Wednesday is “GIVE-AWAY” DAY at Step Ahead!
Come in for a weigh-in, personal training session, or check
For more information on all the weight loss programs we
0 Comments Click here to read/write comments
Tags: diabetes health, losing weight fast, Diet and Nutrition, Dr. Neiman, beach season, Doctor Supervised Weight Loss, Fitness, Healthy Meals, Doctor, diet to lose weight, best weight loss, motivation, diabetes and weight loss, give-away day, oranges
Gluten free diets have traditionally been recommended for those individuals suffering from Celiac Disease. Celiac is an auto- immune disease in which the body forms inflammation against the lining of the small intestine and it is prevented from absorbing gluten containing foods properly. Gluten, which is a protein, is found primarily in foods that come from grains. Therefore, people who are eating foods with grains do not absorb the nutrients from these foods and are often diagnosed with severe deficiencies in iron, fat stores and proteins.
Recently, studies have been done to show that people who struggle with excess weight may also have excess inflammation in their GI tracts. Although they may not officially have Celiac disease, their bowels may react similarly when eating foods rich in gluten. They may still absorb the nutrients but the exposure to the gluten causes excess inflammation and can lead to symptoms of bloating, a lack of fullness after eating and an increase in cravings. Decreasing gluten intake can lower the inflammation in the bowel and can help with weight loss. A recent study showed that individuals that avoided gluten containing foods – those made from grains(breads, pasta, many cookies, etc), can improve their weight loss goals significantly(greater 10%). Also, limiting gluten can improve their sense of well-being by decreasing the inflammation and can make their weight loss process easier to stick with over time.
Even though gluten-free diets seem to be the “craze” of late, some of these recent studies may shed light on the advantage for some people, with or without Celiac disease, to avoid these high gluten foods.
If you think you may be sensitive to foods rich in gluten, then it may be worthwhile to work with a dietician or your physician to come up with a gluten free meal plan that may fit your needs. At the very least, it will not hurt you, and it may end up helping with your weight loss and improving your sense of well -being. The new studies suggest, it can’t hurt to try! For more information on how Gluten Free could help you lose weight, schedule a consultation in our Far Hills, NJ office. Call today! 908-470-2235.
0 Comments Click here to read/write comments
Tags: diet, diabetes health, Diet and Nutrition, Dr. Neiman, beach season, Doctor Supervised Weight Loss, gluten free diets, celiac disease, Doctor, lose weight in 2014, best weight loss, Weight Loss Center, diabetes and weight loss, gluten free diet, Step Ahead Wellness Center, healthy dinner recipe, gluten free, can gluten free help me lose weight
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 |
|
273 |
340 |
|
|
Sledding |
327 |
408 |
0 Comments Click here to read/write comments
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
You can have your carbs and eat them too with this delicious "open faced" Mexican sandwich. This 15 minute recipe delivers heart healthy fats and plant protein. Broiling the tortillas make a crispy shell for a veggie filled nutritious filling.
Bon Appetit!
Comments/Questions? Email sari@stepaheadwellnesscenter.com
Makes 4 servings. Serving size: 1/2 tostada =318 calories
Ingredients:
2 (10-inch) 98% fat-free flour tortillas
1 (16-ounce) can fat-free refried beans
2 tablespoons enchilada sauce
2 cups gourmet salad greens, divided
1 cup diced plum tomato, divided
1/4 cup chopped green onions, divided
2 tablespoons sliced ripe olives, divided
1 peeled avocado, cut into 12 wedges, divided
1 tablespoon finely chopped bottled jalapeño pepper, divided
1/4 cup (1 ounce) crumbled reduced-fat feta cheese, divided
1. Preheat broiler.
2. Place a tortilla on a baking sheet, and broil for 1 minute on each side or until lightly browned. Repeat procedure with remaining tortilla.
3. Combine beans and enchilada sauce in a small saucepan; cook over medium heat until hot. Spread half of bean mixture over each tortilla; top evenly with remaining ingredients.
Adapted from cookinglight.com
0 Comments Click here to read/write comments
Tags: jumpstart diet, meal plans, Sari Greaves, vegetarian, Diet and Nutrition, Dr.Oz, prevention, beach season, Bridal Boot Camp, Healthy Recipes, Nutrition, lose weight, online nutrition, beach body, OptiFast, health, Step Ahead, low calorie vegetables, low carb, wellness, healthy entertaining
If you need an easy recipe for entertaining this Labor Day Weekend, here's a delicious protein & fiber-packed winner. In the South, black-eyed peas, also called cow peas are traditionally eaten as the first food of the New Year to bring good luck and prosperity. The best part is you probably already have all the ingredients on hand in your kitchen! This recipe also serves well for celebrating upcoming Jewish New Year!Questions/Comments? Email sari@stepaheadwellnesscenter.com
1/2 cup no salt added black-eyed peas, cooked (Rinse and drain canned beans to remove 40 percent of the sodium)
1/2 cup chopped tomatoes
2 tablespoons balsamic vinegar
1 tablespoon reduced-fat feta cheese
1 hard-boiled egg, chopped
Mix all ingredients and enjoy. Serves one as a main meal or 4 small appetizers.
