SPRING 2014 NEWSLETTER
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SPRING 2014 NEWSLETTER
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Tags: Exercise, diet, diabetes health, weight loss newsletter, fitbit, Diet and Nutrition, healthy eating, summer weight loss, Fitness, Step Ahead exercise classes, Healthy Meals, Healthy Recipes, weight loss goals, health, diabetes and weight loss, exercise classes, Step Ahead Wellness Center, healthy cocktails, healthy dinner recipe
Tags: Sari Greaves, weight loss video, Diet and Nutrition, healthy eating, Doctor Supervised Weight Loss, Fitness, health, diabetes and weight loss, healthy entertaining, Step Ahead Wellness Center, healthy cocktails, healthy dinner recipe
Don’t let this snowstorm sideline you from exercising! Stick with your weight loss goals by going outdoors today! Take advantage of this beautiful winter weather with these calorie burning activities that can be done alone, or with your family and children. For more fitness tips, contact Step Ahead Wellness Center's certified personal trainer and fitness director, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com. Visit www.stepaheadwellnesscenter.com to take advantage of our latest healthy weight loss specials!
Winter Sport |
120-lb |
150-lb |
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 |
Tags: Personal Weight Loss, HEALTHY DIET SHORTCUTS, healthy holiday snack, low calorie snacks, diabetes recipes for the holidays, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, group excercise classes, Physician Weight Loss, Healthy Recipes, Physician Weight Center, OptiFast, muscle conditioning classes, lose weight in 2014, healthy entertaining, exercise classes, group exercise, lose weight fast, Step Ahead Wellness Center, healthy cocktails
How to get back to your healthy habits after the holidays. Painlessly.
Article By: Erinn Bucklan
"By adding just 500 calories per day, or three homemade sugar cookies and a glass of low-fat
milk, you could gain two pounds in two weeks over the holidays," says Jenna Bell-Wilson, PhD, RD, LD, a board certified specialist in sports dietetics.
Now the merriment has ended, here's how to get back on track to healthier habits in the New Year.
Up your fruit and vegetable intake
Ideally, you should consume at least five fruit and vegetable servings per day now. These vitamin-rich foods boost your fiber and antioxidant intake and help you feel full. A tip: Replace that midafternoon 16-oz. cola (200 calories) with an orange (65 calories) as a nutritious snack.
Pre-arrange exercise time
You'll stick to a regimen if you schedule exercise ahead, says Brad Cardinal, Ph.D., associate professor of sport and exercise psychology at Oregon State University. Try to get in 30 minutes almost every day. Wear a low-cost pedometer (it counts footsteps) or sign up for a charity walk/run to stick to a plan.
Resist depriving yourself
Focus on what you're going to eat rather than what you're not. "It sounds indulgent," says Colleen Thompson, R.D., a nutritionist at the University of Connecticut. "But concentrate on ways to feed
yourself now. It helps you to stick to healthy eating habits." For example, don't skip a nutritious, fiber-rich breakfast, like oatmeal or a half of a whole-wheat bagel with peanut butter. It can help prevent overeating later.
For more tips, or for more information about Step Ahead Wellness Center’s weight loss
programs, visit us at www.stepaheadwellnescenter.com or call 908-470-2235. Let us help you
get back on track and reach your weight loss goals in 2014!
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Low-Calorie Holiday Cocktails
With so many holiday parties and festivies, alcohol consumption increases this time of year. But have no fear, Step Ahead Wellness Center is here with tips on how to curb holiday cocktail calories. Holiday cocktails don’t have to be a diet downer. With a little planning this season, you can avoid alcohol diet disaster, and there are some drinks that are relatively low in calories.
Know the Culprits:
Cut Some Alcohol Calories:
Lastly and more importantly, be sure to appoint a designated driver to get your to/from holidays parties safely.
For more healthy holiday weight loss tips, contact Step Ahead Wellness Center at www.stepaheadwellnesscenter.com or call 908-470-2235. Let us help you reach your weight loss goals in 2014 with our healthy weight loss programs. One on one personal training and small group exercise classes are also available on site with our certified personal fitness trainer, Noelle Lusardi.
Have a safe and holiday season!
Tags: Personal Weight Loss, Sari Greaves, HEALTHY DIET SHORTCUTS, holiday gifts, how to lose weight with diabetes, healthy christmas gifts, Diet and Nutrition, fat burning classes, Dr. Neiman, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, group excercise classes, Step Ahead exercise classes, Physician Weight Loss, lose weight, bootcamp classes, Physician Weight Center, OptiFast, personal training, Yoga classes, Desserts under 200 Calories, holiday weight loss, diabetes and weight loss, holiday weight gain, healthy holiday recipes, healthy entertaining, exercise classes, group exercise, lose weight fast, Step Ahead Wellness Center, healthy cocktails
If you've been battling carb cravings, Step Ahead Wellness Center can help! We are thrilled to announce a new carb blocking supplement called CARB CHECK designed to stop cravings for empty carbs that sidetrack your healthy eating goals.
