Step Ahead Wellness Center Blog

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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TODAY IS "GIVE-AWAY" WEDNESDAY AT STEP AHEAD!

Posted by deborah neiman on Wed, Apr 30, 2014 @ 12:17 PM

Wednesday is “GIVE-AWAY” DAY at Step Ahead!

 

 

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Come in for a weigh-in, personal training session, or check
in with the Doctor and Registered Dietitian and leave with these

Step Ahead Customized 100 calorie packs.
Enjoy only 65 calories of veggie sticks and 35 calories of popcorn for a delicious 100 calorie snack!


Call Erica at 908-440-2235 to schedule your appointment. 

 Don’t delay… offer is good for today only and while supplies last.

We hope to see you today!!

 

For more information on all the weight loss programs we
offer, visit us at www.stepaheadwellnesscenter.com

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Recipe Corner: Brie Cheese & Avocado Quesadillas

Posted by deborah neiman on Fri, Apr 25, 2014 @ 04:49 PM

brie quesadillaDid you know that an average restaurant quesadilla packs 1,000 calories!We gave this classic Mexican dish a skinny makeover. Spicy arugula and creamy avocado blends beautifully with the creamy aromatic cheese. For a crunchy & sweet element, substitute the avocado with a sliced Gala apple.

 

Ingredients        

1 tablespoon Dijon Mustard

2 teaspoons apple cider vinegar

3 (100-calorie) whole grain tortillas

3 ounces of Brie Cheese, rind removed and sliced

½ avocado, sliced

3 cups baby arugula

Nonfat plain greek yogurt (optional for dipping)

 

  1. Stir mustard and cider in a small bowl.
  2. Heat a nonstick skillet over medium heat. Spread each tortilla with 1 ½  teaspoons of mustard mixture. Place tortilla in pan and arrange 1/3 of cheese slices over half of tortilla. When cheese melts, arrange 1/3  of avocado slices over cheese and top with 1 cup arugula.
  3. Fold tortilla in half and cook 2 minutes on each side until golden brown. Remove from pan.
  4. Repeat procedure twice with remaining 2 tortillas. Cut each quesadilla into 4 wedges. Serve with Greek yogurt as dip.

 

Makes 6 servings, 3 quesadillas (serving size: 2 wedges): 132 calories

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TODAY IS "GIVE-AWAY" WEDNESDAY AT STEP AHEAD!

Posted by deborah neiman on Wed, Apr 09, 2014 @ 11:02 AM
Wednesday is “GIVE-AWAY” DAY at Step Ahead!

 

chobani coupon resized 600

 

Come in for a weigh-in, personal training session, or check
in with the Doctor and Registered Dietitian and leave with these

CHOBANI GREEK YOGURT COUPONS
Enjoy Greek yogurt as a healthy snack to fuel your body and take the edge off hunger!


Call Erica at 908-440-2235 to schedule your appointment. 

 Don’t delay… offer is good for today only and while supplies last.

We hope to see you today!!

 

For more information on all the weight loss programs we
offer, visit us at www.stepaheadwellnesscenter.com

 
 
 
   
 
 

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Sari's Delicious Demo of The Week!

Posted by deborah neiman on Mon, Jan 20, 2014 @ 02:44 PM
Sari's Delicious Demo of The Week!

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Snap Dinner Decisions From Your Dietitian

Posted by deborah neiman on Mon, Jan 13, 2014 @ 06:26 PM

Snap dinner decisions

Tags: Sari Greaves, weight loss video, Diet and Nutrition, healthy eating, Doctor Supervised Weight Loss, Fitness, health, diabetes and weight loss, healthy entertaining, Step Ahead Wellness Center, healthy cocktails, healthy dinner recipe

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

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Best Foods to Stockpile for an Emergency

Posted by deborah neiman on Thu, Jan 02, 2014 @ 11:57 AM

Check out this great article from realsimple.com.

Natural disasters—a flood, hurricane, blizzard—often come with little or no warning. Stocking up now on the right nonperishable food items will help you weather the storm with less stress.

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Fueling your body during an emergency is very different from your everyday diet. Because you’ll probably expend more energy than you normally would, you should eat high-energy, high-protein foods. And because you’ll have a limited supply, the higher-quality foods you eat—and the less of them—the better. “In a disaster or an emergency you want those calories,” says Barry Swanson, a food scientist at Washington State University. “You want some nutrients and some fiber—something to keep your diet normal.”

 

“In an emergency, generally you tend to think of meeting more basic needs than preferences and flavors,” says Elizabeth Andress, professor and food safety specialist at the University of Georgia. “But if you plan right, you can have a great variety of foods and nutrients.” Here, Andress and Swanson weigh in on what items you should include.

 

 

What to Always Keep in Your Pantry

These items have lengthy expiration dates, so you can stash them away for long periods of time. Make a list of everything in your stockpile and check expiration dates every 6 to 12 months to keep things fresh. And don’t forget to have a can opener on hand at all times—all that food won’t be of any use if you can’t open it.

