus the gym being swamped with people, the first shift is really tough…like I’m falling asleep tough. Ugh, don’t know why..Maybe my post workout fatigue finally kicks in then. Anyways, because I’m doing 8 hours I get a 30 minute unpaid break SOOOO…

At 3:15 I take 10 to sit on the bench and eat my snackie and hopefully perk me back up

20140115-213115.jpg2 tsp of my fish oils. Mmmm Key Lime. Love my Barleans Omega Swirls.

AND20140115-213132.jpgChicken (same from lunch) with one of my Apple Vanilla Spiced Chestnut Muffins. Love that almond butter centre in those!

The second part of my shift goes by faster as I have a buddy now due to it being peak hours (starts around 4ish). It’s now a zoo. I took my other part of my break around 6:30ish when my tummy started grumbling and nommed on this yummy flexbowl #2

calamariIn the Bowl: Buckwheat groats (new to me grain..gluten free. Tastes like Israeli couscous), calamari saute with sesame oil, chili, basil, snow peas, mushrooms, onion and broccoli. Avocado on the side for some healthy fat action.

Finally after my long workin day, a friend of mine, Chaunda (fellow trainer at work), came over and we baked some nice peanut butter banana protein muffins for her to take home. It was a fun lil way to end the night off.

Speaking of ending the night off..

IMG_2724You know the drill. Questbar of the evening was Apple Pie 😀

One side note that I want to make is the gluten free randomness that has shown up this post. I’m trying to go completely gluten free now to see if that helps my tummy. Appears that it’s doing a bit better lately and I don’t know if it’s because of that or that my IBS has just finnally decided to calm doooowwwn. We shall see. Although I can keep my oats (that would be a disaster!) if they are gluten free certified, bulgar and my Ezekiel bread had to take the boot. Sadface. I loved my bulgar BUT if I get a happier digestive system without it, I will take it.

Have a nice hump day evening friends!




WIAW…Fuel Those Stems

Hey Friends,

Just dropping in for a quick WIAW with the gang over at Peas and Crayons. Thanks Miss Jen for hosting once again this week! Today’s post will feature the eats that fuel my big Wednesday Legday. Shall we begin?

Peas and CrayonsIm up nice and early when I workout to eat my big ol’ bowl of proats. Gawd I love my oatmeal every morning. For leg day, my carbs shoot up and my fats drop slightly to give me lots of quick energy.

IMG_3544This bowl was made from a base (which was soaked overnight as usual) of 1/2 cup oats, 1/5 scoop Cellucor Cookies and Cream whey, 1 tsp chia seeds, 1/3 cup each water and unsweetened almond milk and a shake (or 10) of cinnamon. In the morning, 1/4 cup of egg whites are added during the cooking process (pumpin up that volume!) and my lovely add-ins include: 65g of melted banana chunks (quick carbs!), 1/3 of a Double Chocolate Chunk Questbar (ooooohhh the melty chocolate goodness!), 1/2 a tbsp of cashew butta and 1 tsp lucuma powder (superfood). Cue faceplant. So good!

After a lil digestin, I pop my first 2 BCAA’s (Branched Chain Amino Acids) and head off to the gym. It’s around 7:20ish am by now. The BCAA’s are there to protect my muscle mass while working out. Especially because I’m currently not where I should be weight wise, these are super important as they give free amino acids to the body ensure that it doesn’t start feeding off my muscle for fuel.

IMG_3548I hate swallowing horse pills. Ick.

I then went and murdered my legs with this workout

First Set

5×5 Barbell Squats. Started with a warmup (not included in total sets) of no weight then 50lbs + the bar (95lbs total). I started my set at 135 and worked my way up to a new PR of 155lbs for 4 unassisted reps. This was followed by a drop set at 135lbs for 5 reps. Super set that with weighted (25lbs) oblique mountain climbers using the bosu (feet are elevated) x4 sets of 1 minute each.

Second Set

4×8-9 Weighted Walking Lunges. I use 2 55lbs dumbbells on my shoulders for these. Yes I need a lot of spotters for my workouts. 😉 I super set this with side plank rotations with my elbow on a bench and my feet on a stability ball for 4×1:30minute sets.

Third Set

4×8 Leg Press with Super Set Calf Raises. I use 6 45lb plates for this one and immediately do calf raises following each set. I super set this one with weighted (25lb) isolateral hip bridges for 4×9-10 sets.

