Get Fit & Blog

New Year, New You

2012-01-08T16:28:00.003-05:00

So once again we have arrived at the start of another year. What are you going to do to make this year different from the last? Let’s give up making resolutions because honestly, those can be very disheartening when you fail to stay true to them a couple of days into the new year. Why not try to make small goals every day you wake up. For instance, maybe today you can promise yourself to drink at least one glass of water with every meal.See? That is something that is very doable and beneficial to your health. The trick is to not overwhelm yourself with such a big goal that you become discouraged before you even start! Make small strides in your health daily and eventually they will add up to a big picture of health! Feel free to share with us your daily goals and what changes you are hoping to see in this upcoming year!

For more health and nutrition tips visit www.tntgetfit.com

Your Holiday Guide

2011-11-30T17:32:00.006-05:00

Holiday Weight Gain

Many of our clients have asked about tips to help prevent that holiday weight gain! We have turned it into quick tips and ideas to guide you through this holiday!

Studies have shown that individuals gain the most weight during the winter holidays which cover mid-November to January. These are the times where physical activity decreases and consumption increases, which is the main contribution to weight gain. Other contributors are:

· Lack of portion control

· Sugar sweetened beverage consumption

· Meals outside of home

· Stress

· Lack of physical activity

· Overconsumption

Some of the startling statistics:

-By the year 2030, 86% of Americans will be overweight or obese

-During a 5-day Christmas period the average weight increase is 2lbs. but in some individuals up to 9lbs.

-Dieters face increased weight gain risks over the holidays and gain twice the amount of weight than those of a normal weight

-Overweight/obese individual gain five times more weight during the Thanksgiving holiday than those who are normal weight.

-Older adults have the highest prevalence of being overweight or obese (60 and over), followed by middle aged adults.

-Weight maintenance without a support system or a method of accountability is a challenge and most individuals gain their weight back in 5 years.

The daily self-monitoring approach is a feasible solution to holiday weight gain and is more effective in minimizing weight gain. A few recommended methods are to weigh yourself daily, record your food intake and track-your daily steps with a pedometer.

As easy as it is to get off track over the holidays it is also possible to stay on track. Having a support system in place during this time of year is critical.

For more information about TNT call

1-704-549-9550

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WWW.TNTGETFIT.COM

What Motivates You?

2011-11-07T19:51:00.004-05:00

What motivates you? Think about it for a minute. What is going to encourage you to work out instead of staying in bed or put down a slice of cake and pick up an apple instead? Part of taking steps toward developing and maintaining a healthy lifestyle is figuring out who you are! You have to learn who you are so that you will know what drives you to make the choices and decisions that you do regarding your health. It is up to you to determine your motivation for working out, eating right, and taking care of yourself.

For me, I like to feel good when I put on my clothes and I like the feeling of accomplishment after I complete a rigorous workout. So on days that I would love to lay around the house and watch television, I push myself to go out on a nice run so that I can get that happy feeling afterward. Everyone has different motivations, but they all lead us to the same result of making healthier decisions. Now I know that everyone will not be encouraged to go out on a run just to chase after some “happy feeling”, so let’s figure out some things that would motivate you instead. You could be trying to get off a medication, you may want to lose weight, you may want to challenge yourself, you may be preparing for a competition. Whatever it is, focus on that when your tempted to do something that may adversely those goals. Motivation will determine how successful you are in reaching your goals because at the end of the day when friends, family, and trainers are not around, you have to be your OWN biggest cheerleader.

For more information visit www.tntgetfit.com

Trans Fat: The Good, The Bad and The Ugly

2011-10-19T18:46:00.006-04:00

TRANS FATS: NOT GOOD, BUT BAD AND VERY UGLY

By: TNT Health Educator Kelli Swick

Recently, many of you have had questions about Trans Fats and where they are found, well Kelli has searched high and low for all of your Trans Fat answers!

Heart disease, the number one cause of death in the United States for men and women has been attributed partially to the types of fats Americans consume. Saturated fats, such as animal fats, coconut and palm oil have been convicted as one of the bad guys; further research assuring that they will serve out a life sentence. But more recently trans fats have been convicted of a far worse crime. Banned in all New York City restaurants by the NYC Board of Health and with many cities following close behind, trans fats are sure to be handed the death sentence.

What are Trans Fats?

Trans fats are largely manmade fats, (although there are a small amount of natural trans fats in ruminant animals), and are a side effect of hydrogenation. Hydrogenation is a chemical process invented by a French chemist in the 1890’s, of adding hydrogens to a compound. The formation of trans fats in liquid oils was patented in 1902 by the scientist, Wilhelm Normann. In the early 1900’s, food manufacturers began adding hydrogens to unsaturated vegetable oils, transforming them to partially saturated( partially hydrogenated), changing their state from liquid to semi-solid. The end result was a more stable, flavorful product, a surefire economic boost for the food industry. Crisco was one of the products created out of this process, making its appearance on store shelves in 1911. Trans fat, a newly created chemical arrangement, was unfamiliar to our bodies and, though its metabolism was uncertain, did not appear to heighten concern. During World War ll, butter was rationed and ideas for an alternative product were churning in the minds of food chemists. Margarine was born and many Americans switched over to the “healthier spread”.

Are Trans Fats Worse than Saturated Fats?

In 1957, the American Heart Association warned the public of the link between saturated fats and coronary heart disease(CHD). But it wasn’t until 1984 that fast food restaurants, accustomed to using animal fats and tropical oils such as palm and coconut , responded by increasing their use of partially saturated fats. Though lowering dramatically the amount of saturated fats in the product, it dramatically increased the amount of trans fats. It was later determined by numerous scientific studies that trans fats were contributing to heart disease, and in 1993 the public pressured fast food restaurants to halt the use of partially hydrogenated oils in their fryers.

Scientific studies revealed that trans fats were even more troubling than saturated fats. While both raised LDL cholesterol levels, (the bad cholesterol) a known culprit in plaque formation, trans fats also lowered HDL (the good cholesterol). Studies have also recently shown a link between trans fats and diabetes, obesity and Alzheimer’s disease.

Regulation of Trans Fats and FDA Recommendations

In 2006, the FDA mandated that food manufacturers reveal the trans fat contents of their products on food labels. The food industry scrambled to reduce their trans fat content because consumers were now able to see the amount of trans fats they were consuming. It is worth noting that the FDA allows the manufacturers to label a product trans fat- free if it contains 0.5 grams or less. The FDA recommendation is 1% or less of daily calories. If consuming a 2,000 calorie diet, only 2 grams of trans fats should be consumed. Be aware that this is a very small amount and can add up quickly. The consumer must be vigilant and read the label carefully to determine the exact amount ingested per day. Trans fat will soon be a fat from the past.

If you have a particular topic that you would like to see featured in our blog please email info@tntgetfit.com or for more information visit www.tntgetfit.com

References:

www.webmd.com

www.wikipedia.com

www.mayoclinic.com

www.americanheart.org

Time To Eat!

2011-10-11T17:19:00.006-04:00

Want know a secret?? One of the biggest keys to losing weight is knowing when to eat. I know, its crazy, that something as small as timing can make the difference in you reaching you weight goals. But, if you make a conscious effort to eat 3 meals a day with 2 snacks and the right combination of foods,losing weight will be so much simpler.

If you are already eating 3 meals a day, you can balance that out between 5-6 small meals day. I’m not telling you to eat more, but instead I am encouraging you to eat the same amount across the course of a whole day so that you can keep your energy up an control your hunger cravings. You have to take care of your body, so by eating smaller meals it gives your body the food it needs without making you feel tired or sleepy.

It can be very difficult to find the time during the day to eat, but you have to find neat little tricks to remind yourself. You could set a timer,have healthy snacks in your work drawer, tape a note to your planner, something just to make your eating time a priority! Timing is everything, so make sure you are using yours wisely to help reach your goals and treat your body right!

For more information visit www.tntgetfit.com or email info@tntgetfit.com

No Need to Fear Halloween!

2011-09-28T18:50:00.003-04:00

Aaaaah...its that time of year again! Costumes are being dusted off, candy bowls are being stocked with miniature treats, and parents are wondering how to maintain their healthy habits with so much temptation around. Halloween doesn’t have to be a holiday that you come to fear, after all there are many healthy and delicious treats out there to satisfy your sweet tooth.

If you are a chocolate lover, try this:

Chocolate Covered Brownie Bites: Dip bite-size piece of brownie into melted chocolate for an easy treat to satisfy your chocolate craving.

**Limit to 1-2 bites. This is only to curb chocolate craving**

Dark Chocolate Fondue: Dip some of your favorite pieces of fruit into melted chocolate

**Limit to 5 pieces of fruit**

Treats You and the Kids will Love:

Mini Ice Cream Sandwiches: ( Vanilla Wafers & fruit sorbet or frozen yogurt)

Carmel Apples

Guilt Free Options:

Shortbread cake: (Shortbread square, strawberries & blueberries, topped w/ spoonful of whip cream)

Strawberry Parfait: (Yogurt, strawberries, granola or a few cookie crumbles)

Now that you have some options to indulge in, you have more time to worry about the important things come October 31st!

Visit www.tntgetfit.com for more helpful tips!

Sources: www.eatingwell.com, www.family.go.com/food/recipe, www.cookinglight.com

Breakfast is the Key to Success!!

2011-09-28T18:45:00.004-04:00

“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” – Edward Stanley

Breakfast, breakfast, breakfast, is the most important meal of the day simply because it determines how your child will feel going into their busy school day. This why it is so important that you, as a parent, take this opportunity to feed your child the healthiest and most nutritious meal possible.

Studies have shown that breakfast provides the nutrients that improve academic performance, increase attendance, and decrease hyperactivity. In a nutshell, it is one of the key factors in determining how well your child will perform in school. Children who eat a healthy and well balanced breakfast are also proven to have more energy and a healthy body weight as compared to children who do not eat it.

It is not hard at all to come up with quick, simple, healthy and delicious dishes that your child can eat in the morning to prepare them for their day. Some simple ideas are:

● Peanut Butter on whole wheat bread

● Bagel with cream cheese

● Oatmeal with apple sauce

● Pita bread with yogurt

All these meals come with enough nourishment to give your child’s brain the energy it needs to retain information in the class room. Breakfast is a habit that not only will your child thank you for,but their stomach will too!

Helpful Tips:

1) Make breakfast the night before (slice fruit, boil eggs)

2) Have a set bed time for your child

3) Give your child a set time to wake up so they will always have time for breakfast

For more information or for more Breakfast ideas email info@tntgetfit.com

Source: http ://www .livestrong .com /article /466795-benefits -of -eating -breakfast -for -students /

Making Healthier Decisions

2011-09-20T18:44:00.006-04:00

Life doesn’t just happen. It is a result of the choices you have made up until this very point in your life. Are you happy with your life? Are you searching for something more to complete you? Are you happy with your health? Your current state of health is a result of your daily decision making. If you are constantly choosing to watch TV instead of work out or you have gotten in the habit of snacking on junk food, you can not be too happy with your current state of health. Healthy living is really not as difficult as people would have you to believe,but it takes discipline! That is one of the hardest things to master because we want to have the freedom to eat, act, and go as we please.

Let me say this, when you jeopardize your health by constantly making poor decisions, eventually you will become imprisoned by illness, obesity, or unhappiness. Make better decisions and enjoy the freedoms of living longer, having a better self image, and experiencing the joys of great health!

“Excellence is not a singular act, but a habit. You are what you repeatedly do.”

For more information visit www.tntgetfit.com

Facts from http://www.fitnessmagazine.com/recipes/healthy-eating/on-the-go/healthy-fastfood

How Important is your Pre-Workout meal?

2011-09-12T17:14:00.003-04:00

Pre-Exercise Nutrition

Pre-exercise fuel is important in order to prevent hypoglycemia (low blood sugar), settle your stomach and absorb some of your gastric juices, ward off hunger, fuel your muscles and glycogen stores, and give you peace of mind that you are well-nourished. How much you might want to eat will vary from person-to-person, but most people get good results from 0.5 grams of carbohydrate per pound of body weight one hour before moderate exercise, or 2 grams of carbohydrate per pound of body weight four hours beforehand. So, for an adult weighing 150 lbs, this means about 75-300 grams of carbohydrate (300 to 1,200 calories), but you do not eat tons of food to notice a benefit.

For example, for an 8 am event you should:

● Night before: Eat a carbohydrate-rich dinner (bread, pasta, potatoes, rice, vegetables, fruit) and drink extra water throughout the day before the event. If you know that you will likely feel jittery and unable to tolerate food in the morning make sure you eat well and have an extra-large bedtime snack in lieu of breakfast.

● Morning of: Around 6 am have a light 200-400 calorie meal depending on what settles best with your stomach. Meal ideas: yogurt, banana, one or two energy bars and plenty of water or tea/coffee (if you can tolerate the caffeine). If you want a larger meal, eat familiar foods between 5-6 am. Don’t experiment with new foods the night or morning before a hard workout or an event.

You must also be wary because pre-exercise food can potentially create gastrointestinal distress; in fact, 30-50% of endurance athletes have reported adverse reactions (gas, intestinal cramping, heartburn, vomiting, bloating, stomach pain, diarrhea) to their pre-workout meal. The best solution for choosing what to eat before exercise is often trial and error with your diet prior to your training workouts. If you do experience GI problems make sure you are not consuming too many high protein and high fat food items prior to your workout, stick to the tried and true high-carbohydrate, low-fat options (bagels, bananas, English muffins, etc.).

Studies have also suggested that caffeine may enhance high-intensity, endurance performance, but this must also be monitored since this too will vary from person to person. If you were worried about dehydration from your pre-race cup of coffee, that probably should not be much of a concern since research suggests it likely does not contribute to dehydration, and is okay for athletes, even in hot weather.

Reference: Nancy Clark’s Sports Nutrition Guidebook, 4th Edition, 2008.

Stop Smoking

2011-05-06T17:09:00.004-04:00

Life’s Simple 7: Stop Smoking

How does Smoking Impact My Health?
If you want to live a long and healthy life, breaking the nicotine addiction will be very important. Smoking not only damages your entire circulatory system, but it increases your risk for coronary heart disease, hardened arteries, aneurysm and blood clots. Smoking can often be referred to a line of tumbling dominoes, one risk leads to another and another. Certain risks from smoking lead to additional risks for heart attack, stroke and peripheral artery disease. Being active can become a hardship if you smoke because your lung capacity is reduced making it harder to get the physical activity you need for better health.

Do you realize the cost behind that cigarette?
Cigarette smokers have a higher risk of developing cardiovascular disease. Smoking is one of our nation’s top causes of early death. What you should know is that your lungs can begin to heal as soon as you quit. The next time you reach for a cigarette take a moment and think that over your lifetime, smoking will only add to your life by taking away your good health. Satisfaction from smoking is short-lived because at the end of that cigarette is a shortened life!

TNT’s Tips to Help You Stop Smoking?
· Do whatever it takes to quit!
· Take one day at a time
· Replace the craving for cigarettes with healthier options
· If you slip and have a cigarette don’t feel like you’ve failed…give it another chance!
· Find a local support group
· Talk to your kids about smoking! Many people begin their addiction during adolescence and spend years wishing they had never started.

To learn more about this Life’s Simple 7 Stop Smoking tip and others go to http://www.mylifecheck.org/ and for more information or tips from TNT visit http://www.tntgetfit.com/

Reduce Blood Sugar

2011-05-06T17:02:00.004-04:00

Life’s Simple 7: Reduce Blood Sugar

How Important is Understanding My Blood Sugar?
Understanding proper blood sugar levels is easy, simply remember the number 100. If your fasting blood sugar level is below 100, you are in the healthy range. If not, your results could indicate diabetes or pre-diabetes. The food that we eat is turned into glucose, which essentially means blood sugar. Our bodies use this glucose for energy. The human body makes a hormone called insulin, which helps in turning the food you eat into energy for your cells within your body.

