Tag Archives: Blueberry

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 6 and 7, week 1 done. And yes another recepie up :D

Hi 😀 i just found out one of my good friends got engaged. I am soooo happy for her/ them. They are so perfect for eachother. Love them both am looking forward for the wedding whenever that will take place. Nadia can’t wait to hear all the details 😉 I love when things are going great and fun and exciting things are happening to my friends. It brings me so much joy to see the people I love to do good. Have to share 2 beautiful pictures of them. You guys are an inspiration.

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Today me and one of my friend went on a long walk with some hills and pushing a stroller about 7 km (4.4 miles), I was completely beat. But I had no time to take a nap before work. Just enough time to eat some lunch and prep my dinner. So I can’t wait for this workday to be over and go home and sleep.

Yesterday and today went by smoothly still have no sugar cravings, which is fantastic cause they suck hahaha. I decided to not have any cacao in anything I make just to make sure I don’t trigger any cravings. I live having cacao in my smoothies or bullet proof coffee. Yesterday I had a super yummy creamy smoothie for breakfast. I think I will make it tomorrow too.

Day 6:

  • Breakfast: Creamy berry smoothie with a side of 2 eggs
  • Lunch: A double meat minty burger with Zucchini “buns” and minty guacamole
  • Dinner: Cucumber sandwich stuffed with turkey sandwich meet, homemade mayo, salad and tomato
  • Snack: Leftover creamy smoothie from the morning, and bananas topped with almond butter, nuts and shredded coconut.

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Day 7:

  • Breakfast: Sweet potato hash browns with bacon avocado and tomato
  • Snack: 1 banana
  • Lunch: Some more Sweet potatp hashbrowns with a salad shell stupped with turkey sandwich meat, homemade mayo, avocado and tomoto
  • Dinner: Even more Sweetpotato hashbrown with bacon and my blueberry coconut omelette (no greens this time) hehehe
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Sweet Potato hash browns:

  • 1 medium sized sweet potato shredded
  • 2 medium – large eggs
  • 2 tbsp cinnamon
  • 1/2 tsp cardamom
  • coconut oil for frying

Shred the sweet potato, whisk the eggs with cinnamon and cardamom. Then mix in the shredded sweet potato well and fry on low to medium heat for about 5 minutes on each side, maybe longer depending on how thick the shreds or the hash browns are.

This may not look super yummy but it was very good 🙂 thats why I’m sharing the recipe 😀

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

Whole30 Day 2 completed…. Ohhh my a delisious burger recipe up!!!

Yayyy day 2 went by smoothly and I feel good. It’s bananas how it went from a nice summer day on monday the 31st to chilly fall on the 1st. And today was horrible rainy and windy. I’m not ready for fall yet.

Wowzer I had an amazing dinner today, tried something new and it was super delicious. I made some mint flavored burgers, with portobello mushroom ‘buns’ and minty guacamole. I will be having this for dinner tomorrow too, can’t wait mmmm. I have never had portobello mushrooms before and i was surprised on how good it tastes.

Day 2

  • Breakfast: 2 egg turkey spinach omelet and a banana blueberry blackberry smoothie
  • Lunch: Yesterday’s leftover dinner Jamaican run down.
  • Snack: 1 egg, 1 banana and 1/2 apple
  • Dinner: Portobello mint burger

My boss made it cozy in the morning with lit candles

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Portobello mushroom mint burger with a minty guacamole

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Recipe: Burger

  • 250g (0,5 lbs) ground beef
  • 1/2 chopped onion
  • 1 egg
  • 1 tbsp dried mint
  • 1 tsp paprika powder
  • 1 1/2 tsp cumin
  • 1 tsp tumeric powder
  • 1 tsp oregano
  • 1/2 tsp garlic powder
  • 1 tsp apple cider vinegar
  • 5 fresh mint leafs
  • 5-7 fresh thai basil leafs
  • salt
  • pepper

Mix it all together with your hands and make 4-8 patties. Place in a medium hot skillet 5 minute each side.

