Your spouse is crabby. Your co-workers are driving you crazy. The kids need non-stop attention. The dog found another hole in the fence. The driver in front of you just cut you off. Wouldn’t it be great to have something as simple as a vitamin to help you take daily stresses in stride? There are some products on the shelves that boast about reducing stress such as kava kava, chamomile tea and St. John’s Wort. But there is no solid evidence that they do reduce stress and some of the products can’t make the claim that they are “incapable of harm”.

For truly “ALL NATURAL” stress relief try some of these methods:

1. RELIGION  Studies have shown that people who use religious coping have lower blood pressure than those who use alternate stress relievers.
2. FORGIVENESS  People who forgive others tend to have lower blood pressure. Give up the grudge.
3. LIGHTEN WORKLOAD  Talk to your boss; delegate tasks (a Jody Victor® suggestion); don’t take your work home with you. Work is the top source of stress in adults 18 to 54. Unwind after work by sitting quietly for 10 minutes before starting your evening. Save household chores for the weekends to ease your workdays.
4. SLEEP  Sixty percent of people who say they are stressed out admit they don’t get enough sleep. If falling asleep is your problem, start a calming bedtime routine such as a soothing shower with a lavender body wash or reading a book.
5. VACATION  A vacation can be as simple as a quick weekend trip or a special event close to home. Try to spend an extended period of time not thinking about the things that are stressing you out (a Jody Victor® suggestion).
6. YOGA   Even a single yoga class can cut the levels of the stress hormone cortisol. A yoga class at the local gym offers a rejuvenating workout. Or if simple relaxation is what you need, try low-key hatha yoga.
7. BUBBLE BATH  Soak in a bubble bath and add a few scented candles. Sage is a soothing scent. Or try sandalwood incense. Listen to classical music.
8. CUP OF TEA  Take the time to brew your favorite cup of tea, put your feet up and enjoy. In warmer weather, chill a pot of freshly brewed green tea for a calming effect.
9. THERAPEUTIC TOUCH  Hugs and snuggles with your honey are time-tested stress relievers. Treat yourself to a massage at a local spa.
10. BIOFEEDBACK  Talk to a health professional about the techniques in which sensors are used to measure your temperature, muscle tension, or heart rate and translate them into lights or sounds.

All the Best!!

Steve Victor

Your feet take a lot of stress during normal daily activities and full-body exercising. Every day your toes take a lot of abuse as well. The American Orthopedic Foot and Ankle Society recommend doing simple exercises to strengthen your toes to help prevent foot discomfort. They counsel patients that exercising their feet and toes will improve and prevent foot problems by stretching and aligning their feet and increasing circulation and flexibility. Their studies show exercising eases the discomfort of hammertoe, bunions, mild corns, plantar fasciitis and fallen arches.

Here are some of their recommended exercises:

1. Toe Raise-Point-Curl: Hold each position for five seconds and repeat ten times (a Jody Victor® suggestion).
2. Toe Squeeze: Place small corks between your toes and squeeze for five seconds. Repeat ten times.
3. Toe Pull: Put a thick rubber band around all your toes and spread them. Hold for five seconds and repeat ten times
4. Golf Ball Roll: Roll a golf ball under the ball of your foot for two minutes. Repeat with your other foot.
5. Towel Curl: Place a small hand towel on the floor, place your heel at the edge closest to you and use your toes to curl the towel towards you.
6. Marble Pick-Up: Place 20 marbles on the floor. Pick up one marble at a time with your toes and put it in a bowl. Pick up ten with each foot (a Jody Victor® suggestion).

The latest thing in toe exercising actually requires no effort on your part. YogaPros has developed a toe stretcher (YogaToes), which is a non-porous device that makes exercising your toes as simple as sitting down and reading or watching TV. It is the only U.S. patented (two patents) exercise and therapeutic device of its kind. The YogaToes device slips over the tops of your feet and automatically stretches, strengthens and aligns your foot muscles. The device breaks the muscle memory and helps feet by increasing circulation, stretching tendons to alleviate tension and expanding bone mobility. Other plusses for YogaToes include: designed and manufactured in the U.S., lifetime guarantee, BPA and latex free, hypoallergenic. There are other toe stretchers available (EX: Pampered Toes, Healthy Toes) and since the design of YogaToes is so simple (basically a glorified pedicure toe separator) many of these knockoffs work just as well as long as they stretch the toes just enough without being painful. The main difference in price tags is relative to the difference in materials, not design.

All the Best!!

