5 Common Questions About Fueling Your Workout
FOOD FOR STRENGTH
How to Fuel Your Workout
Reviewed by Sharon Denny, MS, RDN
Which is better fuel for spinning class—protein or carbohydrates? Should you consume a sports drink on a long run? Is it safe to eat before a workout? Listen to locker room talk at the gym and you'll hear lots of conflicting tips about what you should eat and drink before and after you work out. These answers to five common questions about fueling your workout sort fact from fiction.
Will protein make my muscles grow?
Protein is an important part of a balanced diet, but eating more protein will not magically make you stronger. The only way to grow muscles is to put them to work. "Carbohydrates are the best fuel for working muscles," says Academy of Nutrition and Dietetics Spokesperson Heather Mangieri, MS, RDN, CSSD.
Carbohydrates are partially converted to glycogen, which is stored in your muscles to power your workout. "Fifty to sixty percent of energy used during one to four hours of continuous moderate to hard endurance activity is derived from carbohydrates," says Mangieri.
Do sports drinks, gels and energy bites live up to the hype?
There's nothing special about the many sports drinks, gels and energy bites on the market. But it is important to replace lost fluids and provide carbohydrates to maintain blood glucose levels while working out. "Gels, energy bites or sports drinks can be an effective way to supply the body with energy, but they are not necessary. Real food will provide the same benefit as these pre-designed workout fuels," says Mangieri.
For some athletes, eating solid food in the middle of a workout can cause digestive upset. In these cases, easily consumed sports gels, chews or drinks may help. "Food and fluid intake around workouts should be determined on an individual basis with consideration for an athlete's gastrointestinal tract tolerance, as well as duration and intensity of the workout," says Mangieri.
Is it best to work out on an empty stomach?
Your body needs fuel to function, especially if you're asking it to run, jump, swim or lift weights. Don't skip breakfast. "Eating before exercise, as opposed to [exercising in] the fasted state, has been shown to improve exercise performance," says Mangieri.
Eating in the morning helps replenish liver glycogen and steadies blood sugar levels. If it's hard to stomach solid food first thing in the morning, try a fruit smoothie, or a liquid meal supplement, and don't forget to hydrate before you exercise.
Regular exercise means I can eat what I want and not gain weight, right?
Wrong. Working out isn't license to abandon portion sizes and healthy eating guidelines. It's easy to overestimate the amount of calories you burn while working out.
You should adjust your calorie intake if you’re engaging in serious training, such as for a triathlon, where you might be working out more than once a day. "Recovery nutrition is necessary if you are an athlete participating in strenuous activity, especially if you are participating in multiple events in the same day," says Mangieri. "For the casual exerciser working out for an hour or less, a healthy balanced diet will work just fine."
Is chocolate milk really an athlete's best friend?
Because of its favorable carbohydrate and protein content, chocolate milk is indeed an effective recovery aid, but it's not your only choice. "Yogurt or half a turkey sandwich on whole wheat can be just as effective," says Mangieri.
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10 Overrated "HEALTH" Foods
By: Total Nutrition Technology
Eating healthy is certainly a goal for many of us and it's a great one at that. But what exactly does "healthy" mean these days? Food trends and food manufacturer's marketing departments have certainly made that harder to answer! Many of the "healthy" foods you see aren't actually as nutritious as you many think. Here are 10 Overrated “Health” Foods and why you many need to rethink them before you eat...
1) Energy Bars – When you’re working out and you get hungry, most people would eat an energy bar or, if you’re dieting, sometimes you eat a meal replacement bar. Basically, all in all, it is the same in the end. So why are energy bars overrated? They are loaded with sugars like fructose and glucose. In PowerBar Performace Energy it contains a majority of sugar and in Clif Bars, which have more nuts, dried fruit, and seeds, it still contains 4-6 teaspoons of sugar to hold those nuts, dried fruit, and seeds together. If you need energy, eat real food with benefits like berries or whole grains. You’ll be better off with those than any energy bar of any brand, but if you are on the run and all you have time for is a quick energy bar, then every once in a while it is okay.
