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

One Year of Muscle AKA Transformation Tuesday

When I first wanted to compete, I really had no idea what I was getting myself into.  I had no idea how long it really takes to build muscle.  I had no idea how much smaller I'd look after cutting and trying to get shredded.  I had no idea how hard it would be to lose that last stubborn belly fat.  All I knew was that it would be fun (because I like doing hard things) and it would be a lot of work (also fun).  My journey has been fun and it has been hard.  Sometimes really really hard. Sometimes I wanted to quit.  Sometimes I cried.  Sometimes I was a total jerk to my family and friends (I'm sorry family & friends, I love you! You are the best!).  But it all has been worth it.  100%!  

Looking back at my competition pictures from last year I am so proud of how far I have come, and am looking forward to making improvements over the next months until I decided it's time to compete again.  I would like to compete again, but not until next year.  I really enjoy it, but competing takes a lot away from my family and my business and my other hobbies, like blogging.  And I know you miss my posts while I'm prepping for a competition! 

Of course, it would have made too much sense to put all of the before pictures on the same side of each photo.  But ya'll are smart and can clearly tell which photos are from last year and which are from this year!

2016/2015

 2015/2016

 2016/2015

 2015/2016

 2016/2015

 2015/2016

Not too shabby for a forty year old mom of three, huh? 

My Second Figure Competition

I did it!  My second figure competition!  I competed in the Salt City Championships (the same show as last year).  It was SO fun and I am thrilled with my placings!  I brought home trophies in all three categories I entered.  

2nd Place in the Masters

3rd Place in the Novice

4th Place in the Open (the toughest, and the trophy I'm most proud of!)

Here is a bit of the behind the scenes.... 

The night before.  ABS!

 Getting ready to head to prejudging.  My darling son, with tissue stuffed up his nose.  At least it gave me a good laugh!

 My awesome kids!

 In the truck on our way!  Jeff is the best coach on stage day! 

 Got my number at the day of, competitor check in. #70

 

The line up! These are in numerical order.  That's how we file onto stage.  

 

 Jeff, touching up my tan and getting me oiled up!

 

 It's really so much fun to be backstage with such an amazing group of women!  So many inspiring stories and so much love and support go around!

 

 Competition day happened to be my 40th Birthday!

 

 My friend and massage therapist, Alisha, right after I came off stage with my final trophy!  I was in tears!  So much joy!

 

 My coach, Jerry Shannon! 

 SkillPT trainer, Natalie and I.

Katherine!  Love this girl!

 YASSSSSSSSS!

  I didn't quit grinning for about three days!  :D

 Last order of the night---> Birthday cake!

 

Thank you to everyone who supported me and encouraged me along the way!  Your kind words and support meant so much! 

Special thanks to: 

my husband, Jeff 

my three children, Kurtis, Lila, and Clarissa

my coach Jerry

team SkillPT trainers Kenzie & Natalie

my sister from another mister, Katherine

my mom, Lois

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

Tips for Fitting Fitness in your Life

I have been thinking a lot about making time for health and fitness.  You are busy, I know!  I am very busy all the time!  I have three kids, volunteer in my kids school twice a week, volunteer as the Social Media Manager for TrailandUltraRuning.com, and am now working as a personal trainer as well! I find my days to be jam packed and have little time for many things that I used to have in my life.  Here are a few of my tips for fitting exercise into your busy life!

Tip #1. What can you Eliminate? 

For me that means (mostly) no television.  I used to watch TV every day and now I only do on a rare occasion, or while multitasking (i.e. on the stair mill or while washing dishes!).  Also eliminated? An immaculate house.  But if we're being 100% honest, my house was never really that spotless before, either.  What are some things you can leave out in order to make health and fitness a priority?  Can you cut back or eliminate TV?  What about social media? Anything else?

Tip #2.  Schedule it in!

We all have things on the calendar that we only fit into our lives because we put it into our hectic schedules.  Sit down and look at your schedule.  Where can you schedule yourself in? Early morning?  Lunch break?  After the kids are in bed? I like to plan my workout week each weekend so I know exactly when I'll be going to the gym each day. Make yourself a priority and add yourself to the calendar!

Tip #3.  Include the Family

Is it unrealistic to be away from your children at certain times of day?  Or maybe you have a baby at home.  Include the kids in your workout!  You can include the kids in your home workout and there are many activities that children can come along for; hiking, walking, and biking to name a few.  And don't be afraid of the gym!  Many gyms have daycare facilities and some even allow babes in arms to accompany their parents!  Don't be afraid to shop around if you're looking for a gym.  Find one that fits your needs. 

Tip #4. Be Realistic.

Set realistic goals for yourself.  Don't plan to go from not working out at all to working out for an hour six days a week!  You will be setting yourself up for failure.  Start with attainable goals, such as taking a 20 minute walk three days a week.  After you get into the routine of exercising it's easier to gradually add more variety, more often!

Tip #5.  Hire a Personal Trainer

You saw this one coming, right?  Having someone to lay out a plan for you, help you with proper form (and nutrition!) and help you with attainable goals is priceless!  And let's not forget accountability!  We're all much more likely to do something if we've a.) paid for it b.) have told someone we would c.) know someone is waiting on us.  I can help you set attainable goals and reach them! 

Mostly importantly, remember that you are important!  You are setting an example for your children, your nieces and nephews. Make yourself a priority!

Learn more about me and Skill PT by visiting our website SkillPT.com. Call or text me today for your FREE consultation! 801-201-2165