tag:blogger.com,1999:blog-377230332024-03-08T16:13:17.243-08:00Fitness Forum: Eat Right! Train Smart! Live Well!Welcome to the Fitness Forum! As a fitness and nutrition professional it is my mission to educate, inspire, and empower you in how to live the healthiest, happiest, most fulfilling life possible. Achieving ideal health and fitness is a life long journey, not a destination. Congratulations on making the decision to take your life and health to the next level. Let the journey begin! -- Melissa GuthrieUnknownnoreply@blogger.comBlogger48125tag:blogger.com,1999:blog-37723033.post-65642842966710646732011-04-27T20:51:00.000-07:002011-04-27T21:06:09.000-07:00SnS Weight Management Program<div style="text-align: center;"><strong><span style="background-color: white; color: yellow; font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><u></u></span></strong><span style="background-color: #d9ead3;"></span></div><div style="text-align: center;"><u><strong><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Slim and Sassy Weight Management Program </span></strong></u><br />
</div><div style="text-align: center;"></div><div style="text-align: center;">Let me say to all the guys out there, before you turn and run the other direction I want you to know that this is equally the Slim 'n Studly Weight Management program. In fact, the men that are using the SnS Metabolic blend and associate nutritional products are experiencing phenomenal results. Men and women, I invite you both to read on and learn more about the program I'm using to assist thousands of individuals in achieving and maintaining their Ideal Body Weight! <br />
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I recognize that you may not yet have all of the items noted in the full protocol, so you will follow it according to what you have. The SnS products are not quick fixes or the magic bullet to fast fat reductoin - they are tools to accelerate the process and get your body functioning the way it is suppose to.</div><br />
Remember that your daily habits are critical to success with your nutrition accounting for 85-90% of your results and exercise accounting for 10-15% of your results. Follow the principle of eating the right food, in the right amount, at the right times in order to optimize your metabolism and achieve optimal health. Increase exercise and/or physical activity to at least 30 minutes per day - incorporate cardiovascular exercise, strength training, and flexibility/stretching. If you have questions or feel like you need more customization of your regimen, please let me know. <br />
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For the individuals who choose to engage in the full Slim 'n Sassy Weight Management program, you are able to receive whatever nutrition and fitness coaching you need from me at no charge. This includes custom meal plans, exercise program design, nutrition coaching sessions and accountability check-in calls, and more. I am committed to your success!<br />
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<div style="text-align: center;"><strong><u><span style="color: #fce5cd;">SNS Weight Management Program Protocol </span></u></strong></div><br />
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Slim ‘n Sassy Metabolic Blend is a proprietary blend of Certified Pure Therapeutic Grade Essential Oils designed to enhance your weight management efforts by aiding the metabolic system to function optimally. If body weight is not an issue for you, SNS will still be important to the health of your metabolism and the nutritional cleansing of toxins from your body. <br />
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In brief, <span style="color: #ffe599;">Cinnamon bark oil</span> helps to improve insulin sensitivity and thus improve carbohydrate metabolism which helps to ensure more stable blood sugar levels. Stable blood sugar leads to less dramatic appetite and less cravings for unhealthy foods. <br />
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<span style="color: #ffe599;">Peppermint oil</span> aids in healthy digestion and increases satiety which means you are less likely to get post-meal cravings. Healthy digestion also means better nutrient absorption. <br />
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<span style="color: #ffe599;">Ginger oil</span> is not only an important digestive aid it also increases lipolysis or the break down of fat cells. <br />
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<span style="color: #ffe599;">Grapefruit oil</span> is well known as an appetite thermostat, meaning it helps keep your appetite in check. In addition, grapefruit oil increases lipolysis and decreases adipogenisis (the creation of new fat cells) and it is a natural cleansing and detoxing agent. <br />
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<span style="color: #ffe599;">Lemon oil</span> is a powerful detoxifier and cleanser so it helps to improve liver function and it promotes the release of toxic fat cells (these are those stubborn fat cells that won’t budge no matter how hard you try). Lemon oil also is a powerful agent for increasing lipolysis and decreasing adipogenisis. <br />
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<strong><u><span style="color: #fff2cc; font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Daily Protocol: </span></u></strong><br />
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· 3-5 drops in 16-24 oz of water 3-5 times per day. You can just always keep a few drops of SNS in your water and sip throughout the day for a total of about 20-30 drops per day. It is okay and in some cases strongly advized to start at lower initial intake and work up to the 20-30 drops/day. <br />
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· 6-10 drops in empty gel caps 3 times per day or 3-5 drops in empty gel cap 5-6 times/day. You can get empty gel caps at most health food stores or pharmacies or at www.aromatools.com. Note: ingest gel cap as soon as you fill them. <br />
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· Some individuals will choose to apply SNS topically in addition to one of the above mentioned oral consumption protocol. You can simply pour a few drops into your hand and apply to abdomen, buttocks, thighs, or bottoms of the feet. You can also use a carrier oil such as extra virgin olive oil or fractionated coconut oil. <br />
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<span style="color: #f9cb9c; font-family: Verdana, sans-serif; font-size: large;"><u>Daily</u></span> = Lifelong Vitality Pack (VMz, xEO Mega, Alpha CRS+), Slim 'n Sassy (~20-30 drops), Terrazyme capsules or DigestZen oil, Trim Shake or JP Complete Shake (1-2 per day maximum or 1 every other day minimum). You can use any other oils daily/weekly as you require. <br />
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<span style="color: #f9cb9c; font-family: Verdana, sans-serif; font-size: large;"><u>Monthly</u></span> = Nutritional Cleansing & Detox for Optimal Health & Weight Management<br />
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Month 1 = Zendocrine capsules & Zendocrine oil <br />
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Month 2 = GX assist + PB assist <br />
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Month 3 = Gx assist + PB assist <br />
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Month 4 = Zendocrine capsules & Zendocrine oil <br />
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Month 5 = Gx assist + PB assist <br />
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Month 6 = Gx assist + PB assist <br />
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Month 7 = Zendocrine capsules & Zendocrine oil <br />
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Month 8 = Gx assist + PB assist <br />
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Month 9 = Gx assist + PB assist <br />
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ETC....<br />
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To Your Success, <br />
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Melissa Guthrie <br />
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MBS Development Group/ Triumph Training<br />
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Nutrition Coach, Fitness Trainer, Health Educator, Healthy cooking Enthusiast, Athlete <br />
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Tel: 800.775.0712 ext 7015<br />
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<div align="center"></div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-37723033.post-43950602382253486412011-03-10T10:02:00.000-08:002011-03-10T10:08:58.914-08:00Vitamin & Mineral Supplements: What's Essential?Are vitamin and mineral supplements really necessary? Can they really improve vitality & longevity? <br />
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As a nutrition and fitness professional, I’ve been studying micronutrients and supplements for over 15 years. I have people ask me the following questions on a weekly and sometimes daily basis. Can you identify? <br />
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<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong>• I’m confused about vitamin/mineral supplements. I hear conflicting advice from different sources. </strong></span><strong><br />
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<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong></strong></span><br />
<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong>• Do supplements really work; will they really make a difference in my health?</strong></span><strong><br />
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<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong></strong></span><br />
<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong>• Can’t I get all the nutrients I need by eating really healthy? </strong></span><strong><br />
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<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong></strong></span><br />
<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong>• At what age is it necessary and/or safe to begin taking a supplement? </strong></span><br />
<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong></strong></span><br />
<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong>• Are all supplement brands created equal? </strong></span><strong><br />
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<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong></strong></span><br />
<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong>• There are so many different vitamin, mineral, and nutrient supplements on the market, how do I know what I should be taking?</strong></span><strong><br />
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<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong></strong></span><br />
<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong>• How do I know I’m getting the best quality supplements? </strong></span><strong><br />
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<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong></strong></span><br />
<span style="background-color: #6aa84f; color: #ffd966; font-family: Verdana, sans-serif; font-size: x-small;"><strong>• Supplements seem pretty expensive, is there a way that I can get what I really need without paying a fortune? </strong></span><br />
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If you would like to have these questions answered for yourself, then you are invited to join us for a special doTerra Lifelong Vitality Program webinar on <strong><u><span style="color: black;">Saturday March 12th at 9am PST/10am MST/11am CST/noon EST.</span></u></strong> You must pre-register below. This is an open webinar and you are welcome to invite others to register and attend. <br />
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1. Please join my Webinar. <br />
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https://www1.gotowebinar.com/register/630698641 <br />
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2. You will be connected to audio using your computer's microphone and speakers (VoIP). A headset is recommended. <br />
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Or, you may select "Use Telephone " after joining the Webinar. <br />
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Dial +1 (484) 589-1011 <br />
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Access Code: 324-103-067 <br />
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Audio PIN: Shown after joining the meeting <br />
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Webinar ID: 630-698-641 <br />
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Presented by Melissa Guthrie, BSc, ACE – Nutritionist, Fitness Trainer, Health Educator.<br />
