Tag Archives: Dinner

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 😀

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.

 

12 week fitness challenge Day 2 & Whole30 Day 10 DONE! Coco smoothie recipe.

Didn’t go to bed until late last night so I slept until I woke up with out an alarm. Very nice and kinda late hihihi 10.15 :D….Since it was late I didn’t have time to eat a full breakfast before the gym, that takes 2 hours to digest. So I made a simple and really delicious smoothie and a scrambled egg 🙂 Recipe below.

Day 2 of the 12 week #dmotiv8orchallenge. Today was Back & Biceps day. Since I’m new to this and I don’t know all the proper techniques thanks to asking randome people to take pictures of me I ended up gettig some good corrections advice 😀 Got this grey top for x-mas

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Now this is my biceps today on week 1..can’t wait to see week 12!

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Here is what I did

  • 5 minute running warmup
  • Wide-Grip Lat Pulldown: 15kg x 12, 20kg x 12, 20kg x 12
  • One-Arm Dumbbell Row (on each side): 3kg x 12, 4kg x 12, 5kg x 12
  • Seated Cable Rows: 10kg x 12, 15kg x 12, 15kg x 12
  • Underhand Cable Pulldowns: 15kg x 12, 20kg x 12, 25kg x 12
  • Dumbbell Alternate Bicep Curl: 3kg x 12, 4kg x 12, 4kg x 12
  • One Arm Dumbblell Preacher Curl (on each side): 4kg x 12, 3kg x 12, 2kg x 12
  • Standing Biceps Cable Curl: 5kg x 12, 5kg x 12, 2.5kg x 12

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Now I’m sore hahaha fantastic 😀 I know tomorrow is going to be way worse.

Whole30 Day 10 done and here is what I ate

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  • Breakfats: Coco smoothie (recipe below) and scrambleg egg
  • Post-workout lunch: Sweetpotato Tuna Cakes and steemed broccoli
  • Snack: 1 banana
  • Dinner:  Coconut curry chicken stew (recipe below) on a spinach bed. Topped with sauerkraut and shredded carrots.
  • Evening Snack: Sweetpotato topped with cacao nibs, raw cacao, coconut chips and raspberries

Coco Smoothie Recipe:

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Blend and enjoy this super yummy smoothie

Coconut Cury Chicken Stew Recipe:

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  • 2 cups Shredded chicken
  • 1/2 Onion chopped
  • 2 carrots chopped
  • 1 parshnip chopped
  • 1/2  red bell pepper chopped
  • 1/2 can coconut milk (creamy)
  • 1 cup water
  • 2 tbsp bonebroth
  • ghee
  • 2 tsp Curry powder
  • 1 tsp Cumin powder
  • 1/2 tsp Pepper
  • 1 tsp Garlic powder
  • 1 tsp Ginger powder
  • 1 tsp Tumeric powder
  • 1/2 tsp Cardimum powder
  • Salt to taste

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Instructions:

  1. Put ghee in a big pot put in the chopped onion, carrot, parshnip and paprika let get soft on medium heat.
  2. Mix all the spices together and put over the veggies in the pot, lover the heat and stirr till all the veggies are coated.
  3. After another 10 minutes add water and bonebroth let simmer down some.
  4. When reduced to about half add coconut milk, simmer for about 30 minutes or more.

Night everyone!

 

Whole30 DAY 9 DONE!!!!!!

Hi today was a good day and now I’m tired. Time at work went fast and after i went to the Leadership Bootcamp my church Hillsong Stockholm is having this month. Wow it was really fantastic. I’m very happy I went I’m learning so much.

I’m sore today in my chest / triceps which is fantastic. That means i did something right. However my biceps are also sore and that wasn’t a muskel in focus. So i must have done something wrong too. Hahaha well I’m new to lifting weights. So i may not get it all right in the beginning. But that is ok at least im doing it and learning in the process.

I ate some yummy foods today too hahaha people may think being on a restricted Whole30 challenge that you don’t eat yummyness food. But we do or well it is all up to you,  since you are making it yourself.

Svenska lÀngre ner

Day 9 meals

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  • Breakfast 1 – Sauteed shredded sweetpotato,  mushrooms, spinach and garlic with 2 fried eggs yoke still runny and 1/2 avocado
  • Breakfast 2 – Banana slices dipped in cinnamon/ coconut shredds and red apple sprinkled with cinnamon + 1 egg.
  • Lunch – Coconut curry chicken stew (recipe tomorrow) on a spinach bed. Topped with sauerkraut and shredded carrots.
  • Dinner – Bolognese sauce stuffed bellpepper with a spinach salad
  • Evening Snack – Blood orange and banana topped with coconut chips, walnuts, flax seeds, sunflower seeds and cacao nibs. On the go

Sooooo super delicious food..im feeling better when i eat this healthy.

