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,

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!


 
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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
 
 
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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.

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

Pre-Race Sports Nutrition Tips

We are days away from the PF Chang's Rock 'n Roll Marathon in Phoenix, Arizona on January 18, 2009. Not only will I be running the marathon with a goal to qualify for the Boston Marathon, I am also assisting my Team Chances running team in being nutritionally prepared for a stellar race experience. (For more info about Team Chances go to www.chancesforchildrenaz.com)

Whether you are running a 5K, 10K, 1/2 marathon, marathon or participating in a multi-sport race, what you do or do not do nutritionally these final days can have a significant effect on your race. So remember a few things…Choose nutrient rich foods and steer away from empty calories. Your body requires pure nutrition to heal, repair, and prepare for the physical demands it is about to undergo. For example if you have the choice between a snack of a chocolate chip cookie or an apple – choose the apple!

What, When & How Much Should I EAT the morning of my race?



If you are not sure what to eat before the race, you’ve got a couple more days to figure it out. I hope you know by now what foods work best for you before running: Maybe it is one of the following: oatmeal & fruit, bagel & fruit, english muffin/toast & fruit, a (non-dairy) smoothie, a Bakers Breakfast cookie, pizza, turkey sandwich, peanut butter & banana sandwich, pancakes & fruit, cereal & fruit with rice, almond or oatmilk, whole grain muffin & fruit, chicken noodle soup, etc.? Go with what is familiar and with what you know agrees with your digestive system.

Second, now that you’ve determined what you’ll be eating for breakfast you want to determine how much you should eat and at what time. Remember that not only will the type of food you eat effect your race positively or negatively, but also the volume of food. It is better to eat a little bit lighter pre-race breakfast and then do a booster (light snack – like a banana, half a bagel or a GU) 30-45 min before the race and then do more fueling during the race RATHER THAN eating TOO MUCH for breakfast and feeling like you have a brick in your stomach from the start of the race (been there done that – uuugh!!). For example: You’ve determined that you’ll have a honey whole wheat bagel w/ 1 TBS almond or peanut butter and a whole banana as your pre-race breakfast. You have determined you need to eat breakfast 3 hours before race start in order for digestion and absorption to be complete.



Does It Matter What I Eat 48 Hours Before The Race?


This is also the week to pay close attention to what you eat the last 48 hours before race day. Determine what foods will work best with your body – remembering to avoid super spicy foods, a lot of dairy, too many high fiber foods (especially if you are not use to eating a lot of fiber), heavy meats, and high fat foods. I recommend keeping your meals light and clean. Carbs that typically settle well are rice, pasta, potatoes, light wheat breads, pita bread, tortillas, etc. Stick with vegetables that don’t upset your digestive system like salad greens, green beans, carrots, tomatoes, cucumbers, squash, jicama, etc. (i.e. some people have a hard time with cabbage, cauliflower, broccoli, onions and bell peppers). Go with light protein sources – fish, chicken, tofu, small portions of lean beef or pork. Beans & legumes may work okay for some people because they are an awesome source of complex carbohydrates and plant-based protein (however they can cause some digestive upset for some people – if these cause even minor gas or digestive upset please don’t eat them until after the race). You also want to time your pre-race dinner appropriately. It is best to not have this meal be too heavy, eat to the point that you are comfortable to slightly, comfortably full, and try to have this meal 3 to 4 hours before bed time. It is a really good idea to stay away from alcohol for at least 48 hours prior to race day (if you must drink save that for post-race).







Finish Line Nutrition for Optimal Recovery


Remember that post-race nutrition is extremely important as well. You will be tired, depleted and you will either not feel like eating anything or you’ll feel like eating anything and everything. Plan your post-race meals now. Your body requires high quality, pure nutrition as much after the race as it does before the race. You will want to balance carbohydrates and proteins in every meal post-race. Most importantly remember to get nutrients in your body as soon as possible after the race. If you do not feel like eating – a smoothie, chocolate or strawberry milk are a great post race beverage. Avoid the tendency to load up on high sugar, high fat, nutrient poor foods like cookies, candies, burgers & fries, & deep fried anything. Whole grains, lean meats or plant-based proteins, fresh fruits and veggies and healthy fats (like raw nuts, avocadoes, olives, etc) are what your body requires the most! Some salty foods will help to replenish the salt lost through sweat and will help your body absorb fluids to properly rehydrate. If you rehydrate with sports beverages these will have sodium in them. Alcohol is not the rehydration beverage of choice - it actually dehydrates the body, it hinders proper carbohydrate and fat metabolism, and provided plenty of empty, non-nutritional calories.



