Mastering exercise on the plane

When in confined space, people often find exercise difficult to achieve. Reading is not exercise of the important physical  type although it is important enough. Owning the space though allows energetic movement of the internal body systems. Stomach crunches don’t necessarily need to be performed on a mat or open floor surface but can hasten better digestion if accurately performed in place. Of course sexual strengthening exercises have been popularly used in the past, but unless you’re up for copulado in the occupado, it’s best to stick with ones that travel well.

For  adipose tissue you’re carrying ( polite word for excess weight), seek out the strong bones lying underneath and work them. Not to say you shouldn’t take account of neighbors’ optimal pleasure or comfort, but don’t be dissuaded from the task. The stares of nosy people shouldn’t even matter. If you lift your left leg once to the ceiling or throw the head back, exercising important neck muscles, so it is. Another thought is being synchronized with the plane’s engineering workings itself.  I often feel tense with directional changes or unidentifiable vibrations , however breathing or beer takes it easily away.

Forgotten inner thighs need exercise. When walking, the load is usually on the femur muscles, knee joints, and glutes. Sedentary activities require more use of the inner leg muscles as you close or open them. Upper arms need an occasional workout too. Just be sure not to stress muscles to the uncomfortable point of an irritating charley horse or spasms in muscles.

Readers should have a smattering knowledge of logic, geometry or math or painting. Try thinking of the space as blank tile (toule if you sew often) and paint your own beautiful masterpiece on it masterfully.

Recipe for sustaining balance

Do you wonder if the gentle ‘glush’ of the ocean lapping up on the shore blinds you at first to what exists there openly on the sand? At the start of fuel (or food) intake the mouth and taste buds usually usurp control but it is the other body systems that ultimately deal with it.  How you eat affects energy and performs a function in balance strength for the particular biological substances that your body can use, and harbors better timing for digestion; trust, the average body knows how.


Are your tastes drawn to forbidden snacks? What’s in them? Just be sensible and read at least one  label ingredient displayed. Carbs count obviously, but vitamins and minerals, amino acids or even preservatives have beneficial enough restorative powers.  One has to prepare for timely exit of nourishment even before eagerly ingesting it. So you eat haphazardly?  Shup! Nothing is wrong with that. Balance, though, is the “opt” keeper.   If you’re still hungry after a full meal, it probably signifies that a mineral or element has been shorted in ingestion. Read labels and use logic: just be sensible.

Think about what occurs when a sexy James Bond or J-Lo appears up on the screen. Do you utter Damn then Think about Ellen Degeneres or Chaz Bono to neutralize the effect? No, the tendency is to sublimate immediately then swear or ship the feeling up tightly for later. Food has temptations as well, and you shouldn’t avoid, deny, or fight back but rather, gently tell them you’ll get back to them after you’ve satisfied the gut that sustains you. I’m not saying you should tantalize the food, but give it a “come on in” look at least once. Tell it, mentally, where nutrients should go  to be eventually absorbed. Finally, eliminating sugar allows balance in the rest of the body system. Eventually stored fat, tightly packed enzymes and absorbed energy are released to substitute for new lower levels of glycerin, glucose, and glucosamine. It’s prudent though to recognize symptoms when sweetening is needed for balance too.

Try picking out ingredients that aren’t nutritious enough before consuming for dinner; just as you select a happy birthday gift with reaction in mind, consider the body as the the “To: ” – a recipient gifted by someone very nice as you open up the mouth. I’ll bet your body responds gratefully.    Jeanie

Cleaning using entomology and simple science


Scientist.I admittedly have more intellectual curiosity about how nature works than skill or dedication to cleaning. However, here are some things I have learned over many years of trial and error and observation of what is often referred to as “dirt”.

I praise you and don’t judge if you just bleach, vinegar, or Lysol every bit of scum, bug, or dirt you find but I’m writing about a different approach for those interested. A quick quiz:

What kills mold fungus and yeast?

What halts bacteria?

How do you remove india moths, carpet beetles, moths, ants, and stink bugs?

