Step Ahead Wellness Center Blog

Tips to Build a Better Barbecue Diet

Posted by Sari Greaves on Wed, Jul 16, 2014 @ 02:56 PM

One great way to cut the bad fats from your summer diet is to grill some veggie burgers instead of beef patties.

Sometimes, the temptations of summertime barbecues make maintaining a diet difficult. However, there are a few tricks to enjoying summer foods in a healthier way.

Many condiments are swimming in fat (think mayonnaise and sour cream), sodium and sugar (think ketchup and barbecue sauce). The good news is that there are healthy alternatives for adding flavor to your barbecue favorites.

 The make it better strategy:

  1. Choose low-sodium ketchup (15 calories, 0g fat, and 3 mg sodium) instead of regular ketchup (15 calories, 0g fat 167 mg sodium).
  2. Choose fat-free mayonnaise (11 calories, 0g fat, and 120 mg sodium) instead of regular mayonnaise. (57 calories, 5g fat, 105 mg sodium) – you save calories, but you don’t save on sodium.
  3. Choose low-sodium Barbecue sauce (52 calories, 0.1g fat, and 47 mg sodium) instead of regular Barbecue sauce (52 calories, 0.1g fat, and 392 mg sodium)
  4. Mustard is hard to beat because it has minimal calories and fat, but the sodium can add up quickly by the teaspoon. People on a salt restricted diet are better off using spices for flavor. 1 teaspoon Dijon mustard (5 calories, 0.2g fat, 120 mg sodium) yellow mustard (3 calories, 0.2g fat, 57 mg sodium)

* Ketchup and mayonnaise dietary values are based on measurements of ONE tablespoon. Be sure to practice portion control when using condiments. Make the “OK” sign with your thumb and index finger. The circle you create with your fingers is about 1 tablespoon- keep you portion to 2 tablespoons maximum.

* Barbecue sauce dietary values based on 2 tablespoons.

* Mustard based on 1 teaspoon (about the size of a thumb tip)

Jazz up leaner animal protein foods such as fish, seafood, white meat poultry, pork loin, top or bottom rounds of beef or veggie burgers with some of the following seasoning and marinade suggestions:

  • American Style: Low-sodium barbecue sauce
  • Italian Style: Tomatoes, oregano, garlic, basil, dash of olive oil OR light Italian dressing
  • Mexican style: Cilantro, cumin, oregano, garlic, chilies, dash of olive oil or lime.
  • Greek style: Lemon, garlic, rosemary, mint, oregano or fat-free Greek yogurt
  • French style: White wine, tarragon, thyme, mustard
  • Russian style: Paprika, fat-free sour cream, onion
  • Asian Style: Ginger, sesame seeds, low sodium soy sauce, garlic OR low sodium teriyaki sauce diluted with pineapple juice.
  • Indonesian style: Peanut, lime and ginger
  • Caribbean style: Lime, rum, allspice, ginger, garlic
  • Indian style: Curry powder, garlic, chili powder, cinnamon

Always feel free to add extra vegetables like tomatoes, onions and peppers instead of loading on more sauce.

You can tenderize lean cuts meat to increase flavor and texture. Marinate meat in salsa, low-calorie salad dressings, wine, pineapple, papaya or citrus juices such as orange, lemon or lime. Cover meat with about a quarter-inch of marinate and refrigerate for up to 24 hours. When it’s time to cook, place the meat on a clean, slightly oiled grill. Baste with fresh marinade or heat the marinade until it reaches a rolling boil before using it. Grill steaks until they are at least 145 degrees Fahrenheit and ground meat until it is at least 160 degrees Fahrenheit internally.

You can lighten up your favorite dishes with a few simple ingredient swaps:

  1. Lighten your potato salad by downsizing the amount of real mayonnaise from 1 cup to ¼ cup and mixing in 3/4 cup fat-free sour cream instead.
  2. Lighten your pasta salad by using a light dressing to cut fat in half.
  3. Lighten a vegetable side dish by broiling it instead of sautéing it in oil. For example, broiled peppers are delicious.
  4. Try replacing the classic white rice with couscous the next time you cook.Think beyond white rice. Whole grains such as quinoa and whole wheat couscous make fine additions to a barbecue meal. Prepare a grain pilaf by adding diced carrots, celery, onions and pine nuts to the dish.
  5. Edamame (green soybeans) can be served as a sweet & satisfying side which provides both protein and fiber. You can find them in the frozen section of the supermarket. For the healthiest results, boil edamame or steam them in the microwave.
  6. Spicy flavors satisfy. Prepare a noodle side dish using soba noodles (buckwheat). Cook these noodles according to the package’s directions. Toss noodles with 2 teaspoons peanut oil (heart-healthy fat), ½ teaspoon of crushed red pepper flakes, chopped scallions, 3 tablespoons reduced sodium soy sauce and 1 teaspoon of hot sauce.