Eat Right! Train Smart! Perform GREAT!

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

Sports Nutrition during the Marathon Taper

Fueling for the Marathon: Two Weeks to Race Day

Over the past several months you’ve been diligently training and building up your mileage week by week. You’ve improved your cardiovascular fitness, your muscle strength and endurance, in the process you’ve depleted your muscle glycogen stores and caused micro-damage to muscle fibers and connective tissue. Race day is fast approaching and on this day, you will likely demand more of your body on that day than you did on any of your training runs. Therefore, these final two weeks of “tapering” are vital to how you will perform on race day. You are reducing your weekly mileage now, in order to give your body more time to recover, replenish and heal. It is not uncommon to feel as though you are losing fitness and/or gaining weight – do not worry it is only an illusion. Your fitness level will be maintain through the taper training and any weight gain you may experience if not illusionary will be a result of your body filling up the glycogen stores (the carbohydrates stored in your muscles along with water do weigh something). Now is not the time to cut back on calories, nor is it the time to over consume. Smart fueling now through race day will greatly increase the likelihood of a fabulous race experience.

The following are some guidelines for proper fueling during “Taper”:

Low levels of muscle glycogen will result in early energy depletion and fatigue. In order to keep glycogen stores full for race day your daily intake should be as follows:

Daily Carbohydrate Intake = 60-70% of total caloric intake
Or use the following calculations:
o 6-7gm/kg body weight for 1 hour training daily
o 8 gm/kg for 2 hr training daily
o 10 gm/kg for 3hr training daily
o 12-13 gm/kg for 4+ hr training daily

Carbohydrates are your body’s favorite energy source and the primary fuels source during exercise.

Recommended Carbohydrate Rich Foods: whole grain cereals, whole grain breads, whole grain pasta, potatoes, sweet potatoes, corn, peas, winter squash, oats, barley, fresh fruits, fresh vegetables

Daily Protein Intake = 12-15% of total caloric intake
Protein requirement can also be calculate using 1.3 x kg body weight (there are 2.2 lbs per kg)

Lean Animal Protein &/or Plant-based proteins are important for muscle repair and growth, regular physical training tends to reduce muscle protein breakdown and protein loss from the body.

Protein Rich Foods: lean beef, chicken, fish/seafood, pork, beans and legumes such as lentils and split peas, tofu, tempeh, eggs, low fat cottage cheese, low fat cheese, nonfat/low fat milk and yogurt.

Daily Fat Intake = 20-25% of total caloric intake

In general, no less than 15% of your daily caloric intake should come from fat. Women of reproductive age need at least 20% of total calories to come from fat. Don’t exceed 25% of your total calories from fat, as the body prefers muscle glycogen for fuel over fat, also fat takes longer to digest than carbohydrates. Note: much of your fat intake will come through the meat, dairy and nut-based products you eat.

Healthiest Fat Sources: polyunsaturated and monounsaturated fats and omega-3 fatty acids. Olive oil, plant-based oil, coconut oil, avocados, olives, raw nuts & seeds, all-natural peanut butter, almond butter, cashew butter, flax and fish oils (i.e. the fat in salmon).

Foods to Limit or Avoid During Taper:
Limit high-fat protein foods like hamburgers, fried chicken, extra cheese because these foods take longer to empty from your stomach and can contribute to sluggishness. Limit sugary sweets like candy, cookies, candy bars, cakes, ice cream, candy bars, doughnuts, pastries, etc. Limit overall junky foods like French fries, onion rings, potato chips, most crackers, all fried foods, and alcohol.

The final two days before the race your intake should shift to:
75-80% of calories from Carbohydrates
10% of calories from Protein
10-15% of calories from Fat




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

Fight Childhood Obesity and Reduce Your 2008 Tax Liability

Are you willing to join the crusade against Childhood Obesity?

I have a huge personal mission to eradicate this unnecessary epidemic. In case you don't know, I was once the "fat kid". Fortunately, I was introduced to exercise and healthy eating when I was 12 yrs old and it has been one of the greatest blessings of my life. I have spent the last 14 yrs living in complete freedom when it comes to my weight, my health, & my relationship to food and exercise; even more, I get to enjoy that freedom for the rest of my life. I wish the same blessing for all children who struggle with their weight.

If you've struggled with your weight at any age, you know how it can have a negative impact on other areas of your life. Currently over one third of our children 6-18 years of age are suffering from obesity. Not only does this dramatically affect the quality of life during their important formative years, it seriously impacts their health & well-being for the rest of their life.

