Step Ahead Wellness Center Blog

“Chew your food more before swallowing.”

Posted by deborah neiman on Fri, Nov 15, 2013 @ 11:34 AM

Did you know that chewing more may be one way to reduce food intake and potentially help with weight management? Check out this great article below for the scoop.

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Chewing More Could Mean Eating Less

Author Info

Reviewed by: 
Joseph V. Madia, MD By:

Chewing food more was shown to reduce total food intake in a group of normal weight and overweight people

November 14, 2013

(dailyRx News) When midday hunger hits and it's time to eat, you might not be thinking about how much you chew your food. But by doing so, you could end up eating less.

 

A recent study found a significant decrease in the amount of food eaten when people chewed their food more.

The authors of this study noted that chewing more may be one way to reduce food intake and potentially help with weight management.

Chew your food more before swallowing.

This study was led by James H. Hollis, PhD, of the Department of Food Science and Human Nutrition at Iowa State University. The research team examined whether increasing the number of chews before swallowing food affected meal size in normal weight, overweight and obese people.

Dr. Hollis and colleagues analyzed data from 45 people between the ages of 18 and 45 in Ames, Iowa.

People were excluded from this study if they had previously used or were currently using tobacco products, were underweight, had a history of gastrointestinal disease, were on medication that altered appetite, were dieting or restricting calories, were allergic to the test foods or were pregnant or lactating.

At the beginning of the study, participants were given five servings of Tostino’s pizza rolls and asked to report how many times they chewed their food before swallowing. A researcher sat with each participant to confirm this number.

After this assessment, participants attended three test sessions during their usual lunch time. Each test session was seven days apart.

On each test day, participants were asked to eat their usual breakfast and to avoid alcohol or strenuous exercise for 24 hours before the test session. They were also told not to eat or drink any food after breakfast, with the exception of water, until the test session began.

During the test session, each participant was given 60 Tostino’s pizza rolls. They were told how many times they had to chew before swallowing. Some participants were told to chew their food the same number of times that they chewed at the beginning of the study, some were told to increase their number of chews by 50 percent and some were told to double their number of chews.

Food intake, meal duration, average eating rate and appetite ratings were recorded at the end of every meal for all test sessions.

The researchers found that participants who increased their number of chews by 50 percent ate 9.5 percent less than participants who were told to chew their food the same number of times.

Participants who doubled their number of chews decreased their food intake by about 15 percent compared to those who were told to chew their food the same number of times.

The researchers also found that increasing the number of chews increased meal duration and reduced eating rate.

The researchers did not find a significant difference, however, in appetite ratings between the groups.

The authors of this study noted that normal weight participants had a slower eating rate than overweight and obese participants, which supports previous research. They concluded that more studies are needed to determine the long-term effects of increased chewing on body weight.

This study was published on November 9 in the Journal of the Academy of Nutrition and Dietetics.

The study authors reported no competing interests.

http://www.dailyrx.com/chewing-food-more-was-shown-reduce-total-food-intake-group-normal-weight-and-overweight-people

Tags: Personal Weight Loss, Exercise, Weight Loss, diet, meal plans, HEALTHY DIET SHORTCUTS, thanksgiving diet, fitbit, fatty foods, fruit recipes, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Dr.Oz, prevention, Doctor Supervised Weight Loss, Personal Trainers, Fitness, group excercise classes, Healthy, Healthy Meals, Physician Weight Loss, Healthy Recipes, Heart Disease, Prevention Heart Disease, lose weight, Physician Weight Center, OptiFast, personal training, Doctor, health, Healthy Halloween, healthy entertaining, group exercise, lose weight fast, Step Ahead Wellness Center, healthy cocktails

Dr. Neiman's Thanksgiving Day Tips!