1 1/4 cup = 219 calories, 12g protein, 5g fiber
Appetizer serving size: 1/3 cup = 55 calories, 3g protein, 2.5g fiber (serve over mixed greens)
0 Comments Click here to read/write comments
Tags: Personal Weight Loss, meal plans, Sari Greaves, rosh hashana, healthy eating, Dr.Oz, prevention, summer weight loss, beach season, high protein, Doctor Supervised Weight Loss, Bridal Boot Camp, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, online nutrition, beach body, OptiFast, healthy labor day recipes, low calorie vegetables, low carb, wellness, healthy entertaining, jewish new year
Healthy snacking is a great way to combat hunger in between meals. The trick is choosing a snack that is satisfying and under 200 calories. This recipe is the perfect solution for a sweet & crunchy craving. The fruit-avocado salsa is jam-packed with vitamin C and heart healthy fats. Makes 12 servings (serving size: 6 chips and 3 tablespoons of avocado salsa = 138 calories)
Make the chips in advance, cool completely, and store in an airtight container until ready to serve. Questions/Comment? Email sari@stepaheadwellnesscenter.com
- 2 teaspoons canola oil
- 6 (6-inch) whole-wheat flour tortillas
- 2 teaspoons sugar
- 1/2 teaspoon ground cinnamon
- 1 1/2 cups finely chopped peeled ripe avocado (about 2)
- 1 cup finely chopped strawberries
- 2 tablespoons minced fresh cilantro
- 2 teaspoons fresh lime juice
- 1. Preheat oven to 350°.
- 2. To prepare chips, brush oil evenly over one side of each tortilla. Combine sugar and cinnamon; sprinkle evenly over oil-coated sides of tortillas. Cut each tortilla into 12 wedges; arrange wedges in a single layer on two baking sheets. Bake at 350° for 10 minutes or until crisp.
- 3. Combine avocado, 3/4 cup strawberries, cilantro and lime juice; stir gently to combine. Sprinkle salsa with remaining 1/4 cup chopped strawberries. Serve with chips.
- HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT OUR FAST-TRACK WEIGHT LOSS PROGRAMS, EXERCISE CLASSES, AND MORE...
1 Comment Click here to read/write comments
Tags: Personal Weight Loss, Exercise, diet, jumpstart diet, Sari Greaves, swimsuit season, fruit recipes, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, prevention, summer weight loss, beach season, high protein, Cooking Classes, Fitness, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, beach body, health, Step Ahead, wellness, healthy entertaining, lose weight fast, sharecare
Preparing 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.comMakes 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. 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
0 Comments Click here to read/write comments
Tags: Weight Loss, diet, jumpstart diet, meal plans, Sari Greaves, vegetarian, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, summer weight loss, beach season, high protein, summer sandwiches, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, lose weight, online nutrition, beach body, health, Step Ahead, low calorie vegetables, low carb, wellness, summer recipes, healthy entertaining, lose weight fast
Savor 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
- Preheat oven to 475°.
- 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.
- 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.
- 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!
0 Comments Click here to read/write comments
Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Dr.Oz, prevention, summer weight loss, beach season, high protein, summer sandwiches, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, beach body, Step Ahead, low calorie vegetables, low carb, wellness, summer recipes, healthy entertaining
Make the most of summer produce with this easyflavor-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
0 Comments Click here to read/write comments
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
Exercising in warm weather is challenging. Whether you’re exercising
indoors in a room that’s too hot or outside, heat makes the experience more
unpleasant. The real question is how does heat affect your workout? Why are
workouts in the heat more challenging and will the heat cause you to fatigue
faster?
How Your Brain Responds to Exercising in the Heat
When muscles contract, your body produces more internal heat during
exercise but it has evolved a number of mechanisms that allow it to control
body temperature and keep it within a relatively narrow range. The “master
regulator” of body temperature is a portion of your brain called the
hypothalamus. One of the many jobs of the hypothalamus is to keep your core
body temperature within a certain range. It’s the anterior part of the
hypothalamus that responds to a rise in core body temperature, while the
posterior hypothalamus regulates heat when temperatures are cold.
