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THE HERALD FRIDAY FEBRUARY 3 2017


Foods that fill you upWartime work


not stuffed. It helps to incorporate healthier, filling foods along the way.


BERRIES High-fibre foods take time to


digest, which gives them staying power. And while all whole fruits provide some fibre, berries are some of the highest fibre fruits around. One cup of raspberries has a whopping eight grams of fibre – twice what you’d get in an apple – for only about 65 calories. Frozen berries are always


available, and they’re convenient add-ins to protein shakes – you can also thaw them slightly and use to top yogurt or cottage cheese for a filling meal or snack.


BROCCOLI Vegetables are high on the list


TRUE hunger is usually felt first in the stomach. As blood sugar drops, the body


releases hormones that stimulate the stomach to contract, and you get hunger pangs. But some people confuse hunger with wanting to


eat – which is actually appetite, not hunger. To help learn the difference, let a moderate amount of hunger to set in – to really recognise the body’s signals that say 'time to eat' – and put the fork down when you feel comfortable,


of filling foods because they’re full of fibre and water, so they fill you up, not out. Broccoli is one of the highest fibre vegetables; one cup of chopped cooked broccoli has six grams of hunger-busting fibre. And loading up your plate with cooked broccoli will only cost you about 30 calories per cup.


HIGH-FIBRE CEREALS You can get a good amount


of fibre from most whole grains, and they hold more water than ‘drier’ grain foods like crackers, so they’re more filling. Quinoa stands out because it also has more protein than most grains – about eight grams per cup. And, unlike barley and brown rice that require long cooking times, quinoa is ready in about 15 minutes. Try it as a side dish, or as the base for a main-dish salad with chopped veg and grilled chicken added.


VEGETABLE SOUP Vegetable soup can be low in


calories (provided you don’t add cream or oil), and since it contains so much water, it’s can be very satisfying. Starting a meal with a cup or bowl of broth-based soup often means you’ll be satisfied with a smaller portion of your main meal. A cup of vegetable soup makes a great afternoon snack, too.


I'VE BEEN CATCHING up


on essential reading for us folk who venture afloat. It’s about the Rescue Tug


Service that came into being towards the end of World War I and endeavoured to rescue lives and shipping that were leſt behind aſter a submarine attack, for example. I’ll be clear about one thing from the start: health and safety was not forefront in their minds but I’m reading about remarkable acts of bravery and seamanship which were borne out of a necessity to provide help and rescue. Te ship’s staff on these rescue


tugs were active in both World Wars and were originally a mixture of both Royal and Merchant personnel. Te main point of me writing about this was that no one, ashore or afloat, had any concept of what the purpose of a rescue tug was for at the time. By a sheer learning curve at sea in largely appalling conditions in the North Atlantic Ocean did these people learn their stuff. Seamanship here in the beginning was probably how to avoid losing one’s life! So, how did one survive? Te


way I read this account was that basic seamanship was offered in a shore establishment to young men who volunteered for the job and were sent out to ships' staff that had certain experience in small ships. However, the seamanship required in carrying out towage at sea was, in its early stages, as work like this was new to seafarers at the time.


So, here we go – suppose you


and I are aboard learning the job. We are to proceed to sea in persistent heavy weather and are instructed to pick up a stricken vessel in the Western Approaches. Te seamanship is raw and is what will keep us alive. We follow orders and routines, hoping that our seniors know what they are doing. It’s our first time towing and we are to follow instructions. So, if our seniors don’t know what they are doing, then we are running out of luck!


When our rescue tug arrives at


the scene, in darkness possibly and with our vessel rolling heavily, let's get on and run lineas to pick up a tow! Starting to be a little unsure of ourselves are we? We didn’t appear to be like this ashore and life is starting to become real now! I’ll come in here at this point.


Wouldn’t it be an idea to have looked at the ship’s gear and went about looking for a method to operate a tow so as to familiarise ourselves with what to do? In today’s world, you (yes, you!) have the luxury to plan and follow up work on your craſt. In the event your crew asks for assistance, you positively demonstrate it! I have every respect for those


wartime seafarers who conducted themselves admirably in time of war years ago. Let's hope we can learn from them in more peaceful times. It may make a difference when crew members are relying on you.


Good sailing.


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