More to offer ....

Bringing good news to you today!  I've created another blog for your reading pleasure, as well. Yes, there will be elements of nutrition, fitness, psychology, eating disorders - and life lessons, both major and minor - in the ongoing creative-nonfiction pieces of PentimentoCheese.wordpress.com 

Pentimento is defined as: "the presence or emergence of earlier images, forms, or strokes that have been changed and painted over." And even though the words “pimento” and “pentimento” are similar in appearance, there is a distinct difference between the two.  However, they do share one commonality – the description of their use in Pentimento Cheese can, most assuredly, include the word “caviar.”  

But, for today, let's read an excerpt of a previous BED Warrior post.  I hope you'll find it both insightful and encouraging:

"You have to change not only your perception of yourself, but the perception of your being by those around you. There are specific and expected behavior patterns associated with, and in response to, certain circumstances. You have the power to change most of these circumstances, and the above-mentioned perceptions. Start with small and definitive steps. Change your atmosphere. It takes huge amounts of will power and determination, but it can be done. Realize that you will not be able to turn yourself inside-out, but you can make definitive and positive lifestyle changes if you set your mind to it.  Educate yourself further on the benefits of good health - going well beyond the obvious." You can read the entire previous post here:  http://bit.ly/1ex87z7

Your positive feedback on this blog has had an indescribable effect upon me, and I thank you for this.  And, because of that, I hope you'll join me in the writing process and reading pleasures of  Pentimento Cheese.  
Content copyright 2015. CeCe Baker. All rights reserved.

The Quiet Ones . . .

I had a thought last night about what some of the unsuspected and quiet triggers of a binge-eating-disorder episode might be. Triggers that aren't so easily identified and have unrecognized subliminal effects were of a particular concern to me in this process. It was then that I realized that these triggers could be something as innocent as a particular room in a house. I hadn't thought about this before, but after I took a tour through each and every room in my home, all the while recording my initial reactions to them, I thought it might be worth mentioning. So, let's explore this idea for a little bit. 

I think of empty-nesters. That immediately takes me to the mixed bag of emotions that come along with seeing your youngest, or only, child off to college and realizing that after all those days you prayed for peace and quiet in your refuge against the rest of the world, your prayerful request has finally been granted. So what happens next? You plop down on the couch or your favorite chair, and think about this for a moment. If your have a significant other and he/she happens to be in the same physical moment with you, you can be assured the same thoughts are running through their mind as well.

So, you get through that day, and a couple that follow, and then comes the first time you walk into your child's sanctuary. It's not easy. All kinds of emotions come to the surface as you start to close drawers and doors that may be left askew, return hangers and boxes to their rightful closet spaces, and gather dirty clothes from the hamper, etc. You know the process. And, in the middle of this, you make a conscious decision as to how you're going to handle the sadness that accompanies the successful achievement of the personal goals you set for your precious offspring. Many parents go through this each and every year; but, few talk about the real effect it has upon their psyche.  For night-eaters, over-eaters, and binge-eaters - until they identify this trigger, and gain control over it - just walking into this particular empty room can send them running for the refrigerator or an app for take-out on their cell phones. 

You can see how it goes. Your child's empty bedroom is just one example of a room in your home that can act as a trigger. Imagine the scenario if you're a widow or widower. Or on a happier note, visualize the scenario where your favorite chair sits just waiting for you to take advantage of the fact that you're alone in the house, and have full freedom to over-eat, binge-eat or night-eat as much as you like. No doubt it has some kind of accommodation for holding a tray, bag of whatever, or several items that, you believe, will relieve your stress, anxiety or sadness as you eat your way through them. 

So the upshot of this post is a simple reminder that only you can identify those quiet and unsuspected triggers. And, only you can make the conscience decision not to let them do so.  

Think about that. 

Copyright © 1/1/2015, CB, BED Warrior

Harnessing the Powers of Guilt

Guilt can be a powerful force; and, the guilt experienced by over-eaters, night-eaters, binge-eaters and other kinds of food addicts can be overwhelming. Often times, those around you from casual observers to close family members can't see the guilt of the victims of eating disorders. What's that they say? Binge-eating is the number one addiction of adults in the United States? That's a whole lot of guilt.  

So what are some of the tools that those afflicted with eating disorders use to help them identify an upcoming episode? And what measures can they take to counter this behavior that, in fact, is abuse of their own bodies? In an earlier post, I refer to binge-eating as "food hoarding" in our bodies. It's true. All we want to do is eat the things that are "bad for us," - and in huge quantities. But what is it that pushes us to this kind of eating frenzy? On a personal note, I can tell you that with me, it's usually disappointment/sadness in something or someone I had faith in. And, for me, it's not break-up, run-and-get-the-ice-cream kind of disappointment or sadness.  It's more like I'm sad, disappointed and frustrated in others all at the same time.  You know what I'm talking about; it's like when you see someone you love cutting their nose off to spite their face in so many ways, and there's absolutely nothing you can do to help them because they insist on making self-destructive choices.  

