Lil Miss Fitness Freak

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


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Exercise As Part Of Treating Eating Disorders? Fitness Friday 35

Well ain’t that a controversial topic for discussion….

In the spirit of this week being #Eating DisorderAwarenessWeek, I thought I would bring that into our lil regular Friday Fitness chat.

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I knew it would be a big deal. I know that many will not agree with my words, but hear me out, have you ever thought that treatment and exercise could co-exist when looking at eating disorders?

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I know what you’re all thinking.

Exercise is a method to fuel eating disorders

Exercise is a means of dropping weight and burning too many calories

How the hell is exercise going to help put weight on when clearly it just increases their energy requirements?

This is why this topic is a great one to discuss.

The points above are completely valid. In fact, those are the beliefs that many professionals give or yell if the thought of exercise is brought up.

Take me for example, during my short time at the Oakville outpatient program for family therapy, it happened to slip out that I was going to be starting to slowly get into training (this was a few months post-inpatient) and my therapist freaked the eff out. Like I’m not kidding, she actually called my house and my parent’s cells and left frantic messages saying  “Chelsea is not to workout!!!!”

Not that her words stopped it from happening, and honestly, we left that place faster than we came in (not because of that incident, but a bunch of other things..), but I’m just trying to give you an idea of how most clinicians feel about this topic

I.e. They are mostly against the thought of exercising.

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…or ever…

Like I said, these arguments are all valid concerns and I see where they are coming from…

~I was a compulsive exerciser

~Most use it as a way to burn more calories and loose weight

~Most don’t know limits or when to stop

~Many can let it consume them and take over their lives

So I will say again, I understand their fears, but look at it from another perspective. When you just say NO and/or NEVER AGAIN, where does that get you? It teaches the individual nothing about control or other benefits aside from the superficial ones. It tells them that they have lost a free right to do something many people do. It places restrictions on them, which can lead to them deciding to go and do it anyways. Lastly, it prevents them gaining some of the many benefits you get from exercise that can be critical to the health of a person struggling with an eating disorder (*provided they are stable enough to perform exercises) such as bone and cardiorespiratory strength, helping with psychological disturbances, distraction from nagging negative and obsessive thoughts and potential social opportunities.

There are many people I have seen who have gone from treatment to the gym and are strong, independent people who are in control and did not slip back into old habits. They successfully took their health into their hands and chose to use exercise as a way to ‘come back’ and heal. A way to gain strength when their body was so weak before. A way to build confidence in themselves and eventually find that the gym is more than a place to burn calories. It’s gives them a place to deal with their emotions and re-build themselves physically and psychologically.

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So with all of that being said, I wanted to present you with some research on the topic and how these types of interventions have faired in the treatment of eating disorders. I mean, you have heard my story and I could give you anecdotal evidence of the possible benefits for some, but does it actually show more pros than cons in treatment settings?

Lets find out.

To be honest, I was shocked at the number of articles I actually found. I still believe most are completely dead set on NO EXERCISE but there was a surprising number of studies and pilot programs in treatment facilities exploring the use of exercise as intervention. 

I will stick to the main findings of each study and link each so that you can read more if you desire. I am also going to label them in order of earliest to latest. Lastly, I could have found more, but for the sake of your attention span, I left it to these interesting ones.

Thein et al (1999) –> “Pilot Study of a Graded Exercise Program for the Treatment of Anorexia Nervosa”

Main Findings: With the addition of exercise (amount based on % of ideal body weight IBW), the experimental group (diagnosed with AN) showed no difference in change in BMI or body fat, suggesting that the exercise did not inhibit the primary goal of weight gain. The EXPT group also saw a general increase in quality of life measures while the control saw a trend downward from their initial testing.

Szabo and Green (2002) –> Hospitalized anorexics and resistance training: Impact on body composition and psychological well-being. A preliminary study

Main Findings: Study included a non-AN group (exercise group and non-exercise group) with a group of girls currently in an inpatient facility for AN (exercise and non exercise groups). They were both on an 8-week training program of resistance-based exercises. There were trends found for the psychological variables, however it was speculated that perhaps 8 weeks was not enough. Interestingly enough, there was no decrease in weight of the ED-exercise group but a significant drop in those not in the exercise group.

