Sunday, February 28, 2010

The Power of Intention...

Jim Carrey & The Power of Intention from EckhartTolle TV on Vimeo.

Wednesday, February 24, 2010

15 House Plants You Can Use As Air Purifiers

This article is reposted from: 15 House Plants You Can Use As Air Purifiers

Good information... I will be introducing some of these plants into my home. I used to have a number of them. But after our move to this little house in the country I had gotten away from having houseplants. I am looking forward to cleaner air and the beauty of my green growing friends inside once again.

Part of living healthy is having clean air to breathe.

Life is a journey, enjoy the greenery along the way.
Mary E. Robbins
Robbins Run Ranch: Living Large with our Pomeranians in Wild Wonderful Wyoming

Independent Beachbody Coach: Helping others help themselves.

Here are 15 plants that could clean your air for just the price of a few drops of water each day.

First lets check some of the evidence behind the claim that plants can purify your household air:

1. NASA Research

A NASA research document came to the conclusion that “house plants can purify and rejuvenate air within our houses and workplaces, safeguarding us all from any side effects connected with prevalent toxins such as formaldehyde, ammonia and also benzene.”

Here are the results of the NASA research study:

Common name Scientific name Score
1 Areca palm Chrysalidocarpus lutescens 8.5
2 Lady palm Rhapis excelsa 8.5
3 Bamboo palm Chamaedorea seifrizii 8.4
4 Rubber plant Ficus robusta 8.0
5 Dracaena “Janet Craig” Dracaena deremensis “Janet Craig” 7.8
6 English ivy Hedera helix 7.8
7 Dwarf date palm Phoenix roebelinii 7.8
8 Ficus Alii Ficus macleilandii “Alii” 7.7
9 Boston fern Nephrolepis exalta “Bostoniensis” 7.5
10 Peace lily Spathiphyllum sp. 7.5


2. Interior Plants: Their Influence on Airborne Microbes inside Energy-efficient Buildings

In another study made in 1996, a bedroom with no plants had 50% more colonies of airborne microbes than a room which contained houseplants.

microbe removal using plantsSource

3. Foliage Plants For Indoor Removal of The Primary Combustion Gases Carbon Monoxide and Nitrogen Dioxide

During a laboratory experiment in 1985, Dr. Wolverton PHD compared the removal of carbon monoxide and nitrogen dioxide using a sealed chamber of spider plants.

nitrogen and co2 removal using plants Source

4. Dr Wolverton – Formaldehyde removal experiment

In another laboratory study by Dr. Wolverton PHD, he compared a number of house plants at removing formaldehyde from a sealed chamber. Formaldehyde is a common household toxin that is released from a variety of household items.

Removal of Formaldehyde from Sealed Chambers for Plants Grown in Potting Soil

CommonName Botanical Name Removal Rate*(Micrograms/Hour)
Boston fern Nephrolepis exaltata “Bostoniensis” 1863
Dwarf date palm Phoenix roebelenii 1385
Bamboo palm Chamaedorea seifrizii 1350
Janet Craig Dracaena deremensis “Janet Craig” 1328
English ivy Hedera helix 1120
Weeping fig Ficus benjamina 940
Peace lily Spathiphyllum “Clevelandii” 939
Areca palm Chrysalidocarpus lutescens 938
Corn plant Dracaena fragrans “Massangeana” 938
Lady palm Rhapis excelsa 876


With reference to the experiments of Dr Wolverton and the NASA experiments, I have compiled a list of 15 house plants that provide the greatest level of air purification.

1. Areca Palm Tree

Areca Palm Tree

The Areca palm tree is the very best air purifying plant according to the ratings from NASA’s research and has the 8th highest removal rate for Formaldehyde according to Dr Wolverton’s data. This house plant was referred to as “the most effective air humidifier” by The Areca has the ability to maintain your office or home moist throughout dry periods as well as continually removing chemical toxins from your air. In the course of the winter season, it’s so effective at putting moisture back in the air that you could switch off your electric humidifiers!

2. Lady Palm

Lady Palm

This house plant – Lady palm (or Rhapis excelsa) achieved exactly the same rating as the Areca Palm tree in NASA’s research. This adaptable house plant, can be stored in dry or moist parts of the world ( between 20-100° Fahrenheit) and is particularly resistant to the majority sorts of plant insects.

The Lady Palm is not the most effective at removing Formaldehyde so if this is a concern then i would suggest you look at another plant.

Read more…

3. Bamboo Palm

Bamboo Palm

The bamboo palm was the third most powerful plant at removing formaldehyde from the air. It ranked third in the NASA experiment so is a good all rounder at keeping your room air clean. This house plant will grow best in a moist but not wet soil and in direct sunlight. However this palm will require lots of room to grow, so it might not be the best option if want this plant to sit on your desk.

Read more…

9. Boston Fern

Boston Fern

The Boston fern was the most effective plant at removing Formaldehyde and removed significantly more per hour than the rest of plants examined.

Studies have also shown that the Boston fern will also eliminate heavy metals, such as mercury and arsenic from the soil.


4. Rubber Plant

Rubber Plant

This rubber house plant (Ficus robusta) has been mentioned as one of the leading Twenty plants by Doctor. B.C. “Bill” Wolverton’s “50 Houseplants That Purify Your Home Or Office.” This rubber house plant provides moisture, eliminates bio effluents, takes away volatile organic compounds as well as suppresses air based microorganisms as soon as it’s put into a room

As time passes this rubber plant will become much more skilled at eliminating toxic compounds present in the air. Bacteria within the rubber plants leaves break up the toxins and also feast on them. The procedure subsequently emits clean air in to the surrounding environment. Since the plant grows, these microorganisms increase.

This increased number of bacteria assist the rubber house plant in becoming progressively more effective at extracting further toxic compounds from the air.

