Step Ahead Wellness Center Blog

Step Ahead's Dietitian, Sari Greaves on the Dr. Oz show again!

Posted by deborah neiman on Wed, Apr 11, 2012 @ 02:32 PM


Sari on the Dr. Oz show again! Go Sari!

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, Dr.Oz, 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

Tips For Setting Your New Year’s Weight Loss Resolutions

Posted by deborah neiman on Tue, Jan 03, 2012 @ 01:20 PM

Tips For Setting Your New Year’s Weight Loss Resolutions

December 27, 2011 by Weight loss Help and Tips Staff  

One more year is coming to a close, the pads come out and the resolutions begin. January is actually the busiest time in the fitness and gym industry. February and March are probably the quietest with most people having given up on the weight loss and fitness effort…well until the bikini time comes around again. Setting New Year’s weight loss resolutions is no different than setting other goals. Your goals need to S.M.A.R.T, in other words: Simple-Measurable-Achievable-Realistic-Timely, but most importantly you need to have the desire and willpower to work hard towards your targets. In this article we share 7 tips for setting your New Year’s resolutions in such a way so they are achievable and realistic.

Weight Loss Tips for 2012

1. SET LIFE GOALS

Instead of making a resolution list of the things you want to do make a list of the things you want to have and/or achieve in your life. For example a resolution list of the things you want to do could look like this:

Resolution List 2012

1. Lose weight

2. Join the gym

3. Change my job

Instead think ‘what do I want to have in my life’? For example:

Life Resolution List 2012

1. Look good and feel healthier

2. Be happier in my job

3. Be less stressed

Then think how you can achieve each one of them. Weight loss and exercise can then be a process of achieving to look good and feel healthier but is not the end to all means. In addition, there are other ways to achieve your goal such as eat healthier, or cut down on takeaways and sweets.

If you just concentrate on losing weight you will join the gym and get the next diet regime in the hype of the times. Then you will soon lose sight of why you are torturing and depriving yourself from food. No surprise most gym memberships are sold in January to never be used again by February with maybe small exceptions when preparing for the bikini season.

2. COMPARE YOUR LIST WITH LAST YEARS

What did your resolution list look like last year? Do you automatically list the obvious things which are expected to be in your list? For example I used to be a smoker and for about 10 years in the top of my list was I will cut smoking. Smoking was bad for me and I knew I had to give up so every year I expected myself to try and stop smoking and then feel depressed as I had failed myself.

In addition think why you didn’t follow your last year’s resolutions. Did something affect you? Did something change? Finding the reasons why you didn’t do what you wanted last year it may be a way to help you avoid the same mistakes or help you plan for this year.

3. BE REALISTIC

Christmas and New Year can be emotionally charged times. The end of an era and the beginning of a new one it can make us make decisions based on emotions and not reality.  Don’t forget to also ask yourself if you are realistic in what you want. My resolution could well be finding a gold bucket at the end of a rainbow but no matter what I do it may not quite reach fruition.

4. GET OFF THE DIET WAGON.

Another problem with concentrating with dieting is that you are likely to grab the next diet regime, book etc that looks good. Does it work? You may lose some weight in a few weeks but you will have to stop dieting at some point and then what? Have a break until the next diet or is it that you never stopped.

The weight loss industry is a very lucrative business and it does bank on the fact that you are looking for quick solution. I will go back to my first point which says make life goals and not a dieting commitment. Therefore, weight loss would be part of the life changes you want. Undoubtedly not everybody can do it by themselves, however try to pick that weight loss solution which will help you to learn about healthy eating, give you tips for your everyday life and support in what you are trying to achieve.      

5. GET SUPPORT

Studies have actually shown that people who have support tend to lose more weight and adhere to diet regimes. Support which comes from your immediate family environment is always the best. However, if for any reason you can’t make that work support could come from friends, weight loss buddies, and even weight loss clubs and online weight loss services.

There are plenty of choices out there so you can find the one that works for you.

6. MOVE EVERYDAY

Physical activity and exercise is a bonus for your health and weight management. Make a pledge to move every day. You don’t have to necessarily pay big monthly subscriptions to a gym. Make a pledge to move a little bit every day.

Go for a walk, or run in the park, go shopping and walk around the shops, have a spring clean, play a game with the kids, have a swim and so on. All you need is commitment and imagination.

