Step Ahead Wellness Center Blog

Recipe Corner: Grilled Zucchini & Summer Squash Salad with Citrus Splash Dressing

Posted by deborah neiman on Fri, Jul 26, 2013 @ 05:45 PM
squash salad ck 222864 lMake the most of summer produce with this easy
flavor-packed vegetable recipe! Questions/Comments: sari@stepaheadwellnesscenter.com
  • 2 tablespoons grated orange rind
  • 3/4 cup fresh orange juice (about 3 oranges)
  • 1/2 cup fresh lime juice (about 3 limes)
  • 3 tablespoons honey
  • 2 teaspoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 2 red onions
  • 4 zucchini, each halved lengthwise (about 1 1/4 pounds)
  • 4 yellow squash, each halved lengthwise (about 1 pound)
  • Cooking spray
  • 3 tablespoons thinly sliced fresh basil
1. Combine first 7 ingredients in a large zip-top plastic bag. Peel onions, leaving root intact; cut each onion into 4 wedges. Add onion, zucchini, and yellow squash to bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.
2. Prepare Grill. Drain vegetables in a colander over a bowl, reserving marinade. Place vegetables on a grill rack coated with cooking spray, and grill for 8 minutes or until tender; turn and baste occasionally with 3/4 cup of the marinade. Place the vegetables on a serving platter; sprinkle with the basil. Serve the vegetables with the remaining marinade.

Makes 4 servings (serving size: 2 zucchini halves, 2 squash halves, 2 onion wedges, and 3 tablespoon citrus dressing): 168 calories

Recipe adaprted from cookinglight.com

Tags: Weight Loss, diet, meal plans, Sari Greaves, vegetarian, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, summer weight loss, beach season, summer sandwiches, Cooking Classes, Fitness, Bridal Boot Camp, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, online nutrition, beach body, OptiFast, health, Step Ahead, low carb, wellness, summer recipes

Recipe Corner: Cheesy Mushroom Quinoa

Posted by deborah neiman on Wed, Jul 17, 2013 @ 03:13 PM

quinoa mushroom pilaf

Packed with nutrition and a garlicky cheese flavor, this vegetarian recipe will even please carnivores. Questions/Comments? Email Sari Greaves, RDN: sari@stepaheadwellnesscenter.com

1/2 cup uncooked quinoa

2 teaspoons vegetable oil

1 head baby bok choy, chopped

Handful washed kale leaves, stems removed

1 cup portabella mushrooms, chopped

1 (15.5 oz) can cannellini beans, drained and rinsed

3/4 teaspoon garlic powder

3/4 teaspoon coriander

1/4 cup nutritional yeast* or 1/4 cup shredded reduced-fat cheese

black pepper to taste

1. Cook quinoa according to package directions.

2. In a large wok or pan, add the oil, bok choy, kale, mushrooms, beans, garlic powder, and coriander. Saute over medium heat for several minutes, or until kale is wilted and the mushrooms and bok choy are softened.

3. Add the cooked quinoa and nutritional yeast into the wok and stir. Add black pepper to taste.

Serves 6 as a side dish.

Serving size: 3/4 cup: 165 calories, 10 grams protein

Adapted from Food & Nutrition Magazine, July/August 2013

*Nutritional yeast doesn't taste like yeast (you know, that strong, beer-like flavor). It comes in both powdered and flaked forms, and tastes nutty, cheesy and delightfully creamy. Many vegans use it as a cheese flavoring substitute, adding it to gravies, sauces, and mac n' cheese dishes. Vegetarians also take advantage of its great nutritional profile. At 60 calories per 2 Tbsp., nutritional yeast is an excellent source of protein, containing essential amino acids; it's full of vitamins, especially B-complex vitamins. You can find nutritional yeast in most grocery or  health food stores, but if it's not available in your area, there are great online sources: Bob's Red Mill or KAL-Yeast Flakes.

HUNGRY FOR MORE? Call Step Ahead Wellness Center today: 908-470-2235 to learn about our 

summer weight loss promotions!