5. Janet Craig – Dracaena

Janet Craig Dracaena

The Dracaena (or Dracaena deremensis) places fifth on NASA’s ranking with a 7.8 score. According to data it can remove Formaldehyde, at a rate of 1,328 micrograms per hour. It also removes Xylene, at a rate of 154 micrograms per hour according to

Recommended Placement in Home: These are especially effective in newly carpeted or newly furnished rooms were formaldehyde levels are at the highest.

Tips to keep this plant healthy:

  • Favours vibrant light, although not direct sunlight.
  • Water completely through early spring through the winter season and allow the plant’s soil to dry out in between watering

6. English Ivy

English Ivy

If your air flow in your geographical area has got stagnant and dried out, English ivy (also known as Hedera helix) may be just the solution! talks about this effervescent house plant as “a solution for allergic reactions” observing that sixty percent of air based mold within the space was removed after just six hrs right after English ivy had been introduced.

People that have allergies, asthma, or even the desire to inhale cleaner, more fresh air might be wise to give this English ivy plant a shot!

7. Date Palm Tree

Date Palm Tree

Although it does not position at the top of the purifying scale when compared to it’s three palm relatives, make no mistake: this Date palm house plant (also known as Phoenix roebelinii) remains an extremely efficient and stylish looking method to both cheer up the design of an area and reduce the content level of volatile organic compounds floating all over the air.

The Date house plant is very effective at getting rid of formaldehyde thus works great in combination with other purifier plants (has the second highest removal rate after the fern plant.)

8. Ficus Alii

Ficus Alii

This ficus alii (also known as the Ficus macleilandii) isn’t as strong in it’s pollutant-removing effectiveness as, say, a rubber plant, however it remains an excellent addition to any kind of office or home wherever clear air is missing. Although they aren’t terribly difficult to look after, alerts to us that hand protection ought to be used whilst dealing with the house plant for those who have latex allergic reactions.

10. Peace Lilly

Peace Lilly

The Peace Lily (also known as Spathiphyllum sp.) is a perfect air purifier plant for those who don’t have green fingers. Peace Lilies are often found in malls because they are so easy to grow.

If you scared you might kill your new house plant then I recommend you go for this one.

11. Aloe Vera

Aloe Vera

Aloe vera was proven to be a lot more effective at the elimination of formaldehyde at lesser concentrations when compared with Philodendrons. Aloe vera is likewise famous as being a healing plant acknowledged for it’s therapeutic qualities, giving it the majority of its nicknames.


The Aloe house plant was also used in the initial photography used for the Andrea plant air purifier – probably due to the plants purification properties.

12. Spider Plants

Spider Plants

The spider plant was used by Dr Wolverton in his 1985 study that examined the plants removal of carbon monoxide and nitrogen dioxide. In a room with many spider plants the amount of carbon monoxide and nitrogen dioxide dropped to near zero after only 24 hours.


13. Chrysanthemum


This particularly attractive house plant was shown to be effective at removing the VOC compound – benzene which has been known to cause cancer.

Many tobacco products contain high levels of benzene so it would be helpful to have one of these plants in a smoking household. However no house plant can ever negate the effects of tobacco smoke.

Remember to be careful with Chrysanthemum as it is poisonous when ingested or with prolonged skin exposure.

14. Heart leaf philodendron

Heart leaf philodendron

The N.A.S.A. study showed that the Philodendron house plant was one of the best house plant for elimination formaldehyde from the surrounding air, especially when working with higher concentrations.

15. Snake Plants or Mother of Law Tongue


Snake house plants — these types of plants tend to be incredible growers and also extremely tough. They’re excellent at eliminating the majority of toxins plus they are quite happy to grow in areas where other plants may decline and perish ( say for example a hot window ledge). Also, they are great bathroom and darker area plants.

One Final Point:

Make sure to Maintain your house plants in a good condition and make sure you have enough of them. The NASA research advised that there should be a six inch plant for every 100 sq feet of interior living space

Excellent Article from: Air Purifier Review Site written by admin. Feb. 18, 2010

The Heart-Healthy Pantry: making healthy choices one step at a time

Certainly, reducing the amount of fat, cholesterol and sodium in the foods you eat can help reduce your risk of heart disease. But that’s just part of it. Eating great-tasting foods that promote heart health is just as important — and a whole lot more fun!
Basics of Heart-Healthy Eating

A heart-healthy diet is actually pretty easy to follow. Basically, heart-healthy eating means less fat, less sodium, fewer calories and more fiber. Read the nutrition labels on foods and use the following guidelines:

* Select foods that are low in saturated and trans fats. Focus on lean meat, seafood and dairy products.
* Keep total fat low — between 20% and 35% of your total calories — and get most of the fat in your diet from heart-healthy oils, such as olive oil.
* Foods from plant sources — vegetables, fruits, grains and some oils — do not contain cholesterol. The bulk of your diet should come from these foods.
* Eat foods high in heart-healthy Omega-3 fatty acids, such as salmon, nuts and flaxseed.
* Eat foods low in sodium. That includes most fruits and vegetables, whole grains, low-fat or non-fat dairy products and moderate amounts of lean meat.

The Heart-Healthy Pantry / Refrigerator

Stock up on these foods and you’ll find it much easier to stick to your heart-healthy eating plan:
Heart-Healthy Oils

Instead of saturated fats like butter that are solid at room temperature, use monounsaturated fats, such as olive oil or canola oil; and polyunsaturated fats that come from nuts, seeds and nut oils. Monounsaturated and polyunsaturated fats can help reduce your total blood cholesterol and LDL cholesterol (the “bad” kind). Olive oil and nut oils, such as walnut oil, also provide great flavor.

Grocery list:

* Olive oil
* Nut oils
* Sesame seeds
* Unsalted nuts

Whole Grains

Whole Grains Pastas and breads made with whole grains are high in nutrients that promote heart health and help regulate blood pressure. They’re also high in fiber, and studies show that increasing the amount of fiber in your diet may also reduce heart-disease risk.

