Nutrition

  • Blogs, Nutrition

    The 80/20 rule will help you maintain through the holidays

    The 80/20 rule will help you maintain through the holidays

    Have you heard of the 80/20 Rule? 

    It’s a helpful idea to manage stress and time. It’s SUPER-helpful during the holidays when lots of us need help remembering what’s important, managing resources, and improving how we get things done.

    Here’s what it says, in a nutshell: 80 percent of the outcomes in life come from 20 percent of the causes.

    Put another way; we get the most results from a fraction of our efforts.

    Put another way, don’t run around like a chicken with its head cut off trying to do everything! It’s really not productive.

    And I’m pointing this out during this hectic time of year because – it’s so easy to get overwhelmed and stressed by the holidays that we do run around like that unfortunate bird.

    • Because we accept as “URGENT” all those demands put on us by other people.
    • Because we have FOMO.
    • Because we don’t want to let people down.

    So, take a moment… Breathe… And remember to focus your energy on the few things that will bring you the most happiness. Like exercising and training for triathlon! 😉

    And might I remind you I live by this rule all year round!

    READY TO FIND OUT IF MY PROGRAM IS RIGHT FOR YOU?
    FILL OUT MY FREE TRIATHLON TRANSFORMATION APPLICATION HERE

    Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid, and much more.

  • Blogs, Nutrition

    What causes cravings for sugar and junk food?

    What causes cravings for sugar and junk food?

    “How do I get off sugar and junk food? It’s so hard!”

    If you feel alone in this struggle, please know you’re not.

    Most people don’t succeed from mainstream diets, even when they go all in on them.

    Why is that? Is it because the diet or lifestyle habits to succeed are not practical?

    Or you might be thinking you are not determined enough or simply lazy.

    Though some of the factors we’ll cover will make you feel low in energy to the point you may feel it’s laziness, no, it’s not.

    Here’s the thing, when one is “overweight” or “on a bad diet,” there’s a lot more going on than just needing to lose weight, stop eating sugar and grains, lower calories, or whatever else has been suggested.

    Most of these diets or plans are based on a few pieces of the puzzle.

    If those pieces are missing for you, you’ll do great on the plan or diet.

    However, if they’re not, or if something else is missing, they won’t work — because you need all the puzzle pieces to succeed.

    For most people, suddenly cutting out sugar or lowering calories, or eating the “perfect” food without addressing any other vital factors is:

    a) almost impossible

    b) somewhat destructive to overall health, and

    c) not very helpful.

    When trying to lose weight or get off sugar and junk food, there are many different bodily factors to take into consideration:

    • Hormones – both those responsible for energy use in the body and those that control cravings.
    • The type of foods eaten – not just calories.
    • Bacterial and yeast infections cause sugar cravings and steal the nutrition you get from food.
    • Age, as things change in the body. What is right before 40 often isn’t after 40.
    • Digestive ability – or lack of it.
    • Cellular structure and cellular addiction.
    • Insulin resistance, where your cells don’t receive the energy they need from food and demand you eat more.

    If we don’t think about all of these, mainly if one or more are missing pieces for you, then success will be limited, making it easier to give up.

    It’s nearly impossible to “quit sugar” if bacteria in your intestine demand it, you are insulin resistant, your cells aren’t structured to receive something else, or there’s an addiction to sugar that’s as hard to quit as heroin.

    The type of bacteria in your lower intestine is based on what kind of foods you’ve been eating.

    So, while the bacteria may have gotten to your small intestine and taken root there because they weren’t killed in your stomach, they thrive and grow because you’re feeding them what they like.

    These bacteria will communicate to your brain the same way your actual body cells do, telling the brain to create cravings for more sugar.

    The more you feed them sugar, the more the bacteria grow and the more sugar they demand.

    If we stop eating sugar, then life becomes an emotional roller coaster due to the intensity of the cravings because, after all, if they don’t eat, then they’ll die. And they don’t want to die.

