Total Nutrition Technology


Archive for May 2014

The Food Storage List That Every Kitchen Needs Today!

Have you ever found yourself standing in front of your refrigerator with the doors open holding some type of food and wonder..."When did I buy this?  Is it still good?  Is it supposed to smell like this?  Did it change color?  Is it time to toss it in the garbage?"  Well to help with scenarios just like this, MaryAnn from Raise Healthy Eaters put together this great comprehensive food list and it's storage and shelf life information.  This baby is 10 pages of every food you can image.  Enjoy and thanks MaryAnn!!

Food Storage List

Click here for a printable PDF

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10 Most Common Kettlebell Swing Mistakes and How To Fix Them

The kettlebell has certainly become a popular part of daily workouts for both men and women but how is your swing?  Dan John is a master StrongFirst kettlebell instructor says that the kettlebell swing is "easy to screw up".  So he put together a great list of the 10 most common kettlebell swing mistakes and the best ways to fix them.  

You squat.
This is the most common error I see. For some reason, guys want to "sit" when the bell goes between their knees. But the swing is not a squat, it's a hip hinge.

The difference? During a squat, your hips and knees maximally bend. During a hip hinge, your hips maximally bend and your knees minimally bend.

Hinging at your hips until your torso is almost parallel to the floor allows you to engage your hamstrings, large muscles that let you powerfully swing the kettlebell back up to top. Bending your knees won't let you do that.

Your lower back hurts.
After a swing workout, your hamstrings should be sore. But if you're lower back is bothering you instead, the problem is probably your hinge.

Some hinging pointers: Guide the kettlebell toward your groin as it falls. (I know that sounds scary, but trust me.) As it nears your zipper, bend at your hips and reach your arms back like you're deep snapping to a punter. This keeps your back in a neutral position and effectively engages your hamstrings.

You don't plank.
Think of the swing as two distinct movements: the hip hinge and the vertical plank. I've already cued how to hinge, but the plank at the top of your swing is equally important.

You want to be a straight line from your head to your feet. Pull your shoulders away from your ears, squeeze your glutes and quads, brace your abs, and push your feet through the floor. Pretend as if the top of your head is stretching straight to Zenith. It should look like you're performing a plank on the ground, but you're standing.

Your eyes wander.
When you look up or look down, you throw your form out of alignment. Keep your eyes on the horizon, and continue to look at that point throughout the entire move.

You lack control.
The kettlebell is heavy, so you need to generate a large amount of power to manage the weight. If you don't control it, it will control you—and that leads to injury.

Here's how to put some serious power behind your swing: After you hinge, forcefully explode your hips forward like you're performing a football tackle. Pretend as if you're throwing the weight in front of you. (Just think it. Don't actually release it!) As you hinge back, toss the weight toward your zipper. Do this every rep.

You get fancy.
Although single-arm swings are great for cardio and increasing grip strength, the uneven load can cause you to sway or twist. Unless you have a StrongFirst certified kettlebell instructor taking you through the basics of a single-arm swing, just stick with the standard two-handed version. It hasn't failed me yet.

Your arms go above your head.
At the top of your swing, the kettlebell should end somewhere between belt and shoulder height. You'll know it's high enough when you feel the bell "float" or go weightless for a second. The heavier the bell, the lower the peak of your swing.

You only concentrate on the swing.
The start and finish of the swing deserve just as much respect as the move itself.

The better your setup, the better your first swing will be, so don't just throw the bell back without first getting into the proper stance. Before every set, I make sure my feet are gripping the floor, my hips are hinged back, my back is flat, my lats are engaged, my hands are creating torque by trying to break the kettlebell handle, and my eyes are on the horizon.

When finishing, don't just dump the bell on the floor. Instead, guide it gracefully to the floor in front of you. This shows mastery and means you're in control of the weight the entire time.

You're still struggling.
No article or video can take the place of hands-on coaching. If you really want to learn how to master the swing, train with a StrongFirst certified kettlebell instructor. They can offer regressions and corrections based on your background and challenges.
Now swing away...the right way!

photo credit: Fitness Emu via photopin cc

The Complete Guide to Calories - Infographic

Calories are how we measure the energy that our body uses for fuel.  Here is a great graphic that covers calorie basics.  Remember not all calories are created equal.  Eating a balance diet is essential to living a healthy life style.  A great way to stay on track is to monitor your daily food in-take.  It keeps us aware and accountable.  Don't forget to count the "LBT"s... licks, bites and tastes.  They can quickly add up.  Total Nutrition Technology has an easy to use food tracker that can help you track your meals.  

Click here to learn more about our TNT Food and Activity Tracker & Journal:

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A Guide to Produce Ripening

Do you ever get home from the store with produce that wasn’t ripe yet?  Here you can learn how to ripen and store fresh produce. Lunds and Byerlys website shares this info that helps reduce wasted food by storing properly and ripening tips when needed.