The insulin that your body produces is extremely important because when your body stops making insulin or the insulin stops doing its job, your energy supply and blood sugars are no longer stable and serious health problems like diabetes can result. Due to your body not being properly fueled this can result in feeling overly tired. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves.

Why is Reducing Blood Sugar Important for My Health?
Lowered blood sugar helps protect your vital organs. When you reduce excessive sugars, you are giving yourself the best chance for a healthy life. Diabetes is considered by the American Heart Association, as one of the six major controllable risk factors for cardiovascular disease. When your blood sugar is not under control certain risk factors rise. These risk factors consist of obesity, high blood pressure, abnormal cholesterol, high triglycerides, the risk of heart disease and stroke.

TNT’s Tips to Help Reduce Your Blood Sugar
· Focus on your eating habits, your weight and maintain an exercise program
· Always keep your medication in check
· Work closely with your healthcare provider to manage your blood sugar or diabetes and control any other risk factors
· Reduce consumption of simple sugars that are found in soda, candy and desserts
· Get regular physical activity
· Remember small changes add up to BIG improvements in your health!

To learn more about this Life’s Simple 7 Reduce Blood Sugar tip and others go to http://www.mylifecheck.org/ and for more information about how TNT can help you keep your blood sugar level under control visit http://www.tntgetfit.com/

Lose Weight

2011-05-01T11:57:00.004-04:00

Life’s Simple 7: Lose Weight

Being overweight or having to much fat puts you at higher risk for many health problems that include high blood pressure, high blood cholesterol and diabetes. If you have too much fat especially if a lot of it is at your waist you are at even more of an increase for health problems. It’s important to remember that you’re not alone! More than 2/3 of our American adult population is overweight, with 1/3 of us in the obese category. Why are these statistics especially concerning? Obesity is now recognized as a major, independent risk factor for heart disease.

Why is it important to know your BMI?
Your BMI or Body mass index assesses your body weight relative to height. This measurement is useful because it takes your body composition and correlates that with the body fat in most people. If your body mass index is 25.0 or higher, you will benefit by bringing your number down below 25. If your BMI is 30.0 or higher, you are at significant risk for heart health problems. To calculate your own BMI visit:

Every extra pound matters!
Have you ever walked around with a 5 pound weight attached to you for day? Now imagine carrying around a 30-pound weight in your purse or briefcase all day! That would be quite a strain on your body! Well the fact is that if you are already overweight by 5 pounds you are putting your body through that every single day! When you shed extra fat and unnecessary pounds, you reduce the burden on your heart, lungs, blood vessels and skeleton. Just losing one pound or even one percent of body fat allows your body the gift of active living by lowering your blood pressure and helping yourself to feel better!

TNT’s tips to loss the weight and keep it off:
· Know your calorie needs
· Know and understand your healthy BMI
· Maintain regular physical activity (30 minutes/day)
· Use a food journal to track your meals and calories

To learn more about this Life’s Simple 7 Lose Weight tip and others go to http://www.mylifecheck.org/ and for more information about how TNT can create your own Nutritional Plan visit http://www.tntgetfit.com/

Manage Blood Pressure

2011-05-01T11:54:00.004-04:00

Life’s Simple 7: Manage Blood Pressure

High blood pressure is the single most significant risk factor for heart disease. By keeping your blood pressure within your healthy range, you in turn reduce the strain on your heart, arteries, and kidneys which aid in a healthy life.

What is High Blood Pressure?
High blood pressure, also known as hypertension, means the blood running through your arteries flows with too much force and puts pressure on your arteries, stretching them past their healthy limit and causing microscopic tears. When this happens the natural defense of our body is to kick into injury-healing mode to repair these tears with scar tissue. However, the scar tissue traps plaque and white blood cells which can form into blockages, blood clots, and hardened, weakened arteries.Here’s how to maintain a healthy blood pressure range:
-Reduce your risk of overstretched or injured blood vessel walls-Reduce your risk of blockages which also protects your heart and brain-Protect your entire body so that your tissue receives regular supplies of blood that is rich in the oxygen it needs

Normal blood pressure is less than 120 mm Hg systolic AND less than 80 mm Hg diastolic or <120/80. Remember high blood pressure is also known as the silent killer. Sometimes you can’t FEEL it until it is too late so be sure to have your blood pressure checked regularly.

Here are some of TNT’s tips on modifying your lifestyle to maintain a healthy diet
-eat a heart-healthy diet, reduce you sodium intake
-enjoy regular physical activity and maintaining a healthy weight
-managing stress, limit alcohol, avoid tobacco smoke

To learn more about this Life’s Simple 7 Manage Blood Pressure tip and others go to http://www.mylifecheck.org/ and for more tips from Total Nutrition Technology visit http://www.tntgetfit.com/

Eat Better

2011-05-01T11:51:00.003-04:00

Life’s Simple 7: Eat Better

A healthy diet is one of your best weapons for fighting cardiovascular disease. Eating a heart-healthy diet helps to improve your chances for feeling good and staying healthy! However, recent studies show that more than 90% of us fail to consistently eat a heart-healthy diet. Our poor eating habits mean more of us have risk factors for heart disease, stroke, diabetes and obesity. Below are some tips to help you start and maintain your own heart healthy diet!

What makes up a Heart Healthy Diet?
Foods low in saturated and trans fat, cholesterol, sodium and added sugars, and foods high in whole grain fiber, lean protein, and a variety of colorful fruits and vegetables. Eat nutrient rich foods such as; vegetables, fruits, whole-grain products and fat-free or low-fat dairy products. It’s also important to cut back on; partially hydrogenated vegetable oils, cholesterol-eat less then 300 mg/day, sodium-eat less then 1500 mg/day.

How important is eating and maintain an healthy diet?
If you are frequently skipping out on veggies, fruit, low-fat dairy, fiber-rich whole grains, and lean meats including fish, your body is missing the basic building blocks for a healthy life. Most of the time these essential nutrients cannot be found in hamburgers and french fries! Healthy foods are the fuel our bodies use to make new cells and create the energy we need to thrive and fight diseases. Maintaining a healthy diet is essential to living a long and healthy life!

Here are some of TNT’s tips to simple steps you can do to maintain a healthy diet:
· Stock your kitchen with healthy foods, take part in TNT’s pantry makeover sessions
· Track what you eat!
· Focus on eating more fruits, vegetables, whole grain foods
· Eat more fish! Try to eat fish at least two times a week
· Cut out saturated and trans fat foods, cut back on added sugars
· Enjoy your meals! Take the time to savor each bite of your meal!

To learn more about this Life’s Simple 7 Eat Better tip and others go to http://www.mylifecheck.org/ and for more tips from Total Nutrition Technology visit http://www.tntgetfit.com/

Control Cholesterol

2011-05-01T11:49:00.003-04:00

Life’s Simple 7: Control Cholesterol

When it comes to controlling your cholesterol the most important fact to always remember is Small steps can create BIG change! Eating right, exercising regularly, reducing stress, quitting smoking and knowing your family history are key facts to gaining control of your cholesterol.

What is Cholesterol?
Cholesterol is a soft, fatty-like, waxy substance found in the bloodstream and in all your body's cells. It's normal to have cholesterol. Cholesterol comes from two sources: your body and food. Your body makes about 75% of blood cholesterol. The other 25% comes from the foods you eat.

LDL cholesterol is commonly known as the “bad” cholesterol. When too much LDL cholesterol circulates in the blood, it can clog arteries, which increases your risk of heart attack and stroke. LDL cholesterol is produced naturally in the body, however many people inherit genes that cause them to make too much. Eating saturated fat, trans fats and dietary cholesterol can substantially increase the amount of LDL that is produced in your body.

What should my cholesterol be?
Total blood cholesterol is the most common measurement of blood cholesterol. Cholesterol is measured in milligrams per deciliter of blood (mg/dL). A cholesterol level of 200 mg/dL or higher puts you in a high-risk category and is cause to take action.

TNT’s quick and easy steps to lower your cholesterol
· Schedule a screening with your primary care physician
· Eat foods low in cholesterol and saturated fat and free of trans fat
· Maintain a healthy weight
· Stay physically active

To take My Life Check or to learn more about this Life’s Simple 7 Control Cholesterol tip and others go to http://www.mylifecheck.org/. For more information and/or cholesterol tips visit Total Nutrition Technology http://www.tntgetfit.com/

Get Active

2011-05-01T11:45:00.003-04:00

Life’s Simple 7: Get Active

One of the seven steps outlined in the American Heart Association’s Life’s Simple 7 program is Getting Active.
You may be thinking, “I do not have anytime left in the day to get active.” When you see the words GET ACTIVE, we are talking about as little as 30 minutes a day! On average there are 31 days in a month that is equal to 44,640 minutes per month. Surely you can find 30 minutes a day for some “Get Active” activities! The fact of the matter is the benefits of exercising will always outweigh the sacrifices that it takes to get in that 30 minutes a day. The American Heart Association makes it a very simple equation: Physical activity = living a longer, healthier life. On http://www.mylifecheck.org/ you can find out why getting active is so important and get tips on how to increase physical activity.

Here are a few tough love tips from TNT:
-Stop making excuses, there is an activity out there that you are sure to love!
-Remember physical activity is anything that makes you move your body and burns calories…even dancing around your house!
-Get a buddy or make exercise a family affair to motivate you!
-Take part in the AHA’s Heart Walk on September 17th

Don’t you think it’s time to start giving yourself the gift of living well with good health?

To take My Life Check or to learn more about this Life’s Simple 7 Get Active tip and others go to http://www.mylifecheck.org/ and for more information about Total Nutrition Technology please visit http://www.tntgetfit.com/

TNT, American Heart Association and Life's Simple 7!

2011-05-01T11:40:00.004-04:00

TNT is partnering with the American Heart Association (AHA) and focusing on Life’s Simple 7, the AHA’s program that allows you to achieve excellent cardiovascular health by keeping seven factors in check! As a result of this partnership, we at TNT thought it would be great to discuss AHA’s recommended Heart Health tips! Over the next seven days we will break down each of Life’s Simple 7 and share our knowledge with you! Remember no matter where you are in life, it’s never too late to make better health choices. All you need is a goal, a plan and the desire to live better. Let TNT and AHA help!

To learn more about this simple step and others go to http://www.mylifecheck.org/ or for more information about TNT visit www.tntgetfit.com

Vitamin D Deficiency

2011-04-13T19:42:00.007-04:00

By Diane Smith

Vitamin D deficiency of children and adults has become a hot topic of conversation recently. Vitamin D deficiency appears to be an increasingly prevalent, but largely unrecognized problem. Unborn babies and children who are vitamin D deficient have an increase chance of growth retardation and skeletal deformities. These children may also have an increase risk of hip fractures later on in life. Adults who are vitamin D deficient can form osteoporosis (decrease in bone density) which may cause osteomalacia (softening of the bone) and muscle weakness. A decrease in bone density may eventually lead to fractures.

Humans get vitamin D from sunlight, diet and dietary supplements. UVB radiation penetrates the skin and converts 7-dehyrocholesterol to pre-vitamin D₃; it is then rapidly converted to vitamin D₃. Through physiological processes vitamin D₃ is converted to the active form of vitamin D (1,25-dihydroxyvitamin D). Vitamin D promotes calcium absorption which aide in maintaining blood calcium levels. Calcium has many important functions, one of which is maintaining strong bones.

Signs and symptoms of Hypocalcemia (low levels of calcium)

· Paresthesias (numbness, tingling, prickling, or burning) in lips, tongue, fingertips, and/or toes

· Fatigue

· Anxiety

· Muscles painful, achy, progressing to cramps or spasms

· Lethargy

· Poor appetite

· Mental confusion

· Cardiac arrhythmia

Vitamin D has other functions in the body such as; changes in cell growth, neuromuscular, immune and reduction of inflammation.

Populations that are at a greater risk of vitamin D deficiency are; elderly, obese individuals, exclusively breastfed infants, those who have limited sun exposure, people who live in an environment with long winters, and people with dark skin. New studies suggest that low levels of vitamin D are associated with cardiac diseases, autoimmune diseases, infectious diseases and cancer.

The new Dietary Reference Intakes (DRIs) listed for vitamin D levels is 800 IUs. You can get significant amounts of vitamin D through sun in less than 10 minutes or you can get vitamin D in dietary foods.

Selected Food Sources of Vitamin D
IU = (International Units)

· Cod Liver Oil, 1 Tbs. (1,360 IU)

· Salmon, cooked, 31/2 oz (360 IU)

· Mackerel, cooked, 3 1/2 oz (345 IU)

· Sardines, canned in oil, drained,3 1/2 oz (270 IU)

· Eel, cooked, 3 1/2 oz (200 IU)

· Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 c (98 IU)

· Margarine, fortified, 1 Tbs. (60 IU)

· Cereal grain bars, fortified w/ vitamin D, 1 each (50 IU)

· Pudding, 1/2 c prepared from mix and made with vitamin D fortified milk (50 IU)

· Dry cereal, Vitamin D fortified, 3/4 c (40-50 IU)
* Other cereals may be fortified with more or less vitamin D

· Liver, beef, cooked, 3 1/2 oz (30 IU)

· Egg, 1 whole (vitamin D is present in the yolk) (25 IU)

Vitamin D levels can be checked by your doctor through a blood sample. Are you deficient??

Vitamin D Levels

· Deficient <20 ng/mL

· Insufficient 20-29 ng/mL

· Optimal range 30-50 ng/mL

*Vitamin D can be expressed as nmol/L. (1 nmol/L = 0.4 ng/mL)

For more information visit www.tntgetfit.com and Follow us on twitter and facebook

Time for a Road Trip!

2011-03-26T17:15:00.005-04:00

Road Tripping this spring/summer? Helpful hints to navigate the fast food trap. Fast Food “go to” meal items that won’t derail your diet!

by: Sarah Cook

Spring is finally here and that means two things: 1) summer is right around the corner and 2) it’s almost vacation time! Road trips and plane rides to fun destinations are on the horizon for you and your family! With smart choices, you can bring your healthful eating plan on the road with you. Most popular fast-food restaurants now make nutrition information readily available to customers, both in-store and online. Before you back out of the driveway or board that plane, review the nutrition information of popular eating spots you'll likely pass on your trip. You may be surprised at what you'll learn. For example, you might think a salad would be your best choice at a fast-food restaurant. A quick check of the menu would tell you that some salads at fast-food places can contain nearly 800 calories with dressing and croutons … maybe more than you'd think. Plan ahead and give yourself a wide range of healthful eating options, wherever the open road might carry you.

The name of the vacation game is preparation. The absolute best way to eat on the road is to pack snacks that travel well:

● Nuts or a Trail Mix

● Snack Bars (Lara Bars, Odwalla Bars, Granola Bars)

● Fruits (apples, bananas, pears, oranges)

● Veggies (carrot sticks/baby carrots, celery sticks, broccoli florets, sliced peppers)

● String cheese

● Yogurt/granola cups

This list is certainly not all inclusive, so whatever you may already have on hand and provided you have the extra room to pack, bringing your own food is a “can’t lose” first option.

