Squat challenge

   date: 2012-10-31 time: 20:14:00
Do each move 30 times and repeat the set until you feel like you can't...then do it one more time.

    Butt,     Legs, 1 comments

Yoga Pose #1

   date: 2012-10-31 time: 19:11:37
Downward Facing Dog - Adho Mukha Svanasana
adho = downward
mukha = face
svana = dog
Step by step
  1. Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
  2. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins. 
  3. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis. 
  4. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang. 
  5. Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose.
  • Releases and lengthens neck and spine.
  • Calms and stimulates the mind and CNS (Central Nervous System), and helps release stress and mild depression.
  • Balancing.
  • Strengthens shoulders, arms and legs.
  • Cleanses and massages internal organs.
  • Tones the sciatic nerve.
  • Improves digestion, flow of blood and prana to thyroid, thymus, pituitary, and pineal glands.
  • Stimulates the Endocrine system and the 4 upper chakras.
  • Improves strength of spine and increases bone density in the spine.
  • Stretches shoulders, calves, arches, hands, wrists, ankles, and harmstrings.
  • Energizes the body.
  • Helps relieve the symptoms of menopause.
  • Relieves, headache, insomnia, back pain and fatigue.
  • Relieves menstrual discomfort when done with head supported.
  • Helps prevent osteoporosis.
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica and sinusitis.
Anatomical focus
  • Upper back
Beginner's tip
If you have difficulty releasing and opening your shoulders in this pose, raise your hands off the floor on a pair of blocks or the seat of a metal folding chair.
To challenge yourself in this pose, inhale and raise your right leg parallel to the line of your torso, and hold for 30 seconds, keeping the hips level and pressing through the heel. Release with an exhalation and repeat on the left for the same length of time.
Modifications and props
To get a feel for the work of the outer arms, loop and secure a strap around your arms just above your elbows. Imagine that the strap is tightening inward, pressing the outer arms in against the bones. Against this resistance, push the inner shoulder blades outward.
A partner can help you learn how to work the top thighs in this pose. First perform Adho Mukha Svanasana. Have your partner stand behind and loop a strap around your front groins, snuggling the strap into the crease between your top thighs and front pelvis. Your partner can pull on the strap parallel to the line of your spine (remind him/her to extend the arms fully, and keep the knees bent and chest lifted). Release the heads of your thigh bones deeper into your pelvis and lengthen your front torso away from the strap.
Preparatory poses
  • Plank pose
  • Uttanasana
Follow-up poses
  • Standing poses
  • Uttanasana
  • Headstand
Deepen the pose
To increase the stretch in the backs of your legs, lift slightly up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Then draw your inner groins deep into the pelvis, lifting actively from the inner heels. Finally, from the height of the groins, lengthen the heels back onto the floor, moving the outer heels faster than the inner.
  • Carpal tunnel syndroms
  • Diarrhea
  • Pregnancy: Do not do this pose late-term.
  • High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.

