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.