If you answered bleach, peroxide, and a vacuum cleaner then you don’t have to read on. You’re at least partially right and on the right track. Here are some observations for the curious:

A green spore found under a new potato chip bag on the stovetop after I returned from shopping:Spore Added lemon:AfterlemonSee the black dot appears in center. Lemon like other acids will bring the invisible to the surface. Fungus, mold, and yeast spores have many sizes and shapes. Some are round and others look like small stones or sticks. The important thing is that they are colonies and removing one does not deter the rest. Clean perimeters and work spiraling in. Haven’t you ever tried to remove a stain or some scum only to have it appear elsewhere or spread? Just like bugs drop an micro-egg when you kill them, fungi can rejuvenate themselves quite a distance away.

There is a soap scum bug that has caused me to blame my husband for leaving a messy sink. I was cleaning the powder room basin with something called “Wipe-away” when I accidentally spilled hydrogen peroxide (that I clean toothbrushes with)  on the counter. This small white bug with two tiny antenna appeared by the left wall. Of course I squashed it but I’m sure it was responsible for swirling the soap and leftover toothpaste around the sink.

Many of my customers at Walmart have complained about these tiny ants in the kitchen that are hard to kill. They are mostly buying Terro, which is a tried and true way to get rid of ants, but it doesn’t work on this species. The key to them is small black micro-dots that transform quickly to adult ants. One customer recommended an automotive upholstery cleaner that I have found to work. For the curious here is what I found:


I added water then lemon juice to a worm-like thing under the wood on the windowsill and immediately several yellow discs appeared along with a black dot such as those on the tissue and container. Two minutes later the black dot actually jumped toward me and became an ant (until I squished it). The point is these pests grow quickly and if you look carefully you can find them on pans, your hands even, and grocery items. Check you grocery bags, your hands, and especially your food, carefully.

“Dirt” is not necessarily inert. Try sprinkling baking soda on your couch and let it sit while you go to work. When you return, your couch may smell fresh, but there is “dirt” on the wood floor far away from it. If you have dogs, it’s their fault of course, right?

On the left, baking soda was sprinkled on the “dirt”. The next two pictures show what is cast off after a few minutes. A lot of people will tell you that dirt moves or spreads and they are somewhat right but it moves because it isn’t dirt. It is mold or yeast mixed with dirt and bacteria. (You know not to mix bleach and ammonia and vinegar added to baking soda will erupt like the volcano at a school science fair, right?) My suggestion: Wear gloves, add water or detergent/water combo and pick up with a disposable cloth or sponge because it won’t all transfer to the dustpan or vacuum. Throw it all out outside and forget the paltry cost of gloves, rag, or sponges. Check the corners and room perimeters for anything like little stones, sticks or anything fuzzy. These organisms, like so many, are colonies and can regenerate from a tiny part.

Other things I’ve learned – either still working on or learned the hard way:

Keep all food pantry items in sealed containers or ziplock bags including new purchases. India moths can hitchhike  in coconut flour, sugar, or cereal from the most reputable places. They hide in can grooves and under soup labels that aren’t glued all the way and just one larva overlooked will be costly when you have to throw away food that must be disposed of outside – not the trash.

mothLight gray, paper-thin critter that squishes to fine dust

Refrigerators – Use glass storage if you can and discard leftovers after two or three days. Baking soda stick-ons and regular shelf wiping help a lot. Bag partially open vegetables and other items in the freezer to keep it neat and if you think no bugs can survive the cold temperature think again. A note to smokers, put your pack of cigarettes in the freezer before smoking. Trust me, just do it.

Vacuum the car fairly often and I don’t need to say that if your dogs travel in it, clean the seats.

While clean tables, chairs, and furniture are important, UNDER them is often where bugs, spiders, and molds hide. Also the corners of cabinets and rooms often host the “mother ship” of pests and organisms.

Lemon juice has so many uses: Spray in laundry tub and dryer (Highlights any germs left behind and kills bacteria). Softens calluses. Spray on vegetables (lettuce, celery, carrots, broccoli and potatoes). Spray on your hands to make germs etc. visible.

