Step Ahead Wellness Center Blog

QUICK WEIGHT LOSS RECIPE: LOW-CALORIE BROCCOLI SALAD

Posted by deborah neiman on Wed, May 07, 2014 @ 01:58 PM
IT'S MOTHER'S DAY...
NO HURRIES, NO WORRIES, JUST A DAY TO CELEBRATE!
STEP AHEAD'S NUTRITIONIST & MOTHER OF TWO, SARI GREAVES
LOVES A "NO HASSLE" RECIPE THAT USES EVERYDAY INGREDIENTS IN YOUR PANTRY. TO SAVE TIME, YOU CAN ALSO USE PRE-CUT BROCCOLI FLORETS.

shaved broccoli stalk salad lime ck l

Tags: quick weight loss, losing weight tips, losing weight fast, diet to lose weight, best weight loss, lose weight fast

POWER WALK/YOGA STRETCH CLASS IN THE PARK CLASSES BEGIN JUNE 4... Call today to sign up!

Posted by deborah neiman on Tue, May 06, 2014 @ 06:24 AM

Join us every Wednesday night this summer for our Power Walk/Yoga Stretch Classes In The Park! 

Registration is OPEN!  And we look forward to walking with you!!!

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

Why Strong Is The New Skinny....

Posted by deborah neiman on Fri, May 02, 2014 @ 04:26 PM

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No doubt you’ve heard the slogan, “strong is the new skinny.” For
years women have focused on losing weight, sometimes using unhealthy techniques
like extreme calorie restriction, excessive aerobic exercise and weight loss
supplements. The tide seems to be turning as more women discover the power
weight training has to transform their body – and their mind. Rather than
depriving themselves, they’re fueling their bodies with whole foods that build
strong, defined muscles. Why is this a good thing? Here are five reasons why
strong is better than skinny.

Strong is about Functional Strength

Strength isn’t just about building defined biceps and thighs,
it’s about developing the strength you need to do everyday things like moving
furniture, carrying heavy loads and shoveling snow safely and more efficiently.
This makes everything you do easier. How do you achieve this? With an
integrated approach to strength-training – compound exercises that work
multiple muscle groups simultaneously, bodyweight exercises and exercises that
mimic movements you do in your everyday life. It also involves strengthening
your core, the part of your where most of your power originates.

“Strong” enhances your life and makes you more functionally fit
and capable. “Skinny,” if it comes from calorie restriction, under-nutrition
and too much aerobic exercise, makes you weaker and less able to do your daily
activities without feeling fatigued. Of course, there are people who are
naturally thin but even naturally thin people can benefit from strength
training.

Skinny Doesn’t Mean
Firm

You’ve probably familiar with the term “skinny-fat.” It’s used
to describe people of normal or low body weight with a high ratio of fat to
muscle. If you fall into this category, you’re still at higher risk for type 2
diabetes despite not being overweight. Here’s where it gets interesting. A
study published in the Journal of the American Medical Association found people
with type 2 diabetes that are under or at their ideal body weight have a
greater risk of dying from diabetes.

In contrast, research shows resistance training not only builds
strength – it increases insulin sensitivity and improves blood sugar control.
One study showed men that weight trained at least 150 minutes per week lowered
their risk for type 2 diabetes by between 35% and 50%. Skinny won’t necessarily
improve your blood sugar but strength training will.

Skinny is No Guarantee of Health

A study recently showed people who are underweight are at as
high risk of dying as people who are obese. This conclusion was based on a
meta-analysis of 51 different studies. People with a BMI of under 18.5 were at
1.8 times greater risk of dying relative to people of normal weight. This
finding held up even after the researchers controlled for factors like smoking
and chronic disease. Using extreme calorie restriction and excessive aerobic
exercise to get skinny carries risks too. Women who fall into this category may
experience a drop in estrogen that leads to osteoporosis and infertility. The
scale can be deceptive. It’s not a measure of health.

Strong Helps You Age Better

As you age, if you don’t strength train, skinny turns to frail.
You begin losing muscle mass by the age of 30 and the loss greatly accelerates
after 50. From then on you continue to lose strength and muscle mass. Along
with loss of strength and muscle mass, you lose functional strength. This means
you can’t do the things you once could do with ease. Muscle isn’t the only
thing you lose. You lose bone density too. Your risk for falls and fractures
goes up – including the most serious type of fracture – hip fractures.

“Strong” that comes through strength training slows down muscle
loss and helps preserve bone density. Even if you’re still in your 20s,
strength training helps you maximize your bone density so you’re better
protected against osteoporosis later.

Self-Esteem

Resistance training builds self-esteem. When you’re strong you
feel more comfortable with your body and have a more positive self-image. This
transfers over to all aspects of your life. You’re more confident at work and
in relationships. Strength-training and the confidence that comes from it
improves all aspects of your life.

One study carried out at McMaster University found twelve weeks
of strength training significantly improved how participants (men and women)
viewed their bodies. Along with gains in strength and lean body mass came
improvements in self-esteem and body image. In this study, women felt the most
satisfaction from knowing they could lift heavier and do more reps as a result
of their training. “Strong” changes how you look – and how you think.

The Bottom Line?

