Samstag, 30. Juli 2016

What I eat in a day - recovery

Hello there!

So often I get asked about how much I eat or ate in a day in recovery.
Since it's so highly requested I thought I'd make a blogpost about it.

When I started to recovery I increased my intake to 3000cals a day. 
In hospital, I realised how much I actually needed to gain weight. I was on a 2500-3000cals mealplan but still needed addiotional things like nutri drinks (300ml a day = 300cals). ( I actually could have eaten more, like more bread for breakfast, but I wasn't mentally ready then and found nutri drinks easier to handle as I only had to drink it).
So, when I got out of hospital and started to lose weight on a "normal" diet, I realised I still needed 3000 cals (I still needed to gain about 5kg at home), so that was what I ate. 
Here's a typical day with my favourite things to eat:

Breakfast: Porridge with fruit and almonds
-40g oats, 1 grated carrot, 1 tsp chia seeds, baking powder, cinnamon, nutmeg, sweetener if carrot isn't sweet enough, 200ml almond milk/soy milk
-any kind of fruit I have at home 
-a handful of almonds
-later some greek yogurt with chocolate powder

-->600+cals
(I usually ate a lot of almonds AND also cashews as a snack later)


Lunch: Pastasalad with an almondmilk-sauce and guacamole

-about 80g of pasta
-vegetables of choice (I love broccoli or asparagus with pasta, here I also added carrots)
-tomato sauce
-creamy almond-milk sauce (recipe will be up soon)
-guacamole

-->600cals




Dessert: Nicecream
about 2 frozen bananas, blended into nicecream

-->200cals








Snack: Pancakes (yes, as a snack :))

-pancakes (recipe can be found on my blog, it's an older post and I used kamut flour here)
-1 scoop of vanilla ice cream
-chia seed-chocolate-pudding-sauce thing (chia seeds soaked in soy milk and chocolate powder)
-any kind of fruit
-nuts (hazelnuts, pecans or walnuts are my fav with panckaes)

-->500cals


Dinner: Quinoa with quorn fillet, almonds and curry-tomato dip
-about 70g dry quinoa
-quorn fillet (alternative chickpeasalad)
-veg
-almonds (I loved quinoa with almonds, it was my favourite combination :D)
-sauce

-->600cals

Snack: Cornflakes with almond milk, flaxseeds and a handful of walnuts
I don't have a picture for that but it was usually about 60g of corn flakes with 250-300ml almond milk, a teaspoon of flaxseeds and a handful of walnuts :) Sometimes I also liked birchermuesli or just ice cream as a snack (like the one on the pic, but cornflakes was my usual snack)

-->400cals

All in all I ate 3000cals. I also snacked on cashews or almonds during the day which gave me some extra energy and healthy fats. I was scared of frying things in oil, today I recommend you to use olive oil for cooking, not only don't get things burnt, but also it's really good for you, it's a healthy fat which gives you a great skin and hair! ;)

However, I also need to point out that at the beginning I really struggled with eating so much. At the beginning, I constantly felt so full and stuffed, but after a while I got used to the amount I was eating and I even started to feel hunger again.
Sometimes, if my breakfast or/and lunch were too small, I ended up having like two night snacks or afternoon snacks... I just snacked then on biscuits or nuts.
Some people might think it's cool that one has to eat that much and they wish they could as well, but at that time I didn't think it was fun and it was really hard sometimes... I actually also started to mantain on 3000cals, I didn't even gain anymore, mainly because I was eating super healthy and still exercising too much. So my advice: Treat yourself more often to yummy things like Pizza or ice cream, chocolate, crisps, some cocktails with your friends ;) and do not exercise (especially if you're not weight restored!).

