Natural Olympia

When I started training for my first bodybuilding show in January of 2011, the thought didn't occur to me that I could make it to the stage of one of the largest natural bodybuilding shows in the world. I hardly knew anything about the sport at that time. All I knew is that I had a goal (New Years resolution) to be more fit and healthy and if I made it on stage great, but if not then I knew I would have made progress otherwise. As you know I made it on stage for my very 1st bodybuilding competition at the NGA Mountain States "The Show" on May 14, 2011.

5th place & Best Female Poser

After being on that stage and having the opportunity to present my hard work and dedication of being at the gym every morning at 6am for 5 months and eating a very strict diet of 1200 calories a day, I fell in love with the sport. Not because I want to show off, but because it is a way to motivate others and show them that it IS possible to go from point A to point B with diet and exercise. There isn't a magic pill, drink, or some other special way to look fit quick. It takes time and hard work, but in the end it means that much more to you and you learn a lifestyle change. Following through with that New Years resolution was by far THE BEST decision I have made. 

September 22, 2012 I made it to the stage for the 2nd time at the INBA/PNBA Team USA's National competition in Las Vegas, NV. Competing nationally for my 2nd show was a bit overwhelming, especially because all my training and dieting was done through fire season. I couldn't believe the mass I was able to put on and how lean I got while having an unplanned schedule, doing workouts on the fire line, and only eating things I was able to carry in my pack. It was super hard and my crew members thought I was crazy when I would grab nozzles out of the engine to do lateral raises! haha Well...my shoulders have never been so striated! :) 

Making it to the Natural Olympia for my 3rd bodybuilding competition is a huge accomplishment in itself whether placing or not. I was really excited to be there and be competing against some of the best physiques in the world. Sad to say that I wasn't feeling my best when the pre-judging show came around Friday morning. I was quite bloated with lack of spunk. When I stepped on stage I knew this, but gave it my all. After the pre-judging was over my trainer and I decided to test something out with my intake of carbs and water...lo and behold...it worked! I felt brand new and my abs popped again and I was more vascular than ever! It is a shame we didn't catch that before I was judged that morning, but at least we can say we know what to do for the next competition! So, needless to say I didn't look my best on stage. In my eyes, I still came out a winner at the competition. I made new friendships, gained an amazing family within the BE team, and created memories I will never forget. 

November 9, 2012

Thank you to all who have supported and encouraged me in one way or another, whether you know it or not. You are my motivation to keep pushing and become better everyday. 

Rice Pudding and a cookie tip

I had leftover brown rice in the fridge and was thinking of how I could use it besides as a side for my carb meals. Just as I always do, I went to bed last night creating this morning's breakfast in my head. I decided to try something with the rice, and this is what was made...Vanilla rice pudding with blueberries. It was SO easy and super delicious.

1/2 C brown rice
1 scoop vanilla BE whey protein
handful of blueberries
Unsweetened almond milk to a creamy consistency. (start with maybe 1/8C) I forgot to measure. As you stir it gets creamier, so don't over do the milk.

Mix well and eat!

Cookie tip:
I made cookies the other day (I don't do often) and when I pulled them out of the oven as directed, they looked gooey still so I put them back in for a couple minutes. Yeah, bad idea...the cookies ended up being a little more on the done side than preferred. I was thinking of a possible remedy to soften overdone cookies, and I thought, if you can put a piece of bread in brown sugar to keep it moist maybe I could try it with cookies. I did and it worked! The cookies were resurrected to a soft and delicious state :)

Abs!

2 years in the making! I finally have abs that popped. The Natural Olympia is in a couple of weeks and I am so excited! I get the chance to compete against some of the best physiques from various countries of the world. I feel so honored and accomplished to be able to step on stage at the largest natural bodybuilding competition as only my 3rd personal competition. It was such a rewarding experience to place 3rd at a national level during the Team USA INBA/PNBA competition a few weeks ago. I can't wait to see what the Natural Olympia has to offer! The moments I have had being a part of Team Body Evolution has been amazing and I can't thank everyone enough for all their help and support. To be part of a team where every member is working hard to become their personal best and willing to help their teammates along the way is so great. I have the best trainer ever! If it weren't for David Edgell I wouldn't have come as far as I have. The Body Evolution supplements are one of a kind! The whey protein and meal replacement make 3 meals out of each day feel more like dessert, and Boom gives me the extra pep I need in my workouts each day.
I would recommend them to anyone. :)

Again, thank you to all who have supported me in this difficult, but amazing journey! Through dedication, motivation, and focus towards your goal with a positive attitude results will come! I know this from experience. It isn't easy, but it is DEFINITELY worth it!

