Step Ahead Wellness Center Blog

Summer Fitness Trend... Stand Up Paddleboarding

Posted by deborah neiman on Wed, Jun 17, 2015 @ 10:58 AM

Health and Fitness Benefits of Stand Up Paddleboarding

SUP

Stand up paddle boarding (SUP) is becoming more popular each year. Hawaiians have been using it for years as a means to keep fit when the waves are not adequate for surfing.

By using a paddle board surfers were able to enjoy the water and obtain some exercise simultaneously.

In the last several years millions of people have begun to enjoy paddle boarding, while standing. People now engage in stand-up paddling to enjoy the water, spend time with friends, and to improve their fitness level.

An Intense Workout

SUP can provide you with a very good overall workout. You will make use of balance and strength in order to remain upright and propel yourself in the water.

The level of intensity you will experience will be variable and be dependent on your venue.

If you are paddling in the ocean and there are a lot of waves and an ocean current, your workout will be intense. If you are simply drifting in relatively placid waters, it will not be so hard-core.

Core Benefits

Paddle boarding will provide you with a great core workout as well. Almost every muscle in the body is used at some point.

A large part of SUP is balance. Your leg muscles will be hard at work attempting to maintain your balance.

In addition, paddling utilizes the arms, back, and shoulders to propel the paddleboard in the water. The core back and abdominal muscles are constantly at work to maintain your balance.

Low Impact

An additional benefit that SUP provides is that it is a very low impact exercise. Therefore, it is unlikely that you will do damage to the tendons and ligaments of your joints.

If you lift weights in the gym or you engage in high impact sports, then your likelihood of injury is far higher than with stand-up paddling.

SUP is particularly useful for runners that are experiencing shin splints or knee and hip pain.

With this type of sport it is possible to use up a lot of calories without damaging your joints.

SUP Fitness Benefits

One of the clear benefits of SUP is the very fast and obvious improvement of the fitness level of its practitioners.

It is a very good sport to engage in if you are cross-training since it uses almost all the muscles in the body. SUP is a form of simultaneous aerobic and strength training.

Health Benefits

There are numerous health benefits to paddle surfing and the best part is it will not cause any damage to your body while you enjoy them.

The cardiovascular benefits are truly amazing. You will be able to substantially improve your level of cardio fitness.

Of course this translates into many benefits for your body, including a decreased incidence of heart attack and stroke.

In addition, you are going to consume a lot of calories. This will likely translate into a loss of weight.

Most of us are aware of all of the adverse conditions that are associated with being overweight.

You will reduce your chances of getting diabetes, heart attack, stroke, and joint problems by reducing your weight, and SUP can help you accomplish this.

There is one more great benefit to be aware of… it is very relaxing and a great way to relieve stress. Stress, has countless adverse health consequences and negative effects on the body.

I have personally found that stand-up paddling has always been an excellent stress coping method for me. Once I get out on the water and start paddling, I can literally feel my body and mind relaxing as I get into the paddling rhythm.

Improve Your Balance

Many activities and sports require good balance. SUP will definitely improve your sense of balance as you try to stay upright while paddling.

For instance, what football player could not improve his game with better balance? You may fall a lot when your first start out, but if you keep at it your overall core balance will great improve.

A Surfing Alternative

This sport is a very good alternative for people who have difficulty or fear of surfing.

You may have friends that surf, and you want to join the fun, but you are unable to. With SUP, you can still get out there and catch the waves and enjoy the surf with your friends.

Or you may have some health issues that make it difficult for you to surf. Once again SUP is a great alternative.

Yoga

Recently there are numerous people that are experiencing a new fitness activity to do on their boards. They are practicing yoga while paddle boarding.

Performing yoga while on a paddleboard adds an extra dimension of balance to the activity. This can be a lot of fun as well as very challenging for someone who is already an experienced practitioner of yoga.

