Total Nutrition Technology


Archive for March 2014

Super Kale Pops by Super Healthy Kids

What the WOD? Your Guide to Crossfit Terminology

Total Nutrition Technology

Crossfit has become all the craze.  A team from Total Nutrition Technology just completed a great crossfit challenge this past week - the Spartan Sprint.  It was a wonderful team building experience and an amazing physical challenge for everyone on Team TNT ProFit.  Crossfit is an excellent way to keep workouts fresh and exciting AND constantly challenge yourself.  But if you are new to Crossfit, it might seem a little overwhelming.  "Can I make it through a class?"  "What do all those names and acronyms mean?"  Well we've put together a list of some of the most common Crossfit terms to help you decode your workout.

1. Workout of the Day (WOD): Plain and simple, this is the set of exercises a CrossFitter does on any given day.
2. As Many Reps/Rounds As Possible (AMRAP): Here the goal is to complete a circuit as many times as you can within a specific time frame.  For example, 5 minute AMRAP: 10 pull ups, 20 double unders and 5 deadlifts. Then you record the total number of rounds you completed in those 5 minutes.  
3. Pistol: A pistol is a one-legged squat, which helps to isolate each leg and build lower-body strength.
4. Burpees: Burpees are like the foundation of  CrossFit workouts. You start from a standing position and then bend down and plant you hands on the ground, kick back into a plank position, and perform a push-up. Then you bring your legs back in under your chest and then transition into a slight jump up and hands touching over head. Fun, huh?
5. Double Under (DU): For this you need a jump rope.  The goal is to have the rope to pass under your feet twice while you're still in the air. 
6. MetCon: Short for “metabolic conditioning,” Metcons are designed to train stamina and endurance. Unlike WODs— which usually just include strength and skill-based workouts - metcons usually include some form of AMRAP component. 
7. Pood: A pood is actually a Russian unit of measurement used for kettlebells.1 pood =16 kg/35 lbs; 1.5 pood = 24 kg/53 lbs; 2 pood = 32 kg/71 lbs.
8. Ass To Grass/Ground (ATG): ATG guarantees you're getting as low as possible when doing front, back or air squats.
9. CrossFit Total (CFT): CFT give you an accurate idea of how strong you are by testing yourself in three of the most functional CF exercises/modalities: back squat, strict press, and deadlift. To get your CFT, you will perform each of the three movements three times.  The sum of the max weight performed in each movement will give you your score.
10. Tabata: Tabata is a work-rest method associated with many CrossFit WODs.  Tabata training is also one of the most popular forms of high-intensity interval training.  You will perform 8 rounds of ultra-high-intensity exercises in a 20-seconds-on, 10-seconds-off interval. The circuits may only last 4 minutes but your are pushing yourself to the absolute limit and you will feel it.  
11. RX: When a WOD is performed RX’d, that means the athlete performs all exercises using the approved weight and reps. CrossFit, all WODs can be scaled down to meet your personal fitness level.  Just keep in mind that the goal is to get to a place where the RX is challenging, yet achievable.
12. PR'd: You'll hear "PR" when an athlete achieves their personal record on a lift.

What is your favorite WOD?

For a more indepth list of Crossfit terminology, check out this comprehensive list from Greatist.

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Healthy St. Patrick's Day Food Ideas

St. Patrick's Day is here and for many this brings on thoughts of all things green and lucky.  Give these fun and healthy food ideas a try this St. Patty's and your kids won't even realize they are good for you!

Fruit Leprechaun from Kitchen Fun with My 3 Sons.

Forget a Shamrock Shake at Mc Donalds...
give this healthy Shamrock Smoothie from  Homekeeters.

Wake up to a St. Patrick's Day breakfast from Meet the Dubiens.

St. Patrick's Day Treat - Avocado ice cream from All Among Friends. 

Green Rice from Kitchen to Nirvana. 

Rainbow Veggies and Humus from JDaniel4′s Mom. 

Lucky Leprechaun Dip from Lunchbox Bunch.

 Leprechaun Hats from Creative Food

Shamrock “Chips” from Zakka Life

St. Patrick’s Day lunch from Kitchen Fun with My 3 Sons.

Happy St. Patrick's Day!!

