- What Every Color, Every Day Looks Like (3 Ways)
- Fad Food Claims and You
- You can still eat bacon, but make sure you read th...
- 4 Must-Know Points About Eating the Rainbow
- Healthy Halloween Round-Up
- In-Season Recipe to Try This Weekend!
- Quiz: What do you know about iron?
- Exercise as Medicine: Can you train your body's re...
- Reduce Your Risk for Obesity by 40% -- here's how!...
- Your Estimated Caloric Intake Could Be Wrong
- Is hot yoga dangerous to your health?
- Do you know the best order for your workout routin...
- Is "Air-Frying" Better than Deep Frying?
- Could Exercising for Charity Result in Better Heal...
- 10 Tips for Successful Fat Loss
- Go-To Snacks that Nutritionists Keep Around
- 3 Steps to Tighter Arms (at any age)!
- 9 Budget-Friendly Health Tips
- Megan's Story
- ▼ October (19)
- ► 2014 (136)
Archive for October 2015
We've been talking a lot this week about getting in those antioxidants to help protect your body from the damages of free radicals. We challenge you to get every color, every day and we'll start you off on the right foot with these three examples of how you might include them!
Please keep in mind these meal plans have not been customized to your needs. If you have a specific goal in mind, or health considerations, please contact one of our team mates for a FREE personalized consultation. As always, please consult your physician before making any changes to your diet.
First, let's review the colors, and a few examples, that count when it comes to food:
Red: tomatoes, apples, peppers, pomegranate
Orange: oranges, pumpkin, carrots, sweet potato
Yellow/White: squash, cauliflower, banana, jicama
Green: broccoli, kale, honeydew melon, avocado
Blue/Purple: grapes, blueberries, purple carrots, eggplant
Brown/Black: oats, black beans, chocolate, nuts
We'll start with a day that totals about 1600 calories:
Breakfast: 1 whole grain English muffin, 1 slice of cheese, 1 oz. turkey bacon, and 1 small banana
Lunch: 1 pita pocket, 1 no-drain pouch of tuna, 2 Tbsp avocado, 2 Tbsp raisins, tomato and spinach
PM Snack: 8-10 baby carrots or sliced bell peppers and 2 Tbsp hummus
Dinner: 2 tsp cooking oil, 4 oz lean ground beef or turkey, 1/2 c. steamed peppers and onions, 1 c. mixed rice and black beans, 1/2 c. pineapple chunks, and 1/4 c. salsa.
Dessert: 1 c. greek yogurt and 1/4 c. muesli or granola
And how about a day that totals around 1900 calories:
Breakfast: 1 c. low-fat milk, 2 c. whole grain cereal (like Kix or Special K), and 3/4 c. strawberries
AM Snack: 1/3 c. hummus, 1 c. fresh-cut veggies (try cucumber, bell pepper, and/or carrots), and 8-10 pita chips
Lunch: 1 no-drain pouch tuna or salmon, 2/3 c. brown or wild rice, 1/2 c. steamed green beans, 2 Tbsp pine nuts, and seasonings (like lemon juice, garlic, rosemary, and red pepper flakes)
PM Snack: 2 Laughing Cow cheese wedges, and 1 small apple
Dinner: 1/2 tsp peanut butter, 1/2 tsp olive oil, 5 oz cubed chicken, 1/2 c. carrots, 1/2 c. broccoli, 6 oz purple potatoes, and seasonings (like turmeric, ginger, cinnamon, pepper, garlic, onion)
Dessert: 1 c. greek yogurt and 3/4 c. blueberries
For those on about 2100 calories:
Breakfast: 2 slices of turkey bacon, 1 egg, 2 four-inch waffles (frozen is fine), and 8 oz orange juice
Lunch: 1 slice of ciabatta bread, 1 quarter-inch slice of tomato, 1/4 c. raw spinach, 15-20 carrot chips, 4 oz slice of fresh mozzarella, 1 Tbsp basil-pesto, and 1 small sliced golden apple
PM Snack: 1/2 c diced peaches and 1/2 c. cottage cheese
Dinner: Quick Pasta Bolognese made with purple carrots and tomatoes
Dessert: 1/2 c. no sugar added ice cream and 2 sheets graham crackers, crumbled.
So now you can see how easy it really is to get #everycoloreveryday! Join us on Twitter, Facebook, and Instagram and show us how you eat the rainbow!
