Step Ahead Wellness Center Blog

Sari's tricks to keeping trim throughout the holiday season on Foxnews.com

Posted by deborah neiman on Mon, Dec 05, 2011 @ 01:19 PM

How to Stay Slim this Holiday Season

Simple tricks to keeping trim. 

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The holidays are a time to indulge in delicious food, but too much snacking and calorie-filled beverages can lead to major weight gain come January. There is a way , however, you can enjoy your favorites without all that fat. iMag went to registered dietitian Sari Greaves, who has tricks to keeping trim throughout the holiday season. 

Tip # 1: Practice Damage Control

This is not the time of year to go on a strict diet; it's a time to try to maintain your weight. 

Tip # 2: Bring a healthy dish to the holiday party

Here are some easy potluck contributions:

- Hummus platter with vegetable crudite

- Mixed green salad topped with any type of beans and balsamic vinaigrette

- Shrimp cocktail

- Quinoa with vegetables

Tip # 3: Jazz up your grains

It's easy to give your grain dishes more of a nutritional boost. Quinoa, which is an easy pot luck idea mentioned above, is a whole grain that is high in protein (which will help you feel full on fewer calories). By stretching this dish over vegetables you slash half the calories and add nutrients. 

Tip # 4:  Never go to a party hungry!

You never want to eat something too small or too large before the holiday party. Go for a dish that contains a little bit or protein and carbs and is under 200 calories. Try a small apple with a scoop of peanut butter or Greek yogurt with a sprinkle of nuts. 

Tip # 5: Beware of your beverage intake

 Limit yourself to 1 - 2 party drinks. One standard drink is a 12 ounces of beer, five ounces of wine or an ounce-and-a-half of 80 proof liquor. 

To see Sari's tips watch the video below:

For more:

How to Make Pumpkin Soup

Tips to Timing Your Holiday Meal

How to Cook a Turkey

Sari Greaves works as a registered dietitian at Step Ahead Weight Loss Center in Central New Jersey where she provides nutrition counseling to a wide variety of patients seeking weight loss and healthy lifestyle modification. As a national spokeswoman for the American Dietetic Association, she appears regularly on television and has done interviews on ABC News, New York 1, MY9 News, NBC News, Fox News, CW11 News and Bloomberg News. She has been quoted in a variety of print and Internet publications including the Wall Street Journal, Daily News, New York Post, Newsday, Food & Fitness Advisor, Self Magazine, Shape Magazine, MSN News, Men's Health Magazine, Women's Health Magazine, Prevention Magazine, Consumer Reports on Health, Fitness Magazine, Health Magazine among many others. You can email her at sari@stepaheadnj.com.

http://www.foxnews.com/imag/Food/How+to+Stay+Slim+this+Holiday+Season


Read more: http://www.foxnews.com/imag/Food/How+to+Stay+Slim+this+Holiday+Season#ixzz1fgYSjsrc

Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Workout Clothes, winter storms, Loeys Dietz Foundation, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Women's Active Wear, www.hipfitwear.com, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, Physician Weight Center, Charity Walk, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Desserts under 200 Calories, walking Bridal Boot Camp, winter blues, walking Bridal Boot Camp Loeys Dietz Syndrome, Step Ahead, exercise classes, group exercise, kickboxing classes

Sneak peak of Sari's anti-aging smoothies from the Dr. Oz show!

Posted by deborah neiman on Tue, Nov 15, 2011 @ 02:43 PM

We are so proud of Sari for her work on the Dr. Oz show! Below is a sneak peak of one of her delicious smoothies. Stay tuned for more recipes!

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Wrinkle-Fighting Smoothie

Added to Recipes on Thu 11/10/2011

Ingredients

Makes 2 servings

1 cup non-fat or low-fat chocolate milk

1/4 cup unsweetened green tea

1 1/2 cups frozen mixed raspberries, strawberries, blueberries and blackberries

 

Directions

Pour chocolate milk, green tea and mixed berries into blender and blend until smoothie has reached desired consistency.

 

Pour smoothie into glass and serve cold.

 

Nutrition Facts

135 calories per serving

6 g protein

 

Courtesy of Sari Greaves, RD.

 

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STEP AHEAD HAS MOVED LOCATIONS!

