SnS Weight Management Program

Slim and Sassy Weight Management Program

Let me say to all the guys out there, before you turn and run the other direction I want you to know that this is equally the Slim 'n Studly  Weight Management program.  In fact, the men that are using the SnS Metabolic blend and associate nutritional products are experiencing phenomenal results.  Men and women, I invite you both to read on and learn more about the program I'm using to assist thousands of individuals in achieving and maintaining their Ideal Body Weight!

I recognize that you may not yet have all of the items noted in the full protocol, so you will follow it according to what you have. The SnS products are not quick fixes or the magic bullet to fast fat reductoin - they are tools to accelerate the process and get your body functioning the way it is suppose to.

Remember that your daily habits are critical to success  with your nutrition accounting for 85-90% of your results and exercise accounting for 10-15% of your results.   Follow the principle of eating the right food, in the right amount, at the right times in order to optimize your metabolism and achieve optimal health.  Increase exercise and/or physical activity to at least 30 minutes per day - incorporate cardiovascular exercise, strength training, and flexibility/stretching.    If you have questions or feel like you need more customization of your regimen, please let me know.

For the individuals who choose to engage in  the full Slim 'n Sassy Weight Management program, you are able to receive whatever nutrition and fitness coaching you need from me at no charge. This includes custom meal plans, exercise program design, nutrition coaching sessions and accountability check-in calls, and more.  I am committed to your success!

SNS Weight Management Program Protocol

Slim ‘n Sassy Metabolic Blend is a proprietary blend of Certified Pure Therapeutic Grade Essential Oils designed to enhance your weight management efforts by aiding the metabolic system to function optimally. If body weight is not an issue for you, SNS will still be important to the health of your metabolism and the nutritional cleansing of toxins from your body.

In brief, Cinnamon bark oil helps to improve insulin sensitivity and thus improve carbohydrate metabolism which helps to ensure more stable blood sugar levels. Stable blood sugar leads to less dramatic appetite and less cravings for unhealthy foods.

Peppermint oil aids in healthy digestion and increases satiety which means you are less likely to get post-meal cravings. Healthy digestion also means better nutrient absorption.

Ginger oil is not only an important digestive aid it also increases lipolysis or the break down of fat cells.

Grapefruit oil is well known as an appetite thermostat, meaning it helps keep your appetite in check. In addition, grapefruit oil increases lipolysis and decreases adipogenisis (the creation of new fat cells) and it is a natural cleansing and detoxing agent.

Lemon oil is a powerful detoxifier and cleanser so it helps to improve liver function and it promotes the release of toxic fat cells (these are those stubborn fat cells that won’t budge no matter how hard you try). Lemon oil also is a powerful agent for increasing lipolysis and decreasing adipogenisis.

Daily Protocol:

· 3-5 drops in 16-24 oz of water 3-5 times per day. You can just always keep a few drops of SNS in your water and sip throughout the day for a total of about 20-30 drops per day. It is okay and in some cases strongly advized to start at lower initial intake and work up to the 20-30 drops/day.

· 6-10 drops in empty gel caps 3 times per day or 3-5 drops in empty gel cap 5-6 times/day. You can get empty gel caps at most health food stores or pharmacies or at www.aromatools.com. Note: ingest gel cap as soon as you fill them.

· Some individuals will choose to apply SNS topically in addition to one of the above mentioned oral consumption protocol. You can simply pour a few drops into your hand and apply to abdomen, buttocks, thighs, or bottoms of the feet. You can also use a carrier oil such as extra virgin olive oil or fractionated coconut oil.


Daily = Lifelong Vitality Pack (VMz, xEO Mega, Alpha CRS+), Slim 'n Sassy (~20-30 drops), Terrazyme capsules or DigestZen oil, Trim Shake or JP Complete Shake (1-2 per day maximum or 1 every other day minimum). You can use any other oils daily/weekly as you require.



