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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DON'T LET HOLIDAY TRAVEL SIDELINE YOUR FITNESS GOALS!

Posted by deborah neiman on Tue, Dec 10, 2013 @ 06:43 AM

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Don’t let holiday travel sideline your healthy fitness/weight loss goals! Many people find that during holiday travel, their workout regimen seems to get thrown out of whack.  Fortunately,
with a little planning and determination, you can maintain your fitness level, no matter where you are. 

Step Ahead’s fitness director, certified personal trainer, Noelle Lusardi, says “the key is to be creative and remember that even short workouts are better than no workouts at all.”

Here are a few tips from Noelle on how to stay fit while traveling this holiday
season…

Do An Intense Workout in Your Hotel Room or Wherever…

Customize your own 30-minute workout combining three lower body workouts (squats or lunges) and three upper body exercises (modified push-ups or chair dips).

Warm up and increase your heart rate with exercises like marching or jogging in place, then do 10-20 repetitions of a lower body exercise and 10-15 repetitions of an upper body exercise. Follow this with a minute of jumping jacks or jogging in place. Repeat this routine two or even three times and then add in some core work such as planks, lower back extensions and crunches. Finish with stretching.

Bring Tubes, Bands and More…

Don't leave home without easy to carry fitness equipment.  Bring your tubes, bands, bathing suit if you can swim, good music and you’ll be on your way to sticking with your fitness routine this holiday season. 

Get a Jump Rope...

Jumping rope is a great way to get in a few minutes of intense cardio workout and it can be done just about anywhere. If you don’t have a jump rope, climb the stairs several times at a
fast pace and feel your heart rate soar.

Remember to Plan to Relax…

Don't overdo it. Staying fit is important, but stay grounded and remember the real reason for the holidays is to spend quality time with those who are important to you.  Practice Yoga is a great way to regroup, relieve stress and relax your body. 

For more holiday fit tips, or fitness questions in general, contact Noelle Lusardi directly at noelle@stepaheadwellnesscenter.com.  Lastly, have a very happy and peaceful holiday from all of us at Step Ahead Wellness Center.  Check out our latest healthy weight loss special offer at
www.stepaheadwellnesscenter.com.

 

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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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Dr. Neiman's Thanksgiving Day Tips!

Posted by deborah neiman on Thu, Nov 14, 2013 @ 03:47 PM

Thanksgiving Day is right around the corner and it is a time to enjoy family and friends- NOT to worry about your weight loss journey.  Here are a few tips to add to your planning that will make it easier for you to put aside your fears and ENJOY TURKEY DAY without any regrets:


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  1. STOP looking for the closest spot to the store- NO MATTER HOW COLD it may get.  The more steps and activity you can get into the days leading up to the holiday, the better!

  2. Track your steps throughout the days.  10,000 steps a day is ideal, but remember, just DO YOUR BEST- make an effort to increase your steps every day and it helps you burn more calories and feel better.  For every 2,000 steps- you have burned 100 calories- keep track, it helps motivate you!  

  3. DON’T wait for January to dust off your exercise equipment at home- start NOW.  It will make your holidays easier to enjoy and you will be one step ahead of any New Year’s Resolution you may make for 2014.  Start slow, 10 minutes every other day, and then work your way up as best that you can.

  4. If you are a member of gym, make sure you sign up for 1 or 2 classes, with the early sunset and cold weather, it is easy to convince yourself out of a trek to the gym.  Commit to a class schedule, better yet, do it with a friend, and it will force you to get out, at least 1 or 2 times a week.

  5. There are many community led events this time of year.  Check your local area paper or website and look for any walks, hikes or other interesting going-ons that may keep you moving on the weekends.  It is a great way to enjoy your town, meet others and keep yourself burning those calories!

  6. MAKE MORE work for yourself- DON’T carry decorations, packages or other things in large bundles through your house- make MORE trips- either up the stairs or through the house.  Make a commitment with yourself that you will not overload your arms – it will make your holiday routine more efficient with calorie burning!


OKAY- This is a start- try these steps out to start and look for more tips to enjoy the holidays as the week goes on.  If you have any questions, feel free to call, our Personal Trainer, Noelle, is always happy to help with any questions!

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FDA to Ban Trans Fat in Foods

Posted by deborah neiman on Fri, Nov 08, 2013 @ 10:40 AM

FDA to Ban Trans Fats in Foods

The artificial additives are linked to heart trouble, doctors say

U.S. health officials announced Thursday a plan to phase out heart-harmful trans fats in processed foods and restaurant fare.

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U.S. Food and Drug Administration Commissioner Dr. Margaret Hamburg said the proposed restrictions on the use of trans fats could prevent 20,000 heart attacks a year and 7,000 deaths.

"The agency has made a preliminary determination that partially hydrogenated oils, a major source of artificial trans fat in processed foods, are not generally recognized as safe for use in food," Hamburg said during a morning news conference. "This is an important step for removing harmful trans fats from processed foods."

