Total Nutrition Technology

I have been so busy lately that I feel I have neglected the blog, so I wanted to let you all in on what I have been up to. In March, I joined with Total Nutrition Technology as the company's first Private Chef as well as a Health Educator.

I am so excited because this is my first opportunity to bridge my two passions for food and fitness! TNT's mission statement is to optimize your health by creating a realistic, affordable, and customized nutrition program that aids you in weight loss, health maintenace and/or sports performance! The greatest part is that TNT's nutrition programs create for you a healthy lifestyle change not simply a diet! Also, as you continue you will find that these programs are so awesome, but maybe you live far away, not to worry... we have online programs as well! If you have any questions or want to know more, e-mail me at kayla@tntgetfit.com!

~Specialty Programs~

TNT Weight Loss

View food as nourishment and energy for your body.

 To understand the nutrients your body needs, what to eat, when to eat, how much to eat

 throughout the day and why.

Create meals and snacks that not only taste good, but  are quick, easy, and healthy. We create food choices that work with your schedule, cooking abilities and family.

Learn how to read labels, eat out, attend social events, and travel ALL while maintaining a health eating style.

Incorporate an exercise routine that is effective and fun! 

TNT Wellness

Designed to eliminate the guesswork and address your specific nutritional and medical concerns.  We will help you improve your quality of life and reduce your risk factors for further health ailments.  There are numerous benefits to a healthy lifestyle.

• Overcome the challenges of food allergies and other health concerns
• Enhance mental health and overall physical fitness.
• Ensure that your body is getting and making use of all the nutrients it need
• Improve your energy, sleep, concentration, and overall sense of well-being.

TNT Pro

For all athletes or those training for special events.  Pre-qualification required.  

• Choose snacks/meals appropriate to fuel your workouts and events anda ssist with eating on the road 
  
• Custom design and alter your meal plan as intensity of your sport changes. TNT will provide you plans for both off-season & in-season training. 
•  Understand what type of fuel is best for your body and how much of each nutrient your body needs to perform at its peak.
• Pin point the timing of your meals and snacks based on your training. Specific for your schedule.   

TNT Moms

Our very own mommy-makeover. Each plan is custom-designed, whether you are pre-natal, pregnant, or post and ready to get back into your fighting shape.

• Plan and prepare meals and snacks ahead of time for when you are tired or rushed during the day. 
• Make sure you are getting all the nutrients your body needs as you prepare for pregnancy, as you progress through the trimesters and/or as you may decide to breast feed so that you and baby are getting everything you need.
• Combat various nutrition-related pregnancy issues such as food aversions, cravings, heartburn, gestational diabetes, and gastrointestinal issues.

TNT Silver

Our goal is to not only help add "years to your life" but more importantly "life to your years".

• Learn techniques for quick, low, or no-cook meal preparation for those who don’t like to cook or may be cooking for only one or two people. 
  
• Make sure all health-related nutrition concerns are considered in your meal plans (i.e. cholesterol, diabetes, hypertension and other medical concerns).
• Incorporate physical activity and will take into consideration physical limitations.
• Understand how to navigate a grocery store, restaurant and label-reading to make food choices healthy and tasty.

TNT Youth

Specifically designed for our younger age group, 10-18 years old, we will help create healthy eating habits and lifestyles before unhealthy habits even start! 

• Accounts for activities for those already involved in sports and encourages activity in those who are not. 
  
• Teaches nutrition principles in easy-to-understand lesson plans that encourage your child or teen to take charge of their nutrition and really understand why good nutrition is important and the benefits of a healthy lifestyle.
  
• Teaches skills such as making good choices when eating out (such as the cafeteria, restaurants and friends houses) and label reading.

~Additional Services~

• Metabolic Testing

The professionals at TNT can accurately and quickly measure your resting metabolic rate (RMR). Resting metabolic rate represents the number of calories your body burns to maintain vital body functions such as heart rate, brain function, and breathing. This accounts for approximately 75% of total metabolism. The remainder of your metabolism (or the calories you require in any given day) includes daily activity (occupational & lifestyle) and energy spent exercising.

• Corporate Programs

“Companies that have implemented high-performing corporate wellness programs have annual healthcare costs that are $1,800 less per employee than organizations without such programs…In a company that employs 10,000 people, this translates to an annual cost savings of $18 million.” This service can be done online or on-site. We will customize it to your specific needs!