Posted by deborah neiman on Thu, Nov 14, 2013 @ 03:47 PM

Thanksgiving Day is right around the corner and it is a time to enjoy family and friends- NOT to worry about your weight loss journey.  Here are a few tips to add to your planning that will make it easier for you to put aside your fears and ENJOY TURKEY DAY without any regrets:


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  1. STOP looking for the closest spot to the store- NO MATTER HOW COLD it may get.  The more steps and activity you can get into the days leading up to the holiday, the better!

  2. Track your steps throughout the days.  10,000 steps a day is ideal, but remember, just DO YOUR BEST- make an effort to increase your steps every day and it helps you burn more calories and feel better.  For every 2,000 steps- you have burned 100 calories- keep track, it helps motivate you!  

  3. DON’T wait for January to dust off your exercise equipment at home- start NOW.  It will make your holidays easier to enjoy and you will be one step ahead of any New Year’s Resolution you may make for 2014.  Start slow, 10 minutes every other day, and then work your way up as best that you can.

  4. If you are a member of gym, make sure you sign up for 1 or 2 classes, with the early sunset and cold weather, it is easy to convince yourself out of a trek to the gym.  Commit to a class schedule, better yet, do it with a friend, and it will force you to get out, at least 1 or 2 times a week.

  5. There are many community led events this time of year.  Check your local area paper or website and look for any walks, hikes or other interesting going-ons that may keep you moving on the weekends.  It is a great way to enjoy your town, meet others and keep yourself burning those calories!

  6. MAKE MORE work for yourself- DON’T carry decorations, packages or other things in large bundles through your house- make MORE trips- either up the stairs or through the house.  Make a commitment with yourself that you will not overload your arms – it will make your holiday routine more efficient with calorie burning!


OKAY- This is a start- try these steps out to start and look for more tips to enjoy the holidays as the week goes on.  If you have any questions, feel free to call, our Personal Trainer, Noelle, is always happy to help with any questions!

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Tips to drink smart while dieting

Posted by deborah neiman on Mon, Nov 11, 2013 @ 11:27 AM

Tips to drink smart while dieting

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As a dietitian and as someone who enjoys socializing over cocktails, I believe that you don’t have to give up alcohol just because you are trying to lose weight. This is supported by research published in the Archives of Internal Medicine that found that light to moderate drinkers actually gain less weight over time than teetotalers, and they also have a lower chance of becoming overweight or obese.

I know this from experience working with my clients who consistently lose weight without abstaining from alcohol. Instead of asking them to cut out alcohol, I help them learn to drink a bit smarter by avoiding unnecessary calories.

Lighten your usual drink

It’s easy to order a less caloric version of your usual drink. For example, have vodka, tequila or other spirits with zero-calorie club soda and a splash of juice instead of an 80 calorie cup of tonic. For nearly the same calories, you can relax over two rum and Diet Cokes or have one specialty cocktail, such as a cosmopolitan.

Make yours a spritzer

Do like the Europeans and have a wine spritzer (half wine, half club soda) that’s refreshing and waist-friendly at about 50 calories a glass.

Beware of mixed drinks

A single margarita or other sugary cocktails can pack anywhere from 450 – 600 calories! Opt instead for tequila with a splash of juice and a wedge of lime, or order a drink made with light vodka in your favorite flavor mixed with zero-calorie soda water.

Sip wine and spirits

Your best bet for low-cal drinking is wine and spirits, because these contain about 90 calories per drink.

Pace yourself

If you plan to have only one drink, order one that you will linger over. For example, a martini is practically straight liquor, but shaken with ice and an aromatic splash of vermouth, it is a reasonable 160 calories per 2.5-ounce glass. If you expect to have more than one cocktail, try alternating with a glass of water or seltzer with a wedge of lemon or lime.

