12 Steps to a Lighter Thanksgiving

Happy Thanksgiving Week!  There is so much to be grateful for.  I am grateful to share with you some tips to help you stay on  the lighter side this holiday.  I am also grateful to share with you a couple of events I'm doing this week that I know will be a great blessing to all who attend.

Tips for a Healthier Thanksgiving:

 Thanksgiving is a holiday centered around family, friends, & feasting (and for some football) as we express our gratitude for our many blessings. There are so many wonderful, positive, uplifting aspects of the holiday. What comes along is over-eating, excess sweets, lots of low levels of physical activity, and thus weight gain. For those who are susceptible to excessive holiday weight gain, this year lets focus on the "Maintain don't Gain" principle. We can avoid being part of the Big Fat problem by incorporating some of the following holiday healthification tips:




* Exercise every day of the week prior to and following the holiday.

* Exercise on Thanksgiving by going for a walk, run, bike ride, hike with friends or family.

*Participate in a Thanksgiving Day Turkey Trot (1-mile fun run/walk, 5K or 10K).

* Rather than just watching football on TV, participate in a friendly game of football with friends & family.

* If you have a tendency to splurge on Thanksgiving day, then be sure that the 2-3 days prior to the holiday you eat very healthy & clean (watch portions, eats lots of fresh fruits & veggies, some whole grains, and very lean proteins). Do the same for 2-3 days following the holiday.

* Be sure not to skip breakfast and/or lunch on Thanksgiving day. Doing so will result in overconsumpion and less likelihood to make healthy food choices. Not to mention meal skipping teaches the body to become an efficient fat storing machine.

* Use a smaller plate for your Thanksgiving Day meal. You will be less likely to overconsume. If you have a tendency to fill your plate with everything that is offered, select the items that special to you. For example, peas & carrots may be foods you could eat any day of the year. If you really love sweet potatoes and cornbread stuffing and these are foods you only ever eat on Thanksgiving, then skip the peas & carrots.

* Eat to the point of satisfaction rather than to the point of "I'm so full, I can't walk". We can eat small frequent meals throughout the day if we don't overconsume. This means more opportunities throughtout the day to enjoy these special holiday foods.

* Eat your calories, rather than drinking your calories. Opt for pure water rather than sodas, juices, alcoholic beverages, hot chocolate, etc. Water is what your body needs & it's calorie free. You can make some yummy flavored water by adding fresh fruit or CPTG essential oils to your water.

* Watch the sauces & gravies. Either skip them altogether or if you must have them, then consume just enough to get the flavor. Skip or go very light on whipped cream. Use the "dip 'n stick" technique rather than pouring your sauces/dressing directly on your food.

* Share a dessert or at least watch your portion size. Desserts are typically loaded with fat, sugar, & calories.

* Healthify your recipes - use applesauce instead of oil in your baking, use evaporated skim milk in place of cream, use more herbs/spices & less butter/oil in cooking, use chicken stock/vegetable stock in place of butter/oil in cooking, use lowfat or nonfat dairy products.

Events of the WEEK

If your week sounds like this...




Wednesday and Thursday:

Its beginning to smell a lot like turkey every where I go. Well the Turkey is not enough, add a ham to bake and glaze, stuffing to make and pies to bake and mashed potatoes too. I’ve been on my feet all day and soon the guest will come. The house is sparkling clean, the decorations hung, I’m worn out and wondering when the cooking will be done.



Friday and Saturday:

Dashing through the stores with a shopping cart or two, trodding down each aisle to find the super deals. My Arms are loaded down with packages and such, that cramping in my hand means I’m carrying too much. The shopping frenzy’s begun and will last almost a month; my head is throbbing from the noise and pressure – oh what fun. Hussle & bussle, hussle & bussle, stressing all the way!



You are invited to a Holiday Haven event on Saturday Nov 27th at 10:30am – noon. Come relax and receive an Aromatouch Hand or Foot Massage - Sure to refresh & renew, restore & revitalize, calm & soothe, invigorate and enliven not only your weary hands and feet but your whole body and mind.

Aromatouch massage reduces stress levels, increases blood flow & circulation, reduces inflammation, stimulates & boosts immune system, promotes whole body homeostatis. Aromatouch Technique developed by world renowned essential oil expert, Dr. David Hill.


How about a stress-less season with more peace, more calm, more joy?... Then stroll on over to the…


Holiday Haven Aromatouch Hand & Foot Massage Party

Date: Saturday November 27th at 10:30am – noon.

Location: 1263 E. Evergreen St. Mesa, AZ 85203

Cost: None – it’s a gift!

Hosted by Melissa Guthrie & Marianne Trask

Space Limited: Please RSVP to mmguthrie@hotmail.com 1.800.775.0712 xt 7015


Event will include healthy snacks, great prizes and gifts for all that attend.


Note: You will have the opportunity to receive an Aromatouch hand/foot massage and learn how to give an Aromatouch hand/foot massage (a great holiday gift for a friend or family member).

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Learn how to optimize fitness, improve athletic performance, and stay healthy & injury-free year round.

How would your fitness training & sports performance be impacted if you could significantly…

· improve metabolic function and increase oxygen uptake

· improve oxygen and nutrient delivery to the cells

· reduce inflammation & oxidative stress associated with exercise, sports training & competing

· speed recovery from hard workouts and athletic injuries

· prevent injuries and boost immunity

· get better, deeper, more rejuvenating sleep

· and much more



Come learn how to maximize your fitness and sports performance naturally through optimal nutrition and the use of certified pure therapeutic grade essential oils.


Maximizing Fitness and Sports Performance with Nutrition and Essential Oils
Date and Time: Tuesday November 23rd 2010 @ 7pm

Location: 3087 E. Redfield Rd Gilbert, AZ 85234 (Higley & Guadalupe)

Presenter: Melissa Guthrie, Fitness & Nutrition Coach

RSVP/Contact: Sharon McDonald 480.275.9767 . Please RSVP as space is limited.

Give-Aways & Healthy Snacks!

 To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach, Fitness Trainer, Health Educator
Healthy Cooking Enthusiast
Competitive Triathlete & Runner