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

#MSWL Twitter Hashtag

Dear Peeps:

Please retweet this post as much as you like:  #NapoleonComplex #PublishersMarketplace #PublishersWeekly  #YouDontHaveAllThePower  #NYAttorneys #LiteraryAgenciesThatSuck #WritersDigest

Okay, here's my story and I'm stickin' to it.

Have you ever been told by a NY agent to use the #MSWL hashtag on a certain day? Well, guess what? I have!  So, of course, when I did, I was called down with attempts to try to make an example of me.  Yes, I'm in favor of appropriately using the #MSWL - and I would like to think those in charge would be mature enough to understand how this could have happened, but it appears they're not.

So already traditionally published and making my living as a full-time author, I  went to the MSWL website, and left my comment.  It is as follows:

"@fashionnovelist @jsinsheim  @Claribel_Ortega I have not purposely misused your #MSWL.  I was told to use it by another NYC literary agency. I am a well-published author, having been so for many years, and although I am a long standing NY-licensed atty., I make my living as a full-time writer.  I received a notice that said today, July 28, was the specific day that agents wanted authors to use #MSWL - as I had already removed it from my # list yesterday. So, while I praise you for creating this venue, your zealousness in favoriting & retweeting me as your "bad boy" example is unwarranted and inappropriate. Good luck in your future endeavors. "

I think the sign pictured above really fits in this situation, don't you?
Copyright © 1/1/2015 -      , CB, Bed Warrior

What's Love Got to Do with It?

A dear friend of mine has fallen in love, again. After an abrupt end to a 25-year-relationship, it has taken him a little while to realize that he's ready, but he is. In the beginning, he was devastated. It was so very sad to watch. But his new love interest has many things going for her - not the least of which is she's a "hiker" and a "walker." And, although she's about 12 years younger than he, there's no doubt in my mind, he's willing to step up his game.   

For a time, I was his heroine because I did something for him that made him see me in a different light. This lasted for about two weeks. I didn't want to be his girlfriend. I knew it all along, but he didn't.  So, I made sure that my behavior toward him, at all times, could be interpreted as no more than that of a close friend. And, now he has moved to the next square on the game board of life relationships, while I have stayed on the one marked "friend." I think it's worked out well for both of us.  For purposes of this post, let's call this guy, "Jim."

Now, the reason I mention Jim is because at our usual coffee meet-up over the weekend, I noticed an interesting change in his behavior. Mind you, he hasn't told me that he's seeing someone yet.  Most of the time, when we meet for "coffee," what we are really doing is meeting for dinner at our favorite delicatessen. My standard order is a half-salad-half-sandwich combination, with water to drink.  Jim's is usually the same or similar. I place my order when I get there, and he will place his when arrives usually 15 - 20 minutes later. Mine was served to me while I was chatting with another friend of mine, who was sitting at a nearby table, Meg.  Having just come from work, it took Jim a few minutes to place his order and bring his personal things to the table. At any rate, when Jim's order was served, I was amazed to see what he was eating for dinner - not because of what it was, but more so because of the quantity. Or should I say "lack of it?"  Here goes: One cup-serving of mixed broccoli and carrots, and one cup-serving of macaroni and cheese, with water to drink. That's it - after working 10 hours that included a 45-minute lunch break consisting of walking, walking and more walking.

Please know that Jim is not a heavy man.  In fact, he's a little on the lean side; but, he certainly can't be described as "skinny," either.  And, he's in great shape for his age.  So there you have it - a perfect example of a man doing what women usually do to reach what we so lovingly call, "dating weight."  

As for me, Jim gave me a gift that night, and he never even knew it.  With pleasure, I watched his example of disciplined and controlled eating.  I love to see people "walk the walk." And, I'm pretty certain that he may have followed it up with another very small portion of something later in the evening, but here's the deal: He's never been a binge-eater, over-eater, or night-eater, and his health records and body image reflect that. So I'm pretty sure that whatever his choice may have been for an evening snack, it was a healthy one - certainly not ice cream, cookies or extra-butter popcorn.  Good for him!

It may seem like a small gift to some; but, in fact it, was a huge one for me.  Our coffee meet showed me that this portion-control idea can and is actually being practiced. And, while I'm not really a fan of one-cup servings, I do know someone who practices this kind of eating discipline and is reaping the benefits from it. So, there you have it. You ask "What's love got to do with it?" and I'm telling you.

Imagine how much Jim's life will be improved  - and on so many levels! On a more personal note, just imagine how pleased I am to have a real, live example of disciplined eating right in front of me. And, while I know I'll be seeing less of Jim in the future, I also know that he'll remain exactly what I wanted him to be: My friend.   Lucky him, lucky me, and lucky Miss Whatshername. Everybody wins in this picture! 
Copyright © 1/1/2015 -      , CB, Bed Warrior 

And so it goes ....

