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.

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

Whole30 day 21

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

Coconut salmon shrimp pasta Recipe:

• 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:

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:

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

Blend and enjoy the tropics!

Whole30 Day 19 & 20 completed!

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

Svenska längre ner

Here is what I ate:

Whole30 Day 19

 

• 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

 

• 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 😀

• 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

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

Blend and enjoy oh so yummy tropics

 

Swedish

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

Här är vad jag åt:

Whole30 Dag 19

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

Whole30 Dag 20

• Frukost 1 – Äggröra med Lamm salami, spenat, röda paprika och avokado
• Frukost 2 – Tropics smoothie (recept nedan) och ägg
• Lunch – Kokos lax räk pasta (kommer att lägga upp recept i morgon) toppad med sallad och avokado
• Middag – Crock pot kyckling med röd grönskas sås och ugnsbakad sötpotatis
• Kvällsmål – Choco Banan kokos glass och ugn rostade nötter (kommer att lägga upp recept i morgon)

Crock Pot kyckling recept:

Det är kul att använda min nya crock pot gryta, 2a gången nu 🙂

• 1 hel kyckling
• 2 dl olivolja
• 3-4 vitlöksklyftor
• 1 tsk salt
• 1 tsk peppar
• 1/4 tsk chilipeppar
• 1/2 tsk kummin

1. Skölj och torka kycklingen.
2. Blanda alla ingredienser utom kycklingen.
3. Gnid lite salt och peppar på kycklingen sedan gnugga olivolja blandningen över och under huden där det är möjligt.
4. Lägg kycklingen i en påse och häll det som är kvar av olivoljeblandningen i påsen och förslut.
5. Låt marinera i minst 8 timmar, bäst över natten.
6. Placera kycklingen i crock pott grytan, satte den på låg i 6-8 timmar. Jag hade min i 8 timmar under natten.

Njut!

 

Tropisk smoothie Recept:

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

Blanda och njut oh så smaskiga tropikerna

 

Day 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?

Week 2 day 3 Leg/ Claf day

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

Whole30 day 17

• 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

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

 

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

Doing a 12 week fitness challenge and a Whole30! My Pre Workout Smoothie recipe!

Had a great day and lots of energy thanks to my workout today 😀

I’m starting off the new year working out. I have been going regularly for the past 2 month and I am really happy about that. Robin Dorvil https://www.facebook.com/robins.dorvil?fref=ts or dmotiv8or on instagram is doing the Dmotiv8orChallenge. It is a 12 week challenge starting on monday the 6th. Here is the official challenge https://www.facebook.com/photo.php?fbid=10152101887560817&set=a.10150095001085817.271881.672615816&type=1&theater    You have 7 days to get ready mentally. Lets gooooo people, lets get fit!

I will also do a Whole30 along side with it. I’m really excited. http://www.whole9life.com/2013/08/the-whole30-program/ I have done it twice this year it was great, I have been eating a lot of foods I shouldn’t have lately. Especially now during the holidays and I feel the side effects it is having on me. So I am starting off the new year kicking butt. There is a lot of great Whole30 recipies out there, you can google them. I will be posting as much as possible.

Before my workout this moring I had a mmmm yummy smoothie. It is really important to eat before woking out to fuel the body with nutrients. I tend to choose a smoothie in the mornings because you only need 45 min to 1 hour to digest. It is always better to eat a full breakfast. However you need about 2 hours to digest before working out.

Pre Workout Nutty Chocolate Smootihe 😀

Recipe:

• 1 banana
• 1 cup creemy coconut milk
• 2 tbsp raw cacao
• 1 tsp cacao nibs
• 1 tbsp almond butter
• 1 tsp hemp protein
• 1 tsp green superfood
• 1/2 cup water

Blend and enjoy!

At the gym wearing one of my new tops 🙂

For my post work out/ lunch and dinner I had x-mas left overs ‘mix in a pan’ or pytt i panna like we call it in sweden. I had potato, sweet potato, brussel sprouts, sausage, meatballs, kale and some seasonings. It was yummy and I got really full 🙂

Its really late now and I’m falling asleep waiting for my friend to skype me from LA zzzzzzz. Well good night.

