Total Nutrition Technology


Archive for June 2015

The Pros & Cons of Juicing vs. Smoothies

By: Total Nutrition Technology

It seems that every diet plan these days contains a recipe for some sort of smoothie to increase nutrient intake in a liquid form. While smoothies have been a popular health drink over the past years, another type of liquid health drink may be taking over. Juicing is a new and fresh way to increase your intake of many important vegetables (and fruit!). 

What's the difference?


Juicing is the process of physically separating the liquids from the whole fruits and vegetables. 

Juicing allows easy digestibility because of its completely liquid nature. Juicing does not retain the fiber found in fruits and vegetables and thus allows the nutrients to pass into the body very quickly.

Juicing is very nutrient dense. This means you are getting every vitamin and mineral found in the food because of the amount of whole foods you can make into juice at one time and also because of the ability to bypass digestion.

Juicing increases amount of vegetable and fruit and intake and also the variety of fruit and vegetable intake because you are able to drink many fruits and vegetables that you would normally not even want to touch.


Smoothies are made from blending together the liquid and solid components of whole fruits and vegetables.

Smoothies retain the fiber found in whole fruits and vegetables. Fiber is important for your diet because it keeps you fuller for longer as well as cleansing your system and keeping you regular.

Smoothies do a better job of maintaining blood sugar levels by absorbing protein and fiber along with the natural sugars found in fruits and vegetables and not allowing a sugar spike that normal juices allow.

Smoothies can easily be substituted for a meal by adding protein sources such as yogurt, whey, or milk. Juicing does not have this option and is used more as a supplement to a meal.


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June Specials...


Eldred, Sheila M. "All Juiced Up." Experience Life June 2012: 41-44. Print.
Lussier, Nathalie. "Blender or Juicer: Is It Better to Juice or to Drink Smoothies?" Web log post. The Raw Foods Witch. N.p., 5 Aug. 2009. Web. 28 July 2012.

Top 20 High Concentration Antioxidant Foods

Antioxidants are nutrients — including vitamins like E and C — that prevent or slow oxidative damage throughout the body. Without busting out the biochemistry books, when cells use oxygen, they naturally generate free radicals (by-products) which can cause cellulardamage. Antioxidants act as free radical bounty hunters that often prevent and repair damage done by the free radicals( 

Antioxidants are abundant in fruits and vegetables, as well as in other foods including nuts, grains and some meats, poultry and fish. 

List of the 20 foods with the highest concentration of antioxidants, according to the USDA:

1. Small red beans

2. Wild Blueberries

3. Red kidney beans

4. Pinto beans

5. Cultivated blueberries

6. Cranberries

7. Artichokes

8. Blackberries

9. Prunes

10. Raspberries

11. Strawberries

12. Red Delicious & Granny Smith apples

13. Pecans

14. Sweet Cherries

15. Black plums

16. Russet potatoes

17. Black beans

18. Plums

19. Gala apples

20. Walnuts


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5 Ways To Give Bread A Nutritious Boost

Here are some delicious ideas on how to make plain bread dough more delicious by adding nutritious extras that can be easily found in your pantry.

1. Add left over fruits or vegetables to your plain bread dough. Just chop them up into small pieces and stir into dough just before baking. Good examples include bananas, strawberries, cherries, zucchini, and pumpkin.

2. Add decaf tea to your plain bread dough. Remove the tea leaves from a tea bag and stir into plain bread dough. This adds a boost of antioxidants to your bread.

3. Throw some flax seeds of chia seeds in to your plain bread dough before baking for some extra protein, fiber, and omega-3’s.

4. Adding cinnamon to your plain bread dough adds great flavor while reducing chronic inflammation.

5. Garlic, oregano, and basil can be added to plain bread dough for amazing flavor and many nutritional benefits including cancer fighting properties, improving cardiovascular health, reducing inflammation, and an abundance of vitamin K. 

 photo credit: Bread.8 via photopin (license)


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15 Simple Ways to Live Healthy

At Total Nutrition Technology, we are passionate about healthy living. This list is a compilation of what the simplest ways to achieve a healthy lifestyle.