Lutter and Smith-Osborne (2011) –>Exercise in the Treatment of Eating Disorders: An Alternative View

Main Findings: Exercise was significantly associated with greater improvements in eating disorder and depressive symptoms where the number of METS was associated positively with improvements in the measures of depression (BDI) and eating disorder behaviours (EDI). This study was interesting because the exercise was equine based.

Hall et al (2016) –> Use of yoga in outpatient eating disorder treatment: a pilot study

Main Findings: Adolescent girls (all met the requirements for AN/BN/EDNOS but were clinically stable) in an outpatient eating disorder treatment facility attended 12 yoga classes at one class per week. After the intervention, there was no decrease in BMI and significant improvements in anxiety, depression and body image disturbance scores. 

I did a yoga class or two when I was an inpatient at Sick Kids. This was for the advanced stages only but was a nice change of pace. Definitely saw first hand the mood enhancing features. 

This article by Hausenblas et al (2008) also provides a good overview of 6 further studies showing the benefits of exercise based interventions in eating disorder populations on social, psychological and biological factors if you’re interested in even more reading 😉

Finally, here is an article, Bratland et al (2009), that discusses how exercise based programs are managed in treatment facilities and how many places actually have them! It was limited to a few countries in Europe, but can provide some insight for how they could be implemented and managed here.

So…

To conclude, many articles find that there are benefits to exercise in both outpatient and inpatient treatments for eating disorders. Also, rarely did any study (I didn’t find any) report negatives (such as weight loss or stalling the weight gain process) of incorporating exercise into the programs.

I want to say that, yes I know it may take more work and there will have to be strict guidelines in place, like ensuring they are stable enough to participate, etc, but from what I see from research and from my own experience I definitely think that it would be something to really look into further and do more pilot studies on.

Weight gain is already hard enough, try to make it easier on us all. Plus, by being exposed to it in a controlled setting it can also help to make the transition back to ‘reality’ potentially more smooth.

Something I would like to know is if incorporation of exercise during treatment can lower the risk of over exercising or going back to negative exercise habits when they are discharged. 

What are you thoughts?

-Chelsea

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Doubt Stalls Progress

My friends, so I welcomed myself back yesterday, and now I’m bringing you my first lil video. Nothing informational or science based, just something I have been dealing with as of late and some tips that hopefully you can use and I can follow through with myself.

We all go through periods of self doubt. What is important is that we eventually see that there is not reason to doubt ourselves and simply move on.

Self doubt kills progress. It stalls you.

You need to let go of that doubt, realize what an amazing person you are and what skills you bring to the table and continue to moving along whatever path you are going.

I’m not going to be naive and say that this process is easy or instant, but it’s something we all have to do. Look inside yourself, realize what you bring to the table, how far you have come and be proud to share that with whoever or whatever is standing at the end of your pathway.

Always always always remember you are enough. More than enough! You are the best person you can be and have a lot of offer. Never let anything or anyone stop you from reaching your goals.

Self doubt is not fact, it’s a fictional story made up by you and allowed to live until you shut it down.

I hope you enjoy, and check back for more. If you have any topics you want me to chatter live about, let me know in the comments 🙂

What do you do when you are doubting yourself?

-Chelsea


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Gotta Keep That Metabolism Firing…Fitness Friday 20

I’m sure we have all heard this..

Gotta eat every few hours to keep that metabolism chuggin along.

Well guys, this idea is FALSE.

How often you eat has no effect on muscle gaining and/or fat loss so eating more often doesn’t mean your metabolism is tickin faster either….

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Shocker!

I’m going to introduce this post with a video I watched recently that inspired this topic. Eric Helms is featured and discusses the controversial topic of meal frequency and explains how it has no effect on metabolism.  Instead, it’s more about what fits your life best. Click the video below and take a listen!