How you can you help me & the children of Arizona!

I've recently taken on a volunteer position as nutrition coach for TEAM Chances for Children AZ. Chances for Children is an organization whose mission it is to fight childhood obesity by providing nutrition education & fitness programs to children in Arizona, so that they can begin a healthy lifestyle now. Team Chances is a fundraising team training to walk or run the PF Changs Rock 'n Roll 1/2 marathon & marathon on January 18, 2009.

Along with the athletes who I am coaching, I am training to run the full marathon and fundraising to assist the less fortunate children of Arizona. I invite you to assist me and consider making a generous donation to the cause and give these kids a chance to succeed in life. To make an online donation – go to www.chancesforchildrenaz.com/teamchances/melissaguthrie. Click the orange link at the bottom, enter your donation amount and be sure to type Melissa Guthrie in the blank box. If you prefer to make a donation via check, please make your check payable to Chances For Children and contact me for the mailing address.

NOTE: Donations made by Dec 31, 2008 are tax deductible for your 2008 taxes. And if you are in Arizona you can receive a tax credit for your donation! See Tax Credit info below.

To learn more about Team Chances and how they are making a difference inthe lives of 1000s of children in Arizona and how you can get involved inthe crusade (see http://www.chancesforchildrenaz.com/ calendar for more details):

Thank you for your support,


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



Tax Credit for the Working Poor – Dollar for Dollar Credit on your Return
The state of Arizona provides an excellent incentive for you to help the working poor. If you donate money to a “Qualified Charitable Organization, Helping the Working Poor”, you can receive a dollar for dollar credit on your Arizona state return. You can use the credit to reduce your tax liability (dollar for dollar). If you are already due a tax refund, the credit simply increases your refund!

This credit is the Working Poor Tax Credit and you can receive a credit of up to $400 (married filing jointly) or $200 (single taxpayer.) The Working Poor Tax Credit can be taken in addition to the credits for public school contributions and/or school tuition organization contributions.
To be eligible for this credit, you must have itemized deductions and deducted charitable contributions on a prior year’s Arizona tax return (1996 or later). This prior year is your baseline year. You must exceed the baseline year contribution by the amount you donate to the qualified organization. The amount you donate to the qualified organization becomes your tax credit. The working poor donation can also be included as an itemized deduction on your Federal tax return if you are itemizing deductions.

Please refer to Arizona Form 321 and instructions for the annual reporting requirements of the credit on your Arizona individual income tax return. For information on the tax credits, visit the Arizona Department of Revenue Web site here http://www.enewsbuilder.net/eletra/gow.cfm?z=ascpa,308455,bbMlQj3h,2730778,bdyqNHV.

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

Hydration Tips For Outdoor Exercisers

The temperatures are dropping around the country, even here in Arizona. What I commonly witness is that as the temperatures drop and winter sets in, outdoor exercisers become more lackadaisical in consuming and/or keeping water with them during their workouts. Why do they do this?

When it is cooler outside, it is not as desirable to drink cold water. When it is warm outside, we are motivated to drink to cool ourselves off. The truth is you can become dehydrated as easily in cool weather as in hot weather. During exercise, we lose body water through sweat and also through breathing. When it is cooler outside, we do not sense that we are sweating as much and thus, we do not feel the need to drink as much. In addition, cool air tends to be drier than warmer air. So during the winter when we breathe, we are losing more water through our exhalation and we are breathing in drier air. During warmer weather, we are typically breathing in moister air, so some of the water we lose through exhalation we recapture when we inhale. When it is warm and our sweat rate is reved up in attempt to keep our body cool, we typically feel the need to drink more.

Remember even mild dehydration will result in a decline in performance. Mild dehydration is extremely difficult to identify while you’re working out. The key is to always have water with you when you workout, regardless of how hot or cold it is. Listen to your body, if you feel the sensation of thirst – DRINK! Thirst is your body’s real-time feedback mechanisml of hydration needs. The sports nutrition recommendations are to consume approximately 4 oz to 8 oz every fifteen minutes of exercise. For exercise sessions lasting 60 minutes or less, plain water is your best bet. Drink UP!!

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

Every Child Should Have The CHANCE To Succeed In Life!