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To Your Best Health,Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-89615112806629566002010-12-13T08:31:00.000-08:002010-12-13T08:33:46.021-08:00Double Your Weight Loss Starting NowMany people think that gaining weight during the holidays is inevitable. I talk to people all of the time who accept holiday weight gain as a natural part of the season as much as they expect to see Christmas decorations in the stores. Unhealthy weight gain at any time of the year is not natural, nor desirable. In fact, the ideal is to maintain not gain. I have even coached hundreds of people in how to shed excess body fat during the holidays without feeling deprived or missing out on the foods they love. The key is the right foods, in the right amount, at the right time….<strong><span style="color: #f4cccc;">Balanced Nutrition</span></strong>. <br />
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In addition, there is one super simple activity that can make a HUGE difference in not only whether or not you gain weight, studies show that it can help you double your weight loss (even during the final two months of the year!). <br />
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<strong><span style="color: #ffe599;">What is the secret?</span></strong> <strong><span style="color: #eeeeee; font-size: large;">Bite It & Write It!!</span></strong> A 2008 study published in the American Journal of Preventive Medicine shows that by tracking your daily food intake in a "food journal" may double your weight loss efforts. <br />
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Researchers from Kaiser Permanente's Center for Health Research performed a study on 1,685 overweight and obese adults (men and women), whose average weight was 212 pounds. The researchers advised participants to adhere to a reduced-calorie eating plan ( DASH eating plan ) and had them record their daily food intake and their daily/weekly minutes of exercise. <br />
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After 20 weeks, the average weight loss was 13 pounds per person. In addition, researchers discovered that the more participants recorded what they ate, the more weight they lost in the end. Participants who did not keep a food diary lost about 9 pounds over the course of the study, while those who recorded their food intake six or more days per week lost 18 pounds—twice as much as those who didn't track any food!<br />
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If you’d like to learn more about achieving and maintaining your ideal body weight, you’ll want to attend…..<br />
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<div style="text-align: center;"><span style="color: #ffe599; font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong>Get a Jump Start on the New Years Weight Loss Resolution & </strong></span></div><div style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br />
<strong><span style="color: #ffe599;"></span></strong></span></div><div style="text-align: center;"><span style="color: #ffe599; font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong>Experience a Healthy Lifestyle Revolution.....</strong></span></div><br />
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<u><strong><span style="color: #f9cb9c;">Simple Steps to Achieve & Maintain Your Ideal Body Weight</span></strong></u><br />
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Healthy, Permanent weight reduction through….<br />
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• Reducing toxic load and releasing stubborn toxic fat.<br />
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• Increasing fat metabolism and improving overall metabolic function. <br />
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• Eliminating unhealthy food cravings & developing an appetite thermostat. <br />
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• Developing a simple, healthy balance of proper nutrition & physical activity. <br />
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<u><strong><span style="color: #d9d2e9;">Achieving & Maintaining Ideal Body Weight with Proper Nutrition & Essential Oils </span></strong></u><br />
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<strong><span style="color: #444444;">Date & Time:</span></strong> Thursday December 16th @ 7pm - 8:15pm<br />
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<strong><span style="color: #444444;">Location:</span></strong> 4307 E. Blue Sage Court Gilbert, AZ 85297<br />
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<span style="color: #444444;"><strong>Class Instructor:</strong></span> Melissa Guthrie - Fitness Trainer, Nutrition Coach, Health Educator, & Competitive Triathlete<br />
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<strong><span style="color: #444444;">Contact/RSVP:</span></strong> Jodi Lewis 480.213.6551 or Melissa Guthrie 1.800.775.0712 xt 7015 (Please RSVP!)<br />
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We look forward to having you attend. You are welcome to bring additional guests with you. <br />
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Gift Drawing & Healthy Snacks Provided. <br />
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Taught by Fitness, Nutrition Specialist, Health Educator - Melissa Guthrie. In addition to having two college degrees in Exercise Physiology and Nutritional Science, Melissa was once the fat kid and has achieved her ideal body weight and has maintained it for over 14 years. <br />
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To Your Best Health, <br />
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Melissa Guthrie <br />
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<div style="text-align: center;"></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-21988191601106332182010-11-23T13:54:00.000-08:002010-11-23T14:01:58.994-08:0012 Steps to a Lighter ThanksgivingHappy 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. <br />
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<strong><span style="color: #ffe599;">Tips for a Healthier Thanksgiving:</span></strong><br />
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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: <br />
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* Exercise every day of the week prior to and following the holiday. <br />
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* Exercise on Thanksgiving by going for a walk, run, bike ride, hike with friends or family. <br />
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*Participate in a Thanksgiving Day Turkey Trot (1-mile fun run/walk, 5K or 10K). <br />
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* Rather than just watching football on TV, participate in a friendly game of football with friends & family. <br />
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* 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. <br />
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* 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. <br />
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* 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. <br />
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* 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. <br />
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* 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. <br />
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* 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. <br />
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* Share a dessert or at least watch your portion size. Desserts are typically loaded with fat, sugar, & calories. <br />
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* 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. <br />
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</div><div style="text-align: center;"><u><span style="color: #ffe599; font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Events of the WEEK </span></u></div><br />
If your week sounds like this... <br />
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<strong><span style="color: #f9cb9c;">Wednesday and Thursday: </span></strong><br />
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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. <br />
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<span style="color: #f9cb9c;"><strong>Friday and Saturday: </strong></span><br />
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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! <br />
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You are invited to a <strong><span style="color: #f4cccc;">Holiday Haven event on Saturday Nov 27th at 10:30am – noon</span></strong>. 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. <br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">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.</span><br />
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<strong><span style="color: #f4cccc;">How about a stress-less season with more peace, more calm, more joy?...</span></strong> Then stroll on over to the… <br />
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<span style="color: #d9d2e9;"><strong>Holiday Haven Aromatouch Hand & Foot Massage Party</strong></span><br />
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<strong><span style="color: black;">Date:</span></strong> Saturday November 27th at 10:30am – noon. <br />
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<strong><span style="color: black;">Location:</span></strong> 1263 E. Evergreen St. Mesa, AZ 85203<br />
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<strong><span style="color: black;">Cost:</span></strong> None – it’s a gift! <br />
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Hosted by Melissa Guthrie & Marianne Trask <br />
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Space Limited: <strong><span style="color: black;">Please RSVP</span></strong> to mmguthrie@hotmail.com 1.800.775.0712 xt 7015<br />
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Event will include healthy snacks, great prizes and gifts for all that attend. <br />
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<strong><span style="color: #f4cccc;">Note:</span></strong> 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). <br />
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<div style="text-align: center;"> *************** </div><div style="text-align: center;"><br />
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</div><div style="text-align: center;">Learn how to optimize fitness, improve athletic performance, and stay healthy & injury-free year round. </div><br />
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How would your fitness training & sports performance be impacted if you could significantly…<br />
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· improve metabolic function and increase oxygen uptake<br />
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· improve oxygen and nutrient delivery to the cells<br />
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· reduce inflammation & oxidative stress associated with exercise, sports training & competing<br />
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· speed recovery from hard workouts and athletic injuries<br />
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· prevent injuries and boost immunity<br />
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· get better, deeper, more rejuvenating sleep<br />
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· and much more<br />
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Come learn how to maximize your fitness and sports performance naturally through optimal nutrition and the use of certified pure therapeutic grade essential oils.<br />
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<strong><span style="color: #fff2cc; font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Maximizing Fitness and Sports Performance with Nutrition and Essential Oils </span></strong><br />
<strong><span style="color: black;">Date and Time:</span></strong> Tuesday November 23rd 2010 @ 7pm <br />
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<strong><span style="color: black;">Location:</span></strong> 3087 E. Redfield Rd Gilbert, AZ 85234 (Higley & Guadalupe) <br />
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<strong><span style="color: black;">Presenter:</span></strong> Melissa Guthrie, Fitness & Nutrition Coach<br />
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<strong><span style="color: black;">RSVP/Contact:</span></strong> Sharon McDonald 480.275.9767 . Please RSVP as space is limited. <br />
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Give-Aways & Healthy Snacks! <br />
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</div> To Your Best Health, <br />
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Melissa Guthrie <br />
Triumph Training <br />
Nutrition Coach, Fitness Trainer, Health Educator<br />