Sometimes, however, not all goes as planned when traveling, so you might find yourself in need of a meal on the road. Here are some restaurants you’ll want to keep an eye out for when you’re at the airport, on the road or visiting a new town. I’ve selected some better choices from each restaurant in which items listed fall generally under 400 calories or so, under 15 grams of fat and under about 600 mg sodium:

● Jason’s Deli (www.jasonsdeli.com)

○ Savvy Chicken Salad Sandwich Wrap

○ Baked Lays

○ Unsweetened Iced Tea

● Noodles and Company (www.noodles.com)

○ Chinese Chop Salad w/pita bread

○ Bottled Water

● Chipotle (www.chipotle.com)

○ Fajita Vegetable Burrito Bol (w/o cheese or sour cream)

○ Bottled wate

● McDonald’s (www .mcdonalds .com)

○ Premium Grilled Chicken Classic Sandwich

○ Side Salad

○ Newman’s Own Low Fat Family Recipe Italian Dressing (1/2 pkg)

○ Bottled Water

● Einstein Brothers Bagels (www.einsteinbros.com)

○ Turkey Tornado Wrap (sprouts, tomato, lettuce, and reduced fat cream cheese)

○ Chicken Noodle Cup (small)

○ Minute Maid Lite Lemonade

● Chik-Fil-A (www .chick -fil -a .com)

○ Chick-fil-A Chargrilled Chicken Cool Wrap

○ Fruit Cup (small)

○ Diet Lemonade or unsweetened tea

● Subway (www.subway.com)

○ 6” subway club sandwich on whole wheat (w/o cheese, and either mustard or light mayo w/any veggie toppings)

○ Apple slices

○ Bottled water

In the very likely event that you are somewhere that doesn’t have one of these restaurants around, use these general tips to help guide you to the best choice:

Pick baked, broiled instead of fried, crispy

Choose lean proteins (turkey, chicken vs. salami, bologna)

Utilize the salad option when at all possible

Avoid calorie dense condiments and choose mustard or low fat versions instead

Always choose whole grain bread products when/if available

Avoid empty calories in sweetened beverages...stick to water or unsweetened iced tea

For side items, choose fruits, veggies, or light/baked potato chips. Try to avoid mayonnaise based salads (potato, pasta, etc.)

Avoid full fat cheeses (cream cheeses, sour cream included!) and choose lower fat or lighter options when available.

Eating well on the road can be tricky, but it is possible! Planning ahead and making informed choices will lead you down the right path. Don’t forget, fast food restaurants have their nutrition information posted, so if you are in a pinch and unsure of the best option, ask to review this information before you order! You’ll be a happy, healthier traveler if you do.

Holiday Weight Myths to Avoid

2010-12-16T19:51:00.002-05:00

Three holiday weight myths you want to avoid!

1) I am not going to worry about my weight until the New year

MYTH BUSTED: There are 3500 calories in a pound of fat. By consuming just 2 extra cookies and handful of chocolates a day at 500 calories a pop, you could gain 1 pound in just 7 days. Add that on top of cutting out your exercise due to your busy shopping schedule and you could easily gain an extra 3-5 pounds in just a few short weeks. Taking it off is much harder than putting it on so don’t even get caught up in this mind set. Avoid the extreme thinking and stick with moderation.

2) I am NOT going to eat on the days I have parties so I can save my calories for the event.

MYTH BUSTED: This will only put your body in a fat storing mode. Your body will burn less calories due to not being properly fueled during the day and then at night your body will not know what to do with all of the extra calories other than store them as fat. Turn your body into a fat burning not storing machine by eating small frequent meals and snacks during the day leading up to your big party. This will help tremendously as you will end up eating less, as well as make it easier to choose healthier food choices too. Tip: While at the party grab a plate and select your food choices. Instead of grazing from the table graze off of your plate and once the food is gone you are done

3) But I have to bake all of this food!

MYTH BUSTED: Take advantage of this time to finally get creative. By swapping out just a few simple items you can save BIG on calories without sacrificing the taste Example: When baking a quiche: substitute eggs with egg whites and regular cheese with part skim half and half creamer with fat free creamer or even skim milk and before you know it you have reduced your quiche down to half the amount of calories. Just 410 calories to 225 per slice. If you are ever stumped on how to swap out an ingredient just Google it. The items listed above are typically pretty safe bets. You don’t have to get to crazy with changes just baby steps. But this will save you Big in the calorie bank

Holiday Survival

2010-11-13T14:25:00.004-05:00

Anyone who has been on a diet has experienced the frustration of trying to maintain a weight-loss program during the holidays. Because food is the focus of many holiday celebrations, it can be a real challenge to a dieter’s willpower.

There is a way to approach holiday eating without sabotaging a weight-loss program. First, plan plenty of activities for which food is not the primary focus. And, when food is an important part of the celebration, it helps to:
-Change some traditional holiday habits
-Get help from family and friends
-Reduce the holiday stress that often leads to compulsive eating

Changing some habits can keep a diet going without having to give up holiday treats altogether. For example, a person can make a list of favorite holiday food and then pick out two or three of your favorites to enjoy this year, and say good-bye to those dishes that are higher in fat and sugar. By eliminating some of the holiday dishes, you will have already eliminated some of the excess calories.

Another technique is to eat holiday treats in smaller quantities, such as baking a small-size cake that the family will finish at one sitting with no tempting leftovers. Divide your plate in thirds. One third is for the lean proteins, one third is for the veggies. The remaining third is for the starches.

Lastly, try to use low-calorie, low-fat substitutions for rich ingredients like sugar, butter or cream, for those holiday dishes that you just can’t eliminate.

Whatever changes you decide to make, it’s important to ask family members and friends to respect these choices and to refrain from tempting the dieter with other holiday goodies.

Sometimes the stress of the holidays causes people to eat more than usual. If that’s the case, it helps to seek out friends and family for support and to engage in activities that produce feelings of contentment or happiness.

There are 87, 840 minutes in the months of November and December combined. Surely you can find 30 minutes a day to fit in your exercise. For instance, rake leaves for 30 minutes. Raking leaves is a great way to burn those extra calories. If you have children involve them in this activity. You can rake piles and let them jump in them. What Fun! Enjoy your time and family while burning calories.

For additional tips on reducing calories and fat during the holidays, or if you have specific medical concerns about your meal plan, consult your health educator provider for advice on maintaining a safe weight-loss program during the holiday season.

How it all adds up

Drinks
1 mixed drink 250 calories
1 glass of wine 120 calories
1 glass of cider 120 calories
1 cup of eggnog 345 calories

Snacks
1 celery stalk with cream cheese 45 calories
1 cracker with cheese 70 calories
1 cup mixed raw veggies 25 calories
½ cup mixed raw nuts 440 calories
½ cup fresh fruit 60 calories
1 ounce regular potato chips 150 calories
1 Tablespoon of dip 75 calories

Salads
3 cups of salad with diet dressing 100 calories
1 Tablespoon Ranch dressing 75 calories
½ cup Jello mold 120 calories
½ cup Waldorf salad 110 calories

Main Course
6 ounces of ham 360 calories
6 ounces of turkey – white and dark 340 calories
6 ounces of Prime Rib 330 calories
6 ounces of turkey – white meat only 240 calories

Side Dishes
½ cup of stuffing 180 calories
½ cup of cranberry sauce 190 calories
½ cup of mashed potatoes 150 calories
½ cup gravy 150 calories
½ medium baked potato 80 calories
½ cup green bean casserole 225 calories
½ cup candied sweet potatoes 150 calories
½ cup steamed green beans 25 calories
1 dinner roll 110 calories
1 pat butter 45 calories
1 teaspoon sour cream 45 calories

Desserts
2 small chocolate chip cookies 150 calories
1 slice apple pie 410 calories
1 slice pecan pie 480 calories
1 slice pumpkin pie 180 calories
½ whipped cream 75 calories
½ cup vanilla ice cream 145 calories

Heart Felt Health with Charlotte Junior Tennis

2010-10-25T20:16:00.004-04:00

“Heart Felt Health” – Nutrition/Cooking Class for Kids and Teens (7-14 yrs. old): a fun, hands-on cooking class that teaches kids about nutrition. Kids will work in groups to create colorful displays and will participate in fun cooking contests. We will also give participants special “recipes” to inspire them to live a “heart felt” life. Total Nutrition Technology (TNT) founder, Angela Gallo, will be available to provide nutritional information to participants and parents.

5 sessions for $60. Space Limited. For more information, visit our website at http://www.kidsheartfelthealth.com/ or to sign up, please contact us at info@kidsheartfelthealth.com. All classes will be held at Firethorne Country Club on Sundays, from 2:00 p.m.-3:30 p.m., on the following dates:

Session #1 (Nov. 14): Yes, Pizzas can be healthy!
Session #2 (Nov. 21): “The Sweet Life”
Session #3 (Nov. 28): Calcium Can Be Cool
Session #4 (Dec. 12): Rise & Shine with a Healthy Breakfast
Session #5 (Dec. 19): Get an “A” on Your Lunch Box: Foods that Make You Smarter

To learn more about Heart Felt Health Sessions email information@tntgetfit.com

Fall is Here...Do You Have the Willpower to Get Through It?!

2010-10-05T19:42:00.006-04:00

Fall has now officially started, which is a beautiful, wonderful thing. But then again, it isn’t so beautiful and wonderful when you eat all the fun goodies you come across and indulge in every baked good and dessert that all your friends & co-workers make for you. Every holiday season you tell yourself that it is going to be different and you have the willpower to pass on all the tempting sweets and choose something healthier, but in the end, we give in, leading to a weight gain of a few pounds. Don’t feel so bad it’s only human nature! It doesn’t have to be this way and you can still be able to enjoy the fun festivities of this holiday season minus those extra pounds.

There are many ways you can make this season healthier. When you have a company party instead of bringing unhealthy items like chips, dips or dessert, bring a veggie platter or hummus dip. Also, steer clear of the dessert table so you don’t tempt yourself. Eliminating as many of your temptations as possible is the best way to go so you don’t give in towards the end of the night. When you receive goodies from your co-workers, instead of eating the whole plate of cookies, save ONE for yourself and then give the rest away to family or friends. Also, don’t bake any sweets at your house for other people. If you’re anything like me, I always have to taste everything one time, which then leads to tasting two or three times. By the end of baking those cookies, I’ve eaten a couple spoonfuls of dough and 4 or 5 cookies right out of the oven. Watch out for those hidden BLT’s, little Bits, Licks and Tastes! They start to add up!!

When Thanksgiving and Christmas roll around, volunteer to make the desserts so that you pick what you want to make and it can be healthy. Or if there is a dessert tradition in your household, you can at least make it healthier. Some good healthy desserts could be stewed cinnamon apples with low fat vanilla yogurt/ice cream or a cake made with egg whites and applesauce instead of a whole egg and oil.

There are little things that you can do to make a big difference this holiday season. So given yourself the gift of nothing this season and keep off those unwanted pounds. Just have perseverance and don’t stray from those healthy habits. To get more information on how to create healthy & fun recipes for this Fall contact TNT at 1-704-549-9550 or visit us at www.tntgetfit.com!

How to Look Great and Feel Fabulous

2010-09-23T18:20:00.004-04:00

Join TNT President and Founder Angela Gallo-Wilkinson at Providence Country Club October 20th and learn how to Maximize Your Metabolism and achieve your Optimal Weight!

For more information email information@tntgetfit.com

Football Season is here!

2010-09-02T18:15:00.003-04:00

Every year when September rolls around, it only means one thing...Football Season! If you are an American then you love football and you also love the tailgating that comes along with it. Even though tailgating is the highlight of game day, it doesn’t mean that you should eat or drink whatever is in front of you. Many people experience weight gain during football season because of that very reason. This year instead of eating fried chicken wings, pizza, creamy dips and chips, chicken tenders, and drinking all the beer full of calories, try doing something healthy. Try a little variety of Eat This NOT That. Instead of getting fried chicken wings, try Boneless Buffalo Wings (eatingwell.com) that are baked and dredged in whole-wheat flour. You could also pan-fry these in a little extra virgin olive oil and receive the benefits from the oil as well. Same goes for the chicken tenders, try baking instead of frying. For pizzas, instead of going to the local pizza joint, try assembling them the night before and popping them in the oven the day of the game and use veggies and low fat meats as a healthier option. When it comes to dips, there is no better thing than fried Ruffle potato chips with French Onion dip, but both of these are full of fat and calories. Instead, for chips, try baked chips, when paired with dip you can’t even tell they aren’t fried. For the dips, try low-fat/fat-free sour cream or cream cheese when using creamy dips and for the cheese, try using the 2% cheese instead of the full fat cheese. Finally, when it comes to beer, try drinking low-carb beers like Michelob Ultra, Michelob Amber, Amstel Light, and Bud Light or Bud Light Lime. All of these beers contain 110 calories or less and have 4 carbs or fewer. So when preparing this years tailgate, consider making your options healthy by using these tips. If you have any questions on tailgating foods and how to make a dish healthier contact TNT at 1-704-549-9550 or visit us at http://www.tntgetfit.com/!

What you don't know about antioxidants!

2010-08-22T17:07:00.003-04:00

Antioxidants are coming about to the public eye and people are talking. I bet most of you are wondering exactly what antioxidants are, where they are found, and what they do for your body and your mind. There are many fruits and vegetables that are full of antioxidants that people don’t know about. Some of the most common foods that people relate antioxidants to are blueberries (berries in general), pomegranates, and green tea. Aside those, people don’t know much about them. Antioxidants, on a chemistry level, are a substance that helps with the prevention of oxidation from occurring in the body and the destructive effects that oxidation can cause. On a health level, antioxidants help slow down oxidation and have an impact on our health in a good way that will benefit us in the long run.

Now, I bet you are wondering exactly where to find these antioxidants. First, most all the fruits and vegetables that you eat are full of antioxidants, but you just don’t know it. You’ll be amazed by all of the foods that contain antioxidants. Here is a list of just a few fruits and vegetables that you may not have thought of that contain antioxidants.
· berries
· broccoli
· tomatoes
· red grapes
· garlic
· spinach
· tea
· carrots
· soy
· whole grain
· pomegranates
· potatoes
· apples
· beans
· artichokes
· prunes
· plums
· cherries
· pecans

Now that you know of some fruits and vegetables try and incorporate these into your daily diet. You’ll know that you’re getting your daily dose of antioxidants. If you have any more questions about antioxidants please contact TNT at 1-704-549-9550 or visit us at http://www.tntgetfit.com/!

Do you know your risk for Diabetes?

2010-08-09T20:54:00.003-04:00

Diabetes is one of the most prevalent diseases that is diagnosed in most Americans today. In 2007, 186,300 children under the age of 20 were diagnosed with diabetes and 23.5 million people over the age of 20 were diagnosed with diabetes. These numbers continue to rise in the year of 2010 and there is something we should all be able to do about it. One of the most common causes of diabetes is the lack of exercise, but many other factors matter too. Like what you eat, and how you live your everyday life. Some factors that we can’t control, like family history, are hard to deal with, but other factors such as what we put in our bodies we can control and that is a wonderful place to start. Below you will find a list of 20 foods that are wonderful for your body and will help you decrease your risk of diabetes in the future. You will also find a list of foods that aren’t good for your body and should be avoided. These foods have been proven to increase your risk of diabetes in the future.

Top 20 foods to lower your risk of diabetes and if diagnosed, how to control it
1. Asparagus
2. Blueberries
3. Red Grapefruit
4. Beans
5. Broccoli
6. Carrots
7. Fish
8. Flaxseed
9. Cranberries
10. Apples
11. Melons
12. Nuts
13. Oatmeal
14. Red Onions
15. Raspberries
16. Spinach
17. Soy
18. Tea
19. Tomatoes
20. Yogurt

Top 16 foods that will increase your risk of diabetes or if diagnosed, foods that will make your disease hard to control
1. Restaurant French Fries
2. Burgers
3. Fried Sandwiches
4. Fried Chicken
5. Store-bought cookies
6. Purchased Doughnuts and Baked goods
7. Cakes and Pies
8. Frozen Meals
9. Deli Meats
10. Regular Soft Drinks
11. Flavored Water
12. Purchased Smoothies
13. Purchased Fruit Drinks
14. Milkshakes
15. Frozen Pizza
16. Restaurant Pizza

If you have any more questions about how to reduce your risk of diabetes or how to control your diagnosed diabetes, please feel free to contact TNT at 1-704-549-9550 or visit us at http://www.tntgetfit.com/!