    Flexibility, 0 comments

Instagram answers /1

   date: 2012-10-30 time: 22:37:00
Yesterday on Instagram I begged you to pretend to be interested in my life, and I got a couple of questions and I thought it would be rude not to answer them since you're SO AWESOME AND ACTUALLY ACTED INTERESTED. Some of them I've already answered a trillion times though so I won't answer them again, but the rest, well, scroll down!
How do you motivate yourself to work out when you're sick?
This is a really bad move. I mean sure, if it's a cold it MAY be okay, but if you've got a fever it's just a big no-no. When you exercise you're raising your body temperature, which means you will become even hotter, which in turn will make you even sicker. If you were considering to go for a run and really don't want to rest, maybe turn to some yoga or pilates, or even a walk.
How often do you work out?
This is a hard question for me to answer since it's so different. But I basically workout every single day, and now and then I have a rest day. But I never completely sit still, on my rest days I try to go on walks and stuff like that.
Do you like me?
I like you more than you like me babe.
What's your favorite post-workout food/drink/smoothie recipe?
Depends totally. Some days I looove peanut butter/banana ricecakes and sometimes I love smoothies (raspberry smoothie, always raspberry YUM). On other days quark, ground flaxseed and an apple is the best choice for me. So like I said, it depends.
How much lbs have you lost so far
I don't even know how many times I've answered this question but here we go again: I DO NOT WEIGH MYSELF sigh!
What is your favorite exercise routine?
I'm getting bored with the same old stuff way too fast so I just like to variate myself. I always do HIIT (High Intensity Interval Training) though, so I guess that must be the answer.
What do you do when it's a really bad weather outside (like freezing cold) and you can't find motivation to workout? Sorry if it's a silly question.
No it's not a silly question so don't you worry! Unfortunately I have the same problem so I can't give you a good answer. Anyone who's got a solution to our problem?
Do you like Walking Dead?
Omg I love Walking Dead. I watched a lot of episodes earlier this year but then I just stopped. I miss it though. Might get it on again. But I literally do this with every TV-show. So far I've done it with Walking Dead, Pretty Little Liars, Gossip Girl, Big Bang Theory aaaand the list goes on...
What is your favorite unhealthy treat that you couldn't cut off your life?
This is such a hard question, since it really isn't something I miss in particular. But I guess chocolate. Dark chocolate. And I know that's good for you but I really haven't got another answer, sorry.
What are you doing when you feel too stressed, tired or sick to workout and watch your nutrition?
I watch motivating videos. I think about what my life would look like in the future if I would give up. I think about being a role model for others. And then I just go kick ass. That would be for the workout part. The good food I have no problem with since I LOVE EATING CLEAN.
What food do you consider yourself as an addict to? (healthy or unhealthy or both)
How do you stay on track during the weekend?
This isn't a problem for me either so I can't give you any advices really.. I always have so much time on the weekend and I'm always looking forward to exercise. Sounds wierd but it's true.
Do you enjoy exercise or is it a chore for you?
On some days I really hate it but mostly I love it. It's a love/hate relationship.

    Q/a, 1 comments

Maple Cinnamon Almond Butter with Hemp, Flax and Chia seed

   date: 2012-10-30 time: 19:49:28
Maple Cinnamon Almond Butter with Hemp, Flax and Chia Seed (yields 3 dl [1 1/4 cup]
 4 3/4 dl (2 cups) raw almonds
 2 tbsp whole flax seed
 2 tbsp hemp seed
 1 tbsp chia seed
 3 tbsp pure maple syrup
 1 tsp ground cinnamon
 ½ tsp salt
 1 ½ tsp pure vanilla extract
Preheat oven to 150 C (300 F). Line a baking sheet with parchment or a non-stick mat. In a large bowl, mix together the almonds, flax seed, hemp seed, chia seed, and maple syrup. Spread out almond mixture onto baking sheet and bake for 30 minutes, stirring once half way through. Remove from oven and allow the almond mixture to cool for a few minutes before placing into a food processor. Process for about 10 minutes, stopping to scrape the bowl every 30-60 seconds as needed. The mixture will be very drippy and smooth when ready. Add in the vanilla, salt, and cinnamon and process until mixed well. Remove the almond butter from the processor. If you’d like crunchy almond butter, add some almonds (~1 dl (1/2 cup)?) into the (now empty) processor and process until chunky. Stir the chunky almonds into the almond butter.
Recipe from this blog.

    Nut butters and spreads, 0 comments

My tips for "getting abs"

   date: 2012-10-30 time: 16:43:35
  • Eat clean (NO JUNK FOOD, choose wholesome, natural sources)
  • Do cardio (HIIT is great for fat loss)
  • Lift weights (Revs metabolism, and increases calorie burn over an extended period of time)
  • Drink water (Your body needs water to perform basic functions like mobilize fat stores and build muscle)
  • Get enough sleep (If you don't sleep enough, cortisol levels are raised, which promotes fat storage around the abdomen)
  • Avoid stress (Same cortisol problem)
  • Eat healthy fats (Fats like avocado, olive oil, natural peanut butter and almonds help you LOSE fat)
  • Eat lean proteins (It helps keep you satiated longer and has the highest thermogenic effect of any other macronutrient)

    Exercise,     Nutrition, 1 comments

I am so clever that sometimes I don't understand a single word of what I am saying.