Swedish

Hej i dag var en bra dag . Tiden pÄ jobbet flög förbi och efter gick jag till en Leadership Bootcamp min kyrka Hillsong Stockholm har nu i januari sÄ bra !

Jag Àr öm i dag i mitt bröst / triceps efter gÄrdagens trÀning vilket Àr fantastiskt . Det betyder att jag gjorde nÄgot rÀtt. Men mina biceps Àr ocksÄ ömma och det var inte en muskel i fokus. SÄ jag mÄste ha gjort nÄgot fel ocksÄ. Hahaha men jag Àr ny pÄ att lyfta vikter. SÄ jag kan inte fÄ allt rÀtt i början . Men det Àr ok Ätminstone jag gör det och kommer lÀra mig i processen.

Jag Ă„t nĂ„gra smaskiga mĂ„ltider idag ocksĂ„ 😀 hahaha folk kanske tror att Ă€ta en begrĂ€nsad Whole30 utmaning sĂ„ Ă€ter man inte god mat. Men det gör jag eller det Ă€r upp till dig , eftersom du lagar den sjĂ€lv 😉

Dag 9 mÄltider

  • Frukost 1 – Sauterad strimlad sötpotatis , svamp , spenat och vitlök med 2 stekta Ă€gg med gulan fortfarande rinnig och 1/2 avokado.
  • Frukost 2 – Banan skivor doppade i kanel / kokos flingor och rött Ă€pple pudrade med kanel + 1 Ă€gg .
  • Lunch – Coconut curry kyckling gryta ( recept i morgon ) pĂ„ en spenat sĂ€ng. Toppad med surkĂ„l och rivna morötter .
  • Middag – KöttfĂ€rssĂ„s fylld paprika med en spenatsallad.
  • KvĂ€lls Snack – Blodapelsin och banan toppat med kokoschips, valnötter, linfrön , solrosfrön och cacao nibs. PĂ„ sprĂ„ng.

Sooooo super lĂ€cker mat .. jag mĂ„r bĂ€ttre nĂ€r jag Ă€ter denna maten 😀 😀 😀

God natt!

Whole30 day 8 and 12 week fitness challenge day 1 DONE!

YYaaayyyy today I started my 12 week fitness challenge, I didn’t have a lot of energy after work. But I went and completed my day 1 which included Chest/ Triceps. I guess my biceps wanted to play too because they are sore hihihi. I am doing Jamie Eason’s Livefit Trainer Program from http://www.bodybuilding.com. I created a free bodyspace account to get access to all these free programs, also to track my progress. It is easier to stay on track when you can follow your progress.

At the gym today 🙂 I will get fit!

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My exercises:

  • 10 minute warmup on the treadmill
  • Pushups: 12 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. 2kg x 12, 2kg x 12, 3kg x 12
  • Flat Bench Cable Flyers: 5kg x 12, 3 sets
  • Pushups: 12 x 3, same as before
  • Standing Dumbbell Triceps Extension: 3kg x 12, 4kg x 12, 4kg x 12
  • Triceps Pushdowns: 10kg x 10, 5kg x 12, 10kg x 12
  • 10 minute on the treadmill
  • Stretching

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After the gym I came home and drank a lot of water close to 2 liters (about 1/2 gallon). I needed to replenish 😀 I added frozen raspberries and pinapple chunks to make some extra yummy water.

My Whole30 was easy today. I ate some good food 🙂 I forgot to take a picture of my first meal today. I wasn’t that hungry after my post gym meal so I decided to eat something lighter.

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  • Breakfast 1 – Oven baked Sweetpotato, 2 fried eggs and 1/2 avocado.
  • Breakfast 2 – Banana slices, apple bits sprinkeld with cinnamon and 1 boild egg.
  • Lunch – Bolognese sauce stuffed bellpepper with a spinach salad
  • Post – Workout meal – Sweetpotato tuna cakes & 1 egg (recipe below)
  • Evening Snack – Banana slices sprinkeld with cinnamon and coconut flakes, topped with raspberries, blackberries, blueberries, almonds, walnuts, cacao nibs and coconut cream.

