Step Ahead Wellness Center Blog

Back To The Basics

Posted by deborah neiman on Tue, Nov 05, 2013 @ 10:31 AM

Healthy eating is all about balance – eating the right amount to match how active you are, and enjoying a variety of foods, so you get all the nutrients you need.

To function properly, the human body requires over 50 nutrients. No one single food or drink can provide us with all these nutrients at once, which is why eating a variety of foods in the right amounts each day is important to good health.


Use the portion plate to help you choose the right foods

nhw portion plate resized 600

 

http://www.nestle.com/nhw/nutrition-basics

Tags: Personal Weight Loss, diet, meal plans, HEALTHY DIET SHORTCUTS, fruit recipes, Diet and Nutrition, healthy eating, Dr. Neiman, high protein, Doctor Supervised Weight Loss, Fitness, Healthy, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, online nutrition, Physician Weight Center, OptiFast, personal training, Doctor, Desserts under 200 Calories, health, Weight Loss Center, low calorie vegetables, low carb, wellness, healthy entertaining, group exercise, lose weight fast, sharecare

6 WEEK YOGA SERIES BEGING OCT. 30 AT STEP AHEAD!

Posted by deborah neiman on Thu, Oct 17, 2013 @ 06:10 AM

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JOIN OUR *NEW* 6 WEEK CORE YOGA SERIES

       

Build strength in core muscles, arms, legs, and abs

         Open hamstrings, hips, and side bodies.

 When:
Wednesday evenings

Date:
Series runs Oct. 30 - Dec. 18

(no class thanksgiving eve)

Time:
6 -7pm

(we will add a 7-8pm class if needed) 

 

*email noelle@stepeadwellnesscenter.com to sign up, space is limited to 3 participants per
class. Reserve your spot TODAY!!

Tags: Personal Weight Loss, Exercise, Weight Loss, diet, meal plans, Sari Greaves, HEALTHY DIET SHORTCUTS, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Physician Weight Loss, Nutrition, Heart Disease, lose weight, online nutrition, Physician Weight Center, OptiFast, personal training, toning, Yoga classes, health, Step Ahead, low calorie vegetables, wellness, exercise classes, group exercise, lose weight fast

WALK YOUR WAY TO GOOD HEALTH!

Posted by deborah neiman on Wed, Oct 16, 2013 @ 12:25 PM

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Walking... It's the simplest positive change you can make to effectively improve your heart health.  Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:

  • Reduce the risk of coronary heart disease

  • Improve blood pressure and blood sugar levels

  • Improve blood lipid profile

  • Reduce the risk of osteoporosis

  • Reduce the risk of breast and colon cancer

  • Reduce the risk of non-insulin dependent (type 2) diabetes

Plus you'll burn on average 250-300 calories!  For more fit tips visit our website at www.stepaheadwellnesscenter.com or contact our fitness director Noelle Lusardi at noelle@stepaheadwellnesscenter.com.

Tags: Exercise, Weight Loss, diet, jumpstart diet, HEALTHY DIET SHORTCUTS, fitbit, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, high protein, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, toning classes, Physician Weight Loss, Nutrition, Prevention Heart Disease, bootcamp classes, Physician Weight Center, OptiFast, kickboxing, toning, Yoga classes, Desserts under 200 Calories, walking Bridal Boot Camp, low calorie vegetables, wellness, exercise classes, kickboxing classes

STRENGTH TRAIN TO LOSE WEIGHT

Posted by deborah neiman on Wed, Oct 09, 2013 @ 12:58 PM

 

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Strength training is important if you’re trying to lose weight. Many people
focus too much on cardio when trying to lose body fat but that approach is
short-sighted. You want to lose body fat, not metabolically-active muscle
tissue. Why is strength training so important? Having a greater proportion of
muscle to fat subtly boosts your metabolic rate. Muscle is definitely your
friend when you’re trying to shed body fat. Ultimately you need a fitness
program that balances cardio with strength training. Here are some tips for
strength training when you’re trying to lose body fat.