Guacamole

  • 1 avocado
  • 1 clove garlic
  • 1 lime
  • 1 tsp dried mint

Mix together

Portobello bun

Either grill or pan fry the portobello mushroom for about 15 minutes.

Uh-oh this weekend was a challenge, but it’s ok.

The last few days I have been very busy and have not been able to post anything. I also deviated from the challenge, however I am back and I will not start over on day one but just continue a few more days instead 🙂

Last week was a challenge, I started a new job two weeks ago and there is so much to learn, and my head have been on overload hahaha. I also worked really late, and that I’m not used to. So I was kind of exhausted in my brain this weekend. On saturday I ended up eating at TGI Fridays had a burger with gluten free bun and a few fries, I also had 2 mojitos. And on yesterday on sunday I had nachos at my sisters house. My stomach ended up in so much pain after dinner yesterday it was still hurting this morning. I’m not going to punish myself for failing this weekend.. it is just getting back on the wagon again. Now 24 hours later my stomach is still hurting a little bit.

Today I had nut porridge topped with berries for breakfast and a purple green juice. For lunch and dinner I had taco pie i made last week 🙂

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The nut porridge is delicious and simple to make, I found this recipe online it is in swedish. I just used less to have a smaller portion.

Nut porridge

  • 1 dl (0.4 cups) nuts ( i used almonds and cashews)
  • 1 tbsp flax seeds
  • 1 dl (0.4 cups) coconut milk
  • 1 msk water
  • 2 eggs
  • 1 banana
  • Cinnamon
  • Cardamom
  1. Put the nuts in a blender and mix the nuts until they are very small pieces.
  2. Put the eggs, banana coconut milk and water in a mixer and bled.
  3. Pour in the nuts and stir.
  4. Boil in a pot while you stir, until you’ve got the right consistency.
  5. Add the cinnamon and cardamom.
  6. Top with some berries. Enjoy!

I’m embarking on a 30 day paleoish cleaneating challenge…today is day 2 :-) and a smoothie recipe!!

Hi i have been slipping for some time now. I have been eating to much of foods my body does not agree with. Like dairy (mainly cheese), sugar (in sweets, coffiee drinks, icecream etc.), processed food (chips, fries, etc.), even some gluten though extremely small amounts. And my body have been telling me to stop but i have ignored it. Now it is time to stop and get back on track eating in a way my body deserve. And for me to do that i need to challenge myself, i stay on track when i do. It is also a great way to kick start change and creating good habits.

My 30 day challenge will consist of paleo food, vegetarian food and raw food. That’s why i called it a paleoish clean eating challenge. And as always preparing and planning is the key to stay on track. Yesterday on day 1 i ate a delicious smoothie with eggs for breakfast, recipe below. For lunch i met up with a friend and had a salad topped with shrimp, snack was the same as my morning smoothie. For dinner i had salmon with oven baked sweetpotato.

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Yummylisious smoothie recipe:

  • 1 banana
  • 1/2 avocado
  • hand full spinach
  • 1 cup blackberry, raspberry, blueberry (i used frozen)
  • 1/2 cup strawberry (used fresh)
  • 1/2 cup coconut milk
  • 1 small knob ginger
  • 1 tsp green superfood mix (chlorella, wheatgrass, ginger)
  • 3/4 cup water

Blend and enjoy!!!!! For the part i saved for my afternoon snack i added 1 tbsp chiaseeds so it would be more creamy.

2015 Whole30 Day 1 completed :) Yaayyyy and a blueberry omelette recipe

After a long working weekend with little sleep, I slept close to 11 hours today and woke up at 11. I can’t eat right after waking up so I had brunch today 🙂

I am really excited to do this Whole30 again, I sure need it and eventhough I know it will be hard at times. I have done it so I know I can do this. If you are doing it too, so can you!

This is the yummy food I ate today!!!

