6 Simple Rules for Amazing Health

By: Nate Questelle - TNT Health Educator

Being healthy doesn't need to be difficult. These are 6 simple rules we should all be aiming for for optimal health:

1. Sleep Better.

This is when your body recovers from all the stress you have put it through during the day. Especially during Deep Sleep, muscles and tissues are rejuvenated and new cells are regenerated during this phase of sleep. Sleep deprivation can also inhibit the production of hormones and offset their effects on the body. If you are not getting at least 7 hours of restful sleep per night, most of your efforts with diet and exercise are going out the window.

2. Clean up your diet.

EAT REAL FOOD It is as simple as that. What is real food? Food that is not overly processed. If there are ingredients on the label that you can not pronounce are have no idea what they are…good idea not to eat it. Choose whole, nutrient dense food. You can choose these by, first off, shopping around the perimeter of the grocery store. This is the Produce section, Breads (whole grains, in moderation), Meats (Beef, Chicken, Pork, Fish), and Dairy/Eggs (Eggs, Cheese, Milk or Almond Milk (if no nut allergies), Yogurt, and all natural butter(choose grass fed or pastured when possible for all dairy, eggs, and meat) Look for GOOD FATS. Olive Oil, Avocados, Nuts, Coconut Oil, etc…

Basically if “food” can sit on a shelf without refrigeration or being frozen and not spoil or rot…leave it alone!

3. Increase Water Intake.

Choose filtered water whenever possible. The less Chlorine the better, and shoot for half your body weight in ounces. Example: You weigh 200lbs you divide in half 200/2 = 100…so try and drink 100 oz. per day. Our bodies are almost 60 % water. We use water for temperature regulation, nervous system protection, cushioning joints, keep skin moist, and rid the body of waste. Even mild dehydration can have significant effects on you. Two noted side effects are fatigue and feeling of hunger…two things you definitely do not want while trying to exercise and manage your weight.

4. Walk outside, often.

Straightforward. Shoot for 30 minutes per day. Work up to this if just starting out. Vary your terrain and your speed to challenge yourself. The benefits of walking are numerous ranging from improved cardiovascular health, muscle strength, and reducing risks of certain cancers, high blood pressure, type 2 diabetes, and osteoporosis…just to name a few. It is also a known endorphin releaser that helps elevate your mood and just make you feel better…we can all use that.

5. Stress Management and Social Engagement.

Again, straightforward…manage your stress or it will manage you. A certain amount of stress is OK and can actually be a good thing. It is a Motivator, when you have that deadline at work or you are cramming for a test. It is also a Cognitive Enhancer. Studies have shown it aids in memory and recall. Finally, it gives us that adrenaline surge when in danger to save ourselves. But long term or chronic stress, left untreated can lead to a whole host of health issues from the initial tense muscles and head aches to the far end of the spectrum of stomach ulcers, heart disease, and cancer. Stress is also hard on your digestive system, as it affects which nutrients your intestines absorb, influences how quickly food moves through your body, and can provoke you to eat more or less than you normally do or should. Researchers also find that people with strong social connections have less stress-related health problems, lower risk of mental illness, and faster recovery from trauma or illness. All of us need other people in order to be well and thrive.

6. Resistance Training.

Lift something heavy at least twice per week. The benefits of resistance training are right up there with walking. Protects bone health and muscle mass, makes you stronger and fit, improves body mechanics, boost metabolism, helps prevent disease and again elevates mood!

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When it comes to the way we eat, particularly how we work to uphold a healthy eating lifestyle, there is a term that pops up..."intuitive eating". Have you ever heard of it? Well the overreaching goal of "intuitive eating" is to achieve a healthy relationship with food and throw out the notion of dieting.

We've put together 10 essential keys to achieving intuitive eating to help you achieve your healthy relationship with food:

1. Reject the diet mentality- Throw all those diet books and magazine articles out the window. They do nothing more than give you false hope of losing weight quickly, easily and permanently. Even more absurd, they are often not based on science but on unproven myths, unrealistic rules, and some can actually be harmful and do permanent damage.