So let's look at the previous sentence, again.  For those around us, who truly love us, and who see our own continued food-addictive-self-destructive-eating behavior(s), what keeps them from turning to food for consolation of their disappointment/sadness in us?  Simple enough.  Their "chemistry" hasn't changed like ours; and, they aren't caught up in the food-addiction cycle of indulgence, guilt, restrict, indulgence ... and back to the most powerful of all emotions, guilt. They may have other flaws in their characters, but surrendering the strength and health of their minds and bodies to the temptations of food is not one of them. 

We are a restless society. We want instant gratification. And we truly don't want any kind of responsibility unless there's some kind of payoff or reward associated with it. Many don't do favors for one another - without some kind of expected monetary remuneration.  After all, we deserve it don't we? In the cycle of binge-eating and other eating-disorder behaviors, this is where the notion of entitlement becomes blurred with the vulnerability of addictive "reward" eating.  If we've experienced an emotional tragedy, disappointment or upset, it's okay to "eat it off," rather than "walk it off," isn't it?  Our affirmative conscious – not conscience -  answer is 95 percent "Yes," and 5 per cent "No." And then comes the guilt. We're like the dog that hangs his head when he knows he should have used the doggy door to go outside and do his business, but didn't.   

But, you see in order to become stronger in our convictions to win this eating war, we have to conquer the feeling of overwhelming defeat that is commonly associated with guilt.  Let's make guilt happy and give it its due by acknowledging its strength and power; and, then find ways to harness those same attributes to work for us instead of against us. One of the first steps in doing this is to forgive yourself.  This doesn't mean surrendering your conscience. It does mean acknowledging your eating misbehaviors, and coming to an understanding about what you can to do to help yourself reduce the frequency of these episodes.

We can be forewarned and forearmed against the mighty warrior called “guilt” by identifying our triggers, watching our eating patterns, making a positive effort to slow down the pace of our eating frenzies, and acknowledging the consequences we're going to have to pay for this "favor" our eating psyche has convinced us we're entitled to.  And, when I tell you that we have to be forewarned and forearmed against a binge-eating, night-eating, or over-eating episode, I'm also telling you to use whatever tool in your arsenal that works best for you.  Using prescribed medication(s), therapy, support groups, dieticians, nutritionists, meditation, or whatever other reasonable and safe weapons you can employ are all fair game in this continued, meal-by-meal war.

Harness the powers of guilt to work for you instead of against you. You can do this.  

Copyright © 1/1/2015, CB, BED Warrior

Finding your Walking Groove . . .

Okay, let's think about this. We all know that walking is good for our bodies and spirits, but have you ever thought about the science of it? 

If not, here are a few facts that might help you walk-start your day. To experiences the true benefits of walking, you need to do this for at least 60 minutes per day. Knowing this, you can better appreciate the following processes your body goes through as it obeys your dictum of "Walk! Walk! Walk! 

Ever feel the effects of your muscles warming up, the stiffness of your joints starting to disappear, your heart rate increasing, and the result of those energy-producing cells sending fuel to your brain as it initiates the action of walking? All of this happens within the first five minutes of your walking-for-exercise routine. 

Now, you're cooking! Your blood pressure has started to rise and your blood vessels are expanding to accommodate increased levels of blood and oxygen to those muscles you've begun to flex. In the process, you're burning up to six calories and your heart rate is maintaining its gradual increase of beats per minute. All of this happens within the next six to ten minutes of starting your walking routine.

In the next 10 minutes, if you increase the pace of your walk, you'll burn up to 7 calories a minute, breathe a little harder, and release the hormones of epinephrine and glucagon to continue to fuel your muscles. Your body temperature will continue to rise and you may even start to perspire a little.  

For the next 25 minutes, you'll start to relax a little as those much-loved endorphins are released. Your insulin levels will begin to drop, helping you to shed those unwanted pounds. 

And, in the final 15 minutes of your walk, the levels of your stored carbohydrates will be reduced, as a result of your muscles starting to feel fatigued. Your heart rate will decrease and your breathing will slow, as your body begins to cool down. Now, even though you're burning fewer calories than you were when you first started, the good news is that your level of calorie-burn will remain elevated for at least another hour.  

This is the science of walking and how it affects our bodies. Frankly, I think it's wonderful to be able to identify the reactive stages of our body functions as we go through any kind of exercise; but, with this knowledge, you can find your walking groove by designing a regular walking routine that serves your body in exactly the way you want. 
Copyright © 1/1/2015, CB, BED Warrior

Oh, the Mighty Strawberry!

Oh, the mighty, but humble, little strawberry! Caterers love it for its color. Chefs love it for its sweetness, and Moms love it for its convenience and snack value for their children. This little red fruit certainly has a lot of expectations to live up to!