Grocery list:

* Oatmeal
* 100% whole-wheat bread
* Brown rice
* Unsalted nuts
* Baked whole-grain crackers
* High-fiber, low-sugar cold cereal
* Barley
* Popcorn
* Wild rice

Fruits and Vegetables

Fruits and vegetables contain fiber and phytochemicals — valuable plant-based nutrients — that may lower cholesterol and blood pressure and reduce the risk of cardiovascular disease. Plan to stock up on a variety of fresh, frozen and canned fruit and veggies. Select low-sodium canned vegetables and canned fruits packed in juice. Keep bowls of fresh fruit such as apples, bananas, pears and oranges on the counter. Stock up on frozen berries and cut up raw veggies for snacks.

Grocery list:

* A variety of fresh, frozen and canned fruit and vegetables

Legumes: Beans, Peas and Lentils

Legumes are great high-fiber sources of lean protein that are cholesterol-free and low in fat. Studies have shown that soybeans in particular seem to be especially beneficial to the heart.

Grocery list:

* Edamame
* Tofu
* Dried or canned lentils
* Peas
* Black beans
* Pinto beans
* Chili beans
* Garbanzos

Red Wine / Grape Juice / Grapes

The heart-healthy benefits of red wine include reducing the risk of blood clots, reducing LDL (“bad”) cholesterol and maintaining healthy blood pressure – but many researchers believe grapes and grape juice offer the same health benefits.

Grocery list:

* Red wine
* Purple grapes
* Purple grape juice

Nuts and Seeds

Nuts contain heart-healthy oils that experts believe may reduce the risk of blood clots and lower LDL cholesterol as well as improve the health of arteries. Nuts also provide Omega 3 fatty acids — healthy fatty acids that seem to prevent abnormal heart rhythms that may lead to a heart attack. Just be sure to eat plain, unsalted nuts. Flaxseeds are also a good source of Omega-3s.

Grocery list:

* Flaxseed
* Roasted, unsalted walnuts
* Pecans
* Almonds
* Other nuts


Fatty fish such as salmon, mackerel, tuna, herring and sardines are also excellent sources of Omega-3 fatty acids, which may reduce cholesterol and inflammation that can lead to heart disease. The American Heart Association recommends eating two servings of fish a week.

Grocery list:

* Salmon
* Herring
* Sardines
* Tuna
* Sardines

There are plenty of wonderful foods to enjoy, whether you are trying to reduce your risk of heart disease or just want to eat a healthier diet in general. You don’t have to sacrifice flavor and variety to experience the wonderful benefits of heart-healthy foods!

The above article was reposted from:, Healthy Eating - The Heart-Healthy Pantry
Excellent info.

I know in my own quest for a healthier body/lifestyle there was a time when I thought I had to shop only at specialty stores to be healthy. This left me wondering just how I was going to accomplish this feat.

Where I live there are not so many "specialty stores"; plus the additional expense of products purchased in this manner was prohibitive.

Happily I was wrong. You can shop at Walmart, your local grocery stores, and so on and still live a healthy lifestyle.

The biggest part of it is informing yourself. Read read read! Take it one step at a time. Making small changes. Read the labels, learn what those ingredients actually are. Which is toxic and which is not.

Then just do the best you can with the information you have, and the dollars you have. One day one step at a time. Consistently adding knowledge as you go along.

Gradually making more and more healthy choices, your body will thank you for it. Remember it's one step at a time, gradually making changes.... not all at once. One day, one step at a time.

Life is a journey, enjoy the richness of new discoveries...
Mary E. Robbins
Robbins Run Ranch: In Wild Wonderful Wyoming

Independent Beachbody Coach: Helping people help themselves

Tuesday, February 23, 2010

Really great people make you feel that you, too, can become great. ~ Mark Twain

Tuesday… it’s weigh in day. 279 lbs. Stayed the same. 20 lbs down total. 10 lbs down for 2010. I’ll weigh again next Tuesday. I won’t measure again until March 23rd. That’s the end of this 4 week session; and the beginning of the next.

I did not get my workout schedule restarted last week. I did get some exercise. Walked a couple of miles, and did ranch rounds. This morning I am getting into the swing of things once again. Kicking it with Turbo Jam.

I did it! I started working out again. It’s amazing to me just how difficult it was to get myself started in again after having to break through that bloody pneumonia. Aw well it’s over now. Hit it with Turbo Jam this morning. YaY! Feels really good to be pushing play again!

This break in training has thrown a monkey wrench in my marathon plans. I’m doing a restart on the walking. I’ll see where I am when it comes down to marathon time. I should at least be able to do a half. Then do the full later this year. I really want to get a marathon walked in my 50th year. I don’t know that I care about the actual race. I just want to be able to do the distance. Although it would be good to be able to prove that I did it. Not that it really matters to anyone but me.

I think I will walk a race. So it is documented. I am doing this for me, however if it comes into question I want to be able to prove that I actually did it. It doesn’t really matter though. Because I’ll know that I did it.

I remember the doubt that was cast on Uncle Gene; about everything… and I mean every bloody thing that he said he did. Then after the man had died the jerks found out that what he had been saying was true. In the meantime their doubt casting and gossiping really affected our relationship. By our, I mean Uncle Gene’s and mine.

Suspicious hateful people were a huge part of the problems we ended up having. Shattered our relationship. Just breaks my heart, we used to be so close when I was a little kid. He was my hero. Then I was a fool and listened to the strife mongers. Unfortunately so did he. Both of us got caught up in their hateful web of suspicions and accusations.