Monthly = Nutritional Cleansing & Detox for Optimal Health & Weight Management

Month 1 = Zendocrine capsules & Zendocrine oil

Month 2 = GX assist + PB assist

Month 3 = Gx assist + PB assist

Month 4 = Zendocrine capsules & Zendocrine oil

Month 5 = Gx assist + PB assist

Month 6 = Gx assist + PB assist

Month 7 = Zendocrine capsules & Zendocrine oil

Month 8 = Gx assist + PB assist

Month 9 = Gx assist + PB assist

ETC....



To Your Success,



Melissa Guthrie

MBS Development Group/ Triumph Training

Nutrition Coach, Fitness Trainer, Health Educator, Healthy cooking Enthusiast, Athlete

Tel: 800.775.0712 ext 7015



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

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.

What Does It Take to Achieve & Maintain Ideal Body Weight?

What does it take to achieve and maintain ideal body weight?

There are no magic pills, no effortless elixirs, no quick fixes. It does take effort, it does take commitment, it does take discipline, it does take action. So now that we’ve got that out of the way, let me share with you the good news.

I went through my own journey to achieving and maintaining ideal body weight. It began at the age of 12 when I came to my breaking point and decided that I was not going to be the fat kid any longer. Through my own initiative I started a daily exercise program and began a self-study course in nutrition. I didn’t have much professional assistance – what can you do at twelve years of age? Can’t drive, no job, no money, can’t get a gym membership, etc. So doing the best I could with the resources I had, my journey to ideal weight took about 6 years. The great news is I did it!

I achieved my ideal body weight during my freshman year of college and have maintained it now for over 14 years. And because of what I know and the healthy lifestyle habits that have become who I am, not just what I do I will be able to maintain my ideal weight for the rest of my life. Now that is complete FREEDOM, especially compared to the bondage I lived in as a fat, unhappy, self-conscious, unhealthy kid.

Of course, my own experience led me to dedicate my life to the study of fitness and nutrition, including two degrees in nutritional science and exercise physiology. I feel one of my life’s purposes is to bless and serve people all over the world, of all ages in leading the healthiest lives possible as well as achieving and maintaining ideal body weight. Fortunately, I have been able to create and to discover resources that can aid and assist people in reaching their goals much more quickly than I did. I will be sharing some of what I’ve found this evening on a special webinar .

“Achieving and Maintaining Ideal Body Weight with Proper Nutrition & Essential Oils” Webinar

Date: Tuesday August 31st at 6pm PST/7pm MST/8pm CST/9pm EST
Location: Where ever you are – it’s a Webinar!
Please Pre-Register by going to: https://www2.gotowebinar.com/register/713601411

The hope of achieving and maintaining an ideal body weight can be a struggle and seem like the impossible dream for many individuals of all ages.

Join us for a special Look Young, Feel Young webinar event in which we will be discussing simple steps to achieving and maintaining ideal body weight through proper nutrition and the use of certified pure therapeutic grade essential oils.

Presented by Melissa Guthrie, BSc Exercise Physiology & Nutritional Science, Fitness Trainer & Nutrition Coach.



To Your Best Health,
Melissa Guthrie
Triumph Training Nutrition Coach & Fitness Trainer
Health & Wellness Educator
Healthy Cooking Enthusiast
Competitive Triathlete

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

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

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.

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.

A Moment on the Lips, Forever on the Hips

It is commonly reported that the average person gains 7 to 12 pounds between Thanksgiving and New Years (and for most people this weight gain not easily reduces and is often maintained throughout the coming year). This is phenomenal to me. Typically it would not be well for an adult to gain that much weight over an entire year, let alone in 5 to 6 weeks. Some of the contributing factors to this astronomical weight gain include: overeating more than usual, consuming an excess of high calorie, high fat foods, and high sugar foods, dining out more often, higher stress levels, cutting back on exercise and overall physical activity, staying up later and getting less sleep.