2) Protein Powder – If you are working out like a mad man, you probably think that more protein powder in your “after-workout drink” will help you add more bulk, faster, right? Well, you’re wrong because you can actually overwork your kidneys and liver if you take in too much protein. When you take an excessive amount of protein, your body can’t absorb it all, so it gets turned into amino acids, which are processed by your liver and kidneys to be excreted from your body. Also, when you consume too much protein, the excess protein that you’re body doesn’t use can get turned into glucose. If you are going to add protein powder to your “after-workout drink” then make sure you add only the correct amount, your body will thank you!
3) Fruit Juice – Unless the ingredient list on the bottle of fruit juice says only what that juice should be, then it is okay. (Notice the word “okay” and not great!) Fruit juice is good on occasion, but you shouldn’t consume fruit juice everyday. The major thing that fruit juice doesn’t have that an entire fruit, like oranges and apples, does have is FIBER. Fiber helps you feel full and keeps your digestive tract regular. Fruit juice can also be very high in sugar, which is something that no one needs these days. Added sugar can lead to weight gain from those unnecessary calories. So next time you have a choice between fruit juice and the actual fruit, choose the actual fruit, you’re body will appreciate it because you will be cutting out unnecessary calories and adding fiber!
4) Red Meat – When we go out to eat, almost every menu you come across has Steak on the menu. Better yet, when you walk through a restaurant and see what everyone else is eating, a majority of them are eating a steak and baked potato with all the works. This isn’t a good thing. Too much red meat in your diet can lead to a greater risk of colon cancer, high cholestrol, and excess weight gain from those extra calories and all that saturated fat that beef contains. Instead of eating steak more often than not, try eating fish, which is loaded with Omega-3s that are good for your heart, body, and brain. If you aren’t that big of a fish fan, try poultry items like chicken and turkey.
5) Sports Drinks – Most people don’t realize that the drinks they consume when they are working out are full of unneeded calories. The average person that goes into a gym and works out isn’t going to need those calories from a “Sports Drink”. Remember, sports drinks are for those people who are constantly working out and need the extra electrolytes because they are doing 2X-3X more than the average person. We have electrolytes in our body and most people can do without sports drinks that are high in calories. If you feel you need some extra calories post- workout, eat a handful of salted peanuts or a piece of fruit. Save the sports drinks for events lasting 90 minutes or longer.
6) Natural Sweeteners – Natural or not, all sugar is the same. Just because honey, agave nectar, or maple syrup is all-natural doesn’t mean that it is better for you. All kinds of sugar contain about 15 calories per teaspoon and have no beneficial nutrients for your body. If you have to have your sugar, make sure to keep in mind how much you are using because those 15 little calories can add up in a big way that can lead to weight gain and a multitude of health problems. Try eating fruits instead of sugar, they have greater health benefits with a touch of sweetness.
7) Granola – There are many problems with Granola that people don’t usually see because of the goodness that it brings when you eat it. Granola is loaded with calories. The serving size on most granolas is ¼ cup (4 tablespoons) and the calories range from 150-250 per serving. Along with calories, there is the problem of added sugars like in Bear Naked, which they use corn syrup. McDonald’s also adds to their granola “crisp rice”, which is just crispy white rice, which has no health benefits. If you have to have granola and cant live without it, which I admit is wonderful, then add a tablespoon to your yogurt or mix it with your cereal that you eat in the morning that contains a lot less calories because in moderation, this tasty treat isn’t a bad choice at all.