• Healthy Cooking Demos

Take-Home-Chef is now more than just a show for the selected; the opportunity is here to have a local Johnson & Wales chef come to your kitchen! The possibilities are endless when you have all the knowledge of food and can bridge it to meet the customized program TNT has designed for you! No more same, boring health food! You now can have healthy food that will taste fabulous and have everyone wondering where you learned your improved cooking techniques, reduced your prep time, improved your cuts, and discovered the new found art of food! You'll look forward to your next meal!

• Pantry Makeovers

Although we teach you how to do this during your weekly coaching sessions, we have found that the "hands on" approach in your own home makes all the difference in the world. Invite us into your home and let us get you organized. Imagine how much easier and more enjoyable cooking and food prep can be once you have your kitchen and pantry set up for success. Yes, there is a technique to this and yes, it does work. It is something you and your whole family will benefit from.   

• Group Workshops

Our specialty is providing one-on-one coaching sessions. We believe in providing every individual with personal attention. However, there are also benefits of a group sessions, such as learning from and relating to other clients' experiences. This is a fabulous way to build a larger support system, in addition to your TNT Health Educator.

• Community Presentations

Do you work for a corporation or belong to a community group that is in need of a presenter? Team TNT is available. We provide an array of topics covering heart health, weight loss, sports performance, and more.

We also have a line of supplements! Check us out at tntgetfit.com! Use my discount code and receive 10% off your purchase! You can also follow us on Twitter as well as Facebook!

Love Me Some EVOO!

    Hey my friends! It's been too long! I wanted to share what is on my mind this Friday which is a few recipes that Extra Virgin Olive Oil takes all the credit for making so perfecto! So, you probably here about olive oil and its benefits on the food network or other cooking shows. Truth is olive oil is so great for you! In fact, I rarely ever buy butter anymore unless I am baking. I have come to substitute olive oil for everything, and I want to share a few recipes with you on how I do that!

Cooking With EVOO

It's not very helpful to us if we are using EVOO in cooking, but not using it properly to receive all the nutrients! To make sure we are getting all those great polyphenols everyone speaks of we must heat it to only about 400 degrees that is a pretty low smoke point for sauteing... Once we go over our smoke point, we no longer have all the benefits of EVOO in our food!  So, keep the sauteing and cooking on medium.

Too Much Of Anything Isn't Good For You

Just like drinking red wine, there is a limit. Olive oil is a really healthy fat that helps with your skin, heart, and just easy on the gi tract; however, a little goes along way. If you typically have a hard time with portion control, note this: Fat should consist of 30% of your daily intake. Also, if you tend to pour oil heavy in the pan then try a aerosol can especially designed for oils to be spritzed on your food! I know Harris Teeter and most specialty grocery stores carry them for about $20. Great kitchen investment!

~Recipes Using EVOO~

Herb Infused Extra Virgin Olive Oil

This is a great way to get creative for those especially weary of trying the greenish yellow liquid that is not butter. So, if you swear up and down you don't like EVOO, I promise you, you just haven't found how you like it! This is a great way to bring extra to flavor to traditional EVOO.

Basic Vinaigrette

This takes 10 minutes! I absolutely rather eat a bare salad then put some of the junk that people call salad dressing! There is sooo many calories and chemicals in salad dressings, even the ones that have less this and more good stuff. Nothing beats a homemade vinaigrette! So, once you get this basic vin down, you will be adding shallots and red wine vin or lemon juice and poppyseeds.... make it your own! There are so many wonderful combos for a great homemade salad dressing!

Garlic-Herb Marinated Olives

This a quick recipe that will have your party guests thinking you are so sophisticated... well, you may be but this recipe is so simple! Add some pita chips and its an appetizer! Or what I love to do is hit up the Harris Teeter Olive Bar if you have no time and add some fresh mozzarella with it and its a great snack!!

I hope you enjoyed these tip and recipes on what to do with your bottle of olive oil! If create some yum vinaigrette we can feature it on the blog!

All About Artichokes

To be totally honest, I had never cooked artichokes until I got to culinary school! I had seen them in the grocery store, but I thought their main purpose was to be hidden in yummy spinach dip you often see on the appetizer menus! Turns out I have learned a lot more about artichokes since then and you can too!

Health Benefits

• Excellent source of fiber and antioxidants

• naturally fat free and low in calories

• 1 cooked artichoke contains 10.3 grams of fiber

Random Fact: Cooked artichokes were the top ranked fresh vegetable tested for total antioxidant capacity per serving by the USDA.