Eric Helms is a very prominent figure in the sports and exercise field.  He has multiple degrees in exercise and nutrition (BS in fitness and wellness, MS in exercise science, and MS in sports nutrition), is a natural bodybuilding Pro and coach, often writes for excise and nutrition journals and even speaks at Universities and other events sharing all of his knowledge.

Some Highlights

~No specific number of meals is associated with greater or less muscle gain/fat loss

~Studies have shown that number of daily meals MAY be associated with satiety and therefore diet adherence (which in the context of weight management is the most critical component). It appears that having less then 3 meals (the average number of meals most people eat) may be associated with greater hunger. BUT that being said, if you have way more than 3 (one study even did 14 daily feedings) that hunger was also greater.

~Tips for success: Find a number of meals around 3ish or slightly more that fits your schedule and leave you feeling the most satisfied. Spread your protein across these meals for additional satiety.

I think the message here is clear. As with many things, it’s not a specific one-size-fits-all protocol for how many meals you should eat, it’s about what will fit your lifestyle best and allow for you to reach your goals while not overthinking and becoming obsessed with food.

….

So lets address this well known myth that was discussed in the video:

You need to eat X number of times a day because if you don’t, your metabolism will slow down to a crawl and you will get fat.

I swear every generic personal trainer will preach and preach this like it’s going out of style. You should be eating 3 square meals and 2-3 snacks every day because if you’re not eating every 2-3 hours, your metabolism will not be running as fast as it can be.

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Well ain’t that a lot of time in your day spent eating…

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Well don’t worry, unless that is how you like to live your life, it ain’t necessary. You want to eat 3 times a day, do it. You want to eat 14 times a day, do you. It doesn’t matter.

Here’s some research to back up my words because I like to be accountable and prove that I ain’t just spewing iissshhhh

~An article co-written by Eric himself discussed the current research in nutrient amount, nutrient timing and meal frequency in body builders and specifically highlighted that no studies have shown that more frequent meals leads to greater thermogenesis (which is a factor that affects metabolism). Studies that have been done, which have been tightly controlled, looked at meal numbers anywhere from two to seven and found no difference.

~An early review (1997) by Bellisle et al addressed the idea that ‘nibbling’ is better for ones’ metabolism during dieting than ‘gorging,’ or, in other words, eating more frequently during the day is beneficial for greater fat loss over less frequent, larger meals. From their review, they failed to find a relationship and concluded that if any study did find a small difference that it was probably due to intake records (ie. under-reporting their nibbles during the day).

Finally…

~A 2008 study by Smeets and Westerterp-Plantenga looked at the effect of having 2 vs. 3 meals on things like diet induced thermogenesis, 24-hour energy expenditure, exercise-induced thermogenesis and sleep expenditure. Overall they found no relationship between the number of meals and these outcome variables of interest.

One of their findings warrants further discussion and will conclude this discussion is this:

“The same amount of energy divided over three meals compared with over two meals increased satiety feelings over 24h”

I believe that this is the main point of this all: SATIETY! What will ultimately affect your weight management the most is whether you are satisfied or not. If you are starving trying to eat only 2 meals a day, then you are likely to go over your calories because you will over eat at some point or binge outside your 2-meal schedule. On the other hand, if ‘snacking’ your way through the day never leaves you satisfied you may find yourself picking away too much and over eating your calorie needs.

So to re-state the message a lil bit more simply
Meal frequency means nothing. Do what works for both your schedule and satiety/sanity. If you enjoy eating large meals and 3 leaves you able to live your life and feel good than have 3 square meals. If you feel better having 3 meals and 2 snacks, than do that.

When it comes to things like this, its always about calories in and whether that is higher then your needs that will ultimately affect your weight status.

So don’t over think it, just do you.

Disclaimer: This is for the generally healthy individual. There may be some medical benefits of eating more frequently for individuals with health conditions like diabetes, although more research is needed as results are mixed. Look here (potential benefit) vs. here (no relationship)

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How many meals do you eat a day?

