Step Ahead Wellness Center Blog

Ten ways to burn 100 calories!

Posted by deborah neiman on Mon, Sep 26, 2011 @ 02:19 PM

Calorie counting is one of the simplest and most effective methods for losing weight. Knowing how many calories you are burning helps you to keep track of your daily calorie allowance and calorie expenditure goals. Here are 10 simple ways to burn 100 calories.

1. Clean the windows Spending just 20 minutes cleaning the windows of your house burns approximately 100 calories. Depending on the size of your house, and the state of your windows, you could be burning off your breakfast while performing this household chore.

2. Weed the garden Gardening burns up to 100 calories in just 15 minutes, depending on the tasks you’re performing. Vigorous jobs like pulling up weeds and turning soil will burn the most calories, while smaller jobs like pruning roses and picking apples will still burn a significant amount of calories.

3. Play with the family dog Throwing a ball or Frisbee for a dog can burn up to 100 calories in 25-30 minutes. Make it a family activity to help get the whole family in shape. Incorporate it into a walk around your local park, and you’ll increase your calorie burning potential even further.

4. Do the ironing Ironing is a household chore that most people would prefer to avoid, but it is also an effective way to burn calories in the comfort of your own home. Ironing your clothes burns approximately 100 calories in 25 minutes.

5. Decorate the house Painting and decorating can burn up to 100 calories in just 15 minutes, depending on how strenuous the work is. Painting large walls and hanging rolls of wallpaper will burn the most calories, while light painting jobs will burn 100 calories in 25-30 minutes.

6. Wax the car Waxing the car is arduous work and burns around 100 calories every 15 minutes. Save money at the car wash by washing the car yourself, and burn off excess calories at the same time. The vigorous rubbing involved in waxing a car will burn the most calories.

7. Try aerobics High-impact aerobics can burn 100 calories in less than 10 minutes, making it one of the most effective ways to burn calories. For those who prefer more gentle exercise, aqua aerobics is a less strenuous way to burn off those extra calories.

8. Walk Walking really is one of the best forms of exercise and suitable for almost everybody. It is also free, easy, and something you can do alone or in a group. Walking at a brisk pace will burn 100 calories in approximately 15 minutes.

9. Cycle to work Cycling can burn 100 calories in 10-20 minutes, depending on the speed you are travelling. Gentle cycling on a flat surface will burn around 100 calories in 20 minutes, while cycling at a moderate pace will burn the same amount of calories in half the time.

10. Swimming Swimming, like walking, is one of the best forms of exercise for improving your overall health and fitness. Doing a few laps at the swimming baths is an excellent way to burn those excess calories. Swimming for just 15 minutes will burn 100 calories.

Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Workout Clothes, winter storms, Loeys Dietz Foundation, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Women's Active Wear, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, Physician Weight Center, Charity Walk, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Desserts under 200 Calories, walking Bridal Boot Camp, winter blues, walking Bridal Boot Camp Loeys Dietz Syndrome, Step Ahead, exercise classes, group exercise, kickboxing classes

Dr. Neiman will be the Keynote Speaker at the 2011 Senior Health Summit!

Posted by deborah neiman on Thu, Sep 15, 2011 @ 11:47 AM

Dr. Neiman will be the Keynote Speaker at the 2011 Senior Health Summit in Basking Ridge, NJ. The event will take place on October 20th from 9:00am-2:30pm at the Somerset County Senior Wellness Center.

 

9:30 am-10:30 am

Keynote Speaker

"Prescription Exercise"

Dr. Deborah Neiman,

Learn how regular exercise helps you maintain your independence and quality of life by producing long term health benefits.

 

To view the brochure and to find out more information on the event please click on the link below.

docs/2011 Senior Health Summit Brochure.pdf

 

We hope to see you there!

Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Workout Clothes, winter storms, Loeys Dietz Foundation, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Women's Active Wear, www.hipfitwear.com, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, Physician Weight Center, Charity Walk, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Desserts under 200 Calories, walking Bridal Boot Camp, winter blues, walking Bridal Boot Camp Loeys Dietz Syndrome, Step Ahead, exercise classes, group exercise, kickboxing classes

STEP AHEAD EVENT FEATURED IN THE COURIER NEWS!!!