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Spaghetti Squash Chicken Pad Thai

Servings: 4
Exchanges: 4 Meat, 1 Starch, 1 Vegetable, .5 Fat


1 large spaghetti squash
1 cup bok choy (diced)
1 cup carrots (thinly sliced)
 2 cooked chicken breast, chopped
 1 clove garlic, minced
 1/4 cup low sodium chicken broth
 2 tbsp natural peanut butter
 1 tbsp rice wine vinegar
 1 1/2 tbsp low sodium soy sauce
1 red chili pepper

 2 tbsp dry roasted peanuts, chopped
1 green onion (chopped)
 lime wedges

Cut spaghetti squash in half lengthwise. If you are having difficulty cutting it, try microwaving for a minute or two, whole. Scrape away the seeds. Place on foil covered cookie sheet and season with salt and pepper. Roast on 350 degrees for 40-60 minutes. Remove, let sit 5 minutes and then "shred" the squash with a fork.
In a large nonstick skillet coated with cooking spray, sauté garlic for 1 minute. Add the bok choy and carrots and sauté over medium-high heat for 3 minutes. Remove to a plate. Add chicken broth, peanut butter, soy sauce, rice vinegar and red chili pepper to skillet. Heat until smooth. Return veggies to the pan, as well as the spaghetti squash. Add in chicken, and heat over medium heat for 5 minutes or until sauce has coated all.
Divide among 2 plates/bowls and top with peanuts, cilantro, green onion, and lime wedge.

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Recipe adapted from : Stuff We Ate

Meet TNT Client Heather

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 Heather.  Heather came to Total Nutrition Technology after struggling with her weight for the majority of her adult life.  She met with TNT Health Educator Brock Murray and they were off and running with a plan tailored specifically for her.  Heather has been kind enough to share her personal journey so that others can find inspiration and see that anything is possible!  

Heather's Journey
"During my entire adult life, I've struggled with maintaining a healthy weight I was comfortable with.  It all started in college when I gained the ‘freshman fifteen’, which quickly turned into another 15 lbs. By the time I got married at the age of 26, my weight had fluctuated so much that my closet had 4 different clothes sizes in it.  Even worse, I gained another 35 lbs during the first two years of marriage.  I couldn't believe it when I stepped on the scale for the first time and saw that I was 200 lbs! Thankfully, I was able to lose 45 lbs in 9 months. It was a success (sort of)! With the help of a regular work-out regimen and some not-so-healthy dieting practices, I've stayed within 10 lbs of the 155 lb. goal.  However, staying that way always seemed like a struggle and I never really felt like I had a full understanding of overall wellness...that is until I started TNT.

After my metabolic test and my consultation with Brock, I could tell that this guy knew his stuff. Trust in him and his methods was built immediately. When he told me the plan of how we were going to reach my goals, at first I thought Boy, this is going to be expensive! This better be worth it!” My second thought was “This is going to be hard.”  I could tell right away that it was different than any other program I had ever tried because this wasn't a ‘diet'.  In the past 6 months, my journey down the path to health and wellness has changed my life and that is no exaggeration.

Today, I feel empowered, confident, and beautiful.  Those are three words I never thought I’d use to describe myself and certainly not on the day when I weighed in at 200 lbs a few years ago.  TNT gave me the tools I needed to rebuild my self-confidence and become my best self. As people have seen my body transform, they've asked me how I’m doing it. When I tell them about TNT, I explain it as a personalized plan that teaches you about feeding your body the nutrients it needs to function at its best.  Plus, there’s flexibility.  Yes, I still have a cupcake now and then.  In fact, I’m eating one right now.  What I love most about the program is that I've learned how to eat healthy for the rest of my life, not just for six months." 

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!

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Suzie's Multigrain Thin Cakes: Spelt & Flax

By: Angela Wilkinson - TNT Founder & President

I am always on the hunt for new healthy snack options.  So I was scanning the aisle at the grocery store a couple of months ago when this rectangle of cakes just kept staring at me.  I couldn’t resist taking a closer look.  This intriguing snack was called Suzie’s Whole Grain Thin Cakes and when I picked up the Spelt & Flaxseed thin cakes to  read the ingredients and nutrition facts, I was pleasantly surprised: 57 calories, 0g Fat, 10g Carbs, 2g Protein for 3 cakes which is considered a serving size.

It turns out that Suzie’s makes some great healthy snacks: organic crackers, flatbreads, puff cakes, naan crackers and thin cakes.  So I picked up a pack of Suzie’s Whole Grain Thin Cakes – Spelt & Flax to put them to the test.  Immediately I fall in love with the 3 simple ingredients, spelt wheat, flaxseed and sea salt.  Simple.  No need to worry about anything else.  The thin cakes are also available in brown rice, brown rice with salt, multigrain, salted corn and corn/quinoa/sesame.  And as a bonus…the brown rice is GMO free! 

Well Suzie’s Thin Cakes were an instant hit in our house.  They even passed the kid test!  These thin cakes have that crunch factor that so many of us love and are good alone or with anything you choose…cheese, natural preserves, nut butter, hummus…the possibilities are endless.  We have even had them with a little pizza sauce and low fat mozzarella cheese on top for a quick little pizza, yum!  The kids’ favorite was a thin layer of natural peanut butter topped with banana slices then warmed 15 second in the microwave.  The perfect afterschool snack.

