Step Ahead Wellness Center Blog

POWER WALK/YOGA STRETCH CLASSES IN THE PARK... STARTING JUNE 4... RESERVE YOUR SPOT NOW!

Posted by deborah neiman on Tue, Apr 29, 2014 @ 10:03 AM

We are so excited to offer this new weekly POWER WALK/YOGA STRETCH IN THE PARK CLASS all  Summer long.  It's been a long winter so now let's take it outdoors and enjoy the fresh air.  Contact Step Ahead Wellness Center's fitness director, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com for more information and/or to sign up!   

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Stay Pain and Injury Free with These Snow Shoveling Tips!

Posted by deborah neiman on Fri, Jan 03, 2014 @ 07:01 AM

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With between 6-10 inches of snow, many of us will be outside shoveling today.  To avoid pain and injury, follow these tips from the American Academy of Orthopaedic Surgeons:


  • Dress appropriately by wearing slip-resistant shoes and light,
    layered, water-repellent clothing that provides both ventilation and
    insulation.

  • Warm up with some light stretch exercises.

  • Push snow. And if you have to lift snow, use the stronger leg
    muscles for support, not the back.

  • Do not throw the snow over your shoulder or to the side because
    the twisting motion may stress your back.

  • Shovel early and often. The amount of snow that has to be
    removed is less and keeps it from freezing or partially melting and becoming
    harder to remove.

  • Use a proper snow shovel with a pole that is longer, adjustable,
    and curved to decrease the amount of bending needed to lower your risk of
    muscle injury. More user-friendly shovels are typically made of lighter
    materials such as plastic or lightweight aluminum. 

  • Pace yourself and take frequent breaks. Don’t shovel more than
    30 to 60 minutes, just like you would during a regular exercise session.

Step Ahead Wellness Center’s fitness director/certified personal trainer, Noelle Lusardi,  recommends drinking plenty of water before, during and after any winter activity.  “It’s
very important to stay hydrated in cold weather because even though it’s cold out, the body still loses water during exercise.”  Lusardi also recommends taking 5 to 10 minutes to stretch your muscles upon completing any winter sport or activity (including shoveling).  And be sure to
slather on some sunscreen if the sun is out..  always protect the skin as well! 

Tags: Personal Weight Loss, jumpstart diet, how to lose weight with diabetes, Diet and Nutrition, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Physician Weight Loss, online nutrition, Physician Weight Center, OptiFast, lose weight in 2014, diabetes and weight loss, lose weight fast, Step Ahead Wellness Center

Make AND Keep Your New Year's Resolution with Step Ahead Wellness Center

Posted by deborah neiman on Tue, Dec 31, 2013 @ 06:39 AM

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New Year’s resolutions are a bit like babies: They’re fun to make but extremely difficult to maintain.

Each January, roughly one in three Americans resolve to better themselves in some way. A much smaller percentage of people actually make good on those resolutions. While about 75% of people stick to their goals for at least a week, less than half (46%) are still on target six months later, a 2002 study found.

It's hard to keep up the enthusiasm months after you've swept up the confetti, but it's not impossible.  Two of the most popular resolutions are "lose weight" and "exercise more."  Some people make these same resolutions year after year but hardly every stick to it. 

If you're one of these people, let Step Ahead Wellness Center help you reach your weight loss and fitness goals in 2014.  We offer personalized diet plans as well as OptiFast.  Additonally we have an on site personal training room, we hold a variety of small group exercise classes each week and we have a Bridal Bootcamp program sure to knock your socks off and get you ready for your big day.

 

For more information about our programs and staff, visit www.stepaheadwellensscenter.com.  Be sure to take advantage of our holiday special!  Or call us and speak with Erica at 908-470-2235.

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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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DON'T DRINK YOUR CALORIES THIS HOLIDAY SEASON... Check out our low-cal cocktail tips!

