Steve Victor

Fit for Life!

Top 10 Nutrition Tips

Winter brings more health problems than any other time of year. I asked Jody Victor® to give us some tips for staying healthy in the cold weather.

Jody Victor®: Hey, Steve, it’s easier than you might think. Just follow these 10 tips and winter won’t feel so bad.

  1. Work seasonal foods into your diet. Eat locally. Nutritionists now believe eating locally may be more important than eating organically. The nutritional value of food is degraded the longer it takes to get to your table. Organic food is always a better choice than processed food but pay attention to how far the food has to travel to get to you.
  2. Set a goal to ban junk food from your pantry. Do it in stages by substituting, for example, low-fat popcorn for potato chips. Dried fruits, such as cranberries and figs, for candies. High-fiber power bars for cookies.
  3. Your immune system can be more stressed with the additional refined sugar and processed foods in abundance during the winter months. Fill up on lower calorie fruits, vegetables, low-fat dips and reduced-fat chips and snacks first while attending winter holiday parties and big family events. That way you will be full when the desserts are served. Have just a bite, not a slice of dessert.
  4. To boost your immune system and help ward off colds increase your Vitamin C intake. Add extra fruits and vegetables to your diet. Foods rich in the antioxidants Vitamin C and beta-carotene, such as citrus fruit, cabbage, broccoli, pumpkin, sweet potato and spinach have immune-boosting power. Add Vitamin C supplements to your regiment. Studies have shown that 1,000 milligrams of C supplements may make colds milder and may shorten the duration of the cold. To fight off infections, increase your intake of zinc as well. Zinc is found in fish, oysters, poultry, eggs, milk, unprocessed grains and cereals.
  5. Sunshine is the best natural source of Vitamin D. But in winter we get less exposure to the sun. Try to spend a little bit of time every day outdoors. Move your work desk close to a window. Vitamin D can be found in fortified dairy products, fatty fish and egg yolks. You may want to consider taking Vitamin D supplements. Daily supplements of 1000 IU Vitamin D during fall and winter have been shown to reduce the risk of colon, breast and ovarian cancers by as much as 50 percent.
  6. In winter the lack of sunlight leads to a drop in serotonin (the “feel good” brain chemical). The drop in serotonin causes food cravings and depression. Cravings for high carbohydrate comfort foods are your body’s cries for more serotonin, posing a challenge for healthy eating. Be careful when choosing carbs to boost your serotonin. You can boost your serotonin with healthy carbs such as whole grains, sweet potatoes, yams, pumpkins, and squashes.
  7. Include a healthy level of good bacteria in your diet by including yogurt to your daily regiment. Adequate amounts of probiotics or friendly flora is valuable in restoring levels of healthy bacteria in your body to protect you from infections. Yogurt has also been shown to help prevent osteoporosis, reduce risk of high blood pressure and aid in gastrointestinal conditions. Choose low-fat yogurt that contains active cultures and Vitamin D. Check the label for sugar content. Some nutritionists recommend taking a probiotic as a dietary supplement during the winter and especially after antibiotic use.
  8. Drink more green tea during the winter to help ward off germs. All teas contain polyphenols, especially catechins, which are plant-based antioxidants. Green tea, in particular, is abundant with catechins. Green tea has been shown to stimulate the production and activity of specific cells associated with combating viruses. If you want to sweeten your cup of tea, choose better quality, natural sweeteners such as agave nectar, maple syrup, honey or stevia. For another warm, soothing drink during winter, try substituting a sugar-free hot chocolate with low-fat or fat-free whipped topping for the high calorie options at your local coffee shop when you want a treat.
  9. Eat plenty of warm, nutritious soups during the winter. Avoid canned soups if possible as they are loaded with extra sodium and fat. Make your own nutritious soup with fresh, natural ingredients. Lentils, peas and dried beans are great additions to winter soups. If the price of fresh vegetables for your homemade soups has risen too high, check the frozen food section. Frozen vegetables are much more nutritious than canned varieties.
  10. Fight the urge to hibernate and try to keep moving. If you don’t feel like going out in the cold for a walk or a trip to the gym, turn your living room into a gym. For crunches sit on the edge of your couch with your hands gripping the edge at your side, bend your knees, and lift them toward your chest. For leg lifts, sit in the same position but lift your legs straight up. Use two bottles of water or cans of soup for bicep curls. Do sets of jumping jacks during commercial breaks. Sit on an exercise ball while watching TV to strengthen your back. Remember- exercise is a stress releaser. Less stress equals less health problems.

