Category Archives: Snacks

Whole 30 day 18-20.. went to the summer cabin for the weekend.

Still doing a the whole30, however this weekend i did “cheat” on saturday when I went to a dinner we were invited to. I had some wine and sauce to the fish that was served. On Sunday evening on our way home I also ended up having kabob with rice and creamy garlic sauce ( i thought they were going to give me the tomato sauce). It was very interesting because I felt a difference really fast in my body. It is strange how quickly I can feel a difference. I will continue to do the whole 30, and even if i will not have done it 100 % correct I still feel like it’s been fantastic and I still have some days to go. I don’t feel like a failure, and no one should just because things didn’t go like planned. We just need to continue to do the best we can and not give up 😀

Day 18

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  • Breakfast: Berry avocado yogurt
  • Lunch: Oven baked salmon with a raw beet, kale, apple salad
  • Snack: Clementine and some raw hazelnuts
  • Dinner: Salad topped with lots of veggies, chicken and avocado

Day 19 at the cabin

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  • Breakfast: Eggs, sandwich turkey meat with banana and nuts
  • Lunch: Sweet potato mash, with steak and salad
  • Dinner: Went to a dinner where different fish and potato was served and lots of different sauces. 

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Day 20 still at the cabin

  • Breakfast: Sweet potato cakes with sandwich turkey meat
  • Snack: Banana, apple and some nuts
  • Very late dinner on our way home: Kabob with rice and creamy garlic sauce

Whole 30 day 15-17. Been struggling a lil bit… super easy recipe up!!

Yes I have been struggling a little, wanting sweets. But I am not giving in to it. I am more then half way through and I will make it. But I am for sure looking forward to my birthday. I am also participating in a instagram foodie exchange. Which I am excited about. I am paired up with this girl i Sweden and we will both make some sweets and/or treats based on the other persons diet and then send it to her as a package. I think this is super fun and I can’t wait for my package to arrive. We will all open them on october 3rd and post pictures of our packages on instagram. I will make some yummy stuff to send her 😀

Day 15

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  • Breakfast: Smoothie that I couldn’t finish (didn’t have much appetite in the AM)
  • Lunch: Oven baked salmon with parsnip, carrot, turnip mash and salad
  • Dinner: Sweet potato cakes, with bacon sauteed spinach and homemade lingonberry jam

Day 16

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  • Breakfast: Sauteed spinach, mushroom and beet with turkey sandwich meet
  • Lunch: Sweet potato cakes, with bacon sauteed spinach and homemade lingonberry jam
  • Dinner: Tuna salad with home made mayo in a lettuce shell 🙂

Day 17

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  • Breakfast: Banana, blueberry, coconut milk chia pudding topped with some nuts and seeds
  • Lunch: The last of Sweet potato cakes, with bacon spinach and homemade lingonberry jam
  • Snack: Some hazelnuts, and some of my breakfast chia pudding
  • Dinner: Spinach, mushroom, turkey omelette with a side of satsumas
  • Snack: Home made kale chips

Sweet potato cake and lingonberry jam

Sweet potato cakes

  • 2 medium sizedsweet potato boiled or oven baked
  • 3 eggs
  • 1/2 tsp pink himalaya salt
  • 1/4 tsp black pepper
  • Coconut oil for frying

Mash the potato and mix in the eggs and seasoning. Place the coconut oil in the skillet and on medium heat spoon out the potato mixture and fry for 4-5 minutes on each sides. I flipped them a few times.

Lingonberry jam

  • 1 apple
  • 1 cup frozen lingonberries

Peel and cut up the apple in small pieces put in a pan with a little bit of water, boil till soft. Mash it and mix in the lingonberries and let boil on medium to low for 15 minutes until it thickens.

Whole30 day 10-14 done.. still going strong :) New simple yummy recipe up!!!

Wow 2 weeks of my whole 30 has already passed and i am still going strong. It feels great to be eating clean, however i do miss having some paleo treats. So for my birthday coming up next month I will make a paleo party for my family and friends. I can’t wait 🙂

Went out dancing to a salsa club saturday with a few friends and it was fun, i am not used to wear heels anymore so my feet were killing me after a few hours hahaha. I love wearing heels so I guess I need to try to wear them more 😀 I must have missed the memo about it being a black/ white party. Almost every person in the club had a black or white top on hahaha. Oh and you can’t go out without taking the mandatory bathroom picture 😀

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Day 10

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  • Breakfast: Spinach superfood coconut omelette
  • Lunch: Salad
  • Dinner: Parsnip, carrot, turnip mash with beef patties, lingonberries
  • Evening snack: Berry smoothie topped with buckwheat flakes, sunflower seeds, shredded coconut and walnuts

Day 11

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  • Breakfast: Smoothie with 2 eggs
  • Lunch: Baked sweet potato with lemon dill butter oven baked salmon and salad
  • Snack: Banana and 1 egg
  • Dinner: Was not hungry so I had some smoothie

Day 12

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  • Breakfast: Scrambled eggs, sandwich turkey, sauteed spinach and 1/2 ruby grapefruit
  • Lunch: Oven baked sweet potato, meat sause and a salad
  • Dinner: Ate out had a salad

