Double Your Weight Loss Starting Now

Many 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….Balanced Nutrition.



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!).

What is the secret? Bite It & Write It!! 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.


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.


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!


If you’d like to learn more about achieving and maintaining your ideal body weight, you’ll want to attend…..

Get a Jump Start on the New Years Weight Loss Resolution &

Experience a Healthy Lifestyle Revolution.....

Simple Steps to Achieve & Maintain Your Ideal Body Weight


Healthy, Permanent weight reduction through….

• Reducing toxic load and releasing stubborn toxic fat.

• Increasing fat metabolism and improving overall metabolic function.

• Eliminating unhealthy food cravings & developing an appetite thermostat.

• Developing a simple, healthy balance of proper nutrition & physical activity.



Achieving & Maintaining Ideal Body Weight with Proper Nutrition & Essential Oils

Date & Time: Thursday December 16th @ 7pm - 8:15pm

Location: 4307 E. Blue Sage Court Gilbert, AZ 85297

Class Instructor: Melissa Guthrie - Fitness Trainer, Nutrition Coach, Health Educator, & Competitive Triathlete

Contact/RSVP: Jodi Lewis 480.213.6551 or Melissa Guthrie 1.800.775.0712 xt 7015 (Please RSVP!)

We look forward to having you attend. You are welcome to bring additional guests with you.


Gift Drawing & Healthy Snacks Provided.


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.


To Your Best Health,

Melissa Guthrie



12 Steps to a Lighter Thanksgiving

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

Tips for a Healthier Thanksgiving:

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




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

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

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

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

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

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

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

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

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

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

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

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

Events of the WEEK

If your week sounds like this...




Wednesday and Thursday:

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



Friday and Saturday:

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



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

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


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


Holiday Haven Aromatouch Hand & Foot Massage Party

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

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

Cost: None – it’s a gift!

Hosted by Melissa Guthrie & Marianne Trask

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


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


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

 *************** 

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

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

· improve metabolic function and increase oxygen uptake

· improve oxygen and nutrient delivery to the cells

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

· speed recovery from hard workouts and athletic injuries

· prevent injuries and boost immunity

· get better, deeper, more rejuvenating sleep

· and much more



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


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

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

Presenter: Melissa Guthrie, Fitness & Nutrition Coach

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

Give-Aways & Healthy Snacks!

 To Your Best Health,

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

How 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. 

So What's So Cool About Cucumbers?   They are a great food for anybody,  they are a super food for athletes!

Cucumbers are a great source of vitamin C 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 potassium and magnesium, two nutrients that help us with electrolyte balance and bone health.  They contain a mineral called silica which is essential to healthy connective tissue - intracellular connective tissue, muscles, tendons, ligaments, cartilage, & bone.

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.

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. 

So I would say if you like cucumbers - eat up!


 
***************
 
Upcoming Events
 
Boosting Immunity and Natural Healing with Nutrition and Essential Oils
Thursday Oct 28th  7:00 - 8:30pm  
1263  E. Evergreen St.   Mesa,  AZ  85203
Seating is limited,  please RSVP   to 800.775.0712  ex 7015
Special Gift for 1st 5 guests
 
 
Maximizing Sports Performance with Nutrition and Essential Oils
Saturday Oct 30th   6:15 - 6:45 AM (yep, early in the morning)
Freestone Park  in Gilbert, AZ   (Lindsey Rd, btwn  Guadalupe & Elliot)
Optional Group Run with the 1st Marathon Running Group to follow (~7:00 am)
 
 
Achieving and Maintaining Ideal Body Weight with Nutrition and Essential Oils
Thursday Nov 4th   7:00 - 8:30 pm
Location:  TBA
 
 
**********
 
To Your Best Health,
 
Melissa Guthrie
Fitness Trainer, Nutrition Coach,  Competitive Athlete, Healthy Cooking Enthusiast
BSc Nutritional Science, BSc  Exercise Physiology

What Do You Want to Know About Healthy Weight Loss, Balanced Nutrition, & Sports Performance?

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.

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.

• Balanced Sports Nutrition to Optimize Training, Performance & Recovery
• Maximizing Sports Performance & Fitness with Nutrition & Essential Oils
• Simple Steps to Achieve & Maintain Ideal Body Weight with Nutrition & Essential Oils
  
  Details about each event is found below:
  
  
  Attention runners, walkers, & sports enthusiasts!

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?


....Sole Sports invites you to a special evening with sports nutritionist & fitness trainer - Melissa Guthrie, BSc Exercise Physiology & Nutrition & Science.


