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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

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

Let’s Face It – There is a Bigger Challenge Off the Field for Super Bowl Sunday Win the Challenge and Continue to Lose Your Weight

Posted by Step Ahead on Sat, Jan 31, 2015 @ 10:58 PM

 

                                        SUPER SNACKS TO HELP YOU WIN OFF THE FIELD

 

Super Bowl Sunday is rarely focused on the game, instead, it is the festivities, friends and family that make the day entertaining. Most people remember the commercials and the half time show more then the score or even the team that won. It is just an American tradition to gather with friends or family and turn on the show and eat “football food”. However, the food that goes with the show is not typically good for those trying to watch the calories or fit into their same jeans the next day. 

healthy_super_bowl_snack_swaps



 

 

So for all of those looking to enjoy the day and maintain your focus on your healthy lifestyle there is hope. There are healthy variations to the traditional Super Bowl foods that can help you enjoy the day and keep your company enjoying themselves too – at least through half time.

 

So here are some easy tips to transform football food into healthy snacks:

 

  1.   Wings:  Don’t fry – bake. Take chicken drumettes or diced up chicken breasts and boil, remove the water and place on a baking sheet. Cover the chicken with a mixture of low-sodium chicken broth, minced garlic and hot  sauce.  Broil until brown on both sides.
  2.   Mozzarella Sticks: Instead of fried- bake.  Take part-skim mozzarella cheese sticks, cut them in half, dip them in a beaten egg and sprinkle with whole-wheat bread crumbs, dried parsley, parmesan cheese and Italian seasoning, then bake until golden brown.  
  3.   Nachos:  Rather than having artificial liquid cheese, opt for a high-fiber bean dip.  Mix together diced peppers and red onion, drained, rinsed black beans, kidney beans and corn. Add a drizzle of olive oil and red wine vinegar, sprinkle some black pepper on and use black bean chips to scoop.   
  4.   Chili:  Now, trade your traditional beef chili, make your own vegan chili for a fiber filled, low fat soup that will not leave you feeling heavy. Mix crushed tomatoes with drained, rinsed black beans, corn and kidney beans with diced zucchini and onion. Add in cumin, chili pepper, and garlic powder to flavor and enjoy a whole cup.

 

 

TAKE THESE TIPS AND MAKE SOME HEALTHY AND TASTEY SNACKS, AND THEN –

                                    YOU WIN!

 

LOOKING FOR MORE RECIPES TO KEEP YOU HEALTHY, CONTACT US…

Tags: top doc,, healthy snacks, super bowl

Should I Lose Weight Super Fast This Holiday Season? (Clone)

Posted by Step Ahead on Wed, Nov 26, 2014 @ 03:03 PM

If you wish to lose weight super fast this holiday season, you are not alone. At Step Ahead Wellness Center for weight loss, our mantra during the holiday season is to to set realistic goals and be sensible about your eating habits. The key is to give into your cravings in a controlled manner. You can sample something of everything, it's just a matter of how much. We will help keep your weight in check over the next six weeks. Enjoy our special feature of holiday recipes, eating tips and exercises that will  help you stay on track from Thanksgiving through the new year! Learn more about how you can fast-track your New Year's weight loss resolutions with our special personalized weight loss holiday promotion. Click below.

Optifast 4 Week Membership

Holiday Weight Gain Facts: Rumor has it that the average American gains 5 pounds during the holidays, there isn’t a whole lot of science behind that statement. There is a study that shows we actually gain 1 pound, but the same study also shows we never lose that pound. Fast forward 10 years and see how good that looks and feels. The bottom line is make smart food choices, and keep moving. It's a busy, stressful time, but take care of your biggest investment... your health.

HOLIDAY EXERCISE TIP: Burn Calories While You Shop

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If you absolutely positively must skip a work out or two over the next several weeks then... Shop 'Til You Drop. One and a half hours of shopping and carrying bags will burn over 100 calories for the average 150 pound person. Additionally, spending one hour wrapping gifts can burn a massive 120 calories. If you choose to wrap all of your gifts in one sitting then you will burn more calories than you'd expect, so get organized and set some time aside to wrap them all in one go.

 

 

HOLIDAY RECIPE: Crostini with Creamy Carrot Spread

carrot_spreadDitch the high fat dips in favor of this low calorie creamy dip that is bursting with antioxidants. When it comes to carrots, believe it or not, they're not alway orange. Carrots can be white, yellow, purple or red. Fresh carrots can also be used in this recipe (Arrange in single layer on baking sheet and roast at 425 degrees for 15 minutes covered with aluminum foil, and additional 25 minutes uncovered until golden brown and soft) but steaming frozen carrots cuts cooking time in half!

Recipes makes about 2 cups. Serving size: 2 tablespoons = 70 calories.

1 pound frozen sliced carrots

3 tablespoons olive oil, divided

1/2 cup macademia nuts

1/4 cup orange juice

1/2 teaspoon cinnamon

2 teaspoons maple syrup

1/2 teaspoon vanilla extract

Dash of salt & pepper (1/4 teaspoon each)

1. Steam carrots according to package directions. Season with 1 tablespoon olive oil, salt & pepper.

2. Place carrots in a food processor along with macademia nuts, cinnamon, maple syrup and vanilla extract. Pulse until combined.