-Chelsea


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Mixed Messages…Thinking Out Loud

Amazing job! You eat those fries and love every moment of it…

How do you eat all those bad foods all the time and not get fat?

It’s okay sweetie, you will conquer that whole pint of ice cream next time.

Hey maybe you should put down that pizza slice, it’s not like you need it..

…..

#YesIAteTheWholePint #RecoveryForTheWin

…..

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Me and you both.

Linking up with Amanda over at Running With Spoons for this week’s Outloud Thinking.

You know my friends I have struggled with this idea for a while. We are very confusing with our messages about food. Then on top of that, when you throw recovery and what we ‘believe’ that those in recovery should eat in there, well **it just hits the ceiling and makes absolutely no sense.

On one side, we have the general public, who demonizes any food they perceive as unhealthy and condemn those who choose to indulge in them even in moderation.

If you happen to not be a size 2, gawd forbid you have that slice of pizza. You might as well prepare yourself for the long, judgmental conversations that may sound something like this…

Hahaha if I eat that pizza I blow up like a balloon…

Oh I don’t eat that crap, do you know how many calories that has in it…

Oh ya know I will just workout an hour longer tomorrow..#balance (<– this is so wrong btw, don’t do this!)

However, take someone who is recovering from an eating disorder and the conversation takes a completely different direction. Think north pole vs the desert.

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That is amazing, you ate fast food twice today! Recovery win!

I feel so over full right now, but I need to get over that because it’s part of recovery…

#PintParty

See the difference?

I’m stuck here though. I see this discrepancy so clearly and that is what makes it so frustrating that I don’t have a clue where to even start. Despite knowing that with most eating disorders come fears and those need to be challenged, I also strongly believe that we taken things too far.

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How has it become okay to push things on those in recovery that we normally preach to those not in recovery to push away from? How are we supposed to show that food is just food when we do this?

We are extremists.

Recovery has become something where you are to ‘challenge’ yourself to eat in a way that we normally try to prevent.

You should feel comfortable with being stuffed if you’re in recovery, but you should feel slightly hungry if you’re not.

You should feel proud of tackling that Mc.D’s twice in one day if you’re in recovery but feel disgusting and bad about yourself if you choose to have a burger once and a while.

We are being completely contradictory with our messages. Food is food and shouldn’t be different for one group of people over another.

Another issue is this also puts pressure on individuals regardless of what “category” they fall into.

If you’re in recovery and you’re not going to those extremes you may feel (or others may feel) as if you’re not progressing. Likewise, further agitation can occur because if you feel that pressure to push yourself waaayyyy out of your comfort zone, it may create even worse association with certain foods.

On the flip side…

Those who do not fall into that category may feel the need to almost hide food when they are wanting or eating something ‘dirty,’ especially if they are overweight.

Apple and hamburger on scales conceptual

You can’t win. Both sides are negative, so then, what the heck do we do about it?

Truth is my friends, I’m tackling a slightly controversial issue here and honestly I don’t know what we can do about it.

I know that we need more consistency somewhere. The same food can not be good for one person but bad for another.

For those in recovery, we still need to challenge food fears so that food can be eaten without second thoughts or guilt. However, this needs to be balanced with not pushing so hard that it pushes them out of normalcy.

Cheering for someone to make them finish an entire pint of ice cream is not normal. This shouldn’t be dubbed a ‘recovery win.’ IMO

If they want the whole pint then thats different because it’s what they want to do but there is also the issue that sometimes with eating disorders comes binge eating….another challenge, another discussion. 

Isn’t the point of recovery to reach normalize eating? 

Again, on the other side, for those not in the ED category, normal eating should include those foods they are craving once and a while and the should be able to eat until they are satisfied. This is regardless of what weight you are at weight status should not dictate whether you are allowed to have certain foods on occasion (Yes I realize there are some exceptional cases but you get my point).

