Step Ahead Wellness Center Blog

Easy Diet Secrets That Work

Posted by deborah neiman on Wed, Nov 19, 2014 @ 02:46 PM

During the holidays, preparing healthy meals does not have to be a hassle. Look no further than your kitchen pantry. With just a few simple ingredients, you can transform everday dishes into delicious low calorie recipes.

easy diet secrets

Diet Secret #1: Reduced Sodium Chicken Stock

Fact: Every tablespoon of butter or oil you use in a recipe adds around 100 calories. That may not sound like a lot, but just 100 extra calories a day can translate into 10 unwanted pounds over a year.

The Good News: Reduced sodium chicken stock is the perfect stand-in for oil or butter in sautés. It adds flavor to whatever you’re cooking, enough lubrication so that food doesn’t stick, and you’re now getting a fraction of the calories.

Healthy Tipping Point: Start with a quarter-cup of stock per 2 cups of chopped vegetables, which adds only 5 calories of full-bodied flavor. For chicken dishes, work your way up to one cup by gradually stirring in a few tablespoons at a time in a skillet set to medium-high heat. You have now mastered the art of fat-free sautéing! Use reduced sodium stock, which contains at least 25% less sodium than traditional varieties.

Diet Secret #2: Sundried Tomatoes

Fact: There’s no doubt that sandwich spreads are brimming with fat. Mayonnaise, which is an emulsion of oil, eggs, egg yolks, water, vinegar and spices, contains 1440 calories, 160 grams fat, and 24 grams of artery-clogging saturated fat per cup. Granted you may not be eating a whole cup on your turkey sandwich, but at 100 calories per tablespoon, the small dose of vitamins K, E, A, and B12 you ingest come at a high calorie cost. What’s a mayo lover to do? 

 The Good News: With one simple flavor-boosted tweak, you can have your mayonnaise and eat it too. Sundried tomatoes are what I like to call your sandwich’s secret weapon, packed with vitamins A, C and lycopene. Sundried tomatoes also possess a unique taste element called umami, which adds a savory flavor that compliments your sandwich ingredients.

Healthy Tipping Point: Stir together half of a chopped sundried tomato with 2 teaspoons of light mayonnaise for a delicious 45-calorie spread. For a creamier consistency, use an immersion blender to combine the sundried tomatoes and mayonnaise; it takes only 30 seconds! 

Light mayo contains a higher percentage of water than oil in the ingredient list. Choose a canola-or olive oil-based light mayonnaise to lock in heart-healthy fats. Look for short ingredient lists to avoid fillers, like high fructose corn syrup, found in some light varieties. You have now replaced a major culprit of sneaky calories found in high-fat condiments.

Who can deny the heart health benefits of avocado, olive oil, and chickpeas that have earned guacamole and hummus their reputations healthy party dips? If you want to reap the nutritional benefits of these foods without adding inches to your waistline, use them as a sandwich spread instead of as a dip. Just one tablespoon of hummus or guacamole will enhance the flavor of your next sandwich and contribute only 30-40 extra calories. This is the perfect portion-control solution if you are tempted to overindulge on chips and dip.

Diet Secret #3: Ground Flaxseeds and Almonds

Fact: Breaded food has a satisfying crunchy texture when used as a coating on baked foods. A quarter-cup serving of traditional breadcrumbs contains 120 calories but only 1 gram of fiber that Americans desperately need to consume more of on a daily basis. For optimal health, men and women should aim for a minimum of 25 grams of fiber daily, preferably from natural sources such as whole grains, fruits, vegetables, legumes, nuts, and seeds.

The Good News: Instead of breadcrumbs, something, create a crunchy coating of ground flaxseeds and almonds. This mixture works just like breadcrumbs, but you get a nutrient package of fiber, vitamin E and omega-3 fats, all defenders against inflammation. Flaxseeds have a light nutty flavor, which can perk up the flavor of cereals, salads, casseroles, soups, pasta, and baked goods.