Balanced Nutrition for Optimal Training, Competition, & Recovery


By attending this event you will:
* better understand your body's nutrient requirements before, during and after exercise.
* learn what foods every runner/walker should consume for better health, faster recovery, & optimal performance.
* gain greater insights into how to determine the right foods in the right amount at the right time.
* and more!

Date: Thursday October 14, 2010
Time: 7:00pm (if you'd like to join the group walk/run it starts at 6:30pm)
Location: Sole Sports Running Zone 6941 N. Hayden Ste B-4, Scottsdale, AZ 85250
www.solesportsrunning.com



*************

Learn how to optimize fitness,
improve race times, and stay injury-free with
the Essential Sports Performance Edge.

How would your fitness training & sports performance be impacted if you could significantly…
*improve metabolic function and increase oxygen uptake
*improve oxygen and nutrient delivery to the cells
*reduce inflammation & oxidative stress associated with training & competing
*speed recovery from hard workouts and athletic injuries
*prevent injuries and boost immunity
*get better, deeper, more rejuvenating sleep
*and much more

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


Maximizing Sports Performance & Fitness with Nutrition & Essential Oils

Date & Time: Friday October 15, 2010 @ 7pm – 9pm
Location: 1263 E Evergreen Street. Mesa, AZ 85203 (Brown & Stapley)
Class Length: approx. 90 minutes
RSVP: call 800.775.0712 xt 7015, email mmguthrie@hotmail.com to RSVP . Space is limited.
Door Prizes and Give-Aways & Healthy Snacks!


***********************************

Slim ‘n Fit Seminar Series Announces a Free Introductory Education Class…

Simple Steps to Achieve & Maintain Your Ideal Body Weight

Healthy weight reduction through….
* Reducing toxic load and releasing stubborn toxic fat.
* Increasing fat metabolism and improving overall metabolic function.
* Eliminating unhealthy food cravings & developing an appetite thermostat.
* Developing a simple, healthy balance of proper nutrition & physical activity.



Date & Time: Saturday October 16, 2010 @ 10 am – noon

Location: 1263 E. Evergreen Street Mesa, AZ 85203 (Brown & Stapley)

Class Length: approx. 1 ½ - 2 hrs (optional bonus Start Right training class from 1-2pm)

Door Prizes, Give-Aways, & Healthy Snacks Provided.

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.



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


To Your Best Health,




Melissa Guthrie
MBS Development Group
Nutrition Coach & Fitness Trainer
Tel: 800.775.0712 ext 7015
http://www.gettingfitwithmelissa.com/
Eat Right. Train Smart. Live Well.

Summer Slim ‘n Fit Seminar Series

Announcing a Free Introductory Education Class…


Simple Steps to Achieve & Maintain Your Ideal Body Weight

Healthy weight reduction through….

• Reducing toxic load and releasing stubborn toxic fat.
• Increasing fat metabolism and improving overall metabolic function.
• Eliminating unhealthy food cravings & developing an appetite thermostat.
• Developing a simple, healthy balance of proper nutrition & physical activity.

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.


Class Details:
Date & Time: Saturday June 12, 2010 @ 11am MST
Location: Richardson Home @ 2184 E. 1710 S. Spanish Fork, UT 84660
Class Length: approx. 1 hour


We look forward to having you attend. You are welcome to bring additional guests with you. Please RSVP to Jen or Rod Richardson Jen@rodalan.com or Rod@rodalan.com



To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach and Fitness Trainer

New Recipes for Healthy Salads

Today is the final day of May and in case you didn’t know May is National Salad Month. 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.

Creamy Black Bean & Corn Salad

• 1 (15 oz) can Black Beans, drained & rinsed
• ~ ½ cup sweet Corn, canned & drained or frozen, thawed
• ~ ½ - 2/3 cup Lowfat or fat free cottage cheese
• ~ 2/3 to ¾ cup Chunky Salsa
• ~ ½ cup Diced bell pepper, red or green
• ~1/4 cup Canned Green chiles, optional
• ~1/4 - 1/3 cup chopped green onion, optional
• ~ 1/2 to 1 TBS Taco Seasoning, optional
• ~ ¼ to ½ tsp Cumin, optional

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.