Day 13

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  • Breakfast: Avocado berry yogurt
  • Lunch: Ate out had a salad
  • Dinner: Sweet potato fries,  pork chop with garlic parsley butter and bearnaise sauce

Day 14

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  • Breakfast: Avocado berry yogurt
  • Lunch: Parsnip, carrot, turnip mash with pork chops lingonberry and salad
  • Dinner: Scrambled eggs, sandwich turkey, sauteed spinach and 1/2 ruby grapefruit
  • Snack: Yummy tropical nice cream

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Recipe: Avocado berry yogurt

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  • 1 banana
  • 1 avocado
  • 1 cup blueberries and raspberries
  • 1 tbsp coconut oil

Blend and enjoy with toppings of your choice 🙂

 

 

Whole30 day 8-9 done :D Easy mayo recipe

Hello 🙂 time is just flying by. It is already september, didn’t this year just start. It has gone by so quickly. Some positive things has happened for me like getting a new job, went to LA and NY to visit my amazing friends and also bought a cute car. Went to Copenhagen on a road trip with my good friend Nadja, the year is not over yet so more things can sure happen 😀

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I often eat breakfast on the go and my favorite go to breakfast that is easy to have on the go is a smoothie with boiled eggs. And sometimes I make some kind of porridge (buckwheat, millet, nut) I don’t eat oatmeal, a chia pudding. Something in a jar making it easy to take with me.

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Day 8

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  • Brunch: Berry smoothie with 2 boiled eggs (on the go)
  • Dinner: Meat sause topped with spinach/ kale/ tomato salad
  • Evening snack: A plate of a little bit of this and that (Sweet potato hash browns, egg, apple, banana, plum) and a side of leftover smoothie from the morning.

Day 9

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  • Breakfast: Berry smoothie with 2 boiled eggs (on the go)
  • Lunch: Shrimp salad ( at the mall)
  • Dinner: Tuna salad on romaine lettuce and a side of yummy homemade vitamin water
  • Evening snack: Carrot and cucumber sticks with garlic mayo i made. Some more of that vitamin water.

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Easy mayo recipe

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  • 2 dl (a little less than 1 cup) oil, I used 1 1/2 dl mild olive oil and 1/2 dl avocado oil
  • 1 egg
  • 1 tsp lemon juice
  • 1 tsp vinegar ( i used apple cider vinegar)
  • Salt and pepper

Place the egg in a high cup, i used the one that comes with the hand blender. Putt in the seasonings and lemon juice and ACV pour over the oil and let sit for a little bit. Then place your hand blender over the egg and start it without moving it for about 30 sec to 1 minute. Then start moving it slowly up and down til the mayo is finished.

Whole30 day 3-5 done whohooo :D a new brekfast recipe up!

Helloooo 😀 The Whole30 is going great and I feel good. I’ve had some busy 3 days with work, friends and having fun. Went to pick blueberries on friday with my friend. We got these berry pickers which made it a lot easier to pick the blueberries. However we didn’t like the surprise of spiders, ticks and some other creepy crawly things that came with it hahaha. We will go out again next week to get some more blueberries before the season is over.

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I also changed gyms yesterday, or I quit my old on friday and signed up at a new gym yesterday. A lot of my friends go to this new gym so now I will join them. I think it will help me and motivate me to go to the gym more often, also we can push each other too.

So on thursday I tried a new breakfast and it was very good. I had it for breakfast for 3 days it was that good. I could probably eat it for a few more days. But I decided to not do that it might get boring then hehehe

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Day 3 food


  • Breakfast: Blueberry coconut omelette

  • Lunch: Oven baked ground beef filled belle peppers with a salad
  • Dinner: Pork tenderloin with a salad
  • Snack: Banana with almond butter and cactus fruit ( dragon fruit) topped with nuts and shredded coconut.

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Day 4 food

  • Breakfast: Blueberry coconut omelette
  • Lunch: Carrot/ turnip/ rutabaga/ leek soup
  • Dinner: The yummy burger I had on wednesday Portobello mint burger
  • Snack: Banana with almond butter

Day 5 food

  • Breakfast: Blueberry coconut omelette
  • Oven baked ground beef filled belle peppers with a salad
  • Dinner: Blueberry coconut omelette 😀 and turkey sandwich meat
  • Snack: Banana with almond butter

Blueberry coconut omelette

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  • 3 eggs
  • 1/4 cup coconut milk
  • 1 tbsp cinnamon
  • 1/4 tsp cardamom
  • 2 tbsp unsweetened shredded coconut
  • Coconut oil for cooking

Mix together and put coconut oil in the pan. Put on medium to high heat and pour in the mixture, let cook for 3-4 minutes before adding the blueberries. Then cook for another 7-10 minutes. I flipp mine over and cook on the top side too because I don’t like it to bee too gooey. I also used 2 small egg pans instead of a large pan.

Enjoy

Silky Chocolate Mousse Recipe :D

I was sick for over 1 week so I stopped the whole30. I will not resume but start over. Either this monday or the following. I know you don’t have to start on a monday, but it helps when counting the weeks and days 🙂

Oh la la I really needed something sweet this evening and I wanted something that was fast too. So I made this 4 ingredients chocolate mousse, that is so silky and smooth. Super duper yummy I want more hahaha.