Healthy Tippong Point: The swap is simple. Fold in 1 teaspoon of sliced almonds for every 3 tablespoons of ground flaxseeds. This 100-calorie heart-healthy coating adds an irresistible crunchy texture to anything from chicken cutlets to French toast.You can buy pre-ground flaxseed meal in the health section or cereal aisle at your local grocery. This fiber-boosting diet shortcut is as easy as grabbing a fiber-one bar.

Diet Secret #4: Chinese Five Spice  

Fact: Many fat-free marinades are loaded with sugar and sodium. How can you jazz up the flavor of meat, seafood, chicken, or vegetables without falling into the salt and sugar trap?

The Good News: Amp up the flavor of traditional dishes with Chinese five spice powder. This pantry staple is like a spice rack in a bottle. The blend contains cinnamon, star anise, fennel, ground cloves, and black pepper, which adds a delicate balance of sweet and spicy flavors to any meal. Not only are you slashing sodium, sugar, and calories, but you are loading up on antioxidants to reduce inflammation.

Healthy Tipping point: A little goes a long way, so start out with a teaspoon of Chinese five spice for a meal for four people.

Even the most apprehensive cook will feel inspired to use these flavor boosters. It’s an easy first step to peel off extra pounds and pack in essential nutrition. Searching for more doctor weight loss tips?

Optifast 4 Week MembershipStep Ahead Wellness Center is conveniently located at 49 U.S. Highway 202 Far Hills, NJ 07931 Email or call us 908-470-2235

Tags: HEALTHY DIET SHORTCUTS, quick weight loss, losing weight tips, losing weight fast, diet to lose weight, best weight loss, are fiber one bars good for you, healthy entertaining, lose weight fast

get health fitness advice from experts

Posted by deborah neiman on Wed, May 28, 2014 @ 12:29 PM

Step Ahead Wellness Center invites you to take a coffee break. Sip on a skinny beverage, and get FREE health and fitness advice from our expert nutritionist and contributor to the Dr. Oz show, Sari Greaves R.D.N. Take our diet personality quiz and chat about current diet trends.
describe the image
Friday, May 30th, New time: 12:00-12:30 pm
Starbucks coffee shop: 428 428 US Highway 202/206, Bedminster Township, NJ 07921
Reserve your spot by emailing 
or call 908.470.2235

Tags: HEALTHY DIET SHORTCUTS, physician weight loss program, losing weight fast, medical weight loss solutions, healthy eating, physician weight l9oss, ask the weight loss dr, Healthy Recipes, health fitness advice


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

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



popcorn resized 600


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

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

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.



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

Winter Exercise Motivation Tips!

Posted by deborah neiman on Wed, Feb 12, 2014 @ 12:27 PM

untitled (13)

Find it hard to keep up the workouts in the colder months?  Our fitness director/personal trainer, Noelle Lusardi shares a few tips to help you stay on track.

This winter has been extremely harsh making reaching weight loss goals even more challenging for some.  If you're tempted to hit the snooze button in the morning, remember this – staying motivated this winter requires a change to only one thing: your mindset. Sure, the conditions
encourage eating more and doing less, but the bedrock of motivation is based on two things. The first is having a goal or target to aim for. The second is clearly understanding the positive effects your actions will have on your life.  Connect with these two forces and you will always be inspired.

Train for an event

There is nothing like having a short-term goal to work towards to keep you focused and on track with your training. The end of winter brings with it many exciting events to participate in!  Or participate in an event like Step Ahead Wellness Center’s Olympic Weight Loss Challenge! 

Set a goal

Set a realistic goal for yourself such as a five per cent reduction in body fat by spring, hang a photo of yourself looking fly and in shape on your fridge and look at it every time you open the fridge!  Schedule in your exercise four times per week and stick with it, and lastly plan your meals

Focus on the benefits

The gravitational pull of the bed is very strong at 6am, especially when it is cold and dark outside.
That's why you need to remind yourself of the benefits exercise brings you. You want to manage your stress levels, have an abundance of energy and feel good about yourself rather than falling asleep at your desk, feeling overwhelmed and overweight. So get a piece of paper and write down all the ways exercise adds to the quality of your life. Stick it on the fridge, along with your photo, and read it regularly, particularly when you are feeling flat.