All the Best!

Steve Victor

Top 10 Winter Driving Tips

Winter weather has finally arrived! Time for cold, snow, and winter driving! I asked Jody Victor®  to tell us how to stay safe during winter weather conditions.

Jody Victor®: Hey, Steve, you couldn’t have asked me at a better time. Here are 10 tips to help you have a safe winter.

 

  1. Watch weather reports prior to a long-distance drive or driving in isolated areas. Heed local emergency warnings. Listen to the radio or call the state highway patrol for latest road conditions. Allow extra time to reach your destination during inclement weather. If you have a cell phone, take it with you. Wear loose-fitting, lightweight clothing in layers. Keep an emergency bag in your car at all times. Items to include: blankets, gloves, hats, boots, food and water and any needed medications. Keep a snow brush and ice scraper in your car as well as a folding/compact shovel, emergency lights or flares and a container of kitty litter or ice-melting salt. Avoid travelling alone. If you have to travel alone, let someone know your destination, route and when you expect to arrive there.
  2. Make sure your tires are properly inflated. Never mix radial tires with other tire types.
  3. Keep your gas tank at least half full at all times to avoid gas line freeze-up.
  4. Always have your headlights on during wintry conditions.
  5. Do not use cruise control.
  6. If possible, avoid using your parking brake in cold, rainy and snowy weather.
  7. On ice and snow- take it slow. Drive for worst-scenario conditions- slower speeds, slower acceleration, slower steering and slower braking. Remember posted speed limits are for ideal conditions. Accelerate and decelerate slowly. Don’t try to get moving in a hurry. Don’t power up hills. All you’ll do is set your wheels to spinning. Try to get a little inertia going before you reach the hill and let that inertia carry you to the top.
  8. Know your vehicle’s braking system. Vehicles with antilock brakes require a different braking technique than vehicles without antilock brakes. Whether you have antilock brakes or not, the best way to stop is threshold braking. Keep the heel of your foot on the floor and use the ball of your foot to apply firm, steady pressure on the brake pedal. Don’t stop if you can avoid it. Especially do not stop on a hill unless absolutely necessary. If you can slow down enough to keep rolling until a traffic light changes or the vehicle in front of you makes its turn, do it. Always leave extra room between your vehicle and the vehicle in front of you; the larger the vehicle, the longer the stopping distance. Keep in mind four-wheel drive vehicles may make it easier to drive in the snow but they do not stop (or steer) any better or quicker on ice than two-wheel drive vehicles. 
  9. Always look and steer the way you want to go. If you skid, steer in the direction you want the car to go and straighten the steering wheel when the vehicle moves in the desired direction. Remember to steer slow and steady. Jerky movements can cause the car to spin out of control.
  10. If you find yourself behind a snow plow, stay behind it until it is safe to pass. Remember snow plow drivers have a limited field of vision. Stay back (15 car lengths) until you’re sure it is safe to pass or until the plow pulls off the road. If you approach an on-coming snow plow, slow down and give the plow a little extra room.

All the Best!

Steve Victor

 

 

 

 

 

Top 10 Skin Tips

With winter upon us, it is time to think about taking care of ourselves and one of the most important organs of our bodies – skin! I asked Jody Victor®  to give us the top ten tips for taking care of our skin.

 Jody Victor®: Hey Steve, you are exactly right! It is very important to keep your skin healthy. Here are my ten favorite tips.