Statistic source: http://www.diabetes.org/diabetes-basics/diabetes-statistics/

Is Your Health Food Overrated?

2010-08-05T19:20:00.005-04:00

When you are walking through the grocery store do you ever wonder if you know all the facts about the particular food item you are buying? Whether it is healthy or not? It is so easy to mistakenly identify healthy foods because so many out there are overrated and not what they are cracked up to be. On the flip side there are those health foods that you might not think to highly of or don’t have the benefits you want, but in actuality they have all the benefits and are great for your health! TNT has developed a list of foods that we believe are Overrated and a list that we believe are Underrated!

Overrated!
Energy Bars
Protein Powder
Fruit Juice
Red Meat
Sports Drinks
Natural Sweeteners
Granola
Smoothies
Vegetable Juice
Pita Chips

Underrated!
Sunflower Seeds
Garbanzo Beans (Chick Peas)
Unsweetened Yogurts
Watermelon
Leafy Greens
Peppers
Oats
Potatoes
Tomatoes
Eggs

If you are interested in knowing more about these overrated and underrated foods and how you can use both to your benefit contact TNT at 1-704-549-9550 or visit us at http://www.tntgetfit.com/.

Portion Distortion, The final week of Girl Talk

2010-07-22T19:09:00.004-04:00

We are now into the final week of “Girl Talk” Fitness camp. The final day of the camp was understanding portion distortion and peoples perception of a portion size as compared to what a true portion size looks like! Have you ever gone to a fast-food Japanese restaurant and eaten the whole box of food and then wondered, “wow, what kind of portion size was that?” Well, here is the breakdown, half of the box contained rice, and in the other half, 2/3 of the box contained protein, and the other 1/3 contained the carrots. The carrots are the healthiest things in the box, but yet are seen in the least amount. Here are some comparisons to use when you don’t have measuring cups, are eating out or at a social event!
- 1 cup = baseball or a female closed fist
- ½ cup = light bulb
- 1 tablespoon = poker chip or half a golf ball or your thumb top
- 1 oz = 1 dice
- 3 oz meat = deck of cards or palm of hand
- 1 oz lunch meat, 1 pancake = compact disc
- 1 medium size fruit = baseball

The TNT Health Educators had the girls pour a bowl of cereal that they would have consumed in the morning. We then compared what they were eating with that of a real serving size of cereal. This will often times shock most people! So next time you are eating cereal, measure it out because I bet you’ll be surprised by the actual serving size you are consuming. If you have any questions about portion distortion and for more comparisons for portion control contact TNT at 1-704-549-9550 or visit us at http://www.tntgetfit.com/!

How important is stretching?!?

2010-07-14T19:57:00.004-04:00

If you’ve been following along these past couple of weeks, you know that today’s blog is the overview for the 4th day during the “Girl Talk” camp! This day was focused on the importance of stretching and exercising at home with simple, but effective exercises.

Just because you see people working out in the gym doesn’t always mean they know what they are doing? They might not know the importance of stretching or the correct way to do exercises. If you don’t stretch, then you can pull a muscle or a group of muscles, which can put you off your feet for one or more days. Stretching helps warm your muscles before you start lifting or engaging them in activities that would take more energy than everyday movements.

Once the importance of stretching was covered with the girls, we went over a few exercises you can do at home and emphasized which muscle groups they worked. Since, showing you these exercises is not really possible, here is a descriptive way to tell you what muscle groups they work. These are all simple exercises that help with toning up your body. Do each of these exercises 3 times each, with 12 reps each time.

Chair Dips – This works your triceps and shoulders.

Bicep Curls (with canned food or water bottles) – This will work your biceps and forearms.

Push-ups – This classic exercise works your chest, back, abs and triceps.

Lunges – These works your glutes, quadriceps, hamstrings and hip flexors.

Wall-sits – This exercise works your glutes, abs, quadriceps, and hamstrings.

Crunches – These work your abdominals.

Now that you know the importance of stretching and some exercises you can do at home you can now try them out. To add some cardio to your toning workout you can do jumping jacks, jump rope, and jogging in place for a minute each repeating them 3 times. These are all simple exercises that are very effective and can do wonders for you if you can’t make it to the gym.

For more information on stretching and exercising, contact TNT at 1-704-549-9550 or visit us at http://www.tntgetfit.com/!

Mindless and Mindful Eating

2010-07-10T15:38:00.003-04:00

Hello Bloggers! As promised, here is the overview of the information from day three of the “Girl Talk” camp. TNT taught the young ladies about mindful eating & mindless eating, along with some fun snack recipes to make.

For mindful eating, each person should be aware of two very important things: their hunger and their fullness. Mindful eating is being conscious of what you are consuming and putting into your body. It is important to eat when you are actually hungry and quit when you are full. Most people sit in front of a television and just eat from the bag or box and often times are not even paying attention to their body telling them, “Stop, I’m Full!!!” and in turn continue to eat, which obviously is considered to be Mindless Eating.

Next, the TNT Health Educators went over Mindful/Mindless eating with the girls, each girl had the opportunity to make healthy snacks from simple recipes. Two of the favorites were; trail mix and “Ants on a Log”.

Here are the recipes for you to make!
Trail Mix: Mix wheat chex mix, rice/corn chex mix, pretzels, raisins, cranberries, cheerios and animal crackers. You can also add almonds or peanuts to the mix if you desire.

Ants on a Log: Take a portion of celery and fill the center with peanut butter, cream cheese, or hummus and place raisins or cranberries on top (Like little ants) and Enjoy!

For more information on Mindful and Mindless eating and questions about these or any other recipes contact TNT at 1-704-549-9550 or visit us at www.tntgetfit.com

Girl Talk Week Two!

2010-06-29T20:49:00.010-04:00

So as all you followers know, last week was the beginning of the camp “Girl Talk”, where TNT was partnered with American Heart Association. TNT promised that you would be getting a dose of what was presented at this camp, so as promised, here is a break down of the second day.

The girls learned about how to shop in the grocery store and the most important areas to be shopping in. These important areas are; Produce section, Fresh Meats, Dairy, and Breads (minus the bakery J). The things that should be avoided like; processed foods such as frozen meals like Stouffer’s, cake mixes and brownie mixes like Duncan Hines and Pillsbury, prepackaged meals like Hamburger Helper, and macaroni and cheese and ready to go lunches for kids like Lunchables. These foods have additives like high-fructose corn syrup and partially-hydrogenated oils which can do harm to the body. TNT also went over how to properly read nutrition labels and understand the ingredient list on packages that seem to be unavoidable to young kids. The key to understanding the grocery store is that everything you need to eat healthy is located on the outside border of the store. Most of the time starting with your fruits and vegetables, going through the bread, then the meats, then the dairys and ending at the checkout counter! All the necessities that you need are on the perimeter! This should definitely help with a quick trip to grocery store on your next visit.

If you’d like to have more information on learning how to read a nutrition label, understanding the list of ingredients or to go on a grocery store tour contact TNT at 1-704-549-9550 or visit us at tntgetfit.com.

Girl Talk Camp with the AHA

2010-06-24T18:43:00.004-04:00

TNT is partnering with The American Heart Association and taking part in the “Girl Talk” Camp going on at Providence Day School. This is a week long event and each day, the girls, ages 11 to 18, take part in a Nutrition Class and will learn critical information for making healthy choices in life. Over the next 5 weeks, you’ll get to see what each day is like for these girls. We hope that you find this information helpful!

The first day, TNT spoke about the food pyramid and the importance of each food group. Here is an overview of what was discussed:

Calories in carbohydrates, fats, proteins, and for the adults, alcohol. In carbohydrates there are 4 calories/gram, fats have 9 calories/gram, protein has 4 calories/gram, and alcohol has 7 calories/gram. Next we discussed the pyramid and which vitamins and minerals are beneficial from each group and an estimated number of how much of each food item you should consume each day.
· Meat/Beans – (6 oz/day)
· Vegetables - Vitamins and Minerals (4 or more servings/day)
· Fruits – (3 or more servings/day)
· Fats/oils – (7 tsp/day at most)
· Grains/Breads - To give energy (8 oz/day – make at least ½ whole grain)
· Dairy/Milk - To make bones strong and Healthy (3 cups/day)

To get your personalized amount of nutrients you should be getting each day, visit mypyramid.gov and enter in your age, gender, weight, and how much physical activity you engage in each day. From there, you’ll learn how much Protein, Fruits, Veggies, Grains, and Dairy you should consume each day. I encourage all of you to visit mypyramid.gov and explore your own nutrition. You might be surprised by what you find.

For more information on creating your own personalized food pyramid visit
http://www.tntgetfit.com/
or
call 1-704-549-9550

What's in your cereal?

2010-06-21T19:04:00.003-04:00

CEREAL BLOG
By: Jessica Finkelstein & Jennifer Gusmer
*Courtesy of Spark People

Every morning we wake up and for most people the first thing we think about is “What should I have for breakfast?” This is such an important question and if your answer is cereal, we have a great guide for you to get the most out of your cereal each morning.

We all know that the cereals found in the grocery store are loaded with sugars and additives, most of which we can’t even pronounce. The boxes have attractive claims on the front claiming “Now Whole Grain” or “Reduced Sugar”, but are they really? Did you look on the back of the box where the ingredient list is and actually see “whole grain” as the first ingredient or look at the nutrition label and see if the sugar is 5 grams or less? Here are some rules that you should follow when shopping for your morning meal.

1) Keep in mind the “Rule of Fives”. There should be no more than 5 grams of sugar per serving and at least 5 grams of fiber.
2) There should be at least 3 grams of protein per serving in your box of cereal.
3) Make sure to look at the ingredient list and read it. The first couple ingredients should be “whole wheat” or “wheat bran”. Just the word “wheat” is not good enough.
4) Read all of the ingredients, yes the entire list, and look for any type of hydrogenated oils, such as “partially hydrogenated soybean oil”. Keep an eye out for artificial dyes and colors.
5) Note to self, if there are ingredients with names that you can’t pronounce they are most likely chemical preservatives that shouldn’t be going in your body.

So next time you’re in the grocery store keep in mind these 5 rules when you go down the cereal aisle so you can purchase your next breakfast. Your body will appreciate it!

Super Mom Application

2010-04-22T17:59:00.008-04:00

Fruits and vegetables provide some of the best nourishment of any foods, but they are often the most difficult food to get kids – and adults – to eat. I have two young kids and have recently hit the stage where my daughter Avery, now two, certainly has an opinion about what she eats. Her younger brother, Jake, is only six months old, but will soon have the opportunity to eat real food, too.

Here are a few of my tricks to ensure that my family consumes five servings of fruits and five servings of vegetables a day.

· I either use organic vegetable baby food or I’ll puree vegetables and add to all of my mixes such as muffins, pancakes, French toast, macaroni and cheese, meat loaf... you name it, I add vegetable puree. My husband does not like vegetables, so I have to be creative and this is one way to do it.

· I make a lot of smoothies for the family and add a special ingredient that my family never detects - fresh spinach. Spinach really has no taste and when mixed in a blender along with milk or yogurt, fresh fruit and even some peanut butter or flaxseed, my family gets a well balanced treat. A smoothie mix with spinach also makes for a great summer treat.

· While adding puree or baby food to meals is certainly beneficial and helps ensure your family gets the proper servings of fruits and vegetables, I also think it’s important to keep introducing actual fruits and vegetables to my kids. I’ve found that the way the food is displayed to be key. For instance, a plain apple slice or banana may not cut it for my daughter; she isn’t interested. But, when I add peanut butter to her apples, bananas or pears she thinks it’s a great treat. I also add melted cheese to carrots, broccoli, etc.

· I try and set a good example by eating a lot of fruits and vegetables in front of my daughter and letting her see how much I enjoy them. She watches me dip raw vegetables in a healthy low fat dip and she wants to try it, too. We’ve shared many fun vegetable eating sessions this way.

· I also add chopped vegetables to my homemade breads, omelets and other meals so she sees the vegetables, but they are blended in with other ingredients.

I’ve found great success using these methods. I think it’s important to start good healthy eating habits early on so that kids develop a likeness for fruits and vegetables. It’s also important to keep reintroducing the fruits and veggies that young kids reject and try new ways to serve it. Appetites and tastes can vary day to day, so just because kids turn it down one day doesn’t mean they’ll never eat it. Persistence, creativity and most important, commitment are important for providing healthy eating habits and meals for your family. It’s certainly not always easy, but the rewards are lifesaving.

Featured Partner: Rincon Recovery

2010-02-08T20:58:00.001-05:00

Rincon Recovery Resources, LLC was established in 2006 as an Out Patient Counseling Center for Effingham County area residents in need of substance abuse and behavioral health services. We were able to make this dream a reality with the help of the Savannah chapter of Small Business Assistance Corporation. We are certified by the Georgia Department of Human Resources to provide a Level I Treatment Program for multiple DUI offenders.

Go Red For Women - Wear Red February 5th

2010-02-04T21:26:00.007-05:00

Six years ago, the American Heart Association started a movement to empower women to take control of their health and lower their risks of heart disease - our leading cause of death! This movement is called Go Red For Women.

I have been a volunteer for the American Heart Association for many years and serve as an ambassador for this campaign. Tomorow is National Wear Red Day and I encourage both men AND women to wear red and show your support.

As women, we tend to pt other people first - our family, friends, neighbors and the list goes on. Our health is a priority!

I encourage you to ...

Take the Go Red Heart CheckUp:
It is not enough to be aware of the risk factors associated with heart disease. You must take action to prevent it. The Go Red Heart CheckUp is an online tool that provides a 10-year, personal heart disease risk assessment. Once completed, women take their results to their healthcare provider and develop a personal health plan that matches their individual needs.

Wear the Red Dress pin:
Millions of Americans have added the red dress pin to their wardrobe to support the women and heart disease movement. It's cute, makes a statement and its free when you join the movement!
Participate in National Wear Red Day - February 5, 2010:
The American Heart Association encourages women to wear red – whether it is a red dress, a red t-shirt, a red dress pin or red lipstick. Show the world you passionately support Go Red For Women, the movement to improve women’s heart health and save lives.

Get a copy of the "Love Your Heart" cookbook:
Go Red For Women is publishing a 5^th anniversary edition of heart-healthy recipes to help women live longer stronger lives. Get your copy here.

I look forward to seeing you all in red tomorrow! Thank you for joining me!

UCity Magazine: Living Lean

2010-01-03T05:19:00.000-05:00

image via. UCity

"We let them know it's not going to happen overnight, we encourage them to set a goal and work toward it. Health is not idle. Every day you choose to do nothing, you're taking a step backward."

What a great way to start off the new year! UCity Magazine did an awesome article for us, check it out after the jump (Page 19!)

http://universitycitymagazine.com/0110/

Happy New Year!

2010-01-02T17:04:00.004-05:00

Image via. @onwingedheels

"Let life happen to you. Believe me: Life is always in the right."

-Rainer Maria Rilke

Client of the Month: Joel Lucibello

2009-11-30T22:13:00.008-05:00

Joel Lucibello, June 2009/August 2009

"Angela and Total Nutrition Technology changed my life! I've lost 38 pounds using her program and my body fat is down to 14%.. She's unbelievably knowledgeable and her program absolutely works! I would recommend TNT to anyone who wants to ensure success and cares about looking and feeling great."

Service Category: Personal Trainer
Year first hired: 2009
Top Qualities: Great Results, Personable, Good Value

Client Spotlight: Kelly & Matt Dockery

2009-11-08T14:45:00.003-05:00

Kelly & Matt Dockery and Family

We asked November's client spotlight a few questions on how TNT has helped them, check out what they have to say below...