I can’t tolerate bleach smell or inhalation but for some things I will risk feeling ill for a few hours.

If you use baits for waterbugs (roaches) remove and replace them after three months as they sometimes have a reverse effect after that time. Here in Pittsburgh, Penn State Extension will identify any bug or tick you find for free if you want.

My daughter vacuumed up a black widow spider from a dark basement corner at her California home. (Empty vacuum outside immediately) and though such spiders are rare, use caution when cleaning dark places. Even very small spiders can bite. I opened the sealed inner wrapping of a package of frozen sliders and two white spiders raced out. I would not have seen them as they were very very tiny but it was on the black stovetop.

Stink bugs are a pain. So what they’re attracted to light and laundry. The areas where they congregate (windowsills, windows) have something that they eat (I don’t want to know) and must be eliminated.

Many organisms are capable of embedding themselves in plastic, metal and unfortunately your fingertips. I am selective about what I put in my new dishwasher but when items come out with brown spots, or white splotches (plastic containers) they get a dose of isopropyl alcohol, hydrogen peroxide, lemon juice, or bleach (maybe) if it’s something I need to keep, otherwise I discard it. Time is precious and searching the internet for ways to clean a $.99 plastic container is a waste. Be sure to discard the corresponding plastic lid too or you’ll end up with 20 lids that don’t fit anything.

Again, I am not a cleaning guru and always have more cleaning tasks than I have time for. I don’t mean to give anyone the heebeegeebees or incite paranoia but I do think that understanding the nature of “dirt” and its organisms can help when cleaning.

Use your cellphone camera as a bug detector? Hold camera close to stove countertop and you can see under the top where beasties may hide. I have to wipe off my phone while I’m thinking of it.

I used my iPhone for all pictures here except the first and last which are purchased Fotolia stock photos.  Take a break and think on what you have accomplished not what still needs done. Jeanie

House cleaning product




Nutrition for busy people is a conundrum

Last week I took a 93 year old woman grocery shopping and here is what she bought for the week:


Deli turkey slices

Marble Rye Bread (the store sells half-loaves)

Dried prunes

2 cans of mandarin oranges

Fiber cereal


Chips (popcorn)

Cheese Crackers

Frozen lean dinners (2) and a small cheese pizza

Moose Tracks Ice Cream

Whole Wheat English Muffins

Paper napkins, tissue, and light bulbs

No nuts or seeded things like tomatoes (allergy)

Her energy and common sense always inspire me and I think she did well nutritionally. She is 93 and knows a thing or two.

For many of us, however, this list wouldn’t do. Where are yogurt,  dark leafy greens, avocados, and protein? Well, I don’t know what she already had at home but I did say she was 93 right?

Working people have a harder time achieving nutritional balance for sure. I only work part-time (in a grocery store no less) and I get stressed about it. Here are some suggestions for coping:

  • Stop trying to make every morsel you eat a superfood. Everyone knows breakfast is important but if you get up late or spend too much time packing the children’s lunches, grab a yogurt drink and some fiber crackers or fruit (I don’t eat it) or a piece of chicken to eat on the commute. Even better, that healthy lunch you’re packing for the kids ought to be good for you, too. Pack an extra one. If their lunch has too much sugar or carbs for you, rethink what you’re giving them. Finally, eating too much fiber, avocado, or cruciferous vegetables can cause weight gain and the worst – gas. Which leads to the next suggestion: The time of day when eating some foods (even superfoods) matters.
  • Many of my customers buy bananas and eat them in the morning because they can grab and eat them quickly when they awake.  I cannot tolerate them on an empty stomach and fix oatmeal (1 minute in the microwave) instead. Everyone is different and finding your way is key. Let’s face it, some superfoods just don’t work at 6:00 a.m. for many people, though. Cauliflower, salmon, sardines, shiitake mushrooms, and collard greens on an empty stomach may lead you to call off sick. If you have the time before work, you can add many of them to an omelet; it’s up to you. I like mustard greens with morning egg, but maybe you are allergic to eggs. The point is to include good food when you can and don’t stress if you use half your sugar allotment for breakfast.
  • Because we don’t always know what we are going to feel like or want to eat later at work, I suggest packing a contingency bag to take when you’re rushed in the morning and keep it handy.