Posted by deborah neiman on Mon, Sep 12, 2011 @ 01:33 PM

Below is a sample of our upcoming event at Fresh Restaurant in the Hills, featured in the Courier News! Do not forget to RSVP! Hope to see you there! 

fresh event 2 resized 600

Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Workout Clothes, winter storms, Loeys Dietz Foundation, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Women's Active Wear, www.hipfitwear.com, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, Physician Weight Center, Charity Walk, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Desserts under 200 Calories, walking Bridal Boot Camp, winter blues, walking Bridal Boot Camp Loeys Dietz Syndrome, Step Ahead, exercise classes, group exercise, kickboxing classes

RUN The World... From Your Treadmill!!

Posted by deborah neiman on Fri, Sep 02, 2011 @ 06:53 PM

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Ever get on your treadmill and think "I wish I was running down the Champs-Elysees in Paris right now?"   Well now there's an app for that.  "Fun Run Trainer" is an iPhone download from iFit Technologies that simulates running outside in exotic locations while you're on your treadmill.  The app uses Google Maps that move at the same speed you're running on the treadmill, and  it will even adjust the incline, depending on where you're running.  The program includes more than 200 events, including marathons and 10ks, along with notable streets and beaches.  You can even create your own dream run from the company's website that you sinc to your phone.  To get the "Fun Run Trainer," check your iTunes store or visit appsdownunder.com/funruntrainer.  Contact our Fitness Director/Personal Trainer, Noëlle Lusardi, at noelle@stepaheadnj.com for more information or if you have any fitness questions/concerns.

Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Workout Clothes, 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, Women's Active Wear, www.hipfitwear.com, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, lose weight, bootcamp classes, Physician Weight Center, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Step Ahead, exercise classes, group exercise, kickboxing classes

KICKBOXING CLASSES TONIGHT--> 6 to 7pm; 7 to 8pm.

Posted by deborah neiman on Thu, Sep 01, 2011 @ 06:30 AM

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KICKBOXING CLASSES tonight... 6 to 7pm; 7 to 8pm!  ALL FITNESS LEVELS WELCOME & ENCOURAGED! 

  **Please note due to Irene aftermath and upcoming holiday weekend our Intro Night has been changed to a regularly scheduled Kickboxing Class tonight... our next Intro Night will take place Sept. 29th at 7pm. Also Saturday morning and Monday evening classes are cancelled. Thank you and enjoy the holiday weekend! NORMAL CLASS SCHEDULE RESUMES NEXT WEEK!**

CONTACT STEP AHEAD'S FITNESS DIRECTOR/PERSONAL TRAINER, NOELLE LUSARDI, AT noelle@stepaheadnj.com IF YOU HAVE QUESTIONS/CONCERNS OR NEED MORE INFORMATION ABOUT ANY OF OUR FITNESS PROGRAMS!

 

Tags: Personal Weight Loss, Exercise, Weight Loss, diet, meal plans, Workout Clothes, Diet and Nutrition, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Women's Active Wear, www.hipfitwear.com, Physician Weight Loss, Nutrition, lose weight, bootcamp classes, Physician Weight Center, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, walking Bridal Boot Camp, Step Ahead, exercise classes, group exercise, kickboxing classes

Lift Weights to Lose Weight!

Posted by deborah neiman on Wed, Aug 31, 2011 @ 02:09 PM

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Can a weight training workout help you lose weight? Some people spend hours at home or at the gym working out on cardio machines hoping to walk or run off the fat. Then they walk past the weight rack, never bothering to pick up a weight. This isn’t the best strategy for successful weight loss. Here’s why.

Weight Training to Lose Weight: Does It Help?

A combination of weight training and aerobic exercise is better than cardiovascular exercise alone for losing weight. Need convincing?