Sweetpotato Tuna Cakes

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  • 1 medium size oven baked sweetpotato
  • 1 can tuna
  • 1 egg
  • 1/4 cup red bellpeppers
  • 1 tsp Lemon Zest
  • 1 tsp Parsley
  • Salt
  • Pepper
  • Chili pepper

Mix it all together and fry it in a pan 🙂 Sooooooooo delicious!

Good night

Awesome day 7 of my Whole30 challenge!!!

My day started early I was at church serving from 7.30 to about 14.15, I am tired now since I only slept for about 3 hours. But I love my church Hillsong Stockholm and I love spending time there 🙂 When I got home I cooked for tomorrow, I have an early day at work start at 6. Straight after work I will to the GYM I am starting my #dmotiv8orchallenge a 12 week fitness challenge. It actually started on the 6th, but lucky me it was a warm up week. Since I got sick and was not able to go to the gym. Tomorrow I will be there and I am excited!!!!!!!

Here are my before pictures taken on the 5th

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Day 7! Todays food was yummy! 

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Both breakfast and Lunch was eaten on the go!

  • Breakfast – 3 different kinds of egg muffins (recipe below), 1/2 avocado and a banana
  • Lunch – Sweetpotato tuna cakes & 1 egg (recipe will be posted tomorrow)
  • Dinner –  Oven baked Sweetpotato, saussage links, saurkraut and a salad.

I made these very easy egg muffins yesterday to take with me as an on the go breakfast. I decided to do 2 different flavors. One with veggies/ chicken and the other with apple/cinnamon

Recipe: Egg muffins

Veggie/Chicken

  • Egg
  • Spinach
  • Red bellpepper
  • Parsely
  • Chicken
  • Salt
  • Pepper
  • Paprika powder
  • Garlic powder
  • Chili powder
  • Cayenne powder

Apple/Cinnamon

  • Egg
  • Apple
  • Shredded coconut
  • Cinnamon
  • Salt
  • Chili powder
  • If you are not doing a whole30 or a 21SDS then you can add honey or maple syrup for a sweetner

How to

Add the veggies/ chicken or apple/ coconut and dust with cinnamon to muffin thins. I used cilicone molds

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Then you can either mix all the eggs for the veggie or the apple muffins together with the seasonings or do it individually. Or do mix one egg at the time with the seasoning,  it takes 1 egg per muffin. Carefully mix each little muffin mold to make sure the egg mixture goes all arround.

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Put in oven at 350f or 175c and coock for 18-20 minutes. They will swell upp a lot, but will sink down when cooling.

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Finished product

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These muffins can me made with soooo many ingredients. It is endlessly only your imagination can stop you 😀

Good NIght!

Whole30 day 6! Didn’t go as planned

Hiiiiii i had a lovely day today. I slept in, i guess my body was still tired. Woke up made breakfast, then i was cleaning. The process is boring, yes cleaning is boring, but the result is always the same I feel liberated.
After that i prepared breakfast and lunch for tomorrow.  I will be at church volunteering from 7.30 till about 14. So i made some on the go foods. Can’t wait to eat some 🙂
Tonight i was invited to one of my dear friends for a girls taco night 🙂 it was great seeing these girls chatting and eating. I love spending time with great people. I did end up cheating some and I don’t regret it or sweat it, I will prolong my Whole30 with a few more days to complete a whole30 without cheating. But to sum up my day in one word lovely 😀

Svenska lÀngre ner

Here is what i ate today

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  • Brunch – Sweetpotato cakes with fried eggs and bacon (im not a huge fan of it so i only eat a little sometimes) + i ate one banana
  • Lunch – Leftover salmon with sauteed beets and spinach carrot salad
  • Dinner – Taco’s (ground beef, chicken fajitas, salad, guacamole, salsa and for desert I made a avocado fruit bowl (+my cheat thats not on picture was vine, a smal sliver of flourless chocolate cake and corn chips) I’m not perfect but thats ok, I will just try harder 🙂

