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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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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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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Tips to drink smart while dieting

Posted by deborah neiman on Mon, Nov 11, 2013 @ 11:27 AM

Tips to drink smart while dieting

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As a dietitian and as someone who enjoys socializing over cocktails, I believe that you don’t have to give up alcohol just because you are trying to lose weight. This is supported by research published in the Archives of Internal Medicine that found that light to moderate drinkers actually gain less weight over time than teetotalers, and they also have a lower chance of becoming overweight or obese.

I know this from experience working with my clients who consistently lose weight without abstaining from alcohol. Instead of asking them to cut out alcohol, I help them learn to drink a bit smarter by avoiding unnecessary calories.

Lighten your usual drink

It’s easy to order a less caloric version of your usual drink. For example, have vodka, tequila or other spirits with zero-calorie club soda and a splash of juice instead of an 80 calorie cup of tonic. For nearly the same calories, you can relax over two rum and Diet Cokes or have one specialty cocktail, such as a cosmopolitan.

Make yours a spritzer

Do like the Europeans and have a wine spritzer (half wine, half club soda) that’s refreshing and waist-friendly at about 50 calories a glass.

Beware of mixed drinks

A single margarita or other sugary cocktails can pack anywhere from 450 – 600 calories! Opt instead for tequila with a splash of juice and a wedge of lime, or order a drink made with light vodka in your favorite flavor mixed with zero-calorie soda water.

Sip wine and spirits

Your best bet for low-cal drinking is wine and spirits, because these contain about 90 calories per drink.

Pace yourself

If you plan to have only one drink, order one that you will linger over. For example, a martini is practically straight liquor, but shaken with ice and an aromatic splash of vermouth, it is a reasonable 160 calories per 2.5-ounce glass. If you expect to have more than one cocktail, try alternating with a glass of water or seltzer with a wedge of lemon or lime.

Tip: Try my lighter twist on a classic cocktail – Basil Bloody Mary 

By Tanya Zuckerbrot

Published November 06, 2013

FoxNews.com

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Lose Weight With Your Smartphone!

Posted by deborah neiman on Thu, Nov 07, 2013 @ 12:29 PM

Step Ahead's Nutritionist shares her favorite nutrition and exercise apps of the week.....CalCutter, Meal Makeovers, and Moves! 

1- CalCutter

PLATFORM: Android and Apple
SUMMARY: Developed by the New York Department of Health, CalCutter calculates the estimated calories per serving in personal recipes and serves up healthy cooking tips. Recipe entry is easy, and recipes can be adjusted for different serving sizes. The app includes helpful information on topics like the impact of oil and zero-calories ingredients on recipe nutrient data, but the ingredient database is limited. 
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2-Moves

PLATFORM: Apple and Android
SUMMARY: Moves is a pedometer app that uses activity and place recognition algorithms to track steps taken or walking, running and cycling miles (when the mobile device is on the users person). The app can track calories burned based on users' anthropometric data, and it records weekly and daily summaries. But unless disabled, the app runs continuously, draining device battery life. 
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3- Meal Makeovers

PLATFORM: Apple
SUMMARY: From the kitchen of registered dietitian team the Meal Makeover Moms, Meal Makeovers is a recipe app that features healthier, more nutrient-rich versions of family favorites. With an easy-to-use interface that allows users to share recipes and save favorites, tips to tweak recipes to a family's taste preferences and basic nutrition information for all recipes, this app makes meal planning easier for families on the go. 

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The five R's of Motivation

Posted by deborah neiman on Wed, Nov 06, 2013 @ 09:44 AM

Getting Motivated to Change

If you are struggling to follow your weight management program, it may be because you are having difficulty maintaining motivation and commitment to weight control. Understanding the process required to increase your motivation may help you put your knowledge into action.

Motivation is more complex than simply wanting to do something. Your motivation to pursue a particular behavior is a reflection of your biological programming and psychological factors, such as your value system and the price you attach to success.

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The Five Rs of Motivation help you determine how motivated you are to lose weight. Ask yourself:

  1. Relevant – How is weight management relevant in my life?
  2. Risks – What are the risks in my life if I do not manage my weight?
  3. Rewards – What are the rewards if my life if I manage my weight?
  4. Roadblocks – What are the roadblocks to weight management in my life?
  5. Remove – How can I remove the roadblocks in order to manage my weight?

It’s important to acknowledge the cost of making a change so that it does not subconsciously undermine your motivation to change. It’s even more important, however, to focus on the value of the change in terms of your overall lifestyle. Motivation needs to be combined with readiness to change in order to stimulate action. Change rarely occurs in a straight line, and you may move back and forth through stages of readiness to change before you commit to making a lifestyle change. There are five stages of readiness for weight control – precontemplation, contemplation, preparation, action and maintenance. These stages of readiness can be helpful to long-term weight management and lapses.

Lapses are a normal and common part of changing behavior. The important thing is not to give up simply because you’ve had a setback. Every step, even a step backward, is informative if you analyze and learn from it, using it to help you move toward the point where you can maintain your commitment to weight control.

*from the OPTIFAST Lifestyle Education Series™ 'Motivation to Change'

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