In a study published in Fitness Management Magazine, 72 overweight women and men ate similar diets and exercised 30 minutes a day. One group did 30 minutes of aerobic exercise, while the other did 15 minutes of aerobic exercise and 15 minutes of weight training.

The results?

At the end of the 2 month study, the aerobic exercisers lost an average of 3 pounds of body fat. This sounds okay until you compare it to the 10 pounds of fat the group that both strength trained and worked out aerobically lost. The strength training group also lost more total weight while gaining more lean body mass. Which group would you rather be in?

Why Weight Training to Lose Weight Works

If you only do aerobic exercise, you may lose weight if you also watch your calorie intake. But not all of the weight you lose will be body fat. You may also lose lean body muscle. Why is this important? Muscle is metabolically more active than fat tissue. So having more muscle kicks up your metabolic rate so you burn more calories even at rest.

When you increase your lean body mass by weight training, you’ll look better too. If you don’t strength train, you may end up small but still flabby. Being a certain weight won’t necessarily make you swimsuit ready, but increasing your lean body mass while losing fat will. Looking good in a tank top involves more than just losing weight. You have to shape your muscles too.

Don’t Be Too Focused on the Scale

When you combine weight training with aerobic exercise, the bathroom scale is not an accurate reflection of how lean you are. When you weight train, your muscles hold on to water, and after a period of time you gain lean body mass as you add more muscle. A more accurate reflection of your leanness is your percentage of body fat. There are scales that can measure this, but not all of them are accurate. If your clothes are starting to feel looser and you see more definition, you’re on the right track.

Even if you’re just starting out, don’t neglect strength training. It’s the real key to a slimmer, firmer body.  Contact Step Ahead’s Fitess Director/Certified Personal Trainer, Noelle Lusardi, for a personalized weight training program today!  Noelle can be reached at noelle@stepaheadnj.com or 908-470-2235.  Step Ahead also offer weight training/toning group exercises classes every Monday night from 6 to 7pm; 7 to 8pm and Saturday morning at 9:15.

References:

Shelter Online. “Weight Training to Lose Weight”
Exercise Physiology. Theory and Application to Fitness and Performance. Seventh edition. 2009.

Tags: Personal Weight Loss, Exercise, Weight Loss, diet, meal plans, Workout Clothes, 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, Women's Active Wear, www.hipfitwear.com, Bridal Boot Camp, Physician Weight Loss, Nutrition, lose weight, bootcamp classes, Physician Weight Center, Charity Walk, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Step Ahead, exercise classes, group exercise, kickboxing classes

SATURDAY MORNING CLASSES ARE ON FOR TOMORROW!

Posted by deborah neiman on Fri, Aug 26, 2011 @ 03:14 PM

185324 2194976628405 1066860460 32637637 6780731 nJoin  our group exercise instructor, Randi Cooper, and beat Hurricane Irene to the punch with 2 great workouts tomorrow morning...

8am -- TONING WALK

9:15am -- BOOTY BLAST/GUT BUSTER

Contact our fitness director, Noelle Lusardi, at noelle@stepaheadnj.com for questions/concerns regarding any of our classes

Tags: Personal Weight Loss, Exercise, Weight Loss, diet, jumpstart diet, meal plans, Workout Clothes, winter storms, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Women's Active Wear, www.hipfitwear.com, Physician Weight Loss, Nutrition, Prevention Heart Disease, lose weight, bootcamp classes, Physician Weight Center, Charity Walk, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Step Ahead, exercise classes, group exercise, kickboxing classes

STEP AHEAD EXERCISE CLASS INTRO NITES -- Starting in September!!!

Posted by deborah neiman on Fri, Aug 26, 2011 @ 03:08 PM

EXERCISE CLASS INTRO NIGHTS!!!

Thursday Sept. 1, 7pm

Thursday Sept. 29, 7pm

  Each month Randi Cooper, our certified group instructor will be offering a 30 minute meet and greet session (where she will discuss your personal goals, limitations, expectations, etc) followed by a 30 minute Introductory class, FREE. 

 ALL fitness levels are welcome and encouraged!