Do you have any idea how many calories must be consumed in order to gain that much fat? Trust me holiday weight gain is 99.9% fat gain. There are 3500 calories (kcals) in 1 pound of fat. So if someone gains 1 pound of fat in a week, it means that they consumed an excess of 3500 kcals above and beyond what their body expended in energy that week. Another way to look at it is 500 extra calories were consumed every day for a week. Calories can add up quickly, so it is a good idea to keep a food journal to keep you in check. Use the rule: Bite it and Write it! If it goes in your mouth, it must be recorded in the journal. Following this rule is often enough to make a person think twice about picking up the cookie or going for a second helping of creamy mashed potatoes and gravy. Another key to journaling success it to have an accountability partner who you will show your journal to on a regular basis – this could be a friend or family member who is supporting your fitness efforts, a personal trainer, or a nutrition coach.


High calorie holiday foods to beware of:
Egg Nog - An 8 ounces serving contains 350 kcals, 19gm fat (11gm saturated fat) – this is not good for your waistline or your arteries.
Pie – a generous serving of Pecan Pie can be as high as 800 kcals.
Candies – 3.5 ounces of Peanut Brittle will add up to about 485 kcals
High fat meats – Prime Rib. The healthy serving of meat is 4 oz; the typical person consumes double that. For 8oz of Prime Rib you’ll take on about 850 kcals.
Potatoes – Candied Yams will add about 400 kcals for ¾ cup serving. Mashed potatoes (often loaded with butter & cream) will tack on close to 470 kcals per cup.
Gravies & Sauces – gravy made from fat drippings 375 kcals for ¾ cup.
Stuffing
Alcohol
Hot Chocolate
Cookies
Chocolate


Dining Out: Most people have no idea how many calories they are consuming when they eat out, even when they are attempting to order healthier. It is not uncommon for a restaurant meal to have 1200kcal, 70 grams of fat, 2000 mg sodium. This is as much fat, salt and calories and some people require in an entire day (and they are consuming it in one meal). YIKES!!

Holiday Spirits: Consuming alcohol promotes fat storage, especially when alcohol is consumed with a high fat, high calorie meal. The body does not process the carbohydrate in alcohol the same way it does the carbohydrate in fruit and whole grains and in the process of metabolizing the alcohol sugars, fat metabolism is hinder and fat storage is enhanced.

Stocking of Sweets: High sugar foods are not only high in calories; they also cause a spike in blood sugar levels followed by a surge of insulin into the bloodstream which promotes fat storage, especially when sweets are consumed later in the evening.

Season of Stress: High stress levels increase the body’s production of cortisol (the stress hormone) which promotes fat storage.

No Time to Sleep: Sleep deprivation can lead to overeating, making poor food choices, and can temporarily alter hormone balance which means increase likelihood of weight gain.

Exercise your options: Exercise is what I call damage control for the holidays. Every extra calorie expended means one more calorie that doesn’t end up in a fat cell on your thighs. Ten minutes of exercise is better than no minutes. Simple ways to burn extra calories: Take two laps of power walking around the mall before you start your actual shopping. Park at the farthest parking spot from the door of the store and you'll burn a few extra calories walking and you are less likely to feel the stress of fighting for a close parking spot. . Take the stairs instead of the elevator or escalator. Schedule your workout for early morning, so you get it done first before anything else has the chance to thwart your plan. Find a workout partner so you can keep each other accountable to your exercise plan throughout the month of December. Spending time with friends or family – opt to go for a walk and talk rather than sitting on your behind. There are plenty of ways to keep exercise and physical activity a priority during the holidays. Extra benefits are exercise reduces stress levels and improves mood.

Happy Healthy Holidays!

