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Archive for February 2015
Total Nutrition Technology is so happy to welcome Registered Dietitian Emily Batten to the TNT Team!
A message from Emily:
"I have my Bachelors in Public Health from UNC-Charlotte and graduated with my Masters in Nutrition from Winthrop University. My passion for dietetics originated at the age of 6 when I was diagnosed with Type 1 Diabetes; I love that I am able to relate with my clients because I have been on the other side of a health diagnosis. I became a dietitian so that I am able to not only increase my clients' quantity of life but more importantly their quality of life. I believe education is one of the most important aspects of nutrition that I can provide to my clients. I love working at TNT! My office is conveniently located inside In Motion Fitness off of W Catawba Ave. in Cornelius, NC.
When Lisa first met with Total Nutrition Technology founder, Angela Wilkinson, her goals were clear - to obtain an improved level of overall wellness by losing a significant amount of weight, changing eating habits, learning how to prepare healthy meals and increasing level of activity. Lisa shares her journey to health...
"My personal trainer encouraged me to meet with TNT for metabolic testing and to setup a nutritional program to assist me in meeting my personal wellness goals.
I met with Angela and was immediately encouraged by her uplifting spirit and attitude. She has provided me with the educational materials to learn to live a healthy lifestyle that I can maintain. My plan was well-explained and easy to follow. The shopping guide and tips have been invaluable to assist me in learning to make better food choices. I have met with Angela weekly and now bi-weekly via skype. Our skype meetings have been an excellent solution as my schedule is very busy.
I have obtained many benefits as a result of following the plan. I have lost over 70 pounds and my cholesterol has dropped 45 points. I have also lowered my blood sugar levels significantly and I am now in the normal range. My blood pressure has also dropped dramatically and is within the normal range.
Angela has provided support to enable me to stay on the plan and shift focus from trigger foods where necessary. She has assisted me with understanding my emotional eating patterns and changing those patterns. She has enabled me to understand the changes in my body image as I go through this process. I am very appreciative of her high level of support over the past year. I look forward to working with her to finish the last milestone of my journey to reach my lifelong wellness goals."
Angela, Founded Total Nutrition Technology, Inc. in 1993. She holds a Bachelor of Science degree in Exercise and Sports Science from the University of Florida and her Associate of Science degree in dietetics from Palm Beach College. She relocated to Charlotte, North Carolina in 1997 where she expanded her programs into many area fitness and wellness centers. In 2006, the NC American Dietetic Association honored Angela as the Dietetic Technician Professional of the Year. She remains an active member of the Academy of Nutrition and Dietetics (AND), Sports, Cardiovascular, and Wellness Nutritionists Dietetic Practice Group (SCAN), National Association of Sports Nutrition and American Fitness and Professionals Association (AFPA) -
The team at Total Nutrition Technology believes that results-focused outcomes are the key to YOUR success. To learn more about how you can benefit from a nutrition program that is custom designed to your unique physiology, lifestyle and dietary behavior, contact Total Nutrition Technology today at 704-549-9550!
You succeed with TNT because your results are our commitment to you!
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Adopting healthy cooking techniques need not doom one to eternally bland and tasteless meals consisting of minuscule portions. Whether your goal is to lose weight or to learn how to eat better, understanding how to modify favorite meals is the key to long term weight control and enhanced health. As studies have shown, changing cooking style can move families toward a healthy food plan that may protect against heart disease, hypertension, and cancer. Low-fat cooking is not only helpful to one’s waistline, but to one’s lifeline. With just a little practice, it is possible to still enjoy all the pleasures of food without the negative consequences. Here are some tips on how to cultivate the fine art–and-science of adapting recipes to reduce calories, fat, cholesterol, sodium and/or sugar.
Cutting The Fat Calories
Fat has twice the calories of protein and carbohydrates, so the key is to reduce or eliminate butter, margarine, oil, mayonnaise, lard and other dressings that are high in fat. Here are some tips:
- Experiment with recipes by cutting fat requirements in half or by a third. For example, in a casserole calling for six tablespoons of margarine, try using only three or four tablespoons instead. Or if a cake recipe suggests one cup of oil, try ¾ of a cup instead. In mixes, such as preseasoned rice mixes, butter or margarine can be completely omitted.
