I hope you enjoyed reading the Post-Apocalyptic Adventures of Morgan Wilder. Now that she's finally been reunited with her family on the safe boats will this be the end of her story? or just one book of her many adventures for life, health and fitness in a dangerous new world?
It's time to have your say! I'd love to hear your opinion on what I should do with the Wilders. Do you want to hear more about this subject? Or something else? Please post your comments here (or email me if you prefer) about your thoughts on this blog. If there's enough interest I'll continue writing for my valued fans.
Cheers and thanks for reading.
- Kelly
Sunday 23 November 2014
Sunday 16 November 2014
Chapter 8. Conclusion
Hopefully you’ve found this book/blog to be both an interesting read and a motivating tool to help revamp your usual exercise routine. I’d like to think it made you take a fresh look on your life and come to appreciate a more holistic approach to fitness and maintaining a healthy lifestyle, for both yourself, your friends and family.
We’ve covered a lot of important topics and I’d like to briefly review them here:
* Cardio - you have to be fast and agile to escape from zombies, as well as have excellent stamina and endurance to keep going when pressed to the limit. In a post-apocalyptic world you might find yourself doing a lot of running for your life, so you might as well start your cardio training now.
* Strength Training - you have to be strong to fight zombies. Muscle strength will be required for lifting and carrying heavy objects, as well as physically interacting with the zombies. Hard labour in the form of building new shelter or just fortifying a structure will take some serious brawn among other activities. As well as core strength to carry your supplies with you as you go down a challenging path.
* Flexibility - your body will have to be fairly limber to perform the tasks required to survive a zombie apocalypse. Stretching and pilates will help give your body a wide range of motion, help prevent injury and keep you flexible during what might be the fight of your life.
* Spiritualism - maintaining a healthy body-mind-spirit connection is essential for survival and holistic health. It will reduce stress, keep your hope and faith alive, and give you a clearer reason for pushing on in search of a brighter future and mental well-being. A healthy spiritual connection will help you through this very dark period. A positive mental attitude can help you get through some of the worst life situations you could possibly imagine.
* Diet & Nutrition - in order to have a strong and fit body you will have to eat healthy. Its important to fully understand the components of a healthy diet including: essential micro/macronutrients, caloric and water requirements for your body under both normal and stressful conditions. As well as how to obtain and prepare food in a very different environment.
* Specialty Training - during a zombie apocalypse, there will be no doubt you’ll have to defend yourself and most likely kill the attacking zombies to survive. In order to do this you’ll have to learn how to fight using martial arts skills, basic weapons training, and basic SWAT tactics. It will help you stay in shape, possibly deter attacks from other individuals and ultimately stay alive.
Hopefully, you’ll take away some of the tips and suggestions I’ve made in each of these chapters, and in several small ways, you’ll begin to create a fitter, stronger you; able to survive in a difficult world. Its not always easy to do, but its worth it.
Besides these skills relating to mental and physical fitness, there are other important traits that most survivors possess (besides good luck, of course). These include adaptability, awareness, determination and resourcefulness. If you start developing these skills now your chance of surviving the zombie apocalypse will improve dramatically.
Hopefully after taking advantage of the advice in this book, you will now have the knowledge, skills and training to survive a potential zombie apocalypse. Remember just like any health and life insurance, the time to train and get fit is before the apocalypse hits, not after. Its survival of the fittest out there, and hopefully you’ll be fitter than the zombies.
Good luck out there, you’ll need it!
And now to properly conclude this personal training guide to survive the zombie apocalypse, let’s check in with Morgan Wilder and see how she’s doing in her own fight. Will she prevail and reach her goals? Or will she fall short of her goals?
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Morgan’s Story - “Prevail”
Chapter 8. Conclusion
Morgan wasn’t sure how long she had been running. It felt like a long time, she knew that. She wasn’t sure how far the strip mall was from the harbor front exactly, she had never walked it, or more aptly ran it until today. She had always drove it before. But she figured it couldn’t have been more than ten kilometers at most. So if she was running hard she would probably do it in an hour, but as it turned out the journey was more of a stop and go sprinting routine. A lot of zombie spying and scanning. Hiding behind trees, fences, sheds and whatever shelter she found along the way. While she had become more confident and efficient at killing zombies over the last couple days, she wasn’t a fan of all the blood shed, and preferred the stealthy route to the bloody route.
Eventually after what could’ve been ten kilometers of this ducking, hiding and sprinting, she finally saw the first hints of blue water peeking out from between the trees. At last, she was so close now. She stopped to double check her gear before she proceeded. She didn’t want to drop anything or have anything clanking before she moved through what she imagined could be the last zombie zone of her journey. To be safe, she unpacked the fireman’s axe she had tied to her knapsack, which had replaced the smaller camping hatchet she had started with originally. It felt much heavier in her small hands, but the weight was comforting considering what might be waiting for her inside the terminal buildings.
The waterfront was the oldest part of town. The first to be settled, where the merchants and oldest stores were built and maintained for hundreds of years. The old brick and stone were resistant to both the elements of weather and fires that raged through the town over the years, and had apparently done much better holding up during the zombie riots than the wooden structures like the community centre and modern supermarkets built in more recently. While none of the buildings had any glass remaining in these post-apocalyptic days, their walls and roofs remained true, thus the harbor master and port authority buildings still stood, as well as the ferry terminal. The wharves that were made of concrete remained in decent shape, however, the private launching pads and smaller wharves that were built of wood were now in rough shape. Many of their planks cracked or even burnt. So too were their wooden shop fronts. Any of the remaining boats that were unfortunately still tied to their docks were burnt out husks. Shells of their former selves, some still floating, others with only bits of their bows or masts left poking above the waterline, their naval bodies now resting on the sea floor.
Yet, there were still some boats left floating in the harbor. However, these were about a kilometer off in the distance, a safe reach from the stragglers left behind on land it seemed. They appeared to be in good working order, no burn marks, and all still floating safely. That was a positive sign at least. She couldn’t see any signs of movement from them, but it was hard to see anything at all from this distance. Her eyes weren’t what they used to be now in her thirties. She wished she had gotten that laser eye surgery she had been considering over the last year. She made a mental note to do that if society got through all this madness. It was good to have goals for the future. Something to look forward to. She was hesitant about the lasers cutting her eyes, but after all she had been through these last few days she figured she was tough enough for that procedure now. She almost laughed at herself thinking about it. Better lasers than zombies any day! Ha!
