Fitness Fest

Week 3: AAArrrrGGGGHHHH! Oh...Building Muscle!

2012-01-22T11:09:00.001-07:00

It's week three weigh in day. I weighed in, and what did I see. That miserable scale did not budge. Yes my first impulse was to grab it and slam it against the wall in a full on temper tantrum. I resisted, I do not want to buy another scale. 300.5 - 0 = 300.5 phhhttt... still above 300 pounds.

I've logged all the calories, logged calorie expenditures, actually done the workouts, worked out until I could barely walk away from the stationary bikes.

I did the math and according to the figures I lost approximately 3.064 pounds of fat. Or rather I had a 10,724 calorie deficit for the week. 10,724 divided by 3500 (the number of calories in a pound of fat) equals 3.064 pounds of fat burned off.

OK, so what does this mean? As far as I can tell, from the information I have at hand, this means that I have gained approximately 3.064 pounds of muscle.

This is why, or rather one of the main reasons why, I keep a food and exercise journal. So I have a better idea of what is actually happening.

Yes I have been here before. Week 1 lose weight, week 2 lose weight, week three stay the same or bounce. In the past it's always sent me spiraling out of control, or rather I've given up because what I thought was going to happen did not and I said "It doesn't work, why even try".

Not this time! This time there is no second guessing. I actually have the math to back up what I have actually done. Yay food and exercise journals.

I know there is increased muscle strength and endurance. That tells me I am building muscle. Which as frustrating as that scale not moving is, the muscle building is a very good thing for the long run.

Muscle weighs more than fat, it also burns more calories than fat does, and it gives me the strength and endurance to be able to do the activities I want to do. I can actually feel the muscles in my legs getting stronger, I can feel them in my abdominal region.

So what am I going to do? I am going to keep on keeping on. The scale may not

have budged, but I am still on target for where I want to be.

One day... one workout at a time.

Life is a journey, enjoy the trip.
Mary E. Robbins
307.788.0202

Week 2: Second Weigh in: Still Trucking

2012-01-17T19:37:00.001-07:00

January 15th, 2012 first thing in the morning I went into my pantry, turned on the lights and stared at my scale. I knew that I had recorded what I ate, recorded my calorie expenditures, and should (note the should) have another weight loss for this week. Even so I was nervous.

I straightened my spine, drew in my abdominals, gritted my teeth and, and, and, stepped on the scale. I made sure I had my feet in position, and then I took my hands off the wall and started balancing the scale. The scale I use has balance weights, and a level bubble in it. I lined up one weight, then started gradually moving the other into position. Watching that bubble all the time. First it was on one side of the lines, and then the other. Finally it lined up exactly in between those lines. There it was my weight for this week. I waited a second or two, not really sure how many, and took a look. 300.5 pounds.

Once again I am celebrating my weight even though it is still over 300 pounds. I am celebrating because I am still on target for my goal of being 100 pounds lighter on December 31st 2012. I lost 2 pounds this week, 302.5 - 2 = 300.5 pounds.

So far this year I have lost 2 pounds for 2 consecutive weeks for a total of 4 pounds. Not very dramatic I know. But to tell you the truth I have had about enough of drama. I am not going for the 10 to 15 pounds in a week weight loss only to have my body go into shock and plateau big time, or worse yet bounce right back up. I know the 2 pounds I lost is actually fat loss.

It's not from water loss, or laxatives, or any other stupid trick. That's right I said stupid; and yes I've pulled nearly every one of them in the past. Along with quite a number of strict, and I do mean strict food regimens, otherwise known as diets. I am so done with that crap. That's right I called it crap. I am not going to go any farther down that descriptive road at this time because it will turn into a full on rant, and that is putting it mildly.

What I am doing is eating real food. I am doing my best to make the calories I do eat actually be of value. By of value, I mean full of nutrition. For the most part I am avoiding artificial food products, and empty calories. That does not mean that I don't have a heath mini bar here and there, or coffee with cream, or ice cream, for that matter. I just make sure I've recorded their calories and have a good nutrient base.

I am taking vitamins and minerals. I really like the P90X vitamin packets Beachbody has. I do recommend them. I also recommend Shakeology from Beachbody. I do not use it as a meal replacement. I like it as a snack in the morning or afternoon. I usually have a snack around 10:00 AM and around 3:00 PM. One of my favorite snacks in the afternoon is an orange and a stick of string cheese.

I also make a point of drinking water. I bought myself 24 ounce double walled water bottle and fill it at least twice a day. Most of the time it's filled 3 times a day or more, depending on how active I am. The more active I am the more water I drink. That's what I said, water. I usually put a packet of zero calorie, unsweetened electrolytes in at least one of the bottles of water. I am trying to stay away from artificial sweeteners, although I do consume some. I like diet coke now and again. Oh, and no I do not count it as water. Usually when I drink diet coke my body needs even more water than if I had not drank anything at all. Plus, my hands and feet swell up after I've drank it. That can't be good, ya know.

The other thing that I am doing is: wait for it. I bet you know what it is. Ok, here it is. The other thing I am doing is being active. I make a point of getting at least 30 minutes of cardio activity every day. That is my minimum. Most of the time I get considerably more. Just get up and move.

To start with I could barely ride my stationary bike 5 minutes. That's right I said 5 minutes. This morning I rode 3 sets on it. Set number 1 was 33 minutes, set number 2 was 46 minutes, and set number 3 was 45 minutes. I am riding in 30 to 45 minute sets because my feet, backs of my thighs, and butt go to sleep otherwise. I am finding it's more productive for me to break it into sets, then I can ride much longer.

Why so much on the stationary bikes? No big secret, I want to be able to ride my bike, and actually be able to enjoy it this spring/summer/fall. I have a goal of being able to ride a century in a day. I aim to do that by this fall. A century is 100 miles in a day.

Later, as in after this year, I'm thinking, I would like to take a vacation and ride in a bicycle tour. There is one in Alaska that caught my eye. Looks like fun.

Well that's it for week two of my quest to be 100 pounds lighter by December 31st 2012.

Stay tuned in for a healthier lighter me.

Here's hoping that my journey will help other's along the way.

Life is a journey, enjoy the trip.
Mary E. Robbins
307.788.0202

Weigh in and Thoughts: One Week In

2012-01-09T12:50:00.001-07:00

One week in and I am happy to say that I am still on track for my one big goal for the year. I weighed on January 8th 2012, and I lost 2 pounds. 304.5 - 2 = 302.5 pounds. As of the end of week one I am on track to lose and keep off 100 pounds in 2012.

Truth be told I was rather nervous and wanted to get on the scale before my weigh in date. But, I made a decision with this goal to not weigh more than once a week. This goal is about improving my body's health, not being compulsive on the scale.

In some ways it seem silly to celebrate one week after making this huge goal. Yes to me this is a huge goal. To lose 100 pounds. Looking at that total totally overwhelms my mind. So I look at the goal in parts. Two pounds a week will reach this goal with a few pounds extra by the end of 2012. There are 52 weeks in the year 52 x 2 = 104. I can get my mind around 2 pounds a week.

Each week I follow through is a victory. Actually each day I follow through is a victory, and I am celebrating them. Each and every one.

Every ride on the stationary bike, is a victory! Every bottle of water, is a victory! Every day I use the food journal is a victory! (I am logging my calorie consumption, and calories expended on www.everydayhealth.com in the food journal- love it)

I am logging all forms of exercise, it helps me to see how many calories I am expending. I am logging every bite that goes in my mouth, this helps me to realize just what my body needs. It also helps me to know that I can live my life without crazy restrictions.

It is wonderful to know that I can become a healthier weight without liquid diets, weight loss surgeries, and the rest of the craziness that is endlessly promoted for weight loss.

Back to celebrating my victories, I am celebrating my victory of 2 pounds lost, and consistent workouts and food logging by rewarding myself with a pedicure

Celebrate your victories...

I'll post again next week.

Mary E. Robbins
307.788.0202

2012: No Resolutions: One Major Goal!

2012-01-05T13:58:00.001-07:00

2012 it amazes me that it is actually year 2012. I remember being terrified of year 2000 when I was a child. I remember thinking... that's the year I turn 40, and for some reason it seemed absolutely horrific. Well 2000 has come and gone, along with all the doomsday sayers for that year, and I am still here.

Of course we have a whole new spate of end of world fear mongers, and fear marketers, focused in on 2012. What do I think about all that? I think I will live until it is no longer my time to be in this life then I will no longer be here, and that is as it should be. I believe the fear mongers are seeking power by terrifying people, and the fear marketers, are using fear to make money. Frankly I believe both actions are disgraceful.

I did not make a list of resolutions for 2012. I set one solid goal. My goal for 2012 is to lose 100 pounds over the course of the year. Perhaps I should rephrase. My goal for 2012 is to be 100 pounds lighter by December 31st, 2012; and to achieve this change in a healthy manner.

I am not trying to lose huge amounts of weight per week, I am not weighing every day, nor am I obsessing over this goal. This time around I know it is achievable.

It would be great to have support in this journey, but with support or without it, I am making the changes to make achieving this goal a reality.

I am not seeking my family's approval of this goal. It would be great to have it, but if they resist my lifestyle changes, then that is up to them. I am continuing on. Yes resistance has already started. In the past I have allowed it to derail my goals and fallen back into old familiar "safe" routines.

Change tends to scare people. It seems to scare the people closest to you the most. I am sorry for their fear and uncertainty; but that is something they are going to have to deal with themselves. I choose to not live this fat unhealthy miserable lifestyle any longer. This is my choice. I am sorry if it scares you but I am continuing on with my quest.

I am hoping that the changes I am making in my lifestyle will encourage my family to make healthy changes as well. I am rather of worried about my husband, but he has to make his own decisions, I can not do it for him. That's been a really tough lesson for me to learn. I have always been one for trying "to fix" everything for those I care about. Taking responsibility for making everything "ok" for everyone. By the way, that does not work. Each of us is responsible for ourselves, it would be great if we could make it "ok" for others but it just does not work that way. What it does do is turn relationships into codependent enabler relationships, and frankly that is not healthy for anyone.

2011 was a year of healing, recuperation, and discovery, for me. My activity level was extremely limited after surgery in January 2011. I have not been that helpless and needy since I was a small child. The surgeon was right, it has taken the full year to recover, and heal my body.

The reduced activity level resulted in loss of muscle mass, I was amazed at how much. However, I am rebuilding in a steady, paced manner.

The major discovery was emotional, psychological, in nature. I discovered what was behind my compulsive binging behavior. As a result the compulsion to binge is gone. That is so wonderful! On the other hand, now I am experiencing on a daily basis, the emotions I was eating, so to speak. Allowing myself to actually experience these emotions has been a challenging process.

There was a phenomenal amount of anger, pain, feelings of betrayal, grief, rage, depression, and so on buried in layers of fat. I was eating my emotions, numbing myself to them. Only to have the dam burst periodically resulting in a massive flood of overwhelming emotions. It is actually quite wonderful to be out of that cycle.

All in all it is a good change. I am no longer binging, nor am I living in the past or the future. I am actually living now, in the moment. Life can be pretty wonderful lived in the moment.

The Serenity Prayer has become a Huge part of my life. It has been instrumental in helping me to get past massive panic attacks, and to accept the reality that I can not control everything. Also that I am not "responsible for" nor "required to control" everything.

God grant me the serenity to accept the things I can not change, the courage to change the things I can, and the wisdom to know the difference.

It is ok to just be me. I do not have to be who anyone else expects me to be, or demands me to be... It is ok to enjoy the moment... to appreciate the moment... to just live. By the way, it's ok for you to just be you as well. :)

Living life in 2012, one moment at a time.

Life is a journey, enjoy the trip.
Mary E. Robbins
307-788-0202

10 Pounds Down!

2011-11-16T09:26:00.000-07:00

Whoop Whoop Whoop... I lost 5 more pounds. 10 pounds down. Weigh 310 - 10 = 300 lbs.

Never did I think I would celebrate weighing 300 lbs... but I am seriously doing a happy dance...

I am almost to my first big goal. Big goal psychologically and emotionally... to get under 300 lbs... Yes I checked that scale several times... even double checked to make sure it is balanced... lol...

I looked at the pictures earlier in this album and I was under 300 lbs. All the way down to 275 lbs in one photo. At that point I was still dealing with the uncontrollable binging. Diet then binge pause repeat.

It is truly a blessing to be free of the binging. Yesterday was truly a test of that... lol. My stress levels went off the charts. I did have some cravings... of course. I also had some chips, as well as some ice cream.

Here is the difference. I had around an ounce of chips and a bit of dip rather than a couple bags of chips and a couple tubs of dip.

As for the ice cream. I had 1/2 cup of chocolate ice cream.

It is so freeing to be able to have chips or ice cream without eating myself into oblivion, and being ill afterwards.

1. Under 300 lbs is my first major goal:

2. Next is 294.5 lbs. that will equal a 15.5 lb loss. 5% of my heaviest recorded weight lost...

3. 279 lbs is my next goal: that will be 31 pounds down and 10 % of my heaviest recorded weight lost.

4. Next up is under 275 lbs. 275 lbs is the lightest I was in those pictures I'd posted earlier.

5. Next up is 263.5 lbs... 15% of my heaviest recorded wt. that will be 46.5 lbs down.

6. After that my next huge goal... or rather marker. Under 250 lbs. This one is a biggie for me. Psychologically and Emotionally this one is a HUGE one.

7. Next up: 248 lbs. 20% of my heaviest recorded weight for a loss of 62 lbs.

8. Next on the roster: 232.5 lbs. 25 % of my heaviest recorded weight for a loss of 77.5 lbs.

9. Next up 217 lbs. 30% of my heaviest recorded weight. 93 lbs down.

10. 201.5 lbs is the next one for 35% of my heaviest recorded weight gone gone gone... 108.5 lbs down.

11. Under 200 lbs is my next Huge psychological/emotional goal. It has been over 20 years since I've been under 200 lbs.

12. 186 lbs. is the next in line. That is 40% of my heaviest recorded weight. for a loss of 124 lbs.

13. 170.5 lbs is next up. 45% of my heaviest recorded weight gone gone gone... for a loss of 139.5 lbs.

14. 155 lbs is next up. That will be 50% of my heaviest recorded weight off my body for a loss of 155 lbs. Wow... this is a biggie.

15. Under 150 lbs is my next major major goal and almost to my goal weight... hubba hubba!

16. 145 lbs is my goal weight. For a loss of 165 lbs. Good by to over 53 % of my heaviest recorded weight... Yeah Baby!

Well, hmmmm... wow. There they are, incremental weight goals all the way to my goal weight. I am going to cross them off as I go along. I am writing each one on my dry erase board as I reach the one before it. After wiping that one out... love that symbolism...:)

Of course these are just numbers. Not actually that important in themselves. What they represent is what is important.

I could just go for the numbers. I've done that in the past... dropped a bunch of weight and gained it plus more right back on. Frankly I am not interested in doing that.

For me, these incremental numbers represent a change in lifestyle. A person that is stronger now, and continuing to grow stronger yet, physically, mentally, emotionally, spiritually.

They represent freedom from what was entrapping me in layers upon layers of fat.

They represent Freedom to Live my Life.

M

August Results... September Goals

2011-09-02T23:33:00.000-06:00

Throughout the month of August I was all over the place. I started out with a goal of working out to Turbo Jam. Much to my dismay I found that I am not yet in the physical position to do the floor workouts. I admit this rattled me. I am going to have to slowly build endurance and strength throughout my abdominal muscles before I can do the floor exercises safely. At this point they result in extreme muscle spasms just below and within my rib cage. This is extremely painful, and makes it very difficult to breathe as the muscles contract uncontrollably forcing the air out of my lungs.

So change of plans. Upright exercises only. No horizontal exercises on the floor.

My stress levels went off the charts this August as well. Happily I did not binge. This is a good thing. Unfortunately I did blow up like a puffer fish. There had been weight loss earlier this month. However when I weighed at the end of the month I showed no weight loss. This was one of my puffer fish days. My fingers looked like bloated sausages, feet were swelled, face swelled; and so on. Most of the swelling has receded however I have not gotten back on the scale. I don't believe I will until the end of September.

So as far as weight goes. I had bounced up to 313 dropped down to 308 then bounced back up to 310.

I know I am building muscle. But I will admit the weight bounce, and swelling is rather daunting.

There have been physical changes. I can now lie on my back on my bed and not feel like I am drowning. It's been a long time since I have been able to lie on my back without an incline.

Another positive event was being able to get out of my friend's lawn chair easily. Since my surgery in January getting out of a chair like that has been difficult to say the least. Even before the surgery it was challenging. This is a good thing, my abdominals are getting stronger.

September's Goals:

Work on improving nutrition. I've been working on this but there is definitely room for improvement.

2 a day workouts:
a.m. walk 30 minutes/turbo jam 20 minute
p.m. walk 30 minutes/cardio dvd... variety of different workouts.

keep food journal

take vitamins

log workouts on beachbody

The end of September I will weigh and measure. I will have photos taken again as well. Although with the amount of weight I have to lose I'm not sure how much difference it will show. I guess time will tell the story.

Life is a journey, one day one step at a time.
Mary E. Robbins
307.788.0202

Day 10 and still at it.

2011-08-10T08:07:00.000-06:00

Turbo Jam: Cardio Party Today... Jamming off the calories...

I feel better this morning, than I did yesterday when I got up. Frankly yesterday morning bit the wad. Today my throat is not as swelled up. Made a mistake and had a late snack night before last. It would seem it was reflux central even with the nexium. Acid burn in my throat and left eustachian tube. Gargled with some peroxide and mouthwash mixed... seems to help. Took some benaydryl in case some of the swelling was allergy related. Alfalfa is in bloom again.

Did Turbo Jam 20 minute, and ab jam yesterday. Tried to do the floor part of the workout. body is not ready for that yet. started to shut down my breathing.

It seems that the muscles where the top part of that patch is attached have issues with that particular movement. I can do it standing up. Doesn't put as much stress on them. So I'll work it standing up until I build up their conditioning some more then do it on the floor. One day one step at a time.

It is seriously nasty when they spasm and compress my lungs. Hard not to panic with the pain from the cramping... then add on the breathing restriction because they are compressing my lungs. It's not a good thing.

I am getting results from the standing ab work. (I can feel it) I'll keep at that and slowly move into the horizontal stuff.

I had to have the surgery to keep my guts from falling out. Now it's just dealing with the aftermath. I'm glad the docs caught it before it got any worse. That patch reaches from my bikini line to the base of my rib cage. Someone, I can't remember who, asked me if it would stick out and show when .. actually they said if... I lose the extra fat. I don't think it will sick out or show as it is attached under my abdominal muscles. As in between my muscles and my abdominal lining.

The surgeon stitched it in pretty good. I am still cautious of ripping it loose. It is still healing into my muscles; It will be for at least a year. I can lift my cast iron kettles now. I actually helped to unload the dog food last week. Doesn't sound like much, but there were 22 ... 50 pound bags to lift and empty into steel barrels. I was cautious, and made sure I "lifted correctly" and I actually got it done without a tearing sensation, or lower back pain. Before the surgery when I was unloading the truck, during and after, it would feel as if my guts were going to gush out; and my back would be screaming in pain. Not any more! YaY!

So it's step by step... day by day rebuilding my muscle strength and endurance. Using caution this time around... I do not want another of those surgeries... EVER!

So the horizontal floor work will have to wait a bit... and I'll keep working on the vertical crunches to strengthen and build endurance... as well as burn off this fat suit.

Life is a journey, one day one step at a time. Hey while you are stepping... don't forget to appreciate the view around you. If you look there is beauty everywhere.

Mary E. Robbins
Independent Beachbody Coach
Robbins Run Ranch

Day 7 and still rocking along.

2011-08-07T08:17:00.001-06:00

Good morning peeps...

I was deciding between Hip Hop Abs and Turbo Jam as my primary workout for this month. I made my decision yesterday. I like Hip Hop Abs; however I chose Turbo Jam ... I like it too and am going to have it as my primary workout....for this month. Possibly the next 3 months. I am curious and excited to see how much my measurments change... :)

I thought the shakeology was what was making me sick to my stomach. I didn't drink any yesterday... still sick to my stomach but no diarrhea. Diarrhea the night before. Now I think it's adjusting to the workouts. It's been a while since I've gotten nauesous from working out.

should have taken an asprin before I went to bed last night. Tossed and turned... woke up several times from muscle aches and soreness.

I am not stopping!

I am going to add the shakeology back in. Excellent vitamin/mineral/calcium load there. However I am going to add .5 scoop rather than a full scoop to start. Let my stomach get used to it in smaller portions, and build to the full load.

Between the Shakeology, 90X vitamins, and working out my food cravings have stopped. Hehe... major victory there.

My first weight goal is to lose 5% of my weight. 310 lbs multiplied by 5% = 15.5 lbs. My over all goal is to lose 165 lbs.

One day one workout at a time... working my way to a healthier me... :)

Life is a journey, dropping some fat along the way.

Mary E. Robbins

Independent Beachbody Coach... I thought ... perhaps I could help some other folks along the way.

307.788.0202

4 days in... so far so good

2011-08-04T17:13:00.000-06:00

For the past 4 days I have engaged in physical activity... logged my calorie intake, water intake, vitamins, and sleep amount.

Today I am starting to feel the difference. Yesterday I was short on sleep and hyper reactive to any input from anyone. Today I am on a more even keel and actually feeling physically better. YaY

They say it's 21 days to a new habit... I am curious to see how I feel at the end of 21 days.

I intend to go on from there working on change step by step.

I will be happy to be rid of the excess weight on my body and excess junk in my house and life... lol...

Life is a journey, some travels are an adventure
Mary E. Robbins

Family Reactions to Behavior Changes... weight loss, working, out etc

2011-08-03T13:16:00.000-06:00

August first 2011, I made a decision. I made no grand announcements, set off no fireworks, made no grand production. But, I must have done something differently because the reactions have already began. Actually they started yesterday.

What I did do was make my mind up that I was done letting other people's reactions, and or drama cause me to sabotage my efforts to improve my health. Perhaps my attitude shifted a bit. Well yes it shifted quite a bit... I hit the "I'm so done with this nonsense level" on my tolerance meter.

I made up my mind that with or without my husband's support I was taking this fat off my body and getting into shape. I started logging everything that goes into my mouth, logging exercise... oh yes and working out. I started refusing extra food.

Wow did that trigger a reaction. The food pushing has begun. In full force I might add. He says he loves me more and more each day. We've been together since October 1990, married October 1991. It's great that he says he loves me, and I am sure he does. But for some reason he seems terrified of me losing weight or changing behaviors.

In the past when he has started these behaviors, I would get upset, binge, and give up after having spent days in a miserable swirl of depression while he was out on the railroad.

Within the last 8 months or so I discovered my binge trigger. Totally ingrained behavior from early childhood. I had no idea what was triggering my self destructive behavior, and I've been working on said issues for quite some time. This one was buried very very deep.

My husbands reactions to my efforts have encompassed saying he was supportive, to fussing about my food choices, complaining about foods he normally likes, waiting until he knows I've given up on him getting up to join me for breakfast and gone ahead and eaten... then whining for me to fix him breakfast and eat with him. To neglecting his blood sugar to a near crash on the low side to, abusing his body with too many carbs on the high side. To insisting that I eat more than I want, to sulking and being petty, to deliberately starting an argument over some totally unrelated illogical matter.

