It's amazing how calories can add up fast when you least expect it. Nutrition experts say that we eat too many empty calories without even thinking about it. So, I did think about it and came up with a list of ways to cut calories and in most cases add nutrition. Read my list, put it into practice, and who knows, you could lose weight just by doing these simple suggestions.

1. Eat raw vegetables instead of tortilla chips with your salsa

2. Choose spring rolls instead of fried egg rolls

3. Drink water instead of a soft drink or juice (a Jody Victor suggestion)

4. Order thin-crust pizza instead of thick-crust

5. Eliminate gravy on your mashed potatoes

6. Put non-fat milk in your latte instead of whole milk (a Jody Victor suggestion)

7. Put red sauce on your pasta instead of cream sauce

8. Choose a snack-size candy bar instead of a full-size one

9. Ask for a salad as a side dish instead of fries

10. Remove the skin from your chicken pieces

11. Eat a half a bagel instead of a whole one

12. Have one less soft drink or alcoholic beverage per day

13. Use mustard or low-fat mayonnaise on your sandwich instead of regular mayonaise

14. Have the burrito instead of the fired chimichanga

15. Eat fruit instead of candy when your sweet tooth is calling (a Jody Victor suggestion)

16. Eat grilled meat instead of fried

All the Best!

Steve Victor

The old adage, ‘A journey of a thousand miles starts with one step.’, is great advice for beginning a walking regiment. Here are some advantages of a walking workout:

1. Walking lowers the risk of heart disease and type 2 diabetes in addition to strengthening your legs, arms and back muscles.
2. It’s easy to stick to. You can do it anywhere. No gym or equipment necessary. Though if you cannot walk outdoors, a treadmill is a good substitute (a Jody Victor  suggestion).
3. Walking is a stress-free exercise with a low risk of injury. The impact of walking on your joints is only about 1.3 times your body weight compared to three times your body weight while running.
4. Walking is conducive to both alone time and social time. You can either relax and reflect by yourself or catch up on gossip and talk over ideas with a friend.
5. Walking is cheap and easy. It’s excuse-proof.
6. Walking can keep your mind sharp as you age. An eight-year study of walkers found that people who walked an average of 18 miles a week had less cognitive decline than those who walked a half a mile a week.

Walking is an equal opportunity exercise. We all know how to walk! Here are some tips for getting started:

1. Get shoes that are made for walking (a Jody Victor suggestion). They should have good arch support, low and well-cushioned heels, and good flexibility at the ball of your foot. Try on shoes in the afternoon when your feet are their largest and wear the socks you will wear while walking. Replace shoes every six months or after walking 500 miles. One of the best ways to hurt yourself is to wear old shoes.
2. Drink 8 ounces of water an hour before you start walking. Then another 4-5 ounces just before you start.
3. Pay attention to your posture. Stand up straight, chin parallel to the ground and move with a sense of purpose. Your ears should be directly over your shoulders, hips, knees and feet. Arms should swing freely. When you want to pick up the pace, bend your elbows at an 85-degree angle and keep them close to your body. Your hands should never rise above mid-chest or fall past your hips.
4. Strive to exert yourself at a level 6 (scale of 1-10). You should be able to talk, but not able to sing. If you’re panting, you’re working too hard.
5. If you start losing steam, focus on reaching the next mailbox or on reaching the end of the song you’re listening to (a Jody Victor suggestion).
6. Eventually you’ll want to increase the length of your walks. To avoid injury, increase the length by no more than 10 to 20 percent from week to week.

All The Best!