Empty carbs can sabbatoge your healthy weight loss plans and keep you off track. This new supplement can help you block your cravings for empty carbs thus allowing to stick with your healthy eating plan optimizing nutrition, keeping your sugar levels steady and allowing you to feel energized all day long. Additionally
Carb Check contains a northern white bean that inhibits the breakdown of starch in the intestinal track, thus alleviating cravings for empty carbs. By blocking these empty carbs, you're energy/sugar levels remain steady throughout the day thus making it much easier to stick with your healthy eating plan, and your execise regime!
In addition to Carb Check, Step Ahead Wellness Center offers many other healthy doctor supervised weight loss plans including OptiFast, on site one on one personal training and small group exercise sessions also on site.
Let us help you stay on your healthy weight loss track this holiday season and beyond! Call today to learn more about Carb Check, and all of our weight loss programs: Call 908-470-2235 or email drneiman@stepaheadwellnesscenter.com.
www.stepaheadwellnesscenter.com
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From Health magazine
79 Calories
3 ounces red wine simmered with 3 cloves and 1 thin orange slice
44 Calories
Red velvet mini cupcake with cream cheese frosting and cherry (bakedbymelissa.com)
58 Calories
Lindt Milk Chocolate Bear
68 Calories
2 Peppermint malted milk balls(nutsonline.com)
57 Calories
3- by 2-inch cookie, 1 teaspoonvanilla icing, and 3 Wilton Cinnamon Drops
73 Calories
3 Pieces peanut brittle (1/2 ounce)
63 Calories
Fig Truffle (bissingers.com)
70 Calories
7 Peppermint Puffs(hammondscandies.com)
http://www.health.com/health/gallery/0,,20543961_last,00.html
Tags: diet, HEALTHY DIET SHORTCUTS, healthy holiday snack, low calorie snacks, holiday entertaining, how to lose weight with diabetes, diabetes recipes for the holidays, Diet and Nutrition, healthy eating, Dr. Neiman, Doctor Supervised Weight Loss, Delicious Desserts, Healthy Meals, Healthy Recipes, Heart Disease, Physician Weight Center, Doctor, holiday weight loss, holiday weight gain, healthy holiday recipes, healthy entertaining, Step Ahead Wellness Center, healthy cocktails
For more information on Step Ahead Wellness Center's healthy weight loss program and/or personal training/fitness programs, visit www.stepaheadwellnesscenter.com. Be sure to click on our special Holiday Giveaway!
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Even if you have superhuman willpower, the holiday season is challenging for everyone. Staying on track can seem so daunting, you feel like swan-diving into the eggnog and sending your sensible routine into hibernation until the New Year. But, as we all know, excess pounds don't disappear along with the decorations. And nobody wants to start the new year in the hole, body-wise.
Turns out, there's no need to. "You can have fun without throwing away your healthy habits," says Elisa Zied, RD, author of Nutrition at Your Fingertips. Check out our 15 rules for a no-gain season. You can indulge and still wake up the same size (or less!) come New Year's Day.
That's often enough to make sure you stay on track, but not so often that you take all the fun out of holiday noshing, says Michael Dansinger, MD, an assistant professor at Tufts University School of Medicine. Step on the scale first thing in the morning when your stomach is empty.
Exercising in the morning can help ensure better behavior all day long, according to a study published in the journal Medicine and Science in Sports and Exercise.
Using brain scans, researchers found that when women worked out in the a.m., they not only moved more the rest of the day, but they also responded less to pictures of tempting food compared with the days they didn't do a morning workout. The upshot: fewer cravings for high-fat fare.
Peruse the buffet before you load your plate to avoid foods you don'treally want, suggests obesity expert Tim Church, MD, a professor at Pennington Biomedical Research Center at Louisiana State University. If, for instance, you could take or leave sushi but adore sliders, don't start with the tuna rolls hoping to be able to resist the two-bite burger.
"If you pick the stuff you really want and have it in moderation," Dr. Church notes, "you'll stave off those cravings that can get you in trouble later on."
Willpower is like a muscle: Work it and you get stronger. What's key is to practice keeping yourself in check in non-food situations, too. "Whether you're driving in rush hour traffic or dealing with a temperamental kid, there are challenges that require self-control," Dr. Dansinger says.
Succeed in not honking at that rude driver, he explains, and you'll be better able to resist dessert at the party.
Cutting back all day so you can indulge at an event that night only sets you up for a pig-out.
Why? You're freaking starving! "It's easy to get out of control when you're faced with high-calorie choices," says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet.
Be sure to eat your three squares and a couple of snacks. Aim for lots of fruits and veggies, whole grains, and lean protein.
So what if you can't get to your favorite yoga class or find time for the treadmill? "Even just 15 minutes can help you maintain your fitness level," Dr. Church says. For example, jumping rope for 15 minutes torches about 190 calories; a quick yoga sequence at home can help you stay flexible.