3. With the food processor blade running, slowly drizzle in the orange juice and olive oil. The carrots should be creamy and spreadable. Enjoy on whole grain crackers (such as Suzie's quinoa thin cakes, omly 15 calorie each) as a holiday appetizer.

Cheers! Let's kick off a healthy holiday season together!

Sincerely,

Dr. Deborah Neiman MD, Sari Greaves, RDN and Noelle Lusardi, CPT

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

Should I Lose Weight Super Fast This Holiday Season?

Posted by Step Ahead on Wed, Nov 26, 2014 @ 02:52 PM

If you wish to lose weight super fast this holiday season, you are not alone. At Step Ahead Wellness Center for weight loss, our mantra during the holiday season is to to set realistic goals and be sensible about your eating habits. The key is to give into your cravings in a controlled manner. You can sample something of everything, it's just a matter of how much. We will help keep your weight in check over the next six weeks. Enjoy our special feature of holiday recipes, eating tips and exercises that will  help you stay on track from Thanksgiving through the new year! Learn more about how you can fast-track your New Year's weight loss resolutions with our special personalized weight loss holiday promotion. Click below.

Optifast 4 Week Membership

Holiday Weight Gain Facts: Rumor has it that the average American gains 5 pounds during the holidays, there isn’t a whole lot of science behind that statement. There is a study that shows we actually gain 1 pound, but the same study also shows we never lose that pound. Fast forward 10 years and see how good that looks and feels. The bottom line is make smart food choices, and keep moving. It's a busy, stressful time, but take care of your biggest investment... your health.

HOLIDAY EXERCISE TIP: Burn Calories While You Shop

untitled_(19)-1

If you absolutely positively must skip a work out or two over the next several weeks then... Shop 'Til You Drop. One and a half hours of shopping and carrying bags will burn over 100 calories for the average 150 pound person. Additionally, spending one hour wrapping gifts can burn a massive 120 calories. If you choose to wrap all of your gifts in one sitting then you will burn more calories than you'd expect, so get organized and set some time aside to wrap them all in one go.

 

 

HOLIDAY RECIPE: Crostini with Creamy Carrot Spread

carrot_spreadDitch the high fat dips in favor of this low calorie creamy dip that is bursting with antioxidants. When it comes to carrots, believe it or not, they're not alway orange. Carrots can be white, yellow, purple or red. Fresh carrots can also be used in this recipe (Arrange in single layer on baking sheet and roast at 425 degrees for 15 minutes covered with aluminum foil, and additional 25 minutes uncovered until golden brown and soft) but steaming frozen carrots cuts cooking time in half!

Recipes makes about 2 cups. Serving size: 2 tablespoons = 70 calories.

1 pound frozen sliced carrots

3 tablespoons olive oil, divided

1/2 cup macademia nuts

1/4 cup orange juice

1/2 teaspoon cinnamon

2 teaspoons maple syrup

1/2 teaspoon vanilla extract

Dash of salt & pepper (1/4 teaspoon each)

1. Steam carrots according to package directions. Season with 1 tablespoon olive oil, salt & pepper.

2. Place carrots in a food processor along with macademia nuts, cinnamon, maple syrup and vanilla extract. Pulse until combined.

3. With the food processor blade running, slowly drizzle in the orange juice and olive oil. The carrots should be creamy and spreadable. Enjoy on whole grain crackers (such as Suzie's quinoa thin cakes, omly 15 calorie each) as a holiday appetizer.

Cheers! Let's kick off a healthy holiday season together!

Sincerely,

Dr. Deborah Neiman MD, Sari Greaves, RDN and Noelle Lusardi, CPT

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

Do You REALLY Want To Eat That Candy Tonight?

Posted by Step Ahead on Fri, Oct 31, 2014 @ 12:03 PM

images_(11)-1

Tonight is a scary night for many of us!  Not necessarily because of the costumes and eery legends/antics.  But for many of us trying to lose weight, diet, exercise and get healthy, all the candy aound is frightening!  .

The chart below is a real eye-opener!

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Be kind to yourself.  Enjoy the holiday with your children, friends and family. But if you over indulge tonight be sure to negate the splurge with plenty of exercise tomorrow!

 Happy Halloween from your weight loss specialists at Step Ahead Wellness Center!

Dr. Neiman named Top Doc in Inside New Jersey

Posted by Step Ahead on Wed, Sep 24, 2014 @ 12:26 AM

Dr. Neiman was chosen by Castle and Connelly to be one of the top Docs in New Jersey for 2014.  These doctors are chosen by peers from all specialties throughout the state. 

                                                          large-2

Follow this link to see the listing in Inside Jersey and the listing of all the Doctors nominated this year.

http://njsections.travidia.com/SS/Page.aspx?secid=146055&pagenum=45&sstarg=&facing=true&;

 

Dr. Neiman has been named a Castle Connelly Top Doc for the past 5 years in Inside Jersey as well as in Metro New York.  Follow this link to Castle Connelly to view her elite profile:

http://www.castleconnolly.com/doctors/full.cfm?source=ccm&doctorID=81CC010559-686-002

                                                                 375131_10151663657876411_1686852785_n

Tags: top doc,