Client of the Month: Joel Lucibello

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

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

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

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

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

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 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

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

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!

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!

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!

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

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

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

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!

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

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

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!

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!

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

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!

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

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

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

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

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!

The JK Wedding Video - watch more funny videos

Oh Lulu!

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

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

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

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

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

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

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

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

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

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!

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!

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

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.