12 Steps to a Lighter Thanksgiving

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

Tips for a Healthier Thanksgiving:

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




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

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

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

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

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

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

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

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

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

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

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

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

Events of the WEEK

If your week sounds like this...




Wednesday and Thursday:

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



Friday and Saturday:

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



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

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


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


Holiday Haven Aromatouch Hand & Foot Massage Party

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

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

Cost: None – it’s a gift!

Hosted by Melissa Guthrie & Marianne Trask

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


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


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

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

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

· improve metabolic function and increase oxygen uptake

· improve oxygen and nutrient delivery to the cells

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

· speed recovery from hard workouts and athletic injuries

· prevent injuries and boost immunity

· get better, deeper, more rejuvenating sleep

· and much more



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


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

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

Presenter: Melissa Guthrie, Fitness & Nutrition Coach

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

Give-Aways & Healthy Snacks!

 To Your Best Health,

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

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

Fitness with a Focus

Fitness with a Focus

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.

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 fitness focus that is outside of oneself, one that is far bigger than “self-gratification” or a number on a scale.

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.

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.

Since that time, I've been introduced to another non-profit endurance training program called Chances for Children. 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 Chances for Children, 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. Chances for Children 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 Team Chances. I am privileged to be able to work with the Team Chances 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.

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 Chances for Children Community. 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 http://www.chancesforchildrenaz.com/

Melissa Guthrie

Triumph Training Nutrition & Fitness

Calling all Walkers & Runners!!
“TEAM CHANCES”
Information Meeting for 2009/2010 Marathon & 1/2 Marathon Training Programs
Tuesday, June 23, 2009
6:00 pm @ Sole Sports
(Rural & Warner in Tempe)

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.

ALL Team Chances Information Meeting Dates
June
· 23rd Tempe

July
· 21st Maricopa
· 22nd Tempe
· 23rd Scottsdale
· 29th Phoenix

August
· 4th Maricopa
· 12th Tempe
· 13th Phoenix
· 19th Scottsdale

Location of Meetings
Tempe…Sole Sports 1006 E. Warner Rd. Suite 104 Tempe, AZ 85284
Scottsdale…Endurance Rehab 9376 E. Bahia Dr. #D103 Scottsdale, AZ 85260
Phoenix…Endurance Rehab 4440 N. 36th St. Suite 240 Phoenix, AZ 85018
Maricopa…Chamber of Commerce Maricopa