    Which leads us to the other side. These bacteria, whether “good” or “bad” bacteria, absorb toxins that come through the intestine.

    These can be herbicides like glyphosate, plastics, metals, or thousands of other chemicals in our water supplies and food.

    Not only do these bacteria demand sugar and make you feel terrible if you don’t provide it, but if you were to push through these demands to the point that they did die, they would release the harmful toxins they’ve been holding onto once dead.

    This can make you feel urges for sugar and also be quite sick until these toxins are cleared out of your system.

    This is part of the “Keto Flu” you may have heard of when people come off carbs. It’s natural and not fun.

    We also need to ensure your detox and digestion pathways are set up for success to quickly rid you of this while at the same time providing your body exactly what it needs to remove cravings fast.

    Thanks, Dr. Minkoff for sharing this information.

    If you are looking for guidance on cleaning up your gut and nutrition safely and healthily, sign up for my 6-week Nutrition Essentials course and dial in your desired results with all the support you need.

    Learn more here

    Start TODAY and get your gut healing protocol bonus as well as,
    your own copy of the “How to Move and Eat Healthy” book. 

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Nutrition

    Three Reasons to Go Easy on Gluten

    Three Reasons to Go Easy on Gluten

    Ronald Grisanti D.C., D.A.B.C.O., DACBN, MS, CFMP

    Gluten has been the topic of hot debate by a growing number of healthcare providers.

    The literature is overflowing with the detrimental impact gluten has on the intestinal wall.

    When you eat gluten, your body produces a molecule called zonulin. The increase in zonulin is linked to increased intestinal permeability aka: leaky gut.

    Leaky gut can create a cascade of damaging health issues including autoimmune disease and many inflammatory diseases.

    Three Reasons to Go Easy on Gluten

    Although today’s article is not intended to do a deep dive into leaky gut syndrome, my objective is to present three additional reasons to avoid gluten.

    1: Most of the wheat (gluten) eaten today is termed dwarf wheat and contains amylopectin A. This is a super starch worse than sugar. Of special interest, amylopectin A is a trigger of small LDL particles. When wheat is removed from the diet, these small LDL levels reduce by 90 per cent. Amylopectin digestion may raise blood sugar and insulin levels, causing an increase in triglycerides and cholesterol and leading to fat accumulation

    2: Most wheat has been sprayed with the weed killer, glysophate. There is growing evidence linking glyphosate to cancer, endocrine disruption, fertility and reproductive concerns, kidney disease, heart disease, liver disease, microbiome disruption and neurotoxicity.

    3: Most wheat contains a preservative called calcium propionate which has been linked to mood, behavior and attention problems.

    Comments:

    Although the thought of going gluten-free can be challenging I would simply say that the health benefits of avoiding gluten is worth it.

    A viable option is Himalayan Tartary Buckwheat. The unique composition of Tartary buckwheat contributes to its various health benefits such as anti-oxidative, anti-cancer, anti-hypertension, anti-diabetic, cholesterol-lowering, and cognition-improving.

    Dr. Jeffrey Bland offers a premium Himalayan Tartary Buckwheat at https://bigboldhealth.com

    Compliments from Functional Medicine University

    If you’d like to learn more about how to implement a gluten free nutrition plan into your life schedule Nutrition Break through Call with me today.

    Your health and wellness are depending on it!

    Curious about Full Circle’s Triathlon Transformation program?
    You too can become the triathlete you always dreamed of!

    Use this link to set up a call today

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Nutrition

    I will never leave my nutrition in anyone else’s hands again!

    I will never leave my nutrition in anyone else’s hands again!

    “Let thy food be thy medicine” Hippocrates

    As most of you know I just completed RAAM- Race Across America, The toughest bike race in the world. My sole responsibility on paper was to ride my bike as fast as I could as part of a team of 4 cyclists. We would have a support crew that would take care of everything else.

    Although we did have the ability to list all the foods we wanted to eat during the journey, actually getting the food we needed was another story.

    Our team were all rookies at this whole adventure and our RV broke so many times the food preparation really didn’t happen as I had hoped.