Focus on Compound Strength Exercises

Compound strength exercises are ones that target more than one muscle group
at a time. They include such exercises as squats, pull-ups, bent-over rows,
bench press and deadlifts. The more muscle groups you use during a strength
training exercise, the more calories you’ll burn. Plus, using more muscle
groups has a greater metabolic effect. That means there’s greater activation of
fat-burning hormones like growth hormone, testosterone and catecholamines.

Isolation exercises that work only one muscle group are still important for
shaping muscles and building symmetry but they burn fewer calories and have
less of a metabolic effect relative to compound exercise. If your goal is
weight loss, focus on strength exercises that use more than one muscle group at
a time. Make your strength moves compound and dynamic. When doing lunges,
combine them with bicep curls. With squats, do an overhead press. Use as many muscle
groups as possible. This will burn more fat.

Work Large Muscle Groups

You burn more calories when you target the larger muscle groups in your
lower body rather than your arms and shoulders. A compound movement like the
squat targets large lower body muscle groups and burns significantly more
calories than upper body isolation exercises like biceps curls or triceps
kickbacks. Don’t neglect your upper body but focus more on compound, lower body
exercises to increase the calorie burn and activate fat-burning hormones.

 Lift Heavy

Some people who are intent on losing weight are afraid to lift heavy
because they think it will make them bigger. It’s hard for females to build
enough muscle mass to look bulky. Lifting heavy, especially using your lower
body, turns on fat-burning hormones and revs up your metabolism. On the other
hand, lifting light weights will have little impact on your metabolism or the
shape of your muscles. The most it will do is build muscle endurance. You can
suck up a lot of time lifting light weights and get very little return. Go for
the challenging weights and stop worrying about getting bulky.

Make a Portion of Your Cardio High Intensity

Just as lifting heavy weight and targeting multiple muscle groups helps you
burn more fat so will high-intensity cardio. Short periods of high-intensity
cardio forces your body to work harder during and after a workout. After your
workout is over, there’s an after-burn effect that makes your body burn more
energy for hours afterwards. You don’t get that when you do cardio at a
comfortable pace. Losing fat is all about breaking out of your comfort zone.
Think high-intensity interval training when you’re trying to lose body fat.
You’ll accomplish more in less time.

Circuit Training

One or two days a week, do circuit strength training. With circuit training
you do strength training sets with little or no rest between exercises. Moving
quickly from exercise to exercise without rest burns more calories and
maximizes the amount of volume you can do during a single training session.
That means it’s a timesaver too. It’s the ultimate in cross-training since
you’re building strength while keeping your heart rate up since you’re not
stopping to rest. Research shows circuit training causes greater release of
growth hormone. That helps mobilize fat. Plus, circuit training has
cardiovascular conditioning benefits as well.

 The Bottom Line?

Strength training should be a part of your fitness program even if your
primary goal is to lose body fat. Make sure you’re not putting strength
training on the back burner to focus on cardio.

For more fit tips, contact our fitness director/certified trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com

 

References:

Journal of Strength and Conditioning Research. (2011) Sept. 25(4).
2519-2527.

IDEA Fitness. “New Insights into Circuit Training”

Tags: Personal Weight Loss, Exercise, Weight Loss, diet, fitbit, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Physician Weight Loss, Nutrition, lose weight, bootcamp classes, online nutrition, Physician Weight Center, Charity Walk, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, health, Step Ahead, low calorie vegetables, wellness, healthy entertaining, group exercise, kickboxing classes, lose weight fast

FALL INTO FITNESS WITH STEP AHEAD!

Posted by deborah neiman on Wed, Oct 02, 2013 @ 06:02 AM

 

FallIntoFitness (2)

Let Us Help You Reach Your Health & Fitness Goals With Our "Triple Threat" Team... Physician, Dietician, Trainer!