Kelly Dockery

Individual successes: My successes so far have been learning to be satisfied by more nutrient rich foods that give me bigger portions. Also, I have learned to be satisfied by fruits and vegetables instead of so many starches and high fat foods

Setbacks/challenges: Social settings like dinner parties, eating out, not planning well then eating too much at one sitting - statement about health educator- Jodi has been amazing at helping me. She is so positive, encouraging, but mostly so knowledgeable on every topic related to nutrition and exercise. She is a wealth of information.

Surprises with your experience: How slow my metabolism is! Yikes! I have a very low calorie plan but hopefully the exercise will boost this quickly. - suggestions or advice for others on the plan or considering following the plan- Don’t let the plan and all of the literature intimidate you. It is easy to learn and after a week you will have it memorized.

Anything else you think relevant or important that you’d like to share. Journaling can seem tedious at first, but it is really the key to success. You cannot manage what you can’t measure, and measuring and recording made me take control over what I ate, not letting it control me.

Matt Dockery

Individual successes: Fat loss and improved body composition

Setbacks/challenges: Eating out, party with friends, and the limited healthy choices available

About Jody Peckich (Health Educator): Jodi certainly is very knowledgeable and encouraging, which helps me very much in my day to day efforts

Anything else you think relevant or important that you’d like to share. It is very easy to eat healthy foods and try new things when you have the right attitude and support!

New Affiliate: Gaston Rehab Associates

2009-11-05T08:51:00.002-05:00

Gaston Rehab Associates, Inc. "Sports Physical Therapy and A Whole Lot More" (TM) was founded in 2004 by two physical therapists in Gastonia, NC. Since they have grown to three offices (Charlotte and Statesville most recently). They have partnered with some of the top experts in the region to bring you the best in physical therapy, sports specific training and conditioning, and health and wellness services.

Gaston Rehab Associatesm Inc. is a physical therapist owned private practice. All of the physical therapists on staff are trained at a Doctorate of Physical Therapy level of education, which is the highest degree you can earn and demonstrates their committment to the practice of physical medicine. Their strength and conditioning specialists (CSCS) all hold at least a Bachelors degree in exercise science or a related field and have many years of post-professional experience in working with athletes of all ages and experience levels.

To learn more about our new partner, please click here.

To learn about our other affiliates, please click here.

Latest Recipe: Comfort Meatloaf

2009-11-04T08:13:00.001-05:00

Comfort Turkey Meatloaf

2 T olive oil
½ onion, chopped
1 stalk celery, chopped
½ red bell pepper, finely chopped
1 tsp. minced garlic plus 1 tsp
1 tsp of each, chopped: thyme, rosemary
1/3 cup chopped parsley
2 egg whites
1.5 tsp. Dijon mustard
¼ C ketchup
2 T Worcestershire sauce
¼ C soy milk or low fat milk
2/3 C whole wheat breadcrumbs
2 lb. ground turkey meat
2 tsp. salt
2 tsp. black pepper
½ C canned tomatoes, crushed or chopped
Chopped parsley for garnish

Heat oil, add the onions, celery and bell pepper and cook until softened until caramelized (about 5 minutes). Add 2 tsp of the garlic and the herbs and cook for 2 minutes. Remove from heat and cool.

Preheat the oven to 350 degrees. Cool the vegetable mixture, add the eggs, mustard, ketchup, 1 tsp. of Worcestershire, and milk and mix until combined.

Add breadcrumbs, ground meat, salt and pepper and mix only until incorporated. Transfer to loaf pan and form. Pour the tomato mixture over the top and bake for 45 minutes to an hour. Season with salt and pepper. Garnish with fresh parsley.

*Meatloaf is even better when made a day before and reheated.

Bethenny Frankel, a natural food chef, a health expert for Health magazine and star on Bravo's The Real Housewives of New York City, was recently in Charlotte promoting her book, "Naturally Thin - Unleash Your Skinnygirl™ and Free Yourself from a Lifetime of Dieting." At an event at Fresh women's clothing boutique, Bethenny signed copies of her national bestseller and encouraged women to alleviate toxic "food noise," and find your body's natural balance.

Here is a great recipe from her book, "Naturally Thin - Unleash Your Skinnygirl™ and Free Yourself from a Lifetime of Dieting." Learn more about Bethenny and this national bestseller by visiting Bethenney.com

Calorie Cutting Tips

2009-11-03T08:35:00.011-05:00

via. here

By: Nicole Huntley

1. Eat slower, take time between bites, chew everything thoroughly, and engage in meal-time conversation. Use utensils. You will feel fuller after eating.

2. Choose a smaller plate so that you put less on your plate and feel fuller because you are eating everything on your plate.

3. Sit at the table when you eat so that you become mindful of how much you are consuming. Make sure to leave the pots and pans in the kitchen so there is no want for seconds.

4. Make sure that your meal is the correct portion size. Look at frozen dinners for an idea of how big or small your meal should be. If you have a smaller portion and are still hungry, then fill up on low-calorie, fat-free, high-fiber vegetables.

5. Keep bad, extremely fatty foods out of your house to begin with so that you are not tempted to eat them.

6. Choose lower calorie foods (such as salad or raw fruit) to fill you up instead of highly calorie foods that are not as filling. You can eat more and take in fewer calories!

7. At restaurants, a plate of food in on average 4 to 6 times larger than a recommended portion size. When dining out try to eat only half of what is given and take the other half home.

8. Make sure not to make too much food, leftovers are not necessary, and that way you won’t have second’s and/or snack on the leftovers all night.

9. Choose chicken or turkey instead of beef. You will consume less calories and way less cholesterol.

10. Use thinner bread, like flatbread, instead of thick, hearty, calorie-packed slices.

11. Cut bagels completely (or almost) out of your diet, they are calorie-PACKED!

12. Eat cheese in moderation, or cut it completely out of your diet. Instead get your calcium from milk.

13. Try 100-calorie packs! Whether as a snack, part of your meal, or dessert, they come in all different types of food and are a great way to keep track of your calorie intake.

14. Key Portions:
A. 2 servings of rice/pasta is about the size of a tennis ball.
B. 1 serving of bread is 1 slice, NOT 2.
C. 3 servings of meat/poultry is about the size of a deck of cards, or your fist.
D. 1 serving of cheese is 2 ounces, looks like 2 9-volt batteries.

15. In order to make chocolate chip muffins more calorie efficient:
A. Add oats to the batter in order to make them more filling and satisfying.
B. Replace oil with a mashed up banana, but add a bit of vegetable oil for moisture.
C. Low fat buttermilk used instead of milk.
D. Sprinkle chocolate chips on top so that not as much chocolate is used.

16. In order to make chicken caesar salad more calorie efficient:
A. Lightly coat chicken breasts in olive oil before baking.
B. Make your own croutons by baking wheat bread, then rubbing with a slice of garlic clove when taken out of the oven.
C. Boil egg for exactly 6 minutes; remember that a serving is half.
D. Choose a low fat dressing, or make your own healthier version at home!
E. Choose arugula lettuce, it is more flavorful than mild lettuce.

Nicole Huntley is the daughter of Gayle and Curt Huntley. She is a sophomore in North Mecklenburg High School International Baccalaureate Program. Nicole is working with TNT's Jodi Peckich on a project to answer one essential question: Is it possible to create seven healthy, tasty, and affordable meals that would be appealing and convenient to the average American family? Follow Nicole's progress as she will be guest blogging twice a month on TNT's Get Fit Blog.

Weight Control During the Holidays

2009-11-03T08:05:00.000-05:00

Change some traditional holiday habits
Get help from family and friends
Reduce the holiday stress that often leads to compulsive eating

Changing some habits can keep a diet going without having to give up holiday treats altogether. For example, a person can make a list of favorite holiday food and then pick two or three to enjoy this year.

Another technique is to eat holiday treats in smaller quantities. Such as baking a small-size cake that the family will finish at one sitting with no tempting leftovers. Or, use low-calorie, low-fat substitutions for rich ingredients like sugar, butter or cream.

Whatever changes you decide to make, it’s important to ask family members and friends to respect these choices and to refrain from tempting the dieter with other holiday goodies.

Sometimes the stress of the holidays causes people to eat more than usual. If that’s the case, it helps to seek out friends and family for support and to engage in activities that produce feelings of contentment or happiness.

There are 44,640 minutes in the month of October, surely you can find 30 minutes a day to fit in your exercise. For instance, rake leaves for 30 minutes. Raking leaves is a great way to burn those extra calories. If you have children involve them in this activity. You can rake piles and let them jump in them. What Fun! Enjoy your time and family while burning calories.

For additional tips on reducing calories and fat during the holidays, or if you have specific medical concerns about your meal plan, consult your health educator provider for advice on maintaining a safe weight-loss program during the holiday season.

The Thing About Low-Carb Diets

2009-10-20T08:23:00.000-04:00

Something to remember when considering a low-carbohydrate diet....

Researchers at the HarvardSchool for Public Health recently discovered that low-carb dieters tend to eat about 40 percent less produce despite the fact that vegetables are very very low in carbohydrate and, for every 3 servings of veggies that are eaten each day, the risk of heart disease drops 18 percent.

This is another reason why a more well-balanced diet that emphasizes the importance of all the food groups (in the appropriate amount) is a better way to eat for long term health and success.

The Forbidden Foods

2009-10-18T23:20:00.001-04:00

Want a simple trick to helping lose weight? Instead of obsessing about "forbidden" foods that you want to banish, try focusing on healthy foods that you can enjoy.

Many studies find that people who tend to think this way end up losing more weight that those who reminate on restricting calories. Want to know what these healthy foods are?

Make an appointment with your local TNT Health Educator today.

Hello Old Friends!

2009-10-18T22:49:00.003-04:00

Happy Fall and Apologies for the long hiatus, and we have things to catch up on, so to start with...

Jacob Wesley Wilkinson is finally here! Jake arrived on September 29, 2009 at 3.30PM, 7.4lbs and 14.5 inches.

October Newsletter is posted: Click Here to check it out (plus Baby Jake birth announcement!)

TNT is sponsoring the Thunderroad marathon on December 12th, 2009 in Charlotte, NC

Twitter is back and running, please make sure to check it out for regular updates.

And, homepage is updated with Recipe and Tip of the week.

Just a Spoonful of Sugar? Maybe Not!

2009-09-18T08:00:00.000-04:00

Great question. When we choose foods with our health and wellness in mind, we often think in terms of the advantages that particular foods may contribute to our health. Another consideration, though, involves asking at what cost? Sometimes, foods that offer certain advantages can also undermine our health goals, depending on our individual needs.

Take your traditional box of Raisin Bran – one from nearly any manufacturing company. One serving generally contains 190 calories, one gram of fat, three grams of protein, and 44 grams of carbohydrate.

Also included in that label may be some pretty clever marketing! For example, one grocery store brand that I recently considered advertises, “13 Grams of Whole Grain per Serving.” And the back of the box boasts, “Whole grain cereals may help protect against serious illnesses like diabetes and heart disease, even some forms of cancer.”

True, HOWEVER…in an effort to prevent diseases like diabetes, one strategy involves limiting refined sugar intake. So let’s rewind to that nutrition label mentioned above: remember those 44 grams of carbohydrates? A closer look told me that 20 grams of those carbohydrates come from sugar!

So what’s a growling stomach supposed to do? If you still want your sweet cereal fix, though without the not-so-sweet negative health impact, try the following:

“Salad Cereal” – mix half of the sweet stuff with a low-sugar brand; you may eventually taper the sweet variety and develop a taste for to the lower-sugar version;
Choose plain bran flakes, and add your own (fresh or) dried fruit, which won’t be coated in sugar like the raisins included in packaged Raisin Bran; or
If you must have your sugary favorite, pair it with some healthy protein and fat, for example, scrambled eggs or low-fat veggie sausage. The protein and fat will (1) slow digestion, (2) provide you with steadier energy over the next few hours, and (3) reduce the overall impact on blood sugar, as the glycemic load of the meal is reduced.

In the end, you need to decide exactly what you hope to achieve with your cereal choice. If you struggle to consume enough fiber in the rest of your day and rely on your morning meal to get a jump-start on your fiber intake, then tossing the Raisin Bran into your cart is a judgment call that may provide you with needed benefits in the long run. Just limit your intake of refined sugars during the rest of your day. On the other hand, if fiber intake isn’t a challenge, avoid the sugar by following one of the suggestions above. Your ultimate goal: aim for a brand with less than five grams of refined sugar per serving.
Flip a few boxes over the next time you cruise through the cereal aisle – you’ll be able to tell whether you’re getting a spoonful or a shovel-ful!

Bye Bye Baby Belly!

2009-09-15T08:34:00.002-04:00

By Jodi Sheakley Peckich, MS, CFT

Nearly as common as childbirth, many new mothers beg the question, “How can I get rid of my belly following childbirth?” Chances are, your post-pregnancy paunch is NOT the result of giving in to too many prenatal chocolate-chip-cookie cravings. Rather, it’s likely due to the fact that your abdominal muscles (specifically the transverse abdominal muscles) have been stretched and weakened, and perhaps have even separated due to your expanding belly.

Therefore, new moms’ goals are two-fold: (1) strengthening especially the transverse abdominal muscles and (2) getting rid of the layer of fat that lies over them. A wealth of information exists on resistance training exercises to strengthen the abdominal area, and I encourage you to consult with a fitness trainer, depending on your particular childbirth experience (natural or –section), to meet your individual needs. Besides core exercises, try the following to reacquaint yourself with your skinny jeans!

Cardiovascular Training

Once you’ve been given the go-ahead by your physician and are cleared for exercise, it’s time to incorporate The best kind of activity? The activity you’ll actually DO! Choose whatever you enjoy, and you’ll increase your chances of sticking with your exercise program. Swimming and the elliptical trainer provide low-impact ways to target your heart while being kind to your joints. Work up to 20-40 minutes of cardiovascular activity 4-5 times per week. On the days when you don’t feel up to it; listen to your body, since you may need a nap instead! Remember, your body has essentially been through a type of “trauma,” and it can take up to a year to fully recover…abdominal muscles included. So in the meantime, forgive yourself, and pay attention to your body’s cues.

Smart Nutrition

True, if you’re breastfeeding, you’re burning a few extra hundred calories per day. One can view this scenario two different ways: (1) license to (though not optimal if you want to bid your belly ’bye) or (2) use the opportunity to provide your baby with quality breast milk AND room in your diet to increase the quantity of nutrient-dense foods. In other words, all calories are not created nor processed equally. Your calorie needs are increased, as well as your need for increased nutrition. Fruits and vegetables, whole grains, and lean proteins are your best bets. Here’s why:

Produce - Will Lane, MD, suggests, “Eat the rainbow.” The darker, the better; choose a variety of deeply colored fruits and vegetables like blackberries, red peppers, spinach, and papayas, which usually offer your biggest antioxidant and nutrient benefits.

Complex Carbohydrates – Generally speaking, the least processed a grain, the better. Complex carbs such as brown rice, whole oats, whole grain cereals, and beans Try a new grain, like quinoa (pronounced “KEEN-wah”) that packs a triple-punch of protein, fiber, and low-glycemic carbohydrates.

The fiber found in fruits, vegetables, and complex carbohydrates will help you avoid blood sugar spikes, keep you keep you feeling full, take longer to digest, and aid in elimination of toxins in the body.

*Go ahead and laugh, and then try this: Stir a container of baby food (organic if you like) into a serving of cooked oatmeal, and season with ground cinnamon. Add a glass of skim milk, and you have a satisfying meal. Baby food…it’s not just for babies anymore!

Pairing with Protein – Add the above foods with a lean protein source, and you’re on way to rebuilding healthy cells. Women’s bodies aren’t designed to build bulky muscles. You can, however, strengthen the lean muscle fibers you already have and build new ones. Translation: the ability to raise your metabolic rate and burn more calories at rest. Yes!