8) Smoothies – Most people think of dieting and weight loss when they think of smoothies, but it seems that smoothies have the same problem as granola. Smoothies can be high in sugars and calories. The perfect example would be a smoothie from Smoothie King. Just a small smoothie can contain anywhere from 250-350 calories, which is a 20 oz and a large, 40 oz, smoothie can contain from 500-700 calories. These numbers don’t even include their “healthy smoothies”, which can contain between 500-1,100 calories. Most calories in all smoothies made consist mainly of added sugar and excessive fruit juice. Why do people think they NEED to add all this sugar? ...Because it sells. So from now on, if you want a smoothie, make it at home. Take ½ cup orange juice, 1 cup Dannon Light & Fit Vanilla Yogurt, and ½-1 cup of your favorite fruit and you have yourself a home-made smoothie that will have way less calories than those smoothies you would get at a smoothie specialty store.
9) Vegetable Juice – When you see a can of V8 vegetable juice on the shelf in the grocery store, most people would think that it would be a healthy choice. It should have a lot of different vegetable juices in similar amounts, but besides, the reconstituted tomato juice, the next ingredient is carrot juice, followed by other vegetables, which knowing the further down you go on an ingredient list, the more scarce the ingredients get. If you were to drink 1 cup of carrot juice, you would receive 900% Vitamin A, whereas V8 only provides 40% Vitamin A in 1 cup. Plus, there is 600 mg of sodium (40% DV) in a 12 oz can, which is way too much. No wonder you get thirsty after you drink a can of V8. If you don’t like many vegetables, this will be okay to get a serving in here and there, but if you can, try the carrot juice by itself or low-sodium V8 instead.
10) Pita Chips – Pita chips have been portrayed as a healthy food, but in reality the ingredients consist of white flour, oil, salt, and seasonings. Where is the whole wheat? Most people think that if it is a pita chip, then it has whole wheat. That’s why you should always check the ingredients list. In one serving of Stacy’s Pita Chips (about 10 chips), there is 130 calories and 270 mg sodium. A bag of Nacho Cheese Doritos contains 150 calories and 180 mg sodium. Where is the real difference? Essentially, there isn’t anything healthy about pita chips, unless the oil is extra virgin olive oil, but my guess is that it is too expensive to use, so they will use soybean oil or cottonseed oil.
Separating the hype from what actually matters to your health can be a challenge but it's not impossible to do. Hopefully these 10 examples show you that just because a food is labeled as "healthy" doesn't mean that you can eat as much as you want or that it's as good for you as you think.
If you like this - check out these...
Separating the hype from what actually matters to your health can be a challenge but it's not impossible to do. Hopefully these 10 examples show you that just because a food is labeled as "healthy" doesn't mean that you can eat as much as you want or that it's as good for you as you think.
If you like this - check out these...
6 Smart Tips For Healthy Eating On A Budget
With food prices going up and the economy going down, the thought of preparing tasty, healthy meals on a regular basis can seem daunting. Not only is it easy to get sucked in by grocery store merchandising tricks, but it is also almost normal for most of us to fall into a mealtime rut, eating the same foods over and over. Remember, you are in control of your own kitchen. If you shop smart and cook smart, you can likely trim some real “fat” from your food budget.
So to help we've put together these 6 smart tips for eating healthy on a budget
TIPS IN THE KITCHEN
1. Start by reserving some time each week for preparation. Chopping and peeling will ensure the fresh, healthy food is ready to eat and won’t spoil before you use it.
2. Invest in clear, stackable storage containers. This too, will enable all family members to see what’s ready for them to enjoy.
3. When cooking a big meal, double the recipe, then freeze half, or use for leftovers or lunches.
4. Keep your dishes simple to stay in your budget. Complicated recipes that require exotic ingredients (only to be used once) will increase the cost per meal.
5. Consider investing in a slow cooker. One pot meals are both time and money saving.
6. View cooking as an adventure the whole family can enjoy. Even small children can be taught to mix.
There is no magic formula to cooking on a budget. Like anything else worthwhile in life, it does take a little planning, creativity, and work. Think of the rewards – better health and more money – you’ll find it’s worth the effort. No doubt, there will still be those days when you might have to fall back on a microwave meal or even food through the window. It goes back to that age old argument, time verses money. Now, when you factor in the investment of good health, spending a little time now can save you countless dollars in you and your family’s future!
