A simple guide to understanding calories and how to USE them to HELP you lose FAT and keep it off!

 

THE BASICS 

 Calories are a measure of energy, we need energy to run basic metabolic functions.

 Your body burns calories constantly to live, just breathing burns almost 1 calorie a minute!

 To lose ½ kg (1 pound/1 lb) you must burn 3500 more calories than you consume.

 By giving your body the time and energy it needs to lose FAT you can keep it off for good!

 

 Your body works on an instant level, it doesn't know or care what your 24 hour intake is but it's easier for us to understand our intake looking at a 24 hour period.

 Your body adjusts constantly to its needs based on what nutrition it's getting at that moment.

 By eating small meals often you prevent your body from storing calories as fat and use them to their maximum potential. If you eat 3 meals a day at 450 calories each your body will store most of it as fat because it doesn't need 450 calories at one time. If you eat more often, 5-6 times a day, your body will USE the calories instead of storing them!

 Your BMR is the number of calories your body needs to survive through the day.
[4.35 x weight in pounds plus 4.7 x age in years plus 4.7 x height in inches plus 655 = how many calories your body needs a day simply to exist]

 A healthy calorie deficit is 500-1000 calories per day (that's ½-1 kg {1-2 pounds/lbs} per week).

 To create a calorie deficit find your BMR and do this equation:

[BMR x activity level plus exercise calories burned minus food intake = deficit] 

 

When your body does not have enough calories to function it will use whatever energy it can process fastest. If you are not consuming enough calories to survive it will use muscle instead of fat because it's a faster energy conversion. By eating enough calories you allow your body to take the time it needs to use fat stores because it doesn't have to worry about running out of energy completely.

 

Eat enough calories so your body can function but few enough to create a healthy deficit and you'll lose FAT and keep it off!

 3 ½ dl (1 ½ cups) quick cooking oats

 ½ dl (1/4 cup) packed light brown sugar (or another sweetness source, like stevia)

 1 tsp baking powder

 ½ tsp kosher salt

 1 tsp ground cinnamon

 1 tsp vanilla extract

 1 dl (½ cup) unsweetened almond milk

 1 large egg, lightly beaten

 1 large mashed banana

 ½ dl (1/4 cup) creamy peanut butter

 

Mix together the quick cooking oats, light brown sugar, baking powder, kosher salt and ground cinnamon. Add in the vanilla extract, milk and egg. Mix the ingredients together. Then add in the mashed banana and peanut butter. Combine all of the ingredients. Pour the mixture into a lightly greased 20x20 cm (8 by 8 inch) metal baking pan. Bake at 175 C (350 F) for 20 minutes. Cut into squares and enjoy!

Have been sitting with this for hours. But now I know exactly what my entire workout-October is going to look like. Feel free to join me if you need a scheme 

Gluten Free Muesli Cookie (9 cookies)

 1 large egg

 150 g nuts and seeds of your choice (the ones above contain chopped almonds, sunflower seeds, pumpkin seeds and sesame seeds)

 50 g dried fruits of your choice (the ones above contain raisins)

 2 tbsp honey (add more if you like them sweeter)

 

Preheat oven to 200 C (375 F). Line baking tray with baking paper. Mix all ingredients well in a bowl. Place 1 tbsp of mixture on the baking paper. Flatten like a cookie and have a small gap between each cookie. Bake for about 10-15 minutes until cookie turn brown. Place cookies on wire rack to cool and store in air tight container or zip-lock bag.

Before your workout, have something small, but high-carb, for energy.

After your workout, have something with protein to rebuild your tired muscles.

A salad can be a great low-calorie snack for those times when you just want to eat something!

 

The most basic part of a salad is the lettuce. Choose one, or choose three. It doesn't matter!

Keep it light! You'd be surprised how adding the right combos of ingredients to your salad can actually make it taste much better than when it's drowned in dressing. Try not to use more than 1-2 servings of any dressing, and go light!

 

Add what you like to your salad, items with a "*" are very low in calories.

Grey Liberty Print Time Out Shorts, Nike X Liberty - liberty.co.uk

Patagonia Women's Active Mesh Bra - patagonia.com

Nike Free Run+ 3 - store.nike.com

Don't have time to bake bread first thing you do when you get up in the morning? How about just having to turn on the oven, then? I think most people have time for that, and it's a smart way to get fresh bread in the morning. Obviously, you need to prepare the dough as usual but in this case, the night before.

Here's the biggest tip I can offer. The absolute most important thing that healthy-minded girls need to remember, regardless of their goals.

 

Maybe not today, but sometime this week, unless you have an actual mental eating disorder (which I will not even begin to cover because there are very few out there that actually have unbalanced chemicals in their brain making them feel this way) you will fail. If you're hungry, it's because your body is telling you it needs nutrients to make energy. Think about it, if you're tired, ignoring it will just make you more tired, and more tired, until you involuntarily fall asleep. So what do you do usually, if you're tired in the middle of the day? You take a nap. You don't fall asleep for 8 hours, you just take a nice little 15 minute nap. If you don't your body will eventually force you into sleep.

 

What about breathing? If you're constantly breathing in and out, you don't even think about breathing, you don't "crave" breath. But if you start holding your breath, the more you want to breathe. The longer you hold it, the harder it gets, until all of a sudden you burst out with big, gasping breaths you would never take if you had been breathing normally in the first place. Usually we quit because it's too uncomfortable but if you don't, you will pass out and your body will take the air it wants whether you want it or not.

 

Not eating is exactly the same. I have never fasted. I don't condemn those who do, but I personally cannot do it, I like food way too much. If I go all day without eating, almost guaranteed, I will stop through McDonald's and get a burger, or eat all the cookies in the cupboard, or an entire pizza. If I get hungry, I eat. Your body will make you eat if it gets hungry enough.

 

I'm not saying abandon all caution and eat whatever you want - that will have the opposite effect. Maybe you set a calorie limit for yourself. Great. But make it a calorie range. Your body is not going to start functioning great on 345 calories a day just because you told it to. Who are you to say how many calories your body needs to run up a flight of stairs?

And then, when you do get hungry (like you should and you will), fill up on healthy food. Stop thinking of 'pigging out' on apples and salad or cereal or whatever else as 'binging'. Eat whole wheat pita and hummus, all the vegetable and fruits you can, fish, old-fashioned oatmeal, whatever you want, eat it, as long as it's healthy. It is NOT binging if it's good for you. It's eating. Because your body needs ENERGY and that's what it's been screaming at you all day. Give it energy and it will quiet down instead of making you eat a cheeseburger. And it will, it's trying to protect you, and when you get really hungry, it wants you to eat whatever will give you the most carbs, fat and protein as quickly as possible. And that's why you crave such unhealthy food when you're very, very hungry.

 

Usually, I do, I fill up. I can feel my stomach stretched with healthy food, and I don't like feeling very full, but I do. And I'm so full I can't eat another bite. I don't want cake or cookies or fries anymore. The max you can fill up on healthy food is like, 600 calories, vs. a 3000 calorie unhealthy food freak-out, which will invariably set you back. You can eat way more food while keeping the fat and calories as low as possible. Please, please stop thinking you're binging when you're really just giving your body what it needs. 

