Tag Archives: Salmon

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

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

Day 18

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

Day 19 at the cabin

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

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Day 20 still at the cabin

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

 

 

Week 3 Day 1 Hard, Whole30 day 22 finished!

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

Svenska lÀngre ner

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

Day 1 Week 3 Leg day!!!

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

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Whole30 Day 22 Done!

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

Need to eat more hahaha wowza!!!

Good night

Swedish:

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

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

Dag 1 Vecka 3 Ben dag!!!

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

Whole30 Dag 22

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

Behöver Àta mer hahaha wowza!

God natt

 

Week 2 Day 4, Whole30 Day 21DONE!!!!

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

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

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This is what i did:

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

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Whole30 day 21

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

Coconut salmon shrimp pasta Recipe:

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

How to:

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

 

 Choco Banana coconut icecream and oven roasted nuts recipe:

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Icecream

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

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

Oven roasted nuts:

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

 

Green Tropical Smoothie Recipe:

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

Blend and enjoy the tropics!

Whole30 Day 19 & 20 completed!

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

Svenska lÀngre ner

Here is what I ate:

Whole30 Day 19

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

Whole30 Day 20

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

Crock Pot Chicken recipe:

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

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

Enjoy!!!

 

Tropics Smoothie Recipe: Not the prettiest picture but super delicious

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

Blend and enjoy oh so yummy tropics

 

Swedish

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

HÀr Àr vad jag Ät:

Whole30 Dag 19

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

Whole30 Dag 20

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

Crock Pot kyckling recept:

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

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

Njut!

 

Tropisk smoothie Recept:

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

Blanda och njut oh sÄ smaskiga tropikerna

 

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

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

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

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

Legs/ Calves

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

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Whole30 day 17

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

Whole30 day 18

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

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

Avocado Tropical Raspberry Yogurt

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

 

 

Ingredients:

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

Blend and enjoy!

Good night sweet dreams

Day 2, Week 2! Whole30 Day 16 done!!!

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

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

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

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Here is what I did

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

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Whole30 Day 16 completed!

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

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Yummy yummy in my tummy hihihi

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

Good night everyone, hope you had a fantastic day 😀