In addition the ambiance that is associated with paddle boarding is far more pleasant and relaxing than being in a cramped gym or fitness studio. The sun and water will enhance the experience greatly.

A lot of individuals are undecided about purchasing a stand-up paddleboard, however, once they become aware of all the benefits and joys that it has to offer, they may be prompted to give it a try.

What are you waiting for? Give it a try.

Lose weight and gain confidence with a personalizedprogram and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance!


Get Started Today!

 Sincerely,
Dr. Deborah Neiman MD

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

Tags: health insurance coverage, fat burning classes, Doctor Supervised Weight Loss, Step Ahead exercise classes, diet to lose weight, exercise classes, lose weight fast, weight loss success

Calorie Counter, Lose It!, Fitness Pal? Best Weight Loss Apps

Posted by deborah neiman on Fri, Apr 03, 2015 @ 07:49 AM

 

Here's our guide to  losing weight with a mobile app.

  1. Choose an app you love. It sounds like a no-brainer, but if an app is overly complicated or requires too many steps then there’s a greater chance you’ll end up deleting it or forgetting about the app. While apps that generate accurate nutrition info just by taking a photo of your grub are still being developed, we like Calorie Counter & Diet Tracker (free; itunes.com) and GoMeals (free; itunes.com) for their ease of use.

    2. Find an app with feedback. Another factor that sets your device apart from pen and paper is that weight-loss apps can give you feedback on how many calories you’ve consumed and how many calories are left in the day before you exceed a limit you have set.. This can help you keep tabs on how you’re doing and make you rethink a treat when it’ll put you over the edge. Noom Coach (free; itunes.com) and My Diet Diary (free; itunes.com) have this feature built-in.

    3. Pick an app that emphasizes diet quality. It’s possible to lose weight on a low-quality diet, but it’s important to consume a high-quality diet with plenty of fruits, vegetables, protein, and whole grains so you can lose weight and be healthier for it. The app LoseIt! (free; itunes.com) tracks your macronutrient intake and Fooducate – Healthy Weight Loss, Food Scanner & Diet Tracker (free; itunes.com) grades foods on an A to D scale (just like in school) based on nutrient quality, quantity, and ingredients. It also offers healthier alternatives for certain packaged foods.
Whether you choose to track with an app or not, here are 5 quick-start strategies to help lose weight and keep it off for good.  

 

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1. Set the Right Goals

Most people trying to lose weight only focus on their ultimate goal: dropping pounds. But it's important not to lose sight of the diet and exercise changes that will get you there. Choose two or three diet and exercise goals at a time that you are willing to take on. And make sure they are specific and realistic. For example, "exercise more" is a wonderful goal, but it's not specific. "Walk 5 miles every day" is specific and measurable. But is it realistic if you're just starting out? "Walk 30 minutes every day" is better, but what happens if work or weather interferes? "Walk 30 minutes for 5 days each week" is specific and realistic.

2. Know Your Triggers

Are there situations that make you want to eat more? Start noticing them. For example, you may learn that you're more likely to overeat while you're bored or stressed. Then figure out ways to get around those triggers. Do something else to soothe your stress, for instance.Also, you might want to put treats away. You're more likely to eat them if they're visible and easy to get to.

3. Fill Up on Food

That's right: You should feel full. But how you do that might surprise you. It's mostly about time: 15 minutes, to be specific. You need at least that much time to feel full. So eat slower, giving your brain enough time to notice that you've eaten. What you eat can also help. Think fiber (like fruits and veggies) to fill up. Another trick is to use smaller plates so that small portions do not appear too small. Also, changing your eating schedule can help you reach your goal, especially if you tend to skip or delay meals and overeat later.

4. Reward Weight Loss Success (but Not With Food!)

A good reward is something that is desirable, timely, and depends on meeting your goal. Rewards may include treating yourself to a movie or massage, taking an afternoon off from work, or giving an hour of time to yourself. Keep in mind that many small rewards, given for meeting small goals, can work better than bigger rewards for long, difficult goals.

