Total Nutrition Technology


Archive for September 2014

Meet TNT Registered Dietitian Annette Habecker

Annette Habecker RD, LDN - Registered Dietitian

Annette has over 20 years of experience as a Registered Dietitian and loves sharing her nutrition knowledge with clients to develop healthy, long term relationship with food and health.  Being able to interact with clients and help them achieve their personal nutrition goals without gimmicks or fads is something Annette says is one of her favorite things about her work. 

I am passionate about the relationship we each have with food and developing satisfying meals to share with family, friends and prolong our health to live disease free.  It's about real food, real people and real health.  ~Annette

Annette's Top 5 Tips:

  1. Lean Protein is phenomenal to help regulate blood sugars and should be included with each snack.
  2. Greek yogurt and Kefir are super healthy foods to boost immune function and keep the gut healthy and happy in function.
  3. Deep colored vegetables and fruits are heavens power house of powerful nutrients to fight infection, nourish our bodies and keep us healthy to avoid diseases at the cellular level. Blueberries are fantastic.
  4. Green tea and water are wonderful - squeeze lemon, limes, oranges into water for flavor and fun and decrease bone loss. 
  5. Exercise is essential for our bodies health and mental health and improves sleep - which is so necessary to deal with life's stress. Without sleep - everything seems more bleak.
If you are in the Ballantyne area and would like to learn more about the products/services TNT offers, contact Annette to see how she can help you realize your goal. or call 704-549-9550

About Annette
Registered dietitian for over 20 years with experience in a variety of clinical settings. Worked closely with physicians in hospital setting dealing with varied medical conditions and improving clinical outcome of illnesses. Developed Cardiac Rehab program to include cook book and patient education. Dietitian for a group surgeons who performed gastric by-pass team helping thousands of patients improve their health.

10 3-Minute Homemade Salad Dressing

Homemade salad dressing are simply the best!  Here are 10 healthy homemade salad dressing from Women's Health Magazine that you can easily make in 3 minutes or less.

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TNT Infuser Water Bottle Giveaway...Good Luck!

The TNT Infuser Water Bottle turns that boring plain water into a flavor explosion of fruits, vegetables and herbs. Infused water is easy to make, inexpensive and makes getting down those 8+ cups per day a breeze.

TNT is excited to offer a chance to win your very own TNT Infuser Water Bottle! Here are the giveaway details...

1 Reader will win a TNT infuser Water Bottle.
Winner will be chosen randomly through Rafflecopter..
Giveaway ends Sept 29 at 12:00am.
Winner will be notified by email. 
Winner will have 48 hours to respond before a new winner is chosen. 
Must be 18 years or older to enter Rafflecopter. 
Entering the Rafflecopter means you agree to the terms above.

  a Rafflecopter giveaway

The TNT Infuser Water Bottle holds 20oz of water and has an ergonomic loop lid with flip spout making this water bottle easy to carry and drink from. Use the durable, convenient infusing tube to hold your favorite fruit, vegetable or herb and naturally flavor your water, making it irresistibly delicious and making you unstoppable! Strawberries, cucumber, basil - whatever you want! Once the filled infusing tube is in place, the natural flavors will infuse your water creating a taste you'll actually look forward to drinking. And next thing you know, drinking more water won't be such a chore and you'll have a great time coming up with new and exciting flavor combos.

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Authentic Chipotle Guacamole Recipe

We love it when healthy food is celebrated!  Today is National Guacamole Day. And what better way to kick it off than with a Guacamole recipe from one of our favorites... Chipotle Mexican Grill.  The recipe comes courtesy of founder (and classically trained chef) Steve Ells.  ENJOY!!!

Chipotle's Signature Guacamole


For a complete chips-and-dip experience, serve guacamole with tortilla chips that have been tossed with lime juice and a sprinkling of salt, a signature at Chipotle Mexican Grill.
Chipotle's Signature Guacamole


6 large ripe avocados, peeled and pitted
1/4 cup citrus (lemon and lime) juice
3 cups fresh cilantro, chopped
1 1/2 cups red onion, finely chopped
12 large serrano chili peppers, seeded and finely chopped
1 1/2 teaspoons salt
Tortilla chips, for serving


  1. Using a fork, mash avocados with citrus juice in a small bowl.
  2. Add cilantro, chopped onion, serrano chili peppers, and salt. Stir to combine. Serve with tortilla chips, if desired.