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

Making Your Workouts Work With a Fitness Buddy

It seems that for me the theme of this week has been accountability in business, in fitness, and in life. It is amazing the difference it can make in ones desire and motivation to take action, to be consistent, to stay true to one’s word when there is someone to report to. I have had the great fortune of having a weight training partner for the past 6-months and it has been a great benefit to us both as we’ve been committed and consistent to our weight training regime. Whereas, before we started working out together we always did our cardio, but were inconsistent with our weight training. Last night I had an impromptu coaching session with my business mentor. She challenged me and told me she wanted a detailed report on my activities today. I was not about to let her or myself down, so I took massive action today and accomplished much. Earlier today, I was speaking with a friend who invited me to a party tonight. I told him I wasn’t going to be able to attend because I am running 20 miles at 6am tomorrow. He responded like I had three eyes and hair on my teeth. “Why in the world are you running 20 miles and why are you doing it at 6am?” That’s simple – I’m training for a marathon, I’m training with a team and the team is counting on me to be there. Most people would think to themselves, "well there will be at least 40 other people there to run in the morning so if I don't show up it won't be a big deal and no one will even notice." Perish the thought! It is amazing the support each team member contributes to the successful training of each other team member. When you know the team is going to be there at 6am to train, you don’t want to have to run all those miles by yourself, then you don't even consider hitting the snooze button. A coach, a mentor, a training partner, a personal trainer, or a team can be one of the most valuable assets in reaching your goals.

Earlier this week, I was not able to make it to the gym to meet my workout partner, Kim on our appointed weight lifting day and I felt badly about letting her down, because we both really look forward to our training sessions. Did she just go home? NO! She stayed and did the workout. Today Kim was sick and didn’t make it to the gym. I was already there doing my cardio workout. I rolled off the stair mill and hit the weights. Going home or skipping weight training never crossed my mind. What I’ve found is the few times that Kim is unable to make it to the gym, I’m just as motivated to complete my weight workout as when she is there. In speaking with Kim, I know she feels the same, she knows I’m going to ask her how her workout was and she doesn’t want to tell me that she bailed out of weight training just because I wasn’t there. I think she actually takes pride in being able to say “Melissa, I kicked my own butt today. You would’ve been proud.”

Having a fitness buddy, workout partner, or personal trainer is a great asset any time of year, but especially now during the holiday season. We get busy with holiday parties, shopping, and working extra hours to make up for the time we’ll be taking off from work. With the cooler weather, the sun rising later and setting earlier, our motivation to workout can wane. Having someone to report to and or someone depending on you to show up can be that little extra nudge we require to be consistent with our workouts during the holidays and throughout the winter months.

Suggestions in choosing a fitness buddy and making your workouts work:

• Choose someone you actually like to spend time with, a person who is motivated and who will hold you accountable. You don't want to work out with a waffler.
• Make sure that your workout schedule can be consistent – same days, same time each week. Also be willing to be flexible as occasional adjustments are required. Choose someone who is punctual.
• Choose someone who has a similar level of fitness to you. You don’t have to be able to lift the same amount, but it is important that you can both do the same exercises. If you are doing cardio together, make sure if you are running, walking or cycling outside that you are both at a very similar level otherwise both of your workouts will be sub-par. If for some reason you are at different fitness levels, be sure that you can each do the workout at your own pace, while still doing it together. i.e. You are walking on the treadmill at 3.5 mph, 4% incline and your buddy is walking on the treadmill next to you at 2.8 mph, 2% incline.
• Make sure your workouts are planned ahead of time. Don’t show up to workout and say “what should we do today.” Know before you go. Have a plan and work your plan. As Jim Rohn says, those who fail to plan, plan to fail.
  
  

Success to you!

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner

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

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

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

Breakfast Is For Champions

Most of us know that the “breakfast of champions” is Wheaties cereal, right? Well, Wheaties may have created a great slogan for themselves; however I find it highly unlikely that a person will become a champion as a result of eating the cereal. What I do know without a shadow of a doubt is that “Breakfast Is For Champions” or in other words, if a person wants to be a champion at anything then eating a healthy breakfast is the key.

Benefits of Breakfast
Increased metabolism throughout the day
Greater mental clarity and ability to focus
Greater sense of energy
Increase ability to stabilize blood glucose levels
More likely to maintain a healthy body weight
More likely to meet all of the body’s daily nutritional requirements
Decreased tendency to overeat later in the day and/or to make unhealthy food choices later in the day


I feel that breakfast is the most important meal of the day. And one of the greatest of all nutritional mistakes is skipping breakfast.