- Foods that require sautéing in butter or oil can be substituted with a cooking spray such as Pam or by adding several tablespoons of water or broth.
- Making a sauce does not require starting a “roux” or paste of fat and flour or cornstarch. The goal is to separate starch granules from each other so they do not form lumps. This can be accomplished by slowly adding cold milk or fruit juice directly to the flour or cornstarch, passing the fat. Once smoothly blended, stir the starch-liquid mixture over medium heat until it comes to a boil. Then add herbs, spices, lemon juice, extracts or low-calorie sweeteners.
- Recipes that call for milk can be substituted with low fat or skim milk. If cream is called for, use evaporated skim milk.
- Fatty meats include bacon, sausage, many cold cuts and fat marbled cuts of beef, lamb and pork. Try substituting skinless poultry, veal, fish and lean meat cuts such as flank or round steak. Use meats sparingly by slicing thin and adding more vegetables when using in casseroles. The extra vegetables will add bulk to the meal without the added fat.
- Broiling or baking the meat on a rack can also diminish fat so that the fat drips off. Another method to reduce fat is to use no-stick pans and cooking sprays which allow for cooking eggs, pancakes and French toast without adding butter or oil to the pan.
- Chill down gravies, soups and casseroles after making them and let them set overnight if time permits. The fat will harden and can be easily removed before reheating.
- Low-fat or non-fat yogurt can be substituted for sour cream in vegetable dips or spreads. An excellent imitation sour cream can be made by whirling non-fat cottage cheese with several tablespoons of skim milk or non-fat yogurt in a blender until smooth. Fat free sour cream, mayonnaise, cream cheese and ricotta cheese are wonderful substitutes anytime the regular ingredients are required.
- When a recipe calls for cheese, non-fat cheese works well in casseroles and mixed dishes. Anytime cheese is to be placed on top of a dish, place the dish on the lower rack in the oven and cover with tin foil. This method will help melt the fat free cheese.
- If fat free cheese is not available, look for cheese made from part-skim. White cheese is typically lower in fat than yellow cheese.
Cutting The Sugar Calories
- Every ¼ cup of brown or white sugar adds 200 empty calories to a recipe. Reducing the required amount of sugar in half can easily eliminate calories. Add more cinnamon, nutmeg, vanilla, almond or other extracts to spark the flavor. Many naturally sweet fruits such as pears, bananas and certain types of apples sweeten some desserts all by themselves.
- Instead of using icing on a cake, replace with confectioners sugar which will decrease calories from sugar and fat.
- Sugar substitutes such as Equal and Sweet-n-Low are great replacements for sugar in beverages, fresh fruits, yogurt, whipped toppings, non-bake and frozen desserts. One packet of Equal is equivalent to two tablespoons of sugar but has only four calories. Artificial sweeteners lose their sweetness in prolonged heat, so it is best to not add these sugars until after the dish has been heated.
- Splenda is also a non calorie sweetener which is made from sucralose but is 600 times sweeter. Splenda is not metabolized by the body so it is safe for diabetics. It stays sweet during cooking and baking and can be added to any food or beverage. Splenda is sold in packets and granular form which makes it easy to use when baking.
- Stevia is 200-300 times sweeter than sucraclose and is almost calorie free. Legally it is labeled as a dietary supplement and can be found in most health food stores. Stevia has no effect on blood sugar levels.
- Unlike other sweeteners, Splenda and Stevia can be used to cook with. An exact substitution can be used when substituting Splenda for sugar. For example, 1cup of Splenda = 1 cup of sugar.
- When using Stevia as a substitution be careful because it is so sweet. If using the liquid form of Stevia, usually only a few drops are required.
De-Salting Your Recipes
- Salt, or sodium chloride, is found in table salt, soy and steak sauces, bouillon, monosodium glutamate, baking soda, catsup, as well as vegetable salts. Despite their minimal calories, prepared mustard, canned tomato juice and horseradish are also loaded with salt. Cutting back on these condiments and sauces when cooking will substantially reduce the sodium in one’s diet.
- Salt substitutes are usually made of potassium chloride, and they can be used in cooking. Check with a physician if any medical problems due to the potassium arise.
