Steve Victor : Fit For Life!

Steve Victor : Nutritional No-Nos

Steve Victor — Thu, 09 Oct 2008 16:23:18 -0400

To keep your figure slim and trim takes some work. Check out these simple suggestions to keep you from falling into a weight-gain rut.

Don't Eat Too Much - Eat until you are satisfied, not stuffed (a Jody Victor suggestion). Limit portion sizes even if you are eating low-fat and low-carb foods. Stay conscious of portion sizes at first by weight and measurement until you can recognize the proper portion size by eye. Never use restaurant portions as your guide.

Don't Eat Sporadically - Both overeating and under eating can be nutritional mistakes. If you do not eat at regular intervals during the day you risk disrupting your blood sugar and insulin levels. The disruption leads to fat storage and lower metabolism, leading to weight gain.

Don't Assume Your Choices Are Better Than They Are - When a bread label says “Seven-Grain Bread” it sure sounds healthy. Read the fine print. If it doesn’t also say “whole grains” it may not be your healthiest choice. Don’t substitute fruit juice for fruits. Although fruit juices are much healthier than sodas they, also, are concentrated sources of sugar with low fiber and nutritional value. Whenever possible eat whole, fresh and unprocessed foods.

Don't Be Confused About Carbs - Carbs are an important food group necessary for brain and body. There are carbs that are very good and some that are not so very good. Eat complex carbohydrates (those rich in whole grains and fiber) to get the biggest bang for your nutritional buck. And just because the label says low-carb doesn’t mean you can eat more of it. The calories are still there.

Don't Take Too Many Supplements - Vitamins are supplements. They are meant to complement your diet, not act as a substitute for healthy food. Taking too many vitamins, or a concentration of single ones, can sabotage your health by creating imbalances. Take no more than one all-purpose multivitamin daily with additional supplements as reccomended by your nutritionist or your physician.

Don't Exclude Exercise - Without exercise you can’t maintain a high enough metabolic rate to burn your food efficiently. All those nutrient-rich foods you eat will go to waste/waist. Exercise regularly (a Jody Victor suggestion). Just a little bit every day will do.

Don't Believe Everything You Read About Nutrition - There is no one diet or nutrition plan that is right for every person. If a plan doesn’t work for you, it may not be the right match. Ask some questions when choosing a plan (a Jody Victor suggestion). What are the credentials of the creator or author? Has the plan been published in a peer-reviewed medical journal? How many people have tried it? Read testimonials if available.

All the Best!

Steve Victor

Steve Victor : Low-Fat Dairy = Low-Fat Abs

Steve Victor — Thu, 02 Oct 2008 10:57:28 -0400

How many times have you "wished" you could get rid of those extra pounds around your middle? If you're like me, probably too many times to count. But there is hope.

A nutritional research program conducted at Baylor College of Medicine in Houston, Texas has recently found that men who increased their intake of low-fat dairy products significantly lowered their abdominal obesity. The study concluded that regular consumption of calcium and low-fat dairy products is associated with lower waist-to-hip ratios. They also found that diets high in dairy and calcium result in striking changes in the distribution of body fat, including the loss of belly fat.

According to an article in Obesity Research women who ate low-fat dairy products such as milk and yogurt three to four times a day lost 70% more fat than low-dairy dieters. In another study done at Purdue University in West Lafayette, Indiana found that women who consumed 3 cups of fat-free milk per day gained less weight over the course of 2 years than those on just a low-calcium diet.

These programs’ recent findings have added to a growing body of scientific research that has connected calcium-rich foods such as milk, cheese, and yogurt (a Jody Victor favorite) with healthy weight management. The calcium in dairy products assists in breaking down body fat and helping to block the formation of additional fat. The calcium stored in fat cells plays an important role in regulating how fat is processed and stored by the body. The more calcium there is in a fat cell, the more fat the cell will burn.