Common Effects of Skipping Breakfast
Slow down the body’s metabolism and teach the body to become an efficient fat storing machine
Feel ravenously hungry by late morning
Tendency to feel as if you are chasing your hunger the rest of the day
More likely to overeat at lunch and most likely dinner
Greater tendency to make unhealthy food choices when you finally eat
Increased cravings for sweets and high fat foods
More likely to be deficient in meeting the body’s daily nutritional needs
Decreased ability to concentrate & focus
Low energy, fatigue & feelings of lethargy
Irritable & short-tempered

Common Excuses of Breakfast Skippers
I hear these excuses on a daily basis and bottom line is that for every excuse there is an equal or greater reason to eat breakfast.

”I don’t have the time…”
“I’m not hungry in the morning”
“If I eat breakfast, I feel hungrier throughout the day”
“I’m trying to lose weight & don’t want to eat too many calories, so I eat 1 or 2 meals per day.”
“I don’t like breakfast foods.”
“I don’t know what to eat.”
“All I need is coffee to get me going and I’m fine until lunchtime.”

Breaking It Down
I’m going to break down a few of these excuses and provide some insights and solutions so you can take these excuses and flush ‘em. They just don’t fly.


I don't have time... – I wake up before the crack of dawn to get ready. Then I’ve got to get the kids up & ready, get them fed and out the door to school, before I head off to work and with all the rushing around (and ever-too-common morning catastrophes) there just isn’t time for me to sit down and have breakfast.

This scenario or one’s similar are all too common and probably rank #1 in most frequently used by breakfast skippers. A little planning can go a long way here. I understand and agree that a person can only squeeze so much activity into a given period of time and something has to give unfortunately it really shouldn’t be breakfast because of the major negative effects it will have on one’s health & productivity in the rest of the day’s activities. Here are some solutions to consider…take a few minutes the night before to plan ahead. For example, set your wardrobe/clothing out ahead of time, pack a grab & go breakfast to take in the car, delegate some of the morning activities to some other capable person so that you have a little more time for YOU, re-evaluate all of your earlier morning activities and eliminate any that really are not necessary, look for ways to combine activities to free up some time.

I’m not hungry in the morning – most often the reason someone isn’t hungry in the morning is because they have consume too many calories too close to bed time. Since the metabolism slows down at night, those calories aren’t burned off as fast as during the day and thus, you may not feel hungry for a few hours after waking. If you are spacing your meals properly throughout the day then you will most likely wake up feeling hunger pangs or will feel them shortly after getting out of bed. In addition to no morning appetite, eating a heavy meal or over-indulging in unhealthy foods late at night will almost inevitably lead to weight gain and even nutrient deficiencies if too many unhealthy foods (fast foods & junk foods) take the place of more healthy, nutrient rich foods.

If this happens to be your challenge, then I encourage you to first lighten up on your evening meal and snacking. Set a time such as 7pm as your calorie consuming cutoff, such that as a rule of thumb you do not eat or drink anything (besides water) after 7pm. Then when you wake up if you do not feel hungry right away – within 1 hour of waking have something that is light and liquid based (this is typically easier to get down that something solid and you’ll be giving your body some calories to rev up that metabolism). For example, a 6oz – 8 oz low fat or nonfat yogurt, a small fruit smoothie, a glass of milk or orange juice with a scoop of protein powder mixed in, a meal replacement drink.

