Archive for February 2014
Milky Mama Basket
By: Stacey Gretka - TNT Health Educator
Being a milky mama can be easy with the right foods. Try to include some of these in every snack and meal of every day. An asterisk (*) indicates the food item will help the milk to let down the first time, while all are helpful in increasing your supply, and helping to make Babyfit strong and healthy!
• Lactation Cookies* (contains oats, brewer’s yeast, and flax)
• Oatmeal*
• Beer*
• Raw Almonds (or cashews or macadamia nuts)
• Spinach (and other dark leafy greens)
• Carrots (and other orange-red root veggies like beets or yams)
• Hummus (and other legumes, like lentils and lima beans)
• Flaxseed (and other healthy fats, makes your milk fattier)
• Papaya (be careful with certain medications)
• Asparagus
• Brown rice
• Apricots (especially dried)
• Salmon (makes your milk fattier)
• Water!!*
If you have a hard time getting your milk to come in after 3-4 days or your supply seems low, you can try Fenugreek Tea (like Mother’s Milk) or Barley Water. Both should be consumed warm and with a small amount of sweetener to taste. Hot showers almost always work, too!
Did you know Total Nutrition Technology has a great program called TNT Moms...each plan is custom-designed, whether you are pre-natal, pregnant, or post and ready to get back into your fighting shape. Click here to learn more!
TNT's NEW COOKBOOK ~ Get Lean Get Fit Get Cooking ~ Now Available!
TNT's Get Lean Get Fit Get Cooking eCookbook
NOW Available!
TNT's Get Lean Get Fit Get Cooking is delicious proof that eating healthy doesn't mean you have to give up your favorite recipes. A collaboration of client and health educator “all-time” favorite recipes collected over the past 21 years, this cookbook is packed with over 80 recipes...making it so easy to enjoy healthy meals with family and friends. An added feature: all recipes have been tagged with exchange values to help take the guess work out of your cooking.
TNT's programs are based on “exchanges”- a meal planning system designed by the American
Diabetes Association and American Dietetic Association that gives you options
to substitute one item for another, while keeping your daily intake balanced
according to your health educator’s recommendations. A section of this cookbook is dedicated to
exchanges for your to reference and servings are also listed within the recipes
to help with exchange amount and portion control.
Includes more than 80 recipes including:
Breakfast
Snacks
Appetizers
Soups & Salads
Main Dishes
And Desserts
Available for immediate download at time of purchase
PDF format
Only $9.95
10 Healthy Valentine's Day Gift Ideas for Your Family
By: TNT Founder & President - Angela Wilkinson
Valentine’s Day is a time to celebrate love but who says it has to be a time for huge boxes of chocolate and fancy dinners?
In my family, we actually make it a point to celebrate the love we have for each other every day BUT on Valentine’s Day we shout it from the roof tops! So is giving someone a box of bonbons really a loving gesture or are there other ways to show others how much they are loved? I certainly think it’s the latter! Here are 10 Healthy Valentine’s Day ideas, that my family uses, to have a loving heart healthy Valentine’s Day that the whole family can enjoy…
- Create a custom coupon bookletA heartwarming thoughtful gift is the best type of gift to not only give but also receive. And there is nothing better then a custom handmade coupon booklet. It’s perfect for kids to give to parents, parents to give to kids and Mom and Dads to give to each other. Coupons from kids can include age-appropriate chores, such as ‘cleaning room’, ‘help with laundry’, ‘help empty the dishwasher’ to coupons from parents ranging from ‘one on one time’ without siblings, and ‘pick dinner for the night‘ to ‘child get to be personal trainer for 1 hour’.
- Have a heart healthy dinner at homeEating has become a huge focus of celebrations and Valentine’s Day is no exception. But instead of eating out at a restaurant, make a heart healthy meal at home. Come up with a theme for dinner and plan from there…maybe plan for a a red food dinner in honor of Valentine’s Day. Here is a yummy heart healthy recipe that would be a perfect choice for the whole family to celebrate Valentine’s Day.
- Give fruit flowersRoses are nice but yummy flowers made of fruit is even better. You can order a fruit bouquet but making them at home is easier than you think. I love these strawberry roses!
