Step Ahead Wellness Center Blog

Fast-Track Your WEight Loss this HOliday SEason

Posted by Step Ahead on Wed, Nov 16, 2016 @ 02:01 PM
 The holidays  are a time to indulge in delicious food, but too much snacking and calorie-filled beverages can lead to major weight gain come January. There is a way, however, you can enjoy your favorites without all that fat. Here are what the health experts at Step Ahead Wellness Center recommend  to keeping trim throughout the holiday season. 

Register for our Holiday Season Special:

"6 Weeks To Slim" starting November 23rd through January 4thoptifast-300x225-resized-600.jpg

* Easy Diet Plan, No calorie counting, High Protein Meal Replacements with room to enjoy your favorite foods

*  Choose your reward:  10% Discount for a  6-week supply of OPTIFAST high protein meal replacements OR an  Amazon gift card

* Complimentary  Holiday Goodie Bag

* Healthy Easy Recipes from our Nutritionist, Sari Greaves author of the upcoming family cookbook Cooking Well: Easy Meals

Take charge of your health this Holiday Season!

CALL NOW 908-470-2235 or email sari@stepaheadwellnesscenter.com

Tip # 1: Practice Damage Control

This is not the time of year to go on a strict diet; it's a time to try to give into your cravings in a controllled manner.

Tip # 2: Bring a healthy dish to the holiday party

Here are some easy potluck contributions:

- Hummus platter with vegetable crudite

- Mixed green salad topped with any type of beans and balsamic vinaigrette

- Shrimp cocktail

- Quinoa with vegetables

Tip # 3: Jazz up your grains

It's easy to give your grain dishes more of a nutritional boost. Quinoa, which is an easy pot luck idea mentioned above, is a whole grain that is high in protein (which will help you feel full on fewer calories). By stretching this dish over vegetables you slash half the calories and add nutrients. 

Tip # 4:  Never go to a party hungry!

You never want to eat something too small or too large before the holiday party. Go for a dish that contains a little bit of protein and carbs and is under 200 calories. Try a small apple with a scoop of peanut butter or Greek yogurt with a sprinkle of nuts. 

Tip # 5: Beware of your beverage intake

 Limit yourself to 1 - 2 party drinks. One standard drink is a 12 ounces of beer, five ounces of wine or an ounce-and-a-half of 80 proof liquor.



 

Tags: holiday weight loss

Healthy Medical Weight Loss for Better Health and Wellbeing (Clone)

Posted by deborah neiman on Wed, Oct 26, 2016 @ 01:27 PM

A healthy medical weight loss program should promote both physical health and emotional wellbeing.One of the primary goals behind any diet and exercise program should be improving the health and wellbeing of the person taking part in the program. However, all too many diet and exercise programs take a cookie-cutter approach to helping people meet their weight loss goals.

What do we mean by a “cookie-cutter approach?” The cookie cutter approach is nothing more than a program that fails to take into account the unique needs of each person to participate in the program. Things such as individual metabolic rates, health and lifestyle are not taken into account in these programs.

Part of making sure that your weight loss program gives you the greatest improvements for your health and wellbeing is making sure that your unique needs are met; which is something that requires personalized, attentive care.

One way in which a weight loss plan can help you maximize your weight loss and health improvements is by determining if medically-assisted weight loss is right for you.

Meeting Weight Loss Goals Safely

For some people, diet and exercise alone aren’t enough to meet their weight loss goals. In fact, for some people, the kind of heavy activity an exercise routine usually demands can be unsafe. For example, if a person with osteoporosis were placed on a strength training regimen, that regimen might help to improve bone health in the long run, but the risk of severe injury is so high that simply supplementing calcium intake might prove to be much more reliable and safe in the long run.

A medical weight loss program can identify major medical conditions and dietary deficiencies, then create a personalized wellness plan just for you. By creating a personalized plan that takes your whole health profile into consideration, your results can be vastly improved as opposed to what could be achieved without the help of a doctor.