Get a trainer

Personal trainers are the masters of motivation and winter can be a great time to invest in one.
Can't afford a personal trainer? Join a group class and get motivated for a fraction of the price.

Reward yourself

When you reach your goal, reward yourself. Not with a big cake, but with something special like a
new outfit, invigorating massage, mani/pedi or whatever tickles your fancy.  There’s nothing as satisfying as working toward a goal, achieving it and celebrating.

For more fit tips, contact our fitness director/certified personal trainer, Noelle Lusardi, at To schedule an appointment with our diet doctor, registered dietician and/or for the latest information on our weight loss program specials visit our
website at


Tags: Sari Greaves, HEALTHY DIET SHORTCUTS, quick weight loss, losing weight tips, losing weight fast, Diet and Nutrition, Dr. Neiman, Doctor Supervised Weight Loss, lose weight in 2014, lose weight fast, Step Ahead Wellness Center

Sari's Delicious Demo of The Week!

Posted by deborah neiman on Mon, Jan 20, 2014 @ 02:44 PM
Sari's Delicious Demo of The Week!

Tags: Exercise, diet, HEALTHY DIET SHORTCUTS, losing weight tips, losing weight fast, fatty foods, diabetes recipes for the holidays, Diet and Nutrition, healthy eating, Dr. Neiman, Doctor Supervised Weight Loss, Fitness, Step Ahead exercise classes, Nutrition, online nutrition, lose weight in 2014, diabetes and weight loss, cooking demo, cooking video, healthy entertaining, lose weight fast, Step Ahead Wellness Center, healthy dinner recipe

5 Reasons You May Have Trouble Losing Weight

Posted by deborah neiman on Wed, Jan 15, 2014 @ 09:54 AM

describe the image

Having trouble losing weight? The most obvious reason is you’re snacking
too much, eating the wrong foods and not staying active enough. On the other
hand, overeating and under-exercising aren’t the only things that make it
harder to shed body fat. Here are some other factors that can make it more
difficult to reach your weight loss goals. Some of them may surprise you.

 Sleeping Too Little

Sleep is an important part of the weight loss equation. Too little “snooze
time” throws appetite hormones off-kilter and makes you crave the wrong foods.
Research shows skimping on sleep causes ghrelin levels to rise. Ghrelin is a
hormone produced by the lining of your stomach that tells your brain you’re
hungry so you head to the kitchen for a snack. When it goes into overdrive you
feel the urge to eat – and keep on eating. Too little sleep also causes leptin
levels to fall. Leptin is a hormone produced by fat cells that turn off your
appetite so you stop eating. These two hormones work together to fine tune your
appetite and adequate sleep helps them do their job. Sleep is a key regulator
of appetite. Make sure you’re getting seven to eight hours a night.


Are you taking prescription or non-prescription medications? Some
medications make it harder to lose weight by slowing your metabolism, altering
hormones or by increasing your appetite. Medications that can cause weight gain
include drugs used to treat depression, prednisone, seizure medications,
certain blood pressure medications and birth control pills. Even antihistamines
used to treat allergy symptoms make it harder to control your weight. Some
medications used to treat diabetes also cause weight gain, while others like
metformin causes weight loss in some people. If you’re taking medications, ask
your doctor if they could be making it harder to control your weight.


Stress packs a double whammy. It sends you running to the refrigerator to
seek solace in your favorite comfort foods. In addition, it creates a hormonal
environment that makes it easier to pack on the pounds. One hormone that rises
when you’re under stress is cortisol. Cortisol gears your body up to deal with
stress by mobilizing fuel stores. Unfortunately, cortisol increases breakdown
of muscle protein so your liver can use the amino acids to make glucose for
energy. Plus, it shifts fat stores to your tummy and waistline. Increased belly
fat may be due to eating a poor diet but it can also be a sign of chronic
stress that needs to be addressed.