Tip: Try my lighter twist on a classic cocktail – Basil Bloody Mary 

By Tanya Zuckerbrot

Published November 06, 2013

FoxNews.com

Tags: Personal Weight Loss, Exercise, diet, meal plans, HEALTHY DIET SHORTCUTS, Loeys Dietz Foundation, mother'day, fitbit, fatty foods, healthy eating, fat burning classes, Dr. Neiman, high protein, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, group excercise classes, Healthy, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, lose weight, online nutrition, OptiFast, muscle conditioning classes, Doctor, health, Weight Loss Center, motivation, low calorie vegetables, low carb, healthy entertaining, exercise classes, group exercise, lose weight fast, Step Ahead Wellness Center, healthy cocktails

FDA to Ban Trans Fat in Foods

Posted by deborah neiman on Fri, Nov 08, 2013 @ 10:40 AM

FDA to Ban Trans Fats in Foods

The artificial additives are linked to heart trouble, doctors say

U.S. health officials announced Thursday a plan to phase out heart-harmful trans fats in processed foods and restaurant fare.

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U.S. Food and Drug Administration Commissioner Dr. Margaret Hamburg said the proposed restrictions on the use of trans fats could prevent 20,000 heart attacks a year and 7,000 deaths.

"The agency has made a preliminary determination that partially hydrogenated oils, a major source of artificial trans fat in processed foods, are not generally recognized as safe for use in food," Hamburg said during a morning news conference. "This is an important step for removing harmful trans fats from processed foods."

Many food companies and restaurants have eliminated trans fats over the past decade, in part because of FDA nutrition label changes enacted in 2006. And some local governments, including New York City, already prohibit their use.

These restrictions have helped reduce trans fat intake among Americans from 4.6 grams daily in 2003 to about 1 gram a day in 2012, the FDA said.

Even so, Hamburg said trans fats "remain an area of significant public health concern." Heart disease is the leading cause of death in the United States. The Institute of Medicine concluded that trans fats provide no known health benefits and there is no safe level of consumption of trans fats, Hamburg added.

The medical community welcomed the news about trans fats.

"This represents a very important move by the FDA to help further reduce trans fat dietary intake and improve cardiovascular health in the United States," said Dr. Gregg Fonarow, spokesman for the American Heart Association and a cardiology professor at the University of California, Los Angeles.

Many cookies and other baked goods, some microwave pizzas, ready-to-eat frostings and a host of other everyday foods contain trans fats, which are often labeled partially hydrogenated oils.

Trans fats raise total blood cholesterol levels even more than saturated fats, which can lead to heart disease, Fonarow said. They also raise LDL (bad) cholesterol and lower HDL (good) cholesterol when used instead of natural oils, he said.

Clinical trials of diets containing trans fats have shown an increased risk of heart attack and premature cardiovascular death, Fonarow added.

Currently, trans fats fall in a category of additives "generally recognized as safe" by the FDA. Under the new proposal, they would be removed from that list and food manufacturers would need to petition the agency before using them. But FDA approval of such petitions is considered unlikely.

Widely used to improve the shelf life, flavor or texture of foods, trans fats are made by adding hydrogen to vegetable oil to solidify it.

Many restaurant chains no longer use trans fats, but smaller restaurants may still get trans fats-containing foods from suppliers or use the fats for frying.

The FDA said it would take public comments for two months before setting a timeline to complete the phase-out. "We need to know how much time would be needed for industry to remove partially hydrogenated oils from processed food products should this preliminary determination be finalized," Hamburg said.

Dr. Kenneth Ong, the interim chief of cardiology at Brooklyn Hospital Center in New York City, said there are "only a couple of reasons manufacturers use trans fats -- maybe the taste and perhaps the cost. But I am not familiar with any health benefits. In fact, there is much more data to show the opposite."

Samantha Heller, senior clinical nutritionist at NYU Langone Medical Center in New York City, said the only real way to know if a food contains trans fats is to look at the ingredient list for "partially hydrogenated" oils. "This means there are trans fats in that food. Put it back on the shelf and find another option," she said.

Added Rebecca Solomon, a clinical nutrition coordinator at Mount Sinai Hospital in New York City: "Nothing good can come from people consuming trans fats. At the end of the day our food technology is sophisticated enough that there are healthier alternatives."