How To Buy

• Sound; When squeezed, it should make a squeak signifying it is fresh & hydrated. If the misters are spraying the vegetables at this time, hole the artichoke close to the ear! =) Its not a loud squeak.

• Stem: A proportionate stem  width compared to the globe is a sign of a big heart inside.

Cooking Tips

• Many ways to cook: steam, stuff, boil, bake, grill, crock pot, and microwave.

• Prevent browning with lemon juice directly after trimming.

• Don't be afraid to spread the petals after prepping to allow any seasonings to fall between the petals.

• Cooked artichokes can be sealed and stored in the refrigerator for up to 3 days before eating or using in a recipe.

• Char cooked halves of artichokes directly on grill to add smoked flavor

• For "how to" cooking videos, visit oceanmist.com!

Serving Tips

• Fill the center of the artichoke with dips for an edible bowl.

• Use artichoke petals for a low cal alternative to chips for dipping.

• No matter the size, make several servings from one whole artichoke by cutting it in half or quarters.

This is simple and to the point to taking down those artichokes! Don't be scared of unique fruits and vegetables! Remember, you just have to be 10% smarter than what you're working with! Get your artichoke on!

Smoothies With A Twist!

I can't begin to tell you how many inquiries I get a week asking how to get more creative with healthy food! I absolutely love, love helping find healthy and natural solutions to others issues with food or even exercising. One issue I have had to overcome is getting enough calories in a day! First, I am busy, so as most can relate, it is very difficult to take a break when you are go-go-go! Second, I just don't flat enough. So, fellow co-worker suggested I try smoothies- adjustable calorie snacks/meals that can increase calories if needed. So, here is a handful of recipes that kicks the rut and offers a spin on typical fruit smoothies!

Breakfast Banana Shake

• 1 cup of ice

• 1/2 cup of nonfat low-fat almond milk*

• 1 banana, peeled and sliced

• 1 medjool date, pitted and chopped

• 1 tbsp. of almond butter

* If you just use almond milk for this, that works. It won't spoil quickly.

Nutrition: 307 calories, 11g fat, 5g fiber

Refresher Island Mango Chiller

• 1 cup of ice

• 3/4 cup of chopped mango

• 1/2 cup canned pineapple chunks

• 2 tbsp. pineapple can juice

• 1/2 tsp. lime zest

• dash of cayenne pepper

Nutrition: 155 calories, less than 1 g fat, 4g fiber

Green Tea Melon Cooler

• 1 cup of ice

• 1 cup cubed honeydew*

• 1 kiwi, peeled and chopped

• 2 tsp. agave nectar/honey

• 2 tsp. fresh mint, chopped

• 1/2 tsp. matcha (no more or you will bounce off the walls)

* Check the grocery stores in the deli for fresh cut fruit, usually discounted cut fruit there.

Nutrition: 150 calories, less than 1g fat, 4g fiber

Tangy Cherry Berry Sipper

•1 cup of ice

• 1/2 cup strawberries, sliced

• 1/2 cup cherries, pitted and halved

• 1/2 cup low-far greek yogurt

• 2 tsp. ground flaxseed

• 3/4 tsp. vanilla extract

Nutrition: 165 calories, 4g fat, 5g fiber

Triple-Berry Antioxidant Punch

• 1 cup of ice

• 1/2 cup blueberries

• 1/2 cup blackberries

• 1/4 cup drained silken tofu (trust me... what i steer you wrong?)

• 2 tbsp. acai juice

• 2 tsp. agave nectar/honey

• 1/8 tsp cardamon, ground

Nutrition: 149 calories, 2g fat, 6g fiber

If your thoughts are, oh, sounds great, but its just me eating these so the fruit would go bad... Problem solved! Try frozen fruit! I hope you venture out and try these smoothies with a twist! I personally don't crave a big breakfast, but smoothies are an awesome way for me to get my day kicked off right and getting the correct amount of calories for me!

Gardening: My New Hobby!

     I am all about some fresh off the vine tomatoes and fresh produce, but I have decided to tackle my fears of gardening and try this out! I paid a visit to one of my favorite local stores, The Bradford Farm store in Davidson! I love that homey place! I was provided with the information I need to get started and supplies to keep my produce organically grown!

So, I purchased...