Many food companies and restaurants have eliminated trans fats over the past decade, in part because of FDA nutrition label changes enacted in 2006. And some local governments, including New York City, already prohibit their use.

These restrictions have helped reduce trans fat intake among Americans from 4.6 grams daily in 2003 to about 1 gram a day in 2012, the FDA said.

Even so, Hamburg said trans fats "remain an area of significant public health concern." Heart disease is the leading cause of death in the United States. The Institute of Medicine concluded that trans fats provide no known health benefits and there is no safe level of consumption of trans fats, Hamburg added.

The medical community welcomed the news about trans fats.

"This represents a very important move by the FDA to help further reduce trans fat dietary intake and improve cardiovascular health in the United States," said Dr. Gregg Fonarow, spokesman for the American Heart Association and a cardiology professor at the University of California, Los Angeles.

Many cookies and other baked goods, some microwave pizzas, ready-to-eat frostings and a host of other everyday foods contain trans fats, which are often labeled partially hydrogenated oils.

Trans fats raise total blood cholesterol levels even more than saturated fats, which can lead to heart disease, Fonarow said. They also raise LDL (bad) cholesterol and lower HDL (good) cholesterol when used instead of natural oils, he said.

Clinical trials of diets containing trans fats have shown an increased risk of heart attack and premature cardiovascular death, Fonarow added.

Currently, trans fats fall in a category of additives "generally recognized as safe" by the FDA. Under the new proposal, they would be removed from that list and food manufacturers would need to petition the agency before using them. But FDA approval of such petitions is considered unlikely.

Widely used to improve the shelf life, flavor or texture of foods, trans fats are made by adding hydrogen to vegetable oil to solidify it.

Many restaurant chains no longer use trans fats, but smaller restaurants may still get trans fats-containing foods from suppliers or use the fats for frying.

The FDA said it would take public comments for two months before setting a timeline to complete the phase-out. "We need to know how much time would be needed for industry to remove partially hydrogenated oils from processed food products should this preliminary determination be finalized," Hamburg said.

Dr. Kenneth Ong, the interim chief of cardiology at Brooklyn Hospital Center in New York City, said there are "only a couple of reasons manufacturers use trans fats -- maybe the taste and perhaps the cost. But I am not familiar with any health benefits. In fact, there is much more data to show the opposite."

Samantha Heller, senior clinical nutritionist at NYU Langone Medical Center in New York City, said the only real way to know if a food contains trans fats is to look at the ingredient list for "partially hydrogenated" oils. "This means there are trans fats in that food. Put it back on the shelf and find another option," she said.

Added Rebecca Solomon, a clinical nutrition coordinator at Mount Sinai Hospital in New York City: "Nothing good can come from people consuming trans fats. At the end of the day our food technology is sophisticated enough that there are healthier alternatives."

By Steven Reinberg and Margaret Farley Steele
HealthDay Reporters

More information

The U.S. Centers for Disease Control and Prevention has more about trans fats.



SOURCES: Gregg Fonarow, M.D., spokesman, American Heart Association, and professor, cardiology, University of California, Los Angeles; Kenneth Ong, M.D., interim chief, cardiology, Brooklyn Hospital Center, New York City; Samantha Heller, M.S., R.D., senior clinical nutritionist, NYU Langone Medical Center, New York City; Rebecca Solomon, clinical nutrition coordinator, Mount Sinai Hospital, New York City; Nov. 7, 2013, news conference with Margaret Hamburg, M.D., commissioner, U.S. Food and Drug Administration

http://m.healthday.com/iphone_article.htm?CID=0B3F45B2&NFID=C&articleId=681939

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Lose Weight With Your Smartphone!

Posted by deborah neiman on Thu, Nov 07, 2013 @ 12:29 PM

Step Ahead's Nutritionist shares her favorite nutrition and exercise apps of the week.....CalCutter, Meal Makeovers, and Moves! 

1- CalCutter

PLATFORM: Android and Apple
SUMMARY: Developed by the New York Department of Health, CalCutter calculates the estimated calories per serving in personal recipes and serves up healthy cooking tips. Recipe entry is easy, and recipes can be adjusted for different serving sizes. The app includes helpful information on topics like the impact of oil and zero-calories ingredients on recipe nutrient data, but the ingredient database is limited. 
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2-Moves

PLATFORM: Apple and Android
SUMMARY: Moves is a pedometer app that uses activity and place recognition algorithms to track steps taken or walking, running and cycling miles (when the mobile device is on the users person). The app can track calories burned based on users' anthropometric data, and it records weekly and daily summaries. But unless disabled, the app runs continuously, draining device battery life. 
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3- Meal Makeovers

PLATFORM: Apple
SUMMARY: From the kitchen of registered dietitian team the Meal Makeover Moms, Meal Makeovers is a recipe app that features healthier, more nutrient-rich versions of family favorites. With an easy-to-use interface that allows users to share recipes and save favorites, tips to tweak recipes to a family's taste preferences and basic nutrition information for all recipes, this app makes meal planning easier for families on the go. 

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