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  • Breakfast: Sweet blueberry omelette, fruit salad and a cup of tea.
  • Lunch: Shrimp Salad with olive oil and lemon dressing
  • Dinner: Meat sauce topped with lettuce
  • Snack: Nut mix

Breakfast omelette

  • 3 eggs
  • 1 tsp cinnamon
  • 1/2 tsp cardamom
  • 1/4 tsp real vanilla powder
  • 1/2 cup blueberries

Mix together everything but the blueberries, pour in a frying pan on medium heat then add the blueberries, after a 5-7 minutes flip the omelette and let it sit on low heat for another 3-4 minutes. Done and ready to be gobbled down 🙂

Moist Blueberry Banana Mug Cake and Raspberry Mango Smoothie

It’s been a minute since i posted something, been very busy and focusing on other parts of my life 🙂 I saw a picture on insta gram this morning of a mug cake with blueberries. No recipe attatched to it. But it made me go OMG i want this for breakfast today. So I made this super moist blueberry banana mug cake. WOW sooooooooo good. Yummy yummy yummy. I have tried different recipes and they have always ended up dry, but this one is ooey gooey 😀 For breakfast it was a little too sweet for me, my blood sugars spiked hahaha. So note to self next time I will leave out the sweetners.

I am still doing my dmotiv8tor challenge, yesterday I completed week 8. I am a little behind because I have been sick on and off. But I am determined to finish it, it will just take a few weeks longer then planned 🙂 I am so sore from yesterdays workout 🙂 I did day 5 legs and day 6 back before I went to work. So today will be a rest day.

Svenska längre ner

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So to the good stuff my breakfast 😀

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 Moist Blueberry Banana Paleo Mug Cake 

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Recipe:

  • 1/2 banana (mashed)
  • 1 tbs date syrup or any sweetner of your choice
  • 1 tsp coconut oil melted
  • 1 egg
  • 2 tbs almond flour
  • 1 tbs buckwheat flour
  • 1/2 tsp baking powder
  • 1/4 tsp real vanilla powder
  • 1/4 cup blueberry i used frozen

Blend all wet ingredients then add the dry ingredients. Blend well finally add the blueberries. Use a microvave safe cup. Heat for 2-3 minutes.

Raspberry Mango Smoothie

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Recipe:

  • 1 cup equal parts raspberry and mango
  • 2 tbs coconut Milk
  • 1/2 cup water
  • 1 tsp crushed flaxs eeds
  • 1 tsp chia seeds

Blend in a mixer and enjoy!

Swedish

Det har varit ett tag sedan jag skrev något, varit väldigt upptagen och fokusera på andra delar av mitt liv 🙂 Jag såg en bild på Insta Gram i morse av en muggkaka med blåbär. Inget recept fanns till den. Men det fick mig att gå OMG jag vill ha det här till frukost idag. Så jag gjorde en super saftig blåbär banan muggkaka. WOW sooooooooo goood. Yummy yummy yummy. Jag har provat olika recept och de har alltid blivigt torra, men den här är ooey gooey 😀 Till frukost det var lite för söt för mig, mitt blodsocker steg ganska mycket hahaha. Så nästa gång kommer jag inte använda sötningsmedel.

Jag gör fortfarande min dmotiv8tor utmaning, igår jag avslutade vecka 8. Jag ligger lite efter eftersom jag har varit sjuk till och från. Men jag är fast besluten att avsluta denna utmaning, det kommer bara ta några veckor längre än planerat 🙂 Jag har träningsvärk från gårdagens träning 🙂 Jag gjorde dag 5 ben och dag 6 rygg innan jag gick till jobbet. Så idag blir en vilodag.

Saftig Blåbär Banan Paleo Muggkaka

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Recept:

  • 1/2 banan (mosad)
  • 1 msk datum sirap eller någon sweetner valfri
  • 1 tsk kokosolja smält
  • 1 ägg
  • 2 msk mandelmjöl
  • 1 msk bovetemjöl
  • 1/2 tsk bakpulver
  • 1/4 tsk äkta vanilj pulver
  • 1/2 dl blåbär jag använde frysta

Blanda alla våta ingredienser tillsätt sedan de torra ingredienserna. Blanda väl sen lägg i blåbären. Använd en mikrovåg säker mugg. Värme i 2-3 minuter.