Swedish

Hiiiiii jag hade en hÀrlig dag i dag. Jag tog sovmorgon, jag antar att min kropp var fortfarande trött. Vaknade gjorde frukost, sen stÀdade jag. Processen Àr trÄkigt, ja stÀdning Àr trÄkigt, men resultatet Àr alltid detsamma jag kÀnner mig befriad.
Efter att jag förberett frukost och lunch inför imorgon. Jag kommer att vara i kyrkan som volontĂ€r frĂ„n 7.30 till cirka 14. SĂ„ jag gjorde en del lĂ€tt mat att ta med. LĂ€ngtar tills jag fĂ„r Ă€ta lite 🙂
IkvĂ€ll var jag inbjuden till en av mina kĂ€ra vĂ€nner för en tjej tako kvĂ€ll 🙂 det var kul att se tjejerna och chatta och Ă€ta. Jag ville sluta fuska lite och jag Ă„ngrar inte det, jag kommer att förlĂ€nga mitt Whole30 med nĂ„gra fler dagar att slutföra en hel whole30 utan fusk. Men för att sammanfatta min dag i ett ord hĂ€rlig: D

Vad jag Ă„t

  • Brunch – Sötpotatis kakor med stekt Ă€gg och bacon (jag Ă€r inte ett stort fan av det sĂ„ jag Ă€ter bara lite ibland) + jag Ă„t en banan.
  • Lunch – Resterna av laxen med sauterade rödbetor och spenat morotssallad
  • Middag – Tako (köttfĂ€rs, kyckling fajitas, sallad, guacamole, salsa och till dessert  gjorde jag en avokado fruktskĂ„l (+ mitt fusk Ă€r inte pĂ„ bilden men var var vin, en smal skiva av mjölfri ChokladtĂ„rta och majschips) Jag Ă€r inte perfekt men det Ă€r ok, jag ska bara försöka hĂ„rdare 🙂

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 vĂ€l behövligt 🙂 NĂ€r jag vaknade vid 10.25 sĂ„g jag ett sms frĂ„n min underbara vĂ€n Henny. Hon ville mötas över en lunch vid 11ish, eftersom jag behövde Ă€ta jag tyckte det var en bra idĂ© att gĂ„ och chatta över en mĂ„ltid. Hoppade i duschen, klĂ€dde och stack ivĂ€g. Du kan inte se men hon Ă€r gravid med bara 8 veckor kvar innan en ny liten prinsessa föds. Efter den trevlig brunch Ă„kte jag hem och lagade mat att ta med mig till jobbet.

Dag 5’s mĂ„ltider. Detta var super duper delish!!

  • Brunch – Stor sallad (grön sallad, spenat, gurka, tomat, morot, broccoli, röd paprika, kronĂ€rtskocka, champinjoner, soltorkade tomater, kyckling, Ă€gg med olivolja och citronsaft).
  • Sen lunch – rĂ€kor svamp kokos zucchini linguine.
  • Middag – Ugnsbakad lax pĂ„ en sallad av spenat, morot, avokado pĂ€rla, toppad med solrosfrön och krossade linfrön.
  • KvĂ€lls Snack – Avokado, banan, hallon, björnbĂ€r, blĂ„bĂ€r, mandel, valnöt, kokos chips, kokos mjölk (den hĂ„rda delen), kakao nibs och pudrad med kanel.

Jag ville ha lite fisk i dag och beslutade att leta efter inspiration pÄ nÀtet, och jag hittade detta recept hittas hÀr. Det var mycket gott, lÀngtar tills imorgon sÄ jag kan Àta mera.

Citron Dill Lax

Recept:

  • lax
  • zest av en citron (ungefĂ€r en matsked)
  • 2 matskedar smörolja
  • 1 msk hackad, fĂ€rsk dill
  • 1 citron (för zest)
  • salt och peppar

Instruktioner

  1. VĂ€rm ugnen till 400 grader F.
  2. Olja (eller ghee) i botten av en ugnsform.
  3. Skölj laxen och klappa torrt med hushÄllspapper. Strö över salt och peppar och lÀgg i den beredda skÄlen.
  4. Blanda ghee (rumstemperatur), citronskal och dill.
  5. Placera ungefÀr hÀlften av blandningen pÄ toppen av den rutinerade laxen. Du kan sprida citron dill blandningen eller lÀmna den i dollops som denna.

Whole30 Day 3 & 4 done!!!!!!

Hi 🙂 today I wanted CHOCOLATE I really really really wanted chocolate!!!!!! Hahahahaha well its the sugar cravings kicking in, withdrawls are no fun. But I know I can do this, I have done it before. This weather is not helping, its been dark and gray since the 1st. I want SUNSHINE now! Most people know sunshine makes us feel good in many ways. Well one of the reasons are when you’re exposed to sun, your brain increases serotonin (a hormone connected with feelings of happiness and wakefulness) production. This constant darkness, greyness is making me more sluggish. I’m hoping eating whole foods will help me with the tiredness and cravings 🙂

Svenska lĂ€ngre ner 🙂

Yesterday was day 3 and I was tired with only 3 hours of sleep. I couldn’t sleep and I had to wake up early to go to work. After work I had a massage, very much needed. My back feels great today 😀 Here is the food I ate yesterday.

