Reviewer Rashonda Douthit , LCSW
“Strong people” are simply those who have strong reasons to challenge their own weaknesses while facing tough times.
Pay attention to this moment.
Craft your day with a productive and positive attitude.
Build your moments upon the things that give you a reason to look
forward to the next instant.
Introduce enough significance to your day to help you face
challenges with bravery.
Reflect on the things you do that makes you happy and peaceful.
Engage in activities that are healthy and useful, yet enjoyable.
Be strong for yourself and for those people in your life who depend on
you to be well.
Find that, which makes you feel proud of yourself and do it more often.
New York, 1987.
Her sneakers feel tight.
Emily keeps them on anyway.
The phone rings.
An enthusiastic voice on the other side says:
“Are you ready? We’ll be there in five minutes.”
She hangs up the phone.
There is an ambiguous smile on her face while she adjusts her ski hat.
Emily is ready for a ten-mile run.
It is a hobby? A habit? An addiction? A best friend she never says no to?
Running has “called” to Emily for years.
The week has been long and stressful.
She has too many thoughts racing in her mind.
What runs through Emily’s head must also run out of her body.
She feels compelled to leave her warm home on a freezing afternoon.
Drinking one last sip of water, she rushes through the front door.
Her friends, Carol and James, are waiting for her on the sidewalk in front of the building.
They begin to jog.
Every day is a perfect day to run.
Every day is a perfect day when Emily runs.
Her ears don’t hear — they feel sounds.
Her mouth doesn’t speak — it tastes the wind.
Her eyes don’t see — they appreciate the surroundings.
Her nose doesn’t smell — it breathes in peace.
Emily’s mind is not hers anymore — it belongs to “God.”
The heart beats to her steps.
Her body gives wings to her soul.
Her soul must find its own wings to soar.
She is in the moment. She is happy. She is free.
What a splendid way to live.
What a splendid way to die.
Emily left this world while running in January of 1987.
She was 31 years old.
As a trainer, I don’t recommend long-distance running to get and stay healthy.
Walking 30 minutes a day boosts the immune system, enhancing mental health and mood. It has significant benefits for cardiovascular health, cognitive health, and diabetes prevention, and it promotes mobility.
As a human being, I wish for us to learn how to live with our body and mind in harmony. I wish for us to listen to our body with the ears of reason. By doing so, we may say NO to anything that leads us running headfirst into the abyss of self-abuse, thus preventing early death.
May life be a beautiful walk toward self-knowledge and self-love.
May death be a peaceful transition into the unknown, and that, which was known, become a meaningful lesson to others.
** This narrative is based on true events **
The wind blows warm air through a tiny window in 14-year-old Sandra’s bedroom, but she can’t feel anything.
Lying on the bed, Sandra’s cold body shakes, her tongue stiffens, saliva runs down her face.
The bed is wet.
She is unconscious.
Those witnessing her suffering are Jehovah’s Witnesses.
The fervent prayers begin.
Cold hands come together in the name of Jesus.
Sandra’s parents and siblings ask Jesus to cure her.
Time passes; her body turns blue.
Sandra doesn’t know she is dying; neither do her parents, who are convinced that Jesus will answer their prayers. Jesus will save their daughter.
Their faith is too great to call an ambulance.
Their trust in God is beyond rational thinking.
They can’t betray their beliefs at a moment like this.
How could this happen?
Sandra’s parents are well-educated.
Her father is a financial agent at one of the largest national banks in the country. At his job, he is considered a smart, rational man. Her mother is also highly regarded by her boss and colleagues. She is a history teacher.
Someone knocks on the door.
It’s Mrs. Anderson, the neighbor.
Sandra’s little sister runs to open it.
Mrs. Anderson asks for her mother, whom she usually goes on a walk with at this time.
The little sister runs back to Sandra’s room and leaves the front door open.
Mrs. Anderson follows her.
A few steps before reaching Sandra’s room, Mrs. Anderson hears a Church song sung with voices of despair.
With astonishment, she stands at the door.