Balsamic Broccoli Cauliflower Salad

• 1 ½ cups Fresh Broccoli florets, cut small
• 1 ½ cups Fresh Cauliflower florets, cut small
• ~ ¾ to 1 cup Shredded carrots
• ~ 1 – 1 ½ cup Shredded green or purple cabbage, optional
• ~ 1/3 to ½ cup Raisins or craisins
• ~ 1/3 to ½ cup Slivered raw almonds, chopped raw walnuts, or raw sunflower seeds
• ~ ½ cup Plain nonfat yogurt
• ~ 1/3 – ½ cup Mayo, light or nonfat
• ~ 1 to 2 TBS Balsamic vinegar
• Sea Salt, to taste
• ~ 1 TBS EVOO, optional
• ~ 1 TBS honey or agave nectar, optional

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.

When you make these salads, I'd love to get your feedback.

To Your Best Health,

Melissa Guthrie

Triumph Training Nutrition Coach & Fitness Trainer

Do You Have a Perfect Pre-Exercise Food?

What is your perfect pre-exercise food or mid-run fuel source?

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.

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.

Note: 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.

For a big pre-exercise energy boost give the following a shot: Raisins, Craisins, Mixed Dried Fruit, Dried Apricots, Dried Mango or Dried Pineapple.



To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer

Add First In Order to Subtract

When 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.

Here are a couple of examples:

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.

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.

To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer
BSc Nutritional Science
BSc Exercise Physiology
Competitive Triathlete
Healthy Cooking Enthusiast

Highly Requested Bread Recipe

So 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 “The Bread”. 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.

This is the recipe I made for the Women’s Cycling Group on June 20th….

Whole Wheat Oatbran Bread (2lb Loaf)
1 ¼ cup water
3 TBS honey
2 TBS applesauce, unsweetened
4 cups whole wheat flour
½ cup oatbran (farina or cornmeal can be substituted)
1 ½ tsp salt
1 ½ tsp bread machine yeast
2-3 tsp vital gluten

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.

If you have any questions, let me know. Otherwise, ENJOY!

Recipes that are coming in the near future are Whole Wheat Strawberry Craisin Sunflower Bread, Whole Wheat Oatmeal Maple Bread, and Homemade Hummus.


To Your Best Health,

Melissa Guthrie
Triumph Training Fitness & Nutrition
BSc Nutritional Science
BSc Exercise Physiology
Nutrition Coach
ACE Certified Fitness Trainer/Group Ex. Instr.
New Leaf Metabolic Technician
Competitive Triathlete
Healthy Cooking Enthusiast

Take the Ultimate Grocery Shopping Tour

I 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. Excellent!! that is what I do best...fast and simple, delicious and nutritious, and super cost-effective.

Where do we start? 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 Ultimate Grocery Shopping Tour...


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.

All participants will receive: The ULTIMATE Grocery Shopping Guidebook.

Who: You, your children (8yrs or older), your spouse, your friends, your neighbors, etc
Fee: $30 per individual or $45 per household (2 people: husband/wife, parent/child, roommates, etc)
Where: Fry's Marketplace (Stapely & McKellips) Mesa, Arizona

RSVP is required by midnight June 3rd in order to attend. Call 1.800.775.0712 ext 7015 to RSVP.

To Your Best Health,

Melissa Guthrie
Triumph Training Nutrition & Fitness
BSc Exercise Physiology, BSc Nutritional Science
ACE Personal Trainer, Group Fitness Instructor
New Leaf Certified Metabolic Technician
Competitive Runner/Triathlete
Healthy Cooking Enthusiast

Nutrition 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.)




· 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.


· 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.


· 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.


· It is a good idea to avoid coffee and tea on the plane as these can act as diuretics and lead to dehydration.


· 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).


· 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.


· 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.


· 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.


· 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.


· 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.


· 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!

Foods That Travel Well
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 .

To Your Success,

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

Kids Just Wanna Be Fit

I 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!!



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.



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.

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.



It is such an honor for me to be affiliated with Chances for Children http://www.chancesforchildrenaz.com/. 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



Call To Action:



1. Be an Example: 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.



2. Encourage a child 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.

To Your Best Health,

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner

Healthy Cooking Enthusiast

Better than Bottled Water

I 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.

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.


Reduce: fruit juice
Reduce or eliminate: sugary drinks like Gatorade, lemonade, or kool-aid; alcohol, coffee, black teas
Eliminate: soda & energy drinks

Flavored Water: Take a pitcher of good water (i.e. Reverse Osmosis) add to it any of the following:
Fresh berries - raspberries, strawberries, etc.
Sliced citrus - lemon, lime, orange, tangerine, etc
Other fruits - watermelon cubes, cantaloupe cubes, fresh pineapple, fresh sliced peaches,
Vegetables - cucumber slices
Fresh herbs - lemongrass, mint

What can you create? 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.

