Step Ahead Wellness Center Blog

Enjoy this Snowstorm with Calorie Burning Winter Sports... see the breakdown below..

Posted by deborah neiman on Fri, Jan 03, 2014 @ 06:41 AM

 

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Don’t let this snowstorm sideline you from exercising!  Stick with your weight loss goals by going outdoors today!  Take advantage of this beautiful winter weather with these calorie burning activities that can be done alone, or with your family and children.  For more fitness tips, contact Step Ahead Wellness Center's certified personal trainer and fitness director, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com.  Visit www.stepaheadwellnesscenter.com to take advantage of our latest healthy weight loss specials!

 

 

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

Tags: Personal Weight Loss, HEALTHY DIET SHORTCUTS, healthy holiday snack, low calorie snacks, diabetes recipes for the holidays, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, group excercise classes, Physician Weight Loss, Healthy Recipes, Physician Weight Center, OptiFast, muscle conditioning classes, lose weight in 2014, healthy entertaining, exercise classes, group exercise, lose weight fast, Step Ahead Wellness Center, healthy cocktails

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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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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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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Check Out This Killer Indoor Leg Work Out!

Posted by deborah neiman on Mon, Dec 09, 2013 @ 06:50 AM

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.

 

badweatherworkout

 

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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“Chew your food more before swallowing.”

Posted by deborah neiman on Fri, Nov 15, 2013 @ 11:34 AM

Did you know that chewing more may be one way to reduce food intake and potentially help with weight management? Check out this great article below for the scoop.

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Chewing More Could Mean Eating Less

Author Info

Reviewed by: 
Joseph V. Madia, MD By:

Chewing food more was shown to reduce total food intake in a group of normal weight and overweight people

November 14, 2013

(dailyRx News) When midday hunger hits and it's time to eat, you might not be thinking about how much you chew your food. But by doing so, you could end up eating less.

 

A recent study found a significant decrease in the amount of food eaten when people chewed their food more.

The authors of this study noted that chewing more may be one way to reduce food intake and potentially help with weight management.

Chew your food more before swallowing.

This study was led by James H. Hollis, PhD, of the Department of Food Science and Human Nutrition at Iowa State University. The research team examined whether increasing the number of chews before swallowing food affected meal size in normal weight, overweight and obese people.

Dr. Hollis and colleagues analyzed data from 45 people between the ages of 18 and 45 in Ames, Iowa.

People were excluded from this study if they had previously used or were currently using tobacco products, were underweight, had a history of gastrointestinal disease, were on medication that altered appetite, were dieting or restricting calories, were allergic to the test foods or were pregnant or lactating.

At the beginning of the study, participants were given five servings of Tostino’s pizza rolls and asked to report how many times they chewed their food before swallowing. A researcher sat with each participant to confirm this number.

After this assessment, participants attended three test sessions during their usual lunch time. Each test session was seven days apart.

On each test day, participants were asked to eat their usual breakfast and to avoid alcohol or strenuous exercise for 24 hours before the test session. They were also told not to eat or drink any food after breakfast, with the exception of water, until the test session began.

During the test session, each participant was given 60 Tostino’s pizza rolls. They were told how many times they had to chew before swallowing. Some participants were told to chew their food the same number of times that they chewed at the beginning of the study, some were told to increase their number of chews by 50 percent and some were told to double their number of chews.

Food intake, meal duration, average eating rate and appetite ratings were recorded at the end of every meal for all test sessions.

The researchers found that participants who increased their number of chews by 50 percent ate 9.5 percent less than participants who were told to chew their food the same number of times.

Participants who doubled their number of chews decreased their food intake by about 15 percent compared to those who were told to chew their food the same number of times.

The researchers also found that increasing the number of chews increased meal duration and reduced eating rate.

The researchers did not find a significant difference, however, in appetite ratings between the groups.

The authors of this study noted that normal weight participants had a slower eating rate than overweight and obese participants, which supports previous research. They concluded that more studies are needed to determine the long-term effects of increased chewing on body weight.

This study was published on November 9 in the Journal of the Academy of Nutrition and Dietetics.

The study authors reported no competing interests.

http://www.dailyrx.com/chewing-food-more-was-shown-reduce-total-food-intake-group-normal-weight-and-overweight-people

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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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Tags: Exercise, diet, HEALTHY DIET SHORTCUTS, thanksgiving diet, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, healthy thanksgiving recipes, Healthy, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, lose weight, online nutrition, OptiFast, Doctor, healthy thanksgiving, healthy thanksgiving tips, Weight Loss Center, motivation, low calorie vegetables, wellness, healthy entertaining, exercise classes, group exercise, lose weight fast, Step Ahead Wellness Center, thanksgiving tips, weight loss apps

