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.
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.
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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Ingredients:
1/2 cup Plain 2% Chobani Greek yogurt
1 whole garlic clove peeled
2 tbsp extra virgin olive oil
1/2 sprig fresh rosemary
1 15.5 oz can white beans, rinsed
3/4 tsp kosher salt
1 ice cube
*Pita chips, vegetable
Prep time: 10 mins. Serves: 8. Cook time: 1 1/2 minutes
Directions:
1. Place garlic, oil and rosemary in a small, heat-safe bowl. Cover and microwave on high for 1 1/2 minutes. Cool for five minutes then pour into food processor.
2. Add beans, Chobani, salt, and ice cube then process until smooth.
3. Serve with pita chips, vegetables
Nutritional information
Calories 80, Calories from Fat 30, Total Fat 3.5g, Saturated Fat 0.5g, Trans Fat 0g, Cholesterol 0mg, Sodium 330mg, Total Carbohydrate 9g, Dietary fiber 3g, Sugars 1g, Protein 4g.
HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT OUR SEASONAL FAST-TRACK WEIGHT LOSS PROGRAMS OR EMAIL drneiman@stepaheadwellnesscenter.com
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Broccolini is also called baby broccoli or broccoletti. This recipe makes four servings in just 15 minutes. Don’t ignore these tender, delicious, and tasty stems!
Ingredients:
1 Tbs. extra-virgin olive oil
3 Garlic cloves, minced
1 lb. broccolini, chopped
1 Tbs. lemon juice
1 Tbs. mayonnaise
3 Tbs. parmesan cheese
Freshly ground black pepper
- Heat a large sauté pan over medium heat Add the oil and sauté the garlic until golden, stirring constantly for about 1 minute.
- Add the broccolini to the pan with ¼ cup of water. Turn the heat to high and allow the water to steam the broccolini until tender, about 2 minutes. Add up to another ¼ cup of water if the pan is dry before the broccolini is tender.
- In a small bowl, whisk together the lemon juice, mayonnaise, parmesan, and black pepper. Drizzle over the broccolini and enjoy!
Makes 4 servings. Per serving (1 cup) 110 calories / 110 mg sodium / 8 g total fat/ 1.5 g saturated fat / 7 g carbs / 5 g protein / 3 g fiber
*You can substitute other dark leafy green vegetables such as kale, spinach, swiss chard. Add a small baked chicken breast or fish filet to make this a complete meal.
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You can have your carbs and eat them too with this delicious "open faced" Mexican sandwich. This 15 minute recipe delivers heart healthy fats and plant protein. Broiling the tortillas make a crispy shell for a veggie filled nutritious filling.
Bon Appetit!
Comments/Questions? Email sari@stepaheadwellnesscenter.com
Makes 4 servings. Serving size: 1/2 tostada =318 calories
Ingredients:
2 (10-inch) 98% fat-free flour tortillas
1 (16-ounce) can fat-free refried beans
2 tablespoons enchilada sauce
2 cups gourmet salad greens, divided
1 cup diced plum tomato, divided
1/4 cup chopped green onions, divided
2 tablespoons sliced ripe olives, divided
1 peeled avocado, cut into 12 wedges, divided
1 tablespoon finely chopped bottled jalapeño pepper, divided
1/4 cup (1 ounce) crumbled reduced-fat feta cheese, divided
1. Preheat broiler.
2. Place a tortilla on a baking sheet, and broil for 1 minute on each side or until lightly browned. Repeat procedure with remaining tortilla.
3. Combine beans and enchilada sauce in a small saucepan; cook over medium heat until hot. Spread half of bean mixture over each tortilla; top evenly with remaining ingredients.
Adapted from cookinglight.com
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Not only is fall one of the best times to be outside, it's also one of the best times to get started on a fitness routine. Getting used to healthy habits now will help you get through the often tough-to-get-through holiday and winter seasons. Here's some tips for making the most of this time of year:
1.
Take advantage of the weather. At this time of year, there's no better time to enjoy all the hiking and biking trails around! Get out and enjoy the picturesque landscapes.
2.
Get off the couch. Love watching the new fall season of your favorite shows? Instead of parking it on the couch, watch them while on a treadmill or fitness bike at home.
3.
Exercise during practice. If you're running around with the kids to and from soccer practice, instead of hanging out in a foldable chair on the sidelines, try taking a walk around the field with some of the other parents,
or go at it alone for some peace, quiet and exercise.
4.
Try hearty fall vegetables. Pumpkins and varieties of squash offer tons of vitamins. Go beyond pumpkin pie and try things like butternut squash bisque.
5.
Try something new. Many gym classes get started in the fall, so look for something that interests you, from zumba to pilates.
6.
Make exercise a part of your life. Park a little farther from work, take the stairs instead of the elevator, walk over to your neighbor's house instead of driving.
7.
Stop eating out.
If you can't resist the temptation of fast food or going out to a nice restaurant, try cooking at home for a week. Look for easy recipes that take 30 minutes or less so you won't feel like it's too much of a burden on your time.
Staying in is often better for you and usually costs a lot less.
8.
