Step Ahead Wellness Center Blog

Meal Replacement Plans for Medical Weight Loss - Do they work?

Posted by deborah neiman on Tue, Oct 21, 2014 @ 01:36 PM

Do meal replacement plans really work?One of the questions we hear the most here at Step Ahead Wellness Center is: “do meal replacement plans work?” Considering how important meal replacement plans are to the success of many diet and exercise programs, this is a good question to ask before beginning a medical weight loss program. And, it’s a question that deserves an answer.

To put it simply, a meal replacement plan CAN work, if it is done right.

What Happens When Diets Go Wrong?

The problem with a lot of fad diets is that, while they reduce your calorie intake, they don’t provide a suitable level of nutrition to meet your body’s needs. These diets often have you removing food from your diet without replacing that with a healthier option. While an extreme starvation diet might produce some results in the short run, it isn’t a viable choice for long-term healthiness.

As these self-denying diets cut calories, they also cut your intake of vitamins and nutrients such as Vitamins A, C, and D, Calcium, and dozens of other compounds your body needs in order to survive. This results in symptoms such as fatigue, muscular deterioration, increased susceptibility to disease, and even death (in very extreme cases). Even if you’re on a diet, your basic nutrition needs still have to be met.

Even when a diet has a “meal replacement plan,” that plan is often formulated to work for people in general, and as such, isn’t optimized to meet your specific needs. Although, even when these meal replacement plans aren’t entirely tailored to your needs, they’re still better than a starvation diet. At the very least, these plans shouldn’t leave you without nutrition.

What Makes Medical Weight Loss Meal Replacement Different?

To make sure that your meal replacement plan is successful takes more than just cutting calorie intake, it takes a thorough understanding of your health from top to bottom. By starting with a medical examination, a medical weight loss program can find out which vitamins and minerals are deficient in your diet, if any.

Once the doctor supervising your weight loss regimen has an understanding of your unique health needs, she can create a comprehensive meal plan that will address your specific dietary needs. This healthy meal replacement plan will be tailored to provide you with all of the nutrients your body needs to work efficiently, while cutting back your calorie intake to promote healthy weight loss.

Another benefit of a medical weight loss meal replacement program is that the supervising doctor can prescribe dietary supplements as necessary. For example, if a patient had a severe vitamin deficiency that would be impossible to remedy through diet alone (at least, not without a massive increase in calorie intake), their supervising doctor could prescribe a supplement that would give them the nutrients that would otherwise be missing from their diet.

Sometimes, it can be hard to resist the urge to snack unhealthily.One of the leading causes for a meal replacement plan to fail is that it is often too tempting to go “off the plan.” This is especially true of meal plans that rely on a massive reduction in portions compared to what the dieter may be used to. If the meals aren’t filling, the temptation to snack to satiate hunger can lead even the most determined dieters astray.

It is so easy to go astray when you’re hungry. Thoughts such as “just one cookie/candy/scoop of ice cream won’t kill me” and “well, I had one, so might as well eat the next one” are difficult to resist when your stomach is growling like a ravenous tiger. The hunger response is a natural reaction, one designed to make sure we eat enough to meet our body’s needs. The problem is when feelings of hunger persist even after eating all the nutrition you need. This is where appetite suppressants can be a huge help.

Combined with a meal replacement plan and nutritional supplements, appetite suppressants can help you fight the urge to snack and keep you on-track to meet your weight loss goals, while still getting the nutrients you need to stay in good health.

Get a Meal Replacement Plan That Works

Once again, a meal replacement plan can and will work for your weight loss goals, IF it’s the right plan.

Get a complete weight loss solution that combines medical monitoring, meal replacement, dietary supplements and the support you need to lose weight and keep it off today!

Download the Optifast Tip Sheet

Tags: meal plans, medical weight loss solutions, Diet and Nutrition, healthy eating, Doctor Supervised Weight Loss

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.

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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

WINTER SPORTS = CALORIES BURNED PER HOUR

Posted by deborah neiman on Wed, Dec 11, 2013 @ 06:39 AM
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Take advantage of the winter weather! Get outside and enjoy some snow activities to burn calories and strengthen your muscles.  See chart below for winter sports calorie burn for one hour of the following activities!  And then get outside and enjoy the activities.
 