 Please contact Noelle at Noelle@stepaheadnj.com if you have questions/concerns.  Please see our blog at www.stepaheadnj.com and "like" our Facebook page to stay up to date on Step Ahead happenings!

Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, jumpstart diet, Workout Clothes, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, Women's Active Wear, www.hipfitwear.com, Bridal Boot Camp, Physician Weight Loss, Nutrition, Heart Disease, lose weight, Physician Weight Center, Charity Walk, personal training, kickboxing, Step Ahead, exercise classes, group exercise, kickboxing classes

Healthy Restaurant Eating: Is The Tide Turning In Fast Foods?

Posted by deborah neiman on Thu, Aug 18, 2011 @ 03:13 PM

Healthy Restaurant Eating: Is The Tide Turning In Fast Foods?

Eating out, and the amount we spend on it, especially on fast foods, has been rising steadily for decades, and parallels the increase in daily calorie intake that is contributing to the growing obesity crisis. But is that about to change? Official figures, which take years to emerge, don't appear to show it, but some more recent findings suggest the tide could be starting to turn, although for surprising reasons.

This article looks at some trends in eating out, particularly in the fast food sector in the US, which seems poised for change, following the introduction of mandatory calorie labelling this year. Then, after drawing attention to some of the most fattening dishes on offer, and some healthier alternatives, it considers the evidence from one study on the effect of calorie labelling, and finally, gives some tips on how to make healthier eating out choices.

Eating Out Is On the Rise

According to reports from the US Department of Agriculture (USDA), the food-away-from-home sector comprised 16% of all eating occasions, and accounted for 19% of total calorie intake in in 1977-78. By 1995, these proportions had risen to 27% and 34% respectively. Similarly, the proportion of the US food dollar that is spent of away-from-home food has gone up from 40% in 1981 to 47% in 2001.

In the UK, the pattern is similar. Figures from the Office for National Statistics (ONS) show household spending on eating out has overtaken spending on meals at home. In 2004, UK households spent £85.8 billion on fresh and processed food and drinks, 53.4% more than they did in 1992. But over the same period, spending on food and drink consumed outside the home grew by 102.2%, to £87.5 billion.

And, despite the ongoing uncertainty about the economic climate, it seems this trend is set to continue. A recent survey of 3,000 UK consumers revealed that people are intending to increase by a slight amount (1.4%) the number of occasions they go out to eat and drink in the next six months.

This might not be so bad, some might say, except that when people eat out they tend to eat more, or higher calorie foods, or both, and away-from-home foods have also shown smaller nutritional improvements than foods at home. For an example of this, consider cheese. When cheese is purchased, it is more likely to be unprocessed if it is for home use. When we consume cheese in a restaurant or a fast food meal, it is more likely to be processed. Processing reduces the nutritional value of food: you get less beneficial nutrients for the same amount of calories.

More than half the cheese consumed in the US, where average consumption of cheese per head has nearly trebled in the last 50 years, now comes in "commercially manufactured and prepared foods (including food service), such as pizza, tacos, nachos, salad bars, fast-food sandwiches, bagel spreads, sauces for baked potatoes and other vegetables, and packaged snack foods," says the USDA.

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The Most Fattening Dishes: Xtreme Eating Awards

Every year since 2007, the nonprofit health advocacy Center for Science in the Public Interest (CSPI) in the US has identified the most fattening restaurant meals and given them "Xtreme Eating Awards". Their latest awards took place last month, July 2011, and they said if these are an indication, then "the overfeeding of America seems likely to continue unabated at the nation's chain restaurants".

CSPI nutrition director Bonnie Liebman said "it's as if the restaurants were targeting the remaining one out of three Americans who are still normal weight in order to boost their risk of obesity, diabetes, heart attacks, and cancer."

Here are three of their seven Xtreme Eating Award "winners":

    • The Cheesecake Factory's Farmhouse Cheeseburger is "topped with grilled smoked pork belly cheddar cheese, onions, lettuce, tomato, mayo and a fried egg" and contains 1,530 calories, 36 g of saturated fat and 3,210 mg of sodium, a side order of fries adds another 460 calories and 1,460 mg of sodium. CSPI notes this burger is the equivalent of three McDonald's Quarter Pounders with cheese (add another Quarter Pounder if you have the side order of fries).

