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If you do nothing else, do these 6 things for yourself...




The Six Building Blocks for a Foundation of Good Health
By Stacey Gretka, BSHN


I'm not in the business of making rules. I often find them far too restrictive for any real or lasting success, but when it comes to changing or creating habits, guidelines are absolutely necessary. Think about it: as a mom of two young children, I am constantly reminding my little ones to brush their teeth, put on shoes, flush and wash, and so on. I build guidelines and reinforce those guidelines until one day, those habits will be formed, and, without a second thought, will be executed. The guidelines and constant reminders will fall away, and they won't feel as though brushing their teeth is an annoying rule enforced by a nagging mother. Reaching for intuitive health as an adult is the same way. Before it becomes part of your routine, part of your foundation, the new or improved life skills will require guidelines. Here are my top 6, must-do guidelines for changing your habits and creating a healthier lifestyle.
1. Eat every 3-4 hours! Your body functions best when it gets a steady and timely energy supply. No need to store excess fat if your body is "confident" that it won't be starved into needing a back-up. 

2. Manage portions. Your stomach can only process around 800 calories at a time, so anything over that is immediately going to storage. Not to mention it stretches the stomach, spikes blood sugar (and therefore insulin response), and overall makes you lethargic. Keep each meal and snack within a safer zone of 300-500 cal and your body will be cruisin' through the day at top metabolic speed.

3. Plan ahead. Consider first that success and change occur only through discipline, then consider that the definition of discipline is "delayed gratification through training and modified behavior." How can you delay gratification? By making a decision ahead of time, and then waiting for the result. When you make decisions ahead of time, you don't leave the outcome to chance (or mood). It allows you to have more control and a more predictable outcome.

4. Stay active. Formal exercise isn't always an option, but calories in vs. calories out will always be the ultimate overseeing rule of weight loss/health. Your body uses a lot just to exist, and your daily activity requires a lot of output as well. Add to that a few intentional times that push your body to be better and stronger, and you'll find yourself feeling unstoppable. 

5. Drink water. You can eat the healthiest food in the world, but it will never reach your cells without water. You can exercise to your heart's content, but you'll never sweat without water. You can have the most efficient and perfectly designed organs, but they'll never filter a thing without water. It's the transportation system for all that goes on within you. Don't miss out by skipping (or skimping on) this crucial component. 

6. HAVE FUN!!! Remember, if your goal is to lose weight (or gain weight, or manage a condition, or improve in your sport...) to be happier, then being miserable while you're trying to reach your goal is defeating the purpose entirely. So enjoy your life, enjoy this journey, and make wise choices that allow you to continue playing the game for as long as possible. 

I also like to remind people who are struggling to sift through the plethora of information that's thrown at them daily to seek guidance from someone they trust. It can be very hard to see the forest for the trees when we are taking on the world, so hire someone whose job it is to help you slow down, focus on one step at a time, and create personal guidelines that encourage positive, intuitive, and long-lasting change. You don't have to do this alone.

Click here for a complimentary consultation with a professional who cares.

The 7 Habits Highly Healthy People Don't Even Realize They're Doing



The 7 Habits of the Highly Healthy

Study after study has shown that many different people can eat the same foods and incur varying results. What these studies don't talk about is how the habits of these people differ, too. In fact, if you ask your favorite healthy person what it is that they do differently, they may not even be able to pinpoint it themselves. So here's a list of the top seven habits that generally healthy people agree they do.



Healthy people subconsciously...

1. Eat Slowly. This might include chewing for a long time before swallowing, clearing out their mouths completely before the next bite, or enjoying conversation while dining. Often, they are the last ones to complete their meal, and usually (though not always) there is food left on their plate when everyone else is done and ready to go.

2. Know About Food Safety. As a result, they often avoid eating at buffets or parties. This isn't because they're worried about losing their diet, but rather about getting sick from food poisoning. The positive side effect is that they don't hang out near (and thus aren't tempted by) the food tables or buffet selection.

3. Move a Lot. They may not even realize it, but healthy people aren't even thinking about running "back upstairs" to grab their coat or shoes. They don't mind multi-tasking, and therefore often are brushing their teeth while walking around, starting laundry, picking out clothes, or even knocking out a few calf raises.