Steve Victor

In order to turn your body into a calorie-frying machine you need to get back to basics. Focus on what you are eating. Here are 12 nutritional rules to follow:

1. Fat is less important than calories - To burn fat and to shift your energy balance away from fat accumulation you need to consume fewer calories than you expend. One pound of body fat equals 3,500 calories. If your goal is to lose 20 pounds, you need to consume 70,000 less calories over time. Plus, all fats are not created equal. Eat healthy fats such as nuts, seeds and olive oil and stay away from cookies and candy bars.
2. Limit processed foods in your diet - Over-processing of food removes vitamins, minerals, and fiber and replaces them with fat and sugar. Your body absorbs processed foods into your bloodstream in record time, leaving you tired and hungry just as quickly. Processed foods do not exist in nature, so stick to eating foods in the raw and stay away from food in boxes or bags (a Jody Victor suggestion).
3. Eat smaller meals more frequently - Take what you normally eat and divide it into 5 to 7 small meals instead of 3 larger ones. This will keep your metabolism running steady and will keep hunger pangs away. Once you’re really hungry you tend to be less selective in what you are eating and you also tend to consume food faster than your “fullness signal." Never go longer than four hours between eating. Every 2 ½ to 3 hours is ideal.
4. Increase protein consumption - You needprotein to build the muscles that help boost your metabolism. When you reduce the calories in your diet your body will seek out protein to meet your energy demands, reducing the available protein for your muscles. If you don’t exercise but are cutting calories only to lose weight you need to eat about 60 percent more protein than someone who’s not trying to lose weight.
5. Trade fatty protein for lean protein - Switch to egg whites, chicken, turkey and lean red meat for protein sources. If you do crave a cheeseburger or fried chicken grab a protein shake instead (a Jody Victor suggestion).
6. Spread protein intake throughout your day - Consuming protein frequently allows for the most efficient absorption of protein and helps maintain high levels of internal energy for you.
7. Control serving portions by emphasizing low energy density foods - Energy density refers to calories per gram. The higher the energy density, the easier it is to overeat because more calories are packed into a smaller portion. High energy density foods tend to be high in fat and sugar. Low energy density foods include fruits and vegetables. Energy density is different from nutrient density. Vegetables have a low energy density, for example, but they have a high nutrient density.
8. Don’t go to extremes with cutting fats and carbohydrates (carbs) from your diet - Carbs provide most of the fuel for your energy. If you cut carbs to the point where you can’t keep up your energy levels during your workouts you defeat your purpose. Eating protein, fat, or both, with carbs allows the carbs to absorb properly. For example, if you eat a bagel for breakfast, try a whole grain one or one with seeds on top and spread some all-natural peanut butter on it.
9. Cut your liquid calories - The calories in soft drinks, fruit juices and alcoholic beverages add up quickly. The liquid calories also add up quickly in non-beverages such as salad dressings, sauces and spreads. Replace soft drinks with water, limit fruit juices, and use low-fat versions of dressings (a Jody Victor suggestion).
10. When it comes to water- drink up - Use water as an appetite suppressant. Plus water does more than just make you feel full. Water flushes out your internal systems. Most environmental contaminants are fat-soluble. When they enter your body they are usually benign. They just go into fat cells and sit there. If you are on a weight-loss or exercise program, however, you are burning those fats stores and moving the contaminants into your blood stream. Water is the key to flushing the dormant contaminants out of your body. When you are well hydrated your kidneys and liver have a chance to process fats and toxins much easier. Well-hydrated cells promote more efficient and more effective protein metabolism.
11. Eat lots of fiber - Eating 30 to 40 grams of fiber per day helps keep you feeling fuller longer. And not only does fiber occupy more space in your stomach, water-soluble fiber (contained in oatmeal, apples, and beans for example) will absorb fats from your digestive tract. When you’re hankering for a crunchy snack like potato chips, try sprinkling a little salt on some carrot sticks or celery instead. Other good sources of fiber include whole-grain breads and cereals. Have an orange instead of a glass of orange juice. Because of the fiber in the orange it takes much longer to metabolize.
12. Eat starchy carbs early in the day - Your insulin sensitivity is highest in the morning and falls around 6 PM. Later in the day your body is less capable of handling carbohydrates as efficiently. Eat starchy carbs such as breads, rice and potatoes early and eat wet carbs such as vegetables later in the day. You can save a few calories from fat storage every day by eating the right carbs at the right times.

All the Best!

