Eat this now! Fruit

Ten fruits that will stick to your ribs.  Well, at least they won't spike your blood sugar.  These beauties are low on the glycemic index.  Why is that important?  Because when you eat foods that cause a large and quick glycemic spike (read: sugar rush), you may feel an initial burst of energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger! Not so pretty, really.

1. Cherries

GI Score: 20

Cherries are high in potassium, and are packed with antioxidants, which will give your immune system a boost. Because cherries have a short growing season, it can be tough to get them fresh. However, canned tart cherries, which have a GI score of 41, are a fine substitute, as long as they are not packed in sugar.

2. Grapefruit

GI Score: 25

The mighty grapefruit packs in well over 100 percent of the recommended daily intake of vitamin C. Something to watch out for: Grapefruit affects how a number of prescription drugs work. Check with your doctor about eating grapefruit (or drinking grapefruit juice) if you’re taking prescription medicines.

3. Dried Apricots

GI Score: 32

Apricots bruise easily, so you sometimes can’t find the best fresh apricots. (They get shipped while they’re still green to avoid bruising, but they don’t ripen well off the tree.) Dried apricots are a great alternative when eaten in small amounts. Because they are dried, the amount of carbohydrate they provide is higher than the whole fruit. However, they have one-fourth of the daily copper requirement and are high in vitamins A and E. Try them with pork dishes, salads, or grains like couscous.

4. Pears

GI Score: 38

Enjoy the rich, subtle sweetness of pears, whether fresh or gently baked. They’re healthiest with the peel on, providing over 20 percent of your recommended daily fiber intake.

5. Apples

GI Score: 39

There’s a reason why apples are America’s second favorite fruit (after the banana, of course). In addition to satisfying your need for crunch, one sweet-tart apple with the peel on provides nearly 20 percent of your daily fiber needs.

Keep it Fresh!

Enjoy fresh fruit rather than processed, when possible: Processed foods tend to have higher GI scores, according to the American Diabetes Association. That said, there are a few instances in which canned or dried fruits make excellent choices.

6. Oranges

GI Score: 40

Oranges will boost your vitamin C. There is plenty of healthy fiber in an orange, too. Substitute red blood oranges in this recipe for bright color and a new taste.

7. Plums

GI Score: 40

Plums bruise easily too, making them hard to get to market. You can enjoy the nutritional benefit of plums in their dried state as prunes, but be careful with portion size as dried fruits have the water removed and thus have more carbohydrate. Fresh plums rank at 40 on the GI, while prunes rank at 29.

8. Strawberries

GI Score: 41

Fun fact: Strawberries are so high in fiber, eating them can get rid of coffee stains on your teeth! There are many varieties of strawberry that you can grow yourself in the warmer months. Enjoy them raw for a healthy serving of vitamin C.

9. Peaches

GI Score: 42

The average peach contains just 68 calories, and is packed with 10 different vitamins, including A and C. They’re also a great addition to smoothies, whether they’re mixed with blueberries or mango!

10. Grapes

GI Score: 53

Grapes, as with all fruits where you eat a lot of the skin, provide healthy fiber. Grapes are also a good source of vitamin B6, which supports brain function and mood hormones.

Sources:

http://www.healthline.com/health/diabetes/low-glycemic-fruits-for-diabetes#4

http://nutritiondata.self.com/topics/glycemic-index

Eat this now! Protein Ice Cream

I have been playing with protein smoothies and protein ice cream for quite some time.  Then, thank you Instagram, I came across this gem of a recipe!  Obviously, I cannot take credit for this masterpiece, but it is deee-licious!  It does make quite a bit of ice cream, though, so you might want to have a friend handy to help you eat it all! 

Thanks to @katielynnbutler for sharing!
6oz almond milk
2 Scoops chocolate protein powder (she suggests Orgain, which I've used and is super yummy, but I chose RawFusion)
1T dark cocoa powder
1T Stevia
1/2 t hazelnut extract (however I didn't have any on hand, so I used almond extract and it was fab!)
2 1/2 C ice

Use a high powered blender like my beautiful Vitamix and blend all the above ingredients, then add 1/2 t xanthan gum (this is what gives it that creamy ice cream texture, so don't skip it!)