Refocusing her thoughts, she figured her best bet to understand what had happened here would be to check in with the harbor master. Not that she thought for a moment he would even still be in his office, but there might be some sort of record of events inside where she could piece together the events and the path forward to safety. So she made her way out from the woods on the far side of the waterfront, down the remaining hillside and back onto the paved street of Harbourside Drive. At that moment, looking out over the water, as far as the eye could see, it felt eerily like she had reached the end of the earth.
Gripping her axe for reassurance she slowly climbed the steps to the Harbor Master and Port Authority building. The heavy wooden doors had come off their hinges but still held in place. There was a gap between the two doors that she easily slid between by temporarily removing her knapsack and turning her body sideways. Through the doors, she replaced her knapsack on her back and looked around the old office building. As expected, it was in complete disarray. Chairs knocked over, metallic file folding cabinets tipped over; pens, papers and folders scattered over the desks and floors. It looked as if a tornado had blown through the building. Not seeing anything helpful in the mess of the reception area she moved towards the back of the building where the more senior offices were located. She figured that’s where the more important documents and items would be kept, if anything remained, of course.
Soundlessly she crept down the hallway. Although the building looked deserted from what she could see, it was impossible to be sure there weren’t any zombies lurking around the corner. She came to the head office of the Port Authority. There was no secretary sitting at the front desk, so she walked past the small desk and pressed her ear against the office door. Silence emanated from inside so she reached for the doorknob and turned the handle. It creaked as it turned but gave way to her prodding. The spacious room was airy and empty. Papers were flung over the desk, but other than a messy desktop the room was remarkably spared from the chaos it seemed. Morgan started leafing through the papers on the desk, looking for a clue on where to go from here, when she surprisingly received her message in audio form. A radio crackled on the desk top in front the large bay window which overlooked the harbor passage. Static blared from the receiver and then a voice came across the airways, “Hello, hello! You there in the office. Can you read me?”.
Morgan reached for the radio receiver. She fumbled with the mouthpiece, unsure of how to use the equipment. She figured it was something like the intercom switch used in her apartment building, so she pressed the button on the transmitter and spoke, “Hello? Hello? Is there anyone there? I’m here in the harbor master’s office. Where are you calling from?”. She released the button and more static blared from the radio.
“This is Captain Sullivan on the HMS Caribou. Who am I speaking with?”
“I’m Morgan Wilder. I’m looking for my family. Where is everybody?”
“Well... those that didn’t get out of town are probably dead from the outbreak. But there are many people on the safe passage boats here in the harbor. The HMS Caribou being one of them.”
“Is my family on the boat? The Wilder’s? My parents are Anna & Thomas Wilder.”
“I don’t have the log book with me. I can check later for them.”
“Can I come on? How do I get to the safe boats?”
“Well you have to first pass through the quarantine period on the floating platform. We have to see you’ve been clear for 48 hours before you can come aboard. We can’t risk infecting the others. But they’re not making any more runs because the last of the life rafts were destroyed by the infected during the last run.”
Morgan picked up the binoculars that were resting next to the radio and scanned the water for the position of the boats. She saw a series of small boats and rafts that were anchored about 500m off shore, then another 500m away were the safe passage boats, including the HMS Caribou where her hope was literally floating.
Morgan picked up the receiver again, “I can make it to the quarantine platform. I’m a good swimmer. If I swim out and wait there for the 48 hours can I come aboard?”
There was a long pause on the other side of the radio but eventually he agreed, “Yes, we’ll take you, but only after the full 48 hours. But you’ll have to reach us on your own. That’s the best we can do for you.”
“OK I’m on my way! Watch for me!”
“We’ll be watching and waiting. Good luck Morgan Wilder!”
Morgan dropped the radio receiver, looped the binoculars around her neck and made her way down to the docks in all haste. Finally, a clear way out of this hell hole. She slipped back through the heavy front doors and made her way around the back of the building where the government wharf met the street. It was still in half decent shape, being made of durable concrete, as opposed to the private wooden wharves - the fires had taken their toll. Gazing down the shoreline, she suddenly saw the devastation from a much closer vantage point, and some of the much more disturbing visuals came into view. What she saw from a distance as piles of burnt objects were actually bodies, piles of burnt corpses, blackened and charred. What she had to assume were the infected individuals who had been charging the lifeboats as Captain Sullivan had said. The fires were out now, and the infected long since dead, but the smell of burnt bodies still lingered in the air. Morgan put her hand up to her mouth, tried not to gag and made her way to the end of the concrete wharf.
Captain Sullivan was right, there were no life boats left. She had to swim out to the quarantine rafts if she was going to reach safety. Morgan dropped the knapsack, binoculars and axe onto the wharf. She sat down and unlaced her boots, and stood barefoot, the concrete cool on her feet. She was hesitant to leave all her worldly possessions, especially the axe, behind her, but there was no way she could make the 500m swim carrying the heavy objects. She felt vulnerable but knew it was the only way. She scooped up the binoculars for one last look at the HMS Caribou and was encouraged to see what looked like several people on its decks. Setting the binoculars back down on the wharf, she stripped down to her t-shirt and underwear and dove head first into the cool sea water.
Whatever doubt remained was quickly replaced by the urgency of swimming through the cold deep water. Without the assistance of her swim googles, the salt water stung her eyes, and she came to the conclusion that this was going to be much harder than she first thought. Steeling herself against the elements, she steadied her breath and fell into her swimming rhythm - freestyle front crawl, taking a single breath on fourth stroke. Kicking steadily with her legs, she glided through the water, thankful there was no wind to cause chop. She was used to swimming in pools, not the open-water, but now was not the time to dwell on those thoughts.
After about five minutes she began to fatigue. She stopped swimming and tried treading water to catch her breath. She couldn’t tell how far she had gone, but there was a lot of water between her and the wharf, but still more than that to the quarantine rafts. She had to keep going. She decided to do the back crawl for the next five minutes and then switch back to the front crawl to finish. She didn’t want to miss the rafts, the less time in the water the better. She was losing precious body heat the longer she was in the frigid water. On that thought she starting swimming towards the rafts again with renewed haste.
It felt like the longest swim of her life, but she eventually reached the quarantine rafts. There was no easy ladder to climb up, so as tired as she was, she had to pull herself up and over the edge without any help. It took a couple tries but with a strong dolphin kick and both elbows up over the platform edge, eventually she pulled her cold shivering body onto the floating raft. She looked towards the ships in the distance and through her blurred vision she convinced herself she still saw the people on the decks, but now they were waving to her and jumping. Christ she was tired. She laid down on the raft and closed her eyes. Maybe she could try to nap. It was going to be a long 48 hours out here. Just waiting, with salvation so near, yet so far.