4. Start Small. Knowing they can always go back for more, generally healthy people typically do not fill their plates. Instead, they nab a few bites of each option, and if necessary, go back for a few more bites of their favorite. In fact, you can usually see most of their plate, rather than a heaping pile of food.

5. Listen to Body Cues. Many of your inherently healthy people aren't tracking their water or calories (anymore), but know when they haven't had enough of the necessities like water, veggies, fruit, etc. The same people often know when to stop noshing, when to get up and stretch, and when to call it quits for the day. Overall, honoring their body's needs is so ingrained that they often don't even realize it's happening.

6. Are Aware of Weaknesses. Chocolate covered pretzel weakness? They know it. And they tell others. "Oh, no way, I cannot go to _____, because I cannot resist their _____." You've heard them say it, and that's because the intuitively healthy population is not afraid to share their downfalls in hopes of support.

7. Love Food. Not the act of eating. That's right, they savor every bite, enjoy the rare specialty, and occasionally indulge in their favorites. They appreciate the flavor of each food item (and usually avoid smothering that flavor in sauces). They're often not afraid to try something new, and yet rarely feel obligated to finish a dish. Sometimes eating can be a chore whose only purpose is to fuel the body, so they'll often turn to small, nutrient dense snacks throughout the day and save their taste buds (and cash) for a truly enjoyable meal once or twice a week.


Need help forming more effective habits? Contact TNT today! 


Recipes: 4 Soups and Stews to Warm your Winter





Spinach & Tortellini Soup

Ingredients: 
4 cups low sodium chicken broth
9 ounce whole wheat tortellini package (cheese filling)
4-5 cups baby spinach
Salt and pepper to taste, add in red pepper flakes for an extra kick.

Directions:
-Pour chicken broth and ½ cup of water to a pot.
-Bring chicken broth to a boil and add tortellini till tender, 10-13 mins.
-Stir in spinach until wilted
-Season with salt and pepper and a pinch of red pepper flakes, as desired.



Tuscan Bean Soup



Ingredients:
2 cups dried cannellini beans, soaked over night (can use low sodium cans for a quicker process)
2-3 carrots, roughly chopped
2 celery, roughly chopped
¾ yellow onion, diced
4 garlic cloves, minced
2 cups butternut squash, peeled and cubed
1 zucchini, chopped
4-5 large kale leafs, chopped
1 large waxy potato, peeled and cubed
1 cup chicken or vegetable broth
2 Tbsp red wine vinegar q
1 Tbsp dry thyme, chopped
1 Tbsp dry rosemary, chopped
Salt and pepper to taste.

Directions:
-Chop onions, celery, and carrots.
-Using a large dutch oven, coat pot with 1 Tbsp of olive oil, add veggies above.
-Cook veggies till tender
-Add garlic and combine well.
-Drain the overnight beans and transfer into pot.
-Add 4 cups of water and 1 c chicken broth
-Season with all spices
-Cover until beans are tender.
-Add squash, potato, zucchini and kale leafs plus an additional cup of water and red wine vinegar.
-Reduce heat to low medium, cover for 35-40 mins.

Serve with whole wheat garlic crostini 


Tomato and Cannellini Bean Soup

Ingredients:
1 can of cannellini beans, rinsed and drained
1 red pepper
1 can of spicy diced tomatoes
1 zucchini
½ yellow onion
2 garlic cloves
1/2 c vino seco (dry wine)
1 c water
½ Tbsp complete seasoning

Directions:
-Chop onions, pepper and garlic.
-Preheat a large sauté pan to medium heat
-Add 1 tsp of olive oil, onions and peppers until translucent.
-Stir in garlic to the pot and season with complete seasoning and pepper.
-Add the rest of the veggies (zucchini, tomatoes and beans) stirring occasionally.
-Combine vino seco, and water into the pot.
-Season with salt and pepper (to taste) cover and let simmer for 30 mins. 



Ratatouille


Ingredients:
¼ cup olive oil
1 cup Eggplant, 1 inch cubes
1 cup zucchini and/or yellow squash
¾ pepper (red or yellow), 1 inch cuts
1 yellow onion, chopped
1-2 tomatoes, diced
2 garlic cloves, diced
1 tsp thyme
1 tsp basil
¼ cup red wine vinegar
1 bay leaf

Directions:
-Chop all vegetables into 1 inch pieces.
-Add oil to a large sauté pot, add veggies in order, cooking each for 2 mins before adding the next veggie, stirring occasionally.
-Once all veggies are in the pot, add garlic, thyme, basil, bay leaf and the red wine vinegar.
-Add ¼ cup water, cover and simmer for 25-30 mins.