Fat Phobic? Let me reassure you: It takes fat to lose fat, though you need to consume the right kind. Omega-3 fatty acids are key in unlocking your body’s ability to shed unwanted pounds. Dr. Lane also recommends finding “sources without legs,” such as cold water fish (tuna, mackerel, wild salmon). Another source, flaxseed, is also a versatile one: stir ground seeds into soups or smoothies, top salads or cereal, or sprinkle some on a PBJ & banana sandwich.

Deprivation a “Don’t” – Any diet or eating plan that asks you to wipe out entire foods groups or a significant amount of calories likely won’t be one that you can follow in the long term. When you add back starches or other foods that you may have dropped, such as on a low-carb plan, you may add back the pounds you originally lost and then some.

And in terms of fat-burners and other weight loss supplements, the only tried-and-true “magic pill” formula that exists equals consistency plus patience. Many diet pills result in water loss rather than fat loss. Ultimately, they can actually undermine your fat loss efforts, sap your wallet, skyrocket your nerves, and/or unsettle your stomach. Who wants to pay for those side effects?

It may have taken nine months to develop the pregnancy belly, but the most lasting results will come from steady weight loss of one to two pounds per week. At that rate, you’ll not only lose weight, you’ll maximize your fat loss.

So strap on your grocery-shopping shoes, and skim the perimeter of the store for your healthiest, least-processed finds to send that post-pregnancy belly packing!

Jodi Sheakley Peckich, MS, CFT, is a Health Educator with Total Nutrition Technology, Inc., in Charlotte, NC. Call 704.549.9550 to schedule your complimentary health assessment!

Staying Fit While Pregnant

2009-09-13T20:49:00.004-04:00

It seems that the one time in life when people are constantly encouraging women to eat more is when they are pregnant. If you have ever struggled with your weight, as I once did, this is not an eating pattern you want to adopt. In addition to eating more, women sometimes decide to take their health-off for nine months.

You know the saying, “eating for two” and taking that saying literally is often why it takes longer for women to lose their “baby weight.” It’s so important for a mother’s health and the baby’s health to eat well and exercise while pregnant. But, it’s also confusing knowing what you can and should eat and how much you can exercise.

Healthy eating during pregnancy provides your baby the nutrition needed to grow and become healthy, reduces your chance of having health problems like low iron or high blood pressure, helps you gain a healthy amount of weight, and helps you and your family develop healthy eating habits for life.

What you eat goes to your child and you want to avoid giving your baby too much sugar and saturated fats. An interesting fact to consider when making food choices is that a person’s fat cells are developed in three stages: during third trimester in utero, during adolescents and while pregnant. It’s certainly all right to give into real cravings as long as you eat them in moderation. Just make sure your cravings are true and you aren’t just justifying your desire for something high in fat

Getting through the first trimester
During the first trimester, I experienced what a lot of other women experience as all-day “morning” sickness. I was nauseous unless I had something in my stomach and found myself eating constantly to avoid feeling worse. While I was eating more, I choose healthy foods like whole-grain crackers, almonds, walnuts and peanut butter.

Everyday I carry around several small Ziploc bags of trail mix made up of ¼ cup all-natural granola cereal, six almonds or cashews and 2 Tbsp. dried raisins or cranberries. This is a great mix of protein and helps control your blood sugar. I also recommend all-natural peanut butter on whole grain crackers and non-fat cottage cheese with fruit. I’ve found that when I’m craving sugar, if I force myself to eat some fruit the craving goes away and I feel great instead of guilty.

Preparing your body for delivery and after
Every client that I have worked with that has exercised and ate well during pregnancy has had an easier labor and easier time getting back into shape. Eating well is just as important as exercising. Strong abdominals, inner thighs, upper and lower back, and shoulders are important to develop during pregnancy, the delivery, and after the baby‘s born.

When pregnant, your heart rate tends to rise more quickly. Make sure to talk to your doctor to determine your target heart rate so that you can be cautious of that number while working out. Wearing a heart monitor is also beneficial to ensure you do not exceed that number. You need enough time between beats to get blood to the baby, and as your heart rate goes up, you don't pump quite as much blood each time and the blood is not as well oxygenated.

Exercise that is good for you
Especially during that first trimester, getting motivated to exercise when all you want to do is crawl into bed can be difficult. The trick is to force yourself to do something. Tell yourself you just have to be active for 15 minutes. Once you get going, you may find your able to keep going for 30-40 minutes. But remember, some exercise is better than no exercise.

The best cardio workout while pregnant is walking. Walking at a low-moderate pace with 1-2 lb. hand weights gets your heart rate up, burns calories and helps tone in a low intensity manner that is perfect for pregnancy. Walking on a treadmill or using an elliptical machine is also good means of cardio exercise.

Resistance training is helpful for toning and maintaining your strength. I’m a huge fan of resistance bands. They are inexpensive, lightweight and can pack easily.

Here are some examples of good resistance band exercises to strengthen your core areas during pregnancy. For each exercise you can do 2-3 repetitions of 12-15.

Outer and Inner Thighs Exercises:
Tie the resistance band ends together to form a circle. With your feet shoulder length apart, place the band around your feet. Place a hand on something stable and lift one leg to the side using the resistance band to tone outer thighs. Switch legs. For inner thighs, lift leg to the front. Switch legs.

Shoulder Exercise:
Put resistance band under feet with feet shoulder length apart. Hold both ends of the band in each hand. Do front lateral lifts with the resistance bands.

Abdominal Exercise:
Put resistance band under feet, with feet shoulder length apart. Do side to side crunches using the resistance band to work oblique’s.

Don’t use your pregnancy as an excuse to take time off from your health. Avoid the attitude that since you are already gaining weight naturally, you can eat whatever you want. Knowing that what you put in your mouth also nourishes your baby will help keep you on track. You need to be healthy for not only the baby, but yourself. You need strength for delivery and after the baby’s born. Extra weight will slow you down and also make your pregnancy more uncomfortable.

You don’t have to be overly strict and regimented, but stay balanced with good eating habits and physical activity; you’ll find your pregnancy to be healthier, delivery to be easier and losing the weight after the baby is born to happen more quickly.

Mastering Metabolism

2009-09-09T11:20:00.000-04:00

HE Carol Goodwin wrote an article on metabolism that will be published on 411fit website on Thursday

We all know them. Those enviably thin people who can eat anything they want all day long and never gain weight. Then there are those of us who even briefly entertain thoughts of a donut, and the next thing you know, we can’t zip up those jeans we just bought. What makes us so different when it comes to weight loss and weight gain? Some of the answers lie in the mysteries of our metabolism. It may seem logical to think that significant weight gain or being overweight is related to a low metabolism or possibly to a condition such as an underactive thyroid gland. In reality, it is very uncommon for excess weight to be related to a low metabolism. Weight gain is more likely due to an energy imbalance – consuming more calories than your body burns. To lose weight then, you need to create an energy deficit by eating fewer calories, increasing the calories you burn through physical activity, or preferably both.

What is metabolism? Simply put, metabolism is the sum of all our physiological functions that convert food into energy. During these complex biochemical processes, calories from carbohydrates, proteins, and fats, are combined with oxygen to release the energy needed to function. The number of calories your body burns each day is called your Total Energy Expenditure. Total energy expenditure is comprised of the following 3 components:

1. Basic Needs – the energy needed for all basic functions such as breathing, circulation, hormone adjustment, immune response, cell growth and repair. This includes time spent awake and at rest and is known as Basal Metabolic Rate (BMR). Typically, the BMR is the largest portion of energy expenditure – approximately 75-80% of the total calories burned.

2. Food Processing – the energy needed for digestion, absorption, transportation, and storage of the nutrients we take in. Typically about 10% of our total caloric expenditure.

3. Physical Activity – The energy required for all movement and all types of movement; playing tennis or golf, running a 5k race, doing dishes, or sitting at the computer, all burn calories. These calories make up the remainder of our total energy expenditure and vary from individual.
There are many influences on our metabolic rate. Some of which are contingent on our genetics, and some that we can control or adjust.

1. Body size – The larger the surface area, the greater the energy expenditure.
2. Body composition – The higher the degree of muscularity, the higher the energy requirements.
3. Age – Metabolism decreases with age.
4. Gender – Men have a higher metabolic rate than women.

Your ability to change your metabolic rate is limited. However, you can increase daily activity to build muscle mass and increase calories burned. Even though consistent aerobic exercise and strength building exercise is best for increasing metabolism, any extra movement will help burn calories. I’ll bet that same thin person, who can eat and eat, is also the type of person who never sits still. If you can envision your metabolism as a fire that you want to keep burning, the best way to do that is to eat smaller more frequent meals throughout the day. Be careful not to put a wet log on that fire at the end of the day, but balance out the amount of proteins, carbohydrates, and fats. Be sure to give that fire a jump start first thing in the morning. Based on the factors that determine our metabolic rate, we all need a different amount of calories from food.

When trying to determine the proper amount of calories from food to take in, there is a simple 10 minute metabolic test you can do to determine your exact BMR. This test is available at Total Nutrition Technology offices throughout the Charlotte area. Call or email us for an appointment at: 1-877-TNT-WELL or www.tntgetfit.com.

Though your metabolism influences your energy needs, it is ultimately your food intake, and your physical activity that determines your weight.

Sleep the Night Away

2009-09-08T08:53:00.000-04:00

via papertissue

Being tired can make you fat. Getting inadequate sleep probably won't make you eat bigger meals but it WILL make you snack too much during the day says a recent study from the University of Chicago Medical Center. Adults ate 221 more calories from snack foods when they got only 5 1/2 hours of sleep, compared to those who got 8 hours of sleep, and the majority of these calories were from refined carbs. Having small, healthy snacks in between meals is a great way to keep hunger at bay and rev metabolism but lack of sleep can lead to snack options with little nutrition value and possibly send your blood sugars soaring and crashing - leading you to look for yet another snack.

Honor Roll Status Pantry!

2009-09-03T11:16:00.001-04:00

Falling back into fall routines, we’re used to organizing backpacks, schedules, and upcoming holiday to-do lists. However, an often-overlooked area that’s also part of our daily routine lurks behind closed doors: the kitchen pantry. Within this small space, though, we have the power to save money, buy time, reduce stress, and (perhaps most importantly) improve our nutrition and overall health with the following strategies:

If Outdated, Out It Goes
Sifting through an overstuffed pantry? As an easy first step, check the expiration dates, and pitch the overdue items. You’re on your way!

Donate Without Remorse
Most of us likely wouldn’t experience “separation anxiety” when we drop extra inches from our hips…so you shouldn’t feel guilty about parting with unused brownie mix, either. Items that qualify include: (1) those that don’t contribute to your wellness goals…you know the ones; and (2) those that you’ll likely never use…canned boiled peanuts, anyone?

If you’re still unsure, check nutrition labels for the following:
- less than 10% saturated fat;
- less than 500mg sodium; &
- less than 5g total sugars.
Generally speaking, the less an item is processed and the fewer ingredients it contains, the better.

Front-and-Center Foods
Invest in a few clear plastic boxes for healthy, on-the-go foods, and place them at eye level. Portion snacks into single-serving baggies, and place them in boxes by type (trail mixes, cereals, nuts, pretzels, etc.). It’s a “fitter hunger fix,” as well as a quicker, economical grab versus convenience store choices or fast food restaurant fare.

Occasional treats are fine, too. (*Note that the key term in this phrase is occasional rather than usual, though.) The best way to “highlight the healthy” is to store less-than-optimal choices on the top or bottom shelves, and/or at the back of the closet.

Organizing What’s Left
I admit, I used to make fun of my mother for alphabetizing her spices. Now, as the sole chef in my household and with limited time to shuffle through a sea of spices, I find her strategy a valuable one! Consider inside-the-door racks and lazy-Susan spinners to keep small items neatly racked and readily accessible. It’s easier to concoct healthier recipes when the clutter is cleared.

Next, you have several options for simplifying your canned and dry goods. First, you can arrange them by category: beans, tomatoes, sauces, condiments, pastas, rice, cereals, etc. On the other hand, you might arrange them by meal or recipe. For instance, since I like to prepare a tortilla casserole for the week, I keep olives, green chilies, salsa, and rice next to one another. Do what’s most convenient for you, or you’ll be chanting, “Take out!” faster than you can pull your needed items off the shelves!

By following these guidelines, you, too, can arrange a pantry worthy of honor-roll status.

This article will be published in the October '09 issue of Lake Norman Magazine, by Jodi Peckich (HE)

60 Day Food Journal

2009-09-01T11:10:00.000-04:00

Ta-dah! I'm so excited to present the TNT 60-Day Food Journal to you all. This will help our clients so much to help follow the their customized TNT program.

The lovely Diane from Sharper Images helped out with the design and of course printing. Thank you, Diane! I'm so excited to see them :)

Grains of Salt

2009-09-01T08:48:00.001-04:00

Nearly all of us get too much salt, even when we do not use the salt shaker at the table or when cooking, there are high levels of salt in foods - even some sweet foods! Many of us can look for the common form of salt in the ingredients - sodium chloride - but one form of potato chips found in the market has EIGHT DIFFERENT types of salt in that one product! A good rule of thumb by dietitian Elie Krieger of the food network is to read the label and make sure the sodium content is not more than the calorie content.

Also, you may know that watching your salt intake is helpful for controlling blood pressure. But, did you also know that potassium can also help lower blood pressure? The RDA for this mineral is 4,700 mg per day and getting this each day could lower your rish of heart disease by up to 15%. Some potassium-rich foods include bananas, strawberries, spinach, tuna, halibut and cod.

Run Your Heart Out!

2009-08-31T22:17:00.003-04:00

image via papertissue

Do something everyday that you've always wanted to do. Jodi is a fantastic role-model, after speaking with the USAFit North Charlotte group on August 1st, she was inspired to finally do what she's always wanted to do: train for a marathon!

Although normally a fan of resistance training, the group was so friendly and fun that she stepped (ran!) outside of her usual box and JOINED the group! The group was so motivating that she decided that now is the time! After three weeks and now up to 13 miles on out group weekend run, she couldn’t imagine training for such an event on her own.

If you're looking for a group to run/train with, check out your local running club or even better, create your own! and motivate each other!

Make it Count!

2009-08-27T08:21:00.000-04:00

Thinking about WHY you have previously resisted a food temptation may help you from indulging (and over-indulging) in the future.

HOW? Scientists divided two groups of volunteers into two groups and both were asked to remember WHEN they decided not to have an indulgence. Then half of the group was also asked to remember WHY they also decided not to have that same indulgence. The scientists then offered both groups both cake and fruit salad.

The group that recalled the REASON WHY they previously resisted (and not just when it happened), 59% of them chose the fruit salad compared to the group who weren't asked to think about their reason who chose the fruit only 30% of the time. The finding means that recalling a reason can strengthen resolve to continue making those good choices.

Indulge Yourself

2009-08-25T10:00:00.002-04:00

Many people are ending their evening with a small indulgence of dark chocolate - especially since the reports that dark chocolate can be heart healthy. However, you may want to change that timing of your sweet treat if you are having trouble sleeping. While 1.5 oz milk chocolate has minimal caffeine (about 9 mg), the same amount of dark chocolate has about 30 mg caffeine (the just slightly less than the amount in a cup of tea - 40 mg). In addition, there is another compound in dark chocolate called "theobromine" that increases heart rate and can contribute to sleeplessness.

Soccer Event with Sara!

2009-08-22T11:58:00.001-04:00

Sara Hill has a big event coming up this weekend with the Charlotte United Football Club. It's their annual Family Cup, 60 teams from Charlotte playing intra-league Saturday and Sunday from 7am-7pm both days!!

The event will be at the Palisades Soccer Complex and we are expecting about 2,000 people! TNT is sponsoring, so please say hello and look for our tent at the event.

