Step Ahead Wellness Center Blog

5 WORST HALLOWEEN CANDIES - HOW TO INDULGE WITHOUT RUINING YOUR DIET!

Posted by deborah neiman on Wed, Oct 23, 2013 @ 01:08 PM

 

halloween candy surrey bc

A cocker spaniel weighs about 24 pounds. You know what else weighs 24 pounds? The
heft of candy the average American gobbles down each year, a big chunk of that
falling to our waistlines in the days before and after Halloween. Fun size? I
don't think so—unless it's fun being size 16. These stats could very well turn
you as white as a ghost:


  • Three miniature Reese’s Peanut Butter Cups—the kind you find in office candy bowls and trick-or-treat-bags—fill your belly with more sugar than a glazed doughnut.

  • Half a pack of Skittles has more sugar than a scoop of Haagen-Dazs Cookies and Cream Ice Cream. 

  • Nine Twizzlers carry as many calories as a Wendy’s Double Stack Burger.

These are some spooky treats. And Halloween is only the beginning of the eating season: Thanksgiving and Christmas are just around the corner. If you want to see your feet come January, start by conquering the sugar fest that’s nearly upon us. Here's your plan for surviving the scariest night of the year for your waistline. 

WORST “FUN SIZE” CANDY BAR

Butterfinger Bar (fun size bar)

100 calories

4 g fat (2 g saturated)

10 g sugars

Again, fun for whom? Your cardiologist? By calling it “fun,” food marketers are cleverly pulling your attention away from the fact that candy bars are flab-inducing logs of concentrated fats and sugars. And Butterfinger is the worst offender—there's no quicker way to swallow 100 calories.

Eat This, Instead!

3 Musketeers (fun size bar)

63 calories

2 g fat (1.5 g saturated)

10 g sugars



SURVIVAL TIP #1: Toss the candy bowl

Alabama researchers found that people who have snacks within reach when they're watching TV consume more calories per day overall. But instead of simply relocating the bowl to another table, limit the potential for mindless munching by keeping the candy bagged and in the cupboard.



SURVIVAL TIP #2: Consume drinks before treats

Drinking 16 ounces of water before a meal fills the stomach, quells hunger, and helps you lose weight, according to a study presented at the National Meeting of the American Chemical Society. Use this strategy to help tamp your candy cravings. Just don't substitute a sugary beverage for the water or this strategy will backfire: A can of soda has more sugar than two Hershey’s Take 5
bars.

WORST FRUITY CANDY

Brach’s Airheads (3 pieces)

140 calories

1.5 g fat (1 g saturated)

19 g sugars

Here’s the basic formula for an Airhead: Sugar and filler carbohydrates, artificial colors and flavors, and partially hydrogenated oils—a source of trans fat. Don’t get me wrong. It’s not like our Eat This Instead, Dum Dums, are nutritional paragons, but they do have two noteworthy advantages over Airheads: They have no heart-wrecking oils, and they're hard candy. That means
they dissolve slowly on your tongue, letting you enjoy the sweetness over time.

Eat This, Instead!

Spangler Dum Dum Pops (3 pops)

77 calories

0 g fat

105 g sugars



SURVIVAL TIP #3: Work out on Halloween morning

Lifting weights reduces levels of blood sugar by 15 percent for more than 12 hours after you’ve left the gym, according to research from Syracuse University. Why does that matter? Some of the sugar you consume will stay in your blood stream, providing energy to your cells, instead of pitching a tent in your belly. 

SURVIVAL TIP #4: Switch to dark chocolate

It won’t necessarily save you calories, but dark chocolate boasts a bevy of health benefits that milk chocolate can’t claim. Flavonoids in the cocoa help keep your arteries soft, decreasing your risk of cardiovascular disease. And according to new research, a compound called epicatechin might help prevent brain damage from stroke. Keep a bar on hand to nibble on any time you have a craving. Seek out those bars with at least 60% cocoa.


WORST MINIATURE CANDY BARS

Twix Miniatures (3 pieces)

150 calories

8 g fat (6 g saturated)

15 g sugars

Twix has the worst saturated fat profile of any candy in your kid’s trick-or-treat bag. Think about it like this: Each one of these bite-sized candies carries 10 percent of the saturated fat you should consume in an entire day. Switch to Tootsie Rolls and you’ll cut your calories by more than half and trim your total fat intake by a whopping 81 percent.

