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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!
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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 |
|
273 |
340 |
|
|
Sledding |
327 |
408 |
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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
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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.com. www.stepaheadwellnesscenter.com
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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.
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.
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Stay fit this holiday season with Step Ahead Wellness Center’s four easy tips…
Set Realistic Goals:
Knowing it's a busy time of year, think ahead and revise your schedule if necessary, and then stick to it! Think quality rather than quantity. If you can’t squeeze in concentrated exercise,
move as much as possible throughout your day and stay away from the sweet treats to maintain healthy weight loss between Thanksgiving and New Years.
Be Creative with your Time:
If you are finding it difficult to keep up with your fitness goals and the parenting demands this holiday season, then work out with your children. Need to go Christmas shopping? Go to the mall for an hour or so before it opens and walk with your kids (maybe bring the hand-weights too
to increase the intensity). Or, go to a local gym and play basketball or go ice skating or swim at an indoor pool with your kids.
Stick to a Routine:
As much as possible, try to have a general schedule for your days. You and your family will be much happier if you do. Don't think you need "to do it all." You'll be surprised how much your kids would love to help with the baking, wrapping and decorating. You may have a little extra time here and there if you let them help, and more importantly, you'll be making great memories with them.
Take Care of Yourself:
It is so easy to get stressed with all the shopping, decorating, baking, wrapping, family obligations, parties, but breathe and relax. As much as possible, strive for 7-8 hours a sleep a night, drink plenty of water and continue to eat well.
It's okay to enjoy holiday parties, just don't indulge in all those sweet treats. Have a taste, then move on to something a bit more healthier. Don't forget to set time to exercise; you'll feel much better and will be able to maintain your healthy weight loss goals this holiday season.
For more holiday fit tips, contact our fitness director, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com or visit us at www.stepaheadwellnesscenter.com. We’d love to hear from you… which health, wellness, weight loss, fitness topics are you most interested in learning more about.
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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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Broccolini is also called baby broccoli or broccoletti. This recipe makes four servings in just 15 minutes. Don’t ignore these tender, delicious, and tasty stems!
Ingredients:
1 Tbs. extra-virgin olive oil
3 Garlic cloves, minced
1 lb. broccolini, chopped
1 Tbs. lemon juice
1 Tbs. mayonnaise
3 Tbs. parmesan cheese
Freshly ground black pepper
- Heat a large sauté pan over medium heat Add the oil and sauté the garlic until golden, stirring constantly for about 1 minute.
- Add the broccolini to the pan with ¼ cup of water. Turn the heat to high and allow the water to steam the broccolini until tender, about 2 minutes. Add up to another ¼ cup of water if the pan is dry before the broccolini is tender.
- In a small bowl, whisk together the lemon juice, mayonnaise, parmesan, and black pepper. Drizzle over the broccolini and enjoy!
Makes 4 servings. Per serving (1 cup) 110 calories / 110 mg sodium / 8 g total fat/ 1.5 g saturated fat / 7 g carbs / 5 g protein / 3 g fiber
*You can substitute other dark leafy green vegetables such as kale, spinach, swiss chard. Add a small baked chicken breast or fish filet to make this a complete meal.
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FREE NUTRITION SEMINAR:
Healthy Diet Shortcuts
Wednesday: September 25th
6:00-6:30 pm
Join Registered Dietitian-Nutritionist Sari Greaves for a seminar on Healthy Diet Shortcuts:
- Includes food samples.
- Quick & easy meal ideas using nutritionist approved healthy packaged foods.
- If you are trying to eat healthier and don’t have the time, this seminar is definitely for you!
- Sari Greaves, RDN is a regular nutrition contributor on the Dr. Oz show. Her diet tricks are a delicious way to jump-start your weight loss goals this season!
RSVP by September 23rd to sari@stepaheadwellnesscenter.com
or call 908.470.2235. Seminar will be held in the waiting lounge at Step Ahead Wellness Center.
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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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You can have your carbs and eat them too with this delicious "open faced" Mexican sandwich. This 15 minute recipe delivers heart healthy fats and plant protein. Broiling the tortillas make a crispy shell for a veggie filled nutritious filling.
Bon Appetit!
Comments/Questions? Email sari@stepaheadwellnesscenter.com
Makes 4 servings. Serving size: 1/2 tostada =318 calories
Ingredients:
2 (10-inch) 98% fat-free flour tortillas
1 (16-ounce) can fat-free refried beans
2 tablespoons enchilada sauce
2 cups gourmet salad greens, divided
1 cup diced plum tomato, divided
1/4 cup chopped green onions, divided
2 tablespoons sliced ripe olives, divided
1 peeled avocado, cut into 12 wedges, divided
1 tablespoon finely chopped bottled jalapeño pepper, divided
1/4 cup (1 ounce) crumbled reduced-fat feta cheese, divided
1. Preheat broiler.
2. Place a tortilla on a baking sheet, and broil for 1 minute on each side or until lightly browned. Repeat procedure with remaining tortilla.
3. Combine beans and enchilada sauce in a small saucepan; cook over medium heat until hot. Spread half of bean mixture over each tortilla; top evenly with remaining ingredients.
Adapted from cookinglight.com
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