Step Ahead Wellness Center Blog

Should I Lose Weight Super Fast This Holiday Season?

Posted by deborah neiman on Wed, Nov 26, 2014 @ 03:12 PM

If you wish to lose weight super fast this holiday season, you are not alone. At Step Ahead Wellness Center for weight loss, our mantra during the holiday season is to to set realistic goals and be sensible about your eating habits. The key is to give into your cravings in a controlled manner. You can sample something of everything, it's just a matter of how much. We will help keep your weight in check over the next six weeks. Enjoy our special feature of holiday recipes, eating tips and exercises that will  help you stay on track from Thanksgiving through the new year! Learn more about how you can fast-track your New Year's weight loss resolutions with our special personalized weight loss holiday promotion! Click below.

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Holiday Weight Gain Facts: Rumor has it that the average American gains 5 pounds during the holidays, but there isn’t a whole lot of science behind that statement. There is a study that shows we actually gain 1 pound, but the same study also shows we never lose that pound. Fast forward 10 years and see how good that looks and feels. The bottom line is make smart food choices, and keep moving. It's a busy, stressful time, but take care of your biggest investment... your health.

HOLIDAY EXERCISE TIP: Burn Calories While You Shop

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If you absolutely positively must skip a work out or two over the next several weeks then... Shop 'Til You Drop. One and a half hours of shopping and carrying bags will burn over 100 calories for the average 150 pound person. Additionally, spending one hour wrapping gifts can burn a massive 120 calories. If you choose to wrap all of your gifts in one sitting then you will burn more calories than you'd expect, so get organized and set some time aside to wrap them all in one go.

 

 

HOLIDAY RECIPE: Crostini with Creamy Carrot Spread

carrot_spreadDitch the high fat dips in favor of this low calorie creamy dip that is bursting with antioxidants. When it comes to carrots, believe it or not, they're not alway orange. Carrots can be white, yellow, purple or red. Fresh carrots can also be used in this recipe (Arrange in single layer on baking sheet and roast at 425 degrees for 15 minutes covered with aluminum foil, and additional 25 minutes uncovered until golden brown and soft) but steaming frozen carrots cuts cooking time in half!

Recipes makes about 2 cups. Serving size: 2 tablespoons = 70 calories.

1 pound frozen sliced carrots

3 tablespoons olive oil, divided

1/2 cup macademia nuts

1/4 cup orange juice

1/2 teaspoon cinnamon

2 teaspoons maple syrup

1/2 teaspoon vanilla extract

Dash of salt & pepper (1/4 teaspoon each)

1. Steam carrots according to package directions. Season with 1 tablespoon olive oil, salt & pepper.

2. Place carrots in a food processor along with macademia nuts, cinnamon, maple syrup and vanilla extract. Pulse until combined.

3. With the food processor blade running, slowly drizzle in the orange juice and olive oil. The carrots should be creamy and spreadable. Enjoy on whole grain crackers (such as Suzie's quinoa thin cakes, omly 15 calorie each) as a holiday appetizer.

Cheers! Let's kick off a healthy holiday season together!

Sincerely,

Dr. Deborah Neiman MD, Sari Greaves, RDN and Noelle Lusardi, CPT

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

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Thanksgiving is Tomorrow!

Posted by deborah neiman on Thu, Nov 28, 2013 @ 01:36 AM

Thanksgiving Fitness Tips – Out of Your Routine Tips to Keep Fit

Thanksgiving is a time to visit with family and friends and many times, you are away from the gym, classes or time at home available to get your “regular” fitness routine in for the day.  However, there are many things you can do to keep your body feeling and looking fit and make your holiday more enjoyable. 

 

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Ok, first and foremost, you have to MOTIVATE yourself a bit to INNOVATE with some creative ideas to get the calories burned.  Keep this in mind- tell yourself you want to EARN the calories you are going to enjoy later in the day.  Here are some useful and easy tips:

 