Nasty self loathing Toxic people. Frankly I don’t want them in my life at all. Unfortunately there are times where they are unavoidable. That is when recognizing them for what they are is extremely useful. I would strongly suggest protecting yourself from this type of person. They spread discord wherever they go, in everyone’s life they become involved with.

It’s difficult when they are close relatives. It can be extremely challenging sorting out the truth from their twisted projections. Even more so because there are always partial truths mixed into their toxic tales.

1. One of the biggest things for me was the realization that I do not have to be a part of their toxic pot of crap.

2. The second thing is the realization that you(I) are not responsible for the misery they bring upon themselves. Usually their lives are a bloody mess… a feel sorry for me I’m a “victim” mess. Oh poor me. Gag! It’s almost always a mess of their own making. If you allow it they will make your life a living hell as well.

3. Keep in mind that you are responsible for your state of mind… your life. They are responsible for their state of mind, their life. As much as they will try to make you feel responsible for the mess they’ve made of their life. It is their responsibility. Can you help them, sometimes… don’t expect a thank you. It is more likely to be blame for some imagined slight rather than a thank you when you try to help them. Then again it is a fine line between helping and enabling with this type of person.

4. They can and will suck the joy out of your life if you give them half a chance to do so.

5. Take note of that confused feeling. That “did I imagine that or did it actually happen” feeling. Yes it did happen, no you did not imagine it. Yes it was as nasty as you thought it was. No they are not innocent. Yes you have been used. By the way, no they are not your friend.

If you find yourself involved with toxic people… protect yourself. How? Do some reading, develop some skills. Put Toxic People in the search at you will find a whole list of useful books.

A journal helps as well, writing your way through the mess, sorting out what is real and what isn’t; and so on. Just keep them out of it; given half a chance they will do their best to use it against you. Leverage and all that.

Well, I certainly got of topic. Must have been a reason for it. Perhaps just me continuing to work my way through toxic residue.

There have been some strong reminders as of late of the pain and grief created by one toxic soul. This person in particular I am unfortunately related to. I have tried over and over to keep a positive relationship with this person. Yet it always turns into something poisonous.

I am relieved to say I am no longer having contact with this twisted sister. Such a relief. Some imagined slight put her on the attack once again. I am so happy this woman is no longer calling my home. YaY! I probably sound awful; but it is such a relief. If she hadn’t been a relative I would have cut off contact with her years ago.

I should have anyway. But I got it into my head that “blood is thicker than water” and all that. Trying to keep family relationships viable. Phhhttt… it was not a viable relationship. It was an enabler relationship, with me being the enabler. Or rather one of them. Thankfully I am no longer in that position. It took 50 years… lol… but I’m done with it. Can’t say that I didn’t try…lol…

In the past, I’ve always taken responsibility and the initiative to make contact after one of her snits. I will not be doing that this time. I am done. Stick a fork in it baby it’s baked…. Burned in fact. Way past done

That stinky weed is out of my garden of life. For that wonderful gift I am ever so thankful!

A hard lesson learned: You can not help people that refuse to help themselves. If you are carrying them it’s not helping; it’s enabling. That responsibility/guilt you feel over their situation is false. Manufactured by the user. The person you are actually enabling. They are using you; and you are allowing it.

Yes I know… Ouch. Been there done that.

This Prayer has been such a blessing to me. No matter what your belief; the premise rings true.

Serenity Prayer
God, Grant me the serenity to accept the things I cannot change.
The Courage to change the things I can.
The Wisdom to know the difference.

Life is a journey, may your travels be filled with joy and peace.
Mary E. Robbins
Robbins Run Ranch: Pomeranians in Wild Wonderful Wyoming

Independent Beachbody Coach: Helping other’s help themselves.

Sunday, February 21, 2010

Where Oh Where has my motivation gone?!

I had great motivation. Notice the: had. I was working out, sorting tax papers. Ugh… one of my least favorite things in the whole world to do. Actually making some progress on both fronts.

Very excited about completing a marathon on May 30th, 2010. Humph… looking forward to rocking and rolling with the Beachbody Business. Checking out my male and female Poms. Sorting out who was going to be bred for wonderful puppies this year.

I lost 10 lbs and 7 inches in January. That was pretty great. Especially since I hadn’t used my food journal very closely.

Then here it came. Thundering in on a shuddering cough and sneeze. First David got sick. My hubs who usually does not go down with the crud was laid out flat for several days. I stayed up taking care of him. Then mom started coughing and sneezing. Again I stayed up. All the while my little Mini was right there with David and myself. Then Mini started coughing, sneezing and snotting. Along with Mini I started in with the ache and cough, fever and seriously crashed.

Wham crash crumple, there went my training schedule. I went down for several weeks. Along with my destroyed marathon conditioning schedule; went my sorting and filing for taxes; not to mention the rest of my record keeping.

I went out to do ranch rounds, which of course have to be done no matter how ill. I thought I had recovered pretty well. By the time I got done with rounds my legs were doing the exhausted spaghetti thing.

I came inside and crashed. Back to doing rounds and crashing. Yay rah. Did that for several years. Really fed up with that. Kinda pissed actually. Yeah there it is, a what’s the bloody point attitude.

Ok so lets address that. What is the bloody point.
1. I’m 20 lbs down.

2. I walked 6 miles. 6 friggen miles in one shot. I hadn’t been able to do that for 7 years.

3. I lost 7 inches. Doesn’t sound like much when you watch the biggest loser. But then I’m not on the Biggest Loser Ranch. I’m here. Taking it a step at a time. I lost 7 inches in a month! You know what?! That’s pretty friggin good! No not good. It’s bloody Great! That’s what it is.

4. I’m around 2/3 of the way through the paper filing part of this mess in my office. There’s 5 years of crap piled in boxes. I have actually really made progress. It’s not insurmountable, I can get it done. It will be SUCH A RELIEF to have it all done and turned into my accountant. Not to mention being able to go to my filing cabinet and be able to access whatever I need when I need it. That will be soooooo great.

