Step Ahead Wellness Center Blog

Lose Weight and Keep It Off at Step Ahead Wellness Center

Posted by deborah neiman on Fri, Sep 04, 2015 @ 08:05 PM

Mary lost 35 pounds after 3 months on the Step Ahead Wellness Program. After 4 months, guess what happened? She lost another 6 pounds! After 4 months and 41 pounds lighter, Mary shares her story to inspire others to take a personalized approach to weight loss. In her own words, here's her story...

Photo of Mary before joining Step Ahead Wellness Program

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Photo of Mary 4 months later, after losing 41 pounds on the Step Ahead Wellness Program... and she's still going strong on her weight loss journey! 

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"Are you thinking about losing weight? Yes? That’s great. But are you committed to losing weight? There is a difference. If you are ready to make the commitment, then read on.

At Step Ahead Wellness, you will find an incredible team of professionals ready to assist you throughout the journey. However, it is up to you to take their knowledge and use it effectively. Think of it as similar to someone handing you a million dollars. You could either invest it wisely, or spend it foolishly. Which is better in the long run? Losing weight is not a temporary fix to a problem. You need to be totally invested and ready to plan for your future – your healthy future.

What is unique about Step Ahead? Well, simply stated, it’s the individual approach. You will have one on one consultationwith the doctor, nutritionist and personal trainer. They don’t talk at you, they talk with you. They listen to your situation, your concerns, and your goals. A program is then designed for YOU. A friend of mine and I are both clients at Step Ahead, and we are achieving our weight loss goals in different ways. Sari, Noelle, and Dr. Neiman take the time to craft what is going to work best for you; it is not a one size fits all program.

Sure, there are plenty of weight loss programs out there. However, if you really want to learn how to eat properly, how to exercise appropriately for your age, and have your health and well-being monitored throughout the process, then look no further than Step Ahead Wellness. I can assure you it was one of the best decisions I have ever made."

-Mary M.

Lose weight and gain confidence with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance. 

Sincerely,

Dr. Deborah Neiman MD

49 U.S. Highway 202
Far Hills, NJ  07931 
908-470-2235 
www.stepaheadwellnesscenter.com

 

 

Tags: jumpstart diet, Lose weight and lee it off, health insurance coverage, health insurance, Doctor Supervised Weight Loss, Doctor, diet to lose weight, best weight loss

Summer Fitness Trend... Stand Up Paddleboarding

Posted by deborah neiman on Wed, Jun 17, 2015 @ 10:58 AM

Health and Fitness Benefits of Stand Up Paddleboarding

SUP

Stand up paddle boarding (SUP) is becoming more popular each year. Hawaiians have been using it for years as a means to keep fit when the waves are not adequate for surfing.

By using a paddle board surfers were able to enjoy the water and obtain some exercise simultaneously.

In the last several years millions of people have begun to enjoy paddle boarding, while standing. People now engage in stand-up paddling to enjoy the water, spend time with friends, and to improve their fitness level.

An Intense Workout

SUP can provide you with a very good overall workout. You will make use of balance and strength in order to remain upright and propel yourself in the water.

The level of intensity you will experience will be variable and be dependent on your venue.

If you are paddling in the ocean and there are a lot of waves and an ocean current, your workout will be intense. If you are simply drifting in relatively placid waters, it will not be so hard-core.

Core Benefits

Paddle boarding will provide you with a great core workout as well. Almost every muscle in the body is used at some point.

A large part of SUP is balance. Your leg muscles will be hard at work attempting to maintain your balance.

In addition, paddling utilizes the arms, back, and shoulders to propel the paddleboard in the water. The core back and abdominal muscles are constantly at work to maintain your balance.

Low Impact

An additional benefit that SUP provides is that it is a very low impact exercise. Therefore, it is unlikely that you will do damage to the tendons and ligaments of your joints.

If you lift weights in the gym or you engage in high impact sports, then your likelihood of injury is far higher than with stand-up paddling.

SUP is particularly useful for runners that are experiencing shin splints or knee and hip pain.

With this type of sport it is possible to use up a lot of calories without damaging your joints.

SUP Fitness Benefits

One of the clear benefits of SUP is the very fast and obvious improvement of the fitness level of its practitioners.

It is a very good sport to engage in if you are cross-training since it uses almost all the muscles in the body. SUP is a form of simultaneous aerobic and strength training.

