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- The 30 Plank Challenge
- TNT Tips for Smart Snacking
- Halloween Vegetable Skeleton
- The Buzz Breakdown: Caffeine Content of Common Foo...
- TNT Food Storage Guide
- Recipe: Crock-pot Apple Cinnamon Steel Cut Oatmeal...
- A New Way to 'Eat Your Vegetables'
- Tips & Tricks for a Healthy Halloween
- 10-minute Flat Belly Workout
- No Excuses No Equipment 10 Min Workout
- Revive Your Veggies!
- Recipe: Slow Cooker Hamburger Soup
- Apple Squash Soup
- Does Diet Soda Make You Depressed?
- Fast Fit Tips from TNT Founder Angela Wilkinson
- 3 Gluten-Free Fall Treats
- Incorporate These Locally-Grown Goodies to Help Wa...
- Slow Cooker Chili
- ▼ October (18)
Archive for October 2013
Check out this 30 Day Plank Challenge. It will send your core strength through the roof! Are you up for the Challenge?
Day 1 - 20 seconds
Day 2 - 20 seconds
Day 3 - 30 seconds
Day 4 - 30 seconds
Day 5 - 40 seconds
Day 6 - REST
Day 7 - 45 seconds
Day 8 - 45 seconds
Day 9 - 60 seconds
Day 10 - 60 seconds
Day 11 - 60 seconds
Day 12 - 90 seconds
Day 13 - REST
Day 14 - 90 seconds
Day 15 - 90 seconds
Day 16 - 120 seconds
Day 17 - 120 seconds
Day 18 - 150 seconds
Day 19 - REST
Day 20 - 150 seconds
Day 21 - 150 seconds
Day 22 - 180 seconds
Day 23 - 180 seconds
Day 24 - 210 seconds
Day 25 - 210 seconds
Day 26 - REST
Day 27 - 240 seconds
Day 28 - 240 seconds
Day 29 - 270 seconds
Day 30 - PLANK FOR AS LONG AS POSSIBLE!!
The importance of planning ahead is to set yourself up for success. Planning can make your life easier and it helps prevent deviation from the program and gets you results QUICKER. At first this may appear to be time consuming and feel awkward but it is important to realize that this is NEW and will get easier over time. We can assure you that proper PLANNING is the ONLY way you will successfully achieve and keep your goals. Just as you would not take a trip w/o a road map to a destination you have never been to before, the same applies to this. Planning is your road map ….
- Pre-measure snacks. For example, if one starch exchange is equivalent to 10 pretzels, count out 10 pretzels and store them in zip-lock snack bags. Then when you need a snack, you can just grab the pre-measured bag and go! This keeps portion sizes in check. This can be done with dried fruits, baked chips, nuts, seeds, and cereals. Some pre-made snacks can even be stored in the car or at work.
- Before leaving the house for the day, pack a pre-measured healthy snack that is easy to consume. This will keep you away from fast food and high calorie convenience foods.
- Don’t shop when you are hungry. It is best to make a list at home and stick to it.
- Try to eat meals and snacks on a regular basis to prevent blood sugar levels from dipping too low.
In order to make this part of your daily/weekly habit you must first put it into practice day in and day out…If you want to achieve a new life style and a new physique then patience is a virtue.
1/2 Head lettuce leaf
1 cup Kraft Lite Ranch Dressing
4 cups assorted cut-up fresh vegetables
red bell & yellow bell paper strips
Line half a small bowl with lettuce for skeleton's hair and then fill with dressing. Place bowl at one end of large tray or baking sheet for the skeleton's head. Arrange vegetables on tray to resemble skeleton's body.