Fourth Set (Burnout Set)

3×8 Quad Extensions. I do 145lbs for 8 reps then immediately went into wall sits with 2 45lbs plates + 1 25lb plate on my lap. This was held for 1:15 minutes for all three sets. KILLER! I did this 3 times in just under 15 minutes. Yes, another spotter needed to get all that weight on my lap for me 😀

I then booked it to the change room (I was ready to eat my hand off) to choke on take two more BCAAs and had my post workout cake/muffin

IMG_3545 IMG_3546This is simply:

  • Heaped 1/4 cup oats
  • 40g melted banana
  • 1/2 scoop Chocolate Probiotic Whey
  • 2 tbsp liquid egg whites
  • Shake of cinnamon

Combine in a small cup and pour into a sprayed ramekin. Bake at 350 for about 15 minutes or until firm to the touch.

After some much needed foam rolling and stretching, I biked my way home to shower up, grab some lunch and then head off to work at GoodnessMe! Lunch was a new standard post-post workout meal since my brussel sprouts are still off the table for my tummy.

Still delicious nonetheless!

IMG_3552Baked basa fillet seasoned with Mrs. Dash Extra Spicy seasoning, sauteed red swiss chard leaves and stems with mushrooms, onion, chili powder and flakes and curry powder AND rosemary roasted kabocha squash and purple sweet taters. Love it all!

Around 3:30 I had my lil snackie mugcake that I tend to make when I’m on the go to get my fuel and fish oils in me:

My digestive enzymes are taken with EVERYTHING!

My digestive enzymes are taken with EVERYTHING!

In a cup combine:

  • 3 tbsp peanut flour
  • just under 1/4 cup oats
  • cinnamon
  • 2 tsp Barlean’s Omega Swirl fish oil
  • 2 tbsp liquid egg whites
  • lil bit of peanut butter extract

Sprayed a ramekin and bake at 350 for ~15 minutes or until the top is firm and it has cracked in the middle.

Dinner was also eaten at work while pulling forward.

IMG_3550Today’s Flexbowl contained organic brown basmati rice, lil bit of leftover protein (barramundi fillet and grilled chipotle spiced chicken) and a saute of kale, zucchini, asparagus, onion, cajun and chili powders. Fuel up!

Finally back at home to relax a lil bit, chatter with you guys (oh hey WIAW partiers and fellow blog readers!) and make some healthy peanut butter and jelly muffins for some snacks to go. Hopefully they turn out! Experiment in process.

Before bed, as always is my peanut butter filled, frozen casein pudding (Optimum Nutrition Chocolate Peanut Butter Casein+almond milk+ cinnamon + 1tbsp+ 1 tsp my crunchy pb)and half a baked Questie. I’m thinking banana nut tonight. 😀 BEST SNACK EVAR!

On that happy note, I think I will go eat that now 😀 Have a great Wednesday nite all!

What do you eat to fuel up for a big workout?

Do you use pre-workouts? Nope, all food all the time friends!



WIA…[for the past 3 weeks]…W

Hey Friends

Oh Em Gee! Wow it’s been a while since I have joined in on Jen’s WIAW party and I miss it! Thing have been super busy over here and I have YET to bring to you my Thanksgiving noms! Tragedy I swear. Never fear though, I will share those PLUS some other random new things I have been nommin on over the past few weeks. Perhaps a few fall-ish items will pop up in there too. Prepare yourself for a long post…

Okay, I will try to keep my chattery self contained as much as possible. We will see how that goes. 😉

Spooky Snacks and Healthy Halloween Treats

Thanks to Jen for hosting. Don’t forget to check out all of the party goers over at Peas and Crayons

Okay, so lets begin with Thanksgiving. I gave a lil post about the weekend in general and now I bring you the food we celebrated with with our small family gathering.

Thanksgiving PicMonkey Collage1. Not the best picture BUT my Nana and Papa brought some plain mashed sweet taters so I decided to cater to both sides of the taste bud spectrum as our family has those who like’m taters sweet and others (myself included) who lik’em savory. This is the sweet version. Maple syrup, brown sugar, butter and a lil nutmeg was boiled down to a syrup and half added into the taters and half swirled on top…until my Dad mixed it up and messed my swirl….Presentation DAD!

2. The turk, thanks Mom and Dad (white meat only)

3. My Grandmas super cheesy scallop (??) potatoes…or potato casserole. I forget.

4. My solo mission was the roasted veggies. In the oven to blacken went broccoli, sprouts (my fav!), bell peppers, cauli AND kabocha all tossed in a lil olive oil and dried rosemary. I was ambivalent to the fact that hardly ANYONE had any kabocha…My family of picky and non-adventurous eaters. Oh well, more for me 😉

Unpictured…sorry.. was the stuffing (not homemade so you’re not missing much), the savory sweet pots (roasted garlic, dried rosemary, sprinkle of chili flakes…sprinkle only so I don’t kill my family… and a touch of olive oil) and the dark turkey meat.