Photo by Brittany Wright, WrightKitchen.com
Fad Food Claims and You
Total Nutrition Technology has been on a mission for over 23 years to educate our communities on true health by providing our followers with relevant information that will help them reach goals and live life longer and stronger. When we came across this article published by The Academy of Nutrition and Dietetics, we just knew you had to read it. Take a moment to "learn which food marketing phrases can help you make healthier choices—and which terms won’t make much of a difference to your diet." It could save you thousands of dollars each year and a whole lot of headaches...
Read the full article here.
On the coat tails of all this hype regarding the latest studies on processed meat, we at Total Nutrition Technology wanted to remind you of a few time-tested tips to staying healthy and enjoying your favorite "bad" foods:
1. Everything in moderation. An old wives' tale? Maybe, but there is a lot of truth to these types of cliches. Abstaining from specific foods or food groups is often a recipe for disaster (think cravings, irritability, and binge eating). We find allowances, moderation, and portion control to be much better controls on foods deemed "unhealthy." Check out these easy-to-use PortionMates to help you moderate your food choices.
2. Try making simple swaps. The Eat This, Not That team began their popular book series with simple suggestions that would help readers make safer swaps for foods that were less than ideal. This concept is still very applicable, though the swap might depend on your ultimate goal. If you are trying to reduce meat from your diet, consider making swaps in moderation (see above). Start with one or two meatless meals per week to see how you fare, but be cautious that your swaps don't overdo it in fat or simple carbohydrates.
3. Eat the rainbow. No, not Skittles. Fruits and veggies come in a wide variety of colors for a reason. Their color is actually a certain chemical compound (called an antioxidant) that reflects light. The compounds help clean out the free radicals created by carcinogens, heat, stress, and lack of sleep. Eating these goodies also (by proxy) increases your fiber intake, your water intake, and your vitamin and mineral intake! A win all around: Check out this post for more info and for some colorful ideas!
4. Sweat it out. There's no hiding the fact that our bodies are amazing organisms and one of our most powerful pieces of equipment: our skin. This nifty organ allows you to sweat out toxins, and keep them out! Though there has been a lot of controversy about whether this is true, a study conducted by the NIH has undoubtedly determined that, "many toxic elements appeared to be preferentially excreted through sweat," Read the abstract here then go for a quick jog!
5. You already cleanse. In addition to number four, your body has a wonderful orchestra of organs instrumental in keeping toxins at bay, including, but not limited to, your kidneys, liver, and intestines. There are certainly ways to keep these players in tip-top shape, but note that their major function is to cleanse your blood and other tissues of harmful chemicals. Let them do their job and try not to fall victim to marketing ploys that claim otherwise.
So bacon now has a bad rap - hasn't it always? It's a high-saturated-fat, high-sodium, often high-nitrite food. Whether it causes cancer or not, it should be a once-in-a-while treat. Learn how to incorporate bacon, and other less-than-healthy foods into a very healthy plan with your FREE consultation!
Antioxidants play a major role in preventing cancer and keeping us healthy! They work by "sweeping out" free radicals (elements that were once part of a group, have broken off, and can be hazardous to your health) from your body. Here's how they work and what you can do about it!
1. Free radicals are molecules with incomplete electron shells, which make them more chemically reactive than those with complete electron shells. In humans, the most common form of free radicals is oxygen. When an oxygen molecule (O2) becomes electrically charged or "radicalized" it tries to steal electrons from other molecules, causing damage to the DNA and other molecules. Over time, such damage may become irreversible and lead to disease including cancer.
2. Antioxidants are chemicals that generously offer up their own electrons to the free radicals, thus sparing your body unnecessary cellular damage. Every time they neutralize a free radical, the antioxidant loses an electron and stops functioning as an antioxidant. This is why you must continually re-supply your body with the vitamins and other chemicals that act as antioxidants.
3. The darker or richer the color of fruits and vegetables, the higher the quantity of antioxidants. Fruit juices can contain some antioxidants, but not as much as the fruit from which they are made. Antioxidants are mainly found in the skins and pulps of fruits. Some spices have very high quantities of antioxidants such as these: Allspice, cinnamon, cloves, ginger, lemon balm, oregano, peppermint, rosemary, sage and thyme.