Lake Norman Woman Magazine

2009-08-19T08:25:00.003-04:00

A local publication, Lake Norman Woman did a feature on myself and TNT that came out yesterday! So, today is a bit of shameless self-promotion day.

Thank you to Janette Tucker for the wonderful write-up, she even mentioned my little Avery!

Enjoy.

Smart Snacking

2009-08-13T08:38:00.004-04:00

image via. papertissue

Many of you have started making a habit of reading nutrition labels and looking for higher fiber foods. While this is a great start to a healthier lifestyle, you may also want to consider where that fiber comes from.

A study was done where a group of women were given 200-calories worth of snacks daily for 10 weeks. The snack consisted of apples, pears or high-fiber oatmeal cookies with each snack providing a total of 6 g fiber.

Those who ate the produce snacks lost an average of 2 pounds, while the cookie group gained 2 pounds. The researchers conclude that it is not just fiber but also things like the higher water content of fruits and the lower energy-density (i.e. more food for the same number of calories) that helped the fruit group feel more satisfied and, therefore, eat less throughout the day.

Message of the week: Aim for natural sources of fiber in your diet.

Have a wonderful Thursday, everyone!

Impulse Buy

2009-08-09T16:24:00.006-04:00

via papertissue

According to the University of Connecticut research, using a grocery delivery service can cut down on your urge to buy high-fat foods by avoiding impulse buys and marketing displays.

Marketing displays are often set-up by companies to promote new products and the goal is to sawy you to make that purchase. Purchasing your grocery online will help you in your planning and avoid these impulse buys.

Some notable services to mention are: BoxedGreens.com (ships organic produce, meats and other goods nationwide); DiamondOrganics.com (ships organic greens, meat, fish, baked goods and wine nationwide); Peapod.com (lets you sort foods by calories, fat, fiber and other nutritional categories); or just by having the local grocery store (such as Harris Teeter) bag up your order for your before you arrive at the store to pick it up yourself.

Let Go and Grab On

2009-08-01T11:45:00.003-04:00

image via papertissue

You've heard the saying "mind over matter" but new research is saying that it really may be true when it comes to exercise.

Psychologists say our internal dialogue really can make or break a fitness routine and many of us are just not aware of how much our "self talk" can effect our choices. So saying things like "I hate exercise", "I don't have time to exercise" or "I'm not good at weight lifting" can become reality if we let them.

Today, how about making a deal with yourself and set a goal of thinking positively about exercise! Try saying "I can find some type of activity I enjoy" and " I can exercise while I am watching TV at night" can be alternatives that can get you on the move.

You don't have to be the best after all, you just have to try! And do what you love.

Do Something Unexpected Today!

2009-07-31T08:35:00.001-04:00

The JK Wedding Video - watch more funny videos

Oh Lulu!

2009-07-28T08:33:00.002-04:00

Lululemon's annual Barefoot in the Park event in NYC
via, New York Magazine

The yoga brand Lululemon has become a statement these days. Its devotees are fiercely loyal and they have even been dubbed as a "cult." Bryan Urstadt of the New York Magazine penned a great article on the phenomenon that is Lululemon, so this morning I decided to check out the website.

Okay... I get it. The charm of inspirational quotes ("Creativity is maximized when you're living in the moment."), the adorable (albeit pricey!) yogawear, and the strong sense of Lululemon community that seeps through every particle of the energetic website.

It was then when I came across the Goaltender website. You see, Lululemon believes in setting goals. Not only do they endorse it, they practice the credo with such passion that it is, well, impressive. The Lulu "educators" (sales employee) are requested to make a goal board on the day they were hired - The board then would be posted in the employee area where the educators would then assist each other accomplish these goals.

So, yes, that inspired me. I'm not a Luluhead (as these ladies and gents are called) but, what a lovely idea! Make your goals, meet them, and do it all over again - after all, as Lululemon would put on one of those bags, do one thing everyday that scares you.

Happy Tuesday Get Fit-ters!

Emotional Eating

2009-07-23T09:00:00.000-04:00

image by jennipenni

I define emotional overeating as using food to distract from emotions. Emotional overeating can be conscious or unconscious eating and used to fill a void or distract from something else.

Emotional overeating is associated with stress, anxiety or sadness, but people can also overeat during times of extreme happiness. For example, holidays tend to be large factors that contribute to overeating. We see an increase in clients overall between Thanksgiving and New Years, but national holidays, birthdays, vacations and weddings, etc. are all occasions that people can find themselves eating more than necessary.

The American way tends to attach food to major holidays and there are more opportunities to overeat. While on vacation, people not only take a break from the day to day, but often their diets as well.

The first step is to determine what the overeating triggers are. We call these triggers fat traps and they are the people, places and things that tend to enable a person to overeat. After we have identified the triggers, we come up with a realistic action plan to help the person prevent ahead of time the tendency to overeat when faced with each of their fat traps.

Awareness of the who, what, when and where factors that make a person want to overeat is critical and the first step in a weight management program. Talking through these factors often leads to a simple solution to address each of the triggers.

It’s important that people are mindful of what they are eating. Pay attention to the Bites, Licks and Tastes (BLT’s). It’s also important to pay attention to your internal body cues. On a scale of 1 to 10, with 1 signifying absolute hunter, shaking, low blood sugar and 10 signifying absolute fullness from eating too much, you want to be between a 3 and 7. Five is ideal. We recommend people start eating at a 3 and end at 7. Eating when a person is at a 1 will almost ensure they finish eating at a 10. If you pass 7, then you are overeating. You’ll need to ask yourself why you are overeating. Is it mindless eating, too many BLT’s, is it emotional eating? By paying attention to what you eat, and a food journal can be beneficial here, and paying attention to your body cues, a person will end up taking in just the right amount of calories assuming the food choices they are making are healthy.

It's Wednesday

2009-07-22T08:00:00.000-04:00

image by Horst, via a Cup of Jo

Was browsing one of my favorite blogs, a Cup of Jo, when I came across these stunning images. Thanks for posting Joanna! This made my Wednesday and thank you Horst for being amazing!

All the Shades of Pink

2009-07-21T23:20:00.004-04:00

Brenda Lide's new book, "The Dating Woman's Workbook" was the inspiration behind last Saturday's event. Our HEs, Sara and Jennifer joined in the fun and spoke as one of the panel contributors. The free event was for women who believe in surviving beautifully in life.

Local experts in finance, beauty, fitness, body image, relationship therapy and career were available on-site to talk about their respected areas of expertise. That of course included our lovely Health Educators.

Thank you for an awesome event, Brenda!

Reading & Understanding Food Labels

2009-07-16T08:32:00.003-04:00

image by tom fishburne

Reading and understanding food labels can be confusing and we are often rushed for time while grocery shopping. Understanding what you are looking for can make reading nutritional labels easier and allow you to choose foods that are healthier for you and your family.

Serving Size and Servings per Container: The serving size on the food package influences the number of calories and nutrient amount listed on the label. Be realistic about what you would actually consume as a serving size to determine actual calories and fat per your serving.

Calories and Calories from Fat: Calories provide a measure of how much energy you get from a serving of this food. Based on a 2,000 calorie diet, the general guidelines for calories are 40 calories = low, 100 calories = moderate and 400 or more calories = high.

Calories from fat are the calories in the food that are purely from fat. You want to choose foods with a small amount of fat calories.

Percent Daily Value: The % Daily Values (%DVs) is based on the daily value recommendations for key nutrients based on a 2,000 calorie daily diet. Your caloric intake may be more or less depending on your nutritional needs. However, even if you don’t know how many calories you consume per day, you can still use the %DV as a guideline.

The %DV helps you determine if a serving of food is high or low in a nutrient. Each nutrient is based on 100% of the daily requirements for that nutrient (for a 2,000 calorie diet).

A good guide to go by is 5%DV or less is low for nutrients you want to limit (i.e. fat, saturated fat, cholesterol and sodium). 20%DV or more is high for nutrients you want to consume in greater amounts (i.e. fiber, calcium, etc).

For example, look at the amount of total fat in one serving on a nutrition label. Let’s say it was 18%DV. 18%DV is not yet high, but what if you ate two servings? You would be eating 36% of your daily allowance for total fat. That leaves you with only 64% left of your fat allowance for all of the other foods you eat that day, including snacks and drinks.

Carbohydrates: There are actually two categories: complex carbohydrates (dietary fiber) and simple carbohydrates (sugars). You want to eat more complex carbohydrates and fewer simple carbohydrates. Diets high in complex carbohydrates have been shown to fight cancer and heart disease. Simple carbohydrates break down quickly in your bloodstream causing peaks and dips in your blood sugar. They usually make you crave more and are not very satisfying.
Vitamins and Minerals: The FDA requires only Vitamin A, Vitamin C, Iron and Calcium on this label, although food companies can voluntarily list others. The FDA feels these four vitamins and minerals are particularly important in order to maintain a healthy diet. Try and get 100 percent of each every day.

Sugars: No daily reference value has been established for sugars because no recommendations have been made for the total amount to consume per day. Ideally you want to keep sugar intake to a minimum. However, because the nutrition facts include naturally occurring sugars found in fruit and dairy products you need to check the ingredients to see what type of sugar is in that product. Sugars have been added to a product if you see words such as high fructose corn syrup, corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey and maple syrup.

Nervous Wreck

2009-07-09T07:44:00.006-04:00

image papertissue, via loveisnotavictorymarch

Recently, an interesting question was posed upon us on the 411Fitness website, "How to Help a Nervous Eater?" I left it to Jodi Peckich, the Health Educator specializing in holistic nutrition, to answer the question.

Individual levels vary, though stress affects all of us. Worried about the possibility of negative reviews, Jessica Simpson pointed to nervous eating as the cause of her weight gain in September 2008. And whether you consider yourself an “Average Joe” or “Not-So-Average Jessica”, reacting to stress in less-than-optimal ways such as nervous eating can impact one’s health in negative ways.

When enough links form a chain: Nervous eating is not necessarily an isolated behavior, but rather, may be a sign of an underlying (emotional) challenge. When an individual’s perception of stress results in anxiety, food may serve as a coping mechanism. One may crave crunchy foods like potato chips to “gnaw away” his aggression, or perhaps creamy foods such as ice cream to “melt away” her stress. Unfortunately, as the scale creeps upward, the resulting weight gain provides another – you guessed it – source of stress. And added pounds may eventually lead to the threat of chronic diseases such as insulin resistance or diabetes. So until a healthier habit takes the place of nervous eating, the negative pattern continues.

Set the Scene: From a holistic perspective, recognizing that food is not an isolated “compartment” of our lives, but rather, linked to our overall health and wellness. One solution involves addressing nervous eating through the five senses. For instance:

- Sight: Red reflects energy often stimulates the appetite and fosters social interaction, while blue has a more calming effect; therefore, choose calming colors for your dining environment. Similarly, choose a subdued environment over one cluttered with loud noises, visual distractions, and general “busyness;”

- Smell: Before diving in, take a moment to enjoy the aroma of your food and appreciate that you’re granting yourself the chance to enjoy it.

- Taste: Resolve to savor each bite and chew your food thoroughly; fully focus on your meal. Devote your full attention to your plate, raher than your computer screen or trade magazine. In other words, have a meal to remember! (Ever been unable to recall whether you ate a meal or not?)

- Touch: Have you considered why you chose a particular texture of food? Do you frequently crave the same type of food? The answers to questions like these may offer a connection between your food selections and possible roots of your nervous eating.

- “Listen” to Your Food: We can listen on a few levels when . First, other than a bowl of Rice Krispies, it isn’t often that food “speaks” to us! However, you can listen to what your body may (or may not) be telling you. Before you plow into your pantry, pick your brain with the question, “Am I physically hungry?” If the answer is a no, make a pact to wait it out. Choose an alternative activity that doesn’t involve calories, such as giving yourself a manicure…while also saving yourself the cost of extra calories.

Therefore, by tapping into one or more of these avenues of sensory perception, we may strike the source of our nervous eating in favor of healthier stress management.

Vacation Planning

2009-07-07T00:13:00.006-04:00

image pristine cove - jamaica, via @erinapindar

Just got back from a great long weekend with husband and the kids, then I got to thinking... Summer is such a prime traveling time and for some, any kind of motivation dies away the moment you go into "vaca mode."

I've put together five of my favorite tips to make sure that you get your exercise in during these traveling months.

Make up your mind to be disciplined and to plan ahead - because good planning will get you everywhere.
When you get to your hotel, cruise ship, villa in the sky, check out the gym/spa area. Most properties like the Mandarin Oriental in London provides guests with running routes through the gorgeous Hyde Park and the city.
If you're a huge spa lover. make this your reward! The gym at the Ritz-Carlton Cancun has a great sauna (with teak loungers!), eucalyptus steam room, gorgeous Bvlgari products, and amazing showers.
Take advantage of the local cuisine but still keep some options that are healthy to consume.
Most of all remember that vacationing is not a vacation from eating healthy! So, don't go overboard, but enjoy yourselves!

Here's the 411

2009-07-06T08:45:00.002-04:00

Oh! Happy after Fourth of July, hope your was as lovely as mine! Exciting news, I've been asked to guest blog on University of North Carolina brand new 411 Fitness website, check them out.

411 is an app that was designed for people who share interests in improving their overall health. The great thing is anybody can use 411 and its free to use.

More to come later on this week, I'm excited and I hope you're able to take a look at their website.

The Wild and Wily Ways

2009-07-01T08:30:00.004-04:00

i've got a perfect body, but sometimes i forget,
i've got a perfect body 'cause my eyelashes catch my sweat,
yes they do.

-R.S., Folding Chair

I just discovered a lovely blog authored by Juilliard graduate, Meg Fee - The Wild and Wily Ways of a Brunette Bombshell. Megs last entry really caught my attention, she quoted Regina Spektor's new song, Folding Chair (from the most amazing album, by the way) and proposed "the perfect body initiative," she asked her readers: Why is your body perfect?

The answers she received from her wonderful readers are overwhelming, and naturally one resonates with me more than the others. The Girl in the Yellow Shoes said, I love my body because it carried a child and allowed me to give birth. And that was a miracle. Her answer makes me smile.

So, I ask you to think about what you love about your body, in our quest of perfection we sometimes forget that we are in possesion of functioning, healthy bodies - this is something that we should truly be celebrating for. And, thank you, Meg for starting The Perfect Body Initiative!

Superfoods, Empowered, Improved

2009-07-01T08:22:00.004-04:00

image via timeinc

What you're putting into your body isn't as important as how often or how you're consuming them. I love superfoods, you know, the acai berries of the world, the crazy anti-oxidant super power food that does wonder to your body.

This article talks about the prep of superfoods and how something as simple a taking milk out of your tea and replacing it with a squirt of lemon juice would help your body absorbing these amazing anti-oxidants that are just so good for you.

Take a Bike!

2009-06-26T17:31:00.004-04:00

image via Bowery Hotel

I wrote about biking earlier last week, everybody is doing it including Ms. Beyonce, so it's only expected that the travel industry is listening.

Imagine, how fun would it be to ride your bike around vibrant New York City or beautiful San Diego! One of my favorite New York hotels, The Bowery Hotel is providing a fleet of complimentary gorgeous bicycles for their guests to take out. They even come with cute baskets to put your newly acquired purchases in, and because it is NYC, the lovely fire engine red bicycles come with locks and helmets.

Also on the list are Liberty Hotel in Boston, Occidental Hotel in San Diego, and Ace Hotel in Palm Springs. See, working out during your vacation can be a lot of fun, you just have to take advantage of the right elements!

Get Fit!

2009-06-26T07:42:00.001-04:00

Image via papertissue

Happy Friday! Wishing you a wonderful weekend ahead, enjoy the weekly roundup from our blog, things you might have missed during the week.

It's warm and sunny outside! Take the bike out and go for a ride like Beyonce.

pushups on grass, motivation, and volunteer vacation, fun items from the web.