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Silky Chocolate Mousse recipe:

  • 1 banana
  • 2 tbsp coconut milk
  • 2 tbsp unsweetened cacao
  • 1 fresh date

Put it in a mixer, mix it together and enjoy it. MMmmmmmmm

Maca Lucma Banana Pudding hits the spot

I have been reading about Maca in smoothies for some time now and I wanted to try it out myself and yes it is really good. It taste a little like candy 😀 so it hits the sweet tooth. Well what is Maca?

Svenska lÀngre ner

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Maca is a root in the radish family that grows in the Andies Mountains of Peru. The Peruvians have been using it for over 3000 years, its also called Peruvian Ginseng. This miracle superfood has some great benefits: It helps to balance hormones, boost energy, fertility, memory, packed with vitamins like B, C, E, Zinc,  Calcium, Iron and Amino Acids, immune booster.

Here is a great article about Maca

Yummy Recipe:

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Maca Lucuma Banana Pudding

  • 1 Banana
  • 1 tsp Maca Powder
  • 2 tsp Lucuma Powder
  • Cacao Nibs
  • Shredded Coconut
  1. Mash the banana, stirr in the Maca and Lucuma powder and top with cacao nibs and shredded coconut. Got the tips to top with cacao nibs from a friend.

Good night

Swedish

Jag har lĂ€st om Maca i smoothies under en tid nu och jag ville prova det sjĂ€lv och ja det Ă€r riktigt gott. Det smakar lite som godis 😀 sĂ„ den hjĂ€lper verkligen vid sötsug. NĂ„ vad Ă€r Maca?

Maca-powder-in-a-spoon

Maca Àr en rot i rÀdisa familjen som vÀxer i Andies bergen i Peru. Peruaner har anvÀnt det i över 3000 Är, den kallas Àven Peruansk Ginseng. Detta mirakel superfood har nÄgra stora fördelar: Det hjÀlper till att balansera hormoner, öka energi, fertilitet, minne, packad med vitaminer som B, C, E, zink, kalcium, jÀrn och aminosyror, immun booster.

HÀr Àr en bra artikel om Maca

Yummy Recept:

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Maca Lucuma Banan Pudding

  • 1 Banan
  • 1 tsk Maca pulver
  • 2 tsk Lucuma pulver
  • Cacao nibs
  • Kokos flingor
  1. Mosa banaen och blanda i maca och lucuma pulvret vÀl. Toppa med cacao nibs och kokos flingor. Fick tipset att toppa med cacao nibs av en vÀn.

God natt

Whole30 Day 27-30!!! Yummy recipes :D

Food food food food I love food 😀 I am learning so much and I am super happy for the internet and google. The inspirations are endless. On sunday I made some crock pot italian meatballs recipe below, original recipe here. On monday I ended up getting sick at work and I was sick all week ..feeling fatigue and heavy in my head with flu like symptoms. But my spirit is feeling fantastic hahaha. So I didn’t work out at all this week..letting my body heal. On monday eve I made some really good ice cream and on tuesday my friend came over for lunch and I made some delisious salmon with broccoli rice and of course some ice cream for desert 😀 She loved it by the way. She got so inspired to eat healthier now. Yes you can eat really really good and still eat healthy 🙂

So my Whole30 is completed and this time it was harder then the last 2 times, partially bacuase I ended up with stomach issues. So I had to eat more fruits and smoothies to combat it. Then I had to fast for my check up. I also had sugar at 2 different occations. However I am happy I did it and it may not have been 100% clean…but atleast I tried. It is better to attempt and fail then to not attempt at all 😀 I did inspire one friend to do it with me, and she did very well lost a lot of inches. I also inspired antoher friend to try it…the one I cooked for on tuesday ;D

The luscious ice cream OH it was soooo good.

Chocolate & Raspberry Ice cream

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Raspberry Layer

  • 1 frozen banana (lightly thawed)
  • 1/2 cup frozen raspberries (lightly thawed)

Mix well in a blender set a side

Chocolate Layer

  • 1 Banana
  • 1 tbsp coconut oil
  • 2 tbsp cacao

Mix well in a blender scoup out in a serving bowl and pour the raspberry ice cream and the chocolate. Top with shredded coconut and cacao nibs or any topping of your choice 😀

Italian Meatballs in a Crock Pot

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  • 1kg (2.2lbs) ground beef
  • 1 yellow onion finely chopped
  • 4 garlic cloves miniced (2 in the meatballs, 2 in the sause)
  • 1 carton or can of pureed tomato
  • 1/4 cup almond flour
  • 1 egg
  • 2 tbsp italian seasoning (1 for the meatballs, 1 for the sause)
  • 2 fresh tomatoes chopped

Mix all ingredients except tomatoes, pureed tomatoes, 2 garlic cloves and 1 tbsp italian seasoning, in a large bowl. Shape into golf ball sized meatballs. Place in crockpot that has been lightly brushed with olive oil to prevent sticking. Pour chopped tomatoes, pureed tomatoes, 2 garlic cloves miniced and 1 tbsp italian seasoning over meatballs.  Cook on low for 6 hours (or high for 4).

