Sick? Feel Better Quickly #2

Immune Boosting Protocol

At the first sign of illness – sore throat, feeling run down, low fever, and or sniffles, please take action immediately with some of my suggestions!

I am not a doctor, and don’t pretend to be one, so if you feel you need a doctor or hospital, please take care of yourself!

However, if you want some alternatives for feeling better, the items below are a list of what I personally use whenever I start to feel sick.

Of course, boosting your immune system by eating clean, getting good sleep, reducing stress, and living by my holistic lifestyle principles is important; sometimes, we need a little support.

Wellness Formula – If you’re feeling symptoms, you can take as many as 3/hour with lots of water or three capsules, 3x/day. Wellness Formula Capsules – take three daily for three weeks out of every month for improved immune boosting.
Source Naturals Wellness Formula Bio-Aligned Vitamins & Herbal Defense For Immune System Support – Dietary Supplement & Immunity Booster – 240 Capsules
https://amzn.to/2GMkR9B

Echinacea Plus Tea- drink as desired, a few cups a day, great for travel.
https://amzn.to/2UbAwSR

Sore Throat; Gaia Echinacea Throat Spray
Spray liberally in the throat several times a day- also great for canker sores.
https://amzn.to/2GKWI34

Occilocossinum
Take an ampule of pellets under the tongue every 6 hours until symptoms subside. Do not combine with essential oils. Great for the whole family.
https://amzn.to/3lgTMdB

Sinus Symptoms;  Sinufix capsules and nasal spray
Take 2 capsules 2-3x/day and spray 2x/day
Capsules: https://amzn.to/3n4UMBS
Nasal Spray: https://amzn.to/3n4V3EU

On Guard Essential Oil throat lozenges
https://new.fullcirclecoaching.com/store-2/doTerra-ONGUARD-Lozenges-p162397022

On Guard Oil
Kills bacteria and viruses and can be purchased as a throat spray or hand sanitizer. Put in a diffuser, great for travel (I usually have it in stock).
https://new.fullcirclecoaching.com/store-2/doTerra-On-Guard-p168512704

Breathe Essential oil
Rub on chest and bottoms of feet, place in a diffuser.
https://new.fullcirclecoaching.com/store-2/doTERRA-Breathe%C2%AE-Respiratory-Blend-p174152019

Clear Lung is great for coughs-
https://amzn.to/3mEsQVD


Nothing improves your immune system more than eating clean and living the 6-holistic lifestyle principles.

If you need support with your lifestyle and nutrition, please check out my Nutrition Essentials Program.

Or, set up a call with me by calling/texting me at 786-586-6057 today, or better yet, click this link: https://go.appointmentcore.com/book/umg5sS to schedule your FREE Triathlon Breakthrough Session to see if this program is for you!

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, Metabolic Efficiency Specialist, Mom and much much more.

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…

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.

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!

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.

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!

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…
I know we can help you take action, get motivated, and see it through to the finish line!
Just click here!


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, Metabolic Efficiency Specialist, Mom and much much more.

Recipe: What’s in my Super Green Smoothie?

Recipe: What’s in my Super Green Smoothie?

What is in your smoothie?  

Most athletes make smoothies with zero live ingredients in them and if you are eating this on a daily basis you are not getting a lot of nutrition. 

Smoothies are a great way to get a lot of calories in quickly along with some good healthy vitamins and minerals- IF you are adding better ingredients!

It makes a huge difference in recovery and energy after training, not to mention all the good greens, fats and antioxidants you can get without cooking.

You may notice there are not as many fruits in my smoothie recipe. I choose to limit my sugar intake daily, even from fruit, to help stabilize my blood sugar. If I’m feeling low on energy, I will throw in a banana and some berries or an apple to get some extra carbohydrates from a healthy source.

I prefer to get my carbohydrates more from vegetables. 

Since I have done this, my energy stays consistent throughout the day and I don’t have highs and lows in my blood sugar which helps stabilize my energy and mood. 

I check the labels of every product I use and look for products that have the fewest number of ingredients to limit my toxins as much as possible. If I don’t know what an ingredient is, I look it up and learn about it. Many times it’s a toxic filler or emulsifier that I just don’t need to be consuming.

Protein powders are the worst. Most are filled with “crapola.”

You can see the protein powder I use below is from grass fed goats and has 3 ingredients. 

I also LOVE the Paleo Valley 1 ingredient Grass Fed Bone Broth Protein.

I stay away from plant proteins that cause gas and bloating.

Never use soy protein because of the terrible absorption rate and you need twice as much as whey to get what you need, not to mention most soy in our country is genetically modified!

Feel free to add almond butter or any other fun healthy ingredients you may like.

Here are the ingredients – Try it out and let me know how you like it!

Coach Erinne

 

Super Green Smoothie

Click on the item to purchase!

Add an organic banana and or berries to sweeten naturally.
Get 15% off your purchase with Paleo Valley by clicking this link!

Want to learn more about eating healthy, and getting the energy you need without counting calories or depriving yourself? Join me 4 day Nutrition Reset Challenge starting May 15th at 11:00am ET!

Does this sound like you?
  • You struggle to know what to eat, how much, and what combination of foods to eat.
  • You’re not sure if the exercise/training you’re doing will produce the results desired.
  • You’re confused by all the conflicting information on the internet, diet books, and magazine articles?
  • You struggle with the motivation you need to get started and the accountability you need to keep you going.

If so, we’ve got you covered! 

My client Heather joined me in a prior reset and lost 5 pounds in the week we were together by implementing my suggestions.
You’ll learn how to develop strong habits to keep you going, start losing fat immediately, and move toward owning the confidence you deserve! 
This reset is for everyone, not just triathletes. 
We will review daily nutrition as well as tips for training and racing.
Being leaner and stronger is always going to allow for better performance.

Note: “As an Amazon Associate I earn from qualifying purchases.” As well as from other affiliates.

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call:  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. 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 and much much more.

 

 

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

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.
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