Healthy Cooking Enthusiast<br />
Competitive Triathlete & RunnerUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-77281321835999140062010-10-26T20:13:00.000-07:002010-10-26T20:18:48.704-07:00How Cool Are Cucumbers?Until I began studying nutritional biochemistry, I didn't think cucumbers were very cool at all. I saw them as a pretty unimportant vegetable. Boy! was I mistaken. Cucumbers are now a top pick in my book and a vegetable I've listed on my top 25 Super Foods list. <br />
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<strong><span style="color: yellow;">So What's So Cool About Cucumbers?</span></strong> They are a great food for anybody, they are a super food for athletes! <br />
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Cucumbers are a great source of <strong>vitamin C</strong> and caffeic acid which are great for soothing skin irritations and reducing swelling - a natural anti-inflammatory. Of course, vitamin C is important for a strong immune system. In addition, cucumbers are rich in <strong>potassium and magnesium</strong>, two nutrients that help us with electrolyte balance and bone health. They contain a mineral called <strong>silica </strong>which is essential to healthy connective tissue - intracellular connective tissue, muscles, tendons, ligaments, cartilage, & bone. <br />
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Because of the high water content in cucumbers it is naturally hydrating. Hydration is vital to everyone, especially since the majority of people are in a constant state of mild dehydration. Most people simply do not consume enough pure water. Their high water content also makes them very alkaline so they hekp combat internal acidity. This in turn helps with disease prevention, strengthens the immune system, helps lower high blood pressure, and helps prevent osteoporosis and/or maintain a healthy bone density. <br />
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Cucumbers can be used topically to soothe the skin, especially sunburned skin. They help prevent water retention. And when they are eaten skin and all - they provide a great source of dietary fiber which helps with digestion and maintaining a clean, healthy colon. <br />
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So I would say if you like cucumbers - eat up! <br />
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<u><strong>Upcoming Events </strong></u><br />
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<strong><span style="color: yellow;">Boosting Immunity and Natural Healing with Nutrition and Essential Oils </span></strong><br />
Thursday Oct 28th 7:00 - 8:30pm <br />
1263 E. Evergreen St. Mesa, AZ 85203 <br />
Seating is limited, please RSVP to 800.775.0712 ex 7015 <br />
Special Gift for 1st 5 guests <br />
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<span style="color: cyan;">Maximizing Sports Performance with Nutrition and Essential Oils </span><br />
Saturday Oct 30th 6:15 - 6:45 AM (yep, early in the morning) <br />
Freestone Park in Gilbert, AZ (Lindsey Rd, btwn Guadalupe & Elliot) <br />
Optional Group Run with the 1st Marathon Running Group to follow (~7:00 am) <br />
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<br />
<span style="color: #ea9999;">Achieving and Maintaining Ideal Body Weight with Nutrition and Essential Oils </span><br />
Thursday Nov 4th 7:00 - 8:30 pm <br />
Location: TBA <br />
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********** <br />
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To Your Best Health, <br />
<br />
Melissa Guthrie <br />
Fitness Trainer, Nutrition Coach, Competitive Athlete, Healthy Cooking Enthusiast <br />
BSc Nutritional Science, BSc Exercise PhysiologyUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-63077963341101476372010-10-12T16:25:00.000-07:002010-10-12T17:10:29.488-07:00What Do You Want to Know About Healthy Weight Loss, Balanced Nutrition, & Sports Performance?<p>I am continually amazed at how in a time in world history where we have instant access to information about any topic, we are at large a society still living in the dark ages when it comes healthy living. It is my personal mission to learn all I can so I can teach all I can and thus empower people with the solutions they seek and help them achieve their goals as they relate to health, fitness and body weight.<br /><br />I'm taking my business on the road to teach and empower people around the globe - it is my mission to reach as many people as possible and make a positive difference for them. This week I'm in Arizona presenting on the following 3 topics. I invite you to join me. </p><ul><li><span style="color:#ffcc99;">Balanced Sports Nutrition to Optimize Training, Performance & Recovery</span> </li><li><span style="color:#ffff99;">Maximizing Sports Performance & Fitness with Nutrition & Essential Oils </span></li><li><span style="color:#99ff99;">Simple Steps to Achieve & Maintain Ideal Body Weight with Nutrition & Essential Oils<br /></span><br />Details about each event is found below:<br /><br /><br /><strong><span style="font-family:georgia;color:#ffcc66;">Attention runners, walkers, & sports enthusiasts!</span></strong> </li></ul><p align="left">Your nutrition habits can not only make or break your day to day training, they can be the primary difference between a stellar race day and a race day disaster. You are training hard, don't leave your results to chance. Come learn how proper nutrition will help you to get the most out of your training, to optimize your event performance, and recover better than ever before?<br /><br /><br />....Sole Sports invites you to a special evening with sports nutritionist & fitness trainer - Melissa Guthrie, BSc Exercise Physiology & Nutrition & Science.<br /><br /><br /><strong><span style="font-family:arial;"><span style="color:#ffcc99;">Balanced Nutrition for Optimal Training, Competition, & Recovery</span><br /></span></strong><br /><br /><strong>By attending this event you will:<br /></strong>* better understand your body's nutrient requirements before, during and after exercise.<br />* learn what foods every runner/walker should consume for better health, faster recovery, & optimal performance.<br />* gain greater insights into how to determine the right foods in the right amount at the right time.<br />* and more!<br /><br /><span style="color:#ffff99;">Date:</span> Thursday October 14, 2010<br /><span style="color:#ffcc99;">Time:</span> 7:00pm (if you'd like to join the group walk/run it starts at 6:30pm)<br /><span style="color:#99ff99;">Location:</span> Sole Sports Running Zone 6941 N. Hayden Ste B-4, Scottsdale, AZ 85250<br />www.solesportsrunning.com<br /><br /><br /><br />*************<br /><br /><span style="color:#ffff99;"><strong>Learn how to optimize fitness,<br />improve race times, and stay injury-free with<br />the Essential Sports Performance Edge.</strong><br /></span><br /><strong><span style="font-size:85%;"><span style="color:#99ffff;">How would your fitness training & sports performance be impacted if you could significantly…</span><br /></span></strong><span style="font-family:courier new;font-size:85%;"><span style="font-family:times new roman;">*improve metabolic function and increase oxygen uptake<br />*improve oxygen and nutrient delivery to the cells<br />*reduce inflammation & oxidative stress associated with training & competing<br />*speed recovery from hard workouts and athletic injuries<br />*prevent injuries and boost immunity<br />*get better, deeper, more rejuvenating sleep<br />*and much more</span><br /></span><br />Come learn how to maximize your fitness & sports performance naturally through proper nutrition and the use of certified pure therapuetic grade essential oils.<br /><br /><br /><strong><span style="font-family:arial;"><span style="color:#99ff99;">Maximizing Sports Performance & Fitness with Nutrition & Essential Oils</span><br /></span></strong><br /><strong><span style="color:#ffcc99;">Date & Time:</span></strong> Friday October 15, 2010 @ 7pm – 9pm<br /><strong><span style="color:#ffff99;">Location:</span></strong> 1263 E Evergreen Street. Mesa, AZ 85203 (Brown & Stapley)<br /><span style="color:#99ffff;"><strong>Class Length:</strong></span> approx. 90 minutes<br /><strong><span style="color:#ffcc99;">RSVP:</span></strong> call 800.775.0712 xt 7015, email mmguthrie@hotmail.com to RSVP . Space is limited.<br /><strong>Door Prizes and Give-Aways & Healthy Snacks!</strong><br /><br /><br />***********************************<br /><br /><strong><span style="color:#ffcc99;"><span style="font-size:130%;">Slim ‘n Fit Seminar Series</span> </span></strong>Announces a Free Introductory Education Class…<br /><br /><span style="font-family:verdana;font-size:130%;color:#ffccff;"><strong>Simple Steps to Achieve & Maintain Your Ideal Body Weight</strong></span><br /><br /><strong><span style="font-family:arial;">Healthy weight reduction through….</span></strong><br /><span style="font-family:times new roman;font-size:85%;">* Reducing toxic load and releasing stubborn toxic fat.<br />* Increasing fat metabolism and improving overall metabolic function.<br />* Eliminating unhealthy food cravings & developing an appetite thermostat.<br />* Developing a simple, healthy balance of proper nutrition & physical activity.</span><br /><br /><br /><br /><strong><span style="color:#ffffcc;">Date & Time:</span></strong> Saturday October 16, 2010 @ 10 am – noon<br /><br /><strong><span style="color:#99ff99;">Location</span></strong>: 1263 E. Evergreen Street Mesa, AZ 85203 (Brown & Stapley)<br /><br /><strong><span style="color:#ffcccc;">Class Length:</span></strong> approx. 1 ½ - 2 hrs (optional bonus Start Right training class from 1-2pm)<br /><br />Door Prizes, Give-Aways, & Healthy Snacks Provided.<br /><br />We look forward to having you attend. You are welcome to bring additional guests with you. Please RSVP to 1.800.775.0712 xt 7015 or mmguthrie@hotmail.com as space is limited.<br /><br /><br /><br />All Classes Taught by Fitness & Nutrition Specialist, Melissa Guthrie. In addition to having two college degrees in Exercise Physiology & Nutritional Science, Melissa was once the fat kid and has achieved her ideal body weight and has maintained it for over 14 years. Melissa is also a competitive runner and triathlete. For more info regarding Melissa visit www.gettingfitwithmelissa.com and www.journeytothegold.com<br /><br /><br />To Your Best Health,<br /><br /><br /><br /><br />Melissa Guthrie<br />MBS Development Group<br />Nutrition Coach & Fitness Trainer<br />Tel: 800.775.0712 ext 7015<br /><a href="http://www.gettingfitwithmelissa.com/">http://www.gettingfitwithmelissa.com/</a><br />Eat Right. Train Smart. Live Well.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-82783911488572482662010-08-31T12:03:00.000-07:002010-08-31T12:27:16.788-07:00What Does It Take to Achieve & Maintain Ideal Body Weight?<span style="color:#33ff33;"><strong>What does it take to achieve and maintain ideal body weight? </strong><br /></span><br />There are no magic pills, no effortless elixirs, no quick fixes. It does take effort, it does take commitment, it does take discipline, it does take action. So now that we’ve got that out of the way, let me share with you the good news.<br /><br />I went through my own journey to achieving and maintaining ideal body weight. It began at the age of 12 when I came to my breaking point and decided that I was not going to be the fat kid any longer. Through my own initiative I started a daily exercise program and began a self-study course in nutrition. I didn’t have much professional assistance – what can you do at twelve years of age? Can’t drive, no job, no money, can’t get a gym membership, etc. So doing the best I could with the resources I had, my journey to ideal weight took about 6 years. The great news is I did it!<br /><br />I achieved my ideal body weight during my freshman year of college and have maintained it now for over 14 years. And because of what I know and the healthy lifestyle habits that have become who I am, not just what I do I will be able to maintain my ideal weight for the rest of my life. Now that is complete FREEDOM, especially compared to the bondage I lived in as a fat, unhappy, self-conscious, unhealthy kid.<br /><br />Of course, my own experience led me to dedicate my life to the study of fitness and nutrition, including two degrees in nutritional science and exercise physiology. I feel one of my life’s purposes is to bless and serve people all over the world, of all ages in leading the healthiest lives possible as well as achieving and maintaining ideal body weight. Fortunately, I have been able to create and to discover resources that can aid and assist people in reaching their goals much more quickly than I did. I will be sharing some of what I’ve found this evening on a special webinar .