My plate consisted of a a whole bunch of veggie and turkey deliciousness. Love my veg and proteins!

IMG_2713Dessert, which also went unpictured (I’m the worst) was a store bought chocolate cake thing and pumpkin pie. Homemade pies were not set out as pie baking was on the agenda for the next day following our apple pickin. I, of course, decided to forgo the desserts and have my normal snackie a lil later with my parents while watching some TV (what’s a TV?) before bed.

IMG_2724My lovely frozen casein puddin with my homemade peanut butter and 1/2 a baked apple pie quest bar that I slightly burnt. Such a tragedy but it wasn’t so bad that it wasn’t tasty! Oh well, I still got my pie on Thanksgiving!

What else did I nom on that weekend?

Being home, having leftovers and still trying to deal with my digestive issues led to some interesting meals and snacks…more so snacks. All delish though!

Oatmeal is always breakfast (99% of the time) in some shape or form. The first day was just a two-parter as I experimented with using NO whey in my oats so I had to add a ton of egg whites instead to make up for the protein. So, on Sunday, I made a lil side egg white veggie bake thing with my oats…

Chili flakes, asparagus, basil

Chili flakes, asparagus, basil


Strawberries, cacao nibs, vanilla extract, coconut oil and pb

Due to groceries, I got my hands on a zucchini so I got to have my normal zoats and instead of having some of the egg whites on the side, I just threw the whole 1/2 cup into my oats to cook up. It tried to overflow but I caught that sneaky guy and stirred the rise right out of ’em. Still no eggy taste not to worry, you just have to keep an eye on it.

As I mentioned, the leftovers made for some very yummy…but maybe unusual to some….shnacks

IMG_2739Egg white bake with leftover roasted veggies, Candyfit muffin and some roasted kabocha that no one wanted (their loss :-D). Good snackage for the mornin.

Lunches were the same pretty much both days

IMG_2749Leftover turkey on Ezekiel with smashed avocado, mustard, spinach and some leftover veggies (roasted red peppers). On the side was a sautee of onions, spinach, chili, curry (can’t get enough even at home!) and asparagus.

Despite my love for some good ol’ turkey, I need fish in my life. On Sunday I ventured out before pie making to Whole Foods and was determined to pick up a nice piece of fish for me to cook up for dinner that night. So what did I end up with?


IMG_2761Big plate of greens, squash and my seared yellowfin tuna (in coconut oil with some chili flakes and cracked black peppa only) topped with some green fatty goodness. So good! So sad when you really look at a portion of fish (3-4 ounces)…so whittle.

So that’s it for that weekend. Lots of good food. I don’t tend to indulge like most as I really truly love my food and prefer that over random stuff. I will not deny it though…I totally stole about half of the white turkey meat from my parents. 😀 Love you Mom and Dad! Oh, and sorry about your MIA containers too…opps.

Other Random Noms over the past few weeks

Berry zoats with a tsp each chocolate Nuts n'more pb and my crunchy pb

Berry zoats with a tsp each chocolate Nuts n’more pb and my crunchy pb

More Zoats. Restdays call for them now 😀

Banana blueberry proats (peanut flour base not whey)

Banana blueberry proats (peanut flour base not whey)

Banana ramma proats

Banana ramma proats

I’m using peanut flour right now instead of whey to see whether than makes a difference with my tummy. I really won’t know if the whey is a problem until I make my oats with it again but I’m picking my day wisely. The peanut flour is really yummy though! It’s a great switch up. Nice peanutty flavour-flav. I just add 2 tbsp of peanut flour to my base oatmeal before putting it in the fridge overnight. Make it in the morning as normal. Just note that the peanut flour tends to soak up more moisture than whey so I always have to add more water BUT that’s okay as I’m still adding 4 as opposed to only 2 egg whites in my oats to make up for the loss of the whey so there is lots of room for more liquid.

OH and that smooth nut butter (my new obsession) in both pictures is cashew butter. This is crack I tell you. Organic, raw crack. Try it out! 

Benefits of cashew butter (Like I need more reasons to eat it…). Numbers and info from Livestrong and

  • Contains a good amount of iron for a nut butter (4%), copper (18%), which has antioxidant boosting properties, is a component of enzymes, aids in bone strength, energy production and healthy blood vessels, and magnesium (10%), which is important for the nerves, bones and muscle relaxation. It also has vitamin E, and a few of your B vitamins as well.
  • It doesn’t have any omega fatty acids but it does contain the same healthy unsaturated fats as olive oil, oleic acid.
  • It’s naturally sweeter than a number of other butters while also being rich.
  • It’s slightly more carbohydrate heavy than other nut butters, like almond and peanut, but it’s still a great choice for a healthy spread!
The other random nut butter in the second picture is my new P28 banana raisin peanut butter.