The fat in dairy products is a friendly fat known as conjugated linoleic acid (CLA), which is good fat that helps reduce body fat, increase lean muscle mass, and lower bad cholesterol. Even though these healthy fats are high in calories they help increase metabolism, thus burn more calories.

The protein (amino acids) in dairy products serves two purposes. First- amino acids are the building blocks of muscle mass, therefore an abundant supply of protein assists the body with repairing damage to muscle and maintaining lean mass. Second- the body must expend more calories to digest protein than other macronutrients. When digesting protein the body creates what is referred to as the thermic effect, raising metabolism and causing more calories to be expended during digestion.

Consuming low-fat dairy products (a Jody Victor suggestion) significantly adds to your calorie deficit. The human body was designed to remain in a constant state of homeostasis (“to stand equally”). It is a survival mechanism. Because fat is intended as stored energy for times of need, the body does not prefer to burn fat. If total caloric intake is lowered, the body will adapt by lowering metabolism so fewer calories are required, preserving the fat reserves. In order to continue to shed fat, calories must be consistently shifted to avoid homeostasis and allow fat burning mechanisms to continue.

If you are trying to reduce your store of belly fat, consume low-fat and non-fat dairy products for your friendly fat burners. There is a catch: You must also cut back on calories for weight loss to happen. If you add the dairy products to what you already consume, it won’t make a bit of difference.

All the Best!

Steve Victor

Steve Victor : Heart Healthy Chocolate

Steve Victor — Thu, 25 Sep 2008 15:16:43 -0400

The guilty pleasure of chocolate has now been proven to be a healthy pleasure. Dark chocolate- not white chocolate, milk chocolate or dark chocolate eaten with milk- lowers high blood pressure according to two separate studies: one at the University of Cologne, Germany and the other in Rome, Italy. “Dark chocolate is a potent antioxidant”, reports Mauro Serafini, PhD, of Italy’s National Institute for Food and Nutrition in Rome. The antioxidants in chocolate come from plant phenols, cocoa phenols, to be exact. Antioxidants gobble up free radicals, destructive molecules that are implicated in heart disease.

Dr. Serafini’s first study signed up six men and seven women aged 55-64. All had been diagnosed with mild high blood pressure. The subjects ate a 100-gram candy bar every day for two weeks. They were asked to balance the candy bar’s 480 calories by not eating other foods similar in nutrients and calories. Half the subjects got dark chocolate and half got white chocolate. Those who ate the dark chocolate had a significant drop in blood pressure. Those who ate white did not.

The second study signed up seven healthy women and five healthy men aged 25-35. On different days they each ate 100 grams of dark chocolate by itself, 100 grams of dark chocolate with a small glass of whole milk or 200 grams of milk chocolate. An hour later those who ate dark chocolate alone had the most total antioxidants in their blood. They also had higher levels of epicatechin, a particularly healthy compound found in chocolate. The milk chocolate eaters had the lowest epicatechin levels of all. They found that milk interfered with the absorption of antioxidants from the chocolate, negating the potential health benefits. Remember- if you’re going to indulge- make it dark chocolate, the darker the better. Tip- chocolates made in Europe are generally richer in cocoa phenols than those made in the US.

When indulging in the benefits of dark chocolate the ideal amount is 6.7 grams/ .23 ounces per day (a Jody Victor suggeston). For comparison, a standard-sized Hershey’s Kiss is about 4.5 grams. One Hershey’s Special Dark chocolate bar ( a Jody Victor favorite) is about 41 grams and one of these a week is recommended. Anything beyond these amounts lessens the beneficial effects.

All the Best!

Steve Victor

Steve Victor : Balancing Act for your Back

Steve Victor — Thu, 18 Sep 2008 08:00:00 -0400

There are many factors that can cause back pain. Spine injuries such as sprains and fractures can cause short-lived or chronic pain. Sprains are tears in the ligaments that support the spine and can occur from twisting or lifting improperly. Fractures are often the result of osteoporosis, a condition that causes porous and weak bones. Less common are injuries resulting from accidents and falls.