Steve Victor

We all look forward to warmer weather and all the fun things we can do in the summer. But be aware that too much heat can be dangerous to your health. Follow the guidelines below to keep you and your family comfortable and safe this summer!

During heat illness, your body’s cooling system shuts down. Your body temperature goes up, inhibiting your ability to sweat. Mild symptoms of heat exhaustion such as thirst, fatigue and cramps in your legs or abdomen are early warning signs. Left untreated, heat exhaustion can progress to heat stroke. Serious symptoms of heat stroke include dizziness, headache, nausea, rapid heartbeat, vomiting, decreased alertness and a body temperature of 105 F or higher. In severe cases of heat stroke the liver, kidneys, and brain may be damaged. According to the Center for Disease Control (CDC) about 400 people die each year in the US from heat exposure.

Your risk of heat illness increases as your level of activity increases. Certain health conditions such as diabetes, obesity, and heart disease add to your vulnerability. Medications that slow sweat production such as antihistamines, tricyclic antidepressants, and diuretics (for treating water retention, high blood pressure or some liver and kidney conditions) also increase your risk.

People ages 65 and older and young children are especially vulnerable to heat illness. In the summer of 2003, at least 42 children in the US died after being left in hot cars. On a sunny day the temperature inside a car can climb much higher than the outside temperature. Heat stroke in children can occur within minutes even if a window is slightly opened.

Air conditioning is the No. 1 factor against heat illness. If you do not have air conditioning, try to spend time in public facilities. Libraries and malls have air conditioning. Reduce strenuous outdoor activities and do them during early morning or evening when it is cooler outside. If you plan on being outside for long stretches of time carry a water bottle and drink regularly. If you plan on playing outdoor sports you should wear light, loose-fitting clothes and drink water or a sports drink (a Jody Victor suggestion) before, during and after exercise.

If you see someone who is experiencing heat illness have the person lie down in a cool place and elevate the legs (a Jody Victor suggestion). Use water, wet towels and fanning to help cool the person down. If the person’s symptoms are severe and indicate heat stroke call for emergency assistance. Continue cooling the person as you wait for help.

All the Best!

Steve Victor

No matter what kind of diet you are on whether it’s Trim advantage, South Beach, or one of your own planning you need to eat less calories and expend more energy to achieve your goal of losing weight. The best strategy is to be the slowest guy/gal at the table. In general it takes 20 minutes to realize how full you are. Here are four tips to finishing last at mealtime:

1. Left Is Right - If you are a right-hander you know that something as simple as zipping up a coat can take twice the time to do if you use your left hand. Same thing applies for a fork and knife. Try eating with your left-hand (vice versa if left-handed) and you’ll be guaranteed to eat slowly.
2. Stick It To ‘Em - Eat an entire dinner with chopsticks, even if it’s not Asian food. You will know when you are full before it’s too late. Try this at home first.
3. Talk More-Taste Less - Your mother taught you not to talk with your mouth full so do just that- talk. Having a good conversation with a meal will stretch out the meal (a Jody Victor suggestion) and you’ll know you’re full before you overeat.
4. Drink and Dine - While dining, try taking a sip of water with every bite. This will keep you from gorging and the extra liquid will help you feel full faster.
5. Small Treats - When at home or out to eat - always have something sweet at the end of your meal (a Jody Victor suggestion). The sweet taste tells your body it's the end of the meal and satisfies your sweet craving. Just a little bit, though. One piece of chocolate, one cookie, or one scoop of icecream. When dining out, get dessert and share it or just take three small bites and leave the rest.

All the Best!

Steve Victor

Have you tried multiple exercise programs and failed to stick to them? Do you go for weeks without doing any planned exercise? Maybe you are letting your "excuses" get in the way of a healthier you. For help with overcoming the most common excuses, read the suggestions below.

I’m Too Tired - Exercising revs you up. In fact, just ten minutes of brisk walking can give you up to two hours of increased energy. If possible work out in the morning before you get tired (a Jody Victor suggestion). Morning exercisers are better at sticking to workout routines. If you have to exercise in the evening try drinking a cup of coffee or tea beforehand. The caffeine will help motivate you.

