Posted by deborah neiman on Wed, Sep 01, 2010 @ 04:14 PM
Chicken Stir-fry:
1 pound boneless, skinless chicken breast tenders
1 8-ounce package sugar-snap peas, washed with ends snipped off (about 2 cups)
2 garlic cloves, minced
1 tablespoon fresh ginger, grated
½ cup chicken broth
1 tablespoon olive or peanut oil
2 cups cooked brown or wild rice (such as Minute Microwaveable Brown & Wild Rice Blend – microwave 2 containers for the entire recipe)
1. Add olive oil to a non-stick skillet over medium heat.
2. Stir-fry chicken tenders until cooked through (no longer pink), 3-5 minutes. Set aside.
3. Add chicken broth, garlic and ginger to skillet. Sauté 1-2 minutes.
4. Add sugar-snap peas and sauté for additional 2-4 minutes. Return chicken to skillet and mix together until heated through.
5. Prepare rice according to package directions.
Divide stir-fry into four equal portions. Serve each portion over ½ cup cooked rice.
The skinny: 4 ounces chicken + ½ cup sautéed sugar snap peas + ½ cup cooked rice = 296 calories ; Add 2 Tablespoons of dipping sauce: 408 calorie calorie meal
Apricot sauce:
2 tablespoons teriyaki sauce
2 teaspoons yellow mustard (such as French’s yellow mustard)
6 ounces Apricot Preserves (such as Polaner’s All-Fruit Preserves)
** You can substitute any flavor fruit preserves such as mango or strawberry. **
Stir ingredients together in a small bowl. Use as dipping sauce.
Yields: 8 Tablespoons (~ ½ cup) The skinny: 56 calories per tablespoon
Posted by deborah neiman on Wed, Aug 25, 2010 @ 01:58 PM
Olive oil, 1 tablespoon
Red onion, 1 small, finely chopped
Garlic, 2-3 cloves, minced
Baby spinach, 6 oz. bag
Roasted red bell pepper (in water), 2 chopped
Egg beaters, 2 cups (or 8 egg whites)
Dried Oregano, 1 teaspoon
Fat-Free Feta cheese, 1 cup
Ground pepper, to taste
La Tortilla Factory Soft Multigrain Wraps, 4 wraps (or any 100-calorie whole grain wrap)
Makes 4 servings
Greek Wrap:
Calories per wrap with ¼ of filling: 260 calories
- In a 10-inch ovenproof frying pan over medium heat, warm the oil. Add the onion and sauté just until softened, 3-4 minutes. Stir in the garlic, roasted pepper, and spinach and cook for 1-2 minutes (until spinach wilts).
- In a bowl whisk together the egg beaters and oregano. Spread the vegetables evenly in the pan, then pour in the egg mixture. Using a spatula, scramble eggs until cooked through, about 3-4 minutes.
- Sprinkle egg scramble with feta cheese. Cook until cheese melts, about 1-2 minutes. Preheat tortillas in microwave according to package directions. Divide egg scramble into 4 equal servings, rolled into each multigrain wrap.
* Tip: Use an olive oil mister to evenly spray the frying pan. Olive oil misters are now available at Step Ahead!
Greek Frittata:
Calories for 1/4 frittata: 160 calories
- Preheat oven to 500 degrees.
- In a 10-inch ovenproof frying pan over medium heat, warm the oil. Add the onion and sauté just until softened, 3-4 minutes. Stir in the garlic, roasted pepper, and spinach and cook for 1-2 minutes (until spinach wilts).
- In a bowl whisk together the egg beaters and oregano. Spread the vegetables evenly in the pan, then pour in the egg mixture. Cook on medium-low heat for 8-10 minutes, without stirring, until the eggs are almost set on top.
- Sprinkle frittata with feta cheese. Place in oven and bake until the top is set and the cheese melts, about 3 minutes. Cut into 4 wedges and serve with a side of tomato salad drizzled with balsamic vinegar.
Posted by deborah neiman on Wed, Aug 11, 2010 @ 02:25 PM
There may be some truth after all in the old adage, "You are what you eat." Men's Health Magazine interviewed Step Ahead's Nutrition Director, Sari Greaves, for some tips on foods that make you look and feel young...
http://www.menshealth.com/mhlists/age-erasing-superfoods/printer.php
Posted by deborah neiman on Wed, Jul 28, 2010 @ 01:34 PM
Step Ahead's Registered Dietitian, Sari Greaves, just returned from her recent trip to the Mediterranean and wants to share delicious dietary secrets of the Greek Islands...