   date: 2012-10-30 time: 15:45:32
HOLD ON TO WHATEVER YOU NEED TO because I have something I need to tell you. Well not really something shocking or whatever so you can let go. All I wanted to say was that from now on I'll answer every question (that is: questions on my newest photos, like maybe from the latest 24 hours or so, I don't have time to look through every old photo of mine every day) I recieve on my instagram here instead. It's sooo exhausting to answer all of your questions there, mostly because I have to give you good answers and I think it would be a lot easier to do that with the keyboard on my computer, and I get the same questions ooover and ooover which is, yeah, exhausting, so I think it would be easier for you too. I don't know about it, but do you think that would be a good idea? I could create a category on here specified for that, and it would really save me loads of time. Does it sound like a good idea? Because I think it sounds like a good idea.

    Personal, 1 comments


   date: 2012-10-30 time: 10:49:50
You want to get healthier and look fit.
You can't figure out why all the hours in the gym aren't paying off.
You 'think' you eat clean most of the time.
It must be your genetics because you are doing everything you are suppose to.
Sorry to break it to you but I am going to be straight forward about this. Unless you have a serious medical issue, it's more than likely that your lack of results is because of what you are consuming!!
Honestly, I always heard that 80% of your physical condition had to do with what you ate, but I never really believed it. Well, let me tell you, it's true!
It literally took me months to realize this. I finally decided to stop making excuses as to why I couldn't consistently eat clean and workout. I stepped up to the plate and proved myself wrong and the 80/20 theory is right.
I also learned the hard way that even though you eat clean 6/7 days, it's not enough. Eating clean 6 days out of 7 does not entitle you to eat junk food for a full day. It's called a cheat 'meal' as in one or two a week, not a 'free-for-all'. Take it from me, there's a reason why it took me so long to get where I am today and I am still learning to improve this lifestyle.

    Nutrition, 1 comments

Egg Muffins

   date: 2012-10-30 time: 10:13:00
Clean Egg Muffins (12 servings)
 oil spray
 4 scallions, minced
 2 carrots, shredded
 ½ red pepper, minced
 ½ zucchini, shredded
 14 egg whites
 4 whole eggs
 ½ tsp basil
 1/4 tsp oregano
 dash sea salt and pepper
Preheat oven to 190 C (375 F). Coat a 12-muffin tin with a little oil to prevent sticking. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables. Whisk eggs and seasonings in a large mixing bowl. Use a 3/4-dl (1/3-cup) measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake 30 minutes or until muffins have risen and are slightly browned.
Recipe from this blog.
Nutrients per serving (98 g): Calories: 56 • Total Fats: 2 g • Saturated Fat: 0.5 g •
Cholesterol: 71 mg • Sodium: 93 mg • Total Carbohydrates: 3 g •
Dietary Fiber: 1 g • Sugars: 2 g • Protein: 7 g • Iron: 0.5 mg