Stress can take many forms. It can be sending psychological or physical.
Examples of physical stress include restricting calories too much, your body
into starvation mode, illness or overtraining when you work out. Addressing
these issues is important for maintaining a healthy body weight and body composition.

Undiagnosed Medical Problems

Some medical conditions make it more difficult to lose weight. One of the
most common is an underactive thyroid. Symptoms of an underactive thyroid may
be subtle – weight gain, dry skin, feeling cold all the time, lack of energy,
brain fog, constipation or depression. Hypothyroidism, or an underactive
thyroid, most commonly affects women around the time of menopause and many
women brush off the symptoms, assuming they’re due to hormonal changes.
Fortunately, there are blood tests that are reasonably accurate for detecting
an underactive thyroid, although some experts believe some women with
borderline low thyroid function that are having symptoms may still benefit from
treatment. This is something to talk to your doctor about.

Loss of Lean Body Mass

You gradually lose lean body mass with age. That loss of lean muscle tissue
takes a toll on your metabolism since muscle is metabolically active tissue
while fat is not. Two things you can do to reduce the impact of loss of muscle
tissue on your metabolism is to do regular strength training and make sure
you’re getting enough protein in your diet. Strength training stimulates muscle
growth while amino acids from protein supply the building blocks. It can offset
some of the age-related changes in metabolism that make it hard to lose weight.


The Bottom Line?

It’s frustrating when you eat a healthy diet, closely monitor your calorie
intake, exercise and still can’t lose weight. Stress, lack of sleep, medical problems,
medications and loss of lean body mass all make it harder to lose body fat.
Keep these factors in mind.


For more fitness tips/lose weight tips, contact our fitness director,
Noelle Lusardi, at  Or visit our website at
for our latest weigh loss programs/specials.  Let us help you lose weight quickly and permanently.



PLoS Medicine. “Short Sleep Duration Is Associated with Reduced Leptin,
Elevated Ghrelin, and Increased Body Mass Index”

Physician’s Desk Reference.

University of New Mexico. “Cortisol Connection: Tips on Managing Stress and


Tags: HEALTHY DIET SHORTCUTS, losing weight fast, Doctor Supervised Weight Loss, Physician Weight Loss, diet to lose weight, lose weight in 2014, Weight Loss Center, lose weight fast, Step Ahead Wellness Center

Exercising During Middle Age Can Help Preserve Muscle Mass Later in Life!

Posted by deborah neiman on Wed, Jan 08, 2014 @ 01:44 PM


untitled (5)

Exercise now and reap the benefits when you get older? That’s what a new study suggests. Sarcopenia or loss of lean body mass during the later years of life directly contributes to balance problems and the reduction in functional strength so many older people experience as they age. It also increases the risk of falling. Not only does sarcopenia make it more difficult for older
people to do the things they enjoy, it increases their risk of dying prematurely.

How are muscles affected by sarcopenia? Sarcopenia leads to a reduction in muscle size as well as a decrease in muscle quality as fat replaces some of the muscle fibers. The number of motor units that supply muscle fibers also contracts. So you lose muscle fibers and muscles become weaker and less functional. The muscle fibers most profoundly affected are fast-twitch muscle fibers activated with lifting and high-intensity exercise. Type 1 fibers, those involved in endurance exercise, are less impacted by the aging process.

Exercising During Middle-Age: Does It Protect Against Sarcopenia?

Researchers at Tokyo University recently looked at the impact of exercise on age-related sarcopenia. They collected data like gait speed, one-legs standing time and grip strength and measured skeletal muscle mass in 1,000 Japanese men and women over the age of 65. The results? Elderly men and women who had exercised regularly during middle age were far less likely to be sarcopenic relative to those who hadn’t engaged in regular physical exercise.

The Driving Forces Behind Sarcopenia

Here’s a scary statistic for you. One study showed 27% of women and 23% of men between the ages of 64 and 70 have difficulty walking and an even greater number are unable to carry around a load weighing 25 pounds. Of course, these were adults who didn’t exercise. Exercise during mid-life, especially strength-training, makes it less likely you’ll fall into this category.

