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 Fri, Nov 22, 2013 @ 03:05 PM

Skipping breakfast and lunch is a sure recipe for overeating at the Thanksgiving table.  Our bodies aren’t meant to handle 2,000-3,000 calories all at once and will store excess calories as fat.  Better to eat smaller amounts and drink lots of water throughout the day and really enjoy a healthful dinner.

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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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