13 Tips For Smart Snacking
Don't let snacks derail your weight loss progress. Use these 13 Tips for Smart Snacking and stay on track!
1. Snacking will not make you fat: However, consuming to many calories will. To take the edge off your hunger, have a 100 – 200 calorie snack approximately two or three hours before a meal to help keep you from overeating.
2. Snacks are not extras or freebies: Incorporate them into your food plan for the day! A calorie is a calorie and at the end of the day they all add up.
3. Plan the day’s food around the food guide pyramid choices for your snacks and meals: An apple and a few whole-wheat crackers count towards your daily quota of fruits and grains.
4. Think of snacks as mini meals: Have them fill in the voids left by what you didn’t eat, or won’t be eating, at meals. Take advantage of this time to get in your daily servings of fruits and vegetables. If you are lacking on veggies, try a small can of low-sodium V8 Juice.
5. Make your snacks count: Keep your blood sugar levels steady by having a nutritious snack. Mix carbs with protein or fruit with fat. For example, dip apple slices into a teaspoon of all-natural peanut butter or dip raw veggies into a tablespoon of low-fat dip.
6. Plan snacks ahead of time to avoid grabbing the first thing you see: Be sure to pack your snacks with you and know what you will be having. For example, my afternoon snack will be 10 wheat thins with 1oz low-fat cheese and a small apple.
7. Budget higher-fat snacks: You do not have to give them up completely; just be sure they fit into your day’s total for fat and calories.
8. Be Careful! Even low-fat snacks will cause you to gain weight if you overdo it. Low-fat foods often contain extra sugar and calories to enhance taste.
9. Snack only when you are hungry: Not when you are bored or anxious. Be mindful of mindless grazing; don’t nibble just because you want something to do!
10. Pay attention to your snacking to avoid overdoing it: Focus on what you are eating and enjoy your snack.
11. Be prepared: Keep snacks in convenient places (such as your car, desk drawer, briefcase, and workout bag). At home, make sure you stock up on fresh fruits, vegetables, and whole-grain breads and crackers.
12. For good health, eat high-fiber snacks: Fiber makes you feel full without adding a lot of additional calories. The recommended daily fiber intake is around 25 grams per day.
13. Better to eat a snack when you are slightly hungry than pig out when you are ravenous: Try to limit your snacks to between 100 and 200 calories, anything more then 250 calories is considered a meal.
Do you have a smart snacking tip that helps keep you on track? We'd love to hear about it!
SNACK IDEAS YOU MIGHT LIKE:
5 Ways To Order Healthy At Starbucks
By: Stacey Gretka - TNT Health Educator
For many of us Starbucks has become a staple in our day. But if you aren't careful - those calories can add up! I have put together some better ways to order your favorite drink than simply choosing what Starbucks displays on their menu. Look at menu like an ingredients list, not a required, pre-made selection. Besides, if you keep ordering Skinny you're temporarily saving calories while you're not working towards your ultimate goal of making new and better habits in general. Therefore, I give you my Ordering-at-Starbucks tips:
1. You could always go Old Fashioned and order a "Tall Cafe Americano with Room" - add your dairy and sugar types and amounts that best suits your needs and goals. You have total control and you get to enjoy the strength and bitterness of a good brew.
2. Ordering "Skinny" doesn't lead to skinnier jeans: in Starbucksland, the term skinny actually means they're using a sugar-free substitute, it does not mean they're leaving the sweetener out. As many of us know by now, these sugar subsitutes can be worse for us in the long run by causing or adding to a sweetness addiction. Pro tip: cut the calories without losing the yum by asking for "Half the Pumps." This little trick will cut your sugar intake in half and you'll not even notice the taste difference! Over time, you may even find yourself ordering a "Grande No Whip Nonfat Pumpkin Spice Latte with One Pump," only needing a hint of the flavor without all of the extra calories. Who knows, if we all switched to less pumps, we might get that Pumpkin Spice Syrup to last year round!
