Total Nutrition Technology


Archive for May 2015

12 Facts About High Fructose Corn Syrup

High Fructose Corn Syrup (HFCS) is a common sweeter found in soda and other fruit flavored drinks.  The use of this type of sweetener has certainly been on the rise leading many to wonder if it is contributing to the increase of obesity and other related health problems in our country.  

The main component of HFCS is the fructose. Fructose makes up 55% of HFCS, where glucose makes up the other 45%. HFCS is not the only culprit of bad health among all the sugars out there. It is fructose that is the main culprit of bad health.  See more at

12 Facts About High Fructose Corn Syrup 

1. Adds to the visceral fat in the body

2. Decreases insulin sensitivity

3. Raises triglyceride levels, leading to metabolic syndrome

4. Almost all calories from fructose get absorbed by the liver. Those calories then get turned into fat whether you need those calories or not. That fat is released into the blood stream, which leads to an increase in triglyceride levels (Leading to metabolic syndrome) 

5. For glucose, the liver with only absorb the glucose calories if its needed and most will go to the blood stream as sugar instead of fat, but it will cause an increase in your blood sugar levels.

6. Consuming to much HFCS, will raise triglyceride levels after a meal, which can cause a heart attack, especially if the triglyceride levels are 150 mg/dl or higher

7. Fructose contributes to the increase in Uric Acid in the blood stream. If there is too much Uric Acid in the blood stream, the excess gets sent to the joints causing Gout.

8. High-fructose diets block the leptin signals, which tell your brain that you are full, this can then lead to over-eating and weight gain.

9. After a meal, triglyceride levels in the blood are increased more with fructose as opposed to glucose

10. Along with other sugars, fructose can effect how your body breaks down healthy foods which can ultimately cause you to gain weight if you eat them in addition to all your healthy foods

11. Soft Drinks and sugary drinks add 21% of added sugar to your daily diet and do not curb the appetite so the added calories can lead to weight gain

12. Sugar contributes to an increase in blood pressure because 

What comes to mind when you think of High Fructose Corn Syrup?

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10 Sneaky Names For Sugar

A little sugar never hurts anyone. The problem is the body only needs about two tablespoons a day. Still many people are consuming up to fifty times the recommended amount of sugar. Ever since the focus of weight management has shifted towards fat-free foods, sugar consumption has sky-rocketed. This has not only contributed toward extra weight gain, it has led to an increase in health problems as well.

Most people are familiar with the term “table sugar,” but not everyone understands that there are many different kinds of sugar. Below is a list of the different kinds of sugars and where they are found. Becoming familiar with these terms will be helpful when determining how much sugar is in a product. All sugars provide four calories per gram. 

1. Barley malt - The same effect as brown rice syrup and has no nutritional value.

2. Brown rice syrup - Derived from grains and maintains a percentage of complex carbohydrates. Brown rice is absorbed more slowly than table sugar and therefore helps minimize the roller coaster effect of high and then low energy levels. Brown rice syrup has no nutritional value.

3. Brown sugar - Crystallized sugar with molasses added for color and flavor; no nutritional value.

4. Concentrated fruit juice - Often used as a sweetener in sweetened food products and provides no nutritional value.

5. Fructose - A natural sugar found in fruits, fructose is 15 to 80 percent sweeter than sucrose. Fructose provides no nutritional value, but other contents in the fruits provide essential nutrients.

6. Lactose - A natural sugar found in dairy products. Lactose does not provide any nutritional value, however lactose should not be confused with other contents in dairy products which do provide nutrient value. 

7. Molasses - Absorbed more slowly than table sugar (sucrose) and is full of nutrients. 

8. Sucrose - Also known as table sugar or refined sugar. Sucrose is found mostly in candies, desserts and fat-free desserts and provides no nutritional value.