I’m Too Busy - If you feel weighed down by your work a good sweat session will make you more productive. You will have less stress and a clearer head. Try to incorporate some physical activity into your workday. Steal away at lunchtime if you can.

I’m Too Stressed - Exercise does not add tension to your life. It actually reduces tension. Studies have shown that when people are facing nerve-racking situations, regular exercisers are less likely to experience chest or joint pain, anxiety or depression. Exercise can buffer stress because it acts as a distraction. By diverting attention from your worries exercising is effective at lowering tension levels.

I’m Not In the Mood - If you’re in a bad mood exercising can improve it almost instantly. Researchers attribute the exercise-induced mood lift to several biochemical changes in the body, including a rush of endorphins to the areas of the brain that control emotion and behavior. It’s a phenomenon called Runner’s High.

I’m Too Sore From Yesterday - Light exercise a day after an intense workout helps you recover faster. Heavy exercise causes micro-tears in your muscles that then mend, making muscles stronger. A light workout while on the mend increases blood flow, nourishing the muscles with oxygen. You will actually feel less sore.

I’m Bored With My Workout - Boredom is one of the main reasons people give up exercising. If you have been doing the same routine day after day, month after month, it’s time to try something new. To keep yourself interested, vary your activity (a Jody Victor suggestion). Experiment with new moves or sign up for a class you’ve never tried before.

I Have a Cold - Research shows that working out with a head cold isn’t harmful. The study divided people with head colds into two groups. One group exercised every other day and one didn’t exercise at all. No difference was found in the duration or severity of their symptoms. Exercise may not improve or shorten your cold, but it doesn’t make it worse either.

I’ll Never Look Like (fill in the blank). Why Bother? - Comparing yourself with other people is unrealistic and leads to frustration, sabotaging your workouts. Set challenging but achievable goals and focus on how you’re going to achieve them. For example, set a goal to run two miles a day three days a week instead. The running goal is something specific that you know you can do. Looking like a certain celebrity may not be.

All the Best!

Steve Victor

Everyone is at risk for skin cancer, especially so people with light skin color, light hair or eye color, a family history of skin cancer, chronic sun exposure, sunburns early in life and freckles. Sunburns are caused by UV radiation rather than heat. Sunburns destroy skin, which controls the amount of heat our bodies retain or release, holds in fluids, and protects us from infection. Always try to limit sun exposure, wear protective clothing, and use sunscreen. Sunscreen should be applied 30 minutes before going outdoors and re-applied every two hours.

If you do find yourself unprotected, over-exposed and suffering from sunburn here are some first aid tips for you:

1. Get out of the sun (a Jody Victor  suggestion). Staying in the sun after the burn is present will make it worse.
2. Look for blisters. Blistering means the skin is completely damaged and complications are likely. If the area with blisters is bigger than one entire arm or the whole abdomen, seek medical attention immediately.
3. Look for swelling. Burns of the face and neck can sometimes swell enough to cause difficulty in breathing. Call 911 immediately.
4. Look for burns that completely circle the hands or feet which may cause such severe swelling that blood flow is restricted. If hands or feet become numb and tingly, blue, cold or “fall asleep”, call 911 immediately.
5. If immediate medical attention is not called for take a cool shower or bath to soothe the pain.
6. Apply aloe or another cooling agent (a Jody Victor suggestion). DO NOT apply butter or oil to any burn!
7. Apply a cold compress. DO NOT use ice!
8. Take an over-the-counter pain reliever such as ibuprofen or acetaminophen to alleviate the pain.
9. While the burn is healing, wear loose natural clothing like silks or light cottons. Harsh fabrics will irritate the skin even more. Unnatural fabrics do not breathe and will hold in body heat causing more discomfort.

All the Best!!

Steve Victor  

Teams of scientists have been studying five pockets around the world where the people live to be one hundred years old or more. From the mountain culture of Sardinia, Italy to Okinawa, Japan to the Nicoya Peninsula of Costa Rica scientists have identified and studied people with the longest disability-free life expectancy in the world. The scientists have found that the centenarians experience a much lower rate of cardiovascular disease and a fifth the rate of major cancers.