- Plan a family day outsideTaking time for the whole family can be a challenge but planning an outside family activity for Valentine’s Day is the perfect time to make plans. Go on a hike or go ice skating. Get creative and think outside the box. The key is to get the whole family moving. Why not take the whole family out for laser tag! It’s fun, it’s exercise and the kids will have a blast!
- Have a Valentine’s Day dance party at homeI love any activity that gets kids moving. Dancing is the best kind of exercise. Spend the night having a dance party (Here is a list of fun kid dance party songs). Maybe you have a Wii and can follow along to a Just Dance game or simply put some music on the radio (or phone) and dance the night away. Don’t forget to play some oldies but goodies…your kids will love it!
- Have family talent showFamily time and laughter is the best combination. And what better way to have that combination than a family talent show. The acts could be love song serenades or magic tricks with Conversation Hearts candies instead of coins. A comedy act can even show loved ones you care as long as the ribbing is playful:)
- Make a breakfast surpriseStart your Valentine’s Day off right with a special breakfast. Shape into hearts everything that you possibly can, like pancakes and toast. Keep the color scheme red and pink with lots of berries. And you would be surprised at how much more fun milk is to drink when it’s pink.
- Have a scavenger huntThis is one of my favorites! Now this takes a bit of planning, but is a really fun activity for the whole family. Create a scavenger house around your house or entire yard if weather permits.Create the clues so the answers are compliments to each family member. One could be “Avery’s gorgeous eyes are the color ____.” Your next clue is near a chair in that shade.
- Skype or Facetime with long distance family membersIt’s hard to be away from family and loved ones. Valentine’s Day is a great opportunity to tell those far away how much you love them. So get in front of the computer and Skype or Facetime and spend a few minutes with those you love that don’t live so near.
- Make it dark chocolateIt is hard to resist chocolate let along on Valentine’s Day. So if you are going to indulge in some sweets make sure it is dark chocolate. There are several health benefits to dark chocolate; it’s good for your heart, good for your brain, actually helps control blood sugar levels, full of antioxidants and is actually high in vitamins and minerals!
So hopefully these inspire you to go and create a fun and healthy Valentine’s Day that celebrates love by being together as a family and not just giving sweets.
If you have any of your own healthy Valentine’s Day ideas, I’d love to hear them!
TNT Founder & President - Angela Wilkinson
TNT Founder & President - Angela Wilkinson
Part 5 of 5: Why a TNT Health Educator is the Right Choice for Those Looking for Permanent Success
By: TNT Health Educator - Stacey Gretka
Part 5 of 5
Well we've looked at several different options that are available on the market today. It's been a lot of information...but we aren't finish yet! You might be thinking "so what’s left"? We've saved the best for last...working with a Certified, RD-Supported, Personal Health Educator, like those from Total Nutrition Technology (TNT).
The Good: We actively combat falling into any of the “bad” or “ugly” categories we've talked about in this series. TNT is a time-tested, evidence-based company that has been around for over 20 years and is physician endorsed. We have Registered Dietitians that oversee every plan we build. We have degrees and certifications in a wide-variety of fields from Human Nutrition to Exercise Science to Psychology and so much more. You not only get a one-on-one experience, you really get a whole team. And, you can trust us. We really listen to your needs and goals. That means you’re saying “I want to lose some weight,” but we know you’re thinking, “I want to look great for my spouse again.” You’re saying, “I want to get off this cholesterol medication,” but we know you’re thinking, “I want to not only be there for my kids, I want to be there with them, playing.” You’re saying, “I want to gain some muscle,” but we know you’re thinking, “I want to be more confident in my swimwear so I can finally pick up that hottie in apartment 3E.” We totally hear you, and we’re absolutely going to customize a plan that gets you there. It’s not one-size fits all, so it’s not catchy and will never be a fad, but we like it that way. And so do our clients. There are no mandatory supplements (though we do have an awesome supplement line that works, is clean, natural, and not overkill), or weird hormone shots. There are no shakes or pre-prepared foods –again, we want to teach you how to live YOUR real life in a real healthy way.