Oriental Chicken and Zucchini

Yesterday I barbecued chicken in various marinades. One of them was Newman's Light Sesame Ginger Dressing. I wanted to make a meal tonight that included the chicken, so I threw some things together and here we have it!

Noodled zucchini, chopped carrots and celery sautéed in a little vinegar, garlic powder, and pepper. I added the chicken that was marinated in oriental salad dressing and then added sliced avocado and grape tomatoes. For the dressing I mixed Greek yogurt and the oriental dressing.

This plate full came out to be only about 250 calories! :)

Pumpkin Cookies

I was craving a cookie of some sort and was thinking of the ingredients I had...I searched online for ideas and I found one that would work! I had to improvise on a couple things, but they turned out excellent!

1 C pumpkin puree
1/4 C non fat vanilla Greek yogurt
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
1 scoop vanilla protein powder
1 tbsp honey
1 tbsp Nutella
2 C oats

Preheat oven to 300*. Combine all ingredients in a bowl until well mixed. Scoop a golf ball size onto a greased cookie sheet and press it down. Bake for about 15-17 minutes. I am experimenting on which turns out best...keeping them refrigerated or storing at room temp. This recipe would also be great adding raisins, nuts, mini chocolate chips. Super easy and delicious!

Dirty Dash and Wasatch Back Ragnar

Ok, so it's been a while since I have updated. In the midst of my races fire season started and it has already been busy!

I will start with the Dirty Dash. This race was THE most fun I have ever had running! I didn't care about time, speed, etc. I cared about having fun with my team and getting dirty!

Before

 After

We all did great climbing over walls, crawling in the mud, and wading through nasty water! I would definitely do this race again!

Next is the Wasatch Back Ragnar.

This race was definitely harder than I expected it to be. I felt I had fairly easy legs, so I didn't monitor what and when I was eating to closely. BAD IDEA! I was pretty ill until my last leg, which luckily was my longest one. I will definitely be a bit smarter next time. I say next time because I would also do this race again. It is quite fun to get to know 5 others throughout 24 hrs.
 I had a great van of girls that kept morale up when we were sick or sleepy.

 Van 2 was another great group of girls, who made the anticipation of exchanging with them super fun! 

The views of this run were exquisite. It felt like I was in a whole different state. Every once in a while I would get a reassurance that wasn't the case, like when I saw the sign to Ogden or our stop at Snow Basin. Being on a team who runs from Logan to Park City is quite the experience. 

I am enjoying running the more I do it! I am unsure what and when I will race next due to fire season, but I can't wait! :)

Thank you to all who have invited me to run with them and who have made the experiences so awesome!

My First Half Marathon

I started training for this half marathon in January. I looked back in my notes and Jan. 24th I was so excited that I ran 6 miles non stop! Before then I had only ran a 5 mile mandatory run with my fire crew, and that was a one time event. Feb. 10th I ran a mile and a half further than last long run (7.5).  After every long run I would get a giant grin of success stretched across my face. I knew I was getting better and running was becoming easier, not to mention I even liked it more...

Throughout training I only used a treadmill once and I learned my lesson. I would run outside any chance I could and if I was at the gym on a short run day I would run on the indoor track. I was able to try new techniques and experiment on what felt most comfortable. I tried 3 different running shoes, Nike Lunar Glides, Puma Faas 500, and lastly Brooks PureGrit Trail Runners. As soon as I put the Brooks on, I knew these were the ones. Even though they are trail runners, they are light and comfortable enough to run on pavement as well. The only trouble I ran into with that is if it is raining. The shoes get slippery on wet pavement, so if it is a wet day out I will most likely use my Puma Faas.

I signed up months in advance for the Provo City Half Marathon that was being held on May 5, 2012. I used it as my motivation in completing this goal and to check it off the bucket list. 

One of the hardest things to figure out for me while training was my diet. Coming from high protein and low carb to a higher carb than protein diet was very difficult. I found myself justifying an excess amount of carbs because I was going to run 3 miles that day. URCH...not necessary! I knew I needed to build glycogen, but not in a way that would make me gain weight! I then thought about what was actually necessary and experimented with it during my runs. I found that I could stay pretty close to the diet I had while training for bodybuilding as long as I gave myself enough (but not too much) fuel a couple of hours before my run and then again after long runs to replenish. I felt great about my energy levels, the look of my body, and how my body felt after I felt right about my diet. 