This is a protein brand of peanut butter that adds whey to their blends and has some pretty yummy sounding flavours without any added sugar or salt. This one is pretty good but very sweet for my taste. I think it’s because I can taste that it’s banana extract of some kind which has a very sweet, kinda fake banana flavour. It’s decent though in tsp amounts like I use it for.

IMG_2927I tried to add back in my quest bars too! Slow slow slow! No issues I think so far. It appears that too much fiber is not my issue. To be honest it was a quite a happy day to add them back in as I really missed my quest proats. This pre-leg day bowl of carbs was banana proats with a banana nut quest bar (raw) and a tsp (yes only a tsp….high carb, lower fat day makes for sad oats) of chocolate nuts n’more pb (this stuff is soo good too!). To be on the safe side, I added 1/3 of a bar rather than 1/2. This was okay though as it still gives me enough quest chunks to enjoy and stuff into those few last bites. Hehe.

IMG_2869Mmmm tacos. Those la tortilla factory chipotle mini wraps are to die for. They are spicy and the intense chiptole flavour pairs really well with my choice of fillings (re: lots of avocado. Mexicano!). Side of greens. Check out this yummy-ness

IMG_2871I stuff these babies with sauteed mushrooms and onion, grilled spicy chicken, avocado, wilted spinach, mustard and a sprinkle of chili flakes. So, so good! These make rest days better. 😀

Fish, Fish and more fish for dinners…

My favourite dinners have fish of some kind, roasted squash and greens and these did not disppoint.

IMG_2901Baked haddock with Ms. Dash extra spicy seasoning.

IMG_2854No squash unfortunately as I need more carbies for leg day. Yes, leg day dinner was actually on a plate…that never happens. Baked curry-chili tilipia topped with sauteed mushrooms, brown jasmine rice and greens with more mushies. I love the red swiss chard. So pretty.

IMG_2933My lovely trout 😀

I get made fun of (Erik if you read this…I’m pointing at you lol) that my blood is probably green from the amount of greens and green veggies I stuff my face with on the daily…Alkalizing baby! Oh, and they are just too good to pass up.

Well I hope I gave you enough foodporn to make up for my MIA-status recently. Oh, but there is one more preview I want to give ya’ll….

IMG_2910Some more inspired, pumpkin baking. Recipe to come for Candyfit’s Recipe Friday this week 🙂

Happy Hump Day!

Favourite thing you ate today? My proats this morning of course! I repeated the banana nut proats this morning as it was leg day today. So good! I added in some of my new cake batter extract for some extra yummy flavour.

Favourite type of fish? Scallops (technically a shell fish I suppose), with trout coming in a close second.

Ever tried cashew butter?



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… 😉


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.


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



Pinnin’ Fever Numero Deux…Pin-spiration

Hey Friends!

So I have been on another baking craze lately and have been pinnin’ recipes on Pinterest like there’s no tommorrow. I wanted to bring to you some of my favourites that I’m hoping to make very soon and some that I have used for inspiration for my next baking projects to tackle. Enjoy!

The first was one that I have already made but STILL have not actually tried yet. This was the original recipe by the lovely Ellen and Jules over at Best Fit Body.  I came across these wonderful ladies on Instagram actually and I’m so glad that I did as they really know how to bake some beautiful things that are healthier (and most often gluten free) versions of some of the best goodies. These brownies in particular caught my eye as they combine banana in the mix, which I love! Love my nanners. 😀

Banana Fudge Brownies

mmmmm soo fudgey!

So I began my process of entering in the recipe into MyFitnessPal and was slightly disappointed at the amount of sugar (although it is all from the banana pretty much) and fat (all good fats mind you from the almond flour) these beautiful babies contained, so I went on a lil adventure to try to bring those two down a notch while still keeping the integrity of the recipe. So here is my, not as pretty, version of their brownies:

IMG_2388Banana Fudge Brownies

Makes 12

Dry Ingredients:

1/4 cup oat flour

1/4 cup almond flour

2 tbsp pure cocoa (unsweetened)

3 packets of Stevia (more or less as needed, we don’t have huge sweet toothes over here)

1 square of baker’s chocolate (pure chocolate here, no sugar added)

1 tbsp peanut flour

1 tsp baking powder

1 tsp cinnamon

Wet Ingredients:IMG_2393

1/4 cup liquid egg whites

1/4 cup (60g) unsweetened plain coconut yogurt (I used Yoso, can probably sub another yogurt just make sure it’s not 0%)