5. The room Is partially cleared so we can get mom into a room of her own. On the one hand that is a teeth gritting situation. On the other hand it is a good thing. It will give her some privacy as well as clear a bit of space out of my office.
6. Migraines, acid burns in mouth and throat, and thrashed stomach is back. As well as a whopping gastric attack. Not good things to be sure. However, I noticed that when I was working out consistently I did not have any of it. I think the Shakeology had some to do with the gastric issues subsiding as well. So, there is yet another set of reasons to workout and pay attention to my nutritional intake.

7. I did not end up in the hospital with pneumonia. I ended up with it; but did not have to be hospitalized. That is progress. That tells me my body’s immune system is stronger than it has been in a while. I am also not using my inhaler nor singular much at all. I am glad I still have advair on hand. However I have not had to use it like I had been. I know that’s a result of working out, and changing my nutritional base.

8. I’ve had a swing into the depressive side. Gray days, not wanting to move. You know the crawl in a hole and pull the top in bit. Hasn’t been fun; but it hasn’t been the black hole in the center of the universe either. Pulling in all light to no escape. Hehehe… that in itself is a MAJOR VICTORY. Two years ago this time of year I was in such a dark place that I was just done. All of my reserves were gone and I was checking out. So much physical and emotional turmoil that I was totally overwhelmed. I just dawned on me. That night, when I was the lowest. I had lost all of my checkpoints. Guard rails totally one on my icy mountain road. I was sliding off the side. I thought of the dogs needing to be taken care of and I called for help. Actually I called the suicide hotline, and a couple of wonderful/skilled ladies and I talked it through. When I look back over the years… that was the turning point. Didn’t’ immediately make things “all ok” rose colored glasses and all that rot. But, it was the beginning of my climb into the light; so to speak. Guess I’ve already done a marathon or two. Rather an ultra over jagged erratic emotional terrain; so to speak. I am stronger, and more at peace within myself than I have ever been. Healthier mentally, emotionally, spiritually, and physically than ever.

9. Along the way; as I’ve grown and changed. There have been some toxic people weeded out of my life. Actually as you grow; become stronger, healthier… some folks will try to pull you back to where you were. When that fails they attack; sometimes repetitively. In truth that was a quite scary process. It’s amazing where the attacks come from. Seemingly completely out of left field. Truth be told it is better that they showed their hand. Now they are exposed as the vindictive toxic souls they truly are. Do I wish them ill? No I actually don’t; which is actually rather surprising to me. Lol. I would hope they would step up take responsibility for their lives and do the work to heal them selves. But then that is up to them. They are the only ones that can do that.

Wow, I’ve found the point; and my motivation as well. So back at it… Filing, Ranch rounds and Turbo Jam today…

The sun has come out, both figuratively and in reality. There is 4 to 6 inches of snow on the ground with bright sunshine reflecting off it…

Tip: use your journal and/or blog. When you’ve lost motivation… or whatever is going on. Write it out. Publish it… or don’t publish it. The main thing is to write it out. It’s the process, the thinking, letting it flow, and writing that sorts… brings conclusions… promotes growth; shakes loose whatever is binding you up….

Life is a journey, full of growth and new discoveries.
Live it well
Mary E. Robbins
Robbins Run Ranch: In Wild Wonderful Wyoming
Independent Beachbody Coach: Helping other’s help themselves.

Tuesday, February 16, 2010

Dr. Oz's 100 Weight Loss Tips/Turning 50 and walking a marathon

My mom and I are fans of Doctor Oz... today to celebrate his 100'th show he had 100 people on that had lost at least 100 pounds. Excellent show... Below is a listing of the 100 tips from his website.

So many people start out on their weight loss, or fitness journey feeling like they are totally alone. Even in a crowded room... it feels like a lonely journey.

You do not have to do it alone! There are many many of us on the journey. Reach out ... connect. Whether it's a blog, a phone call, facebook, twitter, tv... whatever.

Reach out, see what others are doing. Engage your mind... then engage your body. Take care of you. Some of the sources I have reached out to are, facebook, twitter, Dr Oz Show, Women's Health, Beachbody (of course- excellent source), and so on. I post my daily routines on facebook, successes and slip-ups. I am 20 pounds down with approximately 134 lbs to go. My goal weight is 145 lbs. Last year I couldn't bring myself to say that. I had a goal of 149 lbs because that gave me just 150 lbs to lose.

I couldn't stand the thought of having over 150 lbs to lose. Although I already had that much because I had gone over 300 lbs. I don't know how much over 300 lbs because I did not get on the scale at my largest. When I did get on the scale I was at 299 lbs.

I started off last year going great guns.. then freaked out. Numerous stressful life events piled up and I did not deal with them very well. All in all I came through the year with a 10 lb net loss. I had lost more but gained some back. I am going on from here.

I am stronger and more determined day by day. I am who I am. I was so excited to see the 10 lb loss for my first session this year. That was a 4 to 5 week session. 10 lbs and 7 inches, the inches just thrilled me to

I am starting on my second 4 week session. I had a challenge near the end of my first session. I came down with pneumonia. Knocked me for a loop and put a stop to all working out for a while.

I am starting up my second session today. A 4 week set of Turbo Jam, combined with training to walk a marathon. I am concerned about the lost conditioning time for the Marathon the end of May. I may not be ready for a full marathon. If I am not, I will do as much as I can and go on from there. I will get a marathon in this year. It's a mental thing... I seriously want to do a marathon distance in my 50th yr. I turned 50 Feb 5th 2010. I have lived 50 years. Half a century... kinda cool Frankly it amazes me that I've lived 50 years. Who'd a thought.

50 yrs, I'm eligible for AARP now. You know that was a total brain twister for me. I am determined to not spend the second half of my life; or the rest of my life, however long that may be out of shape and over-fat. I love the way working out makes me feel. I can already see differences in my body. I can definitely tell differences in my mental state, as well as how I feel physically.