As I mentioned before, running became easier as training went on. I went from loathing to run, to liking it, and now after the race I REALLY like it! Baby steps...after the Dirty Dash and Ragnar next month I may be able to say love...we will see! ;) 

I can  remember times when I couldn't sleep, and as I laid there at 2am my thought was...I could really go for a run right now! 

Finally race day approached...VERY EARLY I might add! My alarm went off at 4am and I was out the door with my bread and peanut butter and a banana by 430. I picked up my bib and swag bag and loaded the bus, as we were getting shuttled to the start line. It was freezing cold! There were a couple little fire pits that were surrounded by runners trying to squeeze a leg in for the tiniest amount of heat they could get. I felt I had expended more energy shivering and trying to stay warm than I would on the race! Of course being cold led to the fact of having to use the restroom, the line to the bathrooms were 30 min long...yeah I know from experience...

There was a beautiful view within Provo canyon as the sun came up. Finally the marathon racers took off at 7am and then at 715 I hit the start button on my Garmin. I was surprisingly calm. I passed quite a few people then soon found my place where I could zone out and keep my pace. I invited myself to run with this small group of 3 others for half of the race, then 2 of them fell behind. The other woman and I were silent running buddies for almost the rest of the race. The only words that were spoken was when she looked over at me and said "5 miles to go" and I looked at my watch to double check because I couldn't believe that much time had gone by already! It felt like it had only been a half hr since we left the start line!

I grabbed a sip of water at mile 3 and at mile 8, mile 11 came and I had a thought I should take the water, but I talked myself into it because me feet were burning from the down hill friction. I thought I would give them a quick rest while I took this last sip and power through the last 2 miles. I SHOULD HAVE LISTENED TO MY INTUITION! Not long after that last sip of water I started to feel a side ache. I was so upset that I drank that last bit of water. I must have gulped with air or something. I could soon see my "running buddy" stride after stride ahead of me. I tried to push a little more and I knew that wasn't going to work. I let the view of her go and started focusing on my breathing and movements so I could get rid of what felt to be my anchor at that point. As soon as I was in a pace of movement and breathing where that anchor was finally released, I felt I could pick it up again. With the view of the big, blue finish line marked with 13.1 I had even more motivation to push it hard. 

I quickly reached the sign that said "Mile 12", my eyes filled with tears as I thought "I am actually doing this! I am going to finish a half marathon and complete it in a far better time than I had imagined!" I began with the goal of under 2 hrs, but I had a friend run the Salt Lake Half prior in 1:52. That was my new goal to beat. ;) I soon heard my iPod tell me "400 meters to go" I picked it up and said to myself "I am this close...I don't care if I throw up at the end or pass out, I can do my very best and make my goal!"

Crossing that finish line at 1:51 was one of the most amazing feelings of accomplishment. Not because I beat my friends' time, but because I knew I could train and push myself to succeed in something I didn't have much experience in. I was literally overwhelmed by the fact that I went from 3-13 in 5 months. I checked another big one off my bucket list and accomplished another goal!

I do want to thank those who supported me through training and helped me succeed. I thank those who gave me advice and told me I could do it when I thought it was impossible. I have learned that if you LET yourself be motivated and dedicated to doing something, you can and will accomplish it with much more ease than you thought possible.

I knew while running that I didn't have to take slow my pace in fear of burning out at the end. I was able to let my legs do the work and just focus on my breathing because I knew I had trained for this. My body was capable of handling the endurance and keep a fast steady pace which felt amazing!

Bucket List...Run from Cowely to Lovell

I grew up in small town Lovell, Wyoming where there are surrounding towns such as Byron- 7 miles away and Cowely- 6 miles away.

When I was young my friends and I thought it would be fun to ride our bikes to Cowely to go see one of their boyfriends. So, I got on my little Huffy "BMX look-a-like" and set off in the heat of a summer day to ride 6 miles one way. When we made it, I thought it was such an accomplishment and a crazy adventure! It is a fond memory that I think of often.

Because that memory makes me smile so often, I added an event to the bucket list. Since I have been training for this half marathon I made it a goal to one day run from my home town to Cowely, sort of "reliving" the memory of when I rode my bike, but as a grown up, (that is weird to say) run instead.