Posted by deborah neiman on Sun, Oct 30, 2011 @ 03:59 PM

Step Ahead has moved locations! We are now located at,

49 US Highway 202

Far Hills, NJ 07931


View Larger Map

 

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The Tricks to Treating: Healthy Halloween Tips for You and Your Family

Posted by deborah neiman on Fri, Oct 28, 2011 @ 09:59 AM

The Tricks to Treating: Healthy Halloween Tips for You and Your Family

OCTOBER 26, 2011
by Elise Truman, MS, RD eligible

Chocolate bars, jelly beans, and taffy, oh my! Since January we’ve made strides to keep a healthy diet during the year’s festivities. We limited our chocolates on Valentine’s Day, we kept Easter dinner portions a reasonable size, and we held to a one hotdog maximum on the Fourth of July. But next thing we know its October and there are unavoidable candy 

bowls tempting us everywhere we look.

And while it’s okay to occasionally indulge in a bite-sized treat, the problem lies when one turns to two and two turns to…well, you get the idea. Eventually, we find ourselves with unintentional weight gain and it’s not even Thanksgiving yet! Meanwhile, the threat of an increase in hyperactivity and cavities in our children is giving us a bigger headache than our neighbor’s talking pumpkin.  

Like in all things health and nutrition, careful planning is the key. Nutrition Lately has pulled together some simple tricks to help you and your family successfully ‘treat’ this Halloween.

TRICK: PREPARE THE TROOPS

Eating a healthy meal pre-‘trick-or-treating’ is your first defense against overindulging later. We often turn to candy first because our blood sugar is low and as a result we feel hungry. Before leaving home, serving a high-protein, high-fiber meal for you and family should keep temptations at bay for the next 2-3 hours.

A suggestion would be grilled chicken breast, wholegrain rice, broccoli florets, a glass of skim milk, and apple slices for dessert. Drinking plenty of water is also important for keeping cravings at bay. Revert back to your MyPlate guide for other suggestions and tips.

TRICK: BE THE NEIGHBORHOOD HERO

There are several alternatives to passing out candy on Halloween. Here are some suggestions that will make your neighbors both admire you and think twice about what they hand out next year:

  • Mini Toothbrushes
  • Halloween stickers
  • Rubber Balls
  • Party Favors
  • Colored Pencils
  • Raisins Packets
  • Key Chains

TRICK: SET A POST-TREATING PLAN 

When kids get home from trick-or-treating, allow them to use their newly acquired candy as a sort of currency.  First, have kids pile through and choose favorites and non-favorites.  Then, make a wager with them that for every piece of candy they fork over they get a penny or nickel. Then kids can use their newly acquired money to buy something (non-food focused) at the store.  With the candy that is left, be sure to immediately stash out of sight. Allow kids to choose one piece a day and preferably after a meal.

TRICK: MAKE THE BEST CHOICES

Not all candy is created equal. When you do indulge, try to pick out the lowest calorie and sugar options available. Check out our list for some suggestions:

CHOCOLATE

  • 3 Musketeers Miniatures- 24 calories– WINNER!
  • Milky Way Mini- 28 calories
  • Snicker Mini- 42.5 calories
  • Two Twix Bars- 160 calories
  • Peanut Butter Pumpkin- 180 calories
  • Almond Joy/Mounds- 200 calories

OTHER TIPS

  • Include dark chocolate when possible for an antioxidant boost
  • Choose hard candies, which you can’t eat as quickly
  • Opt for the sugar-free candies, if provided

For more nutrition tips, suggestions and family friendly recipes, visit Kids Eat Right.

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Photos from our event at Fresh Restaurant!

Posted by deborah neiman on Thu, Oct 06, 2011 @ 02:06 PM

Last night we had a small event at Fresh Restaurant in Basking Ridge, NJ. We where spoiled with tasty food and a talk given by Dr. Neiman. Check out the photos below. 

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How much exercise do you need to prevent weight regain after weight loss??

Posted by deborah neiman on Wed, Sep 28, 2011 @ 12:29 PM

istock 000016743872xsmallYou’ve lost 20 pounds, and you’re finally down to your ideal body weight. Hooray! It feels good to have reached your weight loss goal. Now comes the hard part - maintaining your new body. The statistics aren’t encouraging. Eight out of every 10 people who lose a significant amount of weight gain it all back or more. But don’t let that discourage you. There’s a way to get the upper hand in maintaining your new physique - through the power of exercise. You can lose weight through diet alone, but exercise gives you an edge when it comes to keeping those unwanted pounds from making their reappearance.