I hope this helps a bit. Ask if you have questions :)




Donnerstag, 18. Februar 2016

Vanilla-Blueberry Pancakes

Pancakes.. Who doesn't love pancakes?
Well, I didn't like them when I was a child and I still don't like quite a lot of pancakes recipes out there... Why? Because they taste too "eggy" in my oppinion... I can't stand that egg taste or neither do I like when they taste like butter... I'm just a picky eater :D

Luckily, I found and created myself some pancakes recipes which I love. I could eat those pancakes every day, they're just perfect for breakfast, or even better in my oppinion, a snack ;)
Here I've got one of my favourite pancakes recipes for you:
Vanilly-Blueberry pancakes with a hint of lemon. To die for.
 The pancakes are sweet with a taste of vanilla and a hint of lemon becaue you put some lemon zest in it. The blueberries melt while cooking and this combination is just perfect.
I'm soo looking forward to summer when there's blueberries season again, so I can make this!
But you could also use frozen blueberries of course, it works just as well. :)


Ingredients:
-30g kamut flour (recommended!)
-5g vanilla protein powder OR pure vanilla extract
-1tsp baking powder
-tiny bit of baking soda
-sweetener of your choice

-100g greek yogurt
-1 eggwhite
-zest of 1 lemon
- about 1 handful of blueberries (or how much you want!)

First, mix the dry ingredients.
If you don't have vanilla protein powder you can use vanilla extract and add any sweetener of your choice, for example stevia, sugar, coconut sugar. 
Mix the wet ingredients and combine with the dry mixture.
Add your blueberries and mix well again.
Let it sit for about 10-15min.
Meanwhile you can prepare other things you like to eat with your pancakes. I love fruit like kiwis, strawberries or frozen raspberries, which you can cook or let them defrost and they'll get all soft and they'll make like a raspberry sauce. Soo good :)
After 10-15min, heat up a pan. Don't forget to grease it, otherwise your panckes will stick in the pan.
Then, when the pan is heated up, take a spoon and form pancakes. 
Let them cook on medium heat on one side until you can see like bubbles.
Turn them and cook for another ~5 min. (It depends really).
You should actually be able to tell when they're done :)

Serve them with fresh fruit, coconut yogurt, nuts or whatever you want.
I really recommend Fruit and nuts like hazelnuts or walnuts.
Nuts just add a yummy crunchy texture and taste amazing.

Well, hope you like this recipe. 
Enjoy xx

Freitag, 12. Februar 2016

healthy and juicy apple cake

There're just those days on which you are craving something sweet... Something which satisfies your sweet tooth.

I had a week of holidays this week and there's one of some other things I love about having holidays and having a lot of time: I can finally bake and cook new things, try delicious food and treats.
Of course, I could study and do school stuff, but hey, first of all: having a social life is more important to me, so I try to meet my friends in my free time and secondly, baking is just fun and I love doing it.
So I tried making a healthy apple cake, or you could definetely use any other fruit to top it. This cake is juicy and soft and just delicious, It's high in protein, lown in fats (it doesn't contain fat) and healthy.
Unfortunately, it's not vegan, so sorry for my vegan followers who can't eat this.
But if you're not vegan and you want to try this cake, I definetely recommend it to you ;)


What you'll need:
(for a small baking dish, for a bigger one use double the recipe)
-1 egg
-40g of powdered sugar
-250g low fat or normal curd
-60g of spelt flour
-1 tsp baking powder
-1/2 tsp baking soda
-1/2 tsp pure vanilla
-1/2 squeezed lemon or peel of one lemon
-1 apple or any other fruit
-optional: nuts, oats

Preheat your oven to 180°C.

First of all, mix the egg with the powdered sugar until it's well combined and it shoudl have a "fluffy" consistency. Add the curd and mix it well again.
In a seperate bowl, mix the dry ingredients.
Combine wet and dry ingredients.
Pour your mixture into a greased (I used margarine for it) baking dish.
Top your cake with your fruit, I used apples. 
Add some oats or walnuts on top for some crunch and healthy fats.
Bake your cake in the oven for about 40 minutes.
Take it out and let it sit for another 15-20min. to cool down.
Slice and serve your cake.
Enjoy :)





Mittwoch, 10. Februar 2016

Banana Bread Cake

Hey everyone!
I'm finally back with another recipe. Sorry that I don't post that often, I just don't have enough time as I'm always busy and living a human life, you know ;)

But a lot of you from Instagram asked for the recipe for my healthy banana bread. It's vegan, sugar free (it's naturally sweet because of the banana) and it can be made gluten free by using gluten free flour.