4. Color Matters. While we know a lot about antioxidants and how they work, what we don't know is if each specific antioxidant matches up with a specific type of free radical, so to be safe and cover your bases, the general recommendation is to vary your antioxidant intake. See if you can try and get each color each day, and try a new fruit or vegetable each week! Here are some ideas.
You've probably seen some cute Halloween food and candy ideas floating around on Pinterest this month. We have, too, and we've filtered through all of them to find some fun and healthy Halloween activities for the whole family!
Here are some of our favorite things that make a healthy Halloween fun:
1. Paint a pumpkin teal.
Through the Teal Pumpkin Project (launched by FARE), painting a porch pumpkin teal (and displaying a sign like this one) allows trick-or-treaters to know your house has Halloween offerings safe for those with allergies! Now that's fun!
2. Make munch-able, yummy mummies.
Using this delicious, veggie pancake recipe, make these adorable spiderweb pancakes!
4. Focus on the walking, not the collecting.
Make a map of the neighborhood and see how many houses you can cross off in a certain amount of time! Rather than collecting candy from your neighbors when they answer the door, ask if they'll initial the map on their house. Offer a fun toy or coloring book for the winners!
5. Make sure everyone is on the same page.
According to the CDC, one of the most challenging parts of Halloween for parents is feeling they are not in control when another caretaker is involved. Between spouses, grandparents, and child care, have the conversation of what you feel is acceptable when it comes to Halloween treats. Worried about yourself and the peer pressure at work? Have the same conversation with your team: make sure everyone is on the same page in regards to reaching goals and having a safe and healthy Halloween.
Here are some more tips from the CDC on having a healthy Halloween!
6. Pump out the pumpkin!
From pumpkin seeds to pumpkin dip, this slightly sweet and gourd-geous squash makes it feel like Fall. Try one (or all) of these:
Pumpkin Dip from Health
Spicy Pumpkin Seeds from She Wears Many Hats
Brussels Sprouts with Bacon, Garlic and Shallots
|Photo: Charles Masters|
For two full vegetable exchanges for each 2/3 cup serving, this treat for your taste buds, found on MyRecipes will seem too good to be true! And, because it's an easy dish, it goes great on busy days or days when you don't feel too much like cooking (think: day after Thanksgiving)! Enjoy!
- 6 slices center-cut bacon, chopped
- 1/2 cup sliced shallot (about 1 large)
- 1 1/2 pounds Brussels sprouts, trimmed and halved
- 6 garlic cloves, thinly sliced
- 3/4 cup fat-free, lower-sodium chicken broth
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
Preparation:1. Heat a large nonstick skillet over medium-high heat. Add bacon, and sauté for 5 minutes or until bacon begins to brown. Remove pan from heat. Remove the bacon from pan with a slotted spoon, reserving 1 tablespoon drippings in pan (discard the remaining drippings).
2. Return pan to medium-high heat, and stir in bacon, shallot, and Brussels sprouts; sauté 4 minutes. Add garlic, and saute for 4 minutes or until garlic begins to brown, stirring frequently. Add the chicken broth, and bring to a boil. Cook for 2 minutes or until the broth mostly evaporates and the sprouts are crisp-tender, stirring occasionally. Remove from heat; stir in salt and pepper.
Test your Iron IQ with this quick quiz (answers below):
- What is the main purpose of iron?
- To remove oxygen
- To carry oxygen
- To remove damaged cells
- To carry glucose
- What are signs you aren't getting enough iron?
- Difficulty maintaining body temperature
- All of the above
- How many types of iron are there?
- How much iron do you need each day?
- None of the above
- What vitamin aids in the absorption of iron?
- Vitamin A
- Vitamin B
- Vitamin C
- Vitamin D
- Which of these are natural food sources of iron?
- Poultry, Red Meat, and Fish
- Whole Grains
- Beans, Seeds, and Lentils
- All of the above
- The main purpose of iron is to B. carry oxygen (iron binds to oxygen and together they "hitch" a ride on the hemoglobin of your red blood cells) to your cells so that they can produce energy. Iron also happens to carry the carbon dioxide away from your cells so that your lungs can properly dispose of it. By not consuming enough iron each day, the body will have a hard time getting enough oxygen to function at its highest ability. This can drastically reduce a person's metabolism by slowing the function of cells.