<br /><br /><strong><span style="color:#33ff33;">“Achieving and Maintaining Ideal Body Weight with Proper Nutrition & Essential Oils” Webinar</span></strong><br /><br /><span style="color:#ffff99;">Date:</span> Tuesday August 31st at 6pm PST/7pm MST/8pm CST/9pm EST<br /><span style="color:#ffcccc;">Location:</span> Where ever you are – it’s a Webinar!<br /><span style="color:#ffff99;">Please Pre-Register</span> by going to: https://www2.gotowebinar.com/register/713601411<br /><br />The hope of achieving and maintaining an ideal body weight can be a struggle and seem like the impossible dream for many individuals of all ages.<br /><br />Join us for a special Look Young, Feel Young webinar event in which we will be discussing simple steps to achieving and maintaining ideal body weight through proper nutrition and the use of certified pure therapeutic grade essential oils.<br /><br />Presented by Melissa Guthrie, BSc Exercise Physiology & Nutritional Science, Fitness Trainer & Nutrition Coach.<br /><br /><br /><br />To Your Best Health,<br />Melissa Guthrie<br />Triumph Training Nutrition Coach & Fitness Trainer<br />Health & Wellness Educator<br />Healthy Cooking Enthusiast<br />Competitive TriathleteUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-45392849932697238362010-06-10T10:17:00.000-07:002010-06-10T10:28:46.784-07:00Summer Slim ‘n Fit Seminar Series<div align="center"><span style="color:#33ff33;"><strong>Announcing a Free Introductory Education Class…</strong><br /></span><br /><br /><span style="font-size:130%;"><strong><span style="font-family:verdana;color:#ffff33;">Simple Steps to Achieve & Maintain Your Ideal Body Weight</span></strong><br /></span><br /><strong><span style="color:#ffcc99;">Healthy weight reduction through….</span></strong><br /><br />• Reducing toxic load and releasing stubborn toxic fat.<br />• Increasing fat metabolism and improving overall metabolic function.<br />• Eliminating unhealthy food cravings & developing an appetite thermostat.<br />• Developing a simple, healthy balance of proper nutrition & physical activity.<br /><br />Taught by Fitness & Nutrition Specialist, Melissa Guthrie. In addition to having two college degrees in Exercise Physiology & Nutritional Science, Melissa was once the fat kid and has achieved her ideal body weight and has maintained it for over 14 years.<br /><br /><br /><strong><span style="color:#ffffff;">Class Details:</span></strong><br /><strong><span style="color:#ffffff;">Date & Time:</span> </strong><span style="color:#ffff99;">Saturday June 12, 2010</span> @ 11am MST<br /><strong><span style="color:#ffffff;">Location:</span></strong> Richardson Home @ 2184 E. 1710 S. Spanish Fork, UT 84660<br /><strong><span style="color:#ffffff;">Class Length:</span></strong> approx. 1 hour<br /><br /><br />We look forward to having you attend. You are welcome to bring additional guests with you. <strong><span style="color:#ffff99;">Please RSVP</span></strong> to Jen or Rod Richardson Jen@rodalan.com or Rod@rodalan.com<br /><br /><br /><br />To Your Best Health,<br /><br />Melissa Guthrie<br />Triumph Training<br />Nutrition Coach and Fitness Trainer</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-3949921534488902282010-05-31T13:08:00.000-07:002010-05-31T13:15:05.742-07:00New Recipes for Healthy SaladsToday is the final day of May and in case you didn’t know <strong><span style="color:#ffff99;">May is National Salad Month</span></strong>. I have been creating and enjoying fabulous salads all month. Here are just a few. Fortunately, you’ll be able to enjoy many of my favorite salads in my soon to be released cookbook. You’ll notice amounts are approximate. I am a recipe creator and the first time I create something I go by feel, so amounts have not yet been dialed in. However, I enjoyed these salads so much I wanted to share it right away.<br /><br /><strong><span style="color:#ffff99;">Creamy Black Bean & Corn Salad</span></strong><br /><br /><ul><li>1 (15 oz) can Black Beans, drained & rinsed</li><li>~ ½ cup sweet Corn, canned & drained or frozen, thawed</li><li>~ ½ - 2/3 cup Lowfat or fat free cottage cheese</li><li>~ 2/3 to ¾ cup Chunky Salsa</li><li>~ ½ cup Diced bell pepper, red or green</li><li>~1/4 cup Canned Green chiles, optional </li><li>~1/4 - 1/3 cup chopped green onion, optional </li><li>~ 1/2 to 1 TBS Taco Seasoning, optional </li><li>~ ¼ to ½ tsp Cumin, optional </li></ul><p>In bowl, combine all ingredients. Stir to combine. Can be eaten as is or as a dip or atop a bed of leafy greens. Can be eaten cold or hot. </p><p><strong><span style="color:#99ff99;">Balsamic Broccoli Cauliflower Salad</span></strong></p><ul><li>1 ½ cups Fresh Broccoli florets, cut small </li><li>1 ½ cups Fresh Cauliflower florets, cut small</li><li>~ ¾ to 1 cup Shredded carrots</li><li>~ 1 – 1 ½ cup Shredded green or purple cabbage, optional </li><li>~ 1/3 to ½ cup Raisins or craisins</li><li>~ 1/3 to ½ cup Slivered raw almonds, chopped raw walnuts, or raw sunflower seeds</li><li>~ ½ cup Plain nonfat yogurt</li><li>~ 1/3 – ½ cup Mayo, light or nonfat</li><li>~ 1 to 2 TBS Balsamic vinegar</li><li>Sea Salt, to taste</li><li>~ 1 TBS EVOO, optional </li><li>~ 1 TBS honey or agave nectar, optional </li></ul><p>In large bowl toss together vegetables. In separate small to medium bowl, combine plain nonfat yogurt, mayo, balsamic vinegar, sea salt, and EVOO and honey, if desired. Pour dressing over vegetables and toss to coat. Then add raisins or craisins and nuts mix until combined. Enjoy. </p><p> </p><p>When you make these salads, I'd love to get your feedback. </p><p> </p><p>To Your Best Health, </p><p>Melissa Guthrie </p><p>Triumph Training Nutrition Coach & Fitness Trainer</p>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-37723033.post-57801596396440004112010-05-11T18:43:00.000-07:002010-05-11T18:49:18.062-07:00Take a Tip for your DayTake a Tip for Your Day<br /><br /> Sometimes making improvements in our lives, our health, our fitness, and our nutrition can seem overwhelming. I always advocate just making one small improvement at a time. To attempt to make a complete overhaul is almost always a recipe for frustration and failure. Below you’ll find several simple actions you can take to improve your health one small step at a time.<br /><br /><strong><span style="color:#ffff99;">Tip for Improving Hydration:</span></strong><br /><br />Most people are walking around in a mild state of dehydration; few people drink enough water. Water helps remove toxins and keeps the metabolism running optimally. #1 - first thing after you wake up drink 16 oz of pure water. #2 - replace one non-water beverage with 16 oz of pure water each day. #3 Work up to 10 to 12 8oz glasses of pure water each day.<br /><br /><strong><span style="color:#ffff99;">Tip for Increasing Fiber Intake:</span></strong><br /><br />Fiber is essential to a healthy colon, helps you feel fuller longer, helps maintain steady blood glucose levels, & aids in weight loss/weight maintenance. Adults require 25-35gm of fiber/day. 100% Whole grains, beans/legumes, fresh fruits & veggies, & flax are great sources of fiber. Replace refined, processed foods with more wholesome, fiber rich whole foods.<br /><br /><strong><span style="color:#ffff99;">Tip for Eating More Whole Fresh Foods:</span></strong><br /><br />Fast food franchises & processed food manufacturers deceptively pump their products full of harmful chemicals that are highly addictive which can lead to insatiable cravings. Fresh, whole foods & meals from-scratch are healthier & can be prepared in less time than it takes to get thru the drive thru lane. This week see how many quick & easy home-made, fresh meals you can consume.<br /><br /><strong><span style="color:#ffff99;">Tip for Increasing Antioxidant Intake:</span></strong><br /><br />Antioxidants are the body's disease fighters, natural healing accelerators, and anti-aging agents. Eat a rainbow of colorful fruits & veggies everyday to ensure you are getting whole food sources of antioxidants. Track how many different colors of fruits and veggies you eat today.<br /><br /><strong><span style="color:#ffff99;">Tip for Improving Metabolism thru proper Meal Timing:</span></strong><br /><br />Are you eating between 4 & 6 times a day? The body is designed to be fueled approx. every 3hrs. Eating smaller, frequent meals will help prevent overeating & unhealthy cravings, ensures consistent energy throughout the day, assists in maintaining steady blood sugar levels, & help keep the metabolism running at an steady & even slightly elevated pace. Take out a sheet of paper and make a note of what time you eat meals and snacks throughout the day. Assess how many time you eat something and how much time goes between your meals/snacks. Awareness is the first step. You may want to do this exercise for a few days in order to identify a pattern.<br /><br /><strong><span style="color:#ffff99;">Tip for Making Breakfast a Habit:</span></strong><br /><br />Breakfast is for Champions. Eating breakfast is key to a healthy metabolism, weight management, & overall optimal function. Skipping breakfast slows the metabolism, leads to overeating & weight gain, decreases brain function, & compromises blood sugar control. A wholesome, healthy breakfast like oatmeal or whole grain cereal is always best, however eating something is better than skipping breakfast altogether. Breakfast can even be leftovers from lunch or dinner – yep that includes cold pizza. If you are a breakfast eater, focus on improving the nutrient content of your breakfast. If you are not a breakfast eater, set a goal to eat or drink something every day this week.<br /><br /><strong><span style="color:#ffff99;">Tip for Increasing Lycopene Intake:</span></strong><br /><br />Lycopene is a powerful antioxidant & is shown to play a vital role in the prevention of cancer, esp. prostate cancer. Foods rich in lycopene are tomatoes & tomato based products, pink grapefruit, & watermelon. Make sure you eat at least one lycopene rich food every day. Men should absolutely eat lycopene rich foods every day.<br /><br /><strong><span style="color:#ffff99;">Tip for Caring for Your Skin Naturally:</span></strong><br /><br />Nutrition is more than what you put in your body; it is also what you put ON your body. Any substance that goes on your skin is absorbed into the blood stream. Beware of the chemicals & harmful substances in lotions, make-up, skin care products. Consider all-natural options: almond or olive oil as moisturizer, cornmeal as an exfoliater, apple cider vinegar as a skin toner. Step #1 read the labels on your skin care products Step #2 throw out those items that have harmful ingredients Step #3 Replace those items with an all natural replacement.<br /><br />To Your Best Health,<br /><br />Melissa Guthrie<br />Triumph Training Nutrition Coach & Fitness TrainerUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-67905075116261281382010-01-27T08:08:00.000-08:002010-01-27T08:13:20.931-08:00Do You Have a Perfect Pre-Exercise Food?<strong><span style="color:#99ffff;">What is your perfect pre-exercise food or mid-run fuel source?</span></strong><br /><br />For some of you it is gel or gu, while others prefer sports drinks, sports candy (like Sport Beans or Shark Bites), or bars. Many folks are not able to use these standard sports products due to sensitive digestive systems, and others choose not to use them for a variety of reasons. If you are someone looking for an all natural pre- or mid- exercise fuel source, then consider dried fruit. Dried fruit is easy to consume, easy to digest, and travels easily in a gym bag, fuel belt or pocket.<br /><br />San Diego State University researchers found that runners who consumed raisins 45 minutes prior to endurance exercise got performance benefits similar to those who consumed energy gels. Dried fruits are smart fuel during a run, as they are easy to digest and provide working muscles a quick influx of carbohydrate energy.<br /><br /><strong><span style="color:#ffcccc;">Note:</span></strong> Dried fruits are more calorie dense than fresh. For example, a cup of grapes has 62 calories vs. 434 calories in a cup of raisins.<br /><br /><span style="color:#ffff99;"><strong>For a big pre-exercise energy boost give the following a shot</strong>:</span> Raisins, Craisins, Mixed Dried Fruit, Dried Apricots, Dried Mango or Dried Pineapple.<br /><br /><br /><br />To Your Best Health,<br /><br />Melissa Guthrie<br />Triumph Training<br />Nutrition Coach & Fitness TrainerUnknownnoreply@blogger.com1tag:blogger.com,1999:blog-37723033.post-58309726066325804722010-01-18T08:08:00.000-08:002010-01-18T08:13:10.674-08:00Add First In Order to SubtractWhen most people talk about improving their nutrition, they begin listing off all the items they intend to stop eating or drinking and the unhealthy habits they intend to kick. They go on a “diet” or attempt to stop a habit cold turkey. Unfortunately, this may not be the most effective way to go about it. For starters, this can often feel like deprivation which results in an uncanny craving for the item that we’ve sworn to never consume again. In addition, nutrition habits whether healthy or not –so-healthy are often deeply ingrained usually dating back to our childhood. For most people it is easier to begin to establish a new habit, rather than break an old habit. So I recommend adding a healthy habit first before you subtract an unhealthy habit.