Captain Cat Mounts His (Sugar-Free) Soap Box

 
On Dieting
An unnecessary and unnatural scourge. There is no reason in the universe for a diet!

What’s dieting got to do with sailing?
Everything. 

True, you can sail when you are overweight and out of shape. Same as you can play baseball or cricket or golf when you’re out of shape. 

But you sail better when you are the right weight and in good shape. You move faster and with greater agility. 

Fast and agile means fewer medical issues when you might not be close to a good doctor or hospital. And it means you’ll move faster when there’s a challenging situation on board (storm, gale, tight manoeuvre, extreme sea state, rescue situation, etc). It’s a fact.


I put the Can Opener on his no sugar diet about a year and a half ago. He’s lost fifteen pounds and looks great. He sleeps better. He never had to calorie count or think about what to eat while he was optimising his weight – he just followed the Golden Rule below. 

And yes, indeed, he looks fine! 

The Solution

The Golden Rule
If you need to lose weight, then …  

DON’T. EAT. SUGAR. EVER. 
(Or fat. Obviously.)

What other names can sugar masquerade as?
Sugar is sugar no matter what cute name it is disguised as. Just don’t eat it. 

That means…

NO agave, corn syrup, any syrup, cane juice, dextrin, dextrose, fructose, glucose, invert sugar, lactose, maltodextrin, malt syrup, maltose, rice syrup, saccharose, sorghum, sucrose, xylose…

Read the label and if it lists it, don’t eat it. Simple. 
But not easy.

How to avoid sugar…
Check every ingredients label, and if ANY of these sugar/fake sugar/sugar wannabes shows up on it (or anything else ending in -ose)… DON’T eat it. 

By the way – don’t eat those other artificial sugars (eg saccharine) either. If it doesn’t exist in nature, you shouldn’t be eating it either. Captain Cat has spoken.

There is NO FREE LUNCH. Literally. 

What’s that you say? No fructose?
Yes, fruit has fructose in it. But in an unrefined form. It takes longer (ie a normal length of time) for the body to break it down. 

On the other hand if you read ‘fructose’ as an ingredient on a box, this is a refined form of sugar which is super-easily absorbed by the body. Not good. You want your body to at least burn a regular amount of calories whilst it works to break down your food.

Is it easy to stop eating sugar?
Nope. 

The Can Opener complained bitterly. He was doubled over in pain the first month sometimes. When he looked really bad, I’d bung him a prune. Fortunately, that would perk him right up.

Sugar is supposed to be as addictive as cocaine . That means it’s a hard habit to kick. 

And in the west, it is nearly impossible to avoid sugar in any processed or restaurant food. Start checking the ingredient labels and you’ll see what I mean.

Our local supermarket has twenty-six aisles. Twenty-four of them have products in them that contain sugar. Only two do not – these are:

1. the vegetable aisle
2. the shampoo and cleaners aisle.

How to survive sugar withdrawal symptoms?  
Go eat a few dried fruit pieces instead. Or a piece of whole fruit. Or a salad with lemon on it. Loads of fun, right? No, not at first. But after a while, yes actually. Even the Can Opener thinks so now.

The sugar withdrawal symptoms may drive you insane, but if you can survive the first month, you will be okay. The next three months are hard, but not impossible.

After six months, sugared products actually become unpleasant. It is too much and too granular. You can taste the emptiness.

After a year, it is easy and you are fit, optimised and ready to sail in top form!

 
That’s it. 

Follow my plan and you’ll have a six pack in no time. 

And live longer with nice teeth.

 

–Captain Cat 

(transcribed by the Can Opener)

 Previously: Fitness on Boats

Sea Sickness – The First Mate Succumbs

Photo by: Erik K Veyland

 
Mal de Mer

There we were last weekend, just setting out from Weymouth on the southern shores of England. We were repositioning an Arcona 37 so as to be well placed for the race start the following day. 

The Can Opener discussed race details with the tactician. The skipper gazed stoically out to sea. I stood over the rest of the crew poking them judiciously from time to time with the motivational sceptre. All were shiny bright and waxing optimistic.

Then suddenly we gurgled forth from the protective arm of the headland curving around the east side of Weymouth Bay… and met a quartering four metre sea…

The rest of the crew had been over to Cherbourg and back in the last month (thus inuring themselves – or at least upping their resilience – to the unsettling motion of the waves). My dear Can Opener had not.

This put him outside the mythical ten week* ring fence since he last had faced rolling seas (on the Spain to Greece delivery). ‘Twas as if my First Mate had never been to sea at all.