10 Ways to Cut Calories:

1. Use applesauce instead of oil when baking 
2. Snack on a bowl of fruit salad instead of that bag of chips
3. Choose Canadian bacon instead of regular sausage or bacon
4. Choose water packed tuna instead of tuna packaged in oil
5. Order a pizza with half the cheese and make a special request for thin crust 
6. Eat small meals/snacks every 3-4 hours to control your appetite and metabolism

7. When eating out- Split a meal with a friend

8. Bake, broil, or grill instead of frying

9. Drink at least 64oz of water a day –make sure flavored water is calorie free
10. Never eat out or shop hungry-eat a high fiber snack before hand

FACT: Most Americans gain at least 1-2 pounds per year, some even more

FACT: Weight gain can be prevented in 90% of adults by burning at least 100 extra calories per day. 
FACT: Stopping weight gain alone prevents health problems such as diabetes, heart disease, even cancer.

5 Ways to Burn Calories during Your Busy Day:

1. While at work-Take the stairs instead of the elevator and pack your walking shoes for a quick walk during lunch.

2. Celebrate the beauty of sunrises with someone special on an early morning walk
3. Mow the lawn
4. Walk with your kids to the local park and take your pet for a nice stroll while you’re at it
5. Instead of talking with your friends on the phone, go for a walk with them.


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Is It Here To Stay? The TRX Workout Review

There have been all sorts of workout trends over the years.  Some come and go after a short buzz of popularity but others are proving to stand the test of time.  So we wanted to take a closer look at the TRX Suspension Training workout and see if it really lived up to all the hype and if we thought it would be a workout option here to stay.

So what is TRX Suspension Training?  
According to the official TRX website: 
"Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete hundreds of exercises."  
So the TRX Suspension Trainer consists of two adjustable straps with handles and foot cradles that uses gravity and your own bodyweight to perform the exercises. As you adjust your body position with the suspension trainer you can change the difficulty and resistance of each movement.  This is a workout routine that can be done in home or through a group workout setting at your local gym.  

The TRX Suspension Trainer:
  • Delivers a fast, effective total-body workout
  • Helps build a rock-solid core
  • Increases muscular endurance
  • Benefits people of all fitness levels (pro athletes to seniors)
  • Can be set-up anywhere (gym, home, hotel or outside)

“The Suspension Trainer is so efficient because every movement requires the integration of core, mobility, stability, strength, balance, and coordination, among others,” says TRX Founder and former Navy SEAL, Randy Hetrick. “Often, traditional workout programs have the participant working on isolation instead of integration, but life and human movement requires integration of the body and its systems. Performing exercises that promote more integration will lend itself to faster results!”

Check out the TRX workout in action...

How Difficult Is Suspension Training?
No matter your current fitness level, the first time you use the TRX Suspension Trainer you might feel a little awkward until you get your bearings.  If you are just starting to workout again or you don't have much core strength you are going to find this a bit challenging at first.  Standard exercises such as push ups, chest press and tricep press can all be accomplished with the TRX system but with a twist because your core and other areas of your body are constantly engaged as you try to maintain your balance throughout the exercise.

TRX recommends that you master the basics first such as planking, pushing, pulling, squatting and lunging before moving on to more complex moves.  Mastering these basic moves will ensure your aptitude of more advanced moves and lessen your chance of injury.  Remember, these moves may seem simple at first but adding that suspension element will challenge your balance like you've never experienced before.  The fact that your core is constantly engaged makes this a killer workout. You're developing your core, stability and balance with each move!

Who Is This Workout For?

If you are looking to build a little muscle, tone up and increase you core strength then a TRX Suspension Training workout is for you!
“Traditionally, building muscle mass generally requires external load (weights),” says Hetrick. “That being said, the Suspension Trainer lends itself to increasing core strength and stability, which is incredibly important when lifting weights. So using it in combination with weight training can help anyone build muscle mass — should that be their goal — more effectively with a reduced chance of injury.”
The TRX system wasn't designed to replace weight training but it's definitely great for building core strength and use in addition to your other workouts.  And if you are new to working out or weight training you will probably notice some good muscle-building results from just using the TRX.   

So Is Suspension Training Here To Stay
Definitely!  This type of workout is like nothing you will have ever tried and is a workout that can be adjusted to match your personal fitness level.  That is o
ne of the biggest strengths of this type of workout -- you can increase the challenge of each exercise quite a bit by simply adjusting the bands or your body's position when holding the bands.  
So whether you are going to do suspension training at home or in a group class setting, there are a variety of exercises you can do with the TRX Suspension Trainers and each exercise will challenge your core and coordination—seriously. Every. Single. One. If you purchase a TRX system to use at home, you will be provided with an introduction and instructional DVD to follow until you feel comfortable doing each exercise on your own. 

