Step Ahead Wellness Center Blog

DON'T DRINK YOUR CALORIES THIS HOLIDAY SEASON... Check out our low-cal cocktail tips!

Posted by deborah neiman on Fri, Dec 20, 2013 @ 01:17 PM

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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:

  • Mixers, syrups and sodas can turn an innocent
    cocktail into a dessert.
  • Higher proof alcohols contain more
    calories.  For example, 100-proof Vodka =
    82 calories/1 oz
  • Super-sized drinks.  Magaritas with double shots and extra mixers could add up to 1,000 calories or more in 1 mug.  A TGIFriday’s frozen mudslide contains 1,100 calories!  Most glasses of wine contain 120-150 calories, but that can double depending on the size of the glass and how full it is.  One bottle of wine serves 5, 5-ounce servings = 600 calories).
  • Beer can range from 64-198 calories per 12 ounces.  Dark beer contains more calories than pale beer.

Cut Some Alcohol Calories:

  • Alternate alcoholic and non-alcoholic cocktails.
  • Choose wine, light beer or simple cocktails made with low-calorie mixers.  Just as you might order a salad with dressing on the side, don’t be shy about asking for your cocktail your way.
  • Skip the mix altogether.  Try ordering your favorite liquor on the rocks.  Infused vodkas are popular because they are not flavored but infused.
  • Dilute your drink with club soda or sparking water.

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!

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Last Minute Gifts Ideas for the Health Guru In Your Life

Posted by deborah neiman on Thu, Dec 19, 2013 @ 01:48 PM

Need last minute gift ideas? We are here to help!  Wellnessmama.com has unique gift ideas for the Health Guru in your life. Enjoy!

describe the imageWake Up Light Alarm Clock: A natural wake up light can make a big difference in waking up and energy levels throughout the day. Basically, it is an alarm clock that gradually brightens with a daylight-type bulb and nature sounds instead of a blaring horn sound.

This particular one is recommended by the National Sleep Foundation and waking up gradually and naturally can have a big impact on energy levels and proper hormone production throughout the day.

 

Rumble Roller great gift idea for men deep tissue massage at home 150x150 resized 600Rumble RollerThis is one of my favorite gifts of all time too. Basically, it is a deep tissue massage at home, so it is a lot cheaper than regular massages in the long run.

It doesn’t take up much room and it is wonderful for sore muscles! I use this regularly and it has made a big difference in my muscle tension. Plus, it looks manly and tough, so men don’t mind using it. Here is the Rumble Roller I got and there are two different sizes and firmness levels.

Earthing Mat great gift idea to improve sleep and reduce stress 150x150 resized 600Earthing Mat: I’ve written about Earthing before and how an earthing mat helps me sleep a lot better. The basic concept is that it electrically grounds your body to help reduce inflammation, improve sleep, and even stops snoring!

Here is the one we use, and it comes with a book about the benefits of Earthing, and an outlet checker to check the ground of your outlet.

 

Squatty Potty for better digestion and health weird but it works 150x150 resized 600Squatty Potty: This would definitely be a gift for someone you have a special relationship with who won’t take it the wrong way! ASquatty Potty is a special stool that stows under the toilet and lets the user sit in a more natural “squatting” position when doing his business.

As an added plus, the Squatty Potty doubles as a great stool for potty training, so it gets a lot of use at our house!

41uzhmSPqgL 150x150 resized 600Minimalist Shoes: Barefoot shoes like Vibram Five Fingers have gained popularity lately, as they are supposed to help improve your running form, help with posture and sore joints, and just be really comfortable. Yes, these are those shoes with toes!

I have a pair of the Women’s KSOs and I LOVE them. They can be tough to run on really hard surfaces with if you heel-strike when you run, but they are very comfortable and I wear them all the time.

In an attempt at style, Vibram has recently released some hot pink versions of their shoes, as well as some that look more like women’s flats.

 

http://wellnessmama.com/12988/top-healthy-christmas-gift-ideas/

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CARB BLOCKING SUPPLEMENT Now Available at Step Ahead Wellness Center!

Posted by deborah neiman on Wed, Dec 18, 2013 @ 01:23 PM

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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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WINTER SPORTS = CALORIES BURNED PER HOUR

Posted by deborah neiman on Wed, Dec 11, 2013 @ 06:39 AM
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Take advantage of the winter weather! Get outside and enjoy some snow activities to burn calories and strengthen your muscles.  See chart below for winter sports calorie burn for one hour of the following activities!  And then get outside and enjoy the activities.
 
