Total Nutrition Technology


Archive for 2013

6 Tips for Setting Your 2014 New Years Resolution

Goodbye 2013...Hello 2014!  And with a new year comes a fresh start to make some changes in life. And for a lot of us making healthy lifestyle changes is on the list!  Effective goal-setting is the foundation to the success of making and keeping those healthy lifestyle changes.  So we've put together 6 basic elements to help you set your goals for 2014 and start the year off on the right foot.

6 Tips for a Successful New Years Resolution

1. Be Specific - Setting goals such as "working out more" or "eating better" are to general and don't have enough substance to keep you focused.  It is important that you define some very specific, detailed and measurable steps that will help you track your progress toward reaching these goals for the New Year.
Example: If you want to "exercise more" set the numbers of days per week you will work out, for how long and what will that activity be.  So you might say that you will workout every morning, 3 times per week, for at least 45 minutes and it will be either the elliptical or running outside. Creating a workout calendar is a great way to help track this goal.  Once you have completed the day's workout cross it off the calendar.  Then count the "X" at the end of the week to see if you have worked out 3 times that week.  It creates accountability and that is a wonderful way to stay on track. 

2. Make It Challenging - Your goal should be realistic and within your current abilities AND should also push you beyond where you currently are..  Now it would be unfair to say that after not working out for the past 6 months that you are going to run a full marathon in just 4 weeks.  It is important to set a reasonable long term goal with clear small steps that take you towards achieving success.   

Example: If running a race is a goal you'd like to set for yourself that's great!  Look online for one of the couch to 3K free training schedules.  This is a great way to try something new that is out of your comfort zone but also challenge you enough to stay motivated and on track.

3. Make Sure Your Goal is Attainable - This is a carry-over from the Challenging tip we mentioned above. Make sure what ever that challenging goal is - that is is achievable.  Don't set yourself up for failure by setting goals that are truly out of your current abilities.  You can always adjust your goals and set new ones as you make progress and successfully reach each step.  

Example:  Trying new exercise classes is a great way to keep your workouts fresh and motivating but taking a 75 minutes hot yoga class in a 108 degree room when you haven't been to the gym in 6 months and have never taken a yoga class before might be taking it too far.  It's ok to get your feet wet - try a beginner's yoga class and then when your are comfortable talk to the yoga instructor about trying a hot yoga class 

4. Set Deadlines - Goals need to have time-limits otherwise they will lose priority and fade away from your daily routine.  If you have set a long term goal that will take awhile to reach make sure you create short-term or intermediate-goals.  Setting these smaller goals will help that long-term goal seem less daunting and keep you focused and on track along the way.

Example: If your long-term goal is to lose a significant amount of weight over a year's time, make sure you set up smaller goals that serve at check points along the way.  That might be losing 1-2 pounds per week or losing "x" number of inches of body measurements.  Having these check points will keep you motivated and give you the ability to focus on the moment instead of the journey ahead.

5. Keep It Positive - Keep it up beat.  Instead of NOT doing things approach your goals from the stand-point of what you DO want to do.  

Example: If you want to reduce the amount of junk food you eat, use positive words when setting your goal.  Say you want to increase the healthy foods you keep in the house and be specific.  Make a list of healthy foods you want to add to your shopping list.  Post it in your pantry or on your fridge to keep you mindful of what you are eating.

6. Be Flexible - Keep in mind that setting goals are not set in stone.  Sometimes unforeseen circumstances come up in life and cause things to have to change.  The key is to be flexible...change...don't stop.  

Example: If sprain your ankle while working out find other ways to exercise.  Forgo the elliptical or running and focus on resistance training and just eliminate the exercising that involve the injured ankle.  Just make the necessary adjustments to work around the injury until things are better. The important things is to adjust to the situation and don't use it as an excuse to abandon your long-term plan.