- Some signs that you're not getting enough iron are D. All of the above, which makes sense if your cells are not able to produce energy, you would certainly experience weakness and fatigue. The sensation of cold, especially in hands and feet, often results from not enough hemoglobin to reach these extremities.
- There are B. Two types of iron: heme and non-heme. Heme iron simply means when it is ingested, it's already in the form needed to create/complete hemoglobin and is much easier to absorb and use than non-heme. Heme is found in animals and non-heme is found in plants.
- Depending on your age and gender, most people need between A. 8-18mg of iron per day. Here are the current recommendations (as per the NIH):
|Birth to 6 months||0.27 mg*||0.27 mg*|
|7–12 months||11 mg||11 mg|
|1–3 years||7 mg||7 mg|
|4–8 years||10 mg||10 mg|
|9–13 years||8 mg||8 mg|
|14–18 years||11 mg||15 mg||27 mg||10 mg|
|19–50 years||8 mg||18 mg||27 mg||9 mg|
|51+ years||8 mg||8 mg|
- The vitamin that aids the absorption of iron is C. Vitamin C, particularly with plant-based iron sources.
- Iron can be found in D. All of the above. It's important to get a variety of iron sources to ensure your body will have what it needs when it needs it to be available. To give you an idea of how much iron certain foods contain, here is part of the chart developed by the NIH that shows some of the top iron-rich foods:
|Breakfast cereals, fortified with 100% of the DV for iron, 1 serving||18||100|
|Oysters, eastern, cooked with moist heat, 3 ounces||8||44|
|White beans, canned, 1 cup||8||44|
|Chocolate, dark, 45%–69% cacao solids, 3 ounces||7||39|
|Beef liver, pan fried, 3 ounces||5||28|
|Lentils, boiled and drained, ½ cup||3||17|
|Spinach, boiled and drained, ½ cup||3||17|
|Tofu, firm, ½ cup||3||17|
|Kidney beans, canned, ½ cup||2||11|
|Sardines, Atlantic, canned in oil, drained solids with bone, 3 ounces||2||11|
|Chickpeas, boiled and drained, ½ cup||2||11|
|Tomatoes, canned, stewed, ½ cup||2||11|
|Beef, braised bottom round, trimmed to 1/8" fat, 3 ounces||2||11|
|Potato, baked, flesh and skin, 1 medium potato||2||11|
|Cashew nuts, oil roasted, 1 ounce (18 nuts)||2||11|
Could supervised exercise help you train your body's internal signals? Researchers at Duke University are aiming to uncover just how true is the "exercise as medicine" adage. In an upcoming study, researchers will monitor participants' heart rates during one-hour, supervised exercise routines and how those heart rates effect interoceptive signals and interoceptive responsivity of adults with and without a diagnosis of anorexia spectrum disorder in an attempt to collect enough pilot data to justify a much broader clinical trial.
Prior research has already determined that interoceptive awareness is a big player when it comes to managing both healthy lifestyles and disordered eating. If awareness of hunger is key, then the next step is learning how we can re-train the body, that it would continue to communicate that hunger.
The long-term goal of this study is to determine whether supervised exercise can play a bigger role in behavioral intervention for those diagnosed with eating disorders. Ultimately: is it possible to utilize natural methods, such as exercise, to re-train your body's energy needs signals and, in-turn, your response to those signals?
Here at TNT, we look forward to keeping you up-to-date on the outcomes! In the meantime, it's well-known that re-training your taste buds is a viable option to coping with your interoceptive responses to energy needs, that is - even if you cannot control when you feel hunger, at least you can control how you respond to it. We are happy to help you figure out the first (or next) steps to managing your personal hunger response - contact us today!
To learn more about this study, click here.
An article posted on Women's Health reviewed a handful of studies regarding the connection between genetics and obesity and here's what they had to say:
1. Your DNA plays a role, but does not determine your weight.
2. Your predisposition to obesity can be reduced 40% with exercise.
3. Your exercise routine may need:
- an increase in frequency, time, or intensity
- a change in style (Crossfit, yoga, running, etc.)
- an addition in style (strength training AND cardio)
- a customized approach from a Registered Dietitian
- a reduction in refined sugar intake
To learn more about customizing a nutrition and exercise program to help you overcome your genetic disposition, contact Total Nutrition Technology today or visit www.tntgetfit.com for more information!