From sorbets, syrups and glazes to tart fillings, the strawberry never fails to come through! But, the members of my circle tend to look at it not for its sweetness or decorative value but, instead, for it’s sometimes-overlooked nutritional offerings as well.

Let's look at a few of them. This plump little health warrior goes a long way to earn its title of "super food." Packed with antioxidants, it serves as a booster to your immune system, plays a significant role in the prevention of cancer and contributes to younger-looking skin. In other words, this little powerhouse contributes to a healthier body inside and out. And, here's another benefit. Did you know that strawberries are one of the best foods you can eat during pregnancy? That's right, studies are now showing that it contributes to the brain development of your little prodigy, as well. So, not only does the appetizing strawberry serve your body, but it also serves the bodies of generations yet to come. And, one last salving-your-conscious note: One and a half cups of strawberries equals 100 calories; while a single berry has only four.  How about that?

So, the next time you sit down to a juice bar, bistro, or other eating/drinking establishment, maybe just a small serving of strawberries would serve you better than their usual side-dish fare. Go, ahead! Reap the benefits of that mighty little warrior!

In the meantime, I wish all of you a Happy Friday!  Have a great weekend; and, I'll see you back here on Monday!

Copyright © 1/1/2015, CB, BED Warrior

Anticipation ....

Lately, I've been reordering my life to place daily emphasis on the accommodations I have to make toward success in my long-term goals. Using old-school tools like printed calendars, weight-tracking charts, journals and checkbook registers I've found myself looking at physical reminders of what I'll be accomplishing over the next six to nine months. Studies have shown that one of the best parts in the process of achieving a long-term goal is the anticipation that builds as you put the pieces in place to accomplish it.  

As you know, one of the purposes of this blog is to inspire us to think about, act upon, and changing our over-eating, night-eating, and binge-eating behaviors. When I talk about calendars, weight-tracking chats, journals and checkbook registers I'm giving you hints to one of my personal method-to-my-madness strategies in achieving my weight-loss goal. So, here goes. You know how we're told that we're more likely to remember something if we write it down? It's an old-school discipline, but it still works. The science is that when the brain has to go through the process of interpreting something it wants to remember, followed by translating this same thought, idea or strategy to its supporting systems with the resulting action of the fingers or hands physically writing it down, we're more likely to remember it in the long run.

 This is where the checkbook register comes in.  Yes, I am one of those people who actually records expense entries in my checkbook register; and, I do this for more than one reason. Not only does it tell me how much money I've spent over the past few days but, most importantly to me, it tells me the direction it went in and what it was spent on. That includes food, eating behaviors and all things related to this particular issue and/or goal.  

There's no trickery to this strategy. By recording your expenses, and comparing them to the entries on your calendar/weight-tracking chart and then journaling your feelings about the progress you're making - or not - toward your goal, you've employed one of the most powerful support systems there is in permanently altering your eating behavior(s).  For instance, take a look at that last entry you made from eating with friends at your favorite bistro last Tuesday night. Maybe you spent a little more than you wanted to?  So, what's the financial correction?  The very same one you'd use to sustain a weight-loss goal strategy.  Perhaps you really didn't need that second, or third, glass of wine.  And maybe your entree was a little too "rich," both literally and figuratively. The "eyes" of your brain have seen something that needs to be processed, translated, and recorded for future use. And, all the while, you've built up more anticipation for success in achieving your goal. 

Some would call this process "mindfulness," but I think it runs a little bit deeper than that. Whether, or not, you use old-school tools, the point is that if you're actually excited and building anticipation you're more likely to succeed. 
Copyright © 1/1/2015 -      , CB, Bed Warrior

Let's be honest . . .

“Good Monday”, to you!  On this first day of a traditional work week, that little guy at the far left of the image gives a pretty accurate portrayal of how many of us feel on Monday.  But, when I look at this picture, I also apply the evolution of those guys' feelings to the progression of my emotions when I've been honest with myself about my eating behaviors throughout the week.  

Let's be honest with ourselves.  No one, but us, will ever know whether we are or not. We don't have to confess our eating sins to anyone who doesn't witness them firsthand. So, in this world of betrayed privacy, questionable obsession with technology, and social media charades of perfect homes and families, just who is it that's going to be honest enough to step forward and tell us we've violated the Miranda

Rights of our own eating behaviors? And where does that leave those of us who want to be honest with ourselves about over-eating, night-eating, and/or binge-eating behaviors? You know the place - it's that convenient confessional in everyone's home, the bathroom mirror.  

