Step Ahead Wellness Center Blog

Thanksgiving is Tomorrow!

Posted by deborah neiman on Thu, Nov 28, 2013 @ 01:36 AM

Thanksgiving Fitness Tips – Out of Your Routine Tips to Keep Fit

Thanksgiving is a time to visit with family and friends and many times, you are away from the gym, classes or time at home available to get your “regular” fitness routine in for the day.  However, there are many things you can do to keep your body feeling and looking fit and make your holiday more enjoyable. 


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Ok, first and foremost, you have to MOTIVATE yourself a bit to INNOVATE with some creative ideas to get the calories burned.  Keep this in mind- tell yourself you want to EARN the calories you are going to enjoy later in the day.  Here are some useful and easy tips:


  1. WALK – sounds easy but not that appealing if you are staying in the Northeast with bad weather – however – remember – a QUICK walk in bad weather is better then no walk at home.  Bundle up, wear good shoes, take an umbrella if necessary, and walk fast and hard for 10-15 minutes outside.  It will wake you up, refresh you and get your day off to the right start.
  2. Before getting dressed and showered for the day – try some easy in the room exercises to tighten up some of those muscles:
    1. do leg lifts on the floor, one leg at a time if necessary, and do in sets of ten.  Start with 1 set and if you still have energy left, keep going.
    2. If you have any bands at home, do some arm stretches sitting in a chair – again start with sets of 10 and then go a little further if you have extra energy
    3. Squats – in your room, hold onto your bed or chair, and do some squats to get your thighs and back in shape- start with sets of 5
    4. Help with all the set up preparations – get the table ready, get the house and foods set up – just keep yourself busy.
    5. If you are having young children over for the day – DO YOU REMEMBER THE GAME SIMON SAYS – it keeps you active, it is easy – and they will have great fun!!!! (so much better then video games or card games)
    6. Get up from the table where the food is – every 15 to 20 minutes and take the LONG way to the food, walk around the rooms, around tables, take as many steps as possible to get to your destination.
    7. At the end of the evening, if you feel a bit over-indulged and full – don’t do anything strenuous, but maybe take some walks around your table and your rooms, just get some extra steps, nice and slow in before you lie down for the night.


REMEMBER – Thanksgiving is about friends, family and being thankful for those you love.  Make the day more enjoyable by making yourself feel as good about yourself as possible – so just push yourself to do a little bit extra, either before or after, the day is done. 



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Daily Turkey Day Tip

Posted by deborah neiman on Thu, Nov 21, 2013 @ 01:38 PM

Check out Sari's Daily Turkey Day Recipe! 


Butternut Squash-Leek Soup



-1 whole garlic head

-1 tablespoon olive oil

-6 cups thinly sliced leek (about 4 large)

-4 cups (3/4 – inch) cubed peeled butternut squash (about 1 medium)

-2 cups water

-2 cups fat-free, less sodium chicken broth

-1/2 teaspoon salt

-1/2 teaspoon freshly ground black pepper


1. Preheat oven to 350º.

2. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap head in foil. Bake at 350º for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.

3. Heat oil in a large saucepan over medium-high heat. Add leek; sauté 5 minutes or until tender. Stir in garlic, squash, 2 cups water, broth, salt, and black pepper; bring to a boil. Reduce heat, and simmer 10 minutes or until squash is tender. Place half of squash mixture in a blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over the opening in the blender lid (to avoid platters). Blend until smooth. Pour pureed soup into a bowl. Repeat procedure with remaining squash mixture. Yield: 6 servings (serving size: about 1 cup).


Calories: 167

Fat: 3.5g

Protein: 4.1 g

Fiber: 5.3g

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Countdown to Thanksgiving

Posted by deborah neiman on Mon, Nov 18, 2013 @ 12:59 PM

Look for us at Step Ahead to help you get through the holidays with less pain and gain!  We are offering you a DAILY TIP to get through Turkey Day,

Either a calorie burner or a calorie builder- yes, exercises and recipes to help make this day more enjoyable and easier for you and your family.

 Today, we will start with one of our fabulous recipes from our dietician, Sari Greaves, who has unique recipes to add spice with very little calorie price!

Turkey with Herbes de Provence and Citrus

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1 (14 to 15-pound) turkey, neck and giblets reserved 
1 orange, cut into wedges 
1 lemon, cut into wedges 
1 onion, cut into wedges 
6 fresh rosemary sprigs 
6 fresh sage sprigs 
6 fresh oregano sprigs  
2 tablespoons herbes de Provence 
1 tablespoon olive oil 
1 1/2 teaspoons salt 
1 1/2 teaspoons freshly ground black pepper 
6 cups canned low-salt chicken broth (approximate amount) 
1/3 cup whole-wheat flour

To make the turkey: Position the rack in the lowest third of the oven and preheat to 400 degrees F.

Rinse the turkey and pat it dry with paper towels. Place the turkey on a rack set inside a large roasting pan. Place the orange and lemon wedges, onion, and 2 sprigs of each fresh herb in the main turkey cavity. Tie the legs together to hold the shape of the turkey. Stir the herbes de Provence, oil, and 1 1/2 teaspoons of each the salt and pepper in a small saucepan over medium heat just until the butter melts. Rub the mixture all over the turkey and between the turkey breast meat and skin. Place the turkey neck and giblets in roasting pan. (Recipecan be prepared up to this point 1 day ahead. Cover and refrigerate. Let stand at room temperature 30 minutes before roasting.)

Cover the turkey breast with foil. Roast for 20 minutes. Pour 3 cups of broth into the pan and stir to scrape up any brown bits on the bottom of the pan. Add the remaining sprigs of fresh herbs to the pan. Roast the turkey for 40 minutes. Reduce the oven temperature to 350 degrees F.  Pour 1 more cup of broth into the pan. Continue roasting the turkey until a meat thermometer inserted into the thickest part of the thigh registers 165 degrees F to 175 degrees F or until the juices run clear when the thickest part of the thigh is pierced with a skewer, basting occasionally with pan juices, about 1 hour and 30 minutes longer. Transfer the turkey to a platter and tent with foil. Let stand 30 minutes while preparing the gravy.

To make the gravy: Strain the turkey pan juices from the roasting pan through a sieve and into a 4-cup glass measuring cup; discard the solids. Spoon off the fat from atop the pan juices. Add enough chicken broth, about 1 to 2 cups, to the pan juices to measure 4 cups total. Add the whole wheat flour and whisk for 1 minute. Gradually whisk in the broth. Simmer until the gravy thickens slightly, whisking often, about 10 minutes. Season with salt and pepper. Serve the turkey with the gravy.

Serving: 3 oz (white meat-very lean meats)

Calories: 105

Protein: 21g

Fat: 3g


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