    It nearly cost me the race!

    Lack of adequate nutrition (carbs, fat and protein) along with 2 desert rides in the heat of the day between 10am – 3pm, where I got super dehydrated, followed by two massive climbs up to 8,000 feet and then 10,000 feet wiped me ALMOST out!

    I was left pretty useless!

    I was letting my team down but I had no gas in the tank. I think a little bit of Altitude sickness at 10,000 feet also didn’t help.

    To their credit none of the crew were athletes or ate very healthy, so when I was asking for my clean food, I got blank stares looking back at me!!

    I had to explain real food; “You know, protein like chicken, steak, turkey; Carbohydrates like potatoes, gluten free pasta and rice; And yes vegetables. I need these foods every single day without training and even more so on this non-stop 8 day race!

    Of course I ate my sports nutrition during my rides but it got old quick.

    My main source of nutrition on the bike was Vitargo plain, with watermelon Body health electrolyte powder, Go Macro Bars, Clif Bloks, Organic Baby Food, Endurance Tap Maple Syrup and Perfect Aminos.
    (If you’re a member, please visit the website for links & promos on some of these products)!

    Off the bike, eating drive thru food like McDonald’s was not an option for me, during RAAM or EVER!

    I don’t eat gluten and if I did I would not be able to ride! So I had to take my power back and start getting what I needed to complete this race.

    Once I started educating the crew a little more about real food, my energy came back and I got my power back. I actually got stronger every day we rode.

    It was very tough and dark in those first four days being so nutrition depleted and sleep deprived (no sleep at all the first 3 days- and about 7 hours total for 8 days)

    I really don’t know how I survived!! (Yes I do! I have an IRON will and I am a BADASS!)

    I’m so grateful I know what real food and clean nutrition is and what my body responds to.

    That’s why I’m so passionate about helping others learn what foods work for them and their metabolic type and lifestyle with my 6 week Nutrition Essentials Course.

    Because of this clean nutrition, I was able, along with my 3 other team mates to do the unthinkable and ride 8 days non-stop in a relay style race format, 3078 miles to raise awareness and money for 4Kids. (www.4cyclsits4kids.org)

    It really is so simple to eat healthy but I’m always so shocked how few people know how to do it!

    Anyway, my first big meal when I finished was a 5 Guys Cheese Burger (no bread) and french fries and a chocolate milkshake!

    So yes, I eat fast food every once in a while, but only in rare occasions.

    The next day a I ate a huge steak and tons of broccoli and an amazing creme brule’ – Lord knows I deserved it!!

    Want to learn more about my nutrition essentials program?? The next 6 week course starts soon!

    Curious about Full Circle’s Triathlon Transformation program or NUTRITION ESSENTIALS Program?
    You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon/Nutrition Breakthrough Session Now! http://WWW.SCHEDULEYOU.IN/5ZISVAU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Nutrition

    Nutrition is a Key Component on Race Day

    Nutrition is a Key Component on Race Day

    Nutrition is a key component of a race. And daily nutrition supports race day nutrition. 

    If you are still a little foggy about your own personal nutrition strategy for life and performance, check out my Nutrition Essentials Program.

    My holistic Nutrition Program literally saved my career in triathlon and actually my life. I was eating all the wrong foods for me based on what I was taught in higher education nutrition programs and it pretty much nearly killed me!

    This is why I include nutrition as an essential part of all of my athlete’s training programs.

    So,  jump on in if you’ve not learned all you can about your personal nutrition journey. All the details of what’s included are in the link.

    Are you are a little foggy about your nutrition? I have a few spots left for my 6 week Nutrition Essentials course… Starts tomorrow! Register HERE or schedule a call with me if you have any questions.

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Nutrition, ROCKSTARS

    Rockstar Nutrition: Christine Coppola

    Rockstar Nutrition: Christine Coppola

    Coach’s comments:

    Christine is a rockstar triathlete who has completed half and full Ironmans but had gotten out of a training/eating rhythm that worked well for her.