5. Keep Track of Your Progress

Jot down things like how much you exercise and what you eat. There are many apps that can help. Refer to our guide to weight loss apps that work. Doing this can really open your eyes to what you are doing and what you need to do to meet your weight loss goals.

References: www.webmd.com

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 fast

Lose Weight Fast Cooking With Wine

Posted by deborah neiman on Fri, Mar 13, 2015 @ 04:54 PM

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. We now accept health insurance!

LOSE WEIGHT NOW! 

Real food. Simple, whole ingredients. Skinny on the waistline.

Join Step Ahead's Recipe Swap! If you have a healthy, delicious  recipe that you would like to share, please email it to sari@stepaheadwellnesscenter.com and you can be featured in our weekly newsletter and be entered into a gift card drawing!

Cooking wit wine

Roasted Cod and Tomatoes in White Wine

This quick fish recipe is ready to serve in 30 minutes. While the fish is baking, whip up a quick spinach and arugula salad with tomatoes and bell peppers drizzled with red wine vinegar. Serves as a delicious weeknight dinner or as a fabulous entrée for entertaining.

2 cups cherry tomatoes

1 tablespoon olive oil

Freshly ground pepper

2 cloves garlic, minced

1 tablespoon chopped fresh basil

4 thick cod fillets, 5 ounces each

½ cup dry white wine such as Sauvignon Blanc Serving size:

1 fillet = 207 calories

1. Preheat oven to 400 degrees.

2. Place the tomatoes in a large baking dish. Drizzle the tomatoes with half of the olive oil. Roast the tomatoes until softened, about 15 to 20 minutes. Transfer tomatoes to a bowl and stir in the garlic and basil.

3. Season the cod fillets with pepper and drizzle with remaining olive oil, and place them in a baking dish. Pour the tomato mixture and wine over the fish. Cover the dish with foil and bake about 12 to 15 minutes, until fish is cooked through (fish will flake with a fork when fully cooked. 

 

It’s always better to eat your calories rather thank drinking them when you are trying to lose weight. That’s because beverage calories don’t register the same sense of fullness as food calories. When it comes to wine, the same advice holds true- at 150 calories per 5 ounce glass, use it as a flavor booster in cooked dishes rather than as a beverage with dinner.

When you take some of the fat out of dishes, you usually need to add another ingredient to replace the lost moisture. Here are some examples of how wine can do just that:

Instead of sauteing veggies in heaps of butter or oil, you can saute them in a smaller amount of oil plus some wine for flavor and moisture.

Instead of making a marinade with 1/2 cup of oil, decrease the oil to 1/4 cup and add 1/4 cup wine.

Instead of adding 3/4 cup of oil to a cake mix recipe, add 3/4 cup of white or dessert wine to the batter.

Here are great ways to use wine in light cooking:

Wine helps cook and add flavor to fish. Deep-fried fish dipped in tartar sauce, albeit tasty, defeats the nutritional purpose of eating fish. One way to add flavor and moisture to fish without adding fat is to cook it with wine. You can add wine to the pan while the fish is simmering, poach the fish over a saucepan of boiling wine, or drizzle fish with a tablespoon or two of wine and bake it in a foil package.

Wine is a great ingredient in marinades. Wine is basically an acid ingredient (which helps tenderize the outside of the meat) and it has a lot of flavor. The wine-based marinade helps keep meat, poultry, or seafood moist while it cooks, too.

Wine can help cook and simmer foods. Add wine to dishes you're cooking in a skillet on the stove, in a slow cooker, or in the oven. Simmered along with the food, it adds flavor and moisture to whatever dish you're making.

Wine can be used in baking, too! For certain types of cakes, using wine or sherry in place of some of the fat not only lightens up the cake but adds complimentary flavors.