This protein ice cream is so delicious, that, with a little added love it even makes an awesome "cheat" or as one of my clients says, "treat yo-self meal!"

What are you waiting for!?  Go make this now and don't forget to share your joy on social media and tag me!
Instagram @ReneeYeoman 
Twitter @RunReneeBlog
Facebook @ReneeYeomanCPT

Tips for Eating Well

Many people, and I used to be included in this group, do not realize that the key to becoming fit, losing weight and being healthy is mainly what you eat not what you do.  Yes, exercise is important for many reasons, but if you aren't eating well exercise alone won't change your body.  If you are very overweight, yes, adding exercise alone will help you to shed some unwanted pounds but to really change your body you must eat well!  Remember that when I say the word diet I am referring to your long term consumption of healthy foods, not a short term calorie restriction or fad-diet.  Here are my tips for changing your eating habits and helping you on your way to a fitter, healthier you!

Tip #1. Eat Whole Foods

Whole foods only have one ingredient.  Eggs. Chicken. Spinach. Almonds. Oatmeal. Make the majority of foods in your diet whole foods.

Tip #2. Cut Back on Sugar (Waaay Back!)

Sugar is in so many foods: pasta sauce, granola bars, breakfast cereal, and crackers to name a few.  Not to mention all the chocolate, cookies, ice cream and or other treats we eat on a regular basis. However if you follow Tip #1 you will automatically eliminate a ton of sugar from your diet!  Also, don't forget that foods like bread (unless it's high quality whole grain bread, I suggest Food for Life sprouted grain bread- they even have gluten free!), pasta, crackers, white rice, white potatoes and even many fruits are just the same as eating table sugar and will convert to fat if not immediately used as energy.  If you have a sweet tooth I recommend low glycemic fruits such as apples or berries that will take longer to digest and keep you feeling full longer and keep you from crashing.

Tip #3 Spice it Up

Let's face it,  plain chicken, rice, and broccoli can be a little boring.  Adding flavor to your food will make it more enjoyable and have you going back for more!  Turmeric, garlic, cinnamon, and ginger are all full of health benefits beyond taste and are wonderful choices.  Scope out the seasoning isle, but beware of ingredients, many pre-made seasoning blends contain sugar.  Plus, many vegetables are full of flavor and great with many dishes. Try red onion, bell peppers, kale, zucchini, or radishes! 

Tip #4 Feed the Whole Family

I often hear other parents complain that they don't want to have to make two separate meals for themselves and their children.  My answer?  Don't!  Why wouldn't you want to teach your children how to nourish their bodies with healthy foods?  They don't need that mac-n-cheese any more than you do.  Feed your whole family well and when your children grow up they won't have to break the cycle of poor eating habits!

Tip #5 Have a Treat Meal

No one should eliminate all the things they love completely out of their diet.  We just wouldn't stick to it long term.  Do you love gooey cheesy lasagna?  Pie?  Donuts?  Double cheeseburgers and fries?  Yeah, me too!  So, treat yourself!  A good guideline is one treat meal (aka cheat meal, or free meal) per week.  The big catch here?  Plan it!  If you know that on Friday night you get to have pizza and a coke you'll be motivated to eat well all week long so you can enjoy that meal, guilt free!

Skill PT offers custom nutrition programs with all personal training packages to help you learn the skills to fuel your body, and take control of your health and fitness!  Check out more about me and Skill PT on our website, SkillPT.com or text or call me today for your FREE consultation! 801-201-2165

Meal Prep

People often ask me about what I eat and how I prepare my food.  When you're eating six times a day you need to put in some time preparing or you simple won't follow the plan.  I like to take one day a week to cook up a bunch of food and separate it into meals.  Here is what a typical meal prep day looks like at my house...

Baked red potatoes

 Baked sweet potatoes

 

 Fried (with non-stick spray) mixed veggies

 Steamed veggies

 Grilled chicken

 Ground turkey

 Grilled steak

 I have a large rice cooker and make a huge pot of brown rice.  Then comes the measuring.  Everything is carefully measured and labeled for the week!

 Also, my life would not be complete without G Hughes Sugar Free BBQ sauce! 

