Vitamin & Mineral Supplements: What's Essential?

Are vitamin and mineral supplements really necessary? Can they really improve vitality & longevity?

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?


• I’m confused about vitamin/mineral supplements. I hear conflicting advice from different sources.


• Do supplements really work; will they really make a difference in my health?


• Can’t I get all the nutrients I need by eating really healthy?


• At what age is it necessary and/or safe to begin taking a supplement?

• Are all supplement brands created equal?


• There are so many different vitamin, mineral, and nutrient supplements on the market, how do I know what I should be taking?


• How do I know I’m getting the best quality supplements?


• Supplements seem pretty expensive, is there a way that I can get what I really need without paying a fortune?


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 Saturday March 12th at 9am PST/10am MST/11am CST/noon EST. You must pre-register below. This is an open webinar and you are welcome to invite others to register and attend.

1. Please join my Webinar.

https://www1.gotowebinar.com/register/630698641

2. You will be connected to audio using your computer's microphone and speakers (VoIP). A headset is recommended.

Or, you may select "Use Telephone " after joining the Webinar.

Dial +1 (484) 589-1011

Access Code: 324-103-067

Audio PIN: Shown after joining the meeting

Webinar ID: 630-698-641


Presented by Melissa Guthrie, BSc, ACE – Nutritionist, Fitness Trainer, Health Educator.


To Your Best Health,

Take a Tip for your Day

Take a Tip for Your Day

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.

Tip for Improving Hydration:

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.

Tip for Increasing Fiber Intake:

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.

Tip for Eating More Whole Fresh Foods:

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.

Tip for Increasing Antioxidant Intake:

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.

Tip for Improving Metabolism thru proper Meal Timing:

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.

Tip for Making Breakfast a Habit:

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.

Tip for Increasing Lycopene Intake:

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.

Tip for Caring for Your Skin Naturally:

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.

To Your Best Health,

Melissa Guthrie
Triumph Training Nutrition Coach & Fitness Trainer

Tried and True Energy Boosters

A Boost of Energy

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.

1. Get a good night’s sleep. Ideally 8 hrs per night with shut eye starting before mid-night.

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.

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.

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.

To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer

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