HEALTHY STEPS 100 MILE CHALLENGE – WINNER

We have our WINNER!!! Sarah Ramirez, you rocked the Healthy Steps ONE HUNDRED MILE WALKING CHALLENGE and have been selected to win the iFit Axis HR fitness band! Enjoy that fitness band and keep walking!

(A refresher on the Walking Challenge HERE)

This photo depicts 6 days worth of Sarah’s walking goals and we couldn’t be more proud of her having done this for 30 days straight! And to the many others of you who took our challenge, thanks for participating!

We’re thrilled with all of you who took on the walking challenge and are so encouraged by your endeavors to set high exercise goals and reach them through hard work and dedication.

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HEALTHY STEPS 100 MILE CHALLENGE (Finale)

Congratulations! ONE HUNDRED MILE CHALLENGE DONE!!

(A refresher on the Walking Challenge HERE)

We have completed the challenge:

30 days, 4 weeks

196,000 steps, 100 miles walked

For those of you who participated…

You are now qualified to win an iFit Axis fitness band. Email us (info@healthystepstlc.com) if you have completed your 100 mile challenge. Your name will go into our drawing and the winner will be announced next week.

Are you ready to walk across America?

Check out webwalkingusa to begin a virtual walk across the USA.

How to stay motivated:

~ Register for a challenging walking event

~ Wear a fitness tracker

~ Join a walking group

~ or check out this link for some more great ideas

 

Lindsay Mazur, MS RD

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Back On Track Class – May 2017

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HEALTHY STEPS 100 MILE CHALLENGE (Mar 6 – Mar 12)

You are 21 days into the Healthy Steps ONE HUNDRED MILE CHALLENGE!!

(A refresher on the Walking Challenge HERE)

Last week:

Week 3 was completed, therefore 147,000 steps / 75 miles into our journey

This week: March 6 – March 12

Currently we are in National Nutrition Month.

*March 8th is Registered Dietitian Nutritionist Day*

We are into the final stretch!  Lets talk about the PAIN PAIN PAIN to get the GAIN!

Eating a Mediterranean  diet inclusive of seafood, plant proteins and plant based food choices could decrease the chances an over weight person will experience regular pain; new research suggests (source).

“We found that a Mediterranean diet explained the link between weight and pain with specifically seafood and plant proteins being noted.” ~ Ohio State University

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How can we contend with the muscle cramps and over all “PAIN” brought on by stepping up your exercise program?We recommend adding the following nutritents to your diet.

POTASSIUM ~ essential mineral and electrolyte aids in the communication between nerves and muscles and is essential in moving nutrients into cells

FOODS HiGH IN POTASSIUM AND LOW IN SUGAR

StockSnap_2CG4JW0ERVSPINACH  (1 CUP)  540 MG

SWEET POTATO (MED)  573 MG

CHARD  (1 CUP COOKED)  961 MG

TOMATO SAUCE (1 CUP)  728 MG

WATERMELON ( 1 INCH WEDGE )  641 MG

SALMON (5 oz.)  487 MG

PLAIN GREEK YOGURT (1 CUP)  573 MG

SKIP THE BANANA!

– Lindsay Mazur RD

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ASMBS Video: Obesity Surgery Helps People Reclaim their Lives

Dr. Robert Woodbury states, “Here is an inspirational video from the American Society for Bariatric and Metabolic Surgery.  Obesity is a disease and there are treatments.  See how bariatric surgery changes lives….”

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HEALTHY STEPS 100 MILE CHALLENGE (Feb 27- Mar 5)

You are 14 days into the Healthy Steps ONE HUNDRED MILE CHALLENGE!!

(A refresher on the Walking Challenge HERE)

Last week:

Week 2 was completed, therefore ,98000 steps / 50 miles walked.

This week: February 27 – March 5

Now we are transitioning from (February’s) American Heart Month to (March’s) National Nutrition Month.

Five-a-Day, become 10-a-day as scientist urge people to eat more produce:

Studies show that people who consumed 10 servings of fruit and vegetables had significantly reduced complications from heart disease, stroke and cancer. For more on this study, see the report from The Telegraph, “Eat 10 fruit and veg a day for a longer life, not five”.

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Power Smoothie

6 servings of fruits and vegetables per smoothie

**please choose fruits and vegetables from our Healthy Steps recommended list**

2 cups of greens      1 cup fruit         1 cup liquid          Add protein

spinach                 mango                   almond milk                  1 scoop protein powder

kale                      berries                     coconut milk                 1/3 c. plain greek yogurt

bok choy              apple                       no added sugar             1 Tbs. nut butter

collards                 pear

romaine                 melon

Directions:

In a blender pitcher add you choice of items: 2 cups greens, 1 cup fruit, 1 cup liquid, one protein.

Blend and enjoy!

(You may add a drizzle of honey if you need to punch up the sweetness)

(Approx. 200 calories)

**For those with diabetes, please speak with your dietitian on how to include into your meal plan.

~ Lindsay Mazur, MS RDN

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HEALTHY STEPS 100 MILE CHALLENGE (Feb 20-26)

You are 7 days into the Healthy Steps ONE HUNDRED MILE CHALLENGE!!

(A refresher on the Walking Challenge HERE)

Last week:

Week 1 was completed, therefore 49,000 steps / 25 miles walked.

This week: February 20 – 26

The month of February is American Heart Month so lets focus on taking care of your HEART.