I actually do love this guy, and most of the time I actually like him. Although I will say I am none to fond of his behavior of late. I'm not sure how to explain it. I am just done. I am done letting other folks insecurities and crap behaviors rule my life. I am done being manipulated into behaviors that I know are detrimental to my self. If that's selfish, then so be it. I've allowed these manipulations for a long, long, time so I suppose it will take a bit of time for it to sink in that they are no longer going to work. Truth be told I'm not sure I have the patience to wait out his fear of change.

I am not going to back off on my quest to be a healthy balanced individual. This fat needs to come off my body it is killing me.

I hope he can adjust and come along with me on this journey. If he doesn't start taking better care of his own body he will not be around long either. I refuse to be left here unable to function... I suppose that is a big part of my determination. That and I do not want to live the rest of my life in this miserable fat suit!

Other than venting, what is the purpose of this post? It's a heads up to folks making adjustments in their lives. The people around you may react in rather un-supportive ways even though they say they support your efforts...

Yes it's wonderful you are losing weight... have another piece of pie...

Life is a journey, sometimes those you are with are moving in another direction...
Mary E. Robbins
307.788.0202

Goodby May, Hello June... Arrragh I stalled!

2011-06-01T10:19:00.001-06:00

WoW, May is dead and gone. So are my goals for that month. For some reason I seemed to get stuck in place. Jet ski without it's rider circling around the same patch of water until it's fuel ran out.

That was me this past month. I started out great guns, rock n roll... then phttttt... Circling for days, then completely ran out of fuel. So what happened?! Feel like I'm digging around in the decomposing carcass of last month. What happened, and what can I do to change the outcome for this month?

I lost focus, lost control of my time, and frankly hid in farmville. I allowed the changes in living arrangements to overwhelm me. It's been a challenging adjustment having David at home all the time.

Even more so trying to regulate his blood sugar. When it get's high it triggers outbursts of uncontrollable rages. I had to decide this month whether I was going to stay here and subject myself to his rages or walk away. His rage triggered a panic attack, and depression in me. When his sugar is not spinning out of control he is a good guy. But when he has a piss fit and does not regulate his sugar he is a monster to be around.

It took me most of the month to decide what to do. Tough decision, we have been together since 1990. There have been fits of rage throughout the time we have been together; however the were more positive times than awful. But then he was gone 3/4 of the time working on the train. So who actually knows how much of the time he spent spinning out of control. I only know what he was like around me. He seems to lose all cognizant function when he is caught up on the rages.

The challenge is to sort out how much of it is temper tantrum, and how much of it is directly related to blood sugar that is too high. His behavior has been reminiscent of my Uncle Gene's behavior. Never knew which person you were going to be with and he could switch without a second's notice. When he was nice he was wonderful, when he was raging it was like Freddie Kruger on acid. Made life around him like walking through a live mine field. Never knew when you would step on a mine. I wonder now if he had blood sugar problems as well, because he acted as if he didn't remember his "episodes". David is the same way. I thought he was just trying to not take responsibility for his crap actions to start with; but I have come to the conclusion he has no clear memory of his actions when he is in rage.

Dealing with my Uncle growing up nearly pushed me over the edge into a complete psychotic break. It took me years of work to stabilize; and it's a tenuous stability at that. (anyone that has been through that kind of on going abuse can tell you that) David's episodes triggered some pretty destabilizing reactions within myself this past month.

I made the decision to work with him a bit longer and try to help him stabilize his blood sugar. He is going to have to take responsibility for himself at some point... time will tell what happens.

I acted out and ate too much food, and crawled into my shell and hid. For some reason it seems like the fatter I get the safer I feel. Looks like I've been hiding in a fat suit.

So; what am I going to do to change my situation.

1. I am researching diabetes, looking into healthful alternatives. Reading, researching.

2. Made a weight loss goal for myself. I would love to lose 20 lbs of fat this month. That works out to an average deficit of 2,334 calories per day. I am not going to starve myself, I am going to keep track, eat healthful, and increase physical activity.

3. How am I going to accomplish the calorie deficit: gardening, hip hop abs, oxycise, turbo jam, house cleaning, walking, incline trainer.

4. Structuring my time. Not set in stone but a daily plan; with my to do list.

5. Accept the fact that there are some things I can not change. Realize that I am not responsible for the things I can not change. I am however, responsible for those things I can change.

Yes the Serenity Prayer is a Litany in my life.

God, grant me the serenity to accept the things I cannot change, courage to change the things I can and the wisdom to know the difference.

So be it!

Life is a journey... new discoveries around each twist in the path...
Mary E. Robbins
307.788.0202

So... What's Different This Time?

2011-05-04T15:10:00.000-06:00

There's the question. What is different this time around? I have started and given up, or fallen flat on my rather round face innumerable times over my 51 year lifespan. Started on a fitness goal, or race training, or diet.

I did accomplish some goals as well. Ran the Tulsa Run (15 kilometers / 9.3 miles) , the Pepsi Challenge ( 10 kilometers/ 6.2 miles). Backpacked over 20 miles. Graduated University with my Degree, did some post grad work in selected subjects. Got married, still married going on 20 years, bought a ranch, paid off the mortgages. Yes we are living mortgage free! YaY! Did some traveling. Got to know my Dad after being isolated from him as a child. Had the pleasure of a great relationship with him. Ran my own business. Took some time out due to physical issues. Looking at ramping up again.

So there have been some accomplishments. Actually quite a few. The thing is, how to word this. I never thought of myself as successful. I was always punishing myself for falling short of some imagined guideline. It is amazing how a mindset like that can strip the joy out of life.

I would have to say that is the difference. I actually have been quite successful, if you compare my accomplishments to my bucket list. Amazing how a simple change in perspective can completely alter your life.

I no longer feel like a fake. Like I am going to be found out for the failure or fake that I felt I was. I am who I am. Amazingly enough, I actually like myself. Yes, that is amazing to me; because I did not feel worthy of being liked or loved for many years. I was always stumped by the love your neighbor as you love yourself turn of phrase; because I didn't feel love for myself.

I loved my horses, I loved my dogs, humans I had problems with. I always felt like I had been judged, and found to be lacking in worth. The dogs and horses were honest and didn't play vicious games. There was no trying to sort out what their intent was.

With my childhood family there was no sorting out intent. Not for me anyway. I learned at a very early age that I had caused pain, that I was less than, that I was there to do "chores" and that my completion of said chores was lacking no matter what I did.

Ever since I was a small child I have always been rather direct with a highly logical mind. As a result the passive aggressive, round about methods of my family members were somewhat frustrating to me to say the least. Their behaviors never made any sense to me, but they certainly imprinted. I got the message loud and clear, I did not deserve to be happy, I deserved to be punished. (Side note: my father was not a part of this situation. He was excluded from my life until I was an adult- I found out after we got to know each other that both of us were direct logical people)

I am not saying my family was deliberately cruel. Well, yeah, sometimes some of them were. However, I remember decorated Christmas trees, long summer days on my horse, and first days of school.

I listen to my mom now and I hear the same thought patterns coming out in her speech. She has never broken the pattern, perhaps she does not want to. I don't know. What I do know is that the only person that can change those ingrained patterns is the individual. It's all over the place. People who have nothing to say unless they are making fun of, or denigrating another person. Miserable people feeding on the misery of others. As well as those laid waste by the venom of others continually repeating the litany in their subconscious. It's a sad destructive cycle.

I learned early on that if I loved something, or wanted something, didn't matter what it was, that it was leverage against me. That it would be taken away at a whim, because I didn't deserve it. The more I wanted something, the quicker it would be taken away. If I lost interest or just gave up, then here it is, let me give you this. Aren't I great because I gave you this. Don't you want it, Oh you do, let me take it away.

I moved 800 miles away when I finished high school. Little did I know that I was taking it all with me. It's amazing how we carry with us the torture we are trying to leave behind.

It took years and a lot of work to discover what was behind my self destructive behavior. I saw myself as obese when I wasn't. I punished myself by binging and binging, and gained weight uncontrollably. I gained until I was over 300 pounds and just kept gaining.

Then through the pain and anguish, a discovery was made. I was continuing the punishments from childhood. Rather than a horse halter or tree switch, I was beating myself with food. Actually it was dual purpose. The binging was self punishment- as well as subduing my emotions. I was eating my emotions.

When I made the connection, the "discovery", of what was behind my binging; it was as if a light switch flipped on. Illuminating the root cause behind years of struggle and pain. It's amazing, I am actually free. Just makes me giggle with glee. That's not to say that I don't have down times, I do. But now they are not compounded by compulsive binging. I am actually feeling my emotions in the moment rather than subduing them with food (or whatever else I could ingest).

There are days I would just as soon not feel my emotions. When the grief hits over my Father's death, or Min Min's passing. However I am feeling those emotions, I am also feeling joy at remembering conversations with my dad, and snuggles with my Min Min. I miss them both, and would have liked some more time with them. However that was not to be. So I am dealing with it.

Note the "dealing with it" as in allowing myself to feel the emotion and letting myself work through the grief. I am also feeling joy as I hear a meadowlark sing, or see the full moon crest the horizon.

I am living my life in each moment. Appreciating the crisp morning air, and a hot cup of strong coffee. I finally see life as a gift rather than as a curse. I now understand love your neighbor as you love yourself.

I am free to be. I see what was behind the weight gain, and now I am free to do what I need to do to take care of my body. I am free to lose fat. I am free to get physically fit. I am free to enjoy the process of becoming healthy. I am free to be. Free to live. Its an amazing feeling.

I look around and I see so many people living in bondage. Misery painted across their faces. Some show it by their obesity, some by anexoria, others by a variety of compulsive behaviors.

I wonder how to help them be free as well. I know they have to do the work, to make the discoveries themselves. My hope is that perhaps, just perhaps, my story can help others on their journey to freedom.

Life is a journey, enjoy the trip.
Mary E. Robbins
307.788.0202

Enough Already...

2011-04-03T13:06:00.000-06:00

Well I've decided! Grand isn't it to actually make a decision. Yup, I decided, enough already! Grand little announcement isn't it!? I have a tendency to be a caretaker. Perhaps another word for it would be enabler. Now that doesn't sound so charming and nurturing does it? No perhaps not.

I am actually very good at it, being an enabler that is. I've tons of experience from early childhood on. Someone's not happy, what can I do to make it better, how can I help you, it MUST be my fault that you are a miserable ---- hmmm, should I use the word I actually thought. I think I'll let you fill in the blank.

How did I get this way; that's actually another story entirely. Short version, it was strongly reinforced from very early childhood on. Displease someone, anyone, and the result was a tree switch, horse halter, or whatever else was handy. Usually a snapping tree branch. You know those feel much like a horse whip. Well perhaps you don't know, but I can tell you from personal experience that they do. They also raise the same kind of welts, and cut skin the same way. So I suppose I could say that enabling behavior was whipped into me, literally. The spare the rod spoil the child bit was a well chanted litany in our home.

There was nothing, that I knew of, that I could do about things then. However; I can do something about this self-destructive enabling behavior now. Taking responsibility for other people's behavior sets you up as the recipient for all sorts of, less than desirable behaviors and situations. It tends to sneak in when you actually believe you are "only helping". Often there is a fine line between "helping" and "enabling".

So here we are, back to what brought me to this decision. Actually it's a decision long time in coming, that has waxed and waned for years. Truthfully I am not sure just how it's going to stand now. At any rate, this is where I am now. Digging through the years of emotion buried in the fat that I've packed onto my 5 ft 7 inch frame.

Back on point, the series of events that brought me strongly to this decision came to a head yesterday. An absolutely miserable day it was too. The irony of yesterday being an absolutely miserable day is not lost on me, I've been looking forward to nice warm weather for months. It was a lovely spring day, no wind, mid 70's wonderful day outside. Even though it was totally marred by a totally crap attitude by my life partner.

He has been acting out like a monstrous two year old brat, no change that, his behavior has been more devious than that. More like a spoiled bratty teenager that didn't get his own way; ever since the doctor told him to cut his food intake down to 1800 calories, cut back on his alcohol, develop a regular sleep pattern, and get some exercise. She told him his A1C was totally out of line.

Hence the creation of a nasty attitude, looking for someone to blame for his own irresponsibility. Three guesses who jumped into the fray to "help"; more the fool I. I have been cooking only meals that are in that calorie range. Got him a journal to use to count his calories; and have been including him in food prep decisions. Asking him what he thought; if he liked the meals had any ideas and so on. Only to hear snide depreciating comments. I get it that he's frustrated. No surprise there, I am too. I get it that he's looking for someone to blame for the situation he is in. So sorry I am no longer accepting that position. Want someone to hold accountable for, or blame for, the mess you've allowed your body to become. Look in the mirror. It's all on you. Just like the 161 lbs I have to lose is all on me.

So how is this "Enough Already" decision going to play out? Well, I'm not sure. I am going to continue to plan out meals that are in the 1800 daily calorie range. I told the doctor I would, and I need to do this for myself as well. I am not however, going to fawn after my life partner asking him what he would like; or to even help plan. If he wants any input he will have to step up and make the effort to become involved. Nor am I cooking separate meals, if he doesn't like what I've prepped.

I am no longer going to be asking him if he has his journal, insulin, vitamins, etc. How he handles taking care of his body is up to him. Perhaps, I am hoping anyway, he will step up and do what his body requires him to do to be healthy. I hope so because I actually do love my husband, and would like to have some quality time with him. I wish I could just "fix it" but I can't, it's up to him. That's been a very hard realization to come to.

I suppose the final comment that was a reality check for me was. When I asked him if he was ok, and did he like the meal. After I'd spent considerable time sorting out the calorie counts and remaking the recipes, as well as prepping the meal. He snapped at me, and when I asked him what was wrong he said: I am miserable, and you may as well be too. I had already done everything I could think of to try to help him and this was a bit of an eye opener. It was also the last straw after another day full of petty nastiness.

He is miserable because he is choosing to be miserable!

Hence the journey to Enough Already! I am done. I love him, but this behavior is not acceptable. I am no longer taking responsibility nor blame for his, nor for anyone's, choices other than my own.

Today is a new day.
I am thankful for peace in my heart and mind.

My husband is in God's hands, and responsible for his own choices.

Perhaps, now that I will no longer be treating him like a bratty child he will no longer act like one. No I am not blaming myself for his behavior, only accepting responsibility for my culpability in said situation.

Life is a journey, sometimes there are boulders in the road. It's up to you how you respond to them.
Mary E. Robbins

The End of March 2011

2011-04-03T12:59:00.001-06:00

Ok this is the third time I tried to start writing this post. So here goes. March 31st 2011, and I got on the scale this morning to a charming weight of 306 pounds. Kinda disgusted with that. But it is what it is; going on from here.

I suppose I could make all kinds of excuses, but truth be told there aren't really any. I knew I was eating too much but did it anyway. I will say things seemed pretty pointless and I developed an attitude of "what's the point". It's crazy frustrating when you are trying to change your lifestyle and those you live with are acting out over it. It's seemed like every time I worked out or lost a pound he would go and get ice-cream or pie. Oh yes, I know I am fully responsible for my own actions. I crashed and burned in a nasty depression.

So here I am, 306 lbs. There has been an interesting development. The hubs had a doctor's appointment and she chewed him up and spat him out. I knew he was eating himself to death, but his sugar reading was really bad. Doc told him to reduce his consumption to 1800 calories a day. She also increased his long acting insulin.

The first day was full of temper tantrums and whining. Today has been better about the eating. Both of us are doing the 1800 cal. It is such a relief to not have him stuffing three meals down his throat at one sitting. Really helps to actually be making these changes with someone rather than going against the tide.

He wanted some new bib overalls and thought he wore a 38. Surprise, surprise, he ended up with size 44 before they fit right. That was a bit of an eye opener too. I haven't done any better since I had surgery either. Very limited activity and yes some emotional eating too. I've gained 3.5 inches on my bust putting it at a resounding 51.5 inches.

Truth be told I kinda freaked out over 1800 cal a day too, but there is actually plenty to eat depending on how you choose your food.

I've been really worried about the hubs. He has been home since the first of the year and really packing it in. This visit to the doctor was a good thing. Maybe we will have some more years to enjoy... rather than just existing sliding into an unhealthy demise.

I am really looking forward to no longer carrying around 161 extra pounds. Rather than looking at the total weight to lose, I am looking at one day at a time, changing lifestyle, and 5 to 10 percent of my weight. They say losing 10 % of your weight can make a huge difference in your health. I hope they are right. So here we go... looking at 10 % of my weight; that would be 30.6 lbs. When that is off I'll look at the next 10%. That first 10% lost will take my weight down to 275.4 lbs. Still seems like a lot but it's under 300 lbs. That is something to celebrate as far as I'm concerned.

When I got on the scale this morning I was afraid I was over 310. I was very relieved that I wasn't . That in itself was a victory today.

Finally got wifi set up so I can use the interactive trainer in my treadmill. Started on that today too. Kicked my behind. WoW, it's amazing the difference the incline makes. That was quite the workout, huge difference from walking or running on a relatively level trail. This training program jumped up to 26% incline. I lasted 15 minutes. May not be very long, but I'm going back at it again. I have Ifit for a year before I need to renew it. I am determined to make good use of it.

Slowly working on de-cluttering my home as well. Wish I could instantly have that done, but its a process to be sure. I read an article that said clutter had a negative effect on weight loss. I can believe it. Get frustrated over the mess and just go eat. Look at the whole thing and become overwhelmed and go sit in the corner of the couch and hide. Been there done that. There is so much friggen mail. Good grief. It's not just mail though. Making changes, one day one trash can at a time...

Life is a journey, sometimes the trail is twisty
Mary E. Robbins

Yesterday I rocked it on the treadmill. Today it trounced me

2011-03-06T14:45:00.000-07:00

Yesterday I rocked it on the treadmill. Today it trounced me. But I got it done.
2 miles, intervals with max speed at 4mph. Amazing the difference a day can make. When I finished working out yesterday I was full of energy and excited. Today I am so tired, that after I finished lunch I fell asleep in a chair.

No I did not sleep in my sweat soaked clothes. I would have been a stiff miserable mess then. I changed into dry clothes before I ate lunch with my husband.

I keep thinking about what that trainer said. That walking was a waste of time for most people, as far as a workout goes. I have to wonder if he was misquoted in the article I read. Perhaps there would be little benefit if a person was to leisurely puttz about exerting very little energy.

But I can say with considerable certainty that walking with effort is no waste of time, as far as health benefits are concerned.

Merely a week ago I was gasping for air at 3 mph, today I slowed the treadmill down to 3 mph to catch my breath before jumping it back up to 4 mph for an interval. I kept repeating intervals throughout the 2 miles. 2 mph, 3 mph, 2.5 mph, 4 mph and so on.

I am not sure how much faster than 4 mph I can go at a walk; before I have to break into running for distance. I am going to find out though.

Feels like a sticker weed poking me above and behind my navel. Uncomfortable, but I don’t think I’m doing any damage. I’ll sure be glad when that mess is entirely healed up. I wonder though if I will always feel that patch. I don’t know, guess I’ll find out, time will tell.

A sad movie came on the television while I was napping; and I woke up rather melancholy. Time to adjust that attitude… ugh. I was watching Law and Order UK when I dozed off. What can I say I enjoy that program. Glad I have it taped; so I can go back in and find out the ending of the story. Lol.

Last night the air smelled wonderful, with the aroma of rain. This morning brought a borderline damp chill in the air. You know the kind that makes you want a wooly sweater and a hot cup of tea and honey and you still have a chill. Now it’s snowing. The wind is not blowing though, so that is very good. We seriously do not need a spring blizzard.

The dogs are starting to blow their winter coats. Last year they didn’t blow coat until June. Then it was a grooming race to pull their undercoats out of their guard coats so they wouldn’t overheat. I’m a bit hesitant to start pulling their coats now. A few more weeks and we should be past the possibility of a spring blizzard with those monster 6 to 7 foot snow drifts. If we get a storm like that they are going to need their coats. They do love playing in the snow though.

Have laundry waiting to be folded and more to wash, notes to review and phone calls to return. So… just decide.

It’s snowing, nothing I can do about that. Good for the pasture anyway. What I can do something about is how I respond. I choose to have a good day. I choose to increase my energy level and improve my attitude.

Just decide…

Gotta rock it…

Later taters.
M

I Rocked It!

2011-03-05T16:23:00.000-07:00

I Rocked it!
March 5, 2011 4:00 PM

1.75 miles today. Max Speed 4mph. Yeah Baby!

Yes I am celebrating 1.75 miles with a max speed of 4mph! This is another day another step towards completing the half marathon the end of May 2011.

I read an article where a trainer was saying that walking was really not a benefit to most folks. I thought ok, hmmm.... I disagree. Walking is always a benefit. When I was back in University 30 odd years ago running distance. Walking 1.75 miles at a max speed of 4 mph would have been me walking to classess. Today it was a workout. Eventually it will be a stroll for me again. But today it is a victory.

I've gone beyond maxed out before. Way beyond on weight lifting and such. I leg pressed 350 pounds when I was in highschool. Could dead lift a railroad tie around 6 years ago. Lifted my mother who was way over 200 lbs several times a day 2009 - 2010.

January 18th, I had surgery. I had an umbilical hernia 3 inches across. Now it's fixed with a patch the size of a sheet of copy paper. In 2005 I had surgery that cut through my abdominal muscles from my navel to my bikini line. The Doc reinforced the entire area. I told him the lifestyle I've chosen to live; and he fixed it accordingly.

It will be around a year before it is completely healed. So I am paying attention and slowly building my endurance. I am looking forward to getting back into Hip Hop Abs and Turbo Jam. I am not sure of the time table yet. One day one step at a time.

3 weeks ago, I could barely walk on that incline trainer at 2mph.

So Today... I am celebrating 1.75 miles at a max speed of 4 mph.

Life is a journey, enjoy the trip.

Mary E. Robbins

307-788-0202

Bit of a Bonus for Coffee Lovers: Coffee May Protect Against Disease

2011-02-06T10:01:00.002-07:00

How's that for a bonus for coffee lovers?! You know, I lost count years ago the times I'd been told to quit drinking coffee. Of course, as with all things, you need to use a bit of commons sense. Oh yeah and what's that word? I remember, it's moderation.

I started drinking coffee around 46 or 47 years ago now. I was a little girl and I HAD to have coffee with my grandmother. You know I just had too. lol. She had this coffee mug. Seemed Huge to me at the time, probably isn't any bigger than the one I use now though. It had this cartoon bloodhound on it, the coffee hound. Brings back good memories.

Of course at the time my coffee was mostly fresh whole milk with a bit of coffee in it. I was maybe, 4 years old or so at the time. I turned 51 yesterday and still enjoy a good cup of coffee. My Grandmother Owen, has long since crossed over to the other side. She passed away, in hospital, after a gall bladder surgery in October 1969. We were very close, I was 9 when she passed. I still miss her, she was a Grand Dame.

She stood a bit over 6 ft tall and could be quite imposing. What I remember most was brushing her long silver hair, her sour cream sugar cookies (usually baked during thunderstorms), and sharing coffee.

Perhaps we'll be able to share a cuppa on the otherside one day...

Life is a journey, enjoy a cuppa along the way.
Mary E. Robbins
307.788.0202
Robbins Run Ranch

Article Below... enjoy

************

5 Surprising Health Benefits of Coffee

By Susan McQuillan

Before you put down that mug for good, there's something you should know: This caffeinated beverage may actually be a boon to your health.