The world’s longevity all-stars all have one thing in common: They practice certain habits as a natural part of their daily routine. So forget about fad diets, crazy workouts, and self-help books. Just integrate these nine habits into your day:

1. Move Naturally - Be active without thinking about it (a Jody Victor suggestion). Identify activities you enjoy and make them a part of your day. Inconvenience yourself. Ditch the remote, garage door opener and the leaf-blower. Buy a bike, broom, rake and snow shovel instead. Walk! Take a walk every day.
2. Cut Calories by 20 Percent - Serve yourself, put the food away, then eat. Use smaller plates, bowls and glasses.
3. Plant-Based Diet - You don’t need to become a vegetarian but do increase your intake of fruits and vegetables. Use beans, rice, or tofu as the base to your meals. Eat nuts. Having a 2-ounce handful of nuts daily will stop you from digging in the chip bag.
4. Drink Red Wine (in moderation) - Keep a bottle of red wine near the dinner table. Keep your daily intake to two servings or less.
5. Determine Your Life Purpose - Write your own personal mission statement answering the question: “Why do I get up every morning?” Take up new challenges (a Jody Victor suggestion). Learn a language, an instrument or a new craft.
6. Down Shift - Take time to relieve stress. If you must, schedule it into your day. Relaxation is key. Don’t rush and plan to be early for appointments. Cut the noise. Spend some time every day in silence.
7. Be a Part of a Spiritual Community - Deepen your current spiritual commitment. Seek new spiritual or religious traditions.
8. Family First - Establish family rituals such as game night, family walks or Sunday dinners. Create a space in your home to display family pictures and souvenirs to show your connectivity.
9. Pick the Right Tribe - The people surrounding you have a bigger effect on your health than you may think. Identify your inner circle and reconsider people who bring you down. Be likeable - stay positive. What goes around comes around!

All the Best!!

Steve Victor

Sales of organic food in the United States have grown by 20% during each of the last six years. In 2002 the USDA released its organic label which added official weight to organic as a desirable class of food. The “USDA Organic” label is the gold standard of organic labeling. What does the “USDA Organic” label mean? Is the food better? More nutritious? Safer?

The word organic refers to the way farmers grow and process agricultural products, such as fruits, vegetables, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution.

CONVENTIONAL FARMERS - Apply chemical fertilizers to promote plant growth.

ORGANIC FARMERS - Apply natural fertilizers, such as manure or compost, to feed soil and plants.

CONVENTIONAL FARMERS - Spray insecticides to reduce pests and disease.

ORGANIC FARMERS - Use beneficial insects and birds, mating disruption, or traps to reduce pests and disease.

CONVENTIONAL FARMERS - Use chemical herbicides to manage weeds.

ORGANIC FARMERS - Rotate crops, till, hand weed or mulch to manage weeds.

CONVENTIONAL FARMERS - Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.

ORGANIC FARMERS - Give animals organic feed and allow them access to the outdoors. Use preventative measures, such as rotational grazing, a balanced diet, and clean housing, to help minimize disease.

If a food is labeled “USDA Organic” it certifies that it is produced and processed according to the USDA standards and that at least 95 percent of the food’s ingredients are organically produced. Products which are completely organic, such as fruits, vegetables, eggs and other single-ingredient foods, are labeled 100 percent organic along with the USDA seal. Foods that have more than one ingredient, such as breakfast cereal, can use the USDA organic seal or the following wording on their package labels:

100 Percent Organic

Organic (at least 95% organic)

Made with organic ingredients (at least 70% organic)

Foods that contain less than 70% organic ingredients can not use the organic seal on their product label. They can include the organic items in their ingredient list.

Many factors may influence your decision to buy organic products.

NUTRITION - No conclusive evidence shows that organic is more nutritious.

