Step Ahead Wellness Center Blog

Post Holiday Gain? Here Are Ways to Recover...

Posted by deborah neiman on Fri, Dec 27, 2013 @ 12:27 PM

 

describe the image

How to get back to your healthy habits after the holidays. Painlessly.

Article By: Erinn Bucklan

"By adding just 500 calories per day, or three homemade sugar cookies and a glass of low-fat
milk, you could gain two pounds in two weeks over the holidays," says Jenna Bell-Wilson, PhD, RD, LD, a board certified specialist in sports dietetics.

Now the merriment has ended, here's how to get back on track to healthier habits in the New Year.

Up your fruit and vegetable intake

Ideally, you should consume at least five fruit and vegetable servings per day now. These vitamin-rich foods boost your fiber and antioxidant intake and help you feel full. A tip: Replace that midafternoon 16-oz. cola (200 calories) with an orange (65 calories) as a nutritious snack.

Pre-arrange exercise time

You'll stick to a regimen if you schedule exercise ahead, says Brad Cardinal, Ph.D., associate professor of sport and exercise psychology at Oregon State University. Try to get in 30 minutes almost every day. Wear a low-cost pedometer (it counts footsteps) or sign up for a charity walk/run to stick to a plan.

Resist depriving yourself

Focus on what you're going to eat rather than what you're not. "It sounds indulgent," says Colleen Thompson, R.D., a nutritionist at the University of Connecticut. "But concentrate on ways to feed
yourself now. It helps you to stick to healthy eating habits." For example, don't skip a nutritious, fiber-rich breakfast, like oatmeal or a half of a whole-wheat bagel with peanut butter. It can help prevent overeating later.

 

For more tips, or for more information about Step Ahead Wellness Center’s weight loss
programs, visit us at www.stepaheadwellnescenter.com or call 908-470-2235.  Let us help you
get back on track and reach your weight loss goals in 2014!

Tags: Personal Weight Loss, Exercise, jumpstart diet, Sari Greaves, HEALTHY DIET SHORTCUTS, how to lose weight with diabetes, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, group excercise classes, Step Ahead exercise classes, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, bootcamp classes, online nutrition, Physician Weight Center, OptiFast, personal training, muscle conditioning classes, Desserts under 200 Calories, holiday weight loss, diabetes and weight loss, holiday weight gain, Step Ahead, healthy entertaining, exercise classes, kickboxing classes, lose weight fast, Step Ahead Wellness Center, healthy cocktails, apps

CARB BLOCKING SUPPLEMENT Now Available at Step Ahead Wellness Center!

Posted by deborah neiman on Wed, Dec 18, 2013 @ 01:23 PM

describe the image

 

If you've been battling carb cravings, Step Ahead Wellness Center can help!  We are thrilled to announce a new carb blocking supplement called CARB CHECK designed to stop cravings for empty carbs that sidetrack your healthy eating goals.

Empty carbs can sabbatoge your healthy weight loss plans and keep you off track.  This new supplement can help you block your cravings for empty carbs thus allowing to stick with your healthy eating plan optimizing nutrition, keeping your sugar levels steady and allowing you to feel energized all day long.  Additionally

Carb Check contains a northern white bean that inhibits the breakdown of starch in the intestinal track, thus alleviating cravings for empty carbs. By blocking these empty carbs, you're energy/sugar levels remain steady throughout the day thus making it much easier to stick with your healthy eating plan, and your execise regime!

In addition to Carb Check, Step Ahead Wellness Center offers many other healthy doctor supervised weight loss plans including OptiFast, on site one on one personal training and small group exercise sessions also on site.