The next time you enjoy a cup of coffee, enjoy the fact that it may be protecting your health.
If you're sensitive to caffeine, there's no doubt that drinking coffee, especially multiple cups of coffee, may have some adverse effects, such as nervousness, restlessness, stomach upset and insomnia. And if you're a long-time, heavy coffee drinker and you suddenly quit, you may experience withdrawal symptoms like headaches, fatigue, confusion, and mild depression. These are all symptoms associated with caffeine, however, and they are likely to affect you only if you are sensitive to caffeine.

Coffee contains many chemicals other than caffeine, including some that appear to be good for you, such as disease-fighting antioxidants and anti-inflammatory substances.

If you drink several cups a day without suffering side effects, you may well be reaping a variety of health benefits. Coffee does a few things you may not know about, such as:

Lowers blood sugar. And as a result, at least eight clinical studies have shown that heavy coffee drinkers are less likely to develop type 2 diabetes than nondrinkers and those who limit themselves to just one or two cups.

Protects against dementia and Parkinson's Diseases. Since type 2 diabetes is linked to dementia and coffee lowers the risk of developing diabetes, this may be the link.

Increases your resting metabolic rate. Your resting metabolic rate is the rate at which you burn calories when you're doing nothing more than sitting around breathing.

Lowers your risk of developing liver and colon cancer. And at the same time, coffee is unlikely to increase your risk of developing any type of cancer.

Fights cell damage. Coffee naturally contains more antioxidants than green tea, and roasting the beans brings out even more beneficial substances. Antioxidants interfere with a normal body process known as oxidation, which damages and destroys healthy cells and leads to disease.

And here's a bonus: Both caffeinated and decaffeinated coffees contain substances known to raise both total and LDL (bad) blood cholesterol levels. But if you use a filter when you brew, coffee won't raise your cholesterol because the filter catches these substances before they drip into your cup. So if you're concerned about cholesterol on the rise, stay away from espressos, lattes, and instant and pressed coffees.

Resources:
Harvard Medical School: Health Communications
http://www.health.harvard.edu/press_releases/coffee_health_benefits

Kansas State University: Nutrition News
http://www.ksre.ksu.edu/humannutrition/nutritionnews/Another_Cup_of_Coffee.htm

Oregon State University/Linus Pauling Institute: Coffee
http://lpi.oregonstate.edu/infocenter/foods/coffee/

Coffee Health Benefits : Coffee may protect against disease

The 20 Worst Foods in America... Seriously... OINK!

2011-01-31T13:06:00.000-07:00

I started reading this Eat this Not that article and thought ... I have got to help get this message out... So here goes. It actually made me a bit sick to my stomach to think of how many calories are packed into some of these entrees.

See for yourself

Life is a journey, awareness is a valuable asset.
Mary E. Robbins

article to follow: Men's Health Magazine/Eat This Not That

Another year, another 20 catastrophic dishes. You'd think by now restaurants would start to get the message, but that just doesn't seem to be the case. Sure, some of last year's worst offenders have vanished, but the abundance of possible replacements is frightening. This past year was especially bad for the food industry. In an effort to outdo each other, restaurants and fast-food chains ratcheted up their efforts to create the craziest, most calorically damaging menu items we've ever seen. And succeed they did. The battle of the bulge has been taken to a whole new level, so protect yourself from the enemy by avoiding these 20 destructive dishes.

Want more great swaps, shopping suggestions, and general nutrition information? Buy Eat This, Not That 2011! today.

20. Worst Kids' Meal

California Pizza Kitchen Kids Curly Mac 'n' Cheese

1,038 calories
38 g saturated fat
1,651 mg sodium

Pasta robed in melted cheese will never pass muster with the nutritionist set; nevertheless, there are some versions out there you can feel good about feeding your kid. Bob Evans, TGI Friday’s, and even Burger King all serve reasonable versions of the kiddie staple. CPK decidedly does not. This bowl represents about 70 percent of the calories the average 6-year-old should consume in a day. What’s worse, it delivers as much saturated fat as an adult should consume over the course of 48 hours. Good news is you can dissuade them from ordering the mac by suggesting the pizza instead. We doubt they’ll object.

Eat This Instead!

Kids Hawaiian Pizza

463 calories
8 g saturated fat
1,165 mg sodium

19. Worst Supermarket Meal

Stouffer's White Meat Chicken Pot Pie (large)

1,160 calories
66 g fat (26 g saturated)
1,780 mg sodium

Of all the frozen options that fill out the supermarket aisles, none is more dubious than the pot pie. It sits in the freezer like a leaden bomb, ready to explode waistlines with a troubling mix of oil, cream, butter, and refined carbohydrates. (The package claims it serves two, but really, when have you ever split a pot pie?) The good news is that there are more than a few safe options for those looking for the rich, comforting flavors of a pot pie without the caloric consequences. This version of chicken à la king from Stouffer’s is our favorite of the bunch.

Eat This Instead!

Stouffer's Chicken a la King

360 calories
12 g fat (4 g saturated)
800 mg sodium

18. Worst "Healthy" Sandwich

Blimpie Special Vegetarian

1,180 calories
59 g fat (18 g saturated)
3,540 mg sodium Goes to show the risk in trusting buzz-terms. A “vegetarian” sandwich might sound like a guaranteed lean lunch, but after Blimpie tops it with multiple layers of cheese, an onslaught of sauces, and crushed Doritos (no joke), you’re left with a hunkin’ hoagie that gnaws through nearly your entire day’s fat allotment and more than 1½ days of sodium. You’d be better off with a towering bacon Dagwood (but really, you’d be best to opt for the vegetarian-friendly Mediterranean Ciabatta).

There's more where this sandwich came from: The Craziest Food Creations of 2010.

Eat This Instead!

Mediterranean Ciabatta

450 calories
8 g fat (3 g saturated)
1,720 mg sodium

17. Worst Fast Food Burger

Wendy's Triple Baconator

1,350 calories
90 g fat (40 g saturated, 3.5 g trans)
2,780 mg sodium America has caught bacon fever, making way for a market flooded with bacon-infused chocolates, bacon salts, and yes, even bacon sprays (spritz yourself with the essence of pig!). This profusion of porcine is a trend Wendy’s is taking full advantage of with its line of bacon-buoyed burgers. Consider the recipe here: three quarter-pound beef patties interspersed with nine strips of bacon, three slices of cheese, and a big smear of mayonnaise. It’s fat on top of fat on top of fat, 10 layers in all—a tower of nutritional terror.

Eat This Instead!

Double Stack with Bacon

400 calories
21 g fat (9 g saturated)
990 mg sodium

16. Worst Side

Five Guys Large Fries

1,464 calories
71 g fat (14 g saturated)
184 g carbohydrates
213 mg sodium Americans consume more French fries than any other single vegetable. Scary stuff, especially when you see just how punishing a side of deep-fried potatoes can really be. The worst part is Five Guys offers no sensible solutions. There are no other sides on the menu, and even if you downgrade to a “regular” order, you still wind up with more calories than if you ordered one of Five Guys’ little bacon burgers. You’re better off ordering two “little” sandwiches and skipping the fries.

Want great articles like this one delivered straight to your inbox? Sign up for our Eat This, Not That! newsletter.

Eat This Instead!

Grilled Cheese Sandwich

470 calories
26 g fat (9 g saturated)
715 mg sodium

15. Worst Food Hybrid

Domino's Chicken Carbonara Breadbowl Pasta

1,480 calories
56 g fat (24 g saturated)
2,220 mg sodium Edible bowls just might be the pinnacle of American gluttony. Next thing you know, restaurants will be serving Pepsi from cups made of chocolate. It sounds ridiculous, but the concept is exactly the same: refined carbs (pasta) served inside of refined carbs (white bread). It’s kryptonite for diabetics (and anyone who values self-preservation). The result isn’t just a stratospheric escalation of your blood sugar levels, but also the consumption of more than a day’s worth of saturated fat, 92 percent of your sodium allotment, and a punishing glut of calories. Skip the terrifying Frankenfood and stick to what Domino’s is known for: pizza.

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Eat This Instead!

Hand Tossed Pizza with grilled chicken, green peppers, and shredded parmesan (2 slices, medium pie)

430 calories
16 g fat (7 g saturated)
1,030 mg sodium

14. Worst Fast-Food Breakfast

Hardee's Loaded Biscuit 'N' Gravy with Large Hash Rounds

1,530 calories
110 g fat (26 g saturated)
3,020 mg sodium Biscuits and gravy fall pretty low in the hierarchy of healthy breakfast options, and the two hockey pucks of sausage that Hardee’s throws on top don’t help matters (especially when you consider that the gravy is already studded with sausage). What that amounts to is a full day’s worth of saturated fat before you tack on the side of spuds. If breakfast is the most important meal of the day, then this is one of the most important meals in America to avoid.

12. Worst Salad

TGI Friday's Santa Fe Chopped Salad

1,800 calories Rumor has it that Hollywood elite turn to the Friday’s salad section when it comes time to gain weight for onscreen roles. Okay, that might be an exaggeration, but get too cozy with these leaves and you can expect some dire repercussions. The average entrée-size salad packs a walloping 1,216 calories, making it one of the most dangerous sections of an already-disastrous menu. It comes as no surprise that the Santa Fe emerges as the worst of this sad heap; Mexican- or Southwestern-themed salads—with their abundance of shredded cheese, greasy proteins, and tortilla chips—are the worst species of salad. If those are the flavors you’re after, why not a crunchy taco from Taco Bell? You could have a dozen for the same caloric cost.

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Cobb Salad

361 calories

11. Worst Chinese Entree

PF Chang's Doube Pan-Fried Noodles Combo (served with beef, pork, chicken, and shrimp)

1,820 calories
84 g fat (8 g saturated, 3.5 g trans)
7,692 mg sodium The human body needs about 1,500 milligrams of sodium each day to function properly. Anything beyond that is unnecessary, and possibly dangerous. And sure, Chinese food is notorious for its higher-than-usual salt factor, but few dishes we’ve seen come anywhere close to this number. It packs enough of the white stuff to meet your body’s needs for more than 5 days. And the rest of Chang’s menu isn’t much better. Stick with the Hong Kong Beef and plan to avoid the saltshaker for the next couple meals.

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Hong Kong Beef with Snow Peas

620 calories
28 g fat (6 g saturated)
1,852 mg sodium

10. Worst Ribs

Outback Steakhouse Baby Back Ribs (full rack)

2,012 calories
160 g fat (59 g saturated)
2,600 mg sodium Keep in mind that this caloric heft comes without the addition of Aussie Fries, which will invariably adorn most of the plates at Outback. Nor does it take into account the free brown bread and salad that comes with every entrée order. For all that you can factor in an extra 800 calories or so, bringing the total damage dangerously close to the 3,000-calorie threshold. That much energy will add nearly a pound of fat to your body, which means if you start eating this meal once a week, one year from today you’ll have 41 extra pounds of baby-back body fat hanging from your midsection.

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Outback Special (9 oz)

445 calories
23 g fat (11.5 g saturated)
610 mg sodium

9. Worst Burger

Denny's Smokin' Q Three Pack

2,020 calories
110 g fat (22 g saturated, 3 g trans)
3,570 mg sodium Okay, technically this is three burgers, but the idea behind the mini-burger is that the restrained vessels will help you knock off some calories from the hulking mothership burger that inspired them. Rarely, though, does it actually work out that way. In fact, after searching high and low, we still haven’t found a single slider or mini-burger safe enough to order. Skip them all, but these especially, which up the caloric ante by crowning the not-so-mini patties with both bacon and onion crispers. They may look harmless, but this trio will knock out your entire day’s caloric allotment.

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Bacon, Lettuce, and Tomato Sandwich

520 calories
35 g fat (8 g saturated, 0.5 g trans)
620 mg sodium

8. Worst Drink

Cold Stone Creamery PB&C Shake (Gotta Have It size, 24 fl oz)

2,030 calories
131 g fat (68 g saturated, 2.5 g trans)
153 g sugars A couple years ago, Baskin-Robbins’ milk shake line could have easily claimed the top five worst drinks in America, but when it decided to reel in some of the caloric excesses, Cold Stone’s PB&C was left exposed as the biggest bully on the block. And the damage is severe: This blended peanut-butter-cup concoction makes it possible to slurp down a day’s worth of energy with a mere 10-minute straw session. We hope Cold Stone decides to follow Baskins’ lead and downsize this atrocity, but if not, we’re happy to keep doling out the negative publicity.

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Sinless Oh Fudge! Shake (Like It size, 16 oz)

490 calories
2 g fat (2 g saturated)
44 g sugars

7. Worst Breakfast

IHOP "Big" Country Breakfast

2,040 calories
55 g saturated fat
159 g carbohydrates
4,500 mg sodium Here’s the anatomy of a breakfast disaster: Take a 12-ounce steak, bread it, fry it, and then cover it with gravy. Then, on the side, drop three eggs and three buttermilk pancakes. Does it not occur to IHOP that this is actually three full meals? And that two of those meals—all but the eggs—are the sort of indulgences that should be eaten only in extreme moderation? If this is the first thing you eat in the morning, don’t even bother getting out of bed.

Find thousands of new, easy food swaps to save your waistline in Eat This, Not That! 2011.

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Turkey Bacon Omelette for Me

470 calories
25 g fat (11 g saturated)
890 mg sodium

6. Worst Mexican Entree

Baja Fresh Charbroiled Steak Nachos

2,120 calories
118 g fat (44 g saturated, 4.5 g trans)
2,990 mg sodium If the full day of calories doesn’t get you, then the 2 days of saturated fat will. If that saturated fat doesn’t bring you to your knees, then the 2 days of trans fat surely will. If the trans fat doesn’t wreak total havoc on your system . . . we could go on like this for days. Is it just us, or is it slightly disturbing that you could eat eight full steak tacos and still take in fewer calories than what’s found in this plate of cheesy chips? Stick to two tacos and save nearly a half pound of body fat in one sitting.

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2 Original Baja Steak Tacos

460 calories
16 g fat (4 g saturated)
520 mg sodium

5. Worst Appetizer

Outback Steakhouse Kookaburra Wings

2,145 calories
185 g fat (75 g saturated)
3,711 mg sodium Outside of Outback, a kookaburra is an Australian bird that makes a noise like a chuckling human. Inside Outback, “kookaburra” denotes a piece of fried chicken that’s been lacquered with egregious amounts of fat and sodium. Even if you have two other victims to help defray the damage, you’ll still wind up with 715 calories and well over a day’s worth of saturated fat. It would be easier on your gut if you just skipped the appetizer and instead wolfed down a Burger King Whopper on your way to dinner.

Cut carbs and save calories with one of these 7 delicious low-calorie beers.

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Grilled Shrimp on the Barbie

315 calories
21 g fat (9 g saturated)
561 mg sodium

4. Worst Pizza

Uno Chicago Grill Classic Deep Dish Pizza (individual size)

2,310 calories
165 g fat (54 g saturated)
4,920 mg soidum
In all the years we’ve been putting this list together, this pizza from Uno’s is the only item to never budge from the hyper-caloric countdown. While a number of burgers, salads, and pastas battle it out for the dubious distinction of being America’s worst, there is simply no competition for this nightmarish creation. With a day’s worth of calories, more than 2 days’ worth of sodium, and nearly 3 days’ worth of fat, bread, cheese, and sauce have never been stretched to such extremes.

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Cheese and Tomato Flatbread Pizza (1/2 pizza) and a house side salad

495 calories
22 g fat (8 g saturated)
1,065 mg sodium

3. Worst Chicken Entree

Cheesecake Factory Crispy Chicken Costoletta

2,494 calories
85 g saturated fat
1,677 mg sodium Here’s the secret to stuffing more than a day’s worth of energy—mostly from fat—into a plate of chicken and vegetables: First, pound the chicken until it’s paper thin. That provides the most possible surface area on which to attach oily breading. Then, cover the whole plate with a layer of butter. In this case, Cheesecake uses what they call “lemon sauce,” but don’t be fooled. You don’t get 4 days’ worth of saturated fat from lemons. To complete the caper, toss on a few token asparagus spears to make them think they’re eating healthy. Yeah, right. Nice try.

See if your favorite chicken meal made our list of the The Worst Chicken Dishes in America.

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The Factory Burger

737 calories
15 g saturated fat
1,018 mg sodium

2. Worst Dessert

Uno Chicago Grill Mega-Sized Deep Dish Sundae

2,800 calories
136 g fat (72 g saturated)
272 g sugars Uno Chicago Grill has a dangerous obsession with deep dishes. Not content merely serving the worst pizza in America from those calorie-collecting troughs, they use the same vessel to dish out the worst dessert in the country, too. The crust is replaced with an enormous cookie, the tomato sauce with a thick river of molten chocolate, and the cheese with a mountain of vanilla ice cream. The only thing keeping this from the bottom slot in our Worst Food countdown is the fact that Uno’s encourages sharing, but even if you split this dessert four ways, you’ll still take in more than twice as many calories as you would with a hot fudge sundae at McDonald’s.

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Mini Hot Chocolate Brownie Sundae

370 calories
16 g fat (8 g saturated)
38 g sugars

1. The Worst Food in America

Cheesecake Factory Bistro Shrimp Pasta

2,727 calories
78 g saturated fat
1,737 mg sodium The troubling truth is this entire list of America’s Worst Foods could be fueled solely by the Cheesecake Factory’s atrocious fare. No restaurant combines elephantine portion sizes with a heavy-handed application of cheap cooking fats more recklessly than the Factory folk, resulting in dishes like the 2,582-calorie Chicken and Biscuits and the 2,455-calorie French Toast Napoleon. But it’s a relatively healthy-sounding plate of shrimp pasta that wears the tainted crown, delivering to your bloodstream more saturated fat than you’d find in three packages of Oscar Mayer Center Cut Bacon and as many carbs as you’d slurp down from 1½ cases of Amstel Light. Gross.

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Grilled Mahi Mahi

237 calories
1 g saturated fat
364 mg sodium

So, have your blown your fitness resolutions yet?!

2011-01-14T10:54:00.000-07:00

Seriously check this out peeps. Just how hard are you working out. January 12th, 2011. Twelve days into the new year. So, how many of you have made fitness, weight loss, and or exercise resolutions or goals?

Yeah me too. How many of you started out strong? Really strong, only to find that by now you are seriously dragging it... if you are continuing at all.

Here's a thought; yes I actually do have thoughts...lol, ease off a bit. Take it a bit easier and build up over time.

I jumped in with a 120 minutes of walking with trekking poles. Of course the cramps in my back the rest of the day kept pulling me over backwards, leaving me nauseous and miserable. Nearly knocked me out of my resolution saddle so to speak.

After I'd pulled that stunt, I had a Doctor's appointment, with my cardiologist Yes my heart is fine (YaY!).

He said something that stuck with me. Slow down and pace yourself. Starting to strong, overdoing it is a big part of what causes people to quit.

So here I am, pacing myself. I am sure I will over do it again... but I am making an effort to workout for 100 days for 30 minutes a day. I really want to keep this commitment.... I also want to be able to walk that half marathon the end of May. I've tried to get there for several years and kept tripping myself up.

That's right I tripped myself up, three guesses how. Yeah I figured you'd get it. I over did it and crashed. I went for the marathon last year; worked way too hard too fast and crashed. I was so discouraged that it's taken me the rest of 2010 to get moving again in a positive manner. Of course I gained back the pounds I'd lost as well as another 30.

Now I'm taking them off again, conditioning again; and taking it at a much slower pace.

I watch the Biggest Loser (love that show) I see those huge weight losses and the balls to the wall conditioning. Last year I tried to do the same thing they were. On my own with the rest of my life going on as well. Were I at the Biggest Loser ranch, doing only workouts, with the constant support of trainers I would go for the balls to the wall too. But since I'm not, pacing myself for the long haul is the thing for me.

My life responsibilities and desires do not stop because I want to work out. For me it's living my life in a healthier manner.... for the rest of my life.

John's article is posted below... be sure to read it. It is well worth the effort.

Life is a journey, may yours be filled with positive surprises.
Mary E. Robbins
307.788.0202
Robbins Run Ranch

*********

Wrong is the new Right

by John "The Penguin" Bingham

It’s day 12 of the 100 Days Challenge and the lessons are coming in faster than the miles. I’m sure my wife, Coach Jenny Hadfield, is feeling vindicated by what has transpired. She had the idea for creating a world-wide, interactive, incentive program. I didn’t even know what a world-wide, interactive, incentive program would look like. It turns out, it looks a lot like the 100 Days Challenge. There are 10,000 people, on 6 continents, doing everything from running and walking to Wii Fit and Zumba.

As surprising as the numbers have been, it’s been my own reaction that has been equally as surprising. I’m a “ready – shoot – aim” kind of guy in a lot of ways. As a free-lance musician I more than once got myself into a difficult spot because I said I could do something when I clearly could not. So, my telling people that I would exercise for 100 days in a row, and then inviting them to join me isn’t exactly out of character.

Here I am, 12 days into the 100 days, and I’ve already found myself getting in the 30 minutes NOT because it was what I really wanted to do that day but because I feel like I’ve committed to it – to myself and to the 10,000 others on the list. It’s not like I think the world would end if I missed a day, but I don’t want to miss a day.

What I’ve discovered that I’ve been doing wrong, and I’ve been doing it wrong for YEARS, is that I ALWAYS exercise too hard. Even when I tell myself I’m just going to do an easy run, or walk, or cycle, I somehow manage to do just a little bit too much. I go just a little bit too far. I go just a little bit too fast. And I get just a little bit injured.
I started this challenge with the same mindset. Day one, I was gung-ho. I went at it with enthusiasm. It was a new year, a new day, a new chance. Day two I went after it again. And day three.
About day 4 I discovered that I was tired. There was fatigue in my legs. My attitude had begun to falter. My enthusiasm was already running out. I couldn’t quit, I had made the commitment. But I knew I had to do something differently.

So I backed off. I mean I REALLY backed off. The goal was to move intentionally for 30 minutes a day for 100 days. 30 minutes. Period. So I slowed down. I took it easier. I got in my 30 minutes, checked off the day on my sheet, and was happy.

Now, at day 12, I’m beginning to feel the benefits of taking it easy. Taking it one day at a time. Being happy with what I did do instead of upset by what I didn’t.
I’m going to do this challenge. I don’t have any doubts now. And I will have learned the most important lesson I have ever learned. It’s always better to do a little to little than a little too much.

Waddle on,
John

John “the Penguin” Bingham, Competitor Magazine columnist
Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.
Have a question for John? E-mail it to thepenguin@johnbingham.com.

John "The Penguin" Bingham (98)

12 Quick Workouts for Work or Home

2011-01-10T10:24:00.001-07:00

I came across the following article in my facebook account it was posted as a weekly tip by Weight Watchers.

It seems that so many times when we think of getting healthy or "working out" we think of heavy duty gym or treadmill workouts. In truth making slight changes each day can make a significant difference in our fitness. Changing our lifestyles to a more healthy way of living, being proactive rather than heading to the doctors to treat the results of our sedentary self-destructive lifestyles.

It's wonderful to do the P90X workout series. Absolutely terrific, I think it's a grand program. However, it can also be totally overwhelming to the point of hopelessness.

My point is just move. Take one step at a time, and build to the extreme stuff ... if you want to. If you don't want to build to the heavy duty workouts, then don't. But move, put on some music and enjoy yourself while folding clothes, dance around the living room. One moment, one day, one step at a time.