Is hot yoga dangerous to your health?
By Stacey Gretka
According to many studies conducted over the last few years, yoga is not only a fast-growing trend in the workout world, but boasts many positive outcomes for its participants. The list of benefits to yoga lovers includes "lower perceived stress levels, improved cardio-respiratory endurance and improved balance (Hewett et al., 2001), as well as increased dead lift strength and shoulder flexibility, and modestly decreased body-fat percentages (Tracy and Hart, 2013). In addition, Hunter and colleagues (2013) found that Bikram yoga improved overall glucose tolerance and insulin resistance in older adults who were at high risk of developing metabolic disease." There is no question that performing yoga can result in a healthier life for most. And yet the question remains: is hot yoga dangerous?
The question stems mainly from the hot yoga practices, like Bikram, that rely on intense heat and humidity, lengthy class times, and restricted water intake. Since we know that core body temperatures above 104 degrees Fahrenheit result in a higher risk for heat-related illness, the real question is are you putting yourself at risk for heat stroke or heat exhaustion when you take a hot yoga class?
The answer: yes.
A study published this year in The Gunderson Medical Journal reviews the core body temperatures, heart rates, and more of participants (of both genders) of hot yoga classes. And the results were of concern: participants' core body temperatures continued to rise, no matter the difficulty of the poses, and no amount of sweating was able to bring their temperatures down. Furthermore, their heart rates increased, again in relation to the time not the difficulty, despite little to no movement which suggests the heart was under duress in its attempt to cool the body. The good news: none of the study's participants exhibited signs or symptoms of heat-related illness, even though one participant's core body temperature did exceed 104 degrees. Keep in mind that it's well-known that exercising during extreme heat is risky and yoga is not an exception to this rule.
The main take-home message was simple:
- Keep class times below 90 minutes, preferably closer to 60 minutes.
- Stay hydrated.
- Know the signs and symptoms of heat-related illness and leave the room if you begin to experience them.
Does your workout order matter?
By Stacey Gretka
A study published by the American Council on Exercise has come up with the answer to the question many have asked: "Which do I do first: Strength Training or Cardio?"
For years this has flip-flopped and even, in the early to mid-2000's, the recommendation was cardio-strength-cardio, so why should this study stand out from previous claims? They came up with a more customized approach to the proper sequence in a sort of if-than scenario:
If you occasionally have limited time, start with strength training, then finish with cardio.
If your strength-training plan is low-intensity, do cardio first.
If you're planning on burning fat, try cardio-strength training-cardio.
If you're planning on building muscle, try strength training-cardio-strength training.
To read the entire article, visit acefitness.org
Is air-frying healthier than deep frying?
By Stacey Gretka
- One of the latest gadgets on the market claims to offer you healthy fried food! It's called the Air Fryer. It's a counter top cooking device, much like a deep fryer, that is supposed to provide chefs with the crisp you love without the fat. Could it be true? Let's see...
- Air Fryers work by having the user coat the food with "a small amount of oil" and then it blasts hot air over the surface of the food. Versus traditional frying which dunks the food in super hot oil. Either way, we know that food can absorb up to 42g of fat, depending on how much water can be displaced (the more water content a food has, the more oil it can absorb), and we know that the higher the temperature, the more water can be displaced. In theory, if you were able to keep the amount of oil you added to the air fryer no more than the fat you might add via "healthier" methods, we would initially expect no difference in calories or fat content between the air fryer and baking/roasting with olive oil drizzled over top. Making it healthier than deep frying. However, to take this a step further, we also know that by slow-cooking food at lower temperatures, less water is displaced, and therefore less oil is actually absorbed. By baking or roasting the food at a temperature lower than the air fryer, even if you used the same amount of oil (2 Tbsp) the food would not absorb it all, you could pat the excess oil off, and achieve a crisp without the extra fat. Thus making baking or roasting still the best alternative to deep frying.
- Some other things to keep in mind:
- 1. Oils deteriorate at different temperatures. Using a "healthy" oil like olive oil under such high heat would be dangerous to her health in other ways, as the oil would reach its smoking point and release carcinogens into the food, even if there is little to no visible smoke coming out of the fryer. This is one of the reasons drizzling olive oil over food before putting it in the oven or on the grill drives me nuts. It's safest to use an oil that can handle higher heat, such as peanut oil, vegetable oil, or canola oil.