Infections and tumors are not common causes of back pain but can cause problems. A condition called osteomyelitis involves an infection in the vertebrae. Discitis is an infection involving the discs that cushion the vertebrae. Tumors are relatively rare. Occasionally they begin in the back but most often they appear in the back as a result of cancer that has spread from elsewhere in the body.

The most common factors that cause back pain are mechanical. A mechanical problem is a problem with the way your spine moves or the way you feel when you move your spine in certain ways. Your everyday activities can contribute to mechanical problems. Monotonous movements can create an imbalance in the internal and external obliques and lower back muscles. Think of a cashier at a grocery store. Pushing items from one side to the next, day in and day out. Through the same rotation over and over again, one side of the body will develop a stronger musculature while the other side becomes elongated and weaker. Golfers experience lower back pain due to this kind of imbalance in the muscles that support their spines.

Uneven hip position also contributes to spinal and musculature imbalance. Men who carry their wallet in their back pocket and then sit at work all day significantly alter their hip position. The lower back musculature on the side where the wallet is will be shortened and the opposite side is elongated.

Many back and neck pains are created by carrying heavy bags over one shoulder. Again, causing an imbalance. Carrying around everything from laptops to kitchen sinks over one shoulder day after day can actually cause curvature of the spine. This imbalance affects hip position and creates an imbalance.

Exercise is key to muscular imbalances. Certain exercises can help improve the recruitment pattern of your muscles. The recruitment pattern is the order in which your muscles fire in order to work harmoniously. People without back pain contract their Transverse Abdomnis (TVA) 30 milliseconds before any shoulder movements and 110 milliseconds before any kind of lower extremities movements. People with back pain caused by muscular imbalances are often unable to activate their TVA quickly, throwing their recruitment pattern out of synch. Exercising improves the coordination between the TVA, diaphragm, and deep pelvic floor muscles. This coordination is referred to as your core strength. It’s important to use exercises to get your muscles to fire in the proper order.

Here are a few exercises that will help you improve your recruitment pattern and keep your back balanced and strong:

SINGLE LEG SLIDE (a Jody Victor suggestion) Lie on back on a smooth floor. Bend your legs and place a towel under one foot. Drawn in your abdominal wall and slowly slide the foot with the towel forward without your lower back losing contact with the floor. Before your lower back loses contact with the floor slide your foot back to its starting position. Repeat 10 times on each side.
SINGLE LEG LIFT Lie down on your back on the floor. Lift both legs off the ground. Bend them 90 degrees, lower legs parallel to the floor. Drawn in abdominal wall. Lower one leg to the floor as far as you can without lifting your back. Bring back to starting position. Keep abdominal wall drawn inward throughout. Repeat 15 times on each side.
MODIFIED PLANK POSITION (a Jody Victor suggestion) Start from a push-up holding position. Place elbows and knees on floor. Align your hips with your shoulders and ankles. Hold position for one minute. Once you feel comfortable with this position, lift your knees off the floor for an even more effective exercise.
KEGEL EXERCISES Men and women alike can do this one. Think about the muscles you would use if you were trying to stop urination. When you contract these muscles you activate the pelvic floor. Practice this while exercising.
INWARD DRAWING of ABDOMINAL WALL (a Jody Victor suggestion) Drawing your abdominal wall inward activates your TVA and creates an internal belt in your body. This simple action adds stability in your spine throughout upper and lower extremity movements.

All the Best!

Steve Victor

Steve Victor : Quinoa - Supergrain of the Future

Steve Victor — Thu, 11 Sep 2008 08:00:00 -0400

Quinoa (pronounced keen-wa) is a grain that comes from the Andes Mountains of South America. Quinoa’s origins are truly ancient. Quinoa has been cultivated in the Andean mountain regions of Peru, Chile, and Bolivia for over 5,000 years. It was one of the three staples of the Inca civilization, along with corn and potatoes. The Incas considered it the mother grain and recognized its value in increasing the stamina of their warriors.