 Let us help you stay on your healthy weight loss track this holiday season and beyond!  Call today to learn more about Carb Check, and all of our weight loss programs:  Call 908-470-2235 or email drneiman@stepaheadwellnesscenter.com
www.stepaheadwellnesscenter.com

 

Tags: Personal Weight Loss, HubSpot Tips, jumpstart diet, Sari Greaves, HEALTHY DIET SHORTCUTS, healthy holiday snack, low calorie snacks, holiday entertaining, how to lose weight with diabetes, diabetes recipes for the holidays, living with diabetes, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, high protein, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Healthy Meals, Physician Weight Loss, Healthy Recipes, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, Physician Weight Center, OptiFast, personal training, kickboxing, muscle conditioning classes, Desserts under 200 Calories, Weight Loss Center, holiday weight loss, diabetes and weight loss, holiday weight gain, healthy holiday recipes, Step Ahead, low calorie vegetables, healthy entertaining, exercise classes, group exercise, kickboxing classes, lose weight fast, Step Ahead Wellness Center, healthy cocktails, smartphone apps, apps

Step Ahead's Health Tip for Today... Drink Water!

Posted by deborah neiman on Tue, Dec 17, 2013 @ 06:47 AM

describe the image

For more information on Step Ahead Wellness Center's healthy weight loss program and/or personal training/fitness programs, visit www.stepaheadwellnesscenter.com.  Be sure to click on our special Holiday Giveaway! 

Tags: Personal Weight Loss, Exercise, jumpstart diet, Sari Greaves, HEALTHY DIET SHORTCUTS, healthy holiday snack, low calorie snacks, holiday entertaining, how to lose weight with diabetes, diabetes recipes for the holidays, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, high protein, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Noelle Lusardi, group excercise classes, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Heart Disease, Prevention Heart Disease, bootcamp classes, online nutrition, Physician Weight Center, Charity Walk, OptiFast, personal training, muscle conditioning classes, Desserts under 200 Calories, motivation, holiday weight loss, diabetes articles, diabetes and weight loss, holiday weight gain, healthy holiday recipes, low calorie vegetables, healthy entertaining, exercise classes, kickboxing classes, lose weight fast, healthy cocktails, apps

WINTER SPORTS = CALORIES BURNED PER HOUR

Posted by deborah neiman on Wed, Dec 11, 2013 @ 06:39 AM
describe the image
Take advantage of the winter weather! Get outside and enjoy some snow activities to burn calories and strengthen your muscles.  See chart below for winter sports calorie burn for one hour of the following activities!  And then get outside and enjoy the activities.
 
For more fit tips contact our fitness director, certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com.  For our latest weight loss offers, go to www.stepaheadwellnesscenter.com
 
 

Winter Sport

120-lb woman

150-lb woman

Skiing

273

340

Snowboarding

273

340

Snowshoeing

382

476

Cross-Country Skiing

436

476

Ice Skating

327

408

Ice Hockey

436

544

Winter Hiking

327

408

Shoveling Snow

273

340

Sledding

327

408

Tags: Personal Weight Loss, jumpstart diet, meal plans, HEALTHY DIET SHORTCUTS, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, summer weight loss, beach season, high protein, summer sandwiches, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Bridal Boot Camp, Physician Weight Loss, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, Physician Weight Center, OptiFast, personal training, kickboxing, toning walk, muscle conditioning classes, Yoga classes, Desserts under 200 Calories, walking Bridal Boot Camp Loeys Dietz Syndrome, Weight Loss Center, holiday weight loss, Step Ahead, wellness, healthy entertaining, exercise classes, group exercise, kickboxing classes, lose weight fast, Step Ahead Wellness Center, weight loss apps, smartphone apps, apps, jewish new year

Step Ahead Wellness Center Brings You CARB CHECK... Carb Blocking Supplement

Posted by deborah neiman on Tue, Dec 10, 2013 @ 03:11 PM
images (6)
If you've been battling carb cravings, Step Ahead Wellness Center can help!  We are thrilled to announce a new carb blocking supplement called CARB CHECK.
 
Carb Check contains a northern white bean that inhibits the breakdown of starch in the intestinal track, thus alleviating cravings for empty carbs. By blocking these empty carbs, you're energy/sugar levels remain steady throughout the day thus making it much easier to stick with your healthy eating plan, and your exercise regime!
 