Posted by deborah neiman on Fri, Dec 20, 2013 @ 01:17 PM

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Low-Calorie Holiday Cocktails

With so many holiday parties and festivies, alcohol consumption increases this time of year.  But have no fear, Step Ahead Wellness Center is here with tips on how to curb holiday cocktail calories.  Holiday cocktails don’t have to be a diet downer.  With a little planning this season, you can avoid alcohol diet disaster, and there are some drinks that are relatively low in calories.

Know the Culprits:

  • Mixers, syrups and sodas can turn an innocent
    cocktail into a dessert.
  • Higher proof alcohols contain more
    calories.  For example, 100-proof Vodka =
    82 calories/1 oz
  • Super-sized drinks.  Magaritas with double shots and extra mixers could add up to 1,000 calories or more in 1 mug.  A TGIFriday’s frozen mudslide contains 1,100 calories!  Most glasses of wine contain 120-150 calories, but that can double depending on the size of the glass and how full it is.  One bottle of wine serves 5, 5-ounce servings = 600 calories).
  • Beer can range from 64-198 calories per 12 ounces.  Dark beer contains more calories than pale beer.

Cut Some Alcohol Calories:

  • Alternate alcoholic and non-alcoholic cocktails.
  • Choose wine, light beer or simple cocktails made with low-calorie mixers.  Just as you might order a salad with dressing on the side, don’t be shy about asking for your cocktail your way.
  • Skip the mix altogether.  Try ordering your favorite liquor on the rocks.  Infused vodkas are popular because they are not flavored but infused.
  • Dilute your drink with club soda or sparking water.

Lastly and more importantly, be sure to appoint a designated driver to get your to/from holidays parties safely.

For more healthy holiday weight loss tips, contact Step Ahead Wellness Center at www.stepaheadwellnesscenter.com or call 908-470-2235.  Let us help you reach your weight loss goals in 2014 with our healthy weight loss programs.  One on one personal training and small group exercise classes are also available on site with our certified personal fitness trainer, Noelle Lusardi.

Have a safe and holiday season!

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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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Holiday Food? I'm the Boss

Posted by deborah neiman on Thu, Dec 12, 2013 @ 02:19 PM

Check out this great article from Diabetes Forecast magazine-

This time of year, the festive foods can be a challenge for those of us with diabetes. When faced with holiday indulgences, I try to keep these questions in mind:

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  1. Is it truly delicious?

    I'd rather spend my calories and carb grams on something that is wonderful. Because I have to take insulin before I eat, there's a pause-and-reflect that helps me decide whether the bite is bolus-worthy. A bolus is a dose of fast-acting insulin I deliver with my insulin pump by typing in the number of carb grams I estimate I'll swallow. But too many extra boluses means I'm probably overeating—something I need to watch along with my blood sugars. For people not using insulin, the pause-and reflect tends to require a decision about what to swap for the treat—passing on the dinner roll and mashed potatoes and instead choosing a slice of pie, for example.
  2. Can I chew it?

    To each her own, but I prefer to chew my calories rather than spend them on drinks.
  3. Am I hungry or just bored?

    It's easy to focus on food, yet there are so many non-caloric joys to be found this season. Entertaining my cats, a board game with my son, a quick walk outside—they're all calorie-free!
  4. Did I exercise today?

    Getting at least 30 minutes of movement can help balance out a few extra munches.
  5. Are vegetables involved?

    Reminding myself to work nonstarchy veggies into my holiday eating helps me to manage calories and carbs and feel good about the fiber, vitamins, and minerals I'm feeding myself. Dips taste just as good on crunchy carrot or celery sticks as they do on chips, for example. Sometimes, of course, the chat about food choices moves out of my head and into the area of conversation with family and friends. Preparing for the inevitable "Can you eat that?" comments comes in handy.

 

By Kelly Rawlings, Editorial Director
http://www.diabetesforecast.org/logbooks/Healthy-Holiday-Guide.html

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