<br /><br /><strong>Here are a couple of examples:<br /></strong><br />If you would like to quit drinking soda – then start by first adding 2 eight ounce glasses of water each day. One first thing when you wake up and one just before you go to bed at night. Establish this new habit first, then gradually add additional glasses of water and eventually swap out a few sodas a day for water, until you’ve kicked the soda habit by first establishing a great water habit.<br /><br />If you know you should stop eating sugary cereals and should replace them with 100% whole grain cereal. Begin by first adding a handful of 100% whole grain cereal to your bowl of sugary cereal. Each day/week increase the amount of whole grain cereal and decrease the amount of sugary cereal, until you’ve replaced the sugary cereal all together.<br /><br />To Your Best Health,<br /><br />Melissa Guthrie<br />Triumph Training<br />Nutrition Coach & Fitness Trainer<br />BSc Nutritional Science<br />BSc Exercise Physiology<br />Competitive Triathlete<br />Healthy Cooking EnthusiastUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-55752381462200172182009-10-16T15:23:00.000-07:002009-10-16T15:25:24.563-07:00Tried and True Energy BoostersA Boost of Energy<br /><br />You are a busy person with a lot on your plate. You may be a parent, a spouse, a business owner, an employee, a volunteer. You may be part of many organizations related to business or personal life. And you are an athlete in training for a marathon or ½ marathon. With only 24 hours in the day, how do you do it all and keep your energy levels at optimum. Unfortunately many folks turn to artificial stimulants such as caffeine laden drinks including coffee, teas, energy drinks (Monsters, Rock Stars, etc), and caffeinated sodas. These may give you a burst of energy however that will almost always be followed by a significant CRASH! The tried and true healthiest way to experience long lasting energy throughout the day.<br /><br />1. Get a good night’s sleep. Ideally 8 hrs per night with shut eye starting before mid-night.<br /><br />2. Drink plenty of pure water. The recommendation is at least 80oz per day for most people. Athletes and those living in hot, dry climate may require more.<br /><br />3. Maintain steady blood glucose levels by eating smaller meals every 3-4 hrs throughout the day. Make sure your meals and snacks include a balance between healthy complex carbohydrates, lean proteins, and healthy fats.<br /><br />4. Shoot to eat at least 5-7 servings of colorful fruits and vegetables each day (the optimum is 7-13 servings). These foods are the vitamin/mineral and antioxidant powerhouses that help keep energy levels up.<br /><br />To Your Best Health,<br /><br />Melissa Guthrie<br />Triumph Training<br />Nutrition Coach & Fitness TrainerUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-57897118321077575572009-07-28T13:00:00.000-07:002009-07-28T13:10:56.509-07:00Is Your Family Fit?<span style="font-size:130%;"><strong><span style="color:#ffff99;">Join Team Chances on Saturday August 1st, Pacanna Park at 6 AM for<br />Maricopa’s First Annual Fit Family Challenge!!</span></strong><br /></span><br /><br /><strong><span style="color:#99ff99;">TEAM Chances FIT Family Challenge</span></strong><br /><strong>Cost: FREE<br />Where: Pacanna Park Maricopa</strong><br /><strong>Program Duration: August 1, 2009-September 5, 2009</strong><br />Program Days/Times:<br />Saturday August 1,8,15,22,29, September 5 6:00am-7:00am<br />Wednesday August 5,12,19,26, September 2 6:00pm-7:00pm<br /><br /><strong><span style="color:#ffff99;">Program Details:</span></strong><br />This is a running/walking and family fit fun activity program geared to prepare participants for the Maricopa Mile and 5k. Each week, the team coach will be on location leading a group run/walk and fun family park activities. During the official group workouts, participants will have access to Elite level coaches, nutritionist, and physical therapists. Families that chose to register for the program as official participants will receive 2 pedometers per family to use and track progress during the week. At the conclusion of the challenge, the family with the most distance accumulated will be declared the winner (Prizes to be determined). The award will be presented at the Maricopa Mile and 5k held on September 5th.<br /><br /><strong><span style="color:#99ff99;">All participants will receive:</span></strong><br />• Two family group fit fun activity and run sessions per week<br />• Raffle prizes<br />• Healthy snacks<br />• Professional Coaching and support<br />• Pre/post BMI and Body fat analysis (optional)<br />• Free injury prevention screening from Endurance rehab.<br />• Fit Family Challenge T-shirt<br />• Pre and Post fitness assessment<br />• Pedometer<br />• Time with your family and friends in a healthy environment<br />• Entry Fee for 1 mile and 5k: FREE if you participate and attend 8-10 FIT FAMILY CHALLENGE TRAINING sessions!!<br /><br /><br />Yes…You read this right! TEAM Chances will be hosting the 1st Annual Maricopa Mile and 5k! Our goal is to share with the community the passion for health, fitness, and recreation that TEAM Chances embodies.<br /><br /><br /><strong><span style="font-family:lucida grande;color:#99ff99;">Would you like to be part of Team Chances? </span></strong><br /><br /><strong>Calling all Runners and Walkers!!</strong><br /><br />Join Team Chances and Give to yourself-Physically, Mentally, Emotionally and Philanthropically!!<br /><br /><strong><span style="color:#ffff99;">Giving to Team Chances will:</span></strong><br />• Help wipe out childhood obesity in Arizona<br />• Provide children and families in your community with the opportunity to take part in positive lifestyle activities<br />• Educate children and families in your community about nutrition guidelines<br />• Celebrate your health and provide you with a positive, educational and rewarding experience<br /><br /> <strong><span style="color:#99ff99;">Join Team Chances and get:</span></strong><br />• Personal coaching support, with specialized Marathon and Half Marathon training plans, including group runs, track sessions and Team Chances supported training races<br />• Health assessment and testing for optimal results<br />• VIP race day support, pre-race pasta party and post-race victory dinner<br />• Marathon/Half Marathon entry<br />• Fundraising support, including fundraising event opportunities<br />• The opportunity to assist with our Fit Kids program-so you can meet the children who actually benefit from your commitment<br />Team Chances is holding informational meetings around the valley to get you started. Below are listed the dates of the informational meetings and locations.<br /><br />• <strong><span style="color:#ffff99;">Tempe Team</span></strong> – August 12 @ 6pm, Location: Sole Sports, 1006 E. Warner Rd, Suite 104, Tempe, AZ 85284<br />• <strong><span style="color:#99ff99;">Maricopa Team</span></strong> – August 4 @ 6pm, Location: Chamber of Commerce, 44870 Hathaway Ave, Suite 5, Maricopa, AZ 85239<br />• <strong><span style="color:#ffff99;">Scottsdale Team</span></strong> – August 19 @ 6pm, Location: Endurance Rehab, 9376 E. Bahia Dr. Suite D103, Scottsdale, AZ 85260<br />• <strong><span style="color:#99ff99;">Phoenix Team</span></strong> – July 29 and August 13 @ 6pm, Location: Endurance Rehab, 4440 N. 36th St, Suite 240, Phoenix, AZ 85018<br /><br />We would love for you to join our team to help make a difference for the children of our state. Please pass this email and information along to anyone you know who may be interested in participating.<br /><br />I love being a part of Team Chances and know you will too!<br /><br />Melissa Guthrie<br />Triumph Training<br />Nutrition Coach & Fitness Trainer<br />BSc Nutritional Science<br />BSC Exercise Physiology<br />ACE Certified Personal Trainer, Group Fitness Instructor<br />New Leaf Certified Metabolic Technician<br />Competitive Triathlete<br />Healthy Cooking EnthusiastUnknownnoreply@blogger.com2tag:blogger.com,1999:blog-37723033.post-90733551450719747442009-06-24T15:43:00.000-07:002009-06-24T15:49:32.060-07:00Highly Requested Bread RecipeSo you know how I am a huge fan of homemade bread and I make at least one loaf of homemade bread each week. Well, this past week I attended two potluck events and I took homemade bread to both. I created some raving fans. People couldn’t stop talking about <span style="color:#ffcccc;">“The Bread”.</span> So now I’m going to help you create some raving fans too by sharing my recipes. This bread is 100% whole grain and as you read the recipe you'll see it has only pure healthy ingredients, unlike 99% of the breads you'll find on the grocery store shelves. <br /><br />This is the recipe I made for the Women’s Cycling Group on June 20th….<br /><br /><strong><span style="color:#ffcccc;">Whole Wheat Oatbran Bread (2lb Loaf)</span></strong><br />1 ¼ cup water<br />3 TBS honey<br />2 TBS applesauce, unsweetened<br />4 cups whole wheat flour<br />½ cup oatbran (farina or cornmeal can be substituted)<br />1 ½ tsp salt<br />1 ½ tsp bread machine yeast<br />2-3 tsp vital gluten<br /><br />I know different bread machines have different instructions. For my machine, I put all of the wet ingredients in first, followed by the flour and other grains. I make a well in the flour and put my yeast in the well and then cover it up with some of the flour. Then I sprinkle the salt around the edge of the bread pan, to keep it as far from the yeast as possible. Then I sprinkle the vital gluten over the top of the flour. I bake this on the whole wheat cycle.<br /><br />If you have any questions, let me know. Otherwise, ENJOY!<br /><br />Recipes that are coming in the near future are Whole Wheat Strawberry Craisin Sunflower Bread, Whole Wheat Oatmeal Maple Bread, and Homemade Hummus.<br /><br /><br />To Your Best Health,<br /><br /><strong><span style="color:#99ff99;">Melissa Guthrie</span></strong><br /><strong><span style="color:#99ff99;">Triumph Training Fitness & Nutrition </span></strong><br /><strong><span style="color:#99ff99;">BSc Nutritional Science</span></strong><br /><strong><span style="color:#99ff99;">BSc Exercise Physiology</span></strong><br /><strong><span style="color:#99ff99;">Nutrition Coach</span></strong><br /><strong><span style="color:#99ff99;">ACE Certified Fitness Trainer/Group Ex. Instr.</span></strong><br /><strong><span style="color:#99ff99;">New Leaf Metabolic Technician</span></strong><br /><strong><span style="color:#99ff99;">Competitive Triathlete</span></strong><br /><strong><span style="color:#99ff99;">Healthy Cooking Enthusiast</span></strong>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-41168287166424456842009-06-19T09:47:00.000-07:002009-06-19T10:02:12.242-07:00Fitness with a Focus<div align="left"><strong><span style="font-family:arial;color:#ffcc33;">Fitness with a Focus</span></strong><br /><br />When I am doing a strategy session with a new client, we spend a significant amount of time talking about and defining specific goals related to their health, fitness, and nutrition. Have a goal to focus on is key to motivation and plays a very important role when challenges pop up, as they most certainly will. One of my favorite saying is “I see only my objective, the obstacles must yield” - Napoleon. Or stated another way, when the goal is big enough the obstacles don't matter.<br /><br />The folks that tend to struggle the most with being consistent and persistent are those who have not set a meaningful goals or have not subdued their limiting beliefs. Others just have a low discouragement threshold or are too impatient. What I've found is the best way to move over, through or around these obstacles is to have a <strong><span style="color:#ffcc33;">fitness focus</span></strong> that is outside of oneself, one that is far bigger than “self-gratification” or a number on a scale.