We all know that you can find plenty of caffeine in a regular cup of coffee (80-150 mg per 6oz. cup of brewed coffee). But you might be surprised to learn that there is as much (or more) caffeine in common things you eat and drink throughout your day. Here's a breakdown on the buzz found in common foods and drinks:
Energy shots: ~100 to 280 mg per 2 oz
Energy drinks: ~40 to 200 mg per 8 oz
Starbucks drip coffee: 240 mg per 12-oz ("tall") cup
Generic drip coffee: 135 mg per 8-oz cup
Instant coffee: 95 mg per 8-oz cup
Starbucks espresso: 75 mg per 1-oz shot
Generic espresso: 40 mg per 1-oz shot
Decaf coffee: ~ 5 mg per 8-oz cup
Black tea: 40 mg per 8-oz cup
Green tea: 25 mg per 8-oz cup
Bottled iced tea: ~25-40 mg per 20-oz bottle
Soda (per can)
Mountain Dew: 55 mg
Dr Pepper: 43 mg
Sunkist Orange Soda: 41 mg
Pepsi: 39 mg
Coke: 34 mg
A&W Cream Soda: 25 mg
Barq's Root Beer: 23 mg
Candy bar: usually less than 10 mg
Milk chocolate: 10 mg per 1.5-oz serving
Dark chocolate: 20 mg per 1.5-oz serving
Chocolate milk: 1 to 5 mg per 8-oz serving
Hot chocolate: 5 to 12 mg per 8-oz serving
Ice Cream and Frozen Yogurt
Coffee-flavored ice cream or frozen yogurt: 20-45 mg per half-cup serving
Chocolate ice cream or frozen yogurt: less than 5 mg per half-cup serving
Make your groceries go further!
Compliments of Total Nutrition Technology
The Ultimate Food Storage Guide
The Ultimate Food Storage Guide
Download & print the PDF Food Storage Guide and keep it in your kitchen for
quick reference on storing your fresh fruits and vegetables
Click image to download
If you love chips like my family does but want to make sure you get the best bang out of your calories then I suggest you look into a new snack called Eat Your Vegetables chips by a great company called Snikiddy Foods. First of all I LOVE the story behind this company.
Snikiddy was founded in 2006 by a mom (Mary Schulman) and her mother. And what does Snikiddy actually mean? Well it is a shorten way to say persnickety which means choosy or picky. And Snikiddy Foods has picked only the healthiest of ingredients for this snack chip. The first ingredient in Eat Your Vegetable chip is navy beans which is followed by other veggies like kale, sweet potatoes, and carrots ~ just to name a few. They are non-GMO, gluten-free, vegan, and don't contain MSG. These chips contain Vitamin A but not much sodium. They are available in 5 flavors: Sea Salt, Sea Salt and Lime, Jalapeno Ranch, Italian Herb and Olive Oil and Sour Cream and Onion. I personally found the Sea Salt and the Sour Cream and Onion to be our favorites. They are full of flavor and even quickly became a favorite of the kids.
13 chips in considered a serving of vegetables and count as 1 starch and 1 fat. The fiber content is pretty darn good considering most chips don't offer any fiber - with these chips you get 3 grams of fiber per serving. Now I am not suggesting we all turn to these chips for our vegetable source...I will always suggest consuming fresh veggies however if you are going to grab a chip for that crunchy craving this is a great option. As always, moderation is the key. Keep mindful of how much you eat and I like to suggest getting some snack-size zip-lock bags and portion out the chips so you are keeping track of portion sizes.
You can find these healthy chips at local retailer such as Target, Walmart, Whole Foods, The Fresh Market and many more stores. You can also order them online at Amazon. Be sure you visit their website so you can sign up for a free coupon too!
Until next time...
Founder - Total Nutrition Technology
via POPSUGAR Fitness August 24, 2013
No time. No gym membership. No more excuses. Check out POPSUGAR Fitness's full-body circuit workout. You can do it anywhere. You don't even need any equipment...well maybe just a chair and a wall! The workout takes about 20 minutes. Be sure to remember to warm-up for at least 5 minutes first with a little light cardio. Then just repeat each circuit 2 times...and you all done.
Won't it be nice to check 'exercise' off your daily To-Do List!