First he began to yawn. That’s the first sign. Then he was careful to keep hydrated and even popped a few of my ginger biscuits I had ear-marked for later. But greener and greener did he glow.

Signs of sea sickness include**:

• drowsiness (yawning)
• lethargy
• cold sweat
• pale face
• nausea

Ways to combat sea sickness before you leave the dock**:

• get enough sleep before you leave
• don’t drink alcohol, carbonated drinks, coffee, or greasy or acid foods (citrus juices for example) for several hours before you leave
• eat breads or mild food to put something in your stomach
• drink water – stay hydrated 
• take an anti-motion sickness medication eg Stugeron, Dramamine, etc (consult with your doctor) 
• use accupressure wrist bands
  
• and long before you leave the dock – be in good physical condition overall

Ways to combat sea sickness on the water**:

• avoid gas and diesel fumes
• avoid confined spaces or going below
• eat soda crackers or ginger 
• don’t sit near others who are being sick
• sit at the centre (amidships) of the boat
• look at the horizon
• steer the boat
• lying down amidships with eyes closed

I clipped his tether to the jacklines… and not a moment too soon. The Can Opener was sick as a dog.

I will not regale you with vivid descriptions of projectile ginger biscuits, nor the inelegant way he convulsed and spewed. Suffice it to say… (Alright, alright Furrball! Enough. I puked, okay? Stop yer giggling… ). Ahem. Er… yes, well.

… I firefighter-lifted him tenderly down the ladder to the saloon and dumped him behind the port bunk lee cloth where he neither moved nor whimpered for nearly three hours. After which point, he woke up and was perky as a Pomeranian.

There is not much misery worse than sea sickness. Even Captain Cat succumbs from time to time. But after it passes, it’s like a whole new dawn. 

I took it easy on the Can Opener thereafter and for the rest of the trip. Seated in his lap, I regaled him with pithy wisdom (mine) from my book of memorable quotes. From time to time, I enhanced my delivery with operatic embellishment, further illuminating its hidden meaning. The Can Opener was most appreciative – opining that yes, the meaning was, indeed, well hidden.

It’s just in rough draft now, but one day I will publish my genius for the benefit of humanity. The Can Opener says he looks forward to it.
 

–Captain Cat 

(transcribed by the Can Opener)

* Some say that if you build up ‘immunity’ to sea sickness by surviving it once (usually takes about three days to get though it at the beginning of a passage), then your body will remember how to cope next time. As long as ‘next time’ happens before another ten weeks have passed, you should be okay. It you don’t do a passage for ten weeks or more, then you have to start all over again. Of course these are just rough guidelines. They seem to fit the Can Opener’s experience, however.

** This info is nicely summed up with more detailed explanations at http://www.goddesscruise.com/SeaSick.htm

 

Sailing vs… Writing About Sailing

 
Captain Cat is reluctantly finding that if you are actually out on the water sailing… there is j*** all time to sit down to write. 

And if it comes down to a choice between writing or sailing – we’re going to pick the sailing every time.

But we love writing too. So we’ll be at that whenever we have down time between. This winter we’ll be doing repairs and maintenance, taking courses to upgrade skills, attending cruising lectures, reading sail training books, researching designs and generally going flat out. And we’ll write about it.

But fact is, if you spending all your time writing about sailing…  you’re probably sitting at the dock.

–Captain Cat 

(transcribed by the Can Opener)

Sailing Again!

We’re racing on an Arcona 37 this weekend – a nifty Swedish racer-cruiser with a fantastic new captain! 

I am eager to get down to the water, so am currently standing over the Can Opener while he packs the necessities: pet life jacket, fuzzy cat suit, smoked clam rations, Jackie Chan movies on the ipod and the working tiara. 

I am becoming concerned everything will not fit in my taxi (You’ll be taking the train down to the water with me, bud. …Like all the other cats…)

This weekend is double great because we are not just getting in a race with a new team, and not just because we get to learn about a new deck layout and another boat’s systems – we also get to fit in two passages, there and back, to reposition this boat from its home berth, nearly a day’s sail from the race site.

We’re are pysched and ready to go! Right after the Can Opener finishes polishing the motivational sceptre.

 

–Captain Cat 

(transcribed by the Can Opener)

On The Water Training – At The Boat Show!

Photo by: Alex E. Proimos

On The Water Training – At The Boat Show!

Can you believe it? This past Southampton Boat Show was not just about great boat designs and super cool gear as far as the nose could sniff – it was also a chance to develop real skills in real time!

Yes, at the very end of the longest pontoon, there was an F40 keelboat with state-of-the-art RYA-trained instructors aboard just waiting to train us postulants in the arts of docking and ‘Crew Overboard’ rescue techniques. 

