Step Ahead Wellness Center Blog

get health fitness advice from experts

Posted by deborah neiman on Wed, May 28, 2014 @ 12:29 PM

Step Ahead Wellness Center invites you to take a coffee break. 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. Take our diet personality quiz and chat about current diet trends.
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Friday, May 30th, New time: 12:00-12:30 pm
Starbucks coffee shop: 428 428 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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Mother's Day Gift Ideas!

Posted by deborah neiman on Wed, Apr 30, 2014 @ 01:32 PM

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This Mother's Day, skip the flowers and give your mom something she really needs—the gift of good health.

No, you don't have to buy her a treadmill. There are many other things you can do to give your mom a boost in terms of her physical (or mental) well-being. Most moms will truly appreciate that your Mother's Day gift is aimed at keeping her happy, healthy, and in your life for a long time. In case you are drawing a blank, Step Ahead came up with a great gift for every mom.

 

Step Ahead Gift card towards any program.  

*Offer includes a body composition analysis on our Tanita scale.

* 30 minute personal training session.

  *Step by Step guide on how to reach your health goals


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E-mail us to receive an e-gift card sent directly to your e-mail or pick up your custom gift card in our office!

Phone: 908-470-2235

E-mail: drneiman@stepaheadwellnesscenter.com

 

                                                         www.health.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

Tags: diet, Sari Greaves, HEALTHY DIET SHORTCUTS, quick weight loss, Healthy Recipes, online nutrition, weight loss goals, diet to lose weight, healthy entertaining

Spring 2014 Newsletter

Posted by deborah neiman on Thu, Apr 17, 2014 @ 09:46 AM

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                                                                                               SPRING 2014 NEWSLETTER

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STEP AHEAD BULLETIN
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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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CONNECT WITH US!
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Can you pass along a healthy recipe?
Have a success story to share?
Want to join a support group?
@stepaheadnj



Tags: Exercise, diet, diabetes health, weight loss newsletter, fitbit, Diet and Nutrition, healthy eating, summer weight loss, Fitness, Step Ahead exercise classes, Healthy Meals, Healthy Recipes, weight loss goals, health, diabetes and weight loss, exercise classes, 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

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

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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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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8 Holiday Treats Under 80 Calories

Posted by deborah neiman on Tue, Dec 17, 2013 @ 02:43 PM

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

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From Health magazine

79 Calories

3 ounces red wine simmered with 3 cloves and 1 thin orange slice

Rosy red bites

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44 Calories

Red velvet mini cupcake with cream cheese frosting and cherry (bakedbymelissa.com)

Grizzly treat

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58 Calories

Lindt Milk Chocolate Bear

Minty musts

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68 Calories

Peppermint malted milk balls(nutsonline.com)

Gingerbread cookie

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57 Calories

3- by 2-inch cookie, 1 teaspoonvanilla icing, and 3 Wilton Cinnamon Drops

One for the crunch

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73 Calories

3 Pieces peanut brittle (1/2 ounce)

Truly truffle

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63 Calories

Fig Truffle (bissingers.com)

Breath-freshening sweets

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70 Calories

Peppermint Puffs(hammondscandies.com)

 

http://www.health.com/health/gallery/0,,20543961_last,00.html

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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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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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