How to bring 12 kinds of vegetables back to life
Published by washingtonpost.com : September 17
I tested and found that the following methods work best for reviving each individual vegetable, although times may vary slightly depending on exactly how dry or wilted your produce is. As specified here, cold water means from the tap. Ice water means a combination of three parts cold water and 1 part ice cubes. Use the refreshed vegetables within 24 hours.
ASPARAGUS - Cut 3 / 4 inch from the bottom of each spear. Refrigerate for 1 hour, stored upright in 2 inches of water in a glass. (It’s okay to store the spears this way for up to 24 hours before using.)
BROCCOLI - Cut into florets. Refrigerate for 30 minutes, soaking in ice water. (The florets might float; that’s okay.)
CARROTS - Cut 1 / 2 inch from both ends. Refrigerate for 1 hour, soaking in ice water (peeled or unpeeled).
CELERY - Separate into individual ribs; trim 1 inch from the bottom of each. Refrigerate for 1 hour, stored upright in 2 inches of water in a glass.
CHIVES - Trim 1 / 2 inch from both ends. Refrigerate for 30 minutes, soaking in cold water.
GREEN BEANS - Snip off the stem ends. Refrigerate for 1 hour, soaking in ice water.
GREEN CURLY KALE - Trim 1 / 2 inch from the stem ends. Refrigerate for 1 hour, soaking in cold water.
LACINATO (TUSCAN) KALE - Trim on the diagonal 1 inch from the stem ends. Let stand at room temperature or refrigerate for 60 to 90 minutes, stored upright in 3 inches of water in a glass.
PARSLEY, BASIL AND MINT - Trim 1 / 2 inch from the stem ends. Refrigerate for 4 to 6 hours, stored upright in 2 inches of water in a glass.
ROMAINE AND OTHER HARDIER LETTUCES - Tear each head into separate leaves. Refrigerate for 30 to 45 minutes, soaking in cold water.
SPINACH - Refrigerate for 30 minutes, soaking in cold water.
SWISS CHARD - Trim on the diagonal 1 inch from the stem ends. Stand at room temperature or refrigerate for 60 to 90 minutes, stored upright in 3 inches of cold water in a glass.
This recipe contains an affiliate link.
Slow Cooker Hamburger Soup
Makes: 8 Servings
1 lb. lean ground beef
1/4 tsp pepper
1/4 tsp dried oregano
1/4 tsp dried basil
1/4 tsp seasoned salt
1 envelope onion soup mix
3 c boiling water
8 oz can tomato sauce
1 Tbsp soy sauce
1 c chopped celery
1 c chopped carrots
1 c cooked macaroni
1/4 c grated parmesan cheese
Brown beef in skillet. Drain any excess fat. Put meat in slow cooker. Add pepper, oregano, basil, seasoned salt and onion soup mix. Stir in water, tomato sauce and soy sauce. Add celery and carrots.
Cook on LOW for 6-8 hours
Turn on HIGH and add macaroni & parmesan cheese. Cover & cook on HIGH for 10-15 minutes.
EXCHANGES: 2 Meat, 1 Veg, 1/4 Starch
**Recipe can easily be doubled or tripled.
***Add additional vegetables like zucchini, spinach or kale
For more great recipes like this...be sure to LIKE us on Facebook!
via ~ Taste of Home
- 1 large onion, chopped
- 1/2 teaspoon rubbed sage
- 2 tablespoons butter
- 1 can (14-1/2 ounces) chicken or vegetable broth
- 3/4 cup water
- 2 medium tart Appless, peeled and finely chopped
- 1 package (12 ounces) frozen mashed squash, thawed
- 1 teaspoon ground ginger
- 1/2 teaspoon salt
- 1/2 cup fat-free milk
- In a large saucepan, saute onion and sage in butter for 3 minutes or
- until tender. Add the broth, water and apples; bring to a boil.
- Reduce heat; cover and simmer for 12 minutes.
- Add the squash, ginger and salt; return to a boil. Reduce heat;
- simmer, uncovered, for 10 minutes. Cool until lukewarm.
