Spices for Life

Growing up I remember being in the kitchen, forced most times, helping my mom prepare meals for our family. I always remember her telling me to get a piece of cooking meat out of the fridge to put in a pot of boiling water. I asked her why she did this, and she said because it flavors the veggies. As I grew up and began preparing my own pots of cabbages, greens, green beans, etc. I also went into the fridge for that piece of cooking meat. I am in no way saying that using cooking meat is wrong or should be banned. I am trying to make improvements in all areas of my life and wanted to find other ways to flavor my foods.

The only “spices” that were a consistent in my house were Italian seasoning, season salt, salt and pepper. Our foods were always tasty, but I knew that there was more to flavoring foods than just that.  So I went on a hunt, kind of, to find alternatives. Well, as I was hunting, my friend was moving, and she gave me her spice rack. It had spices I had never heard of such as crushed mint, anise, whole allspice, cumin seed, coriander etc. I will go ahead and admit I am still “hunting” and haven’t tried all of these spices. I will also admit that sometimes I surf the web for best practices on such topics, but this time, I just wanted to try random spices.

I have started to bake instead of fry my fish and decided to try a few spices, bad idea! The first time I did used my new spices I put crushed mint, thyme, savory and Mrs. Dash. My fish was just filled with spice and didn’t taste good. I have since learned that when I’m trying a new spice to add one at a time to see if I like the taste. My mom now asks me to be the sole season-er for meats. I am still on the hunt for best practices for seasoning veggies besides my all-time favorite “spice” Mrs. Dash.

Since I wanted to write about spices, I have started “hunting” on the internet for best practices and top spices for overall health. I wanted to share those with you. Here are a few spices that receive rave reviews for various reasons:

	Health Benefits	Great if used on	How to Select	How to Store
Ginger	Anti-inflammatory, great for digestion, treats nausea, gastrointestinal relief	Curries, vegetables, teas,marinades, juices	Firm, smooth & free of mold; if purchasing dried spice choose organically grown	Refrigerate for up to 3 weeks; Unpeeled in freezer for up to 6 months
Turmeric	Anti-fungal & Anti-bacterial properties; Anti-inflammatory; lowers cholesterol	Curries, Lentils, Rice, Vegetables	Found as dried spice-choose organically grown	Turmeric powder-cool, dark, dry place; Fresh can be refrigerated
Cinnamon	Anti-oxidant, blood sugar control, anti-clotting actions	Cakes, Pastries, Chicken, Lamb, Curries	Sticks can be stored longer, but powder is stronger flavor	Keep in cool, dark, dry place; Good for up to 6 months; If it doesn’t smell sweet discard
Garlic	Lowers blood pressure, reduce cholesterol, anti-inflammatory, improve iron metabolism	Breads, Vegetables, Salad dressings, Meats, Vegetables, Soups, Sauces	Purchase fresh, firm	Keep in cool, dry, dark place; Good for up to 1 month

Written by Belinda Phelps

Week 4-Lisa's TNT Experience

Check out Lisa's week four update. Let's join in celebrating her successes and encouraging her past the 2 week cycle. Keep up the honest journey to a healthier YOU, Lisa!

Week 2- Lisa's TNT Experience

Lisa's is back with her week 2 update. She is learning that it takes time to achieve lasting results. Watch her video and let's support her journey.

Lisa's TNT Experience

Have you lost your mojo for to eat healthy or workout? Would you rather grab the bag of Cheetos versus the bag of carrots? If you need help or have fallen off the New Years Resolution bandwagon here is a bit of motivation. We wanted to share a YouTube video of one of our clients. Lisa Gallarini has recently joined forces with Total Nutrition Technology to reach her weight loss goals. We will post her videos as she speaks candidly about her journey.  Let's join her in support of her goals.

New Year, New You

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

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

Or visit

WWW.TNTGETFIT.COM

What Motivates You?

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