Life is a journey, enjoy the trip.
Mary E. Robbins & the Hairballs
Robbins Run Ranch: Living the Dream With Our Pomeranians in Wild Wonderful Wyoming
Independent Beachbody Coach: Helping Others help themselves... find health and fitness in this life

Here are the 100 Tips from the Dr. Oz Show.

  1. Automate your eating by planning your meals ahead of time. That way you're less likely to make an unhealthy last-minute food choice.
  2. Oats are your friends! Eating a cup of oatmeal in the morning will prevent you from gorging in the afternoon.
  3. Foods with healthy fats such as olives, salmon and walnuts help you feel satisfied.
  4. Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories.
  5. Got nuts with nuts. Eating a handful of nuts will help you stay full. Try soaking them in water for a different texture.
  6. Use meditation to help you cope with chronic stress, which can lead you to crave feel-good carbs.
  7. You may be used to fried foods but there are other, sometimes healthier, ways to cook including: roasting, steaming, poaching, baking, braising and broiling.
  8. Do your grocery shopping with a list and a time limit; that way, you're less likely to stray into the processed foods section.
  9. Don't confuse thirst with hunger. Drink a glass of water when you feel hungry to see if that's what you're really craving.
  10. When out at a restaurant, ask the server to hold the bread, snack mix or chips and salsa that might come before the meal. If you're hungry, you'll be tempted.
  11. Tired of eating your salad on a plate? Fill a whole wheat pita with salad and a splash of lemon for a twist.
  12. You might do better to replace an occasional dinner with a nice roll in the hay. Healthy sex may help control the amount of food you eat and it's great exercise.
  13. Create emergency packs filled with healthy foods such as nuts, fruits or sliced vegetables to help you avoid unhealthy temptations.
  14. Add red pepper flakes to your pantry. When eaten early in the day, red pepper lowers the amount of food you'll eat later.
  15. Odds are you're eating too fast. Try holding a conversation while having a meal so you're not gulping down more than you need to feel full.
  16. Take a brisk walk before lunch or dinner. Not only will you get in some exercise, you're less likely to choose something unhealthy after a little movement.
  17. Looking for the benefits of salmon but you don't feel comfortable cooking fish? Try canned salmon as a simple and affordable alternative.
  18. Are your dishes too big? A healthy dinner should fit on a 9-inch plate. You may find that kid-sized plates are more appropriately sized to feed an adult!
  19. Never eat any snack food out of the box, carton or bag it came in. You're less likely to overeat if you separate snacks into appropriate fist-sized servings.
  20. Boost your metabolism with some green tea or chili peppers.
  21. Get your Zzzzzs. Sleep deprivation alters levels of hormones in the body that regulate hunger, causing an increase in appetite.
  22. Muscle burns at least four times as many calories as fat does, so try twenty minutes of strength straining two to three times a week.
  23. Decaf coffee is a great low-calorie fluid when you're having cravings (and a great source of antioxidants).
  24. Eating liquid-based foods such as natural smoothies and low-sodium soup can help you cut back on calories yet feel full.
  25. A pedometer can help keep track of your steps. If you're not getting 10,000 steps a day, you’re not moving enough.

  1. Natural applesauce is an excellent dip for fruits such as bananas and melons.
  2. Take every opportunity to move around, even in small ways. Studies show fidgety people tend to be skinnier.
  3. Identify the emotional triggers that lead you to seek unhealthy comfort food. Picture your goal weight the next time a trigger strikes to help you resist temptation.
  4. Use a vegetable bean dip such as hummus instead of ranch dressing or a fatty cream-based dip.
  5. People who regularly weigh themselves and keep track of their progress in a journal are more likely to lose weight.
  6. Use a dash of cinnamon to give fruits such as bananas and melons a richer dessert feel without the sugar.
  7. Give your protein extra low-calorie flavor by adding a salsa or chutney instead of a gooey cream sauce.
  8. Distracted dining will get you in trouble. Avoid eating in front of a television or in a movie theater, as you're bound to consume more calories.
  9. Pass on pop. You'll be amazed by how much weight you drop by simply switching to water.
  10. Beware of "fat-free" or "zero trans fats" foods as you could be trading fats for huge amounts of sugar or sodium.
  11. Try drinking skim milk at breakfast instead of juice. Overweight people who drank skim milk for breakfast ate fewer calories
  12. Sugarless chewing gum can suppress your appetite in a pinch.
  13. Snack attack! Puree peaches, berries or pears for a sweet spread to go on pita chips.
  14. If you're having trouble getting started, make a small move such as starting an eating log or buying walking shoes. You're three times more likely to follow through if you start with small gestures such as these.
  15. Always have vegetables on hand. Sauté a big bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper or turmeric for additional flavor and separate into portion-sized containers for the fridge.
  16. Edamame (soy beans) are a great low-cost snack. Look for them in the frozen foods section.
  17. Soups can be both filling and comforting. Try making a garden or bean soup with low-salt broth and store in portion-sized cups for later.
  18. Save time and money during the week by buying lean protein such as chicken breasts in bulk and cooking a week's worth on Sunday night.
  19. Save the kitchen and the dining room table for cooking and eating. Try not to use it as a place to do work or other activities, or you may be tempted to eat more.
  20. If food was your only source of pleasure, make sure to reconnect with other things you enjoy -- music, sports, volunteer work or movies, for example.
  21. Try to have a little lean protein with each meal, as protein tends to be more satisfying than carbs or fats.
  22. Think ahead to how you'll eat and exercise on the weekends. It's easy to get too relaxed on Saturdays and Sundays, but healthy living is a 7-day-a-week endeavor.
  23. Dump the junk food. If you want to avoid temptation, make sure you clean out the fridge and the pantry
  24. When you eat calorie-friendly fruits and vegetables that are in season, they tend to taste better and you're more likely to enjoy them.
  25. People who eat breakfast have a better shot at losing and maintaining weight loss.