Day 3

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  • Breakfast 1 – Scrambled eggs with shrimp, mushroom, onion, spinach.
  • Breakfast 2 – Cod curry soup (leftovers)
  • Lunch – Bolognese sauce with steamed broccoli
  • Snack –  Blood orange and banana
  • Dinner – Chili lime chicken sallad (spinach, cucumber, carrot, tomato, green apple, olive oil and lime juice)

Santa brought me a Crock pot for christmas 😀 😀 😀 My first meal done in it mmmmm very good. On tuesday I marinated a whole chicken all day and then it cooked all night for 8 hours. So on wednesday I woke up to a fully cooked chicken that I used for my dinner salad. Found this delisious recipe for Chili Cilantro Lime Crock Pot Chicken, I changed it up a little I used flat-leved parsley instead of cilantro and added some spices.

Chili Lime Crockpot Chicken

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Recipe:

  • One whole chicken
  • Dry rub (black pepper, sea salt, chili powder, cayenne powder, ground cumin, paprika powder, tumeric powder). I used about a teaspoon each.
  • 1/2 cup of lime juice (about 2 limes).
  • 2 generous handfulls of Flat-leaved parsley
  • 4 cloves of garlic.
  • 2 tbsp of olive oil

Directions:

  1. Wash your chicken off under cold tap water and then dry with paper towels.
  2. Blend all the spices togehter and rub over the whole chicken, under the skin too.
  3. In a blender or food processor, combine your lime juice (don’t throw away the lime after squizing out the juice), flat-leved parsely, garlic, and olive oil. Blend.
  4. Take the 4 lime halfs thats left after the juicing and dust the lime with chili powder and stick it into the cavity of your chicken.
  5. Find a ziplock bag or food bag large enough to hold your whole bird. Place your bird in the bag and pour your wet marinade over it. Use your hands to make sure the marinade is applied evenly around the chicken and under the skin, this is the important part. You can puncture the chicken breasts a few times with a knife for the marinade to seep into, yet this is not necessary. Making sure you get the marinade well applied and under the skin will do the trick.
  6. Seal your bag tight so that the marinade is making contact with the chicken all over. I used a crock pot liner bag which I pulled tight around the chicken and marinade, and then stuffed that into another large ziplock bag.
  7. Let your chicken marinade overnight or all day.
  8. Place your chicken in your crockpot along with any marinade left over in your bag.
  9. Cook on low for 6 to 8 hours. I cooked mine for 8 hours

Day 4 

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  • Breakfast 1 – 2 soft boiled eggs, sweet potato, red paprika and tomato
  • Breakfast 2 – 2 pan fried eggs, 1 red apple dusted with cinnamon topped with coconut chips
  • Lunch – Bolognese sauce with sweet potato
  • Dinner – Chili lime chicken sallad (spinach, cucumber, carrot, tomato, green apple, olive oil, lime juice, sprinkeld with sunflower and crushed flax seeds) The salad looks small in the picture, but it was huge.
  • Evening snack – 2 boiled eggs and a bowl of avocado, banana, raspberry, blackberry, blueberry, almonds, walnuts, coconut chips, cacao nibs and cinnamon powder. OH WOW this was delish!

Good night!

Swedish 

Hej 🙂 idag ville jag ha CHOKLAD, jag ville verkligen verkligen verkligen ha choklad!! Hahahahaha detta sockerbegĂ€r kickar in, avvĂ€njning Ă€r inte roligt. Men jag vet att jag kan göra det hĂ€r, jag har gjort det förut. Det hĂ€r vĂ€dret hjĂ€lper inte till, det varit mörkt och grĂ„tt sedan den 1a. Jag vill ha SOLSKEN nu! De flesta mĂ€nniskor vet att solsken fĂ„r oss att mĂ„ bra pĂ„ mĂ„nga sĂ€tt. Jo en av anledningarna Ă€r nĂ€r du utsĂ€tts för solen, ökar din hjĂ€rna serotonin (ett hormon i samband med kĂ€nslor av lycka och vakenhet) produktion. Denna konstant mörker, grĂ„het gör mig segare. Jag hoppas att Ă€ta denna kost kommer att hjĂ€lpa mig med tröttheten.