It can be a plain grocery bag or a designer tote. What matters is that you put in something with vitamins, something with sugar (yes, you might need it if blood sugar drops), something with carbs for energy, and a non-refrigerated protein and  drink.


Here’s my stash:

Doritos (no sugar tasty carbs)

Kind Bar (cherry cashew)


Fig cookie (or Thin Mint GS)

Veggie Rice crackers

Bai antioxidant drink

Vitamin Water ( w or w/o sugar)

Jar of Baby Food (pumpkin, carrots, etc)



You may be saying “Oh no, I’m not eating baby food – it tastes bland and awful”. Well, some of it does and I’m not suggesting a “baby food diet” to lose weight like the ones some celebrities (e.g. Jennifer Aniston) have used. I wouldn’t eat the meat ones but squash, pumpkin, and carrots are a quick, even tasty, boost in a pinch.

  • What about when you want something warm and comforting? Invest in a thermos and bring your own homemade soup.Thermos
  • Finally, sometimes you just can’t avoid buying lunch or dinner out. Unless you eat out everyday, cut yourself some slack when your meal isn’t ideal but be aware that the fast food salad is loaded with sodium and the fancy restaurant’s entree is high in sugar and fat. Adjust and balance when you can.


I stressed about work food for over six months, thinking I had to take a perfect lunch with me. I  made mistakes and sometimes I chose poorly, resulting in having to carry a small tin in my pocket full of ginger mints, xylitol gum (good for mouth but can cause gas), digestive enzymes, aspirin, antacid, and more. I’m still convinced that sugar is public enemy number one though. By keeping sugar (it all its forms) under 25 grams daily and reducing use of white flour and processed foods, I lost 30 pounds and I will not stop reading labels. A popular brand of protein drink advertises “no added sugar” but the label reveals it has 53 grams of sugar in a  serving. Even one cigarette brand has sugar (glycerol) in it. A woman next to me, shopping at Trader Joe’s, said aloud, “They all have sugar in them”. She was buying lunch meat. Caveat Emptor.

Olive, the other reindeer

Singing Reindeer Christmas

You might think that Olive was the bully/grinch at the North Pole because she “used to laugh and call him (Rudolph) names” but she is actually part of a mondegreen and not because olive is a color of green. Without defining the word, examples of mondegreens are “There’s a bathroom on the right” (Creedence Clearwater Revival’s “Bad Moon”), “You’ve got mud on your face, front disc brakes” (Queen’s “We will Rock You”) and “Hold Me Closer, Tony Danza” (Elton John’s “Tiny Dancer”). If you guessed that “Olive” is a substitute for “all of” , you’re a music lyric master.

I have been known, however, to botch lyrics on several occasions, despite having been a singer all my life. I once sang “A beautiful snight, we’re happy tonight” (Winter Wonderland) to a large Christmas audience. Here are a few other lyrics (not in performance though) I have gotten wrong:

  • Rocket Man – “burning out of fuel up here alone” I’m not sure what I sang but it wasn’t that. There was a TV commercial with people singing to the song (car radio) who had several wrong lyrics too.
  • Blinded By The Light (Manfred Mann’s Earth Band) – who hasn’t sung “dressed up like a douche”instead of deuce.
  • Lucy in the Sky (Beatles) – “The girl with colitis goes by” ? Kaleidoscope eyes
  • Hit me with your Best Shot (Pat Benatar) or is it “pet shark”?
  • Margaritaville – Did Jimmy Buffet say “stepped on a pop tart? No, a pop top.
  • Reverend Blue Jeans (Neil Diamond) is wrong. It’s Forever in Blue Jeans

More mondgreens can be found by searching “Hilarious Misheard Christmas Lyrics” or “Associated Press” for Christmas mondegreens, as some links don’t work. ( Or you can google “mondegreen” or “Lady Mondegreen”

Even well-known songs that people love to sing along with have pitfalls. Look up the actual lyrics to these for a laugh: (A-Z

  • Benny and the Jets by Elton John
  • American Pie by Don McLean
  • Piano Man by Billy Joel
  • The Joker by Steve Miller Band

When “The Joker” played on the juke box at our local establishment, the bartender, John, said, essentially, that anyone  who knew music would know all the words (I’m a joker, I’m a smoker, etc.) but I looked them up and found this in the second line:

“‘Cause I speak the pompitous of love” Now seriously, what words do you sing there? I thought it was apotheces or apocalypse, which made no sense really.

