Step Ahead Wellness Center Blog

Quick 4-Ingredient Parmesan Salad

Posted by deborah neiman on Wed, Apr 30, 2014 @ 02:19 PM

parsley parm salad

Fill up on good, fresh, real food. Try this 4-ingredient salad as a refreshing Spring time lunch or as a topping to lean protein such as grilled seafood, flank steak, or chicken breast. Adapted from Bon Appetit, May 2014 issue.

1 tablespoon extra virgin olive oil

2 cups fresh flat-leaf parsley leaves

½ cup Parmesan cheese, shavings (about 2 oz.) (Hint: Use store-bought shaved parmesan cheese or create your own parmesan shavings using a vegetable peeler)

1 tablespoon fresh lemon juice

Ground pepper (optional)

Toss parsley, Parmesan, lemon juice, and olive oil in a medium bowl. Season with ground pepper and more lemon juice, if desired.

Makes 4 salad servings, 100 calories per serving

parsleyUsed to perk up dishes with its fresh green flavor and color, parsley can be much more than a garnish. There are more than 30 varieties of parsley, but the most common are curly-leaf and the more pungent Italian or flat-leaf parsley. Flat-leaf parsley has a more robust flavor and is preferred for cooking, while the curly variety is associated with decoration.

How to select; Choose bright green leaves that show no sign of wilting.               How to store: Rinse and wrap in a paper towel and then a plastic bag. Refrigerated it will last for a week. You can freeze parsley! Just clean, chop and let dry; then put in little baggies and seal.
How to prepare: The leaves are most commonly used, however the stalks are good for adding flavor to stocks.
Matches well with: chicken, eggplant, eggs, fish, game, lentils, mushrooms, mussels, pasta, peas, potatoes, poultry, rice, seafood, tomatoes, zucchini, lemon

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POWER WALK/YOGA STRETCH CLASSES IN THE PARK... STARTING JUNE 4... RESERVE YOUR SPOT NOW!

Posted by deborah neiman on Tue, Apr 29, 2014 @ 10:03 AM

We are so excited to offer this new weekly POWER WALK/YOGA STRETCH IN THE PARK CLASS all  Summer long.  It's been a long winter so now let's take it outdoors and enjoy the fresh air.  Contact Step Ahead Wellness Center's fitness director, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com for more information and/or to sign up!   

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FIT AND FUEL EVENT... Tomorrow Night... REGISTER NOW!

Posted by deborah neiman on Tue, Apr 22, 2014 @ 07:37 AM

It's Not Too Late To Join Our FREE Fit and Fuel Event! 

Call today to register!!!

 

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Tags: Personal Weight Loss, quick weight loss, Diet and Nutrition, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, diet to lose weight, best weight loss, Step Ahead Wellness Center

Quick Easter & Passover Weight Loss Recipes

Posted by deborah neiman on Wed, Apr 16, 2014 @ 02:54 PM
http://stepaheadnj.web3.hubspot.com/Portals/37996/docs/EASTER AND PASSOVER.doc

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Step Ahead's Fitness Director, Noelle Lusardi's, Rainy Day Workout!

Posted by deborah neiman on Tue, Apr 15, 2014 @ 06:34 AM

Don't let today's rain sideline your fitness routine.  Below is a heart pounding, calorie blasting indoor workout that's sure to rev your metabolic engine.  Enjoy!

 

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For more fitness tips contact our fitness director, Noelle Lusardi, directly at Noelle@stepaheadwellnesscenter.com and visit our website www.stepaheadwellnesscenter.com for all of our weight loss tips and weight loss program specials.

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'Tis The Allergy Season... here are some tips to ease symptoms during outdoor exercise

Posted by deborah neiman on Thu, Apr 03, 2014 @ 12:05 PM

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The key to exercising outdoors with allergies is to be prepared. Here's a quick checklist of things
that any athlete with allergies should know.