 

Now here's the other part you need to remember. You're not even doing anything wrong, binging on healthy foods, and if you slip up and eat unhealthy foods, you have GOT to stop being so hard on yourself. Not for your mental health, not because it's okay to overeat sometimes, not because 'everybody slips up' but because it's NEGATIVE and negativity = STRESS and feeling bad. Those are the number one causes of overeating. Number one. You are making it one trillion times harder on yourself by beating yourself up over a binge. I exercise the most and eat the least when I am happy and feeling good. The more I exercise and better I eat, the happier I am, which makes me exercise and eat better, so I’m even happier. I used to not eat, and then binge like 5000 calories at a time and feel terrible about myself and cry and watch movies and eat more for a few days before I got my act together. That is going to keep happening until you listen to your body and give it what its asking for. Breathing, sleeping, eating. Remember and listen to this. Please.

Ever wonder why your fruit bowl looks like a sixth-grade science project only days after you set it out? As some fruits and vegetables ripen, they release a gas that can cause other produce to become spotted, soft, or mealy. 

1. Some fruits and veggies produce a gas called ethylene as they ripen. This gas can prematurely ripen foods that are sensitive to it, so keep ethylene-producing foods away from ethylene-sensitive foods. Avocados, bananas, cantaloupes, kiwis, mangoes, nectarines, pears, plums and tomatoes, for example, should be stored in a different place than your apples, broccoli, carrots, leafy greens and watermelon. Get a longer list of fruits to store separately here.

 

2. Keep potatoes, onions and tomatoes in a cool, dry place, but not in the fridge. The cold will ruin their flavour.

 

3. Store unripe fruits and veggies like pears, peaches, plums, kiwis, mangoes, apricots, avocados, melons and bananas on the counter. Once they're ripe, move them to the fridge. Banana peels will turn dark brown, but it won't affect the flesh.

 

4. Store salad greens and fresh herbs in bags filled with a little air and sealed tightly.

 

5. Citrus fruits such as oranges, tangerines, lemons and limes will do fine for up to a week in a cool, dark place, away from direct sunlight, but you can lenghten their lives by storing them in the fridge in a mesh or perforated plastic bag.

 

6. Wrap celery in aluminum foil and store it in the veggie bin in the fridge.

 

7. Other types of produce such as carrots, lettuce and broccoli start to spoil as soon as they're picked, so place these in separate plastic baggies in the crisper in your fridge as soon as possible [make sure they're dry though, since moisture speeds up spoiling].

 

8. Cut the leafy tops of your pineapple off and store your pineapple upside down. This helps redistribute sugars that sink to the bottom during shipping and also helps it keep longer.

 

9. Avoid washing berries until right before you're ready to eat them. Wetness encourages mold growth.

 

10. If you like to wash, dry and cut your fruits and veggies all at once, store them in covered glass containers lined in paper towels. You'll not only be able to see them - which reminds you to eat them - but you'll also be keeping moisture out.

 

11. If you normally forget to use up fruits and veggies if you put them in the crisper, store your veggies in plain sight in Evert-Fresh or reusable produce bags that mimic your crisper's function.

 

12. Buy only what you need. Go to the market more frequently, or if that's not possible, plan out your meals ahead of time so you only buy what you know you'll use.

 

13. If you notice any rotten produce, compost it immediatly before it starts to spoil the rest of the produce.

 

 

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1. Have a really hot, long shower. Cry if you need to. Sit on the ground. Feel sorry for yourself. Let the steam soak into your skin. Let the hot water wash your face clean. But the moment you turn off that water, you are done feeling sorry for yourself. Make a decision to move on from that sadness.

 

2. Clean. I know, cleaning is boring and annoying - but how about that feeling you get when you are finished? The smell of the vacuum. That feeling of accomplishment? Who knows, you might even find money along the way. Totally worth it. It's like starting with a clean slate.

 

3. Call a friend you haven't spoken to for a while. If your first choice doesn't pick up, choose someone else. Ask them all about how their lives are going and tell them about yours. Not only will it take your mind off whatever crappy thing you have been plagued by, but you will laugh with them! Laughing triggers endorphins and endorphins make you happy!

 

4. Go for a run or a walk. This get's your endorphins and dopamine going crazy. You will get more energy and more happiness just because the chemicals in your body are running around!

 

5. Stop and take it all in. Walking in the night? Stop and look at the stars. Breathe in the cold air. Feel alive.

6. Stop whining. Ever heard the saying "love life and life will love you back"? Or, the idea of the power of attraction? It's true! If you sit around saying "why me, waaaaa waaaa" then bad things will happen to you. You're already defeated. If you start saying, "I will be happy, I will accomplish my ambitions, I will find love, I do look amazing, I am a great friend" etc., then not only will you start to believe them but you will be amazed at what amazing things start to happen.

 

7. Drink tea. This always works. Not a tea fan? Try hot water with a slice of lemon and some agave syrup.

 

8. Make a conscious decision to stop holding certain grudges. We all have people we have held grudges on in the past. Let them go. If you feel like you owe this person an apology, don't be too proud. Send them a sincere facebook apology. Sincerity is in the intent, so even if it's a 2 sentence apology - as long as you mean it it's worth it.

 

9. Cook some really nice, warm food. Stimulate your taste buds with anything as simple as two minute noodles or as lavish as a three course garlic bread, pasta bake, chocolate mousse triple combo.

 

10. Write down a list of goals to achieve for the week. As simple as "buy insect repellent" or as large as "jog for 25 minutes non stop" and tick them off when they're done. You will feel very accomplished and that alone will help pep up your mood!

1. Hej på dig också!  Åh tack snälla, blir hur glad som helst över att höra att man är grym, hehe! Kunnig kanske jag inte är, men ska göra mitt bästa för att svara på den!  Honung är bättre än vanligt socker, det består av enkla sockerarter som fruktos och glukos som har lägre GI. Det är dessutom sötare än de flesta sötningsmedel så man behöver inte lika stor mängd! Det innehåller också ämnen som har en antibakteriell funktion som inte finns i vanligt socker. Gällande bilder så kommer det inte än, vilket jag vet gör er besvikna! Och tack åter igen!

2. Tack fina du! Glad att du gillar dom! 

3. Thanks sweetie!!

If you are looking to the secrets of obtaining your fitness, health and nutritional goals, then look no further than these 20 tips, hints, suggestions, to reaching your goals. Not an end all, cure all list… but if you can follow these, you are well on your way.

 

1. Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.

 

2. Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!

 

3. Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!

 

5. Focus on short-term fitness goals with an emphasis on completing daily exercise.

 

6. Keep a daily log of what you’re actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid’s sandwich there, and ALL of your snacking.

 

7. Enjoy an occasional (once a week) “unhealthy” treat, but never an unhealthy week or unhealthy vacation.

 

8. Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who’s sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!

 

9. Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.

 

10. Subscribe to fitness magazines to keep focused on health as an overall way of life.

11. Invest in the right tools - good shoes, a portable MP3 player or iPod, fitness equipment, a new series of tapes, etc.

 

12. Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you’re eating right, exercise will fuel your energy level!

 

13. Don’t compare your body to others’. Instead, work to be your personal best.

 

14. If your diet is unbalanced, take daily vitamin and mineral supplements for total health.

 

 

16. Create an exercise schedule the day before instead of leaving it to chance or waiting to “find” the time. If the last three Presidents of the United States can make time to work out every day, you can make time too!

17. Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.

18. Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you’re working out, if you’re consuming too many calories, you’ll never see the muscles that lie beneath layers of fatty tissue.

19. Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.

20. Limit alcohol intake to special occasions.

Nutella who??!! With this yummy recipe you will definetly calm your sweet tooth for any chocolate spread! The good news? It's completely natural, sugar free, and only 40 kcal per tbsp. SCORE!

Homemade chocolate spread (12 servings [1 tbsp = 1 serving])

 4 tbsp unsweetened cocoa powder

 6 tbsp natural honey

 2 tbsp of almond milk or regular skimmed milk

 

Mix everything very well with a fork or with a mixer until there aren't more crumbs. Add more or less honey according to the sweetness you want, but if you sustract honey add milk instead so it doesn't lose the desired consistence. Save in a small container and keep it in the fridge. 

Water weight is fluid retention. It is when your body holds on to the water in your body. This can cause you to get bloated, and see a higher number on the scale.

 

This can happen for many reasons. Increased sodium intake, too many processed foods, not getting enough protein, or not drinking enough water.

 

The more water you drink the less water your body will retain. This is because when you drink a lot of water your body signals the organs that it's okay to let go of some of the water.

By drinking more water, cutting out processed and high sodium foods, sweating, and cutting carbs (↓).

 

{Cutting carbs - although cutting carbs can help you loose water weight this will not help you loose fat. This is also not healthy. Many fad diets promise large amounts of weight loss in a small amount of time by drastically cutting carbs, however this weight will be gained back very quickly because it's not actually fat loss.}

 

This is why you should not freak out if you see a higher number on the scale. Fat is burned by being active and operating at a calorie deficit. So in conclusion if you see a high number of gain or loss on the scale in a rapid amount of time it's most likely water weight.

 

First of all I have to start up by saying that I'm so sorry for not updating for four days. Like literally, I'm so sorry. I have so much going on in school at the moment and that actually has to be my priority. Tomorrow I have a short day in school so I'll try to make some posts who will post themselves during the rest of this week. Hope you're all feeling amazing and that you still take care of yourselves. You have to promise me that.

 

Sorry for not posting the last couple of days! Updates will come tomorrow, when I'm home at my dad (who I haven't lived with for over a month now!) and everything is in order. Meanwhile; stay strong and never give up!

Banana Breakfast Roll (1 serving)

 2 tbsp peanut butter *

 ½ tbsp honey

 1 tbsp quick or old-fashioned oats, toasted **

 ½ tbsp ground flaxseed

 ½ tbsp chia seeds

 1/4 tsp ground cinnamon

 1 banana, peeled

 

* Look for peanut butter where the only ingredients are peanuts or peanuts and salt. If unsalted, add a pinch of salt when mixing the peanut butter and honey.

** To toast oats, simply heat a small pan over medium-heat, add the oats, and cook, stirring frequently, until they are slightly browned and smell toasty.

In a small bowl, mix together peanut butter and honey until smooth, then set aside. In a wide, shallow bowl or on a plate, mix together oats, ground flaxseed, chia seeds and cinnamon until everything is just about evenly distributed. Completely coat the banana with the peanut butter mixture (I cut my banana in half to make this easier or you could even do smaller chunks), then roll the sticky banana in the oat mixture. Serve with an extra drizzle of honey.

Recipe from this blog.

Apples have been a power food since the Garden of Eden. They’re low in calories, rich in fiber, and a source of boron, a mineral your mind may require for mental alertness and that your body uses to maintain sufficient levels of calcium.

Tart yet sweet, apricots are a storehouse of beta-carotene, a nutrient that helps protect against many types of cancer. Three raw apricots or ten dried halves will give you your daily quota of this nutrient.

Here’s one creamy food that can help lower your cholesterol – by as much as 9 to 43 percent, according to one study. Avocados are also rich in potassium and magnesium, two minerals your muscles rely on.

The banana is the world’s best natural, low-fat source of vitamin B6, a nutrient that helps make antibodies to fight disease. Eat just one banana, and you have taken in one-third of the recommended daily allowance of B6.

Bet you wouldn’t think of the nectarine when asked to name a fiber-rich fruit. Yet a single nectarine has even more fiber than a whole banana. Nectarines are also an excellent source of vitamin A and potassium.

Sure, orange is synonymous with vitamin C. But did you know it’s also a source of calcium? A medium size orange gives you as much calcium as an ounce of Brie, though it has 30 fever calories and none of the sodium.

Keen on peaches? Well that’s peachy keen because this source of vitamins A and C will satisfy your sweet tooth without overloading you with fat. Pick fresh peaches over canned to get the maximum fiber benefit from this fruit.

This fruit is a good source of vitamin C. A medium sized grapefruit contains 50 percent more vitamin C than the recommended dietary allowance. Try flavoring it with cinnamon instead of sugar.

If you’ve never eaten a prune, you’re in for a moving experience. Prunes are nature’s best-tasting laxative. They contain a great deal of fiber, making them great for lowering your blood cholesterol level as well.

Heaven can be had for just 152 calories a slice. But don’t dismiss watermelon as a mere taste-pleaser. The vitamin C content of this juicy melon may help protect you against cancer of the esophagus and stomach.

Say “fiber” and you immediately think of heavy foods such as bran, right ? Well, strawberries contain fiber too, the soluble kind that slows digestion of foods so you feel full longer. Count them for vitamin C, too.

Fragrant and inviting, this juicy melon packs a vitamin C wallop. You can also count on it for potassium, a mineral you need in sufficient amounts to keep your muscle from cramping. Let your sweet tooth indulge.

They are very powerful antioxidants. They are very rich sources of vitamin C, vitamin B, calcium and phosphorus. These nutrients and other minerals present in pomegranates help in the prevention of many diseases.

 

In 2008, researchers at University of Minnesota made 38 people who were all overweight eat according to a precarious nutrition program for eleven weeks. Every day the participants ate 750 calories less than the recommended daily intake, and of course everyone lost weight. But those who had high levels of vitamin D in their blood at the beginning of this research had a much more efficient weight loss. They lost up to 70% more fat than the other participants.

 

With this background, "the vitamin D diet" developed. A method that briefly contains of you eating vitamin D combined with five other fatburning catalysts (read about them under the picture ↓). By including these key ingredients in your diet the body's fat burning process will constantly be at full speed, according to the authors of the book The Vitamin D Diet.

 

Being outdoors in the sun is the easiest way to fill up with vitamin D. You can also eat fatty fish (like salmon), eggs and enriched dairy products like milk to increase your vitamin D intake.

 

This important mineral is a real sidekick to vitamin D, because together they turn up your metabolism a level. Calcium is in fact naturally in the fat cells, and studies show that the more calcium a cell has, the more fat it can let go of. Furthermore, calcium can bind fat and thus prevent the body from absorbing it at all.

Can be found in: Dairy products

 

If you consume foods high in protein you can be sure that your muscle mass will be kept intact at weight loss. Protein satiates and helps the body to balance the amount of fat versus muscles effectively. Muscles require more energy than fat, so in the long term a percentage conversion of fat to muscle have a strong effect on your metabolism. Women who eat protein twice a day loose on average 4% more fat than women who doesn't, according a study at University of Illinois.