Naturally, I alighted from my shoulder perch upon the Can Opener, landed stealthily on the dock and then shoved the First Mate briskly along the pontoon (my front paws firmly embedded in his backside) towards the said enlightenment. 

There was a lot of unnecessary commotion going on overhead from the First Mate about the sharpness of my claws, the unfortunate location wherein I had installed them and some ‘Enough already, Furrball. I’m goin’, I’m going‘. But we got there in the end.

The docking practice and ‘Crew Overboard’ training was almost as entertaining as was the excitement of getting there…

Each lesson lasted 1.5 hours, including theory rundown and actually driving the yacht through every skill set drill planned. Only 5 students and 2 instructors per boat. All included in the price of the boat show ticket. 

Unbelievably not all student places were taken!!??! (Well, all the powerboat lessons were taken, but not the sailboat spots… Inexplicable.)

So we joined 3 lessons – did I say fantastic? 

It was.

–Captain Cat 

(transcribed by the Can Opener)

Previously: Boat Show – Designs Galore! 

Gone Sailing – Back soon!

 

–Captain Cat 

(transcribed by the Can Opener)

Downsizing – Round 2

Earlier, first Quarter this year, the Can Opener resolved to downsize EVERYthing . Yep, that’s right. Everything.

I was skeptical but cheered him on from my usual kinetic perch on the comfiest sofa cushion. And he’s made some definite inroads on the paper stacks there’s no denying.

But now we approach the final and 4th Quarter of the year and it’s time to mark progress again. That is if I can find my First Mate under the boxes… Yes, Downsizing Round 2 has begun. 

The ultimate goal? 
To fit our entire life into 20 boxes or less. 

The chances of achieving this by year end?
Hmmm. 

Things that can get us closer to the ultimate goal?

1. Putting all our tunes on an online account and in a single hard drive as back up.
2. Kindle. Kindle. Kindle. Ideally the only paper books we’ll carry aboard will be reference texts. And a few literary wonders as back up. The Can Opener does love his books, so this will have real impact.
   
3. Our new scanner is our new best friend. Paper and documents. Photos. Sentiment. Scanning a life of photos into the computer and loading ’em online is a project in itself.

Have you ever downsized your life to fit in a boat – or any other similarly small living space? Japanese hotel room? Tent? Dorm room? Spaceship?
 
Got any great finetuning tips for managing seemingly endless amounts of stuff?

Any helpful hints gratefully received…

–Captain Cat 

(transcribed by the Can Opener)

Previously: Downsizing Everything

Cruisin’ Lectures – Autumn 2012

Done! 

The end of the summer sailing season has come and gone. There are still a few chances to get in some on-the-water training in the next few months, but it’s also time to look forward to Autumn/Winter and plan for all the best land training this new season will bring.

I have set up a first draft of the Can Opener’s lecture schedule. There’s loads of opportunities to learn in the big city!

I’ve booked the First Mate for:

• 7 lectures at the Cruising Association
• 1 lecture at the Red Tabby Yacht Club (so far, hopefully more to come…)
• 4 networking events at the Red Tabby Yacht Club
• 2 trips to the Southampton Boat Show
• 8 mini-lectures at the Southampton Boat Show 
• 2 RYA specialist courses – First Aid and VHF

It’s a good start. 

Hopefully I’ll be able to load him with a few more learning opportunities as they arise this Autumn/Winter.

We’re taking it to the next level this year. We’re gonna do it aaaaaaaaaall!



–Captain Cat (transcribed by the Can Opener)

Victualling And Food Care

Next up at the Cruising Association last weekend, was a lecture on ‘Victualling And Food Care’, with Sandy Duker. O my!

Food is my personal favourite and my own specialty. I do love to organise the First Mate to a well provisioned yacht! Preparedness for every exciting milestone in the day (ie. every meal time) is a top priority.   

As Sandy approached the lectern, I leaned forward on the Can Opener’s shoulder to catch her every pearlescent word. I knew I indeed had a secure grip on my perch to get me through her lecture when the First Mate let out a mighty yelp.

Sandy revealed all her secrets of food care aboard yachts and the Can Opener wrote ’em down:

Assumptions 

• You are catering for 2-3 weeks,
• refridgerator exists,
• but no freezer.

Consider 

• likes of the crew
• medical conditions eg diabetes
• allergies 
• is the boat ‘dry’ or ‘wet’? 
• people eat more at sea – out of boredom, because they are cold, on watch… 

Meal Structure / day

• 3 meals
• 3 snacks
• Happy Hour!   