Whole30 Day 27

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I forgot to take pictures of my breakfast and lunch lol

  • Breakfast: Eggs and bacon with avocado
  • Lunch: Italian Meatballs with sweetpotato and salad
  • Dinner: Sweetpotato and chicken sausage with a salad and eggs
  • After dinner treat: Chocolate & Raspberry Ice cream

Whole30 Day 28

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  • Breakfast: Eggs, lamb salami, salad, sauerkraut and a green smootihe
  • Lunch: Ovenbaked salmon with broccoli rice and mayo dill capers
  • Snack: Chocolate & Raspberry Ice cream
  • Dinner: Smoothie and boild egg (wasn’t that hungry)

Whole30 Day 29

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  • Breakfast: Egg and bacon, avocado and a green smoothie.
  • Lunch: Italian Meatballs, sweetpotato and a salad
  • Treat: Baked some Paleo Chocolate Cake for my nieces birthday. And I got some chocolate mousse there 🙂
  • Evening Snack: Egg, avocado and nuts

Whole30 Day 30

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  • Breakfast: Breakfast smoothie and egg on the go
  • Lunch: Italian Meatballs, sweetpotato and a salad
  • Dinner: Salad (forgot to take pix)
  • Evening Snack: Coconut milk chia cream topped with blueberries and nuts, coconut chips. A side of chocolate bliss balls.

Day 4 Weeks 3 & Whole30 Day 25 Done! Bliss balls recipe!!!!!!

Had a great day today. Worked out in the morning LEG day..felt like jello after hahaha. I had more energy then monday but I was still low. Didn’t sleep very good..yup sleep is as important as proper diet. So tonight I am going to bed early. I know it is saturday but I am tired hihihi. And I have a lot to do tomorrow 🙂

OOOMMMGGGG i just made my best bliss balls yet….sooooooooooooooooo delicious. It was hard not to eat them all hahaha. Drooling… yummy in my tymmy hahahaha. My step dad who usually don’t like the paleo fied goods liked it. So I am on to something here 😀 Recipe below!!!

Day 4 Week 3 is Leg Day:

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  • Leg Extensions: 15kg x 12, 20kg x 12, 15kg x 12
  • Wide Stance Barbell Squat: 15kg x 12, 13kg x 12, 10kg x 12
  • Barbell Lunge: 10kg x 12, 52.kg x 24, 5kg x 20 ( half for each leg)
  • Kettlebell One-legged Deadlift: 4kg x 24 x 3 (half for each leg)
  • Seated Leg Curls: 15kg x 12, 20kg x 12, 20kg x 12
  • Seated Calf Raise: 15kg x 20, 20kg x 15, 25kg x 20
  • Standing Calf Raise: 15kg x 12, 15kg x 12, 15kg x 15

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Whole30 Day 25 Done!

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  • Pre-Workout Breakfast – 2 Eggs, bacon, blod orange, avocado wopped with cashew and almonds
  • Post-Workout Lunch (Had to leave fast after): 3 Scrambled eggs, Lamb salami, bone broth and a huge green choco raz smoothie (Recipe below)
  • Dinner: Huge Tuna salad from Vapiano
  • Evening Snack: Super Chocolate hazel bliss balls, kale chips and kombucha strawberry & mint (the kombucha was really good).

Super Chocolate Hazel Bliss Balls:

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  • 8 dates
  • 1 tbsp sunflower seeds
  • 2 tbsp hazelnut flour
  • 1/4 cup chashews
  • 3 tbsp cacao
  • 1-2 tsp green superfood
  • 2 tbsp almond butter
  • 1 tbsp cacao nibs
  • 1 tbsp coconut milk

Blend togehter in a mixer. If it is too dry add more coconut milk, if it is too sticky add more hazelnut flour. Put in the fridge for an hour before making balls and roling in shredded coconut. This is super duper uber delicious.

Green Choco Raz Smoothie:

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  • 1 banana
  • 1/2 avocado
  • 1/2 can coconut milk
  • Hand full of spinach
  • 1/2 cup frozen raspberries
  • 2 tbsp almonds
  • 1 tbsp raw cacao
  • 2 tsp green superfood
  • 1 tbsp flaxseeds

Blend pour in a bowl, I topped with coconut chips and chiaseeds 😀

Day 3 Week 3, Whole30 day 24

Today was a great day. I worked out and i have been in a fantastic mood all day 🙂 Went to work it was really busy…was hit by a car at work…fortunately we were both driving slow so im feeling ok right now. Hope i will tomorrow. Me and my friend are both blessed nothing serious happened!!! Still in a great mode though 🙂

My workout today was good, Im feeling a little stronger already 😀 it’s exciting with 9 weeks to go. I can’t even imagine how much stronger i will be!!!!!!

