Step Ahead Wellness Center Blog

DON'T DRINK YOUR CALORIES THIS HOLIDAY SEASON... Check out our low-cal cocktail tips!

Posted by deborah neiman on Fri, Dec 20, 2013 @ 01:17 PM

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Low-Calorie Holiday Cocktails

With so many holiday parties and festivies, alcohol consumption increases this time of year.  But have no fear, Step Ahead Wellness Center is here with tips on how to curb holiday cocktail calories.  Holiday cocktails don’t have to be a diet downer.  With a little planning this season, you can avoid alcohol diet disaster, and there are some drinks that are relatively low in calories.

Know the Culprits:

  • Mixers, syrups and sodas can turn an innocent
    cocktail into a dessert.
  • Higher proof alcohols contain more
    calories.  For example, 100-proof Vodka =
    82 calories/1 oz
  • Super-sized drinks.  Magaritas with double shots and extra mixers could add up to 1,000 calories or more in 1 mug.  A TGIFriday’s frozen mudslide contains 1,100 calories!  Most glasses of wine contain 120-150 calories, but that can double depending on the size of the glass and how full it is.  One bottle of wine serves 5, 5-ounce servings = 600 calories).
  • Beer can range from 64-198 calories per 12 ounces.  Dark beer contains more calories than pale beer.

Cut Some Alcohol Calories:

  • Alternate alcoholic and non-alcoholic cocktails.
  • Choose wine, light beer or simple cocktails made with low-calorie mixers.  Just as you might order a salad with dressing on the side, don’t be shy about asking for your cocktail your way.
  • Skip the mix altogether.  Try ordering your favorite liquor on the rocks.  Infused vodkas are popular because they are not flavored but infused.
  • Dilute your drink with club soda or sparking water.

Lastly and more importantly, be sure to appoint a designated driver to get your to/from holidays parties safely.

For more healthy holiday weight loss tips, contact Step Ahead Wellness Center at www.stepaheadwellnesscenter.com or call 908-470-2235.  Let us help you reach your weight loss goals in 2014 with our healthy weight loss programs.  One on one personal training and small group exercise classes are also available on site with our certified personal fitness trainer, Noelle Lusardi.

Have a safe and holiday season!

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

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

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

Posted by deborah neiman on Tue, Dec 10, 2013 @ 03:11 PM
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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.comwww.stepaheadwellnesscenter.com

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STAY FIT THIS HOLIDAY SEASON WITH STEP AHEAD WELLNESS CENTER'S FOUR EASY FITNESS TIPS!

Posted by deborah neiman on Wed, Dec 04, 2013 @ 07:46 PM

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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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Dr. Neiman's Thanksgiving Day Tips!

Posted by deborah neiman on Thu, Nov 14, 2013 @ 03:47 PM

Thanksgiving Day is right around the corner and it is a time to enjoy family and friends- NOT to worry about your weight loss journey.  Here are a few tips to add to your planning that will make it easier for you to put aside your fears and ENJOY TURKEY DAY without any regrets:


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  1. STOP looking for the closest spot to the store- NO MATTER HOW COLD it may get.  The more steps and activity you can get into the days leading up to the holiday, the better!

  2. Track your steps throughout the days.  10,000 steps a day is ideal, but remember, just DO YOUR BEST- make an effort to increase your steps every day and it helps you burn more calories and feel better.  For every 2,000 steps- you have burned 100 calories- keep track, it helps motivate you!  

  3. DON’T wait for January to dust off your exercise equipment at home- start NOW.  It will make your holidays easier to enjoy and you will be one step ahead of any New Year’s Resolution you may make for 2014.  Start slow, 10 minutes every other day, and then work your way up as best that you can.

  4. If you are a member of gym, make sure you sign up for 1 or 2 classes, with the early sunset and cold weather, it is easy to convince yourself out of a trek to the gym.  Commit to a class schedule, better yet, do it with a friend, and it will force you to get out, at least 1 or 2 times a week.

  5. There are many community led events this time of year.  Check your local area paper or website and look for any walks, hikes or other interesting going-ons that may keep you moving on the weekends.  It is a great way to enjoy your town, meet others and keep yourself burning those calories!

  6. MAKE MORE work for yourself- DON’T carry decorations, packages or other things in large bundles through your house- make MORE trips- either up the stairs or through the house.  Make a commitment with yourself that you will not overload your arms – it will make your holiday routine more efficient with calorie burning!