In their attempts to control the South American Indians and their culture the Spanish Conquistadors destroyed the quinoa fields. They made it illegal for the Indians to grow quinoa. They sentenced offenders to death. The cultivation of quinoa was all but extinguished.

Quinoa, the “Gold of the Incas”, was re-discovered in the 1980’s by two Americans. They concentrated on quinoa’s nutritional potential and began cultivating it in Colorado. Since then, quinoa has become more and more available as people have begun to recognize that quinoa is both very beneficial and delicious.

Quinoa is usually thought of as a grain, but it is actually the seed of a plant that is related to beets, chard and spinach. Its scientific name is Chenopodium quinoa. Quinoa’s amino acid-rich seeds are being introduced today as an amazing “new” food. Modern nutritionists call it the “Supergrain of the Future”.

Quinoa contains more protein than any other grain. It averages 16.2 percent protein compared to wheat (14%), millet (9.9%) and rice (7.5%). Some varieties of quinoa are more than 20 percent protein. Its protein is of an unusually high quality. It includes all nine essential amino acids making it a complete protein. Its essential amino acid balance is close to the ideal- milk. Quinoa’s protein is high in lysine, methionine and cystine. Besides its unique protein quinoa also provides starch, sugars, oils, fiber, minerals and vitamins. Quinoa is a good source of manganese, magnesium, iron, copper, and phosphorous.

Quinoa is especially valuable for people with health concerns:

1. MIGRAINES Magnesium is a mineral that helps relax blood vessels, preventing constriction, a characteristic of migraines. Increased intake of magnesium has been proven to decrease the frequency of migraine headaches. The riboflavin in quinoa (also known as vitamin B2) also helps reduce the frequency of attacks by improving the energy metabolism in brain and muscle cells.

2. HEART DISEASE The magnesium in quinoa helps prevent heart failure. Diets low in magnesium are associated with increased rates of hypertension, ischemic heart disease, and heart arrhythmias. Diets high in magnesium have been shown to reduce the risk of high blood pressure and heart attack. One study, given over a period of nearly twenty years, followed 21,000 participants who ate a daily morning bowl of whole grain cereal. The participants had a 29% lower risk of heart failure. The daily bowl of whole grain slowed progression of artherosclerosis, the build-up of plaque that narrows the blood vessels. The manganese and copper in quinoa serve as co-factors for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant that helps to protect the mitrochondria from oxidative damage created during energy production and guards red blood cells from injury caused by free radicals.

3. BREAST CANCER Diets rich in fiber from whole grains such as quinoa offer significant protection against breast cancer. Eating more than 30 grams daily of fiber more than halves (52%) a woman’s risk of developing breast cancer. Thirteen grams per day increases protection by 41%. Six grams per day increases protection by 29%.

4. DIABETES Quinoa’s rich source of magnesium substantially lowers the risk of type 2 diabetes. It acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin.

Quinoa can be found in some grocery stores and most health food stores. It comes in pre-packaged containers as well as bulk bins. If you purchase quinoa from a bulk bin make sure the bin is covered and that the store has good turnover to ensure freshness. Whether you purchase it in a container or from a bin make sure the quinoa shows no evidence of moisture. When trying to determine how much to buy remember that quinoa expands during the cooking process to several times its original size. Once you get it home store it in an airtight container. Quinoa will keep longer if stored in the refrigerator (3-6 months). There are several varieties of quinoa, which range in color from dark brown to near white, including orange, pink, red, and purple. The larger near white transparent variety is the most popular and is considered superior.