I have a friend who has lost 32 pounds over the last six months. He's a large man whose weight loss is just now becoming apparent to those outside his inner circle. He's worked diligently in setting himself up for success.  He has the support of a loving wife and family who make sure that the only foods in the house are those that will support his new discipline. Only recently have I felt comfortable discussing weight-loss management with him.  And the virtue that always rises to the surface first, in these conversations, is honesty. Let me insert here, that I happen to know there's a very nice reward waiting for him if he achieves his weight-loss goal. But his reality is that, whether there's a reward or not, in order for him to adopt healthy eating behaviors resulting in a better quality of life, he's had to refresh his level of honesty with that man in the mirror.  And, for the most part, he's done it. It will take him at least another year to meet his objective; and, I believe, he'll achieve it. In fact, I'm betting on it. 

So, it's Monday; and, there are only a couple of more weekends left before the Labor Day holiday weekend. And, Labor Day is the traditional harbinger of autumn, the gateway to winter. And while we all love the evolution of seasons, what - tell the truth - is the passage of time doing for us as a nation of addictive eaters? Or, more personally, for you as someone who needs to improve your eating habits and lifestyle? 

Let's be honest. 
Copyright © 1/1/2015 -      , CB, Bed Warrior

Pride vs. Guilt

It's here! Wednesday, is finally here! I don't know what kind of week you've had so far, but I can tell you that mine has been nonstop. As a writer, I've gotten pretty used to determining the flow of my schedule; but, for the past few days I can't say that I've actually been able to do that very well. Truthfully, I've been caught up in everyone else's time management - and those, in particular, who have children starting to school this week. Not only has this included parents but, also, teachers as well. Throughout this exercise, one of my duties to myself has been to stay centered, as much as possible, while I commute to my appointments, wait for late arrivals and, at the very least, offer carefully selected words of encouragement to those with whom I'm meeting. You know the game, "Hurry up and Wait." But, in the midst of all of this, who is it that realizes the depth of commitment I have to my current projects and gives me the same level of support?  Most times, that would be . . .  me. And, I make it a point to use that strategy in every single project I take on.  

So, let's talk about how BED sufferers generally reward themselves at the end of the day. You know where I'm going with this. Can't you just see us sitting in our respective beds, sorting through what foods we're going to eat first, and then topping it all off with whatever flavor choice of ice cream we happen to want at the time?  After all, isn't that what we deserve to do after a long day filled with frustrations? I would hope not, but sometimes we know the truth is different

Having said all of this, I'm going to ask you the very same question I ask myself. Do you actually watch how much food you're putting first on your plate, second on your eating utensil and finally in your mouth? Ridiculous as it may seem, when I know I'm in a stress-related eating situation, I do. And I do this with one thought in mind: Maybe I'll feel less guilty. BED sufferers know all about guilt. It's our best buddy - right up there with frustration. Don't get me wrong, I'm not going to offer a way to help you binge-eat successfully. But what I do have to offer is a strategy to put a BED episode in its place – along with, successfully, telling it to "stay there."  

You know what they say about exercising at night? Well, guess what? Studies now show that exercising at night can be one of the best things you can do for your body. Benefits include stress relief, social interaction, and better cooperation from your body toward your exercise routine. But, did you get that first one I mentioned? If not, I'll say it again: Stress relief.  No, you won't stay up all night from getting pumped up 7PM. But, guess what? You will, more than likely, let those endorphins have their way with you, your body, and your sleep pattern. This means, you’ll be tired. Some call it "dead-tired," or "dog-tired," or ... whatever.  But, whatever you may want to call it, your body will be tired. And, it probably won't want any carbohydrates or sugar.  That translates into no hamburgers, French fries, submarine sandwiches, potato chips or … ice cream, in bed. I, personally, put this to the test just a few days ago; and, while I can tell you that it takes a couple of days for your nervous system to understand that there's no junk food coming down the pike to make things "all better," on about the third day, it starts to crave something else - exercise.

If you're a BED sufferer, I hope you'll put this strategy in your "bag of tricks" to help you manage your binge-eating episodes.  We know that while it won't cure the cause of them, adopting successful strategies to counter them can go a long way in contributing toward resulting feelings of pride and accomplishment, instead of guilt.
Copyright © 1/1/2015 -      , CB, Bed Warrior

Keeping Up the Good Work

Wow! It's Monday, again.  I promised you on Friday that I would post more of my thoughts on how to keep good eating and exercise behaviors stabilized during the times that your normal routines become frenzied, chaotic or erratic. This subject was brought up by the reminder that many children across the United States are going back to school this, and next, week. 

So having given you the above introduction to today's post, let's just jump right in.  There are those of you who will dutifully take yours or someone else's children to school, and, of course, pick them up every day.  There are those of you who do not yet have all of your children in school, kindergarten, preschool or daycare.  And, of course, there are those of you who, more than likely, will also hear shouts of "goodbye" from your sons and daughters as they run out the door to catch school buses, ride with other students, or drive their own cars to their respective learning institutions.  

