A Thanksgiving Challenge & The Big Fat Problem

Do children come out of the womb screaming “give me soda…I want ice cream…cookie cookie cookie!”? Of course not, the truth is that we as adults are guilty for introducing these low quality, low nutrient, empty calorie foods into our children’s lives. I’ve heard of an experiment in which toddlers ages 2 to 4 were put in a play room which had two tables of food in which the children could partake without restriction. One table had cut up fresh fruit, vegetables and cheese cubes while the other table had chips, cookies, sugary fruit snacks. The experiment revealed that the children naturally migrated to the fresh fruits and vegetables without any adult interaction or coaxing.

In case you’ve not noticed, we have a big, fat problem here in the United States. More than 6 out of 10 people are classified as obese. I’d venture to say that only 1 or 2 people out of 10 are at a healthy weight. Our children are at risk like never before, with 1 out of every 3 children classified as obese. This means our children are on the fast track to developing a myriad of degenerative disease while they are still in their youth and for the first time in hundreds of years, a child born today has a greater likelihood of dying before its parents. We, the adults, are to blame. We set the example by how we eat. The poor food choices we make become the poor choices our children make by default. Our lack of self control and our gluttony become that of our children.

I was recently out for a morning run and I ended up running past an elementary school just before 8am. There were children walking to school and I was baffled to see two overweight children drinking soda pop as they were walking to school. I thought, who taught them to drink soda for breakfast? Most likely it was the adults in their lives.

I have recently attended several family birthday parties and I’ve been amazed as several of my nieces and nephews, who are all under the age 12, have wolfed down 3 bowls full of cake, pies, brownies, and ice cream in one sitting. Who teaches our children to behave this way? The adults in their lives are again guilty.

So as we head into the holiday season, tomorrow being Thanksgiving, the day most noted for total GLUTTONY, I challenge every adult to take some time and reflect on the example your setting for these precious little people who have been put in your stewardship. Consider what it means to truly love another person… does it mean you only want the very best for that person? Does it mean that you want that person to be the healthiest they can be, to be the best they can be? Does it mean you want to protect them from any harm or danger at any cost?

Life is precious and our bodies are a gift from our Creator. Children are a priceless blessing. Isn’t it time that we start taking our own health more seriously and that we set an example and teach our children to care for their bodies like the temple God created them to be? May we all care for ourselves and others in a manner that reflects the love and honor we have for our Creator and for ourselves.

Tips for a Healthier Thanksgiving:

BE active – go for a walk, run, hike or ride a bike. Play a game – like football or Frisbee.
Participate in a Thanksgiving Day Turkey Trot – walk or run, push the baby in the stroller. It is a fun event for the whole family.
Eat sensibly prior to the Thanksgiving Feast. Have a balanced breakfast. Depending on what time the turkey dinner takes place have a balanced snack and/or lunch too.
Eat smaller portions of your favorite holiday foods. Eat to a point of feeling satisfied or just slightly full. You’ll know if you ate the proper amount if you are hungry again in 3 to 4 hours. Now you can take your second helping. If you are not hungry for 6 or more hours after your meal, then you overate in a BIG way.
Use smaller plates. Put your fork down between bites. Eat slowly and chew your food thoroughly.
Focus on family and friends and strengthening your relationships instead of focusing on the food & feasting.

Happy, Healthy Thanksgiving to you!

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner

November Fitness Spotlight

Today I am spotlighting the success of my client, Mickey G. She began working with me at the end of August 2008, after she had been advised by her doctor that she had the preliminary stages of a health issue that could be controlled and even reversed through proper nutrition. During out initial meeting, we discussed Mickey’s goals which included being proactive about her health issue and following a custom meal plan, getting back to a consistent exercise routine, and reducing her body weight. She was not overweight by any means, but she knew where she felt her best and desired to get to and maintain that ideal weight once again. The course of action we devised focused on mainly on nutrition. We determined that after several weeks of her focusing on her nutrition, and then we would put together an at-home exercise routine.

About 3 weeks into the nutrition program, Mickey and I met for a follow up session. She was amazed at how great she felt, how much energy she was experiencing, and how much she was enjoying the more balanced meals. Not to mention, she had lost a few pounds. Her husband happened to stop by during our meeting and it came to my attention that by default he’d been following the nutrition plan as well, and was also experiencing renewed energy and weight reduction. I was delighted that he was beyond just being a supportive spouse, he was engaging right along with Mickey.

I met with Mickey a week ago to take her through the first session of her custom at-home exercise program. She reported that she has reached her goal weight – having reduced her weight by 14 lbs and her husband has reduced his weight by 27 lbs. They are both feeling great, of course looking great, and are sold on the healthy lifestyle they are living.

I am delighted about their success and want to congratulate them on making the decision to improve their health and fitness and taking the consistent action required to reach their goals.

What can you learn from Mickey? Mickey is a mother of six, five of which are still at home. Her children are very actively involved in extra-curricular activities. She home schools and works a job outside of the home. You do not have to be perfect in following the plan; you do have to be consistent. Nutrition alone is a huge component of the fitness pie. To be at your best for your family, your work, and your fellowmen you have to take great care of yourself. You have to make you a priority and take time for your health & fitness.