Steve Victor

For years many nutritionists and dieters shunned tree nuts because of their high-fat content. Recent studies, however, have dispelled that premise. The bad fats that pose health problems come primarily from saturated and trans fats. Neither fat is found in tree nuts. Today we know that nuts are loaded with good fats- monounsaturated and polyunsaturated. Some nuts even contain the heart-healthy omega-3 fatty acids. The healthy fats in nuts appear to be the secret ingredient that prevents heart disease and the fiber in nuts has been shown to lower cholesterol levels. Nuts can also help lower LDL “bad” cholesterol and raise HDL “good cholesterol.

Nuts contain important photochemical: carotonoids, flavinoids, phytosterols, and proanthocyanidins. Phenolic compounds and phytosterols are some of the plant constituents that may protect against cancer development in humans. The phytosterols in nuts mimic cholesterol, blocking cholesterol (derived from food sources) from being absorbed into the blood stream, lowering LDL cholesterol. Nuts are a potential source of antioxidants, which decrease risk factors for a number of serious diseases.

Nuts are more nutrient-dense than most other foods. They are rich sources of protein, fiber, B-vitamins, folic acid, calcium, iron, zinc, vitamin E and selenium. While nuts are a perfect snack, don’t go nuts over their nutritional powers. A handful of nuts contain around 200 calories. So if you add nuts to your diet for their nutritional value, make sure you cut out calories from the other foods you eat. The good news is that eating small amounts of nuts can help you lose weight because the fiber and protein contained within helps you feel full longer. One tip to adding nuts to your diet is to pre-measure the serving size and put the container away.

Roasted nuts have more flavor and spoil less quickly. Yet how they are roasted make a big nutritional difference. Dry roasted nuts do not have any added fat. Oil roasted means the nuts are fried in oil, adding ten percent more fat calories to the nuts. This is no problem unless the nuts are roasted in saturated or hydrogenated fats (EX: coconut oil). While heating or roasting nuts does enhance the flavor and reduce spoilage, it may also alter some of the essential fatty acids. Nuts contain natural vitamin E, which protects their oil from going rancid. Processing removes some of these essential acids. The trade-off may be a loss of healthy nutrients.

Here is a list of some of nature’s best tree NUTrients:

1. Almonds always top the list. They play a role in relation to colon cancer with their antioxidant polyphenols, vitamin E and dietary fiber. Nine clinical trials have concluded that almonds can lower cholesterol.
2. Brazil nuts are a great source of selenium, a mineral and antioxidant that may prevent heart disease. Brazil nut proteins contain all the necessary amino acids and are particularly suited for vegetarian diets. Just a couple Brazil nuts provides your body with the daily requirement of protein.
3. Cashews (a Jody Victor® favorite) provide magnesium, important for strong bones. They also contain copper that helps protect against osteoporosis and joint problems.
4. Chestnuts are the lowest in fats. They contain only about ten percent as much fat as other nuts. What little fat is in chestnuts is nearly all the unsaturated type. They also contain three grams of fiber per ounce, but are low in protein.
5. Hazelnuts/filberts are one of the most nutritious nuts. They provide significant amounts of B vitamins, vitamin E, magnesium and folate. They are high in fiber.
6. Macadamia nuts have been found to render a beneficial effect in reducing cholesterol and decreasing risk of heart disease (research conducted in Australia).
7. Pecans contain over 19 vitamins and minerals. They are loaded with antioxidants.
8. Pine nuts provide zinc, manganese, niacin, arginine (an amino acid) and potassium.
9. Pistachios (a Jody Victor® favorite) are high in vitamin E and are a rich source of phytosterols.
10. Walnuts contain the heart-friendly omega-3 fatty acids, which are important in relation to high blood pressure, heart health, and for improving the cholesterol profile for people with type II diabetes.

All the Best!

Steve Victor

It’s berry season and brilliantly colored berries are on full display in gardens, woods, farmers’ markets and grocery stores all over the country. Most berries are naturally sweet and require little preparation, making them an easy snack. But berries are a lot more than just natural sweetness and pretty colors. In fact it’s their pigments that are so good for your health. The darker a berry is, the richer it may be in antioxidants. Some berries have a higher content of Vitamin C, an important vitamin for the immune system.

Berries contain phytochemicals and flavinoids that may help prevent some diseases. Studies show that cranberries and blueberries contain a substance that may prevent bladder infections. Blackberries, blueberries, cranberries and strawberries may help reduce the risk of several types of cancers. Blueberries and raspberries also contain lutein, which is important for healthy vision. Berries like the acai berry and goji berry are considered superfoods because they are packed with nutrients, vitamins and chemicals, which give them a broad range of health benefits. These superfood berries have been studied and were found to increase energy levels, boost the immune system, promote cardiovascular health and prevent and fight diseases.