Day 3 Week 3 Chest and Triceps

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My exercises:

  • 5 minute warmup run on the treadmill
  • Pushups: 15 x 3 (I modified these to wall pushups standing on my toes. I have problems with my wrists, they are too week at the moment)
  • Incline Dumbbell Press. 3kg x 12, 4kg x 12, 4kg x 12
  • Dumbbell Flyers: 3kg x 12, 3kg x 12, 4kg x 12
  • Dumbbell Flyers: 4kg x 12, 3kg x 12, 3kg x 12 (was supposed to do decline dumbbell flyers, but they don’t have that bench at my gym so I did 3 more sets dumbbell flyers)
  • Bench Dips: 12, 12, 9
  • Lying Triceps Press: 2kg x 12, 5kg x 12, 5kg x 12
  • Tricep Dumbbell Kickback: 2kg x 24, 2kg x 28, 3kg x 24 (did half on each arm)
  • Standing Dumbbell Triceps Extension: 4kg x 12, 5kg x 12, 4kg x 12
  • Cable One Arm Tricep Extension: 2.5kg x 18, 1.5kg x 24, 1.5kg x 24 (half on each arm)
  • Stretching

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Whole30 Day 24 was going great I did cheat a little, it was this girls last day at work and she brought this super yummy mareng cake filled with raspberry whipped cream. I couldnt recist a small peice. It didn’t have any gluter which was great. I am going to actually try to make that cake Paleo approved later on, because it was soooo super duper delisious.

Here is what I ate

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  • Pre-Workout Breakfast: Choco Blueberry Smoothie (Recipe below)
  • Post-Workout Snack: Banana and nuts (with in 15 minutes after finishing my workout)
  • Lunch: Simple tuna with oven baked sweet potato and a spinach sallad
  • Dinner: Veggie Stew with shredded chicken with oven baked sweet potato and a huge spinach, tomat, carrot, cucumer, sauerkraut, avocado salad
  • Evening Snack: Avococo pudding topped with coconut chips and salt chips and nuts

 

Pre-Workout Choco Blueberry Smoothie

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  • 1 banana
  • 1/2 avocado
  • 1/2 cup of blueberries
  • 1/2 can of coconut milk
  • 1 raw egg
  • 1 tablespoon crushed flax seeds
  • 3 tsp raw cacao
  • 2 tsp green superfood
  • 1 tablespoon of chia seeds
  1. Blend all ingredients except the chia seeds in a blender.
  2. When well mixed stir in chia seeds let sit 15 minutes.
  3. Pour into a bowl and I garnished with walnuts, cashews, sunflower seeds, cacao nibs, coconut chips and 1 small chopped fresh date

 

Week 3 Day 1 Hard, Whole30 day 22 finished!

Hello…. Today day 1 week 3 was really tough at the gym. I was motivated but had no energy at all. It was super hard to get through the workout, and I had to cut it short to go to work. But wow it was difficult to do without energy. I think it is due to me not eating enough food (calory intake) though I feel like all i do is eat hahahahaha and started to workout. So I need to eat more nutrient dense food. This is all a learning process and it is amazing to go through every step of it. Life is more about the journey, and a little less about the destination. Having goals are fantastic and a must in life, but the small steps on the way is what will take you there 😀

Svenska lÀngre ner

Week 3 added another day to my workout program, it went from 4 to 5 days. I didn’t even realise it when I chose it. And in 2 weeks there will be 6 days a week for the remaining of the 8 weeks. Wow I went from barely working out to 4 now 5 and soon 6 PHEW hahaha CRAZY!!!!!!! But I am excited to see the outcome and to get stronger fitter 😀 😀 😀

Day 1 Week 3 Leg day!!!

  • Leg Extensions: 10kg x 12, 10kg x 12, 15kg x 12
  • Wide Stance Barbell Squat: 15kg x 12, 10kg x 12, 10kg x 12
  • Barbell Lunge: 5kg x 18, 5kg x 12, 5kg x 12
  • Kettlebell One-legged Deadlift: 6kg x 20, 6kg x 12
  • Seated Leg Curls: 15kg x 12 x 3

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Whole30 Day 22 Done!

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  • Pre-Workout Breakfast: Left over Coconut salmon shrimp pasta sauteed with spinach, 2 eggs and a green smoothie
  • Post-Workout Lunch: Pan fried Sweet potato madallions, pan fried zucchini and minute stake
  • Snack not in picture: Coco Raspberry Smoothie, blood orange and an apple
  • Late Dinner: Shredded pan fried Sweetpotato, saussage links, scrambled eggs, sauerkraut and a salad.

Need to eat more hahaha wowza!!!

Good night

Swedish:

Hej …. Idag, dag 1 vecka 3 var riktigt tufft pĂ„ gymmet. Jag var motiverad, men hade ingen energi alls. Det var super svĂ„rt att köra igenom trĂ€ningen, och jag var tvungen att kapa det kort för att gĂ„ till jobbet. Men wow det var svĂ„rt att göra utan energi. Jag tror att det beror pĂ„ att jag inte Ă€ter tillrĂ€ckligt med mat (kaloriintaget) men jag kĂ€nner att allt jag gör Ă€r Ă€ter hahahahaha och trĂ€nar. SĂ„ jag behöver Ă€ta mer nĂ€ringsrik mat. Detta Ă€r en inlĂ€rningsprocess och det Ă€r fantastiskt att gĂ„ igenom varje steg av den. Livet Ă€r mer om resan, och lite mindre om slutmĂ„let. Att ha mĂ„l Ă€r fantastiskt och ett mĂ„ste i livet, men det Ă€r de smĂ„ stegen pĂ„ vĂ€gen som kommer att ta dig dit: D