Happy Friday, everybody!  Like you, I'm so very glad this is the end of my workweek.  And, for those of you who work split shifts and a non-traditional work week, as long as it’s not your "Monday," you're in good shape, too!  Did I mention I'm self-employed? Well, if you're self-employed, you know that you're really obligated to working your business at any time of the day or night - whenever it suits you; and, if the majority of your clients work a traditional work week, then at least you can take a break knowing they probably won't call until Monday morning.

So, having said all of this about traditional and non-traditional work weeks, it brings us to the subject of weekends.  Over-eaters, night-eaters, and binge-eaters really aren't swayed by any particular day of the week, but there does seem to be more opportunity for bad eating behavior on the weekend. Like many other guilty pleasures, what we do in secret usually remains just that - secret.  But here's the deal. Over-eaters, night-eaters, and binge-eaters usually behave very well in front of other people. And, as you already know, on the weekend there's a better chance of participating in multiple social scenarios.  So, typically what happens is that we're "good" when other people are around, but when we return to the privacy and "safety" of our own homes, well . . .  that's another story.  

By exhibiting this "secret" eating behavior, we have just paid our official dues to enter the "Eating-Disorder Club."  If you look at the pictured eating pattern of "problem" eaters, you can see just how the cycle, of paying your dues in this most-undesirable club, goes.  It's not an enviable one.  

Personally, I'm in a combination of the Guilt-Restrict stages right now.  And, I wouldn't be there if I hadn't already effectively paid my dues by participating in the Bingeing stage.  In an earlier post, I mentioned that I had lost a "whole four pounds." In the scheme of lowering body mass index, four pounds is nothing.  In the scheme of overall weight loss, four pounds really is insignificant. But in the much-desired scenario of redirecting numbers on a bathroom scale, there are only two ways to go - and in the case of those of us who are clinically "obese," "down" is the only direction we hope for.  And, in that scenario, four pounds is something to celebrate! Yay!

So, as I mentioned, I'm currently in the combination Guilt-Restrict cycle.  Like every other over-eater, night-eater, and binge-eater I know, I'm lamenting.  Now, get this:  I'm lamenting - not whining.  The difference is that I know what I've done; and, I'm taking responsibility for it.  My remorse and guilt emotions are genuine.  The question is whether, or not, it runs deep enough in my psyche to actually do something about it. And so it goes. 

On the other hand, there's always the possibility of being truly addicted to food.  Many of us are.  I've always praised myself for never smoking.  And, with members of my immediate family practicing medicine professionally, at a very early age I had an unusual insight to the ravages of drug abuse, as well. But food is that silent enemy that sneaks up on you, no matter how strongly you've warned the other vices to stay away.  

If you look at food in a positive way, you know that your body has to have it to function properly.  Weekends don't always offer opportunities for healthy eating.  But, the reality of it is that it begins with the planning of every meal you put on your plate.  If you are an over-eater, night-eater, or binge-eater, you know what it takes to practice self-control in eating scenarios.  I'm not saying that you can just fix an idea in your head and go forward.  Most food-addicts can't do that.  I'm one of them.  But there are ways you can help yourself to feel better about food and what it does for your emotional satisfaction vs. why and how your body actually uses it. 

Education is a powerful force.  And, frankly, when I started researching the risks associated with obesity, the amount of comfort I derived from my eating disorder was significantly reduced.  Have you ever seen an enlarged heart? Have you ever looked at a fat cell under a microscope?  Have you ever looked at a cancer cell under a microscope?  Have you ever thought about how much your quality of life could be reduced by a stroke?    If you're not a diabetic, have you ever thought about being held hostage to a daily insulin injection? These are just some of the scenarios of potential health risks caused by obesity.  

And, if you're like me, you don't like the thought of impairing your mobility. I can tell you it's already happened to me. No, I'm not so fat that I can't walk, but I can tell you that my Body Mass Index prohibits me from running.  A human heart can only take so much.  Our feet can only take so much.  Those under-appreciated pivotal and rotating joints called "ankles" can only take so much. Knees and hips can only take so much. When you're obese, you've declared war not only on your entire body but, in particular, these noted areas as well.  

  

So, I'm making a suggestion.  This weekend, declare a moratorium and cease-fire in this self-inflicted surge of insults to your general health.  See if you can incorporate sound eating decisions into your behavior for three days.  If you start today, Friday, you'll definitely realize a resulting difference by Monday.   

Even if all you do is feel better.
Copyright © 1/1/2015 -      , CB, Bed Warrior 

Just One More . . .

