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 3: ALMONDS

Almonds are delicious! Whether in milk form, or in whole nut form. While they are expensive, they have a lot of nutritious benefits!!!

Almonds are full of nutrients!

Per 0.25 cup:

• Vitamin E: 44.8% of daily value
• Manganese: 45% of DV
• Vitamin B2: 17.6% of DV
• Calories: 11% of DV
• Potassium: 276 mg 
• Magnesium: 24.7% of DV

Almonds lower cholesterol and reduce risk of heart disease!

• high fat food but good for your health
• high in monosaturated fats, which are health promoting fats that reduce risk of heart disease
• substituting nuts for carbohydrates in diets results in 30% less heart disease risk
• the Vitamin E works as an anti-oxidant 
• magnesium is a calcium channel blocker which relaxes veins and arteries and improves flow of blood, oxygen, and nutrients throughout the body 
• potassium is an important electrolyte, and almonds promote your cardiovasular health by providing only 0.3 mg of sodium and 257mg of potassium

Almonds are al-mazing!

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!

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.
 

The Night of Day 6.

Well day 6 has come to an end and tomorrow is the last day of my first official week of working out and getting back on track!

Gentlemen... ;)

Tonight I had some minor chips in a bowl, but then decided against eating them, and only had 3 chips total, and gave the rest to the boy I was babysitting.

I did, however, have a gingerale. Which I know 'don't drink your calories' and honestly I already wish I hadn't.

I did have a banana and I also have a green apple I am saving for later. 

When I get home, I plan to put on a movie (probably Anchorman) in the basement on my brother's XBOX and workout while I watch it. It will be chill, and glorious, and I will get a good workout in. I plan to do 30 minutes on the bike, and then 20 minutes on the elliptical.

Thanks Ron, I'm working on it.

After which, I will shower and get to bed, because tomorrow is action-packed fun with Franklin! My favourite 3 year old friend!

Tomorrow I am babysitting 10-7:30 so it will be a long day. I am hoping for good weather and the opportunity to go to the park and have some fun. I am going home for the day too, so I will have my sisters with me and that will be nice. I was hoping to get a workout in tomorrow at Goodlife, but it is only open until 8, so that doesn't leave me much time. Therefore I will just do another home workout, and some P90X abripper and that should suffice for day 7.