2. Listen to your body and honor your hunger- keep your body biologically fueled with all the macronutrients. Remember, calories = energy. Don’t wait till you become famished. This will trigger the primal drive to overeat. Once that happens, all desire to stick to intentional portion sizes and balance will be fleeting and irrelevant. Addressing the first signs of hunger will give you a head start to setting the pace for your biological urge to eat.

3. Make peace with your food- give yourself permission to eat. Eliminate phrases like, “I can’t “, or “I shouldn’t”. Stop referring to foods as “Good” or “Bad”. This can lead to intense feelings of deprivation that build into uncontrollable cravings that could lead to binging. This, in turn, can lead to strong feelings of guilt.

4. Lose the food police – Watch out for the voice in your head that says you are “Good” for eating under 1000 calories, or “Bad” for eating a piece of chocolate cake. That is the voice that monitors the unrealistic “Rules” that dieting has created. The jail is housed deep within our psyche and it’s time to set you as the prisoner free. This is a critical step towards becoming a

5. Respect your fullness – Listen to your body for signs of fullness. Pause during a meal and ask yourself, “are you comfortably full yet?” Also ask, “How does the food taste?” Learn to assign numbers to your level of fullness where you feel like stopping. (for example a 7 out of 10). Practice using your body signals to stop at that same point for other meal times.

6. Discover the satisfaction factor- Don’t overlook the experience of pleasure when eating. In our efforts to lead a healthy lifestyle we often forget that eating is designed to be enjoyable. When you eat what you really want in an environment that is inviting and conducive, it will become a powerful source of feeling satisfied and content. By providing this experience for yourself you will find it takes much less food to feel satisfied.

7. b- Find other ways to comfort, nurture, distract, and resolve your issues without using food. We all experience fear, anxiety, hurt, loneliness, boredom, anger and guilt from time to time. They each have their own set of triggers and their own appeasement. Food may comfort, distract, even numb in the short term, but it will never be a permanent solution. Eating for an emotional hunger will only make you feel worse in the long run. Accept the feelings and learn to resolve them in a more productive way.

8. Respect your body- Accept your genetics as it relates to the size and shape of your body. Just as someone who wears a size 9 shoe, would not expect to squeeze into a size 6 shoe, it is equally uncomfortable and unrealistic to have the same expectations about your body. This is not to say change is not impossible, just make sure to have realistic expectations when it comes to body change. Instead, try to respect your body for what it can do, how it feels, and what you like about it. This type of respect will help you feel less critical about body shape and better about who you are inside of that body.

9. Exercise- Just get active and feel the movement. Shift your thought pattern from “How many calories am I burning?” to “How does this type of movement make me feel?” More importantly, do not forget to focus on how you feel afterward. If you focus on how you feel afterward, such as energized, it will be a lot easier to get out of bed early in the morning for that brisk walk. If the only goal is to burn calories to lose weight, how easy will it be to hit the snooze alarm?

10. Honor your health- Make your food choices ones that honor your health and your taste buds.

Remember that you do not have to eat perfect to be healthy. You will not suddenly get nutritional deficiency or gain weight from one snack or one meal. It is consistency over time, progress, not perfection, that counts.

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Adapted from “Creating a healthy relationship with food, mind, body”, Authors Evelyn Tribole MSRD and Elyse Resch MS RD FADA.

Identifying the most common reasons WHY you eat can go along way when determining how you can successfully meet your weight-loss goals or simply maintain a healthy weight. See if you fall into one of these 8 types of eaters.

WHAT TYPE OF EATER ARE YOU?

1. The Careful Eater – Preoccupation with fitness and health

Appears to be the perfect eater, yet anguishes over every food morsel and its effect on the body. On the surface, this person seems health and fitness oriented.

2. The Unconscious Eater - Multitasking

This person is often unaware that she/he is eating, or how much. To sit down and simply eat is often viewed as a waste of time. Eating is usually paired with another activity to be productive.

3. The Chaotic Unconscious Eater – Overscheduled life

This person’s eating style is haphazard – gulp and go when food is available. Thrives on always being busy.

4. The Refuse-Not Unconscious Eater – Eats because food is present

This person is especially vulnerable to candy jars, food present in meetings or sitting openly on the kitchen counter. This person is also susceptible to social situations and easily influenced by the eating behaviors of those around them.