The New Year is an excellent opportunity to make the positive changes you have been wanting to make.  But remember no one is perfect.  You will have good days and there will be days you will struggle.  Find a good support system.  Surround yourself with others that understand what you are working towards and willing to help - even people that have the same goal as you.  And don't beat yourself up if you have one of those bad days.  Remember what they say... Attitude is Everything.  And if you use these 6 tips for setting your New Years Resolution you will be well on your way to a healthier you in 2014!

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Meet TNT Health Educator Darnell Jones

Darnell Jones ~ TNT Health Educator, BS, CPT, CFI 

Darnell is a Health Educator with Total Nutrition Technology and has innate ability to successfully work with individuals on a personal level concerning their health and fitness goals. He believes that there is nothing better than educating and motivating someone to learn and grow into a healthier lifestyle.  Darnell took a few minutes to share why he loves his work and share some on his favorite tips on achieving a healthy lifestyle

"Customization is key!  Everyone is so different and deserves programs and services that are tailored specifically for them as it relates to reaching optimal health and fitness goals." ~ Darnell

Darnell's Top 5 Tips - 
1. Eat Breakfast every morning to jump start your metabolism
2. If you don't use it you will lose it: Be consistent in your routine no matter what the goal is.
3. Work Smarter not Harder: Learn your target heart rate zones so that you can train with a strategy
4. Correct form before results: Exercises are meant to be functional, make sure you are doing them right before adding heavy loads of weight and risking injuries.
5. Find a support group! Social interaction is a huge form of accountability. Find a workout partner or health educator that will assist you in staying on track throughout your journey.

***If you are in the South End area and would like to learn more about the products/services TNT offers, contact Darnell to see how he can help you realize your goal. or call 704-549-9550***

About Darnell 

Darnell Attended East Carolina and received Bachelors of Science in Exercise Physiology. Background in sports medicine as well as health and wellness promotion. 4 years as ACSM certified personal trainer. Group fitness exercise instructor and metabolic testing specialist. Polar Target Heart Rate Training certification.

Cranberry Cocktail Mealballs

Cranberry Cocktail meatballs

Makes 4 servings ( 4 meatballs each)
-1 lb lean ground beef                                                                                       -½ cup bread crumbs
-1 egg (or equivalent in egg substitute)                                                         -2 Tbsp water
-3 Tbsp minced onion                                                                                       - ¾ cup chili sauce
-1 (8 oz) can jellied cranberry sauce                                                              -1 ½ tsp lemon juice
-1 Tbsp Splenda® brown sugar


1)      Preheat oven to 350 degrees.
2)      In a large bowl, mix together the ground beef, egg, water, bread crumbs, and minced onion.
3)      Roll into small meatballs (about 1"x1").
4)      Bake in preheated oven for 20-25 minutes, turning once.
5)      In a slow cooker or large saucepan over low heat, blend the cranberry sauce, chili sauce, brown sugar and lemon juice.
6)      Add meatballs, and simmer for 1 hour before serving.
 Exchanges: ½ starch, ¼ fruit, 4 meats, ¼ fat            275 calories, 10 g carbohydrates, 33 g protein, 2 g fat

**Recipe from TNT's Get Lean - Get Fit - Get Cooking Cookbook...eBook coming soon!**

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Weigh your Brain and Eat Right Through The Holidays (FREE printable hunger scale chart)