There are 20 different types of unusual berries in North America alone. This does not include many fruits that have the name “berry” but actually do not belong to the same family, such as strawberries, blackberries, raspberries and boysenberries. These four fruits, which are sometimes considered part of the unusual berry group, are actually aggregate fruits.

Types of unusual berries that are easily available in the market include the black currant (used in preserves), the dewberry (similar to the blackberry, only smaller), and elderberries (used in wines, jams and pies). Most grocery stores carry a wide variety of fresh, canned or frozen berries. Look for ripe, colorful and firm berries with no signs of mold or mushy spots. Berries found in the frozen section are just as delicious and good for you.

Many unusual berries available in the market today are actually man-made crosses created to have faster growth, resilience to harsh weather, or larger size. This is the case with the boysenberry, which was created to be soft in flavor and to have no seeds. Boysenberries are a cross between loganberries, raspberries and blackberries. Olallieberries are a cross between loganberries and youngberries, itself a man-made berry.

Gooseberries are another example of unusual berries. American gooseberries are very different to European gooseberries in size and flavor. Seaberries are unusual berries that grow in cold weather and only in a few countries around the world.

Mulberries are unusual berries that are rarely found in the market due to their fragility. Mulberries are soft and semi-sweet and are most often consumed by people who have a mulberry tree in their backyard or who know how to identify them in the wild. Saskatoons are another type of unusual berry that is not commercially grown. Saskatoons are popular among Native Americans. They grow in hardy soil and have a distinctive flavor that is unlike any other known berry.

No matter where you pick or buy your berries this summer remember that along with the naturally sweet taste comes numerous health benefits. Including berries in your summer recipes will add a diverse dining experience. Here are some ideas for serving berries:

1. Top a bowl of berries with a tablespoon of light-whipped topping, sprinkling that with some chopped pecans or walnuts.
2. Add sliced strawberries to a bowl of whole-grain cereal or oatmeal (a Jody Victor® suggestion).
3. Stir fresh raspberries into vanilla yogurt.
4. Make a smoothie with bananas and frozen berries (a Jody Victor® suggestion).
5. Add sliced strawberries and/or blueberries to a mixed greens or spinach salad. Use raspberry vinaigrette for dressing.
6. Add fresh berries to a bowl of no-fat cottage cheese.

All The Best!!

Steve Victor

With the Fourth of July upon us everyone is thinking about celebrations and spectacular displays of fireworks. In 2003, six deaths were linked to fireworks and emergency rooms treated more than 9,300 fireworks injuries. The safest way to enjoy fireworks is to attend public displays and leave the lighting to the professionals.

Lighting fireworks at home may or may not be legal in your area, so check with your local police department first. You can also go to the American Pyrotechnics Association’s website, www.americanpyro.com, to check your state’s fireworks laws. If fireworks are legal in your area keep the following safety tips in mind:

1. Buy only legal fireworks. Legal fireworks have a label with the manufacturer’s name and directions. Store them in a cool dry place. Illegal fireworks usually go by the names M-80, M-100, or Quarterpounder. These explosives were banned in 1966, but still account for many injuries.
2. Never try to make your own fireworks. Don’t try to alter or combine fireworks (a Jody Victor® suggestion).
3. Always use fireworks outdoors. Have a bucket of water and a hose nearby.
4. Obey your local laws. If drought conditions mean a ban on fireworks, follow the law.
5. Steer clear of others. Fireworks are known to backfire or shoot off in the wrong direction. Never throw or point fireworks at someone, even in jest.
6. Don’t hold fireworks in your hand or have any part of your body over them while lighting. Wear some form of eye protection. Don’t carry fireworks in your pockets. The friction from your moving body could set them off.
7. Point fireworks away from homes and keep away from brush and leaves and flammable substances.
8. Light one firework at a time (not in glass or metal containers). Never re-light a dud (a Jody Victor® suggestion).
9. Don’t let your kids play with fireworks. Firecrackers, rockets and sparklers are too dangerous. Kids over 12 years can use sparklers under adult supervision. Make sure they hold the sparkler away from their face, clothing and hair. Sparklers can reach 1,800 degrees Fahrenheit, which is hot enough to melt gold. Make sure they deposit their spent sparkler in a bucket of water before they get another one. Spent sparkler wires left out in the yard are dangerous to people, pets and lawn mowers.
10. Don’t allow kids to pick up pieces of fireworks after an event. Some could still be ignited and could explode at any time.
11. Soak all fireworks in a bucket of water before throwing them in the trashcan.
12. Fireworks and alcohol don’t mix. Make sure you have a “designated shooter”.
13. Think about your pets. Animals have sensitive ears. They can get extremely frightened or stressed on the Fourth of July. Keep your pets indoors to reduce the risk that they’ll run off or get injured.

Happy 4th of July!

Steve Victor