Step Ahead Wellness Center Blog

Memorial Day Recipe:Barbecue Meatballs

Posted by deborah neiman on Wed, May 21, 2014 @ 02:46 PM

meatballThe sun’s out! Whether you’re hosting a backyard gathering or planning a picnic lunch at the park, opt for fresh, healthful renditions of popular barbecue fare. Kick off this summer with Step Ahead Wellness Center’s Barbecue Chicken Meatballs.

Meatballs:

2 pounds 98% fat-free ground chicken

1 egg

1 teaspoon garlic powder

Ground pepper

Olive Oil spray

Sauce:

1 6-ounce can tomato paste

½ cup teriyaki sauce

½ cup apple cider vinegar

1/3 cup brown sugar

1. Preheat oven to 400 degrees. Spray two 9 x11 inch Pyrex pans with olive oil. To make the meatballs, combine the ground chicken, egg, garlic powder, and pepper in a large mixing bowl.

2. Create 30 meatballs each the size of a tennis ball, place them in pans, cover with foil, and bake for 15 minutes. Remove foil and bake for another 15 minutes until meatballs are slightly browned and have an internal temperature of 165 degrees.

3. Combine all of the sauce ingredients in the slow cooker. Add the cooked meatballs and coat with the sauce. Cover and cook on high for 1-1 ½ hours until meatballs are fully glazed.

Makes 15 servings, 2 meatballs = 110 calories

Last call to reserve a spot at Friday Morning Nutrition Coffee Chat on May 23rd!

Join Step Ahead’s Nutritionist & contributor to the Dr. Oz show, Sari Greaves R.D.N. at Starbucks coffee shop in Bedminster (428 US Highway 202/206, Bedminster Township, NJ 07921) on Friday, May 23rd from 10:00-10:30 AM. Enjoy a free skinny coffee and chat about your diet. Sari will also discuss seasonal nutrition topics and latest diet trends. Reserve a spot by emailing sari@stepaheadwellnesscenter.com

 

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POWER WALK/YOGA STRETCH CLASSES IN THE PARK START JUNE 4... call today to reserve your spot!

Posted by deborah neiman on Fri, May 09, 2014 @ 02:37 PM

Join us every Wednesday evening this summer for an hour of movement that will restore, rejuvenate, strengthen and energize you... after a long day at work or home with the kids/family.

Email our fitness director Noelle Lusardi at Noelle@stepaheadwellnesscenter.com for more info or to sign up!

We look forward to walking and stretching with you!

 

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UPCOMING STEP AHEAD SPRING EVENTS!!

Posted by deborah neiman on Wed, May 07, 2014 @ 02:05 PM
OPTIFAST Support Group
Meet, greet, and connect with others following the OPTIFAST Weight Loss plan. Join our  OPTIFAST Support Group WEDNESDAY MAY 14TH 5:00-5:30 PM. Learn easy tips & tricks to help achieve your personal  weight loss goals. Support Group meets in Step Ahead Waiting Lounge. RSVP by May 12th  to sari@stepaheadwellnesscenter.com
Friday Morning Nutritionist Coffee Chat
Join Step Ahead’s Nutritionist & contributor to the Dr. Oz show, Sari Greaves R.D.N. at Starbucks coffee shop in Bedminster  (428 US Highway 202/206, Bedminster Township, NJ 07921)   FRIDAY MAY 16TH 10:00-10:30 AM. Enjoy a free skinny coffee and chat about your diet. Sari will also discuss seasonal nutrition topics and latest diet trends. RSVP by May 12th  to sari@stepaheadwellnesscenter.com

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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

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Give The Gift of Fitness This Mother's Day!

Posted by deborah neiman on Fri, May 02, 2014 @ 01:44 PM

 

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This Mother's Day, skip the flowers and give your mom something she really needs—the
gift of good health.

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No, you don't have to buy her a treadmill. There are many other things you can
do to give your mom a boost in terms of her physical (or mental) well-being.
Most moms will truly appreciate that your Mother's Day gift is aimed at keeping
her happy, healthy, and in your life for a long time. In case you are drawing a
blank, Step Ahead came up with a great gift for every mom.