Congratulations Mickey & Darryl! You are Super Stars!

To Your Best Health,

Melissa Guthrie
BSc Nutritional Science
BSc Exercise Physiology
ACE Certified Personal Trainer/Group Fitness Instructor
New Leaf Certified Metabolic Technician
Triathlete/Runner

Stop The Weight Loss Landslide

Recently I've had several runners ask me how to prevent the landslide of weight loss than can accompany endurance training (especially marathon training). And, YES, it is most the gentleman who have been inquiring on this topic. The bottom line is that the weight loss is occuring because energy output (calories burned) is in excess of energy input (calorie consumption). If you are experiencing this yourself, it is very important that you begin keeping a food/training journal if you are not already doing so. This allows a nutrition professional, like myself, to more easily assess exactly how many calories you require in order to maintain or gain weight.

In order to maintain or if necessary gain weight during endurance training, one must increase calorie consumption to meet or exceed energy expenditure i.e eat more calorie dense foods. Some calorie dense foods to incorporate into your healthy sports nutrition plan include: healthy granola cereal, dried fruit, raw nuts & seeds, all-natural peanut, almond, or cashew butter, kefir, 100% fruit juice, rice milk, oat milk, honey, agave nectar, avocados, olive oil, and flax oil.

Calorie boosting ideas for Breakfast and Snacks:

1. Instead of cooking your oatmeal in water, cook your oatmeal in 100% fruit juice, cows milk or any milk alternative i.e rice milk. Add dried fruit, raw nuts/seeds, flax meal, honey or agave nectar, and/or nut-butter i.e. almond butter to your cooked oatmeal.
2. Choose calorie dense cereals like grapenuts, healthy granola, or shredded wheat. Eat healthy granola cereal as a snack. Top your yogurt with a hearty portion of granola or grapenuts.
3. Make your own healthy trail mix with dried fruit, raw nuts/seeds, dried coconut flakes, and your favorite whole grain cereals i.e Kashi.
4. Pour Kefir on your cereal instead of milk.
5. To boost calories in your shakes/smoothies add any of the following: honey or agave, peanut butter or any nut-butter, kefir, lowfat/nonfat yogurt, lowfat cottage cheese, flax oil or flax meal.
6. Top whole grain toast, french toast, pancakes, waffles with hearty serving of peanut butter and/or 100% maple syrup or 100% fruit spread.

Calorie boosting ideas for Lunch or Dinner:

1. Dip your carrots, celery, banana, and/or apple slices in peanut butter or your favorite nut-butter.
2. Have a glass of milk, kefir, or 100% fruit juice with your meal.
3. Sautee veggies in olive oil. Add a drizzle of olive oil to your deli sandwich.
4. Add avocado and/or nuts/seeds, olives, raisins or craisins to your salads.
5. Add avocado to your sandwiches. Use a hearty, dense whole grain bread (with nuts or seeds) for your sandwiches. Use a large bagel for your sandwich.
6. Use dips, sauces, and spreads such as hummus, pesto, peanut sauce, tapenade. tzatki, etc.

To Your Best Health,

Melissa Guthrie
BSc Nutritional Science
BSc Exercise Physiology
ACE Certified Personal Trainer/Group Fitness Instructor
New Leaf Certified Metabolic Technician
Triathlete/Runner

Hydration Tips For Outdoor Exercisers

The temperatures are dropping around the country, even here in Arizona. What I commonly witness is that as the temperatures drop and winter sets in, outdoor exercisers become more lackadaisical in consuming and/or keeping water with them during their workouts. Why do they do this?

When it is cooler outside, it is not as desirable to drink cold water. When it is warm outside, we are motivated to drink to cool ourselves off. The truth is you can become dehydrated as easily in cool weather as in hot weather. During exercise, we lose body water through sweat and also through breathing. When it is cooler outside, we do not sense that we are sweating as much and thus, we do not feel the need to drink as much. In addition, cool air tends to be drier than warmer air. So during the winter when we breathe, we are losing more water through our exhalation and we are breathing in drier air. During warmer weather, we are typically breathing in moister air, so some of the water we lose through exhalation we recapture when we inhale. When it is warm and our sweat rate is reved up in attempt to keep our body cool, we typically feel the need to drink more.

Remember even mild dehydration will result in a decline in performance. Mild dehydration is extremely difficult to identify while you’re working out. The key is to always have water with you when you workout, regardless of how hot or cold it is. Listen to your body, if you feel the sensation of thirst – DRINK! Thirst is your body’s real-time feedback mechanisml of hydration needs. The sports nutrition recommendations are to consume approximately 4 oz to 8 oz every fifteen minutes of exercise. For exercise sessions lasting 60 minutes or less, plain water is your best bet. Drink UP!!

To Your Best Health,

Melissa Guthrie
BSc Nutritional Science
BSc Exercise Physiology
ACE Certified Personal Trainer/Group Fitness Instructor
New Leaf Certified Metabolic Technician
Triathlete/Runner