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

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


Tags: cooking with wine, lose weight fast, recipe swap

Lose Weight and Keep It Off with Weight Training

Posted by deborah neiman on Wed, Feb 11, 2015 @ 01:49 PM

 

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So you've lost the weight, and you're feeling great, but are you ready for the next challenge, keeping it off?  Staying consistent with your exercise routine, especially weight training exercise, might be the key to your continued success. 

A new study shows that consistent exercise can alter the body's response to weight loss and potentially stop unwanted pounds from creeping back on.  The study was published in Medicine & Science in Sports & Exercise and offers good news about exercise and body weight.  Most Registered Dietitians will agree that to lose weight, you must reduce calories, whether you exericse or not.  Take in fewer calories than your body burns and you will lose weight.  The general rule of thumb is create a 500 calorie deficit in calories in vs calories out to lose on average 1 to 2 pounds per week.

Unfortunately, as you get smaller your body burns less calories because there is less of you.  So after losing weight, your body burns fewer calories througout the day than it did before, because you have less body mass using energy.  Fitness Training becomes imperitive during this stage of the journey.  Researchers at the University of Alabama at Birmingham decided to closely study the effects of exercise during that pivotal time just after someone reaches their goal weight.

They began by recruiting about 100 overweight, sedentary women, all of whom agreed to undertake a strict diet of only 800 calories a day.  The group was divided into thirds.  One third of the women were asked not to exercise at all.  Another third began a supervised cardio program consisting of about 40 minutes of walking/jogging on a treadmill three times a week.  The final third started supervised weight training three times per week.

Each woman, regardless of the group she was in, stayed on the 800 calorie diet until she lost 25 pounds.  At that point, she continued to follow the exercise instructions and transitioned for a month to a customized, supervised diet designed for maintenance. 

The findings... women in the non-exercise group didn't move much at all throughout their days.  The women who did cardio exercise continued moving throughout their days so the calories they burned outside of exercise was significant.  However the women who weight trained moved the most, movement felt easier for them and their bodies continued burning through calories more efficiently.  Overall, the data suggests exercise, particularly weight training, after weight loss prompts people to move more throughout the day thus burning more calories, and with some discipline about food intake, should stave off weight gain.  It seems clear that weight training has a positive effect on weight management overall.

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.

 Get Started Today!


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

Tags: Personal Weight Loss, losing weight tips, medical weight loss solutions, health insurance coverage, Personal Trainers, doctor supervised weight loss center, personal training, muscle conditioning classes, health fitness advice, Weight Loss Center, personalized weight loss, lose weight fast

BEAT THE WINTER "BLAHS" WITH SHORT-TERM WEIGHT LOSS GOALS!

Posted by deborah neiman on Mon, Feb 02, 2015 @ 07:49 AM

Need to lose a few pounds before Spring but the long, cold winter days are leaving feeling unmotivated and “blah”?  There is a way out!  Get yourself on track to a happier, healthier you this winter by setting short-term goals for yourself. 

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Be realistic, your ultimate goal is making lifestyle changes, not just temporary adjustments.
Giving yourself plenty of time to accomplish your goals will allow you to adjust to one change before diving into another, therefore breaking up one big challenge into several smaller ones. This makes it easier for you to commit to your new lifestyle without feeling overwhelmed.

Your first goal may be to exercise regularly and drink more water.  Keeping up the motivation
to exercise on a cold winter day instead of curling up under a warm blanket on the sofa can be difficult.  However, in addition to losing pounds, regular exercise will help you lose the winter blues as well.  Exercise is proven to improve mood, mental clarity and emotional well-being. 
So don’t let the weather slow you down… get out from under that blanket, and keep moving!  Participating in the 10,000 Steps Program is an example of ensuring you get enough exercise each and every day.

A second short-term goal example is eating cleaner.  Cut out some refined sugar and eat more fresh fruits, vegetable and whole grains.  Eating clean will give you the energy you'll need to stay in motion and beat the winter blues.  Unsure about how to prepare fruits/vegetables during the winter months when they are not as fresh and plentiful, consider scheduling a consultation with a Registered Dietitian.  He/she can give you some great tips/recipes that will both warm you up and trim you down this winter.