9. Turbinado sugar - A highly refined sugar with no nutritional value.

10. Unsulfured molasses - Supplies some B vitamins and minerals to give minimal nutrient value.

A key to monitoring your sugar is determining just how much each serving contains.  So check the nutrition label for total grams of sugar, and divide that by four (each teaspoon of sugar is equal to 4 grams.) That’s how many teaspoons of sugar are really in your cookie, salad dressing, and your no-sugar-added fruit juice.

photo credit: Sugar via photopin (license) 

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5 AMAZING Memorial Day Picnic Recipes

Memorial Day weekend is a great celebration and chance to spend some quality time with family and friends. It's also a time to pull out those favorite summer time recipes for your cookout.  We've put together 5 of our favorites to share.  These recipes are sure to impress any crowd!

Red, White and Blue Potato Salad (via My Recipes)

2 cups fingerling potatoes, halved lengthwise (about 10 ounces)
2 cups small red potatoes, quartered
2 cups small blue potatoes, halved lengthwise
¼ cup finely chopped red onion
2 Tablespoon chopped fresh parsley
1 Tablespoon chopped fresh dill
1 Tablespoon chopped fresh chives 
3 hard-cooked eggs (white if you prefer) chopped 
¼ cup red wine vinegar 
2 Tablespoons olive oil 
¼ teaspoons salt 
2 teaspoons Dijon mustard 
½ teaspoon freshly ground pepper 
1 garlic clove, minced 

Place white and red potatoes in a saucepan, cover with cold water. Bring to a boil. Reduce heat and simmer 15 mins until tender. Drain, cool. Place potatoes in large bowl. 

Place blue potatoes in a separate saucepan and cook as above until tender. 

Add blue potatoes, onion, parsley, dill, chives and eggs to bowl and toss gently. 

Combine vinegar and remaining ingredients. Pour over potato mixture; toss gently to combine. Serve warm, at room temperature or chilled. 

Note: Blue potatoes are starchier than the others and tend to bleed so cook them separately. 

EXCHANGES: 1 cup, ~ 250 calories, = 2 starch and 1/2 meat - and 1/2 fat


Sweet'n Spicy Roasted Corn (via Taste of Home)
Serves 6

6 large ears sweet corn in husks

2 tablespoons butter

4 garlic cloves, minced

1 teaspoon brown sugar
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon chili powder

Carefully peel back corn husks to within 1 in. of bottom; remove
silk. Rewrap corn in husks and secure with kitchen string. Soak corn
in cold water for 1 hour.

Using long-handled tongs, moisten a paper towel with cooking oil and
lightly coat the grill rack. Grill corn, covered, over medium heat
for 25-30 minutes or until tender, turning occasionally. Remove
string before serving.

Meanwhile, in a small saucepan, melt butter. Add the garlic, brown
sugar, red pepper flakes and chili powder. Serve with grilled corn.
Yield: 6 servings.

Exchanges2 starch, 1 fat.

Stuffed Fiesta Burgers
4 Servings

1 lb. 96% lean ground beef 
1 pkg. Taco Seasoning Mix 
1/4 cup reduced fat (1/3 fat) Chive & Onion Cream Cheese Spread 
1/3 cup fat free shredded cheddar cheese 

4 wheat hamburger buns, split, lightly toasted 

1/2 cup salsa (or mild per taste preference) 

PREHEAT Grill to medium heat. Mix meat and seasoning mix. Shape into eight thin patties. Mix cream cheese spread and shredded cheese. Spoon about 2 Tbsp. of the cheese mixture onto center of each of four of the patties; top with second patty. Pinch edges of patties together to seal. 

GRILL 7 to 9 min. on each side or until cooked through (160°F.) 

COVER bottom halves of buns with burgers. Top with salsa and top halves of buns. 

EXCHANGES: 1 burger with bun, ~350 calories, = 3 meat, 2 starch, 1½ fat, ½ vegetable


Frozen Raspberry Pie
8 Servings

1 dash cooking spray
33 pieces wafer chocolate cookies 
¼ cup powdered sugar 
2 Tablespoon oil, canola 
2 Tablespoon fat free milk 
1 Tablespoon butter 

3 Cups raspberries, fresh or frozen (thawed) 

2 Tablespoon lemon juice 

¼ teaspoon salt 

2 large egg whites at room temperature 
½ cup sugar granulated 
½ teaspoon cream of tartar 

Preheat over to 350 degrees F. Coat a 90inch pie pan with cooking spray 

To prepare crust:
Process 32 wafers, confectioner’s sugar, oil, milk and butter in a food processor until finely ground. 