Today I was able to check that off on the bucket list!

I was a bit discouraged when I woke up to rain and a bit of wind, but I figured...I have to be prepared for the worst on race day next weekend and I NEED to get this run in for more than one reason! I didn't let a bit of bad weather stop my dedication.

As I took off, one foot in front of the other with the rain beating on my face, all I could do was smile. Even though I was already losing sensation in my limbs due to the 40 degree temperature, rain, and wind, I was a happy girl on another adventure!

The feeling that overwhelmed me as I ran passed that sign that read "Welcome to Cowely, population 655" was so remarkable that I can't even express it in so many words. It is a feeling of accomplishing any goal that is set. I get goosebumps as I write about it! From my turn around point I just felt that the whole way back was a continuous finish line as I grinned from ear to ear!

Seeing the sign welcoming me back into Lovell was surprisingly not as glorious as the one welcoming me into Cowely, but it gave me pride and a satisfying feeling of accomplishment!

I am confused at my stats though...

I tried this run walking 30 seconds after every mile and it felt great!! According to my ipod and comparing it to the rest of my iPod runs, it is a GREAT pace for me! Especially in rain and wind!

Garmin HR monitor: It is a cloudy and rainy day, so I am not sure the GPS satelites were accurate.
10 miles
1:41:48
1185 cals
10:10 avg pace

iPod Nano w/Nike sensor: Not sure if this is correctly synced, as I walked 30 sec after ever mile.
12.03 miles
1:41:47
1117 cals
8:28 avg pace

Google tells me it is 6.4 miles from Lovell to Cowely. I am going to take the car out and use the odometer as well. :)

Banana Protein Pancakes

I am on the verge of giving up on waffles! I HATE making them! I will stick to pancakes, they never fail me. :)
I made these yesterday with the other half of my mix that wasn't ruined in the waffle maker! ugh So I decided that for breakfast today I would make the same thing, but using all of the mix and be completely satisfied with my meal! :) You know me and breakfast...

the recipe is very simple and feel free to switch it up by using different flavored protein powder.

Ingredients:

1/2 banana
1/2 C egg whites
1 scoop pina colada protein powder (or any flavor you want)
sprinkle a little bit of cinnamon
1 Tbsp unsweetened almond milk

mix all ingredients until banana is smashed really well and bubbles start to form. Pour a small portion into your non stick pan or pan sprayed with cooking spray. Let cook until the top no longer super runny (45-60 sec) and then flip for another 30 sec and continue with the rest of the mix the same way, only cooking one at a time since the mix is so runny.

Enjoy with some fruit, sugar free maple syrup, Greek yogurt, or nut butters.

Asian Turkey Burgers

I usually make turkey zucchini burgers and freeze them for an easy delicious source of protein. I was planning out cooking this batch and decided to switch things up a bit.

I tried some amazing veggie burgers that had soy beans in them and I really liked it. The idea of using soy beans branched to the idea of making these Asian style turkey burgers. I think they turned out quite tasty!

I first grated the zucchini, shelled the edamame, and chopped the celery.

I then added the spices and turkey and mixed it together by hand.

I weighed out 14-5oz patties and placed 6 on each foil lined cookie sheet.

Broil for 7 minutes and then carefully turn them over and broil for another 7 minutes.

I let them all cool then wrapped them individually in plastic wrap, so I could freeze half and then refrigerate the other half.

Ingredients:

2- 20oz pkgs of extra lean ground turkey

2 large stalks of celery

1 individual pouch of edamame

1/2 tsp Chinese five spice

1 Tbsp chili garlic sauce

1 Tbsp black bean garlic sauce

1 tsp low sodium soy sauce

1 tsp reduced sodium Worcestershire sauce

Nutrition: 1 patty

107 calories

1.6g fat

3g carbs

1.1g fiber

20.2g protein 

Whole Wheat Flax Bread

Today I am home under the weather. No worries though...as I was cooking and baking I was very sanitary! :)

I decided to try making homemade wheat bread with 100% wheat flour, flax meal, and oat flour.