IgÄr var dag 3 och jag var trött med bara 3 timmars sömn. Jag kunde inte sova och jag var tvungen att vakna tidigt för att gÄ till jobbet. Efter jobbet gick jag pÄ en massage, mycket vÀlbehövligt. Min rygg kÀnns bra idag: D HÀr Àr maten jag Ät igÄr.

Dag 3

  • Frukost 1 – Äggröra med rĂ€kor, svamp, lök, spenat.
  • Frukost 2 – Torsk curry soppa (matrester)
  • Lunch – KöttfĂ€rssĂ„s med Ă„ng kokt broccoli
  • Snack – Blodapelsin och banan
  • Middag – Chili lime kyckling sallad (spenat, gurka, morot, tomat, grönt Ă€pple, olivolja och limejuice)

Tomten gav mig en crock pot i jul : D: D: D Min första mÄltid jag gjort i det mmmmm mycket god. I tisdag marinerade jag en hel kyckling hela dagen och sedan det kokta hela natten i 8 timmar. SÄ pÄ onsdag vaknade jag till ett helt tillagad kyckling som jag anvÀnde för min middags sallad. Hittade denna goda recept för Chili Cilantro Lime Crock Pot Kyckling, jag Àndrade det lite jag anvÀnde blad persilja istÀllet för koriander och lagt till nÄgra kryddor.

Chili Lime Crock Pot Kyckling

Recept:

  • En hel kyckling
  • Torr gnugga (svartpeppar, havssalt, chilipulver, cayennepulver, mald spiskummin, paprikapulver, gurkmeja pulver). Jag anvĂ€nde ungefĂ€r en tesked vardera.
  • 1 dl limejuice (ca 2 limefrukter).
  • 2 generösa handfulls av Flat-leaved persilja
  • 4 vitlöksklyftor.
  • 2 msk olivolja

Gör sÄhÀr: 

  1. TvÀtta kyckling av under kallt kranvatten och torka med hushÄllspapper .
  2. Blanda alla kryddor togehter och gnugga över hela kycklingen , under huden ocksÄ.
  3. I en mixer eller matberedare , kombinera din limejuice ( inte kasta bort kalk efter squizing ut saften ) , platt – leved parsely , vitlök och olivolja . Blend .
  4. Ta de 4 lime halvorna som blev kvar efter juicen och pudra med chilipulver och lÀgg den i kaviteten pÄ din kyckling .
  5. Hitta en ziplock pÄse eller plastpÄse stor nog att rymma hela din fÄgel . Placera din fÄgel i pÄsen och hÀll marinaden över den. AnvÀnd dina hÀnder för att se till att marinaden appliceras jÀmnt runt kycklingen och under huden, Àr detta den viktigaste delen . Du kan punktera kycklingbrösten ett par gÄnger med en kniv för marinaden att sippra in , men det Àr inte nödvÀndigt . Se till att du fÄr marinaden vÀl tillÀmpas och under huden kommer att göra susen .

Förslut vÀskan ordentligt sÄ att marinaden Àr att ta kontakt med kycklingen över. Jag anvÀnde en lerkruka potten liner vÀska som jag dras Ät runt kycklingen och marinaden , och sedan stoppade in det i en annan stor ziplock pÄse .
LÄt din kyckling marinad över natten eller hela dagen .
Placera kycklingen i din crockpot tillsammans med nÄgon marinad kvar i vÀskan .
Koka pÄ lÄg i 6 till 8 timmar . Jag lagade min i 8 timmar

Dag 4

  • Frukost 1 – 2 mjuk kokta Ă€gg, sötpotatis, röd paprika och tomat
  • Frukost 2 – 2 stekta Ă€gg, 1 rött Ă€pple pudrat med kanel toppad med kokos chips
  • Lunch – köttfĂ€rssĂ„s med sötpotatis
  • Middag – Chili lime kyckling sallad (spenat, gurka, morot, tomat, grönt Ă€pple, olivolja, limesaft, toppad med solrosfrön och krossade linfrön) Salladen ser liten pĂ„ bilden, men det var enormt.
  • KvĂ€llsmĂ„l – 2 kokta Ă€gg och en skĂ„l med avokado, banan, hallon, björnbĂ€r, blĂ„bĂ€r, mandlar, valnötter, kokos chips, kakao nibs och kanel. OH WOW det var delish!

God natt!