Happy Thursday everyone!  Over the past two days, I've really been struggling. Inside my head, I knew what I should do, but my hands and feet really didn't care if I knew it or not.  Because of this, I found my feet walking into the kitchen, and hands on the refrigerator door far too many times in the course of a 24-hour day. When I watched my behavior, I found myself saying, "Maybe just one more ..."   You know how the plea goes.  "It's just one more - that's all."  While I don't know the exact cause of this behavior, I do know that there is a certain amount of depression playing into the scenario, as well. And, to be truthful, the "laziness factor" also plays a contributing part to an idle day that is plagued by unhealthy eating.  When this happens, I find myself truly struggling.  

By nature, I am a recluse.  And those with whom I'm social, would never describe me as an introvert.  Little do they know.  But, if you combine the personality traits of a recluse and introverted person, you'll see there's not much opportunity for building friendships or expanding my world.  I also don't suffer fools, and I have very little patience with anyone who is, including myself.  I've never been one to suffer fools, but where my patience ran out along the way, I can't tell you.  Given this lack of patience, even with myself, it becomes an emotion that quickly turns into depression if I don't take immediate action to reverse it.  In earlier posts, I've told you that I suffer from PTSD, and the reason why.  Now you can see all of the factors that come into play when I give into a lazy, lethargic-and-eat-whatever-you-want day.  This is how it happens.

As a writer, I tend to want to stay inside most of the time anyway; and, I'm most comfortable sitting at my PC with fluid sounds of music all around me.  I'm lucky, and I know it.  I don't have to leave the house to do anything, unless I want to.  But, you can see by the above paragraph that this also becomes a trap.  And, when I go into my "hiding" mode, good nutrition takes a back step to whatever it is that I want to eat to sustain me.  This is exactly what happened over the last 36  hours.  And while I know the walls are closing in, and all I need is to get out of the house for a few hours, it's so much easier just to lie in wait for the "mood" to pass and do nothing.  If you think I'm being hard on myself, you're right.  But, there are also times that I do take deliberate and fast action.  

One of the things I do to help me get back on my respective healthy emotional and eating tracks is to take a nice long walk.  I'll make it a point to visit neighborhoods I've never seen before.  This is one of the tricks I've used for quite some time.  As a young woman, I always awoke with the question of what I could do to make sure I didn't waste the day.  There are times I still use this mantra - but in a more selfish way.  For the benefit of others, I volunteer at my local hospital, literary society, and writing world.  I give a considerable amount of energy and money toward these causes.  But, when I  know I’m "in trouble," I'll question myself as to what I can do to make sure I don't waste MY day. Given that train of thought, I've decided to use my plea of "Maybe just one more . . . ' to benefit myself in the bigger picture.  So here goes.  Maybe just one more ...  block of my walk.... telephone call to a friend .... bottle of water ...   fitness exercise .... minute to plan and implement a behavior that will work for the good and, not detriment, of me.  

If you have the kind of days I've described above, you can make positive "just-one-more" changes, too.  I just know it. 
Copyright © 1/1/2015 -      , CB, Bed Warrior

Setting Yourself Up for Success

Does anybody else do this?  Do you ever get caught up in working on something, or your everyday activities, and realize that it's been too long since your last meal?  I do this on a regular basis.  When you 've done this, have you examined your reactive behavior closely enough to compare it to what happens when you eat meals or snacks on a regular basis? Or, do you get caught up in the resulting overeating and then ask yourself what just happened?  I've had experience with all of the above-mentioned eating scenarios,  and I can tell you that none of my answers are "pretty."  

There are certain processes your body goes through when it's hungry.  One of these processes reacts in such a way that if you ignore your hunger pangs for too long, your body will begin to hold onto the fat it has already stored for you, instead of releasing it to be used as fuel.  It's a natural process.  And, when you finally do eat - after skipping that last meal in the forever hope that you'll lose weight by not consuming calories - your stomach says, "Okay, baby!  Give me all you've got!"  And, most times, that's exactly what you'll do - and you will do it quickly, before you even realize how much food you've taken in.  

So now, while your body fat has gone into a "hoarding" mode, and has locked up its calories, you've given it even more - and so many that it can't possibly use all of them for energy, and you've added to the stockpile.  It's an easy behavior to get into.  

When this happens to me, my thought process goes like this:  1) “I'm getting hungry.  Oh, no wonder!  It's been 5 hours since I've eaten.”  Or -   2) "No wonder! I forgot to eat breakfast.  Where has the time gone? I'd better eat something!”   My actual behavior in this instance:  Making an over-sized breakfast - no matter what time it is.  Or, if I decide to eat lunch instead, I know very well what I should do; but, it's so much easier just to grab a hamburger, or something - anything - through my closest fast-food drive-through.  

