Step Ahead Wellness Center Blog

Lose Weight With a Partner

Posted by deborah neiman on Wed, Feb 04, 2015 @ 02:32 PM

Lose weight with partner

Want to get healthy? New research finds lifestyle changes are more successful when couples do it together.

 

Men and women who want to stop smoking, get active and lose weight are much more likely to meet with success if their partner also adopts the same healthy habits, according to new research. Married, or cohabiting couples who have a 'healthier' partner are more likely to change than those whose partner has an unhealthy lifestyle. The study also revealed that for both men and women having a partner who was making healthy changes at the same time was even more powerful.The findings are published in the Jan. 19 online issue of JAMA Internal Medicine.

10 pound take down challenge


To explore the potential benefit of partnering up for change, the study authors analyzed data collected between 2002 and 2012 on more than 3,700 couples who participated in the English Longitudinal Study of Aging. Most of the participants were 50 or older, and all the couples were married or living together. Starting in 2002, the couples completed health questionnaires every two years. The couples also underwent a health exam once every four years. During this exam, all changes in smoking history, physical activity routines and weight status were recorded. By the end of the study period, 17 percent of the smokers had kicked the habit, 44 percent of inactive participants had become newly active, and 15 percent of overweight men and women had lost a minimum of 5 percent of their initial weight. The research team found that those who were smokers and/or inactive were more likely to quit smoking and/or become newly active if they lived with someone who had always been cigarette-free and/or active.
But overweight men and women who lived with a healthy-weight partner were not more likely to shed the pounds, the study reported.


However, on every measure of health that was tracked, all of those who started off unhealthy were much more likely to make a positive change if their similarly unhealthy partner made a healthy lifestyle change. For example, about half of male and female smokers quit smoking after their smoking spouse quit. This compared with just 8 percent who quit when their smoking spouse did not. Similarly, about two-thirds of inactive men and women became newly active after their inactive spouse got moving. This compared with only about a quarter who got physical while their spouse remained a couch potato. And about a quarter of men shed some pounds after their wife had lost weight, while just 10 percent of men lost weight when their wives had not. More than one-third of women lost weight along with their partner, while only 15 percent of women lost weight when their spouse did not.

The study only found an association between healthier habits and spousal support.


The moral of the story is changing together makes change easier -- support, encouragement and maybe a little bit of competition. Perhaps, as they say, a problem shared is a problem halved. Behavior choices are highly influenced by social surroundings and support.
For those looking to embrace a healthier lifestyle, you might want to enlist your spouse or significant other.

Support and camaraderie can also be found outside the home. Taking a class, hiring a trainer, or working with a registered dietitian are also ways of getting the support one may need when making healthy changes. Just having another person on your side, whoever that is, can be very motivating.

Lose weight and gain confidence with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified trainer, and certified nutritionist.


Sincerely,
Dr. Deborah Neiman MD, Sari Greaves, RDN & Noelle Lusardi, CPT
49 U.S. Highway 202 Far Hills, NJ 07931 908-470-2235


Tags: lose weight, lose weight with a partner

POWER WALK/YOGA STRETCH CLASSES IN THE PARK

Posted by deborah neiman on Wed, May 28, 2014 @ 12:55 PM

We are taking you outside this summer with our weekly Wednesday night

POWER WALK/YOGA STRETCH CLASSES IN THE PARK START NEXT WEEK!!!

Finish your hump day with this amazing hour of movement.  See details below...

describe the image

Tags: losing weight tips, physician weight loss program, losing weight fast, Diet and Nutrition, Doctor Supervised Weight Loss, Personal Trainers, lose weight, Yoga classes, weight loss goals, diet to lose weight

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!   

describe the image

Tags: jumpstart diet, Sari Greaves, quick weight loss, losing weight tips, losing weight fast, how to lose weight with diabetes, Diet and Nutrition, Dr. Neiman, Doctor Supervised Weight Loss, Noelle Lusardi, Nutrition, lose weight, online nutrition, OptiFast, Yoga classes, diet to lose weight, lose weight in 2014, best weight loss, lose weight fast

Spring Challenge at Step Ahead... Earn a Fit Bit!