    I was thrilled when she wanted to learn more about how to approach training, racing and her lifestyle from a more holistic approach by joining my Nutrition Essentials

    She is also a busy mom to a 4 year old, loving wife and successful executive with NBC. In other words busy and on the go!

    Her success below is awesome because she didn’t force it or rush it.

    She realized that small changes made over time had the best outcome.

    She didn’t make every call and only attended for 30 minutes sometimes but went back and listened later when she had time.

    With the online platform that is included you have all the information at your fingertips to use a resource on your own time. This is how it has to happen sometimes! And that is OK.

    Sometimes to achieve the results we desire it takes a little longer, but the changes stick! You take the information given and tweak it to work for you all with my guidance and support!

    So proud of you for all your hard work and success. Let’s keep it going on the way to your next big DREAM!

    What positive results did you achieve during your Nutrition Essentials Course?

    I was able to eat clean, drink more water and be more cognizant of my overall well being. I also learned a lot!

    Did you lose weight or gain according to your desired goal?

    Yes!

    If you lost or gained weight, how much?

    9 lbs

    Was the program every thing you expected? Please explain:

    Yes – it was actually more than I expected!

    Did your thoughts about what is possible for your lifestyle change?

    Definitely. It seemed so daunting and complicated when I tried to make changes alone, but this helped me break it down into manageable pieces. It also provided a forum to ask questions.

    What was the easiest thing to implement and what did you have the most trouble with?

    More water, less sugar, eating more balanced were easiest. I am still catching up/re reading on supplements info.

    Did your sleep pattern improve?

    Yes

    Are you continuing to hydrate properly?

    Yes

    What specific changes in your nutrition did you make?

    I stopped using creamer in my coffee, went from 16 oz a day to 8 oz a day and using recipe for brain boost coffee. I am drinking more water. I am also using the approved foods list to shop and prep meals. Also not buying food with lots of ingredients and really checking sugar.

    Would you recommend this course to others?

    Definitely

    Did you clean up your toxic load? Please explain:

    I am working on it! Starting with cleaning products then makeup hair etc.

    Curious about Full Circle’s Triathlon Transformation program or NUTRITION ESSENTIALS?
    You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! http://WWW.SCHEDULEYOU.IN/5ZISVAU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Nutrition, Recipes

    3 Healthy Chocolate-y Treats

    3 Healthy Chocolate-y Treats

    It’s almost time for Valentine’s Day, and that can only mean one thing: CHOCOLATE!

    OK, it can mean other things too. Like, you know, romance and stuff.

    But… CHOCOLATE!

    If you love it as much as I do, then you’re always interested in healthy ways to enjoy your favorite comfort treat. Too often, chocolate comes bogged down in too much sugar or additives or other ingredients that can actually be more troublesome to our eating plans.

    That’s why I’m delighted to bring you a few healthy chocolate recipes that make wise use of healthy ingredients like avocado and cacao – so you can get your chocolate fix guilt free.

    First, a hot chocolate recipe that’s packed with nutrition.

    Second, a to-die-for recipe for chocolate cookies.

    And third, a super-clever and delicious chia seed pudding that’s as tasty as it is good for you.

    If you want the recipes, just click HERE to drop your name and email and I’ll send them over right away!

    If looking to schedule a call for a Triathlon Breakthrough Session, use this link! https://www.scheduleyou.in/5ZIsVaU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Nutrition

    Manage Your Health Like a Bank Account

    Manage Your Health Like a Bank Account

    Saving money is a lot like living a healthy lifestyle. Success comes from setting priorities, making sacrifices, and taking small actions every day that add up over time.

    If you’ve already decided to eat right and exercise and train regularly, then congratulations!

    You’re on your way to building a positive balance of health.

    • Now, every time you eat an apple instead of a candy bar, you’ve made a
    deposit.
    • Every workout is interest earned.
    • Every good night’s sleep, every little step of self-care… all more in your positive balance!