Such a plan takes into consideration how much activity you’ll need to lose weight, how much activity is safe for you, and your dietary needs to stay in good health while losing weight. To further improve your results, the doctor supervising your medical weight loss program can prescribe vitamin supplements and appetite suppressants to complement your diet and exercise routine.

How Supplements and Appetite Suppressants Help

For countless people, the demands of keeping up with a packed work schedule and the needs of their family doesn’t leave much time for following a generic diet and exercise routine. In fact, lack of time is one of the primary reasons why people so often turn to unhealthy fast food in order to satisfy their hunger.

Because of this, sometimes, you might need a little help to keep eating healthy and meet weight loss goals. This is where the use of doctor-recommended vitamin supplements and appetite suppressants can be a big help.

One of the leading causes of a failed diet is that dieters have a hard time resisting the temptation to go off-diet without help. Appetite suppressants help you fight the urge to snack and eat unhealthy foods by keeping your hunger in check. Used properly, appetite suppressants can help you safely stick to your diet plan.

Sometimes, it is nearly impossible to get ALL of the nutrients you need through a regular diet. This is where vitamin supplements prescribed by a qualified nutritionist can help you.Another one of the major problems with many fad diets is that while they restrict the intake of calories and fat, they can also end up cutting certain needed vitamins and minerals as well. Vitamin supplements prescribed by a qualified nutritionist help you by making sure that your body is receiving all of the vital nutrients it needs to function at peak efficiency, preventing many of the negative side effects associated with extreme dieting.

Only by thoroughly examining your physical condition can a doctor find out your nutritional needs and create a prescription for vitamin supplements that will provide a complete solution for improving your health and wellbeing. With continuous medical monitoring, these prescriptions can be updated as necessary throughout your weight loss program as your needs change.

Promote Your Health and Wellbeing

A successful weight loss program not only helps you shed pounds, it helps you to be more energetic and healthy. People who have successfully lost weight often report feeling more confident in their appearance and positive about their self-image. In short, losing weight not only helps you to be healthier, but it promotes mental well-being as well.

With the continued support of a trained physician and staff who are dedicated to making sure that you meet your weight loss goals, healthy medical weight loss programs such as Step Ahead Wellness’ OPTIFAST program can help you be healthier, more positive, and energetic. Learn if the OPTIFAST medical weight loss program is right for you today:

Do You Need a Personalized Weight Loss Program?

Tags: Weight Loss, Doctor Supervised Weight Loss, Nutrition, OptiFast

Gluten free BLueberry bread

Posted by Step Ahead on Wed, Jul 13, 2016 @ 04:54 PM

Feed your body right and start your day with a healthy dose of antioxidants. Nutritionist Sari Greaves, RDN loves to add  seasonal blueberries to just about anything.

2 cups gluten free rolled oats, ground into a flour

1/2 cup sugar (use stevia or a sugar free baking blend to keep sugar free)

1 Tbsp baking powder

pinch sea salt

1 cup almond milk

1 omega-3 fortified egg (can use 1 large egg if not vegan)

1 tsp vanilla extract

6 Tbsp nut butter of choice, melted (such as smooth panut, almond or cashew butter)

1/4-1/2 cup blueberries

 1. Preheat the oven to 350 degrees. Grease a loaf pan or 8 x 8 baking dish with cooking spray and set aside.

2. In a large mixing bowl, combine the dry ingredients and mix well.

3. In a small bowl, whisk the milk, vanilla extract and egg.. Pour into the dry mixture. Add the melted nut butter and mix very well until a batter is formed. Divide the batter in half. In one half, fold through the blueberries.

Pour the blueberry filled batter to evenly cover the baking tray or loaf pan. Top with the other half of the batter. Bake for 25-30 minutes, or until golden brown on top and a toothpick comes on clean. Remove from oven and allow to cool completely before serving. Makes 24  mini bites (80 calories each) or 24 regular slices (160 calories each*)

*calories are approximate.blueberrry_bread.jpg

 

 


 



 

Tags: diet

Lose Weight and Keep It Off at Step Ahead Wellness Center

Posted by deborah neiman on Fri, Sep 04, 2015 @ 08:05 PM

Mary lost 35 pounds after 3 months on the Step Ahead Wellness Program. After 4 months, guess what happened? She lost another 6 pounds! After 4 months and 41 pounds lighter, Mary shares her story to inspire others to take a personalized approach to weight loss. In her own words, here's her story...

