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Archive for March 2015
Potassium is often overlooked but it is an essential mineral used to maintain fluid and electrolyte balance in the body. It helps nerves and muscles communicate. It also helps move nutrients into cells and waste products out of cells. A diet rich in potassium helps to offset some of sodium's harmful effects on blood pressure.
Most people get all the potassium they need from what they eat and drink. Here are the top 10 foods highest in potassium:
1. White Beans
1 Cup Cooked = 1004mg (29% DV)
2. Dark Leafy Greens (spinach)
1 Cup Raw = 167mg (5% DV)
1 Cup Cooked= 839mg (24% DV)
Complete nutritional facts
3. Baked Potatoes (with skin)
Serving of 100g = 535mg (15% DV)
4. Dried Apricots
1/2 Cup = 755mg (22% DV)
Complete nutritional facts
5. Baked Acorn Squash
1 Cup Cubed = 899mg (26% DV)
6. Yogurt (plain, skim/non-fat)
1 Cup = 625mg (18% DV)
7. Fish (salmon)
1 3oz fillet = 534mg (15% DV)
1/2 Pureed = 558mg (16% DV)
9. Mushrooms (white)
1 Cup Sliced = 428mg (12% DV)
Average Banana (118g) = 422mg (12% DV)
Have you tried a snack ball recipe?
Having healthy snacks to grab-n-go is an essential part of keeping on track. So we've put together a few of our favorites so that you can have them all in one place!
Have you tried a snack ball recipe?
What did you think? Do you have a favorite?
Total Nutrition Technology is so happy to welcome Registered Dietitians Emily Batten & Amy Sparks to the TNT Team!
Emily Batten, RD
"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!"
Amy Sparks, RD
"From weight loss and weight maintenance to sports performance, I love helping people reach their nutrition goals in order to live healthier and happier lives. I completed my Master of Science in Nutrition and dietetic internship from The University of Tennessee-Knoxville in 2014 with an emphasis in Public Health, Research and Sports Nutrition and was also a Graduate Research Assistant for two years, working with childhood obesity and obesity prevention programs in the community. I graduated from Appalachian State University in 2012 with a Bachelor of Science degree in Nutrition. I am so thrilled to be a part of the TNT Team and have always enjoyed nutrition and the influence it has on our daily lives."
Total Nutrition Technology is so happy to welcome Registered Dietitian Amy Sparks to the TNT Team!
A message from Amy:
From weight loss and weight maintenance to sports performance, I love helping people reach their nutrition goals in order to live healthier and happier lives. I completed my Master of Science in Nutrition and dietetic internship from The University of Tennessee-Knoxville in 2014 with an emphasis in Public Health, Research and Sports Nutrition and was also a Graduate Research Assistant for two years, working with childhood obesity and obesity prevention programs in the community. I graduated from Appalachian State University in 2012 with a Bachelor of Science degree in Nutrition. I am so thrilled to be a part of the TNT Team and have always enjoyed nutrition and the influence it has on our daily lives.
Flip Your … Run, Workout, World – that’s the slogan for the newest gear in the fitness world: the FlipBelt by Level. It’s touted as a stylish, effective solution to the lack of pockets on workout clothing, and Total Nutrition Technology’s team has put these claims to the test. We studied the FlipBelt in three different settings to best reenact the various ways our clients might desire to use this incredibly unique device: during a run, a yoga class, and a plain old trip to the grocery store.
The single tubular pocket made of a stretchy, sweat-wicking fabric comes in a wide array of colors, though we tested their “Carbon” color because of its gender-neutrality, and universally matching-ness (yes, that’s officially a word now). Incredibly easy to don, you just step in and pull up, I noticed right away the fit was perfectly snug without being uncomfortable. There are four small slots running horizontally along the band through which you can start stuffing! Thoughtfully, the FlipBelt does include a key hook for your keys as well. I learned very quickly, though, that the more you put in, the bulkier the look. I settled, vainly, for a smaller version of my key ring (the house key and car fob), my Driver’s license, my debit card, and my phone.
Remarkably, this was still snug against my body with no jingly keys during the run, and virtually no weight. In fact, during the grocery trip, I completely forgot I was wearing the FlipBelt and nearly panicked at the checkout looking for my purse. Retrieving my card, once I remembered where it was, was no great feat (thank goodness).
The downside? While this is more of a personal preference, the updated, intensely more stylish fanny pack is a tough call for smart phones. During the yoga class, some moves were challenging with the bulk of my Galaxy S3, and I immediately began worrying for my iPhone 6 using friends. Then the hard truth popped in: how many of us are using our phones during yoga class? It was no great concern of mine to set my phone next to the mat or inside my shoes while I went to pretzel-town. And after I woke up from corpse, I just rolled up my mat, stuffed the phone in the Belt, slipped on my shoes and namaste’d out of there.
Here at TNT, we’re always on the search for the absolute best ways to make the lives of our clients (and fellow fit peeps) easier. While there was the minor draw back regarding the phones, we still give FlipBelt by Level an A- and we’re certain you’ll be pleased with your purchase. Not to mention, the price point makes it a #nofail solution for the epidemic of form-fitting, pocket-less workout attire!
Sunflower seeds may be tiny but they certainly pack a big nutritional punch! One ounce of roasted kernels contains 170 calories, is a good source of protein, fiber, zinc, folate and vitamin B6, and supplies about one-third of the Daily Value for vitamin E and phosphorus. The seeds are also rich in healthful unsaturated fatty acids.
Try this amazing Sun Butter with a a twist!
Cinnamon Vanilla Sunflower Butter
Developed by Marisa McClellan
2 cups raw sunflower seeds
1/4 cup sunflower oil, divided
1/2 teaspoon sea salt, plus more as needed
2 tablespoons vanilla bean paste, plus more as needed
3 teaspoons ground cinnamon, plus more as needed
- Preheat oven to 325°F. Spread sunflower seeds on a rimmed baking sheet. Roast in oven until seeds are fragrant and golden brown, about 25 to 30 minutes, stirring at least twice during baking to ensure even roasting.
- Remove baking sheet from oven and let seeds cool for 10 minutes.
- Pour toasted seeds into a food processor. Add sea salt and 1 tablespoon of the sunflower oil; begin to run the processor.
- As seeds break down, drizzle in remaining sunflower oil. Continue to process in 10- to 20-second intervals, stopping the processor after each interval to break up clumps and scrape down sides of bowl.
- As the mixture begins to look like butter, add vanilla paste and cinnamon and pulse to incorporate.
- Taste; add an additional pinch of cinnamon, vanilla or salt if necessary.
- Scrape the sunflower seed butter into a jar and store in refrigerator for up to 1 month.
- Makes 1 ½ cups
Serving size: 2 tablespoons
Total Fat: 17g; Saturated Fat: 1.5g
Cholesterol: 0mg; Sodium: 120mg
Carbohydrates: 6g; Fiber: 2g; Sugars: 1g
Protein: 5g; Potassium: n/a; Phosphorus: n/a