5. The Waste-Not Unconscious Eater – Member of the clean plate club

This person’s eating is often driven by the value of the food dollar and is susceptible to buffets and free food. And/or, this person hates to see food go to waste, so would rather eat to uncomfortable fullness rather than throw food away.

6. The Emotional Unconscious Eater – Triggered by uncomfortable emotions

Uncomfortable feelings – stress, anxiety, boredom – trigger eating, especially when alone.

7. The Professional Dieter – Black and white thinking

This person has tried every diet in the book, and has seen his or her weight go up and down over the years. The professional dieter is either on a diet (being “good”) or off (being “bad”)

8. The Intuitive Eater – Responds to biological hunger cues

This person makes food choices without experiencing guilt or an ethical dilemma. Honors hunger, respects fullness, enjoys the pleasure of eating.

Realistically, everyone probably falls into a variety of these types to one degree or another. And your type may even change over time. But if you had to pick just one type that best fits you, what would it be?

For more information, contact Total Nutrition Technology by emailing information@tntgetfit.com or calling 704-549-9550

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Source: Intuitive Eating: A revolutionary program that works, by Evelyn Tribole and Elyse Resch. 2003.

Who doesn't love a snack? Especially a crunchy snack! There are a lot of options out there that fit the bill but the majority of these are less than healthy. So we are always on the hunt for tasty healthy snack options made with natural ingredients. And we wanted to share our latest find with you – Quinoa Chips from Simply 7 Snacks!

Simply 7 Snacks is a healthy brand of snack chips that stands behind seven core standards so consumers can identify the raw vegetable, fruit, grain or legume in its products: 1) 0g trans fat and no cholesterol; 2) no artificial ingredients or flavors; 3) no additives or preservatives; 4) gluten-free ingredients; 5) all-natural recipes; 6) simple ingredients; and 7) simply delicious. This all sounded great to us so we gave their Quinoa Chips a try.

High in protein and wonderfully flavored, these crunchy chips are made from the ancient super grain, quinoa. They come in 4 fabulous flavors – Sea Salt, Barbecue, Sour Cream & Onion, and Cheddar. These crispy and airy chips are all natural, gluten-free, Non-GMO and absolutely delightful. But remember, although these chips are a healthy snack option, a one ounce serving still contains 130-150 calories and delivers 45-50 calories from fat. The 3.5-5 ounce bags contain 3.5-5 servings. So it’s important to pay attention to serving size so you don’t rack up the calories!

The Quinoa Cheddar Chips are absolutely addictive: crunchy with a satisfying bold cheesy flavor. The BBQ has just the right amount of smoky flavor and the Sour Cream and Onion taste like you’ve just dipped the chip into onion dip with a bit of a salty tang. The Sea Salt is delicious with a hint of salt and wonderful by itself or along with a bit of hummus for dipping. While we enjoyed all the delicious flavors, we were partial to the Sour Cream & Onion and the Barbeque. Buy them on Amazon, or find them are your local specialty Supermarket such as Fresh Market, Whole Foods and Earth Fare (MSRP $2.50-$3.49).

Simply 7 Snacks also has a line of other chips too - Lentil Chips, Hummus Chips and Pomegranate Chips - which are all very good, but their new Quinoa Chips have really stolen our heart.

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After committing to making some changes and living a healthier lifestyle, Michelle decided to seek the help and guidance of Total Nutrition Technology to help her on the balance of her journey. Michelle worked with TNT Health Educator, Carol Goodwin who developed a plan for success to help Michelle reach her health and fitness goals. Not only Michelle meet her weight goal but she reduced her body fat by 14%!

"While I had been successful on my own and how lost some weight, I still needed to lose about 20-25 lbs and was in a rut with what I was eating. Carol, gave me the tools not only what I should be eating, but also that weekly encouragement. Anytime that I had a question on something, she responded quickly. She knew my passion for running and would also give me guidance on what I should be eating during those events. When I started my journey I was over 32%+ body fat and currently am in the 18-19% range."

About Carol

Carol first joined Total Nutrition Technology in 2008 and is the acting Area Manager for the North Charlotte Region. She holds a BS in Health Education and is also a Certified Personal Trainer and is now both a TNT Health Educator and Corporate Account Manager. In addition Carol has certifications in Massage Therapy and Weight loss counseling. She chose TNT because of the "cutting edge" type of approach in the industry and the high level of personalization in the customized programs. In addition, this type of service attracts a "can do" type of clientele, which she is grateful for every day.