I also like to use Mrs. Dash and other seasonings to spice up my food.  Cinnamon, cumin, curry, and chipotle seasoning to name a few.  Now I'm ready for the week and don't have to worry about skipping meals or eating off my plan because everything is ready to go!  No excuses!  Keep it simple, but take the time.  You'll be glad you did!

PB&J Ice Cream

Lately I've had a mad hankering for some ice cream, but as I can't eat most ice creams, and as I have been avoiding sugar I've been playing around with different alternatives at home.  I finally came up with this beauty.  It's like peanut butter and jelly sandwich, but in ice cream form!  Oh so delicious, and good for you too!  

1 serving (114g) frozen raspberries

2T natural peanut butter (I used my own homemade PB that contains only peanuts)

1/2 C milk (I used Sol Unsweetened Sunflower milk)

1 scoop vanilla bean Raw Fusion protein powder

7 ice cubes

Blend in Vitamix or other other high power blender.  Eat it all, guilt free!

(399 cal, 27 carbs, 18 fat, 31 protein) 

Flex Friday

First off, you should know that I can barely walk today.  Leg day yesterday was awesome! Yoga this morning was also a killer. I've pretty much spent the rest of my day sitting around, foam rolling and eating! Ouch!  But, you know what I always say?  Pain you enjoy.  

Since the first of the year I've really been focusing on nutrition. I've upped my protein intake, completely cut out sugar and have been limiting prepackaged foods to a very small percentage of my diet. I've also been including lots more healthy fats: avocado, olive oil, eggs, nuts and seeds. I'm really determined to a.) build muscle b.) lose fat, and therefore c.) have totally visible abs!  

My weight loss goal has also shifted.  I was focusing on losing weight with the mindset that less weight would equal less fat.  However, after getting down to, and maintaining 132-133lbs I realize that with a goal of less fat, more muscle I will weigh more, not less.  So, I'm watching the scale less and watching what I put in my mouth more.  I've gotten down to 17.7% body fat (down from 23% in June 2012 & 19% in September 2013) which means less fat, more muscle!  

Now, for the fun part where I act like a self absorbed nerd and post pictures of myself flexing.  Enjoy!

Challenge Day 6

Pre-hike breakfast:
2 eggs
Herbal tea

Post-hike snack/brunch:
Mashed sweet potato with olive oil
Ground turkey with molasses, sea salt & pepper
Herbal tea

Lunch:
Green salad with tomatoes, avocado, carrot, roasted chicken breast & green onion
Hummus with snap peas

Snack:
Hummus with half an apple

Dinner:
London broil
Roasted squash
Steamed brussel sprouts
Green salad with tomatoes, avocado, artichoke, carrot & green onion
Herbal tea

WOD:
5.7 mile hike 1:52
Plus Plank Workout

Challenge Day 5

Breakfast:

Brown rice grits

Green tea 

Snack:

Two apple slices with sunbutter

Water with NUUN electrolyte tablet

Lunch:

Roasted chicken breast

Spinach salad with balsamic vinegar & olive oil

Snack:

Strawberry applesauce

Green tea

Dinner:

Thin sliced pork chop with organic jellied cranberry sauce

Large salad: green leaf lettuce, tomato, avocado, carrot, green onion

Sweet potato with olive oil & sea salt

WOD:

Each Tabata done four times.

That's right, it's Flex Friday, Bitches!  BAH HA HA

Challenge Day 4

I'm feeling like a million bucks today!  My sore throat is gone, I'm feeling strong and had all my workouts for the day done by 10am!  Life is good!

Breakfast:
Green smoothie with spinach, peach, banana, strawberry, chia seeds, glutamine & fish oil
Green tea

Lunch:
3 eggs, sauteed butternut squash, 1/2 large apple

Snack: 
2 apple slices with sunbutter
Banana

Dinner:
Plain salmon & steamed broccoli
Sunbutter balls (I haven't actually eaten these yet, but as I sit here I'm dreaming of these lovely delights!  So they are as good as consumed because as soon as I'm done here I'm making them!)


120oz water throughout the day

 WOD:
3 mile run plus Ab Challenge & HIIT

So, here is the deal.  I haven't really had to change my diet for the clean eating part of this week's challenge.  The only things I've omitted are: candy (the big one!), rice tortillas, and mayonnaise.  Other than that, I this is how I eat always.  Real food is good!

