Step Ahead Wellness Center Blog

CARB BLOCKING SUPPLEMENT Now Available at Step Ahead Wellness Center!

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

 

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8 Holiday Treats Under 80 Calories

Posted by deborah neiman on Tue, Dec 17, 2013 @ 02:43 PM

We have been loving Health.com this holiday season with great tips on staying healthy. Check out this article for delicious holiday treats under 80 calories!

With the holidays just around the corner, breaking a diet could happen easily. Stay on track with these festive treats that are shockingly light.

Mulled wine

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From Health magazine

79 Calories

3 ounces red wine simmered with 3 cloves and 1 thin orange slice

Rosy red bites

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44 Calories

Red velvet mini cupcake with cream cheese frosting and cherry (bakedbymelissa.com)

Grizzly treat

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58 Calories

Lindt Milk Chocolate Bear

Minty musts

peppermint malted milk balls 400x400 resized 600

68 Calories

Peppermint malted milk balls(nutsonline.com)

Gingerbread cookie

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57 Calories

3- by 2-inch cookie, 1 teaspoonvanilla icing, and 3 Wilton Cinnamon Drops

One for the crunch

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73 Calories

3 Pieces peanut brittle (1/2 ounce)

Truly truffle

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63 Calories

Fig Truffle (bissingers.com)

Breath-freshening sweets

peppermint puffs 400x400 resized 600

70 Calories

Peppermint Puffs(hammondscandies.com)

 

http://www.health.com/health/gallery/0,,20543961_last,00.html

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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! 

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
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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

Shoveling Snow

273

340

Sledding

327

408

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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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Countdown to Thanksgiving

Posted by deborah neiman on Mon, Nov 18, 2013 @ 12:59 PM

Look for us at Step Ahead to help you get through the holidays with less pain and gain!  We are offering you a DAILY TIP to get through Turkey Day,

Either a calorie burner or a calorie builder- yes, exercises and recipes to help make this day more enjoyable and easier for you and your family.

 Today, we will start with one of our fabulous recipes from our dietician, Sari Greaves, who has unique recipes to add spice with very little calorie price!

Turkey with Herbes de Provence and Citrus

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1 (14 to 15-pound) turkey, neck and giblets reserved 
1 orange, cut into wedges 
1 lemon, cut into wedges 
1 onion, cut into wedges 
6 fresh rosemary sprigs 
6 fresh sage sprigs 
6 fresh oregano sprigs  
2 tablespoons herbes de Provence 
1 tablespoon olive oil 
1 1/2 teaspoons salt 
1 1/2 teaspoons freshly ground black pepper 
6 cups canned low-salt chicken broth (approximate amount) 
1/3 cup whole-wheat flour

To make the turkey: Position the rack in the lowest third of the oven and preheat to 400 degrees F.

Rinse the turkey and pat it dry with paper towels. Place the turkey on a rack set inside a large roasting pan. Place the orange and lemon wedges, onion, and 2 sprigs of each fresh herb in the main turkey cavity. Tie the legs together to hold the shape of the turkey. Stir the herbes de Provence, oil, and 1 1/2 teaspoons of each the salt and pepper in a small saucepan over medium heat just until the butter melts. Rub the mixture all over the turkey and between the turkey breast meat and skin. Place the turkey neck and giblets in roasting pan. (Recipecan be prepared up to this point 1 day ahead. Cover and refrigerate. Let stand at room temperature 30 minutes before roasting.)

Cover the turkey breast with foil. Roast for 20 minutes. Pour 3 cups of broth into the pan and stir to scrape up any brown bits on the bottom of the pan. Add the remaining sprigs of fresh herbs to the pan. Roast the turkey for 40 minutes. Reduce the oven temperature to 350 degrees F.  Pour 1 more cup of broth into the pan. Continue roasting the turkey until a meat thermometer inserted into the thickest part of the thigh registers 165 degrees F to 175 degrees F or until the juices run clear when the thickest part of the thigh is pierced with a skewer, basting occasionally with pan juices, about 1 hour and 30 minutes longer. Transfer the turkey to a platter and tent with foil. Let stand 30 minutes while preparing the gravy.

To make the gravy: Strain the turkey pan juices from the roasting pan through a sieve and into a 4-cup glass measuring cup; discard the solids. Spoon off the fat from atop the pan juices. Add enough chicken broth, about 1 to 2 cups, to the pan juices to measure 4 cups total. Add the whole wheat flour and whisk for 1 minute. Gradually whisk in the broth. Simmer until the gravy thickens slightly, whisking often, about 10 minutes. Season with salt and pepper. Serve the turkey with the gravy.

Serving: 3 oz (white meat-very lean meats)

Calories: 105

Protein: 21g

Fat: 3g

 

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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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HOW DOES HEAT AFFECT YOUR WORKOUT? Find out here...

Posted by deborah neiman on Fri, Jul 26, 2013 @ 12:52 PM

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Exercising in warm weather is challenging. Whether you’re exercising
indoors in a room that’s too hot or outside, heat makes the experience more
unpleasant. The real question is how does heat affect your workout? Why are
workouts in the heat more challenging and will the heat cause you to fatigue
faster?