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Best-Fat Burning Foods

Posted by deborah neiman on Mon, Jul 01, 2013 @ 11:50 AM
Best Fat-Burning Foods

Tags: Weight Loss, Sari Greaves, swimsuit season, healthy eating, fat burning classes, Dr. Neiman, Dr.Oz, summer weight loss, beach season, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, lose weight, online nutrition, beach body, OptiFast, toning, health, low carb, lose weight fast, sharecare

Step Ahead Recipe Corner: Lobster Wraps

Posted by deborah neiman on Wed, Jun 26, 2013 @ 04:31 PM

lobster wrapLooking to avoid the heat in your kitchen on a hot summer day? This no-cook recipe works well for a lunch, dinner or as bite sized appetizers for entertaining! - Sari Greaves, RDN Nutrition Director, Step Ahead Wellness Center; Questions/Comments email: sari@stepaheadwellnesscenter.com

You can purchase cooked lobster tails at your grocery’s seafood counter. Ditch the buttered roll on this New Englad recipe and go for a lighter 100 calorie flatbread instead.

4 servings (serving size: 1 wrap)

371 calories per serving

Lemon mayonnaise:

1/4 cup light mayonnaise

2 tablespoons chopped fresh chives

1 teaspoon fresh lemon juice

1/8 teaspoon freshly ground black pepper

Remaining ingredients:

1 medium chopped tomato

4 (4-ounce) lobster tails, cooked and chopped

4 (2.8-ounce) whole wheat flatbreads (such as Flatout)

8 Bibb lettuce leaves

1. To prepare lemon mayonnaise, combine 1/4 cup mayonnaise, chives, 1 teaspoon lemon juice, and 1/8 teaspoon black pepper; stir well.

2. Combine lemon mayonnaise, tomato, and lobster; stir well. Divide the lobster mixture evenly among flatbreads. Top each serving with 2 lettuce leaves. Roll up jelly-roll fashion,

Recipe adapted from www.cookinglight.com

Try this variation!!!! Chicken & Sun-Dried Tomato Wrap:

Use 1 lb. grilled skinless chicken breasts instead of lobster and with this easy sun-dried tomato spread. Stir together 2 chopped sundried tomatoes with 1/4 cup of light mayonnaise.

HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT BIG SUMMER SAVINGS ON OUR WEIGHT LOSS AND FITNESS PROGRAMS!

 

Tags: diet, meal plans, Sari Greaves, Diet and Nutrition, Dr. Neiman, Dr.Oz, summer weight loss, beach season, Cooking Classes, Fitness, toning classes, Bridal Boot Camp, Healthy Meals, Healthy Recipes, online nutrition, beach body, low calorie vegetables, low carb, summer recipes, healthy entertaining, sharecare

Step Ahead Recipe Corner: Fabulous Fish Tacos

Posted by deborah neiman on Wed, Jun 19, 2013 @ 03:42 PM

fish tacos ck 522353 lLooking for a light and healthy meal? Fish tacos are an easy "waist-friendly" summer dish. The spicy-creamy-crunchy trio, featuring seasoned fish, crunchy cabbage slaw, and smooth greek yogurt sauce will satisfy your taste buds. For a sweet touch, serve with pineapple or mango salsa. Questions/Comments: Email sari@stepaheadwellnesscenter.com

2 tablespoons low-sodium taco seasoning (such as McCormick or Mrs. Dash)

1 tablespoon fresh lime juice

1 tablespoon fresh orange juice

1 pound mahi mahi or other firm white fish fillet (cod, grouper, halibut), cut into bite-sized pieces (use whole fillets if baking or grilling)

1 tablespoon vegetable oil

2 cups pre-sliced green cabbage

1/2 cup chopped green onions

1/2 cup reduced-fat sour cream or nonfat Greek yogurt

8 (6-inch) corn tortillas

8 lime wedges

1. Combine first 3 ingredients in a medium bowl. Add fish; toss to coat.

2. Heat oil in a large nonstick skillet over medium-high heat. Add fish; saute 5 minutes or until fish is done. *Grill method: Place fish fillets on grill rack coated with cooking spray; grill 5 minutes on each side or until fish flakes easily when tested with a fork. Bake method: Bake fish fillets at 400° for 20 minutes on baking dish coated with cooking spray or until fish flakes easily when tested with a fork. Slice cooked fillets into chunks.

3. Combine cabbage, onions, and sour cream in a medium bowl.

4. Warm tortillas according to package directions. Spoon about 1/4 cup cabbage mixture down center of each tortilla. Divide fish evenly among tortillas; fold in half. Serve with lime wedges.