Here is the recipe:

• 1 cup whole wheat flour
• ½ cup ground oats
• ½ cup ground flaxseeds
• ½ tsp baking soda
• ½ tsp salt
• 1 large egg
• 1/2 cup egg whites
• 1 cup unsweetened almond milk
• 1/3 cup honey
• 2 tsp zero calorie sweetener
• 2 tbsp olive oil

Preheat the oven to 325 degrees to begin. After that, stir together all the dry ingredients until well mixed and then slowly begin to add the wet ingredients into the mixture as well.

Once everything is moistened, pour into a pan and bake in the oven for 45 minutes or until a toothpick comes out clean. Allow to sit and cool before serving.

Cut into 16-1/2 inch pieces

1 slice:

96 calories

3.6g fat (.3g sat) the rest are healthy fats!

13.4g carbs

2.3g fiber

3.3g protein 

Serve with spray butter, nut butter, sugar free jam, etc. :)

Maple Almond Butter

I am having a cooking and baking day. First on the list was this maple almond butter. I was nervous because I tried coconut butter a while back and it didn't turn out so well in the mini processor.

I didn't want to sit and hold the button down for as long as it took to make it the right creamy texture, approximately 15-20 minutes while scraping the sides often. Half way through I added 1/2 tsp of maple extract and 1 packet of Splenda.

It turned out creamy and flavorful! I don't know if I will by a nut butter again!

Ingredients:

1 C raw almonds

1/2 tsp maple extract

1 packet Splenda

Makes 1/2 C or 8 Tbsp

per Tbsp

80 calories

3g carb

7g fat

3g protein

Vanilla Chai Oatmeal

As I was reading my Fitness magazine the other day I saw a recipe for this chai oatmeal that looked and sounded amazing. I decided to try it this morning with a few alterations.

 Their recipe is as follows:

Steep 1 chai tea bag in 1/2 C boiling water for 3 min.

Combine tea with 1/2 C low-fat milk and 1/2 C oats in a microwave safe bowl.

Microwave for 1 1/2-2 min on high.

Top with 1/2 C thawed sliced peaches, 1 Tbsp chopped pecans, and 2 tsp maple syrup.

I used: unsweetened almond milk instead of low-fat, didn't use any pecans (think I'm allergic), sugar free maple syrup, and added half a scoop of vanilla protein powder.

It was very tasty!

281 calories

4g fat (1g sat)

52g carbs 

8g fiber

21g protein

I also put a cup of oats soaking in Fuse Slederize strawberry melon juice in the refrigerator over night and tasted that this morning to see if it was a success and I think it is! I will have to let you know for sure when I decide to eat it.  The Fuze only has 15 calories in the whole bottle, and I used about 1/2 C. I'm sure topping this bowl with some fresh fruit and a little Greek yogurt would be excellent!

Steak Fajita Crescents

Today I combined the left over elk steak I grilled the other day and the left over peppers and onions from the crock pot chicken fajitas I made yesterday to make steak fajita crescents.

These little babies turned out great for a once in a while tasty meal. I say that because even the reduced fat crescents have 4.5g fat (2g sat) per roll. Ugh!
Each fajita crescent consists of:
130 calories
4.8g fat (2.1g sat)
14.2g carbs
5.1g protein

I mixed homemade salsa with a little bit of plain Greek yogurt to dip them in. It was most amazing! 

~10 Mile Mark~

I am so overwhelmed with positive and enthusiastic feelings and thoughts, I don't know where to start!

Laying in bed last night I couldn't stop thinking of how bummed I was that I was going to wake up to another dreary rainy day and I had just bought new running shoes.  Of course I wanted to immediately test them out.

Even though they are "trail" running shoes, when I put them on at the store my feet didn't want to come out of them. Just picture laying your head on a brand new super comfy pillow...you don't want to get up do ya? Yeah, that is exactly how my feel felt. "Ahhh...you know you have to buy these now right!?" is what my feet were telling me.

You can imagine how I felt as I actually did wake up this morning to a SUNNY day! I am not sure the conditions could have been much better for a PR of 10 miles today! Yeah, yeah I know...some may think 10 miles in no big thing, but this little chicky hasn't ever ran 10 full miles without stopping until today. Boy did it feel GREAT!!

Those of you who know me know how much I DON'T love running. I have mentioned that before, but I like it enough to do it. Well days like today where the conditions are great, new kicks, lots of stress to NOT think about, and a beautiful city to run through makes me love a good run! I guess I would say there are degrees to the love of running. :)

Here are the stats to the first 10 mile history marker:

April 13, 2012
10 miles
1:33'58"
Pace of 9'24"/mi

So not the best pace, but I am just glad I didn't start cramping and that my knees held out. The only thing that I felt bother me just a tad was the tips of my toes. That must be a running flaw or something...