Health Benefits

There are numerous health benefits to paddle surfing and the best part is it will not cause any damage to your body while you enjoy them.

The cardiovascular benefits are truly amazing. You will be able to substantially improve your level of cardio fitness.

Of course this translates into many benefits for your body, including a decreased incidence of heart attack and stroke.

In addition, you are going to consume a lot of calories. This will likely translate into a loss of weight.

Most of us are aware of all of the adverse conditions that are associated with being overweight.

You will reduce your chances of getting diabetes, heart attack, stroke, and joint problems by reducing your weight, and SUP can help you accomplish this.

There is one more great benefit to be aware of… it is very relaxing and a great way to relieve stress. Stress, has countless adverse health consequences and negative effects on the body.

I have personally found that stand-up paddling has always been an excellent stress coping method for me. Once I get out on the water and start paddling, I can literally feel my body and mind relaxing as I get into the paddling rhythm.

Improve Your Balance

Many activities and sports require good balance. SUP will definitely improve your sense of balance as you try to stay upright while paddling.

For instance, what football player could not improve his game with better balance? You may fall a lot when your first start out, but if you keep at it your overall core balance will great improve.

A Surfing Alternative

This sport is a very good alternative for people who have difficulty or fear of surfing.

You may have friends that surf, and you want to join the fun, but you are unable to. With SUP, you can still get out there and catch the waves and enjoy the surf with your friends.

Or you may have some health issues that make it difficult for you to surf. Once again SUP is a great alternative.

Yoga

Recently there are numerous people that are experiencing a new fitness activity to do on their boards. They are practicing yoga while paddle boarding.

Performing yoga while on a paddleboard adds an extra dimension of balance to the activity. This can be a lot of fun as well as very challenging for someone who is already an experienced practitioner of yoga.

In addition the ambiance that is associated with paddle boarding is far more pleasant and relaxing than being in a cramped gym or fitness studio. The sun and water will enhance the experience greatly.

A lot of individuals are undecided about purchasing a stand-up paddleboard, however, once they become aware of all the benefits and joys that it has to offer, they may be prompted to give it a try.

What are you waiting for? Give it a try.

Lose weight and gain confidence with a personalizedprogram and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance!


Get Started Today!

 Sincerely,
Dr. Deborah Neiman MD

49 U.S. Highway 202
Far Hills, NJ  07931
908-470-2235
www.stepaheadwellnesscenter.com

Tags: health insurance coverage, fat burning classes, Doctor Supervised Weight Loss, Step Ahead exercise classes, diet to lose weight, exercise classes, lose weight fast, weight loss success

Lose Weight With Spring Recipes That Taste Great

Posted by deborah neiman on Fri, Apr 24, 2015 @ 05:49 PM

Have you ever asked yourself...

How do I lose body fat without losing flavor in my meals?

How can I prepare a meal that my whole family will enjoy that includes heart-healthy fats and good-for-you brain foods?

How can I enjoy a seasonal barbecue without feeling deprived of something sizzling on the grill?

The answer to these questions is simple: A healthy diet starts at home.  All you need is 30 minutes or less and a non-stick pan or grill to make a delicious, healthy recipe that is skinny on the waist but rich in taste. 

CLICK HERE TO START YOUR WEIGHT LOSS SUCCESS!

We now accept health insurance!

shrimp skinny recipe

Out with the old: Shrimp tempura.

In with the new: Shrimp lettuce tacos

Shrimp tempura consists primarily of shrimp that have been battered and deep fried. This dish typically includes a side order of vegetables. The high fat cooking method drives up the calorie level in this dish to about 320 calories. Here's how to slim down the fat and boost the flavor.

Sweet-Ginger Shrimp Tacos

1/2 pound jumbo shrimp (about 12 shrimp)

1 tablespoon grated ginger

2 tablespoons fresh lime juice

1 tablespoon light soy sauce

1 teaspoon honey

2 teaspoons peanut oil

8 ounces sliced mushrooms

romaine lettuce leaves

1. Add peanut oil to nonstick skillet over medium heat.

2. Add ginger and cook 1 minute.

3. Saute mushrooms for 3-4 minutes. Stir in shrimp and cook for 2-3 minutes until no longer pink.

4. Stir in lime juice, honey, and soy sauce. Divide shrimp mixture and wrap in lettuce tacos.

Makes 4 appetizer servings: 103 calories each: 2 ounces shrimp (3 shrimp) & mushrooms mixture