Serve over a bed of whole wheat pasta, brown rice or quinoa

Three Innovative Products that will Help You Stand Up, Not Stand Out



A couple of months ago, we rounded up the latest and greatest in wearable fitness trackers, yet even just since the New Year, we've seen several new options hitting the market. And the major push, as we expected, is to have something unique, but non-fitness-y. So many people truly are interested in monitoring their progress, and yet announcing to the board meeting that they're trying to lose weight is hardly top of their agenda. More than this, the aging population is also intrigued by tracking their activity, monitoring their blood pressure, and additional biometrics without looking like a walking medical facility. What about the younger crowd? Those who moms and dads are concerned for, but aren't particularly fond of wearing a watch (even the band did get small enough to fit their wrists)? 2016 brought solutions for them, too! Awareness of wellness is definitely the current slogan for the U.S., but we're bringing fashion back. Check these out!



www.wisewear.com
Created by a 94-year-old fashion icon, the socialite collection goes beyond any other fitness tracker or smart watch available - it looks gorgeous. Sure it tracks your activity and updates you on any mobile notifications you might be receiving. Yet, the features also include an optional safety function to send emergency distress signals, geolocation information, as well as sound recordings to contacts of your predetermined choice, putting this statement piece in a class all its own.





Withings is on-point with their options: after just having released their Activite Steel, they now have a family-friendly clip-on disc that doesn't require recharging! The Withings Go is no doubt designed with kids in mind, and priced at only $69 they didn't forget mom and dad are usually the ones responsible for outfitting the kids (sometimes more than once when things magically disappear). The best part of this super simple tracker is the e-ink display, that appears to always be on. It simply ticks off progress showing a star when all the tick marks have been met. Vibrant colors can be worn as a bracelet or as a clip-on (think: shoes). And did we mention you can take it for a swim? Yep, it's even safe for your excessive hand-washing preschooler. More information can be accessed when you sync the Go with its free app, but for most kids the basic display will be plenty. Go, go, gadget tracker!




While it's not here, yet, this is one product you will want to watch. Click the link above to watch the video of how Profusa will continue to change the whole idea of monitoring and tracking this year. The company has already proven miraculous with their original Lumee which has allowed medical practitioners to monitor oxygen levels continuously in patients with Peripheral Artery Disease. This means saved limbs and lives because tissue oxygen levels drop well before advanced signs and symptoms occur.  Now they want to help those with Diabetes monitor their glucose levels without pricking their fingers every two hours, they want to help triathletes monitor blood oxygen levels, blood sugar levels, and blood pressure levels to know when to stop, eat, or hydrate accordingly. Profusa will bring biometric tracking to the world with their innovative biosensors.



6 Ways to Keep Your Commitments This Year




Another year is here and it feels like without warning, we're already off and running. I am afraid to blink! That it might be Thanksgiving when I open my eyes... With the calendar days already ticking off, I am hastily trying to gather my thoughts on how to make and, more importantly, how to keep my New Year's Resolutions.

This year, I'm making smarter commitments. Here's How:

1. Stop resolving and start committing.

Rather than making goals or resolutions that leave room for acceptable failure, make a commitment to yourself. Think about the different connotation that simple word makes: making goals always seems easy because we tend to forgive ourselves if we don't reach them. Commitments are harder to make because of the fear of failure, because breaking a commitment is wrong. In fact, I joke with my clients that there's no way they'd go through with wedding vows that included the phrase, "I'll make it my goal to be faithful to you." Why? Because making a goal says you're okay if you don't reach it. So this year, don't leave room for not reaching your desires, commit. 

2. Be specific instead of intangible. 

"I'm going to learn to play the piano." What does that even mean? How do you define when you've reached this goal? Is it knowing how to read sheet music? Or is it memorizing "Chopsticks?" Or is it something else? Each of us has a different understanding or interpretation of what it means to know how to play the piano. Be very specific and tangible when making your commitments so that you know and can measure when you've actually accomplished something on your list. 