    To start, make a list of your own health assets and potential roadblocks.

    Set an initial goal, and when you’ve reached it, set another that’s a little more challenging.

    Get a coach if you have questions or need support.

    Sounds like Personal Finance 101, doesn’t it? But that’s also PRIME advice for managing that “health account.”

    When you’re ready to draw on your savings and spend a bit, you’ll be ready.

    Maybe it’s when you reach a goal and you give yourself a small reward.

    Or it could be applying the power of your new habits to an activity or project, like running a 5K.

    And on the rare occasion when you slip a bit on eating right and exercising, you’ll have a solid baseline to support you.

    If you want some guidance on increasing your “health savings account “

    This is your very last chance to join my Nutrition Essentials program – Text me now 786-586-6057 for all the details; We start at 12 noon, Tuesday, November 16th.

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Nutrition

    “Ready” Isn’t a Thing

    “Ready” Isn’t a Thing

    Let’s just get to it.

    The idea of being “ready” is unrealistic for making healthy choices as adults.

    Why?

    Because we can’t always be “ready.” And if we insist on waiting until we are, then we might be waiting forever.

    When we’re planning to adopt healthy habits like exercising, training for a triathlon and eating right, this ideal state of being “ready” usually doesn’t come.

    Instead, we have to start taking the actions we need to take, and from that comes the sense that we’re doing what we “should” be doing.

    You’ve heard the expression “fake it till you make it,” right? It just means: Do the right thing, even if you don’t always feel like it.

    Seriously. Do you miss work because you’re not mentally “ready” to face the day?

    Do you tell the kids to drive themselves to school because you’re not “ready” to leave?

    Of course not.

    You do what you need to do, and before you know it, the chore is completed.

    In the same way, start eating right and exercising today.

    Do it again tomorrow. And the day after that.

    Then, you’ll feel “ready” in no time!

    Join my 8 week Holistic Nutrition and Lifestyle Program starting November 9th. Use this link to schedule a call with me now!

     

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Nutrition

    Easy Meal Prep for the Busiest People

    Easy Meal Prep for the Busiest People

    Meal prep – or preparing meals in advance – is one of the best ways to eat right every day, while also saving time and money. You make meals ahead of time all at once, then put them in servings for serving or freezing.

    It reduces the hassle of cooking at every mealtime, and it cuts down on binge eating or grabbing whatever’s most convenient when you’re hungry, rather than eating what’s in your plan.

    But to start it might seem like a big time commitment, right? A whole hour in the kitchen? Well, I think you’ll find it’s a great investment.

    Here’s how to manage the time.

    1. Choose a day or two each week where you can devote the time and focus. Most people pick Sundays because they’re not working. Some can get it all done at once. Others might want to break it up with, say, a Wednesday too. But remember: You don’t have to meal prep for an entire week; it’s up to you!
    2. Start simple, with just one entrée recipe. Slow cookers are useful. It’s so easy to make chili or soup in a crock pot and then have it to enjoy all week, along with a big salad you can prepare in advance (and dress when you serve).
    3. Gather recipes and make a shopping list. That way, you’ll be sure to have everything you need in advance.
    4. Make sure your supplies include glass storage containers you can put in the freezer, and materials like wax paper storage wrap.
    5. Make big batches of staples like sweet potatoes, quinoa and chia seed pudding. You can use them throughout the week to mix things up.
    6. Start with lunches and dinners. At home, a healthy breakfast can be quick and easy. But if you’re going to work every day, you don’t want to rely on food courts and cafeteria food. And, after a long day, it’s grand to come home to dinner that’s already done and waiting for you.
    7. Stock the freezer with meats and veggies, the pantry with nonperishable staples, and your spice drawer with your favorites. You’ll find it’s really kind of amazing how much time you’ll save each day during the week.
      And that hour you spent in the kitchen? Totally worth it!

    Want to learn more? Join me on October 24th for my Nutrition Reset on Triathlon Obsessed!
    Register here (it’s FREE!)

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.