Can be found in: Meat, fish, tofu

 

This fatty acid facilitates weight loss by triggering fat burning enzymes. Omega-3 also has an effect on your mood, something that researches believe prevents us from bingeing. Studies have also shown that omega-3 can increase the body's production of leptin, a substance that regulates appetite and turn up the fat burning process. Most foods that are high in vitamin D also contains omega-3.

Can be found in: Salmon, nuts and seeds

 

This type of fat has an ability to stabilize blood sugar levels and reduce appetite. Monounsaturated fats also tend to counteract the harmful abdominal fat. A Danish study also shows that this type of fat can turn up the fat burning process.

Can be found in: Olive oil, nuts, seeds, avocado and chocolate

 

CLA is found naturally in meat and dairy products. This fatty acid prevents the body to absorb fat from food while benefiting from the release of hormones that promote fat burning.

Since I've gotten LOADS of questions on my instagram about this same thing - I'll thought I'd make a post about it here. What will this post be about then? Simply one thing - how do you start a healthy lifestyle?

 

You can figure out your body type here. You can find out the ideal weight for your height and body type here. You can get a suggested calorie range right here, and you can can get an estimation of how long it will take you to lose the weight right here.

 

1. Start logging your intake. You could just write it down in little food diary notebook you keep for yourself, but I suggest using a site like loseit.com, myfitnesspal.com, caloriecount.com or livestrong.com [In the beginning of my weight loss journey I used myfitnesspal] because it allows you to see your nutrient intake and gives you counts for everything; fat, carbs, protein, etc, all in one spot. Then you can see what you’re not getting enough of (or what you’re getting too much of.) Either way, write it down. This will make you accountable for what you’re eating and you can see it all, right there in front of you, which will cut out mindless eating. Everything that you’ll be putting in your body from now on will be there. Writing down that you ate five bowls of Capn’ Crunch and a three-foot-tall chocolate bunny isn’t fun for anyone, so you’ll be less likely to do it.

2. Eat fruits and vegetables. Seems obvious. But really, they’re an integral part of a healthy diet. Our bodies have been eating, extracting nutrients from, and excreting fruits and vegetables for centuries, yours will know exactly what to do with it. If you don’t like fruits and vegetables, you haven’t tried enough. Go to the grocery store and throw in everything that looks like it could be good, whether or not you’ve tried it. Try dried fruits or vegetables. Maybe you think you hate tomatoes, but discover that it’s really the texture you hate. Then give dried tomatoes a try! Before I decided that I was going to love fruits and vegetables, I didn’t know I liked spinach, aragula or grapefruits, because I honestly had never tried them. (Don’t worry, you might find a lot of stuff you don't like too, but that’ll happen. You need to find what works for you.)

3. Pay attention to food labels. Are the calories going to provide you with the nutrients you need? Low-cal is great, but if there isn’t a whole lot of other nutrients in it, it’s not going to keep you full or nourish your body in any way. Pick foods high in protein and fiber, and low in added sugar or fat, especially saturated and trans-fat.

4. YOU decide what is healthy, not the company that created it. If you’re really trying to do the above, you’ll start to realize that a lot of food that you probably thought was healthy really isn’t. I used to eat Nutri-Grain bars all the time (Nutrition? Grains? I should be all set, right?). But when I started really reading labels, only 1 gram of protein, zero fiber. It might as well be empty calories. A Kashi Go-Lean Bar has 5 grams of fiber and 8 grams of protein for the same amount of calories, something I wouldn’t have known if I didn’t read food labels before I ate anything.

5. Eat all the time. The biggest reason people binge is because they get very hungry. If you don’t eat until you get very hungry, when you finally get around food you’ll want everything in sight, and you’ll end up overeating. A very hungry tummy wants as many grams of fat, carbs and protein as it can get per bite to restore that energy it’s been missing all day, so you’ll crave junk and fast food, naturally. If you get hungry, have a little snack, have an apple, or a banana, or some carrots.

6. Never get “full”. Of course eat until you’re not hungry anymore, but don’t get so full you can’t move. This stretches your stomach so you’ll have more room for food next time (your body is constantly adapting to serve you best, so naturally, it would stretch). It also confuses your brain, because if you’re not hungry anymore but you’re still eating, you’ll get a distorted sense of what “full” is.

7. Pay attention to your body. If you’re hungry, it’s because your body isn’t getting the nutrients it needs. Give it some. If you’re not, there’s no reason to force feed yourself, your body is all set.

8. Don’t clean your plate. This is a big thing now, most of us as kids were told to “clean our plates”, there are starving kids in Africa. I’m not pro-wasting food, but I’m not pro-overeating either. Try this: eat five bites, then put your fork down and drink some water. Wait a minute, talk to your family if you’re eating with them. Then, if you’re still hungry, have five more. Fork down. Sip. Talk. Think about if you’re hungry. If you’re not, stop eating.

9. Don’t ever drink anything but water. Really, there’s no point to it (tea and coffee are fine). Fruit juice has a crazy amount of sugar, so don’t drink that either, and definitely don’t drink soda. The jury is still out on diet soda, I suppose, but I wouldn’t drink it unless soda is already an integral part of your diet and you can’t see it go.

10. Measure your food. Of course you’re counting calories like a madwoman right now, but your bowl of cereal, if just poured haphazardly, is likely at least 50% bigger than the “serving size” listed on the box. Your peanut butter toast probably isn’t just a tablespoon, like you’re assuming. To very accurately measure your calorie intake, you absolutely have to measure everything out.

11. Pay attention to absolutely everything. The few teaspoons of brown sugar you add to your oatmeal. The glob of butter you eat with your peas. Cream in your coffee. Milk in your cereal. If you’re used to adding a lot of extras to your food (like me) this can really add up, skew your intake, and lead to frustration that you’re not seeing results as quickly as you should be, even on a heavily restricted diet. This could have one of two outcomes, neither of which are ideal: You give up on losing weight and go back to your old eating habits, or you cut your intake by even more and get caught in the ED trap. Know what is going in your body.

12. Drink a glass of water before you eat a meal. It will fill up your stomach so you’re likely to eat less. Also, thirst is often mistaken as hunger, so if you think you’re hungry, you might just be dehydrated.

13. Find better versions of the food you love. Try different things all the time, if you think it might be good, it just might be. There is often a healthier replacement option for the food that you’re eating now that you can’t bear giving up. If you love peanut butter, even the reduced fat version is still super high calorie. Keep looking and I know there are versions that has  85% less fat and 40% less calories than regular peanut butter, and is actually good. The point is, try everything.

14. Remember that your body is not a calculator, or a machine, and it will not run happily on 753 calories just because you told it to. It will not stop craving cookies just because you decided you weren’t going to eat them. Low calorie diets are very hard. It’s okay to eat something unhealthy sometimes, so do not cut your calories to nothing if you eat something unhealthy. The heart wants what the heart wants, same for the mouth. If you want to eat a cookie, eat one, but give yourself the same amount of nutrients and calories as you would any other day, even if this means you eat a few extra calories that day.

15. Relax. Eating something unhealthy once in a while will not cause you to gain back all the weight you’ve lost, so there’s no reason to feel bad about it.

16. Have an exit strategy. You don’t need to count calories forever. I’d suggest staying accountable for your eating by writing it down if you’d like to, but you really only need to measure things out and count for a month max. It’s just to get a good idea of nutrition, what’s healthy and what’s not, portion sizes, etc. It’s not a necessary everyday thing that you need to continue. After that, start making steps toward making healthy choices on your own, but don’t make it your life. Your body is just a part of you, it’s not everything.