Press the mixture into the bottom and up the sides of the prepared pan, creating and even, dense crust. Bake for 12 mins 

Cool on a wire rack to room temperature, about 1 hour. 

Meanwhile, puree raspberries, lemon juice and salt in a blender or food processor until smooth. Strain through a fine-mesh sieve into a medium bowl, pressing with a rubber spatula to extract the juice, discard seeds. 

Bring 1 inch of water to a slow simmer in a large sauce pan. Combine egg whites, granulated sugar and cream of tartar in a 3-quart stainless-steel bowl. Beat with an electric miser on medium speed until foamy. 

Set bowl over the simmering water and continue to beat on med speed, moving mixer around until the mixture is glossy and thick about 3-1/2 mins. Increase speed to high, continue beating over the simmering water until very stiff and glossy – 3-1/2 mins more. (eggs will be at safe temperature at 160F at this point) 

Remove from the heat and continue beating on medium speed until room temp 3-5 mins. 

Fold raspberry puree into meringue until combined. Pour into pie crust, crumble remaining chocolate wafer over the top. Place the pie on a level surface in your freezer and freeze until solid – at least 6 hours. To serve, let the pie stand at room temperature until softened slightly, about 10 minutes before slicing. 

EXCHANGES: 1/8 pie, ~220 calories, = 2.5 carbohydrates , 1 fat


Mint, Lime and Cucumber Aqua Fresca

By Brianna Steinhilber


2 large cucumbers washed and roughly chopped
8 juicy limes squeezed
1 packed cup fresh mint leaves, washed
¼ cup to ½ cup honey
1 cup of water
optional: Tequila


Add all ingredients to a blender and blend well. Strain over a pitcher. Serve with ice and fresh mint springs.

48 High Fiber Food Choices

Fiber is a form of complex carbohydrate found in whole grains, fruits, vegetables, and legumes. Fiber is found in the structural part of plant foods only (though it is now being added to many non-plant foods such as yogurt) and performs valuable functions. 

There are two basic types of fiber:

Insoluble Fiber:
Includes cellulose (walls of fruits, vegetable and legumes), hemi cellulose (cereal/grain fibers) and lignin (woody parts of vegetables and seeds). Insoluble fiber works like a sponge absorbing many times its weight in water and swelling up within the intestines. This absorption promotes more efficient elimination by creating a softer, bulkier stool, which may also alleviate digestive disorders. Fiber is also thought to play a role in various diseases such as colon cancer prevention.

Soluble Fiber:
Includes pectin (fruits and vegetables), gums and hemi cellulose. Soluble fiber can help 
produce a softer stool but does less to help the passage of food than insoluble fiber. Instead, soluble fiber works chemically to prevent or decrease the absorption of certain substances into the bloodstream. Soluble fiber appears to lower blood cholesterol levels and slow the entry of glucose into the bloodstream, which is especially important for people with diabetes. 

The recommended amount of fiber is 20 to 35 grams per day. The average individual however, consumes only 12 grams of fiber per day. When increasing dietary fiber,  intake should progress gradually because a sudden increase in fiber can cause digestive distress. One of the potential adverse affects of a diet high in fiber is the tendency for fiber to bind to minerals and prevent mineral absorption in the body. However, the concern of fiber interfering with the absorption of minerals should not concern those eating a wide variety of foods in their diet.