130g banana

2 tbsp crunchy peanut butter (or other nut butter)

1 tbsp coconut oil (melted)

3 tbsp natural sugar free maple syrup (I used Natures Hollow which is sweetened with Xylitol)


  1. Preheat the oven to 325 degrees
  2. Combine all of your dry ingredients in a bowl (except the chocolate square)
  3. In another bowl, gently melt your chocolate square with your coconut oil and banana. I used the microwave, but you can use a double boiler if preferred just keep an eye on it. When melted, mix around to break up the banana.
  4. Add your peanut butter and stir until combined
  5. Add the rest of your wet ingredients to the wet mixture, adding the egg whites last so that you don’t end up cooking them.
  6. Fold your wet into your dry until combined.
  7. Pour mixture into a square baking pan that has either been well greased/sprayed or lined with parchment paper and make sure the mixture is nice and level.
  8. Bake until the middle is set and a toothpick comes out clean when inserted into the centre of the brownies. Mine took approximately 45 minutes.
  9. Let sit in the pan and cool for at least an hour for the mixture to completely cool before cutting into squares

The original recipe called for chocolate chips to be folded into the mix and/or nut butter swirled on top. Feel free to add what you like and I would have totally added carob chips into the mix if they fit in the macros I was looking for. Be creative! 😀

Nutritionals (per 1/12 of the recipe)

83 cals, 9g carbs, 5g fat, 3g protein, 2g sugar

Alrighty, what else is on my pinnin hitlist?

Peanut Butter and Jelly Breakfast Cake via Hungryhealthygirl. I love the idea of these cute lil bars! I do want to take the recipe for a lil tweaking as I don’t like baking with sugar, but hopefully I can get something tasty out of this one!

Plantain Bread!

plantain bread

I have seen sooo many recipes with plantains lately that it has peaked my curiously enough to actually go out and buy one! So, I have made up my own recipe for protein plantain bread that I’m crossing my fingers will work out. Inspiration for my recipe came from a few different sites including this recipe above by Krista at Tiny N’ Fit. Also used was the grain free plantain bread by the girls over at Purely Twins, which was the first spark of interest in using plantains. My plan is to make a less sugar heavy version that is still sweet and has a lil bit more protein. Wish me luck as it’s going down today! Stay tuned 😀

I have been seeing a lot of pumpkin recipes for the fall season and for some reason it makes me wan to bake with pumpkin despite not remembering liking pumpkin…Fellow foodies, ever have that problem? These two recipes have stood out to me…

Protein Spice Doughnuts with Vanilla Cinnamon Glaze

Pumpkin Spice Doughnuts with Cinnamon Vanilla Glaze. This recipe comes from Savannah over at MuffinTopless. This intrigued me particularly because it uses casein, which is a protein that I have yet to bake with BUT I have heard it makes for more moist baked goods. Of course, all I have is chocolate casein so tweaking will have to be done. The glaze also sounds yummy, but like the recipes itself, the coconut sugar will be removed in my version.

Similarly Crystal over at Spoonful Of Fit posted something quite delicious looking…

Crystal makes amazing recipes with even better macros so I’m always taking cues from her baking skillz when experimenting with my own creations. Also, because I have been making muffins like it’s my job lately, these surprise muffins seem like fun!

With both of these recipes I’m thinking that I may forgo the pumpkin (gasp I know) and either go for banana (my go to because it’s ALWAYS delish) OR stick with the fall theme and go with an apple version of either one of these recipes. Of course I have chocolate casein, so I have to take that into consideration as well.

aaannd last but not least, I still want to make one of these beauties..

Cake in a Squash! You know how many times I have seen versions of these beautiful things on Instagram?!?! They make me crave them every time. I think the first version goes to Miss Clark over at, which is where this pictorial came from. Since then I have seen quite the variety of squash cakes, even some that have added…wait for it…QUESTBARS! That’s a win in my book every time! Take a lookie…

OMG my favourite squash (kabocha), cookie dough questie AND a peanutty sauce. I die. From Miss Amanda Clark once again.


Maple Protein Cake baked in a kabocha squash with what looks like heavenly toppings (peanut butta and chocolate) via Stuft Mamma

Okay okay, that’s enough drooling for one night ;-), but I want to give you a sneak peek at my version of the plantain bread before I hit post as I just pulled these lovelies out of the oven.

IMG_2434Sorry, horrid lighting, it’s 8:30pm over here, but OMG I’m sooo excited to try them. A pic is all you get 😉 and hopefully they are yummy enough to post up really soon 😀

And with that lil tastin, I bid you goodnight.