• 1 Head of Red Sails

• 6 Hot House Cucumber Plants

• 3 Better Boy Tomato Plants

• 2 Bags of Organically Raised Mushroom Compost

• 2 Bags of Organically Raised Cow Poo (ha)

• 2 Bags of Organic Potting Soil

• 1 Bag of Organic Tomato Fertilizer

• 1 Bottle of Seaweed and Fish Puree (smells like caviar)

Total: $53.70

What I hope to gain from this experience is to learn to garden successfully and be able to grow the garden larger hopefully in the fall!

Red Sails

Ok, I bought this to practice for the fallLettuce in general is a great way to get nutrients! According to the American Cancer Institute and the American Cancer Society, foods rich in vitamin A and C (antioxidants) offer protection against some forms of cancer. Along with other phytochemical, antioxidants reduce the risk of cancer of the respiratory system and intestinal tract. Lettuce, except iceberg, is also a moderately good source of vitamin C, calcium, iron and copper. The spine and ribs provide dietary fiber, while vitamins and minerals are concentrated in the delicate leaf portion.

Better Boy Tomatoes

Tomatoes are amazing! Very low in calories and fats; but rich source of dietary fiber, minerals,

vitamins; recommended in cholesterol controlling and weight reduction programs. The antioxidants present in tomatoes are found to be protective against many cancers including colon, prostate, breast, endometrial, lung, and pancreatic cancers! Phytochemicals present in tomatoes like Lycopene and carotenoids have the ability to help protect cells and other structures in the body from oxygen free radicals. Red varieties of tomatoes are especially rich in the most powerful flavonoid antioxidant lycopene. Studies have shown that lycopene protects skin damage from UV rays and from prostate cancer.

This veggie contains very good levels of vitamin A, and flavonoid anti-oxidants such as alpha and beta carotenes, xanthin and lutein. These compounds are known to have antioxidant properties and are essential for vision! Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers. They are good source of antioxidant vitamin-C; consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals. Fresh tomato is very rich in potassium. Potassium in an important component of cell and body fluids, helps controlling heart rate and blood pressure. They are also good source of folate, iron, calcium, manganese and other minerals. In short, eat your veggies!

Hot House Cucumbers

Technically I think cukes are a fruit due to their seeds, but are typically paired with vegetables. Cucumbers have a cooling effect that can soothe and bring relief for itchy or puffy eyes! Cucumbers reduce inflammation! Also, cucumber juice can provide relief from heartburn, acid stomach, gastritis and even ulcer! Consuming cukes also aid in cases of eczema, arthritis, and gout. The combination of lettuce, spinach, and carrots with cucumbers can make your hair grow faster! For rheumatic conditions, the combo of carrot juice and cucumber juice can aid in better health! Being rich in minerals, cukes help with strengthening nails and prevent splitting. 

Happy Gardening My Friends! So far & so good! It is easier than you may think!

Earth Day: Do Your Part

     Happy Earth Day to all! I am not a huge Earth Day activist or anything... what I do think is we should keep our Earth clean like we do our rooms (or try to at least)! I found this neat... Gaylord Nelson was the founder of Earth Day. It was initiated from US. The main reason behind earth day was to protect earth by providing protection to its environment. Budget of $124,000 was allocated to this day and it had taken seven months for planning it. Now, I really think we can do "our" part by simple things everyday! Here is how I contribute!

Reasons to Recycle:

• Each of us uses approximately one 100-foot-tall Douglas fir tree in paper and wood products per year.

• Recycling 1 ton of paper saves 17 mature trees, 7,000 gallons of water, 3 cubic yards of landfill space, 2 barrels of oil, and 4,100 kilowatt-hours of electricity — enough energy to power the average American home for five months.

Rules to Recycling:

• Paper: newspapers, magazines, catalogs, phone books, junk mail, office paper, paper board, etc.

• Plastic/Metal/ Glass: plastic bottles, green, brown, and clear food and beverage containers (no windows, mirrors, bakeware, or ceramics), aluminum, and steel cans.

• Corrugated Cardboard: please flatten and remove foam or other packaging materials.

Protecting earth is responsibility of all of us. We should work together to make our earth clean!

Myth Busters!

     So as some may know, I am working on my Personal Trainer certification to better help my clients seeking nutritional help! I have come across a handful of so-called "facts" that I want to clear up for everyone! If you have researched nutritional information through the internet or another source without the proper credentials, you've probably thrown your hands up in the air trying to make out all the contradictions! So, look no further, we are going to clear it all up today!