Time passed slowly on the quarantine raft. After about 12 hours she became so hungry that she actually considered swimming back to get some of the food she left on the wharf. But then she thought she’d have to start the quarantine time over again and she decided she’d rather just wait out the remaining 36 hours than do another additional 12 hours out here on the cold and wet platform. Sometimes when she missed a meal the hunger just went away on its own, but she always had something to busy herself with, work or chores to keep her going. She was so bored out here, and her wandering thoughts didn’t help. She decided to try to meditate for a little bit to see if that might help pass the time.
The sun set and she passed a fitful nights sleep out on the water. One day down. One to go. She started to wonder what the signs and symptoms of early infection might be. She put her hand to her forehead, she felt way too cold to have a fever. She looked over her arms and legs, there were a few scrapes, scratches and bruises from running in the woods, but didn’t see any bite marks, no rash either. Besides her shivering from the cold and her hunger, she felt pretty good considering what she’d been through. She thought suddenly that she must have been a pretty strong person to get through all this. Just one more swim left was all. She could handle that. She knew it. She just had to stay positive.
Looking out at the sun setting on the second day she thought back over all she had gone through. All the miles she ran, zombies she had killed and fear she overcame. She was proud of herself. And what a story to she had to tell! She spent the last night on the quarantine raft pondering the last few days and how glad she was that she found the courage to leave her apartment and find a better life for herself. She knew it was out there, she just had to go get it.
A blare from a megaphone came from the boat across the water and woke Morgan. She didn’t realize she had fallen asleep again. She was exhausted from the last few days.
“Morgan Wilder! Are you OK still? You can come aboard. You have passed the quarantine period. If you can swim to the boat you can join us.”
That was all she needed to hear. She dove into the water and swam the last 500m with the vigor of an olympic athlete. No stopping to tread water this time, she propelled herself to the edge of the boat where she was lifted into the arms of her family who were waiting for her on the deck. Her mother, father, sister and nephews all embraced her in a loving hug, the warmth of their arms removing the chill of the cold sea water from her veins. Her ordeal was over. She had prevailed. She was safe and with her family once again.
Saturday 8 November 2014
Chapter 7. Specialty Training Methods
This section will cover some of the basics of special weapons and tactical (SWAT) training methods that will help you in your struggle against the undead.
A. The Martial Arts
Martial Arts training can be invaluable when defending yourself from an attacker, and also for neutralizing an opponent. Several schools of marital arts exist and all have value in self-defense, self-confidence and overall general fitness. I highly recommend training with a qualified instructor in any of the following disciplines:
- Aikido - this Japanese martial art is performed by blending with the motion of the attacker and redirecting the force of the attack rather than opposing it head-on. This requires very little physical strength, as the aikidōka (aikido practitioner) "leads" the attacker's momentum using entering and turning movements. The techniques are completed with various throws or joint locks.
- Karate - another Japanese martial art, karate is a striking art using punching, kicking, knee strikes, elbow strikes and open hand techniques such as knife-hands, spear-hands, and palm-heel strikes. In some styles, grappling, throws, joint locks, restraints, and vital point strikes are also taught.
- Kung-fu - the Chinese martial arts are often referred to as kung-fu, gung-fu or wushu. They are a group of fighting styles based on traits or schools. Examples of such traits include physical exercises involving animal mimicry, or training methods inspired by Chinese philosophies, religions and legends. Styles that focus on qi manipulation are called internal, while others that concentrate on improving muscle and cardiovascular fitness are called external.
- Tae kwon do - is a martial art originating in Korea. It combines combat and self-defense techniques with sport and exercise. It is widely considered to be the world's most popular martial art.
- Jiu-Jitsu/Brazilian Jiu-Jitsu - is a Japanese martial art and a method of close combat for defeating an armed and armored opponent in which one uses no weapon or only a short weapon. There are many variations of the art, which leads to a diversity of approaches. Jujutsu schools (ryū) may utilize all forms of grappling techniques to some degree (i.e. throwing, trapping, joint locks, holds, gouging, biting, disengagements, striking and kicking). In addition to jujutsu, many schools teach the use of weapons.
- Muay Thuy/Kick-boxing - is a combat sport from the muay martial arts of Thailand that uses stand-up striking along with various clinching techniques. This physical and mental discipline which includes combat on foot is known as "the art of eight weapons" because it is characterized by the combined use of fists, elbows, knees, shins and feet, being associated with a good physical preparation that makes a full-contact fight very efficient.
- Traditional/Western boxing - is a martial art and combat sport in which two people engage in a contest of strength, reflexes, and endurance by throwing punches with gloved hands.
- Wrestling - a form of combat sport involving grappling type techniques such as clinch fighting, throws and takedowns, joint locks, pins and other grappling holds. A wrestling bout is a physical competition, between two (occasionally more) competitors or sparring partners, who attempt to gain and maintain a superior position. There are a wide range of styles with varying rules with both traditional historic and modern styles. Wrestling techniques have been incorporated into other martial arts as well as military hand-to-hand combat systems.
- Judo - created in Japan, Judo’s most prominent feature is its competitive element, where the objective is to either throw or takedown an opponent to the ground, immobilize or otherwise subdue an opponent with a pin, or force an opponent to submit with a joint lock or a choke. Strikes and thrusts by hands and feet as well as weapons defenses are a part of judo, but only in pre-arranged forms (kata) and are not allowed in judo competition or free practice (randori).
- Krav Maga - National martial art of Israel. It is a non-competitive tactical self-defense system developed in Israel that involves boxing, Muay Thai, jiu-jitsu, wrestling and grappling techniques, along with realistic fight training. Krav Maga is known for its focus on real-world situations and extremely efficient and brutal counter-attacks.
Of course, this list is not exhaustive, and there are other forms of martial arts that can be explored. I picked these disciplines for their practicality, availability and popularity. But feel free to learn any martial art that appeals to you. Its your practice after all.
B. Weaponry
Even more so than the martial arts, combat weaponry training is especially effective in killing zombies. Guns, blades and bows are the items that come to mind in particular. These methods are very popular with characters in the main stream zombie culture media, wether it be in movies, television series, comic books or video games. It seems logical that if the apocalypse ever became reality then the same methods would apply.
- Guns - there are several types of guns, side-arms, rifles, etc. that can be used to kill zombies. The pros of using a gun should be obvious to most - when used properly, a well targeted shot to the head can instantly kill a zombie with one bullet. On the downside, that same shot will create a loud noise that may attract many more zombies creating a bigger problem than you originally had. A silencer is a must. A second con is that guns are only useful when they have bullets. Bullets are not infinite and when your supply runs out your weapon is basically useless besides use as a bludgeoning tool. The third problem is that if not properly maintained and cleaned, a gun can jam, and this can have devastating consequences for you instead of the zombie.