Photo of Mary before joining Step Ahead Wellness Program

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Photo of Mary 4 months later, after losing 41 pounds on the Step Ahead Wellness Program... and she's still going strong on her weight loss journey! 

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"Are you thinking about losing weight? Yes? That’s great. But are you committed to losing weight? There is a difference. If you are ready to make the commitment, then read on.

At Step Ahead Wellness, you will find an incredible team of professionals ready to assist you throughout the journey. However, it is up to you to take their knowledge and use it effectively. Think of it as similar to someone handing you a million dollars. You could either invest it wisely, or spend it foolishly. Which is better in the long run? Losing weight is not a temporary fix to a problem. You need to be totally invested and ready to plan for your future – your healthy future.

What is unique about Step Ahead? Well, simply stated, it’s the individual approach. You will have one on one consultationwith the doctor, nutritionist and personal trainer. They don’t talk at you, they talk with you. They listen to your situation, your concerns, and your goals. A program is then designed for YOU. A friend of mine and I are both clients at Step Ahead, and we are achieving our weight loss goals in different ways. Sari, Noelle, and Dr. Neiman take the time to craft what is going to work best for you; it is not a one size fits all program.

Sure, there are plenty of weight loss programs out there. However, if you really want to learn how to eat properly, how to exercise appropriately for your age, and have your health and well-being monitored throughout the process, then look no further than Step Ahead Wellness. I can assure you it was one of the best decisions I have ever made."

-Mary M.

Lose weight and gain confidence with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance. 

Sincerely,

Dr. Deborah Neiman MD

49 U.S. Highway 202
Far Hills, NJ  07931 
908-470-2235 
www.stepaheadwellnesscenter.com

 

 

Tags: jumpstart diet, Lose weight and lee it off, health insurance coverage, health insurance, Doctor Supervised Weight Loss, Doctor, diet to lose weight, best weight loss

The Healthy Scoop on Frozen Desserts

Posted by deborah neiman on Fri, Aug 21, 2015 @ 03:30 PM

Take a walk down the frozen dessert aisle. Selecting the best option from an  overabundance of "good for you ice creams" can  give you brain freeze. Here's Nutritionist Sari Greaves RDN scoop on how to cool off this summer without calorie overload.

1) Pay attention to serving size. On a Nutrition Facts label, a serving is just a half cup. If you stick to a serving under the size of a tennis ball, your waistline witll thank you.

2) Avoid super-premium ice creams like Ben & Jerry's or Haagen- Dazs that hit 250-300 calories per half cup. Go for light ice creams with 1/2 the fat and a 150 calorie limit per serving. Fat-free ice creams and sorbets willl get you below 100 calories per serving, but you may run into artifical sweeteners.

3) The rule of 5. An ice cream with no more that 5 teaspoons of sugar is a good target. The sugar value on a label includes natural sugars from milk and fruit along with added sugar. Men and women should aim for a day's limit of 9 teaspoons (38 grams) and 6 teaspoons (25 grams) of added sugar respectively). For sorbets and sherberts, look for fruit or fruit puree (not juice) as the first ingredient.

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Here are Sari's Healthy Frozen Dessert Selections  that don't exceed 150 calories* and 2.5 grams saturated fat (artery-clogging fat) per 1/2 cup serving.

1. Healthy Frozen Yogurts: Dannon Oikos Greek (except salted caramel), Lifeway Frozen Kefir (tart & refreshing), Trader Joe's 0% Greek Vanilla. Sari recommends cooling off with frozen yogurt because you get a refreshment with the added bonus of protein and calcium.