    • Cold Stone Creamery PB&C Shake contains milk, peanut butter, and chocolate ice cream. The 24 oz size has 2,010 calories and 68 g of saturated fat. CSPI notes this is the equivalent of two 16 oz T-bone steaks plus a buttered baked potato, and draws attention to Cold Stone's website that says "Your Health - Just as Important as Taste".

  • Denny's Fried Cheese Melt is marketed as "four fried mozzarella sticks and melted American cheese grilled between two slices of sourdough bread", and with its side of French fries and marinara sauce, contains 1,260 calories, 21 g of saturated fat and 3,010 mg of sodium. "Eating this meal is like eating two Pizza Hut Personal Pan Pepperoni Pizzas" says CSPI.

Considering that most adults should consume no more than about 2,000 calories, 20 g of saturated fat, and 1,500 mg of sodium per day (the limit now recommended by the American Heart Association, AHA), you can see how some of these meals merit their Xtreme Eating Award.

Healthy Options Are Available

Although "extreme meals" seem set to continue unabated, healthier options are available, even appearing on the same menus in the same outlets.

For example, in MacDonald's, you could pass on the Big Breakfast with Hot Cakes (this has over 1,000 calories, 56 g of fat - 19 of which is saturated - so that's your daily limit already, and 2,150 mg of sodium), and go instead for what medical and health news publisher WebMD suggests is a "better bet", the Egg McMuffin, which comprises 300 calories, 12 g of fat (5g saturated) and 2 g of fiber, which with the protein should keep you satisfied for hours. However, keep an eye on the sodium, because this option has 820 mg.

In Burger King, instead of the Double Croissan'wich with Double Sausage with 700 calories, 49 g fat and 1,510 mg of sodium, which contains nearly a whole day's allowance of total fat, saturated fat and cholesterol, you could opt instead for the Egg and Cheese Croissan'wich which has 320 calories, 16 g fat, and 7 g of saturated fat, and the 11 g of protein will help you feel full until lunch time. Again though, look out for the sodium, for this breakfast has 690 mg, nearly half of a day's allowance.

In Burger King, you may also find other healthier options, such as a chicken baguette sandwich with just 350 calories and 5g fat.

And in Dunkin' Donuts, WebMD advises that you stay away from the Sausage Egg and Cheese Croissant and the Sausage Egg and Cheese Bagel, and opt instead for their Egg and Cheese on an English Muffin sandwich, or even better, on a wheat bagel to increase the fiber content.

Is Demand for Healthy Menu Options Growing - If So What Is Driving It?

It will be interesting to see whether American consumer demand for healthier options in fast food outlets will grow when calorie labelling comes into force nationwide later this year as part of the new health care legislation that President Obama signed in March.

Michael F. Jacobson, founder and head of CSPI, says perhaps it will herald a "new era of common sense" in chain restaurants, who will find themselves competing to offer consumers healthy options containing more vegetables, fruits, and whole grains.

He hopes that instead of menus featuring mostly fattening dishes with healthy options tucked away in a section called "Lean and Fit", they will be dominated by healthy options with fattening dishes in a minor section called "Fatten Up!".

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Judging from the growth and increasing sophistication of websites ready to tell you where to buy the healthiest restaurant meals, be it fast food or fine dining, from large chains to independents, there is a perception that consumer demand for healthier menu options and accurate nutrition information is growing. But is it that, or is it more a case of the industry preparing itself?

For example, HealthyDiningfinder.com dieticians help restauranters in the US review their menu and nutrition information to check if it meets their healthy eating criteria. They also give tips on how to lower calorie, fat and sodium content.

To meet HealthyDining's Sodium Savvy criteria, an entrée must have no more than 750 mg of sodium, and an appetizer, side dish or dessert must have no more than 250 mg. To find approved local restaurants, consumers type in their zip code on the website.