And, here are some other possible routine-disrupting factors as well:  What if you've just moved to a new town and are still acquainting yourself with its resources?  What if you've just changed jobs and/or location(s) of your new work-away-from-home office? This might even be further complicated by changing reporting and leave times.  What if you now commute to work using mass transportation or carpooling?  As you already know, factors that can disrupt and interfere with solid routines can come from any direction - at any time.  

Let's look at a few resources to help you stabilize fractured routines.  See that image to the right? "Start Where You Are." What a great reminder that it's never too late to pick up the pieces and go forward.  So, what if your morning walk routine now has to be postponed? More than likely, you can look at the menu of opportunities such as lunch, mid-afternoon break, after work or early evening, and you'll find one that fits.  As for those of you who are hustling children back and forth to school, extra-curricular and sports activities, make it a point to find a 15-minute break between obligations, steal it, and use it to your best advantage. When I say "steal it," I mean it. Don't ask for permission, just do it! 

If you're a stay-at-home mom, take your cues from those little feet that walk in and out of your daily routine so many times a day.  They're busy, right?  Well, here's your best opportunity to teach them the values of eating right and getting enough exercise during each and every day.  Spend some one-on-one time with them for child vs. adult yoga, read them books on good nutrition, ask them to help you pick out fruits and vegetables when you grocery shop, go bicycle riding together, etc.  And with the younger ones, you can make individual cards with single pictures of salad ingredients on them, and more for individual snacks, fruits, and other menu options and let them teach you all about making healthy food choices for complete meals.  I've done this before, and I know it works! In the case of preschool children, give them a kitchen timer or a pedometer to hold that will remind them of when it's time to walk and tell them just how many steps they've already taken toward a known goal.  Young children love to do this! 

The point here is to incorporate, reinforce and stabilize good eating and exercise regiments in spite of upsets in our daily routines whether you have children still at home, going back to school, have just moved to a new town, or taken a new job.  There are plenty of small things you can do to make big progress in setting yourself up for success in achieving your food and exercise goals even in the face of turmoil. Maybe you’ve already made your own list.  If so, keep up the good work!
Copyright © 1/1/2015 -      , CB, Bed Warrior

Think about It ...

Just like she says, "Happy Weekend," everyone! While I'm sure most of you are glad it's Friday, my other question is can you believe we're already eight months into the year?  Wow!  With school starts right around the corner, and Labor Day and Thanksgiving weekends nipping at the heels of an extended winter break nothing upsets a "disciplined" eating strategy more than stress and roller-coaster routines. 

In a few short days or weeks your current mundane daily routine could easily transform into something chaotic, erratic or worst-case scenario, maddening.  There’s nothing more stressful than that.  And, if you're an over-eater, night-eater or binge-eater, can't you just see yourself running toward the refrigerator now?  That would be me. 

Okay, so this is my proposal.  Adopt that well-known motto of "Be prepared."  Doing that translates into: 1) Keep lots of fruit in the house, and 2) have plenty of water handy (in my case, preferably flavored), and 3) make a plan for adjusting the time of your walking and/or exercise routine, now. In fact, you might want to schedule a “firm” time for this, and a “back-up” time, as we all know what happens when a plan is set in stone.  In short, set yourself up for success.  

There are several strategies toward this end, but only you know which one works best for you.  If you're a mom, father or someone who occupies a household with an identity of one, you already know that when you step outside the box and inventory what factors contribute to what conditions, you're well on your way to stabilizing any situation.  No, basic life is not a seventh-grade science project, but it does come about as close to one as it can get.  

So, respectfully, I'm asking you to think about what factors you need to incorporate into your present daily routines that will, not only, benefit those around you but, also, keep you centered and on the positive track to keeping your eating behaviors stabilized in the coming weeks and months.  

I'll post more about this on Monday; but, in the meantime, you've got the weekend to think about it. Have a great one!
Copyright © 1/1/2015 -      , CB, Bed Warrior

Equal Parts = Passion, Fear and Courage

Notice that Richard Branson has been given credit for the quote in the side image. I think Richard got it right. I am a member of a very elite group, and I feel pretty privileged to be so. You see, this small group of passionate individuals not only dreamed about such an idea, but actually implemented it. Like myself, they are wanderers and travelers - but with one specific purpose. Our ten-member group supports select patients from a local physician's office who have been diagnosed with Chronic Fatigue Syndrome. Not only do we support and care for them, we do so passionately. No, we're not relatives; nor, were we friends before deciding to participate in this project together. Our common bond is the nurse, working in the doctor's office, who is kind enough to acquaint the patients with our free services. And, yes, we are a 501 (c) 3, as we have ongoing expenses, but draw no salaries. Appreciatively, our efforts are supported by contributions made by several kind physicians.  

You may ask why I bring up such a subject in a blog devoted to battling night-eating, over-eating and binge-eating syndromes. This is the reason: Did you know that most people who acquire Chronic Fatigue Syndrome, also suffer with at least one of these eating disorders? 