 

  1. Break out your humidifier. Or invest in a humidifier if you don’t have one. A humidifier will add moisture to dry winter air and help keep your skin hydrated. Run a humidifier in the rooms you spend the most time in, including your bedroom.
  2. Lower the thermostat on your heating system. Central heat makes the air in your house even drier than the already low humidity outside. Try a cool, yet comfortable setting- 68 to 70 degrees F.
  3. Skip the tempting long, steamy showers. Hot water dries out your skin by stripping it of its natural oils. Instead, take short lukewarm showers or baths. Avoid using excessively hot water when washing your hands. If the water turns your skin red, it’s too hot.
  4. Choose non-drying body soaps. Stay away from fragranced soaps. The wrong kind of soap can worsen dry, itchy skin.
  5. Moisturize your skin frequently during the winter months. Always moisturize after bathing. Blot your skin dry and apply a thick moisturizer within a few minutes to help seal the water in. If your hands are constantly getting wet washing dishes or cleaning around the house, you may want to use waterproof gloves during the winter.
  6. Change your facial skin care regiment. Choose cream-based cleansers. Apply toners and astringents sparingly. Many astringents contain alcohol. Check for products that have little to no alcohol. At night, use a richer moisturizer on your face.
  7. Give your lips extra protection during the winter months. At bedtime, use a wet, wrung out washcloth to vigorously buff your lip area. Rub everything you use on your face all over your lips and be generous. Finish your lips with a sealant. Something that is thick and emollient that leaves behind a barrier to stop moisture from escaping. Plain old Vaseline will do the trick. In the morning make sure you apply your facial products to your lips as well.
  8. Wear appropriate clothing. Many cold weather fabrics can aggravate dry winter skin. Keep wool and rough clothing from directly touching your skin. Wear soft, breathable materials against your skin. Wear the wooly sweater as the top layer. Wear gloves or mittens when outdoors in the cold air. If you prefer wool gloves, put cotton or silk glove liners on first. Change out of wet clothes quickly. Wearing wet clothes and shoes further irritates your skin and causes itchiness. Remove wet gloves, socks and pants as soon as possible.
  9. Stay hydrated. Drink plenty of water and non-caffeinated and non-alcoholic beverages. Foods or supplements that contain omega-3 or omega-6 fatty acids, such as fish oil and flaxseed oil, can also help moisturize very dry skin.
  10. Apply sunscreen in the winter. It is important to protect your skin from harmful UV rays even on cold, cloudy days. Before going outdoors, apply a moisturizing, broad-spectrum sunscreen with an SPF of 15 or higher to all exposed areas of your body.

All the Best!

Steve Victor

 

Top 10 Snow Removal Tips

Winter is here and it’s time to pay attention to the weather. I asked Jody Victor® to give us some Winter weather safety tips.

Jody Victor®: Hey Steve, it never hurts to be prepared. Here’s some Winter safety tips for all of us.

1. Wear layers for better insulation and warmth. Wear a hat, hood or scarf as most heat loss occurs through the head. Change your clothes if they get wet to prevent loss of body heat. Keep your fingertips, earlobes and nose covered. Protect your lungs from extremely cold air by covering your mouth. Wear sturdy shoes or boots with rugged soles to prevent slips or falls.

2. Warm up before shoveling snow. Stretch your arms and legs for a few minutes. Jog in place. Warm muscles are less likely to be injured.

3. Avoid overexertion. Cold weather puts added stress on your heart. Unfamiliar exercise such as shoveling can bring on a heart attack or make other medical conditions worse. Take frequent breaks and drink plenty of fluids before, during and after shoveling snow.

4. Shovel snow on the buddy system and take turns. If your “buddy” can’t help with the shoveling, at least have him/her monitor your progress and be on alert for a medical emergency.

