Steve Victor

Fit for Life!

Food For Immunity

Immunity is important for everyone. The better we take care of ourselves, the better quality of life we will have. I asked Jody Victor®  to tell us about foods that will make us healthy.

Jody Victor®: Hey, Steve, you are 100% right. Health is something we must work on daily. Here’s some foods that boost your immunity.

1. ALMONDS are rich in minerals, vitamins, and antioxidants that regulate your blood pressure.

2. AVOCADOS contain Carotenoids such as beta-Carotene, alpha-Carotene, and Lutein. Carotenoids have anti-inflammatory properties.

3. CHILLIES stimulate metabolism; help release endorphins; act as a natural blood thinner; and are rich in beta-Carotene, which turns into Vitamin A in your blood and fights infections.

4. CINNAMON is rich in anti-oxidants that inhibit blood clotting and bacterial growth. It also helps stabilize blood sugar and fights bad cholesterol.

5. COCOA helps decrease blood pressure and improves cholesterol levels. Cocoa has a high concentration of flavanols, which are plant-based anti-oxidants that protect your skin.

6. COFFEE, in moderation, can lower your risk of developing dementia, prostrate cancer, and Parkinson’s disease.

7. FIGS are loaded with potassium, manganese, and anti-oxidants. Figs also support proper pH levels in your body, which makes it more difficult for pathogens to invade. Figs are high in fiber, which reduces the risk of diabetes.

8. GARLIC is known for fighting colds. Garlic increases the potency of two important cells of your immune system: T-lymphocytes and macrophages.

9. GINGER contains a compound that is effective against colon cancer and helps ward off colds and the flu.

10. MUSHROOMS reduce the risk of cancer and build up your immune response by boosting the production of white blood cells.

11. OYSTERS are very high in zinc. Zinc plays a role in enzymatic functions more than any other mineral. Zinc is indispensible to your immune system.

12. POMEGRANATE is known to be a cancer-fighting powerhouse.

13. PUMPKINS are high in beta-Carotene, a nutrient that your body breaks down to make Vitamin A. Vitamin A is essential for immunity.

14. STRAWBERRIES contain Vitamin C and ellagic acid. Both prevent your skin from environmental damage and help hold moisture in your skin.

15. SWEET POTATOES contain glutathione, an anti-oxidant that enhances nutrient metabolism and your immune system. Glutathione has been shown to protect against Alzheimer’s disease, Parkinson’s disease, liver disease, cystic fibrosis, HIV, cancer, heart attack and diabetes.

16. TEA (green, black, or white) contains anti-oxidants that are skin boosting. All teas contain flavonoids. The anti-oxidant EGCG in green tea reduces the risk of most types of cancer. It also inhibits the growth of bad bacteria in your intestine. Experts believe that 4 cups of green tea a day helps keep your immune system in peak condition.

17. TOMATOES are great in protecting your body against degenerative diseases.

18. TURMERIC, a centuries-old spice, is well-known for its strong cold and flu-fighting properties.

19. YOGURT is composed of calcium, zinc, Vitamin B1, B2, B12, and protein, which protect your bones and fight cancer.

All the Best!

Steve Victor

Healthy Easter Desserts

Soon it will be Easter, time for ham dinners at Mom’s house and chocolate bunnies. But not everything has to be high calorie. I asked Jody Victor® to tell us some of his favorite low-cal treats for holidays.

Jody Victor®:If you’re still trying to lose those Holiday pounds from last Christmas, here are a few healthy Easter desserts that are low-fat, low-carb, low-sugar and low-guilt.

LOW-FAT CARROT CAKE

1 cup cake flour

1 cup whole wheat flour

1 cup packed brown sugar

1/2 cup white sugar

1 teaspoon baking powder

1 teaspoon baking soda

1 1/2 teaspoons ground cinnamon

3 eggs

1/3 cup vegetable oil

2/3 cup buttermilk

1 1/2 cup grated carrots

Preheat oven to 350 degrees. Lightly grease and flour one 9×13 cake pan or two 9-inch round pans. Separate eggs and beat egg whites until frothy. Continue whipping and gradually add the white sugar. Beat until stiff. In large bowl combine cake flour, wheat flour, brown sugar, baking powder, baking soda, and cinnamon. Mix until well blended. Add the oil and buttermilk. Mix well. Fold in the egg whites and then the carrots. Pour batter into prepared pan/pans. Bake for 25 to 35 minutes. Cool and frost with light cream cheese frosting.