The Better: We become your coach, your teammate, your friend. That means we’ll laugh together, and probably cry together, too. Life is fun, and also, pretty hard. It’s not always easy to set goals for yourself and then actually reach them. There are challenges like work, family, health, finances, and more. We’re here to help you through those. Our experience allows us to overcome challenges in time-tested and/or revolutionary ways. We can Skype your sessions, we can build you a plan so that you can feed yourself and your spouse for less than $6 a day, we can help third shifters and fixed incomes and new moms and professional athletes and and and. We are able to share what other clients have tried and with a team, rather than being independent, we are able to collaborate and provide you with a lot of answers. We’re going to walk with you from start to “finish,” supporting you, picking you back up, and cheering for you all along. The graduates of our programs often become our friends and we find ourselves continuing to check in well beyond their completion.
The Best: We WANT you to succeed, and that does mean you’ll no longer need us anymore. I often find myself telling people that I feel it is my job to work myself out of a job. We want you to succeed and for us, that means you’ll never need to spend a penny on a weight loss, health management, or sports performance program again. Not us, not anyone like us, and not a single fad diet, shake, or cleanse. We teach you how to do it on your own. We get you there, and you keep you there. Honestly, comparatively speaking, you’ll spend less on us than you will on all your other attempts. How can we do that? We know that your success means you’ll tell others. And then, we can help them, too.
The Best of All: Your goal, no matter what it is, will be achieved in the healthiest way! You won’t lose weight (and also lose nutrients). You won’t gain muscle, (but lose flexibility or recovery time). You won’t finally get off that medication (simply to start another one). And our possibilities go far beyond weight loss, muscle gain, and condition management. We’ve helped women overcome fertility concerns, we’ve helped athletes win, we’ve helped children expand their horizons, and so on. Because we’re completely customized, whatever your desire is for your health this year, we can not only point you in the right direction, but make sure you get there, too.
Do yourself a favor this year, and all your years remaining, contact a TNT Health Educator for a FREE assessment today!
Meet TNT Client Jean
For over 20 years, Total Nutrition Technology has been helping men and women realize their health and fitness goals. Whether you are looking to lose weight or take your health and fitness to the next level, TNT has the knowledge and passion to get you there.
We'd like you to meet TNT client Jean. As a police officer, Jean had always been a fitness enthusiast and in good shape. Her job required her to stay in good physical condition, so exercise and eating well was a regular part of her life. But then an accident on the job brought everything to a stand still. She wasn't physically able to do her job for awhile let along exercise and Jean quickly found herself out of shape. After her injury healed, it was time to get back on track and that's where Total Nutrition Technology and TNT Founder & President Angela Wilkinson came into the picture. With Angela's extensive knowledge and expertise , Jean found herself back on track and exceeding her own expectations. Armed with a new eating plan and workout routine, in just 3 months Jean has lost 13 pounds, lost 12% body fat and lost a total of 15 inches! Now that's progress!
Jean has taken her passion for being healthy to the next level and has started competing in regional CrossFit events proving that with a little hard work and the right team, you can accomplish anything. "I couldn't have done it without Angela and Total Nutrition Technology," said Jean. "Total Nutrition Technology not only got me back to where I was physically but took me far beyond that...I am in the best shape of my life," added Jean.
For more information on how TNT can help you realize your health and fitness goals contact a TNT Health Educator and schedule your FREE health assessment today!
Be sure to follow TNT on social media
Sign up for Total Nutrition Technology's Monthly Newsletter
10 Reasons to Add Chia Seeds to Your Diet
Ok...so when you here chia seeds you might be thinking..."is this the ch-ch-ch-chia...chia seed"? And the answer to that question is...yes! But these days, this tiny superfood seed is becoming more known for being a great source of healthy omega-3 fats and fiber and being very easy to incorporate into your diet.
Chia seeds actually come from a flowering plant in the mint family that is native to South America. They are thought to have been a staple in the ancient Aztec diet. In addition to being an excellent source of omega-3 fatty acid, this seed is an excellent source of fiber with 10 grams per ounce (about 2 Tablespoons) and contains minerals including iron, calcium and zinc and protein. These little seeds come in either white or dark brown or black color and can be eaten whole or milled.