Three main factors directly contribute to sarcopenia: lack of exercise, hormonal changes and inadequate nutrition, especially dietary protein deficiency. Lack of exercise is an obvious one. You start to lose muscle mass after the age of 30, but a portion of this loss can be prevented with regular strength training. As they say, “use or lose it.” Research clearly shows middle-age and older adults who resistance train maintain a higher level of strength than sedentary adults.

What about Nutrition?

You’re probably familiar with the RDA for protein – 0.8 grams of protein per kilogram of bodyweight and more for physically active individuals. There’s some thought that older people could benefit from higher quantities of protein than this. According to research published Current Opinion in Clinical Nutrition and Metabolism Care this amount may be enough for nutritional
purposes but not enough to prevent sarcopenia. This research suggests that older people should consume between 25 and 30 grams of protein at every meal to maximally stimulate protein synthesis. In addition, between 1 and 1.2 grams of protein per kilogram of body weight may be more appropriate for preserving muscle mass.

One of the best sources of protein is fish – and there are lots of reasons to add it to your diet. A study published in the American Journal of Clinical Nutrition showed a dose of four grams of omega-3s stimulated protein synthesis in older adults. Omega-3s seem to activate anabolic pathways involved in protein synthesis.

Sarcopenia and Hormones

The age-related decline in anabolic hormones, growth hormone, testosterone and IGF-1, are other factors that contribute to sarcopenia. In addition, there’s some evidence that inflammatory chemicals like interleukin-6 play a role, possibly by damaging muscle fibers. High-intensity exercise boosts testosterone and growth hormone. There’s also some evidence that creatine
supplements help to preserve muscle mass in older people. Eating a clean diet of unprocessed foods rich in natural antioxidants also helps to reduce inflammation that seems to contribute to sarcopenia, at least to some degree.  So enjoy more fruits and vegetables!

Vitamin D and Sarcopenia

Vitamin D deficiency becomes more common with age – and low vitamin D levels may contribute to loss of muscle mass. A study published in Clinical Endocrinology suggests that getting adequate amounts of vitamin D is important for preserving lean body mass and preventing sarcopenia. Other research has linked low vitamin D with greater risk for sarcopenia. That’s why it’s so
important to check a vitamin D level. Remember, you begin to lose muscle mass at age 30, so it’s never too early to take steps to reduce loss of lean body mass through exercise and nutrition.

The Bottom Line?

Loss of muscle strength and mass is a very real concern and one that can lead to physical limitations and a reduced lifespan. You’re one step ahead of the game if you’re strength training – but nutrition counts too. Make sure you’re getting enough protein, vitamin D and omega-3s. The good news?  Resistance training during the middle years of your life may offer some protection against sarcopenia as you get older. Train hard now and be healthier now – and later.

References: “Regular Exercise in Middle Age Protects Against Muscle
Weakness Later in Life”

Aging, Physical Activity, and Health. Roy Shepherd. Human Kinetics
Publisher. (1997)

Am J Prev Med. 2003 Oct;25(3):226-31.

Curr Opin Clin Nutr Metab Care. 2009 January; 12(1): 86-90.

J Lab Clin Med. 2001 Apr;137(4):231-43.

Life Extension Magazine. “Preventing Sarcopenia”

Tags: HEALTHY DIET SHORTCUTS, Diet and Nutrition, healthy eating, Dr. Neiman, Doctor Supervised Weight Loss, Noelle Lusardi, Step Ahead exercise classes, Physician Weight Loss, Physician Weight Center, diabetes and weight loss, Step Ahead Wellness Center

Enjoy this Snowstorm with Calorie Burning Winter Sports... see the breakdown below..

Posted by deborah neiman on Fri, Jan 03, 2014 @ 06:41 AM


describe the image

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  Visit to take advantage of our latest healthy weight loss specials!