Sandra’s parents, along with her little sister and brother, are holding hands around her convulsing body while they sing one of Jesus’ devotional songs.
Mrs. Anderson diagnoses the situation with a rational mind. Sandra needs medical assistance, not prayers.
Mrs. Anderson rushes to the phone to dial the emergency number.
Sandra survives a possibly fatal seizure thanks to someone who refuses to sing a song of faith when, instead, composing a song of reason is required.
Later on, Sandra’s parents reported that this event had strengthened their faith in Jesus. They were proud to say that Jesus sent the neighbor to their house that day to save their daughter.
I bet I know what you are thinking.
The parents ignored the fact that the neighbor often came to their house at that designated time to invite the mother for a walk. Jesus didn’t send Mrs. Anderson to their home at the same hour of the same day for the past year in order to save a girl in the future. If Jesus was trying to save someone using this method, it would have been the mother. After all, walking does improve our general health, thus preventing premature death.
Experience and understanding have taught me that suffering is an ever-present challenge in our lives and that clear and rational thinking, when inspired by love, can be the antidote to unnecessary misery.
In contrast, most of our unnecessary suffering is created by unquestioned belief systems that have long forgotten the meaning of “love.”
I believe in the kind of love that uses reason to pave the road for a life of well-being.
The kind of love that inspires us to do what is right and what is good—as individuals and collective beings.
** This narrative is based on true events **
Lisa leaves a job that gives her financial security—saying goodbye to everyone she knows in her city—to start a new life elsewhere.
With enough money to cover rent and food for maybe six months, she moves to a foreign country. Lisa doesn’t speak the language and she doesn’t know anyone.
Her dissatisfaction and unhappiness with everything, in both her personal and professional life, constitute strong reasons for making such an “extreme” decision.
She is the happiest woman on Earth as she plans to begin a new career.
Lisa is aware that supporting herself with her new career will take much longer than six months. However, she trusts that she will be okay based on her past and present state of mind.
Lisa anticipates a comfortable transition to her new circumstances. In the past, she had embraced the unknown with courage, optimism, and an open mind.
Acquired wisdom has taught her to recognize that changes that come with a degree of uncertainty are always better than being stuck in a situation where certainty is served with unhappiness.
In the midst of the worst moments she faces during her life-changing adventure, she doesn’t regret the choice she made.
A year later, Lisa is happy with herself and her new career.
We could assume that Lisa was aware of her “destiny.” Based on her life experiences, she knew of her ability to commit to “extreme” choices when facing “extreme” discomforts.
This story makes me think about good and bad choices.
What is a “bad” choice when we know that the decision we are making, based on our own truths, is the only one we really have?
I believe the more we know ourselves, the more we understand the illusion of Free Will.
In a sense, the choices we make are not choices. They are events waiting to happen long before we “happen” to think of them as choices.
** This narrative is based on true events **
Writing a memoir is not the same as writing an autobiography book.
Here are the differences between them:
An Autobiography or Biography
This type of book presents a revealing account of:
- A person’s entire life.
- Their personal history.
- Their birth, youth, and adulthood, ending with old age.
- Their secrets, education, conflicts, and achievements.
- Their personal history recounted in chronological order.
Also, a biography or autobiography is usually written at the end of
someone’ s life. A biography can also be written about someone else,
such as a celebrity, important historical figure, famous athlete,
politician, or spiritual leader, among others.
- Any significant event or a series of moments in one’s life.
- A piece or timeframe of a person’s life.
- Though it can be about anything, it usually features an event or series of
events turned into stories that reveal a message.
- For example, it can be about the death of someone you loved, the
habits of your older brother, a trip to Europe, a spiritual insight, becoming
a writer, finding true love, or life on the beach.
- A memoir focuses on particular events that relate to each other in order
to reveal a life lesson.
Remember, a memoir should be interesting in itself, and should be about
your intimate, personal experiences.
An inspiring memoir is written like a novel, and should include these
important elements: Characters, Location, Conflict, Structure, Point of
View, Conclusion and Message.
