Jody Victor®: The signs of heat exhaustion include weakness, fatigue, nausea, headache, clammy and moist skin, profuse sweating, and a slightly elevated body temperature. If you don’t take immediate actions when you experience the signs of heat exhaustion you will begin to suffer from heat stroke. The signs of heat stroke include mental confusion, delirium, loss of consciousness, lack of sweating, hot and dry skin, and increasing body temperature.

On hot, humid days your muscles compete with your skin for blood circulation. More blood flows near your skin to help dissipate the heat and cool your body. Less blood reaches your muscles causing the lethargy and fatigue associated with heat exhaustion. As your body heats up, muscle enzymes speed up and burn glycogen more rapidly. This depletes the stores of sugar your muscles need for fuel. As soon as you experience any signs of heat exhaustion you must take measures to stop the overheating of your body or you will be heading for heat stroke, a life-threating condition.

 There are two main types of heat stroke: exertional and classic. Exertional heat stroke usually occurs when you are exercising in excessively warm conditions. Your body can’t manage the stress of the physical activity and the warm environment together. Classic heat stroke occurs with the elderly, young infants and toddlers, or debilitated people who are in a warm environment for too long. Elderly people are more prone to classic heat stroke because as we age our bodies are less able to handle heat and cool ourselves off.

During a heat stroke your body is unable to properly cool itself. When that occurs, your core body temperature rises rapidly and your brain begins to fail. Your brain can only function properly in a very narrow temperature range. As your brain overheats, you will become disoriented, combative, argumentative, and, perhaps, hallucinate.

The main objective of first aid for heat illness is to get control of the situation before it escalates to heat stroke. Get the victim out of the sun to a cool, shady place. Move him/her inside to air conditioning if possible. Cover victim with damp sheets or spray with cool water. Fan victim with an electric fan if available or a magazine/newspaper if not.  Have victim drink cool water or other non-alcoholic beverages. If the victim is experiencing the signs of heat stroke, call 911 immediately and start the cooling-down measures.

Heat illness can be prevented by staying hydrated. If you are doing extreme exercising in warm conditions, drink at least one quart of water per hour even if you don’t feel thirsty. Break up your physical activity with periods of rest in the shade. Ease in to outdoor activities during the summer months. Don’t wait until the hottest day to start an outdoor routine. Exercise during the morning or early evening hours. Avoid the hours where the sun is at its strongest- 10 am to 2 pm. Wear white and light-colored clothing that is loose-fitting and allows your skin to breathe.

All the Best!

Steve Victor

Jody Victor®: In-season beets are at their most tender. Look for unblemished bulbs with sturdy, un-wilted greens. Beets with round bottoms are sweeter than flat-bottomed ones.  Besides the usual red beets you can find golden beets and a pink-and-white striped variety. If possible, take your beets home with the greens intact. Beets are loaded with Vitamins A, B1, B6, and C and also with calcium, magnesium, copper, phosphorus, sodium, and iron. Beet greens contain a high content of beta-carotene and a higher content of iron than spinach.  

Beets have been cultivated since the second millennium BC. Beets are believed to have been domesticated somewhere along the Mediterranean and later spread to Babylonia by the 8th century BC and as far as China just fifty years later. Aristotle and Theophrastus made mention of beets in their writings. Beets became commercially important in the 19th century when Germany developed the sugar beet. It was discovered that sucrose could be extracted from the sugar beet, providing an alternative to tropical sugar cane. Beets remain a widely commercial crop for producing table sugar.

The roots and the leaves of the beet have been used in folk medicine to treat a wide variety of ailments. Ancient Romans used beetroot for fevers and constipation. Hippocrates used beet leaves to bind wounds. Beetroot juice has been used to improve performance in athletes due to its high concentration of nitrites. The pigment molecule betanin found in beets protects against oxidative stress and has been used for this purpose in Europe for centuries. The many health benefits of simple beet juice recognized today include:

ACIDOSIS The alkalinity of beets is effective in combating acidosis.

ANEMIA Its high iron content regenerates and reactivates red blood cells and supplies fresh    oxygen. The copper in beets helps make the iron more available to your body.

ATHEROSCLEROSIS Beet juice is a powerful solvent for inorganic calcium deposits that cause arteries to harden.

BLOOD PRESSURE Normalizes blood pressure by lowering high blood pressure or elevating low blood pressure.

CANCER An amino acid in beetroot called betaine has significant anti-cancer properties. Especially helpful against colon and stomach cancer.

CONSTIPATION Its cellulose content eases bowel movement. Drinking beet juice regularly helps chronic constipation.

DANDRUFF Mix a little beet vinegar with a small cup of beet juice. Massage into scalp with fingertips. Leave on for one hour, then rinse.