"There!" I say to myself, "That solves everything!"  And I'm smiling as I go down the road - until I realize just exactly what I just did.  There's nothing to smile about in that "gut reaction" scenario.   What I should have done was to eat a very small portion of vegetables or fruit - just enough to jump-start calories burning, or the process of what most of us have a love-hate relationship with, metabolism.  

So, I'm going to make a suggestion.  This is a strategy that I also employ when I sit down to enjoy a few minutes interacting with social media.  Here goes.  Set a clock or timer.  It's that simple.  For social  media, I set a timer for myself not to be on it more than 30 minutes at a time, and only allow myself to peruse  it twice a day. That's it - no longer and no less.   For eating intervals, if I know in advance it's going to be a busy morning or afternoon, I set an alarm to remind me to eat a nutritious snack to hold me over until my next regularly-scheduled meal. It works. 

And, since I'm a writer, I adhere to a mental reminder to get up and walk around a little bit during the time I've committed to sit at my writing desk and finish my task - once again to keep those calories burning. And, again, it works.   

In the end, it comes down to mindfulness.  None of us have ideal days or schedules.  We have to figure out what works best for us in given situations.  It can be done. It's not impossible.  We can put inappropriate behaviors in their place - whether temporary or permanent.  We can set ourselves up for success in so many ways and this is just one of them.
Copyright © 1/1/2015 -      , CB, Bed Warrior

So What Do I Eat Now?

Okay, I'm not going to deny it.  Yesterday's attack on the Marine recruiting office and office headquarters shook me up.  So much so that, yes, I did what I shouldn't have and ate at night; but, not so much so that it prompted a BED episode.   In the world of over-eating, binge-eating and night-eating, there are things to be grateful for; and, holding my panic at bay last evening was one of them. 

So, when I went to the kitchen for my morning coffee, knowing that I acted out last night, my first question for today was, "So what do I eat now?" Trick of the day: Get back and stay on, a healthy-eating track. That's when I called one of my friends, early in the day to enhance my chances for a "yes" response, and asked her and her partner to come over "after 4:30 today, for wine and grilled appetizers."   My strategy worked.  One of the things I'll be serving, to give her man an opportunity to exercise his grilling expertise, is grilled apples.  Believe me, if you've never had them . . .  well, you know what they say about eating "just one" . . .    And, of course, I'll have a single glass of wine.  I'm good at that. 

With that thought in mind, I decided to make a "grilling" night of it.  Other fabulous grilled fare will include:  Grilled Pepper Salad, Garlic Tomato Toast, and, of course, Salmon.  That "oughta" do it!  Now serving,  party of four.  

All kidding aside, one of the most challenging things to do when you fall of the healthy-eating wagon, is to get back on as soon as you can.  It's certainly understandable to want to slide a little longer.  But part of my strategy to return to a healthy-eating regime as soon as possible included taking a long, hard look at yesterday's events and what caused them.  This assailant's attack, while happening here in Chattanooga, was not about attacking our wonderful city.  It was about attacking the military forces that fight in opposition to certain factions, and trying to send a message to the very root of their start - their recruitment office and training facilities.  Short and simple. And, while I'm certainly not dismissing the incident, nor minimizing its impact, this was not an all-out attack on what we lovingly refer to as "River City," "Chatt Town," or "Scenic City."  I don't want to give these factions any more "glory" than what they've already claimed.  We're going to be okay. 

So, please join me in raising a glass and tonight's toasting to the continued success of one of the greatest cities by the river, Chattanooga, Tennessee.  

As you can see by the fifth hand in the accompanying picture, I'll be saving a glass for you.  Happy Weekend, everyone!
Copyright © 1/1/2015 -      , CB, Bed Warrior

Boredom vs. Anxiety vs. Hunger

Good  Wednesday morning!  I'm writing this, early in the day, as much for myself as I am for you.  It's been a  couple of days since I posted "real-time" entry on this blog.  As you know, I'm in Chattanooga, and during a horrendous storm last night, I had a realization.  The internet was out, the cable was out, and the phone was out. And, there are also certain places "on the mountain" that cell-phone reception is compromised on a regular basis.

Given all of this information as the setting for last night's situation, you should also know that I am both a reader and a writer, but the only thing I wanted to do during all of this "unplugged" time, was eat.  I can't say that my eating behavior was at its best,  but it was certainly not at its worst, either. No, there wasn't any TV reception; no, there wasn't any phone connection (cell, VoiP, or otherwise); and, no there wasn't any internet connection. But, much to my dismay, there was ice cream - and plenty of it. It was one of those "rainy day" kind of things with me, which serves as a huge justification on most issues; but, not on this one.  At least that's what I kept telling myself.  And, even though I was working on a contracted writing project in the living room, I swear I could hear it calling my name from the kitchen.