There are many good reasons to write a book inspired by your personal
experiences. But there are also wrong reasons to become a writer.
Writing a memoir can be about capturing unforgettable memories,
sharing a life-changing experience, revealing a secret, or rediscovering
oneself. By having your experiences on paper, your book might have a
positive impact on someone else’s life.
HERE ARE SOME OF THE RIGHT REASONS TO WRITE A MEMOIR:
• To reveal a side of you no one knows
• To examine your choices in the past and their connection with your life today
• To remember the best shared moments • To share a life-changing experience
• To reveal your emotional truths
• To heal from your childhood traumas
• To show appreciation to someone in your life • To teach what you have learned
• To share your perspective about life
• Writing for your family and future generations
• You feel you have an important message to deliver
• To connect with people who share the same life experience or perspective.
• To feel good
SOME OF THE WRONG REASONS TO WRITE A MEMOIR:
• Wish for fame
• Wish for wealth
• Writing for others
• To show that your are smart and worth it
The human body emits a lot of signals, and sometimes we can pick up on these signals to improve our health. However, sometimes the body gives off subtle, yet challenging signals that we tend to ignore or push aside.
In world of health and wellness, sugar cravings are one of the most subtle and challenging. Generally speaking, people get sugar cravings, act on it, and feel some guilt afterwards, only to repeat the whole cycle all over again. Sugar cravings have a way of getting to people at just the right time of the day, and while some people can make quick changes and overcome them, others need a bit more help.
Listed below is a detailed guide on what sugar cravings are, why you could be craving sugar, and how to potentially fix the issue with simple tips.
Why Do I Crave Sugar?
The human body craves sugar for various reasons, and generally each craving is different for each person. Your brain may experience an intense craving because it needs sugar for energy and to function properly. But beyond meeting a need, sugar cravings for adults tend to be habitual, rewarding, or even just physiologic. Let’s take a look at this with some of the reasons on why you crave sugar when you do.
Your daily habits are formed deep within your brain, and while some sources may say that it takes 21 days to form a habit, the truth is any habit can form as long as the brain is satisfied with the end result. Certain neurochemicals in the brain can cause addiction to sugar, similar to that of illicit drugs, opioids, and alcohol. In addition, changes in dopamine receptors in the brain appear to have an impact on addiction to sugar, as described by a recent study on food addiction. Dopamine gets released by when you experience some sort of happiness and results in a feeling of euphoria. As a result of this hormone response, your brain will habitually desire sugar the way it does other harmful compounds like drugs and alcohol.
Too often, adults looking to stay fit, get fit, or maintain any fitness at all use a reward system for motivation. Actually, a reward system is a great way to motivate a workout and push you to the next level. However, in the case of using sugar as a reward, this may not be the best idea. There is a lot of talk about how sugar addiction is similar to that of illicit drug addiction, and the following research findings may shock you. A 2007 study comparing a cocaine reward system and a sugar reward system showed that sugar can be a stronger draw than cocaine, even for cocaine addicts. The implication of this is that using sugary treats in a reward system is a bad idea. While a sugary reward system at the gym may seem harmless, the results are anything but.
The brain needs glucose to properly function, so it makes sense that the brain will crave sugar in order to get it. Though the body breaks down all carbohydrates into simple sugars, so you don’t literally need to eat sugar to feed your brain glucose, physiologically speaking, the brain could be craving this nutrient as a way to get what it wants, even if it doesn’t need it. Perhaps your blood sugar is low and your brain is asking for sugar? Your mind could be tricking you into thinking you need sugar when you really don’t.
What Causes Sugar Cravings?
It seems that sugar cravings are becoming more and more common in today’s world. Sometimes people call these episodes as being “hangry.” Rather than accepting that you are hangry, there is a chance that you could be having a sugar craving instead. What are some of the factors that are causing a sugar craving? Listed here are some potential reasons you could be craving sugar.