- 2. The results from an air fryer are (according to the reviews I've read) not much different than using the broiler setting on your oven - it's not the same as fried food, but you do get a pretty good crisp. Only with an oven you don't need to use oil, and what you do use may not get absorbed. I'm not sure what would happen if you didn't use oil in the air fryer.
- 3. For many people, the fried food is actually more about the batter - which consists of flour, egg, spices, and either more flour, or breadcrumbs. This is going to add a substantial number of calories. Leaving the skin on meats is also popular with frying and can also add to the caloric value of the food.
- Might be beneficial to brainstorm some alternative recipes to help target the true attraction to fried food, and combat the issue at its root, rather than trying to replicate fried food entirely.
- But, just to help you get started, here's an excerpt from cookingscienceguy.com:
- "The recipe for easier French fries developed by Cook’s Illustrated calls for adding the raw potatoes to cold oil, and heating the oil over high heat for 25 minutes until the temperature of the oil reaches a little less than 280° F. The French fries cooked this way are just as golden brown on the outside, and creamy soft on the inside as the French fries cooked by the classical two-stage method. Laboratory analysis of the fat content of fries cooked by the two methods showed the fries cooked at the lower temperature, but 2.5 times longer, contained 30% less oil."
Could exercising for charity result in better overall health?
By Stacey Gretka
A clinical trial that began recruiting participants today, October 13, 2015, aims to find out the answer! Through a series of specialized outcome measures, the University of British Columbia plans to compare "prosocial" exercise with "personal" exercise by having participants log their miles in either a charitable app (like Charity Miles) where users earn donations for each mile they walk or run or in a personal tracking app (like Nike + Running) where there is no charitable reward to determine if working out for others is more effective than working out for oneself.
The general assumption is that if you sign up for a program such as Run for Your Life or Relay for a Cure, since others are relying on your engagement, you're more likely to continue consistent exercise as opposed to starting an exercise routine on your own. It's long been known that accountability is a major factor in consistency of habits, could it be possible that the guilt of letting down a charitable cause or the pride of being able to help also encourages people to continue their own improved health habits?
To learn more about this study, and to see if you qualify, visit ClinicalTrials.gov
So what do you think? Are you more likely to stick to your exercise routine when you know someone else is counting on you? If you tend to be more of a prosocial exerciser, try some of these tips to keep you motivated:
- Form or join a running club, basketball meet-up, or other favorite exercise/activity group
- Sign up for a 5K or 10K that benefits a local charity
- Download a Charity Fitness App (like Charity Miles)
- Sign up to coach or help out with a local youth sports team to lead by example
Here at TNT, we're always expanding upon our education. Seeking more knowledge and reinforcing old truths to make sure that we bring you the most up-to-date and reliable information, products, and services available for your health. Many of our team members recently renewed their Sports Nutrition certifications and as we re-read Nancy Clark's sports nutrition guidebook, we came across this gem (our thoughts are in italics):
Ten steps for successful fat loss: (Page 273-277)
1) Write it down: keep accurate food records
Did you know TNT offers an amazing food journal and activity log to help you keep track of your intake and output?
2) Front load your calories: ex) if you eat lightly during the day and excessively at night, experiment with having a bigger breakfast and lunch and lighter dinner
Just like you cannot expect a car to reach its destination and then put in fuel, you must fuel the car before the drive. We recommend thinking, "what is my next activity, and about how much energy do I need to complete it."
3) Eat slowly
Health Educator, Stacey Gretka, recommends putting your fork or sandwich down between each bite and completely clearing your mouth before you take the next one. The mindfulness required to do this completely changes the eating experience, making each bite more enjoyable and satisfying - requiring a lot fewer bites to feel full.
4) Eat your favorite foods: if you deny yourself permission to eat, you are likely to binge
Within reason, it's important to offer yourself an "allowance" to enjoy the foods that mean the most to you. Better yet, factor them into your daily needs. No foods should feel "off-limits" to you.
5) Avoid temptation
You're at a party, you already ate dinner, but you linger by the food table. You have a workout scheduled, but you peruse Facebook to see if any of your friends have anything "better" going on. You go to the grocery store hungry. All of these are examples of how you can set yourself up for serious frustration. You're human, you're going to be tempted, but try not to put yourself in those situations.