    Appetizers,     Cupcakes and muffins,     Snacks, 0 comments

Good habits are as addictive as bad habits, but much more rewarding

   date: 2012-10-29 time: 20:32:30
With a small amount of initial discipline, you can create a new habit that requires little effort to maintain. Here are some tips for creating new habits and making them stick:
1. Commit to thirty days
Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.
2. Make it daily
Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.
3. Start simple
Don't try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.
4. Remind yourself
Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.
5. Stay consistent
The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.
6. Get a buddy
Find someone who will go along with you and keep you motivated if you feel like quitting.
7. Form a trigger
A trigger is a ritual you use right before executing your habit. If you wanted to wake up earlier, this could mean waking up in exactly the same way each morning. If you wanted to quit smoking you could practice snapping your fingers each time you felt the urge to pick up a cigarette.
8. Replace lost needs
If you are giving up something in your habit, make sure you are adequately replacing any needs you've lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.
9. Be imperfect
Don't expect all your attempts to change habits to be successful immediately. It took me three independent tries before I started eating clean and exercising regularly. Now I love it. Try your best, but expect a few bumps along the way.
10. Use "but"
This is a great technique for changing bad thought patterns. When you start to think negative thoughts, use the word "but" to interrupt it. "I'm no good at this, but, if I work at it I might get better later".
11. Remove temptation
Restructure your environment so it won't tempt you in the first thirty days. Remove junk food from your house, cancel your cable subscription, throw out the cigarettes or whatever it is you want to change so you won't need to struggle with willpower later.
12. Associate with role models
Spend more time with people who model the habits you want to mirror. A recent study fround that having an obese friend indicated you were more likely to become fat. You become what you spend time around.
13. Run it as an experiment
Withhold judgement until after a month has past and use it as an experiment in behavior. Experiments can't fail, they just have different results so it will give you a different perspective on changing your habit.
14. Swish
Visualize yourself performing the bad habit. Next vizualise yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally vizualise yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.
15. Write it down
A piece of paper with a resolution on it isn't that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result.
16. Know the benefits
Familiarize yourself with the benefits of making a change. Get books that show the benefits of regular exercise. Notice any changes in energy levels after you take on a new diet.
17. Know the pain
You should also be aware of the consequences. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation. 
18. Do it for yourself
Don't worry about all the things you "should" have as habits. Instead tool your habits towards your goal and the things that motivate you. Weak guilt and empty resolutions aren't enough.

    General, 1 comments

Chocolate Banana Quinoa with Walnuts

   date: 2012-10-29 time: 09:45:18
Chocolate Banana Breakfast Quinoa with Walnuts
 3/4 dl (1/3 cup) quinoa
 1½ dl (2/3 cup) almond milk and 3/4 dl (1/3 cup) water
 1 banana
 1 tbsp cocoa powder
 a few shakes of cinnamon or a cinnamon stick
 1 tbsp walnuts, chopped
 1 date or a few raisins, or a few dried cranberries
In a saucepan, bring the quinoa, liquid and cinnamon to a boil, turning down to a low heat and allowing to simmer. Finely dice the date and throw in, giving a stir, then do not stir the quinoa again (or just throw in the raisins/cranberries). Mash the banana and cocoa powder in a bowl, until smooth (optional: add some flax and a little almond milk for a nutritional boost). Once the quinoa is almost done - slightly sticky rather than dry and fluffy - pour the chocolate/banana mix in to the pan and stir until combined. Add a dash of almond milk if too dry. Pour in to your bowl, top with walnuts and enjoy!
Recipe from this blog.
Protein: 13 g  Dietary fiber: 41% of RDA

    Oatmeal, 2 comments

Sleek and sexy arms for beginners

   date: 2012-10-28 time: 20:35:00

    Arms, 0 comments

Dill Dip

   date: 2012-10-28 time: 19:17:20
Homemade Dill Dip (12 servings)
 2 dl (1 cup) reduced fat sour cream
 1 dl (½ cup) reduced fat mayonnaise
 2 tbsp finely chopped onion
 2 tbsp finely chopped parsley
 1 tbsp finely chopped dill weed
 1 tsp seasoned salt
 freshly ground pepper to taste
Combine all ingredients in a medium bowl. Season to taste with salt and pepper. Refrigerate until well chilled.
 Serve with a variety of fresh vegetables and/or pumpernickel bread.
Recipe from this blog.