3. Make an action list.

Once you have an idea in mind, you'll need to make a list of actions and items required to accomplish your goal. Take the piano commitment, for example: what do you need to own or have access to if you're going to learn to play the piano? Maybe a piano, lessons, exercises? Make a list. Then you'll have actual, tangible tasks and steps to complete. 

4. Make a timeline or schedule. Track your progress.

Successful marathon runners don't wing it. They have detailed schedules that detail their run lengths, times, nutrition, hydration, and strength training daily leading up to the big race day. That's because breaking things down into manageable portions works. Preventing your brain from becoming overwhelmed by some daunting, intangible goal, making a practice schedule or timeline for items on your action list is a must. From calling arts studios for access to pianos to setting a date on which you'll download the learn piano app, each task is do-able and gets you closer to achievement. And don't forget to track your progress. Whether you put smiley face stickers on your calendar for every day you practice or you use an app like this one, tracking is a great way to make sure you're following through, and allows you to "snap-to" when you notice a week has gone by without a sticker!

5. Visualize yourself reaching your commitment.

What will you look like when you're tinkling the ivories at your family Christmas party? What will you be wearing, whose piano are you playing, who else is there? Recreating the moment in your mind's eye allows you to bust through any doubts of whether your desires are realistic. These day dreams can even help you make the items on your action list (if your version of knowing how to play the piano means playing in long white gloves, you'd better make sure you own a pair)! 

6. Don't do it alone.

You know that writing your "goals" down is always the first step to achieving them. Studies have proven this time and again. Studies have also proven that creating the proper support and accountability system is often what makes or breaks someone's success when the going gets tough. So don't do it alone. Tell your friends, your family, your nutrition counselor what your desires are for 2016 and allow them to help keep you accountable. 


Here at TNT, we make it our commitment to ensure our clients have the support and accountability they need to reach and exceed their own commitments. We're here to help you define and achieve your optimal health and sports performance goals, so give us a call today: 704-549-9550. See you soon!

We bet you've never tried these in-season fruits and veggies!


By Stacey Gretka, BSHN

Shake Up Your Winter Menu with these 10 Uncommon and In-Season Foods

We know the benefits of eating fruits and vegetables, and the added “points” of eating them when they are in-season, but sometimes we still find ourselves stuck in a rut of repeats: potatoes, apples, and pumpkins, oh my! Aren’t there any other options? Yes! There are and they really are unique, easy-to-use, and delicious. We at TNT have collected some of the most unique American fruits and veggies that are in-season this winter, and we want to know: which ones will you try this season?


1. American Persimmon
freeimages.com/ettina82

You may have heard of the wood from these Native Kentucky trees being used for golf clubs, but native their fruits are golden orange or red, sweet, and just as special. They look like tiny apple-tomatoes, are high in vitamins A & C and simply the best in their raw state. Try it sliced and tossed on your next salad, or throw some minced persimmon into your next batch of breakfast muffins. 

2. Chicory
freeimages.com/vevefoto
A slightly bitter, green leafy relative of the endive, this potassium-rich winter veggie usually only gets attention during war time because the roots make a great (caffeine-free) coffee substitute. In fact, many coffee companies still use chicory as an additive to ground coffee. At home, though, you can make an easy salad like this one instead!



3. Cloudberry 
freeimages.com/Bjorn Grake
A very special treat for those who dare to withstand the cold temperatures of states like Alaska or Minnesota, this tart fruit is high in vitamins A and C and according to Scandinavians makes a great spread or liquor! If you manage to get your hands on these goodies, try this easy cloudberry meringue recipe!




4. Glass Gem Corn

Greg Schoen
Actually a hybrid corn developed by Carl Barnes in Oklahoma from ancestral varieties, this “Flint” corn, is best used ground into cornmeal for grits or tortillas, or dried for popcorn! Since it’s still a super unique starch, you’d likely have to grow your own or find some ears at a local farmers market rather than your standard grocer. 



5. Hedge Apple
wikimedia.org/katpatuka
Looking more like a neon green brain than an apple, the Hedge Apple can be found anywhere from Texas to Virginia and is actually an unappetizing, stringy and slimy mess. But the seeds… they’re worth the fight. Toasted and seasoned, they make a fun alternative to the ever common sunflower or pumpkin seeds. Plus, the hedge apple itself makes a great Halloween decoration and - BONUS - they repel insects!



