Step Ahead Wellness Center Blog

Is Your Desk Job Making You Unhealthy?

Posted by deborah neiman on Wed, Jan 21, 2015 @ 12:27 PM

If you have a desk job or sedentary lifestyle outside of the gym, you may be jeopardizing not only your weight loss/fitness goals, but also your health.  For many people, sitting at a desk all day or collapsing on the couch at the end of a long day, are the norm.  However these habits could be putting not only your waistband but your health at risk.  People who are too sedentary, even if they do exercise frequently, are more likely to develop heart disease, cancer and diabetes, a new report says. Sedentary time and exercise time are two distinct factors when it comes to health.  Just because one does their 30 to 60 minutes of exercise per day doesn’t ensure their good
health and fitness.  In short, we need to move more and sit less throughout the day regardless of your Fitness Training.

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Researchers recently analyzed 47 studies that tracked groups of people as they reported roughly how much time they spent sitting around and not expending much energy, as well as how often they exercised.  The findings… People who were the most sedentary were more likely to be diagnosed with type 2 diabetes, breast, colon, ovarian and other cancers, and cardiovascular disease than people who spent less time sitting.  Regardless of physical activity level, prolonged sedentary time was independently associated with bad health outcomes.

It’s important to stay in motion.  There are some very simple things we do to increase movement, burn calories and stay healthy.  Every half hour get up for 2-3 minutes.  This will equal nearly less than an hour of sitting each day!  Additionally standing burns twice as many calories as sitting.  You can stand during commercial breaks while watching TV, during conversations with
co-workers or during the last 15 minutes of your child’s sporting events.  These strategies do not replace daily exercise but they will help decrease sitting.

“The body was made to move and it craves physical activity,” said Noelle Lusardi, certified fitness trainer at Step Ahead Wellness Center, Far Hills, NJ.  “This is one craving I encourage everyone to give in to!”  Wearing a pedometer and participating in the 10,000 Steps Program per day is a great way to calculate your movement and to keep you “on your toes” instead of in your chair.  Move your body = be healthy/fit.

Interested in a more sophisticated activity tracker?  We at Step Ahead recommend any of the Fit Bit models!

 FREE FitBit for Fitness

 

Sincerely,

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

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

Tags: living with diabetes, Fitness, personal training, Lifestyle tips

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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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

Tags: Personal Weight Loss, diet, jumpstart diet, how to lose weight with diabetes, diabetes recipes for the holidays, living with diabetes, Diet and Nutrition, healthy eating, Dr. Neiman, Doctor Supervised Weight Loss, Doctor, Weight Loss Center, diabetes articles, diabetes and weight loss, healthy entertaining