7. START LIVING

Once you set your life goals and resolutions all you have to do is start living. This is my new year’s mojo. Stop dieting and start living. I am sure I’m not the only one who says that but I am loving it.

http://www.weightlosshelpandtips.net/2011/12/7-tips-for-setting-your-new-year-weight-loss-resolutions/

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

Sari's tricks to keeping trim throughout the holiday season on Foxnews.com

Posted by deborah neiman on Mon, Dec 05, 2011 @ 01:19 PM

How to Stay Slim this Holiday Season

Simple tricks to keeping trim. 

Text Size  

 

The holidays are a time to indulge in delicious food, but too much snacking and calorie-filled beverages can lead to major weight gain come January. There is a way , however, you can enjoy your favorites without all that fat. iMag went to registered dietitian Sari Greaves, who has tricks to keeping trim throughout the holiday season. 

Tip # 1: Practice Damage Control

This is not the time of year to go on a strict diet; it's a time to try to maintain your weight. 

Tip # 2: Bring a healthy dish to the holiday party

Here are some easy potluck contributions:

- Hummus platter with vegetable crudite

- Mixed green salad topped with any type of beans and balsamic vinaigrette

- Shrimp cocktail

- Quinoa with vegetables

Tip # 3: Jazz up your grains

It's easy to give your grain dishes more of a nutritional boost. Quinoa, which is an easy pot luck idea mentioned above, is a whole grain that is high in protein (which will help you feel full on fewer calories). By stretching this dish over vegetables you slash half the calories and add nutrients. 

Tip # 4:  Never go to a party hungry!

You never want to eat something too small or too large before the holiday party. Go for a dish that contains a little bit or protein and carbs and is under 200 calories. Try a small apple with a scoop of peanut butter or Greek yogurt with a sprinkle of nuts. 

Tip # 5: Beware of your beverage intake

 Limit yourself to 1 - 2 party drinks. One standard drink is a 12 ounces of beer, five ounces of wine or an ounce-and-a-half of 80 proof liquor. 

To see Sari's tips watch the video below:

For more:

How to Make Pumpkin Soup

Tips to Timing Your Holiday Meal

How to Cook a Turkey

Sari Greaves works as a registered dietitian at Step Ahead Weight Loss Center in Central New Jersey where she provides nutrition counseling to a wide variety of patients seeking weight loss and healthy lifestyle modification. As a national spokeswoman for the American Dietetic Association, she appears regularly on television and has done interviews on ABC News, New York 1, MY9 News, NBC News, Fox News, CW11 News and Bloomberg News. She has been quoted in a variety of print and Internet publications including the Wall Street Journal, Daily News, New York Post, Newsday, Food & Fitness Advisor, Self Magazine, Shape Magazine, MSN News, Men's Health Magazine, Women's Health Magazine, Prevention Magazine, Consumer Reports on Health, Fitness Magazine, Health Magazine among many others. You can email her at sari@stepaheadnj.com.

http://www.foxnews.com/imag/Food/How+to+Stay+Slim+this+Holiday+Season


Read more: http://www.foxnews.com/imag/Food/How+to+Stay+Slim+this+Holiday+Season#ixzz1fgYSjsrc

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

Sneak peak of Sari's anti-aging smoothies from the Dr. Oz show!

Posted by deborah neiman on Tue, Nov 15, 2011 @ 02:43 PM

We are so proud of Sari for her work on the Dr. Oz show! Below is a sneak peak of one of her delicious smoothies. Stay tuned for more recipes!

sari on dr.oz resized 600

Wrinkle-Fighting Smoothie

Added to Recipes on Thu 11/10/2011

Ingredients

Makes 2 servings

1 cup non-fat or low-fat chocolate milk

1/4 cup unsweetened green tea

1 1/2 cups frozen mixed raspberries, strawberries, blueberries and blackberries

 

Directions

Pour chocolate milk, green tea and mixed berries into blender and blend until smoothie has reached desired consistency.

 

Pour smoothie into glass and serve cold.

 

Nutrition Facts

135 calories per serving

6 g protein

 

Courtesy of Sari Greaves, RD.

 

Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Workout Clothes, 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 HAS MOVED LOCATIONS!

Posted by deborah neiman on Sun, Oct 30, 2011 @ 03:59 PM

Step Ahead has moved locations! We are now located at,

49 US Highway 202

Far Hills, NJ 07931


View Larger Map

 

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, walking Bridal Boot Camp Loeys Dietz Syndrome, Step Ahead, exercise classes, group exercise, kickboxing classes

The Tricks to Treating: Healthy Halloween Tips for You and Your Family

Posted by deborah neiman on Fri, Oct 28, 2011 @ 09:59 AM

The Tricks to Treating: Healthy Halloween Tips for You and Your Family

OCTOBER 26, 2011
by Elise Truman, MS, RD eligible

Chocolate bars, jelly beans, and taffy, oh my! Since January we’ve made strides to keep a healthy diet during the year’s festivities. We limited our chocolates on Valentine’s Day, we kept Easter dinner portions a reasonable size, and we held to a one hotdog maximum on the Fourth of July. But next thing we know its October and there are unavoidable candy 

bowls tempting us everywhere we look.