  1. WALK – sounds easy but not that appealing if you are staying in the Northeast with bad weather – however – remember – a QUICK walk in bad weather is better then no walk at home.  Bundle up, wear good shoes, take an umbrella if necessary, and walk fast and hard for 10-15 minutes outside.  It will wake you up, refresh you and get your day off to the right start.
  2. Before getting dressed and showered for the day – try some easy in the room exercises to tighten up some of those muscles:
    1. do leg lifts on the floor, one leg at a time if necessary, and do in sets of ten.  Start with 1 set and if you still have energy left, keep going.
    2. If you have any bands at home, do some arm stretches sitting in a chair – again start with sets of 10 and then go a little further if you have extra energy
    3. Squats – in your room, hold onto your bed or chair, and do some squats to get your thighs and back in shape- start with sets of 5
    4. Help with all the set up preparations – get the table ready, get the house and foods set up – just keep yourself busy.
    5. If you are having young children over for the day – DO YOU REMEMBER THE GAME SIMON SAYS – it keeps you active, it is easy – and they will have great fun!!!! (so much better then video games or card games)
    6. Get up from the table where the food is – every 15 to 20 minutes and take the LONG way to the food, walk around the rooms, around tables, take as many steps as possible to get to your destination.
    7. At the end of the evening, if you feel a bit over-indulged and full – don’t do anything strenuous, but maybe take some walks around your table and your rooms, just get some extra steps, nice and slow in before you lie down for the night.

 

REMEMBER – Thanksgiving is about friends, family and being thankful for those you love.  Make the day more enjoyable by making yourself feel as good about yourself as possible – so just push yourself to do a little bit extra, either before or after, the day is done. 

 

HAPPY THANKSGIVING AND ENJOY THE HOLIDAY

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Dr. Neiman's Turkey Day Tip

Posted by deborah neiman on Wed, Nov 27, 2013 @ 10:04 AM

DR. NEIMAN'S TIPS FOR A HAPPY AND HEALTHIER THANKSGIVING

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Thanksgiving is a time for family and friends and enjoying the time with all.  Weight loss does not have to be your first concern, BUT, you do not have to wake up the next day and have regrets about what you ate (not about what you said).  Here are some easy tips to enjoy the day and the people you spend it with:

 

  1. Time yourself sitting at the table – DO NOT let yourself sit around the table filled with food for more then 15-20 minutes at time.  Get up and walk around, get something to drink before sitting down again.
  2. Avoid eating the “extras” on the food –
    1. NO SKIN – the meat is enjoyment enough
    2. NO TOPPINGS – if there is a dish with excess toppings, try and scrape them off and put on side of plate
    3. Avoid a lot of the white food- potatoes or breads – you can eat these foods anytime- stick with the foods that are special for the holiday
    4. Deserts- yes, you can have some, just put a little slice of a few that you want on your plate, just slice them in half and take a few tastes – it is satisfying and gets rid of the “urge”
    5. Drink water at meal time – don’t waste calories on soda, juices or other unnecessary drinks

 

Also, what can help the entire day go smoother and easier is try and start the day with a quick walk outside, around the house or in a store.  The real “feast” does not begin until after 12pm usually, so don’t let yourself waste calories before the holiday food arrives!

 

MOST IMPORTANT to remember- holidays are to ENJOY the time with family and friends – these are special times together that you will always remember.  If you overdo on calories for 1 day, it was just 1 day.  Get the food that will make you vulnerable out of your house and jump back on the weight loss road as soon as you can – that is a challenge and that is what will bring life long success!

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Daily Turkey Day Tip

Posted by deborah neiman on Thu, Nov 21, 2013 @ 01:38 PM

Check out Sari's Daily Turkey Day Recipe! 

 

Butternut Squash-Leek Soup

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-1 whole garlic head

-1 tablespoon olive oil

-6 cups thinly sliced leek (about 4 large)

-4 cups (3/4 – inch) cubed peeled butternut squash (about 1 medium)

-2 cups water

-2 cups fat-free, less sodium chicken broth

-1/2 teaspoon salt

-1/2 teaspoon freshly ground black pepper

 

1. Preheat oven to 350º.

2. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap head in foil. Bake at 350º for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.

3. Heat oil in a large saucepan over medium-high heat. Add leek; sauté 5 minutes or until tender. Stir in garlic, squash, 2 cups water, broth, salt, and black pepper; bring to a boil. Reduce heat, and simmer 10 minutes or until squash is tender. Place half of squash mixture in a blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over the opening in the blender lid (to avoid platters). Blend until smooth. Pour pureed soup into a bowl. Repeat procedure with remaining squash mixture. Yield: 6 servings (serving size: about 1 cup).

 

Calories: 167

Fat: 3.5g

Protein: 4.1 g

Fiber: 5.3g

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