Planning Provisions

• overcater for drinks
• plan meals sequence to match freshness of the fruits/vegetables
• make a daily planner… and convert it to your shopping list
• plan to grow your own sprouts, herbs 
• leave big roasts till end of journey as they take longer to defrost 
• overestimate how much water you need – do NOT rely on watermakers. These break down regularly.
• overestimate hot beverages needed
• plan for every eventuality – assume that you cannot rely on the fridge, the watermaker etc…

Good Things To Include In Your List

• lemons
• limes 
• dried fruit
• squashes – they keep forever
• beans, chick peas
• patés in tins
• freeze dried meals – found in moutaineering shops, can also be ordered online
• fish – do not rely on fish caught at sea. You may catch ’em, you may not… 
• cereal bars (better than chocolate for snacks which melts in the heat)
• fresh herbs growing 
• tinned olives, nuts
• fruit cake

 
Note: packaging

• flour and grains that are pre-packed (ie not loose in bins – more likely to have insect eggs in them that will later hatch…)
• soups in packets (take up less space)
• tomato sauce in tins (not in tubes as these are often badly crimped and leak) 
• choose packaging that squashes flat (eg UHT boxes) as you will be carrying all that garbage to the next port…
• no carboard!

Fishing 

• need a fish hook/gaff to bring the fish aboard
• make sure the fish is really dead before you bring it aboard – or there will be an awful mess in the cockpit
• PUT A SIGN next to the engine to remind yourself to bring in the fishing lines before you start the engines
• consider any fish you catch to be a bonus, an extra to provisions. Don’t rely on them!

How to Shop

• if in a rally eg ARC, where there are many other people provisioning at the same time – you need to buy earlier
• shop in the markets yourself – don’t arrange for delivery
• choose both ripe and under-ripe produce
• supermarkets near yachting centres will often vacuum pack your meat in portion/meal-sized eg Las Palmas, Canarias 
• be careful – some countries leave the ribs in meat which can puncture the vacuum packing
• look for Cruising Association members discounts at stores eg Jolly Harbour in St Lucia

Water Conservation 

use salt water for:

• washing hair with dishsoap and a freshwater rinse
• washing dishes
• washing vegetables with salt water in the middle of the ocean – water is clean

Food Care

• yoghurt – make your own
• eggs – turn them daily
• remove packaging 
• double wrap pasta and grains in your own plastic, seal and date
• wash all fruit and vegetables, and air dry in cockpit before storing
• store potatoes, onions, carrots in string bags in cupboards – for airflow and its easier to check them through a string bag
• use ‘stay-fresh’ bags
• inspect food every day – because it will suddenly go off in one day and must be used immediately
• store cheese in boxes in fridge, and/or wrap in a vinegar cloth

 
Managing Inventory

• date and label all tins and bags with permanent marker – contents and date
• name each of the lockers eg SFP, saloon forward port (to refer to in inventory lists)
• NOTE: if boat hull is dark then storage lockers will get very warm/hot
• inventory list: product, package type, number, location
• do weekly physical inventory check
• update provisions inventory list every time something is used

Cooking

• pressure cookers are:
• faster
• use less gas
• easier for washing up – only 1 pot
• good in rough weather as are sealed

The Cruising Kitty’s Favourite Books 
on Provisioning and Food Care 

1. Care and Feeding of the Sailing Crew, Lin Pardey
2. Sail Away!, by Paul and Sheryl Shard

 

 

Wow! A ton of good advice from Sandy. We’ve heard much of it before from others, but it’s always good to hear it again and to know that this stuff really works!

–Captain Cat 

 (transcribed by the Can Opener)

Cruising Kitty Lecture List – 1st Half of 2012

The Cruising Kitty’s Lecture List 

1st half of 2012

Here’s a list of the cruising lectures the Can Opener and I attended in the first half of 2012:

• London Boat Show: Electrics for Boaters
• London Boat Show: Diesel Engines
• Cruising Association: 35 Years of Cruising Sailboat Design with Chuck Paine
• Cruising Association: Sail Away
• Cruising Association: Jimmy Cornell Speaks
• Cruising Association: La Dolce Vita – Cruising the Islands of the Central Mediterranean 
• Cruising Association: Hostage – A Year at Gunpoint with Paul & Rachel Chandler
• Cruising Association: Cruising in Oceania
• Red Tabby Yacht Club: Ocean Passage Making

This of course, meant endless note taking, transcribing and reviewing for the Can Opener.

He met the challenge magnificently. We are very pleased with our First Mate’s continued progress. 

Yesterday I gave him two more gold stars. He seemed pleased.

–Captain Cat

(transcribed by the Can Opener)