Breakfast

 Lunch

Challenge Day 2

Breakfast:

2 eggs

Green tea

Running fuel:

3 prunes

1 babyfood- pear, plum, carrot

Snack:

Small banana with Sunbutter & sunflower seeds

Green tea

Lunch:

Pecan & hazelnut encrusted salmon

Dinner:

Chicken & veggie stir fry (broccoli, bok choy, carrots, yellow squash) with brown rice

Snack:

Banana & sunbutter smoothie (banana, sunbutter, ice)

96oz water throughout the day

WOD:

Burpees with push ups 60 sec

Rest 30 sec

Bicycle crunches 60 sec

Rest 30 sec

High Knees 60 sec

Rest 30 sec

Front squat kicks 60 sec

Rest 30 sec

Plank mountain climbers 60 sec

Rest 30 sec

Skaters 60 sec

Rest 30 sec

Side plank crunches (L 30 sec, R 30 sec)

(Rest for 1 min & repeat for a total of 3 times)

Today's WOD was a killer.  Not only did I still have sore glutes from yesterday, but (as you may have already read) Katherine and I did a 5.3 snowy trail run right before.  We were totally wiped out after!  

Snack time!

It was a Tiger Balm kind of a day, for sure!

Diary Pre-Challenge Day 2

Pre-run:
Banana
Green tea

On the run:
1 squeezy applesauce
2 fruit leather
Handful of dried pineapple
12oz water

Breakfast:
Small purple sweet potato
3 eggs
Green Tea
24oz water with 1 NUUN electrolyte tablet

Lunch:

Chicken salad: 1 large chicken breast, onion, celery, cilantro, grapes, sunflower seeds, mayo
1 spoonful cashew butter

Dinner:
BBQ ribs (homemade with homemade BBQ no-sugar sauce, only honey & molasses)
Spinach salad with strawberry poppy seed dressing
1 1/2 yellow squash
24oz water


WOD
9.23 mile road run

Breakfast

Dinner

Diary Pre-Challenge Day 1

Here's the scoop.  What I ate and my workout for the day!

Breakfast:
Green tea

1/2 cup Brown rice grits

Snack:
4.5 cups green smoothie
Spinach, banana, pineapple, peach, fish oil, glutamine
Green tea

Lunch:
Two eggs on brown rice tortilla with mayonnaise

Snack:
Small apple with sunbutter
Green tea with stevia

Dinner:
Grass fed beef meatballs with spinach and onions
Yellow squash sauteed in olive oil


Plus 64oz of water.

Workout of the day (WOD):
HIIT

Mountain climbers 60 sec

Rest 30 sec

Sumo squat jumps 60 sec

Rest 30 sec

Plank jacks 60 sec

Rest 30 sec

High knees 60 sec

Rest 30 sec

Go through three times, no rest between sets

TABATA

Burpees (no push ups) 20 sec

Rest 10 sec

Tricep dips 20 sec

Rest 10 sec

Hip thrusts 20 sec

Rest 10 sec

High kicks 20 sec

Rest 10 sec

Go through for times, rest 30 sec between each round

Breakfast

Dinner

7 Day Challenge

My friend Astrid, who is a beach body coach, is putting on a virtual seven day challenge called Thin for Thanksgiving.  She will be lending her coaching services for free for one week and in exchange the group agrees to follow her clean eating and workouts for the week.  I'm excited to have this fun challenge for the week and get myself out of my candy corn spiral of death (think: Renee on couch eating bags of candy corn, possibly while moaning).  The challenge starts Monday, however beginning today we are to log everything we eat at drink to share with the group.  I figured, what better place to log all of my food and exercise than here!  Oh, and bonus, Katherine is doing the challenge with me!

Here is Astrid.  On the right, she is pregnant with triplets!  Girlfriend has some killer abs, that I've told her I am quite jealous of!  Hard work pays!

So, you can see why I want to follow her program.  Give me that and some weight lifting and I'll be on my way to buff city!  Don't forget to check out Astrid's website to learn more about her services and her fitness journey.

photo credit: Astrid Novak