Fiber Choices:

INSTEAD OF:                               CHOOSE: 

White Rice                                    Brown Rice 
Apple Juice                                   Whole Raw Apple 
Hamburger on a Bun                    Chili with Beans 
Salami on Hard Roll                      Bean Taco (Lettuce and tomato)
Chicken Noodle Soup                   Lentil Soup 
Lettuce Salad                                Spinach Salad 
Macaroni Salad                             Three Bean Salad 

Here is a great list of both soluble and insoluble fiber in common foods:

Understanding more about fiber will provide knowledge on how to enhance your health from the most inexpensive and available sources - fruits, vegetables, legumes and whole grains!

photo credit: Snow Pea, Cannelini Bean, Tomato Salad via photopin (license)

Savvy Sipping 101

Everyone knows that attending social events can be particularly challenging when you are working on reaching your health and wellness goals. Combine a relaxed atmosphere, not-so-healthy foods, alcohol, and a little peer pressure and what do you get? A recipe for nutrition disaster. But have no fear! Here are so savvy ways to sip your way to a healthier you!

1. Be sure to have a healthy and filling snack before attending an event. It 

2. If you must drink, be smart about your portions. Wine is 5oz, beer 

3. Know your drinks! Choose a lower calorie version to cut back.

4. Alternate water and alcoholic drinks. It will slow your consumption of will keep you from snacking and drinking more throughout. 12oz, or liquor 1.5 ounces. 

5. Keep a souvenir! If you have a hard time keeping track of how many 

6. Remember that alcohol actually slows fat metabolism in the body. So if you’re working on losing weight or just staying fit, cutting back will help cut fat!

Typical calorie values of popular drinks and mixers:

Liquor (1.5 oz.):
Vodka- 95-100 calories 
Whiskey- 100-110 calories 
Gin- 95-115 calories 
Rum- 80-95 calories 
Tequila- 95-100 calories 

Simple Syrup (1.5 oz) - 54 calories
Lime Juice (1.5 oz) - 24 calories
Margarita Mix (4 oz.) - 100 calories
Cranberry Juice(8 oz.) - 137 calories
Orange Juice (8 oz.) - 112 calories
Tonic (8 oz.) - 80 calories
Coke (8 oz.) - 125 calories
Sprite (8 oz.) - 139 calories
Club Soda (8 oz.) - 0

Beer (12 oz.): 
Light Beer- 95-100 calories 
Lager- 135-150 calories 
Ale- 160-175 calories
Stout- 130-170 calories 
Cider- 125-200 calories

Wine (5oz.):
Red wine- 120 calories
White wine- 110 calories
Champagne- 112 calories


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Are KIND Bars Really Healthy?

In recent months, the FDA put the popular KIND Bars in the spotlight sending the snack bar maker a scornful letter requiring them to remove their 'healthy' labels.  The FDA requires that a food item must contain less then 1 gram of saturated fat per servings in order to be labeled as "healthy".  Four varieties of Kind Bars (Fruit & Nut Almond & Apricot, Almond & Coconut, Dark Chocolate Cherry Cashew + Antioxidants and the Peanut Butter Dark Chocolate + Protein bar) contain more than 2.5 grams of saturated fat, despite being labeled "healthy."  The FDA also took issue with Kind's use of the words "plus", "antioxidant-rich", "good source of fiber" and "no trans fats" stating that they don't meet the requirements for that labeling.   

Although Kind acknowledged that its label doesn't meet the FDA's standards, they believe that the FDA is using a narrow definition of the word "healthy".  "Nuts ... contain nutritious fats that exceed the amount allowed under the FDA's standard," the company said in a blog post. "This is similar to other foods that do not meet the standard for use of the term healthy, but are generally considered to be good for you like avocados, salmon and eggs."

Kind Bars is currently reviewing all labels in question and working with the FDA to comply with their request.  So how do we feel about these nutty snack bars?  TNT Health Educator - Stacey Gretka, shares her thoughts on the debate...

"I do like KIND​ bars and think they can be balanced into a healthy diet, but it is a fantastic reminder that any ONE food item really isn't "healthy" or "unhealthy," and that trusting the claims on packaging can be a risky move. Health is more a matter of how each item all fits into your lifestyle and daily intake. I urge my clients to enjoy what they eat and make conscious efforts to balance the food groups, sometimes that means a Kind bar can fit, sometimes it doesn't. This is precisely why one-size really does not fit all."
So we ask you consider KIND Bars to be healthy?   And will changes to the bar's labeling stop you from buying them? 


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