Posted by deborah neiman on Fri, Apr 04, 2014 @ 06:45 AM

Get Paid to Lose Weight with Step Ahead!

We will reward you as you progress and meet your ongoing weight loss goals with our "Cash for Fat" program. 

The ultimate reward is a FREE Fit Bit!  See our full rewards program below.  Call today for more information, 908-470-2235.  And visit our website at www.stepaheadwellnesscenter.com for all of our weight loss programs and specials.

describe the image

Tags: Personal Weight Loss, jumpstart diet, meal plans, losing weight tips, losing weight fast, new weight loss drugs, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, Nutrition, lose weight, online nutrition, OptiFast, personal training, lose weight in 2014, Weight Loss Center, lose weight fast

Step Ahead Brings Fitness Classes to Local Companies!

Posted by deborah neiman on Thu, Apr 03, 2014 @ 12:16 PM

unnamed (3)unnamed (2)

Our fantastic Yoga Instructor, Alyssia Saporito, takes employees at Peapack Gladstone Bank through another week of great classes!

Interested in bringing fitness classes to your company?

Call today for details -- 908-470-2235, or email our fitness director, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com.

 

Let us bring fitness to you!

Tags: Personal Weight Loss, losing weight tips, losing weight fast, Diet and Nutrition, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, Physician Weight Loss, Nutrition, lose weight, online nutrition, Physician Weight Center, OptiFast, personal training, weight loss goals, Weight Loss Center, lose weight fast

TODAY IS "GIVE-AWAY" DAY AT STEP AHEAD!

Posted by deborah neiman on Wed, Mar 19, 2014 @ 06:18 AM

photo (1) 

Wednesday is “GIVE-AWAY” DAY at Step Ahead!

 

Come in for a weigh-in, personal training session, or check
in with the doctor and registered dietician and leave with these

FREE Step Ahead measuring cups. 

Great for all your measuring needs!

Call Erica at 908-440-2235 to schedule your appointment. 

 Don’t delay… offer is good for today only and while supplies last.

We hope to see you today!!

 

For more information on all the weight loss programs we
offer, visit us at www.stepaheadwellnesscenter.com.

Tags: Personal Weight Loss, losing weight tips, losing weight fast, Dr. Neiman, Doctor Supervised Weight Loss, healthy thanksgiving recipes, Physician Weight Loss, lose weight, Physician Weight Center, personal training, weight loss goals, Weight Loss Center, lose weight fast, Step Ahead Wellness Center

Don't Let Lack of Sleep Derail Your Fitness/Weight Loss Goals!

Posted by deborah neiman on Tue, Feb 25, 2014 @ 11:15 AM

describe the image

 

Can’t stop snacking? Make sure you’re not skimping on sleep. Research
already shows a link between not spending enough hours in dreamland and weight
gain, but exactly how sleep contributes to weight gain and overeating isn’t
clear. According to some research, the answer lies with the way sleep affects
two appetite hormones that turn on and off the desire to eat.

The Dueling Duo: Leptin and Ghrelin

Leptin and ghrelin are hormones that control appetite control. Leptin is
produced by fat cells and sends a signal to the brain that curbs the desire to
keep eating. It essentially puts a brake on your appetite. Some obese people
don’t respond as readily to the satiety signals leptin sends because their body
is resistant to it, a condition known as leptin resistance.

Ghrelin is produced by cells lining the stomach and pancreas. It’s the
hormone that causes your to stomach to growl and sends you rushing to the
kitchen for a snack. Ghrelin is a hormone you don’t want working overtime if
you’re trying to control your weight.

Together, leptin and ghrelin working quietly behind the scenes in
conjunction with other hormone players to control your desire to eat. They’re a
powerful duo when it comes to appetite control.