Opa!
http://www.self.com/fooddiet/2010/08/eat-like-a-greek-slideshow#slide=1
Posted by deborah neiman on Mon, Jul 26, 2010 @ 09:54 PM
A recent article in the Wall Street Journal described the recent studies that look at the connection between your mind and body that control what you eat and why. Researches have found, using MRI scans on subjects, that people who are overweight have ABNORMAL hormone responses and increased cravings for high caloric foods. These findings suggests reasons why many people have life long struggles with weight loss and often, find that their cravings are much more powerful then their will power. These studies are looking into new possible medications that may help target these hormones and reactions to foods to help people in their struggle in weight loss. Hope is on the way!
In the mean time, remember, half the battle is just recognizing that everyone is unique and you can lose weight your way and at your own pace! Make changes that you can live with, live with them for awhile, and then introduce another change - in time, you will find the success you strive for.
At the same time, use all the resources you need to help you through your journey. Friends and family can offer the support and company that can help keep you motivated and focused. Many times, a commercial or professional weight loss program can also give you the support, structure and guidance that gets you through your hurdles. Whatever works for you is the right program!
Posted by deborah neiman on Thu, Jul 22, 2010 @ 04:10 PM
Step Ahead launched their Eat, Drink, & Be Merry lecture series tonight! Tonight’s topic was Low-Calorie Cocktails and it was a success! Participants learned that “Happy Hour” doesn’t have to be a diet downer. This class will be offered again on Wednesday, December 2nd at 6:00 pm. RSVP to sari@stepaheadnj.com
Posted by deborah neiman on Thu, Jul 22, 2010 @ 04:09 PM
Step Ahead’s certifiied personal trainer, Noelle Lusardi, completed the Philadelphia Marathon on Sunday, Nov. 22nd. “It was the perfect day… great weather, great race, great city, great crowd,” said Noelle. Her husband also completed the marathon and their children were there to cheer them on along the race route and at the finishline. If you have any questions about marathon training or running in general, please contact Noelle at noelle@stepaheadnj.com
Posted by deborah neiman on Thu, Jul 22, 2010 @ 04:07 PM
FITNESS FACTS from STEP AHEAD
There are many reasons to exercise… following are a few fitness facts that may surprise you!
- STROKE: Aerobic exercise lowers the risk of stroke!
- HEART DISEASE: Aerobic exercise cuts the risk of heart attack by 20-35% in most studies.
- BROKEN BONES: Weight-bearing aerobic and strength-training exercise 3 to 5 times a week can increase density of spine and hips.
- DIABETES: Moderately active people have a 30 to 40 percent lower risk of type 2 diabetes.
- DEPRESSION: Active people are 15 to 25 percent less likely to be diagnosed with depression than inactive people.
- ARTHRITIS: Moderate exercise several times a week for 30 to 60 minutes can reduce pain and disability.
- FALLS: Older adults who are physically active have a 30% lower risk of falls.
We at Step Ahead encourage to stay active. Please join our Body Blast classes each Monday night…
BODY BLAST “TOTAL BODY CONNECTION”- In this Monday’s TOTAL BODY CONNECTION class we’ll be combining upper and lower body exercises which will increase the intensity of the class as well as strengthening, toning and conditioning our entire body… in just 20 minutes. Working two muscle groups at once will also increase the fat/calorie burn. Please join Noelle for this 20-minute calorie blasting, muscle toning class at 7:15pm. Space is limited so please RSVP to Noelle@stepaheadnj.com if you plan to attend.
Posted by deborah neiman on Thu, Jul 22, 2010 @ 04:03 PM
Strawberry Shortycakes:
3/4 cup angel food cake mix
3/4 cup Cool Whip Free, thawed
3/4 cup all-fruit strawberry preserves
3/4 cup sliced fresh or frozen (thawed) strawberries
Preheat oven to 375 degrees and line a 12-cup muffin pan with baking cups (ungreased).
Place cake mix in a mixing bowl and add 1/2 cup water. Using an electric mixer, beat at low speed for 30 seconds. Increase speed to medium and mix for 1 minute. Let batter sit for 2 minutes.
Evenly distribute batter among baking cups and bake for 12-15 minutes, until tops are golden brown.
Cool cupcakes completely, then carefully peel from baking cups and plate them. Top each cupcake with 1 tablespoon of preserves, 1 tablespoon of Cool Whip and garnish with strawberries.
Makes 12 servings; 1 cupcake = 68 calories
Posted by deborah neiman on Thu, Jul 22, 2010 @ 04:01 PM
Chocolate Dream Parfaits for Two:
2 Chocolate VitaTops, thawed (Vitatops are found in the frozen dessert section of your supermarket)
2 Jell-O sugar-free chocolate-vanilla swirl pudding snacks
4 Tablespoons fat-free Reddi-Whip
Break Vitatops into small pieces and distribute between two parfait galsses. Spoon one pudding cup into each parfait glass. Mix Vitatop pieces and pudding together and finish off with Reddi-Whip!
Makes 2 servings; 1 parfait = 165 calories