A few other things we like about the TRX Suspension Training System is that it provides you the ability to strengthen every major muscle group with one piece of equipment and you can easily progress as your fitness level changes -- you can change the intensity level of your workout by simply changing your body position. The more you "lean" during an exercise, the more body-weight resistance you use. And the inverse applies...the more you stand upright, the less body-weight resistance you employ. 

The TRX Suspension Trainers are affordable, portable and don't take up much space. One thing to note about using this system at home: When you anchor the Trainer to the door, you have to have a door that closes and you have to stand on the side of the door that pulls the door closed. That might not leave you with much room depending on the layout of your house. I found that using my bedroom closet door was perfect and gave plenty of room for any of the exercises.

The TRX Suspension Training workout is just the thing to change up your workouts and continue challenging yourself if you have been strength training for a while and are looking for something new. If you are interested in finding out if Suspension Training workouts are for you check out your local gym and try a TRX class!  We think you'll be glad you did!

Have you ever tried a TRX workout?  Would you want to?


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15 Healthy Eating Tips for Summer BBQs

By: Total Nutrition Technology

Summer is the perfect time for enjoying outdoor cookouts and social events.  Don’t worry, eating healthy is not hard to do if you are prepared.  Below are some Healthy Eating Tips for Summer BBQs to keep you on track.

1. Get Ready To Go:   When you are eating away from home, it can sometimes be challenging but not impossible.  All it takes is a little planning.
2. Pre-Eat:  
Never go to any event hungry.  Have something nutritious before you get there so you won’t be hungry and tempted to overeat on party foods.

3. Pre-Exercise:
Exercise increases the body’s metabolism, which increases the number of calories used.  So if you are going to summer cookouts or parties, exercise the day before you head out.  

4. Help your host:
Whenever you are going to a cookout, you never know what type of meat is being cooked with or what is in the foods that are offered.  Offer to bring a dish to the party.  This way you know there is something healthy that you can eat.  

5. Sneak in a snack:
Sometimes you will get to the party and there is absolutely nothing there that is anywhere close to being healthy.  Have an emergency snack stashed in your purse.  It may be carrots and crackers or a meal-replacement bar.  Remember you are there to socialize and be with friends.  

6. Eat normally:
Don’t make the mistake of cutting out meals during the day to save your calories for the evening.  When you do finally eat, you will most likely overeat because you are starving.  Eat normally throughout the day.  If you know that you will be having a carb loaded dinner, go lighter on carbs throughout the day.  Once again, plan ahead and you will have no problems.  

7. Get a helping hand:
Let your host know early on that you are trying to eat healthy and that having a few health conscious items would be greatly appreciated.  

8. Bring fitness fun:
Offer to start some fun games!  Try touch-football, volleyball, a three-legged race or even some dancing.  Burning a few extra calories can be fun, especially when everyone is involved.  

At the Party:  Keep in mind that the event is not about the food, it’s about the company.  

9. Socialize Instead:  
Be positive!  No one wants to hear what you they shouldn’t be eating.  Try several of the dishes the host made.  Skip the dishes that may look heavy in calories.  For example, you may want to have a scoop of baked beans and leave then mayonnaise based potato salad.  Always compliment the host on the delicious food or the enjoyable party!

10. Fib about food:
What happens if you are being coerced into trying the double chocolate fudge cheesecake?  Respond by saying that you couldn’t possibly eat another bite after the delicious meal you just had (even if you could).  Or, say you will have a piece later once your food has settled.  After most people have had their dessert, they won’t ask you about it later.  

11. Drink Water:
Sip on water.  You’ll be less likely to graze on party food if you already have something in your hand.  Plus, drinking water will help you feel full and satisfied.

12. Know your limits:
Know how much you’re willing to cheat.  Plan ahead and set yourself some firm limits.  If this is your cheat meal for the week, don’t go overboard.  If you do plan on having some dessert, don’t stuff yourself at dinner.  Leave some room and eat a small piece.  

13. Limit Alcohol:
Alcohol is full of empty calories and inhibits your body’s ability to burn fat.  It’s best to avoid alcohol, but if you choose to have some, be mindful of the food you are eating.  Don’t continuously graze just because there if food on the table.  

14. Out of sight:
Don’t stand near the snack table.  It keeps you from sneaking in a few handfuls here and there that can add up at the end of the night.  

15. Be in Charge:  If eating out at other people’s social events is difficult, choose to have the party at your house.  This enables you to fix healthy choices that you know are good for you!  Always choose leaner cuts of beef and offer baked chips along with regular chips.  Fruit salads are always a big hit and make at least one healthy dessert that you can indulge in.  