Hallon Mango smoothie

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Recept:

  • 1 kopp lika delar hallon och mango
  • 2 msk kokosmjölk
  • 1 dl vatten
  • 1 tsk krossade linfrön
  • 1 tsk chia frön

Blanda i en mixer och njut!

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

 

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 😀

Week 2 Day 1!!!!! Whole30 Day 14 & 15….

Last week was up and down, but I pushed through it! It ended great was volunteering at church yesterday and had lunch with friends 🙂 Now its a new week and I have more energy 😀 Excited!!!!!! This is week 2 of my fitness challenge wooooooo! Day 1 completed 😀 I am proud of myself. I’m doing it one step at the time.

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I did chest & triceps today, I upped some of the weights!!!!! Fantastic!

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)
  • Dumbell Bench Press. 3kg x 12, 4kg x 12, 4kg x 12
  • Flat Bench Dumbbell Flyer: 3kg x 12, 4kg x 12, 4kg x 12
  • Pushups: 15 x 3, same as before
  • Standing Dumbbell Triceps Extension: 4kg x 12, 4kg x 12, 4kg x 12
  • Triceps Pushdowns: 10kg x 12, 7.5kg x 12, 7.5kg x 12
  • 5 minute run on the treadmill
  • Stretching

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Whole30 Day 14…I’m still eating lighter foods and smoothies, dried apricots, dried figs to help with my digestion.

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Not in order in the picture 🙂

  • Breakfast: Pear Creamsicle Smoothie and 2 eggs
  • Lunch: Tuna salad at Vapianos restaurant, really good and great company
  • Light Dinner: 1 Sweetpotato and blueberry chia smoothie
  • Evening snack: Banana slices dusted with cinnamon with dried apricots, dried figs, nuts & coconut chips

Whole30 Day 15 still modified 🙂 I forgot to take a picture of my lunch today hihihi :O

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  • Pre-Workout Breakfast: Shrimp, mushroom, spinach scramble with Pear creamsicle smoothie
  • Post-Workout Lunch: Oven baked Sweetpotato with minute stake and a salad
  • Dinner: Spinach salad, grilled zucchini and oven baked salmon
  • Evening Snack: Blueberry coconut chia smoothie topped with banana sprinkeld with raw cacao and cinnamon

Bom done!

Day 4, Week 1 DONE!!! Whole30 day 13!

Week 1 done, 11 weeks to go of my fitness challenge. Excited to see the progress in my body! This week was good got all 4 workouts in, my energy has been low so it has been a little bit of a challenge. But I pushed through it. Part of me feeling sluggish is digestive track issues. They got bad this week, so yesterday it got really bad to the point I was not hungry at all. So after work I stopped by the store to pick up some food to help alleviate the problem. Carrot, pear and pinapple juice are all great for the belly. So I decided to make a smoothie of the 3 ingredients yesterday. Thats what I had for breakfast and lunch too today, with my blueberry chia smoothie. And I feel much better, I actually ate some real food for dinner today. I am going to get some digestive enzyme supplements to help with healing my gut. Here is a great page to read about it http://whole9life.com/2012/09/digestive-enzymes-101/

I worked out at home in out little gym today, was busy during the day and I didn’t realise that the gym close at 5 pm. I decided that its not going to stop me from working out. So I did it at home. Only have 1 kg weights, but that perfect for most of the shoulder exercises i did.

Day 4 workout Shoulders/ Abs

  • Seated Dumbbell Press: 1kg x 12, 1kg x 12, 1kg x 20
  • Dumbbell Straight-Arm Front Delt Raise to a t: 1kg x 12, 1 kg x 15, 1kg x 20
  • Side Lateral Raise: 1kg x 12, 1kg x 12, 1kg x 12
  • Seated Bent-Over Rear Delt Raise: 1kg x 12, 1kg x 12, 1kg x 12
  • Excercise Ball Crunch: 12 x 3
  • Air Bike: 12, 20, 30

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Whole30 Day 13 modified because of digestive track issues.

