Step Ahead's Nutritionist shares her favorite nutrition and exercise apps of the week.....CalCutter, Meal Makeovers, and Moves!
1- CalCutter

2-Moves

3- Meal Makeovers
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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
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.
Tags: diet, Sari Greaves, HEALTHY DIET SHORTCUTS, vegetarian, Diet and Nutrition, healthy eating, Dr.Oz, Cooking Classes, Bridal Boot Camp, Nutrition, low calorie vegetables, low carb, wellness, healthy entertaining, lose weight fast
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
Tags: jumpstart diet, meal plans, Sari Greaves, vegetarian, Diet and Nutrition, Dr.Oz, prevention, beach season, Bridal Boot Camp, Healthy Recipes, Nutrition, lose weight, online nutrition, beach body, OptiFast, health, Step Ahead, low calorie vegetables, low carb, wellness, healthy entertaining
Tags: Exercise, Weight Loss, diet, vegetarian, fitbit, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Bridal Boot Camp, Physician Weight Loss, Nutrition, lose weight, bootcamp classes, online nutrition, Physician Weight Center, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Yoga classes, health, Step Ahead, wellness, exercise classes, group exercise, kickboxing classes, lose weight fast
Tags: Personal Weight Loss, Exercise, Weight Loss, Sari Greaves, vegetarian, fitbit, Diet and Nutrition, fat burning classes, summer weight loss, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Physician Weight Loss, Nutrition, online nutrition, Physician Weight Center, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Yoga classes, Step Ahead, wellness, exercise classes, group exercise, kickboxing classes
recipe adapted from cookinglight.com
Tags: Weight Loss, diet, jumpstart diet, meal plans, Sari Greaves, vegetarian, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, summer weight loss, beach season, high protein, summer sandwiches, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, lose weight, online nutrition, beach body, health, Step Ahead, low calorie vegetables, low carb, wellness, summer recipes, healthy entertaining, lose weight fast
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
Tags: Weight Loss, diet, meal plans, Sari Greaves, vegetarian, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, summer weight loss, beach season, summer sandwiches, Cooking Classes, Fitness, Bridal Boot Camp, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, online nutrition, beach body, OptiFast, health, Step Ahead, low carb, wellness, summer recipes
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!
Tags: meal plans, vegetarian, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, prevention, summer weight loss, beach season, high protein, Bridal Boot Camp, Healthy Meals, Healthy Recipes, Nutrition, lose weight, online nutrition, beach body, health, low carb, summer recipes, healthy entertaining, lose weight fast
Step Ahead Wellness Center
49 U.S. Highway 202, Far Hills, NJ 07931
Phone: 908.470.2235 , Email:
DrNeiman@StepAheadWellnessCenter.com
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