As a child, I never really liked bananas and I also didn't like banana bread. But since a few years I've started to slowely like banana bread and banana ice cream. I still don't like to eat plain bananas but in form of cakes or ice cream I think it's nice.
I read a lot of recipes on the internet on how to bake banana bread. But since I actually never bake something according to a recipe, I had to make one up by myself. I just don't like to follow recipes, I don't know why :D
But I came up with this fluffy and juicy banana bread which I really liked.
So, here's the recipe for the banana bread :)


Ingredients:
-3-4 ripe bananas (~300g)
-180g of spelt flour (or any kind of flour)
(-optional: replace flour with half flour and half almond flour)
-2 tbsp of walnut oil 
-some vanilla
-cinnamon
-pinch of salt
-nutmeg
-baking poweder and baking soda
-optional: walnuts or unflower seeds

1. Preheat the oven to 180°C.
2. Grease a bread tin or a regular cake tin (or muffin tins) with some coconut oil.
3. Slice the bananas and mash them with the walnut oil. 
4.  Now add some vanilly extract, some cinnamon, nutmeg and pinch of salt.
5. Mix the flour with a tsp of baking powder and 1/2 teaspoon of bakind soda
6. Mix the wet and dry ingredients together
7. Add mixture into your tin 
6. Bake the cake in the oven for about 30-40min.
7. Once the cake is finished, let it cool down and remove it from your tin.
8. Serve with some fresh banana slices and peanut butter or walnuts if you want.

You can wrap the remaining cake in aluminium foil and store it in the fride. You can also freeze the remaining cake. Warm it up in the oven before serving.

Let me know how you liked it!

Best,
Chiara


Montag, 11. Januar 2016

Newspaper article & interview with my mum

Hello everyone!

I'm going to say this right in the beginning, the article and interview is in German, so sorry for everyone who doesn't understand it.

A few weeks ago I told you on my insta account that there was an article about me in my (tiny) country's newspaper. A very nice woman had asked me in May if she could interview me and she found my story very interesting... I also cooked lunch with her once and she interviewed my mum & teacher about how it was for them. The article was released in January.
A lot of you asked about the article and if you could read it somewhere.
Well, I thought the best would be if I just give you the link on here, so you can click on it and read it for yourselves. As I said, it's in German, sorry. But if you want to know about my story, you can read another blogpost which is called "My story 2"  :)

-->Klick here for the newspaper

and here you can also watch the interview with my mum, it's just her voice and some pictures.
It's in swiss dialect, so if you're speaking proper German, it might be a bit more difficult for you to understand, but I don't know :D

video


I hope you like the article and don't think it's weird or something... It actually wasn't that easy for me to do all that because, as I mentioned before, my country is really small and everyone know everyone ... and if there's something like this, people just talk about it and yeah... I never talked about my eating disorder for 4 years, I only told my friends about it when I was 16 and had to be hospitalised. But now, I am actually quite open about it (otherwise I wouldn't have my insta account and I wouldn't have done that) but still it's sometimes difficult to actually talk about it because I never know what people think about it. I'm scared of people judging me...
BUT that's also one of my main reasons (apart from wanting to help others): I want people to know what anorexia actually is, I don't want people to judge others who suffer from a mental illness. I can't stand that and that's why I'm doing all this.
I want people to be aware of mentally ill people and accept them.

Let me know how you've liked it...

Best,
Chiara xx

Montag, 12. Oktober 2015

How not to give up

This is a very important topic, in my oppinion.
Recovery isn't easy. It doesn't depend whether you're recovering from an eating disorder, from depression, anxiety or any other illness. You HAVE TO stay strong and you have to push yourself to the limit, more than once. It could be hurtful and difficult, but in the end you will be proud of yourself and happy that you didn't give up.

I can tell from my own experience that it's not easy to always keep going. There will be times where you just want to give up, where you feel like you aren't strong enough.
I felt this way, too. I still do sometimes, but see where I am now? In comparison to like two years ago, I've come such a long way. I was mentally extremely sick, anorexia had my whole body and mind in control. I wasn't even myself anymore. Chiara had dissappeared, she shrank away, faded away, eaten by a monster called anorexia.