The Brooks were excellent! I am pretty sure they will be worn during my half marathon on May 5th.

Completing 10 miles gave me much hope and a better perspective on accomplishing 13.1 miles in a few weeks!

Chocolate Egg Whites!

I eat a lot of egg whites and usually I poach them in a microwave poacher because it is so easy, but I often like to cook them like little crepes as well. This morning I wanted to spice up my egg white crepes, so I thought about adding a little chocolate protein powder. That ignited the idea to cocoa powder instead to save a few calories and I already had enough protein in my meal anyway.

I just added a tsp of cocoa powder to 1/3 C egg whites and sprinkled a little bit if Truvia in. I stirred it really well until all the cocoa was mixed in. Then I just placed a third of that in the pan and cook it as you would a regular egg.

They turned out as a great addition to may blueberry oatmeal!

Know Your Own Body

I have been training for a half marathon a few months now. I have been a bodybuilder for the past year, but wanted to train myself in something new so I could gain the experience of what it takes to be a "runner". I use the term "runner" lightly because I know anyone can be a runner, there are just those that enjoy it more than others. I am also working towards becoming a personal trainer, so experiencing different things first hand will help me better train clients.

While bodybuilding I only had to do 20-40 minutes of cardio a day and that included anything to get my heart rate up for that amount of time. So of course I would choose the elliptical, stair master, biking, and once in a while I would get up the motivation to throw in a run. The furthest I had ever run before I starting training was 5 miles and it was a group run during fire season. Let's just say running was NOT my favorite thing to do...

While I have been training I have done research on a lot of running topics, styles, shoes, diets, just about everything. I have read blogs to see what other people prefer, asked my "runner" friends how they do it, anything to make more sense of how I am going to successfully cross that finish line after 13.1 dreadful miles!

As I go through my runs throughout the week I test these advises and weed out the things that work for me personally. I have ultimately come to the realization that you can gain a certain amount of knowledge about the science of training for something, but it comes down to knowing your own body and how it works. You are the one who really knows how your body works and what is best for your success.

I was talking with a buddy of mine who runs many different races. We discussed his style and how he goes about crossing the finish line. He is one who doesn't listen to music, he enjoys the sounds and the sights as he runs. He doesn't stop for water because even just the reach to grab it would mess up his pace, he wears the lightest clothes possible and won't carry anything extra with him. Some may see his style as "crazy", but to him it is HIS style. He has figured out what works for him to be able to keep going!

Another friend of mine talked about how she would walk 30 seconds after every mile and she could still keep a great pace. If you are like me, the initial reaction to that would be the fear of not wanting to run again after I had stopped, or I would actually lose energy by walking. I was able to run with her and test this out on myself, and I surprisingly could start up again after the short walk. I felt like I had a little more life in my knees as well. I am not set on this style yet as I am still figuring out what really is best for me.

Knowing how your own body reacts is not just focused on running style, it is the whole package. What pre-race meal is best for your digestive system? What shoes are best for your feet? What music powers your stride? What thoughts helps you focus during the race? Do you need that halfway energy boost?

It is up to you to really get in sync with your own body and see what works for you. You can't rely on what works for someone else because we are all so different in so many ways. Which makes us unique! :)

My favorite snack

I woke up this morning in the mood for something refreshing. I immediately thought of my favorite snack, which can be used for breakfast now too! haha fruit and yogurt! I LOVE Greek yogurt! I don't believe there has been a flavor yet that I haven't liked. It is also like going from gas station coffee to gourmet coffee. Once you go from regular yogurt to Greek yogurt...you probably won't ever buy another regular once you go Greek!

I love to use small apple or pear pieces for my fruit because I like the crunch and flavor, but any fruit is just as good. Also you will be surprised at the flavors of yogurt you can mix with different fruits and it will still taste fabulous! I used cranberry fig yogurt with my granny smith apple today and it was great! I also sprinkle a bit of cinnamon on top to add a little more flavor as well as a metabolism boost. Cinnamon is a natural metabolism booster just an FYI. ;) I add it to anything I can...smoothies, cereal, oatmeal, sometimes coffee, yogurt, etc.

Greek yogurt is also a great substitute while cooking!

Have fun with it!!