I am currently serving as the sports nutritionist for a running team that is training for the PF Changs Rock 'n Roll Marathon on January 18th, 2009. The team is part of a non-profit organization call Chances for Children (http://www.chancesforchildrenaz.com/). Chances for Children's mission is to eliminate childhood obesity in Arizona by providing fitness and nutrition education programs to underprivileged school children in greater Phoenix area. Having been the "fat kid" myself, I am honored and excited to be part of the Chances for Children team. Members of Team Chances not only train to run the PF Changs Rock 'n Roll Marathon or Half-Marathon, they also fund-raise so that these school children can have opportunities they otherwise would not have. Because of the success Team Chances is having, hundreds of children get brand new Nike running shoes, they get running programs set up at their schools, and they get to participate in local races for free, and much more.



I love Chances for Children's mission, however it is just the tip of the iceberg. There is so much more to do. With at least one-third of all children and youth falling into the over-weight and obese category, this puts our children at risk for low-quality of life, all types of disease manifesting themselves in their teens or young adulthood, and even premature death. Not to mention the emotional and social implications of being overweight. Having been on both sides of the fence, I know the heavy (pun intended) burden of being overweight. I know the feelings of being unhappy in my skin, not liking myself, being self-conscious and being teased by the other kids who were a healthy weight. It is not a fun way to live - at any age. I also know the freedom, the fun, the joy, the confidence, the peace of mind, the energy that comes through being healthy. I believe that the body’s natural state is to be lean, to be healthy and disease-free, and energized. I wish everyone could know how it feels to live this way.

I believe that I went through the experience of being an overweight child for a specific reason. I believe God blessed me with this challenge and with the tools, resources and opportunities to overcome it so that I could help countless individuals around the world who are dealing with being overweight or obese. But it is not just about achieving a healthy body weight; it is really about life success. Yes, I was able to achieve my ideal body weight, which I’ve maintained for over 13 years. Even more importantly, as a result of my childhood weight issue I learned life skills and principles of success that I have been able to apply to all aspects of my personal and business life.



The success I achieved in my own health and fitness truly has served as a model of success for my entire life. At a very young age, I learned about the importance of staying true to correct principles, as I committed to achieving my goals through proper nutrition and exercise. Fad diets, weight loss medication, starving myself, binging & purging, and any other unhealthy practice was not a consideration, not an option. Even at times of major frustration, when I wondered if the weight would ever come off despite all of my healthy eating and exercise, I would not give into the "quick fix" mentality so highly promoted in the media. I learned the importance of consistency, as I set a daily exercise routine and faithfully followed through. I learned that you cannot manage what you cannot track, as I committed to keep a daily food diary of everything I ate and drank (which I still do on a regular basis). I learned the joy of accomplishing goals – both big and small. I experienced the rewards of persistence and resolve of never giving up, even when the results were not happening as quickly as I would have liked and as I faced bumps in the road. I learned how to make decisions based on what I really want in the long – term, as opposed to what I want right NOW. As I would look at the pizza, milkshakes, chips, cookies, French fries my friends were eating, I would ask myself, “what do you want more? Melissa, would you rather have the cookie now or would you rather move closer to your goal of 112 lbs?” By asking myself that question, I learned that I was the one with the power, not the food. I learned the difference a positive mental attitude makes, as countless physicians and health care provides told me I was just going to have to accept that I’d always be heavy; they said it was in my genes and that I was just a big boned, husky girl (for those of you who know me – that is FUNNY!). I learned the power of positive self-talk, affirmations, and visualization. I began by writing my goals in the present tense and posting them all over the house, by taking the beautiful dress I wanted to fit into and hanging it on my closet door where I could see it everyday and imagining how great I would feel and how good I would look wearing it. I also put a penny in my shoe every morning when I got ready for school and every time I felt that penny in my shoe I’d tell myself things like “I love my lean, healthy body. I am a lean 112lbs.”

I am so grateful that I have the opportunity to share my experience with people of all ages and that I may assist them in reaching their goals. It is most important to me that I reach those young people who have so much of life in front of them. It is my hearts desire and my mission to assist them in achieving optimal health and fitness, such that they may reach their full potential, live long healthy lives, succeed in all areas of their lives, and contribute greatly to society.



To Your Best Health,

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


If you would like to know more about Chances for Children and/or Team Chances, please visit http://www.chancesforchildrenaz.com/.
If you would like to know how to contribute to the Chances for Children Fundraising program, please contact Melissa
If you are local to Arizona and would like attend the upcoming Chances for Children Silent Auction on Nov 11th, please contact Melissa.
If you would like more information about Melissa’s Nutrition and Fitness Coaching Services, please contact Melissa