- Blades - wether it be a kitchen knife, hunting knife, dagger, axe, hatchet, machete or sword - a blade is a very effective zombie killing weapon. It can be used multiple times, will never jam up or run out of ammo. And unless its thrown into a place where it can’t be retrieved, then it can be used an infinite number of times. Its a quiet, effective killing tool. Just remember to keep it sharp as it will dull over time.
- Bows - Archery and crossbows are also effective zombie killing tools. They are less likely to jam than a gun, and most arrows can be retrieved, re-used, and even improvised, thus making ammunition less of a concern then that of guns. They are also much stealthier and quieter than guns. If you have the skill set to use a bow I think they are excellent options for the zombie apocalypse.
During a zombie apocalypse, I would at the very least have a knife and hatchet on my person. They are easily accessible in most kitchens or garages and take little to no training to learn how to use. Most people own at least a swiss army knife or Letterman for some reason, e.g. camping, convenience or other uses. I’d recommend keeping it close at hand because you never know when you’ll need it.
C. Ideas for Weaponry Practice
While it might be a little harder to practice your weaponry skills than it will be to train in the martial arts (which have established dojos and gyms), you can still come up with some creative ways to hone those basic skill sets needed for weapons use in the zombie apocalypse:
* Start using that dart board in your basement or at the local pub.
* While not as deadly, throwing lawn darts and horse shoes in your backyard will sharpen your throwing skills and develop excellent hand-eye coordination.
* Grab an axe/hatchet and start chopping wood.
* In a safe and restricted area, take target practice with a throwing axe or hatchet. In some cities Backyard Axe Throwing Leagues (BATLs) are growing in popularity.
* Get creative with different ways to swing and twist a baseball bat or golf club.
* Join a fencing club to learn proper swordsmanship.
* Check for a local outdoor sportsman club. You might be able to learn archery and marksmanship there. Many summer camps offer youth archery lessons.
* Try biathlon, the sport that combines cross-country skiing with rifle target shooting.
* Try skeet shooting, a sport that uses shotguns to break clay discs flung into the air.
* Paintball games provide a safe and interactive opportunity for combat weapons use and team building skills in mock warfare situations.
* If you live in the USA, you may want to consider membership with the National Rifle Association (NRA), who provide rifle and sidearms training and education.
(Always obey local laws concerning weapons. You may have to obtain a license before purchasing a firearm and complete a safety course. You may also have to be legal age before you can handle certain weapons. Safety first! Ignorance is no excuse.)
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Morgan’s Story - “Keeping up the Fight”
Chapter 7. Specialty Training Methods
Morgan poked her head out ever so slightly through the same broken door she entered from. Seeing no movement on the road outside she continued making her way back down Main Street towards the waterfront, keeping her eyes peeled and her body on high alert for any more zombies. Main street looked different now than it used to. Most of the shops were locked and boarded up with wooden planks, some with their metal grates pulled over protecting them from looters, while others where smashed and trashed completely. She was shocked to see this happen to her beloved home town. She always thought her neighbors, and the community as a whole, were a level-headed and compassionate group of people. How they could turn on the local merchants like this amazed her. With the exception of the big name department store and supermarket on either end of the block, most of the stores in this part of town were small, cherished mom and pop operations that existed for generations.
When she passed by Java Jolt, her favorite cafe, Morgan had to quickly stop inside to see if there was any sign of Jennifer, her best friend. She had been a barista there while working her way through grad school. Surprisingly, the front door was unlocked and she slid easily into the store. No crunching of broken glass under her feet this time thankfully. She started to call out Jen’s name but then thought better of it, not knowing what was around the back of the coffee shop. Instead she decided to silently scope out the shop first to be safe.
There looked to be a smashed coffeepot with days old coffee staining the countertop with its brown ooze. Following the spill backwards to its origin, it led her to the body of a woman laying face down on the floor behind the counter. It was impossible to tell who it was without moving her. With some hesitation Morgan walked behind the counter and knelt down next to the body. She knew she had to lift the head of the dead barista to see if she recognized the face, but at the same time she was terrified it would be Jen. But she had to know. Slowly, carefully, Morgan touched the flowing brown hair, parts of it stiff and stuck together from the congealed coffee, and began to gently lift her head off the floor. Much to her dismay, she instantly recognized the facial features of her best friend. The pale freckled face, the chicken pox scar on her forehead, even her favourite gold hoop earrings that Morgan gave her last christmas were still in her ear lobes. ‘No! Oh Jen, No!’ Morgan couldn’t help but cry out in despair.
There was nothing that could have prepared her for what happened next. Unbelievably, Jen’s eyes flew open wide and they slowly focussed on the person cradling her head. “Jen, Oh my God, Jen? Are you OK?’ The relief that initially flooded Morgan as she tried to revive her friend was soon replaced with a wave of anguish, as what was usually a friendly smile on her friends face had now turned into a menacing snare. Confused and frightened by her friends countenance Morgan let go of her grip on her friends hair and backed up a few steps. Instead of dropping down to the ground when released, Jen began to rise up from the floor and close in on her old friend. Still unable to process what was happening Morgan could only push Jen away with a hard shove to the chest when she lunged at her. Jen fell back onto the counter and a tray of coffee cups and saucers crashed loudly to the ground. Morgan winced at the sound, knowing what ramifications it would hold for her. Then, true enough, she saw two more bodies rising inside the cafe, blocking her way out the door. Joining them was another undead couple from the opposite side, a few tables back. Placing the counter between her and her best friend, she reached for her trusty hatchet and moved in to attack the other zombies first. She felt it would be easier to kill all four of those strangers then the one person she knew for some illogical emotional reason.
Quickly and efficiently, she killed the first zombie with an upward swing of her weapon cutting deep along the throat and jawline of the beast, she then turned the hatchet towards the second attacker and killed it with a powerful downward blow that cracked the skull of her target. However, what she hadn’t expected was the heavy set body of the zombie collapsing on top of her pinning her to the ground. Her arms were pinned down at her sides, away from where she left her hatchet still buried deep in the zombies skull, out of her reach. Dark reddish brown fluid oozing around the edges of the point of impact.