To try and answer the question of whether demand for healthy options is growing, many researchers and news writers turn to the example of New York City, where restaurants and coffee chains with 15 or more outlets nationwide have been required to show calorie counts on menus since July 2008.

The intention is that with good information about what is in their food, and greater awareness of the consequences of unhealthy eating, consumers will make healthier choices.

The most comprehensive study on the New York City experience to be done so far, published on 26 July 2011 in the British Medical Journal , found that average calories bought the year after were no different to average calories bought the year before labelling was brought in. And one in six fast food customers used calorie information and cut calories after the new scheme was brought into effect.

For the study, researchers from NYC's Department of Health surveyed customers attending a cross-section of all fast-food chains in the city, and collected about 15,000 receipts. Their survey covered one year before (2007) and one year after (2009) the new labelling took effect.

However, while the study's main findings may seem unremarkable, what is interesting is what happened inside the overall pattern of data, revealing some insights into what potentially drives consumer behavior.

Unlike the overall average, three major chains of the 11 studied (McDonald's, Au Bon Pain, and KFC), accounting for 42% of the customers surveyed, showed "significant reductions" of between 40 and 80 calories in the average number of calories per person. The researchers pointed out that these were also the chains that most heavily promoted their low-calorie options.

And even more curious was what happened to Subway's figures. Unlike the 1 in 6 average, nearly 1 in 4 of the chain's customers said they used the calorie information on the menu to inform their choice, but, their average calories per purchase went up by 133 calories in the study. Could this have been because they also promoted their new "$5 foot-long" sandwich at the same time?

So perhaps what the BMJ study did, as an article in The Economist recently suggested, was show how big an effect restaurants themselves can have. Making calorie information mandatory by law doesn't just change customer behavior, it also changes restaurant behavior, leading some to market their low-calorie foods more strongly than others, and this in turn changes customer behavior.

In the UK the situation is developing slightly differently, but with a similar effect. The government is pursuing a voluntary strategy, urging restaurants to put calorie and nutrition information on menus. Some of the big chains have already started doing this, and the Food Standards Agency (FSA) told the press recently that some of the UK's largest companies have also made their menus healthier.

For example Pizza Hut has reduced the salt in its pizzas by 5% to comply with FSA guidelines, and Costa, the coffee chain, now offers lower fat sandwiches and muffins.

Sodium Intake

An area of major concern in our modern diet is the amount of sodium that we consume, predominantly as sodium chloride or salt that is added to food. Studies in the US and Europe show that most people consume above the safe daily limits of sodium. Reducing sodium intake can help lower blood pressure or prevent high blood pressure.

Experts have now concluded that getting people to reduce their sodium intake by reducing use of salt in home-prepared food has limited effect, because most of our dietary sodium comes from packaged and restaurant foods. We saw from CSPI's Xtreme Eating Awards examples how a single meal in a chain restaurant can contain more than two days' allowance of sodium.

There are other examples: a study by New York City Health Department researchers published last year found that the average sodium content in 6,500 meals bought in fast-food outlets was more than 1,750 mg, with 57% of the meals exceeding 1,500 mg.

The American Heart Association offers these tips for reducing sodium consumption when dining out:
  • Get to know low-sodium foods and look for them on the menu.
  • Be specific about what you want and how you want it prepared when you order. Ask for your dish to be prepared without salt.
  • Don't add salt to your dish: instead of the salt shaker, reach for the pepper shaker.
  • Ask for fresh lemon and squeeze juice from that on your dish instead of salt (goes well with fish and vegetables, for instance).
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More Tips for Healthy Eating Out

