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

 

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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!

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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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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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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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15 Ways to Avoid Holiday Weight Gain

Posted by deborah neiman on Mon, Dec 16, 2013 @ 10:26 AM

Is it possible to celebrate the season without packing on pounds? You bet! We found 10 simple strategies for preventing holiday weight gain (plus a painless way to actually knock off weight).

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Beware the festive 15!

Even if you have superhuman willpower, the holiday season is challenging for everyone. Staying on track can seem so daunting, you feel like swan-diving into the eggnog and sending your sensible routine into hibernation until the New Year. But, as we all know, excess pounds don't disappear along with the decorations. And nobody wants to start the new year in the hole, body-wise. 

Turns out, there's no need to. "You can have fun without throwing away your healthy habits," says Elisa Zied, RD, author of Nutrition at Your Fingertips. Check out our 15 rules for a no-gain season. You can indulge and still wake up the same size (or less!) come New Year's Day.

Weigh yourself twice a week

That's often enough to make sure you stay on track, but not so often that you take all the fun out of holiday noshing, says Michael Dansinger, MD, an assistant professor at Tufts University School of Medicine. Step on the scale first thing in the morning when your stomach is empty.

Start your day with a bang

Exercising in the morning can help ensure better behavior all day long, according to a study published in the journal Medicine and Science in Sports and Exercise. 

Using brain scans, researchers found that when women worked out in the a.m., they not only moved more the rest of the day, but they also responded less to pictures of tempting food compared with the days they didn't do a morning workout. The upshot: fewer cravings for high-fat fare.

Be picky, picky, picky

Peruse the buffet before you load your plate to avoid foods you don'treally want, suggests obesity expert Tim Church, MD, a professor at Pennington Biomedical Research Center at Louisiana State University. If, for instance, you could take or leave sushi but adore sliders, don't start with the tuna rolls hoping to be able to resist the two-bite burger. 

"If you pick the stuff you really want and have it in moderation," Dr. Church notes, "you'll stave off those cravings that can get you in trouble later on."

Just say no—everywhere

Willpower is like a muscle: Work it and you get stronger. What's key is to practice keeping yourself in check in non-food situations, too. "Whether you're driving in rush hour traffic or dealing with a temperamental kid, there are challenges that require self-control," Dr. Dansinger says. 

Succeed in not honking at that rude driver, he explains, and you'll be better able to resist dessert at the party.

Avoid banking calories

Cutting back all day so you can indulge at an event that night only sets you up for a pig-out. 

Why? You're freaking starving! "It's easy to get out of control when you're faced with high-calorie choices," says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet. 

Be sure to eat your three squares and a couple of snacks. Aim for lots of fruits and veggies, whole grains, and lean protein.

Concentrate your workouts

So what if you can't get to your favorite yoga class or find time for the treadmill? "Even just 15 minutes can help you maintain your fitness level," Dr. Church says. For example, jumping rope for 15 minutes torches about 190 calories; a quick yoga sequence at home can help you stay flexible.

Don't swear off desserts

But practice the three-bite rule to keep your sweet tooth in check. "You'll get that amazing first taste, a satisfying middle one, and then a lingering third bite," Zuckerbrot says.

Avoid morning-after food

Have the night of your life, then send guests home with food-filled Tupperware. "It's the leftovers that do you in," says Lauren Slayton, RD, founder of Foodtrainers in New York City.

Drum up some willpower

Under the spell of that peppermint bark you co-worker brought to the office? Before you succumb, try this simple trick: Place the thumb and fingers of one hand on your forehand, a half inch apart. 

Tap each finger one at a time, once per second, telling yourself, "Hold on." Wait 15-20 minutes (return phone calls, check email), and the craving will disappear, according to Tufts University Research. Sounds crazy, but it works.

 

Repeat after us: Out of sight, out of mind...

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Cut back on diet soda

In fact, any bubbly beverage can lead to belly bloat, explains Zuckerbrot. "The carbon dioxide trapped in the bubbles of fizzy drinks causes a buildup of air, which can lead to gas.

Eat your H20

Instead of trying to down eight glasses of water (near impossible when you're busy), have a green salad with a drizzle of balsamic vinaigrette and a few slices of avocado. "These water-rich foods help keep you hydrated, so that everything moves through your system faster," Zied says.