Encourage outdoor playtime. If you've got kids, instead of sitting them in front of the TV, have them help you rake leaves or take them through a corn maze or pumpkin patch. Making an activity fun for them will also make it more fun for you.
9.
Find a friend.
It's often easier to keep up your motivation when you go to a new exercise class or take a walk with a friend you enjoy spending time with.
10.
Stick with it.
It takes your body about 30 days to get used to a new routine. Try to stick it through for that time, and you might find it easier to keep it going through the winter months.
For more fit tips, contact our fitness director/certified trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com!
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WE ARE THRILLED TO BRING YOU
OUR *NEW* 6 WEEK CORE YOGA SERIES!!!
Build strength in core muscles, arms, legs, and abs
Open hamstrings, hips, and side bodies
When:
Wednesday evenings
Date:
Series begins September 4
Time:
5:30-6:30; 6:30-7:30
*email noelle@stepeadwellnesscenter.com to sign up, space is limited to 3 participants per class. Reserve your spot TODAY!!
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Preparing shrimp on the stove top creates a fast fabulous ending to a day at the beach or pool. Pair with mixed salad greens lightly dressed with extra-virgin olive oil and fresh lemon juice. Questions/Comments? Email: sari@stepaheadwellnesscenter.com
Makes 5 servings: (serving size: 5 ounces shrimp and about 1 tablespoon sauce: 161 calories per serving)
Ingredients
- 3/4 cup fat-free Italian dressing (such as Wish-Bone)
- 2 tablespoons butter
- 1 tablespoon Worcestershire ground black pepper blend (such as McCormick)
- 1 teaspoon dried rosemary, crushed
- 2 pounds large shrimp with tails intact
- 5 lemon wedges
Preparation
- 1. Combine first 4 ingredients in a large skillet; bring to a boil. Add shrimp; cook 6 minutes or until shrimp are done, stirring occasionally. Serve with lemon wedge.
recipe adapted from cookinglight.com
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Make the most of summer produce with this easy
- 2 tablespoons grated orange rind
- 3/4 cup fresh orange juice (about 3 oranges)
- 1/2 cup fresh lime juice (about 3 limes)
- 3 tablespoons honey
- 2 teaspoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon crushed red pepper
- 2 red onions
- 4 zucchini, each halved lengthwise (about 1 1/4 pounds)
- 4 yellow squash, each halved lengthwise (about 1 pound)
- Cooking spray
- 3 tablespoons thinly sliced fresh basil
1. Combine first 7 ingredients in a large zip-top plastic bag. Peel onions, leaving root intact; cut each onion into 4 wedges. Add onion, zucchini, and yellow squash to bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.
2. Prepare Grill. Drain vegetables in a colander over a bowl, reserving marinade. Place vegetables on a grill rack coated with cooking spray, and grill for 8 minutes or until tender; turn and baste occasionally with 3/4 cup of the marinade. Place the vegetables on a serving platter; sprinkle with the basil. Serve the vegetables with the remaining marinade.
Makes 4 servings (serving size: 2 zucchini halves, 2 squash halves, 2 onion wedges, and 3 tablespoon citrus dressing): 168 calories
Recipe adaprted from cookinglight.com
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Packed with nutrition and a garlicky cheese flavor, this vegetarian recipe will even please carnivores. Questions/Comments? Email Sari Greaves, RDN: sari@stepaheadwellnesscenter.com
1/2 cup uncooked quinoa
2 teaspoons vegetable oil
1 head baby bok choy, chopped
Handful washed kale leaves, stems removed
1 cup portabella mushrooms, chopped
1 (15.5 oz) can cannellini beans, drained and rinsed
3/4 teaspoon garlic powder
3/4 teaspoon coriander
1/4 cup nutritional yeast* or 1/4 cup shredded reduced-fat cheese
black pepper to taste
1. Cook quinoa according to package directions.
2. In a large wok or pan, add the oil, bok choy, kale, mushrooms, beans, garlic powder, and coriander. Saute over medium heat for several minutes, or until kale is wilted and the mushrooms and bok choy are softened.
3. Add the cooked quinoa and nutritional yeast into the wok and stir. Add black pepper to taste.
Serves 6 as a side dish.
Serving size: 3/4 cup: 165 calories, 10 grams protein
Adapted from Food & Nutrition Magazine, July/August 2013
*Nutritional yeast doesn't taste like yeast (you know, that strong, beer-like flavor). It comes in both powdered and flaked forms, and tastes nutty, cheesy and delightfully creamy. Many vegans use it as a cheese flavoring substitute, adding it to gravies, sauces, and mac n' cheese dishes. Vegetarians also take advantage of its great nutritional profile. At 60 calories per 2 Tbsp., nutritional yeast is an excellent source of protein, containing essential amino acids; it's full of vitamins, especially B-complex vitamins. You can find nutritional yeast in most grocery or health food stores, but if it's not available in your area, there are great online sources: Bob's Red Mill or KAL-Yeast Flakes.
HUNGRY FOR MORE? Call Step Ahead Wellness Center today: 908-470-2235 to learn about our
summer weight loss promotions!
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