Healthy Iced Tea: 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.

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!

Drink to your health!

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

A BERRY Good Habit

It is official...Spring has sprung and that means that fabulous spring and summer fruits are coming into season, this includes fresh berries. Berries are a considered a superfood because they are power-packed with vitamins, minerals and anti-oxidants. Anti-oxidants 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.



A daily eating plan that is rich in vitamin, minerals, and anti-oxidants is key. Since berries are some of the most anti-oxidant 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: strawberries, blueberries, raspberries, black berries, mulberries, marion berries, gogi berries, acai berries, etc. Incorporate berries 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.


If you are interested in learning more about proper nutrition and healthy eating, then you will want to RSVP to attend the upcoming FREE webinar:

Nutrition Myth Busters: Dispelling the Myths and Telling the Truth about Good Nutrition.

Thursday March 26th at 7pm PST/8pm MST. To RSVP email mmguthrie@hotmail.com or 800.775.0712 ext 7015.


To Your Best Health,

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

Food Cravings: Kick Unhealthy Cravings to the Curb

I, 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.

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!

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.

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 Balanced Nutrition. 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.

Unhealthy cravings can be kicked to the curb by:

1. Fueling the body every 3 to 4 hours with healthy well balanced meals/snacks and never skipping meals, especially breakfast.

2. Making sure each meal/snack has a balance of carbohydrate, protein, & healthy fat.


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.

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.

For more on healthy eating.....

Balanced Nutrition Webinar

When: Thursday March 12th

Time: 11:00AM AZ time ( 2 pm EST) OR 7pm AZ Time (10 pm EST)

Where: Wherever you are - its a Webinar!

Instructor: Melissa Guthrie, Nutrition Coach/Personal Trainer

Seating is limited so RSVP right away via email mmguthrie@hotmail.com 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.

To Your Best Health,

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner

Healthy Cooking Enthusiast

Balanced 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 BALANCED NUTRITION.

Most of our American friends eat any way but BALANCED. 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 BALANCED NUTRITION 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 Balanced Nutrition.

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 BALANCE 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.

If you are “ready and willing” to bridge the gap between knowing and doing and to become more nutritionally BALANCED, then read on....

Balanced Nutrition: Do You Have It?

Without Practicing Proper Nutrition Principles In Your Daily Life, Your Fitness Goals Will Be Difficult If Not Impossible To Achieve.

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…

Begin Your Journey To A Healthy Way of Eating For A LIFETIME!

Balanced Nutrition Webinar
When: Thursday March 12th
Time: 11:00AM AZ time (1pm EST) OR 7pm AZ Time (9pm EST)
Where: Wherever you are - its a Webinar!
Instructor: Melissa Guthrie, Nutrition Coach/Personal Trainer

Seating is limited so RSVP right away via email mmguthrie@hotmail.com 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.

March is National Nutrition Month - Stay tuned for more fun and education, webinars and

workshops through out the month. wwww.gettingfitwithmelissa.com

To Your Best Health,

Melissa Guthrie

MBS Development Group
Nutrition Coach/Fitness Trainer

Tel: 800.775.0712 ext 7015

Email: mmguthrie@hotmail.com
http://www.gettingfitwithmelissa.com/
Eat Right. Train Smart. Live Well.

Putting Love & Passion in Your Valentine's Day Meals

It’s Valentine’s Day, so I thought it would be timely to share a few fun ways to put some Love & Passion into your meals.

Homemade Heart Shaped Pizza
I love homemade pizza!! My favorite crust is a honey whole grain crust that I make in the bread machine.

Ingredients:
1 1/3 cups warm water, 110 – 115 F
¼ tsp sea salt (optional)
2 Tbsp honey
2 to 2 ½ cups whole spelt flour *
1 cup whole wheat flour
2 tsp active dry yeast
1 Tbsp cornmeal

Directions: Put ingredients into the bread machine pan in the following order: 1. warm water, honey, flour. 2. make a small well in the flour, and pour yeast into the well, then cover over with flour. 3. sprinkle salt right along the wall of the bread pan, so it is as far from the yeast as possible. Now place the bread pan into the bread machine and select dough setting, press start. When dough is finished, remove dough from bread pan, let rest 2 or 3 minutes. Pat and genltly stretch dough into ~ 14 inch heart. Spray a large cookie sheet with non-stick cooking spray then sprinkle with cornmeal. Press dough onto cookie sheet.
Preheat oven to 500F. Put pizza dough into oven for 5-10 minutes until dough is starting to firm up and lightly golden. Remove dough from oven and top with your favorite pizza toppings. Return pizza to oven and bake until cheese is melted and crust in golden brown.
*Note: spelt flour is a whole grain, highly nutritious flour that can be found in the health food section of your grocery store. If you do not have spelt flour, then I recommend using 1 ½ c whole wheat flour and 1 ½ cups all-purpose flour.
** If you prefer a thin crust pizza, then divide the dough into two and make 2 smaller, thinner pizzas.