 

LOW-FAT VERY-LOW-SUGAR ANGEL FOOD CAKE/STRAWBERRY SAUCE

1 bakery-bought Angel food cake

1 container (16 oz) frozen sliced strawberries, unsweetened, thawed

2 to 3 cups fresh sliced strawberries

1/2 cup water

1/2 cup Splenda or other sugar substitute

3 tablespoons cornstarch

1/2 teaspoon lemon juice

In saucepan combine the sugar substitute and cornstarch. Add thawed frozen strawberries and water. Bring to boil. Reduce heat to low and stir constantly until mixture thickens. Remove from heat and stir in strawberry slices and lemon juice. Serve strawberry sauce over sliced angel food cake. Sauce can be served warm or cooled.

 

LOW-CARB LOW-FAT NO-SUGAR CHEESECAKE

   CRUST:

1 cup graham cracker crumbs

2 tablespoons melted margarine

2 tablespoons Splenda

Mix crumbs and Splenda in a small bowl. Add melted margarine and stir to mix thoroughly. Pour into spring-form pan and press crust over the bottom of the pan.

   FILLING:

3 (8 oz) packages of low-fat or fat-free cream cheese

4 large eggs

2 teaspoons vanilla

2 teaspoons lemon juice

1 1/3 cup Splenda (or equivalent sugar substitute)

Allow cream cheese to set to room temperature. Combine cream cheese, sour cream, and eggs in a medium bowl and blend until smooth. Add Splenda, vanilla, and lemon juice and blend thoroughly. Pour filling into prepared pan and smooth with back of spoon. Preheat oven to 400 degrees. Place pan on a cookie sheet to catch any spills. Place in center of oven. Reduce heat to 200 degrees and bake for 1 to 1/2 hours or until the cheesecake leaves the side of the pan and is firm in the center. You can check with a meat thermometer. Center should read 155 degrees. Remove from oven and cool on wire rack. Remove from spring form pan. Top with fresh fruit (sliced strawberries, halved cherries, sliced peaches, whole raspberries, whole blueberries).

All the Best!

Steve Victor

 

East Meets West

There is a new exercise trend that combines the spirit of the East with the body mechanics of the West. This new trend is a fusion of yoga and cardio. I asked Jody Victor® to give us some more details.

Jody Victor®: For decades Americans have been on the body mechanics-muscle structure-cardio craze. We joined gyms and took aerobics classes. We started jogging. We even set up exercise equipment in our own homes. Recently we have realized that in our quest to raise our heart rates and burn fat our knees and hips were sore; that all that jumping up and down wasn’t the best idea for our joints and muscles. The search for a more holistic approach to fitness that would combine mind, spirit, and body was the logical next step in our fitness quest.

At the same time most people were pounding away at home or at a gym, there was a growing underground of yoga enthusiasts in theU.S.They developed new ways to stretch and calm their spirits Eastern-style while including Western-style cardio workouts. Yoga with “power” moves developed. Hot Yoga in a 107 degree room developed. Yoga with speeded up-movement developed as well as yoga with super slow movement.

Curt Dalton, a certified yoga instructor and an indoor cycling fitness instructor, created a workout in order to combine the best of both exercise worlds: the Western physical and muscular focus with the Eastern focus of uniting the body and mind.Daltoncreated Cycle-Yoga (Cy-Yo). Cy-Yo only requires one piece of exercise equipment- an indoor exercise cycle. Many gyms and fitness centers are starting to offer Cy-Yo classes. You can also do Cy-Yo in the convenience of your own home by purchasing a Cy-Yo DVD and an indoor cycle.