 ½ kg (1 lb) large prawns, peeled and deveined

 2 tbsp canola oil

 2 medium shallots, peeled and finely chopped

 ½ to 1 tsp ground cayenne pepper

 2 tsp ground paprika

 ½ tsp freshly ground black pepper

 1/4 tsp ground turmeric

 1 can (400 ml) coconut milk

 ½ tsp sea salt, or to taste

 2 tsp freshly squeezed lemon juice, or to taste

 

  

  

  

  

   

Pasta with Honey Roasted Tomatoes and Herbed Breadcrumbs (serves 4)

 16 cherry tomatoes, halved

 3 cloves peeled garlic

 2 tbsp honey/maple syrup

 2 tbsp olive oil

 1 tsp thyme leaves

 1 tbsp red chili flakes

 salt and pepper to taste

 400 g spaghetti (or four servings)

 1 tbsp olive oil

 1 dl (½ cup) breadcrumbs

 1 tbsp parsley

 1 tsp thyme leaves

 1 clove garlic

 grated parmesan to serve

 

Åh tack, jag blir verkligen jätteglad! TACK, TACK, TACK söta du 

Don’t eliminate fat from your diet! Fat isn’t necessarily a bad thing. Choose the healthy kind of fats like monounsaturated fats, polyunsaturated fats, and omega-3s. These fats are good for your heart, cholesterol, and overall health.

The healthy fats (the ones you want to have):

1. Avocados. They provide a lot of essential nutritions, such as fiber, potassium, vitamin E, and a lot of B vitamins. They also help the body absorb more fat-soluble nutritients. 

2. Nuts (peanuts, hazelnuts, cashews, etc). Great for snacking. The amount of nutrients varies by the nut, but here are some benefits of them: unsaturated fats, omega 3s, fiber, vitamin E, plant sterols, etc.

• Keep total fat intake to 20-35% of your calories.
• Limit saturated fats to less than 10% of your calories.
• Limit trans fats to 1% of your calories.
• Everything in moderation! It doesn’t matter whether you’re eating the good or bad fats, but make sure you don’t overdo it.

Recieved some questions again, here's the answers! 

1. It's a quick bread that you simply just microwave! Didn't like it that much though, but I will try different recipes until I find one that I'll like! I'll post the recipe here someday! 

 

2. Absolut, någon gång framöver kommer det upp! 

 

3. Åhhh, tack så hemskt mycket  Jag gör väl egentligen inte designer till andra, mest för att jag har fullt upp ändå, men visst, om jag får tillräckligt mycket tid kan jag självklart hjälpa till! Kram 

Todays breakfast: Plain yoghurt with frozen raspberries. Micro-wave bread with boiled egg. Milk and a cup of lemon-tea.

Avocado Chimichurri Bruschetta (serves 4-6 people as an appetizer)

 2 tbsp fresh lemon juice

 2 tbsp red wine vinegar

 3 garlic cloves, minced

 1 tsp sea salt

 ½ tsp red pepper flakes

 ½ tsp dried oregano

 black pepper, to taste

 ½ dl (1/4 cup) extra-virgin olive oil

 ½ dl (1/4 cup) cilantro, chopped coarsley

 2 avocados, pitted, peeled & cubed

 6 (or however many you want) 2½ cm (½ inch) thick slices whole grain baguette, toasted

 

In a medium bowl, whisk together the lemon juice, red wine vinegar, garlic, salt, red pepper flakes, oregano, and black pepper, mixing well. Very slowly, add the olive oil, whisking constantly, until well-emulsified. Stir in the cilantro. Very carefully, fold in the avocado cubes, tossing to thoroughly coat with the olive oil mixture. Spoon onto the toasted baguette slices and sprinkle with additional sea salt, if desired. Serve immediately.

Recipe from this blog.

Quinoa Veggie Muffins (makes aprox. 18)

 4 3/4 dl (2 cups) cooked quinoa

 2 tbsp fresh parmesan

 2 dl (1 cup) sliced or shredded fat free cheddar

 2 dl (1 cup) shredded carrot

 2 dl (1 cup) chopped broccoli

 ½ onion (small)

 2 tbsp chopped green pepper

 1 dl (½ cup) chopped spinach

 2 large eggs

 2 egg whites

 seasonings (optional)

 

    

    

  

I got some questions so thought I'd answer them in a post. These are in Swedish so I'll just answer them in Swedish as well, so for those of you who aren't from Sweden, you can stop reading now

 1. Åh tack!  Nej, det är det inte! Har haft flera stycken faktiskt, men det är är den första som fokuserar sig på hälsa/fitness. Har även en personlig jag skriver på vid sidan om den här  Och jag har alltid tyckt det varit kul med webbdesign och har lärt upp mig själv under åren, använder mig av photoshop! Ha en bra dag 

 

2. Haha, tacktack! Går det att ta det som annat än en komplimang? Har liksom alltid varit jätteintresserad av engelska bara, och har alltid velat kunna tala det flytande  Var ganska ung när jag började förstå vissa ord och sen dess har jag försökt att utöka ordförrådet mer och mer. Tack igen, gör mig glad att höra att jag är duktig, haha!

Foods that are full of fiber fill you up with fewer calories. Fiber is found in complex carbs that come from whole grain products such as bread, pasta, cereal, etc. Fiber is also found in many fruits and vegetables. Avoid simple carbs (refined flour) such as candy, soda, and other junk food.

Not only are fruits and veggies loaded with fiber, but they are also loaded with good old H2O. Eat your water; hydration never tasted this good! Have the mid-morning/afternoon munchies? Grab an apple, orange, etc. to keep your hunger at bay until your next meal.

Protein is ranked high amongst the foods that help keep you feeling satisfied for a longer time frame. Protein doesn’t have to come from lean meats such as chicken, fish, or turkey. Protein can also come from eggs, fat-free Greek yogurt and beans. Change things up and you’ll never get bored with healthy eating!

We need fat for survival and people are often afraid of the word “fat” when it comes to food choices for obvious reasons. There are such things as good fats, as long as the fats are monounsaturated or polyunsaturated. Foods that contain healthy fats include almonds, avocados, olive oil, etc. Stick to the serving sizes! Although healthy, they are high in calories. Avoid foods high in saturated/trans fats!

Some people have a lot of trouble recognizing the difference between hunger and thirst (dehydration). If you’re thirsty, you’re already dehydrated. Try drinking a glass of cold water and if the pang still persists, enjoy a well-balanced meal or healthy snack! And if it’s gone, now you’re hydrated and you’ve boosted your metabolism. WARNING: Refrain from drinking empty calories!

Begin your meal with a broth based soup or veggie salad with low fat dressing. Doing this will cause your belly to feel satisfied much sooner when you are served the main course, lessening the chance of binging/over-eating. These 2 food choices allow you to eat in bulk without adding a lot of extra calories to your day.

In a society filled with super-size-deluxe-have-it-all food options served on what can be considered family-sized serving dishes, it’s easy to become astray in sensible portioning. Try eating off/out of smaller plates. You’ll subconsciously trick yourself into thinking you’re eating more. Dig in! Now you can clean your entire plate and feel satisfied (not stuffed) at the same time.