So, to sum things up, we have created a big, hot mess. Our messages about food are wrong and, to be honest, the way that we try to challenge food fears in the clinical population can ultimately lead to further eating issues (like binge eating) or just worsen fears even more because they are just too much.

Just my thoughts.

What do you think?

-Chelsea


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Safe Fear Foods?

Monday thoughts coming at ya as I just finished my first exam this morning at 8:30am…and I’m slightly exhausted..and needed to mentally drain and recharge. So, to do so, I spent most of this afternoon gymmin it up (as usual 😉 but Rita came along too this time!), taking a much needed nap, eating some lobster for dinner and now chattering with you.

Hope that’s okay with you all. 😀

My exam was my online course and to be quite honest, I now officially know that I really dislike online courses because I just can’t be bothered to keep up with the readings…

Which leads me to cramming more then I would like for the exam.

Ugh.

I think it went fine, but I just don’t like how much more effort I had to put into studying for it then was really needed if I had kept myself on top of the four gazillion readings each week.

Do you like online courses?

Anyways, the reason for this post was a link up with zee typical Recovery Round-Up courtesy of Lord Still Loves Me.

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I really like doing these because it creates a safe outlet and a pool of resources. Not to mention, it’s where we can share our challenges (so that we can get assistance and loads of support and love to get through them) and our wins.

Much love to our hostess, Julia, for starting it up.

I made some progress this weekend.

I had my #CheatMeal and it wasn’t ice cream.

….and yes I shouldn’t be calling it a cheatmeal or anything really, but that what those ‘eating out once a week’ meals are to me as of right now.

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‘Naked’ elk burger with goat cheese, sundried tomatoes (OMG!), sautéed mushrooms and onion, spinach and lots of mustard and franks hot sauce post picture. Devoured (cuz leg day…) fork and knife style along side a pile of ‘weeds’ or their house salad with added beets (cuz I love them and it reminds me of Chucks Burger Bar)

I had been wanting to try the elk burger at The Works for quite some time now but just always went with my ice cream. One, because I love it and Two, because it was ‘safe’

Safe?

So does that mean I have officially gotten over my fear of ice cream?

Sadly, no.

Instead, it has become more of a habit. One that I’m getting better with, but still have some guilt. So it’s really become a safe fear or safe cheat if you will.

That is what I wanted to talk about today, is this idea of ‘safe fear foods’

because as weird as that sounds, they do in fact exist and make some level of sense.

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A fear food is one that gives you great anxiety.

It over consumes your thoughts when you are going to have it.

For me, when I first started my #IceCreamChallenge every Friday I would legit start to worry about having it on the Monday before. I would start thinking that:

I must be unhealthy because I want something that is not good for my body.

I should be ashamed because I’m not eating healthy

What if this makes my stomach hurt?

What if I feel way too full…

Does that mean I had a binge?

Does 2 scoops of ice cream mean I had a binge???!?

Normal people don’t need 2 scoops of ice cream…

I must then conclude that I’m an unhealthy, weak, elephant and I should feel bad.

Sounds awful now that I write it on paper…err…share it to the internet world.

Now, 4 months later, some of those thoughts are still very apparent but the physical anxiety (sleeping issues, tight chest, etc) have mostly been non-existent.

You may think that is a good thing and maybe I’m making progress, and yes, that is progress in a sense (less guilt), but I was given a harsh reality kick when my housemate begged me to finally try the burger place out (which I swear I did really want to try!) and made me break my weekly habit of indulging in my safe cheat.

And so, the over consuming thoughts began once again.

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So, that leaves me with the question:

Have I actually made progress in accepting the ice cream as something I CAN and DESERVE to have without guilt

OR..

Have I become more desensitized to it and that is why I’m mentally handling it better?

I pondered. I pondered some more.

I concluded that I think it’s a bit of both. Yes, it’s a habit and for the person who doesn’t like change, when change does occur, I become all kinds of freaked out once again.

This means I have to challenge myself and try out other ‘fears’.

But that doesn’t mean I should give up my ice cream either because I do think I’m actually starting to believe, just a lil bit, that I can have ice cream because I like it.