HEART-y Pancakes
My favorite pancake recipes are actually already posted here in the archives (see International Pancake Day post 02.16.07)
Pancakes can easily be made in the shape of a heart or in the shape of letters to spell a Valentine message like LOVE, LUV, KISS, I (heart-shape) U, etc.
You can also do some creative mix-ins like chopped strawberries, raspberries, or dried cranberries. You can put pureed strawberries, raspberries, or beets into the batter to create perfectly pink pancakes. Top pancakes with light whipped cream and berries for an extra lucious flair.


Luscious Love Muffins
Strawberries have long been associated with love and passion. They are heart shaped for heaven’s sake! These Strawberry Almond muffins will steal your heart at first bite. Using heart-shaped muffin tins will make these delights even more LOVELY.

Strawberry Almond Muffins
½ cup applesauce, unsweetened
¾ cup honey
2 eggs (or 1 whole egg + 2 egg whites)
1/3 cup skim milk*
1 ½ tsp pure almond extract
1 cup whole spelt flour
1 cup whole wheat flour
1 Tbsp baking powder
¼ tsp sea salt
2 cups strawberries, chopped
¾ cups slivered almonds**

Preheat oven to 375F. Spray a 12-cup muffin tin with non-stick cooking spray. In a large bowl, combine the applesauce and honey. Add the eggs and blend until fluffy. Mix in the milk and almond extract. In a separate bowl, sift the flours, baking powder and salt. Add the flour mixture to the wet ingredients and blend until just combined. Fold in the strawberries and almonds. Fill muffin cups to the top and bake 25-30 minutes or until golden brown. You can test to see if muffins are done by inserting a toothpick into the center, if it comes out clean their done. Yields: approx. 12 muffins
*non-dairy milk such as soymilk can be substituted
**if you do not have almonds or are allergic, any other nut or grapenuts cereal can be substituted.


Heart-Throb Eggs & Toast
1 slice whole grain bread
1 egg
Salt & Pepper to taste
Use a 3-inch heart shaped cookie cutter to cut a heart shape out of the center of the bread. Spray a griddle or frying pan with non-stick cooking spray. Place the bread in the pan and break the egg into the cutout of the bread. Lay the heart shaped bread on the pan and toast it on both sides until golden brown. When the egg is cooked on the bottom and before the bread becomes too brown, flip the egg/bread to toast the other side and finish cooking the egg, about 1 minute. Yield: 1 serving


Strawberry Crush
6 ice cubes
16 fresh or frozen strawberries
½ cup frozen limeade concentrate
½ cup water
Place ice cubes into blender and pulse until crushed. Add the remaining ingredients and puree until smooth and thick. Pour into tall glasses with a long straw (if you find valentine straws – even better) Yield: 2 servings


Purple Passion Shake
1 cup grape juice
1/3 cup nonfat vanilla yogurt
1 cup fresh or frozen blackberries
1 Tbsp fresh lemon juice
1/3 cup crushed ice
Place all ingredients in blender and puree until smooth.


Love Potion
½ cup frozen or fresh strawberries
½ cup frozen or fresh raspberries
1 cup white grape juice or apple juice
Place all ingredients into blender and blend until uniform in color. For thicker potion, add more fruit. For thinner potion, use more juice. Garnish with cherries. Sip with the one you love.



I hope this gives you some ideas to make your meals extra special on this Valentine's weekend. Remember healthy cooking = healthy eating and even on holidays there are fun, creative ways to have fabulous food in a healthy way.


To Your Best Health,

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner

Healthy Cooking Enthusiast

A Thanksgiving Challenge & The Big Fat Problem

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

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

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

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

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

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

Tips for a Healthier Thanksgiving:

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

Happy, Healthy Thanksgiving to you!

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner

November Fitness Spotlight

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

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

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

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

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


Congratulations Mickey & Darryl! You are Super Stars!

To Your Best Health,

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

Stop The Weight Loss Landslide

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

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

Calorie boosting ideas for Breakfast and Snacks:

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

Calorie boosting ideas for Lunch or Dinner:

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

To Your Best Health,

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