Life is a journey, it does not have to be a torture.
Mary E. Robbins
307.788.0202
Robbins Run Ranch

***************

12 Quick Workouts for Work or Home

Article By: Megan Gressor

You don't have to "work out" to benefit from exercise. Any activity will improve health and aid weight loss — as long as you keep moving.
The human body was designed to move, yet many of us now scarcely stir, spending all day in sedentary jobs and then driving home for an evening of television, surfing the Web or video games.

Our modern entertainment habits and labor-saving devices — from cars to computers to elevators — are having disastrous effects on the national waistline. A quarter of us never engage in physical activity at all, according to the American Heart Association, while 60 percent of adults don't get enough exercise to keep fit. The result of this, combined with poor eating habits? The epidemic of obesity and associated health problems currently gripping the United States.
The good news is that weight gain can often be avoided or reversed with regular physical activity. Aim for 30 minutes of moderate exercise most days of the week — the U.S. Surgeon General's recommendation, as well as part of the Good Health Guidelines in Weight Watchers PointsPlus™ Program. Any activity that you enjoy and resolve to stick with is fine. "Exercise" doesn't have to mean working out at the gym or engaging in competitive sports: It can be any physical activity, including gardening or housework, that gets you moving and using energy.
It isn't even necessary to pack that 30 minutes of activity into a single burst; it can be achieved in shorter increments — such as three 10-minute sessions — throughout the day. Try to increase your physical activity in as many ways as you can. Below are some tips for doing just that, whether you're at work or at home.
At work

Walk to work, or at least get off the bus or train a stop early and finish the journey on foot. If you drive, try to park a distance from your office.
Program regular breaks into your workday to move around the office.
Take the stairs, not the elevator.
Go for a 20-minute walk at lunchtime.
Visit your colleagues in person, rather than calling or e-mailing them.
Stand whenever possible (while on the phone, for example).
Time to kill before an appointment? Try walking up and down the hall or doing some calf raises.

At home

Walk or ride a bike to the store instead of driving.
Hide the TV remote, and get up to change the channel. Better still, turn off the TV and play with your kids, or take your dog for a run.
Wash your car manually.
Recruit an activity buddy: You're more likely to persevere if you exercise with some company.
Keep comfortable shoes handy in the car; use them whenever an opportunity to exercise arises.

Be sure to reward yourself when you reach your exercise goals.
Build it up
One half hour of moderate activity a day is usually all that's required to maintain adequate physical health. If you want to boost your cardiovascular fitness, gradually add more vigorous activity, like running, in-line skating or jumping rope, to your regimen until you've built up to 30- to 60-minutes sessions, three to four times a week.
10 reasons to get moving
Need an excuse to get active? There are at least 10 that we can think of! Regular moderate exercise...

Makes you feel great
Helps boost your metabolism
Burns off calories, aiding weight loss
Tones muscles and improves shape.
Helps to lower blood pressure and cholesterol levels
Can reduce the risk of heart disease, stroke, diabetes and some cancers
Improves sleep, promotes relaxation and combats depression
Increases strength and flexibility
Keeps bones healthy and prevents falls in the elderly
Helps you maintain your desired weight for a lifetime

12 Quick Workouts for Work or Home

8 Tricks for Boosting Your Metabolism - Healthy Living on Shine

2011-01-06T15:20:00.000-07:00

Hello folks; here's some more tips to help in your fitness quest. The eight tips in the article below are valid.

Something else to boost your metabolism... get up and MOVE! If you are unable to do very much... then just start. Take a step, then another. If 5 minutes is all you can handle, then do 5 minutes. Gym equipment is not required, walk around your living room.

Depressed? Make yourself move. Exercise releases endorphins. Works better than happy pills. When you don't feel like moving. It's a conscious decision to do so. Like wiping your rear after you crap! Sometimes it's just like that. If you don't wipe your rear you are going to have issues... if you don't move you are going to have issues. It doesn't have to be fancy, you don't have to be cheery, just do it. Make it happen. Decide.

It is totally your choice. How do you want to live. Being miserable... or feeling good. It's up to you.

By the way... yes I do know. Been there done that.....

Life is a journey, you choose how you walk the path.
Mary E. Robbins
307.788.0202
Robbins Run Ranch

P.S. Good article below enjoy.....

By Danielle Braff

8 Tricks for Boosting Your Metabolism

Remember how, during your teens and 20s, you could eat practically anything and not gain a pound? Now that you're hovering around middle age, you've probably found that's just not the case anymore. Part of the problem is that your metabolism decreases as a result of other age-related factors, like decrease in muscle mass. However, there's no need to give in to a bigger pant size just yet! Read on for eight ways to rev up your metabolism and keep those unwanted pounds from your waistline.

Do Intervals
Mixing in fast-paced intervals raises your metabolic rate higher than doing a steady cardio workout, and will continue to do so up to an hour after you’re done, says Kristin McGee, a trainer and Pilates instructor whose client list includes Tina Fey and Bethenny Frankel. An Australian study also found that women who did intervals while they were biking lost three times as much fat as those who worked out at a steady pace. If you’re a walker, simply walk at your normal pace for 1 to 2 minutes, then speed-walk for 30 to 60 seconds. Repeat the sequence 10 to 15 times.

Opt for Caffeine
It’s time to hit Starbucks. A study published in the journal Physiology & Behavior shows that coffee drinkers have a 16 percent higher metabolic rate than those who abstain or drink decaf joe, because caffeine increases your heart rate and stimulates your central nervous system. Spread out the cups over your entire day to keep your metabolism running at a boosted rate—just be sure to have your last cup by early afternoon so you can hit the pillow with no problems later on.
Discover 9 fun facts about Starbucks, the world’s largest coffee chain.

Add Some Ice
Though the increase is modest, there is some evidence that drinking cold water can cause a slight surge in metabolic rate. Since your body maintains a core temperature around 98.6°F, cold water will be brought to that temperature after being consumed and calories are burned during the warming process. Discovery Health deduced that you can burn up to 70 extra calories a day if you follow the common rule of drinking eight 8-ounce glasses of cold water per day. Need another reason to up your water intake? Researchers at the University of Utah found that participants who drank half of the recommended amount of water per day (four 8-ounce glasses), not only showed signs of dehydration, they also experienced a 2% decrease in calories burned per day.

Eat a Big Breakfast
It’s time to nix the oatmeal with skim milk. Instead, start your day with a fatty breakfast, including eggs and even a piece of bacon, suggests Molly Bray, PhD, lead author of a recent study showing that a fat-filled morning meal will jumpstart your metabolism for the day faster than a lowfat, low-calorie breakfast. Another study published in the American Journal of Epidemiology found that people who eat 22 to 55 percent of their total calories at breakfast gain 1.7 pounds over four years. That’s not bad considering those who eat 0 to 11 percent of their calories in the morning gain nearly 3 pounds.

Drink Green Tea
Not only does green tea contain enough antioxidants to keep colds and the flu at bay, but it also does wonders for your metabolism, according to a study published in the journal Phytomedicine. Researchers found that people who drank the equivalent of three to five cups daily for three months shaved 5 percent off their body weight. Green tea contains ECGC, a plant compound that stimulates your metabolism, says Rania Batayneh, MPH, a nutritionist in private practice in San Francisco and Portland, Oregon, and founder of Essential Nutrition consulting.

Don't Skimp on Dairy
Calcium-rich foods and drinks, including milk, yogurt and cheese, increase the rate at which fat turns into waste, says a study by researchers at the University of Copenhagen published in the The Journal of Nutrition. It doesn’t matter what form of dairy product you’re consuming as long as the serving size is adequate (keep it lowfat!)—either a full glass of lowfat milk or 6 ounces of yogurt is perfect. Also, the study noted that you have to actually ingest the calcium in its natural form; supplements don’t work due to differences in the chemical makeup.

Build More Muscle
Gaining lean muscle mass boosts your metabolism and makes losing weight much easier, McGee says. If you add just 5 pounds of muscle to your body, you’ll burn up to 150 more calories per day without even working out those muscles. And, you can burn an average of 600 calories per hour during your cardio workout thanks to that extra muscle mass. “Muscle burns more calories than fat does, even at rest, so any strength-training activities to build lean muscle are excellent,” McGee says. The key is to challenge all your muscles and do a full-body strength-training workout, hitting your core, arms, legs, back and chest.

Pick Up Heavier Weights
By using heavy weights at a very slow rate—twice as slow as would feel natural—you break down your muscles (you’ll know the weights are heavy enough and the workout slow enough if you start to shake after just a few lifts or squats). Researchers at Wayne State University found that when your body repairs those overworked muscles, it causes your metabolism to increase for up to three days after the workout.

8 Tricks for Boosting Your Metabolism - Healthy Living on Shine
Original article appeared on WomansDay.com.

Health And Fitness Needs Of Women at 50+

2011-01-05T10:22:00.002-07:00

My husband decided he was going to retire this spring, and I turn 51 on February 5th, 2011. That sounds so strange to me. It is truly amazing just how fast the years have gone. I remember when I was a small child and summer seemed to stretch on and on. Oh my and the school years in grade school; you know each one was a century long. How perspectives change over the years.

At any rate, the following article caught my eye. It has some good info. Whether you are 50 and above or not. If you are not, you will be... if you stay in this life that long. There is no getting around it.

Main premise is taking care of your body and mind. I would like the second half of my life to actually be enjoyable rather than a painful test of endurance. So, being healthy mind body and spirit is important to me.

I look around at the folks that can barely move, some much younger than I am; and I cringe at the thought of their futures.

Be well my friends.
Life is a journey, with new twists and turns along the way.
Mary E. Robbins
Robbins Run Ranch
307.788.0202

Here come the golden years, time to enjoy and reap benefits of living a hard working life. Turning 50 and going on to 60, 70 and 80 should in no way hamper achieving optimum health & fitness goals. Recent studies indicate that between the ages of 30 & 70 many of the symptoms & conditions that were traditionally associated with normal aging are in fact the result of sedentary lifestyles.

This article has tried to cover certain health & fitness needs of women at 50+:

NUTRITIONAL NEEDS

The dietary needs for seniors is basically the same as it is for younger people, but there are a few differences to consider. Each one of you holds the power to improve your nutritional status by bringing about certain modifications in the diet pattern.

Choose a diet rich in a variety of plant-based foods. Antioxidants and other phytochemicals found in vegetables and fruits can help prevent the cell damage that, over time, can lead to the weakening of body tissues such as skin, organs and vessels, and diseases such as cancer. Try new recipes from the newspaper, cooking magazines, television cooking programs or internet web sites.
Aim at eating at least five servings of vegetables and fruits each day. Make sure that vegetables, fruits, whole grains and beans cover two-thirds (or more) of your meals, while animal-based foods cover one-third (or less). Fruits and vegetables contain antioxidants and other phytochemicals that are potent cancer fighters. By choosing to eat more foods that come from plants and fewer that come from animals, you can benefit your health in many ways, including helping to prevent cancer and heart disease, maintain a healthy weight and promote digestion. Try adapting favorite recipes to include larger amounts of plant-based foods and smaller amounts of meat or poultry.
Drink alcohol only in moderation, if at all. Some drinks, especially young red wines such as Beaujolais, contain anti-oxidant vitamins and minerals, which can help to reduce the risk of heart disease and some cancers. Beers and Champagnes can also provide beneficial nutrients. Drinking can be a very pleasurable part of a healthy lifestyle, but drinking to excess can cause liver damage, mood and energy-balance problems. Try not to drink on an empty stomach as this can cause your blood sugar levels to crash.
Select foods low in fat-You can use olive oil, sesame oil or walnut oil to enhance the flavor of your food or for cooking, but do try to keep the quantity low.The type of fat found mainly in animal products like meat, whole milk, cheese, eggs, butter and lard, is called saturated fat. There are many reasons to avoid eating a diet high in saturated fat, and in fat overall. This type of diet possibly increases the risk of cancers of the lung, colon, rectum, breast, prostate and endometrium. It also increases heart disease risk. Excess calories are a final reason to avoid overindulging in fat--too much fat and too many calories can lead to weight gain, which itself increases the risk of some forms of cancer, particularly endometrial cancer. Obesity also heightens risk for heart disease, diabetes and high blood pressure.
Control Salt in diet :To cut down on salt, read food labels and look for low-sodium versions of your favorite processed foods. Fresh foods have less sodium than commercially canned or frozen foods. Prepare your foods with less salt, avoid adding it to cooking water and taste your food before salting. Flavor your foods fabulously with fresh and fragrant herbs, spices, salsas, chutneys and healthful sauces. Experiment in the kitchen. Invite friends over for a delicious dinner of brand new dishes.
Prepare and store foods safely.-Keep hot foods hot and cold foods cold. Make sure your refrigerator temperature stays below 40¡ F. Don't allow perishable foods to sit at room temperature for more than two hours, or more than one hour in hot weather. Store groceries or leftovers quickly in the refrigerator or freezer. Be sure to carefully read expiration dates on food labels and take note of visible food spoilageKeep raw meats away from other foods and use different cutting boards for chopping vegetables and meats.
Make your daily fluid intake 3 to 5 pints and even more in summer Water helps the fiber in your food to swell and perform its duties. It also helps to metabolize other nutrients from your food, keep your skin and hair healthy and prevent your body from becoming dehydrated.
Include Some ‘GOOD’ Bacteria in your daily diet, in form of 'LIVE' yogurt containing Bifidus and Acidophilus.- A small pot of ‘bio’ yogurt a day should help to keep a healthy balance of good and bad bacteria in your gut. If you don’t like or are unable to eat live yogurt, seek the advice of your dietician.
Include some dairy products or other significant calcium sources of calcium in your daily diet: Getting enough calcium and vitamin D can help prevent osteoporosis, the leading cause of bone fractures in older women.
Do not use tobacco in any form. Smoking puts your health at risk. It is the main cause of lung cancer and also contributes to cancers of the mouth, throat, pancreas, cervix and bladder. Tobacco use is responsible for 30 percent of all cancers and increases the risk of heart disease and respiratory disease. Even if you're a long-time smoker, you can still benefit from quitting.

Aim at eating a well balanced diet to get all the nutrients your body needs. Talk to your doctor about your changing nutrient needs and possible interactions with medications. A multivitamin and mineral supplement is a great "nutritional insurance policy" to make sure you're meeting your nutrient needs.

Recommended Daily Allowance (RDA) for Women Over 50

Vitamins		Minerals
Vitamin A	800 RE	Iodine	150 mcg
Vitamin E	8 mg	Iron	10 mg
Vitamin K	65mcg	Zinc	12 mg
Vitamin C	60 mg	Selenium	55 mcg

Recommended Daily Intake (RDI) for Women Over 50

Vitamin D	10-15 mcg	Calcium	1200-1500 mg
Vitamin B6	1.5 mg	Phosphorous	800 mg
Vitamin B12	2.4 mcg	Potassium	1.8-5.6 mg
Niacin	14 mg	Magnesium	300 mg

Leading a healthy lifestyle is helpful at any age. It's not expensive, and it’s never too late to take charge of your life by starting an exercise program and eating well. Staying active and eating well will reward you with increased vigor and a new zest for life!

DAILY HEALTH CARE

VISION

Keep your eye glasses clean and use good lighting for close work.
Have your eyesight checked every year. Your glasses might need changing and examination could detect a treatable condition such as cataract or glaucoma.
Flu injections may give a degree of protection and at least reduce the severity of an attack.
Report any pain in the eyes or sudden deterioration in vision, go to your doctor without delay.

HEARING

Deafness is not inevitable in old age; wax accumulates faster, so syringing may help.
If you cannot hear ordinary conversation, see your doctor.

TEETH

Have regular 6 months check if you have your own teeth.
Dentures should be checked at least every 5 years; they may need adjustment or replacing.

FEET

Wear good, supportive shoes-avoid uncomfortable shoes and slippers for daily use.
See the podiatrist if you have difficulty taking care of your feet.

FITNESS NEEDS

Weight gain in midlife is common among women.
Also it needs to be notified that weight gain is associated with age, and not with menopause. Studies have shown that getting stronger, increasing flexibility, and boosting cardiovascular endurance help stave off many hazards of aging. Most women recognize the unhappy tendency to gain about 10 pounds a decade after age 40. But they don't realize that they are losing muscle mass at the same time, At this age about a fourth of the weight loss is muscle. Each lost pound of muscle depresses the body's metabolism by about 40 calories a day. Strength training can replace the lost muscle, get the body's metabolism back up, and keep weight off permanently.

Major Health Benefits
of Increased Physical Activity

Increased cardiovascular fitness by 20_25 percent
Increased flexibility and muscle strength
Decreased depression and anxiety
Weight loss
Lower blood pressure
Dramatic reduction of the risk of heart disease
Stronger immune system
Prevention of bone loss
Aerobic exercise brings additional oxygen & glucose to the brain, both of which are crucial to brain function.
Exercise also aids in the production of Human Growth Hormone which in turn helps us to maintain and develop muscles, strength and stamina.

Before beginning an exercise program, first consult your doctor.
A well-balanced exercise program should include:

Cardiovascular Training or Aerobic exercises
Strengthen exercises.
Flexibility or stretching exercises,

Cardiovascular Training

Without exercise, muscles lose strength (by 30 percent between ages 80 and 90). Bones weaken. Flexibility flags. Balance diminishes, leading to falls. Injuries aside, these problems make it difficult to walk, lift even light weights, and otherwise function normally. The remedy, is a program that builds muscle and bone and improves balance.

Decreasing physical activity and smoking cessation are major factors in weight gain with age. In middle-aged women, genetic factors remain the strongest influence on the amount and distribution of body fat accounting for up to 60% of the variance. Among the environmental factors leading to total and central obesity, decreased physical activity is more important than energy intake and dietary composition. Overall weight gain results mainly from decreasing activity with age and can increase both general and central fatness.

The decrease in physical activity with age need not be inevitable; women should be encouraged to maintain physical activity, even if there are some limitations (such as arthritis). It is no longer sufficient to simply exercise the heart and stretch our muscles. Strength needs to be promoted in those muscles as well.

Whatever you decide to do, what is most important is that you stick with it. Do what you can when you can. If exercise is new to you, start slowly. Always start with warm-up exercises and end with cool-down exercises. Try for a total of ten, fifteen or twenty minutes a day and work up from there. If possible, AICR recommends working up to an hour a day of activity. You don't have to do sixty minute's worth of activity all at one time, however. You can divide it up throughout the day--ten minutes here and ten minutes there--and still reap the benefits.

Strength Training

Strength training–lifting light weights or using resistance bands–is especially important, since it builds lean muscle mass and can prevent bone deterioration. The effects of strength training include a highly toned body, enhanced strength and power, less susceptibility to injury and improved sports performance.

In a study by Morganti et al., 20 women, all 60 years old, exercised twice a week for one year at 84 percent of one repetition maximum (RM). Performing an intense training regime, the women increased their strength in upper-body, lat pull-down by 77 percent, knee extension by 73.7 percent and double leg press by 35.1 percent. Although 40 to 50 percent of the strength gains were observed during the study's first three months, improvements in strength were observed over the program's entire 52 weeks.

Like their younger counterparts, older women also reaped the positive effects of strength training on BMD. In a study by Tufts University's Human Nutrition Research Center on Aging (Nelson et al. 1994), 20 women, ages 50 to 70 years, trained at high intensity two days a week for one year. The authors reported a one percent increase in femoral neck and lumbar spine BMD in the women, compared to the control group participants (no strength training), whose BMD decreased by 2 percent.

BASIC GUIDELINES FOR STRENGTH TRAINING

* The major goal of strength training should be developing sufficient muscle function to enhance the ability to live a physically independent lifestyle.

* Learn the proper training techniques for all of the exercises in the program.

* Maintain normal breathing patterns while exercising, since breath holding can increase blood pressure.

* Perform all of the exercises in a slow and controlled manner. To prevent orthopedic trauma to joint structures, avoid ballistic (fast and jerky) movements.

* Never participate in strength-training exercises during active periods of arthritic pain, since exercise could exacerbate such a condition.

* Control the range of motion so that the exercises are performed through a "pain free arc" (e.g., the maximum range of motion that does not elicit pain or discomfort).

* Never use a resistance that is so heavy it cannot be lifted at least eight repetitions per set. Heavy resistance can be dangerous and damage the skeletal and joint structures. It is recommended that every set consist of eight to 12 repetitions.

* As a training effect occurs, achieve an overload initially by increasing the number of repetitions, and then by increasing the absolute resistance lifted.

* Limit each workout to one to two sets of eight to 10 different exercises. Make sure that all the major muscle groups are included in the training session.

* Don't over train. Two sessions per week are the minimum number required to produce positive physiological adaptations. Depending on the circumstances, more sessions may neither be desirable nor productive.

* Perform multi-joint exercises (as opposed to single-joint exercises) since they tend to aid in the development of functional strength.

* Given a choice, use machines to strength train as opposed to free weights. Machines tend to require less skill, and allow individuals to start with lower resistances, increase by smaller increments (this is not true for all strength-training machines), and more easily control the exercise range of motion.

* Understand that the first several strength-training sessions should be closely supervised and monitored by a trained professional who is sensitive to the special needs and capabilities of the older adult.

Flexibility Training

Try to incorporate the following stretching exercises in your daily fitness routine:

1. FINGER STRETCH:

Place the fingertips of each hand against each other.
Press the palms and fingers together, creating tension along the fingers. Now relax the fingers.
Squeeze the fingers together in tight fists. Relax the fingers and hands.
Repeat 2 times, gradually increasing to 5.

2. BREATHING:

Sit comfortably erect in a chair with your arms at your sides.
As you inhale, gently raise your arms to a count of 4.
Bring your palms together over your head and hold your breath for a count of 4.
Exhale to a count of 4 as you lower your arms to the sides. Establish a rhythm of coordinated breathing and movement.
Repeat the exercise 3 times, and gradually increase to 10.

3. SIT JOGGING:

Sit in a straight back chair.
Inhale as you begin to lift your right foot.
Exhale as you begin to lower your right foot and raise your left.
Jog 10 steps; increase to 50.

4. SHOULDER ROLLS:

Place your fingertips on both shoulders, elbows to the sides.
Inhale as you circle your elbows up and back.
Exhale a you bring them forward and down.
Repeat 4 times gradually, working up to 10.

5. WRIST STRETCH:

Extend your right arm. Place your left hand under the right forearm. Spread the fingers of your right hand comfortably. Flex the wrist back.
Stretch the wrist forward and down.
Repeat 2 times on each side, gradually working upto 5.

6. SHOULDER LIFTS:

As you inhale, lift both shoulders. As you exhale, lower them and relax.
Repeat 4 times, taking deep breaths between repetitions and increase gradually to 10.

7. ANKLE STRETCH:

Sit comfortable erect in a straight-backed chair with both your feet flat on the floor.
Extend the right leg forward and inhale as you raise it off the floor, gently pointing your toe.
As you exhale, flex your foot so that the toes are pointing towards the ceiling.
Inhale again as you point your foot, and exhale as you flex it.
Now wriggle your toes, relax your foot, and return it to the floor.
Repeat with the left leg. Gradually work upto repeating 5 times on each side.