Makes 4 servings

Serving size: 2 fish tacos and 2 lime wedges – 327 calories

Invade your spice rack and make your own salt-free seasoning: (recipe makes 3 tablespoons)

1 tablespoon chili powder
2 teaspoons onion powder
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon oregano

 

Adapted from www.cookinglight.com

HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAT: 908.470.2235 TO LEARN ABOUT SUMMER SAVING ON OUR CUSTOMIZED WEIGHT LOSS PROGRAMS!

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Step Ahead Recipe Corner: Tasty Toppings For Greens

Posted by deborah neiman on Wed, Jun 12, 2013 @ 04:50 PM

USA BerriesIt's easy EATING GREEN  this summer with a few cooking secrets from the kitchen of Registered Dietitian, Sari Greaves. Leafy greens are nutritious superstars jam-packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber. They pair well with a splash of lemon juice or red wine vinegar. Feeling creative? Try any of the following savory toppings with 3 simple steps:

1) Pick your green: spinach, swiss chard, kale, mustard, or collard greens

 2) Boil 8 oz. until tender (baby kale takes about 30 seconds), or steam for about 2 minutes.

3) Drain well and toss with any of these delicious toppings!

Serving size: 1/4 of the recipe (green + topping)

Melt In Your Mouth Mushroom Topping:

In a large skillet, saute 1/2 lb.  sliced cremini mushrooms in 2 Tbs. olive oil until well browned, 5-7 minutes. Add 1 Tbs. reduced-sodium soy sauce and 1 Tbs. balsamic vinegar and cook for another minute. (110 calories per serving, mushrooms are a good source ofthe antiaging antioxidant selenium)

Sizzling Sausage Topping:

Remove 4 oz. chicken or turkey sausage fro the casing. Saute with 1 cup halved cherry or grape tomatoes in 1 Tbs. olive oil, breaking sausage up into small pieces, until browned and cooked through, 3-5 minutes. Season with freshly ground pepper. (140 calories per serving, packed with 8 grams of filling protein) 

Crunchy Nut & Garlic Topping:

Slice 5 cloves garlic, then saute in 2 Tbs. olive oil with 1/4 cup pecan or walnut pieces until garlic is lightly  golden , about 1 minute. Season with 1 Tbs. balsamic vinegar, and freshly ground black pepper. (110 calories per serving, the garlic & heart-healthy nut combo can help bring down your blood cholesterol)

Sesame Delight Topping

Whish together 2 tsp. sesame oil, 1 Tbs. reduced sodium soy sauce, and 2 Tbs. balsamic vinegar. Garnish with 2 Tbs. sesame seeds and 2 tsp. grated bottled or fresh ginger.

(100 calories per serving, sesame seeds offer heart-healthy package of vitamins, minerals, and oils) 

Recipes adapted from Nutrition Action Healthletter, June 2013 issue.

Got a question or suggestion? Email sari@stepaheadwellnesscenter.com

Hungry for More?

Call Step Ahead Wellness Center today at 908-470-2235 to learn more about our sizzling summer weight loss and fitness specials! 

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Recipe Corner: Memorial Day Skinny Cheeseburgers

Posted by deborah neiman on Wed, May 22, 2013 @ 01:08 PM

burgerWhy put the cheese on top of the burger when half of it just melts off? Instead, form the burger around the cheese so you can savor the more delicate flavors. Wrap this burger in a lettuce or grilled portobello mushroom "bun" for a skinny treat! Happy Memorial Day Weekend!

- Sari Greaves, RDN, Nutrition Director

Questions/Comments? email: sari@stepaheadwellnesscenter.com

Makes 4 servings

Ingredients

    • 1/4 cup shredded Cheddar cheese
    • 1/4 cup shredded Gruyere cheese
    • 1 pound 90%-lean ground beef
    • 1 tablespoon Worcestershire sauce
    • 1 1/2 teaspoons paprika
    • 1/4 teaspoon freshly ground pepper
  1. Preheat grill to medium-high or preheat the broiler.
  2. Combine Cheddar and Gruyere in a small bowl.
  3. Gently mix beef, Worcestershire sauce, paprika and pepper in a large bowl, preferably with your hands, without overworking. Shape into 8 thin, 4-inch-wide patties. Mound 2 tablespoons of the cheese mixture on each of 4 patties, leaving a 1/2-inch border. Cover each with one of the remaining patties. Crimp and seal the edges closed.
  4. To grill: Lightly oil the grill rack (see Tip). Grill the stuffed patties over medium-high heat, about 4 minutes per side for medium-well. (Be sure not to press the burgers as they cook or they’ll split open and the cheese will ooze out.) To broil: Cover a broiler pan with foil and coat with cooking spray. Broil the stuffed patties in the upper third of the oven, about 4 minutes per side for medium-well. In either case, let the burgers stand for 5 minutes before serving.

