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 Tue, Aug 31, 2010 @ 10:42 PM
Our own personal trainer, Noelle Lusardi, has brought the new TRX equipment into her personal training space, Maximize. The machine offers an innovative way to shape up, lose weight and enjoy the work out, especially with our best of the best personal trainer, Noelle. Using a series of exercises with the movable ropes, Noelle will lead you through a work out that is fun and makes you fit. You will use muscles you forgot you had! Call or come in and see the TRX in action - it is a great way to shape up with style. For those interested in the Bridal Boot Camp, the TRX helps you trim your body to the shape and fitness that you want for your big day.TRX added to a healthy diet and nutrition program will bring you the success you are looking for. Stay tuned for a soon to come TRX video in action!!
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 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 @ 04:07 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 @ 04:05 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
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 @ 03:56 PM
Avoid Being too “Sweet” – Artificial Sweeteners can lead your weight up!!!!
New studies have confirmed the long held view that eating more of the artificial sweeteners will immediately keep your calories down but in the long run can make you crave more of those high calorie foods! These artificial supplements can actually increase your cravings for high calorie foods and in the long run, increase your calorie intake! How can this be when they do not add any calories to your food or beverages?
Studies have confirmed that these sweeteners are actually “so” sweet, that they can over-stimulate your sweet sensors in your brain. By doing this, although they do not actually add any calories, they act like “high calorie” or “high glycemic” foods and increase your insulin and your cravings for more sweets and carbohydrates. In contrast, if you were to eat foods such as fruits, berries or carbohydrates in combination with other food types like fats or proteins, your cravings and/or insulin levels do not rise as much. Actually, these foods, although giving you calories at the onset, actually tend to keep you more full and satisfied for longer periods of time. At the same time, they are giving you some of the more important vitamins and nutrients that you require!
Are there other harmful effects of these artificial sweeteners? No – at this point in time, all studies have disputed any relationship between artificial sweeteners and cancers or other life threatening ailments. In moderation, they are not harmful in the long run. However, the concern is when taken in large quantities, such as in diet drinks, when large quantities can be consumed “unconsciously” or in short periods of time. These habits are what tend to lead to poor eating practices and the tendency for weight gain or at the very least can make it more difficult to find success with weight loss.
So what do we do – only drink water? Well, water is probably one of the better drinks to consume however, in moderation; everything can be tolerated and safe. I would recommend trying to keep the “diet drinks” down to 2 or 3 a day and always try and mix it with a snack such as nuts or veggies – they can help offset the future hunger the drinks may bring!