How Sleep Affects Appetite

In a study published in Annals of Internal Medicine, researchers measured
the effects of inadequate sleep on appetite hormones in 12 healthy young men of
normal weight. They did this by restricting the amount the men slept for 2
night consecutive nights. On those nights, they were only allowed to sleep for
4 hours.

When researchers measured levels of appetite hormones in these
sleep-deprived young men, they found that their leptin levels had dropped by
18% and their ghrelin levels rose by 28%. Not surprisingly, their appetite also
increased, and they experienced more cravings for high-carb, energy dense foods.

Even though this study was small, other research also suggests that lack of
sleep boosts appetite and cravings for carbs. Some experts believe it’s an
underappreciated contributor to obesity.

Another Way Lack of Sleep Causes Weight Gain

If you deprive yourself of sleep, levels of the stress hormone cortisol rise. Cortisol is a hormone that breaks down muscle tissue, reduces resistance to infection and boosts belly fat, especially the most dangerous kind, visceral fat. Cortisol is another hormone that can trigger cravings for carbs and send you running to the vending machine for a high-calorie snack.

As you can see, a variety of hormonal players work overtime when you don’t
get enough shut-eye. That’s why sleep should be a priority in the same way
exercise is. If you’re working out regularly and aren’t shedding body fat, keep
a sleep diary for two weeks and see if you’re getting enough sleep. If not,
it’s time to re-prioritize.

To keep your appetite hormones in line, between seven and eight hours of
sleep a night appears to be optimal. Less than that and you’ll have a harder
time reigning in your appetite and may find it more difficult to resist
high-carb treats like doughnuts that usually get passed around the office.

The Bottom Line?

Don’t underestimate the importance of sleep for controlling your weight.
Lack of it can upset the delicate balance between your appetite hormones and
undermine your efforts to control your weight. Next time you’re tempted to
watch a late show on television, head to bed instead. You’ll feel better the
next day, and you may eat less.

For more healthy fitness tips contact our fitness director/certified
personal trainer, Noelle Lusardi, directly at noelle@stepaheadwellnesscenter.com.  And be sure to visit our website at www.stepaheadwellnesscenter.com
for our latest weight loss program special and lose weight fast tips!

 

References:

Medscape CME. “Getting Sufficient Sleep May Help Reduce Weight Gain”

 

Tags: Personal Weight Loss, Sari Greaves, quick weight loss, losing weight tips, low calorie snacks, losing weight fast, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, Physician Weight Loss, lose weight, online nutrition, Physician Weight Center, OptiFast, personal training, diet to lose weight, lose weight in 2014, lose weight fast, Step Ahead Wellness Center, skinny recipes

Quick Weight Loss Tip: 100-Calorie Oatmeal Topper

Posted by deborah neiman on Wed, Feb 05, 2014 @ 11:55 AM

Get Bold at Breakfast With These Super Stir-Ins.

Stay warm and healthy this winter!


Sincerely,

The Step Ahead Team


100-calorie Oatmeal Toppers!

Tags: diet, quick weight loss, losing weight fast, healthy eating, Healthy Meals, Nutrition, lose weight, diet to lose weight, best weight loss, health, best diets 2014, Step Ahead, lose weight fast, sharecare

Best Weight Loss Coaching Tips for Super Bowl Sunday

Posted by deborah neiman on Fri, Jan 24, 2014 @ 04:17 PM

Check out Super Bowl Coaching Tips from Diet Pros featuring Step Ahead's Nutrition Director Sari Greaves:

Super Bowl Diet Coaching Tips

 

Check out Healthy Recipes for Superbowl Sunday:

Super Bowl Recipe Makeovers

Tags: quick weight loss, losing weight tips, lose weight, diet to lose weight, best weight loss, lose weight fast

Best Foods to Stockpile for an Emergency

Posted by deborah neiman on Thu, Jan 02, 2014 @ 11:57 AM

Check out this great article from realsimple.com.