  1. Replace your scale with a tape measure. Aim for 32 1/2 inches or less for women and 35 inches or less for men.
  2. Make sure you check food labels and avoid anything with more than 4 grams of sugar, especially high-fructose corn syrup, per serving.
  3. Eat a fiber-filled apple before a meal to help you feel full faster.
  4. Opt for peanut butter or almond butter spreads instead of cream cheese or butter.
  5. Remember these five essential smoothie ingredients: frozen berries, a banana, skim milk, a teaspoon of honey and a teaspoon of psyllium seed husks.
  6. Researchers found that dieters who ate eggs in the morning were less hungry than those who ate carb-heavy meals.
  7. The omega-3 fatty acids in salmon may dial up your body's ability to burn fat, especially if you add some exercise.
  8. A Mediterranean diet not only comes with heart benefits, studies show it leads to more weight loss than low-fat diets.
  9. Replace your regular pasta noodles with whole wheat pasta for a more filling meal.
  10. When eating out, ask your server to point out the healthiest options on the menu.
  11. You don't have to make a three-digit number your weight loss goal. Aim for a certain dress size or waist measurement.
  12. Go lean with bean protein. Beans are an affordable and healthy alternative to meats and are wonderfully filling.
  13. Energize plain-tasting proteins such as eggs or chicken with metabolism-boosting chili pepper sauce.
  14. Try a plain Greek yogurt with frozen berries for a pre-workout boost.
  15. Turn dinner into a healthy lunch the next day by wrapping your lean leftovers in a whole wheat wrap. Add a little Dijon mustard or curry powder for added flavor.
  16. Eat a rainbow of colors. Have at least one brightly colored fruit or vegetable in each meal, and, if appropriate, eat the skins -- that's where you'll find a powerhouse of antioxidants.
  17. Make an office snack box of your own so you're not tempted by your colleague's candy bowl. Fill it with small individually packaged portions of soy chips, almonds and dried fruit.
  18. Make an office snack box of your own so you're not tempted by your colleague's candy bowl. Fill it with small individually packaged portions of soy chips, almonds and dried fruit.
  19. If you're 'cooking' food in the microwave, chances are you're eating unhealthy packaged foods. If you must microwave, consider soy chicken patties, veggie burgers or steamer vegetables and brown rice.
  20. Make your wardrobe match your goals. As you lose weight donate the clothes that no longer fit you as an incentive to stay on track.
  21. Pick up a 5- or 10-pound weight at the gym and visualize that weight coming off. Holding the weight in your hands helps bring home just how heavy even 5 pounds of extra fat can be.
  22. If you find yourself at a weight loss plateau, up the duration of your exercise routine by five minutes.
  23. Pounding out your meat will help healthier portions go a longer way visually, and it's good stress relief.
  24. Silken tofu makes a wonderful replacement for cream in some recipes.
  25. Save 85 calories just by swapping mustard for mayonnaise in a sandwich.

  1. Do your best to ensure you're not eating after 7 o'clock at night. You're more likely to make unhealthy choices and less likely to sleep as well after a late meal.
  2. Try a pasta-less spaghetti by mixing shredded zucchini, veggie meatballs and raw tomato sauce seasoned with a dash of zesty oregano.
  3. Fresh herbs can really zing up a healthy meal. Try growing some in the kitchen using a strawberry pot. Preserve the flavor by adding fresh herbs at the end of the cooking process
  4. Fast food is salty food. If you cut back on the salt, in a few weeks you'll be able to better taste the natural salts in food and may not crave the junk as much as you used to.
  5. The rub on ground turkey is that it's dry. Add some olive oil and finely blended onions to a turkey burger or turkey meatball to enhance its juiciness.
  6. If you're trying to lose weight with your significant other, pack each other's lunches. The lunchbox surprises will keep the both of you motivated.
  7. If you're eating out, make salad the appetizer. Most starters are fried and come with unhealthy dips or sauces.
  8. Savory 'umami' ingredients such as mushrooms, low-sodium soy, asparagus and olives can help you feel full and add an earthy, home-y quality to your healthy-dishes.
  9. Make it a point to use the steps whenever possible. Use the bathroom on a different floor at work, take the stairs at the bus station, the airport or the mall.
  10. Try baking apple slices as a healthy alternative to potato chips.
  11. Eating water-rich foods such as melons, tomatoes and celery can help fill you up without adding too many calories to your day.
  12. Avocados can be your secret weight loss partners. They're high in fiber and healthy fats, giving you a meaty-tasting meat alternative.
  13. A handful of unsalted pumpkin seeds make for a healthy mid-day snack. They're rich in magnesium, which helps lower blood pressure.
  14. Keeping good posture will not only strengthen your core, but will also add a small extra-calorie burn, because you're working slightly harder to maintain the position.
  15. Cravings can sneak up on you when you're tired. Try taking a nap if you feel yourself wanting some junk food.
  16. Share your weight loss goals with your friends and family. Make it a positive life change and ask for their encouragement.
  17. Take a photo of yourself each week so you can see your physical transformation.
  18. Store-bought salad dressings can be packed with calories. Make your own vinaigrette and store it in a small spray bottle to coat your greens without over-dressing them.
  19. Yoga may be relaxing but you can also get a good workout. An hour of yoga can burn up to 350 calories.
  20. Get familiar with quinoa -- a wonderful grain that's easy to cook and goes great with sautéed vegetables or mushrooms.
  21. Ditch the mayo, cheese and top bun if you want to scrape off 250 calories from a restaurant sandwich.
  22. Resistance bands are a comfortable and affordable at-home exercise option for strength straining.
  23. Use the freezer to add some extra oomph to summer foods. Freeze grapes for some bite-sized delights. Or get a popsicle mold and freeze some Greek yogurt with berries.
  24. Wrap up any extra food you've cooked before you sit down to a meal so you're not tempted to get seconds.
  25. Take a 30-second break in the middle of your meal. Evaluate just how hungry you still are before getting back to your food.