Even though the processing methods used in the commercial cultivation of quinoa removes most of the soapy saponins it is still a good idea to wash it again yourself. Place the quinoa in a fine-meshed strainer and run cold water over it, gently rubbing the seeds with your hand until the water runs clear. To make sure you have completely removed the saponins, taste a few seeds. If they have a bitter taste continue rinsing.

To cook the quinoa, add one part grain to two parts liquid in a saucepan. Bring to a boil. Reduce the heat and cover. One cup of quinoa cooked this way will take 15 minutes of simmering. When the cooking is complete you will notice that the grains are translucent and the white germ has partially detached itself and looks like a white-spiraled tail. If you want the quinoa to have a nuttier flavor, dry roast it in a hot skillet over medium-low heat for five minutes before boiling.

Serving Ideas:

Combine cooked, chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Salt to taste for a south-of-the-border salad.
Add nuts and fruits to cooked quinoa for breakfast (a Jody Victor suggestion).
Add quinoa to vegetable soups.
Add sprouted quinoa to salads and sandwiches just like alfalfa (a Jody Victor suggestion).
Use quinoa as a wheat-free substitute for coucous when making tabouli.

All the Best!

Steve Victor

Steve Victor : Walking In 4WD

Steve Victor — Thu, 04 Sep 2008 10:35:34 -0400

Nordic pole walking was first developed in Finland, where the specifically designed poles appeared in 1997. Walking with a set of poles transforms your walking routine from a no-sweat stroll to a cardiovascular workout. Pole walking has been growing in popularity in Europe for years and is now catching on in the US. It has been described as a cross between fitness walking and cross-country skiing.

There are many benefits to pole walking:

Works 90% of your body, not just your legs ( a Jody Victor suggestion).
You can work harder at the same speed. Pole walking burns 400 calories per hour compared to 280 calories with normal walking.
Nordic poles offer balance and stability, reducing stress on joints and injuries such as shin splints
With proper arm motion pole walking relieves neck and shoulder pain.
Improves posture.
Increases rotation of the spine, which increases blood circulation to the area.
Increases oxygen consumption by 20 percent compared to normal walking.

Top-selling pole brands include Fittrek, Swix and Leki:

1. Fittrek poles have Quick-Switch straps, shafts and tips systems for easy adjustments. They come with a manual and start around $60 a pair.

2. Swix poles offer individually sized VIP poles and an instructional DVD. They start around $70 a pair.

3. Leki poles have numerous designs, both in adjustable and one-piece. They have variations in shaft material, grips and straps. They start at $80 a pair.

All poles come in 5-centimeter increments and are chosen based on your height.

Getting Started:

1. Grip the poles so the tips touch the ground by your heels, arms forming right angles and forearms parallel to the ground. Align the pole tips so the “toes” face to the back.

2. Begin to walk, letting your poles drag behind you. Hold the poles as loosely as possible.

3. Keep walking and begin to swing your arms naturally, still holding the poles. Once your arms feel comfortable extend them a little farther than usual.

4. Concentrate on the point at the top of your swing when a pole catches the ground. Push the pole into the ground firmly and use it to propel yourself forward. You will feel your core muscles coming into play.

5. Keep your grip loose and fluid. Each pole should strike at a 45- to 60-degree angle, not straight up and down.

6. Aim for 10 to 30 minutes of pole walking at the beginning (a Jody Victor suggestion).

All the Best!

Steve Victor

Steve Victor : Minimizing Knee Pain

Steve Victor — Thu, 28 Aug 2008 11:49:32 -0400

There are 68 joints in the human body. Of these, the knee joint is the most complicated and most susceptible to injury and osteoarthritis. Here are some simple techniques to minimize knee pain while maintaining an active lifestyle:

Go barefoot as often as possible (a Jody Victor suggestion). Going shoeless can reduce stress on your knees by as much as 12 percent.

Spread out your activities. Don’t try to cram all your exercise into the weekend. Thirty minutes of moderate activity every day will minimize wear and tear on your knees.