Also because when I skipped it for 2 weeks, the anxiety popped up again…Damn ED.

So yes, you can have fear foods that are deemed safe in your eyes. They are habits that you have formed and that makes you feel safer eating them. The challenge is to realize that this is true (instead of saying you hate everything else…) and step out of your comfort zone to make yourself feel uncomfortable once in a while.

I will have to return to The Works soon, one because I want my parents to try it (they love Chucks just as much as I do) and two because I did enjoy it and I shouldn’t restrict to simply one choice of things I enjoy.

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To end on another positive note…

I kept the addition of the sautéed mushrooms and onions on my burger order despite them telling me they were cooked in a bit of butter.

Butter is something I haven’t touched (knowingly..) since I was forced to eat it in treatment. It’s a major fear for me and something I don’t think I will ever use willingly ever again.

I literally had a mild anxiety moment as the waitress waited for my response to her question…

Do you still want them?

Yes, yes I took them because a burger is not a burger without those mushrooms and onion in my eyes. I resisted the urge to not be satisfied with my order due to that component. That is where the majority of the guilt stemmed from for that meal and hopefully the next time I will not be as anxious.

Baby steps, but this week I challenged my safe fear food place.

…and I won.

-Chelsea


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Be A Rule Breaker

Are you a rebel?

No?

It’s okay me neither…

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Goodey-two-shoes 4 lyfe.

Despite the fact that breaking rules in general makes me all kinds sweaty, there are some rules that I think need to be broken.

The rules that have been propagated by society that are completely and utterly stupid yet followed because they have just never been questioned Or we are too scared to stray from OR people tell us they are to be followed (but fail to give you evidence why…)

So go ahead, be a rebel.

Your punishment for committing such a crime?

You will be happier. and feel less held back by the false lies society tries to feed you.

1. Eating at night is bad and will make you fat.

One of the biggest misconceptions I hear.

“I really need to stop snacking at night…it’s making me fat.”

Does your body have a watch?

Apparently it does and apparently once 6 pm rolls around, anything you put in your mouth is turned to fat.

Wrongooooo

2. Fat makes you fat.

No and no. I think we are starting to get past this…slowly..too slowly, but it’s a start. Anyways, eating fat is required for your heath. Plain and simple. Fat is needed for your hormones, your brain, your organs, the list goes on. Yes fat has more energy (ie. calories) per gram then protein and carbohydrates, but that doesn’t automatically mean that each gram of fat you eat sticks to your body as fat deposits.

REBEL! Ignore the ‘fat-free’ everything trend and eat yo fats because they not only make you healthy but they taste delicious too.

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It seems like the pendulum has swung the other way these days and now carbs seem to be taking a hit. Similar to above, a given nutrient doesn’t make you fat. Instead, going over on your overall nutrient intake leads to weight gain. Calories in, calories out folks! Easy as that. Carbs can make you feel more heavy and perhaps bloated because they carry a lot of water along with them, so for every gram of carbohydrate you eat, you are also inviting in an equal amount (approximately) of water. Let me be clear though, water weight does not equal fat weight. Keep those separate. 

Take a look at WHAT and HOW MUCH you are eating before you start judging it’s building blocks.

3. Drink 8 glasses of water per day.

No if’s, ands or buts.

Wrong.

I’m not saying you don’t have to drink water…

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….you do… because water is kinda sorta important for life.

Instead, I’m saying that there is no set value of water needed for everyone. Some need more, some need less.

Males need more then women.

The larger a person is, the more water they need.

The more food you eat, the more water you need.

The more muscle you have, the more water you need.

Etc, Etc, Etc.

Other things that fall under this category

~Sleep

~Calories

4. The more the merrier

This can be related to a number of things…

When you were in high school, we all were self conscious of the number of friends we had…

The thing that costs the most is obviously better…

Working out for 3 hours vs. 2 means your workout was better…

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We always think more is better but I think as we get older and come to find ourselves more, we learn to appreciate the saying:

Quality over quantity

It kind of hits the nail on the head.