Vecka 3 har lagt till en till dag till mitt trĂ€ningsprogram, gick det frĂ„n 4 till 5 dagar. Jag mĂ€rkte inte det nĂ€r jag valde det. Och efter tvĂ„ veckor till kommer det att lĂ€ggas till ytterligare en dag, sex dagar i veckan för de ÄterstĂ„ende 8 veckorna. Wow jag gick frĂ„n knappt trĂ€nar till 4 nu 5 och snart 6 PHEW hahaha CRAZY!!! Men jag ser fram emot att se resultatet och att bli starkare och trĂ€nad 😀 : D : D

Dag 1 Vecka 3 Ben dag!!!

  • Leg Extensions: 10kg x 12, 10kg x 12, 15kg x 12
  • Wide Stance Barbell Squat: 15kg x 12, 10kg x 12, 10kg x 12
  • Barbell Lunge: 5kg x 18, 5kg x 12, 5kg x 12
  • Kettlebell One-legged Deadlift: 6kg x 20, 6kg x 12
  • Seated Leg Curls: 15kg x 12 x 3

Whole30 Dag 22

  • Pre-TrĂ€ning Frukost: Leftover Coconut lax rĂ€kor pasta sauterad med spenat, 2 Ă€gg och en grön smoothie
  • Efter trĂ€ning Lunch: Stekt Sötpotatis medaljonger, stekt zucchini och lövbiff.
  • Snack inte pĂ„ bilden: Coco Hallonsmoothie, blodapelsin och ett Ă€pple
  • Sen Middag: Strimlad stekt sweetpotato, korv lĂ€nkar, Ă€ggröra, surkĂ„l och en sallad.

Behöver Àta mer hahaha wowza!

God natt

 

Week 2 Day 4, Whole30 Day 21DONE!!!!

Feeling fantastisic today 🙂 Im loving my new lifestyle. ..it is the 1st time i am actually not getting sick and following through with working out. I think a big part of me not getting sick is due to the change i have done in the food departement. Since gluten is really making me sick i am really staying away from it. I am happy i tried paleo. It has changed my life! Doing this Whole30 challenge is really helping me to get better.

Today was week 2 day 4 Shoulders and abs. Was really tired after my workout today 😀 i will for sure be sore tomorrow.

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This is what i did:

  • Seated Dumbbell Press: 3kg x 12, 3kg x 12, 3kg x 20
  • Dumbbell Straight-Arm Front Delt Raise to a t: 2kg x 12, 2kg x 15, 2kg x 20
  • Side Lateral Raise: 2kg x 12, 3kg x 12, 2kg x 12
  • Seated Bent-Over Rear Delt Raise: 2kg x 11, 1kg x 12, 1kg x 12
  • Excercise Ball Crunch: 12 x 3
  • Air Bike: 24 x 3
  • Plank (added this to my workout plan): 38 sec & 30 sec

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Whole30 day 21

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Pre-Workout Breakfast – Scrambled eggs, lamb salami, avocado and a green tropical smoothie (recept nedan)
Post-Workout Lunch – Carrot Parshnip purĂ© and pan fried salmon with sauteed spinich mushrooms
Dinner – Shrimp, spinich mushroom omilet with a side of coco smoothie and blood orange
Snack – Sliced banana sprinkeld with cinnamon and nuts drizzled with olive oil, sea salt and chili pepper

Coconut salmon shrimp pasta Recipe:

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  • 1 salmon
  • 3/4 cup prawns
  • 1/2 onion
  • 3-4 garlic cloves
  • 1 can coconut milk
  • 2-4 tsp coconut flour
  • 1 tsp curry powder
  • 1 tsp cummin
  • 1 tsp tumeric
  • Salt and pepper to taste

How to:

  1. Cut salmon into small chuncks and fry till done.
  2. Remove from pan and add coconut milk and stirr
  3. Add all the seasonings and coconut flour to thicken the sause.
  4. Add shrimp and the salmon back let simmer for 5 minutes
  5. Make zucchini pasta by using a peeler
  6. Sautee the zucchini
  7. Ready to eat 😀

 

 Choco Banana coconut icecream and oven roasted nuts recipe:

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Icecream

  • 1 frozen banana
  • 1/2 cup coconut milk
  • 2-4 tbsp cacao (depending on what you like)
  • 1 tsp cacao nibs

Blend it all. Place in a serving bowl and add toppings. I used sea salt chunks and coconut chips

Oven roasted nuts:

  • Use any type of nuts you like
  • Salt
  • A little water
  1. Put oven on 400f
  2. Place the nuts in an oven save dish
  3. Sprinkle with water and season with salt
  4. Stirr after 5 minutes, add another 5 minutes or til golden brown

 

Green Tropical Smoothie Recipe:

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  • 1/2 avocado
  • Hand full of spinach
  • 1/2 cup pineapple
  • 1/2 cup raspberry
  • A few raw almonds
  • 1 tsp crushed flax seeds
  • 1 cup water

Blend and enjoy the tropics!

Whole30 Day 19 & 20 completed!