Click here to read the rest of the accompanying article:

TNT Asian Coleslaw Salad

Asian Coleslaw Salad
Makes 16 Servings (1/2 cup each)

If you don’t like regular cabbage, try Bok Choy or Napa Cabbage.  These are more like a lettuce instead of a cabbage.  Adding sesame seeds to this Asian dish is also a good addition and will add a different flavor and texture to it.

Crunchy Topping

- (1) pkg Ramen noodles (not the seasoning pack), broken into small pieces
- 3 oz. slivered almonds
- ½ cup sunflower seeds
- 2 Tbsp butter

1)      Heat a skillet to medium heat and allow butter to melt.  While butter is melting, break up the ramen noodles and add to skillet along with remaining ingredients.
2)      Stirring frequently until the mixture is golden brown.  Cool and set aside.

Salad Mixture

- 1 bag of shredded cabbage
- 1 bag of shredded broccoli
- 1 cup fresh or frozen (thawed) Edamame
- 4 green onion, chopped

1)      Mix all ingredients together in a large mixing bowl or salad bowl.


- ½ cup rice wine vinegar
- 2 Tbsp low sodium soy sauce
 - 2/3 cup sugar
 - 2/3 cup extra virgin olive oil

1)      Mix sugar and vinegar together.
2)      Combine soy sauce and oil together.
3)      Slowly add the oil mixture to the sugar mixture while continuously stirring to allow emulsification.
4)      Add to the salad and right before serving garnish with the crunchy toppings.

Exchanges: 2/3 starch; 3½ fats; ½ vegetable 

The Proper Way to Use Your Refrigerator Humidity Drawers

So be you pay attention to the humidity controls on crisper bins in your refrigerator?  If you're anything like me you MAY have read what they were about when you first got your new fridge but over time they get bumped and moved and never really get settled in the proper place.   So what do those humidity controls really do and can they honestly extend the life of food?   Well read on my friends because the mystery of the humidity drawer in your fridge has been solved!

The Proper Way To Use Your Refrigerator Humidity Drawers

8 KILLER Belly-Busting Moves (Video)

If bathing suit time has you longing for the days of cold weather and snowstorms then maybe it's time to get your abs in summer shape. Combining regular exercise with a healthy diet will have your abs ready for pool time before the holiday fireworks hit the skies.  This 3 minute belly-busting workout will get you well on your way. 

And if you really want to steps things up, combine these moves with another 3 minutes of cardio.  After every two exercises add in one minute each of mountain climbers, burpees, and jumping jacks.  Be sure to have a pair of three- to five-pound dumbbells handy.

FITNESS Magazine suggests doing the workout three times a week and you'll be flashing some navel in no time.

The Moves:
1. Scissors Crunch - 30 reps; switch sides and repeat.
2. Ballerina Abs - 10 reps; switch sides and repeat.
3. Kneeling Side Crunch - 30 reps; switch sides and repeat.
4. Stir the Pot - 10 circles clockwise; switch directions and repeat.
5. Frog Lift - 12 pulses
6. Side Plank Cancan15 reps; switch sides and repeat.
7. Rocking Raise - 30 reps; switch sides and repeat.
8. Cheerleader - 20 reps; switch sides and repeat

What is your favorite belly-busting move to do at the gym?

The full article from FITNESS Magazine is available here:

Mother-Daughter Duo Commit to 100 Days and Kicks Butt at Weight Loss!

There is inspiration everywhere. Every day people are our there committing to their health and deciding to change their lives. This mother-daughter team is no exception. They decided to change their lives and hit the gym for 100 days together. Their enthusiasm and support for each other is incredible and infectious!

What helps motivate you?

24 Fitness Hacks That Will Make Exercising Easier

Source: Buzzfeed

Sometimes getting through a workout can be a challenge.  There are days when we all feel tired, busy or just flat out lazy.  Well we've found some great ways to help make getting through that workout a little easier.   My favorite: Make your playlists as long as you plan to exercise to keep you from constantly glancing at the timer.  Which one is your favorite?

1. Listen to an audiobook
2. Don't want to run in the rain?  Just wrap you smartphone in plastic wrap and you will be on your way.
3. Make your playlists as long as you plan to exercise to keep you from constantly glancing at the timer.
4. Add frozen fruit to your water bottle.  (Better yet...add that fruit to your TNT Infuser Waterbottle!  Available here.)
5. Before checking your email or heading to the kitchen for a snack, force yourself to do some sit-ups and push-ups.

For the complete list of 24 fitness hacks...

24 Fitness Hacks That Will Make Exercising Easier

10 Food Swaps for a Healthier Cinco de Mayo

Just because you are committed to eating healthy doesn't mean you have to miss out on all the fun and flavors of Cinco de Mayo.  These 10 simple swaps will keep you on track and let you join in on the festivities...guilt free!  For the full scoop and calorie savings visit the full article here on

How will you be celebrating Cinco de Mayo in 2014?

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