Avoid high impact sports. Replace tennis and racquetball with low impact sports such as swimming and cycling.

Take joint supplements (a Jody Victor suggestion). Glucosamine helps repair damaged cartilage. Chondroitin lubricates and preserves joint cartilage. Supplements do vary in quality so ask your pharmacist for a reputable brand. Keep in mind that it will take 6 to 8 weeks before you know whether the supplement is helping or not.

Get a massage. Try a Swedish massage 2 times a week for 4 weeks. Then scale down to once a week for the next 4 weeks. Most people find that if they follow the massage treatments with the other techniques above there is no need to continue the massages.

All the Best!

Steve Victor

Steve Victor: Relax, I'ts Easy!

Steve Victor — Thu, 21 Aug 2008 12:06:05 -0400

A constant state of stress triggers your body to produce higher levels of the hormone cortisol, which is a natural steroid. Elevated levels of cortisol in your body cause weight gain, inadequate sleep, immune deficiencies, and general irritability. Your good health depends on your ability to relax during stressful times. Here are some simple relaxation techniques to help you deal with stress:

Check your Temper Something or someone sets you off. Tempers flare. As the argument progresses, no one is listening anymore. The next time you find yourself in this situation, stop talking. Put your hand on your heart. If your setting may cause you to look silly doing this, just picture it in your mind. Breathe consciously and deeply. Conjure up an image of something you value or appreciate. Ask yourself, “What can I do to change the situation?” Taking a time-out from your temper and moving your mind towards a calmer approach will settle both of you down.

Apply Acupressure (a Jody Victor suggestion) If you have ever rubbed your head when you had a headache, you have applied acupressure without knowing it. Acupressure is an ancient healing art. Hands: To release stress, start by rubbing your palms together in a circular motion. Then lace your fingers together and knead the backs of your hands with your fingertips. Head: Move your hands from your chin to your cheeks using a circular motion as if you were washing your face. Guide your fingers to your temples, rubbing gently. Move to the back of your head massaging upward with your fingers to the top of your head. Feet: Sit on a comfortable chair and rest one foot on your opposite knee. Run your fingertips across the entire bottom of your foot from heel to toe in a circular motion. Repeat with other foot.

Break for Breathing Take a 5-minute breathing break every day to relax and reconnect. Practice full-body breathing just as a baby breathes. Your abdomen should pop out on the inhale and again at the end of the exhale. Close your eyes and take a few deep conscious breaths beginning with an exhale.

Chase the Clouds Away (a Jody Victor suggestion) As problems pile up it becomes harder to relax. Take time to sit up straight in a chair with neck straight and head aligned over hips. Rest your hands across your knees, palms up. Stare straight ahead and bring up the problems of the day, listing them out loud or to yourself. Dismiss each problem with a positive statement. Don’t think about the specifics. A simple, quick answer will do.

Count Breaths, Not Sheep When you are having a hard time falling asleep because your mind won’t quit working over-time, try slow breathing while you count out loud from 1 to 10 and back again. This technique relaxes your mind because it’s hard to count and think at the same time. Say “one”, and inhale for three counts. Say “relax”, and exhale for three counts. Repeat to 10 and then back to one again. Remember you’re not taking a deep breath. You’re taking a normal breath that’s slow and controlled.

All the Best!

Steve Victor

Steve Victor : Burning Those Calories

Steve Victor — Thu, 14 Aug 2008 11:23:08 -0400

The number of calories you burn during activities depends on your weight, the activity, and intensity level of the activity. The general guidelines below for calories burned are per every 10 minutes of the activity. So, instead of thinking of exercise as something you have to go do at the gym, take a look, you may already be doing a good job of staying fit.