‘Damn it!’ she swore, not overly-concerned with the noise she was making now. With the other two zombies approaching and Jen still behind the counter slowing stumbling to her feet, Morgan knew she had to free herself, fast. With some effort, she managed to gain some leverage and with a hard shove, rolled the bloated corpse off her, timing it perfectly so that she would trip the other two zombies as they closed on her. Essentially using the corpse as a sweep. She now had a clear path to the door, so Morgan took off running, forced to leave her only hatchet in the skull of the zombie on the cafe floor, and her zombified best friend thrashing with murderous intent behind the kitchen counter.
Bolstered by fear and adrenaline, her fight or flight response took over. She piled a few large chairs against the door after she closed it behind her, in an attempt to prevent her attackers from chasing her. Tearing down the street, convinced it was only a matter of time before she was attacked again, Morgan scanned the street searching for a new weapon to defend herself. She needed another blade or even a gun if it came down to that. Although she was confident in her abilities to use her kickboxing as self-defense from another human, she was worried about its effectiveness against the undead. And what if she bloodied her knuckles with the blood of the undead? Would she contract the virus and get sick too? She had to assume the virus transmitted in such a way. She suddenly felt extremely vulnerable.
She considered just continuing her run to the harbor front, but she guessed that might still be about ten kilometers away, and she could only guess how many obstacles would lay in her path. No, she needed a weapon if she was going to stand a reasonable chance of living through this.
There weren’t many shops left at the end of the block, and she didn’t want to back track any, losing the distance she’d gained since leaving her condo and family house yesterday. So she decided to duck into the remains of the small strip mall and scrounge whatever defensible weapon she could. The main store at the front of the mall was a general department store. Full of cheap clothing, toiletries and housewares. She didn’t normally shop here, it smelled like moth balls and the merchandise was of cheap quality, but being as still and quiet as it was, the department store had never been more appealing to her than that moment.
That was until she spotted the security guard beginning to rise up from his bench and lurch towards her. Trying to make his path as difficult as possible, Morgan began knocking over clothes racks in the hopes that the zombie security guard would trip up before he caught up with her. She figured her best bet for finding a weapon would be the hardware section so she ran in what she thought was that general direction, all the while trying to shake the trail of the zombie security guard. She zig-zagged across aisles and occasionally picked up a heavy box of housewares and threw it hard at his head, beaning him on most shots as he made no attempt to duck out of the way of the projectiles. It was the strangest game of chase she had ever played.
She turned around again once more to gauge the distance between them when she finally tripped up herself. A broom handle had fallen across the width of the aisle and her toe caught the edge of it and she crashed to the ground. She grabbed the now broken end of the broom handle and scrambled back up on her feet in a defensive posture when the zombie guard came upon her. Having no actual weapon beside the broom stick handle, she knew she had to fight largely with her own body this time. She had the greatest reach with her legs so when there was a couple feet left between them, and closing fast, she struck out her left leg with a front kick powerful enough to knock the zombie off balance and then she let fly a right hook using the broom stick that stunned the zombie as it fell down on its ass down onto the floor of the department store.
Hoping not to trip again, Morgan turned to run while her foe was still down, aiming to reach the hardware aisles where she hoped to find another sharp weapon that would help keep her alive. Then in the corner of her peripheral vision she saw what she needed. Under the fire alarm unit on the wall was the emergency kit with fire hose and fireman’s axe. This axe was twice the size of her camping hatchet with a blade on one side, a pick on the other, and sharp as hell. It was perfect. She lunged towards the fire safety unit on the wall with renewed vigor. Fumbling with the latch, she knew she didn’t have much time before the beast was upon her once more, so she turned the handle and pulled the small glass door open and pried the axe from its place on the wall. Now she was ready.
‘Come on asshole! Come get some of this!’ she taunted the zombie. Predictably, it started for her and with one determined swing she decapitated the beast, its head rolling onto the floor like a warped bowling wall. Its body crumpling beside it.
With a grim sense of self-satisfaction, Morgan made for the store exit and the long sprint towards the harbor front. Fire axe securely in hand, she was on her way now and ready to destroy anything that stood between her and her destination.
Saturday 1 November 2014
Chapter 6. Diet & Nutrition
No personal training guide would be complete without basic nutritional advice. A sound diet based on an assessment of that persons unique lifestyle demands would cover appropriate values for: 1) caloric intake recommendations, 2) essential macronutrients, 3) essential micronutrients, 4) water intake, and 5) other special dietary concerns. This is meant to keep your body strong, healthy, fit and in proper form.
I can’t meet with everybody who reads this blog/book in person, unfortunately. However, there are many wide ranging pieces of info that I can provide you with that will definitely aid you piecing together a healthy diet while fighting the walking dead. In this chapter, you’ll find the logic and reasoning behind basic nutritional choices, what factors you need to consider regarding your own nutritional intake, and how to best meet these needs with the resources you have available - in both modern society and what I expect post-apocalyptic conditions.
Simply put, humans need food to stay alive. There is no arguing that fact. Dietitians have done excellent work sorting out the important details relating to this basic law of life. Men, women, child-bearers and children all have different nutritional needs. These nutritional requirements are also significantly affected by our activity level and environmental conditions. Age, gender, activity level and environment are four key factors to keep in mind when considering nutritional requirements in any situation.
So let’s talk about food.
1. Caloric Recommendations
According to Canada’s Food Guide (see Tables 2 & 3 below) the average 30 year old male requires approximately 2700 calories/day, and for females approximately 2100 cal/d, if moderately active. However, in the zombie apocalypse I expect people will be much more active than they are today. Wether you’re running for your life, on walking patrol or find yourself a make-shift construction worker fortifying your new home-base, I expect the survivors caloric needs will more accurately reflect the higher activity levels in the Food Guide. An average 30 year old male will now require 3000 cal/d and females 2350 cal/d.
As a personal trainer, I find it strange to recommend people to eat more, but when your body demands more it makes sense. However, I must stress that this is not an excuse for gluttony. If you’re lucky enough to have a stable food supply its best to be prudent with it. Eat what you need, but be sure to ration out the portions of food for the future when times may be leaner. If you indulge in fatty foods the excess weight you gain can definitely slow you down, and lifestyle diseases like type 2 diabetes will require medication such as insulin which will be very difficult to treat during a time of war.