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Meet TNT Health Educator Stacey Gretka

Stacey Gretka ~ TNT Health Educator, BSHN, BA

Stacey is a Health Educator with Total Nutrition Technology and has been putting her expertise and enthusiasm for nutrition to use to help others learn how to reach their health and fitness goals.  To say Stacey has a passion for her job is an understatement.
I love helping to dis-spell the myths that surround foods. Foods were made for us to consume not stress over, so understanding the chemistry and physiology behind how our bodies work is the real key to changing the relationship with food to be more productive and less destructive. I love watching my clients evolve over our time together as they grow in their knowledge and confidence. My favorite part about Health Education is sharing what I've learned so people can apply it in their own lives." ~ Stacey

Stacey's Top 5 Tips - 

1. Enjoy what you eat. TRULY enjoy it. Let the food hit every taste bud and chew slowly. You'll be surprised at foods you eat just because you grew up thinking you liked them and what foods you've been missing because of the stigma attached. I like to remind people that dessert is for the taste (because dinner was to actually fill you up) so you're not hungry, so you don't need to eat to feel full anymore. If it's just for the taste, take your time and truly taste it. What ways could you describe this food to someone who's never had it before? What ingredients are in it? Can you picture how the ingredients work together? Really lose yourself in your food. 

2. Water water water. It simply doesn't matter how well you eat, what nutrients you get, or what supplements you take. Those chemicals can't get to your cells to do their jobs (and the waste can't get out of your cells either) without water!!

3. Your taste buds get replaced every few months. If you keep training the new ones on foods that are "bad" for you or that are your "trigger" foods, you'll continue to crave those foods. But work in some healthier options, and before you know it your new taste buds will crave the healthier foods, too. 

4. It's not as dichotomous as good vs bad. Don't get caught up in the hype of headlines like "10 Best Foods You're Not Eating" or "Top Five Health Foods That Are Sabotaging You." At the end of the day, no food is good or bad for everyone. It's all about balancing them in and each individual person's needs and goals that determine whether a food should or shouldn't be consumed. For example, we all know that nuts contain good fats, but if you're allergic to nuts, they're bad for you, right? We know that leafy green vegetables contain a lot of great vitamins and minerals with few calories, but if you just had a colonoscopy that morning, that's not really the best choice. 

5. Any diet will make you lose weight if you stick to it. But the right lifestyle, combined with accountability and evidence-based practices, will ensure you reach YOUR REAL goals, which could be toning or looking more muscular, having more energy, growing a healthy baby, lowering cholesterol, living longer, being more flexible, recovering from injury, dealing with a diagnosis, changing your body image, completing a race, winning first in your age group, and so on. Learning about YOUR body and gaining the tools to help you see permanent change is so much more freeing than buying into the next fad diet. Yep, consuming 1200 calories a day will make you lose weight, but guess what? For most people, you'll lose muscle, not fat, so the scale will go down, but you'll be irritable and have no energy, and still not lose a clothing size. In addition, when your willpower fails, you'll find yourself having gained the weight you did lose back and some, but as fat, so you're even farther from your goal than when you started. To sum it up - Time-tested education and consistent (not always continuous) autonomy far surpass the latest and greatest marketing pitches. 

TNT offers a wonderful opportunity for clients to work with their Health Educators remotely via phone and Skype or Facetime.  Contact Stacey to learn more about this and the products/services TNT offers.  Stacey is ready to help you realize your health and fitness goals. or call 704-549-9550

About Stacey
Stacey has worked in the health and fitness industry for over 12 years, beginning at her local YMCA. She graduated from Winthrop University with a Bachelor of Science in Human Nutrition: Dietetics, with a strong interest in endocrine and metabolic disorders. She has helped to develop nutrition programs in several fitness facilities, as well as an online support group for those with Diabetes, Neurofibromatosis, Multiple Sclerosis, and other endocrine-related disorders and diseases. Stacey is also a member of the American Association of Diabetes Educators, driven by the Diabetes and PCOS in her family history. Though Stacey is well-versed with metabolism, she has counseled those with a wide variety of goals and can help clients achieve their personal goals within their own lifestyle. She believes strongly in the TNT program because it is not a diet, it is a way of life. As a new mom, Stacey used her own TNT-developed meal plan to return to her pre-pregnancy health status in no time!

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How To Peel a Hard Boiled Egg Without Peeling It!

Have your ever hard boiled an egg only to peel it and find a mangled mess!  Well we have found the answer!  You'll never peel an egg the same again!  Enjoy....