OKAY- This is a start- try these steps out to start and look for more tips to enjoy the holidays as the week goes on.  If you have any questions, feel free to call, our Personal Trainer, Noelle, is always happy to help with any questions!

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Tips to drink smart while dieting

Posted by deborah neiman on Mon, Nov 11, 2013 @ 11:27 AM

Tips to drink smart while dieting

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As a dietitian and as someone who enjoys socializing over cocktails, I believe that you don’t have to give up alcohol just because you are trying to lose weight. This is supported by research published in the Archives of Internal Medicine that found that light to moderate drinkers actually gain less weight over time than teetotalers, and they also have a lower chance of becoming overweight or obese.

I know this from experience working with my clients who consistently lose weight without abstaining from alcohol. Instead of asking them to cut out alcohol, I help them learn to drink a bit smarter by avoiding unnecessary calories.

Lighten your usual drink

It’s easy to order a less caloric version of your usual drink. For example, have vodka, tequila or other spirits with zero-calorie club soda and a splash of juice instead of an 80 calorie cup of tonic. For nearly the same calories, you can relax over two rum and Diet Cokes or have one specialty cocktail, such as a cosmopolitan.

Make yours a spritzer

Do like the Europeans and have a wine spritzer (half wine, half club soda) that’s refreshing and waist-friendly at about 50 calories a glass.

Beware of mixed drinks

A single margarita or other sugary cocktails can pack anywhere from 450 – 600 calories! Opt instead for tequila with a splash of juice and a wedge of lime, or order a drink made with light vodka in your favorite flavor mixed with zero-calorie soda water.

Sip wine and spirits

Your best bet for low-cal drinking is wine and spirits, because these contain about 90 calories per drink.

Pace yourself

If you plan to have only one drink, order one that you will linger over. For example, a martini is practically straight liquor, but shaken with ice and an aromatic splash of vermouth, it is a reasonable 160 calories per 2.5-ounce glass. If you expect to have more than one cocktail, try alternating with a glass of water or seltzer with a wedge of lemon or lime.

Tip: Try my lighter twist on a classic cocktail – Basil Bloody Mary 

By Tanya Zuckerbrot

Published November 06, 2013

FoxNews.com

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Recipe Corner: Broccolini in lemon parmesan sauce

Posted by deborah neiman on Fri, Sep 20, 2013 @ 02:54 PM

broccolini lemon parmBroccolini 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 on September 25th! Healthy Diet Shortcuts

Posted by deborah neiman on Wed, Sep 18, 2013 @ 03:28 PM

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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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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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    IMPROVE BALANCE, REDUCE RISK OF INJURY

    Posted by deborah neiman on Wed, Jul 31, 2013 @ 02:55 PM

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    Improve Your Sense of Dynamic Balance

    There are two types of balance: static and dynamic. Static balance is the ability to remain stable and in equilibrium when you aren’t moving. Dynamic balance is the ability to remain stable when you’re moving. Both are important for sports performance and functionality in everyday life.

    One way to improve dynamic balance is to do plyometric drills that involve lateral movements. Place a resistance tube on the floor. Stand on one side of the tube and jump to the other side using both feet. Keep jumping back and forth, varying the speed and height of your jumps. Single leg lateral hops are another good exercise for developing dynamic balance and power.

    With lateral plyometric drills you’re building power, burning calories and improving balance at the same time. Pretty good deal, huh?

    Take Advantage of Opportunities to Work on Balance

    You can work on balance while you’re standing in line or cooking in the kitchen. While you’re washing dishes, raise one leg off the ground and hold it up. For an even more challenge, close your eyes. It’s much more difficult to balance on one leg with your eyes closed because your brain doesn’t get input from your visual system. If you can stand on one foot with your eyes open for a minute or more, you’re doing well. When you do exercises on mat, try to get up from a sitting position without using your hands. It may take strength and balance to do this and it’s a good way to challenge yourself.

    The Bottom Line?

    It’s easy to neglect balance exercises when you’re busy strength training. The good news is you can modify strength training moves to add more of a balance challenge. Don’t underestimate the importance of improving balance as you age. It reduces the risk of sports injuries and helps to prevent injuries when you play sports and when you do your daily activities.

     

    For more fit tips, contact our Fitness Director/Certified Personal Trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com.

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