Nutrition

  • Blogs, Mindset, Nutrition

    5 Strategies for a guilt-free, waistline-friendly Thanksgiving

    5 Strategies for a guilt-free, waistline-friendly Thanksgiving

    Ah – the most wonderful time of the year is beginning! From Thanksgiving to Christmas the average person gains 7-10 pounds. We KNOW this, but we do it anyway. Most people do absolutely nothing to stop it. So why is this?

    We tend to use special occasions as an excuse not just to overindulge but to binge. It’s your birthday (or the day after or the week of)? Cake for breakfast becomes perfectly reasonable. Halloween? A dozen mini chocolates? Totally acceptable (they’re mini after all, right?)!

    The problem with this season is that there isn’t just one special occasion here and there. Between the DAY of the holiday itself, the numerous parties, work functions, and so on, many days become a special occasion where we apply the “anything goes rule.” What I’m sharing below are the tools I personally use to enjoy a guilt-free, waistline-friendly and healthy holiday season…

    1 Approach Thanksgiving with an abundance mindset – this applies to any holiday really. The
    truth is, there is nothing truly special about holiday meals aside from the people we share them with. We live in a first world country where the foods we want are at our fingertips 365 days per year. So, in reality, you could have Thanksgiving in part or in whole at any time. When you approach food with an abundance mindset, it’s a lot easier to practice holiday levels of moderation.

    2 Expect, accept, and embrace over-indulgence –
    It would be completely unreasonable for me to sit and lecture you on not over-indulging. Especially because I’ll likely be doing it myself! A key for me is being OK with it, not wracking myself with guilt because I knew it was coming! Heck…I plan on it – not to the extreme, but I’m not going to practice my normal rule of eating to 80% full. The damage stress does and the way it affects hormonal balance (and ultimately how much body fat we have) is far worse than having one big meal – so go enjoy it!

    3 Fill your plate with protein and veggies first,
    then add tastes of all the other goodies – I’m totally o.k. with you overdoing these two food groups (see point above). But when you strategically fill your plate with the better stuff, you’re obviously going to be better off. Even a plate of broccoli isn’t good for you when you’re in caloric excess, BUT it’s going to take you much longer and with much more food to reach that point when you maintain focus on protein and veggies with smaller tastes of starchy carb rich dishes and desserts.

    4 Plan to move –
    whether you go for a hike with your family, get a hard strength workout, or simply take a 20 minute walk, vow to do something to get your body moving before or after the big meal! You’ll feel much better all day for it!

    5 Splurge only once –
    A holiday is only one DAY…not an entire season, so this bit of advice is two-fold. Plan to splurge only on the actual DAY of the holiday (or whichever day you celebrate) and only once during that day. No need for a full breakfast, Thanksgiving meal, then another full plate of leftovers that evening. Sure, it tastes good, but you’ll feel completely miserable and be working to undo the damage for weeks to come!

    So, there you have my top 5 Thanksgiving (or holiday in general) strategies! I promise if you apply these, you’ll be a lot less likely to end up in the category of people who gain weight over the holidays!

    Wishing You Well,
    Coach Erinne Guthrie

    P.S. If you’re looking for support staying on track through the holiday season, we’d love for you
    to join us for our Swim/Run and Strength Focus Training December, January and February.  I know we can help you take action, get motivated, and see it through to the finish line! Just click here! http://www.scheduleyou.in/5ZIsVaU

  • Blogs, Nutrition

    I’m About to Blow Your Mind

    I’m about to blow your mind…

    O.K. are you ready for this?  This is so crazy!
    Research shows that what you believe to be TRUE about foods largely determines how foods affect your body.
    There was a study done where two groups of participants were given the SAME milkshake, but one group was told that it was ‘a 620 calorie indulgent shake’ while the other group was told it was a ‘120 calorie diet shake.’
    The result was mind-blowing.
    Those who believed they were drinking the indulgent shake felt more full and reported feeling how you’d expect someone to feel after a high calorie meal.
    The other group did not report the same appetite suppression or feelings of fullness.
    This goes on to widely apply to how foods affect our bodies over the long-term. If we believe we’re making ourselves fat despite consistent good choices, there’s a chance your thoughts can actually make that a reality.
    And this is precisely why you can’t carry guilt with you over foods you eat. When you’re making the right choices 80% of the time, there’s no need to feel guilty about your 20% foods.
    As this study shows, that negative thought process can actually have a greater negative impact on your body than the food itself.  So, consider this next time you go to beat yourself up over a “wrong” choice.
    I hope this is as fascinating to you as it is to me! Hit reply and share your thoughts or if you’ve ever experienced this phenomenon yourself!
    Yours in Health,
    Coach Erinne Guthrie

     

    If you can relate in any way, I invite you to link here and schedule a call with me today or, text me at 786-586-6057 to request an appointment.