Step Ahead
Gift card towards any program.  

*Offer includes a
body composition analysis on our Tanita scale.

* 30 minute personal
training session.

  *Step by Step guide on how to
reach your health goals

 

E-mail
us to receive an e-gift card sent directly to your e-mail or pick up your
custom gift card in our office!

Phone:
908-470-2235

E-mail:
drneiman@stepaheadwellnesscenter.com

 

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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

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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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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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AMP UP YOUR ENERGY WITH THESE PRE-WORKOUT SNACKS!

Posted by deborah neiman on Tue, Apr 22, 2014 @ 05:42 AM

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PRE-WORKOUT SNACKS TO REV YOUR ENERGY LEVEL!

If you’re trying to lose weight or sculpt your body, you know that quality workouts are essential. However, it can be tough to hit the gym if you don’t fuel up beforehand. You should always eat something nutritious as a way of preparing your body. Here are six pre-workout snacks to boost your energy level:

1. Greek  yogurt

With nearly twice the protein of regular yogurt, the thick and creamy Greek version will leave you feeling satisfied without weighing you down. It will digest slowly and steadily so you can keep your strength up throughout your entire workout. Try indulging in a cup of this smooth, velvety treat before you train and you’ll likely experience a drastic rise in that get-up-and-go
feeling.

2. Raw almonds

If you’re heading to the gym right after work, you may not have access to a fridge. That means you might want a good source of protein that you can eat at room temperature. Raw almonds are the perfect pre-workout snack for those on the run. They’re lower in calories than most varieties of nuts and can easily be packed in a baggie or reusable container. A handful can even be slipped in your pocket as long as you’re not afraid of a little lint. It’s a portable, protein-packed snack to munch to prepare you for your exercises.

3. Bananas

Forget anything negative you may have heard about bananas. When you’re working out on a consistent basis, you need some good carbohydrates to keep you going. Plus, the high amount of potassium bananas contain will help replenish your muscle function as you go along. That can help combat the soreness and stiff joints that typically accompany a hard workout.

4. Oatmeal

Whole-grain oats are an excellent way to get your pre-workout fiber fix. Have a small bowl of oatmeal about 30 minutes or so before training to allow time for the complex carbs to work their magic. They’ll break down slowly in your body so you’ll feel energized from your warm-up to your cool-down. You can even stir in a bit of nut butter for an added boost of protein and tasty burst
of flavor.

 5. Smoothie

Smoothies are great pre-workout snacks since you can put in any healthy ingredients that your taste buds desire. Almond milk or yogurt could serve as a delicious base to get you started. Then, blend in some wholesome fruits like strawberries, pineapples and papayas. If you’re trying to build muscle, you can throw in a scoop of protein powder as well. The fiber from the fruit will digest quickly so you’ll feel an energy jolt moments after gulping everything down. A smoothie is a nice selection if you don’t have time to wait for slow-moving foods to make their way through your system.

6. Eggs

When you think of having a snack, eggs probably don’t immediately come to mind. However, these staples of the breakfast table are a solid choice no matter what time of day you work out. Try slicing a hard-boiled one over some kale or a piece of whole-grain toast. The protein of the egg along with the fiber of the greens or bread will help you power through your exercise routine.

Anyone with a weight-loss goal or a desire for a toned body knows how important it is to work out. In fact, it’s often the key to seeing results on the scale. However, you’ll never be able to tackle all that gym equipment if you don’t put the right fuel in your body. By eating one of these beneficial pre-workout snacks, you’ll get the energy you need to sustain you as you sweat
it out. These tasty options will help you work off those pounds and build up those muscles!

For more fitness tips contact our fitness director/certifified fitness trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com and visit our website at www.stepaheadwellnesscenter.com
for our latest weight loss programs and specials and for weight loss tips.

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Quick Easter & Passover Weight Loss Recipes

Posted by deborah neiman on Wed, Apr 16, 2014 @ 02:54 PM
http://stepaheadnj.web3.hubspot.com/Portals/37996/docs/EASTER AND PASSOVER.doc

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