Eat This Instead!

Tootsie Roll (3 pieces)

70 calories

1.5 g fat (0.5 g saturated)

9.5 g sugars

SURVIVAL TIP #5: Chew gum

Sort through any trick-or-treat bag and you’ll undoubtedly discover a handful of Super or Dubble Bubble—those small pink cubes wrapped in old-fashioned, end-twisted candy papers. Instead of plowing through the chocolates and taffies, throw a big gob of the gum in your mouth. The chewing suppresses cravings, and each piece has only about 15 calories.


SURVIVAL TIP #6: Don’t hand out your favorite candy

If your favorite candy is Milk Duds, and you’re handing out Milk Duds all night, doesn’t it seem likely that you’re going to wind up with a pound of chocolate and caramel in your stomach by night’s end? Of course! And that’s not even factoring in how many Duds you’ll plow through as they sit on the counter in the days leading up to Halloween. Choose something less tempting.


WORST CHEWY CANDY

Brach’s Milk Maid Caramels (4 pieces)

160 calories

4.5 g fat (3.5 g saturated)

16 g sugars

"Milk Maid” sounds a lot like "Milk Made,” doesn't it? Very clever, Brach's! This candy contains a couple milk derivatives (whey and “lipolyzed butter fat”), but it hardly constitutes a dairy product. Plus, 90 percent of the fat is saturated. That’s bad news for your heart. If you enjoy the challenge
of fighting chewy candy out of your teeth, switch over to Now and Later and save more than 100 calories per serving.

Eat This, Instead!

Now and Later (4 pieces)

53 calories

0.5 g fat (0 g saturated)

10 g sugars



SURVIVAL TIP #7: Keep the candy-calorie load to 400

The fewer calories you take in during candy season, the better off you’ll be
heading into turkey season. So if you worry that you risk overindulgence, set a
caloric limit and hold yourself to it. Four hundred is a good number—indulgent
yet not overly destructive. That means you could eat every “Eat This Instead”
on our list, and have 65 calories left for one of your personal favorites.



SURVIVAL TIP #8: Don’t skip dinner

A healthy dinner will take the edge off your candy craving, not to mention
temper the blood-sugar rush that converts your body into a flab factory and
puts you at risk for diabetes. What you want is a meal rich with fiber and lean
protein—think chicken breast with vegetables. 


WORST NOVELTY CANDY

Reese’s Pumpkin

170 calories

10 g fat (3 g saturated)

16 g sugars

This one should send your gimmick radar into the red zone. It’s simply an oversized peanut butter cup shaped like a pumpkin. What price novelty? Nearly two-thirds more calories than a regular Reese’s peanut butter cup! Grab two bite-size Reese's instead—you'll save more than half the calories, fat, and sugar. 

Eat This, Instead!

Reese's Bite Size Peanut Butter Cups (2 pieces)

72 calories

4 g fat (3 g saturated)

6 g sugars

SURVIVAL TIP #9: Take it outside

The worst thing you can do on Halloween night, after most of the trick-or-treaters have cleared off the street, is set your candy bowl by the door where you can grab a handful every day on your way out. Noshing 300 extra candy calories a day will add a pound of flab to your frame in less than two weeks. Instead, set the bowl on the porch before you go to bed. The leftover candy will be gone by morning, guaranteed.

SURVIVAL TIP #10: Remember: Halloween is a one-day event

A study in the journal of Nature Neuroscience found that eating junk food doesn’t just satisfy cravings—it creates them. That’s right; junk food is addictive. Limit your sugar splurging to October 31. If you start a week early, you’re going to have a serious candy habit to break after Halloween. You might find it to be frightfully difficult.

FOR MORE FIT TIPS CONTACT OUR CERTIFIED TRAINER NOELLE LUSARDI AT stepaheadwellnesscenter.com

 

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WALK YOUR WAY TO GOOD HEALTH!