But practice the three-bite rule to keep your sweet tooth in check. "You'll get that amazing first taste, a satisfying middle one, and then a lingering third bite," Zuckerbrot says.
Have the night of your life, then send guests home with food-filled Tupperware. "It's the leftovers that do you in," says Lauren Slayton, RD, founder of Foodtrainers in New York City.
Under the spell of that peppermint bark you co-worker brought to the office? Before you succumb, try this simple trick: Place the thumb and fingers of one hand on your forehand, a half inch apart.
Tap each finger one at a time, once per second, telling yourself, "Hold on." Wait 15-20 minutes (return phone calls, check email), and the craving will disappear, according to Tufts University Research. Sounds crazy, but it works.
Repeat after us: Out of sight, out of mind...
In fact, any bubbly beverage can lead to belly bloat, explains Zuckerbrot. "The carbon dioxide trapped in the bubbles of fizzy drinks causes a buildup of air, which can lead to gas.
Instead of trying to down eight glasses of water (near impossible when you're busy), have a green salad with a drizzle of balsamic vinaigrette and a few slices of avocado. "These water-rich foods help keep you hydrated, so that everything moves through your system faster," Zied says.
Research shows peppermint can help calm stomach muscles and reduce gas. Not a fan? Try chamomile, suggests Bonnie Taub-Dix, RD, author of Read It Before You Eat It.
We know: When your to-do list is never-ending, it's hard to make yourself downshift, even at mealtime. But eating fast is a quick recipe for an expanded waistline.
Here's why: "The more air you swallow, the more bloated you'll get," Taub-Dix notes.
The nutrient counterbalances sodium, so you retain less water, Zuckerbrot explains. Our favorite potassium possibilities: bananas, papayas, kiwis, strawberries, and cantaloupe.
Or serve up some asparagus or dandelion greens to get the bonus of a natural diuretic.
Stressed by the sight of that holiday spread? Take deep breaths before you grab a plate. Research suggests that women who practice stress reduction techniques are able to prevent weight gain.
Close your eyes and focus on your reaching for 30 seconds. Then reevaluate whether you really want to fill your plate; chances are you don't.
by Alyssa Shaffer
From Health magazine
http://www.health.com/health/gallery/0,,20646043_last,00.html
Tags: diet, HEALTHY DIET SHORTCUTS, diabetes recipes for the holidays, Diet and Nutrition, healthy eating, Dr. Neiman, Doctor Supervised Weight Loss, Doctor, Desserts under 200 Calories, holiday weight loss, diabetes and weight loss, holiday weight gain, healthy holiday recipes, healthy entertaining, Step Ahead Wellness Center, healthy cocktails
Makes 4 sandwiches. The skinny per sandwich: 302 calories
You can use leftover baked eggplant from this recipe as a side dish (97 calories for 2 slices). Simply double the ingrdients for the “Baked Eggplant” recipe below, if using the whole eggplant.
Part I: Baked Eggplant
1 eggplant, sliced into 16 rounds—You only need 8 slices for this recipe (1/2 of a 1 lb eggplant)
¼ cup egg beaters
2 teaspoons olive oil
2/3 cup Italian bread crumbs
Nonfat cooking spray
Part II: The Sandwich
4 multigrain Arnold sandwich thins (or “120 calories” of whole grain bread)
4 teaspoons grated parmesan
1 cup pre-washed baby spinach
2 Tablespoons part-skim ricotta cheese
1 cup part-skim shredded mozzarella cheese
1 cup pasta sauce
1. Rinse & slice eggplant. Place eggplant slices in colander; sprinkle with salt. Place colander over large bowl; let stand at least 30 minutes to draw out the water. Rinse & dry eggplant slices to remove excess salt.
2. Preheat oven to 400 degrees. Line a baking sheet with foil and spray with cooking spray.
3. Beat egg beaters in bowl. Arrange bread crumbs on shallow plate. Dip each eggplant round into egg and then coat with bread crumbs. Arrange breaded eggplant slices on foil sheet.
4. Drizzle oil over eggplant and bake for 30 minutes until crisp and golden brown.
5. Combine spinach and ricotta cheese. Heat for 1-2 minutes on nonstick skillet, until spinach wilts. Set aside.
6. Arrange 2 slices of baked eggplant on each sandwich thin. Top each sandwich with ¼ cup mozzarella cheese, 1 teaspoon parmesan, ¼ of the ricotta-spinach mixture and ¼ cup sauce. Bake sandwiches in oven until cheese melts, about 3 minutes.
Tags: diet, HEALTHY DIET SHORTCUTS, diabetes recipes for the holidays, Diet and Nutrition, healthy eating, Dr. Neiman, Doctor Supervised Weight Loss, Healthy, healthy eggplant parm, Physician Weight Loss, Physician Weight Center, diabetes and weight loss, healthy entertaining, Step Ahead Wellness Center, healthy cocktails, skinny recipes, eggplant parm recipes
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