Let us help you stay on your healthy weight loss track this holiday season and beyond!  Call today to learn more about Carb Check, and all of our weight loss programs:  Call 908-470-2235 or email drneiman@stepaheadwellnesscenter.comwww.stepaheadwellnesscenter.com

Tags: Personal Weight Loss, Exercise, HubSpot Tips, HEALTHY DIET SHORTCUTS, thanksgiving diet, fitbit, fatty foods, trans fat, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, summer weight loss, high protein, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Healthy, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, Physician Weight Center, Charity Walk, OptiFast, personal training, toning walk, muscle conditioning classes, Yoga classes, Desserts under 200 Calories, health, Weight Loss Center, holiday weight loss, Step Ahead, low calorie vegetables, low carb, healthy entertaining, exercise classes, kickboxing classes, lose weight fast, Step Ahead Wellness Center, healthy cocktails, smartphone apps, apps

Check Out This Killer Indoor Leg Work Out!

Posted by deborah neiman on Mon, Dec 09, 2013 @ 06:50 AM

While the weather outside is frightful, indoor workouts are delightful!  Check out this killer leg workout you can do wherever, whenever!  No equipment is needed.

 

badweatherworkout

 

Let Step Ahead Wellness Center meet all your fitness, healthy weight loss goals... See our website at www.stepaheadwellnesscenter.com for our latest special weight loss offer.

 

Email our fitness director, certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com for more fit tips.

Tags: Personal Weight Loss, HubSpot Tips, jumpstart diet, meal plans, HEALTHY DIET SHORTCUTS, winter storms, fitbit, healthy grilled cheese recipe, fatty foods, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, high protein, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Healthy, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, Physician Weight Center, OptiFast, personal training, kickboxing, toning, muscle conditioning classes, Yoga classes, winter blues, walking Bridal Boot Camp Loeys Dietz Syndrome, health, Weight Loss Center, motivation, holiday weight loss, Step Ahead, low calorie vegetables, wellness, healthy entertaining, exercise classes, group exercise, kickboxing classes, lose weight fast, Step Ahead Wellness Center, healthy cocktails, smartphone apps, apps

Lose Weight With Your Smartphone!

Posted by deborah neiman on Thu, Nov 07, 2013 @ 12:29 PM

Step Ahead's Nutritionist shares her favorite nutrition and exercise apps of the week.....CalCutter, Meal Makeovers, and Moves! 

1- CalCutter

PLATFORM: Android and Apple
SUMMARY: Developed by the New York Department of Health, CalCutter calculates the estimated calories per serving in personal recipes and serves up healthy cooking tips. Recipe entry is easy, and recipes can be adjusted for different serving sizes. The app includes helpful information on topics like the impact of oil and zero-calories ingredients on recipe nutrient data, but the ingredient database is limited. 
cal cutter resized 600

2-Moves

PLATFORM: Apple and Android
SUMMARY: Moves is a pedometer app that uses activity and place recognition algorithms to track steps taken or walking, running and cycling miles (when the mobile device is on the users person). The app can track calories burned based on users' anthropometric data, and it records weekly and daily summaries. But unless disabled, the app runs continuously, draining device battery life. 
moves on iphone5s resized 600

3- Meal Makeovers

PLATFORM: Apple
SUMMARY: From the kitchen of registered dietitian team the Meal Makeover Moms, Meal Makeovers is a recipe app that features healthier, more nutrient-rich versions of family favorites. With an easy-to-use interface that allows users to share recipes and save favorites, tips to tweak recipes to a family's taste preferences and basic nutrition information for all recipes, this app makes meal planning easier for families on the go. 

 9613888211 b68d2070e7 resized 600

Tags: Exercise, Weight Loss, diet, HEALTHY DIET SHORTCUTS, vegetarian, fitbit, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Dr.Oz, high protein, Doctor Supervised Weight Loss, Fitness, group excercise classes, Healthy, Healthy Meals, Physician Weight Loss, Nutrition, Heart Disease, OptiFast, toning, Doctor, health, motivation, healthy labor day recipes, Healthy Halloween, healthy entertaining, group exercise, lose weight fast, Step Ahead Wellness Center, weight loss apps, smartphone apps, apps