I'm BAAAACK.

Hey all!

Okay so it's 2014 and I was sitting here watching Biggest Loser and thinking to myself "yo I haven't blogged in ages", and so here I am!

Since Christmas, I've been back in the swing of things, still trying to eat healthy and stay focused. Upon coming back to London after Christmas, I went to the gym 3 days out of 6 before I left for...

THE CARIBBEAN!

I'm currently in St. George, Grenada, Caribbean and absolutely LOVING LIFE.

Groceries here are kind of expensive, so I've been eating mostly salad, ramen noodles, apples, bread, bananas, and eggs. I've also been out to eat a few times, but I am trying to be conscious of what I take in. I've also been drinking copious amounts of water on a daily basis, because like, I'll get dehydrated and die if I don't...

I've also been getting exercise! Lots of walking, and swimming!

Also I just did something really exciting... I bought the BODYMEDIA FIT LINK WEIGHT MANAGEMENT SYSTEM! It comes with an armband to track pretty much everything I need to know. I used my Christmas money to buy it, and have no regrets! It is just another investment in my health, and I'm excited to see how it will help me: BodyMedia Fit Link

It pairs with the Iphone and multiple apps :)

I look forward to weighing in after I get back from my trip, and working towards 160 pounds this year!

So I hope you will continue to keep reading because I'm excited for what 2014 has in store!

Love you all! <3

My Favorite Foods Part 2: Apples

I have been eating so many apples lately, because they are an amazing fruit in the falltime. I was curious to see their nutrition benefits!

Apples:

1 Large Apple:

• 116 calories
• 3 calories from fat
• 31g of Carbs (10% of daily value)
• 5g of fibre (21% of daily value)
• 23g of sugar <- this is often seen as a downfall of apples
• 1g of protein
• 17% vitamin C
• 2% vitamin A
• 1% Calcium
• 1% Iron
• 7% Potassium 

Cool information about Apples:

• reduce risk of Dementia 
• help produce healthy saliva to reduce tooth decay and breakdown bacteria
• reduce risk of Parkinson's
• reduce risk of Cancer
• reduce risk of Diabetes
• reduce cholesterol levels 
• high soluble fibres to reduce risk of heart disease
• reduce risk of gallstones
• fibre found in apples can help with bowel movements (LOL)
• neutralize IBS
• control weight, with high fibre content to fill you up for less calories overall
• detoxify the liver (help with hangovers) 
• boost your immune system
• prevent cataracts and reduce risk of vision problems

My Favorite Foods Part 1: EGGS

EGGS EGGS EGGS EGGS EGGS EGGS
EVERYBODY!!!


Eggs: I eat a lot of eggs. I love them at breakfast. I do not like the green ones, with ham though...

• The yolk is the major source of the egg’s vitamins and minerals. Egg whites are an excellent source of low-fat protein.
• One whole egg contains an amazing range of nutrients:
• Vitamin B12 (Cobalamin): 9% of the RDA.
• Vitamin B2 (Riboflavin): 15% of the RDA.
• Vitamin A: 6% of the RDA.
• Vitamin B5 (Pantothenic Acid): 7% of the RDA.
• Selenium: 22% of the RDA.
• Eggs also contain small amounts of almost every vitamin and mineral required by the human body… including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more.
•  A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and small amounts of carbohydratesm, and 14 essential nutrients.
• Eggs improve cholesterol and do not raise risk of cardiovascular disease
• Eggs are loaded with choline, which is an awesome nutrient for the brain
• Eggs contain high quality proteins and an amazing amino-acid profile
• Eggs Are Loaded With Lutein and Zeaxanthin, whcih protect the eyes against degeneration and cataracts
• Eggs For Breakfast Can Help You Lose Body Fat
• small in carbs
• high in protein and good fats which increase your energy levels and decrease hunger levels
• control rate at which body absorbs calories
• Eggs can improve concentration and attention span

EAT EGGS! THEY'RE DELICIOUS AND NUTRITIOUS!

Photos (Before and After in 2 weeks)

This is me a few weeks ago at a friend's wedding :)

The following pictures go BEFORE and AFTER after 2 weeks:

Before:

After: 

Before:

After:

Before:

After:

Before: 

After:

Before:

After: 

NOT MUCH BUT SOMETHING TO BE PROUD OF AT LEAST. More photos to come after 1 month.

HERE IS A LINK TO SOME INCREDIBLE BEFORE/AFTER PHOTOS (and I love the song): Before and After TRANSFORMATIONS

Bananamazingness :)

I don't know about you but I LOVE BANANAS. B-A-N-A-N-A-S!

 THEY SO GOOD FOR YOUUU!!!

• They are healthy for you and have so many other added bonuses.

• They are high in energy and potassium for the body. One banana can provide enough energy for a strenuous 1 hour workout.

•  Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis.

• Eating high fiber foods, such as bananas, helps prevent heart disease.  

• In addition to these cardiovascular benefits, the potassium found in bananas may also help to promote bone health. Potassium may counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to prevent bones from thinning out at a fast rate. 