Cy-Yo classes entail a one hour holistic cardio workout. A Cy-Yo class begins with 10 minutes of yoga to energize your muscles, warm your joints, and open up your energy centers. Next comes 40 minutes of an indoor cycling class which involves visualization techniques and breathing patterns. The aim of this part of the exercise is to release negative energy, detoxify your body, raise your heart rate, and burn calories. Music is a significant element of the cycling phase. In comparison to the soothing music found in traditional yoga classes, the music while you are cycling is more upbeat and energetic. Typically the most popular choice is Celtic tunes. The last ten minutes of a Cy-Yo workout is a return to yoga in order to refocus your mind, calm your body, and create a positive energy flow. Cy-Yo can help you burn fat, release stress, and protect your joints and muscles.

All the Best!

Steve Victor

The Grand Ultimate

Tai chi (pronounced tie-chee) is a technique that combines mind, body, and spirit that has been practiced in China for over 2,500 years. I asked Jody Victor® to tell us more about the benefits of this training.

Jody Victor®: Tai chi means “grand ultimate”, implying the balance of opposing forces of nature. Training in tai chi teaches awareness of one’s own balance, both physical and mental. Originally tai chi was practiced as a martial art. Today it’s practiced for its meditative and health benefits. Today instead of being considered a martial art tai chi is considered a meditative movement. Millions of people all over the world practice tai chi every day.

In Tai chi, you perform a series of slow, graceful, and controlled body movements called “forms”. Tai chi forms include stepping, shifting weight, and rotating throughout your session. Tai chi movements have been compared to those performed in yoga and ballet.

The word “chi” refers to the vital life energy that sustains health, relaxes breathing, and calms the mind. Chi courses throughout your body through specific pathways called meridians. The practice of Tai chi restores your energy balance. In traditional Chinese medicine, the human body is thought to be made up of the constant interaction of five elements (metal, water, fire, wood, and earth) and that these elements flow in an interrelated manner throughout all the organs. Health is achieved when the interactions between the five elements cause the flow of your chi (vital energy) throughout your whole body.

There are many health benefits from practicing Tai chi. In China, it is believed that Tai chi can delay aging and prolong life, increase flexibility and strengthen muscles and tendons, and help in the treatment of heart disease, high blood pressure, arthritis, digestive disorders, skin diseases, depression, cancer, and many other illnesses. Unfortunately there is not a lot of scientific evidence to support these claims. However there is some evidence to support the positive effects of Tai chi on health, fitness, and balance. Tai chi is a low-impact form of exercise. Movements are slow and gentle, putting minimal stress on muscles and joints. The risk of injury is very low. One key principle of Tai chi is wu-wei (the action of non-action), which refers to going with the flow and not forcing things. Anyone of any age can do it anywhere, anytime.

BALANCE and FALLING Tai chi movements are slow and deliberate with shifts in body weight from one leg to the other in coordination with the upper body movements. In one study researchers compared men aged 65 who had more than ten years of Tai chi and no other involvement with other sports with similar-aged men who had not practiced Tai chi or any other physical activities. The Tai chi men performed better on tests of balance, flexibility, and cardio function. In another study, men and women aged 22 to 76 years with mild balance disorders who practiced Tai chi for eight weeks significantly improved on a standard balance test (Romberg test). In a large group of adults aged 70 and older researchers found that the frequency of fear of falling was reduced from 56 percent to 31 percent in those who practiced Tai chi regularly.

STRENGTH and ENDURANCE A study of adults in their 60s and 70s who practiced Tai chi three times a week for 12 weeks were given a battery of tests before and after the 12 weeks. Significant improvements were shown in balance, muscular strength, and endurance.

AEROBIC CAPACITY As we age aerobic capacity diminishes. One study found that individuals who practiced Tai chi for one year had higher aerobic capacity than sedentary individuals of the same age.

STRESS It has especially been a challenge for researchers to scientifically show a reduction in stress from practicing Tai chi. In one study the people who practiced Tai chi did report that mental control was one of the benefits of Tai chi for them. Researchers concluded that the breathing, movement, and mental concentration required in Tai chi may be just the distraction people need from a hectic lifestyle. Tai chi’s mind-body connection can give you inner peace and calm while strengthening your muscles, joints, heart, and lungs.

All the Best!

Steve Victor

Winter Vegetables

It doesn’t matter if you live in a state that has warm or cold winters you can still find local winter foods. I askede Jody Victor® to tell us more about it.