FREE PRINTABLE - hunger scale chart - decide how full you are with this chart! (AWESOME resource for Christmas time!)
Well you made it!  You survived Thanksgiving…even if just by the skin of your teeth.  And if you’re anything like me you’re probably scrambling to get ready for Christmas.  The holidays can be a mix of celebration and stress!  And both of those can get healthy eating off track.  So it’s important to stay mindful of our eating especially through the holidays.
With so many sweet treats around us now 24/7, mindful eating can seem almost impossible.  Stack a hectic schedule and a little holiday stress on top of that and it can become the perfect food storm.  I can relate because I have battled with being an emotional eater and if I am not “mindful”, I can find myself gravitating to food when I am stressed, antsy and simply burning the candle at both ends.  So I wanted to share a little tip that I (and my clients) use to help keep eating in check…it’s a hunger scale.  A hunger scale chart is a wonderful way to help you listen to your body instead of your head before you eat.
If you can identify as an emotional eater, you are not alone.  We all eat for many reasons and being hungry isn’t always one of them.  Stress, anxiety, boredom, social influences, even exhaustion are just a few emotions that can drive us straight to food.  And holidays are the perfect time for these emotions to become elevated.  Using a hunger scale during this eating season is one of the best ways to keep the scale steady.

So when you find yourself standing in front of the refrigerator, over that plate of cookies or in the pantry looking for something to eat, first ask yourself…”Am I really hungry?”  This little graphic might help you answer that question…
If you decide it is more “emotional hunger”, find something to distract yourself or grab a bottle of water.  If it is “physical hunger”, see where you are on the hunger scale.   The goal with the hunger scale is to never start eating below a 3 and to stop eating when you are at a 6:

10           So full, you feel like you will bust
9              Full and Uncomfortable
8              Full
7              Starting to feel full
6              Slight feeling of fullness (good time to stop eating)
5              Neutral- feel energized and comfortable
4              Slight feeling of hunger (good time to eat)
3              Hungry (best not to drop below this)
2              Hungry and light headed
1              So hungry you feel shaky and can’t think straight
                (will be hard to make healthy food choices, watch portions and eat slow)

Remember, it takes the body 15-20 minutes to feel full or satisfied.  Eating slowly and pausing frequently can be helpful in figuring out when you need to stop eating to reach the feeling of 6 after a meal. I like to keep a copy handy of the hunger scale in thekitchen on my fridge and a copy in my purse.  Keeping it handy helps me remember to use it.
You may find that using a tool like this feels a bit foreign at first, especially during the holiday season, and that’s okay.  The key is to be mindful of why you are eating as well as what and how much you are eating.
Here is a simple, easy to use HUNGER SCALE for you to print and start using today.
Let us know how it works for you!

Angela Wilkinson President & Founder BS, DTR, PLSN

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10 Healthy On-The-Go-Snacks

If you like to hit all those wonderful Thanksgiving weekend sales it will be important for you to keep up your energy.  Here are 10 great healthy On-The-Go snack ideas from Shape magazine.  They are perfect for marathon shopping because they are healthy, will keep up your energy and don't need to be refrigerated!  The guidelines for a healthy snacks is that it ranges between 150-200 calories and is a combination of the right carbohydrates (for quick energy) and either protein or healthy fats (for staying power).  

Top 10 Snacks for On-The-Go:

  1. Trail Mix: Make your own by combining 2 parts nuts with one part no-sugar-added dried fruit and put a 1/3 cup serving in a plastic baggie. Or try one of the new pre-packaged options that are already portioned out.
  1. Apple and Peanut Butter: Yes, you can take this with you! Apples do not have to be refrigerated and travel very well. Many companies now sell single-serving packages of peanut butter, which make them very easy to throw in your purse.
  1. Lean Beef Jerky and Unsweetened Apple Sauce: This makes for a great sweet and salty combination. Individually-wrapped beef jerky and single serving containers of apple sauce make this an easy snack to keep anywhere- even in your purse.
  1. Tuna Snack Packs: I found these at the grocery store in the aisle with the regular cans of tuna. These snack packs come complete with a single-serving packet of tuna, some light mayo, relish, and whole wheat crackers. I often take them in the car on road trips for a filling snack.
  1. Popcorn with Dried Roasted Chickpeas: You can find roasted, dried and seasoned chickpeas in specialty grocery stores or you can make your own- add it to some pre-popped popcorn for a flavor, crunchy snack.
  1. Almond Butter and Banana Sandwich on Whole Wheat Bread: Don't just think of sandwiches as lunch fare-options such as this can make great snacks as well. I cut my sandwich into fourths before packing it up so that I can just eat the amount I need. This is good for a day of driving too as one sandwich can serve as 2 or 3 snacks.
  1. Carrot Sticks and a Wedge of Laughing Cow Cheese: If you will be eating your snack in less than 4 hours, this snack works as a portable option as these things can stay unrefrigerated just fine for about that long. If it is going to be longer than that, or you would like to be able to take more fresh options with you, simply get a small cooler with ice packs to keep in your car to keep the food cool.
  1. Snack BarsChoose ones that contain a combination of carbohydrates and protein, such as Luna bars, Kind bars, and Lara bars. I always keep one of these in my gym bag and purse.
  1. Dry Whole-Grain Cereal mixed with Sunflower Seeds: This is a great option that you can seal in a plastic baggie and keep in your purse or desk drawer for several weeks. Use 2 parts cereal and 1 part seeds and limit total serving to 1/3 cup.
  1. Rice Cake with Low-fat Pudding Cup: If you are craving something sweet on the go, this snack is a great option. Choose a pudding cup that doesn't require refrigeration and pair it with a whole grain rice cake for a snack that is a good source of calcium and also provides a little protein and fiber.

What snacks are your favorites?

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Fun with Food: Thanksgiving Turkey Veggie Trays

Total Nutrition Technology

We are always looking for creative ways to help make our Holidays fun and HEALTHY!    There are a lot of holiday recipes out there but we put together some of our favorite ways to serve vegetables!  We love these because they are festive, fun, crowd-pleasing (even the kiddos), inexpensive, quick to make, inexpensive and healthy.  Can you tell we love them?  Well here are a few for some inspiration!

Which one is your favorite?

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Rubber Bands Make Snack-Time Slices Fresh!

via ~ Chobani

Rubber bands make snack-time slices fresh!

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Portion Control Just Got ALOT Easier!

TNT Health Educator: Stacey Gretka


A big part of following any nutrition plan, no matter your health goals, is to know how much you are consuming. Not to mention work towards making sure those portions are the right sizes for you. Short of carrying measuring cups and a food scale with you to dine out, there hasn't been much help away from home on this front. That’s all about to change! 

With the light and portable construction of PortionMate rings, any business trip, vacation, or even picnic in the park is still under your control. The rings nest inside one another for easy transport. They are color coded for quick and easy use, and rather than leveling food into a measuring cup, to dump it unceremoniously onto a plate, these easy-to-clean rings allow diners and dieters alike to enjoy a beautifully presented (and properly portioned) meal or snack. Bonus: because the rings are so easy to use, even kids as young as three are able to understand the concept and properly portion their carbohydrates, proteins, and fats onto their own plates! 

With all these benefits and an amazingly low price, we can’t help but recommend it to our clients. No more guessing and comparing to invisible baseballs and varying size fists, with PortionMate you’ll get every portion just right every time, and that’s why PortionMate gets the TNT Seal of Approval. 

PortionMates are now available through Total Nutrition Technology.  

Start getting your portions right day...visit to purchase your set!

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TNT Partners with Carolina Body Metrics to Offer Revolutionary Health and Fitness Solution


Total Nutrition Technology and Carolina Body Metrics Partner to Introduce a Revolutionary Health and Fitness Solution to the Greater Charlotte Area


CHARLOTTE, NC -- Total Nutrition Technology (TNT), a best in breed provider of customized nutritional programming for over 20 years, and Carolina Body Metrics, operators of the only mobile body composition unit in North and South Carolina, have partnered to introduce a revolutionary health and fitness solution to the greater Charlotte area.  Clients utilizing this unique service will partner with a TNT health educator to develop a custom built nutrition plan and exercise guidelines. Once clients have established their goals and the programs they will use to achieve them, Carolina Body Metric’s BodPod™ will allow each client to track and measure their progress.  The BodPod™ utilizes air displacement technology to quickly and non-invasively provide an incredibly accurate body composition analysis, which has been scientifically established as one of the best indicators of overall health when compared to weight or body mass index (BMI).  This process, which takes less than five minutes and occurs in the privacy of Carolina Body Metric’s mobile testing facility, provides valuable, repeatable and measurable results that TNT’s health educators can use to further refine and customize each clients’ program to ensure that they are making healthy, sustained progress towards their fitness goals. 

