Healthy Steps Recipe Contest

Calling All Cooks! Join our Healthy Steps Recipe Challenge

for your chance to win!

As so many of you have found your way back to a renewed healthy lifestyle, we hear over and over that many of you are now cooking great low carb, low glycemic, fresh ingredient meals for yourselves and your family! So often someone here at the Healthy Steps Weight Loss Center tells us that they’ve fallen in love with cooking either for the first time, or as a renewed occurrence!

Well, let’s share some of your great ideas!

We’d like to invite you to submit your favorite healthy recipe* to share with the online community — and the chance to win a prize.

Photos and/or videos are recommended to help your chances of winning. Three winners will be featured on our blog / social media sources. Here are the potential prizes!

1st Place = $40 supplement credit redeemable at Healthy Steps

2nd Place = $30 supplement credit redeemable at Healthy Steps

3rd Place = $20 supplement credit redeemable at Healthy Steps

How to Submit your recipe:

Please submit your recipes to brennab@healthystepsinfo.com

Entry Dates & Winner:

Last day to enter is April 24th, winner will be announced April 26th

*All recipes must be your creation. Your entry submission declares that the article and/or recipe submitted is your very original recipe/photo.

**By submitting your entry, you are giving Healthy Steps Therapeutic Lifestyle Center permission to use your name, photo and video for marketing and advertising purposes on our social media sources. We will not share any form of personal information other than your first name.

Good luck — and let’s get cooking!

Posted in Healthy Lifestyle, Nutrition, Obesity | Leave a comment

Healthy Steps Recipe Contest

Calling All Cooks! Join our Healthy Steps Recipe Challenge

for your chance to win!

As so many of you have found your way back to a renewed healthy lifestyle, we hear over and over that many of you are now cooking great low carb, low glycemic, fresh ingredient meals for yourselves and your family! So often someone here at the Healthy Steps Weight Loss Center tells us that they’ve fallen in love with cooking either for the first time, or as a renewed occurrence!

Well, let’s share some of your great ideas!

We’d like to invite you to submit your favorite healthy recipe* to share with the online community — and the chance to win a prize.

Photos and/or videos are recommended to help your chances of winning. Three winners will be featured on our blog / social media sources. Here are the potential prizes!

1st Place = $40 supplement credit redeemable at Healthy Steps

2nd Place = $30 supplement credit redeemable at Healthy Steps

3rd Place = $20 supplement credit redeemable at Healthy Steps

How to Submit your recipe:

Please submit your recipes to brennab@healthystepsinfo.com

Entry Dates & Winner:

Last day to enter is April 24th, winner will be announced April 26th

*All recipes must be your creation. Your entry submission declares that the article and/or recipe submitted is your very original recipe/photo.

**By submitting your entry, you are giving Healthy Steps Therapeutic Lifestyle Center permission to use your name, photo and video for marketing and advertising purposes on our social media sources. We will not share any form of personal information other than your first name.

Good luck — and let’s get cooking!

Posted in After Bariatric Surgery, Bariatric Surgery, BMI, Healthy Lifestyle, Nutrition, Obesity, Uncategorized | Leave a comment

Healthy Steps Recipe Contest

Screen Shot 2017-04-04 at 9.28.38 AM

Calling All Cooks! Join our Healthy Steps Recipe Challenge

for your chance to win!

As so many of you have found your way back to a renewed healthy lifestyle, we hear over and over that many of you are now cooking great low carb, low glycemic, fresh ingredient meals for yourselves and your family! So often someone here at the Healthy Steps Weight Loss Center tells us that they’ve fallen in love with cooking either for the first time, or as a renewed occurrence!

Well, let’s share some of your great ideas!

We’d like to invite you to submit your favorite healthy recipe* to share with the online community — and the chance to win a prize.

Photos and/or videos are recommended to help your chances of winning. Three winners will be featured on our blog / social media sources. Here are the potential prizes!

1st Place = $40 supplement credit redeemable at Healthy Steps

2nd Place = $30 supplement credit redeemable at Healthy Steps

3rd Place = $20 supplement credit redeemable at Healthy Steps

 

How to Submit your recipe:

Please submit your recipes to brennab@healthystepsinfo.com

 

Entry Dates & Winner:

Last day to enter is April 24th, winner will be announced April 26th

 

*All recipes must be your creation. Your entry submission declares that the article and/or recipe submitted is your very original recipe/photo.

**By submitting your entry, you are giving Healthy Steps Therapeutic Lifestyle Center permission to use your name, photo and video for marketing and advertising purposes on our social media sources. We will not share any form of personal information other than your first name.

Good luck — and let’s get cooking!

Posted in After Bariatric Surgery, Bariatric Surgery, Healthy Lifestyle, Nutrition, Obesity | Leave a comment

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.

Posted in BMI, Healthy Lifestyle, Nutrition, Obesity | Leave a comment

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

Posted in Healthy Lifestyle, Obesity | Leave a comment

Back On Track Class – May 2017

Posted in After Bariatric Surgery, Healthy Lifestyle, Nutrition, Obesity | Leave a comment

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….”

Posted in Bariatric Surgery | Leave a comment

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

Posted in Bariatric Surgery, Healthy Lifestyle, Nutrition, Obesity | Leave a comment

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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