Winter Sport












Cross-Country Skiing



Ice Skating



Ice Hockey



Winter Hiking



Shoveling Snow






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

Best Foods to Stockpile for an Emergency

Posted by deborah neiman on Thu, Jan 02, 2014 @ 11:57 AM

Check out this great article from

Natural disasters—a flood, hurricane, blizzard—often come with little or no warning. Stocking up now on the right nonperishable food items will help you weather the storm with less stress.

snowstorm article image resized 600

Fueling your body during an emergency is very different from your everyday diet. Because you’ll probably expend more energy than you normally would, you should eat high-energy, high-protein foods. And because you’ll have a limited supply, the higher-quality foods you eat—and the less of them—the better. “In a disaster or an emergency you want those calories,” says Barry Swanson, a food scientist at Washington State University. “You want some nutrients and some fiber—something to keep your diet normal.”


“In an emergency, generally you tend to think of meeting more basic needs than preferences and flavors,” says Elizabeth Andress, professor and food safety specialist at the University of Georgia. “But if you plan right, you can have a great variety of foods and nutrients.” Here, Andress and Swanson weigh in on what items you should include.



What to Always Keep in Your Pantry

These items have lengthy expiration dates, so you can stash them away for long periods of time. Make a list of everything in your stockpile and check expiration dates every 6 to 12 months to keep things fresh. And don’t forget to have a can opener on hand at all times—all that food won’t be of any use if you can’t open it.

Peanut butter
A great source of energy, peanut butter is chock-full of healthful fats and protein. Unless the jar indicates otherwise, you don’t have to refrigerate after opening.

Whole-wheat crackers
Crackers are a good replacement for bread and make a fine substitute when making sandwiches. Due to their higher fat content, whole-wheat or whole-grain crackers have a shorter shelf life than their plain counterparts (check the box for expiration dates), but the extra fiber pays off when you’re particularly hungry. Consider vacuum-packing your crackers to prolong their freshness.

Nuts and trail mixes
Stock up on these high-energy foods—they’re healthful and convenient for snacking. Look for vacuum-packed containers, which prevent the nuts from oxidizing and losing their freshness.

Choose multigrain cereals that are individually packaged so they don’t become stale after opening.

Granola bars and power bars
Healthy and filling, these portable snacks usually stay fresh for at least six months. Plus, they’re an excellent source of carbohydrates. “You can get more energy from carbohydrates without [eating] tons of food,” says Andress.

Dried fruits, such as apricots and raisins
In the absence of fresh fruit, these healthy snacks offer potassium and dietary fiber. “Dried fruits provide you with a significant amount of nutrients and calories,” says Swanson.

Canned tuna, salmon, chicken, or turkey
Generally lasting at least two years in the pantry, canned meats provide essential protein. Vacuum-packed pouches have a shorter shelf life but will last at least six months, says Diane Van, manager of the USDA meat and poultry hotline.

Canned vegetables, such as green beans, carrots, and peas
When the real deal isn’t an option, canned varieties can provide you with essential nutrients.

Canned soups and chili
Soups and chili can be eaten straight out of the can and provide a variety of nutrients. Look for low-sodium options.

Bottled water
Try to stock at least a three-day supply--you need at least one gallon per person per day. “A normally active person should drink at least a half gallon of water each day,” says Andress. “The other half gallon is for adding to food and washing.”

Sports drinks, such as Gatorade or Powerade
The electrolytes and carbohydrates in these drinks will help you rehydrate and replenish fluid when water is scarce.

Powdered milk
Almost all dairy products require refrigeration, so stock this substitute for an excellent source of calcium and vitamin D when fresh milk isn’t an option.

Sugar, salt, and pepper
If you have access to a propane or charcoal stove, you may be doing some cooking. A basic supply of seasonings and sweeteners will improve the flavor of your food, both fresh and packaged.

Supplements will help replace the nutrients you would have consumed on a normal diet.

Check out more great winter storm articles on,

Tags: HEALTHY DIET SHORTCUTS, healthy winter foods, Diet and Nutrition, healthy eating, Dr. Neiman, Doctor Supervised Weight Loss, winter storm foods, Physician Weight Loss, lose weight, weight loss goals, Weight Loss Center, diabetes and weight loss, wellness, healthy entertaining, lose weight fast, Step Ahead Wellness Center