It’s never a good idea to skip a meal, especially breakfast! Your chances of binging later on in the day will increase dramatically. Keeping your meals spread out evenly during the day will keep you feeling full, focused, and energized. Your metabolism will also work more efficiently if you stick to a normal eating schedule. Pressed for time? Hate breakfast? NO MORE EXCUSES!

Put the brakes on fast eating. This isn’t a pie eating contest. This is time for you to enjoy every morsel of your meal. Use all of your senses while eating. It takes approximately 20 minutes for the stomach to send signals to the brain that it’s full. Take smaller bites, put the utensil down, chew slowly, and you won’t feel that uncomfortable I’M-GOING-TO-BURST feeling ever again.

Summer strawberry salad (1 serving)

 ½ head romaine lettuce, roughly chopped or shredded

 ½ avocado, pitted and sliced

 1/4 cucumber, peeled and thinly sliced

 3 strawberries, stemmed and sliced

 3/4 dl (1/3 cup) cottage cheese

 ½ dl (1/4 cup) chopped toasted pecans

 ½ tsp freshly-squeezed lemon juice

 1/4-½ tsp salt, to taste

 

 

  

  

  

Baked Cinnamon Roll Oatmeal (makes 2 muffins)

 1 dl (½ cup) rolled oats

 1/4 tsp vanilla extract

 ½ tsp cinnamon

 2 packets splenda

 ½ dl (1/4 cup) unsweetened applesauce

 ½ dl (1/4 cup) unsweetened vanilla almond milk

 1/16 tsp salt

 

Preheat oven to 190 C (375 F). Combine raw oats, spices, applesauce & milk. Pour into a small baking pan or ramekin (or if you don’t have any of those things, you can grease a muffin tin and fill up 2 of the cups!). Cook for about 15-25 minutes or until firm!

Tips: Drizzle peanut butter on top and sprinkle it with brown sugar!

Recipe found on tumblr.

 1½ dl (2/3 cup) plain Greek yogurt

 3/4 dl (1/3 cup) part-skim ricotta cheese

 1½ tbsp parmesan cheese

 1 tbsp light cream cheese

 1½ tsp olive oil

 ½ shallot, chopped

 1-2 cloves garlic, minced

 basil, oregano, salt, pepper

 

Cook pasta according to box directions. While pasta is cooking, add olive oil to a large frying pan. Add sliced onions and cook for about 10 minutes over low-medium heat, stirring occasionally (make sure you’re keeping an eye on the pasta, too). When onions have softened, add chicken sausage. Continue to cook for 8-10 minutes. Add chopped kale to frying pan and cover with a lid. Sauté for 5-10 minutes, stirring occasionally. Serve chicken sausage, onions, and kale over pasta and finish off with skinny alfredo sauce. Add a sprinkle of parmesan cheese, if desired.

Todays breakfast: Vanilla yoghurt with one nectarine and flaxseed. One hard-boiled egg and a glass of water.

Pure refined sugar has a sky-high GI-value and is linked to a number of lifestyle diseases. It's not only our teeth that gets damaged, too much sweet also gives unnecessary blood sugar spikes which could ultimately lead to both cardiovascular disease, obesity and type 2 diebetes. From the GI point of view there are much smarter sweetener choices than sugar - but also worse! Here follows a GI-guide to our most common sugars and sweeteners.

 

Consists mainly of the sugar type sucrose, resulting in a high GI-value. Sugar's still the most common sweetener and you can find it in obvious things such as candy, soda, juice and cookies. But sugar is hiding in products where you probably don't expect it to be, such as meatballs, fish sticks and toothpaste. It's actually possible to each day subconsciously consume 46 sugar cubes through that kind of food!

 

Glucose, which also goes under the names dextrose and corn syrup, is less sweet than regular sugar. It's therefore required more if you want to achieve the same sweetening level that you get from regular sugar. The result is of course more empty and unnecessary calories!

 

The unrefined sugar is brown in color, has more flavor and is also more nutritious than white sugar. But from GI perspective, they're both on the same level.

 

Honey has the same energy content as sugar, but a lower glycemic index. Just like other natural products, honey contains minerals, vitamins and antioxidants that are a pure thunder cure for the body. Honey can also help you burn fat! The type of sugar that you find in honey - palatinose - has a very low glycemic index, and has been shown to increase energy consumption so much that you actually loose weight.

 

The milk sugar lactose is naturally found in all dairy products. It has a lower GI than regular sugar, but the same energy content. People who are lactose intolerant lack the ability to absorb this type of sugar, with pains and stomach problems as a result.

 

Thanks to it's natural origin it's both rich in flavour and essential nutrients. It's extracted from the coconut flower and is said to have a slight taste of caramel.

 

This sweet syrup doesn't give such a sharp increase in blood sugar like regular sugar does and are therefore popular among diebetics. The texture is reminiscent of runny honey, and this syrup can be used in both pastry and cooking.

 

Xylitol occurs naturally in certain fruits and vegetables. It's added as a sweetener particularly in chewing gum and throat lozenges but might cause stomach problems at larger doses.

 

The natural sweetener stevia is popular among people who follow low-carbohydrate diets. Stevia is much sweeter than sugar but doesn't affect blood sugar levels and contains almost no calories at all.

 3 very ripe bananas, peeled, cut into chunks and frozen

 1/2 dl (1/4 cup) bittersweet or dark chocolate chips

   My name is Alexandra.

   I'm sixteen years old. 

   I live in Sweden. 

   I am an INFJ personality type - meaning Introverted Intuitive Feeling Judging. I take both pleasure and terror in being this personality type. Pleasure in that it's the rarest type and that makes me feel kind of special, but also terror because it means not that many people think like I do and that scares me sometimes. 

 

   By being introverted it means that I:

• Am reserved
• Listen carefully
• Prefer solitary activities
• Am more comfortable when alone than when around other people
• Get exhausted by social interaction 
• Have quiet energy
• Listen more than talk
• Think quietly inside my head
• Think, then act
• Feel comfortable being alone
• Prefer to work "behind-the-scenes"
• Have good powers of concentration
• Prefer to focus on one thing at a time
• Am self-contained

   By being intuitive it means that I:

• Am introspective
• Rely on my imagination
• Become absorbed in ideas
• Focus on what might happen
• Focus on the big picutre & possibilities
• Admire creative ideas
• Notice anything new or different
• Am inventive - I see "what could be"
• Think about future implications
• Trust my gut instinct
• Prefer to learn new skills
• Like to figure things out for myself
• Work in bursts of energy

   I'm massively atychiphobic, paranoid and generally scared of what people think of me.

   I'm a hopeless romantic.

   My life goal is to have visited every single country on our earth.

   I love rain and thunder and especially the smell of rain in the summers.

   I'm really afraid of what type of mother I will turn out to be. Ever since I turned ten or so I've been planning on how I will teach them everything they need to know and I am beyond scared that they won't have an excellent mind. Intelligence has always been important to me and I want my future children to be clever.

   I'm a very dedicated individual. If you have me in your life, chances are I'll give anything and do anything within my power for you.

 

   I'm a highly passionate individual, in every aspect there is. If I love something, I love it deeply.

   I have a very poor relationship with my body. In the fact that I pretty much hate it. I'm working very hard to change this.

   I have a poor relationship with my own personality and brain. I always want to be better than I am because I don't think I'm smart enough.

   I'm always working towards my future, always thinking about what will help me.

   I swear a lot and that has to stop.