6. Pawpaw

freeimages.com/Kym Parry
My first experience with a pawpaw was when watching The Jungle Book so it shocked me to learn this Baloo-favorite actually grows in 26 states, mostly in riverbeds along the Eastern Shores. Like a toasty, tropic custard, the pawpaw goes great with coconut in decadent desserts like this one, or you can go super simple and healthy by blending the flesh, freezing and eating like dairy-free ice cream (think exotic Yonanas)!



7. Purslane 

wikimedia.org/zoofari
Growing like a weed in even the worst soil, this lemony leaf is a veritable minefield of nutrients! From potassium and calcium to magnesium and iron, this crunchy gem might as well be the next superfood. Best of all? The omega-3 content of healthy purslane (not limp or dried) beats out that of all other green veggies! Impress your friends by making an exotic bean or grain salad flavored with your new favorite herb, sauté some instead of spinach for tonight’s side, or try any one of these 45 Things to do with Purslane!


8. Salsify

freeimages.com/Michael & Christa Richert
Like a skinny rutabaga, this less common root vegetable has a few different color options, all interchangeable, and all great sources of fiber, vitamins C & B6, as well as potassium and even folate. Though it might look like a kitchen-challenge, salsify is incredibly versatile and works in nearly any kind of recipe! Pro-tips: salsify tastes even better after a frost or two and is easier to peel after cooking. Since salsify actually has a notable protein content, it can also stand as the main course in recipes reminiscent of eggplant parmesan. But for starters, try these salsi-fries



9. Sunchoke

freeimages.com/Michael & Christa Richert
What happens when sunflower seeds don’t sprout beautiful flowers? They make sunchokes. You may have heard them called Jerusalem Artichokes, but no matter what you call them the fact remains that they’re in season from now until next spring and they offer iron, potassium, thiamin and of course inulin. Looking a bit like colorful fingerling potatoes, the sunchoke is sweet and nutty. Reminds me a bit of jicama in that it works well raw, baked as chips, or (get this) boiled, skin-removed, mashed and served like mashed potatoes! How easy is that? Season and enjoy!


10. White Sapote

freeimages.com/Jayesh Nair
Okay, this one is originally from Mexico, but now it grows happily in California, Florida, and Hawaii (since the early 1900's). There is more to this creamy apple than meets the eye though: it’s a fragile fruit whose flavor can vary widely from peach to banana, but can easily turn bitter (i.e. one bad sapote shouldn’t turn you from them for good). Be sure your sapote is fully ripe to enjoy its full flavor. Like other warm-weather fruits, the sapote is high in Vitamin C and folate, but it’s also been touted as an anti-carcinogenic, calming gold-mine. If you want to go beyond raw usage, the soft, creamy flesh makes the sapote a great addition to any smoothie, like this one


We hope you and your family enjoy your new found produce favorites this season!



Sources: 
1. 45 Things To Do With Purslane - Chocolate & Zucchini. (2013, September 5). Retrieved October 28, 2015, from http://chocolateandzucchini.com/
2. Bergo, A. (2014, April 28). Paw-Paw Pudding. Retrieved October 28, 2015, from 
http://foragerchef.com/paw-paw-pudding/
3. Blitz, M. (2015, September 29). History, Travel, Arts, Science, People, Places | Smithsonian. Retrieved October 28, 2015, from 
http://www.smithsonianmag.com/
4. Confederate Coffee Substitutes. (1861). Retrieved October 28, 2015, from 
http://www.uttyler.edu/vbetts/coffee.htm
5. Grace Communications Foundation 
http://www.gracelinks.org/
6. Mixed Chicories with Persimmons. (2015, October 2). Retrieved October 28, 2015, from 
http://www.marthastewart.com/857654/mixed-chicories-persimmons
7. Spector, D. (2013, October 29). This Multi-Colored Corn Is Real And There's A Fantastic Story Behind It. Retrieved October 28, 2015, from 
http://www.businessinsider.com/
8. The Holy Enchilada: Creamy Mamey Smoothie - Licuado de Mamey. (2009, August 26). Retrieved October 28, 2015, from 
http://theholyenchilada.blogspot.com/
9. The Root Vegetable Chronicles: One of the ugliest vegetables around (but still tasty!). (2009, February 3). Retrieved October 28, 2015, from 
https://eggsonsunday.wordpress.com/


Your Favorite Posts & Products of 2015



We had a lot of fun this year bringing you the latest in products, recipes, and life-changing stories! Here are your top 10 favorite posts we made this year!