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  • Breakfast – Pear Creamsicle Smoothie and blueberry chia smoothie with a sice of dried organic figs and apricots.
  • Lunch – A little bit of shrimp, mushrooms, garlic, spinach egg scramble & Pear Creamsicle Smoothie
  • Dinner: Oven baked sweetpotato with 1 chicken sausage topped with mustard, spinach and sauerkraut.

Feeling better 😀 Time to go to bed!

 

 

 

12 week fitness challenge Day 3 & Whole30 Day 11 & 12

Hello 🙂 Today is one of my amazing friends birthdays La Joyce King. She is one of those people who always got your back. Love her mucho!!!!

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WOOOO today was day 3 LEG day, feeling great. Its fun when you are at the gym asking people who look like they know what they are doing to help chek to see if i’m doing it correctly. Hahahaha well thats better then doing it wrong 😀

Legs/ Calves

  • Leg Press: 10kg x 12, 10kg x 12, 20kg x 12
  • Leg Extensions: 10kg x 12 x 3
  • Wide Stance Barbell Squat: 10kg x 12 x 3
  • Seated Leg Curl: 10kg x 12, 15kg x 12, 20kg x 12
  • Standing Calves Raises: 10kg x 12, 12.5kg x 12, 12.5kg x 12
  • Said Seated Calves Raises in the program, but my gym dong have that machine so I did another set of Standing Calves Raises: 12.5kg x 12, 12,5kg x 12, 15kg x 12

 

 

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Looking forward to next week..well I still have day 4 left this week.

I was too tired yesterday to post any food pix, my day 11 went great. Started to feel a little stuffed in my belly though.

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  • Breakfast – 2 fried eggs, sausage links, spinach red bellpepper salad topped with sunflower & flax seeds. Green smoothie.
  • Lunch – Spinach, sundried tomato, mushroom egg scramble.
  • Dinner – Oven baked salmon, oven baked sweetpotato and oven baked brussel sprouts.
  • Evening Snack – Coconut milk, sliced banana, raspberries, blackberries, blueberries, almonds, walnuts, sunflower seeds, flax seeds & sprinkeld with cinnamon.

So today was day 12 on my Whole30. I’ve been feeling stuffed in my stomach all day today, It got worse later on in the day. I started the day with a lighter breakfast before i went to the gym. After the gym I ate some lunch and went to work. At work I wasn’t feeling hungry like I normally do, just bloated and stuffed. So on my way home I stopped by the store and got some foods to alleviate my belly.

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  • Breakfast – Green carrot smoothie (Recipe below), My Coco Smoothie with 2 scrambled eggs.
  • Post – Workout Lunch – Sweetpotato tuna cakes, with oven baked brussel sprouts and 1/2 banana sliced.
  • Late dinner – Pear Creamsicle Smoothie (Recipe below) and blueberry chia smoothie (Recipe below) with a sice of dried organic figs and apricots.

Green Carrot Smoothie Recipe:

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  • 2 hand full spinach
  • 1 carrot
  • 1/2 green apple
  • 1/2 lemon
  • Some parsley
  • 1 cup water

Blend and enjoy!

Pear Creamsicle Smoothie Recipe:

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  • 2 pears
  • 2 carrots
  • 1 cup pineapple juice
  • 1/2 cup water

Blend and enjoy this creamy delicious smoothie!

Blueberry  Chia Smoothie:

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  • 1 cup blueberries
  • 1 cup water
  • 1 date
  • 1 tbsp chia seeds
  • 1 tbsp crushed flax seeds

Blend blueberries, water and date togehter in a mixer. Stirr in the seeds and let sit for atleast 30 minutes.