Nutrition

Per serving : 264 Calories

Tips & Notes

  • To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Adapted from www.eatingwell.com


HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY TO LEARN ABOUT OUR SUMMER WEIGHT LOSS SPECIALS! 908.470.2235 or email: drneiman@stepaheadwellnesscenter.com



 

 

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STEP AHEAD'S SUMMER SPECIAL!

Posted by deborah neiman on Fri, May 17, 2013 @ 02:49 PM

Step Ahead’s Summer Special: Connect your body with cutting-edge fitness & nutrition technology

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Buy a PERSONAL TRAINING PACKAGE TODAY and receive…

 FREE Fitbit fitness/nutrition tracker

FREE body composition analysis

FREE nutrition consultation

 Offer expires July 1st, 2013

Call us today at 908-470-2235 or

email noelle@stepaheadwellnesscenter.com

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Recipe Corner: Scallops with Sweet Apple Glaze

Posted by deborah neiman on Wed, May 15, 2013 @ 04:57 PM

describe the imageSix ingredients, sensational recipe! (and you may already have the lemon, pepper, and olive oil in your kitchen pantry!) Who says Memorial Day weekend has to be limited to hamburgers and hot dogs? These mouth-watering scallops add a sweet element to kick-start beach season! If you enjoy outdoor entertaining, you can also cook the scallops on a grill lightly brushed with olive oil. (use a specialty seafood pan for the grill so scallops don't slip through the grates!) If you are in a time crunch, check out my shortcut version at the end of the recipe. - Sari Greaves, RDN Nutrition Director sari@stepaheadwellnesscenter.com 

Makes 4 servings; 240 calories per serving

2 Granny Smith Apples

2 Tbsp. lemon juice

2 Tbsp. olive oil

12 large sea scallops (about 1 lb.)

1 Tbsp. unsalted butter

Freshly ground pepper, garlic powder (other seasonings: Chinese Five Spice Powder)

 Equipment: Simple blender, mesh sieve

1. Core one apple and cut into small cubes. Place in a blender with lemon juice and 1/4 cup water. Puree until smooth.

2. Strain juice though a mesh sieve into a small bowl. Peel, core and cut remaining apple into 1/4" cubes and add to bowl.

3. Heat oil in a large skillet over medium-high heat. Season scallops with pepper and garlic powder. Cook scallops until golden brown and just cooked through, about 2 minutes per side. Transfer to plate and tent with foil to keep warm.

4. Add butter to skillet. Cook, scraping up browned bits from bottom of pan. Add reserved apple mixture and cook, stirring often, until juice is thickened and apple pieces are tender, about 4 minutes. Spoon over scallops. 

* Shortcut version: For a sauteed apple topping instead of a glaze, core and cube apples. Skip steps 1 & 2. After scallops are cooked, add butter to skillet, and simply saute apples until fork tender, 4-5 minutes.. Spoon over scallops. 

Adapted from Bon Appetit, May 2013

Hungry for more? Call Step Ahead Wellness Center today at 908.470.2235 or email drneiman@stepaheadwellnesscenter.com to learn about our May promotions and discousnts for  weight loss and fitness programs!


Tags: Weight Loss, diet, meal plans, Sari Greaves, memorial day weekend, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, prevention, Cooking Classes, Doctor Supervised Weight Loss, Fitness, Bridal Boot Camp, Physician Weight Loss, Nutrition, Prevention Heart Disease, lose weight, online nutrition, personal training, health, mothers day, Step Ahead, low carb, wellness, summer recipes, healthy entertaining, lose weight fast, sharecare

Fell of the Weight Loss Bandwagon? Give the Gift of Health This Mother's Day

Posted by deborah neiman on Fri, May 10, 2013 @ 03:48 PM

Give the Gift of Health this Mother’s Day…

 

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Step Ahead Wellness Center’s

Weight Loss Special designed especially for your mom.

Offer expires May 15th, 2013

 

One simple step, BIG benefits…

 

* Make an appointment by May 15th and receive 25% off any personal training, exercise class, Optifast package, or visit with doctor & nutritionist.

 

* Offer includes a FREE Calorie Counter handbook!

 

Call us today at 908-470-2235 or

email drneiman@stepaheadwellnesscenter.com

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