10. Fresh Green Bean Salad

9. I Love Summer Recipes

8. TRX Workout Review

7. New Year, New You Challenge

6. Megan's Story

5. Top Overrated "Health" Foods

4. These Protein Pancakes

Protein Pancakes
Also try with chocolate or banana flavored protein powder!
Makes 2 Servings- 2 eggs or 4 egg whites or ½ cup egg beaters                                                    - 1 cup oatmeal dry - 2 scoops protein powderDirections:      1       Mix together and scoop 1/4 cup per pancake onto on a skillet over medium heat until cooked through.
      2       Can add cinnamon to taste and can be served with sugar free syrup.Exchanges: 2 starches; 4 meats                                     160 calories, 17 g carbohydrates, 28 g protein, 3 g fat

3. Grab n' Go Energy Bites

2. The New Must-Have Kitchen Tool

And your favorite post this year goes to:

1. The Best Way to Wash Your Produce!


We look forward to bringing you more favorites in 2016! Have a request? Post your question, idea, or product on our Facebook, Twitter, or Instagram accounts today!

Our Top Sellers this year:

3. Stay hydrated with good taste and without added sugar!

2. Burn late night carbs while you rest easier than ever (without the sluggish wake-up)!

Your favorite TNT product this year?

1. Click HERE to find out!

Detox Guide (with recipes!) To Kick Start Your New Year!



As the New Year approaches, many individuals consider going on a detox to jumpstart weight loss. These diets typically include a strict regimen of juice-only meals, supplements, and severe calorie restriction. While detoxes have been lauded by celebrities and the media, there are many details that have been kept from the public. The nutrition experts at Total Nutrition Technology have answered frequently asked questions regarding detoxes and gone into detail about the best and safest ways to kick-start a healthy lifestyle.



What is a detox diet?

The term “detox” has become an all-encompassing phrase for numerous non-traditional diets and fasts that claim to “reset the metabolism”, “flush out toxins”, and remove extra pounds. While there are many different types of detoxes, one of the more extreme and dangerous regimens involves drinking only laxative tea, cayenne pepper, lemon juice, and maple syrup for 10 days.



What is a toxin?

A toxin is a poison that can cause disease such as nicotine, air pollutants, water pollutants, mercury, or dangerous forms of bacteria such as E.coli or salmonella.



Do we need to go on detox diets to rid our body of toxins?

No. Our organs are incredibly efficient at removing harmful toxins from the body. The liver is responsible for cleaning toxins and wastes from the blood and separating out the useful nutrients that the body needs for daily functioning. The kidneys filter waste out of the blood which is excreted through the urine. These organs act with the immune system in order to keep us healthy; there is no evidence that a detox diet can enhance what our body is naturally programmed to do.



What are the risks of detoxes?

The more extreme the regimen is, the more likely it is to be dangerous. Some detoxes completely eliminate critical nutrients, such as protein and fat, which can lead to malnutrition. In addition, prolonged detoxes such as juice cleanses can cause an electrolyte imbalance in the body which in some cases results in organ failure. While not all detoxes are this high-risk, it is important to remember that a well-rounded, balanced, and maintainable diet high in fruits, vegetables, whole grains, and lean protein is the safest and best way to nourish our bodies.



What are other ways to jumpstart a new, healthy lifestyle without going on a detox?

Try incorporating aspects of detoxes into your routine without committing to a full detox regimen. For example, replace one meal with a smoothie in order to increase fruit and vegetable intake. By swapping a doughnut for a nutritious smoothie at breakfast, you will begin your day with the necessary vitamins and minerals to nourish and fuel your body.

___________________________________________________________________________

Berry-Banana Breakfast Smoothie

1 frozen, peeled banana

½ cup berries (strawberries, raspberries, blueberries, etc.)