Sugar can be a powerful thing. With that instant soothing sensation it gives our system, we quickly learn what seems to comfort and stabilize us.  The fact is that it does exactly the opposite.  Did you know for all that temporary small relief that you get from sugar, the long-term effects and potential and permanent health risks are huge? Okay, so follow the yellow-brick road here, and you'll get it.  Consistent sugar intake means you're taking in more calories.  If you decrease your activity or take in an excess of calories you, simply put, get fat.  Being "fat," could lead to obesity.  Obesity can, and does, lead to other health risks such as Hypertension, Diabetes, Heart Disease, Cancer and Stroke. It also causes Liver and Kidney disease, through those organs' failure to process intake of it in mass quantities.  Yes, editors, I did capitalize all of those health conditions, as whether it's correct punctuation or not, I think these threats deserve our respect.  Now you see just how powerful sugar can be.  What is it they say about power? Oh, that's right. "Absolute power corrupts absolutely."  That pretty well sums up the power that sugar has over our bodies.  It "corrupts" them - or at least their precious functions.

So, I'm going to tell you the same thing I'm telling myself about my misbehavior last night. Think about all of this health information the next time you want to eat a lot of sugar.  And, if you're suffering through an outage of all of your service subscriptions, grab a good book to settle your thoughts, occupy your time and get you through the "crisis." The long-term effect will be much better for you.

And, your kidneys, heart, liver, circulatory and immune systems will thank you.
 Copyright © 1/1/2015 -      , CB, Bed Warrior

Part II: Thank You for Allowing Me to Share This with You

This should't be a ringside seat.

I wrote weekly articles on DV and its effects on the community for our local newspaper.  I was made "Honorary this," and "Honorary that" and anytime you picked up an information brochure, whether for intrastate or national Domestic Violence Prevention Awareness Education purposes, you found my name listed under "Resources."  

My efforts were even recognized by then-sitting, President, Bill Clinton.  I was that dedicated - and determined. But there was a penalty that went along with this. What I didn't expect was to be re-traumatized by working so hard in this capacity; and, learned about the enhanced probability of this when it was too late.  I can tell you that my passion for protecting these victims literally got the best of me.  My night eating increased, and so did my weight.  During this time of experiencing personal satisfaction from helping other victims in dire situations, my budget for "professional wear," like my waistline, was expanding instead of shrinking. With every new season, I was buying a new wardrobe.   And, while I had all of the determination and passion to help other victims, what I couldn't muster was the same forces to help myself - until it was too late. It took me over a year to take off a considerable amount of weight, through sheer physical exertion alone.
  

So, my revealing all of this to you does have a purpose:  With the help of my patient and understanding therapist, I've identified many of my triggers for NES, BES and compulsive over-eating behaviors that are tied to this particular incident.  If you think about it, you can imagine what several of them are. If you suffer from an eating disorder, in all sincerity, I ask you to try to identify yours as well.

Believe it or not, I am humble now.  I don't picket, crusade or grandstand any more.  I'm not angry, but I haven't forgiven, either. And although, through the years, I've decreased my physical efforts in DVPAE, I've increased my financial ones - substantially.   Unfortunately, all too well, I understand what these victims go through; and, even more to my sorrow, what the long-term effects of these kinds of incidents can do to a person. 

And, in recognizing these triggers and the etiology of them, I'm empowered; and, I'm rallying - and this time for myself.  In addition to this, I'm recognizing that while I have such joy over seeing the numbers on the scale go down, instead of up, that eating doesn't have be a part of my joy.   No doubt about it, this is a tricky process; but, identifying what makes a binge-eater, night-eater or over-eater panic and enter these eating-disorder behavior scenarios is a good first step in learning how to manage them. 

Thank you for allowing me to share this with you. 
Copyright © 1/1/2015 -      , CB, Bed Warrior

Thank You for Allowing Me to Share This with You

Self-reflection can be both humbling and empowering.  I've spent the better part of last two evenings examining what triggers make me run to the kitchen to find something, anything, to eat.  There are a number of them.  And, then, there's a very surprising one, as well. Maybe this happens to you, too. 

There are times when I eat for the sheer joy of it.  Not that eating makes me any happier in this situation, but that it almost acts like the piece de resistance of whatever event it is that makes me so happy.  No, I'm not saying it's the continued celebration of the event, or the reward, but it is an integral part of the actual event itself.  It's hard to explain, but if you experience this as well, you know what I'm talking about. I have my own theory as to how this particular eating behavior came about.  But that's another story. 

