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- ► 2014 (136)
- 10 Healthy On-The-Go-Snacks
- Fun with Food: Thanksgiving Turkey Veggie Trays
- Rubber Bands Make Snack-Time Slices Fresh!
- Portion Control Just Got ALOT Easier!
- TNT Partners with Carolina Body Metrics to Offer R...
- 6 Reasons To Rise & Exercise
- Holiday Eating Survival Guide
- Balsamic Roasted Brussels Sprouts with Bacon
- Meet TNT Health Educator Carol Goodwin
- Oatmeal Breakfast Cookies
- Crock-Pot Roasted Tomato & Vegetable Soup
- Chicken Taco Casserole
- Tips for Dealing With a Picky Eater
- 10 Best Sports Bras
- Spark Your Metabolism: Burn Almost 250 calories in...
- Model gets Photoshop treatment in time-lapse video...
- ▼ November (16)
Archive for November 2013
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).
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?
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 tntgetfit.com to purchase your set!
Tag : Food Tips,
Total Nutrition Technology and Carolina Body Metrics Partner to Introduce a Revolutionary Health and Fitness Solution to the Greater Charlotte Area
FOR IMMEDIATE RELEASE
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.
U.S. News And World Report | By Mitzi Dulan
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.
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.
Carol Goodwin ~ TNT Health Educator, BS, HFS, ACSM
CHARLOTTE SOUTH END
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 -
- 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.
- Leave your house every day as if you are going on a road trip - pack all your food and your workout gear.
- Keep a big bowl of non perishable snack items on your kitchen counter and grab 2 different ones each day to take with you.
- Rotate your fruits and veggies out each week when you choose them at the grocery store to ensure variety.
- 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 .
***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. Carol@tntgetfit.com or call 704-549-9550***
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.
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.