Paleo Tuna Cakes + smoothie bowl & hot and cold salad

Today I have just been home relaxing feeling the brain fog clouding my mind. I’m trying to push through it. I don’t want it to take overrrrr hahaha. I wanted to be creative today, yet I have not been able to focus at all, just tired it the head. And this dark no sun weather isn’t healping.

But I didn’t let that stop me from making some good food 😀 Yum Yum Yum I started my day with a purple smoothie bowl, an egg and a cup of tea with dried mint leafs honey and coconut oil; for lunch I had a hot and cold salad with some banana topped with almond coco cacao butter on the side. For dinner I made these delicious Tuna Cakes topped with mashed sweet potato and sauerkraut!!!!! This was soooo darn good, I might be biased since I made it 😀

Breakfast ~ Purple Smoothie Bowl

Recipe:

• Hand full of spinach
• 1 cup with raspberries, blackberries, blueberries
• 1 banana
• 1/2 cup water
• 1 tsp hempprotein powder
• 1 tsp Green superfoods

Directions:

Mix it all together poor it in a bowl and att toppings of your choice. I used unsweetened coconut chips, cacao nibs, crushed flaxseeds and buckwheet.

Lunch ~ Hot and Cold Salad

Recipe:

Cold ingredients:

• Spinach
• Shredded Carrot
• Shredded Beetroot

Hot ingredients:

• Zucchini
• Mushrooms
• Coconut oil/ Butter

Directoins:

Stir fry the zucchini and mushrooms in either butter or coconut oil. Meanwhile shred the carrot and beetroot. Layer spinach on the bottom, then shredded veggies, then the stir fried veggies. I topped it with homemade garlic mayo. Soooooo delicious!!! I had a side of sliced banana topped with almond coconut cacao butter and cacao nibs. That really hit the spot, just saying 😀

Dinner ~ Paleo Tuna Cakes with Sweetpotato Mash

Recipe:

• 1 can tuna
• 2 eggs
• 1 tbsp dijon mustard
• 2 tbsp coconut flour
• 1 tbsp ramsons
• dashes of sweet chilli powder
• black pepper
• sea salt
• coconut oil/butter
• sweetpotato

Directions:

Put the oven on 400f pierce the sweetpotato with a fork or a knife several times before puting in the oven. I have mine in for 1 1/2 to 2 hours depending on the size. Take out and let cool for a little bit.

Put the oven on 400f pierce the sweetpotato with a fork or a knife several times before puting in the oven. I have mine in for 1 1/2 to 2 hours depending on the size. Take out and let cool for a little bit.
Whisk the eggs with a fork add mustard and all the seasonings blend, add the tuna mix. Then lastly add the coconut flour and mix well with your hands. Make 8-10 patties, let sit for 5 minutes while the fryingpan becomes hot on medium heat. Add coconut oil or butter then fry the patties 3-4 minutes on each side. While frying mash the sweetpotato, I used 1/2 of a potato since they are big. I mixed in some coconutoil and seasalt with the sweetpotato. I plated mine on a bed of spinach and topped it with sauerkraut. Oh my this was gooood!!!!

 

 

Blueberry Blackberry Smoothie Bowl

Its starting to get really cold here, last night it was -1c or 30f. Brrrrrr I get cold very easily. I prefer sunshine and never below 20c or 70f 🙂 Thats what I loved when I lived I Los Angeles, it was warm most of the year with lots of sunshine.

I did not realize how much I am affected by sunshine. On monday it was sunny and I had energy and felt good on tuesday it was gloomy and rainy and I was tired the whole day lacking energy.  Then yesterday it was sunny again and I had lots of energy and my mood was great. Today again it is gloomy and I feel tired hahaha. So I have started to take D vitamins to see if that will help. I will report back in a few weeks.

Mmmmmmmmmmmmm I love smoothies I have them almost everyday. I tend to have a lot of different ingredients in my smoothies. Its a great way to get different nutrients in all at once 🙂

Svenska kolla längre ner

Recipe:

• 1/2 can coconut milk
• 1/2 cup almond milk
• 1 cup blueberries and blackberries defrosted
• 1 small banana
• 1 tbsp almond butter
• 1 tbsp cacao nibs
• 1 tsp hemp protein (optional)
• 1 tsp green superfood (optional)

Directions:

Put everything in a mixer, I use my nutri bullet. Put in a bowl add topping of your choice. I used coconut chips, chia seeds and sunflower seeds.