And while it’s okay to occasionally indulge in a bite-sized treat, the problem lies when one turns to two and two turns to…well, you get the idea. Eventually, we find ourselves with unintentional weight gain and it’s not even Thanksgiving yet! Meanwhile, the threat of an increase in hyperactivity and cavities in our children is giving us a bigger headache than our neighbor’s talking pumpkin.  

Like in all things health and nutrition, careful planning is the key. Nutrition Lately has pulled together some simple tricks to help you and your family successfully ‘treat’ this Halloween.

TRICK: PREPARE THE TROOPS

Eating a healthy meal pre-‘trick-or-treating’ is your first defense against overindulging later. We often turn to candy first because our blood sugar is low and as a result we feel hungry. Before leaving home, serving a high-protein, high-fiber meal for you and family should keep temptations at bay for the next 2-3 hours.

A suggestion would be grilled chicken breast, wholegrain rice, broccoli florets, a glass of skim milk, and apple slices for dessert. Drinking plenty of water is also important for keeping cravings at bay. Revert back to your MyPlate guide for other suggestions and tips.

TRICK: BE THE NEIGHBORHOOD HERO

There are several alternatives to passing out candy on Halloween. Here are some suggestions that will make your neighbors both admire you and think twice about what they hand out next year:

  • Mini Toothbrushes
  • Halloween stickers
  • Rubber Balls
  • Party Favors
  • Colored Pencils
  • Raisins Packets
  • Key Chains

TRICK: SET A POST-TREATING PLAN 

When kids get home from trick-or-treating, allow them to use their newly acquired candy as a sort of currency.  First, have kids pile through and choose favorites and non-favorites.  Then, make a wager with them that for every piece of candy they fork over they get a penny or nickel. Then kids can use their newly acquired money to buy something (non-food focused) at the store.  With the candy that is left, be sure to immediately stash out of sight. Allow kids to choose one piece a day and preferably after a meal.

TRICK: MAKE THE BEST CHOICES

Not all candy is created equal. When you do indulge, try to pick out the lowest calorie and sugar options available. Check out our list for some suggestions:

CHOCOLATE

  • 3 Musketeers Miniatures- 24 calories– WINNER!
  • Milky Way Mini- 28 calories
  • Snicker Mini- 42.5 calories
  • Two Twix Bars- 160 calories
  • Peanut Butter Pumpkin- 180 calories
  • Almond Joy/Mounds- 200 calories

OTHER TIPS

  • Include dark chocolate when possible for an antioxidant boost
  • Choose hard candies, which you can’t eat as quickly
  • Opt for the sugar-free candies, if provided

For more nutrition tips, suggestions and family friendly recipes, visit Kids Eat Right.

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

Photos from our event at Fresh Restaurant!

Posted by deborah neiman on Thu, Oct 06, 2011 @ 02:06 PM

Last night we had a small event at Fresh Restaurant in Basking Ridge, NJ. We where spoiled with tasty food and a talk given by Dr. Neiman. Check out the photos below. 

fresh event 4 resized 600

FRESH EVENT 6 resized 600

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describe the image

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

Obesity and Cancer – Is there a Link?

Posted by deborah neiman on Wed, Sep 28, 2011 @ 12:26 PM

Obesity and Cancer – Is there a Link?

 cancer and obesity picture resized 600

In the recent Obesity journal, investigators outlined some of the ongoing research to find a specific connection between obesity and the increased risk of certain types of cancer.  Although no direct link has been found as yet, the investigators believe that the link may have to do with the increased insulin levels found in obese patients, due to insulin resistance often found.  This may increase the growth of some of the abnormal cells that are found in cancer.  Also, more inflammatory cells are found in obese individuals and these may also lead to the growth and production of some of these cancers.  What we do know, is that individuals with obesity and/or metabolic syndrome have an association with many serious medical conditions and cancer is among them.  Exactly why we see an association with cancer is not known but we are getting closer to finding out the answer.

 

Unfortunately, the jury is still out but the search is ongoing with vigor!

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

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