How Your Brain Responds to Exercising in the Heat

When muscles contract, your body produces more internal heat during
exercise but it has evolved a number of mechanisms that allow it to control
body temperature and keep it within a relatively narrow range. The “master
regulator” of body temperature is a portion of your brain called the
hypothalamus. One of the many jobs of the hypothalamus is to keep your core
body temperature within a certain range. It’s the anterior part of the
hypothalamus that responds to a rise in core body temperature, while the
posterior hypothalamus regulates heat when temperatures are cold.

When you exercise in a hot environment, receptors on your skin detect an
increase in temperature and send a signal to the hypothalamus. When the
hypothalamus gets the message, it initiates a series of events to help maintain
core body temperature. The way it does this is by activating sweat glands and
dilating blood vessels to help release heat. Blood flow also increases to the
surface of the skin to help release heat.

This feedback system works well, but when you’re working out in a humid
environment or doing high-intensity exercise, the system may not be able to
“keep up.” As you know, sweating releases heat and a humid environment can
interfere with the ability of sweat to evaporate, making it harder for your
skin to release heat. That’s why exercising in a humid environment can be
particularly challenging and even dangerous.

Exercise Performance in Hot Environments: Does Heat Cause
You to Fatigue More Quickly?

Exercising in hot weather poses challenges from a heat control standpoint
but how does it impact performance? Not surprisingly, you become fatigued
earlier when you’re exercising in a hot environment. Why might this be?

One theory is when your hypothalamus senses a temperature rise, after being
alerted by feedback from skin receptors, it sends less nerve stimulation to
your muscles to contract so fewer motor units are activated. At the same time,
your perception of how hard you’re working goes up. There’s more “perceived
effort” and you’re likely to consciously reduce your exercise intensity.

Another theory is that when you exercise in heat, your muscles produce more
free radicals and these free radicals contribute to muscle fatigue. Some
research also shows that glycogen stores are depleted more rapidly when you
work out in a hot environment. When muscle glycogen levels drop, fatigue sets
in.

Likely, it’s a combination of a number of factors – both central feedback
from the hypothalamus and peripheral influences like free radicals that cause
you to fatigue more quickly in the heat.

 When Does Temperature Become a Limiting Factor?

Interestingly, research shows that most athletes become exhausted and have
to stop at a core body temperature of just below 40 degrees centigrade. This
temperature is lower in untrained people who exercise in the heat. This may be
a protective mechanism since heat stroke typically occurs at around 42 degrees
centigrade. If you’ve been exercising in heat for several weeks and your body
has become heat acclimated, it’ll take you longer to reach this core body
temperature since your body is better at releasing heat, so you’ll be able to
exercise longer in the heat without being limited by fatigue relative to
someone who isn’t heat acclimated.

How Does Exercising in the Heat Affect Your Heart?

As your body diverts more blood flow to your skin to release heat, the
amount of blood your heart pumps with each beat (stroke volume) goes down. At
the same time, your heart rate goes up to compensate for the decrease in stroke
volume. Since muscles need more blood flow during exercise and so does your
skin, the two are essentially in competition with each other. This puts greater
demand on your heart to meet the needs to both skin and muscle. At some point,
the demands become so high that not enough blood flow reaches the skin and heat
can’t be released as readily. At this point, your body temperature can rise to
the point where heat stroke occurs.

Tips for Exercising in the Heat

Hydrate, hydrate, hydrate. Performance declines once you’re 3% dehydrated.
Water is fine if you’re exercising for less than an hour. An electrolyte-rich
drink is best for longer periods of exercise.

Exercise during the coolest time of day. Avoid working out in a hot
environment that’s also humid whenever possible. First thing in the morning is
usually when it’s coolest.

Wear light-weight clothing that’s light in color that “breathes” so your
body can more readily release heat. Save the tight spandex for cooler days.

Give your body about 2 weeks to acclimate to exercising in the heat. Until
then, reduce the intensity of your workout and take frequent breaks. Once your
body has acclimated to the heat, you’ll begin sweating sooner and more
profusely, making it easier to release heat. Plus, plasma volume, the portion
of your blood made up of water and proteins, increases and this helps your
heart maintain a higher stroke volume. Once you’re acclimated, you also lose
less electrolytes like sodium and potassium when you sweat.

The Bottom Line?

Heat has a definite impact on exercise performance. In general, you’ll
fatigue earlier, especially if you aren’t acclimated. Take it a little easier
when you’re exercising in a hot or humid environment. Push fluids even if
you’re not thirsty and dress lightly. Fortunately, your body has the ability to
acclimate to exercising in the heat and you won’t overheat as quickly once it
does.

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

 

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Step Ahead Wellness Center: Mother's Day Special!

Posted by deborah neiman on Wed, May 08, 2013 @ 03:41 PM

Give the Gift of Health this Mother’s Day.. 

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Step Ahead Wellness Center’s

Weight Loss Special designed especially for your mom.

Offer expires June 1st , 2013

 

One simple step, BIG benefits…

                               fitbit for you 

* Schedule an initial consultation and receive 25% off any personal training, exercise class, Optifast package, or visit with doctor & nutritionist.

 

* Offer includes a FREE Fit Bit fitness/nutrition tracker!

 

Call us today at 908-470-2235 or

email drneiman@stepaheadwellnesscenter.com

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