Exercise for Weight Maintenance: Why Is It So Important?

Based on a study carried out in animals, researchers found that animals that exercised after losing weight re-gained less weight than animals that were less active after they returned to a normal diet. They believe this is because the active animals preferentially burned fat as fuel rather than carbohydrates. Thus, less fat ended up being stored as fat tissue.

The sedentary animals also had a more voracious appetite, possibly because they were burning more carbohydrates as fuel and storing more fat. As they used up their stores of carbohydrates, their appetite increased along with their bellies.

In rats, exercise after weight loss was linked in a study with the formation of fewer new fat cells. Any increase in the number of fat cells makes it easier for the body to store fat. This is an interesting finding that merits more research since experts have previously thought that fat cell numbers don’t increase during adulthood, and weight gain comes from an increase in the size of fat cells already present. At least in rats the number of fat cells increase in number during weight regain. This raises the possibility that this happens it humans too. This could partially explain why it’s so challenging to maintain weight loss.

There’s another theory to explain weight regain after weight loss. After weight loss your body tries to return you to your genetically predetermined set-point. This is the weight that your body wants to maintain. When you deviate too far from it by gaining or losing weight your body makes adjustments to try to bring you back to it. Exercise may help here too, by re-setting your set point.

How Much Exercise Do You Need to Prevent Weight Regain?

According to research published in the National Weight Control Registry, people who successfully lost 30 or more pounds of weight and kept it off for 12 months or more burned an average of 2,800 calories weekly through exercise. The best way to meet your exercise prescription is to combine aerobic exercise with strength training. Strength training has the benefit of building lean body muscle, which gives your metabolism a boost. Aerobics is a good calorie burner.

Other Ways to Prevent Weight Regain After Weight Loss

People who are able to maintain their weight after losing it have other characteristics in common. They step on the scale at least once a week. By doing this, they can monitor for changes in body weight and alter their diet accordingly. Successful long-term losers are also more likely to eat breakfast and avoid cheating too much on the weekend. It’s okay to have a cheat meal once a week, but too many cheat treats can quickly add up to extra weight.

The Bottom Line?

Even if you were able to lose weight without exercising, you need a regular exercise program for maintenance. It’s too easy for those extra pounds to reappear as your body tries to take you back to your set-point weight. Exercise can help to alter your set-point and boost fat-burning. That works in your favor when it comes to keeping those extra pounds at bay.

References:

University of Colorado Denver Newsroom. “Exercise Minimizes Weight Regain”
Weight Watchers. “Exercise and Preventing Weight Regain”
Fitness Prescription. February 2011. page 32.
New England Journal of Medicine. 363. 2102-2113. 2010.

Tags: Personal Weight Loss, Exercise, Weight Loss, diet, jumpstart diet, meal plans, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Bridal Boot Camp, Physician Weight Loss, Nutrition, Prevention Heart Disease, lose weight, bootcamp classes, Physician Weight Center, Charity Walk, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, walking Bridal Boot Camp, walking Bridal Boot Camp Loeys Dietz Syndrome, Step Ahead, exercise classes, group exercise, kickboxing classes

Obesity and Cancer – Is there a Link?

Posted by deborah neiman on Wed, Sep 28, 2011 @ 12:26 PM

Obesity and Cancer – Is there a Link?

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In the recent Obesity journal, investigators outlined some of the ongoing research to find a specific connection between obesity and the increased risk of certain types of cancer.  Although no direct link has been found as yet, the investigators believe that the link may have to do with the increased insulin levels found in obese patients, due to insulin resistance often found.  This may increase the growth of some of the abnormal cells that are found in cancer.  Also, more inflammatory cells are found in obese individuals and these may also lead to the growth and production of some of these cancers.  What we do know, is that individuals with obesity and/or metabolic syndrome have an association with many serious medical conditions and cancer is among them.  Exactly why we see an association with cancer is not known but we are getting closer to finding out the answer.

 

Unfortunately, the jury is still out but the search is ongoing with vigor!

Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Workout Clothes, winter storms, Loeys Dietz Foundation, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Women's Active Wear, www.hipfitwear.com, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, Physician Weight Center, Charity Walk, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Desserts under 200 Calories, walking Bridal Boot Camp, winter blues, walking Bridal Boot Camp Loeys Dietz Syndrome, Step Ahead, exercise classes, group exercise, kickboxing classes

Ten ways to burn 100 calories!