By Steven Reinberg and Margaret Farley Steele
HealthDay Reporters

More information

The U.S. Centers for Disease Control and Prevention has more about trans fats.



SOURCES: Gregg Fonarow, M.D., spokesman, American Heart Association, and professor, cardiology, University of California, Los Angeles; Kenneth Ong, M.D., interim chief, cardiology, Brooklyn Hospital Center, New York City; Samantha Heller, M.S., R.D., senior clinical nutritionist, NYU Langone Medical Center, New York City; Rebecca Solomon, clinical nutrition coordinator, Mount Sinai Hospital, New York City; Nov. 7, 2013, news conference with Margaret Hamburg, M.D., commissioner, U.S. Food and Drug Administration

http://m.healthday.com/iphone_article.htm?CID=0B3F45B2&NFID=C&articleId=681939

Tags: Personal Weight Loss, Exercise, Weight Loss, diet, jumpstart diet, HEALTHY DIET SHORTCUTS, fitbit, fatty foods, trans fat, fruit recipes, Diet and Nutrition, healthy eating, Dr. Neiman, prevention, Doctor Supervised Weight Loss, Fitness, group excercise classes, Step Ahead exercise classes, Healthy, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, lose weight, Doctor, winter blues, health, Weight Loss Center, motivation, Step Ahead, wellness, healthy entertaining, group exercise, lose weight fast, Step Ahead Wellness Center, weight loss apps

Lose Weight With Your Smartphone!

Posted by deborah neiman on Thu, Nov 07, 2013 @ 12:29 PM

Step Ahead's Nutritionist shares her favorite nutrition and exercise apps of the week.....CalCutter, Meal Makeovers, and Moves! 

1- CalCutter

PLATFORM: Android and Apple
SUMMARY: Developed by the New York Department of Health, CalCutter calculates the estimated calories per serving in personal recipes and serves up healthy cooking tips. Recipe entry is easy, and recipes can be adjusted for different serving sizes. The app includes helpful information on topics like the impact of oil and zero-calories ingredients on recipe nutrient data, but the ingredient database is limited. 
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2-Moves

PLATFORM: Apple and Android
SUMMARY: Moves is a pedometer app that uses activity and place recognition algorithms to track steps taken or walking, running and cycling miles (when the mobile device is on the users person). The app can track calories burned based on users' anthropometric data, and it records weekly and daily summaries. But unless disabled, the app runs continuously, draining device battery life. 
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3- Meal Makeovers

PLATFORM: Apple
SUMMARY: From the kitchen of registered dietitian team the Meal Makeover Moms, Meal Makeovers is a recipe app that features healthier, more nutrient-rich versions of family favorites. With an easy-to-use interface that allows users to share recipes and save favorites, tips to tweak recipes to a family's taste preferences and basic nutrition information for all recipes, this app makes meal planning easier for families on the go. 

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Back To The Basics

Posted by deborah neiman on Tue, Nov 05, 2013 @ 10:31 AM

Healthy eating is all about balance – eating the right amount to match how active you are, and enjoying a variety of foods, so you get all the nutrients you need.

To function properly, the human body requires over 50 nutrients. No one single food or drink can provide us with all these nutrients at once, which is why eating a variety of foods in the right amounts each day is important to good health.


Use the portion plate to help you choose the right foods

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http://www.nestle.com/nhw/nutrition-basics

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Happy Halloween Everyone!

Posted by deborah neiman on Thu, Oct 31, 2013 @ 01:00 PM

Happy Halloween from all of us at Step Ahead! Below you will find 10 living healthy naturally tricks and treats for a healthy Halloween. Enjoy! 

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Healthy Halloween Tricks

1. Create a sugar budget.
We have talked about the importance of budgeting sugar in past articles, but this is extremely important at Halloween. Sugar weakens the immune system, making us all more vulnerable to colds and other viral infections. (1) Children and adults should keep total sugar under 6 teaspoons per day, or 40 grams. Remember that is the amount of sugar in half a can of coke or in a quarter of a cupcake.