Don't Delay... Call Today!

908-470-2235

www.stepaheadwellnesscenter.com

Tags: Personal Weight Loss, Exercise, Weight Loss, jumpstart diet, meal plans, Sari Greaves, fitbit, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Physician Weight Loss, Nutrition, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, Physician Weight Center, OptiFast, personal training, kickboxing, muscle conditioning classes, Yoga classes, health, low calorie vegetables, wellness, exercise classes, group exercise, kickboxing classes, lose weight fast

Recipe Corner: Easy White Bean & Rosemary Dip

Posted by deborah neiman on Fri, Sep 27, 2013 @ 03:17 PM
white bean Rosemary dip website
Ingredients:
1/2 cup Plain 2% Chobani Greek yogurt
1 whole garlic clove peeled
2 tbsp extra virgin olive oil
1/2 sprig fresh rosemary
1 15.5 oz can white beans, rinsed
3/4 tsp kosher salt
1 ice cube
*Pita chips, vegetable
Prep time: 10 mins. Serves: 8.  Cook time: 1 1/2 minutes
Directions:
1. Place garlic, oil and rosemary in a small, heat-safe bowl. Cover and microwave on high for 1 1/2 minutes. Cool for five minutes then pour into food processor.
2. Add beans, Chobani, salt, and ice cube then process until smooth.
3. Serve with pita chips, vegetables
Nutritional information
Calories 80, Calories from Fat 30, Total Fat 3.5g, Saturated Fat 0.5g, Trans Fat 0g, Cholesterol 0mg, Sodium 330mg, Total Carbohydrate 9g, Dietary fiber 3g, Sugars 1g, Protein 4g.
Adapted from www.chobani.com
HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT OUR SEASONAL FAST-TRACK WEIGHT LOSS PROGRAMS OR EMAIL drneiman@stepaheadwellnesscenter.com

Tags: jumpstart diet, meal plans, Sari Greaves, HEALTHY DIET SHORTCUTS, vegetarian, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, high protein, summer sandwiches, Fitness, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, personal training, low calorie vegetables, low carb, healthy entertaining, lose weight fast

Recipe Corner: Broccolini in lemon parmesan sauce

Posted by deborah neiman on Fri, Sep 20, 2013 @ 02:54 PM

broccolini lemon parmBroccolini is also called baby broccoli or broccoletti. This recipe makes four servings in just 15 minutes. Don’t ignore these tender, delicious, and tasty stems!

 Ingredients:

1 Tbs. extra-virgin olive oil

3 Garlic cloves, minced

1  lb. broccolini, chopped

1 Tbs. lemon juice

1  Tbs. mayonnaise

3  Tbs. parmesan cheese

Freshly ground black pepper

  • Heat a large sauté pan over medium heat Add the oil and sauté the garlic until golden, stirring constantly for about 1 minute.
  • Add the broccolini to the pan with ¼ cup of water. Turn the heat to high and allow the water to steam the broccolini until tender, about 2 minutes. Add up to another ¼ cup of water if the pan is dry before the broccolini is tender.
  • In a small bowl, whisk together the lemon juice, mayonnaise, parmesan, and black pepper. Drizzle over the broccolini and enjoy! 

Makes 4 servings. Per serving (1 cup) 110 calories / 110 mg sodium / 8 g total fat/ 1.5 g saturated fat / 7 g carbs / 5 g protein / 3 g fiber

*You can substitute other dark leafy green vegetables such as kale, spinach, swiss chard. Add a small baked chicken breast or fish filet to make this a complete meal.