   My sense of humour is awful. It's normally dry, sarcastic and mean or very, very loony.

   I enjoy sketching and painting. I'm not great and can only do it when I know exactly how I want it to turn out to be.

   I enjoy reading.

   My music taste is very diverse, everything from One Direction to the Weeknd.

   I love cooking and I consider it as a form of therapy for me. If I am feeling like shit you'll normally find me in the kitchen.

 

   Even though I love eating I prefer making it.

   I love seafood and shellfish.

   I generally like a more adult style of clothing and even though I never wear it I'm secretly a sucker for the vintage style.

   I love buying things for my future home. I don't know anyone my age who spends her money on kitchen equipment and things I'd one day like to have around my house. I guess you could say I'm preparing for my future life.

   My favorite flowers are peonies.

   My favorite color is pink but this varies a lot from time to time and I'll probably change my mind soon.

   I love fruit and vegetables with a few exceptions such as celery and physalis.

   I'm introverted but when I get nervous I'm a really bubbly individual who practically only pladders on about insignificant things. I keep pretty much everything to myself though.

   I generally don't accept compliments well as I think people are lying to me, or that they're playing some elaborate joke on me to destroy my self-esteem and for this reason I don't trust easily.

   If I want something really really bad I'll never ever ever settle for the second best. It just has to be that particular one.

 

   I often feel like I take things to seriously no matter what context we're talking about.

   I feel like I’m always either not enough or too much for every person I know.

   Sometimes I feel too nice. I always try to understand people and help them but I feel like no one takes the time to understand me. I’ve gotten in trouble so many times that I feel like I'm going insane. One part of me wants to say “no” sometimes, but the other half always says “yes” and I’m tearing myself apart.

   I’m not afraid of death. I do fear leaving the people I love though.

   I'm able to perceive much, learn easily, make a lot of connections, think very in depth, and understand things easily.

   I always love too little or too much.

   I have trouble falling asleep some nights because I'm wracking my own brain with questions about the universe and time and humanity and everything’s meanings. I hate to think they’re unanswerable questions, but I also hate to think that maybe there’s no deeper meaning.

   I value myself only as others value me. It has brought me confidence, over-confidence, sadness, and self-hate. I realize this is a major flaw.

   I was told from an early age that I was above average. I'm under constant pressure from the expectations of teachers and people who don’t understand that my being “smart” doesn’t necessarily mean I’m capable of getting straight As.

   I worry that I won’t do anything “productive” with my life.

 

   I care so deeply for so many of the people in my life, but they have no way to know. I shut them out and I don’t know how to let anybody in.

   I am the epitome of “lonely in a group of people.”

   The wanderlust in my heart just wants to pull me around the world and back until I find a town, city, or country that is more than the place in which I live. I want to find a home.

   Sometimes it’s just impossible for me to fall asleep. I’ll feel physically exhausted, but mentally my brain just keeps on running thinking about how to solve problems or what’s troubling loved ones. It’s like the hard drive just never shuts down on its own, and while many other people would combust at having to think about two or three times simultaneously, this just happens on it’s own.

   I have to write. I write for freedom. I write to free the person living deep down inside me. She is known by few, especially me.

   I’ve grown up disliking myself/thinking I’m not good enough because I’m not as outspoken or as charismatic as personable extraverts are. They’re so good at networking and immediately connecting with others. However, I’m starting to realize the strength in my reservedness when I’m confident and not self-deprecating - I bond more deeply with the passionate, creative, and enthusiastic types. I save time by not creating superficial bonds with the more shallow characters.

   I love people-watching. I see the most beautiful people and then I’ll see them around and just wish I can skip all the small talk and get a chance at really knowing. Some people just have darling souls and don’t even realize it. So many people are so gorgeous and if only someone could tell them.

   I start loving everyone who shows me the least bit of attention. This is something I'm not very proud of.

   I feel as if it’s my fault when anything bad happens to people I love while I’m not around.

   I really love silence cause thats the part where you find the important things to say instead of talking about things that doesn't even matter like small talk, it makes my head hurt.

 

   I’ve always felt about 15 years too old for my body. I’m always the grownup in the room, looking out for my friends and giving them pep talks.

   I push away anyone who cares about me. I pick out the little flaws and judge people then decide not to associate myself with them because of it. I am afraid of love. I am afraid to be loved, even though deep down inside I want it.

   When I read a story, it’s really easy for me to feel how they do, and often times I cry for them, laugh for them, or all around understand them.

   I have a bad habit of blowing money when I’m feeling really down and then I regret it every time. 

   I’m far happier having cut almost everyone out of my life, and just focusing on myself. I no longer have to spend all the energy I once did, on caring what other people think about me. I’m better off this way, with only a few people who really care. I’ve got gifts that I need to learn how to use, instead of trying to appeal to others and getting lost in the crowds.

   I’m not shy. I’m reserved. There is a big difference.

   I absolutely hate it when I realize I have a crush on someone. I don’t know it immediately, but after I realize it, I can’t act normal around them. I act like I don’t want anything to do with them even though my thoughts are infested with the person.

   I have this thing where I will love and fight for a person who I perceive as weak or downtrodden but as soon as that person becomes okay I leave them. Whenever I see someone who seems to have it all together or is viewed as something special I tend to dislike them. It’s not jealously, but something just rubs me the wrong way.

   I’m flattered that people see a genuine sense of responsibility in me.

   I crave attention, but at the same time I dislike being in the spotlight.

 

   I hate keeping eye contact with people I don’t know very well or don’t like.

   I love to draw, but it’s my hobby: it gets tiring after a while being told when you have to draw/paint something or what you have to do. I like to write, but that’s a personal hobby too.

   I have simple little OCD perks in my daily life. It was up until recently that I found out more people do, but it's still tough. I haven't told anyone about that.

   I always find myself more attracted to people older than me; both platonically and romantically.

   A wish for adventure is always filling my head, I’m the most incautios of all my friends and I’m always ready to walk in unknown streets and when I arrive to a new place I love to explore it’s surroundings.

   I think a lot. Have GREAT ideas. The only problem is putting all that “information” into real-world lingo. I’m such a perfectionist, it just always seems… incomplete and untangible when I try to transfer my ideas.

   I'm nonchalant toward the majority of people in my life, but then I meet someone and I feel like I have to know everything about them. Some would call this a simple crush, but I believe it’s different. It isn’t sexual in nature, it’s more mental or emotional. I also then feel awkward around them because I don’t want to show them how genuinely interested I am in them because I don’t want to scare them.

   Guys find me interesting until they get to know me better. Then they run like hell as soon as I open up. It really hurts. Lesson learned? Don't open up.

   To me sex is something of great importance and spiritual connection and not something casual to just throw around.

   When someone has treated me poorly, broken my trust, and hurt me in a really deep way, I find that cutting them out of my life brings me such great satisfaction. I don’t need you. In fact, I’m better without you and I wish you could see how much happier I am.

 

   I have this thing where I need to give everything love. Feelings everywhere. I want to smother everything with affection.

   I find that whenever I try to explain something strange that I think about often, all I get in return is a confused/concerned-for-your-mental-health kind of look in return. It’s hard not being able to explain those really weird thoughts in my head.

   I'm easily affected by the emotions of the people around me, to the point where sometimes, if someone suddenly becomes very angry, I have to leave the room. I really wish people didn’t think this was me being unsociable.