So if you are looking for a low-calorie snack that packs a great crunch I highly recommend Suzie’s Thin Cakes.  The ingredients are clean and simple and the 6 different varieties offer something for every taste.  I picked up my Suzie’s Thin Cakes at Harris Teeter but Suzie’s brand products can be found nationwide at a variety of supermarket, natural, and specialty stores, in addition to and 


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TNT Boneless Buffalo Wings

Recipe from TNT's Get Lean Get Fit Get Cooking Cookbook

TNT Boneless Buffalo Wings
Makes 2 Servings (5 wings each)

- (1) 8-oz raw boneless skinless lean chicken breast, cut into 10 nuggets
- ¼ cup Fiber One bran cereal, original flavor
- 1oz BBQ Baked Lays (about 14 chips)
- 3 Tbsp Frank’s Red Hot Original Cayenne Pepper Sauce
- Dash onion powder
- Dash garlic powder
- Dash cayenne pepper or ground red pepper
- Dash black pepper
- Dash salt

1)      Preheat oven to 375°F.
2)      In a blender or food processor, grind Fiber One cereal to a crumb-like consistency.  Crush potato chips completely.  In    a small dish, mix crushed chips with cereal crumbs.  Add onion powder, garlic powder, cayenne, black pepper, and  salt.  Mix well.
3)      Place Chicken pieces in a separate dish and cover with Frank’s Red Hot and toss to coat.
4)      Spray baking sheet with nonstick spray
5)      Give each chicken piece a shake so it’s not dripping with sauce, and then coat evenly with crumb mixture.  Lay crumb-    covered chicken on the baking sheet
6)      Bake in the oven for 10 minutes, then flipping nuggets over and baking for 10 more minutes or until outsides are crispy  and chicken is cooked completely.

Exchanges: 4 Meats, 1/3 starch

For more delicious recipes like this try Total Nutrition Technology's NEW eCookbook Get Lean Get Fit Get Cooking available now.  Learn more here

photo credit: jmackinnell via photopin cc

Fact or Fiction: Busting the Myths with 5 Common Questions About Fueling a Workout


How to Fuel Your Workout

Reviewed by Sharon Denny, MS, RDN
Which is better fuel for spinning class—protein or carbohydrates? Should you consume a sports drink on a long run? Is it safe to eat before a workout? Listen to locker room talk at the gym and you'll hear lots of conflicting tips about what you should eat and drink before and after you work out. These answers to five common questions about fueling your workout sort fact from fiction.

Will protein make my muscles grow?

Protein is an important part of a balanced diet, but eating more protein will not magically make you stronger. The only way to grow muscles is to put them to work. "Carbohydrates are the best fuel for working muscles," says Academy of Nutrition and Dietetics Spokesperson Heather Mangieri, MS, RDN, CSSD.
Carbohydrates are partially converted to glycogen, which is stored in your muscles to power your workout. "Fifty to sixty percent of energy used during one to four hours of continuous moderate to hard endurance activity is derived from carbohydrates," says Mangieri.

Do sports drinks, gels and energy bites live up to the hype?

There's nothing special about the many sports drinks, gels and energy bites on the market. But it is important to replace lost fluids and provide carbohydrates to maintain blood glucose levels while working out. "Gels, energy bites or sports drinks can be an effective way to supply the body with energy, but they are not necessary. Real food will provide the same benefit as these pre-designed workout fuels," says Mangieri.
For some athletes, eating solid food in the middle of a workout can cause digestive upset. In these cases, easily consumed sports gels, chews or drinks may help. "Food and fluid intake around workouts should be determined on an individual basis with consideration for an athlete's gastrointestinal tract tolerance, as well as duration and intensity of the workout," says Mangieri.

Is it best to work out on an empty stomach?

Your body needs fuel to function, especially if you're asking it to run, jump, swim or lift weights. Don't skip breakfast. "Eating before exercise, as opposed to [exercising in] the fasted state, has been shown to improve exercise performance," says Mangieri.
Eating in the morning helps replenish liver glycogen and steadies blood sugar levels. If it's hard to stomach solid food first thing in the morning, try a fruit smoothie, or a liquid meal supplement, and don't forget to hydrate before you exercise.

Regular exercise means I can eat what I want and not gain weight, right?

Wrong. Working out isn't license to abandon portion sizes and healthy eating guidelines. It's easy to overestimate the amount of calories you burn while working out.
You should adjust your calorie intake if you’re engaging in serious training, such as for a triathlon, where you might be working out more than once a day. "Recovery nutrition is necessary if you are an athlete participating in strenuous activity, especially if you are participating in multiple events in the same day," says Mangieri. "For the casual exerciser working out for an hour or less, a healthy balanced diet will work just fine."

Is chocolate milk really an athlete's best friend?

Because of its favorable carbohydrate and protein content, chocolate milk is indeed an effective recovery aid, but it's not your only choice. "Yogurt or half a turkey sandwich on whole wheat can be just as effective," says Mangieri.

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