 

Tags: diet, Sari Greaves, HEALTHY DIET SHORTCUTS, vegetarian, Diet and Nutrition, healthy eating, Dr.Oz, Cooking Classes, Bridal Boot Camp, Nutrition, low calorie vegetables, low carb, wellness, healthy entertaining, lose weight fast

Recipe Corner: Very Veggie Tostadas

Posted by deborah neiman on Wed, Sep 11, 2013 @ 05:05 PM

tostadaYou can have your carbs and eat them too with this delicious "open faced" Mexican sandwich. This 15 minute recipe delivers heart healthy fats and plant protein. Broiling the tortillas make a crispy shell for a veggie filled nutritious filling.

Bon Appetit!

Comments/Questions? Email sari@stepaheadwellnesscenter.com

Makes 4 servings. Serving size: 1/2 tostada =318 calories

Ingredients:

2 (10-inch) 98% fat-free flour tortillas

1 (16-ounce) can fat-free refried beans

2 tablespoons enchilada sauce

2 cups gourmet salad greens, divided

1 cup diced plum tomato, divided

1/4 cup chopped green onions, divided

2 tablespoons sliced ripe olives, divided

1 peeled avocado, cut into 12 wedges, divided

1 tablespoon finely chopped bottled jalapeño pepper, divided

1/4 cup (1 ounce) crumbled reduced-fat feta cheese, divided

1. Preheat broiler.

2. Place a tortilla on a baking sheet, and broil for 1 minute on each side or until lightly browned. Repeat procedure with remaining tortilla.

3. Combine beans and enchilada sauce in a small saucepan; cook over medium heat until hot. Spread half of bean mixture over each tortilla; top evenly with remaining ingredients.

Adapted from cookinglight.com

 

 

 

Tags: jumpstart diet, meal plans, Sari Greaves, vegetarian, Diet and Nutrition, Dr.Oz, prevention, beach season, Bridal Boot Camp, Healthy Recipes, Nutrition, lose weight, online nutrition, beach body, OptiFast, health, Step Ahead, low calorie vegetables, low carb, wellness, healthy entertaining

DRINK UP TODAY!!

Posted by deborah neiman on Fri, Sep 06, 2013 @ 01:36 PM

Replace your favorite soft drink with water to help reach your weight loss goals!!

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Tags: Personal Weight Loss, Exercise, Weight Loss, diet, fitbit, Diet and Nutrition, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Physician Weight Loss, Nutrition, lose weight, online nutrition, Physician Weight Center, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Yoga classes, health, Step Ahead, low calorie vegetables, wellness, exercise classes, group exercise, kickboxing classes, lose weight fast

Recipe Corner: Black-Eyed Peas, Tomato & Egg Salad

Posted by deborah neiman on Fri, Aug 30, 2013 @ 04:00 PM
black eyed peasIf you need an easy recipe for entertaining this Labor Day Weekend, here's a delicious protein & fiber-packed winner. In the South, black-eyed peas, also called cow peas are traditionally eaten as the first food of the New Year to bring good luck and prosperity. The best part is you probably already have all the ingredients on hand in your kitchen! This recipe also serves well for celebrating upcoming Jewish New Year!

Questions/Comments? Email sari@stepaheadwellnesscenter.com

1/2 cup no salt added black-eyed peas, cooked (Rinse and drain canned beans to remove 40 percent of the sodium)

1/2 cup chopped tomatoes

2 tablespoons balsamic vinegar

1 tablespoon reduced-fat feta cheese

1 hard-boiled egg, chopped

 

Mix all ingredients and enjoy. Serves one as a main meal or 4 small appetizers.

1 1/4 cup = 219 calories, 12g protein, 5g fiber

Appetizer serving size: 1/3 cup = 55 calories, 3g protein, 2.5g fiber (serve over mixed greens)

Tags: Personal Weight Loss, meal plans, Sari Greaves, rosh hashana, healthy eating, Dr.Oz, prevention, summer weight loss, beach season, high protein, Doctor Supervised Weight Loss, Bridal Boot Camp, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, online nutrition, beach body, OptiFast, healthy labor day recipes, low calorie vegetables, low carb, wellness, healthy entertaining, jewish new year