Day 2 completed!!!!! YAY

I have compleded day two of my Whole30 challenge!!!!!!!!! I’m really tired so I will keep it short. Today flew by way to quickly too, however today I got some stuff done. Went grocery shopping and I cooked some yummy food. Then I went to a leadership bootcamp series my church is hosting. Really fantastic!!!!!

Here is some pictures of prepping and cooking.

Starting with my mmmmm good green smootihe, thats what I had in it with some water. (Not part of whole30, I’m still sick so I need the extra nutrients)

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Some of the ingredients for my meatsause

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Meetsause, broccoli and Codsoup 😀

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Here is what I ate today

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Todays delisious food

  • Breakfast – Sweet potato, eggs and avocado topped with sauerkraut
  • Lunch – Veggie Meat Sauce w zucchini spaghetti
  • Dinner – Fishsoup with veggies + Sweetpotato and spinach (on the go)
  • Snack – Banana dusted with cinnamon and 1 tbsp. almond butter

Good night

Whole30 day 1 done!

Hi so I was supposed to start my Whole30 and 12 week fitness challenge today. However since I came down with a cold, coughing and sore throat. I need to wait till im better, planing on monday the 13th instead. I did start the Whole30 as planned. Today just flew by way to fast and I haven’t done everything I wanted to do. But oh well tomorrow is a new day 🙂

Svenska lĂ€ngre ner 🙂

A little about The Whole30, it is a 30 day paleo nutrition challenge. Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. Don’t worry
 these guidelines are outlined in extensive detail in the whole9life free shopping list.

What not to eat:

More importantly, here’s what NOT to eat during the duration of your Whole30 program.Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  • Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn
 for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream
 with the exception of clarified butter or ghee. (See below for details.)
  • Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  • Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate.

In addition, no Paleo-ifying dessert or junk food choices. Trying to shove your old, unhealthy diet into a shiny new Whole30 mold will ruin your program faster than you can say, “Paleo pizza.”  This means no desserts or junk food made with “approved” ingredients—no coconut-flour pancakes, almond-flour muffins, flourless brownies, or coconut milk ice cream. Don’t try to replicate junk food during your 30 days! That misses the point of the Whole30 entirely.  From http://whole9life.com/2013/08/the-whole30-program/

Day 1 went well I ate 3 meals like you are supposed to on the plan and I was full. However I know when I’m at work or workout I will eat 1 or 2 smaller extra meals. I will post that here too. Today I also had a green smoothie to my breakfast, it is not included in the Whole30 program. We should only eat whole foods for 30 days. However since I’m sick I wanted to get more nutrients in my body.

Here is what I ate:

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Breakfast: Scrambled eggs with spinach, onion, tomato topped with avocado

Lunch: Spinach salad topped with shredded carrot, oven baked brussel sprouts, shredded chicken, sunflower seeds and olive oil.

Dinner: Oven baked sweet potato, pan fried white fish topped with steamed broccoli and leftover brussel sprouts

Snack: Blood orange

Green Smoothie

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Recipe:

  • 2 hand full spinach
  • 4 inch cucumber
  • 1/2 green apple
  • 1/2 lemon
  • 1/2 inch ginger
  • 1 cup water

Blend together in a mixer and drink up!

Swedish:

Hej sĂ„ jag skulle börja min Whole30 och 12 veckor fitness utmaning idag. Men jag blev förkyld, hostar och halsont. Jag mĂ„ste vĂ€nta tills jag blir bĂ€ttre, planerar att starta pĂ„ mĂ„ndag den 13: e istĂ€llet. Jag startade Whole30 som planerat. I dag flög bara ivĂ€g för fort och jag har inte gjort allt jag ville göra. Men jaja i morgon Ă€r en ny dag 🙂

Lite om The Whole30, det Ă€r en 30 dagars paleo utmaning. Man Ă€ter riktig mat – kött, fisk och skaldjur, Ă€gg, massor av grönsaker, lite frukt, och massor av bra fetter frĂ„n frukter, oljor, nötter och frön. Ät mat med mycket fĂ„ ingredienser, man ska kunna uttal ingredienserna, eller Ă€nnu bĂ€ttre, om det bara Ă€r rena ingredienser som anges eftersom de Ă€r helt naturliga och obearbetade. Oroa dig inte … dessa riktlinjer beskrivs i stor detalj i whole9life gratis inköpslista. (pĂ„ Engelska)

Vad man inte ska Àta:

Ännu viktigare, hĂ€r Ă€r vad man inte ska Ă€ta under hela ditt Whole30 program. Att utesluta alla dessa livsmedel och drycker kommer att hjĂ€lpa dig att Ă„terfĂ„ din hĂ€lsosamma metabolism, minska systemisk inflammation, och hjĂ€lper dig att upptĂ€cka hur dessa livsmedel Ă€r verkligen pĂ„verkar din hĂ€lsa, trĂ€ning och livskvalitet.