3. "No Whip" for coffee's sake. You don't need it, it just takes up room in your cup that coffee could be filling and it takes up room in your pants, too. Give yourself a little breathing room, and skip the whip.
4. Nonfat or Soy. Whole milk is the orig - so if you don't make a substitution, that's what you're getting. Compare a whopping 11g of fat when your order a Grande Caramel Macchiato. Choose Soy and you'll only get 5g, while Nonfat milk leaves you with only 1g of fat. For your records, 2% contains 7g of fat and the newest milk option at Starbucks, the Sumatra Coconut Milk, still has 8g of fat in that grande beverage.
5. Putting it all together: "Original Grande Iced Caffe Mocha" contains about 360 calories, 19g of Fat, and 39g of sugar (for those of you who are following exchanges, that's 1 Dairy, 2 Starches, and 3.5 Fats). Use these tips and order a "Grande, Nonfat, No-Whip Iced Caffe Mocha with Half the Sauce" and you'll get a drink that's got all the deliciousness and contains only about 110 calories, 1g of fat, and 16g of Sugar (that's only 1 Dairy and 1/2 Starch)! Plus, you don't end up with an addition to your addiction.
Happy Sipping!
What is your Starbuck favorite?
10 Second Stress Busters
By: Total Nutrition Technology
Whether we're fretting over that pile of monthly bills or anticipating an exciting change like the birth of a new nephew, the million things we've got going on can leave us all feeling like big balls of stress—and that can wreak serious havoc on our health. But you don't need to turn your life inside out to beat the effects of stress.
These quick and easy natural solutions can help you stay mellow in a crazy world.
Drink Tea
Black tea has been shown to have an effect on stress hormone levels in the body. Researchers in England have found that people who drink black tea de-stress more quickly than those drinking a fake tea substitute. Tea contains catechins, polyphenols, flavonoids and amino acids that affect your brain's neurotransmitters and ultimately reduce blood levels of the stress hormone cortisol.
Go Nuts
Next time you feel a bit cracked up, forgo the junk food and snack on some nuts instead. Nuts are typically high in tryptophan and magnesium, two key nutrients that support serotonin production. And almonds are especially high in stress-busting B vitamins, zinc, vitamin E and antioxidants. Remember to use portion control. Check out this Ultimate Guide To Nuts for a great breakdown of both nuts and seeds!
Rub Your Ears
"According to Ayurveda, India's 5,000-year-old 'science of life,' there are marma points—like acupuncture points—in the ears that correspond to the various parts of the body," says Lissa Coffey, author/producer of the Dosha Yoga DVD. Simply rub the circumference of each ear—right hand on right ear and left hand on left ear—to instantly ease tension.
Take a Whiff
Aromatherapy has calming effects that can tame the tension in no time. Proven stress-reducing aromas include lavender, lemon balm, chamomile and geranium. Carol Duncan, a registered aromatherapist and owner of Massage Central says to place a few drops of essential oils on cotton balls and place them a few inches from fans or heater vents or underneath your car seat. "Each time air passes over the cotton ball, the essential oils are reintroduced to the area," she explains.
Pop a Vitamin C Pill
Researchers at the University of Alabama say that vitamin C reduces the levels of stress hormones in the blood, which may alleviate the body's response to stress. Studies suggest that 1,000 mg of vitamin C is most helpful.
Put on the Pressure
"Self-administer acupressure," suggests Susan Lark MD, a leading authority on integrative medicine and women's health. Put your left finger at the base of your skull, then move it down the width of one finger, and then move it to the left the width of one finger. Position your right finger in the same place on the right side. Press both points for one to three minutes. According to Dr. Lark, a second stress-busting point is located four finger-widths below your kneecap and one finger-width to the outside of your shin. (You should feel a slight indentation.