You Finished a Hard Workout
Working out does quite a bit to your mind and body, and for the most part you gain valuable rewards for your hard efforts. Many people are likely to experience a sugar craving following a workout, and often this may be after you had a personal best in a run, lifted heavy weights, or tried a new high intensity interval training workout. Whatever your reason, as long as you depleted the glycogen stores in your body, you are likely to be craving sugar to replenish this. This would be considered a pathologic or physiologic reason as to why you are having a craving, and it serves a valuable need for the brain and cells.
Your Diet is Not Right
There is no right or wrong when it comes to your diet, but if you are having sugar cravings then it could be due to a diet that is not optimal. If your diet already includes donuts, bagels, candy bars, and soda then chances are your sugar cravings are because of how you have been eating. The more you eat these simple sugars, the more your brain will want them, which can continue the vicious cycle of sugar cravings.
You Use Artificial Sweeteners
The artificial sweetener debate is starting to become clearer in recent years. The use of these alternatives to sugar may save on calories, but they trick the mind into thinking you ate something that is extremely sweet—far sweeter than sugar. For this reason, your brain will crave foods or beverages that are as sweet as what you just had.
It Has Become a Habit
Again with the habitual part. Consider the scenario where you grab a sugary coffee every morning before work at your favorite coffee shop at the same time of day. Now, your body adjusts to these cues. Every weekday morning, your mind will automatically write this into your daily routine. This is the quickest way to start a habitual sugar craving, and chances are if you were to stop going to get coffee, your brain would crave the sugar that you would normally have at that time of the day.
Common Reasons for Craving Sweets
Now that you have some information on what causes your cravings and why you are having them, now is the time to jump into some common reasons for craving sweets.
Poor Sleep Quality
A common reason for a sugar craving is when you have poor sleep quality at night. Typically, the body needs a certain amount of REM and deep sleep as a way to replenish the mind and body, but when you have inadequate amounts, your body is susceptible to craving sweets the following day.
Another reason for craving sweets could include high levels of stress throughout the day. Typically, a little bit of stress in your day is considered healthy and necessary; however, chronic levels of high stress could lead to your sugar cravings increasing in intensity following your stressful event or day.
The last common reason on this list involves a common practice among people trying to lose weight. As a way to conserve calories for a future meal or to make up for being “bad” on a prior meal, some adults skip meals. While this seems logical as a way to prevent weight gain, skipping meals can cause you to have sugar cravings as a result. Generally, this is caused by reduced blood sugar levels.
What Your Body Could Be Telling You
Now that you have some information on what could be causing your cravings and why you may be having them, you should take the time to understand what your body could be trying to tell you. Here are a few examples of what your body could be trying to tell you about your sugar cravings.
Lack of Nourishment
Your body could be telling you that you need to get more nourishment for your brain and the cells in your body. If you take notice of this sign, there is a chance that your blood sugar levels could be low to the point that it is harming your health.
Another signal your body could be sending is that it is in full-blown sugar addiction mode, and the cravings you are having are a result of sugar addiction. If this is a signal you pick up on, it could indicate that perhaps you do not need sugar, but rather your brain is demanding you to satisfy its yearning for euphoria.
There is a chance that you could be having a sugar craving simply because you are bored. Are the kids out of the house today and you have no idea what to do with yourself? Well, if your sugar cravings are setting in when this happens then it could mean you are bored and having a craving.
How to Stop Sugar Cravings
Fighting and putting a stop to sugar cravings can be a challenge at start. Initially, you may notice that your cravings are in a vicious cycle that only causes you to crave sugar more often. However, there are some things you can do to set your body up for success. Generally speaking, making a modification to your diet is necessary to succeed. Consider reading our article on what to eat when you are craving sugar for even more suggestions. Here are some tips to help you to succeed in putting a stop to sugar cravings.