Posted by deborah neiman on Mon, Sep 26, 2011 @ 02:19 PM

Calorie counting is one of the simplest and most effective methods for losing weight. Knowing how many calories you are burning helps you to keep track of your daily calorie allowance and calorie expenditure goals. Here are 10 simple ways to burn 100 calories.

1. Clean the windows Spending just 20 minutes cleaning the windows of your house burns approximately 100 calories. Depending on the size of your house, and the state of your windows, you could be burning off your breakfast while performing this household chore.

2. Weed the garden Gardening burns up to 100 calories in just 15 minutes, depending on the tasks you’re performing. Vigorous jobs like pulling up weeds and turning soil will burn the most calories, while smaller jobs like pruning roses and picking apples will still burn a significant amount of calories.

3. Play with the family dog Throwing a ball or Frisbee for a dog can burn up to 100 calories in 25-30 minutes. Make it a family activity to help get the whole family in shape. Incorporate it into a walk around your local park, and you’ll increase your calorie burning potential even further.

4. Do the ironing Ironing is a household chore that most people would prefer to avoid, but it is also an effective way to burn calories in the comfort of your own home. Ironing your clothes burns approximately 100 calories in 25 minutes.

5. Decorate the house Painting and decorating can burn up to 100 calories in just 15 minutes, depending on how strenuous the work is. Painting large walls and hanging rolls of wallpaper will burn the most calories, while light painting jobs will burn 100 calories in 25-30 minutes.

6. Wax the car Waxing the car is arduous work and burns around 100 calories every 15 minutes. Save money at the car wash by washing the car yourself, and burn off excess calories at the same time. The vigorous rubbing involved in waxing a car will burn the most calories.

7. Try aerobics High-impact aerobics can burn 100 calories in less than 10 minutes, making it one of the most effective ways to burn calories. For those who prefer more gentle exercise, aqua aerobics is a less strenuous way to burn off those extra calories.

8. Walk Walking really is one of the best forms of exercise and suitable for almost everybody. It is also free, easy, and something you can do alone or in a group. Walking at a brisk pace will burn 100 calories in approximately 15 minutes.

9. Cycle to work Cycling can burn 100 calories in 10-20 minutes, depending on the speed you are travelling. Gentle cycling on a flat surface will burn around 100 calories in 20 minutes, while cycling at a moderate pace will burn the same amount of calories in half the time.

10. Swimming Swimming, like walking, is one of the best forms of exercise for improving your overall health and fitness. Doing a few laps at the swimming baths is an excellent way to burn those excess calories. Swimming for just 15 minutes will burn 100 calories.

Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Workout Clothes, winter storms, Loeys Dietz Foundation, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Women's Active Wear, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, Physician Weight Center, Charity Walk, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Desserts under 200 Calories, walking Bridal Boot Camp, winter blues, walking Bridal Boot Camp Loeys Dietz Syndrome, Step Ahead, exercise classes, group exercise, kickboxing classes

Dr. Neiman will be the Keynote Speaker at the 2011 Senior Health Summit!

Posted by deborah neiman on Thu, Sep 15, 2011 @ 11:47 AM

Dr. Neiman will be the Keynote Speaker at the 2011 Senior Health Summit in Basking Ridge, NJ. The event will take place on October 20th from 9:00am-2:30pm at the Somerset County Senior Wellness Center.

 

9:30 am-10:30 am

Keynote Speaker

"Prescription Exercise"

Dr. Deborah Neiman,

Learn how regular exercise helps you maintain your independence and quality of life by producing long term health benefits.

 

To view the brochure and to find out more information on the event please click on the link below.

docs/2011 Senior Health Summit Brochure.pdf

 

We hope to see you there!

Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Workout Clothes, winter storms, Loeys Dietz Foundation, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Women's Active Wear, www.hipfitwear.com, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, Physician Weight Center, Charity Walk, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Desserts under 200 Calories, walking Bridal Boot Camp, winter blues, walking Bridal Boot Camp Loeys Dietz Syndrome, Step Ahead, exercise classes, group exercise, kickboxing classes

STEP AHEAD EVENT FEATURED IN THE COURIER NEWS!!!

Posted by deborah neiman on Mon, Sep 12, 2011 @ 01:33 PM

Below is a sample of our upcoming event at Fresh Restaurant in the Hills, featured in the Courier News! Do not forget to RSVP! Hope to see you there! 

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