Tag Archives: Healthy

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.

Day 3 on my challenge..but my post are a day behind cause of my new job :)

Hi so today I’m embarking on day 3. But since I work from 5pm – 12am this week I post yesterdays foods that I ate 🙂 Yesterday ended up being a vegeterian day which was fantastic. I love to switch it up. I also believe that as mainly a paleo eater you are some days supposed to be all vegeterain. I beleive that back in the paleolithic times they ate meat when they had been out hunting and the days they didn’t have meet they ate vegeterian. This is just my own thughts about this. Can’t know for sure 😉

For breakfast I had millet flakes meal topped with berries, that recipe will be up tomorrow. For lunch and dinner I had chickpea and carrot patties, recipe below. Snack I had apple and banana and a raw food bar.

 

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Recipe:

Chickpeas carrot patties

  • 1 tetra box or can of chickpeas
  • 1 medium carrot
  • 1 small onion
  • 1-2 cloves garlic
  • 1 egg
  • 1-2 tsp arrowroot flour (tapioca or coconut works too
  • 1 tsp cummin powder
  • 1 tsp tumeric powder
  • Dash of chill powder
  • Salt and pepper to taste
  • Coconut oil, ghee for frying
  1. Rinse the chickpeas, chop the onion and garlic
  2. Put in a food blender and blend till a grainy consistency not smooth. Put in a bowl.
  3. Shred the carrot and add to the mixture with the egg and seasonings.
  4. Mix well and create balls and flatten them out to patties on a cutting board.
  5. Fry the patties on low to medium heat for 3-4 minutes on each side. Til they get a little color.
  6. Serve with sides of your choice. I used ovenbaked sweet potato, guacamole and salad.
  7. Enjoy!!!!

 

2015 Whole30 Day 2 finished..phew i made it

I slept in a little today too..went to be kinda late. I will soooon go to sleep, I am super tired after my workout today. Ready to hit the sac…just wanted to share my foods from today. I love my new top..No Change without Challenge!!!!! so true.

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What I ate today..and I also had a banana cacao mousse after my workout.

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  • Breakfast: Ovenbaked Sweetpotato sprinkled with cinnamon, eggs and sauteed spinach/ kale
  • Pre-workout: Avocado, eggs and nuts and seeds
  • Post-workout: Banana cacao pudding
  • Dinner: Shredded Sweetpotato and raw beets sauteed, bacon and salad

Have to sleep now..night ❤

Tomorrow I will begin my Whole30, some tips if you want to join

I’m excited to begin the Whole30 tomorrow. I am ready to eat healthy..I need it. I’ve not been eating as good as I should. Especially now during the holidays. So to get ready for tomorrow and make it easier to do these 30 days. Preparing is key to make it, if you don’t you are setting yourself up for failure.

Here is a fanstic article about your first Whole30 http://meatified.com/first-whole-30-part-1/  You should read it and part 2 http://meatified.com/first-whole-30-part-2/. To sum it up you commit to 30 days of eating real food for 30 days. This will help you reset your body and aid it to start healing your gut and to give your body a brake. And to do that, you must avoid all grains, added sugars, soy, dairy, beans, legumes or treats.

You can do it!

Prepare yourself for the Whole 30 mentally

You’ve already done a lot of this preparation if you followed my advice above. If you know what scares you, or where you may be vulnerable to sliding off the edge of the Whole 30 program, then you’re already miles ahead of the game! Next, I really recommend that you spend some time thinking about what you want to achieve through your Whole 30. And, no, weight loss on its own is NOT a good answer!

  • Are you trying to break your sugar habit?
  • Do you want to improve specific health concerns like joint pain or thyroid issues?
  • Are you trying to figure out how good your body can feel?
  • Do you suspect that you have food allergies or intolerances that you can narrow down in the reintroduction phase?

Preparing for your first Whole 30

Know what you can eat on the Whole 30

Obviously, this is crucial. At first the list of things you can’t have on a Whole 30 program may seem overwhelming. People seem to spend more time worrying about this than anything else. But in many ways, it’s very simple! You can eat real, unprocessed food of any kind: meat, fish, seafood, eggs, vegetables, fruit, good fats and oils, plus small amounts of nuts and seeds. So far, so good! The chart below was created by Diane Sanfilippo ofBalanced Bites, but it’s a handy summary that applies to the Whole 30, too. Read the rest of her awesome post on the US Food Pyramid here!

This is Diane Sanfilippo from Balanced Bite's version of the Real Food Pyramid: it totally applies here, too.

But, to clarify, here is a list of things that are not permitted on the Whole 30 program:

  • Sugar: none whatsoever, of any kind. This includes natural sweeteners like honey, maple syrup and agave nectar as well as chemical  / processed versions.
  • Processed Foods: this might seem obvious, but some processed foods are sneaky. Protein bars or powders are included in this!
  • Grains: this includes corn, which is not a vegetable, as well as so-called “pseudo-grains” like quinoa.
  • Dairy: the exception is clarified butter, or ghee – everything else is out.
  • Beans or Legumes: no peanuts, soy products or derivatives, peas or lentils, either! An exception: green beans, sugar snap peas and snow peas are a-ok as they are more pod than “bean”.
  • Potatoes: sweet potatoes are fine, though.
  • Vegetable oils: canola, sunflower and soybean oils are no go. Stick to coconut oil for cooking and olive oil for salads or dressings.
  • Any kind of “Paleo-fied” treats, goodies or recreations: no paleo pancakes, baking or versions of junk food.

There are some non-food items to be avoided, too: alcohol, drugs and tobacco are no bueno! Lastly: do NOT weigh yourself throughout the 30 days. That’s kind of missing the point in the same way as making “Paleo” pancakes. Here is a more detailed description of foods you need to avoid if you have any questions.

If you really want to understand WHY all of the above list need to be avoided, I highly recommend that you read (and re-read!) the Whole 30 creators’ book It Starts With Food. Seriously, the Kindle version of it is less than $10. It is the best foundation on which to start a Whole 30 and will show you how to take what you have learned from your own Whole 30 and apply it to your life long after your 30 days are over. You can also find plenty of starter information on their website, Whole 9 Life. If you still have questions about whether or not specific foods are allowed on the Whole 30 or not, you should check out this page, the official “Can I have…” page!

Know what to expect on the Whole 30

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Here is a link to the prepping your kitchen 🙂

Check out Your First Whole 3o, Part 2: Prepping and Stocking Your Kitchenhere!

Maca Lucma Banana Pudding hits the spot

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

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

Here is a great article about Maca

Yummy Recipe:

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Maca Lucuma Banana Pudding

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

Good night

Swedish

Jag har läst om Maca i smoothies under en tid nu och jag ville prova det själv och ja det är riktigt gott. Det smakar lite som godis 😀 så den hjälper verkligen vid sötsug. Nå vad är Maca?

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Maca är en rot i rädisa familjen som växer i Andies bergen i Peru. Peruaner har använt det i över 3000 år, den kallas även Peruansk Ginseng. Detta mirakel superfood har några stora fördelar: Det hjälper till att balansera hormoner, öka energi, fertilitet, minne, packad med vitaminer som B, C, E, zink, kalcium, järn och aminosyror, immun booster.

Här är en bra artikel om Maca

Yummy Recept:

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Maca Lucuma Banan Pudding

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

God natt

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.

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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!