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

MG's Favorite Bread Recipes

[imagine me singing] When the dog barks, when the bee stings, when I'm feeling sad...I simply remember my favorite things and then I don't feel so bad... Hopefully, you've seen the "Sound of Music" so you are familiar with the tune in which I was singing to.

One of my absolute favorite things is homemade bread. In fact, I love homemade bread so much that I stopped buying bread at the grocery store when I was in college. I've been making my own bread ever since. I remember the day...It was a Saturday and I had been studying for an upcoming exam. I took a break to run to Wal-Mart and pick up some household items. While I was there I strolled through the kitchen appliance department and found that there was a bread machine on sale for $40.00. One my meager college income $40 was still quite a bit of money. I figured I could sacrifice some other things in order to justify the purchase, not to mention I figured I'd be saving money by making my own bread. Well, I believe that was one of the best $40 I've ever spent. That was back in 1999 and I still have the same bread machine. I still use it every week, it works like a charm and has never required any service or maintance work. An interesting side note is that my Mom received as a gift, a very expensive ($200) bread machine manufactured out of Japan. No matter what we did that thing could never make a decent loaf of bread. I think she either sold it in a garage sale or it is boxed up and sitting in her garage.

I know that not everyone has a bread machine or the patience to make yeast bread from scratch. I thought I'd share my favorite whole grain breads that are made without yeast. These breads get rave reviews. I love using these breads for a hearty sandwich or as a companion to soup, stew or salad. The Rye variation makes the most amazing Reuben on the planet. These are also great breads to take to a party or pot-luck. Enjoy!

Melissa Guthrie’s Quick & Hearty Multi-Grain Bread

1 ¼ cup whole wheat flour
1 ¼ cup Spelt flour
½ cup rolled oats, quick cooking
¼ cup wheat bran
¼ oatbran
3 tsp baking powder
3/4 tsp salt
1 egg or 2 egg whites
1 ½ cup organic skim milk (soy milk, almond milk, rice milk or any other non-dairy milk can be substituted)
3 Tbsp unsweetened applesauce or nonfat plain yogurt.
¼ cup honey
Optional: 1/3 cup chopped nuts or seeds ( 1 or a combination of the following: walnuts, pecans, almonds, sunflower seeds, etc)

Heat oven to 350F. Spray the bottom of an 8-inch round casserole dish or a bread-loaf pan with non-stick cooking spray. Lightly spoon flour into measuring cup; level off. In large bowl, combine all flours, oats, brans, baking powder & salt. Mix well.

In small bowl, beat the egg. Add milk, applesauce & honey; blend well. Add the wet ingredients to the dry ingredients all at once; stir until dry ingredients are just moistened. Gently fold in nuts/seeds if desired. Spread dough in to spray coated pan. Bake at 350F for 42 – 47 minutes or until golden brown and toothpick inserted in center comes out clean. Cool 5 minutes; remove from pan.

Yield: 1 (16-slice) loaf



Melissa Guthrie’s Quick & Hearty Rye Bread

1 cup whole wheat flour
1 cup spelt flour
1 cup rye flour
½ cup rolled oats, quick cooking
3 tsp baking powder
3/4 tsp salt
¾ tsp caraway seeds
½ tsp fresh orange zest
1 egg or 2 egg whites
1 ½ cup organic skim milk (soy milk, almond milk, rice milk or any other non-dairy milk can be substituted)
3 Tbsp nonfat plain yogurt.
¼ cup honey

Heat oven to 350F. Spray the bottom of an 8-inch round casserole dish or a bread-loaf pan with non-stick cooking spray. Lightly spoon flour into measuring cup; level off. In large bowl, combine all flours, oats, brans, baking powder & salt. Mix well. Stir in caraway seeds & orange zest

In small bowl, beat the egg. Add milk, yogurt & honey; blend well. Add the wet ingredients to the dry ingredients all at once; stir until dry ingredients are just moistened. Spread dough in to spray coated pan. Bake at 350F for 42 – 47 minutes or until golden brown and toothpick inserted in center comes out clean. Cool 5 minutes; remove from pan.

Yield: 1 (16-slice) loaf



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