- When cutting back on salt, use more herbs and spices. Chives, parsley, tarragon, dill and basil compliment most vegetables. Try lemon juice and a sprinkling of grated nutmeg on broccoli, spinach and cauliflower. Add lemon juice after cooking vegetables to prevent them from becoming tough.
What is your favorite heart-healthy cooking tip?
By: TNT Health Educator: Stacey Gretka
A Zoodler is a necessary kitchen gadget you not only didn’t know you needed, but likely didn’t known existed. The term comes from combining the words “zucchini” with “noodle” and the resulting device does exactly that: turns zucchini (or other vegetables) into noodles (or spiral shapes). Suddenly you can take your favorite dishes to a new, and healthier, level - spaghetti & stir fry, soups & salads, garnishes & more!
We’ve tested quite a few Zoodlers, and have to admit that typically speaking they can be either too flimsy or way too involved. The bulkier, countertop-style units are hard to justify for any non-vegetarian kitchen where a Zoodler will be used once per week rather than daily. And the flimsy units won’t stand up in a dishwasher or against a super fresh carrot. The original method of using a standard vegetable peeler or paring knife is simply not all that safe. In walks SpiraLife. The SpiraLife Zoodler is a handheld device that offers two different cutting options simply by flipping the unit over. The removable lid doubles as a veggie holder when you’re getting close to the end, which happens surprisingly quickly and easily, I might add.
I mentioned that dishwasher-safe is an important feature in our household and the SpiraLife is not only dishwasher-safe, but it came with an absolutely adorable mini brush for cleaning the bits and pieces from the blade.
Now, what does one do with zucchini noodles? Well, that’s up to you, but I merely bulked up a formerly starch-heavy meal, by swapping out half of my whole wheat pasta for zucchini noodles – a seamless, family-friendly option. You can make an entire meal of veggie noodles, or garnish a salad with beautiful veggie flowers. It’s really up to you. Regardless, we were impressed with the ease of use of this small, affordable, and durable veggie noodle maker. And we also love their commitment to quality and customer service. The SpiraLife is backed by a Lifetime No-Hassle Replacement Guarantee!
Begin Your New Spin On Cooking Healthy!
Buy Now $14.98
**We have put this product to the test and the opinions in this review are solely that of Total Nutrition Technology. This post does contain an affiliate link.
Use these simple tips to regrow common ingredients at home. Not only save money, but to eat healthier, as well.
February is American Heart Month and this recipe comes to us from The American Heart Associations's Go Red for Women. Heart healthy recipes, such as this spinach-stuffed baked salmon, use fresh ingredients and healthy fats to create a heart-smart meal that is filling and easy to prepare.
Serves 4; 3 ounces fish and 1/2 cup vegetables per serving
1 teaspoon olive oil
2 ounces spinach
1 teaspoon grated lemon zest
1/4 cup chopped roasted red bell peppers, rinsed and drained if bottled
1/4 cup fresh basil, coarsely chopped
2 tablespoons chopped walnuts Cooking spray
4 salmon fillets (about 4 ounces each), rinsed and patted dry
2 tablespoons Dijon mustard (lowest sodium available)
2 tablespoons plain dry bread crumbs (lowest sodium available)
1/2 teaspoon dried oregano, crumbled
1/2 teaspoon garlic powder
1/8 teaspoon pepper
- In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the spinach and lemon zest for 2 minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl. Stir in the roasted peppers, basil, and walnuts. Let cool for 5 minutes.
- Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
- Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side. With a spoon or your fingers, carefully stuff a scant 1/2 cup spinach mixture into each fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread the mustard over the fish.
- In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the top with cooking spray.
- Bake for 12 to 13 minutes, or until the fish is the desired doneness and the filling is heated through.
Total Fat 8.5 g
Saturated Fat 1.0 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 2.5 g
Cholesterol 65 mg
Sodium 280 mg
Carbohydrates 6 g
Fiber 1 g
Sugars 1 g
Protein 27 g
Recipe Source: AHA - Go Red for Women
Did you know that store dried herbs have a shelf life? Well we found a great Mad Genius Tip from Food & Wine's Justin Chapple. Drying fresh herbs like rosemary, oregano, and thyme is a great way to make them last longer.
Have you ever dried fresh herbs?