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 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 @ 04:06 PM
Make 2010 the year your New Year’s Resolutions Succeed!!!
Take advantage of your motivation at the beginning of the year and make 2010 the year you reach your goals successfully. First and foremost, recognize those barriers that have been keeping you from tackling your weight loss for good. We all know that you have to reduce your calories and increase your activity but what is it that keeps most of us from being from successful? Recent studies show that most people don’t succeed because they feel like they have to fit into the “cookie cutter diet plan” but at Step Ahead we help identify your hurdles, eliminate the obstacles and find the plan that is best for you!
Some of our Step Ahead tips to make 2010 a success for you:
1. Calories – it’s not all or nothing. You know your goal, and adjust your meals and snacks to meet your lifestyle. Save calories for the meal you eat with others and make the other two meals simple and easy. This gives you an option to relax around your most important meal and makes meeting your goal easier.
2. Snacks – keep them on you as much as possible so they can be “no-brainers”. Veggies and fruit are great but not always convenient so keep bars or bags of low calorie snacks for those “off” times.
3. Drinks – THEY COUNT. Think low calorie mixed drinks or wine and TRY very hard to keep it to no more then TWO.
4. Activity – if you have not gone on your treadmill every year, or gone to the gym or get on your bike – You are NOT going to. Recognize that you are NOT lazy or unmotivated BUT you are choosing activities that you either don’t like or cannot fit into your day. CHANGE your outlook on burning off calories and MAKE it EASY. Try increasing your steps during the day, Walk at least 10 minutes during any break at work and don’t let yourself sit for more then 1 hour at a time. Try some activities that are “out of the box” – get a wii fit, wear a pedometer or join a “private” gym or personal training facility that is not intimidating and let’s you meet your goals!
5. There is no rush – you are NOT the biggest loser!!! Shoot for at least 1 pound a week and if you do more, great!
These are just some easy tips to help get you started. If you have failed before it is not due to lack of willpower or determination – it is simply that you are choosing a path that will NOT work for you. Change your focus, change your attitude and you will make 2010 the year for YOU!!!!
Visit us at Step Ahead – we are always here to help get you moving in the right direction!!!
Happy New Year.
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
Posted by deborah neiman on Thu, Jul 22, 2010 @ 03:54 PM
Finally, we have some good news on our fight against obesity. Recent studies have found that there has been a plateau in the rate of obesity. It is no longer rising and remember, just like weight loss, we need to stop gaining before we can lose! Why has this phenomena occurred – most government agencies say that people are beginning to exercise more, are choosing more healthy snacks and meals and most importantly, reading labels! We now have more information out there on the foods we choose to help us make better and healthier choices.
This is just the beginning of a wonderful trend and we have to continue to educate and get the word out – healthy food choices, increased physical activity lead to healthier and happier lives!!!
This is great news for everyone across this country, but, for those in the Northeast, it is not overshadowed by the prospect of the Jets going to the super-bowl… get ready for great tips on super bowl treats from Sari!
Posted by deborah neiman on Thu, Jul 22, 2010 @ 03:51 PM
A new study coming out of London shows that long periods of sitting are not healthy for people and leads to an increase in many different medical problems. At Step Ahead, we have been telling people this for years – the human body was not made to be sedentary – it needs to move. Most importantly, it does not matter how you move – you can walk, shop, go to the gym, play sports or keep active around your house or your office. We encourage all of our patients to MOVE as much as possible – get up from your desk when you are at work at least once every hour, try and get up from watching television during commercials and get a glass of water or do some quick “pick ups” around your house, when on long calls, stand up and pace around your room or office – either way, you are moving! Any type of movements helps stimulate your bones, keeps your circulation moving in a healthy manner, gets your muscles working and keeps you looking and feeling better!
At Step Ahead, we push for 10,000 steps a day to help promote healthy weight loss as well as weight maintenance – however, you don’t always HAVE to get to this goal, just making the effort, understanding that you need to keep your body moving as much as possible is what works. We are here to help you feel healthier and stay that way – with our multifaceted approach with our physician, registered dietitian and personal trainer – we can help make you meet your goals!
Posted by deborah neiman on Thu, Jul 22, 2010 @ 03:50 PM
Temple Beth-el in Hillsborough sponsored a health fair for the community offering many different services – blood pressure checks, blood glucose tests, dental tips and many other services. Step Ahead participated to increase awareness about the obstacles with obesity and offered educational material as well as tests for BMI and body fat percentage. The fair was a great success with many community doctors and organizations volunteering their time and services. It was a wonderful day and a great opportunity for many professionals to share their expertise with the community.
Step Ahead looks forward to more community activities and continuing to promote awareness and helpful information to encourage healthy eating as well as lifestyles.
Posted by deborah neiman on Thu, Jul 22, 2010 @ 03:47 PM
You can keep prepared chicken salad refrigerated for 3-5 days.
Go Greek Chicken Salad
Makes 2 servings; 1 serving (1 cup) = 173 calories
6 ounces of cooked skinless chicken breast, roughly chopped
1/2 cup choppped cucumber
1/3 cup cherry tomatoes, quartered
1/4 cup crumbled fat-free feta cheeses
1/2 cup plain low-fat yogurt (Dannon)
2 tablespoons light mayonnaise
2 tablespoons canned sliced black olives
salt,pepper to taste
1. In a medium bowl, mix yogurt and mayo.
2. Stir in remaining ingredients until coated.
Enjoy over a leafy green salad OR Scoop 1 cup chicken salad on a 100-calorie multigrain Arnold sandwich thin. (bread + chicken salad = 273 calorie meal)
Sweet ‘n Chunky Chicken Salad
Makes 2 servings; 1 serving (1 cup) = 145 calories
4 1/2 ounces of cooked skinless chicken breast, roughly chopped
1/2 cup chopped cucumber
1/3 cup seedless red grapes, halved
1/3 cup chopped apples
1/4 cup plain low-fat yogurt (Dannon)
2 tablespoons light mayonniase
1 packet of Splenda
1/4 teaspoon lemon-pepper seasoning
Dash salt
1. In a medium bowl, combine yogurt, mayo, Splenda, lemon-pepper seasoning, and salt, stirring until mixed well.
2. Sitr in chicken until fully coated with yogurt dressing.
3. Mix in cucumber, grape halves, and apples.
Enjoy over a leafy green salad OR scoop 1 cup chicken salad on a 100-calorie multigrain Arnold sandwich thin. (bread + chicken salad = 245 calorie meal)
Recipes adapted from Thr Hungry Girl Cookbook.