Incorporating chia seeds into your diet could't be easier. You can simply add them to everything and anything. The seeds are tasteless and can simply be sprinkled on top of your food, such as a salad, or added to a smoothie. Chia seeds can be left whole, milled or added to a little water to turn into a gel. Here are just a few ways you can utilize these tiny super-seeds:
Egg substitute
Soup thickener
Healthy pudding
Chia seed jellies/jams
Chia seed breading
Chia hair mask
Soup thickener
Healthy pudding
Chia seed jellies/jams
Chia seed breading
Chia hair mask
Now you may ask yourself, "why would I really add this little seed into my diet"? Well the reasons are a plenty:
Help Fight Diabetes
There are currently studies to look at chia as a natural treatment for type-2 diabetes. When chia seeds are put into water it creates a gelatinous coating around the seed which helps slow down the digestion process - preventing blood sugar spikes.
Fiber Boost
A one-ounce serving of chia has 10 grams of dietary fiber which is about one third of the recommended daily intake for adults. — about a third of the recommended daily intake for adults.
Packed with Omega-3
Chia seeds contain nearly five grams of omega-3 fatty acids in just a one-ounce serving which are essential for brain health.
Stronger Teeth And Bones
There is actually 18 percent of the recommended daily intake for calcium in a single one-ounce serving of chia seeds which certainly helps you along the way to maintaining oral and bone health.
Packed with Minerals
Two tablespoons of chia seeds contain not only 18 percent of the DRI for calcium, but 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help prevent hypertension and maintain a healthy weight , and are important for energy metabolism and a part of DNA synthesis.
Gluten-Free
Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet .
Protein Power
Chia seeds also make a great source of protein and don't have any cholesterol. One 28-gram serving of these super seeds has 4.4 grams of protein. So chia seeds can be a great source of protein for vegetarians.
Blood Sugar Regulation
Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
Get Full
Chia seeds actually also contain tryptophan...that's right the same amino acid found in turkey! But tryptophan doesn't just make you sleepy after a big Thanksgiving dinner, it can also help regulate your appetite, sleep and improve mood.
Improve Heart Health
Studies from the Cleveland Clinic have shown that chia seeds have improved blood pressure in diabetics and may also play a role in increasing healthy cholesterol while lowering total LDL and triglyceride cholesterol. That's healthy heart news!
Do you have a favorite way of adding chia seeds to your diet?
Be sure to follow TNT on social media
Sign up for Total Nutrition Technology's Monthly Newsletter
Smart Substitutions for a Healthy Heart
Many of your favorite recipes can be made healthier by swapping for some healthier ingredient substitutions. These healthier ingredient options can help cut down on fat without sacrificing flavor! You won't notice the difference but our heart and waistline will!
What is your favorite healthy substitution tip when cooking?
Be sure to follow TNT on social media
Sign up for Total Nutrition Technology's Monthly Newsletter
For more heart healthy smart substitutions visit: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Smart-Substitutions_UCM_302052_Article.jsp
Heart Healthy Asian Chicken & Vegetable Stew
February is American Heart Healthy month! This is an easy recipe that is packed with flavor and can be made in no time at all! Packed with protein and vegetables, this heart healthy stew will certainly warm the heart on those chilly winter days!
Ingredients
1 teaspoon toasted sesame oil
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes
1 14-ounce can fat-free, low-sodium chicken broth
1 8-ounce can bamboo shoots, rinsed and drained
4 ounces (about 1 cup) fresh snow peas, trimmed
1/3 cup water and 1 tablespoon water, divided use
4 medium green onions, sliced
3 tablespoons plain rice vinegar
2 tablespoons soy sauce (lowest sodium available)
1 tablespoon coarsely chopped peeled gingerroot
1 teaspoon light brown sugar
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon pepper
1 tablespoon cornstarch
Cooking Instructions
Heat a large nonstick saucepan over medium-high heat. Pour in the oil, swirling to coat the bottom. Cook the chicken for 6 to 8 minutes, or until no longer pink in the center, stirring frequently.