Heart Healthy Fruits and Vegetables in season NOW:

  • Brussel Sprouts
  • Cauliflower
  • Clementines
  • Tangerines
  • Grapefruit
  • Pear
  • 
Lemon
s
  • Kale (all varieties)

Some Easy Tips to LOVE your HEART

(as recommended by the America Heart Association)

  1. Control your portion size ~use a small plate, don’t go for seconds
  2. Fill up on heart healthy vegetables
  3. Sleep yourself well ~ Less than 6 hours is not a heart healthy habit , 7-8 is recommended
  4. Avoid Trans Fat ~ remove any foods from your diet that contain the word “hydrogenated”. Common hydrogenated foods: margarine, processed nut 
butter, coffee creamers, foods fried in hydrogenated oils, cookies, doughnuts
  5. Use the healthy fats like Olive Oil and Nut Oils
  6. Reduce sodium (salt intake) ~ The American Heart Association recommends 2300mg 
of sodium a day for healthy adults, 1500mg if you have Diabetes
  7. Load up on foods rich in Omega 3 fatty acids ~ Salmon, Sardines, Halibut, Herring 
Mackerel, Tuna (fresh) , Trout, Nut butter, Pumpkin Seeds, Flax Seeds, Walnuts, Chia Seeds

Lindsay Mazur, MS RDN

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Take the HEALTHY STEPS ONE HUNDRED MILE CHALLENGE – 30 days to complete 100 miles

Join us on our HEALTHY STEPS ONE HUNDRED MILE CHALLENGE. Those of you who participate on this journey will walk ONE HUNDRED MILES IN JUST THIRTY DAYS!

Those who complete the 100 mile challenge will be entered into a raffle for a Nordic Track activity tracker ($200 value).

STARTING VALENTINE’S DAY, 2/14/17

February is American Heart month and a healthy heart is the perfect gift for your loved ones. Heart disease is the leading cause of death for both men and women in the United States so of course we take this seriously.

Before getting started, take a peek into your actual heart age [www.heartage.me] and then let’s get to work!

The Challenge

WHAT DOES IT TAKE TO WALK 100 MILES IN 30 DAYS?

3.3 miles a day for 30 days = 100 mile goal

OR

7,000 steps a day (approximately) for 30 days = 100 mile goal

DETAILS

  1. Make sure you have good walking or workout shoes
  2. Document your journey! Take a picture daily of your tracking device and save the record.
  3. Bring your 100 mile victory to our office (with proof of your daily tracking).
    • The 30 day challenge will end on March 16th. You have 1 week to get your results in, by March 23rdWe raffle for the winner on Friday, March 24th.
  1. We will enter your heart healthy victory into a raffle for a Nordic Track activity tracker ($200 value). The winner will be announced on 3/24/17!

** Remember to DRINK water -8 large glasses a day **

Recommended activity trackers:

MISFIT FLASH: $11.99 – https://misfit.com/flash

JAWBONE UP MOVE: $12.95 – https://jawbone.com/fitness-tracker/upmove

FITBIT ZIP: $59.95 – https://www.fitbit.com/zip

iPHONE’s HEALTH APP: free

We will be checking in weekly and will look forward to hearing about your progress!

– Lindsay Mazur MS, RDN

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Spicy Tuna Poke Bowl

Spicy Tuna Poke Bowl

Author: Healthy Steps

Serves 2

 

Ingredients 

Sushi Rice:

1 cup cooked brown rice

1 Tablespoon rice wine vinegar

 

Marinated Ahi:

2 Tablespoons soy sauce

1 teaspoon rice wine vinegar

¾ teaspoon toasted sesame oil

1 teaspoon toasted black sesame seeds

2 green onions, thinly sliced

¼ teaspoon red pepper flakes

8 oz. sushi-grade Ahi tuna, cubed (Salmon is a good substitute)

 

Poke Bowl Fixings:

2 green onions, thinly sliced

½ avocado, thinly sliced

½ cup edamame, shelled

1 carrot, cut into matchsticks

2 Persian cucumbers, cut into matchsticks

seaweed (dry or fresh)

pickled ginger

wasabi

 

Directions

  • Sushi Rice:

Cook 1 cup of brown rice according to the package’s directions. Once cooked and still hot, mix in 1 Tablespoon of rice wine vinegar and set aside.

 

  • Marinated Ahi:

In a small bowl, combine soy sauce, 2 Tablespoons of rice wine vinegar, sesame oil, sesame seeds, green onions and red pepper flakes. Cut the ahi tuna into ¼” cubes with a sharp knife. Gently stir the ahi into the marinade. Chill in the fridge for 5 minutes.

 

  • Poke Bowl:

Thinly slice the green onions, avocado, carrot and cucumbers. Assemble the poke bow placing a ½ cup of rice per serving in the bottom of the bowl, top with the poke fixings and enjoy!

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Does Gluten-Free = Weight Loss Friendly?

Many people who cut gluten out of their diet end up spending a fortune of gluten-free products that are highly processed, packed with refined carbohydrates and sweeteners, and cost a fortune. I like the quick tips in this article for sticking to a gluten-free eating plan in waist-line friendly way. All of the meal plans at Healthy Steps are compatible with gluten-free eating, and emphasize real, whole food instead of processed substitutes. If you’d like some individualized support, we’re happy to help guide you in managing your weight and your gluten intolerance. Call us today to schedule an appointment!
Lindsay Pasdera, MS RDN
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