2. Healthy Ice Creams: Breyers 1/2 the Fat, Alden's Organic Light, Trader Joe's Light Vanilla, Dreyer's or Edy's Slow Churned 1/2 the Fat (except French Silk), Blue Bunny Premium - Caramel Fudge Brownie or Red Velvet, Breyer's Blasts!, Turkey Hill Light Recipe

3. Healthy Non-Dairy Desserts: So Delicious Soymilk Purely Vanilla, So Delicious Cashew Milk- Cappucino or Creamy Cashew Flavors

4. Healthy Sorbet & Sherberts: Sharon's Sorbet- Mango, Mixed Berry, Passion Fruit, or Raspberry, Ciao Bella Sorbetto- Blackberry Cabernet, Peach Sangria, Alphonso Mango, or Raspberry, Trader Joe'es Mango or Raspberry Sorbet

* average values Adapted from Nutrition Actoin Healthletter July/August 2015

Lose weight and gain confidence with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance

Get the inside scoop to all your weight loss needs! Join Step Ahead Wellness Center's  facebook page. Post your comments on facebook and automatically be entered into a raffle to win an exclusive gift card.

Sincerely,

Dr. Deborah Neiman MD

Tags: low fat, healthy frozen desserts, personalized weight loss

Everyday Foods For Glowing Skin

Posted by deborah neiman on Wed, Jul 22, 2015 @ 03:48 PM

Step Ahead's Nutritionist Sari Greaves, RDN reveals

8 Everyday Foods For Beautiful Skin

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Avocados are not just for eating! A good source of biotin, avocados help to prevent dry skin and brittle hair and nails. When applied topically, they can hydrate parched skin.Sip your way to healthy skin.Green tea's high on the list of skin-friendly beverages thanks to its impressive storehouse of polyphenols. Aim for four cups throughout your day.

Reach for tomatoes. A German study found that lycopene-rich tomato paste helped participants prevent sunburn when they combined it with olive oil, daily for ten weeks. Besides being a great source of the antioxidant lycopene, tomatoes are considered a high-carotenoid fruit. These nutrients may help slow down cellular damage from free radicals.

Slow down aging with salmon. Salmon contains astaxanthin, a carotenoid that improves skin elasticity, so you'll have fewer fine lines.

Crack open some eggs. Protein helps repair cells that have suffered free radical damage. Eggs, a complete source of protein, also contain biotin, an essential vitamin that protects against dry skin.

Put pomegranate on your list. When applied topically, this antioxidant-rich fruit may help skin create more collagen, while speeding healing

Try walnuts. Looking to add Omega-3 fatty acids to your diet but not a fan of fish? Walnuts are a rich source of Omega-3s, which help put shine in your hair and aid in making skin smoother and younger looking.

Build better skin with beans. Another protein source, legumes help repair cells that have suffered free radical damage. During digestion, protein breaks down into amino acids, the building blocks of cells. Amino acids help to speed the repair and regeneration of skin cells and collagen.

Sip your way to healthy skin. Green tea's high on the list of skin-friendly beverages thanks to its impressive storehouse of polyphenols. Aim for four cups throughout your day.

Today's featured recipe for glowing skin: Avocado “Sushi” Salad

All the great tastes of sushi are combined into this appetizing salad.

Authentic sushi rolls are tricky to make, but you can enjoy similar flavors in this appetizer, a simple presentation of rice on greens. Use soft lettuce in place of spinach if you prefer. Top the salad with grilled salmon skin-glowing meal packed with omega-3 fatty acids.

Prep time: 20 minutes
Cooking time: 20 minutes or less (see rice shortuct below)

You Will Need
1 cup rice
1/4 teaspoon salt
1/4 cup rice vinegar
2 tablespoons each lower-sodium soy sauce and lime juice
4 teaspoons sugar
1 carrot, cut into 1/4-inch dice
2 small avocados, cut into 1/4-inch dice
24 small spinach leaves

What to Do
1. In a medium saucepan, bring 2 cups of water to a boil. Add the rice and salt, cover and simmer for 17 minutes or until tender. (Shortcut: Use Uncle Ben's Microwave Brown Rice (2 packets),  cooks in just 90 seconds!)