Eat Berries
Blueberries, blackberries and other berries contain some of nature's most powerful antioxidants and are jam-packed with vitamin C, making them potent stress-busters. Stress causes the body to release free radicals—highly unstable atomic particles that can damage normal cells—and antioxidants help to neutralize those harmful particles.
Strike a Yoga Pose
"When we get stressed, we tend to tense up and cave our chest in," says Lissa Engle, owner of Yoga Flow in Chicago. She recommends folding your hands as if in prayer behind your back, then pulling your shoulders back, tilting your head back and breathing deeply.
Stretch for Balance
Another move that Lissa suggests is to sit in a chair with your left foot on the floor. Put your right ankle on your left knee and lean forward with a stretch. Hold it as far as you can go, then bend forward a bit more. Repeat on the other side. "This opens up your hips and balances that tensed up muscle feeling," she adds.
Reframe Your Thoughts
"Reframing simply means putting a different context around the situation," says Jay Winner, M.D., author of Take the Stress Out of Your Life. For example, Winner suggests thinking of time spent in a long line as a break from a busy day—a chance to relax your mind or meet someone new like the person standing next to you. A positive spin can counteract the stress-induced physiological changes that wreak havoc on your body.
Take 10
Brian Jump, multi-day tour sales manager for Arizona Outback Adventures, breaks the tension of his long days by doing 10 jumping jacks, push-ups or anything that gets the blood flowing through the body. "This helps to release endorphins, which are a natural stress reliever," he says.
Laugh Out Loud
According to a University of California, Irvine study, even the expectation of a laugh boosts stress-busting hormones and increases hormones that induce relaxation—an effect that can last for up to 24 hours. Read a comic strip, check out the joke of the day or make funny faces in the mirror until you bust out with a belly
For more help with a wellness program contact Total Nutrition Technology at www.tntgetfit.com or call 704-549-9550
Product Review: Norwex Produce Cleaner
By: Stacey Gretka - TNT Health Educator
One common question I get very often is how to properly clean produce. You can't simply get away with a quick rinse these days as most of our produce is grown using pest control and fertilizers. If these are "Conventional," then we're talking chemicals we want to avoid ingesting and if we're talking "Natural" or "Organic," we're talking oils, soaps, and bacteria we want to avoid ingesting. A good scrubbing with soap and water will typically do the trick, but sadly, if your fruit is even scrubbable (think berries), by removing some of the protective skin or peel that comes with a truly thorough washing, the life of your produce will be shortened dramatically. In fact, for the longest shelf or fridge life, we used to recommend washing only when you were ready to consume. YET most of our clients find that prepping ahead of time makes them more likely to stick to their plan and therefore more likely to be successful.
So what is the happy medium? In walks, Norwex Fresh Produce Wash. Their website states, "Clean fresh fruits and vegetables naturally with this plant-based, biodegradable concentrate. It effectively removes unwanted chemical residue from fertilizers, wax, dirt, oil and bacteria. The all-natural formula contains no phosphates, sulfates or parabens so you can feed your family without worry. Plus, it extends the shelf life of fruits and vegetables, and it maintains their aroma and flavor." And I am happy to report that these claims are something you can hang your hat (bananas?) on. The instructions allow you to add a few drops to a bowl of water, add your produce, and let it sit before rinsing away the wash and dirt leaving you with ready to eat, long-lasting fruits and veggies. For a speedier option, and my personal preference, you can also spray the fruit or vegetables with the wash, count to 30, and rinse. Upon my first use, I was impressed with the visual difference between the blueberries I merely rinsed (i.e. the ones on the bottom of the container), and the blueberries on which I used the Norwex Fresh Produce Wash (the ones on top). So much so that I immediately washed all apples and pears in the house, too. The one bottle will last through months of use and I cringe to think of the amount of build-up we'd been eating and the amount of wasted produce up until now.