In my Wednesday, June 24 post I make reference to "two life-altering" events that contributed to my binge-eating, over-eating, and night-eating behaviors. One, in particular, resulted in my filing a violation-of-civil-rights lawsuit, which I won - in spades.  It was my testimony, in front of judge and 12-person jury, telling them that I had a young son, whom I would teach never to turn to a law-enforcement officer for help, that won the day. However, it did not win the night, and this is where my night-eating problems began.  As promised, I taught my son well, and he understands all facets, both good and bad, of the thin "blue line." On the balance, I've taught him to respect and work with "authority," and he is an Eagle Scout. 

I tell you all of this because, in light of the recent racial conflicts between law enforcement officials and residents of African-Americans communities, I want to explain my point further. I am not a Black woman and my "conflict" was different.  This also happened in the Northeast where I was alone, in the middle of a divorce with an 18-month-old baby, and 1,150 miles from my home state. Suffice it to say that there is one police department in Sussex County, New Jersey whose officers will never inappropriately "touch" a white woman again - an act so egregious by one of them that even the township's insurance companies (yes, there were two of them) refused to condone, honor or pay for this officer's cavalier behavior when my attorney notified them of an upcoming claim. That was fine with me, as it spoke volumes about how much trust and respect the companies had for the officers - translated: None. Later, I learned that this was not the first time this officer had taken advantage of a female DV victim. 

The residents of this sleepy little northern New Jersey, moneyed,  lakeside community will never forget my name, as when the insurance company refused to honor a claim, the awards of my lawsuit literally came out of their pockets, i.e. through the collection of township, county and state taxes. Remember, I was a single mother, alone and in a state where I had absolutely no family and no one to help me.  They were counting on this.  What they didn't count on was that I had a very strong legal background and knew all the right attorneys.  All it took was one phone call.   

This shouldn't be a ringside seat.

In the end, I did exactly what I had promised the judge and jury. With a portion of the lawsuit award, I established a state-licensed, 501(c)3, non-profit, shelter for victims of domestic violence - in another state - and "worked" it for several years.  I also made it a point to sit on every state committee whose purpose it was to shelter, care for, and educate these same victims.  I wrote weekly articles on DV and its effects on the community for our local newspaper.  I was made "Honorary this," and "Honorary that" and anytime you picked up an information brochure, whether for intrastate or national Domestic Violence Prevention Awareness Education purposes, you found my name listed under "Resources."  

Part II of this blog post will publish on Tuesday, July 14, 2015. 
Copyright © 1/1/2015 -    , CB, Bed Warrior

Slow, but sure, Progress . . .

Happy Wednesday to you!  The bathroom scale says I've lost four pounds.  Some weeks' worth of eating,  my purse feels a loss, too - especially when I buy all of the convenient diet and low-fat foods I think I need in order to keep me on track.  But, here's a thought: there are plenty of nutritious foods that can be bought for under a dollar.   Let me give you a few examples: chicken breasts, canned salmon, canned tuna, yogurt, cottage cheese, brown rice, whole-grain pasta, Quinoa, grapes, apples, bananas, kiwi, kale, Winter squash, sweet potatoes, canned tomatoes (diced), onions, broccoli, beets, spinach, carrots, coffee, tea ... and yes, water. So there you have it, plenty of healthy foods from which to choose when planning your meals for the week.  Knowing that I'm not going to break the bank on grocery expenses, coupled with losing four pounds over the last two weeks, makes me happier today than on most Wednesdays! 

Some would say I've been a "good girl."  Others, not so much.  But the fact of the matter is that I am an improved girl.  On Sunday, I took the time to make a complete inventory of the contents of my kitchen cupboards, and what low-cost and healthy meals could be made from their offerings.  And, before I went to the grocery store,  I made a big pot of three-bean vegetarian chili - complete with chickpeas, cannellini (no, chickpeas and cannellini are not the same), kidney and black beans, so maybe I should call it four-bean.  Nonetheless, it's packed with plenty of protein, and you may know that, in the northeast some chili recipes are eaten year-round. Yes, I can credit my taste for chili in July to living there for almost 15 years.  I can also credit Sunday's meal prep to being surrounded by hot dogs, potato chips, deviled eggs, potato salad, baked beans, hamburgers, etc., all day on Saturday, the 4th of July - in other words, a table spread with every single food item that made me want to eat everything in sight.   And, yes, just typing this has  me salivating.

I love my country, but there are other ways for us to celebrate it with our families than literally eating our hearts out. I know three families who take turns on Memorial, 4th of July, and Veterans' holidays of going to the cemeteries and placing small American flags on soldiers' graves.  One of them has a young mother with three stair-step children, as she is a widow and wants to instill the knowledge of keeps our country safe in them.  Yes, you're right, she's a war widow. But that's a story all unto it's own.