Keeping a food and exercise journal is another great short-term weight loss goal.  Whether it’s a video journal, online journal, or a spiral notebook, keep track of your goals and your time frames. This will help you stay organized and will remind you of your focus. The journal will also allow you to look back at previous mini-goals so that you can see the progress you have made.  And you can write down future goals to stay motivated and excited to tackle your next challenge/goal.

The best part of setting short-term goals...REWARDS.  Besides being proud of yourself for setting and accomplishing your goals, you should also treat yourself every single time you successfully accomplish your goal!  You earned it!!!  Your reward should not be food-related, but instead something that will make you feel pampered. If you reached your goal of toning your arms, buy yourself a sleeveless top.  If you drank 8 glasses of water each day, go get a manicure.  You get the idea!  Your rewards should be tailored to fit your needs. They should be something that will drive you to work harder and then make you feel as though it was worth all of the work. Great rewards will motivate you to stick to your diet and exercise goals, and they will make the road to your overall success even sweeter.

As you accomplish goal after goal, the only thing you’ll “gain” is a healthier, better, stronger and more successful YOU!  You  have nothing to lose but old habits and extra pounds!  If you want to try working with short term goals this winter and can procrastinate until Feb 16th, consider our 10 POUND TAKE DOWN WEIGHT LOSS CHALLENGE.  Give us just one month and we’ll melt up to 10 pounds off of  your body and put you on the fast track to lean, healthy and magnificent…
quickly, safely and naturally with no gimmicks!  You’ll receive a customized diet plan and weekly personal training sessions as well as all support from our certified staff.  Click the link below to sign up!

10 pound take down challenge

Don’t want to wait until Feb 16th, we can offer you a customized program anytime so you can get started Today!  Learn about Step Ahead Wellness Center's personalized weight loss plans created by a medical doctor, registered dietitian, and certified personal trainer.

  

Get Started Today!

 

 

Sincerely,

 

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

 

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

Tags: jumpstart diet, beat winter blues, medically supervised weight loss center, Physician Weight Loss, personal training, lose weight fast

Should I Lose Weight Super Fast This Holiday Season?

Posted by deborah neiman on Wed, Nov 26, 2014 @ 03:12 PM

If you wish to lose weight super fast this holiday season, you are not alone. At Step Ahead Wellness Center for weight loss, our mantra during the holiday season is to to set realistic goals and be sensible about your eating habits. The key is to give into your cravings in a controlled manner. You can sample something of everything, it's just a matter of how much. We will help keep your weight in check over the next six weeks. Enjoy our special feature of holiday recipes, eating tips and exercises that will  help you stay on track from Thanksgiving through the new year! Learn more about how you can fast-track your New Year's weight loss resolutions with our special personalized weight loss holiday promotion! Click below.

Optifast 4 Week Membership

Holiday Weight Gain Facts: Rumor has it that the average American gains 5 pounds during the holidays, but there isn’t a whole lot of science behind that statement. There is a study that shows we actually gain 1 pound, but the same study also shows we never lose that pound. Fast forward 10 years and see how good that looks and feels. The bottom line is make smart food choices, and keep moving. It's a busy, stressful time, but take care of your biggest investment... your health.

HOLIDAY EXERCISE TIP: Burn Calories While You Shop

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If you absolutely positively must skip a work out or two over the next several weeks then... Shop 'Til You Drop. One and a half hours of shopping and carrying bags will burn over 100 calories for the average 150 pound person. Additionally, spending one hour wrapping gifts can burn a massive 120 calories. If you choose to wrap all of your gifts in one sitting then you will burn more calories than you'd expect, so get organized and set some time aside to wrap them all in one go.