In the days leading up to Halloween, help your children decide where their sugar budget will be spent. We use the concept of "sugar dollars" to help maintain our sugar budget. After trick or treating, put candy away and limit amount consumed per day. Creative ideas include trading candy in for money, giving candy away to those less fortunate and creating a neighborhood "candy bank" that can be used for specific gatherings.

2. Eat before trick-or-treating or parties.
Attending the festivities on a full stomach can prevent overindulgence during trick or treating or holiday festivities. Getting plenty of protein, water and fiber before leaving the house will help control cravings for high sugar foods.

3. Walk throughout the neighborhood.
Make Halloween an active holiday, by walking throughout your neighborhood. Exercise helps to metabolize sugar and activate digestive enzymes. Daily exercise through the holiday season, will prevent excessive weight gain, while boosting immune function. (2) This is true for children and adults.

4. Buy treats other than candy.
Giving out a variety of treats, including toys, crayons, gift certificates and candy will help to minimize everyone's exposure to sugar. Try to pick candy with fewer dyes or artificial sweeteners, since some children may have reactions.

5. Create a neighborhood Halloween / holiday action committee.
Working together in the neighborhood to minimize sugar exposure may also help prevent your children from a candy coma. Maybe only two houses give out candy, while the others give out other treats.

6. Start your cold-and-flu prevention strategy now.
There are many natural herbs and supplements that build immunity and decrease our chances of catching viral infections. My favorite is astragalus, a Chinese herb,that acts as an antiviral and antibacterial. I recommend taking this every day, but increasing to three times per day at the onset of cold symptoms. The average starting dose is 500 milligrams for adults and 250 milligrams for children. Increasing vitamin D3 supplementation may also help. Most adults benefit from daily supplementation between October and March with 2,000 IU of vitamin D3 per day, while children should be supplemented with 1,000 IU per day.

7. Begin juicing.
Juicing is another great trick-and treat to boost immunity and energy. Juicing increases the concentration of antioxidants in the body, resulting in a higher oxygen state. When juicing, I often advise my patients to have fun: mix colors and different types of fruits and vegetables, but always pair any bitter with a sweet fruit or vegetable. My favorites are apple, pineapple and honey or apple, carrot and ginger. I recommend juicing at least four times per week.

8. Prepare your spice cabinet for cold-and-flu season.
So many great herbs and spices keep our immune system balanced and have antiviral properties. Garlic and onions are powerful antivirals, found also in a homeopathic remedy, allium cepa. Soups with garlic and onions often seem to help colds by increasing antiviral activity. Turmeric and cayenne pepper are anti inflammatories and can help thin nasal secretions. Keep these stocked in your kitchen and add in your favorite recipes.

9. Create a stress-management plan.
With holidays, stress often increases and many of us will neglect our self care rituals. Finding 15 minutes per day to "zone out" or relax can help boost immune function. Regular acupuncture, massage and yoga provide immune support by lowering cortisol, our stress hormone.

10. Sleep.
Sleep, finally, is the ultimate protector of the immune system. Both children and adults should maintain consistent sleep schedules through the holidays. Most adults need at least 8 hours of sleep, while most children need 10 hours. "Sleeping in" does not compensate for an irregular sleep cycle through the week.

This Halloween, begin treating yourself to a proactive healthy regimen using these living healthy naturally tricks. Starting now, as we prepare for Halloween, guarantees a healthy winter.

http://www.huffingtonpost.com/tasneem-bhatia-md/halloween-health-tips_b_4176761.html

Tags: Personal Weight Loss, Health Halloween Recipes, healthy eating, Dr. Neiman, Fitness, Healthy, Physician Weight Loss, Doctor, Weight Loss Center, Healthy Halloween, healthy entertaining, lose weight fast, Step Ahead Wellness Center, Skinny Halloween