As an entree, this recipe makes 2 servings: 206 calories each: 4 ounces shrimp (6 shrimp) & mushroom mixture

Tomato-Glazed Shrimp Tacos

1/2 pound jumbo shrimp

2 tablespoons tomato paste

2-3 tablespoons red wine vinegar

1 tablespoon olive oil

1/2 teaspoon crushed red pepper

1/2 teaspoon dried basil

2 minced garlic cloves

PAM cooking spray

1. In a bowl, combine the olive oil, tomato paste, red wine vinegar, garlic, red pepper, and basil.

2. Add shrimp and toss to coat.

3. If you have time, cover and refrigerate for 1 hour to allow flavors to blend.

3. Spray nonstick skillet with Pam or grill over medium heat. Add shrimp and stir-fry for 3-4 minutes, until shrimp is no longer pink. Divide shrimp mixture and wrap in lettuce tacos.

Makes 4 appetizer servings: 97 calories each 2 ounces shrimp (3 shrimp)

As an entree, this recipe makes 2 servings: 194 calories each: 4 ounces shrimp (6 shrimp)

 

Sincerely,

Dr. Deborah Neiman MD,

Sari Greaves, RDN & Noelle Lusardi, CPT

49 U.S. Highway 202 Far Hills, NJ 07931 908-470-2235

Tags: quick weight loss, losing weight tips, losing weight fast, diet to lose weight, best weight loss

Easy Diet Secrets That Work

Posted by deborah neiman on Wed, Nov 19, 2014 @ 02:46 PM

During the holidays, preparing healthy meals does not have to be a hassle. Look no further than your kitchen pantry. With just a few simple ingredients, you can transform everday dishes into delicious low calorie recipes.

easy diet secrets

Diet Secret #1: Reduced Sodium Chicken Stock

Fact: Every tablespoon of butter or oil you use in a recipe adds around 100 calories. That may not sound like a lot, but just 100 extra calories a day can translate into 10 unwanted pounds over a year.

The Good News: Reduced sodium chicken stock is the perfect stand-in for oil or butter in sautés. It adds flavor to whatever you’re cooking, enough lubrication so that food doesn’t stick, and you’re now getting a fraction of the calories.

Healthy Tipping Point: Start with a quarter-cup of stock per 2 cups of chopped vegetables, which adds only 5 calories of full-bodied flavor. For chicken dishes, work your way up to one cup by gradually stirring in a few tablespoons at a time in a skillet set to medium-high heat. You have now mastered the art of fat-free sautéing! Use reduced sodium stock, which contains at least 25% less sodium than traditional varieties.

Diet Secret #2: Sundried Tomatoes

Fact: There’s no doubt that sandwich spreads are brimming with fat. Mayonnaise, which is an emulsion of oil, eggs, egg yolks, water, vinegar and spices, contains 1440 calories, 160 grams fat, and 24 grams of artery-clogging saturated fat per cup. Granted you may not be eating a whole cup on your turkey sandwich, but at 100 calories per tablespoon, the small dose of vitamins K, E, A, and B12 you ingest come at a high calorie cost. What’s a mayo lover to do? 

 The Good News: With one simple flavor-boosted tweak, you can have your mayonnaise and eat it too. Sundried tomatoes are what I like to call your sandwich’s secret weapon, packed with vitamins A, C and lycopene. Sundried tomatoes also possess a unique taste element called umami, which adds a savory flavor that compliments your sandwich ingredients.

Healthy Tipping Point: Stir together half of a chopped sundried tomato with 2 teaspoons of light mayonnaise for a delicious 45-calorie spread. For a creamier consistency, use an immersion blender to combine the sundried tomatoes and mayonnaise; it takes only 30 seconds! 

Light mayo contains a higher percentage of water than oil in the ingredient list. Choose a canola-or olive oil-based light mayonnaise to lock in heart-healthy fats. Look for short ingredient lists to avoid fillers, like high fructose corn syrup, found in some light varieties. You have now replaced a major culprit of sneaky calories found in high-fat condiments.

Who can deny the heart health benefits of avocado, olive oil, and chickpeas that have earned guacamole and hummus their reputations healthy party dips? If you want to reap the nutritional benefits of these foods without adding inches to your waistline, use them as a sandwich spread instead of as a dip. Just one tablespoon of hummus or guacamole will enhance the flavor of your next sandwich and contribute only 30-40 extra calories. This is the perfect portion-control solution if you are tempted to overindulge on chips and dip.