     

     

     

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. 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, Mom and much much more.

  • Blogs, Nutrition

    Buffer Foods vs. Trigger Foods

    Buffer Foods vs. Trigger Foods

    When it comes to dealing with cravings there are two approaches I like to take with clients (in addition to simple prevention strategies).
    I want to make you aware of two food classifications that can either make or break your ability to stay on track with your nutrition and avoid giving into cravings: buffer foods and trigger foods.
    Buffer foods are foods that allow you to, with a small amount of indulgence, get rid of the cravings and thereby take in far fewer calories than you would have if you gave into the craving. Buffer foods typically include things like peanut butter, green smoothies, extra dark chocolate (or other items with cocoa). Think foods that give you the sweet or fat sensation but that you don’t want to eat a whole lot of.
    Trigger foods typically increase cravings and caloric intake. For example, if you give into a craving for pancakes for breakfast in the morning, your blood sugar will spike and crash. You’ll get hungrier faster, eat more throughout the day, and have stronger cravings for starches and sugars.
    Try replacing your trigger foods with buffer foods and see how your cravings and hunger are affected. Another option is adding more nutrients to your trigger foods. For example, make your pancakes with almond flour or add grass fed collagen, or greens powder to your normal pancake batter. See a recipe below on what I like to do.
    What buffer food or added nutrients  are you going to try?
    Eat with grass fed butter and real maple syrup or raw honey instead of synthetic sweeteners.
    For added blood sugar stabilization have 1-2 capsules of  Himalaya bitter melon extract
    Wishing You Well,
    Coach Erinne Guthrie
    I invite you to link here and schedule a call with me today or, text me at 786-586-6057 to request an appointment.
    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. 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, Mom and much much more.

    P.S. I am putting together a 6 week Holistic Lifestyle Online Workshop. Please reply here if you want to be notified when I send out the information.

  • Bike, Blogs, Mindset, Nutrition, Race Specific, Run, Swim

    Race Tips for Your Next Sprint or Olympic Distance Triathlon

    Race Tips for Your Next Sprint or Olympic Distance Triathlon

    By Erinne Guthrie, USA Triathlon Level II Certified Coach

    I recorded this webinar to make it easy for you to access any time you need to review the most important race tips to use at your next Sprint or Olympic distance triathlon race.

    Should you have any questions please reach out to me, Coach Erinne (via text is fastest) 786-586-6057 or, schedule a call and we can discuss further.  Use this link to schedule your call:
    http://www.scheduleyou.in/5ZIsVaU

    I give this clinic live before most of the Multirace Triathlons in Miami, Florida.  I hope you enjoy it and please let me know if it helped you in any way have a better race experience, thanks for your time!

    Watch below!

    Here’s the Youtube LINK:
    https://youtu.be/LKS13Bti8JI


    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

    Got questions regarding triathlon?  Drop me an email to erinne@fullcirclecoaching.co or schedule a call at this link: http://www.scheduleyou.in/5ZIsVaU

    Join the FUN!  Follow us on Instagram and Facebook!

  • Blogs, Nutrition

    Gatorade is Toxic; Choose something better

    I know! I’m now going to be stalked and killed for going against this big name in sports nutrition but I will let you decide for yourself. I am a fact finder and I look up ingredients if I don’t know what they are and if they are healthy or not.

    I have a few resources including thefoodbabe.com, The http://www.chekinstitute.com and my favorite, a website called http://www.EWG.org to check my products and ingredients for the facts.

    I encourage you to look on a bottle of Gatorade and then look up what the ingredients are. The dyes are known carcinogens and cause neuro-toxicity! Orange flavor Gatorade is made with brominated vegetable oil which is a known cancer causing agent. Why would I drink that?!

    I recommend slower burning carbohydrate drink mixes. They range from potato or corn starch or coconut sugar if you are still a carbohydrate burner.

    These are some of my suggestions for alternatives to Gatorade:

    Organic Tribal Endurance by Natural Force – (My favorite) use the discount code ID-DSZ-705 for savings.

    Ucan Super Starch use discount code FULLCIRCLE

    And Race RX use FULLCIRCLE for savings.
    Start making smarter choices for your sports drinks and stay away from the toxic sugar water!

    Wishing you well,
    Coach Erinne Guthrie
    786-586-6057
    http://www.fullcirclecoaching.co

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  • Blogs, Doterra Essential Oils, Nutrition, Recipes

    Recipe: doTERRA Energy Bites

    Recipe: doTERRA Energy Bites

     

    Try Doterra Power Bites!

    Use the links below as a guide for what I use;

    1 cup Organic Raw almond Butter

    1 cup Organic Dried Cranberries

    2 TBSP Organic Chia Seeds

    1 cup  Organic Coconut finely shredded, divided

    ½ cup Organic Raw Honey

    1-2  TBSP Great Lakes Collagen

    ½ TSP  Sea Salt

    3 Drops of doTerra Orange Essential Oils

    http://doterrablog.com/diy-power-bites/

    Health Highlights:

    What better choice for a mid-day snack than a delicious power bite! The energizing ingredients in this recipe are tasty and full of health promoting benefits.