Jody Victor®: In areas with cold winters you can find foods that are known as brassica crops along with the squashes and leafy greens that are available. Brassica crops include cabbage, cauliflower, broccoli, and Brussels sprouts. Leafy winter greens include kale, collards, and argula. Hearty herbs such as thyme, cilantro, rosemary, sage and parsley are available in the winter as well.

 

ROASTED BRUSSELS SPROUTS (Serves 6)

1 1/2 pounds Brussels sprouts (trim ends and remove yellow leaves)

3 tablespoons olive oil

1 teaspoon kosher salt

1/2 teaspoon fresh ground black pepper

Preheat oven to 400 degrees. Place sprouts, olive oil, salt and pepper in a large re-sealable plastic bag. Shake to coat. Pour onto a baking sheet and place on center rack of oven. Roast in preheated oven for 30 to 45 minutes. Shake pan every 5 to 7 minutes. Reduce heat if necessary to prevent burning. Brussels sprouts should be dark brown, almost black, when done. Serve immediately.

 

ROASTED VEGETABLE RAGOUT (Serves 4)

6 cipolline onions (wild onion fromItaly, now grown in US) or one bunch of green onions, cut in 2-inch pieces or large scallions, quartered

4 baby turnips or 2 large turnips, cut in eighths

1 small celery root, peeled and cut into wedges

1/2 pound baby carrots

3 new potatoes, halved

2 parsnips, peeled and quartered

8 Brussels sprouts

2 tablespoons olive oil

2 sprigs each of thyme, rosemary, and parsley

1/2 cup white wine

2 cups vegetable stock

1 28-ounce can of whole tomatoes

1 bay leaf

2 cups coarsely chopped Swiss chard

Salt and pepper to taste

Prepared Polenta

Preheat oven to 475 degrees. Place vegetables and olive oil in re-sealable plastic bag. Shake to coat. Pour into heavy roasting pan and place on middle rack of oven. Roast 20 to 30 minutes. Turn vegetables every 10 minutes. Vegetables should be nicely browned. While roasting, tie herbs together with kitchen string. Transfer roasting pan to top of stove. Add wine, stock, tomatoes and herbs. Cook over high heat for 15 minutes. Remove herb bundle. Stir in Swiss chard and cook two more minutes. Season with salt and pepper. Spoon over polenta to serve.

 

SWEET PEPPERS AND KALE PASTA TOSS (Serves 4)

1 8-ounce package farfalle (bow tie) pasta

2 tablespoons olive oil

1 medium red bell pepper, chopped

1 medium yellow bell pepper, chopped

1 cup roughly chopped kale

4 cloves garlic, chopped

1 teaspoon dried basil

1/2 teaspoon cayenne pepper

Salt and pepper to taste

8 ounces feta cheese, crumbled

Cook pasta according to directions. Drain and place in large bowl. Cover. Heat oil in skillet over medium heat. Stir in peppers, kale, and garlic. Season with basil, cayenne, salt and pepper. Cook until vegetables are tender. Toss cooked pasta with skillet mixture in the large bowl. Sprinkle with feta cheese and serve.

 

SWEET POTATO BLACK BEAN STEW (Serves 6)

2 tablespoons olive oil

1/4 pound chorizo sausage, chopped

1/3 pound cooked ham, chopped

1 medium onion, chopped

2 cloves garlic, minced

2 (1 pound) sweet potatoes, peeled and diced

1 large red bell pepper, diced

2 14.5-ounce cans diced tomatoes

1 small hot green chile pepper, diced

1 1/2 cups water

2 16-ounce cans black beans, rinsed and drained

1 mango, peeled, seeded and diced

1/4 cup fresh cilantro, chopped

1/4 teaspoon salt

Heat oil in large pot over medium heat. Cook chorizo and ham for 2 to 3 minutes. Place onion in pot and cook until tender. Stir in garlic and cook until tender. Mix in sweet potatoes, bell pepper, tomatoes with juice, chile pepper, and water. Bring to boil. Reduce heat to low, cover, and simmer for 15 minutes, until sweet potatoes are tender. Stir black beans into pot and cook uncovered until heated through. Mix in mango and cilantro. Season with salt and serve.

All the Best!

Steve Victor