 

Whole30 Day 5 finished! Ate so yummy today

I slept in today it was much needed 🙂 When I woke up at 10.25 I saw a text message from my lovely friend Henny. She wanted to meet for lunch at 11ish, since I needed to eat I thought it was a great idea to go and catch up over a meal. Jumped in the shower, got dressed and headed out. You can’t tell but she is pregnant with only 8 weeks to go before a new baby princess is born. After the nice brunch I went home and cooked food to take with me to work.

Svenska nedan 😀

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Day 5 foods. This was super duper delish!!!!

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  • Brunch – Big salad (green lettuce, spinach, cucumber, tomato, carrot, broccoli, red bellpepper, artichoke, mushrooms, sundried tomato, chicken, egg with olive oil and lemon juice)
  • Late Lunch – Shrimp mushroom coconut Zucchini linguine
  • Dinner – Oven baked salmon on a spinach, carrot, avocado bead, topped with sunflower and crushed flax seeds.
  • Evening Snack – Avocado, banana, raspberry, blackberry, blueberry, almond, walnut, coconut chips, cacao nibs, coconut milk (the hard part) and dusted with cinnamon

I wanted some fish today and decided to look for inspiration on line, and I found this recipe found here. This was very tasty, can’t wait to eat some more tomorrow.

Lemon Dill Salmon

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Recipe:

  • Salmon
  • zest of one lemon (about a tablespoon)
  • 2 tablespoons ghee
  • 1 tablespoon chopped, fresh dill
  • 1 lemon (for the zest)
  • salt and pepper

Instructions

  1. Preheat oven to 400 degrees F.
  2. Oil (or ghee) the bottom of a baking dish.
  3. Rinse the salmon and pat dry with paper towels. Sprinkle with salt and pepper and place in the prepared dish.
  4. Mix together the ghee (room temperature), lemon zest and dill.
  5. Place about half the mixture on top of the seasoned salmon. You can spread the lemon dill mixture or leave it in dollops like this.

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Enjoy!

Swedish 

Jag tog sovmorgon i dag det var väl behövligt 🙂 När jag vaknade vid 10.25 såg jag ett sms från min underbara vän Henny. Hon ville mötas över en lunch vid 11ish, eftersom jag behövde äta jag tyckte det var en bra idé att gå och chatta över en måltid. Hoppade i duschen, klädde och stack iväg. Du kan inte se men hon är gravid med bara 8 veckor kvar innan en ny liten prinsessa föds. Efter den trevlig brunch åkte jag hem och lagade mat att ta med mig till jobbet.

Dag 5’s måltider. Detta var super duper delish!!

  • Brunch – Stor sallad (grön sallad, spenat, gurka, tomat, morot, broccoli, röd paprika, kronärtskocka, champinjoner, soltorkade tomater, kyckling, ägg med olivolja och citronsaft).
  • Sen lunch – räkor svamp kokos zucchini linguine.
  • Middag – Ugnsbakad lax på en sallad av spenat, morot, avokado pärla, toppad med solrosfrön och krossade linfrön.
  • Kvälls Snack – Avokado, banan, hallon, björnbär, blåbär, mandel, valnöt, kokos chips, kokos mjölk (den hårda delen), kakao nibs och pudrad med kanel.

Jag ville ha lite fisk i dag och beslutade att leta efter inspiration på nätet, och jag hittade detta recept hittas här. Det var mycket gott, längtar tills imorgon så jag kan äta mera.

Citron Dill Lax

Recept:

  • lax
  • zest av en citron (ungefär en matsked)
  • 2 matskedar smörolja
  • 1 msk hackad, färsk dill
  • 1 citron (för zest)
  • salt och peppar

Instruktioner

  1. Värm ugnen till 400 grader F.
  2. Olja (eller ghee) i botten av en ugnsform.
  3. Skölj laxen och klappa torrt med hushållspapper. Strö över salt och peppar och lägg i den beredda skålen.
  4. Blanda ghee (rumstemperatur), citronskal och dill.
  5. Placera ungefär hälften av blandningen på toppen av den rutinerade laxen. Du kan sprida citron dill blandningen eller lämna den i dollops som denna.