 5. Lifting weights makes you look bulky.

Sorry this one is like that radio song that gets way overplayed and you just don’t want to hear about it anymore

BUT I HAVE TO SAY IT BECAUSE SO MANY STILL BELIEVE IT.

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My friends. My female friends. You do not possess the hormones (i.e. the amount of testosterone or release enough growth hormones, etc), possess the appetite or possess the body frame to get bulky.

Do you know how hard it actually is for a MAN, yes a man, to put on size?…naturally that is.

A crap ton of food.

A great workout program.

And a whole lot of consistency.

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Disclaimer: I understand that newbie gains happen. When you first start lifting, you can see increases in mass and strength pretty much regardless of what you do in the gym and what you eat but this is simply due to the basic idea that it’s new stimulation. You are starting from nothing, so the gains you will see will be much greater then those seen in a more experienced individual. 

I have had females shoot back at me with:

No for real, I actually do get bulky and I don’t like it.

You do realize that muscle is more compact then fat mass? That should be a first clue that building lean muscle mass leads to a leaner looking frame.

Aside from lifting, there is also the major component which is diet.

80/20 my friends. 80% of what you look like is your diet.

So tell me again how a mere 20% is enough to turn you into a raging hulk?

You want to look more womanly? Build some curves with weights. Lean, sexy and STRONG curves.
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6. Fat free is best

Piggy-Backin on a previous one, but I had a specific example in mind

Dairy this is me lookin at you!

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Most of us have gotten over a number of these but I find that dairy is the exception mostly. As a specific example, everyone still seem to stick to those 0% yogurts.

Why?

Because a lil single serving of tub of yogurt is going to save you umpteen thousand calories?

Because 0% is just what everyone buys?

Think about it this way…

How does fat free cheese look to you? How does it taste?

…shiny, plastic and tastes like the latter too. 

Have you actually ever had full fat yogurt?

Keeping the fat in yogurt has so many benefits other than the fact that it’s much more satisfying (that creaminess!)

~Better digested. Did you know that full fat yogurt has less lactose in it?

~Those probiotics are naturally still there rather then having to add them back in

~Ditto for the fat soluble vitamins like Vitamin D

~They don’t have to add gums and buttloads of sugar to it to make up for the loss of the fat.

Do rebel against the norm and go get yourself the fattier stuff and you will be amazed the different in how you feel eating it.

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More delicious, keeps you fuller longer and won’t make your tummy hurt.

7. Fresh is always better.

Not always the case.

Frozen food tend to get the evil, disapproving eyes of many as people just automatically assume they are processed or they are crappy quality or they are for people who cannot afford fresh.

Truth is that many frozen vegetables and fruits actually contain more vitamins and minerals then their fresh counterparts.

…That is, by the time said fresh relatives grace your plates.

You see, aging means that nutrients are being lost. If a piece of fruit is picked and then has to be shipped to the stores and then bought and then sits in the fridge and THEN FINALLY is eaten, how much of it’s original nutrient profile do you think is still in tact?

Compare this to frozen which are picked then almost immediately flash frozen to halt the ripening process.

See, frozen may indeed hold more nutrition then fresh.

It’s just a perk that often times they are cheaper overall because it’s like buying in bulk.

So go ahead and eat your ‘poor person’ frozen veggies and smirk at the fact that you’re keeping more of your monnies while getting more of your nutrients.

8. Taking care of yourself means you’re selfish.

Our culture here in ‘Merica is individualistic. Basically we will fight, claw and climb our way to the top and conflict with others doesn’t seem to phase us. We are bred and socialized to do this.

On the other extreme though are the many people who are afraid to do things that make THEM, just them, happy. It is assumed that by doing something for yourself and having no other person’s interests in mind is selfish and those thoughts make you a bad person.

Why is that?

Well lets take a look shall we.

You go to the gym because it makes you feel happy and your partner tells you you go too much and they never see you. You’re selfish.