When you exercise in a hot environment, receptors on your skin detect an
increase in temperature and send a signal to the hypothalamus. When the
hypothalamus gets the message, it initiates a series of events to help maintain
core body temperature. The way it does this is by activating sweat glands and
dilating blood vessels to help release heat. Blood flow also increases to the
surface of the skin to help release heat.
This feedback system works well, but when you’re working out in a humid
environment or doing high-intensity exercise, the system may not be able to
“keep up.” As you know, sweating releases heat and a humid environment can
interfere with the ability of sweat to evaporate, making it harder for your
skin to release heat. That’s why exercising in a humid environment can be
particularly challenging and even dangerous.
Exercise Performance in Hot Environments: Does Heat Cause
You to Fatigue More Quickly?
Exercising in hot weather poses challenges from a heat control standpoint
but how does it impact performance? Not surprisingly, you become fatigued
earlier when you’re exercising in a hot environment. Why might this be?
One theory is when your hypothalamus senses a temperature rise, after being
alerted by feedback from skin receptors, it sends less nerve stimulation to
your muscles to contract so fewer motor units are activated. At the same time,
your perception of how hard you’re working goes up. There’s more “perceived
effort” and you’re likely to consciously reduce your exercise intensity.
Another theory is that when you exercise in heat, your muscles produce more
free radicals and these free radicals contribute to muscle fatigue. Some
research also shows that glycogen stores are depleted more rapidly when you
work out in a hot environment. When muscle glycogen levels drop, fatigue sets
in.
Likely, it’s a combination of a number of factors – both central feedback
from the hypothalamus and peripheral influences like free radicals that cause
you to fatigue more quickly in the heat.
When Does Temperature Become a Limiting Factor?
Interestingly, research shows that most athletes become exhausted and have
to stop at a core body temperature of just below 40 degrees centigrade. This
temperature is lower in untrained people who exercise in the heat. This may be
a protective mechanism since heat stroke typically occurs at around 42 degrees
centigrade. If you’ve been exercising in heat for several weeks and your body
has become heat acclimated, it’ll take you longer to reach this core body
temperature since your body is better at releasing heat, so you’ll be able to
exercise longer in the heat without being limited by fatigue relative to
someone who isn’t heat acclimated.
How Does Exercising in the Heat Affect Your Heart?
As your body diverts more blood flow to your skin to release heat, the
amount of blood your heart pumps with each beat (stroke volume) goes down. At
the same time, your heart rate goes up to compensate for the decrease in stroke
volume. Since muscles need more blood flow during exercise and so does your
skin, the two are essentially in competition with each other. This puts greater
demand on your heart to meet the needs to both skin and muscle. At some point,
the demands become so high that not enough blood flow reaches the skin and heat
can’t be released as readily. At this point, your body temperature can rise to
the point where heat stroke occurs.
Tips for Exercising in the Heat
Hydrate, hydrate, hydrate. Performance declines once you’re 3% dehydrated.
Water is fine if you’re exercising for less than an hour. An electrolyte-rich
drink is best for longer periods of exercise.
Exercise during the coolest time of day. Avoid working out in a hot
environment that’s also humid whenever possible. First thing in the morning is
usually when it’s coolest.
Wear light-weight clothing that’s light in color that “breathes” so your
body can more readily release heat. Save the tight spandex for cooler days.
Give your body about 2 weeks to acclimate to exercising in the heat. Until
then, reduce the intensity of your workout and take frequent breaks. Once your
body has acclimated to the heat, you’ll begin sweating sooner and more
profusely, making it easier to release heat. Plus, plasma volume, the portion
of your blood made up of water and proteins, increases and this helps your
heart maintain a higher stroke volume. Once you’re acclimated, you also lose
less electrolytes like sodium and potassium when you sweat.
The Bottom Line?
Heat has a definite impact on exercise performance. In general, you’ll
fatigue earlier, especially if you aren’t acclimated. Take it a little easier
when you’re exercising in a hot or humid environment. Push fluids even if
you’re not thirsty and dress lightly. Fortunately, your body has the ability to
acclimate to exercising in the heat and you won’t overheat as quickly once it
does.
For more fit tips, contact our fitness director/certified personal trainer,
Noelle Lusardi, at stepaheadwellnesscenter.com.
0 Comments Click here to read/write comments
Tags: Personal Weight Loss, Exercise, diet, swimsuit season, fitbit, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, summer weight loss, beach season, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Bridal Boot Camp, Physician Weight Loss, Nutrition, lose weight, bootcamp classes, online nutrition, beach body, Physician Weight Center, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Yoga classes, health, Step Ahead, low calorie vegetables, exercise classes, group exercise, kickboxing classes, lose weight fast