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

Tags: Personal Weight Loss, Exercise, diet, meal plans, HEALTHY DIET SHORTCUTS, Loeys Dietz Foundation, mother'day, fitbit, fatty foods, healthy eating, fat burning classes, Dr. Neiman, high protein, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, group excercise classes, Healthy, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, lose weight, online nutrition, OptiFast, muscle conditioning classes, Doctor, health, Weight Loss Center, motivation, low calorie vegetables, low carb, healthy entertaining, exercise classes, group exercise, lose weight fast, Step Ahead Wellness Center, healthy cocktails

FDA to Ban Trans Fat in Foods

Posted by deborah neiman on Fri, Nov 08, 2013 @ 10:40 AM

FDA to Ban Trans Fats in Foods

The artificial additives are linked to heart trouble, doctors say

U.S. health officials announced Thursday a plan to phase out heart-harmful trans fats in processed foods and restaurant fare.

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U.S. Food and Drug Administration Commissioner Dr. Margaret Hamburg said the proposed restrictions on the use of trans fats could prevent 20,000 heart attacks a year and 7,000 deaths.

"The agency has made a preliminary determination that partially hydrogenated oils, a major source of artificial trans fat in processed foods, are not generally recognized as safe for use in food," Hamburg said during a morning news conference. "This is an important step for removing harmful trans fats from processed foods."

Many food companies and restaurants have eliminated trans fats over the past decade, in part because of FDA nutrition label changes enacted in 2006. And some local governments, including New York City, already prohibit their use.

These restrictions have helped reduce trans fat intake among Americans from 4.6 grams daily in 2003 to about 1 gram a day in 2012, the FDA said.

Even so, Hamburg said trans fats "remain an area of significant public health concern." Heart disease is the leading cause of death in the United States. The Institute of Medicine concluded that trans fats provide no known health benefits and there is no safe level of consumption of trans fats, Hamburg added.

The medical community welcomed the news about trans fats.

"This represents a very important move by the FDA to help further reduce trans fat dietary intake and improve cardiovascular health in the United States," said Dr. Gregg Fonarow, spokesman for the American Heart Association and a cardiology professor at the University of California, Los Angeles.

Many cookies and other baked goods, some microwave pizzas, ready-to-eat frostings and a host of other everyday foods contain trans fats, which are often labeled partially hydrogenated oils.

Trans fats raise total blood cholesterol levels even more than saturated fats, which can lead to heart disease, Fonarow said. They also raise LDL (bad) cholesterol and lower HDL (good) cholesterol when used instead of natural oils, he said.

Clinical trials of diets containing trans fats have shown an increased risk of heart attack and premature cardiovascular death, Fonarow added.

Currently, trans fats fall in a category of additives "generally recognized as safe" by the FDA. Under the new proposal, they would be removed from that list and food manufacturers would need to petition the agency before using them. But FDA approval of such petitions is considered unlikely.

Widely used to improve the shelf life, flavor or texture of foods, trans fats are made by adding hydrogen to vegetable oil to solidify it.

Many restaurant chains no longer use trans fats, but smaller restaurants may still get trans fats-containing foods from suppliers or use the fats for frying.

The FDA said it would take public comments for two months before setting a timeline to complete the phase-out. "We need to know how much time would be needed for industry to remove partially hydrogenated oils from processed food products should this preliminary determination be finalized," Hamburg said.

Dr. Kenneth Ong, the interim chief of cardiology at Brooklyn Hospital Center in New York City, said there are "only a couple of reasons manufacturers use trans fats -- maybe the taste and perhaps the cost. But I am not familiar with any health benefits. In fact, there is much more data to show the opposite."

Samantha Heller, senior clinical nutritionist at NYU Langone Medical Center in New York City, said the only real way to know if a food contains trans fats is to look at the ingredient list for "partially hydrogenated" oils. "This means there are trans fats in that food. Put it back on the shelf and find another option," she said.

Added Rebecca Solomon, a clinical nutrition coordinator at Mount Sinai Hospital in New York City: "Nothing good can come from people consuming trans fats. At the end of the day our food technology is sophisticated enough that there are healthier alternatives."

By Steven Reinberg and Margaret Farley Steele
HealthDay Reporters

More information

The U.S. Centers for Disease Control and Prevention has more about trans fats.



SOURCES: Gregg Fonarow, M.D., spokesman, American Heart Association, and professor, cardiology, University of California, Los Angeles; Kenneth Ong, M.D., interim chief, cardiology, Brooklyn Hospital Center, New York City; Samantha Heller, M.S., R.D., senior clinical nutritionist, NYU Langone Medical Center, New York City; Rebecca Solomon, clinical nutrition coordinator, Mount Sinai Hospital, New York City; Nov. 7, 2013, news conference with Margaret Hamburg, M.D., commissioner, U.S. Food and Drug Administration

http://m.healthday.com/iphone_article.htm?CID=0B3F45B2&NFID=C&articleId=681939

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