But it's different now. I, Chiara, grew again, thanks to nourishing my body and giving it again what it needed, I could take control over myself again and control over my illness. It's still here, but never as strong as it used to be.

Many people ask me how I did that. How I motivated myself, how I didn't give up.
It's actually really difficult to say what exactly motivated me the most, and how exactly I could convince myself to fight harder.
Everyone is different, keep that in mind. What worked for me doesn't mean will work for you, too. But it COULD, and maybe it helps you.

First of all, I think it's important that you have to realise you're too skinny. You have to see that you're only skin and bones. Yes, that's not really possible if you're way to underweighed because then your mind can't work properly and you actually see yourself as "normal" or you know you're skinny but you don't really see it. It was the same in my case. I knew I was too skinny, I felt my bones and I knew it wasn't normal. At the beginning I even felt ashamed when I had to wear short pants or skirts because I knew people were staring at me and looking shocked. But I couldn't really see that I was THAT skinny.. This probably doesn't make any sense to some of you, but maybe you know what I mean :) But I then realised I needed to gain weight, I realised I couldn't continue living like the way I did.

Once you've realised you're too skinny, you have to think about what you can't do now, think about all the things you can only do when you're healthy!
Think about sports, school, having children, having a boyfriend or beeing married, going out with friends and having fun, looking good (not skinny, I mean looking sexy which means having curves and some muscles) and so on.
There are a lot of things you can only do when you're healhy.
For me, my biggest motivations were:
-I wanted to be able to play squash again! I loved playing squash and not being allowed to play squash or exercise in general was terrible for me. Not because I wanted to exercise to lose weight, but I just loved to move and I loved squash!
-I finally wanted to be allowed to go back to school. I wasn't allowed to go to school anymore because the school couldn't take the responsibility for my health.. It was too dangerous.
-I wanted to look good, I was sick of boys looking at me with disgust. I wanted to be pretty and I knew I wasn't pretty when I was only a skeleton. Who likes to hold bones in their hands?
-I wanted to buy nice clothes, not children's clothes! No clothes fit me anymore and that sucked so much.
-I wanted to be able to have children. My biggest fear is not to be able to have children one day. I reall want to have children when I'm older and that's not possible when being underweight. And as I've been underweighed for such a long time (6 years) my body couldn't grow anymore. That's why I still look like 12.
-That leads me to another point: I really really want to finally look older!!! It really depresses me that I look like 12. Honestly, you can't imagine how it feels like when everyone tells you you look wayy younger. I'm 18 but I really do look way younger, that's all because of this illness. I might be able to grow a bit more and my body could maybe recover a bit from the damage. but no one knows if that happens or not.
-I wanted to be happy again! Anorexia took away all my happiness, humour and emotion in general. I felt empty.

These are a few things that motivated me. Another motivation though was, that I actually wanted to be an example for YOU guys. I wanted to share my story with you and be able to say "I've come a far way and I know if I could do it, you can do it, too!" I always wanted to help other people with my story and experience.

What is really important though, and what I really recommend you to do is to write a list or something like that where you write down goals for yourself. Goals you want to achieve by gaining weight. Trust me, you are so much stronger and more energetic once you've gained weight! So if you think you're strong now and you're still exercising even though you shouldn't, you will be surprised how much more energy you have when you gained weight!
Reward yourself with something with every kilo you gained! For example, I was really happy when I finally could wear my favourite clothes again! Or when I was allowed to go out on 30min walks everyday! And when I was allowed to play squash again and go to school and see my friends, I was the happiest person ever :) I didn't even care about my weight anymore!!

Maybe this helps you a bit, I really hope it does!
These are just some examples though, of course there're many other things you can do when you're healthy, but these worked for me, so maybe there's something that will work for you, too!

Lots of love,
Chiara x

And I got my fav bike when I got out of hospital!
I was sooo happy to be allowed to cycle because I looove that so much =)