As a writer, I'm trying to maintain healthy eating habits as much as I can.  We writers sit for long periods at our desks or behind our laptops.  But, let me tell you a secret.  When I'm writing scenes of violence, murder and mayhem my adrenaline pumps as strongly as if I'd just psyched myself up to run the world's fastest marathon.  There's an old writer's adage that when you can't think of anything else to heat up your scene, have two guys come blasting through the doors with their guns blazing.  Similes to that happen in every story you read or witness.  And what sensation do you think I feel after I finish typing and all is quiet on the western front? That's right, hunger.   And it's that panic-triggered hunger that will make me binge-eat, over-eat, or  night-eat every time.  

That's where protein comes in.  In the past, I've turned to sugar. Now, my mantra for new and improved healthier eating dictates that I ply my emotions with ... protein.  And, guess what? It's working.  After all, don't forget that your body needs protein to covert food/calories to energy.  I can live with that - and, probably a lot longer than I was once expected to. 

So, this is what I'm saying: I'm living everything I'm saying to you.  Yes, although I dislike it immensely, I'm drinking water - and lots of it, every day.  I'm cutting out the sugars that I've used in the past to fuel my body, and replacing them with protein.  I'm limiting the amount of food I eat per meal.  Yes, there are times I eat something in between meals that, when you read the list of RDA nutrient ingredients, it's highest number is - you guessed it - protein.  To avoid binge-eating has become my number one mission in life.  It's a struggle, and that's the understatement.  But television ads, support groups, friends, family and blogs like this one tell me I'm not the only one fighting this war; and, for that, I'm grateful.
Copyright © 1/1/2015 -      , CB, Bed Warrior 

Living by the Numbers . . .

What is it about numbers?  Whether we should or not, most of us live by them – thirty days, makes a habit;  eight glasses of water a day; 13.5/26K runs, you know the drill.

Well, here’s a couple of more for you.  Did you know that the ideal Body Mass Index is 18.5 – 24.9?  The long and short of it is that if your BMI is higher than 24.9, you’re at a higher risk for heart disease.  Click this link to access the American Heart Association’s calculator for an easy way to figure your personal BMI.  http://bit.ly/1KPgMcQ

Okay, so now that you’ve had a sobering reality check, let’s talk about some ways to reduce your Body Mass Index.  Here’s the theory:  Water weight resides in fat cells.  Salt accumulates in fat cells.  Salt holds water.  So if you want to reduce your water weight, you’ll need to reduce your salt intake, – in my case, hard to do – drink 64 ounces (also hard to do in my case) of water each and every day.  Guess what? You’ll flush that salt out of your fat cells in no time, and begin the process of true weight reduction.  While fat cells never really die, the mass of them do change in form as the body begins to use stored fat cells for energy production.  This is when it becomes obvious to you, and others, that you’re losing weight.

And then there’s that Triglyceride thing.  Lipid fats are found in the blood,  and stored in fat cells,  and are later used and released by hormones to be used as energy between meals.  Normal triglyceride levels are measured at 150 milligrams per deciliter. You ask,  what is a deciliter? It’s one tenth of a liter.  This is where monitoring your fat intake comes in.  And, if your triglyceride levels are abnormally high, watch out! Here comes that dreaded heart disease, and the treatment for it is that controversial drug called a “statin.”  In my case, as having a “borderline elevated” triglyceride level, I’ve decided to beef up my Omega-3 intake.   It’s a simple fix, but will only be successful if all the other pieces of this weight-loss-fat-cell-reduction puzzle are in place.  

Okay, so getting back to this ongoing process of fat cell reduction/elimination, what do you do to further improve your energy levels and develop, maintain, and strengthen your muscles?  Those around me call it “buffing up.”  In short, weight lifting, resistance training and exercises that not only improve your appearance but also your mental outlook.  Sounds simple enough, doesn’t it?  While it may sound simple, to monitor and control your weight loss/gain is nothing short of  hard and arduous work – especially for those, like me, who love to eat at night and, and as a writer, have a mostly sedentary daily lifestyle.  We have to make a determined effort to make every step count in our daily routines. But, take heart, as you can do it.  After assessing your opportunities for victories and pitfalls, take a minute to figure out new strategies for weight loss and how you can implement them.  I’m telling you that, as resistant as I am to –whatever-, if I can do this, you certainly can, too.  My little Scottie dog, Quincy, has never enjoyed his morning and afternoon walks so much.  For my other weight loss remedies and exercise/food routines, he just takes a back seat and watches cautiously. 

