Step Ahead Wellness Center Blog

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

mulled wine glass 400x400 resized 600

From Health magazine

79 Calories

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

Rosy red bites

red velvet mini cupcake 400x400 resized 600

44 Calories

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

Grizzly treat

lindt chocolate bear 400x400 resized 600

58 Calories

Lindt Milk Chocolate Bear

Minty musts

peppermint malted milk balls 400x400 resized 600

68 Calories

Peppermint malted milk balls(nutsonline.com)

Gingerbread cookie

gingerbread cookie 400x400 resized 600

57 Calories

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

One for the crunch

peanut brittle pieces 400x400 resized 600

73 Calories

3 Pieces peanut brittle (1/2 ounce)

Truly truffle

fig truffle 400x400 resized 600

63 Calories

Fig Truffle (bissingers.com)

Breath-freshening sweets

peppermint puffs 400x400 resized 600

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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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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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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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.

 

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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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STAY FIT THIS HOLIDAY SEASON WITH STEP AHEAD WELLNESS CENTER'S FOUR EASY FITNESS TIPS!

Posted by deborah neiman on Wed, Dec 04, 2013 @ 07:46 PM

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Stay fit this holiday season with Step Ahead Wellness Center’s four easy tips…

Set Realistic Goals:

Knowing it's a busy time of year, think ahead and revise your schedule if necessary, and then stick to it!  Think quality rather than quantity.  If you can’t squeeze in concentrated exercise,
move as much as possible throughout your day and stay away from the sweet treats to maintain healthy weight loss between Thanksgiving and New Years.   

Be Creative with your Time:

If you are finding it difficult to keep up with your fitness goals and the parenting demands this holiday season, then work out with your children.  Need to go Christmas shopping? Go to the mall for an hour or so before it opens and walk with your kids (maybe bring the hand-weights too
to increase the intensity). Or, go to a local gym and play basketball or go ice skating or swim at an indoor pool with your kids.

Stick to a Routine:

As much as possible, try to have a general schedule for your days. You and your family will be much happier if you do. Don't think you need "to do it all." You'll be surprised how much your kids would love to help with the baking, wrapping and decorating. You may have a little extra time here and there if you let them help, and more importantly, you'll be making great memories with them.

Take Care of Yourself:

It is so easy to get stressed with all the shopping, decorating, baking, wrapping, family obligations, parties, but breathe and relax.  As much as possible, strive for 7-8 hours a sleep a night, drink plenty of water and continue to eat well.

It's okay to enjoy holiday parties, just don't indulge in all those sweet treats. Have a taste, then move on to something a bit more healthier.  Don't forget to set time to exercise; you'll feel much better and will be able to maintain your healthy weight loss goals this holiday season.

For more holiday fit tips, contact our fitness director, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com or visit us at www.stepaheadwellnesscenter.com.  We’d love to hear from you… which health, wellness, weight loss, fitness topics are you most interested in learning more about.

 

 

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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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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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