As always, be mindful of food allergies when preparing foods with ingredients such as peanut oil.

Menu Makeover:

With proactive eating and planning ahead, your next barbecue can be a healthy experience. From the menus below you can see that if you are not careful, calories and fat creep up quickly. 

Typical Barbecue Meal:

Calories Fat (in Grams)
Cheeseburger, 3 oz. 315 15
1/2 Cup Potato Salad 180 10
1/2 Cup Coleslaw 120 12
16 Potato Chips 150 10
Hot Dog (with Roll) 310 18
Two 24 oz. Beers 300 0
Apple Pie (1 Slice) 300 12
TOTAL 1675 77

Compare this to:

Revised BBQ Meal Calories Fat (in Grams)

Plain Burger, 3 oz.

(Made from 90% lean beef) 

184 10
Fresh Vegetable Salad, 3 Cups 30 0
Light Dressing, 2 Tbsp. 50 2

Chicken Kabob, 3 oz.

(White-meat)

110 3
Hummus, 2 Tbsp. 50 2
One Mini Whole Wheat Pita 65 0
Lite Beer, 12 oz. 100 0
Seltzer with Lime 0 0
Fruit Salad, 1 Cup 120 <1
TOTAL 709 17

Calories Saved: 966

Fat Grams Saved: 60

Save an additional 64 calories and 7 fat grams by swapping the hamburger for a veggie burger!

Final Tip: Summer is not only about food.

Do stay active. Exercise is an effective way to prevent weight gain and stay energized. Exercise does not have to be limited to a 30 minute walk on a treadmill. Take advantage of the hot weather and engage in fun outdoor activities such tossing a Frisbee with friends, family and pets, swimming, rollerblading, or playing tennis. Enjoy the company of family and friends away from the comfort of your indoor couch and go for a nice brisk walk together outside instead.

Download the Optifast Tip Sheet

Tags: diet, healthy eating, summer recipes

Tips to Avoid Tempting Halloween Sweets

Posted by deborah neiman on Mon, Oct 28, 2013 @ 02:54 PM

Tips to Avoid Tempting Halloween Sweets

Keep your weight loss on track during the Halloween season with our simple strategies to enjoy the holiday without sacrificing your diet.

By Cynthia Pearson Reviewed by Melina Jampolis, M.D., 2009

Halloween brings many sweet temptations, each luring you away from heart-healthy eating. Our tips will help you navigate the ghoulish season with confidence -- from treat shopping to dealing with candy leftovers.

Rule No. 1: The basics of healthy eating don't go away during a holiday.

"Eat well," says Joanne Larsen, M.S., R.D., L.D. "Three nutritious meals with no more than four hours between them will keep you sated." Satisfied, with your blood sugar in check, the sight and smells of Halloween temptations -- be they waving from the grocery aisle, your candy-stocked cupboard, or a friend's party -- are less intense.

Most of us do better with healthy snacks between meals, so be sure to include them in your eating plan, Larsen says. Planning (not grabbing) is the key to keeping your overall daily intake of calories, fat, sodium, and cholesterol on track

Another tip: Stay hydrated, because thirst often masquerades as hunger. You may be tempted to eat a Halloween treat when you're really just thirsty.

HalloweenSlide1.jpg.rendition.largest resized 600

    • Buy Candy Late

       

      Having tempting candy around can be a big diet challenge. "There's no logical reason to purchase candy in advance of trick-or-treat night," says Jane Hemminger, R.D., L.D.

      Resist the urge to buy a bag of Skittles a month before the big night. By only storing the goodies for 24 hours, you can save yourself a lot of temptation. Also, you can usually find big discounts on candy sold that late.

       

    • Buy Candy You Don't Like

       

      Keep cravings at bay by purchasing treats that won't interest you. "Select trick-or-treat candy that you don't personally enjoy," says Jane Hemminger, R.D., L.D. "Then you won't be tempted to eat it."

      Not a coconut fan? Buy coconut-filled chocolate candy for your trick-or-treaters. Or maybe nut-filled treats don't tempt you -- Snickers or peanut M&Ms may be a good solution for your candy dish.

       

    • Store Halloween Treats Out of Sight

       

      Joanne Larsen, M.S., R.D., L.D., notes that we're much more likely to dip into food, regardless of whether we're hungry, when it's within view and in 2 yards' reach. So, store treats in drawers, behind doors, on high shelves, or in out-of-the-way pantries.

      Better yet, resist the temptation to open the bag. Once it's open, it's too easy to slip in for a quick bite.