For more fit tips contact our fitness director, certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com.  For our latest weight loss offers, go to www.stepaheadwellnesscenter.com
 
 

Winter Sport

120-lb woman

150-lb woman

Skiing

273

340

Snowboarding

273

340

Snowshoeing

382

476

Cross-Country Skiing

436

476

Ice Skating

327

408

Ice Hockey

436

544

Winter Hiking

327

408

Shoveling Snow

273

340

Sledding

327

408

Tags: Personal Weight Loss, jumpstart diet, meal plans, HEALTHY DIET SHORTCUTS, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, summer weight loss, beach season, high protein, summer sandwiches, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Bridal Boot Camp, Physician Weight Loss, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, Physician Weight Center, OptiFast, personal training, kickboxing, toning walk, muscle conditioning classes, Yoga classes, Desserts under 200 Calories, walking Bridal Boot Camp Loeys Dietz Syndrome, Weight Loss Center, holiday weight loss, Step Ahead, wellness, healthy entertaining, exercise classes, group exercise, kickboxing classes, lose weight fast, Step Ahead Wellness Center, weight loss apps, smartphone apps, apps, jewish new year

Check Out This Killer Indoor Leg Work Out!

Posted by deborah neiman on Mon, Dec 09, 2013 @ 06:50 AM

While the weather outside is frightful, indoor workouts are delightful!  Check out this killer leg workout you can do wherever, whenever!  No equipment is needed.

 

badweatherworkout

 

Let Step Ahead Wellness Center meet all your fitness, healthy weight loss goals... See our website at www.stepaheadwellnesscenter.com for our latest special weight loss offer.

 

Email our fitness director, certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com for more fit tips.

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Sari's Guiltless Grilled Cheese Recipe

Posted by deborah neiman on Fri, Dec 06, 2013 @ 01:13 PM

GUILTLESS GRILLED CHEESE

 

Indulge in this sweet variation of grilled cheese.

grilled cheese and pear image resized 600


Makes 4 servings
8 slices light whole-wheat bread
1 Tbsp. olive oil
¼ cup fig jam or grape jelly
4 ounces thinly sliced Havarti or Monterey Jack cheese
1 small pear, thinly sliced

1. Brush one side of each slice of bread lightly with olive oil. Turn over four of the slices and spread with jam. Top with cheese and pear, then remaining bread slices, oiled side up.

2. Lightly coat a griddle or large skillet with cooking spray. Preheat over medium heat. Add sandwiches and cook for 5 to 6 minutes or until cheese is melted, turning once to brown both sides.

Nutrition Facts per sandwich: 302 calories, 9 g protein, 34 g carbohydrates, 16 g fat (1 g saturated), 4 g dietary fiber

Tags: meal plans, Sari Greaves, healthy grilled cheese recipe, Diet and Nutrition, healthy eating, Dr. Neiman, summer sandwiches, Doctor Supervised Weight Loss, Healthy, Physician Weight Loss, Healthy Recipes, Prevention Heart Disease, lose weight, Physician Weight Center, low calorie vegetables, healthy entertaining, lose weight fast, Step Ahead Wellness Center

STAY FIT THIS HOLIDAY SEASON WITH STEP AHEAD WELLNESS CENTER'S FOUR EASY FITNESS TIPS!

Posted by deborah neiman on Wed, Dec 04, 2013 @ 07:46 PM

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Stay fit this holiday season with Step Ahead Wellness Center’s four easy tips…

Set Realistic Goals:

Knowing it's a busy time of year, think ahead and revise your schedule if necessary, and then stick to it!  Think quality rather than quantity.  If you can’t squeeze in concentrated exercise,
move as much as possible throughout your day and stay away from the sweet treats to maintain healthy weight loss between Thanksgiving and New Years.   

Be Creative with your Time:

If you are finding it difficult to keep up with your fitness goals and the parenting demands this holiday season, then work out with your children.  Need to go Christmas shopping? Go to the mall for an hour or so before it opens and walk with your kids (maybe bring the hand-weights too
to increase the intensity). Or, go to a local gym and play basketball or go ice skating or swim at an indoor pool with your kids.

Stick to a Routine:

As much as possible, try to have a general schedule for your days. You and your family will be much happier if you do. Don't think you need "to do it all." You'll be surprised how much your kids would love to help with the baking, wrapping and decorating. You may have a little extra time here and there if you let them help, and more importantly, you'll be making great memories with them.

Take Care of Yourself:

It is so easy to get stressed with all the shopping, decorating, baking, wrapping, family obligations, parties, but breathe and relax.  As much as possible, strive for 7-8 hours a sleep a night, drink plenty of water and continue to eat well.