The photos below are from a family karaoke sing in Shinjuku, Tokyo, Japan three years ago. Japanese karaoke bars feature a private room where you sing your heart out and broadcast to the rest of the place (or not). In America, you can listen to the fun that The Beach Boys had recording Barbara Ann, but singing with friends or family is great fun too and mistaken lyrics just add to the hilarity. The second screen is Ba-Ba-Ba Ba Barbara Ann, a favorite of young Japanese.

As winter is here, remember when you’re walking in the winter wonderland that “later on, we’ll perspire, as we drink by the fire” I got that right, didn’t I? Happy holidays. Jeanie



My son, Alex, singing in Japanese

The Healthy Diet Dilemma






There will be NO lengthy discussion or video here that requires a lot of your time before you can find out what those “5 foods you must not eat” are. I write a lot but most of my income comes as a cashier in a large, world-wide grocery retail store. I am neither a nutritionist/ doctor, nor do I have an inspiring personal story of how I lost weight, stopped the aging process, or grew a new kidney (I was born with only one) by following a certain diet. My aim in this article is to pass on information and hopefully provide help to anyone who finds reading ingredient labels, planning what to eat, and choosing foods that are right for you (not necessarily for everyone) as difficult a task as I do.

The advice to consult your doctor is of course most important because as your personal advocate and expert, he or she can tell you what foods you should eat and what to avoid. A really good doctor will take the time to analyze your diet and even offer advice about small details such as whether you should eat tuna or a brazil nut (both high in selenium) or, in my case, what foods to avoid to prevent kidney stones.Unfortunately, this may add to your medical expense or not be available under your health plan.

That said, where do you go from there?

There is an interactive tool for Health Care Professionals that you can use to get recommended daily amounts of calories, macronutrients, vitamins, and minerals by typing in your height, weight, age, and gender. (No names) You will have to search Google for it.

My Plate Daily Checklist is another site which you can use to track eating habits. Select, say age 4-8. then calorie level desired (1200 – 2000) for your personal analysis.

Button code: SuperTracker can help you plan, analyze, and track your diet and physical activity.

Now that you have your requirements, you can do research (I did a lot) to find out which foods have which nutrients. I kept a journal but found it a problem to keep looking back and forth every time I was hungry, or going to shop. I did make the mistake of buying a lot of “superfoods” (seaweed, dark chocolate, brown rice, salmon, exotic vegetables etc) only to find I either didn’t like them or couldn’t use them up before they spoiled. I should mention that I gave up sugar, bread, baked goods, and most processed food eight months ago which complicated things. I learned to “pare down the pantry” and use what I already had to make meals. Some people like cereal for breakfast and can find low sugar, high fiber choices there. I cook vegetables and  egg for breakfast adding hamburger, quinoa, Tostitos tortilla chips, turmeric or ginger, as wanted. The point is: balance.

If you are already a lacto-vegetarian, follow a paleo diet, or one that is gluten-free, diabetic, IBS-friendly, or heart-healthy — good for you. You probably already read labels and know the rest of this.

An overview of food ingredients. additives, and colors can be found on the FDA government site with a  list of sweeteners but it does not include stevia, xylitol, and inulin. The last one has started showing up in organic foods and sugar-free pudding. While inulin is not bad for you, some research shows that it can “free” bacteria which cause pneumonia. Xylitol has been shown to prevent ear infections and cavities by killing staph germs but it can also kill lacto-bacillus and may have a laxative effect. Store and dispose of gums properly as it can be fatal dogs.

Food Babe posts A Full List of non-organic ingredients allowed in organic food.

