Step Ahead Wellness Center Blog

Low-Sugar or Low-Carb?

Posted by deborah neiman on Fri, May 29, 2015 @ 05:42 PM

Low-Sugar or Low Carb? On the face of it, low-sugar and low-carb diets seem similar: Sugars are carbs, after all, and most carbs get broken down into sugar (glucose) during digestion. Both diets also call for cutting back on processed foods. But ask a doctor or nutritionist which plan to follow, and it's a safe bet you'll be told that low sugar is best -- specifically, low added sugar. Here’s what you need to know:

low sugar or low carb?

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

Our body needs carbohydrates in order to function -- the glucose they provide is the main fuel source for the brain. When you go low-carb you may find yourself cranky, tired, and struggling to focus. “Mind your P’s and Q’s” advises nutritionist Sari Greaves, RDN. Practice portion control (use measuring cups!) and  choose high Quality carbs loaded with nutrients such as low-fat yogurt, skim milk, fresh fruit, whole grains, beans, and sweet potatoes.

Watch out for sneaky sources of added sugat. Did you know that you'll find it in the soy, almond and cashew milk you use instead of regular cow's milk, usually in the form of evaporated cane juice or cane sugar? (Avoid it by buying unsweetened versions.) What about condiments (ketchup, BBQ sauce, salad dressings) and processed foods like crackers and chips, as well as in tomato sauce and white bread?

Your daily green juice may be another secret sugar bomb. Purely-green juices are generally low in sugar, but at some juice chains, even if they look green, they can have up to 39 grams of sugar per cup or bottle (sizes vary). For comparison, a 12-ounce can of soda generally has around 40 grams of sugar. Even though these juices have vitamins and the sugar is natural, they're highly concentrated doses of sugar paired with little to no fiber, priming you for a crash later.

Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those in milk and fruits. The major food and beverage sources of added sugars for Americans are:regular soft drinks, energy drinks, and sports drinks, candy, cakes, cookies, pies and cobblers, sweet rolls, pastries, and donuts, fruit drinks, such as fruitades and fruit punch, dairy desserts, such as ice cream. Sari’s advice: Nix the juice in favor of a nutritious whole fruit (serving size: a tennis ball) for a true energy boost and filling fiber that will take the edge off hunger.

Reading the ingredient label on processed foods can help to identify added sugars. Names for added sugars on food labels include: anhydrous dextrose, brown sugar, confectioner's powdered sugar, corn syrup, corn syrup solids, dextrose, high-fructose corn syrup (HFCS), honey, invert sugar, lactose, malt syrup, maltose, maple syrup, molasses, nectars (e.g., peach nectar, pear nectar), pancake syrup, raw sugar, sucrose, sugar, white granulated sugar

You may also see other names used for added sugars, but these are not recognized by the FDA as an ingredient name. These include cane juice, evaporated corn sweetener, fruit juice concentrate, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar.

Bottom line: Added sugar has zero nutritional value but may be responsible for associated health problems. Too much sugar has also been linked to cardiovascular issues and other chronic conditions associated with obesity. So it's not surprising that the U.S. Dietary Guidelines Advisory Committee has singled out added sugar as a major health concern, recommending that Americans get no more than 10 percent of their daily calories from the sweet stuff.

Referenced articles: http://www.huffingtonpost.com/2015/05/27/low-sugar-vs-low-carb_n_7347216.html

Sincerely,

Dr. Deborah Neiman MD

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

Tags: Weight Loss, low sugar, low carb

Step Ahead Wellness Center Brings You CARB CHECK... Carb Blocking Supplement

Posted by deborah neiman on Tue, Dec 10, 2013 @ 03:11 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.
 
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 exercise regime!
 
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.comwww.stepaheadwellnesscenter.com

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Tips to drink smart while dieting

Posted by deborah neiman on Mon, Nov 11, 2013 @ 11:27 AM

Tips to drink smart while dieting

martini shaker 640 resized 600

As a dietitian and as someone who enjoys socializing over cocktails, I believe that you don’t have to give up alcohol just because you are trying to lose weight. This is supported by research published in the Archives of Internal Medicine that found that light to moderate drinkers actually gain less weight over time than teetotalers, and they also have a lower chance of becoming overweight or obese.

I know this from experience working with my clients who consistently lose weight without abstaining from alcohol. Instead of asking them to cut out alcohol, I help them learn to drink a bit smarter by avoiding unnecessary calories.

