Step Ahead Wellness Center Blog

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

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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

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STICK WITH YOUR EXERCISE ROUTINE... Here's How!

Posted by deborah neiman on Fri, Oct 25, 2013 @ 12:17 PM

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Almost everyone has days where they don’t feel like exercising, but when
those days become too frequent and you completely lose your motivation to work
out that it becomes a problem. Research shows that half the people who start an
exercise program quit within six months. Those aren’t very encouraging
statistics, are they?

Most people begin a new exercise program with enthusiasm, but that
enthusiasm dwindles over time. Sound familiar? If you’re having trouble getting
motivated or are having problems sticking with your workouts, one of these
exercise motivation zappers could be the problem.

You’re Creating Too Many Barriers to Working Out

KISS (keep it simple stupid) applies to exercise too. One of the reasons
people lose their motivation to exercise is they make it too hard to get
started. If you have to get dressed, get in your car and drive to a gym, it’s
easy to find a reason not to do it. That’s when home workouts have the
advantage. Keep a DVD handy, push a few buttons and you have an instructor to
show you what to do and keep you motivated. You’ll be more enthusiastic if you
don’t have to jump through hoops to get your workout done.

You’re Bored

If you’re doing the same workout over and over, doing a different workout
can rekindle your enthusiasm. Try a new workout DVD instead of the same, old,
same old.

Exercise CAN make you look better in a pair of shorts or a swimsuit but
that shouldn’t be your primary motivation for doing it. Research shows that
people who exercise for health reasons – to feel better or relieve stress – are
more likely to stick with it. Exercise to feel stronger, have more energy and
to feel more empowered – don’t do it only to lose weight or inches off your
waistline.

You’re Overtraining

If you’re working out an hour or more every day without taking breaks,
you’re probably losing your motivation due to burnout. Take at least one full
day off a week and don’t be afraid to do a light workout when you don’t feel up
to a high-intensity one. Try a yoga workout for a change or work on flexibility
and balance. Make sure you’re sleeping enough and getting adequate nutrition.
It’s hard to stay motivated when you’re cutting back on calories too much or
skimping on sleep.

You’re Expecting Too Much Too Soon

Another reason people lose their motivation to exercise is because they
have unrealistic expectations. They expect to see results quickly and lose
their enthusiasm when they don’t. Again, it’s important to work out for the
right reasons – better health and more energy – not to change the number on a
scale. Nevertheless, keep in mind that it takes time to lose inches and see
more muscle definition. Don’t have unrealistic expectations.

A fitness journal helps you set goals, chart your progress and, yes, it can
keep you motivated too. When you write everything down, you can look back and
see how far you’ve come and it helps to keep you accountable. Don’t just write
down the exercises you do and your weight and measurements, document your goals
so you can look back and see why you started exercising in the first place.
Sometimes you need a reminder to help you stay on course.

 The Bottom Line?

Don’t let these exercise motivation zappers keep you from reaching your
goals. Make sure you HAVE goals, are exercising for the right reasons and
aren’t overdoing it or allowing yourself to become bored. Working out is one of
the best things you can do to stay healthy and to have more energy to enjoy
life to its fullest

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

 

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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

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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: STRAWBERRY HUMMUS PITA SANDWICHES

Posted by deborah neiman on Wed, Jul 10, 2013 @ 11:24 AM

strawberry hummusDid you know that strawberries are packed with essential vitamins, dietary fiber, potassium, and disease-fighting phytochemicals? One serving- about eight strawberries or one cup- has only 45 calories and more vitamin C than an orange. Step Ahead's Nutrition Director, Sari Greaves R.D.N., says "strawberries are one of the most versatile fruits that pair well with both sweet and savory dishes. Try this easy to assemble sandwich for a refreshing summer meal!

Bon Appetit! Questions/Comments email sari@stepaheadwellnesscenter.com

Makes 4 servings, 200 calories per sandwich half.

Ingredients

2 whole wheat pitas, cut in half (such as Sahara 150 calorie pita loafs)

1 cup shredded cooked chicken breast

1/4 cup thinly sliced red onion

1/2 cup sliced cucumber

4 medium strawberries, sliced

1 bunch watercress, arugula or any leafy green

1/4 cup feta cheese, crumbled

4 tablespoons (about 1/4 cup) plain hummus (such as Sabra)

1. Combine chicken, strawberries and crumbled feta in bowl. To make the sandwiches, spread 1 tablespoon hummus inside each pita half. Fill with chicken mixture. Top with onion, cucumber, and leafy greens.

HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT OUR SUMMER WEIGHT LOSS PROMOTIONS!

Recipe adapted from www.californiastrawberries.com

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