       

      Eat Just the Best Parts of the Treat

       

      Baking Halloween treats at home can be its own temptation. Here's a trick: Don't eat the whole treat, just go for your favorite part. For example, if you love the tops of cupcakes best, eat just them; there's no rule saying you must also eat the base of the cupcake. It's not a free ride -- you're still consuming calories and fat -- but you're slimming down your totals with the smaller portion.

      Also, get rid of additional servings of Halloween candies. It's not budget-conscious, but it is belly-conscious. For example, if you love mellowcrème pumpkins but can't find them in a single-serving pack, set aside your allotted amount, then sit and nibble at each one, slowly, attentively. Then toss what remains

      This may seem wasteful, but in lieu of eating the whole bag during a sweet craving, give yourself permission to let the rest go. Or have a back-up plan like a friend at work who also enjoys the treats and will take the extras off your hands.

       

      Enjoy Parties for the Atmosphere, Not the Food

       

      Attend Halloween parties for the fun and friends, not the food. Note: Parties are full of fun distractions, including fun decor, making it a challenge to fully enjoy food and drink. Why waste allotted indulgences then?

      Joanne Larsen, M.S., R.D., L.D., suggests these Halloween party tips:

      - Have a healthy snack before you go so you arrive sated.
      - Plan ahead what you'll allow for food and drink, then stick to your plan.
      - Choose a small plate, allow yourself one trip to the spread, and sit and savor your food.
      - Position yourself away from food during the Halloween party.

      • Make Your Own Halloween Treats

         

        Halloween party is going to be full of tempting treats. Bring your own dish that you know you can healthfully enjoy.

        Be sure to bake shortly before the party rather than in advance so the dish won't tempt you for days. Divvy up any leftovers right at the party -- don't plan to take any home with you.

         

        Handle Halloween Temptation at the Workplace

         

        In a meeting where treats are served? You're a captive candy audience. "It's really, really difficult to pass up treats when someone brings them to the morning staff meeting and plops them on the table," says Jane Hemminger, R.D., L.D. "If you just can't resist, sample one small goodie or even just a bite-sized piece. Once everyone's had their turn at the offering, say, 'These look so good!' and move them to a side table where anyone wanting more will have to be deliberate about it or wait until the meeting's dismissed."

        This may seem a gutsy move, but most likely others will be grateful.

        If your workplace is a Halloween-treat offender (either before the season when coworkers are shopping or afterward when they dump their extra treats on the office), then hold off people by stocking the communal treat dish yourself. Hemminger suggests stocking the dish with treats you don't like so you won't even be tempted or fill it with healthier choices, such as plain nuts or small portions of these Heart-Healthy-approved candies.

        Another strategy is to reroute your normal walking path if you pass baskets of tempting candy. If you don't see it and aren't reminded of the treats, it's a lot easier to say no.

         

        Pack Sugar-Free Chewing Gum

         

        One simple, cheap strategy that works wherever temptation strikes -- at home, the workplace, or while shopping -- is to keep a stash of sugar-free gum on hand.

        "Faced with a temptation -- say, a sweet-smelling candy aisle or a pan of goodies awaiting departure to a party -- you can pop a piece of gum, deflecting temptation with bit of sweet chewing," says Jane Hemminger, R.D., L.D.

       

http://www.bhg.com/recipes/healthy/eating/tips-to-avoid-tempting-halloween-sweets/#page=11

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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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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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Recipe Corner: Summer Strawberry Salad

Posted by deborah neiman on Mon, Jul 01, 2013 @ 11:47 AM
Sari's Strawberry Salad- Fox News

Tags: diet, Sari Greaves, swimsuit season, Diet and Nutrition, Dr. Neiman, Dr.Oz, summer weight loss, beach season, beach body, Step Ahead, wellness, summer recipes, 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!

Tags: Personal Weight Loss, Exercise, Weight Loss, meal plans, Sari Greaves, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, prevention, summer weight loss, beach season, high protein, Cooking Classes, Doctor Supervised Weight Loss, Noelle Lusardi, toning classes, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, lose weight, online nutrition, beach body, OptiFast, health, low carb, wellness, summer recipes, healthy entertaining, sharecare

Step Ahead's July 4th Weight Loss Promotion

Posted by deborah neiman on Wed, Jun 12, 2013 @ 05:17 PM
describe the imageAchieve Independent Health with
Step Ahead's July 4th Weight Loss Promotion
Offer valid from July 4th- August 1st 2013
 
One simple step, BIG benefits…
 
* Make an appointment by July 4th 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

Tags: Weight Loss, swimsuit season, summer weight loss, beach season, beach body, toning, wellness, summer recipes