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 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 @ 04:07 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 @ 04:05 PM
Sari and Noelle are being followed by many in the media! Check out their recent comments in these terrific articles:
Click on the links below for new and exciting diet and exercise tips featuring advice from Step Ahead’s dietitian, Sari Greaves & certified fitness trainer, Noelle Lusardi!
FOODS NOT TO DITCH WHEN YOU DIET (Janury 2010 issue of Prevention magazine)
http://www.everydayhealth.com/toolkit/bmr-calculator.aspx
CALCULATING YOUR CALORIE NEEDS (Everydayhealth.com published November 2009)
http://health.msn.com/weight-loss/slideshow.aspx?cp-documentid=100251128&imageindex=1
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 @ 04:03 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