Until now, this combination of customized nutritional programming and BodPod™ based body composition analysis has been limited to “major sport” professional athletes and individuals with the time, resources and ability to visit clinical nutritionists and institutional testing facilities such as hospitals or universities.  Everyone else has been left to fend for themselves, cycling through cookie cutter nutritional programs and fads while using highly variable and inaccurate measurements such as body weight, BMI, “body fat scales” or caliper based testing performed by non-certified personnel, to try to measure their progress.  Now everyone—from individuals simply seeking to change their lifestyle to weekend warriors to amateur, semi-professional and professional athletes—can access this combination of cutting edge nutritional programming and technology to more quickly, effectively and efficiently realize better health and performance. 

To celebrate this newly formed partnership, clients will receive a 10% discount off products and services from the reciprocating company.

To learn more about Total Nutrition Technology, please visit or email

To learn more about Carolina Body Metrics, please visit or email
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6 Reasons To Rise & Exercise

U.S. News And World Report  |  By Mitzi Dulan
Posted:   |  Updated: 09/27/2013 6:38 am EDT

With all the hustle and bustle of kids, work and life, it can be challenging to make the time to exercise. But exercising in the morning is a wonderful way to create a positive routine and provides many added benefits beyond just keeping you fit.
1. Better long-term results
Research shows that those who exercise in the morning are more consistent exercisers than those who exercise later in the day. Our bodies love routine. If you force yourself to get up when your alarm goes off, your body will thank you and pay you back by feeling rested and ready for the day.

2. Fewer scheduling conflicts
How many times have you planned on working out after work when something better comes along or you get too tired and just go home? By getting up early, you are less likely to miss out on any fun activities later in the day or get distracted at home or work. Instead of scrambling to finish your "to do" list and missing another workout, plan to do it first thing so you are sure to fit it in!

3. Improved productivity
Exercising increases your productivity and gets your endorphins going. You will be more awake and ready to tackle your day by giving yourself that extra energy boost. Working out can increase your mental clarity for four to 10 hours post-exercise.

4. Boosted metabolism
The benefits of exercise linger throughout the day. You continue to burn calories after the workout is done. Use this benefit during the day when you are eating instead of when you are sleeping. By keeping your metabolism elevated, you will be burning more calories all day long.

5. Better sleep
Studies have shown that women and men who wake up early for regular exercise sleep better than those who routinely exercise in the evening. Since exercise stimulates your body, when you exercise at night, it becomes more difficult to fully relax and drift into peaceful sleep.

6. Better diet.
By knocking out your exercise first thing, you will approach your food differently throughout the day. You will be proud of yourself for getting up and burning some calories, so why sabotage it with an unhealthy lunch? Instead, you will want to continue your positive choices by eating foods that make you feel fresh and energized.

Hungry for more? Write to with your questions, concerns, and feedback.
Mitzi Dulan, RD, CSSD, is a nationally recognized nutrition and fitness expert who inspires people to lose weight and get fit. Mitzi is team nutritionist for the Kansas City Royals and served as team nutritionist for the Kansas City Chiefs for several years. She coauthored, with NFL Future Hall-of-Famer Tony Gonzalez, The All-Pro Diet, which helps people eat clean and get lean. Her next book, The Pinterest Diet: How to Pin Your Way Thin, will be released in October. Follow Mitzi on Pinterest at NutritionExpert.