If you read the description in the attached image, it sums it up perfectly. Take it one step further, and imagine how CFS victims are challenged in accomplishing everyday routine tasks. There's nothing easy about it. And, it gets worse. Some victims decide they just don't want to leave their homes anymore, because it's not worth the amount of precious energy they have to expend to accomplish something that seems so simple to the rest of us. And then there's the anxiety that accompanies CFS, as well. It's an egregious syndrome that makes most of its victims old before their time. So, given all of this information, this is where the purpose of "our" group, Chronic Fatigue Syndrome Support (CFSS), comes in.  

We do simple things like schedule an evening to "visit" with a CFS patient, go grocery shopping and/or run other routine errands for them. If you read the impact of CFS, in the above image, you'll understand why these patients can't do simple things for themselves. Many of them live alone as they don't have the energy levels to acquire, build and maintain familial and social relationships. You can also imagine that many of them spend a good deal of their 24-hour day in bed.  And, if they're most comfortable there, where do you think the most likely place for them to eat their meals would be? That's right, in bed.  

So, we try to give them balance. If we return books to the library for them, we ask that they gather the books, put them in plastic bags, and have them ready for us to deliver.  In turn, if they're checking out books, we ask that they have their library cards and book lists ready. If we're visiting with them at lunch or dinner time, we ask that they be up, dressed and have the table set and ready for us to be able to sit down and enjoy a nutritious meal with them - which we provide. We bring them funny hats; and, we may even wear them ourselves if we think it will make them feel better.  Recently, on a dare, I walked a patient's dog while wearing a Dr. Seuss hat I'd brought for her.   She laughed, and that's all I wanted. 

We all take turns on these projects working with different patients and weekly schedules prepared a month in advance. We have at least ten active members at all times - not seven - so no one particular person is always scheduled for a Saturday or Sunday, and there's always someone in reserve to handle a last-minute emergency - no matter what day of the week it falls on. That's right, we provide services seven days a week, because their battle with Chronic Fatigue Syndrome never takes a rest. I say this respectfully, and with no pun intended.

During the course of our visits, we counsel the patients on the importance of healthy eating – and that food is as much about fueling their bodies as it about filling their tummies. We also teach them limited and moderated exercise routines.  We do this not only in an effort to teach them how to battle the inevitable weight gain that usually accompanies limited or impaired activity levels, but also, because we want them to be aware of the pitfalls of night-eating, over-eating and binge-binge-eating. And, we bring them nutritious snacks in the forms of yogurt, fruits or raw vegetables - but only enough for one day.  

If you ask me what I get out of this, I'll tell you the simple truth. I'm also getting an education - and on so many levels. I'm interacting with patients who are far worse off than I, and the healthy eating habits I'm trying to implement for myself are being reinforced by educating others. I also have a living example in front of me that tells me how much worse my life could be. I envy the courage CFS victims demonstrate as they face their fears on a regular basis. When they wake up in the morning, they never know where their energy levels are going to be on a range of "1 - 10"; but, more often than not, it's at "3." Still, they work with that.  They know their energy limits, make what efforts they can, and schedule their rest periods accordingly so they can gracefully take on the next challenge.  As you can see, I’m pretty passionate about this project. But, my passion would be nothing, if not fueled by their courage.
Copyright © 1/1/2015 -      , CB, Bed Warrior

The Power of "Little" . . .

It's finally Wednesday - the day I look most forward to every week. Mind you, I don't wish my life away; but, Wednesdays are the days I seem to be able to check the most things off as "done" on my to-do list. Things like writing a schedule of what my next week's submission obligations are, lining up and/or confirming my appointments for the next few days and researching community resources which I can either support or benefit from - and, ideally, to be able to do both. As you know, life is nothing less than an ongoing project. So, Wednesday is a busy day for me. How about you? 

Now that I've told you what to expect out of my day today, I'll also tell you what not to expect, by example, from my future Tuesday nights. I confess. Last night was not so

good for me as I definitely yielded to temptation. And, even as I knew what I was doing, I made a conscious decision to ignore the voice of reason. This would be the voice that tells you you're putting too much salt in your system, or the one that questions just how many nutrients - vs. calories - you can get out of that ... half, regular-sized bag of barbecued potato chips. Yes, that would be the one. And, I'm sure, whether I knew it or not, I looked pretty much like the little girl pictured here. And, I emphasize the word "little," because that's about how much effort it takes to ignore what Agatha Christie's beloved mystery detective, Poirot," so accurately described as "the little grey cells." Little.  Little effort to ignore, and little effort to heed. 