Peanut butter
A great source of energy, peanut butter is chock-full of healthful fats and protein. Unless the jar indicates otherwise, you don’t have to refrigerate after opening.

Whole-wheat crackers
Crackers are a good replacement for bread and make a fine substitute when making sandwiches. Due to their higher fat content, whole-wheat or whole-grain crackers have a shorter shelf life than their plain counterparts (check the box for expiration dates), but the extra fiber pays off when you’re particularly hungry. Consider vacuum-packing your crackers to prolong their freshness.

Nuts and trail mixes
Stock up on these high-energy foods—they’re healthful and convenient for snacking. Look for vacuum-packed containers, which prevent the nuts from oxidizing and losing their freshness.

Cereal
Choose multigrain cereals that are individually packaged so they don’t become stale after opening.

Granola bars and power bars
Healthy and filling, these portable snacks usually stay fresh for at least six months. Plus, they’re an excellent source of carbohydrates. “You can get more energy from carbohydrates without [eating] tons of food,” says Andress.

Dried fruits, such as apricots and raisins
In the absence of fresh fruit, these healthy snacks offer potassium and dietary fiber. “Dried fruits provide you with a significant amount of nutrients and calories,” says Swanson.

Canned tuna, salmon, chicken, or turkey
Generally lasting at least two years in the pantry, canned meats provide essential protein. Vacuum-packed pouches have a shorter shelf life but will last at least six months, says Diane Van, manager of the USDA meat and poultry hotline.

Canned vegetables, such as green beans, carrots, and peas
When the real deal isn’t an option, canned varieties can provide you with essential nutrients.

Canned soups and chili
Soups and chili can be eaten straight out of the can and provide a variety of nutrients. Look for low-sodium options.

Bottled water
Try to stock at least a three-day supply--you need at least one gallon per person per day. “A normally active person should drink at least a half gallon of water each day,” says Andress. “The other half gallon is for adding to food and washing.”

Sports drinks, such as Gatorade or Powerade
The electrolytes and carbohydrates in these drinks will help you rehydrate and replenish fluid when water is scarce.

Powdered milk
Almost all dairy products require refrigeration, so stock this substitute for an excellent source of calcium and vitamin D when fresh milk isn’t an option.

Sugar, salt, and pepper
If you have access to a propane or charcoal stove, you may be doing some cooking. A basic supply of seasonings and sweeteners will improve the flavor of your food, both fresh and packaged.

Multivitamins
Supplements will help replace the nutrients you would have consumed on a normal diet.

Check out more great winter storm articles on, http://www.realsimple.com/food-recipes/shopping-storing/emergency-foods-00000000038238/

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Five tips for keeping your weight loss resolutions

Posted by deborah neiman on Mon, Dec 30, 2013 @ 09:53 AM

 Check out this great article from nydailynews.com-

If you've jotted down "lose weight" as your New Year's resolution, you're in good company. While it's said to be the most popular resolution, it's also one of the least successful. But there are a few ways to stay on track in the new year.

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Losing weight is hard to do, but a few adjustments can help keep you committed for the long haul.

First step, recognize that losing weight is a lifestyle, not a diet, says 20-year-veteran clinical nutrition expert Shaynee Roper, LD, RD, of Harris Health System in Houston, Texas. "A lot of people set goals and are really gung-ho in January and February, but then their energy fades because they're not making a lifestyle change."

If you have more than just a few kilos to lose, there isn't a quick fix, and you'll need to stay on task for six to 12 months, or even more, she says.

Roper's top five tips:

1. Set small goals. Opt to lose a half a kilo a week or about two kilos a month. Start cutting out junk food, empty calories, fried foods, and sweets.
2. Jot down everything you eat and drink for two weeks. A food journal can offer clues to your daily habits and pitfalls and help you make decisions about what to eliminate, reduce, and add.

3. Identity your trigger foods. If you know you are likely to gorge on salty snacks or chocolate, keep tempting treats out of reach.

4. Find an eating replacement. Exercise, read a book, or ride a bike rather than snacking. Learn to listen to your body's clues about hunger versus boredom, for example. Exercising 30 minutes a day, four to five times a week, is recommended.

5. Reward yourself. When you achieve a goal you've set for yourself, splurge on a pair of shoes or some other non-food treat.

"When eliminating or reducing certain foods from your diet, pick one or two to start," Roper advises. "Work on these for two weeks before adding more." While it may feel like a slow process, it's a lifestyle change. "Doing it slowly will help you stick with it and make you feel like you're not giving up everything all at once." 



Read more: http://www.nydailynews.com/life-style/health/weight-loss-resolutions-article-1.1228823#ixzz2oyDS4bXE

Tags: healthy holiday snack, Diet and Nutrition, healthy eating, Dr. Neiman, Doctor Supervised Weight Loss, new years resolutions, weight loss goals, lose weight in 2014, best diets 2014, healthy entertaining, lose weight fast, Step Ahead Wellness Center

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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