 

My primary mode of living is focused internally, where I take things in primarily via intuition. My secondary mode is external, where I deal with things according to how I feel about them, or how they fit with my personal value system.

I tend to be quiet and reserved. I generally prefer interacting with a few close friends rather than a wide circle of acquaintances, and I expend energy in social situations. I tend to be more abstract than concrete. I focus on future possibilities rather than immediate realities. I tend to plan my activities and make decisions early. I derive a sense of control through predictability. I regard problems as opportunities to design and implement creative solutions.

I'm sometimes mistaken for being an extrovert, as I tend to possess multiple personalities due to my complex inner life; however, I'm a true introvert. I'm a private individual who prefer to exercise my influence behind the scenes. Though I'm very independent, I'm intensely interested in the well-being of others. I prefer one-on-one relationships to large groups. I'm adept at understanding complicated issues and driven to resolve differences in a cooperative and creative manner.

I have a rich, vivid inner life that I'm reluctant to share with those around me. Nevertheless, I'm congenial in my interactions and perceptive of the emotions of others. I'm generally well-liked by my peers. However, I'm guarded in expressing my own feelings, especially to new people and tend to establish close relationships slowly. I tend to be easily hurt, though I may not act like it. I may "silently withdraw as a way of setting limits" rather than expressing my wounded feelings - a behavior that may leave others confused and upset.

I tend to a be a sensitive, quiet leader with a great depth of personality. I'm intricately, deeply woven, mysterious, highly complex, and often puzzling, even to myself. I have an orderly view towards the world, but am internally arranged in a complex way that only I can understand.

I'm gentle, caring, complex and an highly intuitive individual. I'm artistic and creative, and I believe that I live in a world of hidden meanings and possibilities. 

I place great importance on having things orderly and systematic in my outer world. I put a lot of energy into identifying the best system for getting things done, and constantly define and re-define the priorities in my life. On the other hand, I operate within myself on an intuitive basis which is entirely spontaneous. I know things intuitively, without being able to pinpoint why, and without detailed knowledge of the subject at hand. I'm usually right, and I usually know it. Consequently, I put a tremendous amount of faith into my instincts and intuitions. This is something of a conflict between my inner and outer world, and may result in me not being as organized as others tend to be. You may see some signs of disarray in an otherwise orderly tendency, such as a consistently messy desk.

I have an uncanny insight into people and situations. I get "feelings" about things and intuitively understand them. As an extreme example, I experience a sense of psychic nature, such as getting strong feelings about there being a problem with a loved one, and discover later that they've hurt themselves. This is the sort of thing that other people may scorn and scoff at, and me myself do not really understand my intuition at a level which can be verbalized. Consequently, I'm protective of my inner self, sharing only what I choose to share when I choose to share it. I'm a deep, complex individual, who's quite private and typically difficult to understand. I hold back parts of myself, and can be secretive.

But I'm as genuinely warm as I'm complex. I hold a special place in the heart of people who I'm close to, who are able to see my special gifts and depth of caring. I'm concerned for people's feelings, and try to be gentle to avoid hurting anyone. I'm very sensitive to conflict, and cannot tolerate it very well. Situations which are charged with conflict may drive my normally peaceful self into a state of agitation or charged anger. I may tend to internalize conflict into my body, and experience health problems when under a lot of stress.

Because I have such strong intuitive capabilities, I trust my own instincts above all else. This may result in stubborness and a tendency to ignore other people's opinions. I believe that I'm right. On the other hand, I'm a perfectionist who doubts that I'm living up to my full potential. I'm rarely at complete peace with myself - there's always something else I should be doing to improve myself and the world around me. I believe in constant growth, and don't often take time to revel in my accomplishments. I have strong value systems, and need to live my life in accordance with what I feel is right. In some ways I'm gentle and easy going. Conversely, I have very high expectations of myself, and frequently of my family. I don't believe in compromising my ideals.

I'm a natural nurturer; patient, devoted and protective. I think I'll turn out to be a loving parent with a strong bond to my children. I'll have high expectations of my children, and I'll push them to be the best that they can be. I'll probably be hard-nosed and stubborn at times. But generally, I will be devoted and sincere, and will care for them deeply.

In the workplace, I usually show up in areas where I can be creative and somewhat independent. I have a natural affinity for art, and I'll probably excel in the sciences, where I can make use of my intuition. I'm not good at dealing with minutia or very detailed tasks. I will either avoid such things, or else go to the other extreme and become enveloped in the details to the extent that I can no longer see the big picture. When I've gone the route of becoming meticulous about details I may be highly critical of other individuals who are not.

Although I'm likely to put friends behind my family in terms of importance, I do value my friendships. As an idealist who have strong value systems, I seek authenticity and depth in my close relationships, and especially value people who can see and appreciate me for who I am and what I stand for.

I have friends with a lot of different personality types. I'm an extremely intuitive individual, who will have no patience for anyone I feel is dishonest or corrupt. I'll have no interest in being around these kinds of people.

As a friend I'm likely to be very insightful, warm and caring. It will not be easy to get to know me well as I hide my true thoughts deep within my mind – however, if my friends are determined enough to work on the friendship, its strength and depth will be remarkable. I'm very enigmatic and difficult to decipher yet I'm able to see through other people’s masks very easily. Authenticity and sincerity are extremely important if you want to become friends with me.

I'm not really interested in friendships which mostly revolve around practical, daily matters or physical activities. I'm a quiet yet very determined idealist, brimming with desire to make the world a better place. Therefore, I'm likely to seek friends who are willing to let a bit of idealism into my life and engage in deep, meaningful discussions about things that go beyond the daily routines.

I also tend to be relatively perfectionistic, which can be both a very positive and a very negative trait when it comes to relationships. On one hand, I will seek to grow and develop together with my close friends, seeking out life-enriching experiences. On the other hand, this tendency to always reach for the ideal may exhaust people with different personalities than mine, as they may not have the same stamina and determination that I possess. Consequently, I may keep moving from one friend to another, hoping that the next one will be more similar to me than the last.

I constantly have to remind myself that I have an extremely rare personality type and to not get frustrated if my friends don't share 100% of my principles or goals. I seek friends that I can trust, and who are both willing and able to understand my passions and ideas. Not many people can cope with the depth and richness of my imagination, and even fewer can support me in the way that I need. I tend to be very loyal and supportive as a friend, but I need to learn how to meet potential new friends halfway.

As I'm generally eloquent and persuasive, I tend to be quite popular at times and also influential. Me myself am often quite bemused by this, as I'm a very private individual who don't really need nor enjoy attention. I only have a few true friends, but I hope those friends value my companionship very highly.

I'm valued by my close friends for my warmth and consideration, my new and interesting ways of looking at things, and for my ability to inspire and motivate others to be the best that they can be.

I possess the ability to see behind the obvious, to clearly understand the idea behind the process. I'm extraordinarily insightful and able to sense other people’s thoughts, desires and emotions very easily.

I can act wisely and spontaneously even in the face of unforeseen events. It is hard to manipulate me as I evaluate the motives of other people very carefully. It is very rare that I'm tricked or talked into something I don't want. Nevertheless, I'm friendly and full of compassion, even though I can be very picky when it comes to choosing friends.

My life is not necessarily easy, but I'm capable of great depth of feeling and personal achievement.

 

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