I’m trying to lose weight… -- Skipping breakfast (and eating a skimpy breakfast i.e. less than 300 kcal) in order to cut calories for weight loss is a plan destined for failure. Breakfast skippers commonly have greater struggles with body fatness than their breakfast eating counterparts. Skipping breakfast to cut calories is reversed thinking because it is impossible that this one meal could cause a person to get fat; let me explain. The body’s metabolism, if running properly, will be highest during the first ½ to 2/3 or the day, as the day goes on the metabolism slows to prepare for sleep (when it will recover, repair, & rejuvenate for the next day.). The calories consumed earlier in the day will be used up for energy as a result of the day’s activities. From another perspective, by taking in more calories during the day a person will have energy and thus be able to be more active and will be able to burn off those calories & then some. You are more likely to gain unwanted weight by skipping breakfast, getting too hungry and then over consuming later in the day when your body has less time and opportunity to burn off those calories. There was a study done back in the 1980s in which the subjects all required 2000 kcals/day to maintain their weight (Halberg 1983). In the first part of the study they had subjects consume all 2000 kcals at one meal in the morning. All subjects lost weight. In the second part of the study the subjects consumed all 2000 kcals in one evening meal. Four of the 6 subjects gained weight this time and the other two lost less weight than they had when they consumed the calories in the morning. Now I am in no way advocating just eating all of your calories at breakfast and calling it a day. The point I am making is that breakfast is actually an essential part of a fat reduction strategy (I am not a fan of the term diet.). If fat reduction is the goal then I recommend consuming the majority of your calories during your day time meals & mid-meals and having the lightest meal in the evening.

Often time when someone has been a breakfast skipper and/or breakfast skimper and they begin eating a more substantial breakfast they find that their craving for sweets and other less healthy foods either greatly diminishes or goes away completely and they are less likely to overeat at lunch and dinner. As well as they no longer felt the need to binge on unhealthy foods late in the evening, close to bed-time. I recommend consuming 4-6 small meals throughout the day, so if you’ve been a meal skipper and have only been eating 2 times a day, the first goal is to bump that up to 3 times and then to 4 and so on. That being the case, you’re breakfast meal should be at least ¼ of your total daily calorie needs. For example, if you require 1600 kcals/day to either lose weigh or maintain weight, then breakfast should be around 400 kcals. Consuming these calories at breakfast may be the missing link in your weight loss efforts as you teach your body to become a fat-burning furnace as opposed to a fat-storing vault.



I don’t like breakfast foods/I don't know what to eat – First of all who was it that put the rule out that only certain foods could be eaten at certain times of the day? Just look at how different cultures/countries eat at breakfast. In Asian countries it is not uncommon to have Miso soup, rice & tofu at the morning meal. In the British Isles, broiled tomatoes, boiled &/or fried potatoes, & a variety of meats & eggs are standard breakfast fare. In some places in South America, pasta dishes or rice & beans are eaten for breakfast. If you are not a fan of some of the American standards like cold cereal & milk, toast & eggs, pancakes, waffles, hot cereals like oatmeal, omelets, fruit & yogurt, then I encourage you to start thinking outside the box. You can eat any type of food at any time of the day and your body will still function. Some out of the box breakfasts might be: leftovers from dinner such as a casserole, pizza (especially good if it is made on a whole wheat pita bread crust), a PBJ or PB and banana sandwich on whole grain bread, a turkey sandwich, a tortilla wrap, a quesadilla, a baked potato topped with lowfat cottage cheese & broccoli & a little pasta sauce. Anything goes.

If you ever find yourself in the situation where you are limited in your breakfast option and it comes down to the choice between skipping breakfast and eating something that is not so healthy like coffee cake, a pastry, doughnut, or fast food breakfast – I say eat something. Give your body the energy to rev of your metabolism and it will burn off the calories, just focus on making better food choices the rest of the day. I, myself, make it a point to always have a healthy “grab ‘n go” meal with me in my bag or purse so that if I meet with the unexpected at any time during the day I know I have something healthy to fuel my body. It takes a little planning but for me it is worth it because it keeps me right in line with my health and fitness goals.

In the upcoming edition of Your Healthy Lifestyle Mentor we will be continuing on the topic of ‘Breakfast Is For Champions” by discussing more creative breakfast ideas, the hot topic of breakfast cereals and of course, some of my favorite recipes.

Till next time. Healthy Eating…Healthy Living!

Your Healthy Lifestyle Mentor – Melissa Guthrie