Lighten your usual drink

It’s easy to order a less caloric version of your usual drink. For example, have vodka, tequila or other spirits with zero-calorie club soda and a splash of juice instead of an 80 calorie cup of tonic. For nearly the same calories, you can relax over two rum and Diet Cokes or have one specialty cocktail, such as a cosmopolitan.

Make yours a spritzer

Do like the Europeans and have a wine spritzer (half wine, half club soda) that’s refreshing and waist-friendly at about 50 calories a glass.

Beware of mixed drinks

A single margarita or other sugary cocktails can pack anywhere from 450 – 600 calories! Opt instead for tequila with a splash of juice and a wedge of lime, or order a drink made with light vodka in your favorite flavor mixed with zero-calorie soda water.

Sip wine and spirits

Your best bet for low-cal drinking is wine and spirits, because these contain about 90 calories per drink.

Pace yourself

If you plan to have only one drink, order one that you will linger over. For example, a martini is practically straight liquor, but shaken with ice and an aromatic splash of vermouth, it is a reasonable 160 calories per 2.5-ounce glass. If you expect to have more than one cocktail, try alternating with a glass of water or seltzer with a wedge of lemon or lime.

Tip: Try my lighter twist on a classic cocktail – Basil Bloody Mary 

By Tanya Zuckerbrot

Published November 06, 2013

FoxNews.com

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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

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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.

 

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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

 

 

 

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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

Recipe Corner: Easy Italian Shrimp

Posted by deborah neiman on Fri, Aug 16, 2013 @ 04:21 PM
skillet shrimp oh 1896045 lPreparing shrimp on the stove top creates a fast fabulous ending to a day at the beach or pool. Pair with mixed salad greens lightly dressed with extra-virgin olive oil and fresh lemon juice. Questions/Comments? Email: sari@stepaheadwellnesscenter.com

Makes 5 servings: (serving size: 5 ounces shrimp and about 1 tablespoon sauce: 161 calories per serving)
Ingredients
  • 3/4 cup fat-free Italian dressing (such as Wish-Bone)
  • 2 tablespoons butter
  • 1 tablespoon Worcestershire ground black pepper blend (such as McCormick)
  • 1 teaspoon dried rosemary, crushed
  • 2 pounds large shrimp with tails intact
  • 5 lemon wedges

Preparation

  1. 1. Combine first 4 ingredients in a large skillet; bring to a boil. Add shrimp; cook 6 minutes or until shrimp are done, stirring occasionally. Serve with lemon wedge.

recipe adapted from cookinglight.com

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Recipe Corner: Insalata Pizza

Posted by deborah neiman on Wed, Jul 31, 2013 @ 12:42 PM

insalata pizza ck 630188 lSavor the tastes of Italy by serving individual pita pizzas loaded with fresh vegetables, melted cheese, and a cider vinegar sauce. It's a one-dish meal that's sure to please. Questions/Comments? Email sari@stepaheadwellnesscenter.com

Makes 4 servings, 319 calories per serving (serving size: 1 topped pita)

  • 4 (7-inch) pitas
  • 2 teaspoons bottled minced garlic
  • 1 cup (4 ounces) pre-shredded part-skim Mozzarella cheese
  • 1/2 cup thinly sliced Vidalia or other sweet onion
  • 1 tablespoon cider vinegar
  • 2 teaspoons extra virgin olive oil
  • 1/4 teaspoon crushed red pepper
  • 1 cup quartered grape tomatoes
  • 1/4 cup pitted kalamata olives, coarsely chopped
  • 2 tablespoons chopped basil leaves
  • 4 cups packaged gourmet salad greens

Preparation

  1. Preheat oven to 475°.
  2. Place pitas on a baking sheet. Spread 1/2 teaspoon garlic on each pita. Sprinkle each pita with 1/4 cup cheese, and divide onion evenly among pitas. Bake at 475° for 8 minutes or until edges are lightly browned and cheese is bubbly.
  3. While pitas bake, combine vinegar, oil, and pepper in a large bowl, stirring with a whisk. Stir in tomatoes, olives, and basil. Add salad greens, and toss gently to coat.
  4. Place 1 pita on each of 4 plates; top each pita with about 1 cup salad. Serve immediately. Recipe adapted from cookinglight.com

HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT OUR SUMMER WEIGHT LOSS SPECIALS, YOGA CLASSES, AND MORE!

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