DETOXIFICATION The choline from beet juice detoxifies not only the liver, but also your entire system of excessive alcohol consumption.

GASTRIC ULCER Mix honey with beet juice. Drink 2 to 3 times a week on an empty stomach to speed up the healing process.

GALL BLADDER and KIDNEY AILMENTS Coupled with carrot juice, beet juice has superb cleansing properties that are exceptional in treating these two organs.

GOUT The cleansing properties of beet juice helps greatly with gout.

LIVER or BILE The cleansing properties of beets help aid healing for liver and bile ailments such as jaundice, hepatitis, food poisoning, diarrhea, or vomiting. A squeeze of lime with beet juice heightens the aid.

VARICOSE VEINS Beet juice helps to maintain the elasticity of arteries. Regular consumption helps prevent varicose veins.

One note of caution: All parts of the beet contain oxalic acid. People who have a history of oxalate-containing kidney stones should limit their consumption of beets.

Beetroot can be prepared by boiling, roasting or microwaving. It can be cooked, pickled, and eaten cold as a condiment. It can be peeled, shredded raw, and eaten as a salad. Beet juice is used to stabilize foods with low water content, such as frozen novelties and fruit fillings. Betanins from beetroot are used as food colorants to intensify the color of tomato paste, sauces, jams and jellies, ice cream, sweets, and breakfast cereals.

Roasting is the easiest way to prepare beets mainly because the skins will slip right off. Preheat oven to 425 degrees. Cut greens away, leaving about 1/4 inch of stems. Scrub the beets and place in a baking dish or a lidded ovenproof casserole dish. Add 1/4 inch of water. Cover tightly with foil or lid. Place in oven. Roast small beets (3 oz or less) for 30 to 40 minutes; medium beets (4-6 oz) for 40 to 45 minutes; large beets (8+ oz) for 50 to 60 minutes. When done, they are easily pierced with a fork. Remove from oven and cool in baking dish. Cut away ends and slip off the skins. Roasted beets will keep for 5 days in a covered bowl in the refrigerator. It is best not to peel them until you are ready to use them. If boiling the beets, cook for 20 to 30 minutes or until tender. Also if boiling, add a little lemon juice or vinegar to the water to keep the beets from bleeding.  If microwaving, cook the beats with a little water for 8 to 15 minutes. If you’re mixing the beets with other vegetables (EX: in a salad), cook and dress the beets separately and add them last. Their strong coloring will seep into everything otherwise.

ROASTED BEETS WITH FETA                                                                                                              

Peel 4 medium beets and cut into 1/2-inch pieces. Place on a baking sheet and toss with 1 tablespoon olive oil, 1 teaspoon salt, and 1 teaspoon pepper. Roast at 450 degrees, stirring once or twice, until tender (about 35 minutes). Transfer to bowl and toss with 4 chopped scallions and 2 teaspoons wine vinegar. Top with crumbled feta.

ROASTED ROOT MEDLEY

20-30 baby carrots

10-12 baby turnips, peeled

8-10 new red potatoes, cut to baby carrot-sized pieces

1-2 large parsnips, peeled and cut diagonally in 1-inch thick slices

1-2 medium onions, halved then quartered

1-2 large beets, peeled cut into thick wedges

1 whole head garlic, separated into cloves

2-3 fresh sprigs of rosemary, sage, or thyme

Salt and pepper to taste

Olive oil                   

Preheat oven to 400 degrees. Put all the root vegetables and herb sprigs into a large baking dish. Season with salt and pepper. Drizzle generously with olive oil and toss to coat evenly. Put vegetables in preheated oven and cook until they are tender and golden brown. Stir vegetables occasionally. Serve from baking dish or transfer to a platter to accompany a roast.

All the Best!

Steve Victor

                                                                                                                                                                                                                                                                                                                               .

Jody Victor®: Well Steve, starting around the age of 25 your metabolism starts to slow down and your body begins to burn fewer calories. The typical American will lose between 20 and 40 percent of their metabolic power over the course of his/her adult life. Starting around the age of 40 your body requires fewer calories due partly to a slower lifestyle. To complicate matters you also experience an increasing amount of muscle loss due to the natural aging process. Genetics, physical inactivity, certain medications, and hormonal changes (especially menopause in women) also add to the slowing of your metabolism.

“A vastly slowed down metabolism isn’t inevitable”, says Dr. John Berardi, president of Precision Nutrition. If you maintain your physical activity levels as you age you will see only a 0.3 percent metabolic decline per decade, a 1 to 2 percent total drop over your lifetime. There are a number of ways you can make the most of your metabolism and fight nature’s aging processes.