POSSIBLE DISABILITY OF DISEASES

While reaching upto the old age a number of diseases do creep in to our bodies. These are mainly concerned with joint pain, chest pain and other kinds of illness. Some of them are listed below:

OSTEOPOROSIS: This a manifestation of the normal wear and tear sustained by major joints throughout life. Adequate intake of calcium and vitamin D and regular weight-bearing exercises and strength-training exercises are the most important preventive measures you can take. Various studies have shown that when our bones are taxed from exercise they grow stronger and denser and more resistant to fracture.
RESPIRATORY INFECTIONS: The old are more at risk, too, from respiratory infections because their lung tissue has lost so much of its elasticity and resilience. They can develop certain diseases like asthma, lung cancer, etc. These can be prevented by doing deep breathing exercises, avoiding excess of smoking and pollution.
BREAST CANCER: This is believed to result from a series of alterations in the genes of breast cells. The exact causes are not known but age, hormones and family history appear to play an important role. The best way to prevent this disease is early detection. Performing monthly breast self-examinations, having annual manual breast examinations by a doctor and having regular mammograms are life saving measures that every women should take.
SKIN: Cleansing your skin everyday lowers your risk of skin infections by reducing the amount of oils, debris and bacteria, that accumulates. The best care of the skin is to protect it from sun. Keep eating a balanced diet, cleansing and moisturizing the skin as and when required Avoid smoking cigarettes, substances that are allergic to your skin, cuts, abrasions and burns, which can lead to infection or scarring.
BLOOD PRESSURE: More than half of all women at 60 and above have high blood pressure. High blood pressure makes your heart work harder than usual. At first,this makes your heart stiff and weak, weakens arteries and can also lead to stroke by promoting the formation of blood cells in arteries in the brain. This can be treated effectively by losing excess weight, regular exercise and through medication also. Desired Healthy blood pressure should lie within the range of 160mm hg - 170mmhg.
CHEST PAIN (ANGINA): In the cardiovascular system, the arteries slowly harden and arterial plaque clogs up the blood vessels, a process that can lead to strokes and heart diseases. Angina is the chest pain caused by a reduced supply of oxygen to the heart muscle. You may feel a tight, heavy, or squeezing sensation deep beneath your breast bone or in a band across your chest.
The pain may radiate to your left arm, shoulder, neck, jaw, or down your back. You may also experience nausea, sweating or shortness of breath. If you feel any of the above mentioned pains, consult doctor immediately, for best prevention. This often occurs during physical exertion or emotional stress and may last only a few moments.
DEPRESSION: In older people, depression can result from a stroke, diabetes or some type of cancer. It can disable you emotionally, physically, socially and professionally. Depression usually results from a combination of genetic, biological, psychological and environmental factors and also sometimes from an imbalance of brain chemicals. Severe stress, grief, or other difficult changes in a person's life may contribute to this chemical imbalance. Family history is also a factor. Unlike milder feelings of sadness or the blues, major depression seldom goes away with time or an improvement in circumstances. It's treatment usually involves medication or psychotherapy or both of them together. Do if you experience any of these symptoms, consult your doctor immediately.
FLU AND PNEUMONIA:
An annual flu shot is strongly recommended for women 60 and older, as well as women with heart, liver or kidney disease, diabetes, aids, or any type of lung disorder. Even if you are in perfectly good health, you should consider having an annual flu shot. You need to get a full shot every year because new strains of the influenza virus develop every year. If you have any risk factors for complications from influenza, you should also be vaccinated against a common bacterial form of pneumonia. One vaccination provides lifelong protection. Ask your doctor about being immunized against pneumonia.
URINARY INCONTINENCE: This is the involuntary loss of urine from your bladder. It is characterized by the leaking of urine when you sneeze or cough. One out of 3 women 60 and older, experience this disease. You may feel a growing sense of isolation as you gradually restrict your social activities for fear of having an embarrassing accident. If you experience incontinence talk to your doctor. Surgery, medication or a program of bladder training to increase the capacity of your bladder can help you regain control of the functioning of your urinary system.
MEMORY LAPSES:

This is very common after 60 and causes the loss of intellectual abilities such as memory, thinking, reasoning, judgment, orientation and concentration and it can cause drastic changes in personality, mood and behavior. During the early stages of disease, women are cared for at home and during the later stages, women may become extremely confused, disoriented, unaware of their surroundings, irritable, suspicious, fearful or even violent. They may become unable to perform daily functions, such as dressing, eating, or using the toilet. This disease requires proper caring of the person. Good nutrition is important because deficiencies of vitamins and other nutrients can intensify the symptoms of this disease

Tips for mental fitness

Learn to adapt to a lifestyle that is not governed by the need to earn a living.
Recognize your own strengths and put them to work in new and fulfi11ing ways.
Plan for the future so you have plenty to look forward to.
Set yourself new goals.
Stay tuned in to the outside world, including current events, the social scene, family life, and the arts.
Hang on to your own identity, no matter what pressures there are to conform to the geriatric mold.
Maintain standards of dress and behavior that add to feelings of self-respect.
Keep self-pity and any other negative tendencies at bay so that you present a positive and purposeful image to the world.
Be dignified, not submissive

Don't let health problems keep you from starting an exercise program. Exercise can make a real difference not only in how you feel physically, but also mentally and emotionally.

Social Aspect

In aging, as throughout your life, it is very important to keep active and stay interested in the world around you, and to find a supportive and challenging contexts in which to promote continued personal growth and obtain fulfillment.

Everyone of retirement age should build some exercise into their daily round, but under a doctor's supervision. It will pay dividends.
Make a point of walking or possibly, bicycling to the store.
Use the stairs instead of the elevator when possible.
If you have no dog of your own, perhaps offer to take someone else's for a walk.
Take up an activity that you enjoy, such as, golf, dancing, walking, swimming, tennis, or gardening, at least 3 times a week and preferably everyday.
Start an exercise routine to mobilize your joints. Use the warm up and flexibility exercises.
A heart attack does not ban you from activity; exercise in moderation is advisable.
It is never too late to start.

Hence, retirement is not the end of one's life. Cope up with it as you did with all other aspects of life. Instead, retirement can give you a whole new vision of life, exploring a complete new world in itself. Millions of women today are finding these leisure years as rewarding as their working years.

Fitness Articles ::: Women At 40 : Health And Fitness Needs Of Women at 50+

For healthy eating, swallow a rainbow - KNDO/KNDU Tri-Cities, Yakima, WA |

2010-12-30T07:14:00.000-07:00

I came across this great article on healthy eating this morning For Healthy Eating, Swallow a Rainbow, and wanted to share it with you. As it turns out the author of the article, Patty James, has a book as well.

I liked the way she broke out the various properties the veggies have that our bodies need to be healthy.

Enjoy.

Life is a journey, enjoy the trip!
Mary E. Robbins
Robbins Run Ranch

By Patty James

Why is it important to eat lots of different colored fruits and vegetables? Because each colored vegetable and fruit has unique properties and there is strong evidence of interactions between the colors that are beneficial to your health. Eating by the Rainbow is vitally important to your well-being.
Here are the colors:
Red foods contain lycopene that helps rid the body of damaging free radicals and protects against prostate cancer, as well as heart and lung disease. The red foods are loaded with antioxidants thought to protect against heart disease by preventing blood clots, and may also delay the aging of cells in the body.

Tomatoes
Beets
Radishes
Red cabbage
Cherries
Cranberries
Pink grapefruit
Red grapes
Red peppers
Pomegranates
Red potatoes
Watermelon
Raspberries
Red apples
Rhubarb
Strawberries

Orange and Yellow foods contain alpha carotene, which protects against cancer, but also contain beta-carotene, which the body converts to vitamin A, protecting the skin against free-radical damage. Beta-carotene is also good for night vision.

Yams and sweet potatoes
Carrots
Yellow apples
Apricots
Butternut squash
Cantaloupe
Carrots
Grapefruit
Lemons
Mangoes
Nectarines
Oranges and Tangerines
Papayas
Peaches
Pears
Yellow peppers
Persimmons
Pineapple
Pumpkin
Yellow summer or winter squash
Sweet corn
Yellow tomatoes

Green foods contain the chemicals that help ward off cancer by inhibiting carcinogens. Chlorophyll is the component that makes plants green, and it is purifying in the body. Many green foods also contain calcium and minerals.

Kale, spinach, and other leafy greens
Green apples
Artichokes
Sea vegetables
Asparagus
Avocados
Green beans
Broccoli
Brussels sprouts
Green cabbage
Cucumbers
Green grapes
Kiwi
Lettuce
Limes
Green onions
Peas
Zucchini

Blue, Indigo, and Violet foods contain the compound anthocyanins that not only give food their color but also have been shown to reduce the risk of high blood pressure and increasing heart health.

Blueberries
Blackberries
Purple grapes
Figs
Raisins
Plums, fresh and dried
Eggplant

White foods, though not part of the color of the rainbow, contain properties that have anti-tumor qualities, such as allicin in onions as well as other health-improving antioxidants such as the flavanoids. The white foods, like bananas and potatoes, contain potassium as well.

Bananas
Onions
Cauliflower
Garlic
Ginger
Jicama
Mushrooms
Potatoes
Parsnips
Turnips

So how do you incorporate these fruits and vegetables into your daily eating habits?
Here are some sample menus to get you started:
Breakfast:

An orange. Sauté 1/2 red pepper, ½ onion, 2 shitake mushrooms, and 2 cloves garlic. Add 3 cups leafy greens (spinach leaves are fine) and 3 eggs. Cook until eggs are done and serve.
Strawberries. Oatmeal made with cubed butternut squash or pureed pumpkin, topped with raw walnut pieces and raw pumpkin seeds.

Lunch:

Turkey sandwich on whole grain bread with sprouts, lettuce, tomato slices, avocado, and grated carrots. Serve with a 2-cup salad made with romaine lettuce and raw cauliflower, broccoli, and garbanzo beans.
Spinach salad topped with black olives, cherry tomatoes, cucumbers, green onions, and cauliflower. Add beans or chicken if you like. Toss with fresh lemon juice and either olive oil or flax oil or a combination of the two. Sprinkle fresh parsley, chopped, on top.

Dinner:

Grilled fish or chicken breast or black beans and brown rice (protein). Coleslaw made with green and red cabbage with red onions and grated carrots. Baked yam.
Pasta primavera made with spinach fettuccini, sautéed red peppers, onions, garlic, zucchini, carrots, and whatever else is in season.

Snack:

1 cup blueberries and cantaloupe
Jicama slices with salsa and celery with hummus or peanut or almond butter
Pineapple chunks and banana slices
Raw veggies with your favorite dip. Hummus is a good choice.
Tangerine slices with herb tea

Remember that you need 5–9 cups of vegetables and fruits a day for good health. Make sure at least half of your veggies are raw. Don't forget that juicing can incorporate many colored fruits and veggies easily and may be a good choice for those who may not be able to chew raw fruits and veggies.
Patty James is a Certified Natural Chef with a Master's degree in Holistic Nutrition and was founder and director of the Patty James Cooking School and Nutrition Center, the first certified organic cooking school and nutrition center in the country. She created the Patty James Health Guide, a guide to life-long healthy eating and lifestyle. Patty is a frequent guest speaker in public and private schools around the US, the Clinton Foundation in New York, as well as to health practitioners and organizations. Patty runs Shine the Light on America's Kids, an organization whose mission is to shine the light on all aspects of kids' health in America. She is the author of More Vegetables, Please! Website: PattyJames.com and ShineTheLightOnKids.org

For healthy eating, swallow a rainbow - KNDO/KNDU Tri-Cities, Yakima, WA |

Weight Loss Sabotage - Prevention.com

2010-12-28T07:12:00.000-07:00

Here is the question of the day. Have any of us not run into this in some form. Deliberate or not... hmmmmm...

Weight Loss Sabotage

Dieting with the Enemy

Are friends and family making you fat?

By Colleen Pierre, RD , Colleen Pierre, RD, is an associate profesor of aging, nutrition, and fitness at Johns Hopkins University in Baltimore and coauthor of Jerry Baker's Giant Book of Kitchen Counter Cures (Baker Books 2001)

Want to really bring out the worst in people? Try weight loss. Ten pounds or a ton, you'll be showered with so much fattening food--sabotage by people who claim to love you--that it will send the price of sugar cane and lard futures through the roof.
Why is that?
I've seen it happen so many times to my weight loss patients that when they come in and confess they fell off the wagon, I'm ready with my ritual response: "Who did this to you?"

They're always shocked to think that someone else may have had a hand in their weight loss failure. Then it dawns on them: Oh yeah, the chocolate cake care package Mom just sent, the surprise candy from the usually unthoughtful husband, the coworker who left the gift-wrapped Oreos on your desk. "Why is that?" they always ask. Dietsaboteurs," I explain. "They're everywhere." In fact, in one survey, 24,000 overweight women reported that weight loss created problems in their relationships that regaining the weight would have resolved.

Friend or Foe?
The problem usually starts because you're in change mode (and darned happy to be there), but your friends and family aren't.

"Rarely would a real friend malevolently undermine your diet," says nutrition professor Audrey Cross, PhD, of Rutgers University in New Brunswick, NJ. "They just do unconscious things to keep the relationship the way it was." And there are lots of reasons why.

They feel guilty. Your success pricks their conscience, since they may think they should be pursuing weight loss too. But for many, teasing you back to normal with "you're doing so well; a little won't hurt" sabotage is often easier. And if it starts an eating frenzy that ends in weight gain, sadly, that's secretly okay with friends like these. You've proven once again that weight loss is impossible; now they can relax and not try.

They don't understand. Other folks (often spouses!) who've never had a weight problem can't understand why you don't go back to eating normally now that you've lost that weight. And besides, they've suffered enough with all the changes around the house, and they want this to be over.

They miss the old you. Or more specifically, the food experiences you once shared. Food is often how we express love. Baking cookies for your kids (and of course eating some together). Or going to happy hour with coworkers. When my client Stephanie began progressing, her husband started showing up Friday nights with a big chocolate bar, something they used to enjoy together.

How do you politely say "back off" to those you love?

Make Friends with the Enemy
Researchers have figured out three classic actions likely to pave the way to long-term weight loss success and fend off sabotage, whether deliberate or subconscious, says Jessica Kasinoff, coordinator at the Duke Diet & Fitness Center in Durham, NC.

Start with exercise. It builds muscle, burns calories, reduces stress, and, best of all, creates the positive mood that makes you strong enough to avoid saboteurs.

Monitor your exercise and food. Plan your workouts and meals, and write down every bite. This will keep you honest, and it may also help you recognize the people and events that do you in. Then you can develop strategies to deal with them.

Create a supportive environment. "It's important to ask for help," says Carlo DiClemente, PhD, coauthor of Changing for Good, whose strategies for curing drug and alcohol addicts are now being used to help people change the way they eat.
Asking is tricky because we really don't know how to do it. We tend to believe that if people loved us, they'd know what to do. Not true! My client Sharon likes it if her husband takes her plate away from her when he thinks she's had enough. Natalie, on the other hand, would secretly eat twice as much if her husband did that.

The staff at the Duke Center finds this so critical that they have created a "Dear Supporter" letter that goes home with dieters after their 3-week stay. You could write such a letter yourself if you have trouble voicing your needs directly.

Whether you write it or say it, be specific about your weight loss needs. Even those closest to you can't read your mind. For instance, if being constantly asked how much you've lost will drive you to cheat, let people know. For others, constant checking in may help keep them on track. If you need support when the late-night munchies hit, ask your friend if it's okay to call.

With Friends Like These ...
There are some downright vicious diet saboteurs who work to undermine you. They may pressure you to eat the way they do in order to remain part of a group, not-so-subtly implying that you're no friend if you don't. Dr. DiClemente suggests saying clearly out loud, "This is not helpful to me." They can't deny they've heard you, and you have a chance to recommit to your plan of action. You may have to avoid them for a while or find less toxic friends. If all else fails, "call a sponsor," he says, lapsing into the classic Alcoholics Anonymous strategy. Join a group such as Weight Watchers for support, or call someone you know who will talk you through it.

If you've been direct in asking your spouse for help but don't get it, you may need to seek couples' or family counseling. Poor response often suggests something else is going on.

Most family and friends will be glad to help if you nudge them in the right direction.

Last Updated: 10/04/2004 Copyright (c) Rodale, Inc. 2003
Weight Loss Sabotage - Prevention.com

Article has some valid points... hope it was useful to you.
Mary E. Robbins
Robbins Run Ranch

21 Simple Ways to Be Healthy

2010-11-12T03:07:00.001-07:00

I woke up in the middle of the night, and since I was up decided to sort through some email. I came across the following article... enjoy...

Want Healthy Habits? 21 Ways to Get There - 21 Simple Ways to Be Healthy- Beliefnet.com

Want Healthy Habits? 21 Ways to Get There

By Holly Lebowitz Rossi

What does "healthy" mean to you? Perhaps it means freedom from illness, or the best possible performance of your body. Or health might be a state of mind, something that fits into the category of "I know it when I see it." Regardless of your health goals, these tips can help you feel better—starting right now.

Eat

Eat well, eat often--4-6 small meals a day to optimize your metabolism and keep your body energized and in balance. Don't deny yourself treats, but make sure that the majority of your food choices are high in nutrients, fiber, "good fats," and lean protein. Local, in-season, and organic when possible? All the better.

Sleep

A recent scientific study showed that people who slept fewer than 7 hours each night were three times as likely to catch colds as those who slept 8 hours nightly. So tuck in and get your zzs!

Love

Falling in love feels great, we all know that. Love triggers the release of all manner of feel-good brain chemicals that bathe our bodies in happiness and well-being... even protection from illness. But that's not the only reason love—be it romantic or platonic--is a health-giving thing. When you choose to love, you experience what pianist Arthur Rubinstein famously said "Love life, and life will love you back."

Talk

Sometimes you feel bad because something's on your mind, skulking around and sabotaging your well-being, inside and out. Talking to a trusted friend or therapist can help you sort out what's really going on inside—and map out steps to make it better.

Laugh

Did you ever think of laughter as an ab-toning exercise? Well, it is! Plus, it's a blood-oxygenator, endorphin-releaser, and general body relaxer. Ha HA!

Move

So many of us spend most of our time sitting—on the couch, at our desks, in the car. But the human body was meant to move, stretch, expand, and engage. So take a walk, jump in a pool, skip rope, or just lift your arms toward the sky and see how high you can reach.

Breathe

Drawing breath is the most fundamental thing we do to stay alive. But it can be so much more than a survival technique. Try taking ten long, mindful breaths, feeling clean oxygen come smoothly into your body, CO2 and toxicity gently flowing out. Don't you feel better already?

Give

Studies have shown that volunteering can help alleviate depression and may even contribute to longevity. So help clean up a local park or volunteer at a nursing home, and know that you can feel great about what you've given, but also what you've received.

Learn

Take the time to educate yourself about health challenges that you face in your life. Seek out trustworthy resources, hit the library and the Internet, and above all, don't be afraid to ask your doctor to be your educator.

Change

The principle of "cross-training" is embraced by athletes who know that changing things up keeps our bodies primed, flexible, and in top form. Try cross-training your life by bringing healthy variety into your diet, fitness, work, and social habits.

Plan

Is there any more comforting feeling than waking up with a cold and realizing you don't have to drag yourself to the store for tea, lozenges, and decongestants? Set your home up for healing by planning ahead, keeping supplies fresh... and doctors' numbers easily accessible.

Drink

Water, that is. Imbibe 8-12 glasses (8 ounces each, please!) of clear, hydrating fluid to keep your system functioning at its best—and toxins moving toward the exits.

Play

Remember when you were a kid and your mom called you in to dinner? You were so engrossed in playing, you couldn't believe it was already dark outside! Play takes many forms, from a romp around the yard with the dog to doing a jigsaw puzzle to (gulp!) attempting a cartwheel. Play today to feel healthy and alive—make the word of the day "fun!"

Create

Do you want to feel better? Make something. Maybe it's a knit scarf, maybe it's a beaded mosaic. Maybe it's a sandcastle or a container garden. Doing creative activities not only engages your brain on an above-the-everyday plane, it is believed to contribute to better heart health and even longevity.

Walk

"Me thinks the moment my legs begin to move, my thoughts begin to flow," said Henry David Thoreau. So put one foot in front of the other and take a walk through a park, in the woods, on the beach, or around the block, and see what flows.

Sing

Singing requires deep breathing, and deep breathing oxygenates your blood and makes your body happy. So tra-la-la yourself to good health!

Rest

A rest is not the same as a nap or a night's sleep, but it is a crucial aspect of good overall health. Schedule "time-out" time each day—make an appointment in your calendar if necessary!—to unplug and vege out with a magazine, a meditation CD, or just the blessed sounds of silence.

Think

When health challenges present themselves, think before you act. Research your treatment options, talk to trusted professionals and friends, and take a step back to assess a situation in the larger context of your life and health.

Dance

"Stifling an urge to dance is bad for your health," said Adabella Radici, "It rusts the spirit and the hips!" So whether you're in a club, in your bedroom, or even in the bathroom at work, put on an iPod or radio and move, sway, bounce—in other words, dance and feel your body open up.

Cry

"Let it out," we whisper to ourselves or loved ones when tears start to flow. And we mean that both emotionally and physically—tears have antiviral and antibacterial properties, as well as health-giving lubricating effect on our eyes.

Connect

Simple human connection, whether online, over the phone, or even in the doctor's office waiting room, can be a restorative tonic, not to mention protection against the isolation and anxiety that can come when we struggle with health conditions.

Click here to find support from other Beliefnet members.

Holly Lebowitz Rossi is the former Health editor for Beliefnet. See more of her work at her website and at the blog she co-authored, Fresh Living.

*******

Do I have something to add? Perhaps just a thought or two. Not that anything is missing from this delightful article.

It is so easy to be consumed my the minutia of our daily lives that we actually forget to live. Look around, you see it everywhere; especially during this time of the year. Steaming full on into the Holiday Season.

Live your life, take a breath and celebrate your very existence...

Life is a journey, it's up to you whether it's pleasure or a drudge...
Mary E. Robbins
Robbins Run Ranch:
307.788.0202

Anti-Aging Foods Cheat Sheet

2010-09-01T13:28:00.000-06:00

This tasty looking cheat sheet caught my eye. It was in my newsletter from The Dr. Oz Show....

Hope you find it useful...

Life is a journey, a healthy body makes the trip more enjoyable!
Mary E. Robbins
Robbins Run Ranch:
307.788.0202

Anti-Aging Foods Cheat Sheet | The Dr. Oz Show

Consider these foods your anti-aging staples. As a rule, fruits and vegetables high in flavonoids and carotenoids, 2 powerful plant-based antioxidants, will remove the free radicals from your skin and body that cause you to age prematurely.

A well-balanced diet can help you lose weight, live longer and feel fitter. But it can also help you look younger. Forget the fountain of youth. Load up a plate at the feel-better buffet and turn back the clock on a full (and happy) stomach.