Let's face it, identifying triggers to bad behavior and replacing them with positive substitutes is hard work - but it can be done. And, once you've done the groundwork, it takes little effort to follow through  to achieve resulting good eating behaviors.  Like every "Monday-morning quarterback," we can learn from our mistakes simply by looking at the "tapes" a little closer. In my case, two things were going on: 1) My day was so chaotic, I waited too long to eat between meals, and  2) when the urge to eat something - anything - appeared, I was in the wrong place at the wrong time. And, promptly turned down the wrong aisle . . .  of the grocery store.  Big mistake!  And, guess what? I'm pretty sure the taste-factor in that half-bag of potato chips hadn't fully matured until  about 10:30 last night. There it is: A perfect example of binge-eating, over-eating and night-eating all rolled into one episode.  Not good.

So, there are a few lessons to be learned here.  If you have the luxury, try to slow down your day - just a little bit. Plan for the worst: Grab that apple as you run out the door. Try, as hard as you can, to forget that television commercial that is so skillfully designed to flash like a neon sign in front of you everywhere you go until you finally succumb to its temptation. But, most importantly, take your fingers out of your ears, open your eyes and listen to those little grey cells - also known as the voice of reason - when they're doing their best to remind you to do what's best for you. Agatha Christie would be proud.  Copyright © 1/1/2015 -      , CB, Bed Warrior

"Like Butter"

Sunday afternoon, as a guest, I sat down to a friend's lunch offering.  Lucky me, as this dear friend knows my food struggles and made sure that not only was I eating a nutritious meal, but also one of correct portion size and good taste.  Living by example, and in good conscience, she made sure there was no salt shaker on the table. But, there was one exception to her ban on condiments - butter.

When I think about butter, I reflect upon its use by that great cook who opened the television doors for every chef in America - Julia Child.  She always said, "With enough butter, anything is good."  I believe her.  And then, of course, there's Paula Deen, who also uses a lot of butter in her recipes.  One of her famous butter quotes goes like this: "... what the heck, I think I'll put a tablespoon of butter in it, just 'cause I saw the butter sitting back here!"  The argument for both Julia and Paula's "butter beliefs" is simple. We all know how much better food tastes with ... butter.

So, as I looked at my potatoes, corn, broccoli, peas and carrots, I knew the only thing I wanted to add to that delicious combination was, of course, butter.  And, that's when the internal argument started.  It was not about "Yes," or "No," but, in fact, "How much?"   As that burning question literally melted in my pea-sized brain, I began to weigh everything I'd ever heard about the health benefits of butter.

And now, I'll share some of those same reminders with you.  Did you know that butter contributes less fat to blood composition than olive oil, flaxseed oil, or canola oil?  Now, mind you, I'm talking about real-old-fashioned-honest-to-goodness butter - not margarine.  Cholesterol levels are raised by elevated blood fat levels - leading to the increased risk for atherosclerosis (hardening of the arteries) and heart attack.  Twenty per cent of the fat in butter consists of short and medium levels of fatty acids which are converted directly to energy - and are used in a relatively short period of time.  Here are a few other butter facts that also might interest you:   When butter is raw - not pasteurized - it protects your body against cataracts, hardening of the arteries, and arthritis - through an anti-stiffness property called the Wulzen factor.

Butter also contains conjugated linoleic acids (a/k/a CLA) , which help to protect the body against cancer and strengthen the immune system. In addition to this,  it's also rich in Iodine, Vitamins  A and E, anti-oxidants, and Selenium - which is essential to healthy thyroid function.   There are several benefits of this wonderful condiment, but

here's one I like in particular:  Butter is known to give a feeling of satiety which is pretty important in the world of over-eating, night-eating, and binge-eating.  In short, it gives us the feeling that we've eaten enough to be "full."

So, in answer to the question of "How much?" I'll give you this little tidbit of information:  One tablespoon of butter contains 100 calories.  Now that you have all of this information, it's up to you to find the balance of enjoying the benefits and pleasing taste of butter vs. how much longer you'll need to stay on the treadmill, increase the intensity of your exercise routine, or just how much of it you want to include in your diet.

For me, the process of making this decision could best be described as well, ... "like butter."  How about you?
Copyright © 1/1/2015 -      , CB, Bed Warrior

Hydrating Snacks and Meals

Many of you already know I make a full-time living as a professional writer.  If you happen to be a writer, you know how a typical day evolves.   On many days, I find myself inside my home and writing most of the day.  Yes, I have a laptop.  Yes, I have a tablet.  Yes, I have a netbook.  Do they even use those things anymore? Yes, if I wanted to, I could write on my phone.  But, if you're a writer, you also know that we do our best work where we're most comfortable; and, for me, that's at my writing desk, in my writing room.   

So, on the days that I have to leave the house to run various errands, fulfill appointments, or meet for some kind of social gathering, I find myself rushing to get out of the house; and rushing, even more so, to go home.  It's an interesting phenomenon.  Simply put, I'm an introvert and could even be described as a "recluse."  Fine, by me.   