Wednesday, February 10, 2010

Eating Well: The Best Fitness Foods for Women

I was sorting through my email in box and came across the following article from Women's Health. I always have an eye open for viable useful info. This caught my attention. It's practical useful info. enjoy. This article is out of their Eat this not That newsletter.

Food for health and fitness- try these for a strong body

The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. University of Buffalo researchers found that competitive women runners who ate less than 20 percent fat were more likely to suffer injuries than those who consumed at least 31 percent. Peter J. Horvath, Ph.D., a professor at the university, speculates that the problem is linked to extreme low-fat diets, which weaken muscles and joints. "A few slices of avocado a day are a great way to boost fat for women who are fat shy," says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center.

Never mind Dr. Atkins—carbs are the optimal workout food. "Not the simple ones, because they wind you up and drop you down," says Jackie Berning, Ph.D., R.D., a nutrition professor at the University of Colorado at Colorado Springs and counselor to sports teams. "You want complex carbohydrates in their natural package, aka whole grains." A whole-grain bagel is an ideal pre-sweat-session pick: You'll digest it slowly because of all the fiber, which will deliver a steady flow of energy over time rather than one big burst.

Thanks to bananas' high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.

USDA researchers recently placed fresh berries on their list of the 20 foods richest in antioxidants. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit.

Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, says Leslie Bonci, R.D. And a half cup has just 35 calories.

Looking for something to nosh before you hit the gym? Raid your cereal stash. The healthiest brands contain endurance-boosting complex carbs and muscle-building protein. Sixty minutes before a workout, fuel up with a 200-calorie snack: ¾ cup of whole-grain cereal with 4 ounces of fat-free milk. "When you eat something before exercising, you have more energy, so you can work out harder and perhaps longer. And you'll be less likely to overeat afterward," says Leslie Bonci, R.D.

Skimp on iron and zinc and your energy will flag. Cooking up some juicy chicken thighs or turkey drumsticks is the best way to get more of both. "Dark-meat poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets," says Seattle sports nutritionist Susan Kleiner, Ph.D., author of Power Eating.

There's way more to milk than just calcium. In fact, it's a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low, says nutritionist Susan Kleiner, Ph.D. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.

Despite its frumpy image, this diet staple packs 14 grams of protein per half-cup serving, along with 75 milligrams of calcium and 5 grams of carbohydrates. That protein is crucial to healing the microscopic muscle tears that occur during exercise, says Amy Jamieson-Petonic, R.D., health education manager at Cleveland's Fairview Hospital.

This packable fruit delivers a generous pre- or postworkout blast of carbohydrates (25 grams per ¼ cup). Plus, cranberries have proanthocyanins, compounds that help prevent and fight urinary tract infections. Running to the bathroom every 5 minutes definitely isn't the kind of workout you need.

Don't skip the yolk. One egg a day supplies 215 milligrams of cholesterol—not enough to push you over the 300-milligram daily cholesterol limit recommended by the American Heart Association. Plus, the yolk is a good source of iron, and it's loaded with lecithin, critical for brain health, says nutritionist Susan Kleiner, Ph.D. What does brain power have to do with exercise? Try doing a sun salutation without it.

"Flaxseed is full of fibers called lignans that promote gut health," says nutritionist Susan Kleiner, Ph.D. Since flax lignans contain both soluble and insoluble fiber, they keep you regular. "When you're trying to do an endurance sport, it can be disruptive to have digestive problems," she notes. A daily dose of 1 to 2 tablespoons of ground flaxseed tossed in your cereal nets you fiber without fuss.

Complex carbohydrates, protein, and unsaturated fats—all the right elements to fuel activity—meet in one healthy little 70-calorie, 3-tablespoon package. Plus, hummus is often made with olive oil, which contains oleic acid—a fat that helps cripple the gene responsible for 20 to 30 percent of breast cancers, according to Northwestern University researchers.

"They're portable. They're a fruit you can get year-round. And they're a rich source of vitamin C," says Leslie Bonci, R.D., "which helps repair muscle tissue." One orange has all the C a woman needs each day—close to 75 milligrams. Vitamin C is also key for making collagen, a tissue that helps keep bones strong.

No wonder Mr. Peanut never stops tap-dancing. Female soccer players kicked and sprinted just as well in the final minutes of a game as they did at the start when they added 2 ounces of peanuts a day to their regular diet, says University of Buffalo professor, Peter J. Horvath, Ph.D. The extra fat may help improve endurance by giving muscles energy to burn up front so they can spare muscle glycogen stores later.

Sweat like a pig? Four shakes of salt (about 1,100 milligrams of sodium) and a small baked potato is the perfect recipe for electrolyte replacement. "The electrolytes, sodium and potassium, help maintain fluid balance in and around cells and make sure muscles contract as they need to," says Leslie Bonci, R.D.

Great for heart health, but here's an added twist: New studies are suggesting that monounsaturated fats and omega-3 fats might help lessen abdominal fat. It's too soon to understand the link, but "this could be particularly good for women working to tone their core," says nutritionist Susan Kleiner, Ph.D.

I hope you found the above article interesting and informative.

Below is a link to the article on their site.
Eating Well: The Best Fitness Foods for Women | Women's Health Magazine:

Life is a journey... enjoy the trip.
Mary E. Robbins & the Hairballs (Pomeranians)
Robbins Run Ranch: Living the Dream in Wyoming
Independent Beachbody Coach: Fighting Obesity One Person at a Time

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