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 @ 04:08 PM
If you are watching your waistline this holiday season, visit the web site addresses listed below for helpful dining tips. You won’t have to give up your favorite foods!
1. 9 Tricks to Avoiding Holiday Weight Gain:http://www.lime.com/health/fitness/story/22303/9_tricks_avoiding_holiday_weight_gain
2. Healthy Treats for the Holidays:http://liverightlivewell.com/feature/healthy_holiday_treats/index.html
Posted by deborah neiman on Thu, Jul 22, 2010 @ 04:04 PM
Last evenings low calorie treat class was a grand success! Sari presented different recipes for goodies under 200 calories. Thankfully – she brought samples!!!! There were delicious Cinnamon Vanilla French Toast Nuggets, Strawberry Shortycakes & Chocolate Dream Parfaits – they looked and tasted great. All these goodies are able to be prepared in under 30 minutes and are easy, healthy and great treats to surprise any guest. If you were unable to make the class, don’t worry, just write to Sari and she will be happy to send you her recipes.
The most important treat that Sari brought to all last evening was the understanding that staying healthy and fit can be fun to put together and delicious to eat. The more you learn, the more you plan and the more you share with others, the easier your journey will be!!
Join Sari and all of us at Step Ahead to welcome in 2010 – and make this your best year yet!!
Posted by deborah neiman on Thu, Jul 22, 2010 @ 04:00 PM
Check out Sari Greaves, registered dietician at Step Ahead, as she comments in Shape – look at tips on:
Check out tip #9–diet and beauty
http://www.shape.com/beauty_and_style/makeup/home_beauty_tips/p/page/1
After reading, feel free to visit us at Stepaheadnj.com
Posted by deborah neiman on Thu, Jul 22, 2010 @ 03:55 PM
New Tests Recommended to Diagnose Diabetes
A recent announcement by the American Diabetes Association has recommended a new test to help in the diagnosis of diabetes that will make it easier for both patients and doctors. The new recommendations are based on using the test – called the glycosylated hemoglobin or HbAic- to make the diagnosis. This test helps determine the average range of sugar in an individual’s system over the past 2 or 3 months. The advantage of this test is that the patient does not have to be fasting to take the test and get accurate results.
The ADA recommends using the following guidelines in diagnosing diabetes:
A HbA1C between 5.7 and 6.4: pre-diabetes or high risk to develop diabetes
A HbA1C greater the 6.5: diabetes
The use of this test to help in the diagnosis of diabetes should help more patients and their physicians diagnose the condition and treat patients before they develop any serious consequences from the disease. The earlier diabetes or the risk for diabetes is recognized, the more likely lifestyle changes can be made that can prevent the disease. At the very least, the lifestyle changes can actually PREVENT the side effects often found with diabetes.
It is well established over the past decades that keeping your HbA1C below 7.0 will greatly reduce your chance of developing any of the side effects from diabetes – such as heart disease, kidney disease or eye problems. Now using this same tool to find early diabetes will help patients learn to help themselves earlier and hopefully, more successfully.
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!