<br /><br />I have some personal experience with this which stretches back to my days in college. It was my freshman year that I really began to LOVE running and within a few years I was running races. I liked the challenge of racing and always trying to do better than I did at the previous race. However, there was something tugging at my heart that said “who are you running for?” I was running for my own health and fitness. I was running to challenge myself physically, mentally (racing is a big mental game). This thought kept leading me to ponder - is there someone else I should be running for? I often thought how I really wanted to run for my Lord - to bring honor and glory to Him. As I prayed, I would always express gratitude for my athletic abilities and tell God that I wanted all of my athletic pursuits to be for his glory. I received a feeling that God accepted my offering and this desire of my heart, yet there was still a nudge to run for something else or someone else. </div><br /><div align="left"></div><br /><div align="left">It was not too long before I was introduced to a charity organization called Team in Training - they are a non-profit organization that fund research and patient aid for the Lymphoma & Leukemia Society. Their cause and mission penetrated my heart and I knew that this was the cause I was to run for. Even though I didn't personally know anyone who had ever suffered from these types of cancers, I felt the importance of supporting and running in honor of those who were less fortunate than healthy, fit ME. I ran with Team in Training for many years and it brought a whole new level of purpose to my training, my competing and to my general fitness.<br /><br />Since that time, I've been introduced to another non-profit endurance training program called <strong><span style="color:#99ff99;">Chances for Children</span></strong>. Although I truly loved the people I met and the experiences I had through my involvement with Team in Training. There was something POWERFUL about <strong><span style="color:#99ff99;">Chances for Children</span></strong>, which called to my heart like nothing had before. Their cause and mission filled every fiber of my being. You see, their focus is to eliminate childhood obesity by teaching grade school (in many cases underprivileged kids) how to develop fit and healthy lifestyles. <strong><span style="color:#99ff99;">Chances for Children</span></strong> raises money to purchase running shoes for these kids, to set up running and fitness programs in their schools, to pay the entry fees for thousands of kids to run races each year and thus teach them how to set goals, work hard and achieve. As a once Fat Kid who went through my own amazing journey to fitness, and now as I am a fitness and nutrition professional, it is a dream come true to be part of an endurance training program such as <strong><span style="color:#99ff99;">Team Chances</span></strong>. I am privileged to be able to work with the <strong><span style="color:#99ff99;">Team Chances</span></strong> member athletes and soon-to-be the children and their families on their nutrition. My heart has found its home and my fitness and racing has an even clearer focus.<br /><br />I encourage those of you who may be struggling with your own health and fitness and who could benefit from having a goal and focus bigger than YOU - come be part of the <strong><span style="color:#99ff99;">Chances for Children Community</span></strong>. Come improve your own health and fitness, meet incredible people, and make a huge impact in the health and fitness of kids all over the state. I can promise the experience will be priceless and rewarding beyond your expectations. You can learn more about Chances for Children and Team Chances at <a href="http://www.chancesforchildrenaz.com/">http://www.chancesforchildrenaz.com/</a> </div><div align="left"></div><div align="left"><br />Melissa Guthrie </div><br /><div align="left">Triumph Training Nutrition & Fitness</div><br /><div align="center"><br /><br /><span style="color:#ffcccc;"><strong><span style="font-size:130%;">Calling all Walkers & Runners!!</span></strong><br /></span><span style="color:#ffcc33;"><strong>“TEAM CHANCES”<br />Information Meeting for 2009/2010 Marathon & 1/2 Marathon Training Programs<br /><span style="color:#ffcccc;">Tuesday, June 23, 2009<br />6:00 pm @ Sole Sports</span><br />(Rural & Warner in Tempe)</strong></span><br /><br />Whether you want to train for your first marathon or 1/2 marathon or whether you are a marathon veteran, training with coach Susan Loken and Team Chances will assist you in having a training and racing experience that is second to none! Groups forming for…Tucson Marathon, PF Chang's Rock 'n Roll Marathon & 1/2 Marathon and Carlsbad Marathon & 1/2 Marathon.<br /><br />ALL Team Chances Information Meeting Dates<br /><strong><span style="color:#000000;">June</span></strong><br />· 23rd Tempe<br /><br /><span style="color:#000000;"><strong>July</strong></span><br />· 21st Maricopa<br />· 22nd Tempe<br />· 23rd Scottsdale<br />· 29th Phoenix<br /></div><div align="center"><strong><span style="color:#000000;">August<br /></span></strong>· 4th Maricopa<br />· 12th Tempe<br />· 13th Phoenix<br />· 19th Scottsdale<br /><br /><strong><span style="color:#000000;">Location of Meetings</span></strong><br />Tempe…Sole Sports 1006 E. Warner Rd. Suite 104 Tempe, AZ 85284<br />Scottsdale…Endurance Rehab 9376 E. Bahia Dr. #D103 Scottsdale, AZ 85260<br />Phoenix…Endurance Rehab 4440 N. 36th St. Suite 240 Phoenix, AZ 85018<br />Maricopa…Chamber of Commerce Maricopa</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-27988828274996295202009-06-04T12:43:00.000-07:002009-06-04T12:55:54.173-07:00The Key to Success in Achieving Fitness Goals<span style="font-family:verdana;color:#66ffff;"><strong>What does it take to succeed in achieving ideal body weight or optimal health and fitness?</strong></span><br /><br />I received an email this morning that brought me such joy and exemplifies the type of action and commitment necessary to achieve a worthy ideal. Earlier this year (late January), I began working with a gentleman to assist him with his nutrition and overall fitness. After discussing his current health and establishing some clear fitness goals, we developed a plan of action. He took the initiative to contact a friend who is a high school strength & conditioning coach and had him design a weight training routine. He also mapped out his workout schedule each week including his cardiovascular exercise. I, of course, developed a healthy, balanced meal plan (NOT a DIET) to promote maximal nutrient intake, increased energy, stable blood glucose levels, all the while allowing for him to shed some excess body fat. <br /><br />In the email I received from him this morning, he let me know that he has reduced his body weight by an additional 25lbs. He is consistently working out each week doing his strength training and riding his mountain bike. He is doing very well following his meal plan, making healthier food choices and eating smaller meals more consistently throughout the day. In additional to shedding the excess body fat, he is greatly improving the health and fitness of his heart and body overall. His cardiologist is delighted at the progress, as they’ve done cardiovascular testing which has shown how much more efficient his heart and lungs are functioning. <br /><br />I want to give a HUGE congratulations to Dan, for his diligence and commitment to improving his health and fitness. My greatest joy is seeing you succeed! Continued Success!!!<br /><br /><br /><strong><span style="color:#99ff99;">"You can achieve anything you want in life if you have the courage to dream it, the intelligence to make a realistic plan, and the will to see that plan through to the end." Sidney A. Friedman</span></strong><br /><br /><br />To Your Best Health,<br /><br /><span style="color:#ffff99;">Melissa Guthrie</span><br /><span style="color:#ffff99;">Triumph Training</span><br /><span style="color:#ffff99;">Nutrition Coach & Fitness Trainer</span><br /><span style="color:#ffff99;">BSc Exercise Physiology</span><br /><span style="color:#ffff99;">BSc Nutritional Science</span><br /><span style="color:#ffff99;">ACE Certified Personal Trainer & Group Fitness Instructor</span><br /><span style="color:#ffff99;">New Leaf Certified Metabolic Technician</span><br /><span style="color:#ffff99;">Competitive Runner/Triathlete</span><br /><span style="color:#ffff99;">Healthy Cooking Enthusiast</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-22231945586194291162009-06-01T13:20:00.000-07:002009-06-01T13:46:52.841-07:00Take the Ultimate Grocery Shopping TourI am constantly confronted with folks who are at some level ready to make some improvements in their health and yet are a little stand offish because they tell me how hard it is for them to eat healthy. They tell me, if they are going to eat healthy, it's gotta be really fast, it's gotta taste really good, and it can't cost a small fortune. <strong><span style="color:#ffcccc;">Excellent!!</span></strong> that is what I do best...<strong><span style="color:#ffcccc;">fast and simple, delicious and nutritious, and super cost-effective.<br /></span></strong><br /><strong><span style="color:#99ff99;">Where do we start?</span></strong> I believe a great place to start is the grocery store. If our refrigerator & cupboards are full of unhealthy foods, then that is really going to make eating healthy hard. I often have people tell me things such as they don't buy fresh produce because it goes bad before they use it and that they just CAN'T resist the cookie dough ice cream at 9pm. Well, of course the cookie dough is going to win over the carrots, but for heavens sakes if the cookie dough wasn't in the freezer to begin with then we just might be able to tackle that issue. It's time to do a little kitchen klean out and purge those less-than-healthy heavily processed and refined foods. Then it's time to start fresh and take the <strong><span style="font-size:130%;color:#ffcc33;">Ultimate Grocery Shopping Tour</span></strong>...<br /><br /><br />Embark on a fun-filled, educational adventure through the untamed isles of the supermarket guided by nutrition coach, Melissa Guthrie. In this exciting 2 hour workshop, you will learn how to decode the deceptive food labels that mislead you (i.e. The SIX Sickening Ingredients), how to easily replace your favorite "not-so-healthy" foods with delicious & nutritious alternatives, how to get the entire family eagerly engaged in healthier eating, how to cut your grocery bill significantly, and how to save precious time by trekking the perimeter path, and more! Including the NEW segment on Functional Foods that can keep you and your family super healthy by developing strong immune systems and thus, dramatically reducing doctor's visits and the associated expenses.<br /><br />All participants will receive: <strong><span style="color:#ffff99;">The ULTIMATE Grocery Shopping Guidebook.</span></strong><br /><br /><span style="color:#ffff99;"><strong>Who:</strong></span> You, your children (8yrs or older), your spouse, your friends, your neighbors, etc<br /><strong><span style="color:#ffff99;">Fee:</span></strong> $30 per individual or $45 per household (2 people: husband/wife, parent/child, roommates, etc)<br /><strong><span style="color:#ffff99;">Where:</span></strong> Fry's Marketplace (Stapely & McKellips) Mesa, Arizona<br /><br />RSVP is required by midnight June 3rd in order to attend. Call 1.800.775.0712 ext 7015 to RSVP.<br /><br />To Your Best Health,<br /><br />Melissa Guthrie<br />Triumph Training Nutrition & Fitness<br />BSc Exercise Physiology, BSc Nutritional Science<br />ACE Personal Trainer, Group Fitness Instructor<br />New Leaf Certified Metabolic Technician<br />Competitive Runner/Triathlete<br />Healthy Cooking EnthusiastUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-46636819506013402012009-05-05T22:19:00.000-07:002009-05-05T22:26:03.574-07:00Nutrition Tips for the Traveling Athlete (& Non-athlete)Remember nutrition can make or break your race and when traveling to a race there are many additional factors to consider. Follow these guidelines in order to ensure you are properly fueled and hydrated. Take responsibility for your own success. (If you are not an athlete nutrition while traveling is still important and the following suggestions apply to you as well.)<br /><br /><br /><br /><br />· Bring your own food with you on the trip so you don't have to rely on vending machines, snack shops, convenience stores, or fast food outlets. This is especially important if you have special food needs, dietary limitations, and or a sensitive digestive system.<br /><br /><br />· In route to your destination, if you are flying you can request special meals for the plane ride, just ring the airlines about a week prior to departure to put in your order. Be sure to bring your own healthy snacks for the plane.<br /><br /><br />· Keep well hydrated on the plane and WATER is your best means of hydration. Humidity is around 10-15% on a plane and moisture is drained from you. Drink often.<br /><br /><br />· It is a good idea to avoid coffee and tea on the plane as these can act as diuretics and lead to dehydration.<br /><br /><br />· Long hours of traveling and sitting on a plane and/or in airports can upset anyone’s digestive system. Constipation is very common, so be sure to drink lots of water and eat plenty of fiber-rich foods (fruits, veggies, & whole grains).<br /><br /><br />· When you arrive at your destination, organize a group food shopping trip for additional snacks, breakfasts, and any other meals. Remember to get some fresh fruits and vegetables.