SWEDISH

Det börjar bli kallt här, i natt var det-1c eller 30F. BRRRRRR Jag fryser mycket lätt. Jag föredrar sol och aldrig under 20c eller 70f 🙂 Det är vad jag älskade när jag bodde jag Los Angeles, det var det varmt större delen av året med massor av solsken.

Jag insåg inte hur mycket jag påverkas av solsken. I måndags var det soligt och jag hade energi ochallt kändes bra, på tisdagen var det trist och regnigt och jag var trött hela dagen orkeslös. Sedan igår var det soligt igen och jag hade massor av energi och mitt humör var på topp. Idag igen är grått och jag känner mig trött hahaha. Så jag har börjat ta D-vitaminer för att se om det hjälper. Jag kommer att rapportera tillbaka om några veckor.

Mmmmmmmmmmmmm Jag älskar smoothies jag har dem nästan varje dag. Jag tenderar att ha en massa olika ingredienser i mina smoothies. Det är ett bra sätt att få många olika näringsämnen på en gång 🙂

Recept:

1/2 burk kokosmjölk
1 dl mandelmjölk
2 dl blåbär och björnbär tinade
1 liten banan
1 msk mandel smör
1 msk kakaokämor
1 tsk hampa protein (tillval)
1 tsk grön superfood (tillval)

Gör så här:

Lägg allt i en mixer, använder jag min nutribullet. Häll upp in en skål tillsätt toppning av ditt val. Jag använde kokos chips, Chia frön och solrosfrön.

Chocolate Heaven!!!!!!

I was really craving chocolate tonight so I just made this delicious chocolate mousse. Yummy indeed. It’s great to create something so delicious and decadent and not feel guilty or heavy after eating it. Oh my 😀

Why is this an healthy option? Well let me share some great information!

Coconut milk – Coconut contains potassium, electrolytes, iron, sodium, magnesium, zinc and chloride, all of which help to keep the body hydrated and properly functioning.

Carob – helps to regulate the digestion process, while serving as a natural anti-allergic, antiseptic, and anti-bacterial agent. It contains tannins that are rich in gallic acid, which give it its beneficial effects. Additionally, carob provides powerful anti-viral benefits that supply the body with essential antioxidants. contains fiber that naturally helps to regulate blood sugar levels.

Cacao – All raw forms of cacao are filled with iron, dietary fiber, calcium, zinc, potassium and antioxidants. Raw cacao is a rich source of antioxidant flavonoids that promote cardiovascular health and protect against toxins. The antioxidant flavonoids in raw cacao can help improve circulation, regular heartbeat and blood pressure. Additionally, they help the body repair itself and resist free-radical toxins. Raw cacao is most known for being a superfood that is a rich source of antioxidants, but it is also filled with a number of other beneficial nutrients. As a rich source of manganese, raw cacao helps oxygenate the blood. Raw cacao is also a rich source of magnesium, which helps in balancing brain chemistry. It is also rich in sulfur, which builds strong nails and hair, and promotes beautiful skin.

Dates – relief from constipation, intestinal disorders, heart problems, anemia. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium which are all beneficial for health.

Svenska se nedan

Recipe:

Ingredients

• 1/2 can coconut milk
• 2 dates
• 2 tsp carob powder
• 2 tsp cacao
• 1 tsp cacao nibs

Toppings

• Raspberries
• Walnuts
• Shredded coconut

Directions

Mix all ingredients to a smooth consistency in a mixer then pour up in a bowl and topp with some delicious rasberries, walnuts and shredded coconut.

ENJOY!!!!!

Svenska

Jag var verkligen sugen choklad ikväll så jag gjorde denna läckra choklad mousse. Verkligen Yummy. Det är kul att skapa något så läckert och dekadenta och inte känna skuld eller tung efter att ha ätit det. Oh my 😀

Varför är detta ett hälsosamt alternativ? Låt mig dela lite bra information!

Kokosmjölk – Kokosnöt innehåller kalium, elektrolyter, järn, natrium, magnesium, zink och klorid, som alla hjälper till att hålla kroppen hydrerad och väl fungerande.