Posted by deborah neiman on Wed, Oct 16, 2013 @ 12:25 PM

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Walking... It's the simplest positive change you can make to effectively improve your heart health.  Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:

  • Reduce the risk of coronary heart disease

  • Improve blood pressure and blood sugar levels

  • Improve blood lipid profile

  • Reduce the risk of osteoporosis

  • Reduce the risk of breast and colon cancer

  • Reduce the risk of non-insulin dependent (type 2) diabetes

Plus you'll burn on average 250-300 calories!  For more fit tips visit our website at www.stepaheadwellnesscenter.com or contact our fitness director Noelle Lusardi at noelle@stepaheadwellnesscenter.com.

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STRENGTH TRAIN TO LOSE WEIGHT

Posted by deborah neiman on Wed, Oct 09, 2013 @ 12:58 PM

 

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Strength training is important if you’re trying to lose weight. Many people
focus too much on cardio when trying to lose body fat but that approach is
short-sighted. You want to lose body fat, not metabolically-active muscle
tissue. Why is strength training so important? Having a greater proportion of
muscle to fat subtly boosts your metabolic rate. Muscle is definitely your
friend when you’re trying to shed body fat. Ultimately you need a fitness
program that balances cardio with strength training. Here are some tips for
strength training when you’re trying to lose body fat.

Focus on Compound Strength Exercises

Compound strength exercises are ones that target more than one muscle group
at a time. They include such exercises as squats, pull-ups, bent-over rows,
bench press and deadlifts. The more muscle groups you use during a strength
training exercise, the more calories you’ll burn. Plus, using more muscle
groups has a greater metabolic effect. That means there’s greater activation of
fat-burning hormones like growth hormone, testosterone and catecholamines.

Isolation exercises that work only one muscle group are still important for
shaping muscles and building symmetry but they burn fewer calories and have
less of a metabolic effect relative to compound exercise. If your goal is
weight loss, focus on strength exercises that use more than one muscle group at
a time. Make your strength moves compound and dynamic. When doing lunges,
combine them with bicep curls. With squats, do an overhead press. Use as many muscle
groups as possible. This will burn more fat.

Work Large Muscle Groups

You burn more calories when you target the larger muscle groups in your
lower body rather than your arms and shoulders. A compound movement like the
squat targets large lower body muscle groups and burns significantly more
calories than upper body isolation exercises like biceps curls or triceps
kickbacks. Don’t neglect your upper body but focus more on compound, lower body
exercises to increase the calorie burn and activate fat-burning hormones.

 Lift Heavy

Some people who are intent on losing weight are afraid to lift heavy
because they think it will make them bigger. It’s hard for females to build
enough muscle mass to look bulky. Lifting heavy, especially using your lower
body, turns on fat-burning hormones and revs up your metabolism. On the other
hand, lifting light weights will have little impact on your metabolism or the
shape of your muscles. The most it will do is build muscle endurance. You can
suck up a lot of time lifting light weights and get very little return. Go for
the challenging weights and stop worrying about getting bulky.

Make a Portion of Your Cardio High Intensity

Just as lifting heavy weight and targeting multiple muscle groups helps you
burn more fat so will high-intensity cardio. Short periods of high-intensity
cardio forces your body to work harder during and after a workout. After your
workout is over, there’s an after-burn effect that makes your body burn more
energy for hours afterwards. You don’t get that when you do cardio at a
comfortable pace. Losing fat is all about breaking out of your comfort zone.
Think high-intensity interval training when you’re trying to lose body fat.
You’ll accomplish more in less time.

Circuit Training

One or two days a week, do circuit strength training. With circuit training
you do strength training sets with little or no rest between exercises. Moving
quickly from exercise to exercise without rest burns more calories and
maximizes the amount of volume you can do during a single training session.
That means it’s a timesaver too. It’s the ultimate in cross-training since
you’re building strength while keeping your heart rate up since you’re not
stopping to rest. Research shows circuit training causes greater release of
growth hormone. That helps mobilize fat. Plus, circuit training has
cardiovascular conditioning benefits as well.

 The Bottom Line?

Strength training should be a part of your fitness program even if your
primary goal is to lose body fat. Make sure you’re not putting strength
training on the back burner to focus on cardio.

For more fit tips, contact our fitness director/certified trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com

 

References:

Journal of Strength and Conditioning Research. (2011) Sept. 25(4).
2519-2527.

IDEA Fitness. “New Insights into Circuit Training”

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FALL INTO FITNESS WITH STEP AHEAD!