Cod contains selenium which safeguards your skin from sun damage and cancer.
Mango provides 96% of your daily vitamin C needs and helps prevent periodontal disease.
Lowfat cottage cheese is full of protein, and therefore promotes hair health (since hair is mostly protein). Just be wary of hidden sodium levels.
Lean beef is full of iron. Iron deficiency can cause nail beds to be thin and concave.
Foods of the Mediterranean: fennel, an anti-inflammatory; octopus, a rich source of Omega-3 fatty acids, B12, iron and zinc; gigantes beans, giant lima beans rich in potassium
Oysters an excellent source of zinc, which aids in protein synthesis and collagen formation.
Red peppers and brussels sprouts are rich in vitamin C, which help build collagen and fight off free radicals.
Blueberries 1 serving of this superfood provides more antioxidant activity than most fruits and veggies. Antioxidants fight the free radicals that cause wrinkles.
Sunflower seeds contain lignin phytoestrogens, which prevent collagen breakdown and boost the skin's lipid barrier.
Tuna contains Omega-3 fatty acids that fight UV-related cell damage and are a rich source of niacin, a deficiency of which causes skin rashes.
Avocados are one of the richest sources of monounsaturated fats and contain biotin for healthy skin.
Watermelon is a source of lycopene, which protects the skin from UV rays.
Kelp contains vitamins C and E, which protect fats in the skin's moisture barrier from free-radical damage.
Lentils are a good source of zinc.
Pumpkin seeds are pumped full of antioxidants and magnesium, which help lower blood pressure and reduce the risk of heart attack and stroke.
Eggs are high in iron and biotin.
Pomegranate seeds contain juice rich in ellagic acid and punic alagin - 2 agents that fight damage from free radicals and preserve the collagen in your skin.
Oatmeal is high in soluble fiber which reduces LDL cholesterol (the "bad" cholesterol").
Black currants contain a compound called anthocyanosides, which can help improve vision. Additionally, this superfood contains 5 times the vitamin C that oranges do, making it a superb immunity booster.
Cranberry juice disrupts the formation of plague and thereby prevents yellowing of teeth. The flavonoids in cranberry juice also counteract the damaging effects of bacteria that cause tooth decay. Be careful that you aren't drinking a sugar-laden cranberry juice cocktail.
Dark chocolate will help curb your sweet tooth and is rich in flavonoids.
Red wine made with the dark skin and seeds of the grapes that are rich in polyphenols, a type of antioxidant that includes resveratrol. If you aren't a drinker, opt for grape juice or a resveratrol supplement available at your drug store for about $25.

Near my heaviest weight, yet closer to my goal than ever…

2010-08-13T20:42:00.002-06:00

A friend of mine asked me how close I was to my goal today. Her name is Colleen. We used to belong to a group of ladies that were trying to lose weight that has long since disbanded. I started thinking about just how close I am to my goal. The following is my answer…

I miss the group too. Or rather the ladies in the group...lol... I am rather heavy, 302 lbs as of last Sunday. However I am closer to my goals than ever before.

That probably sounds pretty strange... considering that gives me over 150 lbs to lose. 303 pounds is the heaviest I have ever weighed at. If I've been heavier I don't know what the actual weight was.

So How am I closer to my goals ... I am closer to my goals because the depressive compulsive self destructive subconscious beliefs and behaviors that were so much a part of creating this unhealthy weight are no longer dominant in my life.

I eat now because I am hungry, not unconsciously burying emotions or because my stress levels are off the charts. Yes sometimes my stress levels are still off the charts. But my coping skills have shifted.

The compulsive eating got pretty hairy this past year. Having my mother live with us after the family home of over 100 years burned down... after all the issues of the past years ... was... well I don't know what it was. What I do know is that the experience was part of my journey. A journey through depression and panic attacks so bad that the muscles around my chest contracted to the point of making it nearly impossible to breathe.

Who'd a thought that could happen? It's been an interesting and challenging journey...

As hairy as some of it has been, I wouldn't change it. It's taken until now for me to be able to say that and actually mean it. The reason I wouldn't change it is ... this journey is part of what has made me who I am ... And I actually like who I am.

This is relatively new for me, and it feels good. Not everyone likes who I am... and that's ok too.

So... I am actually near my heaviest weight, really looking forward to walking that marathon in May 2011... And closer to my goal than ever before...

Life is a journey, each step adds to the richness of the composite...
Mary E. Robbins
Robbins Run Ranch
307.788.0202

Restarting my Marathon Training!

2010-08-12T17:27:00.001-06:00

I did it! 20 minutes of hill work on the elliptical. Total body workout... It has the upper body bars as well. yay! The marathon I am aiming for is on May 29th 2011. Its a mountain race. My goal is to complete it.

Last year my training went awry and it's taken me this long to get my mind back around it. So here goes.

By the Way... Also using shakeology to help reduce the fat load I'm carrying. My last weigh in was at 302 lbs. Goal weight 145.

Sunday Morning I will weigh again.

I will be adding DVD workouts as well as the walking and elliptical work. Hip Hop Abs and Turbo Jam to start. working my way through them. Haven't decided which I am going to start with ... leaning towards Hip Hop Abs Fat burning Cardio. that stripped off the pounds and inches the last time I was using it.

Life is a journey... if you think there is a detour in the road... you create one...

Mary E. Robbins

Boing.... Boing.... Boing....

2010-07-20T10:09:00.002-06:00

Boing... and BOING!!!!! Monday is my usual weigh in day. So I trudged up the stairs, (I've been keeping my scale in an upstairs bedroom that I usually workout in) and stepped on it in my birthday suit. And Thar she Blew! 4 pounds up. Frustrating as that is there is also progress to be seen. Pretty nifty progress at that.

What kind of progress can be seen in a 4 pound gain in an obese (yeah that's what I said OBESE) woman's efforts to become more healthy? Svelte in fact.

Here it is. A year ago that kind of weight bounce, even though I knew my body had significant swelling, would have triggered a nasty depressive swing and uncontrollable compulsive eating. Translated: so depressed I just sat and stared at the wall uncontrollably snarfing anything remotely edible until I simply could not eat anything else.

This is HUGE, no not my rear... oh well yes that is too, but it's not what I'm talking about right now. True I was, NOT HAPPY with the weight gain. But, and it is a HUGE BUT, I am very happy that I am dealing with it in a productive emotionally, mentally, spiritually, physically healthful way.

Rather than taking an uncontrollable nose dive into a black hole of self destructive depression I was able to approach this disappointment in a logical productive manner.

Here is the "result", how did I get here, what can I do about it. What steps can I take to obtain the desired result?

This is a great day indeed. I have been living on an extreme emotional/mental/physical roller-coaster ride for the majority of my life. This time around I was able to say "no thanks- I'll pass" when that ride ticket popped up.

A 4 pound weight gain is a relatively minor thing in the overall scope of things. However, in my life any kind of weight gain has been a major trigger. Things get linked up to inappropriate responses. Sorting those out and changing them to appropriate responses can make a major difference in your life.

For me in this instance, I am free to say no to some hugely self-destructive behavior that has been plaguing me for over 30 years. Now I know I can do! Not I wish I could, but I CAN!

There is a major difference. I can do says, I can do this. I may have to change directions, alter plans, and so on. But I can do.

I wish I could- or I'll try - says... I don't really believe I can. I am not really worth the effort. There is always that nagging self doubt. Often hidden deep within, that overrides every thing in your life. That hollow echoing hole of worthlessness.

Look around, see behind the masks, you are not alone in this. You can live, actually live your life, not fake it.... and here is the BIGGIE ... you can live in this life!

Here is the really really cool thing about this. If I can do this. You can too.... you can actually be free to live your life. Free to enjoy the moment. Free to actually live. Rather than subsist between crisis.

With that... I'm off to tackle the rest of my day...

Life is a journey, sometimes it's fun to stand on the top of a hill and look back at how far you've come...
Mary E. Robbins
Robbins Run Ranch
307.788.0202

p.s. BTW I got back on the scale this morning. It was swelling, the 4 pounds has dropped off. Had I triggered into a self destructive cycle, this bit of good news would have been too late to make any positive difference. That 4 pounds of swelling would have more than likely turned into a 15 or 20 pound real fat gain. Before the cycle spent itself.

It's good to be off that ride. ;)

Fat tired and bummed... now what do I do.

2010-07-19T08:42:00.000-06:00

Fat tired and bummed... now what do I do. How do i make things better. I thought I was actually turning things around. but instead of losing weight I've gained 9 lbs since my last entry here. 4 pound gain this past week. Geesh...

I was doing better when I was using the daily food journal here. With the calorie count. So I'm going to use it again.

If I continue gaining i will destroy this body. It is already hard to move and breathe. I'm tired all the time.

Gotta go take care of the kennels... the dogs are counting on me for their food water and care. I am just sad... was mad... now sad.

Not binging though... so that is a good thing.

Saw mom this pst week... she looks so very old. Old age can be cruel to these bodies. On a totally selfish note... i am so not ready for her to be old. Pop's the same age... actually about 1 month younger than her. Both will be 83 this yr. July and August respectively. The docs diagnosed Pop with pancreatic cancer. He sounds good... but I always wonder if i will ever hear from him again in this life when he calls. Totally sucks. It seems like we just got to know each other... now his expiration date is coming up fast.

Went to Oregon Trail Days parade with mom and her crew from the adult living facility. I didn't last the whole parade. started getting ill in the heat and left. I was thankful they were there to take care of her. that is such a relief.

I'm not doing so good at even taking care of myself at this point.

It's hard to breathe... I know part of it is my weight... I can not believe I weigh 305 pounds. That 4 pound gain this week really threw me for a loop.

David loves me no matter how fat i am... sometimes i think he prefers me fatter... but the heavier i get the harder it is to breathe. I saw another varicose vein on the inside of my leg yesterday.

Ok... I've got to go ... get up and move... one step at a time... go take care of the kennels. Then call the electrician and get the ceiling fans installed. Then do some paperwork.

You can do this...

Yes you can...

Now move... do it now!

Life is a journey... sometimes it .....
Mary E. Robbins
3077880202

5 Ways to End Muscle Cramps

2010-06-26T00:21:00.001-06:00

I was scrolling through my facebook account and came across a post from active.com 5 Ways to End Muscle Cramps. These things have been the bane of my existence since I was a small child; so of course the article caught my attention. I found it to be interesting and informative... useful bit of writing it is... enjoy.

Life is a journey, enjoy the trip... hopefully without muscle cramps...
Mary E. Robbins.
Robbins Run Ranch: Living the Dream in Wild Wonderful Wyoming
307.788.0202

By Hana A. Feeney, MS, RD, CSSD

“About a quarter-mile from the finish, I started to sprint. I could feel muscle twitches in my quads, and my quads were burning. I had to slow down as I felt the cramp coming on. Then wham! Like a sledgehammer to my leg, the cramp hit and I had to stop and rub it out. What could I have done to prevent that muscle cramp?”
This is a common question among athletes. Muscle cramps are involuntary, intensely painful muscle contractions that nearly every athlete has experienced at some point. Some people experience them often and simply seem to be prone to muscle cramps.

What Can You Do?

Cramps usually hit at the end of intense workouts or during endurance events because fatigued muscles are more likely to cramp. Novice athletes are more likely to have cramps as they fatigue more quickly than seasoned exercisers. If you carefully progress your workouts, you will avoid unnecessary cramps. Heat, and not being used to the heat, increases the frequency of cramps. When the season changes and summer arrives, ease into workouts in the heat.
Additionally, carefully plan your fluids, electrolytes and carbohydrate intake to help avoid or delay muscle cramps.

Are You Drinking Enough?

Studies on fluids and cramps have produced mixed results. Some studies find no associations, while other show that consuming fluids and electrolytes to avoid dehydration will prevent, or at least delay, muscle cramps. The benefits of avoiding dehydration are widespread, so even if it’s not 100 percent guaranteed that you won’t cramp, consuming adequate fluids during exercise will still improve performance.
How would dehydration cause muscle cramps? Fluids in the body are either inside the cell or outside of the cell. When we become dehydrated, the fluid outside of the cells decreases. Reductions in fluids cause nerve endings to be squished together, overexcited, and spontaneously discharge. That spontaneous discharge is a muscle twitch, which can lead to a muscle cramp. By maintaining proper hydration, you can prevent dramatic shifts in fluids that contribute to abnormal muscle contractions.
To prevent dehydration, start by drinking fluids according to your thirst. Weigh yourself before and immediately after exercise, preferably au natural. Any change in your weight is a change in fluid balance. Weight loss greater than 2 to 3 percent of your body weight increases your risk for muscle cramps. If drinking based on thirst prevents fluctuations in your weight during exercise, then you can rely on thirst to be your hydration guide. Otherwise, you need a hydration schedule to meet your fluid needs.

The Need for Salt

Fluids aren’t alone in the task of maintaining your body’s fluid balance. Electrolytes control the shift of fluids in and out of cells. The electrolyte of most concern during exercise is sodium. Found as sodium chloride in table salt. We lose more sodium in sweat than the other electrolytes. Both water and sodium are lost in sweat. Replacement of water without sodium can lead to dangerously low blood sodium levels, called hyponatremia. Hyponatremia will also occur if you are sweating a lot and simply losing a lot of sodium in sweat. This is most likely to occur during endurance exercise or with repeated sweating throughout the day. Muscle cramps may occur when the concentration of sodium in the blood decreases; cramps can progress to a serious medical emergency when hyponatremia is not treated.
To prevent hyponatremia and the muscle cramps it may cause, sodium should be consumed with fluids. This is particularly useful for cramp-prone individuals. High sodium sports drinks can delay muscle cramps in those who cramp often. Sodium may be consumed from salty foods (such as pretzels) or through sports products.

Don't Be Afraid of Carbohydrates

Carbohydrate depletion will also lead to muscle cramps. Carbohydrates are the primary fuel used during exercise. There is a finite amount of carbohydrate stored as glycogen in our muscles to provide the energy to exercise. Once that store of glycogen has been exhausted, we are at high risk for muscle cramps. The muscle requires carbohydrate (or energy) to contract; it also needs energy to relax. When there isn’t adequate fuel circulating yet we continue to exercise and contract our muscles, muscle relaxation is impaired, and the cramp occurs.
It takes about 60 to 90 minutes of exercise to deplete glycogen stores. Therefore, it is appropriate to consume carbohydrate during any activity that will last longer than 60 to 90 minutes. Even very intense exercise lasting only 45 minutes may deplete glycogen stores. Be sure to eat a carbohydrate-rich meal or snack prior to endurance or intense exercise. Plus, you will need to consume carbohydrates through food or sports products during longer duration exercise. Consuming carbohydrates appropriately is well-worth it to prevent a muscle cramp.
Follow these five steps to prevent muscle cramps:

Train appropriately.
Acclimate yourself to the environment.
Consume the right amount of fluids for your body to prevent dehydration.
Choose salty foods or sodium rich sports products before, during and after exercise.
Prevent carbohydrate depletion by consuming carbohydrates before your workout and during your workout if it is longer than 60-90 minutes.

Canyon Ranch pioneered the evolution of wellness lifestyle and has been an industry leader for 30 years. Lead by a team of expert physicians and other health and wellness specialists, Canyon Ranch operates the world’s most celebrated collection of life-enhancement properties with the goal to inspire people to make a commitment to healthy living.

Is Chocolate a Health Food? Now that's a Question, isn't it?!

2010-06-17T11:39:00.000-06:00

So what do you think? Is Chocolate a health food; or is it the devil’s own temptation? So to speak. Over the years I’ve tried most of the diets out there. From extreme deprivation, to see food and binge on it… Usually the extreme deprivation bit led to the see food and binge on it result.

Personally, I no longer do the off the wall totally eliminate this food or that food bit. The only time I will be living on solely one food or the other to the elimination of another food, or food group, (as in real food) is if that food is not available or I can not access it. Various foods do not trigger binges. Unresolved issues trigger binges. Stress over loads trigger binges. If you starve yourself you are more than likely to stuff anything and everything you can get your hands on in your mouth. Plus your body will store away every calorie it can. Is your body doing a bad thing? No, it is trying to survive.

You want to be healthy? Eat when you are hungry. Eat the best quality you can. Moderation and variety are the key words here. Oh and lets not forget real food. Is chocolate a real food. Yes darlin, it is. That is, if it is actually real chocolate and not some artificial flavoring crap. Read the labels. Don’t understand what’s on there? Get online and do some research.

It’s not as complicated as the sales people like to make it sound. Yes I got sucked into all the hype too. Over and Over; I might add.

You are not obese because you ate a chocolate bar. If you are obese, or starving yourself, either way actually, there are psychological issues you seriously need to contend with. One day, one step at a time.

I’m running out of time so I’m wrapping this note up. Heading out the door to mow down some thigh high grasses and weeds the rain has blessed us with. I live out on a ranch and need to knock these things down around my dog yards corrals and out buildings. Going to start cutting a fire break as well.

I came across the following article on Active.com. It is well worth the read, enjoy.

Life is a journey, enjoy the trip.
Mary E. Robbins
Robbins Run Ranch: In Wild Wonderful Wyoming
307.788.0202
By Nancy Clark

******

By Nancy Clark, MS RD CSSD
For Active.com
"Chocolate: I try to stay away from it," commented my client, a runner who described herself as having a rampant sweet tooth. For her, chocolate fits into the categories of junk food, guilty pleasure and ruiner of good intentions to lose weight. Yet, she also recognized there is potentially a happier side of the story. Ads for (dark) chocolate suggest chocolate is good for us. Chocolate comes from plants and contains the same health-protective compounds that are found in fruits and vegetables.
So what is the whole story on chocolate? Is it little more than an alluring form of refined sugar, saturated fat and empty calories? Or does chocolate (in moderation, of course) have positive qualities that might be beneficial for athletes?
Here are some nuggets of information about chocolate. I'll let you decide whether the health benefits of eating chocolate are greater than the health costs—and if you personally want to define chocolate as a "health food" within the context of your own sports diet.

The "Bad"

The bad news is chocolate consists of primarily saturated fat and sugar. A Hershey's Chocolate Bar (43 g) contains 210 calories, 24 grams sugar (46 percent of calories), 13 g total fat (55 percent of calories) and 8 g saturated fat, equivalent to a tablespoon of butter. Boo hoo. (But here's how you can rationalize including this popular treat in your overall well-balanced sports diet: The fat in chocolate does not raise bad cholesterol levels and the sugar (carb) in chocolate fuels your muscles...)
People tend to eat chocolate in bursts—a lot in a day, such as on holidays or pre-menstrually—or none. The question arises: Would enjoying some chocolate every day help reduce an athlete's urge to binge-eat the whole bag of, let's say, M&Ms in a moment of weakness? That's a good question and one that needs to be researched. We do know that deprivation and denial of food contributes to overeating. You know the syndrome: “I'm starting my diet Monday morning, so Sunday is my last chance to eat chocolate...” and there goes the whole bag of M&Ms.
I invite my clients to try taking the “power” away from chocolate by enjoying a little bit every day, such as for dessert after lunch. Ideally, daily chocolate could reduce it to being simply a commonplace plant food, just like bran cereal, an apple or carrot sticks. Give it a try?

The "Ugly"

Some athletes claim they are "addicted" to chocolate. Perhaps "chocolate addicts" grew up in a household where the parents banned chocolate? Now, as grown-ups, maybe they rebel by eating Reese's Pieces by the bagful? Or are they’re “super tasters”—and the flavor of chocolate is just irresistible? Perhaps they have a genetic difference that makes chocolate highly attractive? Some day, genetic testing may help us find the answer to that question.

The "Good"

Chocolate is made from cocoa. Cocoa comes from a plant and is a rich source of health-protective phytochemicals, just like the kind you get from fruits, vegetables and whole grains. Two tablespoons natural cocoa power (the kind used in baking) offers the same antioxidant power as 3/4 cup blueberries or 1.5 glasses red wine.
Of all the types of chocolate, dark chocolate is the richest source of phytonutrients. Unfortunately, dark chocolate has a slightly bitter taste and most people prefer the sweeter milk chocolate. Maybe we should raise today's children on dark chocolate, so they will they learn to prefer it.
One phytochemical in cocoa is nitrate. Nitrate gets converted into nitric oxide, a chemical known to increase blood flow. Nitric oxide lowers blood pressure, a good thing for aging athletes who want to stay youthful and invest in their health. (1)

Another group of phytochemicals are called flavonoids. They are in many plant foods, including tea, apples and onions. Epidemiological surveys of large groups of people indicate those who regularly consume chocolate consume more of these health-protective flavonoids than non-chocolate eaters. This reduces their risk of heart disease. In the Netherlands, elderly men who routinely ate chocolate-containing products reduced their risk of heart disease by 50 percent and their risk of dying from other causes by 47 percent. (2)
Cocoa increases blood flow to the brain. If this means you can process information better and faster—like calculate your split times or help your kids with their math homework—wouldn’t that be a great excuse to enjoy chocolate?
Many parents keep chocolate away from their children, thinking chocolate makes them hyper. No research to date supports that claim. The party or special event that surrounds the chocolate likely triggers the hyperactivity. (3)
Chocolate is yummy. Most athletes love chocolate. Chocolate lovers don't want sugar-free or fat-free chocolate. They want the 100 percent real stuff. That's because consumers buy benefits, not products. Being yummy is a huge benefit.
During the recession in 2009, sales of Hershey's chocolates increased. Is that because worried people bought a moment of yummy, cheer-me-up chocolate? Or, did they simply settle for a bag of less expensive Hershey's Kisses instead of a box of pricey Godiva Chocolates? Regardless, chocolate seems to fit every mood—be it happy, sad, tired or celebratory.
Flavanol-rich cocoa may help reduce muscle soreness. Studies with athletes who performed muscle-damaging downhill running and then consumed a cocoa-based carbohydrate and protein beverage experienced less muscle damage and felt less muscle soreness. (4)
Although the chocolate used in flavoring milk lacks the health-protectors found in dark chocolate, the yummy flavor makes chocolate milk a popular recovery drink. The sweetened chocolate offers carbs to refuel muscles; the milk offers protein to build and repair muscle. Plus, milk boosts intake of calcium and vitamin D, needed for strong bones.

Conclusion

Despite all this good news about chocolate, it is still just a candy and not a life-sustaining food. Yet, it does provide pleasure—and pleasure is certainly part of a health and wellness program, right?
The trick is to enjoy dark chocolate as part of the 100 to 150 “discretionary” sugar calories that can be part of your daily sports diet. As for me, I'll enjoy my dark chocolate during a long hike or bike ride. It tastes better than most engineered sports foods and nicely fuels both my body and my mind.
Chocolate Lush
This low-fat brownie pudding forms its own sauce during baking. It’s a tasty treat for when you are hankering for a chocolate fix and a yummy way to add a little dark chocolate to your sports diet. This recipe is one of many in my Sports Nutrition Guidebook.

1 cup flour,preferably half white, half whole wheat
3/4 cup sugar
2 tablespoons unsweetened dry cocoa
2 teaspoons baking powder
1 teaspoon salt
1/2 cup milk
2 tablespoons oil, preferably canola
2 teaspoons vanilla
3/4 cup brown sugar
1/4 cup unsweetened dry cocoa
1-3/4 cups hot water

Optional: 1/2 cup chopped nuts.
1. Preheat the oven to 350°.
2. In a medium bowl, stir together the flour, white sugar, 2 tablespoons cocoa, baking powder, and salt; add the milk, oil, and vanilla. Mix until smooth. (Add nuts.)
3. Pour into an 8x8" square pan that is nonstick, lightly oiled, or treated with cooking spray.
4. Combine the brown sugar, 1/4 cup cocoa, and hot water. Gently pour this mixture on top of the batter in the pan.
5. Bake at 350° for 40 minutes, or until lightly browned and bubbly.
Yield: 9 servings
Total calories: 2,100

Calories per serving: 230
Nutrients percent Grams
Carbohydrate 46 grams
Protein 3
Fat 4

Choose fat loss over weight loss

2010-05-20T09:11:00.003-06:00

I came across the following article in my facebook account. I found it to be quite interesting. I hope you do as well. It is from Women Fitness.