  • Konsumera inte tillsatt socker av nĂ„got slag, riktig eller konstgjord. Ingen socker, sirap, lönnsirap, honung, agave nektar, kokossocker, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. LĂ€s etiketterna, eftersom företagen smyga socker i produkter pĂ„ ett sĂ€tt som du kanske inte kĂ€nner igen.
  • Konsumera inte alkohol, i nĂ„gon form, inte ens för matlagning. (Och det borde vara sjĂ€lvklart, men inga tobaksprodukter av nĂ„got slag heller.)
  • Ät inte gluten eller spannmĂ„l. Detta inkluderar (men Ă€r inte begrĂ€nsat till) vete, rĂ„g, korn, havre, majs, ris, hirs, bulgur, hirs, amarant, bovete, grodda sĂ€d och alla dessa glutenfria pseudo-korn som quinoa. Ja, sa vi majs … inom ramen för detta program Ă€r majs ett korn! Detta inkluderar Ă€ven alla de sĂ€tt som vi lĂ€gger till vete, majs och ris i vĂ„ra livsmedel i form av kli, groddar, stĂ€rkelse osv. Återigen, lĂ€s etiketterna.
  • Ät inte baljvĂ€xter. Detta omfattar bönor av alla slag (svart, röd, pinto, marin, vit, njure, lima, fava, etc.), Ă€rter, kikĂ€rter, linser och jordnötter. Ingen jordnötssmör, heller. Detta inkluderar Ă€ven alla former av soja – sojasĂ„s, miso, tofu, tempeh, edamame, och alla de sĂ€tt vi smyga soja i livsmedel (t.ex. lecitin).
  • Ät inte mejeriprodukter. Detta inkluderar ko-, get-eller fĂ„rmjölk produkter som grĂ€dde, ost (hĂ„rd eller mjuk), kefir, yoghurt (Ă€ven grekiska), och grĂ€ddfil … med undantag av skirat smör.
  • Ät karragenan, MSG eller sulfiter. Om dessa ingredienser förekommer i nĂ„gon form pĂ„ etiketten pĂ„ bearbetad mat eller dryck, dĂ„ Ă€r det uteslutet för Whole30.
  • Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate.
  • Dessutom ingen Paleo-iferade dessert eller skrĂ€pmat val. Att försöka skjuta din gamla, ohĂ€lsosam kost i en skinande ny Whole30 rutin, det kommer att förstöra ditt program snabbare Ă€n du kan sĂ€ga, “Paleo pizza.” Det innebĂ€r inga efterrĂ€tter eller skrĂ€pmat som görs med “godkĂ€nda” ingredienser-ingen kokos-mjöl pannkakor, mandel -mjöl muffins, flourless brownies, eller kokosmjölk glass. Försök inte att replikera skrĂ€pmat under dina 30 dagar! Det missar poĂ€ngen med Whole30 helt. Taget och översatt frĂ„n http://whole9life.com/2013/08/the-whole30-program/

Dag 1 gick bra jag Ät 3 mÄltider som du ska pÄ planen och jag var mÀtt. Men jag vet att nÀr jag Àr pÄ jobbet eller trÀnar sÄ kommer jag att Àta 1 eller 2 mindre extra mÄltider. Jag kommer att lÀgga upp det hÀr ocksÄ. Idag hade jag ocksÄ en grön smoothie till min frukost, men det Àr det inte i Whole30 programmet. Vi ska bara Àta riktig mat i 30 dagar. Men eftersom jag Àr sjuk jag ville fÄ mer nÀring i kroppen.

Vad jag Ă„t:

Frukost: Äggröra med spenat, lök, tomat toppad med avokado

Lunch: Spenatsallad toppad med strimlad morot, ugn bakade brysselkÄl, strimlad kyckling, solrosfrön och olivolja.

Middag: Ugnsbakad sötpotatis, stekt vit fisk toppad med Ängad broccoli och överblivna brysselkÄl

MellanmÄl: Blodapelsin

Grön Smoothie

Recept:

2 hand full spenat
4 tum gurka
1/2 grönt Àpple
1/2 citron
1/2 tum ingefÀra
1 kopp vatten
Blanda ihop i en mixer och drick upp!