Natural disasters—a flood, hurricane, blizzard—often come with little or no warning. Stocking up now on the right nonperishable food items will help you weather the storm with less stress.

snowstorm article image resized 600

Fueling your body during an emergency is very different from your everyday diet. Because you’ll probably expend more energy than you normally would, you should eat high-energy, high-protein foods. And because you’ll have a limited supply, the higher-quality foods you eat—and the less of them—the better. “In a disaster or an emergency you want those calories,” says Barry Swanson, a food scientist at Washington State University. “You want some nutrients and some fiber—something to keep your diet normal.”

 

“In an emergency, generally you tend to think of meeting more basic needs than preferences and flavors,” says Elizabeth Andress, professor and food safety specialist at the University of Georgia. “But if you plan right, you can have a great variety of foods and nutrients.” Here, Andress and Swanson weigh in on what items you should include.

 

 

What to Always Keep in Your Pantry

These items have lengthy expiration dates, so you can stash them away for long periods of time. Make a list of everything in your stockpile and check expiration dates every 6 to 12 months to keep things fresh. And don’t forget to have a can opener on hand at all times—all that food won’t be of any use if you can’t open it.

Peanut butter
A great source of energy, peanut butter is chock-full of healthful fats and protein. Unless the jar indicates otherwise, you don’t have to refrigerate after opening.

Whole-wheat crackers
Crackers are a good replacement for bread and make a fine substitute when making sandwiches. Due to their higher fat content, whole-wheat or whole-grain crackers have a shorter shelf life than their plain counterparts (check the box for expiration dates), but the extra fiber pays off when you’re particularly hungry. Consider vacuum-packing your crackers to prolong their freshness.

Nuts and trail mixes
Stock up on these high-energy foods—they’re healthful and convenient for snacking. Look for vacuum-packed containers, which prevent the nuts from oxidizing and losing their freshness.

Cereal
Choose multigrain cereals that are individually packaged so they don’t become stale after opening.

Granola bars and power bars
Healthy and filling, these portable snacks usually stay fresh for at least six months. Plus, they’re an excellent source of carbohydrates. “You can get more energy from carbohydrates without [eating] tons of food,” says Andress.

Dried fruits, such as apricots and raisins
In the absence of fresh fruit, these healthy snacks offer potassium and dietary fiber. “Dried fruits provide you with a significant amount of nutrients and calories,” says Swanson.

Canned tuna, salmon, chicken, or turkey
Generally lasting at least two years in the pantry, canned meats provide essential protein. Vacuum-packed pouches have a shorter shelf life but will last at least six months, says Diane Van, manager of the USDA meat and poultry hotline.

Canned vegetables, such as green beans, carrots, and peas
When the real deal isn’t an option, canned varieties can provide you with essential nutrients.

Canned soups and chili
Soups and chili can be eaten straight out of the can and provide a variety of nutrients. Look for low-sodium options.

Bottled water
Try to stock at least a three-day supply--you need at least one gallon per person per day. “A normally active person should drink at least a half gallon of water each day,” says Andress. “The other half gallon is for adding to food and washing.”

Sports drinks, such as Gatorade or Powerade
The electrolytes and carbohydrates in these drinks will help you rehydrate and replenish fluid when water is scarce.

Powdered milk
Almost all dairy products require refrigeration, so stock this substitute for an excellent source of calcium and vitamin D when fresh milk isn’t an option.

Sugar, salt, and pepper
If you have access to a propane or charcoal stove, you may be doing some cooking. A basic supply of seasonings and sweeteners will improve the flavor of your food, both fresh and packaged.

Multivitamins
Supplements will help replace the nutrients you would have consumed on a normal diet.

Check out more great winter storm articles on, http://www.realsimple.com/food-recipes/shopping-storing/emergency-foods-00000000038238/

Tags: HEALTHY DIET SHORTCUTS, healthy winter foods, Diet and Nutrition, healthy eating, Dr. Neiman, Doctor Supervised Weight Loss, winter storm foods, Physician Weight Loss, lose weight, weight loss goals, Weight Loss Center, diabetes and weight loss, wellness, healthy entertaining, lose weight fast, Step Ahead Wellness Center