You choose to eat something other then the group and you’re told you’re being picky and should just eat what everyone else is eating.

When saying no to help someone else when you’re already swamped means you should be ashamed of yourself.

Remember you’re a human being. You’re not a robot with no wants and desires of your own. You work at your most optimal when you are happy so don’t ever feel bad for taking you time. Be the best version of you and then you can be the best version to help others.

This is not being selfish. You’re a person too and you deserve to be happy too.

Well that was kind of random, but I just had a spark of inspiration (ie. rant-age) to take care of and well this was the result. I hope you enjoyed.

Dropping into the Thinking Out Loud party with my rule breaking self. Thanks Amanda for the hook up!

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What other common ‘myths’ are there that I missed.

What was the last thing you did just for you? I decided to go home just because I wanted to.

-Chelsea


3 Comments

Smitten For Snickers

Happy Saturday my Friends!

Big shout out to you all for all of you love and support on my first post back to zee bloggy world. I’m really so happy that you guys still checked back to my lil place in the inter web 😀

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Just a lil quickie before I run off to the gym and then the farmers market on this lovely…eerr kinda dark…morning.

So this happened last night as usual on Fridays…

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Leg Day Cheat Meal Time with my parents! Started off at Tom Yom Thai and Vietnamese and despite the atmosphere being more fast-food like and less restaurant like (my Mom said not so cozy), I really enjoyed my typical dish of ALL ZEE VEGGIES and SEAFOOD. Yum.

As for my normal Ice Cream Challenge, I was super stoked when I found out that Guelph sold Kawartha downtown at a Imported Candy shop call Sweets! Candy but was gravely disppointed when I got there and all they had was the bottom of the barrels left.

#Sadface.

So we quickly made a change of plans to our always happening Baskin Robbins and I’m SO GLAD WE DID because this beauty then hit my face..

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Yes my friends, I found it finally!

Made With Snickers.

Caramel Ice Cream + Snickers + Caramel Swirl

You better believe that I died a lil bit last night. That ice cream was super loaded with snickers and caramel flavour. The best of both worlds

Peanut butter and Caramel.

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You’re telling me!

I loved it so much that my Dad even bought a pint of it to take home and stash in the freezer when they decide to send that one away again

RIP to my salted caramel..

Now I just have to get over my fear of eating ice cream at home….No I’m not kidding.

But anyways best flavour I have ever had as Baskins! On the top was a new top 5..Perils of Praline

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Vanilla frozen yogurt packed with pralined pecans and chocolate cookie pieces, and a creamy caramel ribbon throughout

This one is real good too guys!

I was a lil bit concerned with the cookie pieces as I’m also gluten free…So lactose intolerance + glutenless + Chelsea eating dairy-vicious ice cream with gluten-ified cookie pieces = problems?

Not this morning apparently (knock on wood)

Thank you enzymes. 😀

Overall my sore and tired self (thanks leg day) was thoroughly stuffed but I’m still drooling over that ice cream. This week I had my parents there for support too which was nice as I had a rougher time last week without them. I still had my moments last night but I tried my best just to die of my foodgasm.

In other news..

This needs to be a thing

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Did you know that naps are apparently good for you and everyone should take them daily?

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I agree! And I mostly do hehe. If Thomas Edison did it…

Lastly before I run off…

This happened yesterday and although I was expecting it because apparently everyone in this world thinks it’s the greatest thing to man…

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Pumpkin Pie Questbar…#WhiteGirlsScreamedWithJoy

I was disappointed it wasn’t caramel (#obsessed)

Well that will be one bar for the housemate and not me.

Hope you have a great Saturday Friends!

Anyone else out there not a pumpkin person? Love my kabocha (it’s a japanese pumpkin my loves and not a squash technically), but have never really been into pumpkin flavoured things. Don’t hate on me!

Top 5 Baskin Robbins (or ice cream in general) flavours? Made with Snickers, Salty Caramel, Creme Brûlée (got that baby once, damn seasonality flavours!), Reese’s, Perils of Praline

-Chelsea