Also Christina Guyanese of Shape Magazine, wrote an article,14 banned foods still allowed in the U.S.

Frankly, reading labels lengthens your shopping time but it often results in people putting things back on the shelf and making better buying choices. I see an increasing number of customers buying healthier products. One man in a wheel chair bought only scads of fruit. I don’t judge, but for me, while fruit has a lot of vitamins, it also has sugar (fructose). Consumers of organic meats, vegetables and yogurt are willing to pay considerably more for those products, but should be aware that not all organic products (and energy bars/drinks) are the best – better – but again, read the label. A roll of corn meal mush (cornmeal, water, salt) costs $1.54 while organic corn cereal can run $5.98. Healthy doesn’t have to be expensive. If you love chips, you should know that Doritos have no sugar and Lay’s potato chip ingredients are simply potatoes, safflower oil, and salt. Also frozen vegetables are equally nutritious as fresh but cost much less and some “healthy” foods, like miso and capers, have high sodium content.

So beware and check labels. It doesn’t mean that you can’t eat well or enjoy favorite foods in moderation, it just means YOU choose what is right for you and not eat whatever a food company thinks you should have or want.




Greeting Cards, Ground Meat, and Good Books

five dollar in the pocketGoing shopping with a five dollar bill? It may not buy as much as it used to but you can still get something for your money, right?

Suppose you want a valentine card for your love. According to an Atlantic article by Derek Thompson, Americans will spend $860 million on 150 million Valentine’s Day cards. That’s roughly $5 per card. Why have greeting cards gone up in price so much?

greeting card for Valentine's Day

  •    Lack of competition – Hallmark and American Greetings control the market with some sales by PRGCO
  •    Marketing costs
  •    Price of workers in China – What? Yes, up to 30 Chinese workers do tasks like applying glitter, ribbons, or sound  chips in musical cards. Almost all “sound cards” are produced in China
  •    People don’t want to look cheap, especially when the card recipient can turn it over and see the price. After buying an expensive card, wrapping paper, and ribbon, many gift-givers end up spending $100 for  a $75 gift.

Still, for a piece of paper with a picture and some words, you might be better off having a child make one.

Maybe a good way to spend that money burning a hole in your pocket is to buy something practical – food to make dinner. But here’s another item that used to cost a lot less. It seems odd to pay $5 for a pound of ground meat when you can get steak for $9,99 a pound or chicken for $1.99.

A tray of fresh lean ground beef from supermarket isolated on whThough the world’s largest supplier of ground meat, family-owned Cargill, assures us that they minimize animal stress, and take every precaution to make the beef safe, some people are still troubled by buying it. And the lasagna, spaghetti, or chili you make with it could add to your waistline.

As a writer, I can’t help but suggest a book to buy with the money that took 2/3 of an hour to earn if you make minimum wage ($725/hr). Whether you prefer to hold a book in your hand as you lay on the couch and read, or enjoy e-books on a reader device, books are more entertaining than a card or meat. (My last book, Mystery at Pima Point was reviewed as “easy, fast and enjoyable” on Amazon for only $2.99 for the ebook with the print version only slightly more.) Anyway, there’s something special about buying a reasonably priced book that doesn’t happen when you buy over-priced cards or meat, I think. And you can bet the author put much more time into producing it than Chinese workers dabbing glitter on or machines grinding beef.

How to help Indie Authors – A Primer

Help other authors and yourself as well.


Help an IndieHow to help Indie Authors – A Primer for family, friends, fans, and other Indie Writers

It’s not easy taking the route of Indie Author or any route as an author. The field is crowded, and it’s hard for readers to sift through it all. So in addition to writing, most of us Indies spend a great deal of time promoting our work. Most of us try not to annoy our friends and family, but it’s inevitable that many of them will see our promotional stuff. So as we move into the holiday season, I’d like to give some advice to anyone associated with an author. Also, there’s a little bit of advice for other authors as well. I wish you peace and relaxation during the coming season. Take the time to read a book, maybe even from an Indie Author in your life.

Besides buying the books of your…

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