It's okay to enjoy holiday parties, just don't indulge in all those sweet treats. Have a taste, then move on to something a bit more healthier.  Don't forget to set time to exercise; you'll feel much better and will be able to maintain your healthy weight loss goals this holiday season.

For more holiday fit tips, contact our fitness director, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com or visit us at www.stepaheadwellnesscenter.com.  We’d love to hear from you… which health, wellness, weight loss, fitness topics are you most interested in learning more about.

 

 

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Daily Turkey Day Tip

Posted by deborah neiman on Fri, Nov 22, 2013 @ 03:05 PM

Skipping breakfast and lunch is a sure recipe for overeating at the Thanksgiving table.  Our bodies aren’t meant to handle 2,000-3,000 calories all at once and will store excess calories as fat.  Better to eat smaller amounts and drink lots of water throughout the day and really enjoy a healthful dinner.

breakfast lunch dinner resized 600

Tags: Personal Weight Loss, Exercise, Weight Loss, diet, meal plans, thanksgiving diet, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, prevention, Doctor Supervised Weight Loss, Fitness, Noelle Lusardi, turkey day recipes, Healthy, Healthy Meals, Physician Weight Loss, Prevention Heart Disease, online nutrition, Physician Weight Center, OptiFast, Doctor, motivation, low calorie vegetables, healthy entertaining, lose weight fast, thanksgiving tips, healthy cocktails, turkey day tips

“Chew your food more before swallowing.”

Posted by deborah neiman on Fri, Nov 15, 2013 @ 11:34 AM

Did you know that chewing more may be one way to reduce food intake and potentially help with weight management? Check out this great article below for the scoop.

eating apple image resized 600

Chewing More Could Mean Eating Less

Author Info

Reviewed by: 
Joseph V. Madia, MD By:

Chewing food more was shown to reduce total food intake in a group of normal weight and overweight people

November 14, 2013

(dailyRx News) When midday hunger hits and it's time to eat, you might not be thinking about how much you chew your food. But by doing so, you could end up eating less.

 

A recent study found a significant decrease in the amount of food eaten when people chewed their food more.

The authors of this study noted that chewing more may be one way to reduce food intake and potentially help with weight management.

Chew your food more before swallowing.

This study was led by James H. Hollis, PhD, of the Department of Food Science and Human Nutrition at Iowa State University. The research team examined whether increasing the number of chews before swallowing food affected meal size in normal weight, overweight and obese people.

Dr. Hollis and colleagues analyzed data from 45 people between the ages of 18 and 45 in Ames, Iowa.

People were excluded from this study if they had previously used or were currently using tobacco products, were underweight, had a history of gastrointestinal disease, were on medication that altered appetite, were dieting or restricting calories, were allergic to the test foods or were pregnant or lactating.

At the beginning of the study, participants were given five servings of Tostino’s pizza rolls and asked to report how many times they chewed their food before swallowing. A researcher sat with each participant to confirm this number.

After this assessment, participants attended three test sessions during their usual lunch time. Each test session was seven days apart.

On each test day, participants were asked to eat their usual breakfast and to avoid alcohol or strenuous exercise for 24 hours before the test session. They were also told not to eat or drink any food after breakfast, with the exception of water, until the test session began.

During the test session, each participant was given 60 Tostino’s pizza rolls. They were told how many times they had to chew before swallowing. Some participants were told to chew their food the same number of times that they chewed at the beginning of the study, some were told to increase their number of chews by 50 percent and some were told to double their number of chews.

Food intake, meal duration, average eating rate and appetite ratings were recorded at the end of every meal for all test sessions.

The researchers found that participants who increased their number of chews by 50 percent ate 9.5 percent less than participants who were told to chew their food the same number of times.

Participants who doubled their number of chews decreased their food intake by about 15 percent compared to those who were told to chew their food the same number of times.

The researchers also found that increasing the number of chews increased meal duration and reduced eating rate.

The researchers did not find a significant difference, however, in appetite ratings between the groups.

The authors of this study noted that normal weight participants had a slower eating rate than overweight and obese participants, which supports previous research. They concluded that more studies are needed to determine the long-term effects of increased chewing on body weight.

This study was published on November 9 in the Journal of the Academy of Nutrition and Dietetics.

The study authors reported no competing interests.

http://www.dailyrx.com/chewing-food-more-was-shown-reduce-total-food-intake-group-normal-weight-and-overweight-people

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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

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