Total Nutrition Technology


Archive for April 2014

Chilled Southwest Quinoa Salad

Did you know that quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids?  There are so many health benefits to this supergrain.  Quinoa also contains almost twice as much fiber as most other grains and is rich in iron, lysine, magnesium, riboflavin, and maganese.  There are many ways to prepare quinoa and one of our favorites is as a salad.  Here is a wonderful recipe from our friend over at  Your Modern Family.  This Chilled Southwestern Quinoa Salad is the perfect addition to any meal or simply be itself...enjoy!

Chilled Southwest Quinoa Salad
Exchanges:  2 Starch, 1 Vegetable, and 1 Fat

1 cup dry quinoa
2 cups water
1 (15 oz.) can black beans
1 (15 oz.) can reduced sodium whole kernel corn
1 large orange bell pepper, chopped
1/2 pint grape tomatoes sliced (I omitted these)
1 c scallions, sliced
1 c fresh cilantro, chopped
1/4 c extra virgin olive oil
juice of 1 large lime (2 T “Real Lime”)
1 t pepper
2 t garlic powder
1 T chili powder

Cook quinoa as directed on package. Once the quinoa is completely cooked, fluff the quinoa with a fork and set it aside to cool.

Drain the black beans and the corn in a colander and rinse thoroughly with cold water.
Pat dry with a paper towel, and pour the beans and corn into a large bowl.
Add chopped orange bell pepper, sliced grape tomatoes, sliced scallions, and chopped cilantro.
 southwestern quinoa salad

In a small bowl, whisk together the olive oil, lime juice, black pepper, garlic powder, and chili powder.
Pour the dressing over the salad, and toss well.
Add the cooled quinoa to the salad and toss well, making sure that the salad is evenly coated with the dressing.
Season to taste with additional black pepper, garlic powder, or chili powder.
Refrigerate and serve chilled.


TNT Approved Recipe: Watermelon "Cake"

Total Nutrition Technology

We love it when we come across healthy dessert ideas and this watermelon cake is not exception.  It's healthy, refreshing, perfect for summer picnics AND it won't leaving you feeling guilty for having something sweet!  And to make it even easier for you, TNT has added this yummy dessert to the My Fitness Pal app.  Just search for TNT Approved Watermelon "Cake".  You can also be creative with this recipe and change up the fruit and nut topping.  Anyway you top it...this watermelon "cake" will be a huge hit with family and friends!

Serves: 12
  • 1 Large container of Cool Whip - low fat or fat free
  • 1 Large Watermelon cut in a circle like a cake 
  • Blueberries
  • Raspberries
  • Slivered almonds
  1. Cut your watermelon in circle to look like a cake. (photo here)
  2. Pat the watermelon down with wipes to dry it.
  3. Frost it with whipped cream
  4. Add slivered almonds to the side
  5. Decorate the top with fresh fruit of your choice. Try the raspberries and blueberries!

Spring into Fitness for FIT Principles

By: Total Nutrition Technology - Angela Wilkinson & Stacey Gretka

Allow the growing daylight hours to entice you to put some spring in your step.
 As the long, cold winter days melt away, nearly all creatures are anxious to get moving. And we are no exception.
Following their lead can help you embrace the coming sunny summer days with a new outlook and even a new body. As New Year’s Resolutions become challenging to keep, now is the perfect time to re-vamp your routine. All it takes is a little spring cleaning of your workout attire and equipment, along with a few of these fun ideas, and you’ll be ready to (re)commit to be F.I.T.

Introducing the F.I.T. Principles
F.I.T. stands for:
Frequency – The number of times per week you exercise
Intensity The effort with which the exercise is performed
Time  The duration of each exercise session

In order to achieve maximum results, there must be a certain output of energy during exercise.  By incorporating any of the F.I.T. principles into an exercising plan one can not only add variety but can also help prevent boredom.  For example, if one decides to increase his or her intensity, then perhaps the time could be cut down in exchange.  Just be sure to have the same caloric expenditure (usage).
The F.I.T. principle can help add “spice” to workouts as well.  If you are exercising at a low intensity (pace), challenge yourself to go a little harder or push yourself to go a little longer.  The main goal is to be able to increase your level of fitness as your body adapts to its demands.  Before making any of these exercise changes on your own, please consult with your health educator for specific details.
Implementing the F.I.T. Principles

Here are some fun ways to Get F.I.T!
  • Spring clean your house
    • F= Once
    • I = consider speed, stairs, and vacuuming plus ADD 1 pound wrist weights
    • T= If normally take you 3 hours try to shave off 20 minutes next go around
  • Daily walks or jogs
    • F = If normally 3 times try 4 per week
    • I = consider adding inclines, adding  hand weights OR add in some sprints
    • T = Instead of 30minutes ADD 15 more
No matter what your exercise routine, the changing of the season into spring is the perfect time to put that spring back in your step and recommit to yourself.  Incorporating the F.I.T. Principles into your existing workouts or a new workout will help challenge you and keep your workouts fresh and exciting.  Remember it doesn’t matter how long or how fast you move…just start moving and the rest will soon follow!  If you are looking for a great challenging Crossfit workout  that you can do at home check out our TNT Spartan Workout.  It can certainly be adjusted to suit any fitness level.  And if you have questions about this workout or any other aspect of your workout routine, don’t hesitate to ask!
What is your favorite way to get exercise outdoors?

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