Tag Archives: Cook

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 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!!!! Yup I am doing another one :) Started today :D

Hey all 🙂 I’m doing another Whole30 and I need it. Been eating really crappy this past 6 month, I’ve gained some weight too and it is time to make a change. So I am kicking it off with a bang! Last time I ended up being sick and stopped it. This time I am going to go through with it and I hope i won’t get sick again since I was just sick for a few days.

I am really excited because my co-worker and her husband is doing it with me. Well she already started last monday. She was too excited and couldn’t wait. So we will keep eachother on track 🙂

I forgot to weigh myself this morning so I will do so tomorrow. I also need to measure myself and take pictures to be able to see the change better 🙂

Day 1: I had not bought any groceries before I started this morning so I didn’t have too much to use for breakfast and lunch. I did go shopping after so now I have some good stuff to cook with 🙂

  • Breakfast: Berry spinach smoothie with 2 eggs
  • Lunch: Zucchini soup with shredded chicken
  • Snack: 1 egg and a banana
  • Dinner: Jamaican run down ( fish stew) with cooked green plantain and kale

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Time to do some dishes, Night people 🙂

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!

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 🙂

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 5 Week 3 Completed & Whole30 Day26

Wow what a wonderful day! Started out great and ended amazing. I went to the gym in the morning. Came home to prepare to meet my friend Nadja to go to church for Vision Sunday. I volunteered and went to both meetings. WOW is all i can say. I love my church. .and now they have opened one chapter in Los Angeles. I can’t wait to go there.

Day 5 Week 3 done. I have now completed another week! Yay to me.Today was shoulders and abs. I was tired didn’t sleep as much as i needed. I think also my body is a little tired from all the workout, since my body isn’t used to it.

Here is what i did

  • Seated Dumbbell Press: 4kg x 12 x 3
  • Side Lateral Raise: 2kg x 12, 2 kg x 14, 2kg x 12
  • Front Dumbbell Raise: 2kg x 24 x 3
  • Arnold Dumbbell Press: 3kg x 12, 2kg x 12, 3kg x 12
  • Side Lateral Raise: 2kg x 12 x 3
  • Seated Bent-Over Rear Delt Raise: 3kg x 8, 2kg x 12, 2kg x 10
  • Crunches: 15 x 3
  • Knee/ Hip Raise on Parallel Bars: 8, 6, 7
  • Oblique Crunches on the floor: 24, 30, 30

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Whole30 day 26

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Pre-Workout Breakfast -Spinach mushroom 2 egg scrambled, bacon, avocado and a half banana.
Post-Workout Lunch – Sweetpotato, saussage with spinach and sauerkraut.
Snack – Green Choco smoothie and sweetpotato.

Sweet dreams!

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

 

Whole30 Day 23, Workout day 2 Week 3

Hiiiiiiiiiii I am doing great 😀 For the past 2 days tuesday and wednesday I had to take a brake from my Whole30 challenge, I went on a liquid fast to go to the dorctor for a stomach check up. Now I’m back eating solid food again, nice cause I was hungry hahahaha. Everything was good with my stomach YAY. I tend to have digestive issues so I think I need to include more probiotic foods in to my diet to help my gut flora. I will probably start with some natural supplement first. I will do some research and let you know what I find 🙂

On tuesday morning before my liquid fast started I went to the gym. I had more energy then monday so I could actually do the workout properly 😀

Day 2 Week 3 Back and Biceps

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  • Hammer Strength Lat Pul: 15kg x 12, 25kg x 12, 25kg x 12
  • Wide_Grip Lat Pulldown: 20kg x 12, 20kg x 12, 25kg x 12
  • Seated Cable Rows: 15kg x 12 x 3
  • Bent Over Two-Arm Long Bar Row: 12.5kg x 12, 12.5kg x 12, 15.5kg x 12
  • Hyperextensions (Back Extensions): 12, 10, 8
  • Barbell Curl: 10kg x 12, 10kg x 12, 7.5kg x 12
  • Incline Dumbbell Curl: 3kg x 12 x 3
  • Alternate Hammer Curl: 3kg x 24(12 per sida), 4kg x 20, 3kg x 24

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My Whole30 Day 23 today    

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  • Breakfast 1 – Spinach mushroom scrambled eggs with bonebroth (will post recipe tomorrow)
  • Breakfast 2 – Avocado, banana apple salad topped with nuts, cacao nibs, coconut chips, sunflower seeds
  • Lunch & Early Dinner: Veggies stew with oven baked sweet potato and egg
  • Evening Snack: Eating breakfast anytime hihihi Bacon & Eggs with banana almond butter sprinkled with raw cacao cinnamon and shredded coconut. Yummy

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 😀

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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 på gymmet. Jag var motiverad, men hade ingen energi alls. Det var super svårt att köra igenom träningen, och jag var tvungen att kapa det kort för att gå till jobbet. Men wow det var svårt att göra utan energi. Jag tror att det beror på att jag inte äter tillräckligt med mat (kaloriintaget) men jag känner att allt jag gör är äter hahahahaha och tränar. Så jag behöver äta mer näringsrik mat. Detta är en inlärningsprocess och det är fantastiskt att gå igenom varje steg av den. Livet är mer om resan, och lite mindre om slutmålet. Att ha mål är fantastiskt och ett måste i livet, men det är de små stegen på vägen som kommer att ta dig dit: D

Vecka 3 har lagt till en till dag till mitt träningsprogram, gick det från 4 till 5 dagar. Jag märkte inte det när jag valde det. Och efter två veckor till kommer det att läggas till ytterligare en dag, sex dagar i veckan för de återstående 8 veckorna. Wow jag gick från knappt tränar till 4 nu 5 och snart 6 PHEW hahaha CRAZY!!! Men jag ser fram emot att se resultatet och att bli starkare och tränad 😀 : 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-Träning Frukost: Leftover Coconut lax räkor pasta sauterad med spenat, 2 ägg och en grön smoothie
  • Efter träning Lunch: Stekt Sötpotatis medaljonger, stekt zucchini och lövbiff.
  • Snack inte på bilden: Coco Hallonsmoothie, blodapelsin och ett äpple
  • Sen Middag: Strimlad stekt sweetpotato, korv länkar, äggröra, surkål och en sallad.

Behöver äta 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 puré 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 längre 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 två långa dagar, så jag har lagat en massa mat. Jag behöver en hel del mat på jobbet och jag älskar att äta hahahaha. Jag är trött men mår bra 🙂 Jag har 2 nya recept nedan 😀

Här är vad jag åt:

Whole30 Dag 19

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  • Frukost 1 – Bacon, äggröra och en lila grön smoothie
  • Frukost 2 – Coco smoothie och mjuk kokta ägg
  • 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 äggröra 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 ägg
  • Lunch – Kokos lax räk pasta (kommer att lägga upp recept i morgon) toppad med sallad och avokado
  • Middag – Crock pot kyckling med röd grönskas sås och ugnsbakad sötpotatis
  • Kvällsmål – Choco Banan kokos glass och ugn rostade nötter (kommer att lägga upp recept i morgon)

Crock Pot kyckling recept:

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Det är kul att använda min nya crock pot gryta, 2a gången 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 på kycklingen sedan gnugga olivolja blandningen över och under huden där det är möjligt.
  4. Lägg kycklingen i en påse och häll det som är kvar av olivoljeblandningen i påsen och förslut.
  5. Låt marinera i minst 8 timmar, bäst över natten.
  6. Placera kycklingen i crock pott grytan, satte den på låg 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
  • Några valnötter

Blanda och njut oh så smaskiga tropikerna

 

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!

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.