Enjoy.
Life is a journey, one day one step at a time.
Mary E. Robbins
Robbins Run Ranch:
307.788.0202

Term "weight loss" and "fat loss" hold completely different meaning and you must know the difference if you want to lose weight or lose fat effectively and healthily.

The human body is composed of a variety of different tissue types including lean tissues (muscle, bone, and organs) that are metabolically active, and fat (adipose) tissue that is not. The sum total weight of all this constitutes body weight and decrease in percentage of muscle, fat and bone weight constitutes weight loss. Where as decrease in body fat % constitutes fat loss.

Body Weight Measurements

Standard body weight scales provide a measure of total weight, but don't determine the lean-to-fat ratio of that weight. Standing on most scales can tell you only if you weigh more than the average person, but not if that weight is fat or muscle. Based only on scale weight, a 250-pound athlete with 8% body fat may be considered "overweight" by a typical weight chart. Such charts are not a good indication of ideal body weight for general health or for athletic performance.

Ideal Body Weight and Body Fat Percent

The ideal weight and fat-lean ratio varies considerably for men and women and by age, but the minimum percent of body fat considered safe for good health is 5 percent for males and 12% for females. The average adult body fat is closer to 15 to 18% for men and 22 to 25% for women.

Athletes tend to be at low end of this scale due to their increased lean weight (muscle mass). While low levels of body fat seem to be related to improved performance, body composition alone is not a great predictor of sports success. Body fat among elite athletes vary largely by sport. There is little evidence of any benefit when men drop under 8% and women drop under 14 percent body fat.

Ways to preserve muscle while on fat loss program

To keep muscle but slowly lose fat, you have to consume plenty of protein and lower carbohydrate and fat intake. Do not eliminate carbohydrate or fat. They are both still important components to keeping healthy. It should be spread out over 6 meals (about every 3 hours). Try to consume a bigger percentage of your carbohydrate in your earlier meals and immediately after training. Do not drastically cut your calories, but reduce them. Add about 10% more protein while reducing carbohydrate by 10-15% for most of your meals. Also, choose protein sources with a lower percentage of fat, such as egg whites, turkey breast, fish. This will cause your body to start using more fat for energy instead of carbohydrate, and the extra protein will help prevent much muscle breakdown for energy.

KEEP YOURSELF WELL-HYDRATED. Always keep well-hydrated with water. The only exception to this rule is when peaking for a bodybuilding contest, where reducing water intake for a couple days prior to a contest helps in preventing water retention which blurs muscle definition. Restricting water to lose fat
is never a good idea. A good guide for daily intake is to drink 1 ounce of water for every 2 pounds of body weight. A 200 pound person should be drinking around 100 ounces (12.5 cups) of water in order the gain the benefits of increased energy and metabolism.

DO NOT SKIP MEALS. Consistently skipping meals will lower your metabolism and break down muscle. A good way of dieting, is to eat 4-5 smaller meals rather than 2 or 3 big ones. Why? It helps stabilize blood sugar and helps control your appetite.

CYCLE YOUR CARBOHYDRATE INTAKE. Being on a low-carbohydrate diet for prolonged periods of time will deplete your glycogen stores and slow your metabolism. At least once a week, eat a high-carbohydrate meal consisting of mainly complex carbohydrate. This will help restore your glycogen levels with very little likely to be stored as fat. The recommended daily allowance (RDA) is 300 grams of carbohydrate per 2000 calories (about 60% of total calories). Regardless of the type of carbs you eat, all are treated the same way in your body--they are all broken down into sugars during digestion. But, complex carbohydrate are almost always the best choice because they are naturally low in fat, high in fiber and provide tons of vitamins and minerals.

GET YOUR HEALTHY FATS. Flaxseed Oil, Olive Oil, Evening Primrose Oil, and Fish Oils (found in fish like salmon) are considered healthy fats because they are unsaturated. They actually help promote fat loss, maintain muscle, give you energy as you are lowering your carbohydrate, and support healthy arteries. Don't completely avoid fat. About 20% of your diet should consist of fat, mainly unsaturated.

GET YOUR FIBER. Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed. Fiber (in foods such as vegetables, fruits, oatmeal) is good for you! Be sure to drink plenty of fluids when adding fiber to your diet. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.

EAT A MODERATE CARBOHYDRATE / HIGH PROTEIN MEAL IMMEDIATELY AFTER TRAINING. Your body has depleted its glycogen stores and is ready to absorb as much nutrients as it can. This is the time to take in a few more carbohydrate than usual to help in recovery.

DO CARDIO ON AN EMPTY STOMACH FIRST THING IN THE MORNING. Just doing a cardiovascular (or aerobic) type of activity, such as riding a bicycle or walking on a treadmill, anytime will make a difference. Your body will burn more fat if you do it on an empty stomach. This is because your body is in more of a glycogen-depleted state, so it does not have many carbohydrate to burn first. And since it is an aerobic type of activity, not much muscle should be broken down in the process. This helps maintain your muscle mass, as long as you are consuming enough protein.

CONSUME A NO-CARBOHYDRATE OR LOW-CARBOHYDRATE PROTEIN DRINK BEFORE BED. This will keep your metabolism stoked and your muscles intact, while you're sleeping. Remember: Muscle is active. Fat is not. Muscle raises your metabolism, which is key in losing fat
.

Listen to the Podcast (what's this)

Dragging my Butt

2010-05-06T14:57:00.000-06:00

I am seriously dragging my butt today. On a bright note the wind is not howling. Actually there are quite a few bright notes... just have to focus on them instead of grubbing about.

I was up rather late last night, didn't get into bed until after 3:00 a.m. Woke up at 6:00 a.m. and went back to sleep. Three hours is a bit short on the the sleep for me. Unfortunately I slept until 9:30, which put me behind for the day. I had a 10.30 appointment for a manicure/pedicure, my mother's day treat for me, which there was simply no way I could make. I called them and canceled; no point in rescheduling unless I know for sure I can make it into town for the appointment.

I think I will just give myself a manicure, and see if I can talk my hubs into giving my peds a warm oil massage. I have some wonderful massage oil, that I think would be a treat for my feet.

I moved a refrigerator yesterday; I thought my muscles would be sore. Tee hee, they are not. This means my body is getting stronger and stronger. This puts a serious smile on my face. A couple of years ago, even one year ago I could not have done this without seriously hurting myself.

Its amazing how well our bodies can repair themselves when given the necessary exercise and nutrition. Can't forget mindset either. Our states of mind play a major factor in how well our bodies work. Amazing pieces of equipment these bodies we have; to be sure. Remarkably durable; self maintaining for the most part. Again when given adequate nutrition and exercise.

If we treated our cars or computers the way we treat our bodies we would have neither operating for any length of time.

Something to think about...

Oh yes I nearly forgot to mention it. If you can believe that. Kind of surprises me I used to be so ... hmmmm what's the word... compulsive ... about it. I lost another pound. That makes 5 down for the month of May. 296 - 5 = 291 The my calorie counter in My Everyday Health: is really helping me to get a handle on my nutrition. Putting a positive constructive spin on it; rather than the self destructive compulsive binging that had been going on.

Obviously it takes more than "My Calorie Counter" to get to the issues triggering the compulsive behavior. You have to do the work; dig through the mental and emotional muck and sort it out. Feels a bit like stomping through a city sewer drain barefoot at times. (Or in reference to the area I live in: a 100,000 cattle feedlot's drain pond) It stinks, but it's gotta be dealt with. There is no getting around it. Want to be healthy; the "crap" has to be dealt with. I'm just saying.

Life is a journey, sometimes you step in it.
Mary E. Robbins
Robbins Run Ranch
307.788.0202

I missed my before breakfast workout, fixed my hubs something to eat when he came in from working all night; and shared a bite with him. Gotta grab those moments when you can. Anyway I am getting on my elliptical and getting my 7 kilometers of hills in for today. :)

Sort it out, find what works for you and make it happen...

2010-05-05T14:52:00.001-06:00

This caught my eye, because like the rest of the human race I am always trying to "find the time". Chris has some viable, useful suggestions. As for me, I made the decision to work out on my elliptical before I eat. No workout... no eat. Keep in mind I work at home. This could be a bit more challenging for those of you that do not.

I am planning on adding Turbo Jam and or Hip Hop Abs back into my weekly routine. I had thought of pushing play in the evening. Unfortunately that does not seem to work for me, I am an excellent procrastinator. Both workouts are excellent; and I have wonderful results from them. But trying to get myself to do them in the evening is an exercise in futility at this point.

Soooooo.... I will be more than likely adding them to my morning workout. The workout before you eat... no workout no eat time of day for me...lol... It's what's working for me now.

When I get into serious distance training for the marathon and/or century bike ride this will not be a viable technique. I will need to eat before I head out and take energy and hydration with me. Although I will probably keep up the workout before you eat for my morning workouts. I must admit I feel sooooooo much better throughout the day when I've worked out in the mornings.

Sort it out, find what works for you and make it happen...

Life is a journey, how you travel is up to you.
Mary E. Robbins
307.788.0202
Robbins Run Ranch

Finding The Time To Be Active...

Posted by Chris Freytag at 4/28/2010 5:12 PM CDT

Time, time, time…where does it go? Do you ever feel like you just don’t know how you are going to fit one more thing into your day, let alone a workout? It is a common complaint! People often ask me about time management and how I do it being the mother of three, working and staying fit.
The answer is not only do I map out my days to include exercise breaks but I have also organized my life so I’m always ready to get up and get moving when the opportunity presents itself. I try to manage my days and not let my day manage me (although there will always be those days where life just takes over)!
I thought I would share a few of my favorite time saving tips with you, or I should say time MAKING tips.
•    I like to teach my clients and friends to “bundle their busywork” into one convenient time of day, like the lunch hour. By doing your bills and miscellaneous paperwork at your desk while you eat lunch, you can free up 20 or 30 minutes at the end of the day for exercise. I know that some experts have stated that you should focus on your food while eating, but if multitasking while you eat once in awhile allows you to fit in a workout that’s time well spent!

•    Take advantage of time-saving technology like online banking, bill paying, and post office services. A few less errands in the car is not only earth friendly but time friendly.

•    Limit your time on the internet! How many times do you sit down to complete one email and a half hour later you are still on the computer looking at something completely off the subject? Schedule internet and email time and limit yourself to 15 or 30 minutes.
•    Buy two pairs of workout shoes, one for the office and one for home, so you’re literally always good to go. I even keep a pair in my car, just in case I find time when I’m on the road.

•    Place a pile of clean workout clothes close to your bed so when that alarm goes off it is easy to get dressed and go. Spending 15 minutes looking for some clean running pants and matching socks is a waste of precious time in the am and might set you back so that a workout will no longer fit in.
•    Piggyback a workout with your favorite never-miss activities like watching Dancing With The Stars or your mid-afternoon latte break. Walk on the treadmill while you catch up on TV programs or ride your bike to the coffee store to meet a friend.

•    Have a standing appointment with a workout buddy. If it’s an always-there, can’t-miss appointment, you’ll just do it. Besides, you would never stand up a friend, but you would definitely stand up yourself.
•    Rather than sit for hours (and hours) at kids’ sports practices, fit in a workout while you wait. I always do cardio walking during swim team practice in the summer. During my son’s hockey practices in the winter, I sneak over to the gym attached to the ice rink.

•    Save yourself from the laundry. Try to only do it 2-3 days a week. Even with three kids…everyone in the family should have 5 shirts and 5 pairs of pants they like for the week. If there’s anything they need, they’d better throw it in the hamper realize is may be a day or two till it’s clean. This alone will save you hours.
Through such simple strategies, exercise becomes a part of the fabric of your life instead of something requiring a complete overhaul of your life plan. This is the “magic bullet” women are always asking me for!

I am Worth It!

2010-05-04T20:26:00.000-06:00

I've been working on health issues, for some time now. I've always been a yo-yo in the weight dept. then I exploded into a jabba the hut before the remake and stayed there. I'd made some positive changes, started going down in weight, changing my body composition, working out and so on. Lost 20 some pounds.
Then I totally lost it... total overload and I triggered into compulsive eating. Blew up again... gained back what I had lost... this last time it was a 17 pound gain and an 11 inch gain...ugh.

Making changes in my life, working on the total person. I am Not eating compulsively/bingeing now. May 1st I weighed 296 lbs. Today I am at 292. No I am not starving myself. I am working out on my elliptical daily. I am at 7 kilometers on hills. I stay at the same distance for 7 workouts... then add a kilometer.

I am using the food and fitness Journal at My Everyday Health to track calories. Found that yesterday. I was amazed at how many calories my breakfast actually had in it.

I want a toned athletic form. My goal weight is 145 lbs. I want to walk a marathon later this year. Not run it... I want to be able to walk it. I turned 50 in Feb. I do not want to be carrying around the weight of 2 people by the time I turn 51.

Fat has been a hiding place for me. An emotional insulator so to speak. I would lose weight... then trigger. It's like there are land mines hidden in the fat. As I lose the fat they become exposed and explode.... and set off an eating binge. Leading to a borderline catatonic state.

So... I'm doing the work. bit by bit digging through the mental, emotional, whatever, crap... or issues... triggers... whatever you want to call it. Taking my life back from the psychological debris of yester years.

This behavior started a long time ago. I managed a moderate weight until my late 20's then I started gaining more. Even at a moderate weight, in high school and college I saw myself as fat and ugly. Not worth it.

I remember as a child, being yelled at and then going to find something to eat... being whipped then burying my self in food. What was right one day was wrong the next, and vise versa; I never knew what would set them off. The verbal abuse left deeper scars, and longer lasting side effects than the whipping did.

I remember coming home from middle school, or junior high, as they called it back in the day. Standing in front of the refrigerator with the door open and shoving food in my mouth until I couldn’t eat any more…. And didn’t feel any more.

Then I would chop wood for hours, run, walk, ride my horse... this pattern continued ... eat till you were ill and or numb... then extreme activity.
Things came to a head within myself, when my weight went over 300 lbs. I hit a major psychological crisis point. The lowest of the low. I refuse to live like this any more.

I am worth it. I can do the work; I am doing the work, because I am worth it.
I am getting healthy... Mind.. Body and Spirit...

Life is a Journey, sometimes the trail is twisty.
Mary E. Robbins
Robbins Run Ranch
307.788.0202

Ellipticals and Land Mines

2010-04-18T00:54:00.003-06:00

Wow… I didn’t realize I haven’t been on the elliptical for 5 days. No wonder I have been feeling like crap. I feel sooooooo much better when I work out; physically, mentally, and emotionally.

Hehehehe…. I did it… got the 6 kilometers in. Feels good. I would seriously like to get my rear down under 50 inches. Size 6/8 here I come. One day one workout at a time.

I finally got to see all of this week’s Biggest loser. They were working out really hard, counting calories and the whole bit…. And their weight loss is tapering off. They kept saying they couldn’t understand it. Even the trainers said they couldn’t understand it.

Geez people… can’t understand it. You’ve already lost massive amounts of fat very rapidly. You are working out like a hard labor camp and you can’t understand not losing so much weight this week… it’s called muscle folks. You are still losing fat but you are gaining muscle. This is actually a good thing.

I will still take a look at the scale. However my fitness goals are going to be tied to my measurements instead of the scale. Frankly I don’t care what I weigh if I’m in that size 6/8 trim, toned, and buff. I would estimate that by that time I will be in the neighborhood of 150 pounds lighter; but I really don’t know for sure. Size wise I could be much larger than a 6/8 and have lost 150 lbs.

It will take the conditioning to put me in the size I want to be in. There is no point in being slender and being weak and feeling like crud. So, it’s conditioning- conditioning- conditioning…

Actually that’s not totally true. Gotta give the body a good quality fuel as well. So it’s nutrition and conditioning. Lets not forget what put the extra fat on in the first place.

Yeah I know eating way too much.

But why-eating way too much.

Sorting out the emotional, mental, spiritual reasons that the weight was packed on. Ignore those issues and it’s yo-yo weight once again.

It’s a total package. Living healthy mind body and spirit.

Truth be told being over-fat is a symptom of other things going on in our lives. I’m not talking about a pound or two here and there. I am talking about self destructive patterns leading to obesity.

It’s a must. Dealing with the issues hiding in the fat. As the fat comes off the issues come up. Exposed like land mines in a wind swept field. Ready to explode and wreak havoc unless they are defused.

Yes I have some experience with this. Yes sometimes it’s messy. Yes it’s worth it.

As for me personally a nasty one blew up in my face about a month ago. I totally lost control, spun into self destructive binging behavior. I have been working my way through it; dealing with issues that have been plaguing my existence for many-many years. Not a pleasant process digging through that bit of mess to be sure. I can say on the positive side that I am no longer binging uncontrollably.

Maybe by going through this process I can help someone else along their way.

Life is a journey, sometimes there are land-mines in the road.
Mary E. Robbins
Robbins Run Ranch
307.788.0202

Ramping Up and Scaling Back by Bill Phillips

2010-04-16T20:32:00.004-06:00

Fitness expert and author Bill Phillips knows how to build up your resolve and your body during all temptations and distractions. Follow his fitness advice to enjoy some treats while still being able to look in the mirror and smile.

1. Make the decision to be healthy. No one is responsible for your health but you. Acknowledge your power in determining your well-being.

2. Plan to make your health a priority. Before your day begins, decide what you will eat and when you will work out. Reducing meals “on the fly” helps you make better choices.

3. Get specific. Only specific, measurable goals with a timeline and deadline will keep you on track. Don’t use “get in shape” as your goal. Define what “get in shape” means to you. How many pounds do you want to lose? How much time will it take? What do you want your cholesterol levels to be? Specific goals motivate and empower (especially when you see progress).

4. Eat six small nutrient-rich, calorie-sparse meals a day. Drink 80 ounces of water a day. Make one day a week a “free day” when you can eat what you want. When you enjoy your favorite foods once a week, your long-term goals are more reasonable.

5. Commit to your workout schedule just like you would a meeting with your boss or an appointment with your doctor. Treat it like there are negative consequences if you skip—because there are!

****
Bill has some excellent tips. Make use of them.

The above article is from Jim Rohn Newsletter

Life is a journey, enjoy the trip.
Mary E. Robbins
Robbins Run Ranch
307.788.0202

What’s behind weight loss/weight gain?

2010-04-11T10:57:00.001-06:00

Did 6 kilometers on my elliptical. Program #4, which is a hill program, Level 3 difficulty. I am adding a kilometer a week, or rather 7 workouts then add 1 kilometer and start the count over again, over and over. How far am I going to take it? I actually have not decided yet. Perhaps the distance it takes me to do 60 minutes or 45 minutes at a time. I would like to work it up to be able to complete a marathon distance. Obviously that will take some time…lol.

It amazes me how different it is working out on the elliptical, with the arm levers; than walking the roads/hills here with my trekking poles. The elliptical makes me think of walking in water; except my feet generally do not go to sleep in the water.

Yes they go to sleep on the elliptical, same thing on the tread-mill or walking long distances. I’m not sure they actually go to sleep, but they tingle like they are. That’s one of the reasons I use the trekking poles when I walk distances. Between the extra weight, some back injuries, and the nerve damage from west Nile virus it makes it very easy to stumble after I’ve been walking for a while. Go to take a step and the foot doesn’t go quite where you thought it was going to go…lol. So, adapt, use trekking poles and keep from landing on your face…lol.

It’s better than it was. I believe it will continue to improve as I continue to build the muscle girdle around my core. Guess I could have said strengthen core muscles. By core I not only mean abdominal muscles, but back muscles as well.

This core strength is imperative to keep me off the surgeon’s table. There has been some lower spine damage. The doc told me several years ago I was going to have to have surgery to fuse some vertebrae. I will not have that surgery unless I absolutely have too. So far so good, building up the core muscles, one day at a time, is working.

If I expect this body to continue to function removing the extra fat I’ve self-destructively packed on my frame is a necessity as well.

The mechanics of my body works pretty well as far as fat loss goes. However; dealing with the mental/emotional/spiritual issues that triggers the behavior that packs on the pounds has been quite the adventure.

This bit is why you see so many people gain the fat back, usually plus some, after losing weight. Or yo-yo diet their entire lives. It is necessary to deal with the issues behind the weight gain/or loss. (loss in anorexics – gain in the case of over fat or obesity)

As much as we might like it to be; obesity is not just diet and exercise. Or perhaps I should say nutrition and movement.

The total person is involved. This is one of the reasons journaling is so useful. The journal is a safe place to explore, or simply express thoughts and emotions. Put your journal In a safe place. If you want to share it that’s fine; but if you are not ready to, put it somewhere where no one else can access it; until you are ready to share it. Some posts may be for your eyes only.

One of my challenges is learning how to live in the present. Rather than rehashing the past over and over. Doing the shoulda/woulda/coulda bit or waiting to live until I do this or that. Projecting my life into the future. Doing either or both can and will steal your life if you allow it.

In moving on, allowing myself to live in the present rather than rehashing the past I have been able to let go of some very hurtful events.

I had been struggling with the concept of forgiveness. Forgiving myself for not being “perfect”, and forgiving others for their hurtful words and actions. Forgiving does not mean that what they said or did was “ok” by any means. What it does do is release you from their grasp. Their word or actions, no longer have the ability to hurt you emotionally.

Forgiving your self means; ok I acknowledge my past, I deal with the consequences of my decisions/actions/words, it is what it is. Acknowledge and learn from the mistakes you have made, and then move on. This equals growth. Live now.

I read a great article in O magazine this morning. “The Beauty of Today” by Eckhart Tolle. I found it in the May 2010 issue of O.

It is as follows:

Most of us would agree that O’s tenth anniversary is cause for celebration. And yet some people feel ambivalent about anniversaries, birthdays, and the like. Some even feel a little guilty when they think about the past, tough the memories may be pleasant. “Am I avoiding the present moment?” they ask. They belong to a growing number of people who are “practicing presence”—endeavoring to let go of an excessive and unhealthy preoccupation with past and future, and embrace the place where life happens.

There is a fine balance between honoring the past and losing yourself in it. For example, you can acknowledge and learn from mistakes you made, and then move on and refocus on the now. It is called forgiving your self. Or you can carry a burden of guild (self-identification with mistakes) for many years. You may occasionally fondly remember eve3nts, places, or people from the past and while doing so be accepting of the impermanence of all things. Or you may wallowing nostalgia and see the past as more precious than the preset.

Be vigilant, so that you don’t allow a burden of negative past to accumulate in your mind. In the form of guilt, regret, resentment, grievances, anger, and so on. Forgiveness happens naturally as soon as you realize that the past cannot prevail against the power of Presence.

The future, too, needs to be honored, without making it more important in your mind than the present. Of course, you can make plans, and you can hold an intention in your mind of something that you wish to manifest in your life, and then take appropriate action. But the power of creating a better future is contained in the present moment: You create a good future by creating a good present. How do you do that? By recognizing the goodness that is already inherent in the present moment, even in the midst of challenges. Discontent, blaming, complain, self-pity cannot serve as a foundation for a good future, no matter how much effort you make.

Where to find that goodness when recession hits, when you lose your job, your home, when things seem to fall apart around you? In all things that we tend to overlook: feeling the gentle breeze on your skin, the sunlight filtering through the clouds, the sound of the rain, the waging tail of a dog, the shiny apple you are about to bite into. You notice the in-and-out flow of your breath, the feeling of aliveness inside your body. And then there is the beautiful stillness behind it all, which is deep within you. It is through gratitude for the present moment that the spiritual dimension of life opens up.