 

 

HOLIDAY RECIPE: Crostini with Creamy Carrot Spread

carrot_spreadDitch the high fat dips in favor of this low calorie creamy dip that is bursting with antioxidants. When it comes to carrots, believe it or not, they're not alway orange. Carrots can be white, yellow, purple or red. Fresh carrots can also be used in this recipe (Arrange in single layer on baking sheet and roast at 425 degrees for 15 minutes covered with aluminum foil, and additional 25 minutes uncovered until golden brown and soft) but steaming frozen carrots cuts cooking time in half!

Recipes makes about 2 cups. Serving size: 2 tablespoons = 70 calories.

1 pound frozen sliced carrots

3 tablespoons olive oil, divided

1/2 cup macademia nuts

1/4 cup orange juice

1/2 teaspoon cinnamon

2 teaspoons maple syrup

1/2 teaspoon vanilla extract

Dash of salt & pepper (1/4 teaspoon each)

1. Steam carrots according to package directions. Season with 1 tablespoon olive oil, salt & pepper.

2. Place carrots in a food processor along with macademia nuts, cinnamon, maple syrup and vanilla extract. Pulse until combined.

3. With the food processor blade running, slowly drizzle in the orange juice and olive oil. The carrots should be creamy and spreadable. Enjoy on whole grain crackers (such as Suzie's quinoa thin cakes, omly 15 calorie each) as a holiday appetizer.

Cheers! Let's kick off a healthy holiday season together!

Sincerely,

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

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

Tags: healthy thanksgiving recipe, quick weight loss, losing weight tips, lose weight in 2014, Weight Loss Center, lose weight fast

Easy Diet Secrets That Work

Posted by deborah neiman on Wed, Nov 19, 2014 @ 02:46 PM

During the holidays, preparing healthy meals does not have to be a hassle. Look no further than your kitchen pantry. With just a few simple ingredients, you can transform everday dishes into delicious low calorie recipes.

easy diet secrets

Diet Secret #1: Reduced Sodium Chicken Stock

Fact: Every tablespoon of butter or oil you use in a recipe adds around 100 calories. That may not sound like a lot, but just 100 extra calories a day can translate into 10 unwanted pounds over a year.

The Good News: Reduced sodium chicken stock is the perfect stand-in for oil or butter in sautés. It adds flavor to whatever you’re cooking, enough lubrication so that food doesn’t stick, and you’re now getting a fraction of the calories.

Healthy Tipping Point: Start with a quarter-cup of stock per 2 cups of chopped vegetables, which adds only 5 calories of full-bodied flavor. For chicken dishes, work your way up to one cup by gradually stirring in a few tablespoons at a time in a skillet set to medium-high heat. You have now mastered the art of fat-free sautéing! Use reduced sodium stock, which contains at least 25% less sodium than traditional varieties.

Diet Secret #2: Sundried Tomatoes

Fact: There’s no doubt that sandwich spreads are brimming with fat. Mayonnaise, which is an emulsion of oil, eggs, egg yolks, water, vinegar and spices, contains 1440 calories, 160 grams fat, and 24 grams of artery-clogging saturated fat per cup. Granted you may not be eating a whole cup on your turkey sandwich, but at 100 calories per tablespoon, the small dose of vitamins K, E, A, and B12 you ingest come at a high calorie cost. What’s a mayo lover to do? 

 The Good News: With one simple flavor-boosted tweak, you can have your mayonnaise and eat it too. Sundried tomatoes are what I like to call your sandwich’s secret weapon, packed with vitamins A, C and lycopene. Sundried tomatoes also possess a unique taste element called umami, which adds a savory flavor that compliments your sandwich ingredients.

Healthy Tipping Point: Stir together half of a chopped sundried tomato with 2 teaspoons of light mayonnaise for a delicious 45-calorie spread. For a creamier consistency, use an immersion blender to combine the sundried tomatoes and mayonnaise; it takes only 30 seconds! 