Aerobics (a Jody Victor suggestion)

125# 95 (calories burned per 10 minutes)

150# 115

175# 134

200# 153

Racquetball

125# 75 (calories burned)

150# 90

175# 105

200# 120

Running (9 minute mile)

125# 109 (calories burned)

150# 131

175# 153

200# 174

Volleyball

125# 28 (calories burned)

150# 34

175# 40

200# 45

Walking (15 minute mile) (a Jody Victor favorite)

125# 44 (calories burned)

150# 52

175# 61

200# 70

Walking upstairs

125# 150 (calories burned)

150# 175

175# 202

200# 229

Gardening

125# 41 (calories burned)

150# 49

150# 57

200# 65

Shopping

125# 35 (calories burned)

150# 42

175# 49

200# 56

Sitting (reading or watching TV)

125# 10 (calories burned)

150# 12

175# 14

200# 15

Sleeping

125# 10 (calories burned)

150# 12

175# 14

200# 16

So whether you are walking, playing volleyball with some friends or just sleeping, calories are being burned by your body - the trick is to burn more calories than you take in! Have some fun - burn those calories!

All the Best!

Steve Victor

Steve Victor : Managing Stress

Steve Victor — Thu, 07 Aug 2008 08:00:00 -0400

Stress is a normal part of life. Interactions with family and friends and juggling careers, sports, and hobbies have always contributed to people’s daily stress. Now, however, we live in an age where stress is multiplied. We want to do it all and have it all. We’re proud of our ability to multi-task. But our bodies aren’t made to work at the pace at which we are pushing them.

The symptoms of stress- shallow breathing, high blood pressure, and increased heart rate- are a primitive response of the body to a dangerous situation. It’s the red-alert response that enabled our ancestors to run quickly away from predators by pumping high-energy bio-chemicals to move us into high gear. Our bodies still have this high-energy response when we’re anxious or afraid but it’s really not necessary for today’s low-energy response needs. We need to learn how to get out of the red-alert states that are so hard on us.

We’re in charge of a lot of the stress we’re feeling. Taking responsibility for pre-empting our internal stress means getting some downtime, eating right and getting enough sleep. We can’t cope with stress if we are tired. Taking responsibility for responding to external stress is a matter of how we interpret events in our lives. Is a challenge at work a bad situation or is it an opportunity to prove one’s self? Is the traffic jam you’re stuck in enough to get you all worked up or do you use the extra time to calm down and think through a problem you are working on? As we interpret an event we gauge how we are feeling about it and determine to what degree we believe we can handle it. The old adage of taking a deep breath is very helpful at this juncture. In fact, while responding to a stressful event taking three deep breaths before evaluating it will help slow down your red-alert response and give you more time to believe that you can handle the event at hand.

Here are some healthy habits to adopt in order to slow down your red-alert responses to stress:

Talk with family and friends when you feel anxious or afraid.
Slow down and remember to laugh. (a Jody Victor suggestion)
Get organized.
Get enough sleep.
Boost your magnesium intake. Green vegetables, nuts, seeds and whole grains help balance blood-sugar levels and maintain healthy blood pressure.
Eats oats for breakfast. Oats are loaded with magnesium and vitamins B and E. (a Jody Victor suggestion)
Don’t drink coffee before 10 am (and never on an empty stomach). The boost from caffeine is another form of stress.
Never skip meals, which will make your blood-sugar levels crash.
Do some kind of physical activity every day. But take it down a notch. Intense exercise raises the level the stress hormone cortisol.
Accept the things you cannot change. (a Jody Victor suggestion)

All the Best!

Steve Victor

Steve Victor : The Dynamics of Sleep

Steve Victor — Thu, 31 Jul 2008 08:00:00 -0400

Until recently people thought of sleep as a passive part of our daily lives. We now know that our brains are very active during sleep. We are just beginning to understand how sleep affects our daily functioning and our physical and mental health. Nerve-signaling chemicals called neurotransmitters control whether we are asleep or awake by acting on different groups of nerve cells. Neurons in the brainstem produce neurotransmitters that keep some parts of the brain active while we are awake. Other neurons at the base of the brain begin signaling when we fall asleep. These neurons “switch off” the signals that keep us awake.