1 tablespoon almond butter

1 cup almond milk (soy milk or skim milk can be substituted)

¼ tsp cinnamon

Exchanges: 2 fruit, 1 protein, 1 dairy



Tropical Green Smoothie


1 frozen, peeled banana

1 cup baby spinach or kale

1 cup pineapple chunks

1 cup almond milk (soy milk or skim milk can be substituted)

1 tsp honey (optional)

Exchanges: 2 fruit, 1 vegetable, 1 dairy



Pumpkin Pie Protein Smoothie

1 frozen, peeled banana

1 cup pumpkin puree

½ cup almond milk (soy milk or skim milk can be substituted)

½ cup Greek yogurt (vanilla or plain)

¼ tsp cinnamon

1 tsp maple syrup (optional)

Exchanges: 1 fruit, 1 vegetable, 2 dairy







On the 12th Day of Fitness...




This is your LAST day to enter: post your progress with the #TNTGaveToMe after completing:

12. Serve up one of these 12 Healthy Winter Meal ideas!
11. Try out one these 11 Kid-Friendly, TV-Free Activities to keep the whole family healthy.
10. Use your Fitness Tracker to reach at least 10,000 steps again today.
9. Read about THESE 9 Easy and Healthy Swaps! Then make another one today.
8. Drink at least 8 cups of water today. Tips!
7. Plan out your next 7 days of meals! Get our TNT Menu & Activity Planner here.
6. Eat six times each today - breakfast, snack, lunch, snack, dinner, snack - spaced 3-4 hours apart.
5. Enjoy the rainbow today! Try to include 5 different colors. Here's how!
4. Having four foods on your plate at each meal.
3. Enjoying three servings of fruit.
2. Gobbling at least two servings of veggies.
1. Completing today's 20-Minute Workout.

Winners will be announced on December 28th!

Bringing leftovers is a breeze with the right equipment! Nab one of these soft-sided cooler bags for half off TODAY ONLY! 

Day Eleven
http://tntfitbits.blogspot.com/2015/12/on-11th-day-of-fitness.html


Day Ten
http://tntfitbits.blogspot.com/2015/12/on-10th-day-of-fitness.html


Day Nine
http://tntfitbits.blogspot.com/2015/12/on-9th-day-of-fitness.html

Day Eight
http://tntfitbits.blogspot.com/2015/12/on-8th-day-of-fitness.html


Day Seven
http://tntfitbits.blogspot.com/2015/12/on-7th-day-of-fitness.html


Day Six
http://tntfitbits.blogspot.com/2015/12/on-6th-day-of-fitness.html#.VnHStUorKM8


Day Five
http://tntfitbits.blogspot.com/2015/12/on-5th-day-of-fitness.html#.VnHLnUorKM8


Day Four



Day Three


Day Two


Day One

On the 11th Day of Fitness...




Don't forget: to enter you need to post your progress with the #TNTGaveToMe after completing:

11. Check out these 11 Kid-Friendly, TV-Free Activities to keep the whole family healthy!
10. Use your Fitness Tracker to reach at least 10,000 steps again today.
9. Read about THESE 9 Easy and Healthy Swaps! Then make another one today.
8. Drink at least 8 cups of water today. Tips!
7. Plan out your next 7 days of meals! Get our TNT Menu & Activity Planner here.
6. Eat six times each today - breakfast, snack, lunch, snack, dinner, snack - spaced 3-4 hours apart.
5. Enjoy the rainbow today! Try to include 5 different colors. Here's how!
4. Having four foods on your plate at each meal.
3. Enjoying three servings of fruit.
2. Gobbling at least two servings of veggies.
1. Completing today's 20-Minute Workout.


The number of calories our kids need varies based on so many factors. Be confident you're feeding your kids the right amount when you schedule a metabolic test (FDA Approved for kids as young as 7)! Order one metabolic test for yourself and receive 50% OFF one for your child (TODAY ONLY)! 

Day Ten
http://tntfitbits.blogspot.com/2015/12/on-10th-day-of-fitness.html


Day Nine
http://tntfitbits.blogspot.com/2015/12/on-9th-day-of-fitness.html

Day Eight
http://tntfitbits.blogspot.com/2015/12/on-8th-day-of-fitness.html


Day Seven
http://tntfitbits.blogspot.com/2015/12/on-7th-day-of-fitness.html


Day Six
http://tntfitbits.blogspot.com/2015/12/on-6th-day-of-fitness.html#.VnHStUorKM8


Day Five
http://tntfitbits.blogspot.com/2015/12/on-5th-day-of-fitness.html#.VnHLnUorKM8


Day Four



Day Three


Day Two


Day One

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