Diet Secret #3: Ground Flaxseeds and Almonds

Fact: Breaded food has a satisfying crunchy texture when used as a coating on baked foods. A quarter-cup serving of traditional breadcrumbs contains 120 calories but only 1 gram of fiber that Americans desperately need to consume more of on a daily basis. For optimal health, men and women should aim for a minimum of 25 grams of fiber daily, preferably from natural sources such as whole grains, fruits, vegetables, legumes, nuts, and seeds.

The Good News: Instead of breadcrumbs, something, create a crunchy coating of ground flaxseeds and almonds. This mixture works just like breadcrumbs, but you get a nutrient package of fiber, vitamin E and omega-3 fats, all defenders against inflammation. Flaxseeds have a light nutty flavor, which can perk up the flavor of cereals, salads, casseroles, soups, pasta, and baked goods.

Healthy Tippong Point: The swap is simple. Fold in 1 teaspoon of sliced almonds for every 3 tablespoons of ground flaxseeds. This 100-calorie heart-healthy coating adds an irresistible crunchy texture to anything from chicken cutlets to French toast.You can buy pre-ground flaxseed meal in the health section or cereal aisle at your local grocery. This fiber-boosting diet shortcut is as easy as grabbing a fiber-one bar.

Diet Secret #4: Chinese Five Spice  

Fact: Many fat-free marinades are loaded with sugar and sodium. How can you jazz up the flavor of meat, seafood, chicken, or vegetables without falling into the salt and sugar trap?

The Good News: Amp up the flavor of traditional dishes with Chinese five spice powder. This pantry staple is like a spice rack in a bottle. The blend contains cinnamon, star anise, fennel, ground cloves, and black pepper, which adds a delicate balance of sweet and spicy flavors to any meal. Not only are you slashing sodium, sugar, and calories, but you are loading up on antioxidants to reduce inflammation.

Healthy Tipping point: A little goes a long way, so start out with a teaspoon of Chinese five spice for a meal for four people.

Even the most apprehensive cook will feel inspired to use these flavor boosters. It’s an easy first step to peel off extra pounds and pack in essential nutrition. Searching for more doctor weight loss tips?

Optifast 4 Week MembershipStep Ahead Wellness Center is conveniently located at 49 U.S. Highway 202 Far Hills, NJ 07931 Email DrNeiman@stepaheadwellnesscenter.com or call us 908-470-2235

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POWER WALK/YOGA STRETCH CLASSES START TOMORROW NIGHT!

Posted by deborah neiman on Tue, Jun 03, 2014 @ 06:08 AM

POWER WALK/YOGA STRETCH CLASSES IN THE PARK START TOMORROW NIGHT!!!

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Tags: losing weight tips, summer weight loss, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, doctor supervised weight loss center, personal training, diet to lose weight, lose weight in 2014, lose weight fast, Step Ahead Wellness Center

Nutrition Coffee Chat

Posted by deborah neiman on Fri, May 30, 2014 @ 03:58 PM


Take a  coffee break on Fridays from  12:00-12:30 pm. Sip on a skinny beverage and get FREE health and fitness advice from our expert nutritionist and contributor to the Dr. Oz show, Sari Greaves R.D.N.

Today's topic at Nutrition Coffee Chat:

Test your diet personality! Are you a mindless muncher, a cravings crasher, or a time-crunched dieter? If you missed today's coffee chat and would like to take our diet personality quiz, email sari@stepaheadwellnesscenter.com.

Nutritionist's grocery picks of the week: Sari presented healthy meal and snack products  including Barney's  Natural Almond Butter, Light 'n Fit 80-calorie greek yogurt, and Veggie Patch Heat 'n Eat Falafel bites, 

Event location: Starbucks coffee shop

428 US Highway 202/206, Bedminster Township, NJ,. 07921. Reserve your spot by emailing sari@stepaheadwellnesscenter.com or call 908.470.2235.

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Tags: quick weight loss, losing weight tips, losing weight fast, diet to lose weight, best weight loss, lose weight fast

POWER WALK/YOGA STRETCH CLASSES IN THE PARK

Posted by deborah neiman on Wed, May 28, 2014 @ 12:55 PM

We are taking you outside this summer with our weekly Wednesday night

POWER WALK/YOGA STRETCH CLASSES IN THE PARK START NEXT WEEK!!!