2. Meanwhile, in a small saucepan, bring the vinegar, soy sauce, lime juice and sugar to a boil. Remove from the heat. Stir into the cooked rice. Transfer the seasoned rice to a bowl and let cool to room temperature.

3. Stir the carrot and avocados into the rice. Dividing evenly, spoon the mixture into four 8-ounce ramekins or bowls and gently but firmly press down. Arrange the spinach on serving plates and invert the molded rice salads onto the spinach.

Serves: 4

Per serving: Calories 322; fiber 3 g; protein 6 g; total fat 12 g; saturated fat 2 g; cholesterol 0 mg; sodium 473 mg (Topped with 3 ounces grilled salmon: 466 calories. To keep the calories low, marinate the salmon for a few hours in a blend of fresh lemon juice and your favorite herbs such as dill, tarragon and garlic, Use PAM olive oil cooking spray or I cant Believe it's not Butter Spray for misting instead of drizzling olive oil.

Adapted from: http://www.rd.com/food/avocado-sushi-salad-recipe/

Tags: @questnutrition, foods for healthy skin

Rodan + Fields Dermatologists. Changing Skin- Changing Lives.

Posted by deborah neiman on Mon, Jul 20, 2015 @ 02:27 PM

Interested in refreshing your look? Rodan + Fields is a luxury line of skin care products and regimens, offering solutions for Sun Damage, Acne, Aging and Sensitive skin for women and men. What is amazing about these products is that clients of all ages are experiencing beautiful results.
Created by the dermatologists that brought us Proactiv, these products/regimens are completely customized based on your skin needs, but are only offered directly through their consultant network. Luckily, you have a consultant that is now working at Step Ahead!

If you are interested in having a free, customized skin care solution, as well as learning more about these products, regimens and company, please call today, 908-470-2235.

We look forward to hearing from you!

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Tags: anti-againg products, wellness center, proactive, best anti aging skincare products, Rodan + Fields dermatologists

Step Ahead Wellness Center Offers Whole Body Wellness Services

Posted by deborah neiman on Mon, Jul 06, 2015 @ 10:36 AM

Step Ahead Wellness Center is now offering Whole Body Wellness Services & Products.

* Become a Step Ahead Member and treat your body to a customized health makeover.

Call today 908-470-2235 or email drneiman@stepaheadwellnesscenter.com and ask about our new Wellness Services.

Includes:

* A doctor-supervised weight management program tailored to your lifestyle with a customized diet at every stage of weight loss: Active Weight Loss, Transition Stage, and Weight Loss Maintenance.

* Receive a Free Skin Care consultation from our Rodan and Fields Independent Consultant and receive a customized medically approved regimen for healthy, glowing skin. Start your journey to beautiful skin!

* Join our clean eating club that delivers personal text messages from a leading nutrition expert encouraging you to try new antiaging superfoods and recipes.

* In addition to offering Optifast meal replacement products, Step Ahead is now introducing high protein Quest bars, powders, and chips with low calorie recipes for the transition stage of weight loss and weight maintenance.

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weight loss chipsskin care healthhigh protein bars

Tags: quest bars, optifast meal replacements, meal replacement diets that work

Exercise Can Help Combat Sleepless Nights!

Posted by deborah neiman on Wed, Jul 01, 2015 @ 02:28 PM

sleep picture

For many of us, especially women, getting a good night's sleep is a luxury. From careers, to kids, to social and family events, life comes first, sleep comes last. Throw biology into the mix -- like a woman's menstrual cycle -- and insomnia becomes even more common. Sleep problems can make it even harder to get the recommended 7.5 to 8 hours of shut-eye necessary to perform your best.  Do lifestyle changes such as -10,000 Steps Program for exercise help combat insomnia?

Exercise, especially -Aerobic Exercise, has long been assumed to improve sleep.  Scientists at Northwestern University say sleep problems affect millions of adults, who could likely improve their quality of sleep, vitality, and mood with regular aerobic exercise.  The researchers say the study is the first to examine the effect of aerobic exercise on insomnia in middle-aged and older adults. About 50% of people middle-aged and older complain of symptoms of chronic insomnia.