***Want to get more out of those workouts? Try our IMPACT Pre-Workout supplement today!***

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Holiday Eating Survival Guide

Let’s be honest, from the moment you buy that first bag of Halloween candy until the crystal ball drops on New Year’s Eve, do you ever feel like holiday temptations plot to keep you from sticking to your healthy eating habits?  Sadly the average weight gain between Oct 31- Jan 1st is 7-14 pounds!  So with that said, you may ask yourself… Is it really possible to eat healthy during the holiday season and not feel like you are missing out on all the holiday fun?  Well the answer is definitely yes!  There is a way to approach holiday eating without sabotaging the weight-loss you worked so hard to achieve.  Here is my Holiday Eating Survival Guide. 
Put a Healthy Spin on Family Recipes
Family recipes are always a staple at holiday gatherings.  These recipes can usually be made healthier without sacrificing the flavor you have always loved.  For example, substitute applesauce instead of oil in your cakes, use 2 egg whites in place of a whole egg, and use low-fat dairy products instead of whole fat.  And make holiday treats in smaller quantities. This year bake a small-size cake that the family will finish at one sitting with no tempting leftovers.

Have a Plan
The holidays can be a stressful time. The weeks leading up to the holidays are full of shopping, wrapping presents, going to parties, hosting family and friends, baking and cooking and at the same time keeping the rest of your family in check.  Don’t let any stresses that may arise steer you into poor eating habits.  Having a plan is the best course of action.  Have healthy meals frozen and ready to go for those crazy hectic days.  Keep fresh fruits and veggies on hand when you’re on the go.  And when you get to a party scan the buffet table for the healthiest options beforejumping in.  And when you do sample one of those tasty holiday treats just be mindful of calories and portions.

Being Mindful Doesn’t Mean Depriving Yourself
Changing some habits can keep a diet going without having to give up holiday treats altogether.  For example, make a list of favorite holiday foods and then pick two or three to enjoy this year.  This way you can enjoy yourself without over indulging in all those holiday temptations.

Focus on Family not Food
Plan on activities for which food is not the primary focus. And, when food is an important part of the celebration try and spend that time catching up with family and friends instead of hovering over the buffet table.  And don’t be afraid to let your family in on your plan.  Friends and family are more than happy to help.

Eat Before the Party / Eat Smaller Portions
Don’t skip a major meal like breakfast or lunch because you want to indulge at the party.  Eating a healthy meal or snack before you arrive can help you pass on any tempting treats that will come your way.  And when you do eat at the party, keep you portions in check.  In fact it doesn’t hurt to even keep your portions a little smaller than usual to help avoid overeating.

Make Exercise Time
There are 43,200 minutes in the month of November; surely you can find 30 minutes a day to fit in your exercise. And exercise is a huge outlet for stress.  If you don’t have time to make it to the gym or hop on your elliptical then turn holiday preparations into exercise.  Clean the house at a faster pace.  Park your car at the far end of the parking lot if you are going shopping.  Rake lease for 30 minutes.  Raking leaves is a great way to burn those extra calories.  If you have children involve them in this activity.  You can rake piles and let them jump in them.  What Fun!  Enjoy your time and family while burning calories.

Avoid excessive alcoholic beverages
It is so easy to drink calories.  We can do it mindlessly.  So watch what you drink over the holidays.  Plus as you drink, your will-power can subside and the alcohol can spark you appetite.  Grab a glass of sparkling water with a twist or a diet soda instead of a sugary cocktail.  And don’t forget your water.  It will help you keep up your energy and help curtail your appetite when you are surrounded by all the tastes of the holiday.

The holidays will soon be upon us.  Even though it can be a challenging time to keep healthy eating habits, I assure you it is possible.  Just using a few of these 7 tips can help minimize your caloric intake while still letting you enjoy the holiday festivities.  And it will help keep you from dreading that scale come January 2nd!
What are some of your tips for keeping healthy eating habits over the holidays?

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