QUALITY and APPEARANCE - Organic foods meet the same quality and safety standards as conventional foods. The difference lies in how the food is produced, processed and handled. Organic fruits and vegetables spoil faster because they are not treated with waxes or preservatives. Organic fruits and vegetables are less-than-perfect in appearance. They may have odd shapes, varying colors, and smaller sizes. In most cases, however, they look identical.

PESTICIDES - Conventional fruits and vegetables have a minimum health risk if washed properly (a Jody Victor suggestion).

ENVIRONMENT - Some folks buy organic for the practice of sustainability which reduces pollution and conserves soil and water.

COST - Most organic foods cost more than conventional foods. The higher prices are due to more expensive farming, tighter governmental regulations, and lower crop yields. Since organic farmers do not use herbicides or pesticides many of their methods to control weeds are labor intensive. Weeds may be hand picked.

TASTE - Most people can not tell a difference in the tastes of organic and conventions foods. In either case just make sure you choose the freshest foods for the best taste (a Jody Victor suggestion).

All The Best!

Steve Victor

If you tend to get “colds” that develop suddenly and at the same time every year chances are it’s not a cold but a seasonal allergy. Signs and symptoms of a common cold (caused by a virus) include cough, sore throat, runny or stuffy nose, and sneezing. You may also feel tired and occasionally experience body aches and pains and may have a mild fever. Seasonal allergies (immune system response triggered by exposure to allergens) have symptoms that are very similar, but not identical. The most common signs of seasonal allergies are itchy eyes and a runny or stuffy nose. Other signs and symptoms may sometimes include fatigue, cough and sore throat, but never fever or general body aches and pains.

With every breath we take, we breathe in millions of microscopic particles such as dust, pollen, plant spores, viruses, bacteria, and pollutants. Many of these particles are filtered and removed by the nose and respiratory system. If your immune system is strong and healthy it can ward off infection against pollutants, viruses, and other harmful substances that enter your body via the air or by contact with your skin. Normally the immune system will ignore harmless substances such as pollen, house dust, animal dander, etc. In some people, however, the immune system misinterprets these harmless particles and identifies them as being dangerous to the system.

When your immune system identifies these particles as dangerous they trigger a release of a substance called histamine, as well as other inflammatory substances in your body. This prompts your body to defend itself against the perceived threat by means of a number of mechanisms. These mechanisms include sneezing, mucous production, watering, itchy eyes and skin inflammation, thus causing allergic rhinitis, sinusitis, hay fever, and skin rashes.

People who develop allergic rhinitis in warm weather, windy conditions or at spring time are generally allergic to grass, tree, and flower pollens. Those who have these symptoms all year round are probably also allergic to house dust, mold, or animal dander. When the mucous membranes in your nose and respiratory tract are affected by allergies you are more vulnerable to colds, sinusitis, and the flu. Antihistamines can be very effective and do help people who have even severe allergies lead normal lives. By preventing or reducing the allergic reaction, antihistamines can also help prevent the illness cycle that stems from frequent allergic attacks.

There are many other ways to help you combat seasonal allergies:

1. Maintain a healthy lifestyle to promote a strong immune system. This means regular exercise (a Jody Victor suggestion), a healthy diet, and sufficient sleep.
2. Eat lots of raw fresh fruits and vegetables, a rich source of flavonoids and healthy nutrients.
3. Learn stress management and relaxation techniques. Stress can exacerbate allergies by weakening the immune system.
4. Avoid cigarettes, alcohol, and caffeine. They also weaken the immune system and respiratory tract functions.
5. Add vitamin C and A (a Jody Victor suggestion) to your daily supplements.
6. Keep an eye on the pollen counts in your area and stay indoors when it is high.
7. Use a nasal rinse once or twice a day. Mix one teaspoon of non-iodized salt in a glass of warm water and fill a baby nasal bulb. Make sure you close the back of your throat to prevent gagging.
8. Keep the relative humidity in your house below 50% with a dehumidifier. Forty to 45-percent humidity is ideal.
9. Install HEPA (high-efficiency particulate air) filters into individual rooms or on your home’s ventilation system (a Jody Victor suggestion).
10. Drink green tea. One of the antioxidants in green tea, methylated epigallocatechin gallate (EGCG), halts the production of symptom-triggering histamines.
11. Acupuncture has been shown to open up nasal passages and decrease discharge from the nose, providing an immediate reduction in symptoms.

