1. Pack your (healthy) snacks each day like you are going on a long road trip - being prepared while out and about is key! You can also bring them home if you don't need to eat them.

2. Use your food journal to identify the most challenging part of your day (or week). Is it difficult to get breakfast in? Maybe its midafternoon munchies? Weekends rough? The journal is such a useful tool to identify those challenges so you can zero in on what it takes to make those challenges your successes!

3. Water water water! Always more water -- and out TNT Infuser Water Bottle is my absolute FAVORITE!  Adds a flavor explosion to boring plain water!

4. Plan your workout at the time of the day that you need the biggest mental recharge, not just physical! If you are present mentally, your physical gains will be exponentially greater!

5. Schedule a time in your calendar each week for grocery and food prep. You would never skip an appointment with a doctor, or a work meeting, so apply that same level of importance to your grocery and food prep - make that appointment with yourself, keep it, and get a handle on your week before it even begins!

Janet Dukowski ~ TNT Registered Dietitian & Nutritionist

Mount Island and On-Site Corporate Wellness

Janet is a Registered Dietitian and Nutritionist with Total Nutrition Technology and moved to Charlotte, NC from Vancouver, BC, Canada in October 2013. Janet completed her dietetic internship at Vancouver’s largest hospital and was hired as a Clinical Dietitian in the same hospital at the end of her internship. She gained experience and knowledge in medical nutrition therapy in the areas of Diabetes management, weight loss, heart health, and many more. Janet also helped develop a recipe book for the Canadian men’s soccer team to use while travelling abroad for competitions titled “Nutrition on the Road – A Guide to Fun, Healthy and Optimal Nutrition Away from Home”.

Janet is also passionate about physical fitness, and spends much of her spare time road cycling. Since moving to Charlotte, she has completed races in the mountains, including Beech Mountain Metric and Blood Sweat and Gears, as well as charity rides like 24 Hours of Booty. In addition, she is a credentialed RD with Blue Cross Blue Shield. For all of you with BCBS insurance, you may be covered at 100% for unlimited nutrition visits with Janet! 

Janet's Top 5 Tips:

Total Nutrition Technology Holds Diabetes Management Workshop

CHARLOTTE, NC (October 14, 2014) - - Over the last several years, the prevalence of diabetes has increased, putting Charlotte right on the edge of the diabetes belt. As the seventh leading cause of death in the United States, diabetes is a growing problem and not managing the disease properly can lead to a great number of serious health problems. Total Nutrition Technology (TNT), a company specializing in helping people lose weight, manage their health and enhance their sports performance, is giving people living with diabetes the tools to manage the disease and live a healthy life through a 6-week Diabetes Management Workshop starting Tuesday, October 28, 2014 from 6:30 p.m. – 7:30 p.m. at Total Nutrition Technology’s University area location – 10130 Mallard Creek Road, Charlotte, NC 28262. 

The workshop will be held each consecutive Tuesday and will cover the following topics:

• Understanding diabetes and its effect on the body
• Effectively managing blood sugar
• A healthy diet for blood sugar control and weight management
• Exercise recommendations
• Lab values: Which ones you need to know and what they mean
• Important questions to ask your doctor 

“Almost 10 percent of our population has some form of diabetes,” said Annie Goldsmith, RD, LDN health educator with TNT. “Without proper management, diabetes can lead to serious health problems. However, while diabetes may be life altering, you can still live a normal, healthy life. Our goal is to teach people how to properly manage their diabetes and empower them with the knowledge and skills they need to prevent any complications down the road.”

TNT’s Diabetes Management Workshop will be led by Annie Goldsmith, RD, LDN and is $299 for the 6-week course, but is an eligible Blue Cross and Blue Shield covered program with certain insurance plans.

Corporate Manager for SC

Originally from Eldorado, IL, he comes from a family of fitness enthusiasts and accomplished athletes. Nate’s background is in Nursing. After receiving his BSN from Southeastern Missouri State in 1995, where he was a 4 years starter as middle linebacker and served as captain on the SEMO Indian football team, and first varsity letterman to graduate with a bachelors degree in nursing, he moved into his first nursing position at Harrisburg Medical Center in Harrisburg, IL. After a year working on Medical Telemetry floor he began pursing a career as a “travel nurse”. For the next few years he worked throughout the US on 13 week assignments at various hospitals progressing from Med TELE to ICU/ER. His choice of location was always centered around his love for outdoor activities. So Colorado for the winter and snowboarding and spring in the mountains of Tennessee to mountain bike. His final travel assignment landed him in Rock Hill, SC. This area had great access to the ocean as well as the mountains and offered him a great opportunity to expand his horizons, professionally, spiritually, and recreationally. 

In March of 2002 he and a former colleague went into the healthcare staffing, or travel nursing, business for themselves. They formed Independent Healthcare Staffing, Inc. Over the next 10 years he grew the business into a nationwide company providing healthcare workers through all 50 states. In January of 2010 he and his partner sold the company in the hopes of perusing new interests. Over the next two years, while being contractually bound to the new ownership group Nate began to increase his knowledge base and interest in the field of Health Coaching by attending seminars and webinars and becoming a certified personal trainer through ASFA. 

Always being very active as an avid cyclist, runner, hiker and snowboarder the field of preventative health seemed to be exactly where he was headed. The idea that the human body, if given the proper nutrition, exercise, and opportunity, could be safe guarded from many of the diseases and debilitating effects of aging is what drove him into the nursing field in the first place. He now has an opportunity to work with TNT, expand his knowledge and the TNT's corporate Wellness Programs.

1. You can't get better if you never recover