Light mayo contains a higher percentage of water than oil in the ingredient list. Choose a canola-or olive oil-based light mayonnaise to lock in heart-healthy fats. Look for short ingredient lists to avoid fillers, like high fructose corn syrup, found in some light varieties. You have now replaced a major culprit of sneaky calories found in high-fat condiments.

Who can deny the heart health benefits of avocado, olive oil, and chickpeas that have earned guacamole and hummus their reputations healthy party dips? If you want to reap the nutritional benefits of these foods without adding inches to your waistline, use them as a sandwich spread instead of as a dip. Just one tablespoon of hummus or guacamole will enhance the flavor of your next sandwich and contribute only 30-40 extra calories. This is the perfect portion-control solution if you are tempted to overindulge on chips and dip.

Diet Secret #3: Ground Flaxseeds and Almonds

Fact: Breaded food has a satisfying crunchy texture when used as a coating on baked foods. A quarter-cup serving of traditional breadcrumbs contains 120 calories but only 1 gram of fiber that Americans desperately need to consume more of on a daily basis. For optimal health, men and women should aim for a minimum of 25 grams of fiber daily, preferably from natural sources such as whole grains, fruits, vegetables, legumes, nuts, and seeds.

The Good News: Instead of breadcrumbs, something, create a crunchy coating of ground flaxseeds and almonds. This mixture works just like breadcrumbs, but you get a nutrient package of fiber, vitamin E and omega-3 fats, all defenders against inflammation. Flaxseeds have a light nutty flavor, which can perk up the flavor of cereals, salads, casseroles, soups, pasta, and baked goods.

Healthy Tippong Point: The swap is simple. Fold in 1 teaspoon of sliced almonds for every 3 tablespoons of ground flaxseeds. This 100-calorie heart-healthy coating adds an irresistible crunchy texture to anything from chicken cutlets to French toast.You can buy pre-ground flaxseed meal in the health section or cereal aisle at your local grocery. This fiber-boosting diet shortcut is as easy as grabbing a fiber-one bar.

Diet Secret #4: Chinese Five Spice  

Fact: Many fat-free marinades are loaded with sugar and sodium. How can you jazz up the flavor of meat, seafood, chicken, or vegetables without falling into the salt and sugar trap?

The Good News: Amp up the flavor of traditional dishes with Chinese five spice powder. This pantry staple is like a spice rack in a bottle. The blend contains cinnamon, star anise, fennel, ground cloves, and black pepper, which adds a delicate balance of sweet and spicy flavors to any meal. Not only are you slashing sodium, sugar, and calories, but you are loading up on antioxidants to reduce inflammation.

Healthy Tipping point: A little goes a long way, so start out with a teaspoon of Chinese five spice for a meal for four people.

Even the most apprehensive cook will feel inspired to use these flavor boosters. It’s an easy first step to peel off extra pounds and pack in essential nutrition. Searching for more doctor weight loss tips?

Optifast 4 Week MembershipStep Ahead Wellness Center is conveniently located at 49 U.S. Highway 202 Far Hills, NJ 07931 Email DrNeiman@stepaheadwellnesscenter.com or call us 908-470-2235

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EXERCISE OUTDOORS THIS SUMMER... WITH STEP AHEAD!

Posted by deborah neiman on Tue, Jun 10, 2014 @ 06:53 AM

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Our fitness director/certified fitness trainer, Noelle Lusardi, has created a 12 week summer program to get you outside!  Join our Power Walk/Yoga Stretch In The Park classes every Wednesday night from 7 to 8pm, now through August 27th.  Email Noelle directly at Noelle@stepaheadwellnesscenter.com for more information.

 

Enjoy the benefits of outdoor exercise as discussed in the New York Times article below.

 

From The New York Time: The
Benefits of Exercising Outdoors

By GRETCHEN REYNOLDS

February 21,
2013 12:01 am

While the
allure of the gym — climate-controlled, convenient and predictable — is
obvious, especially in winter, emerging science suggests there are benefits to
exercising outdoors that can’t be replicated on a treadmill, a recumbent
bicycle or a track.