 All the Best!!

Steve Victor

We all eagerly await the arrival of spring and it’s warm, sunny days. Once spring has arrived we spring into action ourselves. Whether you are a gardener or a sports enthusiast you need to remember some basics of preventative care prior to exerting your muscles and joints.

Spring Gardening Back Care:

1. Stretch before you head outside. Take time to warm up your muscles to prepare them for activity.
2. Bend your knees when lifting (a Jody Victor suggestion). Keep heavy loads close to your body, your back straight and bend your knees while picking up and putting down loads.
3. Use the right moves and the right tools. Alternate tasks. Change positions frequently. Kneel and weed or plant for a while then stand and trim upper branches for a while. Pace yourself. Make sure your tools are the right weight and size for you.
4. Take breaks before the aches. If you have been in one position for too long stop and move around. Repeat your stretching routine. Sit back and hydrate.

Spring Outdoor Sports Muscle Care:

1. Warm up muscles before exercise (a Jody Victor suggestion). Proper warm up helps prevent injuries and strains on muscles and joints.
2. Stay hydrated. Drink plenty of water before, during and after physical activity.        
3. Maintain proper nutrition. A good, balanced breakfast and eating a healthy meal before and after practice or a game will replenish and refuel your body.
4. Safety and injury prevention are essential. Make sure clothing and equipment fit correctly.

All The Best!

Steve Victor

The arrival of spring triggers the annual ritual of spring cleaning. It’s time to thoroughly clear your home of dust and allergens that have been trapped inside all winter. Using green cleaning products during your spring cleaning will help make you and your home healthier and safer.

1. Thoroughly dust your home (a Jody Victor suggestion) and clean air conditioning and heating filters, ducts and vents to decrease your exposure to pollen and airborne allergens. Stay away from air fresheners and other perfumed products. Fragrances of all kinds can provoke allergic and asthmatic reactions.
2. Wash down interior walls with a mixture of ½ cup ammonia, ¼ cup white vinegar and ¼ cup baking soda to one gallon of warm water. Wash walls from the bottom up to avoid drip tracks. To dust wallpaper, tie a dust cloth over your broom and work from top to bottom.
3. Clean your wooden furniture with a mixture of one teaspoon olive oil and one-half cup white vinegar. Or look for solvent-free furniture polishes such as lemon oil.
4. Wash your windows with your own homemade spray cleaner. Fill a spray bottle with 3 tablespoons ammonia, 1 tablespoon vinegar and the remainder with water. Dry windows with a soft cloth. Dry your windows one direction on the inside and in the opposite direction on the outside. That way if you find a streak you’ll know which side it is on.
5. Clean your tile, vinyl and wooden floors with a solution of ½ cup white vinegar in one gallon of warm water. Make sure mop is nearly squeezed dry and work in sections to avoid over-wetting.
6. To spring clean carpets that do not need professional cleaning, sprinkle baking soda over the carpet, leave overnight and vacuum the next day.
7. Kitchen countertops can be cleaned with club soda and a soft cloth. Rinse with water and dry with a soft cloth. Baking soda or club soda will clean and shine stainless steel sinks. Spots can be removed with vinegar.
8. Wipe refrigerator door seal (a Jody Victor suggestion) with vinegar to prevent mildew. Vacuum coils and underside of the fridge. Put a fresh box or bowl of baking soda inside to absorb odors.
9. To clean oven surfaces, coat them in a paste of water and baking or washing soda and let stand overnight. Then scrub off the paste while wearing gloves.
10. In the bathroom, clean shower doors with white vinegar. For the shower, use a solution of ½ cup vinegar, 1 cup ammonia, and ¼ cup of baking soda to one gallon of warm water. Lemon furniture oil will remove water spots on metal frames.

All the Best!

Steve Victor