Strong has lots of benefits that skinny doesn’t – even if you’re
naturally thin. Age brings changes that make “skinny” hard to maintain. Even if
you manage to maintain it, body fat increases and muscle mass declines with
age. This leads to a more extreme form of skinny-fat – sarcopenia. Sarcopenia,
or the age-related loss of muscle mass, is one of the most serious problems
older people face because it increases the risk for mortality. “Strong” can
help you avoid it.

 

References:

Science Daily. “Underweight people at as high risk of dying as
obese people, new study finds”

JAMA. 2012 Aug 8;308(6):581-90.

Diabetes Care August 2006 vol. 29 no. 8 1933-1941.

“Psychological aspects of resistance training” Michael H. Stone,
Meg Stone, and William A. Sands

Body Image, December 2005: vol 2: pp 363-372.

 

 

Tags: Personal Weight Loss, Diet and Nutrition, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, muscle conditioning classes, diet to lose weight, exercise classes, Step Ahead Wellness Center

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

Tags: quick weight loss, losing weight tips, losing weight fast, diet to lose weight, best weight loss, lose weight fast

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

Posted by deborah neiman on Wed, Apr 30, 2014 @ 12:17 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

Step Ahead Customized 100 calorie packs.
Enjoy only 65 calories of veggie sticks and 35 calories of popcorn for a delicious 100 calorie snack!


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

Tags: Exercise, diet, HEALTHY DIET SHORTCUTS, Diet and Nutrition, healthy eating, Dr. Neiman, summer weight loss, Doctor Supervised Weight Loss, Fitness, Healthy, just 100 calories, Doctor, weight loss goals, diet to lose weight, lose weight in 2014, health, Weight Loss Center, giveaway day, wellness, healthy entertaining, 100 calorie snack

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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Tags: jumpstart diet, Sari Greaves, quick weight loss, losing weight tips, losing weight fast, how to lose weight with diabetes, Diet and Nutrition, Dr. Neiman, Doctor Supervised Weight Loss, Noelle Lusardi, Nutrition, lose weight, online nutrition, OptiFast, Yoga classes, diet to lose weight, lose weight in 2014, best weight loss, lose weight fast

Rainy Day Workout!

Posted by deborah neiman on Tue, Apr 29, 2014 @ 09:59 AM

Don't let this rainy weather curtail your fitness routine.  Bring it indoors with this intense 25/50 workout that sure to help you tone up, and burn fat!

For more fit tips, contact Step Ahead Wellness Center's fitness director, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com.  And check out our weight loss programs and special offers at www.stepaheadwellnesscenter.com.

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Tags: Sari Greaves, losing weight tips, losing weight fast, new weight loss drugs, Diet and Nutrition, Dr. Neiman, Doctor Supervised Weight Loss, Noelle Lusardi, OptiFast, diet to lose weight, lose weight in 2014, lose weight fast, Step Ahead Wellness Center

Recipe Corner: Brie Cheese & Avocado Quesadillas

Posted by deborah neiman on Fri, Apr 25, 2014 @ 04:49 PM

brie quesadillaDid you know that an average restaurant quesadilla packs 1,000 calories!We gave this classic Mexican dish a skinny makeover. Spicy arugula and creamy avocado blends beautifully with the creamy aromatic cheese. For a crunchy & sweet element, substitute the avocado with a sliced Gala apple.

 

Ingredients        

1 tablespoon Dijon Mustard

2 teaspoons apple cider vinegar

3 (100-calorie) whole grain tortillas

3 ounces of Brie Cheese, rind removed and sliced

½ avocado, sliced

3 cups baby arugula

Nonfat plain greek yogurt (optional for dipping)

 

  1. Stir mustard and cider in a small bowl.
  2. Heat a nonstick skillet over medium heat. Spread each tortilla with 1 ½  teaspoons of mustard mixture. Place tortilla in pan and arrange 1/3 of cheese slices over half of tortilla. When cheese melts, arrange 1/3  of avocado slices over cheese and top with 1 cup arugula.
  3. Fold tortilla in half and cook 2 minutes on each side until golden brown. Remove from pan.
  4. Repeat procedure twice with remaining 2 tortillas. Cut each quesadilla into 4 wedges. Serve with Greek yogurt as dip.

 

Makes 6 servings, 3 quesadillas (serving size: 2 wedges): 132 calories

Tags: diet, Sari Greaves, HEALTHY DIET SHORTCUTS, quick weight loss, Healthy Recipes, online nutrition, weight loss goals, diet to lose weight, healthy entertaining

Power Walk/Yoga Stretch Classes in the Park... Coming This Summer! Sign up now!

Posted by deborah neiman on Wed, Apr 23, 2014 @ 01:00 PM

Step Ahead Wellness Center is excited to introduce our new Summer Fitness Program... Power Walk/Yoga Stretch in the park!  See below for details!  Email our fitness trainer, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com to sign up!  Visit our website at www.stepaheadwellnesscenter.com for our latest weight loss programs and special offers!

 

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Tags: Personal Weight Loss, Sari Greaves, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, personal training, toning walk, Yoga classes, diet to lose weight, Weight Loss Center, Step Ahead Wellness Center

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