<br /><br /><br />· When eating in restaurants, do your best to make the healthiest choices. Avoid deep fried foods, high fat meats, cream sauces, lots of cheese or cheesy sauces, rich & sugary desserts and highly- refined foods. Ask your server how specific dishes are prepared and remember it is your right to have it made YOUR way. You can always ask for certain ingredients to be left out, substituted and you can even ask for a custom-made meal.<br /><br /><br />· Avoid consuming alcohol prior to your event, as it is a diuretic and impairs mental and physical capacities. The effects of alcohol can be detrimental to race day performance, so if you choose to drink, save it for the post-race celebration.<br /><br /><br />· By now you should have your pre-race breakfast dialed in. Be sure that you either take this breakfast with you on the trip or you have the ability to purchase those foods prior to race morning. You do not want to leave this to chance.<br /><br /><br />· If you do not know what fuels will be provided on the race course, NOW is the time to find out. If you are not familiar with them and/or have not used them with success before, then race day is NOT the time to experiment. So be sure you bring your tried and true fuels with you to the race.<br /><br /><br />· Be sure you have your nutritionist’s phone number with you at all times while traveling. If at any point you require a life-line, call her and she will gladly answer your questions and guide you through making healthy choices while eating away from home. She is committed to your race day success!<br /><br /><br /><br /><div align="center"><br /><strong><span style="color:#ffff99;">Foods That Travel Well</span></strong><br />Dehydrated or freeze dried fruit, raw nuts & seeds, healthy whole grain cereals including granola, healthy trail mix, nut butters (i.e. peanut butter, almond butter, etc.), pouches of tuna, beef jerky, healthy bars (i.e. Lara Bar, Pro Bar, Clif Bar, etc), bagels, protein powder, oatmeal (dry), whole grain pretzels and crackers, healthy popcorn, dehydrated soup packets, freeze dried meals (in packets), some fresh fruits (apples, oranges), fruit cups (in their own juice), v-8 juice…just to name a few . </div><div align="center"> </div><div align="center"> </div><div align="left">To Your Success, </div><div align="left"> </div><div align="left"> </div><div align="left">Melissa Guthrie<br />BSc Nutritional Science<br />BSc Exercise Physiology<br />ACE Certified Personal Trainer/Group Fitness Instructor<br />New Leaf Certified Metabolic Technician<br />Triathlete/Runner<br />Healthy Cooking Enthusiast</div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-37723033.post-69064175340697265352009-04-30T17:02:00.000-07:002009-04-30T17:30:55.774-07:00Kids Just Wanna Be FitI was speaking with one of my nutrition coaching clients yesterday and what I heard brought a smile to my face and joy to my heart. We were talking about how the decision that her and her husband have made to improve their nutrition has impacted their young children as well. They have a 5 year old son and a 1 year old daughter. My client was telling me that her son has decided that he wants to eat exactly what his mom is eating for breakfast every morning, he is focused on drinking more water and he’s going around school telling all the other kids that he is eating healthy now. I LOVE IT!!<br /><br /><br /><br />You see, kids naturally want to be healthy & fit, actually we all do. I don't think anyone consciously decides "I want to age prematurely, be sick, disease ridden, tired and worn out." We are hard-wired for health, fitness & wellness. When a child or young adult establishes the importance of healthy living in their own lives, then they are much more likely to maintain those healthy habits for a lifetime, they have the ability to be a positive influence on their family members and their peers and they can affect the course of health and fitness that their future family will follow. What I’m saying is not just philosophy or theory – it is truth. I know because I am living proof.<br /><br /><br /><br />When I began my health transformation at the age of twelve, my commitment to daily exercise throughout my teen years motivated my mother to begin exercising more consistently. When I cleaned up my own nutrition, and asked my mother to stop buying certain unhealthy foods and begin buying more nutritionally dense foods, well her nutrition improved too. I have had the opportunity and privilege of being a positive role model, an inspiration, and a mentor to countless friends, peers, business associates, and of course, clients.<br /><br />I am not sure if my clients understand the incredible gift they are giving to their two young children. I commend and congratulate them, and all parents who follow suit.<br /><br /><br /><br />It is such an honor for me to be affiliated with <strong><span style="color:#ffff99;">Chances for Children</span></strong> <a href="http://www.chancesforchildrenaz.com/">http://www.chancesforchildrenaz.com/</a>. I am grateful to Janell Bolen, Susan Loken, Erin Dray and countless others who volunteer their time, energy, and resources to the cause of eradicating childhood obesity and improving the health and fitness of children who do not have a home environment that supports healthy eating and exercise. Feel free to contact me directly if you'd like to know how you can contribute and assist in our mission. 1.800.775.0712 ext 7015<br /><br /><br /><br /><span style="color:#ffcc99;">Call To Action:</span><br /><br /><br /><br />1. <strong><span style="color:#ffcc99;">Be an Example:</span></strong> make a decision to improve one aspect of your health. For example: Go to the gym, take your lunch to work, make dinner instead of ordering out, drink water instead of soda, hire a fitness trainer or nutrition coach (I know a really good one :). Our actions speak louder than words.<br /><br /><br /><br />2. <strong><span style="color:#ffcc99;">Encourage a child</span></strong> or young adult to make a healthy choice today. For example: encourage them to play outside instead of playing video games or passively watching TV, support them in enrolling in an extra-curricular athletic activity, encourage them to drink water instead of fruit juice, gatorade or soda, encourage them to eat a piece of fruit or veggies instead of chips, cookies or candy.<br /><br /><br /><br /><br /><p>To Your Best Health,</p><p>Melissa Guthrie</p><p>BSc Nutritional Science</p><p>BSc Exercise Physiology</p><p>ACE Certified Personal Trainer/Group Fitness Instructor</p><p>New Leaf Certified Metabolic Technician</p><p>Triathlete/Runner</p><p>Healthy Cooking Enthusiast<br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-41271638764582092772009-04-03T16:44:00.000-07:002009-04-30T17:29:13.002-07:00Better than Bottled WaterI am always amazed at how little water humans consume, especially considering that the human body is between 60-70% water. The hard fact is that water is water and so beverages like soda, fruit juice, coffee do not really count toward the body's daily water requirement.<br /><br />Many people under estimate the impact water has on their energy levels, their metabolism, and their over all health. For optimal health, it is essential to consume at least 80 oz of water per day while reducing and eventually eliminating some of the less-than-ideal beverages. Studies have shown that people will consume more water if it is flavored and if it is colder than room temp. I have a couple of simple, healthy ways to flavor your water.<br /><br /><br /><strong><span style="color:#ffff66;">Reduce:</span></strong> fruit juice<br /><strong><span style="color:#ffcc99;">Reduce or eliminate:</span></strong> sugary drinks like Gatorade, lemonade, or kool-aid; alcohol, coffee, black teas<br /><strong><span style="color:#ffff66;">Eliminate:</span></strong> soda & energy drinks<br /><br /><strong><span style="color:#ffcc99;">Flavored Water:</span></strong> Take a pitcher of good water (i.e. Reverse Osmosis) add to it any of the following:<br /><strong><span style="color:#ffff33;">Fresh berries</span></strong> - raspberries, strawberries, etc.<br /><strong><span style="color:#ffcc99;">Sliced citrus</span></strong> - lemon, lime, orange, tangerine, etc<br /><strong><span style="color:#ffff33;">Other fruits</span></strong> - watermelon cubes, cantaloupe cubes, fresh pineapple, fresh sliced peaches,<br /><span style="color:#ffcc99;"><strong>Vegetables</strong> </span>- cucumber slices<br /><strong><span style="color:#ffff33;">Fresh herbs</span></strong> - lemongrass, mint<br /><br /><strong><span style="color:#ffcc99;">What can you create?</span></strong> Anything goes. You can choose just one item or multiple items. I enjoy a combination of lemon, lime and orange. Watermelon water is hard to beat. Cucumber & lemongrass is refreshing too. Store the pitcher of healthy flavored water in the refrigerator.<br /><br /><strong><span style="color:#ffff33;">Healthy Iced Tea:</span></strong> Take a large sun tea jar. Fill with good water. Place any flavor of HERBAL tea bags in the water and steep in the sun. When finished steeping place in the refrigerator. I find that this is great without any added sweeteners. (For a faster version - boil water in a large pot, add tea bags and steep on the stove. Then pour the tea into a pitcher or tea jar and put in fridge.<br /><br />The benefits of making your own flavored water verses buying flavored water is first, you'll spend a fraction of the amount of money making it yourself, second these homemade waters have real nutrients in them (nothing artificial or controversial) which comes from the fruits, vegetables or herbs themselves, third you'll be using pure water - 3 out of 4 bottled waters are really just tap water - what a scam!<br /><br />Drink to your health!<br /><br />Melissa Guthrie<br />BSc Nutritional Science<br />BSc Exercise Physiology<br />ACE Certified Personal Trainer/Group Fitness Instructor<br />New Leaf Certified Metabolic Technician<br />Triathlete/Runner<br />Healthy Cooking EnthusiastUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-74689605575621566292009-03-20T15:23:00.000-07:002009-03-20T15:36:13.525-07:00A BERRY Good HabitIt is official...Spring has sprung and that means that fabulous spring and summer fruits are coming into season, this includes fresh berries.<strong> <span style="color:#ff99ff;">Berries</span></strong><span style="color:#ff99ff;"> </span>are a considered a <strong><span style="color:#33ff33;">superfood </span></strong>because they are power-packed with vitamins, minerals and anti-oxidants. <strong><span style="color:#99ffff;">Anti-oxidants</span></strong> are one of the body’s inner warriors, they fight harmful free radicals that cause cell damage and can lead to degenerative diseases such as cancer. Free radical damage results in pre-mature aging as well. Free radicals are produced several ways, including through the environment and they are produced in the body as a result of exercise. The more you exercise, the more free radicals your body produces. Wow! Can you believe that something BAD can come out of something as GOOD as exercise. Do not take this wrong. This is not to say that we should all stop running and working out. Oh NO! The benefits of exercise far out weigh the negatives. What is vital is good nutrition in conjunction with exercise.<br /><br /><br /><br />A daily eating plan that is rich in vitamin, minerals, and <strong><span style="color:#99ffff;">anti-oxidants</span></strong> is key. Since <strong><span style="color:#ff99ff;">berries</span></strong> are some of the most <strong><span style="color:#99ffff;">anti-oxidant</span></strong> rich foods on the planet, it is a great idea to incorporate them into your meals and snacks each week, if not each day. Consider buying the actual fruit or a product made from the fruit at your next trip to the farmer’s market or grocery store: <strong><span style="color:#ffcccc;">strawberries, blueberries, raspberries, black berries, mulberries, marion berries, gogi berries, acai berries,</span></strong> etc. Incorporate <span style="color:#ff99ff;">berries</span> into a mixed greens or spinach salad, smoothies, a top yogurt or cottage cheese, in a fruit salad, or a top hot or cold cereal.<br /><br /><br />If you are interested in learning more about proper nutrition and healthy eating, then you will want to RSVP to attend the upcoming <strong><span style="color:#ffff33;">FREE </span></strong>webinar:<br /><br /><div align="center"><strong><span style="color:#ffff66;">Nutrition Myth Busters: Dispelling the Myths and Telling the Truth about Good Nutrition.</span></strong> </div><br /><strong>Thursday March 26th at 7pm PST/8pm MST.</strong> To RSVP email <a href="mailto:mmguthrie@hotmail.com">mmguthrie@hotmail.com</a> or 800.775.0712 ext 7015.