Brew up a pot of peppermint tea

Research shows peppermint can help calm stomach muscles and reduce gas. Not a fan? Try chamomile, suggests Bonnie Taub-Dix, RD, author of Read It Before You Eat It.

Chew slowly

We know: When your to-do list is never-ending, it's hard to make yourself downshift, even at mealtime. But eating fast is a quick recipe for an expanded waistline. 

Here's why: "The more air you swallow, the more bloated you'll get," Taub-Dix notes.

Get plenty of potassium

The nutrient counterbalances sodium, so you retain less water, Zuckerbrot explains. Our favorite potassium possibilities: bananas, papayas, kiwis, strawberries, and cantaloupe. 

Or serve up some asparagus or dandelion greens to get the bonus of a natural diuretic.

Keep calm and kick cravings

Stressed by the sight of that holiday spread? Take deep breaths before you grab a plate. Research suggests that women who practice stress reduction techniques are able to prevent weight gain. 

Close your eyes and focus on your reaching for 30 seconds. Then reevaluate whether you really want to fill your plate; chances are you don't.

by Alyssa Shaffer
From Health magazine

http://www.health.com/health/gallery/0,,20646043_last,00.html


Tags: diet, HEALTHY DIET SHORTCUTS, diabetes recipes for the holidays, Diet and Nutrition, healthy eating, Dr. Neiman, Doctor Supervised Weight Loss, Doctor, Desserts under 200 Calories, holiday weight loss, diabetes and weight loss, holiday weight gain, healthy holiday recipes, healthy entertaining, Step Ahead Wellness Center, healthy cocktails

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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DON'T LET HOLIDAY TRAVEL SIDELINE YOUR FITNESS GOALS!

Posted by deborah neiman on Tue, Dec 10, 2013 @ 06:43 AM

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Don’t let holiday travel sideline your healthy fitness/weight loss goals! Many people find that during holiday travel, their workout regimen seems to get thrown out of whack.  Fortunately,
with a little planning and determination, you can maintain your fitness level, no matter where you are. 

Step Ahead’s fitness director, certified personal trainer, Noelle Lusardi, says “the key is to be creative and remember that even short workouts are better than no workouts at all.”

Here are a few tips from Noelle on how to stay fit while traveling this holiday
season…

Do An Intense Workout in Your Hotel Room or Wherever…

Customize your own 30-minute workout combining three lower body workouts (squats or lunges) and three upper body exercises (modified push-ups or chair dips).

Warm up and increase your heart rate with exercises like marching or jogging in place, then do 10-20 repetitions of a lower body exercise and 10-15 repetitions of an upper body exercise. Follow this with a minute of jumping jacks or jogging in place. Repeat this routine two or even three times and then add in some core work such as planks, lower back extensions and crunches. Finish with stretching.

Bring Tubes, Bands and More…

Don't leave home without easy to carry fitness equipment.  Bring your tubes, bands, bathing suit if you can swim, good music and you’ll be on your way to sticking with your fitness routine this holiday season. 

Get a Jump Rope...

Jumping rope is a great way to get in a few minutes of intense cardio workout and it can be done just about anywhere. If you don’t have a jump rope, climb the stairs several times at a
fast pace and feel your heart rate soar.

Remember to Plan to Relax…

Don't overdo it. Staying fit is important, but stay grounded and remember the real reason for the holidays is to spend quality time with those who are important to you.  Practice Yoga is a great way to regroup, relieve stress and relax your body. 

For more holiday fit tips, or fitness questions in general, contact Noelle Lusardi directly at noelle@stepaheadwellnesscenter.com.  Lastly, have a very happy and peaceful holiday from all of us at Step Ahead Wellness Center.  Check out our latest healthy weight loss special offer at
www.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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Back To The Basics

Posted by deborah neiman on Tue, Nov 05, 2013 @ 10:31 AM

Healthy eating is all about balance – eating the right amount to match how active you are, and enjoying a variety of foods, so you get all the nutrients you need.

To function properly, the human body requires over 50 nutrients. No one single food or drink can provide us with all these nutrients at once, which is why eating a variety of foods in the right amounts each day is important to good health.


Use the portion plate to help you choose the right foods

nhw portion plate resized 600

 

http://www.nestle.com/nhw/nutrition-basics

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