Posted by deborah neiman on Wed, Oct 02, 2013 @ 06:02 AM

 

FallIntoFitness (2)

Let Us Help You Reach Your Health & Fitness Goals With Our "Triple Threat" Team... Physician, Dietician, Trainer!

Don't Delay... Call Today!

908-470-2235

www.stepaheadwellnesscenter.com

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Recipe Corner: Easy White Bean & Rosemary Dip

Posted by deborah neiman on Fri, Sep 27, 2013 @ 03:17 PM
white bean Rosemary dip website
Ingredients:
1/2 cup Plain 2% Chobani Greek yogurt
1 whole garlic clove peeled
2 tbsp extra virgin olive oil
1/2 sprig fresh rosemary
1 15.5 oz can white beans, rinsed
3/4 tsp kosher salt
1 ice cube
*Pita chips, vegetable
Prep time: 10 mins. Serves: 8.  Cook time: 1 1/2 minutes
Directions:
1. Place garlic, oil and rosemary in a small, heat-safe bowl. Cover and microwave on high for 1 1/2 minutes. Cool for five minutes then pour into food processor.
2. Add beans, Chobani, salt, and ice cube then process until smooth.
3. Serve with pita chips, vegetables
Nutritional information
Calories 80, Calories from Fat 30, Total Fat 3.5g, Saturated Fat 0.5g, Trans Fat 0g, Cholesterol 0mg, Sodium 330mg, Total Carbohydrate 9g, Dietary fiber 3g, Sugars 1g, Protein 4g.
Adapted from www.chobani.com
HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT OUR SEASONAL FAST-TRACK WEIGHT LOSS PROGRAMS OR EMAIL drneiman@stepaheadwellnesscenter.com

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GET FIT OUTSIDE THIS FALL!

Posted by deborah neiman on Fri, Sep 13, 2013 @ 02:14 PM

 

FallWalk

Turn off the TV, move away from the computer and put down the electronic gadgets!  Fall
is here and it's the perfect season to exercise outdoors. With the cool crisp air, the trees beautifully adorned in their metallic colors and the wonderful autumn smells, outdoors is the place to be. Walking, hiking, biking and rollerblading are some easy-to-do activities that provide you the
opportunity to have fun outdoors while keeping fit.

Walking is one of the easiest and best ways to exercise. It's easy on the joints and you
don't need any fancy equipment, just a good pair of walking shoes. Get into a good fitness routine by taking a walk after dinner. Discover park trails and take in some new scenery. Activities that involve walking, such as apple and pumpkin picking, are fall activities that you, your family and your friends might enjoy.

Take a bike ride around the block or in a local park, or try rollerblading. Fun for people
of all ages, rollerblading improves fitness and stamina levels. You only need minimal equipment to get started - just skates and protective gear, and you're good to go.

Outdoor chores can also provide exercise and there's the obvious advantage of adding curb
appeal to your house. Raking, weeding and lifting burn calories and provide a good cardio workout. Consider planting a fall garden so you can be active outdoors and later enjoy its beauty.

Heading out into nature is a great way to soak up this colorful season and enjoy the
outdoors before the cold weather sets in. Try exercising with a friend or family member with a similar fitness level so that you can encourage and support each other in your quest for fitness.

Exercising outdoors can provide healthy advantages for your mind as well as your body.

Always consult your physician before starting a new exercise regimen.

For more fit tips contact our certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com

 

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GET FIT THIS FALL WITH THESE TIPS!

Posted by deborah neiman on Wed, Sep 04, 2013 @ 01:41 PM

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Not only is fall one of the best times to be outside, it's also one of the best times to get started on a fitness routine. Getting used to healthy habits now will help you get through the often tough-to-get-through holiday and winter seasons. Here's some tips for making the most of this time of year:

1.
Take advantage of the weather.
At this time of year, there's no better time to enjoy all the hiking and biking trails around! Get out and enjoy the picturesque landscapes.

2.
Get off the couch.
Love watching the new fall season of your favorite shows? Instead of parking it on the couch, watch them while on a treadmill or fitness bike at home.

3.
Exercise during practice.
If you're running around with the kids to and from soccer practice, instead of hanging out in a foldable chair on the sidelines, try taking a walk around the field with some of the other parents,
or go at it alone for some peace, quiet and exercise.