Myth: Large amounts of protein will increase muscle strength and size.

Reality: There is not evidence to show that consuming excess protein will increase muscle strength. In fact, when you do consume excess protein, what your body cannot use get stored as fat. Excess protein consumption can result in dehydration and place added stress on the kidneys and liver.

Myth: Eating honey, candy bars, soft drinks, or sugar before competing will provide a quick burst of energy.

Reality: Such foods that have a high sugar content a couple hours prior to the competition will raise insulin levels in your blood and consequently leaving you feeling tired and weak. The possible rebound is hypoglycemia. However, high carbohydrate foods consumed a couple hours prior will provide sustainable energy and improve performance!

Myth: Drinking water prior to and during exercise causes upset stomach and cramps.

Reality: Water is the most important nutrient to an exercising individual. Restricting fluids during exercise can cause sever dehydration and limit performance.

Myth: Carbohydrates increase weight gain, while protein promotes weight and fat loss.

Reality: Ok, this is a BIG one! There are so many crash diets out there saying this such as, Sugar Busters!, The Zone Diet, Atkins' New Diet Revolution, etc. The basic claim is that carbohydrates make you fat and insulin causes obesity. These diets focus on blood-sugar levels and blame carbohydrates for causing a sudden rise in blood-sugar levels. Wrong! As blood-sugar levels rise, insulin is released and sends sugar to the brain and to the muscles to be burned for energy, while excess gets stored as fat. These diets also claim by eating a high-fat/high-protein diet, the body will metabolize fat instead of carbohydrates for energy. However, there is no scientific evidence to back these diets' claims. The rapid weight loss people experience is primarily from water and protein loss from muscle, not fat. It also takes quite the toll on your organs that are apart of the GI tract because you are causing them to work in ways they aren't suppose to...

Myth: Muscle cramps are caused by inadequate salt intake.

Reality: Cramps are caused by excess water loss through perspiration. Ingesting salt tablets can aggravate existing dehydration by drawing water out of the body tissues and into the stomach. Water should be consumed before, during, and after exercise to prevent dehydration.

Myth: Taking vitamin and mineral supplements will provide more energy.

Reality: Don't get me wrong, I am ALL for supplementing! Let's face it, our body does not get the daily nutrition it needs no matter how much we try to meet the daily requirements. So, while supplementing is great for making sure we get those nutrients they only aid your body in releasing the energy from the food you consume! They do not provide energy solely.

Myth: Tea and coffee are the best pre-competition beverages.

Reality: Tea and coffee both contain caffeine, which is a stimulant. Some research does show that caffeine can increase endurance by increasing the use of fat as an energy source, thus sparing muscle glycogen, but not all individuals will experience this effect.

Myth: Crash diets are the fastest, most effective way to lose weight.

Reality: Crash diets typically ca provide you immediate results because it strips you of your muscle mass, glycogen stores, and water weight. When you are doing this, your body will be mal-nutritioned much like an eating disorder. It creates stress on your organs, electrolyte imbalances, calcium deficiency, iron deficiency anemia, and vitamin and mineral deficiency. Really unless you are on Biggest Loser and being watched like a hawk, you should shoot to lose no more than 2 pounds a week. Set sensible goals!

Myth: Most low-fat foods are also low in calories.

Reality: Naturally low-fat foods such as vegetables, fruits, and legumes are low in calories as well. Foods that are manufactured to be low in fat are typically not low in calories. Flipping the product over to review the food label is a great idea! I always tell my clients to look at what you are eating. Pay now or pay later.

Myth: All-natural or herbal supplements are safe and effective in enhancing weight loss and improving overall performance.

Reality: I use to be bad about this. Many nutritional supplements are marketed using deceptive, misleading, or fraudulent advertising. I once thought there is no way it could be fraudulent advice, but there is really not enough restrictions on what is on the shelf and considered "edible". I do highly recommend you work with a health educator that is approved by your physician to help you find the best supplements. Doctors have about 3 hours of nutrition classes in schooling, so I think it is best when you work with both a Registered Dietician and your primary care physician.

     This is all the myth busters I have for you today! I hope you learned a few things that can be applied to your peak performance in your exercising sessions! If you have any supplementing questions, e-mail me at kayla@tntgetfit.com! Happy exercising everyone!

Source: ACE