Carob – hjälper till att reglera matsmältningen, den verkadr som en naturlig anti-allergisk, antiseptisk och anti-bakteriell agent. Den innehåller tanniner som är rika på gallsyra, som ger den dess positiva effekter. Dessutom ger carob kraftfulla anti-virala fördelar som förser kroppen med viktiga antioxidanter. innehåller fiber som naturligtvis hjälper till att reglera blodsockernivån.

Kakao – Alla råa former av kakao är fyllda med järn, kostfiber, kalcium, zink, kalium och antioxidanter. Rå kakao är en rik källa till antioxidanter flavonoider som främjar kardiovaskulär hälsa och skydda mot gifter. De antioxiderande flavonoider i rå kakao kan bidra till att förbättra cirkulationen, regelbunden hjärtrytm och blodtryck. Dessutom hjälper de kroppen reparera sig själv och stå emot fria radikaler toxiner. Rå kakao är mest känd för att vara en superfood som är en rik källa till antioxidanter, men den är också fylld med en rad andra nyttiga näringsämnen. Som en rik källa av mangan, hjälper rå kakao syresätta blodet. Rå kakao är också en rik källa av magnesium, som hjälper till att balansera hjärnans kemi. Det är också rikt på svavel, vilket bygger starka naglar och hår, samt främjar vacker hud.

Dadlar – hjälper vid förstoppning, mag-tarmstörningar, hjärtproblem, anemi. Dessa läckra frukter innehåller olja, kalcium, svavel, järn, kalium, fosfor, mangan, koppar och magnesium, som alla är bra för hälsan.

Recept:

Ingredienser

• 1/2 burk kokosmjölk
• 2 dadlar
• 2 tsk carob pulver
• 2 tsk kakao
• 1 tsk kakao nibs

Garnering

• Hallon
• Valnötter
• Riven kokos

Gör så här

Blanda alla ingredienser till en slät konsistens i en mixer häll sedan upp i en skål och garnera med några hallon, valnötter och riven kokos.

NJUT!!

Blueberry Chia Pudding and a Mean Green Smoothie

 

Breakfast

För svenska, kolla längre ner

Recipe:

Blueberry Chia Pudding

• 1/2 can coconutmilk or 1 cup almond milk
• 2 tbsp chia seeds
• 1 tsp cinnamon
• 2 tsp coconut sugar
• 3/4 cup blueberries
• banana
• pumpkin seed
• walnuts
• shredded coconut
• cacao nibs

Directions

1. Defrost the blueberries.
2. Mix chia seeds with the nut milk in a bowl or a mug, let sit for 15-30 minutes, stir everynow and then.
3. After 15-30 minutes stir in the cinnamon and coconut sugar.
4. Blend the chia pudding with the blueberries well
5. Top with sliced banana, pumpkin seeds, walnuts, shredded coconut and cacao nibs

Mean Green Smootihe

• 2 leafs of kale
• 1 small carrot or 1/2 large carrot
• 1 green apple
• 1/4 inch of ginger
• 1 – 1 1/2 cup water

Directions

1. Cut up the ingredients and put in a blender, I used my magic bullet.
2. Add water
3. Blend
4. Drink up!

Recept:

Blåbär Chia Pudding

• 1/2 burk kokosmjölk eller 2 1/2 dl mandelmjölk
• 2 msk Chia frön
• 1 tsk kanel
• 2 tsk kokos socker
• 2 dl blåbär
• banan
• pumpafrön
• valnötter
• riven kokos
• kakao kross

Gör så här

• Tina blåbär.
• Blanda Chia frön med nöt mjölken i en skål eller en mugg, låt sitta i 15-30 minuter, rör om då och då.
• Efter 15-30 minuter rör i kanel och kokos socker.
• Blanda Chia pudding med blåbär väl
• Toppa med skivad banan, pumpakärnor, valnötter, riven kokos och kakao kross

Mean Green Smoothie

• 2 blad grönkål
• 1 liten morot eller 1/2 stor morot
• 1 grönt äpple
• 1/2 cm ingefära
• 2-3 dl vatten

Gör så här

1. Skär upp ingredienserna och lägg i en mixer, jag använde min magic bullet.
2. Tillsätt vatten
3. Drick upp!