My trick: take your long-lasting washed fruit and vegetables up a notch and invest in a salad spinner (like this one that doubles as a serving or mixing bowl from OXO), not just for salad anymore! Use the "basket" to wash and rinse your produce with your Norwex Fresh Produce Wash (don't forget to select Total Nutrition Technology as your host), then spin off the excess water and store on your counter or in the fridge (based on the produce type). Side note: Lettuces should be stored with a dry paper towel (which will help to keep water from rotting the leaves). Try using these popular containers from Ikea! And don't forget to bring your freshly washed, and perfectly cool produce in this container by Cool Gear!
How do you wash your fruit and vegetables?
Sports Performance Nutrition: Gymnast - Sieway Hunt
Sports nutrition is an important element to any athlete's training but unfortunately it doesn't always get the attention it needs. Nutrition requirements for an athlete are different from the average person because sports focused nutrition insures adequate energy, vitamins, and minerals, and hydration to the muscles for the extra demands of training and competition. A good sports nutrition program can not only improve sports performance, but speed up recovery, prevent injuries, and illnesses, which will allow the athlete to train and compete with more intensity.
13 year old gymnast Sieway Hunt has had a love for gymnastics for years. That love for gymnastics has given her focus as she progresses through the competitive area. Sieway and her family contacted Total Nutrition Technology to evaluate the nutrition component of her training and ensure that she was fueling her body properly. It turned out that Sieway was both under eating and restricting her carbs.
TNT Health Educator, Carol Goodwin started working with Sieway and her family putting together a sports performance nutrition plan that would help Sieway properly fuel her body so that she could be at her best both in training and on the competition floor. Now, 2400 calories later and with a decrease in body fat percentage, Sieway is standing on the podium as the number 2 all around gymnast in the state and on her way to Regional. Her goal was to make it to Regionals and Sieway and her family believe that this new nutrition element of her training was the way to get that extra edge.
" Not only did TNT help with getting the right nutrients in my body everyday to function my body properly, but it helped me reach success to qualifying for the Regional Championships in April. Thank you TNT!
-Sieway Hunt
Watch Sieway in action!
If you are an athlete or know an athlete looking to take their performance to the next level - contact Total Nutrition Technology to learn more about our personalized Sports Performance Nutrition Programs and how we can help you be the best in your sport!
800-TNT-GETWELL
www.tntgetfit.com
More about TNT Health Educator - Carol Goodwin:
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. 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 I am grateful for every day.
8 Healthy (And Delicious!) Easter Brunch Ideas
Easter is just a hop round the corner and between Easter egg hunts and baskets full of candy there can be a lot of excitement and sugar on Easter morning. So a delicious AND healthy Easter brunch is a great way to try and balance it all out. Here are 8 mouth watering recipes perfect for your table this Easter.
TNT's Friends & Family Referral Program
TNT's Friends & Family Referral Program makes EVERYONE a winner! So here's how the program works:
Each TNT client receives a TNT Client Referral Card (see example below) that allows a friend or family member to receive a Full Complimentary TNT Health Assessment and $50 off any customized program. In addition, when a friend or family member enrolls in a program you (our current TNT client) will receive $50 off your current program for each referral! It's take easy. We even have this handy referral cards for you to simply hand out so you all can start saving!
Contact your TNT Health Educator for more information and to receive your TNT Referral Card!
Total Nutrition Technology
information@tntgetfit.com
800-TNT-GETWELL
Best Sources of Potassium
Potassium is often overlooked but it is an essential mineral used to maintain fluid and electrolyte balance in the body. It helps nerves and muscles communicate. It also helps move nutrients into cells and waste products out of cells. A diet rich in potassium helps to offset some of sodium's harmful effects on blood pressure.