Table 2: Males (Calories per day)
|
Age
|
Sedentary Level
|
Low Active Level
|
Active Level
|
|
2-3 y
|
1100
|
1350
|
1500
|
|
4-5 y
|
1250
|
1450
|
1650
|
|
6-7 y
|
1400
|
1600
|
1800
|
|
8-9 y
|
1500
|
1750
|
2000
|
|
10-11 y
|
1700
|
2000
|
2300
|
|
12-13 y
|
1900
|
2250
|
2600
|
|
14-16 y
|
2300
|
2700
|
3100
|
|
17-18 y
|
2450
|
2900
|
3300
|
|
19-30 y
|
2500
|
2700
|
3000
|
|
31-50 y
|
2350
|
2600
|
2900
|
|
51-70 y
|
2150
|
2350
|
2650
|
|
71 y +
|
2000
|
2200
|
2500
|
Table 3: Females (Calories per day)
|
Age
|
Sedentary Level
|
Low Active Level
|
Active Level
|
|
2-3 y
|
1100
|
1250
|
1400
|
|
4-5 y
|
1200
|
1350
|
1500
|
|
6-7 y
|
1300
|
1500
|
1700
|
|
8-9 y
|
1400
|
1600
|
1850
|
|
10-11 y
|
1500
|
1800
|
2050
|
|
12-13 y
|
1700
|
2000
|
2250
|
|
14-16 y
|
1750
|
2100
|
2350
|
|
17-18 y
|
1750
|
2100
|
2400
|
|
19-30 y
|
1900
|
2100
|
2350
|
|
31-50 y
|
1800
|
2000
|
2250
|
|
51-70 y
|
1650
|
1850
|
2100
|
|
71 y +
|
1550
|
1750
|
2000
|
Our bodies require a balance of protein, carbohydrate and fat (in a respective ratio of 15:55:30) from our diet in order for our bodies to function properly and maintain good health and vitality. When planning our daily meals we need to consider eating in a manner which properly balance these essential macronutrients.
Protein is essential for the following reasons:
- Growth and repair of body tissues
- Hormone and antibody production
- Source of energy
Protein can be found in both high and low quality sources. Complete proteins include meat, poultry, fish, eggs, milk, cheese, yogurt and quinoa. Incomplete proteins include most grains, legumes, pulses, seeds and nuts. The complete proteins are called such because they naturally contain all 9 essential amino acids our bodies need but are unable to produce ourselves. The incomplete proteins contain some but not all these amino acids thus need to be combined with other protein sources for optimal health.
B) Carbohydrate
Carbohydrate is essential for the following reasons:
i) Primary source of fibre
ii) Primary source of energy
iii) Longer term energy storage
Carbohydrates can be found in simple or complex forms. Simple carbohydrates are basic sugar sources (e.g. glucose energy) that are rapidly digested and absorbed, such as fruits, juices, sugar, honey and candy. Complex carbohydrates are foods with many sugar units that take longer to digest and absorb and, as a result, tend to keep you feeling fuller longer. These includes grains (e.g. cereal, pasta, bread), starchy vegetables (e.g. potato, carrot, turnip), beans and legumes.
C) Fat
Fat is essential for the following reasons:
- Forms cell membranes
- Synthesize chemicals and hormones
- Transport fat soluble vitamins (A,D,E,K)
- Form tissue structure
- Thermal insulation
- Transmission of nerve impulses
- Fuel (energy source)
- Vital organ protection
Fat can be found naturally in many sources including meat and alternatives, fish, eggs, peanut butter, seeds, nuts, tofu, milk and dairy products, olives, avocados and coconuts.
Its important we make an effort to consume food with omega 3 fatty acids, such as cold water fish (e.g. salmon, tuna, mackerel, sardines) and enriched eggs. Our bodies can not produce this essential fatty acid which protects against heart disease and blood clots.
3. Essential Micronutrients
Besides the larger nutritional compounds of carbohydrate, fat and protein that compose our diet, there are also smaller nutrients, specifically vitamins and minerals that are just as vital for our bodily functions.
Vitamins:
Vitamin A: vision, skin, bones, reproduction and immunity
Vitamin B1 (Thiamine): energy metabolism, nerve stimulus
Vitamin B2 (Riboflavin): energy metabolism, toxin removal from liver
Vitamin B3 (Niacin): metabolism, formation of red blood cells and steroid hormones
Vitamin B5 (Pantothenic Acid): glycogen and fatty acid production, neurotransmitters, steroid hormones
Vitamin B6 (Pyriodoxine): metabolism (protein and fatty acid), hemoglobin production
Vitamin B12: essential for cell function, DNA synthesis, nervous system function
Vitamin C: collagen formation, skin and tissue repair, white blood cells, antioxidant, adrenal hormones
Vitamin D: bones, aids absorption of calcium and phosphorus
Vitamin E: antioxidant, skin, reproduction
Vitamin K: blood clotting
Minerals:
Folate: fetal development, metabolism
Calcium: formation of bones and teeth
Magnesium: metabolism, formation of bones and cell proteins, muscle relaxation
Phosphorus: bone formation, production of red blood cells, part of ATP and DNA
Sodium: body and fluid electrolyte
Chloride: body and fluid electrolyte
Potassium: body and fluid electrolyte, nerve impulse, maintain normal heart rate
Iron: oxygen transport in blood, aids Vitamin C absorption
Selenium: enzyme production, antioxidant
Chromium: metabolism of glucose, protein and fatty acids; insulin production
Copper: metabolism and homeostasis, formation of bones and red blood cells
Zinc: metabolism and immunity
(Source: Ogasawara, S., Watters, K., Sherk, K., Sampson, L. and Hutton, J. 2007. Can-Fit-Pro Nutrition & Wellness Specialist Certification Manual, 4th ed, Pg.330)
Table 4: Essential micronutrients for human health, amounts of and sources of.