Hiiiiiiiiiiiiiiiiiiii been working 2 long days, so I have cooked quite a bit. I need a lot of food at work and I love to eat hahahaha. I am tired but feeling great 🙂 I have 2 new recipes below 😀

Svenska lÀngre ner

Here is what I ate:

Whole30 Day 19

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  • Breakfast 1 – Bacon, scrambled eggs and a purple veggie smoothie
  • Breakfast 2 – Coco smoothie and soft boiled eggs
  • Lunch – Crock pot chicken (recipe below) with oven baked sweet potato and sauteed spinach muchrooms
  • Dinner – Crock pot chicken with a huge salad
  • Evening Snack – Lamb salami with scrambled eggs and saurkraut

Whole30 Day 20

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  • Breakfast 1 – Scrambled eggs with Lamb salami, spinach, red bell pepper and avocado
  • Breakfast 2 – Tropics smoothie (recipe below) and egg
  • Lunch – Coconut salmon shrimp pasta (will post recipe tomorrow) topped with salad and avocado
  • Dinner – Crock pot chicken with red veggie sause and oven baked sweet potato
  • Evening snack – Choco Banana coconut icecream and oven roasted nuts (will post recipe tomorrow)

Crock Pot Chicken recipe:

Excited to use my new crock pot. Its my second time 😀

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  • 1 whole chicken
  • 1 cup Olive oil
  • 3-4 garlic cloves
  • 1 tsp salt
  • 1 tsp pepper
  • 1/4 tsp chili pepper
  • 1/2 tsp cumin
  1. Rince and pat dry the chicken.
  2. Mix all the ingredients except the chicken.
  3. Rub a little salt and pepper on the chicken then rub the olive oil mixture all over and under the skin where possible
  4. Put in a tight back and pour what’s left of the olive oil mixture in the bag and seal.
  5. Let marinate for at least 8 hours, prefferably over night.
  6. Put the chicken in the crock pot, put it on low for 6-8 hours. I had mine for 8 hours overnight

Enjoy!!!

 

Tropics Smoothie Recipe: Not the prettiest picture but super delicious

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  • 1/2 can coconut milk
  • 1 banana
  • 1 cup pineapple, mango, physalis and raspberry
  • 1 tsp flax seeds
  • A few walnuts

Blend and enjoy oh so yummy tropics

 

Swedish

Hiiiiiiiiiiiiiiiiiiii jobbat tvĂ„ lĂ„nga dagar, sĂ„ jag har lagat en massa mat. Jag behöver en hel del mat pĂ„ jobbet och jag Ă€lskar att Ă€ta hahahaha. Jag Ă€r trött men mĂ„r bra 🙂 Jag har 2 nya recept nedan 😀

HÀr Àr vad jag Ät:

Whole30 Dag 19

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  • Frukost 1 – Bacon, Ă€ggröra och en lila grön smoothie
  • Frukost 2 – Coco smoothie och mjuk kokta Ă€gg
  • Lunch – Crok pot kyckling (recept nedan) med ugnsbakad sötpotatis och sauterad spenat champinjoner
  • Middag – Crock pot kyckling med en stor sallad
  • Afton Snack – Lamm salami med Ă€ggröra och sauerkraut

Whole30 Dag 20

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  • Frukost 1 – Äggröra med Lamm salami, spenat, röda paprika och avokado
  • Frukost 2 – Tropics smoothie (recept nedan) och Ă€gg
  • Lunch – Kokos lax rĂ€k pasta (kommer att lĂ€gga upp recept i morgon) toppad med sallad och avokado
  • Middag – Crock pot kyckling med röd grönskas sĂ„s och ugnsbakad sötpotatis
  • KvĂ€llsmĂ„l – Choco Banan kokos glass och ugn rostade nötter (kommer att lĂ€gga upp recept i morgon)

Crock Pot kyckling recept:

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Det Ă€r kul att anvĂ€nda min nya crock pot gryta, 2a gĂ„ngen nu 🙂

  • 1 hel kyckling
  • 2 dl olivolja
  • 3-4 vitlöksklyftor
  • 1 tsk salt
  • 1 tsk peppar
  • 1/4 tsk chilipeppar
  • 1/2 tsk kummin
  1. Skölj och torka kycklingen.
  2. Blanda alla ingredienser utom kycklingen.
  3. Gnid lite salt och peppar pÄ kycklingen sedan gnugga olivolja blandningen över och under huden dÀr det Àr möjligt.
  4. LÀgg kycklingen i en pÄse och hÀll det som Àr kvar av olivoljeblandningen i pÄsen och förslut.
  5. LÄt marinera i minst 8 timmar, bÀst över natten.
  6. Placera kycklingen i crock pott grytan, satte den pÄ lÄg i 6-8 timmar. Jag hade min i 8 timmar under natten.

Njut!

