Total Nutrition Technology


Archive for November 2013

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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Balsamic Roasted Brussels Sprouts with Bacon

via ~

  • Makes: 4 servings
  • Serving Size: 3/4cup

  •    pound Brussels sprouts, trimmed
  •    2 tablespoon balsamic vinegar
  •    tablespoon olive oil
  •    1/4 teaspoon black pepper
  •    1/8 teaspoon salt
  •    slices bacon, crisp-cooked, drained, and crumbled
  •    teaspoons finely shredded lemon peel (optional)

  1.  Preheat oven to 400 degrees F. Cut large Brussels sprouts into lengthwise quarters or cut small sprouts in half. In a large bowl toss together sprouts, 1 tablespoon of the vinegar, and the oil until sprouts are lightly coated. Sprinkle with pepper and salt; toss to coat.
  2.  Place Brussels sprouts in a single layer on a baking sheet. Roast for 20 to 30 minutes or until sprouts become brown and tender, turning sprouts every 10 minutes.
  3.  Transfer Brussels sprouts to a large bowl. Drizzle with the remaining 1 tablespoon vinegar and sprinkle with bacon. If desired, garnish with lemon peel.

PER SERVING: 108 cal., 5 g total fat (1 g sat. fat), 4 mg chol., 195 mg sodium, 12 g carb. (4 g fiber, 4 g sugars), 5 g pro.

Exchanges: Vegetables: 1.5,  Fat: 1

For more recipes from Diabetic Living visit:

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Meet TNT Health Educator Carol Goodwin

Carol Goodwin ~ TNT Health Educator, BS, HFS, ACSM

Carol is a Health Educator with Total Nutrition Technology and has been putting her expertise and passion to use by help others realize their true health and fitness potential.  It is certainly more than just a job for her and she took some time to share why she loves her job and also provide some useful tips that can help during your personal journey of health.

" I love to see the changes in my clients! Its like we are doing makeovers from the inside out! If I can inspire even the smallest bit of a change - its worth it to me." ~ Carol

Carol's Top 5 Tips - 
  1. The grocery store is "the other fast food" choice. Get in the habit of running in and out of the grocery store vs waiting in the drive-thru.
  2. Leave your house every day as if you are going on a road trip - pack all your food and your workout gear.
  3. Keep a big bowl of non perishable snack items on your kitchen counter and grab 2 different ones each day to take with you.
  4. Rotate your fruits and veggies out each week when you choose them at the grocery store to ensure variety.
  5. Draw lines on your water bottle to set "drinking goals" - for example, draw a line 1/2 way down. Try to drink down to that line by 12 noon.

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

About Carol
Carol first joined Total Nutrition Technology in 2008 and is the acting Area Manager for the North Charlotte Region. She holds a BS in Health Education and is also a Certified Personal Trainer. In addition Carol has certifications in Massage Therapy and Weight loss counseling. She chose TNT because of the "cutting edge" type of approach in the industry and the high level of personalization in the customized programs. In addition, this type of service attracts a "can do" type of clientele, which I am grateful for every day. 

Oatmeal Breakfast Cookies

Makes 12 bar cookies
1/2 mashed banana (about 1 large)
1/2 cup natural peanut butter (or non peanut)
1/2 cup honey
2 tsp vanilla
1 cup rolled oats
1/4 cup whole wheat flour
1/4 cup ground flax seed (or an add’l 1/4c flour)
1/4 cup vanilla protein powder (+2TB of water if dough is too thick)
2 tsp ground cinnamon
1/2 tsp baking soda
1/2 cup dried cranberries or raisins

Prepared 8x8 pan sprayed with cooking spray
1.Preheat oven to 350°F. Lightly coat two cookie sheets with cooking spray; set aside.
2.In a large bowl, stir together banana, peanut butter, honey, and vanilla.
3.In a small bowl, combine oats, flour, ground flax, protein powder, cinnamon, and baking soda.
4.Stir the oat mixture into the banana mixture until combined. Stir in dried cranberries.
5.Spread into the prepared 8x8 pan and smooth evenly.
6.Bake for 14 to 16 minutes or until browned. Cool completely in pan then cut into 12 bars..
7.Store in an airtight container for up to 3 days.  Freeze well for up to 2 months; thaw before serving.

Exchanges: Per square = 1 Starch, 1 Fat, 1 Fruit*

*Exact exchange amount may vary based on serving size and alterations, when in doubt overestimate in an exchange to be safe or contact your TNT Health Educator.

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Crock-Pot Roasted Tomato & Vegetable Soup

via ~

There is just something so cozy about a bowl of soup on a cold Fall day.  It's even better when it's healthy and was made in the Crock-Pot while we are at work!  

Makes: 8 Servings


  •  tablespoon olive oil
  •  medium onion, chopped
  •  stalk celery, sliced
  •  medium carrot, chopped
  •  teaspoon bottled minced garlic (2 cloves)
  •  14 - ounce cans reduced-sodium chicken broth
  •  cups cut-up, peeled, and seeded butternut squash
  •  14 1/2 - ounce can fire-roasted diced tomatoes or one 14-1/2-ounce can diced tomatoes, undrained
  •  15 - 19 - ounce can white kidney beans (cannellini beans), rinsed and drained
  •  small zucchini, halved lengthwise and sliced
  •  cup small broccoli and/or cauliflower florets
  •  tablespoon snipped fresh oregano or 2 teaspoons dried oregano, crushed
  •  1/4 teaspoon salt
  •  1/4 teaspoon freshly ground black pepper
  •  Freshly shredded Parmesan cheese (optional)


  1.  In a 4-quart Dutch oven, heat oil over medium heat. Add onion, celery, carrots, and garlic; cook for 5 minutes.
  2.  Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese. Makes 8 side-dish servings.


  • Slow Cooker Version: Omit olive oil. In a 3-1/2- to 4-quart slow cooker combine onion, celery, carrot, garlic, broth, squash, tomatoes, beans and dried oregano (if using). Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours. If using low-heat setting, turn cooker to high-heat setting. Add zucchini, broccoli, fresh oregano (if using), salt and pepper. Cover and cook 30 minutes more. Serve as above.

Nutrition Facts Per Serving:

PER SERVING: 92 cal., 9 g total fat (3 g sat. fat), 51 mg chol., 530 mg sodium, 22 g carb. (3 g fiber), 6 g pro.

Diabetic Exchanges

Meat: 1.5; Vegetables: 1.5; Starch: 1
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