|
Nutrient
|
RDA/AI
|
Unit
|
Top Sources in Common Measures, USDA[4]
|
|
900
|
µg
|
||
|
90
|
mg
|
orange juice, grapefruit juice, peaches
|
|
|
15
|
µg
|
sockeye salmon, swordfish, rainbow trout (also fortified foods and beverages)
|
|
|
120
|
µg
|
||
|
1.3
|
mg
|
fortified cereals, chickpeas, sockeye salmon
|
|
|
α-tocopherol (Vitamin E)
|
15
|
mg
|
fortified cereals, tomato paste, sunflower seeds
|
|
30
|
µg
|
beef liver, egg, salmon[7]
|
|
|
1000
|
mg
|
||
|
2300
|
mg
|
||
|
35
|
µg
|
||
|
550
|
mg
|
beef liver, condensed milk, chicken
|
|
|
900
|
µg
|
||
|
2.4
|
µg
|
beef liver, turkey, clams
|
|
|
4
|
mg
|
public drinking water
|
|
|
400
|
µg
|
egg yolks, enriched white rice, fortified cereals, enriched cornmeal
|
|
|
150
|
µg
|
||
|
8
|
mg
|
fortified cereals, turkey, chicken
|
|
|
400
|
mg
|
||
|
2.3
|
mg
|
oat bran, whole grain wheat flour, bulgur
|
|
|
45
|
µg
|
||
|
16
|
mg
|
fortified cereals, yellowfin tuna, sockeye salmon
|
|
|
5
|
mg
|
fortified cereals, beef liver, shiitake mushrooms
|
|
|
700
|
mg
|
cornmeal, condensed milk, wheat flour
|
|
|
4700
|
mg
|
tomato paste, orange juice, beet greens
|
|
|
1.3
|
mg
|
spaghetti with meat sauce, beef liver, turkey
|
|
|
55
|
µg
|
Brazil nuts, rockfish, yellowfin tuna
|
|
|
1500
|
mg
|
onion soup mix, miso, table salt
|
|
|
1.2
|
mg
|
fortified cereals, enriched wheat flour, breadcrumbs
|
|
|
11
|
mg
|
oysters, fortified cereals, baked beans
|
4. Water
Water is essential for life. We simply can not survive without it. Typically we need about 3L of water a day to survive. Specifically, adult males require 3.7L/day and females 2.7L/day. This amount can come from multiple sources, not just pure water. Most beverages, soups, yogurt, etc. will suffice assuming it is not high in caffeine or salt. You can tell you are properly hydrated when your urine is pale and clear.
Our demand for water increases when we sweat - typically in hot weather or during hard work and exercise. Also when our bodies are dealing with illness (e.g. diarrhea and vomiting) or during pregnancy.
During workouts, I recommend clients drink at least 2 cups (500 ml) water for each hour of vigorous exercise to remain properly hydrated. The warning signs of dehydration include: thirst, dark urine, cramping and headache. Severe dehydration can be fatal, make no mistake. While you’re unlikely to die on the treadmill, if you’re stuck in the sun and heat while running from zombies, death from dehydration is a possibility.
Wether living in modern society or the zombie apocalypse always keep a bottle of water handy at all times. During the zombie apocalypse keep several litres in your backpack at all times, because you never know...
While I usually find myself giving advice about losing weight and caloric restriction on an average day, I will admit that my advice changes when under attack from zombies. As discussed above you may find yourself much more active than in your previous lifestyle so you will have to adjust your caloric and water intake accordingly.
* Folate - pregnancy during the zombie apocalypse would not be recommended (due to the high stress, dietary demands and lack of medical care), but if you are pregnant or may get pregnant you need to consider how much folate (a form of folic acid or folacin) is in your diet. Folate is essential for fetal development and without proper amounts may result in birth defects. While in modern society most of our processed grain products are enriched with folate, however, if this food source becomes restricted during this time expectant mothers will have to scavenge for other sources (e.g. leafy green vegetables, egg yolks, beans, salmon) or drug store supplies of pre-natal vitamins.
* Iron - if meat and other protein sources become limited during these times our intake of iron may drop which could dramatically affect our energy levels. If this occurs you should look at alternative ways to add iron to your diet. One simple way is to use cast iron cookware. They may be heavier than the modern non-stick pans, but they are healthier in terms of micronutrient delivery.
* Vitamin D - with enriched dairy products probably one of the first dietary staples you’ll lose due to loss of refrigeration, you will have to obtain all your Vitamin D from the sun. Try to find a balance between obtaining enough Vitamin D to avoid health conditions such as Rickets, yet avoiding melanomas that could like to skin cancer.
Food Acquisition:
Depending on how long the epidemic lasts you may have to use different methods of food acquisition.
In the first few weeks and months you may have enough canned and preserved food to survive. When your personal supply runs out you may have to scavenge in supermarkets, warehouses, other peoples homes, and so forth. If there are no merchants selling goods left you may have to just take these items. I don’t really consider this looting if you need food for survival in the apocalypse. If nobody else is using it or has laid claim to it, then its fair game for those that are in dire need. But remember, take only what you need and don’t be wasteful.
If the epidemic lasts for a long time you may have to hunt and gather food yourself, like your ancestors did. You should learn how to fish locally, hunt game and trap small animals. Try cooking them over a campfire also. Learn which berries, mushrooms, roots and shrubs are edible. If you have a place that you can safely wait over several seasons or years then you may want to start farming some vegetable and grain crops for a reliable food source. Keeping some seeds in your survival kit may be a good idea. Many governments have already created national seed banks for such catastrophic events as this. It will be a hard lesson in self-reliance, but one you are capable of.
Having considered how difficult maintaing proper nutrition will be during the zombie apocalypse, I hope you take it upon yourself to improve your diet now, before times get tough. You are more likely to survive the epidemic if you have a healthy body going into the disaster. It will help you fend off illness, defend yourself, and survive the tough times.
Healthy meals easily scavenged during an apocalypse:
- Backyard Garden Salad - depending on the season many people have vegetable gardens in their backyard. They grow tomatoes, peppers, green onions, cucumbers, green beans and lettuce among other vegetables. Scavenge in their yards to make a fresh healthy tossed salad. If you have access to some wild herbs and raspberries, olive oil or vinegar you can mix them together for a unique salad dressing.
- Woodland Berry Salad - if you find yourself in the countryside as opposed to the city you should be able to find berries for several months of the year. Strawberries bloom in early summer, raspberries mid-summer and blueberries through autumn. If you find any nuts or seeds gather them up too for the protein. Try making a berry salad for breakfast, snack or dessert.
- Pickles & Preserves - try to preserve some available produce for the winter, when natural food is more scarce. Fruit and berries can be boiled with water and sugar and bottled as jam (for those watching their sugar intake try Splenda or Stevia instead). Vegetables like beets can be boiled with water and brown sugar and bottled for future consumption. While cucumbers can be pickled with vinegar and bottled for later.
- Homemade Sports Drink - mix 3/4 c. water, 1/4 c. fruit juice (or 1 tbsp honey or sugar), pinch of salt (a solution of water, carbs and electrolyte salt basically). If you’re in a more tropical destination, coconut water is great for hydration but lacks the salt needed for complete electrolyte balance. Just add a pinch of salt per cup of coconut water and you should be good to go.
- You’ll probably find yourself dependent on canned and dried foods after some time. So you’ll need some decent recipes for all that canned fish. (As with all these recipes fresh is always best, but canned will suffice. Remember you can always rinse the canned foods with fresh water is you’re concerned about sodium). a) Tuna and rice is nice - boil rice, then add in canned tuna and mixed veggies, e.g. peas and carrots, mix well. b) Sardine and thai noodle soup - boil noodles, add in chopped onions and peppers (of varying colors or whatever you have available), after 3-5 minutes add canned sardines and a splash of lime juice, if available. c) Shellfish pasta salad - boil pasta, rinse in cold water, then add in tomatoes, cucumbers, olives and tuna or shellfish (e.g. mussels, shrimp) and toss with olive oil. Cheese might be a luxury item at this point but some feta goes great with this dish, if you can find it.