DIET Maintain a healthy diet. As you reduce your calorie intake to avoid weight gain, make up the difference by eating more nutritious foods. Cut back on empty calories and choose nutrient-dense foods. Eat breakfast. Starting your day with a healthy meal gets your metabolism out of its resting state and into burning mode. When you skip breakfast it forces your body to endure a longer period of fasting, which leaves you excessively hungry and tempts you to overeat at your next meal. Keep your metabolism on a consistent slow burn by eating smaller more frequent meals. Instead of two or three large meals per day, eat 4 to 6 small meals every three to four hours. Here are some foods that will help boost your metabolism:

1. LEAN MEATS and POULTRY Your body burns more calories when digesting proteins as opposed to carbs and fats.
2. LOW-FAT/NO-FAT DAIRY Vitamin D found in fortified milk is essential for preserving metabolism-revving muscle tissue.  According to study results, people on a reduced-calorie diet who included 3 to 4 servings of dairy foods lost significantly more weight than people who ate a low-dairy diet containing the same amount of calories. Low-fat yogurt is the best source of weight-loss-friendly dairy products. Yogurt contains calcium, protein, and a lot of other healthy nutrients.
3. SOUP According to a study at Penn State University, soup is a great appetite suppressant because it consists of a hunger-satisfying combination of liquids and solids.
4. GRAPEFRUIT One study found that the unique chemical properties of grapefruit reduce insulin levels, which promotes weight loss and boosts metabolism. Grapefruit is packed with Vitamin C as a bonus. Vitamin C boosts calcium absorption. Calcium boosts your metabolism.
5. APPLES and PEARS These fruits are great low-calorie, high fiber snacks that satisfy your sugar cravings. Their healthy nutrients also keep you feeling full longer.
6. BROCCOLI Study after study has linked calcium with weight loss. Broccoli is loaded with calcium and Vitamin C. It contains lots of Vitamin A, folate, and fiber. At just 20 calories per cup, broccoli not only fights fat but also contains powerful phytochemicals that boost your immunity and protect you from disease.
7. OATMEAL Oatmeal ranks high on the good carb and high fiber lists. Oatmeal keeps you full and is the best choice for starting your day. Choose steel-cut or rolled oats, not instant, to get your full dose of vitamins, minerals, and fiber.
8. HOT PEPPERS The chemical capsaicin found in hot peppers temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and helps you burn more calories.
9. WATERMELON Watermelon is loaded with the amino acid arginine. Arginine has been shown to enhance the oxidation of fat and glucose. Other arginine sources include seafood, nuts, and seeds.

DRINK – Every chemical reaction in your body, including your metabolism, depends on water. Staying hydrated helps keep you from mistaking thirst for hunger. When you are dehydrated, you burn up to 2 percent fewer calories. In one study, people who drank 8 to 12 glasses of water a day had higher metabolic rates than the people who had four glasses a day. In another study researchers found that people increased their metabolic rates by thirty percent after drinking approximately 17 ounces of water. Drinking green tea also boosts your metabolism and helps you lose weight while providing you with great antioxidants and plant-based nutrients. Always drink your tea unsweetened to avoid the empty calories.

EXERCISE – As your body ages and begins to experience slower metabolism rates it’s essential that you maintain a high activity level. In order to maintain a healthy weight you not only need to eat less you need to exercise more. Age-appropriate aerobic exercise and resistance training is recommended. Weight training is a great way to keep your metabolic furnace burning.

SLEEP – A necessary end to your day of eating less and exercising more to keep up your metabolism is to get a good night’s sleep. Many Americans are sleep-deprived. Studies show that lack of sleep leads to unhealthy eating habits.

 All the Best!

Steve Victor

Jody Victor®: Hey, Steve, you are right. Some of us need more help getting to sleep than others. For a better night’s rest, try any of these easy, healthy foods right out of your kitchen cupboard.

1. ALMONDS are rich in magnesium, which is helpful in muscle relaxation. They are rich in protein, which is helpful in keeping your blood sugar level steady. Almonds convert your alert adrenaline cycle with your rest and digestive cycle.

2. BANANAS supply you with potassium and magnesium, which relieve stressed muscles. Bananas also contain tryptophan, which aids in the production of the natural hormone melatonin.

3. CEREAL (whole grain) is a complex carb, which can enhance the access of tryptophan in your bloodstream.

4. CHAMOMILE TEA is good for relaxing muscles and has a mild sedative effect. Decaf green tea is helpful as well as it is rich in theanine, which helps boost sleep. Other herbal and decaf teas can be helpful, too.

5. CHERRY JUICE (especially tart cherries) has been shown to help people suffering from insomnia.

6. DAIRY products like milk, cheese, and yogurt are high in calcium. Calcium has been found to be helpful in lowering your stress level and stabilizing nerve fibers. Milk also contains tryptophan.