So having said all of this, I’m also making sure that I’m eating enough protein every day. Did you know that protein works with fat and carbohydrates to give the blood it’s needed composition to take oxygen to the heart, brain, lungs, etc., in addition to carrying the hormones that use elements to fuel the body?  Simply put, protein fuels the body as well – and you need lots of it.  Easy sources of protein include the ingestion of eggs, milk, yogurt, lean mean, pistachio nuts, pork, fish, leafy green vegetables – broccoli, kale, spinach, etc. – and legumes (peas, beans, peanuts, alfalfa, etc) nuts, and seeds.  And, of course, there’s always that great low-calorie, high-protein summer cooler,  cottage cheese.  For those of us on the run, we can always grab something easy like roasted soy nuts, protein bars, jerky, string cheese, almond peanut butter packs, protein powder drinks, boiled eggs, etc. as we run out the door – or as a nutritious in-between-meal snack. All of this can work if you set yourself up for success instead of surrendering to impulse, or worse yet, old habits.  

So I’ve given you lots of numbers, strategies, food recommendations, etc.  I mention all of these, as when I’m generally pleased with myself and my energy levels, I tend not to over-eat, binge-eat, or even worse – eat at night.  For me, it works; and, I hope it does for you, too.
Copyright © 1/1/2015 -      , CB, Bed Warrior

So, there's a secret here . . .

What is it that brings us to our senses about certain things? Is it the realization that we're playing "Keeping Up with the Joneses" or maybe when we realize that we're "swimming upstream without a paddle" or that we might even be "chasing butterflies without a net"?   What happens when we acknowledge the epiphany to be worthwhile and make a conscious decision to act upon its message? 

Over-eaters, binge-eaters, and night-eaters have plenty of chances for epiphanies. If they examine their behaviors, they gain knowledge every day. No, I'm not saying that you have to go about examining your every move.  But here's the deal - if you do the same things over and over again, you're either setting yourself up for success or defeat, especially in an "eating disorder" world.  I can give you a personal example of my behavior that sets me up for failure, and as innocent as it seems, it does encourage me to eat in all the wrong ways.
  
Let's say, for example, that it's a Sunday afternoon, and although I've needed to go to the grocery store for the last two days, now – for the third day in a row - I've decided that I can "make do" on whatever sparse offerings my refrigerator and kitchen cupboards have to offer.  It's a fact that none of the contents of either are conducive to a complete, or nutritious, meal.  So after assessing the disappointments of the situation, I have to make a decision.  I can postpone going to the grocery store and make a parade of misfit culinary preparations during the day to get me by until I have no other choice; or,  I can cave in and go grocery shopping where I am, hopefully, among very few others on the same mission. 

If I decide not to go food shopping, I have now taken the first steps to continue down an eating path that usually has no more value than a temporary fix to a whatever-kind of junkie. That's exactly how it happens.  The insufficient "meals" are usually inadequate in size, nutritionally incomplete and most probably high calorie.  But they satisfy the mental urge to eat something, ... anything, ... or whatever now.  And then the real consequential behavior sets in. As a last resort, binge-eaters buy varied selections of, usually, junk food to eat, over-eaters buy huge amounts of, whatever, food to eat, and night-eaters decide that any of the foods from the above two categories are best if eaten, of course, at night. 

So, there's a secret here.  And although it's a "secret," it's still as obvious as being hidden in plain sight and remedied by tweaking your grocery-shopping routine just a little more than most.  Do yourself a favor and don't procrastinate about going to the grocery store. If you have to, go food shopping a day earlier than needed.  It works.  There's no doubt, the first time you make yourself do this, it will be a pain. The second time is better, as by that time you've set yourself up for 21 continuous days of no there's-nothing-to-eat-in-this-house panic.  And as for the third time you do it ... well, you know what they say about doing anything for 30 consecutive days.   

Over-eaters, binge-eaters, and night-eaters eat as they do for many reasons, not the least of which is the satisfaction they get from disobeying the eating rules. Call it promiscuous, rebellious or maverick behavior - or whatever you want.  The reality is that it's "abnormal" behavior, and we all know that through mindfulness, discipline and conscientious effort our chances of reducing the frequency of these kinds of eating episodes are enhanced.   

When I had my epiphany of going food shopping the day before I actually needed to, I realized that even under the weight of my own painful and disappointing hunger cravings, I could do better.  I have a theory about eating disorders caused by psychological triggers.  Instead of "in response to" these triggers, my strategy is to be "proactive" to them. If I know that I'm going to be caught in a trigger situation(s) that I can't avoid, the least I can do for myself is to prepare for them by making sure I have something nutritious to eat before I'm "caught."   I'm not saying eat a full meal or take inappropriate advantage of a chance to eat before these triggers. What I am saying is that if you eat an appropriate amount of something nutritious beforehand, it gives you a mental advantage of having already dealt with the predictable resulting stress in a reasonable manner.  It doesn't always work; but, I can promise you that there are times that it does, too.  And, if it helps me beat the odds for disastrous eating behaviors, I'm all for it. 

How about you?
Copyright © 1/1/2015 -      , CB, Bed Warrior