4.
Try hearty fall vegetables.
Pumpkins and varieties of squash offer tons of vitamins. Go beyond pumpkin pie and try things like butternut squash bisque.

5.
Try something new.
Many gym classes get started in the fall, so look for something that interests you, from zumba to pilates.

6.
Make exercise a part of your life.
Park a little farther from work, take the stairs instead of the elevator, walk over to your neighbor's house instead of driving.

7.
Stop eating out.

If you can't resist the temptation of fast food or going out to a nice restaurant, try cooking at home for a week. Look for easy recipes that take 30 minutes or less so you won't feel like it's too much of a burden on your time.
Staying in is often better for you and usually costs a lot less.

8.
Encourage outdoor playtime.
If you've got kids, instead of sitting them in front of the TV, have them help you rake leaves or take them through a corn maze or pumpkin patch. Making an activity fun for them will also make it more fun for you.

9.
Find a friend.

It's often easier to keep up your motivation when you go to a new exercise class or take a walk with a friend you enjoy spending time with.

10.
Stick with it.

It takes your body about 30 days to get used to a new routine. Try to stick it through for that time, and you might find it easier to keep it going through the winter months.

For more fit tips, contact our fitness director/certified trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com!

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Lift Weights to Combat These Age Related Issues

Posted by deborah neiman on Fri, Aug 23, 2013 @ 03:19 PM

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RESISTANCE TRAINING HELPS COMBAT AGE RELATED ISSUES!

Aging is all about changes – some good and some not so good. Fortunately,
you have a powerful anti-aging weapon at your disposal – resistance training.
Yes, challenging your muscles using weights or your own body weight is one of
the best ways to slow down the aging process. Not convinced? Here are five
age-related issues that resistance training helps with.

Loss of Lean Body Mass

With age comes a loss of lean body mass and strength. In fact, adults lose
an average of six pounds of lean body mass each decade of life after early
adulthood. It doesn’t have to be that way. Resistance training reduces loss of
muscle mass and strength. In fact, resistance training becomes MORE important
with age to help you stay functional. About one in four people over the age of
70 have difficulty walking, are unable to do housework or climb a flight of
stairs. In most cases, this is due to sarcopenia, the age-related loss of
muscle mass.

The good news? Research clearly shows you can increase strength and boost
lean body mass even at an advanced age, as late as the ninth decade of life.
Studies involving nursing home residents, some in wheel chairs, prove this. Why
wait until you’re in a nursing home to try to recover lost muscle function?
Make resistance training a part of your lifelong anti-aging plan.

Decline in Resting Metabolic Rate

Resting metabolic rate slows with age. How much? About 1 to 2% per decade.
This means the average person needs to eat about 150 less calories or burn 150
more each decade to avoid gaining weight. Some of this reduction in energy
expenditure is due to loss of lean body mass. There is a bright spot. Research
shows that strength training boosts resting metabolic rate by as much as 7%,
independent of age and sex. Plus, as you know, muscle is more metabolically
active so it’s important to hang on to it. Resistance training helps you do
that.

Increase in Body Fat

Body fat increases with age, partially due to loss of muscle mass. When you
lose muscle mass your metabolic rate slows. It’s also due to a reduction in
physical activity, especially higher intensity exercise that has the greatest
after-burn benefits. Most disturbing is an increase in visceral fat, deep
abdominal fat, that increases with age. This raises the risk for health
problems like heart disease and type 2 diabetes. One explanation for the
increase in visceral fat many people experience with age is a decline in
insulin sensitivity. Sensitivity to insulin decreases over time. This makes it
easier to store fat, especially in the abdominal region. Resistance training
helps here too. Research shows that high load, lower repetition strength
training as well as high volume, low load muscular endurance training improves
insulin sensitivity.

Loss of Bone Mass

Not only do you lose muscle mass with age, you also lose bone, especially
women after menopause. When you resistance train, muscles pull on bones. With
enough force, the stress causes new bone to form to give the bone extra
protection against future stress. To get the full benefits, you need to lift
heavy enough, a weight you can lift no more than eight to ten times. Muscle
endurance workouts don’t subject muscles to enough force to cause the bone to
grow. Consider this too. If the bone isn’t being stressed, bone resorption is
taking place. So, use or lose it. Some of the best exercises for boosting bone
density are squats, lunges, push-ups and pull-ups. High-impact cardio is also
effective for improving bone density.

