Snack Smarter

Have you ever opened a bag of chips and plopped on the couch to watch a movie and started crunching.
After watching the entire movie you realize you have eaten almost the entire bag of chips. It has happened to quite a few of us. Well after you have eaten the bag of chips you are filled with guilt. You had no intentions on eating the bag of chips, it just happened.

I have been victim of the almost empty bag of chips. After going through the stages of weight gain grief I decided to make a conscious effort to snack better. You also can make better choices on when, where and how much you snack.

Here are a couple of tips when choosing snacks:

• Divide snacks up into serving sizes
• Be conscious of when you are eating
• Do not try to eat while you are doing other things
• Choose more fresh snacks
• Carry a snack with you at all times

              

Snack Choice	Healthier Alternatives
Chips	Homemade trail mix-cashews, almonds & raisin
Cookies	100 calorie packs
Sodas	Water or 100% fruit juice
Whole milk	1% milk or Soy milk
Candy	Fruits and veggies

Be conscious of when you are eating and MINDFUL of WHAT you are eating.

Take a look at our President and Founder Angela Gallo-Wilkinson discuss making better decisions when choosing comfort foods.

The Better of Bad Comfort Foods

Eating on the Road

I have recently started a new job that requires an extensive amount of travel. I was so excited about this opportunity to travel but was apprehensive about how I would be bale to control what I am eating. I have been working with Angela since February and have been able to lose almost 14 pounds (yayyy me). Now I must figure out how to make smart decisions without being able to cook.

My first stop was Los Angeles for three weeks. I have been here for a week and have made some good and bad decisions. My first day of work I went out for breakfast at the Newsroom Cafe. I was so excited that they made fresh juices. I recently bought a juicer and have been making fresh juices at least once a day.

Another saving grace of being in LA, is that I have a full kitchen. I went to Whole Foods and was able to stock up on fruits and veggies. I was also able to cook. I feel like I have a bit more control over what I am eating.

Now I have faltered a bit off the plan. I have eaten a few fried foods and splurged on Cold Stone. I felt a twinge of regret after each. I feel that this new employment opportunity will be fun and opportunity to really put what I have learned about proper eating habits to the test. I am up for the challenge and will I will be successful.

Here are some travel tips:

• Don’t forget to drink water
• Eat every 3-4 hours
• Plan meals ahead
• Carry healthy snacks
• Don’t forget to exercise

Until the next plane lands....

Belinda

Move to the Beat

Spring Break may have come and gone and you haven’t quite reached your beach bod goals. Well let’s step outside, grab the Ipod and get moving. As the weather heats up, I am starting to see more and more people out running, playing with the kids, sitting on the porch, gardening, etc. We have been cooped inside for months and the sun is screaming for us to come enjoy the warmth. Once outside you realize, yuck I’m sweating (or maybe that’s just me). Well turn your music up a little louder and keep moving to the beat.

Or maybe you strongly dislike the gym and trying to find other physical activity alternatives. You understand the importance of being active but just can’t keep motivated. I have found that it is such a struggle to get to the gym. But once I’m outside or in the gym and I have my earphones in, I’m ready for action. Music can help make even the most dreaded exercises seem fun. I have to catch myself from singing the chorus aloud or bobbing my head uncontrollably to the beat.

Music can help motivate you to keep moving. You can find yourself jamming to the beat and before you realize it, you’ve been exercising for 30 minutes. Costas Karageorghis, a sports psychologist at Britain’s Brunel University, says there are four factors that contribute to a song's motivational qualities: rhythm response, musicality, cultural impact and association. Rhythm response and musicality relate to the actual music you are listening to. While cultural impact and association are dependent our musical preferences and how you respond to certain songs.

Nowadays you can purchase athletic shoes that automatically sync to your Ipod. If you can’t sync your Ipod and Nike shoes, you can add a workout playlist from Pandora or search for workout playlists. You have to find music that you love and focus on the tunes.

The options are endless so the excuses should be minimal. So make yourself a great workout playlist and just bust a move.

Source: http://www.msnbc.msn.com/id/33418663/ns/health-fitness/t/why-music-makes-exercise-easier/#.T3PSB2GPWa8

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.