- In a blender, process soup in batches until smooth; return to pan.
- Add milk; heat through. (Do not boil.) Yield: 5 servings.
Nutritional Facts: 1 fat, 1 starch, 1/2 fruit.
The Sad Truth About Diet Soda
Reblogged from rodalenews.com
Diet soda is filled with genetically modified ingredients and, despite the "diet" part, doesn't actually help you lose weight, according to a number of studies suggesting that it contributes as much to weight gain as regular soda.
The newest diet-soda downer? Depression, according to a new study from the American Academy of Neurology.
The researchers tracked 263,925 people between the ages of 50 and 71. For a year, investigators measured participant consumption of beverages like soda, fruit punch, and coffee. A decade later, study enrollees reported on whether or not they had been diagnosed with depression in recent years.
How to Combat Diet-Soda Belly
Even after researchers adjusted for physical and social factors that could contribute to depression (age, sex, race, education, and physical activity, for instance), they saw a strong link between soda consumption and depression. People who drank it were 30 percent more likely to suffer from depression than people who didn't, and people who consumed fruit punch were 38 percent more likely to develop depression. Those who consumed diet versions of those drinks had an even greater risk of depression than those who drank sugar-sweetened drinks.
"Our findings are preliminary, and the underlying biological mechanisms are not known," explains study author Honglei Chen, MD, PhD, a tenure-track investigator in the epidemiology branch at the National Institute of Environmental Health Sciences (NIEHS). "[But] they are intriguing and consistent with a small but growing body of evidence suggesting that artificially sweetened beverages may be associated with poor health outcomes."
9 Disturbing Side Effects of Soda
Next time you need a pick-me-up? Consider one of these healthier alternatives (or one of our 8 Healthy Sodas) for a refreshing boost:
Coffee. The soda-shaming study wasn't all bad news. Coffee drinkers who enjoyed four cups per day were about 10 percent less likely to develop depression than their java-free peers. That’s no surprise, since coffee is rich in antioxidants and might even protect against diabetes.
Green tea. It delivers the caffeine kick you crave, plus a lot more. In addition to fighting cancer and lowering blood pressure, green tea is a natural brain booster: It contains an amino acid called theanine, which enhances mental performance, according Keri Glassman, RD.
Super smoothie. Whip one up at night, and save it to enjoy at work tomorrow. Fruits and veggies are natural mood lifters, but so is chocolate—toss in a dark variety for a healthy helping of caffeine. Need some suggestions, check out some of these awesome smoothie recipes.
FULL STORY LINK: http://www.rodalenews.com/effects-diet-soda
Tag : Wellness,
Total Nutrition Technology Founder ~ Angela Wilkinson
Angela's passion for sharing everything she knows about living a healthy life is evident – she strongly believes that good health is contagious and she loves spreading it!
Here are 2 fast fit tips Angela shares to help others during their weight loss journey:
- 1. Watch out for those BLTs...Bites, Licks & Tastes! They can quickly add up unaccounted calories at the end of each day.
- 2. No will Power? No worries. Instead focus on developing "skill power". Skill power will act as your armor helping you make the right choices. Once you develop this skill achieving your goals will be a reality!
A little about TNT Founder Angela Wilkinson:
Angela developed a passion for living healthy after dealing with some personal struggles with her own weight and body image. It took a lot of hard work and education about food and her body but she found that passion for being healthy. That’s right, not a passion for being ‘skinny’, a passion for being healthy! And that journey inspired her to want to help others do the same. In 1993 that passion became the start of Total Nutrition Technology (TNT). And for the past 21 years TNT has been promoting wellness through personalized nutrition and fitness programs on an individual and group basis throughout the country with clients ranging from adolescents to professional athletes.
Angela enjoys maintaining her healthy lifestyle by participating in weekly activities such as cycling, running, hiking and weight training. She is happily married with two young beautiful children.