You stride
differently when running outdoors, for one thing. Generally, studies find,
people flex their ankles more when they run outside. They also, at least
occasionally, run downhill, a movement that isn’t easily done on a treadmill
and that stresses muscles differently than running on flat or uphill terrain.
Outdoor exercise tends, too, to be more strenuous than the indoor version. In
studies comparing the exertion of running on a treadmill and the exertion of
running outside, treadmill
runners expended less energy
to cover the same distance as those striding
across the ground outside, primarily because indoor exercisers face no wind
resistance or changes in terrain, no matter how subtle.

The same dynamic has been shown
to apply to cycling
, where wind drag can result in much greater energy
demands during 25 miles of outdoor cycling than the same distance on a
stationary bike. That means if you have limited time and want to burn as many
calories as possible, you should hit the road instead of the gym.

But
there seem to be other, more ineffable advantages to getting outside to work
out. In a number of
recent studies,
volunteers have been asked to go for two walks for the same
time or distance — one inside, usually on a treadmill or around a track, the
other outdoors. In virtually all of the studies, the volunteers reported
enjoying the outside activity more and, on subsequent psychological tests,
scored significantly higher on measures of vitality, enthusiasm, pleasure and
self-esteem and lower on tension, depression and fatigue after they walked
outside.

Of course,
those studies were small-scale, short-term — only two walks — and squishy in
their scientific parameters, relying heavily on subjective responses. But a study last year of older
adults
found, objectively, that those who exercised outside exercised
longer and more often than those working out indoors. Specifically, the
researchers asked men and women 66 or older about their exercise habits and
then fitted them all with electronic gadgets that measured their activity
levels for a week. The gadgets and the survey showed that the volunteers who
exercised outside, usually by walking, were significantly more physically
active than those who exercised indoors, completing, on average, about 30
minutes more exercise each week than those who walked or otheStudies haven’t
yet established why, physiologically, exercising outside might improve
dispositions or inspire greater commitment to an exercise program. A few small studies have found
that people have lower blood levels of cortisol, a hormone related to stress,
after exerting themselves outside as compared with inside. There’s speculation,
too, that exposure to direct sunlight, known to affect mood, plays a role.

But the
take-away seems to be that moving their routines outside could help reluctant
or inconsistent exercisers. “If outdoor activity encourages more activity, then
it is a good thing,” says Jacqueline Kerr, a professor at the University of
California, San Diego, who led the study of older adults. After all, “despite
the fitness industry boom,” she continues, “we are not seeing changes in
national physical activity levels, so gyms are not the answer.”

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POWER WALK/YOGA STRETCH CLASSES START TOMORROW NIGHT!

Posted by deborah neiman on Tue, Jun 03, 2014 @ 06:08 AM

POWER WALK/YOGA STRETCH CLASSES IN THE PARK START TOMORROW NIGHT!!!

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Nutrition Coffee Chat

Posted by deborah neiman on Fri, May 30, 2014 @ 03:58 PM


Take a  coffee break on Fridays from  12:00-12:30 pm. Sip on a skinny beverage and get FREE health and fitness advice from our expert nutritionist and contributor to the Dr. Oz show, Sari Greaves R.D.N.

Today's topic at Nutrition Coffee Chat:

Test your diet personality! Are you a mindless muncher, a cravings crasher, or a time-crunched dieter? If you missed today's coffee chat and would like to take our diet personality quiz, email sari@stepaheadwellnesscenter.com.

Nutritionist's grocery picks of the week: Sari presented healthy meal and snack products  including Barney's  Natural Almond Butter, Light 'n Fit 80-calorie greek yogurt, and Veggie Patch Heat 'n Eat Falafel bites, 

Event location: Starbucks coffee shop

428 US Highway 202/206, Bedminster Township, NJ,. 07921. Reserve your spot by emailing sari@stepaheadwellnesscenter.com or call 908.470.2235.

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