SPRING 2014 NEWSLETTER
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Spring Fit & Fuel Event
Wednesday, April 23rd 5:30-6:30 pm presented by certified personal trainer, Noelle Lusardi and Nutritionist Sari Greaves. 30-minute exercise class followed by 30-minute cooking demonstration. Event is free, RSVP by April 18th todrneiman@stepaheadwellnesscenter.com
Optifast Support Group
Meet, greet, and connect with others following the Optifast Weight Loss plan. Support group meets every Friday from 11:30-12:00pm and every other Wednesday from 5:00-5:30pm starting May 2nd. Register by emailing sari@stepaheadwellnesscenter.com
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DIET & NUTRITION
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Recipe E-newsletter with Personalized Recipes
Take the hassle out of calorie counting and cooking by signing up for Step Ahead’s weekly recipe, emailed directly to you. Learn how to prepare tasty and nutritious meals from start to finish under 30 minutes. Request a personalized recipe from Step Ahead’s Nutritionist, Sari Greaves. Register by emailing sari@stepaheadwellnesscenter.com
Friday Morning Coffee Chat with Step Ahead’s Nutritionist
Join Step Ahead’s Nutritionist & contributor to the Dr. Oz show, Sari Greaves at Starbucks coffee shop in Bedminster, NJ Friday mornings from 10-10:30 am starting May 2nd. Enjoy a free skinny coffee and discuss your diet with Sari. Sari will also discuss seasonal nutrition topics and latest diet trends. Register by emailing sari@stepeaheadwellneccenter.com
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FITNESS
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SPRING TRAINING SPECIAL
We are offering a "2 FOR 1" spring training special. Buy any one of our personal training packages and bring a friend or family member in to train with you for FREE!! This is a limited time offer so act now to take advantage of it. EmailNoelle@stepaheadwellnesscenter.com if you have any questions or to schedule appointments. Offer is good until June 1!
FREE TRX TRAINING SESSION
Interested in taking your fitness routine to the next level?? Call today to schedule your FREE 30-minute TRX training session, 908-470-2235. What is TRX? The TRX Suspension Trainer is a workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance. TRX delivers a fast, effective total-body workout, helps build a rock-solid core, increases muscular endurance, and benefits people of all fitness levels (pro athletes to seniors).
WALKING/YOGA SUMMER PROGRAM!
We are taking you outside this summer! From June 1 thru Labor Day weekend, our wonderful certified Yoga instructor, Alyssia, will be offering a weekly 30-minute power walk followed by a 30-minute Yoga Stretch class in the park across the street from our office. More detailed info on this exciting new summer program will be out soon! In the meantime, email Noelle@stepaheadwellnesscenter.com if you have questions or want to reserve your spot!
GROUP EXERCISE CLASSES
Our group exercise classes are still in full swing on Monday and Thursday evenings, and Saturday mornings. Email Noelle@stepaheadwellnesscenter.com to sign up or for more info!
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Wednesday is “GIVE-AWAY” DAY at Step Ahead!
Come in for a weigh-in, personal training session, or check
in with the Doctor and Registered Dietitian and leave with these
DELICIOUS MANDARIN ORANGES.
Great source of vitamin A & C.
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!!
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Get Bold at Breakfast With These Super Stir-Ins.
Stay warm and healthy this winter!
Sincerely,
The Step Ahead Team
100-calorie Oatmeal Toppers!
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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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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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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
From Health magazine
79 Calories
3 ounces red wine simmered with 3 cloves and 1 thin orange slice
Rosy red bites
44 Calories
Red velvet mini cupcake with cream cheese frosting and cherry (bakedbymelissa.com)
Grizzly treat
58 Calories
Lindt Milk Chocolate Bear
Minty musts
68 Calories
2 Peppermint malted milk balls(nutsonline.com)
Gingerbread cookie
57 Calories
3- by 2-inch cookie, 1 teaspoonvanilla icing, and 3 Wilton Cinnamon Drops
One for the crunch
73 Calories
3 Pieces peanut brittle (1/2 ounce)
Truly truffle
63 Calories
Fig Truffle (bissingers.com)
Breath-freshening sweets
70 Calories
7 Peppermint Puffs(hammondscandies.com)
http://www.health.com/health/gallery/0,,20543961_last,00.html
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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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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!
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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.
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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Check out this great article from Cleveland Clinic on how to avoid holiday weight gain.
Get a head start this year and schedule a consultation with Dr. Neiman TODAY! (908) 470-2235.
How to avoid holiday weight gain
It seems to happen every holiday season.
You attend parties and office gatherings to share a few festive moments with family, friends, colleagues and lots and lots of food. But when the holiday season is finally over, the bathroom scale reveals that you’ve gained some weight again, much to your chagrin.
Research studies show most adults gain some weight over the holidays. But don’t despair because this year can be different.
“I recommend to my patients that they just try to keep their current weight, as opposed to focusing on losing weight,” says Julia Renee Zumpano, RD, LD, registered dietitian, Preventive Cardiology and Rehabilitation. “Even though it’s hard to resist temptations all around you, there are simple steps you can take that can keep the extra holiday pounds off.”
How can you try to maintain your weight and heart-health during such a tempting time? We’ve conjured up these tips to surviving the holiday hoop-la that is sure-fire success – this season and in the future ones to come.
