nutrition coaching energy fitness tonya tittle

September 3, 2021

Why not ditch the extra calories in traditional processed bread or crackers and opt for healthier options. Most slices of bread are about 67-92 calories each. Having switched over to gluten and dairy free for many years now I have had to find alternatives to these items. I will share some in this post that I find so that you may save calories and possibly consider switching over or maybe even offering guests alternative options.

To make this easier to digest (pun intended) I will simply list a few brands I like and how I might serve. Rarely do I ever recommend just eating even alternative versions by themselves. You will want to pair with a protein and/or veggies to keep the glycemic load down. That means keep your blood sugar from spiking as well as keeping your body more alkaline.

  • Brown Rice tortillas – my go to choice for wraps with eggs, tuna or veggies. Love some vegan cheese melted with eggs and veggies.
  • Nori sheets – raw or roasted and salted – with tuna, eggs or as snack with protein and veggies
  • Street taco size white or yellow corn tortillas – same as above or use like little pizzas and top with vegan cheese, tofu, seafood, olives, peppers and spinach.
  • Cauliflower or Mixed grain gluten and dairy free pizza crust – same as above ingredients.
  • Multigrain crackers (gluten free) available at Costco – with veggies and protein
  • Lettuce Wraps – tuna, salmon, shrimp, eggs, black bean burger patty, peppers and other veggies with hot sauce or low fat salad dressing.
  • Mary’s Gone Crackers (lot’s of flavor choices) – these are very hearty chips, usually paired with veggies and a protein.
  • Blue Diamond brand Nut Thins – pair with tuna or black bean dip
  • Whole grain Brown Rice Cakes (Lundberg Brand) They come in thin stacks or round size and are great for nut butters. They can be used with guacamole or hummus or eaten as a side plain as a sub for crackers or bread.
  • RuGarcia Lentil & Tumeric Crackers, sweet potato, or beet crackers – great by themselves or with a salad. I love to melt vegan cheese and hot sauce and pair with veggies and protein like eggs, lox or seafood.
  • Simple Mills brand Almond Flour Crackers (only if someone else buys these)
  • Organic Carrot Chips (not my favorite but will do in a pinch) dip with black bean dip from sprouts grocery store

Check out your dairy free and gluten free isles at your local grocery stores or online. Ask any gluten free or healthy eaters you know for other suggestions. I’m sure I am missing something and will think of it after posting. In the past 10 years the food industry has really made some great alternatives and responded with lower calorie & less processed options. Don’t be fooled by the latest KETO trend as if you eat higher carb foods for the rest of your meals and go high fat on Keto foods thinking you are doing great then think again. Calories add up no matter how you stack them. Be sensible and look at ingredients and overall fat, carb, fiber, sodium, sugar, protein and total calories. Be sure you can pronounce ingredients.

UPDATE ON THE PLATFORM FOR EXERCISE VIDEOS ON DEMAND FROM ENERGY FITNESS, MEAL PLANS AND NUTRITION COACHING…………..

Thursday I sent over on USB to Seattle with a whopping 120 videos to the developers to upload batch style to the new online platform to be released in Sept or sooner. You will find many options for your fitness level and what equipment you may or may not have as well as easy on the joint exercises for novices or those of you needed to work around injuries.

I have also created a done for you 12 week transformation plan that includes typed workout programs with videos, etc. You can even track your reps and sets on workout cards.

In the meantime you can find Tonya online with Zoom personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.


June 25, 2021

Men have stress no doubt and usually aren’t as good about allowing themselves good self care practices. All too many times the wrong solution is reached for like alcohol, smoking/vaping, fatty foods, destructive behaviors and lack of exercise.

No matter the source, chronic stress has significant effects on the body. Studies have linked it to a variety of health issues involving mood, sleep, appetite, and more.

Only 21.9% of adults in the US make time for light-to-moderate exercise at least five days a week

May these few suggestions bust the stress and get you on the right path.

  1. Consider even just 20 minutes of exercise near daily with bouts of cardio, mobility and strength exercises. Too often men think if they can’t get 45 minutes or more of exercise then it’s just not worth it. Think about exercise and eating the right foods and portion sizes as change that adds up. You may not think you are doing much but think big picture as your accumulated efforts can add up and add extra motivation to keep doing the stress busters for self-care. Exercise releases the feel good chemicals called endorphins that can cause the body to relax which can also help with blood pressure.
  2. Good nutrition helps the body recover from stress. Eating the right foods gets easier after 3 days and better habits can take hold. Recognize your triggers to get off plan. Eat off smaller plates, reduce your portion sizes and minimize snacking. Try eating for your blood type (don’t know yours? donate blood. Consider Supplementation where you fall short. See below choices from Metagenics.
  3.  Be Present…Change What You Can and Accept What You Cannot! Find the good in life and praise it.

Accordingly, we suggest that men look into the following dietary supplements by Metagenics:

  • MetaRelax® features an appealing orange citrus flavor in a dissolvable stick pack and promotes a positive mood, restful sleep, and relaxation.*
  • Tran-Q® is a classic herbal stress management formula designed to promote relaxation.*
  • Adreset® is designed to support resilience and stamina in individuals who are feeling mild weakness and fatigue due to stress.*
  • NuSera® is a chocolate-flavored chewable featuring Lactium, which research suggests promotes a healthy response to stress.*
  • Exhilarin® offers a formula rooted in Ayurvedic tradition, designed to help support energy and stress tolerance.*
  • Adrenogen® pairs raw adrenal concentrate with select B vitamins to encourage a healthy adrenal function.*

Find Tonya online with live personal training/coaching or hire her to write a program for you with your own personalized 4-6 minute demo of each of your custom workouts included. Greenville, South Carolina site to be available this year in the town of Travelers Rest, South Carolina. Stay tuned for more details as we are working on securing a location. Memphis location 552 South Main, Memphis, TN 38103 is no longer onsite for training, massage and nutrition coaching.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness
Owner/Dir. of Training

CLICK HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or Custom strength training program starting at $75.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.