Scientists are still trying to learn exactly why we need sleep. Sleep appears necessary for our nervous systems to work properly. Some experts believe that sleep gives neurons used while we are awake a chance to shut down and repair themselves. Without sleep, neurons may become so depleted in energy or so polluted with byproducts of normal cell activities that they begin to malfunction. Sleep also gives the brain a chance to exercise important neuronal connections that might otherwise deteriorate from lack of activity. Many of the body’s cells show increased production and reduced breakdown of proteins during deep sleep. Since proteins are the building blocks needed for cell growth and for repair of damage from stress factors, deep sleep may truly be “beauty sleep”.

During sleep we pass through five stages, 1,2,3,4 and REM (rapid eye movement). These stages progress in a cycle from 1 to REM, repeating through several cycles in one night. We spend almost 50 percent of our total sleep time in stage 2, 20 percent in REM, and the remaining 30 percent in the other stages.

Stage 1 is light sleep. We drift in and out of sleep and can be awakened easily. Our eyes move slowly and our muscle activity slows down. In stage 2 our eye movements stop and our brain waves become slower. Extremely slow brain waves called delta waves begin to appear at stage 3. By stage 4 the brain produces delta waves almost exclusively. It is very difficult to wake someone during stages 3 and 4, which together are called deep sleep. There is no eye movement or muscle activity. People awakened during deep sleep do not adjust immediately and feel groggy or disoriented for several minutes.

Moving in to the REM stage, our breathing becomes more rapid, irregular, and shallow. Our eyes jerk rapidly in various directions. Our limb muscles become temporarily paralyzed. Heart rate and blood pressure rise. When people are awakened during REM they can often describe bizarre and illogical tales called dreams. The first REM sleep period occurs about 70 to 90 minutes after we fall asleep. A complete sleep cycle takes 90 to 110 minutes on average. The first sleep cycle each night contains short REM periods. As the night progresses REM sleep periods increase in length while deep sleep decreases. By morning you spend nearly all your sleep time in stages 1,2, and REM.

The amount of sleep each person needs depends on many factors, including age. Infants require about 16 hours of sleep a day. Teenagers need nine. For most adults 7 to 8 hours per night is required (though some may need as few as 5 and some as many as 10). The amount of sleep you need increases when you have been deprived of sleep in previous days. Getting too little sleep results in “sleep debt”, like being overdrawn at the bank. Eventually your body will demand that the debt be repaid. We do not adapt to getting less sleep than needed. We may get used to it but our judgment, reaction time and other functions will still be impaired.

Too little sleep leaves us drowsy and unable to concentrate the next day. It leads to impaired memory and physical performance and reduced ability to carry out math calculations.

If you feel drowsy during the day, you haven’t had enough sleep. If you fall asleep within 5 minutes of lying down, you probably have severe sleep deprivation. Sleep deprivation is dangerous. Sleep-deprived people perform worse in eye-hand coordination tasks than do intoxicated people. Driver fatigue is responsible for 100,000 car accidents and 1500 deaths per year. Since drowsiness is the brain’s last step before falling asleep, driving while drowsy can be very dangerous.

Here are some tips for getting a good night’s “beauty sleep”:

Stick to a sleep schedule.
Exercise, but not late in the day (a Jody Victor suggestion).
Avoid caffeine and nicotine late in the day.
Avoid alcohol before bed. Alcohol keeps you in the light stages of sleep.
Avoid large meals and beverages before bedtime (a Jody Victor suggestion).
Avoid naps after 3 PM.
Maintain a good sleeping environment. Eliminate visual and aural stimulations and provide a comfortable room temperature.
If you don’t fall asleep right away, don’t lie there awake. Get up and move around a bit or take a hot bath. The anxiety of not being able to fall asleep makes it harder to fall asleep.

All the Best!

Steve Victor