7. HONEY helps stimulate your brain to turn off a chemical substance known as orexin. Orexin is an excitatory neuropeptide hormone. A spoonful of honey in your warm milk or decaf tea prior to sleeping can reduce the effect of this hormone and help you sleep.

8. EGGS are rich suppliers of protein and help keep your blood sugar level steady.

9. MISO SOUP is a good choice when you are suffering from insufficient sleep. It is a rich supplier of amino acid, which enhances the production of melatonin.

10. HOT OATMEAL is believed to give you a good night’s sleep. It is a rich supplier of potassium, magnesium, phosphorus, and calcium, which will fulfill your nutritional desire. It is rich in melatonin. Stay away from sweetened/flavored oatmeal. Instead of adding sugar to plain oatmeal, try fruits for toppings.

11. WHOLE BREADS, like oatmeal and other whole grain cereals, are rich in melatonin. They are healthy carbs that help your body release insulin, which is essential for assimilation and blood clearance of amino acids.

All the Best!

Steve Victor

Jody Victor®: Steve, I know what you mean. For that sleepy afternoon time, here’s some great natural foods to boost your energy.

1. BANANAS provide a lot of potassium, an electrolyte that maintains muscle and nerve functions. Potassium is not stored by your body for long periods of time so your potassium level can drop during strenuous exercise and stress. The sugar in bananas is an easily digested carb that gives your body quick energy.

2. BEANS are a good source of potassium, iron, calcium, magnesium, and copper. They are low in fat, high in fiber and provide a stable and slow burning energy.

3. CHOCOLATE elevates your energy levels by way of bioactive compounds such as tyramine and phenylethylamine. Chocolate does contain sugar, caffeine, fat, and calories so choose dark chocolate, which has the fewest calories and the most anti-oxidants.

4. COFFEE gives you instant energy through its caffeine. Caffeine blocks a chemical called adenosine that interferes with energy-boosting neurotransmitters. A cup or two a day won’t hurt you. More than two cups a day is counterproductive. The initial high from caffeine is followed by mild withdrawal symptoms, including fatigue. And since caffeine is a mild diuretic, make sure you drink enough water to balance it.

5. GRAPES are a good source of potassium, thiamine, and Vitamins C and B6. Red and dark-skinned grapes are full of anti-oxidants and manganese. Manganese helps your body maintain normal blood sugar levels. Grape juice is a good source of energy as well. Read the labels and stay away from the ones that have a lot of sugar.

6. LENTILS provide carbs and protein. They are a great source of fiber, which means a slow release of glucose. Lentils are high in potassium, magnesium, iron, zinc, calcium, copper, and B Vitamins.

7. NUTS AND SEEDS contain protein, omega-3 fats, magnesium, phosphorus, iron, copper, tryptophan, and Vitamins B1, B5, and B6. Raw nuts are more beneficial than roasted nuts. You can soak raw nuts in clean water before eating them if you find them too hard to chew. Ounce for ounce, almonds are the most nutrient-rich of all the nuts. They are the highest in Vitamin E and magnesium, which is important for converting sugar into energy.

8. OATMEAL is considered a super meal because it maintains normal blood sugar level. Oatmeal is high in fiber. It is high in magnesium, protein, and phosphorus, which directly affect energy levels. Also a good source of Vitamin B (Thiamine), which plays a big part in cell metabolism.

9. SARDINES (water-packed) contain an amino acid called tyrosine that helps manufacture norepinephrine and dopamine. These brain chemicals bring your brain to full attention. Other lean protein foods contain tyrosine as well.

10. SPINACH and other leafy greens provide more nutrients than any other food. Spinach is an excellent source of potassium, magnesium, iron, calcium, manganese, and Vitamins B2 and B6. Magnesium aids in proper digestion. A lack of magnesium can cause your brain and body to slow down.

11. SQUASH is a good source of complex carbs, which are easily converted to energy. Squash is high in potassium, folic acid, Vitamin B1, and Vitamin C. Winter squashes are also high in Vitamin B6. Summer squashes are higher in water content but are still an excellent source of energy-providing vitamins.

12. WATER is an essential element in generating energy. Water makes it possible for your body to digest, absorb, and transport nutrients and regulate body temperature. When you are dehydrated, your cells receive energy-providing nutrients less efficiently and your body can’t lose heat through sweating. Drinking eight to ten glasses of water a day is recommended.

13. YOGURT is a good source of magnesium, protein, calcium, zinc, iodine, phosphorus, and Vitamins B2 and B12. Yogurt can improve your cholesterol levels. Stay away from yogurt that contains artificial sweeteners and colors. Other low-fat dairy products are good energy sources as well.

All the Best!

Steve Victor

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

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

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

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

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