 

Tropisk smoothie Recept:

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  • 1/2 burk kokosmjölk
  • 1 banan
  • 1 kopp ananas, mango, physalis och hallon
  • 1 tsk linfrön
  • NĂ„gra valnötter

Blanda och njut oh sÄ smaskiga tropikerna

 

Day 3 Week 2 Leg Day & Whole30 day 17 & 18

Feeling good 🙂 leg day done before i went to work today. It is fun to go to the gym. I may not have the energy level i want. But i still go and do my workout. In most of the exercises i lifted a little more then last week. Being careful to not put on too much weight. But wiiiiiiii im excited! It feels good to create a healthy habit. Yay me!!!!! Everyday is a new day and what i do with it will decide my future 🙂

Yesterday I had dinner at TGI Fridays with 2 friends of mine, Josephine and Nadja. It was great! I love spending quality time with friends! Me and Josephine bought china red lipstick so we put it on to see how it looked on us. And we loved it 😀 What do you think?

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Week 2 day 3 Leg/ Claf day2014-01-23 13.52.59

Legs/ Calves

  • Leg Press: 10kg x 12, 10kg x 12, 15kg x 12
  • Leg Extensions: 10kg x 12, 10kg x 12, 15kg x 12
  • Wide Stance Barbell Squat: 10kg x 12, 10kg x 12, 15kg x 12
  • Seated Leg Curl: 15kg x 12, 20kg x 12, 20kg x 12
  • Standing Calves Raises: 15kg x 12, 15kg x 12, 15kg x 12, 15kg x 12, 20kg x 12
  • Said Seated Calves Raises in the program, but my gym dong have that machine so I used another Calves machine: 10kg x 12, 15kg x 12, 20kg x 15
  • Thigh Abductor (I added this one to the program): 15kg x 12, 15kg x 12, 20kg x 12

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Whole30 day 17

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  • Brunch: Avocado tropical raspberry yogurt (recipe below) topped with physalis, nuts and seeds + 2 soft boiled eggs and a cup of tea
  • Dinner: Pommegranate Mustard Salmon Salad from TGI Fridays
  • Evening Snack: Half sweetpotato topped with cinnamon, cacao nibs and coconut chips and an egg

Whole30 day 18

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I took an extra shift at work today. Only 5 hours, but we dont get a brake when we work 5 hours or less. So i have to bring something easy and quick to eat.

  • Pre-Workout Breakfast: Sweet and Savory egg muffins with avocado mash
  • Post-Workout Lunch: Sweetpotato tuna cakes and steemed broccoli
  • Dinner Snack: Coco Smoothie with 2 eggs
  • Evening Snack: Banana almond butter stacks sprinkeld with raw cacao and coconut shreds

Avocado Tropical Raspberry Yogurt

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Found a similar recipe on instagram and here is the original recipe

 

 

Ingredients:

  • 1 avocado
  • 1 cup mango, pinapple, raspberry, physalis

Blend and enjoy!

Good night sweet dreams

Day 2, Week 2! Whole30 Day 16 done!!!

Today started out so so..didn’t sleep well. I went to the gym and it felt good. However my wrists started to hurt. So i had to lower the weights, no fun. But i have to be patience and have to focus on strengthening them. I am determined 🙂

This evening i went to Leadership Bootcamp my church Hillsong Stockholm is having.  WOW it was amazing and what ever negative feelings i had before went away. It was uplifting and informative. Love it  😀 so now i have lots of energy hahaha and i feel fantastic!

Week 2, Day 2 of the #dmotiv8or challenge back/ biceps day!
It went well excep i had to lower the weights some  😩 I also added a lower back excersice. It felt like my back was on fire hahaha doing that excercise. So great. I will and I am getting stronger day by day. My weights overall was a little more than last week, eventhough my wrists was hurting!

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Here is what I did

  • 5 minute running warmup
  • Wide-Grip Lat Pulldown: 20kg x 12, 25kg x 10, 20kg x 12
  • One-Arm Dumbbell Row (on each side): 4kg x 12, 4kg x 12, 5kg x 12, 6kg x 12
  • Seated Cable Rows: 15kg x 12, 15kg x 12, 10kg x 12 (this is where my right wrist started hurthing)
  • Underhand Cable Pulldowns: 20kg x 12, 20kg x 12, 25kg x 12 (here my left wrist started to hurt)
  • Dumbbell Alternate Bicep Curl: 5kg x 12, 4kg x 12, 4kg x 12 (left wrist was hurting)
  • One Arm Dumbblell Preacher Curl (on each side): 3kg x 12, 3kg x 12, 3kg x 12 (left writs hurting)
  • Standing Biceps Cable Curl: 2.5kg x 12, 5kg x 12, 5kg x 12
  • Hyperextensions (Back Extensions): 10, 7, 10

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Whole30 Day 16 completed!

I slept in so I had late breakfast, went to the gym and had late lunch. I only had a smoothie and pear for dinner at the Leadership Bootcamp. I was hungry on my way home so I ate some nuts, not in picture. And I was stil hungry when I got home so I made some late evening snack.

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Yummy yummy in my tummy hihihi

  • Pre-Workout Breakfast: 2 scrambled eggs, bacon, persimmon and a carrot red orange smoothie
  • Post-Workout Lunch: Oven baked salmon, sweetpotato mash with spinach salad
  • Light dinner: Coco smoothie and a pear
  • Late evening snack: 2 scrambled eggs, physalis, banana dusted with cinamon and shredded coconut

Good night everyone, hope you had a fantastic day 😀