Bonus Tip:
Hamburger or Hotdog?
Do you ever feel torn between what to eat: a Hamburger or a Hotdog.  Granted they both can both be high in fat and calories, but which is the better choice?  If you are the host/hostess you can buy lean ground beef or turkey or light hot dogs.  However, if you have no idea what type of beef is being used, it can be confusing.

Typically a 4 oz regular (80/20) hamburger has about 18g of fat and 250 cals just for the patty.  A hot dog averages about 18g of fat and 230 cals for one.  Bubba Burgers can have up to 36g of fat for one hamburger patty.  Way too much fat and most of it comes from saturated fat.  Hotdogs are not the best source of good protein. There can be too many additives in them.

Your best bet would probably be the hamburger with some lettuce, tomato, ketchup and onions.

If you want to be really good, consider having the bun with a slice of cheese, lettuce, tomato and a little bit of ketchup.  Or have just ½ the burger.  


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Watermelon Salad with Halloumi Grilling Cheese

By: TNT Founder - Angela Wilkinson, RD

A refreshing mix of juicy watermelon with fresh basil and grilled halloumi cheese – the perfect way to cool down in the summer heat!

I don’t know about you guys but I LOVE watermelon!   I am always looking for new ways to serve up some watermelon for my family.  We were having a family cookout the other weekend and I was struck by inspiration from my latest purchase at Trader Joe's -- Halloumi Grilling Cheese!  Have you ever tried grilling cheese?  Fabulous!  And halloumi is by far my favorite.  In my book, it's the king of grilling cheese. 

Halloumi is a salty, semi-hard goat and sheep milk cheese from Cyprus.   Halloumi has a high melting point making it PERFECT for grilling. I found mine at Trader Joe's but have seen it in the specialty cheese section in several area grocery stores.  

Out of the package, halloumi is more hard and dense but once you put it on the grill or sliced it into a frying pan, the outside becomes golden-brown and crispy with a soft center.  It's amazing how this cheese transforms into a mouthwatering chewy bite without actually melting.

The moment I bought it, I thought...watermelon salad!  This is the perfect refreshing salad for any occasion.  It will certainly be the hit with the whole crowd.  It's an incredibility simple salad with only 3 ingredients making it the perfect and refreshing on a hot summer day!


Serves: 4
Serving size: 1 cup
Exchanges: 1 fruit and 1 dairy

4 cups watermelon - cut into bite-sized cubes
1 handful of fresh basil - julienned or torn into small pieces
4 oz of Halloumi grilling cheese 

1. Cook cheese according to package instructions, remove from pan or grill and cut each slice into bite size pieces.
2. In a large bowl combine watermelon cubes, grillled cheese and fresh basil.
3. Toss lightly and serve!



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TNT Success Story: Joe Lamanna

By: Total Nutrition Technology

When Joe moved to Charlotte after college he realized that his eating habits at school had caught up with him and he had put on a few pounds -- 15 to be exact.  Joe turned to Total Nutrition Technology and TNT Health Educator, Sue Compitello to get things back on track with a healthier lifestyle.  Joe shares a little bit about his journey...

"I moved down here after college and summer vacations weighing 15 lbs heavier after eating whatever I could get at school or on the run. I was always active and wasn't overweight by any means but was really getting a little thicker in the middle. TNT taught me that just working out did not matter if I was not eating enough. Sue taught me how to eat enough calories throughout the day so I was benefiting from my workouts. The overall change has been so great!  I crave healthier foods now and am making better choices even when I have to eat out. I am ready for this summer, 20 lbs lighter and stronger than ever thanks to Sue and TNT."

Joe started his TNT Plan on September 1, 2014 weighing 195 lbs and a body fat percentage of 14.6%.  After working with Sue and TNT for 6 months, Joe lost 20 pounds and is down to 175 lbs and he dropped to 8.9% body fat!  Joe also lost 2 inches each in his back, waist and hips.  In addition to losing weight and body fat, Joe gained the knowledge he needed to eat right and fuel his body for his workouts!  Definitely a win-win!

About Sue
TNT Health Educator, Sue Compitello has been in the health and wellness field for over 17 years. She fell into fitness after achieving her own personal goals "after kids" and decided she wanted to help others to do the same. She started out as a certified personal trainer and nutritionalist technician and over the years through retention and referrals, moved up into corporate wellness, management and ownership. Sue loves being in a profession where you can teach others how to get better with age and how to maintain a healthier lifestyle! Sue chose TNT because of its individualized technology and customized plans for all ages and body types with measurable results without depriving yourself! 

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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