So let’s celebrate our anniversaries as they arise. What we are really celebrating, though, is the present moment, the door way into Spirit, and all there ever is.

*****end of article*****

I appreciated what Eckhart Tolle had to say in this article. I hope it was a blessing to you as well.

Life is a journey, each moment to be appreciated.
Mary E. Robbins
Robbins Run Ranch
307.788.0202

When Food Is Foe: Stop the War Against Food

2010-02-28T15:29:00.005-07:00

The title to this article is what first caught my eye. Ever since I was a child. Well pre adolescent 11 or 12 years old Food has been my foe. I remember one diet my mother and I both tried. It was a fast for 15 days diet. Yes at age 14 or 15 I did that. I can tell you that after the second day I was no longer hungry. I can also tell you that as soon as I started eating again my body packed on every pound I’d lost plus more. Starving yourself seriously messes up your metabolism.

I remember in college eating a meal and feeling overwhelming guilt afterward. It didn’t seem to matter what It was I ate; I was still overwhelmed with guilt. Food was my enemy. Truth be told I was my own worst enemy.

I remember working out the sub 1000 calorie a day diet plan while I was in college. Yes I lost weight. I also gained it back rapidly plus some.

At that time I saw myself as borderline obese. I was 145 lbs, lifted weights and ran distance. I was never fast; but I could go and just keep on going. My thighs touched and I thought I was beyond fat. When I looked in the mirror I saw this hugely fat woman.

I was not fat. I had a poor body image and no idea what healthy nutrition was. Over the years my dieting and gaining cycle has packed on who knows how many pounds. Gained lost, gained lost, gained some more. All the while torturing myself every time I ate a meal. Get stressed, eat the frig. Starve binge.

I am happy to say my relationship with food has changed. My relationship with myself has changed. I am healthier than I have been in a very long time; Both physically, and mentally. I no longer feel guilty when I eat a good meal. I am learning more and more about quality nutrition, whole foods, etc.

I know there are many many more people out there that have an unhealthy relationship with themselves, and with food. My desire is to help others find peace, happiness, and health within themselves. Food is not your enemy. Food is fuel for your body. Food is not a cure all for emotional issues. Using it as such will pack on the pounds/or totally starve your body down. Either extreme is unhealthy physically, and is an indicator of issues on an emotional, spiritual, and/or mental level. Of course this is only my opinion. It is an opinion born of experience; and a considerable amount of research.

I hope the following article is useful to you; it certainly was to me. Enjoy.

Life is a journey, enjoy the trip.
Mary E. Robbins
Robbins Run Ranch: Loving life in Wild Wonderful Wyoming.
Independent Beachbody Coach: Helping others help themselves.
307.788.0202

On an aside: there were deer tracks in my dog exercise yards this morning… lol… watched a hawk hunting while I was working out taking care of my kennels: beautiful chilly foggy day…with a touch of snow in the air…

Yesterday is gone, tomorrow is never here, live now! Appreciate each moment!

By Nancy Clark, MS RD CSSD
For Active.com

"I should be pencil-thin for all the exercise I do."
"I don’t keep cookies in the house. If they are there, I eat way too many of them."
"I’m afraid if I start eating, I won’t stop…"

Too many athletes are at war with food and their bodies. In their quest to attain the “perfect body” that is leaner, lighter and presumably faster and better, they have developed atypical eating patterns that are far from peaceful. As one client reported, “I'm trying so hard to lose five pounds but I'm getting nowhere. In fact, I'm even gaining weight. I'm “good” at breakfast and lunch, but after I get home from the gym at night, I end up devouring everything in sight. On weekends, my eating is even crazier.” Sound familiar?

The Problem With Dieting

The first three letters of diet are D-I-E. Dieting conjures up feelings of deprivation and denial. Dieting is unsustainable, no fun. Few dieters win the war against hunger. Even 50 percent of people who had gastric bypass surgery regained weight within two years (1).

Why does this happen? Because the body perceives a diet as a famine and strives to protect itself from starving to death by signaling hunger. Hunger leads to the overwhelming urge to binge-eat. Research with healthy, normal-weight men who cut their food intake in half (similar to what many dieting athletes try to do) reports most regained the weight they'd lost—plus 10 percent more—within three months (2). Another study with middle school kids who were followed through high school indicates all efforts to lose weight resulted in disordered eating patterns five years later—but not leaner bodies (3). Dieting tends to create more long-term problems than it solves.

How to Find Peace With Food

Let's take a look at some ways to transform blown diets into appropriate fueling (while you chip away at losing undesired body fat). A first step is to remember food is fuel, not the fattening enemy. Food not only enhances athletic performance but also prevents hunger and out-of-control food binges.

As a human, you are supposed to eat, even if you are overweight. If you restrict your food intake, you also restrict protein, carbs, fats, vitamins, minerals and other bio-active food compounds that contribute to good health and high energy. Your body needs those nutrients.

Calories
Current research suggests a sustainable way to lose undesired body fat is to knock off about 200 calories a day (4), such as 10 ounces of wine, 20 tortilla chips or one roll with butter. By knocking off the calories at the end of the day, you can lose weight when you are sleeping (as opposed to when you are trying to train and function during the day).

Carbs
Bread, bagel, pasta, rice, crackers—all those dreaded carbs—are not fattening. Your body does not readily convert carbs into body fat. Rather, your body preferentially burns carbs to fuel your workouts. If your muscles become carb (glycogen) depleted, you will feel an incessant, niggling hunger that can lead to non-stop snacking. You may believe you are eating because you are just bored, but your muscles are telling you they want carbs to recover and refuel.

Do not try to “stay away from carbs.” Egg whites for breakfast, salad for lunch, and fish with broccoli for dinner leave muscles unfueled and your body unable to train and compete at its best. Oatmeal, whole grain breads, brown rice and sweet potatoes are just a few wholesome suggestions. Enjoy them as the foundation of each sports meal.

Protein
Dieters need to consume a strong protein intake to help protect their muscles. That is, when you restrict calories, you burn not just body fat but also muscle tissue. Enjoy a protein-rich food (in combination with carbs) at each meal and snack.

Protein is satiating; it helps keep you feeling fed and can curb your appetite. Dieters who eat protein (eggs) at breakfast stay full longer than those who eat just carbs (bagel, fruit, granola bar). By eating a enjoying a satiating breakfast, you’ll be less likely to crave sweets and succumb to donuts or candy bars.

Fat
Fat (preferably healthful fat such as in nuts, olive oil, salmon, peanut butter) is an essential part of a sports diet. It's required to absorb vitamins A, D, E and K. A little fat gets stored right within the muscle cells and gets used during long workouts. It enhances endurance. Runners who switched from a low (16 percernt) fat diet to a moderate (30 percent) fat diet improved their performance by 14 percent (5). That's a lot! And, they did not gain body fat.

The mantra “Eat fat, get fat” is false. Overeat calories and you will get fat, particularly if you overeat calories from fatty foods. Excess dietary fat easily converts into body fat.
Vitamins: The less fuel you ingest, the fewer vitamins you consume. Taking a vitamin pill might replace some of those losses, but a pill does not provide other bio-active compounds in foods that protect your good health. Strive to enjoy colorful vegetables and/or fruits at each meal.

By satisfying your hunger with wholesome sports foods at daytime meals, you will ruin your appetite for the evening “junk food” that contributes to fat-gain. You feel better during the day, have better workouts, be in a better mood—and be able to knock off 200+ calories of evening snacks so you can lose weight easily when you are sleeping. Experiment for just one day with front-loading your calories; the benefits will be obvious!

Easier Said Than Done?

While food-binges can simply be the backlash from unrealistic efforts to lose a few pounds, they sometimes also serve the important job of distracting people from thinking about painful relationships and feelings of inadequacy. That is, if you incessantly think about food, you are not thinking about how sad, depressed or lonely you might be feeling. You’d rather focus on losing five pounds, believing weight loss will make you happy. Doubtful.

Instead of trying to find happiness from a number on the scale, the better bet is to appreciate your body for all the good it does. Do not compare your body to others. To compare is to despair. Practice eating mindfully and ask yourself before you eat “Does my body need this fuel?” Eat mechanically, on a time schedule, with even-sized meals that truly satisfy you, so you don't just stop eating because you think you should.

Rather than struggle with food and weight issues on your own, consult with a sports dietitian who can help you create a positive food plan. Use the referral network at SCANdpg.org to find your local RD CSSD (Board Certified Specialist in Sports Dietetics). Life is too short to spend it fighting with food.

Nancy Clark MS, RD counsels casual exercisers and competitive athletes at Healthworks, the premier fitness center in Chestnut Hill, MA (617-383-6100). Her NEW 2008 Nancy Clark's Sports Nutrition Guidebook 4th Edition, and her Food Guide for Marathoners and Cyclist’s Food Guide are available via www.nancyclarkrd.com.

References

1. Magro D, Geloneze B, Delfini R, Pareja B, Callejas F, Pareja J. Long-term weight regain after gastric bypass: a 5-year prospective study. Obes Surg. 2008 Jun;18(6):648-51.

2. Keys A, Brozek J, Henschel A. et al. The Biology of Human Starvation. Vols 1 and 2. Minneapolis:University of Minnesota Press, 1950

3. Neumark-Sztainer D, Wall M, Guo J, Story M, Haines J, Eisenberg M.Obesity, disordered eating, and eating disorders in a longitudinal study of adolescents: how do dieters fare 5 years later? J Am Diet Assoc. 2006 Apr;106(4):559-68.

4. Stroebele N, de Castro J, Stuht J, Catenacci V, Wyatt H, Hill J. A small-changes approach reduces energy intake in free-living humans. J Am Coll Nutr. 2009 Feb;28(1):63-8.

5. Horvath PJ, Eagen CK, Fisher NM, Leddy JJ, Pendergast DR.
The effects of varying dietary fat on performance and metabolism in trained male and female runners. J Am Coll Nutr. 2000 Feb;19(1):52-60.

Sugar - The bitter truth - The damage caused by sugary foods - Robert H. Lustig

2010-02-26T02:16:00.001-07:00

If for some reason the video does not load, use this link… http://sciencestage.com/v/16142/.html

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

2010-02-24T10:20:00.004-07:00

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

Fish

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: Walmart.com, 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
307.788.0202

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

2010-02-23T15:55:00.000-07:00

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 amazon.com 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.
307.788.0202

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

2010-02-16T17:15:00.007-07:00

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 pieces...lol.

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 actually...lol. 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
307.788.0202

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

Automate your eating by planning your meals ahead of time. That way you're less likely to make an unhealthy last-minute food choice.
Oats are your friends! Eating a cup of oatmeal in the morning will prevent you from gorging in the afternoon.
Foods with healthy fats such as olives, salmon and walnuts help you feel satisfied.
Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories.
Got nuts with nuts. Eating a handful of nuts will help you stay full. Try soaking them in water for a different texture.
Use meditation to help you cope with chronic stress, which can lead you to crave feel-good carbs.
You may be used to fried foods but there are other, sometimes healthier, ways to cook including: roasting, steaming, poaching, baking, braising and broiling.
Do your grocery shopping with a list and a time limit; that way, you're less likely to stray into the processed foods section.
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.
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.
Tired of eating your salad on a plate? Fill a whole wheat pita with salad and a splash of lemon for a twist.
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.
Create emergency packs filled with healthy foods such as nuts, fruits or sliced vegetables to help you avoid unhealthy temptations.
Add red pepper flakes to your pantry. When eaten early in the day, red pepper lowers the amount of food you'll eat later.
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.
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.
Looking for the benefits of salmon but you don't feel comfortable cooking fish? Try canned salmon as a simple and affordable alternative.
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!
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.
Boost your metabolism with some green tea or chili peppers.
Get your Zzzzzs. Sleep deprivation alters levels of hormones in the body that regulate hunger, causing an increase in appetite.
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.
Decaf coffee is a great low-calorie fluid when you're having cravings (and a great source of antioxidants).
Eating liquid-based foods such as natural smoothies and low-sodium soup can help you cut back on calories yet feel full.
A pedometer can help keep track of your steps. If you're not getting 10,000 steps a day, you’re not moving enough.

Natural applesauce is an excellent dip for fruits such as bananas and melons.
Take every opportunity to move around, even in small ways. Studies show fidgety people tend to be skinnier.
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.
Use a vegetable bean dip such as hummus instead of ranch dressing or a fatty cream-based dip.
People who regularly weigh themselves and keep track of their progress in a journal are more likely to lose weight.
Use a dash of cinnamon to give fruits such as bananas and melons a richer dessert feel without the sugar.
Give your protein extra low-calorie flavor by adding a salsa or chutney instead of a gooey cream sauce.
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.
Pass on pop. You'll be amazed by how much weight you drop by simply switching to water.
Beware of "fat-free" or "zero trans fats" foods as you could be trading fats for huge amounts of sugar or sodium.
Try drinking skim milk at breakfast instead of juice. Overweight people who drank skim milk for breakfast ate fewer calories
Sugarless chewing gum can suppress your appetite in a pinch.
Snack attack! Puree peaches, berries or pears for a sweet spread to go on pita chips.
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.
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.
Edamame (soy beans) are a great low-cost snack. Look for them in the frozen foods section.
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.
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.
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.
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.
Try to have a little lean protein with each meal, as protein tends to be more satisfying than carbs or fats.
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.
Dump the junk food. If you want to avoid temptation, make sure you clean out the fridge and the pantry
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.
People who eat breakfast have a better shot at losing and maintaining weight loss.

Replace your scale with a tape measure. Aim for 32 1/2 inches or less for women and 35 inches or less for men.
Make sure you check food labels and avoid anything with more than 4 grams of sugar, especially high-fructose corn syrup, per serving.
Eat a fiber-filled apple before a meal to help you feel full faster.
Opt for peanut butter or almond butter spreads instead of cream cheese or butter.
Remember these five essential smoothie ingredients: frozen berries, a banana, skim milk, a teaspoon of honey and a teaspoon of psyllium seed husks.
Researchers found that dieters who ate eggs in the morning were less hungry than those who ate carb-heavy meals.
The omega-3 fatty acids in salmon may dial up your body's ability to burn fat, especially if you add some exercise.
A Mediterranean diet not only comes with heart benefits, studies show it leads to more weight loss than low-fat diets.
Replace your regular pasta noodles with whole wheat pasta for a more filling meal.
When eating out, ask your server to point out the healthiest options on the menu.
You don't have to make a three-digit number your weight loss goal. Aim for a certain dress size or waist measurement.
Go lean with bean protein. Beans are an affordable and healthy alternative to meats and are wonderfully filling.
Energize plain-tasting proteins such as eggs or chicken with metabolism-boosting chili pepper sauce.
Try a plain Greek yogurt with frozen berries for a pre-workout boost.
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.
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.
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.
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.
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.
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.
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.
If you find yourself at a weight loss plateau, up the duration of your exercise routine by five minutes.
Pounding out your meat will help healthier portions go a longer way visually, and it's good stress relief.
Silken tofu makes a wonderful replacement for cream in some recipes.
Save 85 calories just by swapping mustard for mayonnaise in a sandwich.

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.
Try a pasta-less spaghetti by mixing shredded zucchini, veggie meatballs and raw tomato sauce seasoned with a dash of zesty oregano.
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
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.
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.
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.
If you're eating out, make salad the appetizer. Most starters are fried and come with unhealthy dips or sauces.
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.
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.
Try baking apple slices as a healthy alternative to potato chips.
Eating water-rich foods such as melons, tomatoes and celery can help fill you up without adding too many calories to your day.
Avocados can be your secret weight loss partners. They're high in fiber and healthy fats, giving you a meaty-tasting meat alternative.
A handful of unsalted pumpkin seeds make for a healthy mid-day snack. They're rich in magnesium, which helps lower blood pressure.
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.
Cravings can sneak up on you when you're tired. Try taking a nap if you feel yourself wanting some junk food.
Share your weight loss goals with your friends and family. Make it a positive life change and ask for their encouragement.
Take a photo of yourself each week so you can see your physical transformation.
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.
Yoga may be relaxing but you can also get a good workout. An hour of yoga can burn up to 350 calories.
Get familiar with quinoa -- a wonderful grain that's easy to cook and goes great with sautéed vegetables or mushrooms.
Ditch the mayo, cheese and top bun if you want to scrape off 250 calories from a restaurant sandwich.
Resistance bands are a comfortable and affordable at-home exercise option for strength straining.
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.
Wrap up any extra food you've cooked before you sit down to a meal so you're not tempted to get seconds.
Take a 30-second break in the middle of your meal. Evaluate just how hungry you still are before getting back to your food.

10 Ways to Speed Workout Recovery and Gain Performance

2010-02-15T09:55:00.005-07:00

It doesn't matter at what level you are... whether just starting out on conditioning, skinny as a rail, working on fat loss and changing your body's composition, training or an elite athlete; there is some excellent info here. Read on peeps.

I came across this article on my facebook page. Posted from active.com If you haven't gotten into this site; check it out. Seriously people; there is some excellent info there. Excellent as in extremely useful!.

Life is a journey, enjoy the trip.
Mary E. Robbins
Robbins Run Ranch: Living the Dream with Our Pomeranians in Wild Wonderful Wyoming
Independent Beachbody Coach: Doing it with a Passion
307.788.0202

By Lynda Wallenfels
LW Coaching

Spring is the time of year when many athletes ramp up their training in order to prepare for racing. Athletes should also ramp up their recovery habits to stay in balance.

Over-reaching is required to stimulate your body to adapt. Full recovery is required to allow that adaptation to take place. Partial or no recovery leads to partial adaptation, lack of performance gains and eventually, over-training.

The quicker and more complete your recovery from a workout, the faster you can move on to your next quality training session. The more total sessions you have the energy for, the faster you will ultimately be.

Top Secret Ergogenic = Full Recovery

No matter what you do, when you extend yourself, your body requires a specific amount of time to refuel and repair. Full recovery takes time.

USA Triathlon Level II coach Steve Seide says: "Quality training time is extremely valuable. By quality, I mean when you are fully recovered and able to put in complete effort and focus. These sessions should be spent wisely."

Plan adequate rest into your weekly routine and schedule a rest week every third or fourth week. Manipulate volume and intensity during rest weeks to unload accumulated fatigue, maintain fitness and sharpen performance.

Recently, I did a big volume, three-day block of training. As an athlete, it was thrilling to put down some huge training. As a coach, I know it should take a week to recover and produce benefits from this type of training.

10 Ways to Speed Recovery

1. Daily Nutrition Habits
Daily nutrition dictates the health status of your body, plus the amount of training you can withstand and adapt to. What you eat and drink every day sets your athletic potential. If you eat poorly on a daily basis, your athletic potential ceiling will be low.

"You can wear yourself out with bad nutrition even faster than by exercise without discipline," advises Ultrafit coach Tom Rodgers.

Maintaining daily optimal health through a nutritious diet will do more to speed your recovery from workouts than any other factor.

2. Sleep Habits
Sleep is vital for recovery. Sleep is when your body does its best repairing and rebuilding. Skimp on sleep and you will delay recovery. Through the course of a night's sleep, you cycle through several phases. During the slow-wave stage, growth hormone is released by the pituitary gland, stimulating tissue repair.

3. During-Exercise Nutrition Habits
Fueling and hydrating properly during exercise will put you, at the end of a session, in the best possible shape, needing the least total recovery. For easy workouts of less than an hour, water will suffice. For workouts lasting longer than one hour you should consume a sport drink containing carbohydrates, electrolytes and possibly protein (if your GI system is receptive to this).

Hydration and electrolyte replacement: Your body's thirst drive depends on two things: an increase in blood salt concentration and a decrease in blood volume. Both of these occur when you sweat. Research has shown your body will absorb and retain more fluid when electrolytes such as sodium are added to whatever you are drinking. Drinking plain water dilutes the sodium in your blood and shuts off your thirst mechanism, so you drink less and tend not to hydrate fully.

Refueling: An athlete can burn more than 900 calories per hour during exercise. However, research contends the maximum rate at which carbohydrate can be absorbed from the stomach and processed by the liver is 1 gram per minute. This is a measly 240 calories per hour, so replacing every calorie burned is an impossible task. Focus on replenishing as much carbohydrate as your body can process. Consuming more than this will leave you bloated.

Food choices: Exactly the right solid, semi-solid (gels) and liquid food combination to consume during exercise is highly personal. One athlete may thrive on bananas and Gatorade. This menu may send another athlete sprinting for the port-a-potty. Use trial and error to figure out what works for you. It is vital to practice in training many times what you plan to consume in a race.

4. Post-Exercise Nutrition Habits
The job of post-exercise nutrition is to regain hydration status, replenish electrolytes, replace carbohydrate and provide protein for muscle repair and antioxidants to reduce cellular damage.

During exercise, your muscle cells take up glycogen at a higher rate than when at rest. At the end of an exercise bout, this effect lasts up to 30 minutes. Glut-4 molecules hang out on the muscle cell membrane and grab glucose from the blood. Glut-4 molecules are super-activated by high intracellular calcium and insulin levels produced during exercise.

Refueling within 30 minutes of the end of an exercise bout enables you to take advantage of the Glut-4s while they are still ramped-up. This will quickly replenish your muscle glycogen.

If you miss this window it can take up to 48 hours to fully replenish your muscle glycogen fuel stores. Also, immediately consuming protein may reduce post-exercise muscle breakdown.

5. Remove Heat Stress
In hot climates, immediately after a race or workout, remove heat stress from your body. At most triathlons, you finish near the swim start. Walk waist deep into the water and stay there for five minutes or until your body temperature feels down to normal.

6. Time Management
A day spent running all over town, doing a month's worth of errands in a day, does not equal a recovery day. Poor time management can also eat into sleep hours.

7. Stress Management
Chronic stress causes illness, injury and burnout—not good things for athletic performance.

8. Pre-Exercise Nutrition
Ensure you begin a workout with your carbohydrate tanks full and fully hydrated. If you work out first thing in the morning, consume some "low glycemic index" carbohydrates with water to replenish stores after your overnight fast. (Visit GlycemicIndex.com for more info on this concept.)

9. Yoga
Stretching, relaxation and meditation have been shown to speed recovery.

10. Massage
Massage increases circulation, flushes away waste products and brings in fresh nutrients while promoting relaxation.

Lynda Wallenfels is a USA Triathlon, USA Cycling and Ultrafit certified coach, and the author of The Triathlete's Guide to Bike Training. For more information about Lynda and her coaching services go to her website at www.lwcoaching.com.

It's 99.9% Mental... make it happen... Get OFF The COUCH!

2010-02-11T10:17:00.005-07:00

View your goals as a ladder.

One ladder rung at a time.

Until you reach your ultimate goal...

To start... just get up and move!!!

Week 6 - Michael's Challenge
Speedy Peterson gives Michael some motivational words.

Link to the Biggest Loser Video Clip... Just in case it does not load here

Life is a journey, enjoy the trip.
Mary E. Robbins & the Hairballs (Pomeranians)
Robbins Run Ranch: Living the Dream In Wild Wonderful Wyoming
Independent Beachbody Coach: Fighting Obesity One person at a time...

Eating Well: The Best Fitness Foods for Women

2010-02-10T12:24:00.014-07:00

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: http://bit.ly/aQV9tV

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
307.788.0202