For more fit tips contact our fitness director, certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com.  For our latest weight loss offers, go to www.stepaheadwellnesscenter.com
 
 

Winter Sport

120-lb woman

150-lb woman

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

Shoveling Snow

273

340

Sledding

327

408

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Step Ahead Wellness Center Brings You CARB CHECK... Carb Blocking Supplement

Posted by deborah neiman on Tue, Dec 10, 2013 @ 03:11 PM
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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.
 
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 exercise regime!
 
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.comwww.stepaheadwellnesscenter.com

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DON'T LET HOLIDAY TRAVEL SIDELINE YOUR FITNESS GOALS!

Posted by deborah neiman on Tue, Dec 10, 2013 @ 06:43 AM

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Don’t let holiday travel sideline your healthy fitness/weight loss goals! Many people find that during holiday travel, their workout regimen seems to get thrown out of whack.  Fortunately,
with a little planning and determination, you can maintain your fitness level, no matter where you are. 

Step Ahead’s fitness director, certified personal trainer, Noelle Lusardi, says “the key is to be creative and remember that even short workouts are better than no workouts at all.”

Here are a few tips from Noelle on how to stay fit while traveling this holiday
season…

Do An Intense Workout in Your Hotel Room or Wherever…

Customize your own 30-minute workout combining three lower body workouts (squats or lunges) and three upper body exercises (modified push-ups or chair dips).

Warm up and increase your heart rate with exercises like marching or jogging in place, then do 10-20 repetitions of a lower body exercise and 10-15 repetitions of an upper body exercise. Follow this with a minute of jumping jacks or jogging in place. Repeat this routine two or even three times and then add in some core work such as planks, lower back extensions and crunches. Finish with stretching.

Bring Tubes, Bands and More…

Don't leave home without easy to carry fitness equipment.  Bring your tubes, bands, bathing suit if you can swim, good music and you’ll be on your way to sticking with your fitness routine this holiday season. 

Get a Jump Rope...

Jumping rope is a great way to get in a few minutes of intense cardio workout and it can be done just about anywhere. If you don’t have a jump rope, climb the stairs several times at a
fast pace and feel your heart rate soar.

Remember to Plan to Relax…

Don't overdo it. Staying fit is important, but stay grounded and remember the real reason for the holidays is to spend quality time with those who are important to you.  Practice Yoga is a great way to regroup, relieve stress and relax your body. 

For more holiday fit tips, or fitness questions in general, contact Noelle Lusardi directly at noelle@stepaheadwellnesscenter.com.  Lastly, have a very happy and peaceful holiday from all of us at Step Ahead Wellness Center.  Check out our latest healthy weight loss special offer at
www.stepaheadwellnesscenter.com.

 

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Check Out This Killer Indoor Leg Work Out!

Posted by deborah neiman on Mon, Dec 09, 2013 @ 06:50 AM

While the weather outside is frightful, indoor workouts are delightful!  Check out this killer leg workout you can do wherever, whenever!  No equipment is needed.

 

badweatherworkout

 

Let Step Ahead Wellness Center meet all your fitness, healthy weight loss goals... See our website at www.stepaheadwellnesscenter.com for our latest special weight loss offer.

 

Email our fitness director, certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com for more fit tips.

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Sari's Guiltless Grilled Cheese Recipe

Posted by deborah neiman on Fri, Dec 06, 2013 @ 01:13 PM

GUILTLESS GRILLED CHEESE

 

Indulge in this sweet variation of grilled cheese.

grilled cheese and pear image resized 600


Makes 4 servings
8 slices light whole-wheat bread
1 Tbsp. olive oil
¼ cup fig jam or grape jelly
4 ounces thinly sliced Havarti or Monterey Jack cheese
1 small pear, thinly sliced

1. Brush one side of each slice of bread lightly with olive oil. Turn over four of the slices and spread with jam. Top with cheese and pear, then remaining bread slices, oiled side up.

2. Lightly coat a griddle or large skillet with cooking spray. Preheat over medium heat. Add sandwiches and cook for 5 to 6 minutes or until cheese is melted, turning once to brown both sides.

Nutrition Facts per sandwich: 302 calories, 9 g protein, 34 g carbohydrates, 16 g fat (1 g saturated), 4 g dietary fiber

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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

withatwist turkey s4x3 med resized 600

 

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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“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.

eating apple image resized 600

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

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