Finish your hump day with this amazing hour of movement.  See details below...

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Tags: losing weight tips, physician weight loss program, losing weight fast, Diet and Nutrition, Doctor Supervised Weight Loss, Personal Trainers, lose weight, Yoga classes, weight loss goals, diet to lose weight

Memorial Day Recipe:Barbecue Meatballs

Posted by deborah neiman on Wed, May 21, 2014 @ 02:46 PM

meatballThe sun’s out! Whether you’re hosting a backyard gathering or planning a picnic lunch at the park, opt for fresh, healthful renditions of popular barbecue fare. Kick off this summer with Step Ahead Wellness Center’s Barbecue Chicken Meatballs.

Meatballs:

2 pounds 98% fat-free ground chicken

1 egg

1 teaspoon garlic powder

Ground pepper

Olive Oil spray

Sauce:

1 6-ounce can tomato paste

½ cup teriyaki sauce

½ cup apple cider vinegar

1/3 cup brown sugar

1. Preheat oven to 400 degrees. Spray two 9 x11 inch Pyrex pans with olive oil. To make the meatballs, combine the ground chicken, egg, garlic powder, and pepper in a large mixing bowl.

2. Create 30 meatballs each the size of a tennis ball, place them in pans, cover with foil, and bake for 15 minutes. Remove foil and bake for another 15 minutes until meatballs are slightly browned and have an internal temperature of 165 degrees.

3. Combine all of the sauce ingredients in the slow cooker. Add the cooked meatballs and coat with the sauce. Cover and cook on high for 1-1 ½ hours until meatballs are fully glazed.

Makes 15 servings, 2 meatballs = 110 calories

Last call to reserve a spot at Friday Morning Nutrition Coffee Chat on May 23rd!

Join Step Ahead’s Nutritionist & contributor to the Dr. Oz show, Sari Greaves R.D.N. at Starbucks coffee shop in Bedminster (428 US Highway 202/206, Bedminster Township, NJ 07921) on Friday, May 23rd from 10:00-10:30 AM. Enjoy a free skinny coffee and chat about your diet. Sari will also discuss seasonal nutrition topics and latest diet trends. Reserve a spot by emailing sari@stepaheadwellnesscenter.com

 

Tags: quick weight loss, losing weight tips, losing weight fast, diet to lose weight, best weight loss, lose weight fast

POWER WALK/YOGA STRETCH CLASSES IN THE PARK START JUNE 4... call today to reserve your spot!

Posted by deborah neiman on Fri, May 09, 2014 @ 02:37 PM

Join us every Wednesday evening this summer for an hour of movement that will restore, rejuvenate, strengthen and energize you... after a long day at work or home with the kids/family.

Email our fitness director Noelle Lusardi at Noelle@stepaheadwellnesscenter.com for more info or to sign up!

We look forward to walking and stretching with you!

 

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Tags: Personal Weight Loss, Sari Greaves, quick weight loss, memorial day weekend, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, Physician Weight Loss, Nutrition, Physician Weight Center, diet to lose weight, lose weight in 2014, Weight Loss Center, lose weight fast

UPCOMING STEP AHEAD SPRING EVENTS!!

Posted by deborah neiman on Wed, May 07, 2014 @ 02:05 PM
OPTIFAST Support Group
Meet, greet, and connect with others following the OPTIFAST Weight Loss plan. Join our  OPTIFAST Support Group WEDNESDAY MAY 14TH 5:00-5:30 PM. Learn easy tips & tricks to help achieve your personal  weight loss goals. Support Group meets in Step Ahead Waiting Lounge. RSVP by May 12th  to sari@stepaheadwellnesscenter.com
Friday Morning Nutritionist Coffee Chat
Join Step Ahead’s Nutritionist & contributor to the Dr. Oz show, Sari Greaves R.D.N. at Starbucks coffee shop in Bedminster  (428 US Highway 202/206, Bedminster Township, NJ 07921)   FRIDAY MAY 16TH 10:00-10:30 AM. Enjoy a free skinny coffee and chat about your diet. Sari will also discuss seasonal nutrition topics and latest diet trends. RSVP by May 12th  to sari@stepaheadwellnesscenter.com

Tags: quick weight loss, losing weight tips, losing weight fast, diet to lose weight, best weight loss, lose weight fast