Stir in the broth, bamboo shoots, snow peas, 1/3 cup water, green onions, vinegar, soy sauce, gingerroot, brown sugar, red pepper flakes, and pepper. Bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 6 to 8 minutes, stirring occasionally.
Put the cornstarch in a cup. Add the remaining 1 tablespoon water, stirring to dissolve. Stir into the soup. Increase the heat to medium high and bring to a boil. Boil for 1 to 2 minutes, or until thickened, stirring occasionally.
Cook's Tip
Toasted sesame oil provides the authentic Asian flavor in this recipe. Also known as Asian sesame oil, it is darker and has a stronger flavor than regular sesame oil, which is virtually flavorless.
Exchanges
1/2 carbohydrate, 3 very lean meat
Source: heart.org
Be sure to follow TNT on social media
Sign up for Total Nutrition Technology's Monthly Newsletter
Part 4 of 5: Why a TNT Health Educator is the Right Choice for Those Looking for Permanent Success
By: TNT Health Educator - Stacey Gretka
Part 4 of 5
Today we are going to take a look at cleanses/detoxs and mail-in meals. Both popular option on the market these days. But are the the best choice for success? Can they become permanent lifestyle changes for you? Well let's break down the good, the bad and the ugly!
Cleanse & Detox
The Good: They truly can jump start your health expedition. By removing any “clogs” in the system, a short cleanse really can help freshen the body and give you a clean slate.
The Bad: That’s where they end. A cleanse is meant to be short, and your eating patterns after the cleanse need to change, or you’ll see either no results or a very miniscule change. Many people find that withholding from certain foods during a detox is too tough, and they end up binging afterwards, gaining even more weight than they lost to begin with. Oh, and keep in mind that the way a cleanse works means you’ll be in the bathroom for most of the time you’re undergoing the “magic” of detoxification.
The Ugly: A cleanse or detox actually causes your body to “flush” its cells (good) and its intestines (good and bad). Anything that was backed up, is likely to come out, but so is all of the good intestinal bacteria, called flora. That flora is responsible for protecting your intestinal lining and moving food particles along. Without it, eating solid foods not only becomes a painfully slow process, but can also scratch or bruise the lining, the resulting inflammation is commonly called diverticulitis. Furthermore, in many cases, the immediate weight loss results are actually just a result of becoming grossly dehydrated. Dehydration prevents further weight loss and makes gaining muscle incredibly challenging. If your goal is to lower your blood pressure or cholesterol, dehydration also works against you, making it very hard for good nutrients and medications to get to where they need to go.
Mail-In Meals: Nutrisystem/Jenny Craig
The Good: They are easy! There is just about nothing easier than having a professional make your food for you. Some people even admit to liking the taste of these.
The Bad: Most people complain the taste is not good, and keeping normally refrigerated foods in the pantry also seems to concern buyers. What is IN them that they can stay in the pantry like that?
The Ugly: You will absolutely lose weight on a mail-in food plan if you have the opportunity to consult with one of their professionals and ensure you are getting on an appropriate caloric level. However, you will always be dependent on them mailing your food. Because they use volumetrics over portion control, and fancy science (chemicals and processes to change the way the food tastes and is digested), you’ll be hard pressed to find a good life balance once you’ve reached your goal weight. From this program alone, you won’t have learned how to order out when dining with friends, or how to prepare real food from a grocery store. You’ll soon find yourself sinking a lot of money into something really could learn to do on your own.
Well we have looked at a lot of information over this series and I hope you have found it to be informative. Tomorrow, we are going to talk about working with a Health Educator and how they can be the key to your permanent success to living a healthy and happy lifestyle. Be sure to tune in tomorrow!
Well we have looked at a lot of information over this series and I hope you have found it to be informative. Tomorrow, we are going to talk about working with a Health Educator and how they can be the key to your permanent success to living a healthy and happy lifestyle. Be sure to tune in tomorrow!
Be sure to follow TNT on social media
Sign up for Total Nutrition Technology's Monthly Newsletter