6) Keep a list of non food activities: when you are bored, lonely, tired, or nervous, you need to have strategies in mind that have nothing to do with eating
Make this list now, before the feelings hit you. You'll be amazed at how wonderful these can make you feel. Try blowing bubbles, coloring, or finally organizing all of those digital pictures. You'll love what you can accomplish when food isn't your go-to answer.
7) Make a realistic eating plan
This is where a TNT Registered Dietitian and Health Educator can help you big time. They can sit down with you, learn about your real life schedule, likes, dislikes, habits, needs, and goals and help you formulate a game plan to which you can actually stick. Highly unlikely you'll stick to a plan made for working out at 5am if your schedule doesn't have you going to bed until midnight. Equally unlikely to get an afternoon snack in at 3pm if you're always in meetings at that exact time. Plan for your life, not some unrealistic ideal.
8) Schedule appointments for exercise
And honor that time. In the same way you schedule important meetings, block off your schedule for workouts and respect that schedule. Don't forget to include things like drive-time or getting ready time if these are necessary.
9) Make sleep priority
Sleep is necessary for your body to repair cells and reset your systems. If they never get the rest they need, they'll wear out much more quickly during the day, and be a lot less productive than they could be - just like you! Try TNT's PM Fat Burner which helps you fall asleep, increases your sleep quality, and provides you with more natural energy for the next day!
10) Think fit and healthy
You've heard the phrase "mind over matter" or how about "fake it 'til you make it." Many health gurus feel just as lost as you do in this big world of overwhelming information. The difference is that they tell themselves they're going to make healthy decisions today. And if they make one that's less than great, they move on from it quickly by addressing what the best decision would have been and making a mental note to change it up next time. Use kind and positive words with yourself and think like a fit and healthy person. Eventually it will become second nature!
To get your own copy of this amazing, easy-to-read guide, click here!
Behind every healthy person is a snacker - something that can hold them over to the next meal, prevent over consumption, provide a steady energy source, and simply make them feel good. And yet it seems that navigating the snack aisle is one of the hardest skills to master. And despite the need for a great go-to snack, finding solutions for each person without getting to know them can be a serious challenge since Health Educators and Dietitians don't know what the meals themselves look like. For example, if your meals all contain veggies, it's probably not necessary that your snacks consist solely of them. If your meals consist mainly of grains or starchy vegetables, it's probably best to avoid the notorious granola bars. And yet the majority of our team no longer counts exchanges or plots their every food move (a goal we hope to help each client reach as well).
So how do they snack? Well, I polled the team and compiled some of their favorite go-to snacks:
Rick Belden: "Almost every day, I eat a small handful of raw unsalted almonds mixed 50/50 with "Chile Lime" flavored cashews, 1 apple, and 2 cups of skim milk."
Sue Compitello: "I'm a green apple and PB or almond butter girl, especially mid-am - always feel full and have good energy to make good choices at lunch."
Stephanie Hollands: "An apple with 2 teaspoons of natural peanut butter. Gets me through that late afternoon slump."
Meghan Neary: "For my afternoon snack I choose rice cakes with peanut butter & jam, and for my morning snack - cottage cheese with hot sauce, minced onion and chives !! Yummm!!!"
Darnell Jones: "I go for an oatmeal smoothie: 1/4 cup steel oats, as much spinach as you want, 1 serving of PB2, 3/4 cup coconut milk or coconut water, and (optional) 1 medium Banana."
Susanne Ware: "I eat a Think Thin bar when I'm on-the-go, or a mixture of fruits, like pineapple, grapes, cantaloupe."
Kim Norton-Krecker: "Pine nut hummus and raw sugar snap peas and red peppers. Satisfies need for crunch, fat and extra veggies. Plus, it's quick and easy."
Stacey Gretka: "I typically go for an ounce of low-fat cheddar cheese, 6 almonds or cashews, and 2 tablespoons of whatever dried fruit I have - usually raisins or dried apricots, but I like dried blueberries and cranberries, too. Top it off with a glass of water."
Angela Gallo-Wilkinson: "I go for Greek yogurt - easy to pack and satisfies my sweet tooth or a handful of nuts or seeds for same reason... and right now Trader Joe's has yummy spiced pumpkin seeds - to die for.. and I even add these to my Greek yogurt!"