  • Check your calendar. Pollen seasons are predictable, although they might vary by a few days from year to year. So if you know that you're allergic to ragweed, oak, or other outdoor allergens, find out when the season starts in your area. Once you know, you can prepare. You can start taking your medicine before the pollen flies -- and you can anticipate problems by practicing the other tips below.
  • Check the weather. Information about your local pollen level is available on the Internet or in your local paper. If pollen counts are supposed to be particularly high on a given day, you can play it safe by staying inside. In general, pollen counts are highest on warm and breezy mornings and low on cool and rainy days.
  • Choose the right time of day. According to many experts, the time of day you choose for outdoor exercise matters. Choose morning or late in the evening because most pollens reach peak levels around noon or early afternoon.
  • Sometimes, opt for less intense activities. If the pollen count or pollution levels are high, skip your usual jog or bike ride and
    choose a less intense form of exercise. Why? The more stressful the
    exercise, the faster you breathe; the faster you breathe, the more allergens nd irritants you inhale. So instead, do stretching exercises, or yoga, or weight training. Any of them will give you a workout without increasing your risk of allergy symptoms.
  •  Protect your eyes and lungs. To block pollen and other irritants from getting into your system during outdoor exercise, some people exercise with a mask or bandanna over their nose and mouth. Another trick is to wear goggles to protect your eyes from irritation from allergens.
    looks of passers-by -- it's not a bad idea.
  • Change your clothes and shower after outdoor exercise. During pollen season, your clothing and hair could be covered with pollen.  So when you get home, it's not a bad idea to strip off your clothes and toss them in the laundry. You could also take a shower to rinse off any allergen left on your skin or in your hair.
  • On bad days, exercise indoors. Most of the time, exercising outdoors should be OK. But sometimes, when pollen counts or ozone levels are high, or the weather is so cold that it irritates your lungs, exercising indoors can be a good temporary solution.

For more fitness tips and/or weight loss tips, contact our fitness director/certified personal trainer, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com.  For our latest weight loss program specials, visit www.stepaheadwellnesscenter.com

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RSVP to Step Ahead's FREE Spring Event!

Posted by deborah neiman on Wed, Apr 02, 2014 @ 01:45 PM

It's Not Too Late to Register...

 

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Quick Weight Loss Recipe: Easy Crumbled Feta & Baby Green Salad

Posted by deborah neiman on Wed, Apr 02, 2014 @ 01:38 PM

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According to Step Ahead's Nutritionist, Sari Greaves, RDN, this 5-ingredient recipe is a nutrition rock star!

Arugula pairs well with robust flavors. This peppery salad green is a staple in Italian and Mediterranean cuisines. An excellent source of vitamin K and only 5 calories per cup, arugula is often eaten raw and can add spice to sandwiches and pasta dishes. For sandwiches, choose a 100% whole grain 100- calorie pita or wrap piled high with grilled vegetables & arugula- for a protein topper, add  a small grilled chicken breast, salmon patty, or veggie burger and 1 tablespoon of hummus or greek yogurt as a creamy topping. For an Italian twist, use pasta as a "condiment" instead of a a "main entree"  by adding 1/2 cup of whole wheat pasta (100 calories)  to a vegetable salad.

Don't forget to whip out your measuring cups and spoons to keep this recipe skinny on the waistline!

10 cups pre-washed baby arugula (about 6 ounces)

1/2 cup crumbled feta cheese, not packed

4 clementines, peeled, segmented, and chopped

1/4 cup extra-virgin olive oil

1/4 cup freshly squeezed lemon juice

Black pepper to taste

Makes 6 servings, 150 calories per serving.

In a large bowl, combine arugula, cheese, and clementine segments. Pour oil and lemon juice over salad; toss to blend. Season with black pepper to taste.

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Quick Weight Loss Recipe: Warm Brussel Sprout Salad

Posted by deborah neiman on Wed, Mar 26, 2014 @ 02:42 PM

brusselWarm Brussel Sprout Salad

 

*Recipe shortcut: Use packaged whole wheat bread crumbs and microwave steam-in-bag frozen brussel sprouts




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TODAY IS "GIVE-AWAY" WEDNESDAY AT STEP AHEAD!

Posted by deborah neiman on Wed, Mar 26, 2014 @ 12:00 PM

Wednesday is “GIVE-AWAY” DAY at Step Ahead!

 

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Come in for a weigh-in, personal training session, or check
in with the Doctor and Registered Dietitian and leave with these

DELICIOUS MANDARIN ORANGES

Great source of vitamin A & C.

Call Erica at 908-440-2235 to schedule your appointment. 

 Don’t delay… offer is good for today only and while supplies last.

We hope to see you today!!

 

For more information on all the weight loss programs we
offer, visit us at www.stepaheadwellnesscenter.com.

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