1. Eat More Fiber
Fiber is an underestimated ally that serves a valuable role in your health and wellness. High fiber intake tends to be associated with better colon and cardiovascular health, as well as a reduced risk of cancer and obesity. Unfortunately, the typical American diet is lacking in fiber. The average fiber intake for all Americans over the age of two is 16 grams a day, with women consuming about 18 grams daily and men 15 grams on average. Current guidelines recommend that adults consume between 25 and 30 grams of fiber every day. Fiber is a starchy substance that passes through the digestive system untouched, meaning that fiber is not processed at all in the stomach or intestine. Fiber helps to slow the absorption of the foods you eat and it can also help to curb cravings you have by keeping you full for longer. Consider eating foods that are naturally high in fiber—like vegetables, beans, legumes, and whole grains —to help curb cravings.
2. Consume Lean Protein
Lean protein options are beneficial for health for a variety of reasons. Eating lean proteins such as salmon, halibut, and chicken can help to fill you up at a meal and keep you feeling full for longer. This means that your blood sugar levels are better managed, which means a possible reduced risk for a sugar craving before the next meal. Include lean protein options as much as you can to help fight off your sugar cravings.
3. Drink Enough Water
Your body is mostly made up of water; it is the most abundant substance in your body by far, which means you need to replenish your water stores as much as possible each day. Many of the body’s processes are associated with your overall hydration status. In addition, the more dehydrated you are, the greater the chances that you will have some hormonal imbalance. Your sugar cravings may occur as a result of being thirsty, so replenishing the water in your body is often a quick fix. Consider drinking about six to eight glasses each day to stay hydrated and avoid sweetened drinks as much as possible with.
4. Make Healthy Substitutions
Another way to stop sugar cravings from affecting you throughout the day is to swap healthy foods for unhealthy ones. This is perhaps the most challenging of all these options, but it is one of the most effective ways to cut out cravings. By switching out your chocolate or candies for some fresh fruit or vegetables, you are telling your brain that you no longer want to load up on sugar and you’ll avoid setting off sugar cravings as well. Consider cut up fruit or vegetables as a snack, nuts to curb appetite, or even hot tea (unsweetened of course) to turn your midday treats healthier.
5. Cut Out Artificial Sweeteners
Artificial sweeteners are becoming quite common in today’s world, and now it seems more people are consuming more of the artificial product rather than sugar. Many of these users are attempting to cut sugar out of the diet to lose weight (by saving calories) and improve wellness. However, studies have shown that the use of artificial sweeteners in foods and beverages can lead to weight gain, as well as strengthen and encourage sugar dependence and cravings. With this in mind, it seems that one of the best ways to cut out sugar cravings from your life once and for all is to stop eating both sugar and artificial sweeteners. While this lifestyle change may take some time to completely master, the rewards will be worth it when successful.
Sugar cravings can be a challenging part of your everyday life and when they set in, they can take over your mind in a hurry. Some of the most common causes of sugar cravings include a poor diet and the use of artificial sweeteners, both of which can lead to fluctuations in your blood sugar levels as well as cause you to crave sugar. While a sugar craving can happen to anyone at any time, there are some simple things that you can do to help stop them from occurring in the first place. Making small adjustments to your diet can be effective. Typically, adding more fiber and protein in your diet can cause you to feel full throughout the day while maintaining stable blood sugar levels. In addition, ensuring that you keep hydrated every day is essential for regulating your hormone balance, particularly your hunger hormones. Making these small changes can go a long way, and they will hopefully help you to win the battle against your cravings.
CARRYING WATER IN BRAVO
by Valeria Teles
Our bedroom is very small, with no door and no lights; we use an improvised kerosene lamp. It’s very hot in the summer and very cold in winter because the roof is made of ancient tiles with lots of gaps.
The nightly ritual before going to bed is always the same. We smash a bunch of mosquitoes trapped in our old net and let some lucky ones escape by lifting it. I stitch over new holes to prevent them from coming in to bite us during the night. Even if they don’t get inside the net, their noise and my sister’s unsolicited hugs keep me from sleeping without interruption. I know she needs me; I could also use a warm hug from my mother to help me fall asleep. Besides the mosquitoes and my sister’s hugs, there’s another challenge to sleeping. Nightmares haunt me. I just hope that they are not as bad tonight, not bad enough to wake me up.