5. Monitor yourself and your buddy for hypothermia. Hypothermia is an abnormally low body temperature. Go indoors when your body begins to feel cold. Monitor for frostbite. Early frostbite causes a reddening of the skin followed by tingling and loss of feeling. Mid-level frostbite causes the skin to turn white or gray. Severe frostbite causes the skin to turn hard. Gangrenous frostbite causes the skin to form blisters and blacken.

6. If you become short of breath while shoveling snow, stop and rest. Rehydrate. If you feel pain or tightness in your chest, become dizzy, faint or start to sweat heavily, stop immediately and call for help.

7. Use a sturdy, lightweight shovel to push the snow out of the way. If you have to lift the snow, take small scoops. A shovel-full of dry snow weighs about 4 pounds. Wet snow weighs significantly more.

8. In addition to clearing snow from your driveway, keep your walkways, steps and porches clear of snow and ice for safe passage.

9. Be aware of utilities when you shovel snow. Do not cover fire hydrants with snow. Do not shovel snow into manholes and catch basins. Do not cover utility meters.

10.Keep leaves and debris from your roof gutters at all times to prevent water from collecting, freezing and forming icicles. The clearer the pathway is to your gutters and downspouts and the better the drainage away from your house is, the less damage to your roof. If possible, clear snow from roof when the snow cover exceeds 12 inches. Use a roof rake or snow cutter and follow the directions. Stay on the ground. Be careful when using a ladder to get the roof rake or snow cutter higher up on the roof. For snow and ice removal that requires working up on the roof, consider professional help. Seek professional help with a flat roof as they require special attention. The balance between removing snow and ice from a roof and the damage you can do to your shingles is critical. Total clearing has the greatest potential for damage. Never shovel down to the shingles. Instead leave an inch or so of snow on the surface. Often just clearing dangerous overhangs and icicles and creating drainage paths is enough. Icicles can be knocked off gently from the edges of your roof with a broom. Do not knock icicles off too close to the edge of the roof as you can damage your gutters, trim boards or shingle edges. Wear safety glasses and be prepared for the falling snow and ice from above.

All the Best!!

Steve Victor

 

Steve Victor: Top 10 Heating Tips

It’s cold weather time again. There are certain safety tips for around your house you may not have thought of. I asked Jody Victor®  to tell us about some.

Jody Victor®: Hey Steve, you couldn’t be more right. Here’s some safety tips everyone needs to follow no matter where you live or what your weather is like.

  1. Have a trained professional inspect, clean and tune-up your central heating system. Have leaks and other problems repaired. Install new filters at least twice a year.
  2. Make sure your portable/space heater has been tested for safety. Look for a label such as ETL, UL or CSA on the bottom of the unit. Place heater at least 3 feet away from anything that can burn, including furniture, window treatments, people and pets. Never use heaters to dry clothing or blankets.
  3.  Always have an adult in the room when the portable heater is on. Supervise children and pets at all times. Turn off heater before leaving the room or going to sleep.
  4. Keep gas appliances properly adjusted and serviced. Do not overload electrical circuits.
  5. Do not heat your home with a gas stove or oven.
  6. Never use a gas or charcoal grill inside your home or in a closed garage.
  7. Portable electric generators must be used outside only. Never use them indoors, in a garage or any confined area that can allow carbon monoxide to collect.
  8. Burn only seasoned hardwood like oak, ash or maple in your fireplace or wood-burning stove. Do not burn trash, cardboard boxes or Christmas trees because these items burn unevenly, may contains poisons, and could cause a home fire.
  9. Make sure you have a working smoke detector in every room. Check and change batteries often.
  10. Install a carbon monoxide detector in your home and check it regularly. If you don’t have a carbon monoxide detector, watch family members for carbon monoxide poisoning. The most common symptom is headache. Other symptoms may include dizziness, chest pain, nausea and vomiting. In severe cases the person can become increasingly irritable, agitated and confused. Eventually the victim will become lethargic and lapse into unconsciousness. Call 911 and get the person to fresh air immediately and open windows.

Steve Victor