Investigators studied 23 sedentary adults, mostly women aged 55 years and older, who had a hard time falling asleep or staying asleep and also reported impaired daytime functioning. 

The participants were randomly placed in one of two groups.

One group exercised for two 20-minute sessions four times a week and the other did a 30-40 minute workout four times a week. This went on in both groups for 16 weeks, with participants exercising to 75% of their maximum heart rate on at least two activities, such as riding a stationary bicycle or walking on a treadmill.

In a control group, participants didn’t exert themselves physically but only mentally, taking part in recreational or educational activities, such as attending a cooking class or listening to a museum lecture. This group met for about 45 minutes, three to five times a weeks, also for 16 weeks.

Researchers say the participants who exercised reported that their sleep quality improved, raising their diagnosis from poor to good sleeper. They also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime.  This is just one more reason to live a healthy life with good eating and regular exercise as the staple.

If you are interested in improving your quality of life, join us today! Lose weight, gain confidence and be healthy with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance!

Sincerely,
Dr. Deborah Neiman MD

49 U.S. Highway 202
Far Hills, NJ  07931
908-470-2235
www.stepaheadwellnesscenter.com


Get Started Today!

Tags: physician weight loss program, health insurance coverage, Noelle Lusardi, group excercise classes, Weight Loss Center, Step Ahead Wellness Center, weight loss success

Summer Vacations and Your Weight Loss Goals... How To Stay On Track!

Posted by deborah neiman on Wed, Jun 24, 2015 @ 04:51 PM

It’s summer!  Time for family fun, catching lightning bugs, staying up late and vacations!  Vacations are a wonderful way to take time out for yourself and recharge from your hectic
life. But how will you stay on track with your weight loss journey being away?

While it can be overwhelming and scary, if you plan ahead and stay organized it is possible to stay on track with your health and fitness goals while on vacation.  Here are 5 simple tips to maintain your weight loss:

vacation

1) Focus on your goal: Re-evaluate your weight loss goal before you leave.  Place stickie notes with your goal in your wallet, on your phone and in your bathroom mirror to remind you that you are moving in that direction.

2) Stay active: Enjoy evening walks watching the sun go down or early morning walks while the sun is rising, bike rides, swimming or even taking public transportation. There are lots of ways to burn calories and keep your fitness level consistent while enjoying vacation.

3) Pack snacks: Remember, when you’re sitting around at the airport or a long car ride, healthy food may be hard to come by. Plan ahead and pack food that fits your dietary and weight loss plan.  Leave the licorise behind and pack fresh fruit nd nuts instead.  Don’t forget to get
plenty of water and stay hydrated!

4) Reward yourself with a special activity instead of food:Fun and unusualexperiences will give you a dopamine lift that elevates your mood.
Vacation activity rewards can include a shopping spree, a massage, or something
else that makes you feel refreshed and rewarded. Maybe it’s paddleboarding or
kayaking.  Plus, feeling good makes it so
much easier to stick to your weight loss goals.

5) Indulge with some treats, but
don’t over do it:
Vacation is a huge reward in
itself, but exotic flavors and old favorites (like a good ol’ trip to the ice
cream parlor) are part of what makes life sweet. Share treats with your loved
ones, but plan ahead to burn those calories so you can do so guilt free and
stay on track with your weight loss journey! 
A good idea is to walk to/from the ice cream parlor. 

These are just a few of the ways you
can plan ahead and stay active while enjoying vacation. When you get back,
you’ll have lots of energy and you’ll be thankful you’re still on track with
your weight loss goal. And you will reconnect with yourself, your family &
friends in a healthy, positive way.  So
get out there and enjoy the dog days of summer! 

Lose weight and gain confidence with a personalizedprogram and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance!

Get Started Today!

 Sincerely,
Dr. Deborah Neiman MD

49 U.S. Highway 202
Far Hills, NJ  07931
908-470-2235
www.stepaheadwellnesscenter.com

Tags: summer weight loss, Doctor Supervised Weight Loss, Personal Trainers, weight loss covered by insurance, Step Ahead Wellness Center