<br /><br /><br />To Your Best Health,<br /><br />Melissa Guthrie<br />BSc Nutritional Science<br />BSc Exercise Physiology<br />ACE Certified Personal Trainer/Group Fitness Instructor<br />New Leaf Certified Metabolic Technician<br />Triathlete/Runner<br />Healthy Cooking EnthusiastUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-61737630459434803472009-03-09T10:56:00.000-07:002009-03-09T11:12:14.804-07:00Food Cravings: Kick Unhealthy Cravings to the CurbI, myself, was once plagued with unhealthy food cravings. I remember as a child I had a nearly insatiable craving for fast food & candy. Every day I wanted to eat out for lunch or dinner at places like Wendy’s (oh how I loved the breaded chicken sandwich and biggie fries), Pete’s Fish ‘n Chips (I couldn’t get enough of the shrimp ‘n chips), Filiberto’s bean & cheese burrito or mixed burrito were favorites as well. Breakfast usually was some type of sugary cereal and then on the way to school I would beg my Mom to stop by Circle K or 7-11 so I could get a bag of Skittles or Starbursts. As soon as school let out, my friends and I would walk to Circle K or 7-11 for a Slurpee and more candy. I just craved this type of food all the time. YUCK! The thought of it now makes my stomach do flip-flops. I cannot tell you the last time I ate out at a fast-food establishment like those I just mentioned or the last time I ate candy. For me those once unhealthy food cravings are a thing of the past.<br /><br /><p>I now crave vegetables – HONEST, I do. I crave wholesome, fresh foods including hearty whole grains, garden fresh vegetable, bountiful fruits, and lean & clean protein. I was able to overcome these unhealthy cravings and subsequent habits by practicing some basic healthy eating principles. It took some effort & diligence, but the FOOD Freedom I enjoy now is worth it all and then some. If I can do it you can do it!<br /><br />I’ve had countless clients who once thought they’d never be able to overcome the cravings for unhealthy foods. They have all been amazed at how quickly they are able to kick those cravings to the curb by just implementing a few simple healthy eating principles I teach.<br /><br />If you find yourself craving lots of sugary, sweet treats or salty, crunchy snacks or deep-fried, cheesy, greasy foods, then listen up! Cravings for unhealthy foods are your body trying to tell you it is not getting enough good, high quality foods that it really needs. It is not getting <strong><span style="color:#ffff99;">Balanced Nutrition</span></strong>. You may be asking why the body would crave unhealthy foods when it really needs the healthy stuff. The craving mechanism is predominately triggered by nutrient deficiencies, insufficient caloric intake, and low blood sugar levels. Cravings typically play out one of three ways – sweets, salty, fatty/greasy. The more we give into these cravings and attempt to satisfy them with the junky foods, the more we train and condition the body to CRAVE these nutritional dead-beats.<br /><br />Unhealthy cravings can be kicked to the curb by:<br /><br />1. Fueling the body every 3 to 4 hours with healthy well balanced meals/snacks and never skipping meals, especially breakfast.<br /><br />2. Making sure each meal/snack has a balance of carbohydrate, protein, & healthy fat.<br /><br /><br />3. Eating a wide variety of healthy foods each week in order to make sure you’re getting the full spectrum of vitamins & minerals the body requires.<br /></p><p>4. Give the body what it really requires – if you are craving something sweet, rather than grabbing a cookie, have a sweet piece of fruit & a string cheese or a few raw almonds. </p><p></p><p></p><p>For more on healthy eating.....</p><p align="center"><span style="color:#ffff99;"><strong>Balanced Nutrition Webinar</strong></span></p><p align="center"><span style="color:#ffff99;"><strong>When: Thursday March 12th</strong></span></p><p align="center"><span style="color:#ffff99;"><strong>Time: 11:00AM AZ time ( 2 pm EST) OR 7pm AZ Time (10 pm EST)</strong></span></p><p align="center"><span style="color:#ffff99;"><strong>Where: Wherever you are - its a Webinar!</strong></span></p><p align="center"><span style="color:#ffff99;"><strong>Instructor: Melissa Guthrie, Nutrition Coach/Personal Trainer</strong></span> </p><p align="center">Seating is limited so RSVP right away via email <a href="mailto:mmguthrie@hotmail.com">mmguthrie@hotmail.com</a> or 800.775.0712 ext 7015. When You RSVP, you must specify which time you want to attend, then the dial-in details will be sent to you.</p><p></p><p>To Your Best Health, </p><p>Melissa Guthrie</p><p>BSc Nutritional Science</p><p>BSc Exercise Physiology</p><p>ACE Certified Personal Trainer/Group Fitness Instructor</p><p>New Leaf Certified Metabolic Technician</p><p>Triathlete/Runner</p><p>Healthy Cooking Enthusiast</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-45249485722461797782009-02-23T20:25:00.000-08:002009-03-09T11:06:43.915-07:00The Story Behind International Pancake DayIt is the eve of February 24th and why is that of so much importance, that I would write about it? It is important because tomorrow is a day I love to celebrate. The folks in New Orleans and some other places around the United States will be celebrating Mardi Gras or Fat Tuesday. In Latin America, they are celebrating Carnival – sounds fun! In England, Ireland and Australia people will be celebrating Shrove Tuesday or Pancake Day. No matter the term, everyone is celebrating the same day-- the day before the beginning of Lent.<br /><br />When I first found out that there was a day specifically designated to eat and celebrate pancakes I rejoiced. I love pancakes and I know it started as a wee child when my mom would make all types of scrumptious pancakes for me and my siblings and even better, she’d make them into our favorite shapes. What’s not to love about a pancake shaped like Mickey Mouse?<br /><br />I recently decided to do a little more research into Pancake Day because I noticed that it is not on the same day each year. I was intrigued about where it started, why it started and the customs and traditions around this fabulous day. Initially, I did not realize that it was synonymous with Mardi Gras or Fat Tuesday, both terms I was familiar with.<br /><br />It seems that the Pancake Day originated in the UK, where they call the day before Lent Shrove Tuesday. The word shrove is the past tense of the verb shrive, which means to obtain absolution from one’s sins through Confession and doing penance. English Christians were expected to shrive or confess all sins prior to the beginning of Lent.<br />In Christian beliefs, Lent commemorates Jesus' 40 days of fasting in the wilderness, and observant Christians mark this period by fasting themselves. In the UK, a tradition evolved of making and eating pancakes on Shrove Tuesday because it was a clever way to use up the “rich” ingredients that were given up for Lent - milk, butter and, particularly, eggs - which may not be eaten again until Easter.<br /><br />I was impressed to discover that Pancake Day actually has a deep spiritual background, it is not simply a random holiday created by some Pancake Lover.<br /><br />Join me in eating pancakes on this Pancake Day. You can look back to the archives of February 2007 to find some of my favorite pancake recipes. You may also want to do some research of your own and discover the countless varieties of delicious pancakes from all around the world. Have you ever had Blintzes, Crepes, Puff Pancakes aka. German Oven pancakes, Latkes aka. Potato Pancakes, Pioneer pancakes, or Swedish Pancakes??<br /><br />Don't worry if you don't have time to make pancakes for breakfast. Pancakes are fabulous any time of day. Visit your local pancake house for lunch or whip up a batch of pancakes for dinner. Enjoy!!<br /><br /><br />To Your Best Health,<br /><br />Melissa Guthrie<br />BSc Nutritional Science<br />BSc Exercise Physiology<br />ACE Certified Personal Trainer/Group Fitness Instructor<br />New Leaf Certified Metabolic Technician<br />Triathlete/Runner<br />Healthy Cooking EnthusiastUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-37723033.post-29818468981814566132009-03-05T12:56:00.000-08:002009-03-05T13:20:37.086-08:00Balanced Nutrition: Do You Have It?Balance is an important ideal. Most of us want to have a healthy balance of our time between things such as work or career, relationships (family and friends), recreation and hobbies, etc. We want to have a balanced checkbook. In order to walk from point a to point b we require balance or we’d topple over. And throughout our lives we’ve heard about how important having a balanced diet is to our health. Well, anyone who knows me knows I am not a fan of the word “DIET”, so I very rarely use it. When I am coaching clients on improving their nutrition, we talk about <strong><span style="color:#ffff99;">BALANCED NUTRITION</span></strong>.<br /><br />Most of our American friends eat any way but <span style="color:#ffff99;">BALANCED</span>. With the skyrocketing obesity amongst all age groups and the 400, 000 plus people that die prematurely each year as a result of diseases directly related to poor nutrition and lack of physical exercise, I wonder if very many people even know what <strong><span style="color:#ffff99;">BALANCED NUTRITION</span></strong> looks like? I can tell you that it doesn’t look like how the majority of America eats. I know there is a gap between knowing and doing. People may know what to do, but for whatever reason are not doing it OR people may just be ignorant as to how to eat healthily and care for their precious, priceless bodies. It is true that we aren't born with a "how to care for.." tag attached, unlike those new jeans I just bought. Regardless, I am here to shed some light on <span style="color:#ffff99;">Balanced Nutrition</span>.<br /><br />Most American’s are taking in far more calories then they are expending, hence the obesity epidemic. In order to achieve an ideal body weight, a person must <span style="color:#ffff99;">BALANCE</span> energy intake with energy output. To achieve optimal health and fitness, a person must balance eating the right foods, in the right amounts, at the right times. At the each meal there should be a balance of the three macronutrients – Carbohydrates, Protein, & Fat. When the macronutrients are balanced appropriately at each meal and throughout the day, the result is great energy all day, little to no craving for unhealthy foods, a feeling of satiety, and steady blood sugar levels.<br /><br />If you are “ready and willing” to bridge the gap between knowing and doing and to become more nutritionally <span style="color:#ffff99;">BALANCED</span>, then read on....<span style="color:#ffff99;"><br /></span><br /><br /><div align="center"><span style="font-family:arial;font-size:130%;"><strong><span style="color:#ffffff;">Balanced Nutrition: Do You Have It?</span><br /></strong></span><a href="http://www.slimfast.co.uk/_system/MediaFiles/234.jpg" target="_blank"></a><a href="http://www.slimfast.co.uk/_system/MediaFiles/234.jpg" target="_blank"></a><br />Without Practicing Proper Nutrition Principles In Your Daily Life, Your Fitness Goals Will Be Difficult If Not Impossible To Achieve.<br /><br />Imagine A Simple Way To Eat Healthy, Delicious Foods At The Right Times, In The Right Amounts In Order To Achieve Optimal Health & Look Fantastic! Whether You Are A Busy Business Professional, A Mom Always On-The-Go, A High School/College Student, An Athlete In Training, or Living The Retirement Lifestyle We Can Show You How To…<br /><br />Begin Your Journey To A Healthy Way of Eating For A LIFETIME!<br /><br /><span style="font-family:lucida grande;"><span style="color:#ffff99;"><strong>Balanced Nutrition Webinar<br /></strong>When: Thursday March 12th<br />Time: 11:00AM AZ time (1pm EST) OR 7pm AZ Time (9pm EST)<br />Where: Wherever you are - its a Webinar!<br />Instructor: Melissa Guthrie, Nutrition Coach/Personal Trainer<br /></span></span><br />Seating is limited so RSVP right away via email <a href="mailto:mmguthrie@hotmail.com">mmguthrie@hotmail.com</a> or 800.775.0712 ext 7015. When You RSVP, you must specify which time you want to attend, then the dial-in details will be sent to you.<br /><br /><span style="color:#ffffff;">March is National Nutrition Month</span> - Stay tuned for more fun and education, webinars and </div><div align="center">workshops through out the month. wwww.gettingfitwithmelissa.com </div><div align="center"> </div><div align="center"> </div><div align="center"></div><div align="center"></div><div align="center"><br /></div><div align="center"></div><div align="center"></div><div align="left">To Your Best Health, </div><div align="left"></div><div align="left">Melissa Guthrie </div><div align="left">MBS Development Group<br />Nutrition Coach/Fitness Trainer</div><div align="left">Tel: 800.775.0712 ext 7015</div><div align="left">Email: <a href="mailto:mmguthrie@hotmail.com">mmguthrie@hotmail.com</a><br /><a href="http://www.gettingfitwithmelissa.com/" target="_blank">http://www.gettingfitwithmelissa.com/</a><br />Eat Right. Train Smart. Live Well. </div>Unknownnoreply@blogger.com0