Most people get all the potassium they need from what they eat and drink. Here are the top 10 foods highest in potassium:
1. White Beans
1 Cup Cooked = 1004mg (29% DV)
2. Dark Leafy Greens (spinach)
1 Cup Raw = 167mg (5% DV)
1 Cup Cooked= 839mg (24% DV)
Complete nutritional facts
3. Baked Potatoes (with skin)
Serving of 100g = 535mg (15% DV)
4. Dried Apricots
1/2 Cup = 755mg (22% DV)
Complete nutritional facts
5. Baked Acorn Squash
1 Cup Cubed = 899mg (26% DV)
6. Yogurt (plain, skim/non-fat)
1 Cup = 625mg (18% DV)
7. Fish (salmon)
1 3oz fillet = 534mg (15% DV)
8. Avocados
1/2 Pureed = 558mg (16% DV)
9. Mushrooms (white)
1 Cup Sliced = 428mg (12% DV)
10. Bananas
Average Banana (118g) = 422mg (12% DV)
25 -- 3 Ingredient Smoothie Recipes
Sometimes we're in a rush...okay for some -- it might be all the time! But that's no excuse to skip making yourself something healthy to eat. We've got you covered -- Here are 25 smoothies you have no reason NOT to make!
DailyBurn/ via dailyburn.com
6 Grab-N-Go Energy Bites
http://rachelschultz.com/
Have you tried a snack ball recipe?
Having healthy snacks to grab-n-go is an essential part of keeping on track. So we've put together a few of our favorites so that you can have them all in one place!
Have you tried a snack ball recipe?
What did you think? Do you have a favorite?
Welcome TNT Registered Dietitians - Emily Batten & Amy Sparks
Total Nutrition Technology is so happy to welcome Registered Dietitians Emily Batten & Amy Sparks to the TNT Team!
Emily Batten, RD
"I have my Bachelors in Public Health from UNC-Charlotte and graduated with my Masters in Nutrition from Winthrop University. My passion for dietetics originated at the age of 6 when I was diagnosed with Type 1 Diabetes; I love that I am able to relate with my clients because I have been on the other side of a health diagnosis. I became a dietitian so that I am able to not only increase my clients' quantity of life but more importantly their quality of life. I believe education is one of the most important aspects of nutrition that I can provide to my clients. I love working at TNT!"
Amy Sparks, RD
"From weight loss and weight maintenance to sports performance, I love helping people reach their nutrition goals in order to live healthier and happier lives. I completed my Master of Science in Nutrition and dietetic internship from The University of Tennessee-Knoxville in 2014 with an emphasis in Public Health, Research and Sports Nutrition and was also a Graduate Research Assistant for two years, working with childhood obesity and obesity prevention programs in the community. I graduated from Appalachian State University in 2012 with a Bachelor of Science degree in Nutrition. I am so thrilled to be a part of the TNT Team and have always enjoyed nutrition and the influence it has on our daily lives."
To learn more about Total Nutrition Technology and how we can help you reach your health and nutrition goals contact us at Email: information@tntgetfit.com Phone: 704-549-9550
Welcome TNT Registered Dietitian - Amy Sparks
Total Nutrition Technology is so happy to welcome Registered Dietitian Amy Sparks to the TNT Team!
A message from Amy:
From weight loss and weight maintenance to sports performance, I love helping people reach their nutrition goals in order to live healthier and happier lives. I completed my Master of Science in Nutrition and dietetic internship from The University of Tennessee-Knoxville in 2014 with an emphasis in Public Health, Research and Sports Nutrition and was also a Graduate Research Assistant for two years, working with childhood obesity and obesity prevention programs in the community. I graduated from Appalachian State University in 2012 with a Bachelor of Science degree in Nutrition. I am so thrilled to be a part of the TNT Team and have always enjoyed nutrition and the influence it has on our daily lives.
To learn more about Total Nutrition Technology and how we can help you reach your health and nutrition goals contact us at Email: information@tntgetfit.com Phone: 704-549-9550