***********************************
Morgan’s Story - “Fuel for the Fight”
Chapter 6. Diet & Nutrition
Feeling inspired, she felt a little more clear about what she had to do. And she knew she definitely had to re-fuel. She went over to her knapsack and rummaged around inside for the box of granola bars she managed to grab from her parents pantry. Finding the box at the bottom of her bag, she hungrily tore open the pack, only to find that half of them were already eaten. She was disappointed she only had three bars instead of the full box. She felt famished and probably could have eaten a dozen or more at that very moment. Although disappointed with the half empty box she was still thankful she had the wits about her to pack it at all considering her state of mind at home. So she ate the rest of the granola bars and lay back on the pew to think about her predicament.
She didn’t realize she was so tired and quickly feel asleep. Hours later, Morgan woke with a start, as the first sun beams broke through the stained glass windows. She was surprised she fell asleep here, in this hard wooden pew. But exhaustion must have quickly set in after she stopped for shelter in the church and the adrenaline inevitably wore off. It had been a long day yesterday. So much had happened and it had finally caught up with her. Stretching out her arms and legs, she grimaced as the calve muscle in her left leg seized up. The cramp gripped her leg fiercely and all she could do was rock in her spot until it passed. After what felt to be a long moment it faded and she began massaging the troubled muscle. She knew she sweated a lot yesterday and had barely anything to eat or drink to compensate. She glanced down at her only water bottle and swallowed the last remaining drops. She knew she would have to get more food and water today, some electrolytes at the bare minimum, in order to keep going.
She looked around for a place to refill her water bottle. Not seeing any visible faucets or sinks, and not daring to venture too far in search of the bathrooms or the priests private quarters, she filled her water bottle with the holy water that remained in the marble basin. It felt rather odd taking this sacred water to drink, but considering the circumstances she didn’t think anybody would mind. She considered it a little divine intervention of sorts even. A chuckle came to her lips when she wondered if zombies would be affected by holy water as much as vampires were in the movies she used to watch with her sister when they were little kids so many years ago.
Now she needed some food. Her tummy growling in response. She knew her options were limited, and figured her best bet would be the supermarket close by. But she had no idea what state it would be in after seeing what was left of the community centre. Undoubtably, all the perishable food items would be rotten by now. And the frozen foods would be gone off too without electricity. Her only realistic option would be the canned and dried food sections, or what was left of them. She recalled seeing the images of empty store shelves in those hurricane ravaged states in the southern US on the TV news channel. She figured she would be facing something similar to that. If only it were a hurricane, at least those things moved away eventually. Unfortunately, the zombies didn’t look to be going anywhere as fast as a weather pattern.
What she would have given to be in the midst of the farmers market she visited every Saturday morning. Full of bright eyed shoppers, sipping their coffees, and farmers touting their fresh local produce. She recalled the delicious smells and bright colors in the stalls. Sigh. Normally she wasn’t thrilled with the idea of eating so much processed or canned food because of the high sodium levels, but considering her vicious leg cramp from earlier she figured the extra salt would be justified in this case. The day looked like it was shaping up to be a hot one as well.
Fortunately, she didn’t have far to go to get to a supermarket. The church was on the edge of Main Street and only a few blocks from the nearest shopping centre. She carefully jogged down Main Street, this time much more careful to avoid alerting the zombies that had gathered over the two she had killed the previous evening, and was there in less than ten minutes.
As expected, the supermarket had its windows and doors all broken out, much like the community center. A closed sign, as well as a hand scrawled ‘Sorry - all sold out’ sign hung from awkward angles on what remained of the broken glass. Discouraging to say the least, but she had to go in and see what was left of the supermarket. She didn’t have any food left and she had no idea how long it would be before she would find anything else to eat. And with the amount of cardio she was doing she knew she was burning some serious calories. She suddenly got nervous about going hungry. She thought about how fortunate she had been her entire life, never going for long periods without food (by choice anyway!).
Gingerly stepping through the broken door frame (it looked like it had also been victim to rioting), she observed the scene that lay before her. Cash registers had their empty drawers flung open, plastic bags torn over counter-tops and across the muddied floors. Glass bottles with preserves broken open, their contents still splattered along the floor where they had landed probably weeks ago now. Flies were buzzing over the piles of rotten food and maggots crawling around the floor. But to her relief, a few random tin cans remained high on the shelves and looked unharmed.
She knew our body needed a food portion ration of 30% fat, 55% carbs, 15% protein for survival, so she headed off to address those dietary needs, to the best of her situation anyway. Nearly slipping on some empty cans at her feet, she had to tread carefully. The closest section and first stop was the canned fish isle. A few cans of protein rich tuna and sardines remained, so she put them in her knapsack. She saw some cans of beans and a bag of rice and threw them in too, they were excellent sources of carbs. Next she headed for the aisle where the olive oil was stored and bagged the last remaining bottle of the healthy fat. A flash of brighter color caught the corner of her eye. A rare positive sign, she found a slightly dented can of peaches on the ground and took them too. A sweet vitamin rich treat.
Finding the can of peaches immediately made her crave for sweets. It hit her with a pavlovian-like response. She had been making an effort to try to cut back on junk food since the new year (her resolution) and had found healthier alternatives to junk food. While she knew she wouldn’t be able to find any part-skim chocolate milk today (her most recent healthy treat) she decided to check on the supply of coconut water in the store since it wasn’t as perishable as dairy. She found it was sweet and refreshing and not too high in calories. Turning down the next aisle where the drinks were shelved she was greeted by completely empty shelves. She now knew what old Mother Hubbard of her childhood nursery rhymes must have felt like when she went to her cupboard, she mused to herself. Naturally, bottled water and other beverages were one of the first items to go in the disaster.
With a resigned sigh, and the only decent food left in the store packed securely in her noticeably heavier knapsack, she headed out again. No grabbing a candy bar or even some of that sugar-free teeth whitening gum on the way past the checkout this day. Suddenly, she wished she had remembered to pack her travel toothbrush and toothpaste too. Maybe she could find some baking soda to use as a substitute at another store along the way. But she couldn't spend anymore time at the grocery store. She had to keep moving towards the harbour in search of her family.
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