    ·         Coconut- This fruit contains protein which can help the body rebuild cells and fortify body tissues and muscles. It also contains good amounts of fiber that can aid in a healthy digestive system.[1]

    ·         Dried Cranberries- This berry can help to regulate blood sugar levels in individuals with type two diabetes. Dried Cranberries also have antioxidants that can help decrease risks of inflammation, heart disease, and cancer.[2]

    ·         Raw Honey-This delicious food has antibacterial and anti-fungal properties like hydrogen peroxide and antiseptic. Certain types of raw honey have been used to fight even the toughest of bacterial infections such as methicillin-resistant Staphylococcus aureus (MRSA).[3]

    ·         Chia Seeds- These seeds are packed with both soluble and insoluble fibers which can promote a healthy digestive system.[4]

    Directions:

    1.  Place all ingredients into mixer except for half cup shredded coconut.

    – See more at: http://doterrablog.com/diy-power-bites/#sthash.YtV1Lvhn.dpuf

  • Blogs, Nutrition

    Power Via Nutrition

    Do you know that you can create Blood Sugar balance every time you eat?
    All you have to do is have equal amounts of protein and carbohydrates and added good fats.

    For your smoothie please consider adding:

    Parsley, ½ Avocado and Hemp Hearts (4 tbsp = 20 G protein)

    Raw Greens powder (Where to buy)

    Coconut water (Where to buy) instead of juice (sugar water), coconut has less sugar and tons of potassium;  Keep the chia seeds and reduce the fruits.  You can also add a pea or hemp protein powder (Where to buy)
    Another Option, is to add a handful of raw cashews to your smoothie as a good fat.
     
    Also, consider these:
    Grassfed (Where to buy) Butter for your bread!  (look for sprouted whole grain breads)
    I also recommend, Super Essentials Fish Oils that has the perfect blend for absorption, I have these available for $45 plus tax.  Contact me directly.
    Experiencing Muscle Soreness?
    Magnesium Glycinate (Where to buy) for sore Muscles and will really help with
    Perfect Aminos for recovery,  I have these for only $24.99 plus tax.  Contact me directly for the Aminos.
    Probiotics – I have a great one from doterra, but you should switch strands every other month.
    Do you understand why I recommend eating more fats instead of carbs and sugar?
    Let’s talk about it… Click HERE to schedule a quick nutrition call so I can answer questions about the proper nutrition specific to your training.
    Please give us a rate and review… Tell us how you liked this nutrition update by clicking on the FaceBook link below!

    This LINK will take you there! Thanks a bunch!

  • Blogs, Nutrition, Testing

    Are you burning fat

    Are you metabolically efficient? And what does that mean anyway?

    Metabolic Efficiency is the body’s efficiency of utilizing endogenous stores of carbohydrate and fat at different intensities and durations of exercise AND at rest.  The ultimate goal is to burn more fat, and preserve carbohydrate stores.  At any given moment a person has internal fat stores = 80,000 calories+ (30,000 – 50,000 for lean athletes) and internal carbohydrate stores = 1,200-2,000 calories (size and gender dependent).  Which do you think is a better choice for endurance sports???  FAT!!!!

    Why Metabolic Efficiency?

    1. It decreases and eliminates risk of gastrointestinal distress (when your body is using your stored fat stores there is less of a need to fuel with sports nutrition during training, unless intensities get higher than zone 3 or longer than 2 hours).

    2. Improves nutrient partitioning (save the carbohydrates for later).

    3. Improves body weight and composition (potentially burn fat all the time at rest).

    4. Improves health markers and chronic disease states (less sugar equals better health).

    Testing

    The test includes being hooked up to a metabolic cart that measures the exchange of O2 and CO2 during a step test on the treadmill or bike (see video of Gaston testing lactate MEP and VO2 Max).  The ratio of these two gases measured at 5 min intervals indicates whether you are burning fat or carbohydrate and this photo is an example of someone with an MEP (metabolic efficiency point).  After the test we modify nutrition and training to shift the crossover point to the right, (meaning faster paces).

    From the tests we have already performed this year, I can tell you that some athletes did not even have an MEP and the others were at extremely low intensities.  This is because these individuals are consuming large amount of sugar and refined carbohydrates.  The good news is that you can make changes in nutrition and training to achieve an MEP after as little as 10 days and begin tapping into those fat stores, just as Gaston has in my example in the newsletter!

    Are you ready to get tested?

    Please contact me today to make your testing appointment and find out if you are metabolically efficient!

    Coach Erinne / erinne@fullcirclecoaching.co / 786-586-6057