Tag Archives: Recovery Help

Starvin’ Marvin

Hello beautiful people! This morning I was flipping through a Christmas present that PerMa got me

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If you are an intense athlete or just like to workout a ton, I highly recommend this book, it has AMAZING information.

In the section on ED’s she discusses the Minnesota (Semi)-Starvation Experiment.

Starvation can mean different things to different people in a mental and an ethical way. This experiment was designed to show the psychological and physical effects on people who were on an extremely restricted calorie diet for an extended period of time.

Obviously there would be controversy as to if someone has access to food they are not actually starving which is why I prefer the title of semi-starvation experiment.

This study was performed on 36 men in 3 sections

“The study was divided into three phases: A twelve-week control phase, where physiological and psychological observations were collected to establish a baseline for each subject; a 24-week starvation phase, during which the caloric intake of each subject was drastically reduced—causing each participant to lose an average of 25% of their pre-starvation body weight; and finally a recovery phase, in which various rehabilitative diets were tried to re-nourish the volunteers.”

Source

During the recovery phase most men gained back more weight than they had lost, would binge to the point of throwing up and then continue to eat, were in all around mental distress and took on average 5 months to be able to re-gain control of “normal” eating habits.

My point is this, these men ate every day (a little over 1500 k/cal), and yet they were still starving. This can happen to anyone without even realizing it. If you suspect you have an issue with caloric intake look for these symptoms of semi-starvation

  • Increase in coffee and tea intake and excessive gum chewing
  • An extreme pre-occupation with food (wandering around grocery stores, collecting recipes you never make, cooking for others and not yourself, etc.)
  • Constantly thinking about what you’re going to have the next time you can eat
  • Irritability and depression
  • Fatigue or exhaustion

Since I am no longer starving , I have been enjoying a new favorite breakfast almost every day!


201106031538.jpgIt’s super easy but I’ll give you a recipe anyway =) (Oh, btw, I updated my recipe pages from the old blogger site!)

Hot to Cool Oat Breakfast “Cereal”

Ingredients

1/2 cup oatmeal or oatbran

2.5 cups water

3/4-1 cup milk (I use plain soy)

1 truvia packet

Cinnamon (I don’t limit cinnamon)

Any fruit you want as a topping

How To

Combine the oats and water and microwave until creamy and delicious. Stir frequently to avoid overflow! Takes about 5 minutes stirring every 45 sec-1 min.

Stir in cinnamon and truvia

Top with fruit if choice

Poor cool soy milk over the top (add more cinnamon if you like)

It’s so amazing! At the top is with an apple and blackberries


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Here with a banana and raisins

And I didn’t picture it but this morning I had with frozen raspberries and coconut butter, delish!

Peace!

Caitlin

What have you been having for breakfast lately?

Banana’s or apples? (Carrie you’re not allowed to answer!) ❤

Fun plans for the weekend? Twelve miles in the morning and hopefully hitting up the pool sometime!

OH I FORGOT!! Do you guys read Lee’s blog? You should, she’s a ton of fun and today she unknowingly gave MY SUBURB an excellent review! I run on the path she’s standing on all of the time and go to Tommy’s restaurant every single Sunday when I’m at home! I’ll write about it someday but for now check it out over there! (It MADE MY DAY if you can’t tell)


Cross Training and Reflections

Today is officially my last full day at school! Definitely bitter-sweet. It has been a ROUGH year but thank goodness it’s ending on a good note.

I spent 3/4 of the year counting calories, avoiding people, going to bed at 8:30 and finishing my homework weeks (or months) before it was due.

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I still love my early bedtimes but I’ve realized I on occasion want to stay up late and be with people! What a shocker I know.

Since spring break I have stopped counting calories, stopped weighing myself, broken most of my food rules (I say most because I still won’t eat trans fat or things with an ingredient list longer than my iTunes library), gotten to a healthy weight and made some amazing new friends. While still managing to keep my grades in check and my workouts where I like them, something my ED told me was not possible (well he can shut the F up, just saying)

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Another HUGE accomplishment that I had was going out to dinner with one of my new “friends” . I didn’t look at the menu online first, I didn’t insist on leaving food on my plate (although I did but only because I was full) and I didn’t insist on demolishing it all because if I don’t clearly I “still have an eating disorder”.

As for running, I’m not even trying right now. I tried last Friday and it did not work. My half is on Sunday *gulp* so I’m gently cross training all week and will try to get through a couple of miles on Thursday or Friday once I’m home to see if I can. My other options are dropping to the 10K or being the best cheerleader ever for my mom and sister =).

201105101109.jpg(Rough day)

This is why cross training is so important. Not only to prevent injury and boredom but also to keep you fit during an injury. If I didn’t already know about and love cycling and lifting I would have nothing to do at this time.

Benefits of Cross Training

  • Reduces exercise boredom
  • Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead).
  • Produces a higher level of all around conditioning
  • Conditions the entire body, not just specific muscle groups
  • Reduces the risk of injury
  • Work some muscles while others rest and recover
  • Can continue to train while injured
  • Improves your skill, agility and balance

Source

I also plan of some good hot yoga classes and a sports massage when I get home! It will be my first one, I’m EXCITED.

Please don’t even ask me what I’ve eaten over the past few days. My fridge currently has cottage cheese, peanut butter, a sweet potato and ketchup in it. I’ve been eating more meals at school so basically it’s been

Cereal

Hummus sandwiches

Peanut butter in whole wheat tortillas

raw oats and cottage cheese

An Amy’s microwave black bean casserole meal

The first thing I am eating when I get home is a salad the size of my kitchen table201105101119.jpg

Vegetables, please come back to me =(.

I’m almost done packing (without any tears!!) and then off to try to entertain myself for the day!

Peace!

Caitlin

How do you cross train?

Tell me about finding balance in your life!

How has your year up to this point been?

Does anyone want to mail me some greens? PLEASE?!

What I Know

Sarah Kay is an amazing spoken word poet. In this video she talks about how she encourages students to write poetry about what they “know to be true”.

http://www.youtube.com/watch?v=0snNB1yS3IE

The video is a little long but completely amazing and worth watching, even just the first 5 minutes.

Here are 10 things I know to be true

1) 2+2=4

2) I felt pretty all day today

3) I only have 3 weeks left of classes

4) I have a surprise for you all this weekend!

5) I love my family

6) I am excited for tomorrow night (it’s my friends birthday!!)

7) I was unhappy to wake up to this

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seriously? I wore sandals yesterday

8) I love running

9) I am currently eating toast

10) I sincerely appreciate anyone who is reading this

I think this is a great exercise even if you are just feeling overwhelmed by something in the middle of the day. It helps you come back to reality. It can be fun and silly, serious or just some straight facts. Try it next time you need to come back down to earth!

What else I know to be true is that I woke up sick, really sick =(. My appetite has NOT been on point.

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I had a salad for lunch but sadly did not enjoy it at all

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“Dinner”

I also had a yogurt bowl for breakfast and some random other snickerdoodles, peanut butter, cheerios and fruit throughout the day.

I WILL BE BETTER TOMORROW

Peace!

Caitlin

Tell me some things you know to be true