Here are some more tips, based on information from the University of Wisconsin, on how to be kind to your waistline and your health when eating out, without spoiling the fun and enjoyment of good food.
  1. Do your research first: find out who is offering healthy, low fat meals.
  2. Eat something, like a piece of fruit, or drink a glass of water with a squeeze of lemon, about half an hour before, so you are not starving when you order, which can affect your choices.
  3. If you can't control your portions, avoid restaurants that offer buffet or "all you can eat" menus.
  4. Eat half the entrée and ask them to wrap the rest for you to take home.
  5. Order one meal with two plates, one for you, one for your dining partner.
  6. Have an appetizer as a main course.
  7. Don't eat everything: skip the bits you like less.
  8. Prefer spinach, watercress, dark green leaf salads (they are more nutritious) to those where the only leaf is pale iceberg lettuce.
  9. Avoid thick sauces made with butter or cream: ask the waiter if you are not sure. Go for stock-based sauce, or cooked in own juices instead.
  10. Instead of french fries, have baked potato, a side salad, or some steamed vegetables.
  11. Skip the mayonnaise and rich sauces in sandwiches and ask for extra tomatoes, onions, lettuce, mustard instead.
  12. Eat less at another meal in the day - but don't skip meals, as this can lead to binge eating.
  13. Watch the alcohol and sweetened drinks: they are also rich in calories.
  14. Look for low fat, grilled, flame-cooked, broiled and steamed main dishes instead of battered, tempura, breaded, fried foods.
  15. Choose hard rolls, plain bread sticks, french bread or wholemeal buns and avoid dishes made with pastries, croissants and biscuits.
  16. Choose soups that are broth-based rather than cream or milk-based.
  17. Have extra vegetable toppings on your pizza instead of meat and extra cheese.
Written by Catharine Paddock PhD
Copyright: Medical News Today
Not to be reproduced without permission of Medical News Today
Article Reference:
"Eating is Xtreme as Ever at America\'s Chains", CSPI, 19 July 2011; "No sign of belt-tightening as British consumers will keep going out, according to Deloitte Taste of the Nation survey", deloitte.com, 2 August 2011; "Menu labelling: New York\'s calorie counting", Babbage blog, The Economist, 28 July 2011; "Fast-Food Breakfast Pictures Slideshow: Photos of the Best and Worst", medicine.net (WebMD); "One in six fast food customers used calorie information and cut calories after US food labelling system introduction", BMJ Group press release, 26 July 2011; C Johnson and others "Sodium content of lunchtime fast food purchases at major US chains" Arch Intern Med 2010; 170: 732-34; "Nutrients Away From Home", Chapter 12 in America\'s Eating Habits: Changes and Consequences USDA/ERS (1999); "Profiling Food Consumption in America", Chap 2 USDA Agriculture Factbook 2001-02; "Shaking the Salt Habit", heart.org, AHA April 2011; "Salt and Sodium: the Bottom Line", the Nutrition Source, Harvard School of Public Health, "Addressing salt intake", Food Today, issue 08/2010, European Food Information Council; "Eating out overtakes meals at home", Office for National Statistics, August 2006 (www.statistics.gov.uk/CCI/nugget.asp); "Tips on Healthy Eating Out", UW Health Online Health Fact, University of Wisconsin, 2004.

Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Workout Clothes, winter storms, Loeys Dietz Foundation, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Fitness, Noelle Lusardi, group excercise classes, Women's Active Wear, www.hipfitwear.com, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, Physician Weight Center, Charity Walk, OptiFast, personal training, kickboxing, Desserts under 200 Calories, walking Bridal Boot Camp, winter blues, walking Bridal Boot Camp Loeys Dietz Syndrome, Step Ahead, exercise classes, group exercise, kickboxing classes

NEW EXERCISE CLASSES THIS SATURDAY!!

Posted by deborah neiman on Tue, Aug 09, 2011 @ 08:28 PM

Please join us this Saturday for our brand new classes...

8 to 9am -- TONING WALK.  Randi will be take you out onto the Bedminster Hike & Bike Trail for a 45 minute walk incorporating a warm-up, brisk walk and light toning exercises.  The walk will conclude inside with abdominal exercises and a cool down stretch.

9:15 to 10:15am -- BOOTY BLAST/GUTT BUSTER.  Sculpt and tone your lower body and core/abs in this toning class!!! 

** ALL fitness levels are encouraged to participate!!! Please contact our fitness director Noelle Lusardi at noelle@stepaheadnj.com for more information and/or questions you may have.

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