20 Crossfit Workouts You Can Do At Home

Life gets busy.  And sometimes life can push our gym time aside.  Even with the best of intentions it can happen.  But that doesn't mean you still can't get in a good workout.  Athletic Build put together 20 crossfit workouts you can do in under 15 minutes...any home!  Here they are in order from easiest to hardest (approximately).

1) 5 Minute AMRAP  (as many reps/rounds as possible in 5 minutes)  10 air squats, 10 push ups, 10 sit ups
2) 21-15-9 of air squats and push-ups (21 reps of each then 15 reps of each then 9 of each)
3) 50 Burpees for time
4) Run half mile, 20 burpees – 3 rounds
5) 2o burpees, 20 push ups, 20 sit ups,  2o squats for 4 rounds
5) 100 Pull-ups.
6) 12 Burpees, followed by 12 pull-ups x 10 rounds.
7) Complete 5 box jumps, followed by 10 pull ups, and 15 knees to elbows as many times as you can in 20 minutes.
8) Run 1 mile with 5 burpees EMOM (5 Burpees every minute on the minute)
9) 4 rounds as fast as possible – 400M sprint  then 50 squats
10) 20 minutes – AMRAP 5 Pushups, 10 Situps, 15 Squats
11) 100 Push-ups , 100 Sit-ups, 100 Squats
12) 20 minutes AMRAP 5 Handstand push-ups, 10 Pistols (single-leg squats)
13) 50 Sit-Ups – 50 Double-Unders – 50 Sit-Ups – 50 Walking Lunges – 50 Burpees – 50 Sit-Ups
14) 50 Burpee Pull-ups for time
15) 21-15-9  Lunges (each leg) Handstand Push-ups
16) Poor Man’s Seven: 7 Handstand push-ups, 7 squats, 7 pull ups, 7 burpees, 7 push-ups, 7 sit-ups, 7 knees to elbows – 7 Rounds for time
17) Angie For time: (complete in order) 100 pullups, 100 push-ups, 100 sit-ups, 100 squats

18) Barbara 5 Rounds, rest 3:00 between each round:  20 pull-ups,  30 push-ups,  40 sit-ups,  50 squats

19) Chelsea On the minute, every minute for 30 minutes: 5 pull-ups, 10 push-ups, 15 squats
20)  Murph For time: 1 mile Run,  100 pull-ups,  200 push-ups,  300 Squats 1 mile run

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Healthy Pumpkin Pie Custard: Gluten Free & Low Carb


We are headed into the season of all thing pumpkin and we have the perfect recipe to kick things off!  SugarFreeMom has combined the simplest of ingredients to make an amazing dessert that will definitely satisfy anyone's sweet tooth.
Prep time:  
Cook time:  

Total time:  
.5, Meat: 0.25, and Fate: 0.25 per serving
  • 1 can (15 ounce) pure pumpkin
  • ½ cup milk ( I used 1%)
  • 4 beaten eggs
  • ½ teaspoon salt
  • 2 teaspoons vanilla extract
  • 2 teaspoons pumpkin spice
  • 1 teaspoon vanilla liquid stevia
  • Optional toppings: Dairy Free Whipped Cream, Sprinkle of nutmeg
  1. Preheat oven to 350 degrees.
  2. Spray 6 ramekin or custard cups with nonstick cooking spray.
  3. In a large bowl mix together pumpkin, milk, eggs, spices and stevia.
  4. Pour evenly into ramekins.
  5. Bake for 40 minutes or until a knife comes out clean.
  6. Best served cold. Top with dairy free whipped cream! Sprinkle with more nutmeg!

Recipe via Sugar Free Mom

12 Foods To Keep You Fuller, Longer


When you're trying to lose weight, cutting back on the amount you eat is a given -- but feeling hungry all the time is one of the major reasons why most diets fail within a week. Still, you can silence your grumbling stomach without consuming extra calories. In fact, eating certain foods sends a signal to your brain that you're done eating and quiets your appetite. Shut out the ice cream pint that's calling your name by eating these healthy and satisfying foods.
  • 1
  • 2
  • 3
    Beans, Chickpeas & Lentils
  • 4
  • 5
  • 6
    Chili Powder
  • 7
    Dark Chocolate
  • 8
  • 9
  • 10
  • 11
  • 12
    Whey Protein

For the complete article with details of why each food makes you feel fuller, long please visit HERE.

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