Circle of Red is a fantastic branch of the American Heart Association.

Isn't it time to follow your bliss? They think so.

Berries are good for you. No arguments there.

Are you on Twitter? Follow us.

Wishing you a healthy weekend filled with fun, sun, and play...

Berry Good

2009-06-25T08:28:00.004-04:00

photo by mit el soleil, via cup of jo

More good news for berry-lover. At the 2009 Berry Health Benefits Symposium, more than 20 acclaimed researchers presented their latest studies. The result? Well, consumption of colorful berries such as blueberries, cranberries, blackberries, strawberries, and raspberries leads to a longer and healthier life.

Berry properties like antioxidants, anthocyanins, elagitannins and polyphenols play a vital role in fighting health-related issues such as brain aging, cancer, cardiovascular disease and metabolism.

This morning, for a yummy and healthy breakfast, throw some in the blender and make a smoothie or better yet, personalized your cereal sundae with them! What a lovely way to start your morning.

Following Your Bliss

2009-06-24T08:33:00.005-04:00

image 1, 2 via. papertissue

Everybody is in search of one singular thing. Everything that we do has one end goal, which is to make ourselves happy. Well, London based TopTips.com is campaigning for happiness by twittering daily acts of happiness. The goal of the campaign is to remind us to have a good time and enjoy ourselves. TopTips.com is also asking you to send in your own daily acts of happiness, and the selected ones will win prizes. Best of all, the campaign is used to fund cancer research in the U.K.

As Joseph Campbell said... "Folow your bliss." Check out TopTips.com and support their effort in spreading the Happiness!

This Heart of Yours

2009-06-23T07:25:00.006-04:00

I've mentioned Circle of Red and Go Red for Women a lot in this blog and I'd like to briefly talk about what it is and why they are important. Heart disease is a leading cause of death for women and Go Red for Women is a national campaign to raise awareness as well as inspire women to take charge of their own heart health.

Circle of Red is a group of women who have the resources and influence to significantly impact the community by providing personal commitment to help find a cure of heart disease through funding research grants, education, and community outreach programs among other things.

Both are parts of the American Heart Association, a non-profit that is very dear to me, they offer programs that makes a difference in people's lives and is very dedicated to get one step closer to a cure.

We'd like to get more women (and the people who loves them) to get involved in this wonderful cause, please contact me if you'd like additional information at angela (at) tntgetfit.com.

Happy Monday

2009-06-22T07:42:00.001-04:00

Image via PaperTissue

Good morning! Some interesting things from all over the web to help you jumpstart your morning!

Get outside and practice your pushups on the grass.

Motivation, does it matter? maybe not.

This year, spend your vacation doing good for others.

Get Outside!

2009-06-21T07:18:00.002-04:00

photo by theboldbanana, via etsy

One of the best part of the summer is that the warm weather makes it possible to do plenty of outdoor activities. Wouldn't it be nice to dust off the old bike you have stashed in the corner of the garage and go out for a spin? PLUS, if the ms. diva, Beyonce, herself can put on a pair of sneakers and go for a bike ride and enjoy herself - I'm sure, we all can do the same.

Get Fit!

2009-06-19T06:16:00.002-04:00

photo 1. moaan

Happy Friday! Wishing you a wonderful weekend ahead, enjoy the weekly round-up from our TNT blog! Taking a day break from the laptop and will be back first thing Sunday morning.

Two lovely new girls on the team. Say hello to Jodi and Kim.

Raw food in NYC? New Monday morning blog feature.

My notes from the Take Five! event, check it out.

Calorie-free snack, breathe in your chocolate, kids!

Erika's clients, Donna Winters - June's client of the month!

Who doesn't love breakfast?

Enjoy your day. :)

Good Morning, Sunshine!

2009-06-18T07:02:00.000-04:00

I'm a big fan of breakfasts. There's no better way to start the day than a yummy, well-balanced breakfast, imagine my delight when I came across this article in Real Simple magazine about 9 Fast Healthy Breakfast Ideas. Apropos, no?

This one in particular sounds nothing short of delightful, easy to make, and most importantly - portable! Cereal "Sundae," amazing!

Client of the Month: Donna Winter

2009-06-17T15:00:00.001-04:00

Every month, I ask my Health Educators to nominate a stand-out clients for us to recognize. For June, we've picked Donna Winter, who was nominated by her Health Educator Erika Spann.

Erika nominated Donna for her hard work and determination. Despite a number of physical challenges, Donna works hard, exercise as much as she can, and faithfully follows her eating plan, resulting in a steady and fast weight-loss. "The fastest out of all of my clients!" Erika noted.

Donna lives in Charlotte, NC with her husband Charles. Her goal for 2009 is to be healthy and to meet her goal weight, she pointed her mother as her hero - who was diagnosed with diabetes two years ago - and at 79 is eating healthy and walking 3 miles/week.

Donna credits Erika for providing her with the tools and knowledge to continue her new healthy lifestyle.

Congratulations, Donna!

Breath in the Fresh... Chocolate?

2009-06-17T08:12:00.003-04:00

Le Whif, tres chic! Have you heard of the newest way of eating chocolate, sorry, not eating, breathing! It's chocolate without the calories.

Le Whif is the brainchild of David Edwards, a professor at Harvard University, he said, "Over the centuries we've been eating smaller and smaller quantities at shorter and shorter intervals. It seemed to us that eating was tending toward breathing, so, with a mix of culinary art and aerosol science, we've helped move eating habits to their logical conclusion. We call it whiffing."

Still confused? Well, think about it as an inhaler that delivers chocolate in a breathable form, and they even provide detailed instructions on how to whif correctly.

Take Five!

2009-06-16T07:00:00.000-04:00

Take Five event was so much fun! And as promised, here's how to make Take Five! works for you. I've also included some meal suggestions, enjoy.

1. Set realistic and measurable goals. Change takes time

2. Eat small, healthy meals/snacks throughout the day. Apply the 3-4 hour rule. Choose foods with a combination of lean protein, complex carbohydrates and healthy fats per each meal/snack

Breakfast: Serving of Kashi cereal (high fiber) with skim milk and cashews
Lunch: Turkey sandwich with whole grain bread, tossed salad with light olive oil and balsamic vinegar for salad dressing on the side
Dinner: Grilled fish or chicken with small sweet potato. Steamed vegetables with slivered almonds on top
Snacks: handful of nuts, low fat yogurt with granola on top or 1 tsp of all natural peanut butter on an apple

3. Watch out for Portion Distortion. Did you know Americans tend to underestimate what they eat by 50% primarily because they don’t understand serving sizes?

Example: a regular bagel is 2 ounces but bagels served at restaurants are 4-5 ounces. These extra ‘unknown’ calories add up in the day
Note: be careful not to under estimate your calories due to over estimating your exercise

4. Limit your sugar intake to 10% per day

Example: if you consume 2000 calories a day. Keep simple sugars down to 200 calories a day. This can be found in just 3 ounces of m & m’s. This can also have a huge effect on your energy level

5. Seek a support system

This can be found via friends, family members, co-workers or even by seeking help from a professionals. Studies show that to make a positive life style change and to maintain it –support is key

6. Bonus Point -Stay active

Individuals who exercise regularly are less likely to develop heart disease, diabetes, high blood pressure, high cholesterol, osteoporosis and certain forms of cancer. Regular physical activity helps control weight and builds and maintains healthy bones, as well as promotes physical well being.
According to the American Heart Association for every 1 hour of exercise you add 2 hours of life expectancy.

Have a Great Week!

2009-06-15T10:00:00.003-04:00

Thinking about joining a gym? Do you know the right questions to ask?

The official presidency candy and snack! (hint: it's a fruit!)

Delicious raw/vegan restaurant in NYC's Tribeca neighborhood.

Putting twitter to work for your body, the ultimate food diary.

Supermodel Karolina Kurkova's beach snacks.

Gear up for the weekend and reward yourself with a day-cation...

Enjoy and wishing you all a wonderful and healthy week!

New Gals!

2009-06-14T10:00:00.002-04:00

We're welcoming two new additions to the TNT team! Kim and Jodi are the new Heath Educator for the Lake Norman and University are locations, respectively.

Kim is a New York native who spent her college and post college years deeply immersed in the soccer world, playing for the Wingate University in 1997 and eventually becoming a trainer for Charlotte Eagles. With background in athletic training and exercise physiology, Kim opened Balance Fitness Studio in Feb '02 focusing primarily on sports performance, rehabilitation, and weight management.

Jodi's background in holistic nutrition allows her to consider a client's environment, emotions, values, when helping them with their health and nutrition. Jodi is a published author and enjoys writing health/nutrition pieces, she'll be contributing regularly on the TNT monthly newsletter. In the process of earning her PhD in holistic nutrition, Jodi also coaches the varsity cheerleading squad at Cannon School in Charlotte.

To learn more about Kim and Jodi's qualifications, and to read Jodi's latest article on Benefits of Weight Loss for Diabetics, check out our monthly newsletter!

Circle of Red

2009-06-13T12:50:00.000-04:00

On July 15th, I'll be co-hosting the Heart Healthy Lunch with Sonya Barnes from Harris Barnes Image Consultants. Sonya will be speaking about how to look and feel good at any size and I'll be speaking about nutrition and fitness.

Sonya specializes in personal and corporate image consulting, she teaches you on how to best project a winning and polished at all times! We're working with American Heart Association (Charlotte Chapter) to put together this event, so please save the date and plan to stop by.

I'll be posting more details on the location and additional info as we receive them!

Run for Peace & Splash Bash

2009-06-03T07:15:00.000-04:00

I'm a firm believer in community-supported events. I always encourage our staff and Health Educators to support their communities whenever possible. That's why, I was excited when Sara (from TNT Pineville) told me about the 5K Run for Peace at Home at McAlpine Creek Park and the Fort Mill YMCA's Splash Bash.

This past Saturday, TNT was one of the sponsors of this charity race that helps prevent domestic violence and victims of. All proceeds went to United Family Services Domestic Violence programs, which for more than three decades have been supporting battered women in the Charlotte-Mecklenburg area. There were about 500 runners and tons of supporters in attendance! TNT was thrilled to donate a one time plan as well as a metabolic test as a prize for the race. The race was followed by a charity concert, Rock for Peace at Home that featured local bands.

This Friday (06/05), TNT will be participating in the Fort Mill YMCA's Splash Bash. The goal is to host a day of fun and entertainment for local residents while promoting local businesses and community involvement. The proceeds from tickets will go to the YMCA's Open Door Scholarship fundraising campaign, a acholarship program that help community members who can't afford to have a YMCA membership. This event will be held from 2-5pm at the Fort Mill YMCA's Waterpark. If you're in the area, please stop by and support this event, say hello to Sara, and have a great time!

If you have any questions about upcoming events or if you'd like to chat with Sara and get to know her more, please contact her at sara@tntgetfit.com

TNT is on Twitter!

2009-05-31T22:46:00.000-04:00

Are you on Twitter? I just signed up last week and have been joining in all the fun of twittering all the happenings at TNT. Follow me on Twitter!

Take Five!

2009-05-31T22:42:00.000-04:00

Did you know that 80% of your physique is from what you eat? I have been putting together a presentation that I will be doing alongside the lovely Donna White from Hormone Solution next Saturday on June 6. I’ll be talking about the five simple steps that anybody can take to create a healthier version of themselves.

1. Set realistic and measurable goals. Change takes time

2. Eat small, healthy meals/snacks throughout the day.

3. Watch out for Portion Distortion

4. Limit your sugar intake to 10% per day

5. Seek a support system

Bonus Point
6. Stay active

Check back next week for the complete presentation with meal suggestions and tips on how to make these five steps work for you. Or, if you happen to be in Fort Mill, SC stop by to check out our presentation and come say hello. I always enjoy meeting all of you!

Take Five! Simple Steps to a Healthier You.
Morning Star
375 Starlight Drive
Fort Mill, SC29715

Ensuring a Healthy Pregnancy

2009-05-29T15:24:00.000-04:00

In today's Charlotte Observer, there is a great article about the importance of being healthy before you conceive a baby. Babies born to overweight mothers have a greater risk of having health concerns and becoming overweight themselves.

The article, "How Big Did You Get", provides insightful information for those that are wanting or trying to get pregnant.

I also wrote an article that was published in Little Ones magazine about how proper exercise and nutrition while pregnant can actually help you have an easier delivery and postpartum.

Did you know that a person’s fat cells are developed in three stages: during third trimester in utero, during adolescents and while pregnant?!

Total Nutrition Technology offers a program specific to women wanting to get pregnant, that are pregnant or to women that have recently had a baby called TNT Moms. Nutritional needs are more important than ever during these time periods and we can create a customized plan for you that meets your needs and your baby's needs.

As a mom or soon-to-be mom, what are some of your diet and exercise challenges?

Health Educator Susan Simko Welcomes Third Child

2009-05-27T13:37:00.000-04:00

Total Nutrition Technology’s own Susan Simko, a health educator who leads our TNT Mom program, recently gave birth to her third son, Teagen Michael, on April 24th. Her twin sons, Caden and Rylen, are two years old and guess what ... they all share the same birthday! How amazing is that! We all knew Susan was a perfectionist, but wow!

For many reasons, Susan is extraordinary. While pregnant with her twin boys, she maintained an impressive health and fitness routine. Post-delivery, Susan found ways to incorporate her boys into her fitness routine, which enabled her to lose the weight more quickly. Her boys were big fans of their morning and afternoon walks and I’m sure Teagen will enjoy them as well!

Susan clearly understands how pregnancy can affect your diet and fitness regimen and the importance of eating well for you and your baby. She also understands firsthand the struggles of fitting in exercise while managing family and work. For this reason, we asked Susan to lead our TNT Mom program.

Many moms struggle with finding time to eat healthy and exercise when taking care of one or several children. Whether working full-time, part-time or staying home with your children, Susan inspires others to improve their health, lose weight or just find more energy for the day. Susan certainly realizes that not everyone will be interested in replicating the intensity of her own workouts, but instead she works with each woman on developing their own health plan.

She’s the perfect person to help guide other mom’s to their optimal health. While she leads a very active life, she also knows what its like to want to do nothing else buy lay on the couch. Susan’s boys help keep her motivated and she feels like a better mom because she feels good about herself. What better person to help inspire other mom’s than someone who has gone or is going though the same stage in life.

Congratulations to the Simko family on the birth of Teagen!

For more information on our TNT Mom program or to schedule a time with Susan, call (704) 549-9550 or visit our Web site. Susan is currently working with clients via the phone and online. Another added benefit for parents!

Bethenny Frankel in Charlotte

2009-05-24T10:58:00.000-04:00

My friend, Emily Haggart, owner of Fresh women’s clothing boutique in Charlotte, recently hosted an event with Bethenny Frankel, author of “Naturally Thin – Unleash Your Skinnygirl and Free Yourself from a Lifetime of Dieting.”

Bethenny is most widely known as a star on Bravo’s The Real Housewives of New York City and is also a natural food chef and health expert for Health magazine.

In town to promote her national bestseller, we were given the opportunity to share one of her recipes from the book. I’ve just posted the Comfort Turkey Meatloaf recipe on our Web site. It’s delicious and nutritious! Check it out and let me know what you think.

Charlotte Health Care Examiner: Eating for Two?? - Dispelling Prenatal Nutritional Myths

2009-05-17T19:18:00.001-04:00

Charlotte Health Care Examiner: Eating for Two?? - Dispelling Prenatal Nutritional Myths

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Reading Food Labels

2009-05-13T16:13:00.000-04:00

Understanding food labels can certainly be a challenge and we are often rushed while grocery shopping. But, once you know what to look for and what to avoid, you can easily choose healthy foods for you and your family.

I’ve just included an article I wrote about how to read food labels on our Web site.

Check it out