1. Get moving
One of the most effective ways to maintain or lose body weight is to engage in regular, sustained aerobic activity (*).To burn off those extra calories, kick up your exercise. If you exercise for 30 minutes a day, increase it to 45 minutes. If you exercise three times a week, move it up to five times a week.
Exercise is a great way to burn those extra calories you may be taking in this time of year (remember those iced reindeer cookies you had with lunch?). Here are some ideas to get you moving:
- If you have a stationery bicycle or treadmill at home, dust it off and put it in front of the television or radio for some background entertainment while you’re exercising. Why not watch your favorite television show and exercise at the same time?
- Go to the library and get a book on tape or CD, listen to it and read (so-to-speak) as you exercise.
- Haven’t used your gym-pass in awhile? Hire a personal trainer to teach you effective calorie-burning techniques, or join that kick boxing class you’ve always wanted to try.
- Go for a morning or evening walk alone or with a friend.
- Put a little kick in your cleaning technique. Fire up some music and dance while you clean. Who ever knew cleaning could be so fun?
- Have bad knees or other joints? Don’t worry – water aerobics or swimming is your answer! The water prevents your weight bearing down on the joints and is an effective way to burn calories.
(*) If you haven’t exercised in at least 6-months, check with your doctor first before starting.
2. Aim for seven-a-day
Making sure you eat seven or more servings of fruits and vegetables each day is a great way to help fill-up your stomach but not your calorie level. When compared to other snack foods like chips, crackers and cookies, gram for gram, fruits and vegetables contain fewer calories and tons more nutrients. What’s more – the fiber in fruits and vegetables fill you up faster than traditional snack foods. Pack your refrigerator with bags of cut-up vegetables and whole or cut-up fruits. Grab a bag while on the go or at work. Make a pact with yourself that you’ll eat your five-a-day before you snack on any cookies or other holiday treats. You’re sure to take in fewer calories overall.
3. Control the risk for temptation
Controlling even the slightest chance of coming in contact with ‘tempting’ foods is one way to effectively reduce your intake. While you won’t be able to control all situations, focus on the many ones you can. For example, do you keep candy or cookies at your desk or workspace? Do you frequent the dining room table or pantry where you store all your holiday goodies? Make a mental note of tempting places and try to control them. For example, make a pact with co-workers that goodies will be kept solely in the break room, not at the front desk or in various offices. Mentally plan out how you will avoid tempting situations. If you can’t avoid them entirely, see number 4.
4. Limit to one-a-day
While you can’t control every situation, you can control how much food goes into your mouth. If you are constantly bombarded with holiday parties and displays of desserts or candies you can still effectively help prevent overeating and weight gain. One way is the one-a-day method. Allow yourself one small serving of a cookie or piece of candy each day during the holiday season. Remember that you may have to compensate for it later in the day by reducing your total caloric intake or by burning a few extra calories while exercising. If you aren’t confronted with holiday foods that day, just skip your one-a-day – but don’t compensate and double-up on your serving the next day.
5. Always plan ahead – Never go to a party hungry
Before you go to a holiday party, eat a healthy snack such as a serving of your favorite fruit, fat-free yogurt or a low-fat, whole grain granola bar. When you arrive at the party, you won’t be craving hors d’oeuvres.
“If you’re going to a potluck dinner, bring a healthy dish to share such as a salad, veggie or fruit tray, or a low-fat pudding, Jell-O or fruit dessert,” says Zumpano. “That way, you’ll know you have at least one healthy item on the table spread.”
6. Be in charge of your party choices:
- Small plate, please
Be wise when choosing appetizers – a small portion of some appetizers may help you from overeating at dinner.
“Pick up a small plate, and stick with vegetables, but limit or avoid the creamy dips,” advises Zumpano. "Restrict your intake of butter crackers, chips, cheese and meats. If you must have a deep-fried appetizer, eat only one small serving. Never go back for seconds. For dinner, fill half of your plate with salad and vegetables, one quarter with meat, and the final quarter with starch,” Zumpano says.
- Avoid the sauce
Avoid sauces made from cream, half-and-half or meat drippings. For salads, use oil and vinegar, vinaigrette or low-fat dressings. Broth -based or vegetable sauces are fine.
- What about desserts?
The best low-calorie choices are fruit, Jell-O, pudding, an unfrosted mini muffin, shortbread cookies, ginger snaps or angel food cake. If you must have a dessert with frosting, butter cream, cream cheese, or chocolate chips, limit yourself to one small cookie or one thin slice of cake.
- Watch the drinks
“Besides restricting your alcohol to one or two servings, you also need to restrict the type of alcohol,” says Zumpano. “For example, instead of high-fat eggnog, have a light beer or wine. After that, stick with calorie-free drinks such as water, unsweetened ice tea, hot tea or coffee.”
7. Say No Politely
Many times you feel forced to eat foods because people keep putting it in front of you. Learn to say no politely, such as "No thank you, I’ve had enough. Everything was delicious", or "I couldn’t eat another bite. Everything tasted wonderful". You’ll find saying no isn’t so hard to do after all.
8. Focus on socializing
Don’t stand around the food table when you are at a party – focus your energies on making conversation with others instead of focusing on foods. Conversation is calorie-free.
Remember, the holidays are meant to celebrate good times with family and friends. Enjoy the holidays and plan effective strategies to help you achieve your weight loss goals. Achieving what you sought out for will give you one more good reason for holiday cheer! Happy Holidays!
http://my.clevelandclinic.org/heart/prevention/nutrition/holidayeating12_01.aspx
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