• Bananas have long been recognized for their antacid effects that protect against stomach ulcers and ulcer damage. 
• Bananas are a smart move if you suffer from elimination problems. A bout of diarrhea can quickly deplete your body of important electrolytes. Bananas can replenish your stores of potassium, one of the most important electrolytes, which helps regulate heart function as well as fluid balance. 
• Bananas contain pectin, a soluble fiber (called a hydrocolloid) that can help normalize movement through the digestive tract and ease constipation.  

• Yes, enjoying bananas frequently as part of your healthy way of eating can help improve your body's ability to absorb calcium via several mechanisms. 
• Bananas are an exceptionally rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce vitamins and digestive enzymes that improve our ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms.  

• Some banana cultivars are also rich in provitamin A carotenoids, which have been shown to protect against chronic disease, including certain cancers, cardiovascular disease, and diabetes. 
• Bananas and many root vegetables contain especially high amounts of antioxidant phenolic compounds.  

• If you need to hasten the ripening process, you can place bananas in a paper bag or wrap them in newspaper, adding an apple to accelerate the process. Ripe bananas that will not be consumed for a few days can be placed in the refrigerator. While their peel may darken, the flesh will not be affected. For maximum flavor when consuming refrigerated bananas, remove them from the refrigerator and allow them to come back to room temperature.

SO GRAB A BANANA AND LET'S GET HEALTHY!!!

yeaaaaaaah buddy.
 

HERE WE GO WEEK 3: Day 1

I can't believe that this is the start of week 3!!! I am feeling so good about my consistency and hard work up to this point.

This morning I woke up around 9:30 and feel so good today!!! I just had breakfast: smoothie (banana, strawberries, pineapple, almonds, and peanut butter), 2 eggs, and coffee (3 cups worth).

Today I have class 12-2 but I will be skipping, to work on an assignment and study for a test on Wednesday. I have class 5-8. After class I will be at the gym 8:30-9:30.

Today I have high hopes for the next 2 weeks of my first month. In all honesty, I know I can give more than I have been giving. It is just a matter of time management and organization. I am working hard to overcome that, as well as my decision making.

I figure if I can get to Body Pump at least 2-3 times per week, the rest of the 2-3 days I need to focus on hard cardio, and some arm training (biceps, triceps, shoulders) as well as abdominals and lower/upper back.

On Body Pump days, getting in 20 minutes of cardio (10 before, 10 after) will leave me with a burn of up to 600 calories that day.

On regular days, cardio could see me at over 800 calories alone, not including weights.

Yesterday my intake for calories was probably 1200 total, so I burned almost my complete day off in a 2 hour time span. I now feel confident that this is something I could realistically do on a regular basis.

  

SOMETIMES I JUST FEEL SO HAPPY I COULD CRY. I NEVER THOUGHT I WOULD MAKE IT THIS FAR, WITH KEEPING MY BLOG UPDATED AND NOT CHEATING OR FEELING INADEQUATE. I JUST FEEL GREAT. I CAN'T WAIT TO LOOK BACK ON ALL OF THIS, AND NOT BE LIKE 'IM DONE' BUT KNOW THAT I WILL KEEP GOING!!!

 

For lunch today: water (always), i got 2 pickles hey hey hey heyyyyy, and a wrap (lettuce, gpep, chicken breast, avocado, and hotsauce/dressing). Also had 2 cookies for a mid day snack.

Yumyumyum!!!

I just finished practising a set for Tuesday's Fanshawe College Bible Study:

-bless the lord/10,000 reasons (matt redman)

-overcome (jeremy camp

-how he loves us (david crowder)

-forever reign (hillsong)

Tonight I will be at the gym 8:30-9:30.

I had a lean cuisine at 4:45 before class.

I plan to bring an apple and some water, to class.

Got home and had 1 cookie.

Week 2, Day 7: Night

Okay... I'm all hyped up on adrenaline, while watching my Steelers play the Patriots. I'm yelling in my kitchen. I can't believe how many points they gave up when they had a chance to win!!!

                                      

So today, as you all know, I was doing my 'all or nothing' workout (aka LAST CHANCE WORKOUT) that I will be doing every 2 weeks.

I went to the gym 4:45-6:45 for 2 hours, and burned 1150 calories tonight doing cardio and some abs/arms/shoulders weights. I FEEL SO GOOD! I am so proud of myself for going.

Once again I was like "maybe I'll skip today it's Sunday... the day of 'rest' right?" but then I was like NO RACHEL YOU NEED TO GO YOU CAN DO THIS. I am so glad I did.

 

I had a banana before I left.

Now I am having supper. I am making a wrap (spinach, chicken breast slices, green pepper, avocado) and 3 pickles, along with a smoothie (banana, strawberry, and pineapple with some almonds).

Later on tonight, I had some froyo with peanut butter and almond slices (350 calories). I am also watching LEGALLY BLONDE for the first time.