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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5 Foods for Better Golf

By: Stacey Gretka, TNT Health Educator

You go to the driving range, the practice green, and even get fitted for your clubs. You’ve even gone to the golf pro at your local golf simulator to have them analyze your swing. Yet you run into the same problem nearly every round – you run out of energy and motivation on the 15^th hole. What you’re (not) eating on the course matters. Coupled with a balanced diet off the course, the following foods are sure to keep you on the top of your game, Captain.

1. Pineapple chunks – part of getting started, is easing the pain from your last round or the stiffness in your muscles from any number of reasons (rough night sleep, been too long since you’ve been out, or maybe you’re just taking the wear and tear a little harder these days). Pineapple contains a powerful enzyme, called Bromelain, that’s actually used as a meat tenderizer, and is incredibly effective as a joint lubricant. About half hour before the game, eat a small cup (packed in juice or water, not syrup) to help loosen up those swings. Try these Dole Pineapple Bowls. Not a fan of pineapple? Get the same enzyme with the added support of glucosamine in TNT’s Joint Support.

2. Natural beef jerky – Protein is obviously touted for its muscle building properties, and certainly an added benefit of enjoying this treat on the course, but the real reason you want to pack a pack of portable, dried meat is two-fold: the iron reinforces your lungs good deeds and the sodium. Yes, I said sodium! A typical golfer wears sweat-wicking gear for a reason and the sodium in an all-natural beef jerky can help replace those losses. To top it off, the high protein punch will keep you feeling full without spiking your blood sugar. Beware of preservatives though and choose an all natural brand like Perky Jerky (whose proceeds also go to charity), or make your own. Best time to pull this trick out of your bag is between the second and third holes. Really sink a hole-in-one for your taste buds by combining your beef jerky with walnuts and Food #3 on our List of Top 5 Foods for Better Golf.

3. Dried Apricots – Bananas hold the title for potassium in everyone’s mind, but in reality there are several foods that contain not only more potassium, but more nutrients to boot. Apricots are one of those options. In about six quick (and delicious) pieces, you can pack a swift 18g of solid energy-boosting carbohydrates, only 60 calories, and close to 500mg of potassium. Finally, with their one-two punch of vitamin A and iron, these gems will be a part of your arsenal for years to come. Try these from Now Foods . Not ready for the distinct flavor apricots offer? Mix dehydrated banana chips with macadamia nuts instead.

4. Carrots and Hummus – Skip the nitrate packed mystery meat on white and ramp up your back nine with this solid choice. Carrots are a higher glycemic vegetable meaning they’ll offer a refuel and a slow drip of sustained energy. Hummus offers a dose of omega-6 fatty acids for brain food that keeps your stomach full without sloshing as you make the turn. Might need to keep this duo in a cooler in your car though, so take the time to plan ahead, and while everyone else is dragging back out to the course, you’ll be light on your feet and ready to finish strong. These takealong packs from Wild Garden are the perfect size and don’t require refrigeration.

5. Rice cake and almond butter – okay, so our fifth food is also two foods, but that’s because it’s the best kept fifteenth-hole-secret-combo. Keep your body and brain in the game all the way through the eighteen by prepping with a quick snack on the fifteenth. Quick-acting carbs combined with some brain-boosting fat will give you the edge over the competition (and the water hazard). Your body will thank you for the extra energy to maintain a power house drive and your brain will be sharp enough to judge distances, select clubs, and determine direction all the way to the final green. Top two classic rice cakes with two teaspoons of an almond butter like these packs from Barney Butter on the fifteenth for maximum impact.

There you have it; I can’t promise you’ll be sporting a green jacket anytime soon, but incorporate these top five foods for the course to your golf bag and you will not regret it.

**AFFILIATE DISCLOSURE** In the spirit of full disclosure, this post contains some affiliate links, which means that TNT may get a commission if you decide to purchase anything from these Amazon links. We only recommend products that we use and love ourselves, so we know you’ll be in good hands.

To learn more about the products mentioned in this article, click the corresponding links below.

Jerky: Perky Jerky