Staying Healthy Through the Winter Months
Part Two: Eating Local and In-Season
Eating locally grown produce is certainly a trendy topic these days, and with pretty good reason. I’ve always been a big fan of eating what my region has in-season. For one, in-season produce that’s been picked just hours before making it to my table has a distinctive taste that sets it apart from its grainy supermarket counterparts. Not to mention, what’s in-season often costs much less thanks to the laws of supply and demand. But beyond taste and budget is good nutrition and that really is the key to staying healthy all year round. Here are a few good reasons for eating locally:
Fresh-picked has time to ripen on the vine/root/stalk. True ripening allows nutrients to fully develop, and fully developed nutrients are more “bioavailable” and useable by the body.
Bruising is just plain bad. Foods that have to travel a long way are subject to bruising which can damage the tissues of the produce, and subsequently the phytochemicals we call nutrients, and the taste.
Fresh-picked produce contains higher water-activity. And who isn’t trying to get more water these days?
Energy-efficiency helps everyone, including farmers. When food has to travel by truck across the country, a lot of extra emissions are spewed into the air. Consequently, those emissions generally settle on roadside-grown produce. Those roadside-grown corn fields have some hefty levels of CO2 on them. Not to mention in that in 2005 alone, the produce imported into California via airplane spread 70,000 tons of CO2. What doesn’t get washed, boiled, or cut off, definitely goes into your body. Yuck! Unfortunately, the worse the air-quality, the higher the incidences of asthma, missed school or work days, hospital admissions, and even premature deaths. But indirectly, the worse the air-quality, the harder it is for farmers to grow healthy plants, meaning less crops for them to sell. And to continue to make a living for their families, that means they’ll have to sell their crops at a higher premium, which, you guessed it, gets passed on to you and your family’s grocery bill. Not enough motivation for you? Add to the above the recent government shutdown, which means that the already under-staffed FDA will be on hold, along with most (up to 90%) inspections for imported seafood, fruits, and vegetables. Keep a closer eye on what goes in your belly, by knowing exactly where it comes from.
The benefits of eating produce that are locally in-season go beyond coincidence. No matter your beliefs, it’s hard to deny the strong alignment of benefits to humans and animals from locally grown produce with what ails them in the corresponding season. For example, in areas of the world close to the equator surrounded by non-potable salt water, where hot days put people and animals at higher risk for dehydration, coconuts grow. Why does this matter? Coconuts can be a clean source of water that contain the dehydration-preventing electrolyte potassium. Citrus fruits, also have a high water activity, and grow in regions where more water is often needed by its inhabitants. More fun facts: come cold and flu season, like we are approaching here in most of the states, foods that contain the flu-fighting nutrients Zinc, Beta-Carotene, Vitamin E, and Vitamin C come into season, too.
So, what should you be filling your cart (or reusable tote) with these days to help keep you healthy through the winter? The best bet is to search your local farmers markets and roadside stands for what’s in season nearest you, but for those that are here along the south-eastern seaboard, this list should suit you:
- Sweet Potatoes
- Winter Squash (Acorn, Spaghetti, etc)
- Tree Nuts (almonds, pecans, walnuts, etc)
- Bell Peppers
- Hot Peppers/Chiles
By incorporating these yummy, locally-grown and in-season crops into your daily routine, you’ll find the frequency of sick days goes down substantially (so you can use them for something way more fun). Not to mention, your taste buds will be happy campers, too. From the simple addition of some peppers to your salad to a quick afternoon snack of apple slices and pecans to a more complex pumpkin-carrot and ginger soup, you can add these goodies regardless of your level of skill (or amount of spare time). A smoothie incorporating pears and beets is another fun way to start the day, and thanks to our warm fall down here in the Carolinas, we’ve had another go round with tomatoes and strawberries. Throw a few strawberries in to your smoothie to help mask the earthy flavor of beets. So pull out your Pinterest and find some fabulous recipes and ideas that work in these in-season and locally-grown treats to help keep you healthy this winter.