Step Ahead Wellness Center Blog

Tips for a Healthy Memorial Day

Posted by Lauren Udall, RD on Sat, May 23, 2020 @ 02:27 PM


Happy Memorial Day Weekend!

OK, so this may not be the kick off to summer we all had planned.  However, you can still honor those who served our country and kick off the summer having lots of fun at home.  Here are some tips to have a healthy weekend:


1. Celebrate in an Active Way –  Don't make food the central focus of the weekend!  Enjoy the weather and get moving outside.  

2. Grill Out –  Fire up the grill!  You can grill all kinds of food, including lean meats, veggies, and fruit! 

3. Be Together in New Ways – Memorial Day is a weekend where we spend time with loved ones and remember our fallen troops. Set up a Zoom barbecue with friends and family, do a virtual cooking class, or play a virtual game. 

4. Limit Your Alcohol Intake – Alcohol increases your calorie intake and it tends to get us munching on unnecessary snacks.  If you plan to drink, be mindful of the munching! And remember to track the drinks! 

5. Practice Safety –  Wear your masks, social distance, and wear sunscreen 😀 


Traditional Memorial Day foods are big on taste but leaves a lot to be desired in terms of nutrition.  There are some truly delicious recipes that won't weigh you down, ruin your healthy eating, or keep you from wearing your favorite summer clothes. 


Here are some simple ideas:

~ Grill some pineapple, peaches, or watermelon 
~ Grill asparagus, zucchini, corn on the cob, or eggplant
~ Blend some watermelon, ice, and mint for a cool slushie
~ Make kabobs - put your favorite meat and vegetable together and grill them

~ Make fruit kabobs - put your favorite fruit on a skewer.  Make it patriotic! 

~ Throw a piece of fish on foil, season with lemon and garlic, tent it and throw it on the grill


Tags: memorial day weekend, healthy eating, grilling

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 for more info or to sign up!

We look forward to walking and stretching with you!


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Posted by deborah neiman on Wed, Jul 31, 2013 @ 02:55 PM

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Improve Your Sense of Dynamic Balance

There are two types of balance: static and dynamic. Static balance is the ability to remain stable and in equilibrium when you aren’t moving. Dynamic balance is the ability to remain stable when you’re moving. Both are important for sports performance and functionality in everyday life.

One way to improve dynamic balance is to do plyometric drills that involve lateral movements. Place a resistance tube on the floor. Stand on one side of the tube and jump to the other side using both feet. Keep jumping back and forth, varying the speed and height of your jumps. Single leg lateral hops are another good exercise for developing dynamic balance and power.

With lateral plyometric drills you’re building power, burning calories and improving balance at the same time. Pretty good deal, huh?

Take Advantage of Opportunities to Work on Balance

You can work on balance while you’re standing in line or cooking in the kitchen. While you’re washing dishes, raise one leg off the ground and hold it up. For an even more challenge, close your eyes. It’s much more difficult to balance on one leg with your eyes closed because your brain doesn’t get input from your visual system. If you can stand on one foot with your eyes open for a minute or more, you’re doing well. When you do exercises on mat, try to get up from a sitting position without using your hands. It may take strength and balance to do this and it’s a good way to challenge yourself.

The Bottom Line?

It’s easy to neglect balance exercises when you’re busy strength training. The good news is you can modify strength training moves to add more of a balance challenge. Don’t underestimate the importance of improving balance as you age. It reduces the risk of sports injuries and helps to prevent injuries when you play sports and when you do your daily activities.


For more fit tips, contact our Fitness Director/Certified Personal Trainer, Noelle Lusardi, at

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Posted by deborah neiman on Fri, May 17, 2013 @ 02:49 PM

Step Ahead’s Summer Special: Connect your body with cutting-edge fitness & nutrition technology

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 FREE Fitbit fitness/nutrition tracker

FREE body composition analysis

FREE nutrition consultation

 Offer expires July 1st, 2013

Call us today at 908-470-2235 or


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Recipe Corner: Scallops with Sweet Apple Glaze

Posted by deborah neiman on Wed, May 15, 2013 @ 04:57 PM

describe the imageSix ingredients, sensational recipe! (and you may already have the lemon, pepper, and olive oil in your kitchen pantry!) Who says Memorial Day weekend has to be limited to hamburgers and hot dogs? These mouth-watering scallops add a sweet element to kick-start beach season! If you enjoy outdoor entertaining, you can also cook the scallops on a grill lightly brushed with olive oil. (use a specialty seafood pan for the grill so scallops don't slip through the grates!) If you are in a time crunch, check out my shortcut version at the end of the recipe. - Sari Greaves, RDN Nutrition Director 

Makes 4 servings; 240 calories per serving

2 Granny Smith Apples

2 Tbsp. lemon juice

2 Tbsp. olive oil

12 large sea scallops (about 1 lb.)

1 Tbsp. unsalted butter

Freshly ground pepper, garlic powder (other seasonings: Chinese Five Spice Powder)

 Equipment: Simple blender, mesh sieve

1. Core one apple and cut into small cubes. Place in a blender with lemon juice and 1/4 cup water. Puree until smooth.

2. Strain juice though a mesh sieve into a small bowl. Peel, core and cut remaining apple into 1/4" cubes and add to bowl.

3. Heat oil in a large skillet over medium-high heat. Season scallops with pepper and garlic powder. Cook scallops until golden brown and just cooked through, about 2 minutes per side. Transfer to plate and tent with foil to keep warm.

4. Add butter to skillet. Cook, scraping up browned bits from bottom of pan. Add reserved apple mixture and cook, stirring often, until juice is thickened and apple pieces are tender, about 4 minutes. Spoon over scallops. 

* Shortcut version: For a sauteed apple topping instead of a glaze, core and cube apples. Skip steps 1 & 2. After scallops are cooked, add butter to skillet, and simply saute apples until fork tender, 4-5 minutes.. Spoon over scallops. 

Adapted from Bon Appetit, May 2013

Hungry for more? Call Step Ahead Wellness Center today at 908.470.2235 or email to learn about our May promotions and discousnts for  weight loss and fitness programs!

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