Physical Function

Building strength and lean body mass improves overall physical function as
we age. Strength and power are two key factors that determine how well we
perform in everyday life, how well we get around and carry out daily
activities. At the other end of the spectrum, loss of muscle mass and strength
leads to frailty and an increased risk of falls. It’s also linked with greater
mortality. Research clearly shows that resistance training improves physical
function in older adults. Why wait? Make resistance training a regular habit
now.

The Bottom Line?

Aerobic exercise is good for your heart, but don’t neglect resistance
training. Strong muscles and lean body mass helps you function at a higher
level as you age and makes it easier to control your weight due to its effects
on metabolic rate and insulin sensitivity. The take-home message? Resistance
training just might be the best anti-aging prescription of all.

 For more fitness tips contact our fitness director/certified personal
trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com.

References:

American Journal of Clinical Nutrition 60(2): 167-175, August 1994.

Medicine and Science in Sports and Exercise 31(1): 25- 30, January 1999.

Journal of the American Senior Fitness Association 1-8,
www.seniorfitness.net, 2000.

J Strength Cond Res. 2012 Feb;26(2):327-34.

Med Sci Sports Exerc. 2001 Apr;33(4):532-41.

University of New Mexico. “Resistance Training and Bone Mass”

J Strength Cond Res. 2009 December; 23(9): 2627–2637.

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Recipe Corner: Strawberry-Avocado Salsa with Cinnamon Tortilla Chips

Posted by deborah neiman on Wed, Aug 21, 2013 @ 01:43 PM
strawberry salsa ck lHealthy snacking is a great way to combat hunger in between meals. The trick is choosing a snack that is satisfying and under 200 calories. This recipe is the perfect solution for a  sweet & crunchy craving. The fruit-avocado salsa is jam-packed with vitamin C and heart healthy fats. Makes 12 servings (serving size: 6 chips and 3 tablespoons of avocado salsa = 138 calories)

Make the chips in advance, cool completely, and store in an airtight container until ready to serve. Questions/Comment? Email sari@stepaheadwellnesscenter.com


    • 2 teaspoons canola oil
    • 6 (6-inch) whole-wheat flour tortillas
    • 2 teaspoons sugar
    • 1/2 teaspoon ground cinnamon
    • 1 1/2 cups finely chopped peeled ripe avocado (about 2)
    • 1 cup finely chopped strawberries
    • 2 tablespoons minced fresh cilantro
    • 2 teaspoons fresh lime juice
    • 1. Preheat oven to 350°.
      1. 2. To prepare chips, brush oil evenly over one side of each tortilla. Combine sugar and cinnamon; sprinkle evenly over oil-coated sides of tortillas. Cut each tortilla into 12 wedges; arrange wedges in a single layer on two baking sheets. Bake at 350° for 10 minutes or until crisp.
      2. 3. Combine avocado, 3/4 cup strawberries, cilantro and lime juice; stir gently to combine. Sprinkle salsa with remaining 1/4 cup chopped strawberries. Serve with chips.
      Adapted from cooking light.com
    • HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT OUR FAST-TRACK WEIGHT LOSS PROGRAMS, EXERCISE CLASSES, AND MORE...

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    * NEW 6-WEEK YOGA CORE SERIES BEGINS SEPT. 4... Reserve Your Spot Today!

    Posted by deborah neiman on Tue, Aug 20, 2013 @ 12:10 PM

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    WE ARE THRILLED TO BRING YOU
    OUR *NEW* 6 WEEK CORE YOGA SERIES!!!

           Build strength in core muscles, arms, legs, and abs

             Open hamstrings,
    hips, and side bodies.

     

    When:
    Wednesday evenings

    Date:
    Series begins September 4

    Time:
    5:30-6:30; 6:30-7:30

     *email our fitness director, Noelle Lusardi, at noelle@stepeadwellnesscenter.com to sign up, space is limited to 3 participants per class. Reserve your spot TODAY!!

    Tags: Personal Weight Loss, Exercise, Diet and Nutrition, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Physician Weight Loss, bootcamp classes, online nutrition, beach body, Physician Weight Center, personal training, Yoga classes, health, exercise classes, group exercise