Having said all of this, when I finally do decide to make a day of it outside my home, I notice that if I don’t pay close attention, I may not hydrate myself enough.  On hot dry days, that can be pretty dangerous.  So, I wanted to take this opportunity to talk a little about easy nutritious snacks and meals that have a high-water content.  What happens when you've got a busy day ahead of you? In my case, it's pretty simple. If I'm not careful, I'll yield to temptation and begin to ponder just what I'd like to munch on that I can only get by going through a drive-through window.  Yes, I'm that bad!  

So, here's the deal.  How about starting your day with a healthy breakfast that's easy to make and will also hydrate your body? The beauty of Breakfast Spring Rolls can do just that for you. The recipe I use yields a dozen; so that makes it even better, as I can freeze them. With a little jicama, carrot, Chinese sausage, eggs, fish sauce and paper rounds, and about 15 minutes of your spare time, you can prepare these in advance to make your morning breakfast easy- peasy. 

So now that I've gotten you on your way, about two hours out you're probably going to want a healthy snack to hold you over until you can get that late lunch. Here's a suggestion: How about a small dose of chopped apple mixed with cinnamon and walnuts? Easy to make, easy to transport, and easy to eat.  

After lunch, maybe to hold you over to a light dinner, here's another suggestion for a healthy snack:  Cubed watermelon snacks made from basil leaves, goat cheese, fresh strawberry and watermelon, and honey drizzle - all stacked on a toothpick.  As much as I love frozen grapes, I think I'd love this hydrating snack even more!

And here's another idea:  Zucchini Sushi Rolls!  Easy to make with zucchini, carrots, capsicum, apple, cucumber and a green onion.  Very little prep time required. 

So, as you can see, there are many snacks and nutritious foods to keep you hydrated on these hot summer days.    

For dinner you might like to consider Coconut Chicken Lettuce Wraps or even Fish Tacos with Watermelon Salsa.  And as for dessert, well ... why not try a Honeydew-Cucumber Margarita Popsicle or a Frozen-Yogurt-Covered Blueberry Kabob?  You can find the recipes for all of my suggestions by entering their names in your favorite search engine.  

So, there you have it - a complete day's worth of healthy and especially-hydrating snacks and meals.  Enjoy!  Copyright © 1/1/2015 -      , CB, Bed Warrior

Ensuring Your Continued Mobility

Happy Wednesday!  Now that I'm 6 weeks post injury to my foot/ankle, I've decided to start walking again.  I think I'm ready to join my new walking partner in adding at least another two miles to my usual step count.  Remember, I'm still nursing this ankle, so a total step count of 3 miles, for now, isn't such a bad deal.  

While I'm on the subject, here's a little info on how and why you should add those extra steps to your daily routine.  Did you know the average American takes just a little over 5000 steps a day?  That translates into 2.42 miles. Americans walk the least of any civilized society.  That certainly says a lot, doesn't it? 

I've had the good fortune to live all over the world.  In addition to this, I've visited more cities than I care to recall.  But, when I thought about permanently relocating to any city, one of the things I took into consideration was what design advantages it gave to the walking public. No longer do I have to give this a thought; but, I do still wonder about it from time.  So now I'll share a few insights with you.  Ranking from 10, low to 1, high,

the cities with the most walking-to-work populations are as follows:  10) Jersey City, NJ, 9) Philadelphia, Pa, 8) Honolulu, HI, 7) Seattle, WA, 6) Madison, WI, 5) San Francisco, CA, 4) New York City, NY, 3) Pittsburgh, PA, 2) Washington, D.C., and 1) no surprise here, Boston, MA. Over 10 per cent of the populations of the last four cities walk to work; and, in  Boston, it’s a whopping 15.1 per cent. Having said that, I can tell you that in my current work status, by comparison, I'll have to make a deliberate and concentrated effort to make 5000 steps per day.  As I said, I'm a writer, and most of my work day involves a sedentary lifestyle.  

So, what if you're caught in the same circumstances as I?  Are you sentenced to an hour or more on the treadmill? If you have to walk your dog, will you wear the pads off his paws when you take him for his evening walk? Lots of things to consider - but the easiest one is to establish a benchmark.  This is where the trusty pedometer comes into play.  Seeing the number of steps you've taken toward your registered goal can be very motivating.  There are any number of devices on the market today to help you to monitor

your walking progress. Prices for them range from $9.99 to... well, you know. But, the point is to design a routine that helps you to meet your walking goals.  And, sometimes, we all need a little help - whether emotional or physical - in doing this.  In a previous post, I mentioned that I've acquired a new walking partner. Knowing that you'll enjoy good conversation, improve your blood pressure and glucose levels, and breathe in as much fresh air as you want, are all good incentives.  

As we age, continued unimpaired mobility becomes a huge concern.  I can attest to this as mine has definitely been impaired by my recent foot injury.  So, in closing, I'll ask you this:  What better way than walking today is there to actually ensure your mobility for tomorrow? Copyright © 1/1/2015 -      , CB, Bed Warrior