    Sauces and dips, 0 comments

How to eat slowly

   date: 2012-10-28 time: 19:01:14
Busy people are experts in efficiency. Everything we do is quick, effective and goal-directed. But when it comes to eating, efficiency is not the highest virtue. Quick eating almost always results in overeating. This is because your brain is not focused on the eating process, but on the goal of filling your stomach. Unfortunately, a full stomach does not automatically create satiety in the brain. Satiety is only percieved after a culmination of sensory cues and signals indicate a meal is over. Some of these cues are internal, such as spending time chewing, tasting and swallowing. Others are external, like seeing an empty plate or noticing a restless dining partner. Only after about 20 minutes will you actually be able to tell if your belly is full or not, but if you've been stuffing your face the entire time it is already too late. You can learn to eat more slowly by focusing on satiety cues rather than on cleaning your plate. Here are 12 tips for learning how to slow down and eat less.
12 Tips For Eating Slowly
1. Practice.
Eating quickly is a habit that needs to be broken. Make a point to practice mindful eating by scheduling it into your day. Write it in your calendar, leave notes on your fridge and send yourself reminders before meals until your new habits become automatic. Habits typically take 3-4 weeks to develope.
2. Sit at a table.
Sitting at a table to eat tells your brain you are having a meal. If you eat while running errands or standing at the counter you can quickly lose track of how much you've eaten. Even if you eat a lot while standing, you may still feel like you haven't had a meal and want to eat more later.
3. Serve small portions.
A clean plate is an incredibly powerful cue that a meal is finished. For this reason, large portion sizes often lead to overeating simply because of our tendency to eat what is in front of us. Serve yourself smaller portions as a reminder to take your time and savor each bite. Use small plates so your brain doesn't perceive the portions as skimpy.
4. Remove distractions.
If you are reading or watching TV, you are not paying attention to the food you put into your mouth. I know you are busy and want to multitask, but resist the urge for 15 minutes and eat a real meal. I admit I'm bad at this one, but I always eat less if I go offline while I eat.
5. Chew.
You might think that you chew your food, but there's a good chance you are swallowing a lot of it whole. Take smaller bites and chew your food thoroughly. Notice the texture of what you are eating and appreciate what it adds to your meal. This is something I need to remind myself of directly before I eat, so I keep this on my to-do list.
6. Drink.
Another way you can force yourself to slow down is to consciously sip your drink throughout your meal. This requires you to put your fork down, chew and swallow before eating more. It also adds liquid to your stomach and can help you feel more full. Water is a perfect choice, but even sipping wine can slow down your meal.
7. Put down your fork.
The classic recommendation to put down your fork (or sandwich) between bites has stuck around for one simple reason: it works. When we are not eating mindfully our hands go into shoveling mode, where your fork is primed with another bite almost instantly after popping the last one in your mouth. Putting your fork down forces you to relax a bit and focus on chewing what you already have.
8. Have a conversation.
You only have one mouth, and if you are using it to talk it's really difficult to shove food into it. Eat with friends, have a great conversation and use this as an opportunity to slow down your meal.
9. Eat with other slow eaters.
We all have an unconscious tendency to imitate people we are near. If you are dining with a ferocious eater, you might find yourself mimicking their bad habit and eating quickly just to keep up. To train yourself to eat slower, try finding slow eaters to influence you instead.
10. Don't eat when you're starving.
Nothing makes me more likely to eat quickly than being famished. But sooner or later circumstance will get the better of you and you'll end up hungrier than you should be. I always carry almonds or other nuts around with me for times like this, and I eat exactly 10 nuts to tide me over for an hour or so. After about 15-20 minutes, my hunger subsides enough for me to regain control of my eating speed.
11. Dim the lights.
Environment can have a big impact on our mental state, and you can set your dinner mood by dimming lights or lighting candles. Dim lights induce an inner calmness and make it easier to slow down. On the flip side, be careful when eating under bright, fluorscent lights as they can spur frantic overeating.
12. Play mellow music.
Slow, mellow music can also help set an appropriate eating pace. + is one of my favorite dinner albums, with Ed Sheeran. However, this trick only works if the music is truly slower than your natural, silent eating pace. If your music is any faster you may experience the opposite effect.

    Nutrition, 0 comments

"There is hope in dreams, imagination, and in the courage of those who wish to make those dreams a reality."

   date: 2012-10-28 time: 15:18:24
Looking good today, if I'm allowed to speak my mind. Who's with me?
But in all seriousness, I'm actually really happy at the moment. Can you tell that from these pictures? Because I can tell that from these pictures.
I'm spending my autumn holiday with the kindest and most amazing people in the world, a.ka. my grandma and grandpa. Just in case you were wondering.
I'm already regretting that I'm showing you these picture, I mean, it's too much awesomeness in one post. I hope you can handle it though. Actually, I know you can handle it. Because my grandma and grandpa aren't the only one's who are amazing, you are too my lovelies!

    Personal, 0 comments

The science of snacking

   date: 2012-10-28 time: 00:00:00
Morning snack:
Nutrient breakdown: Carbs (40%), Protein (30%), Fat (30%)
Snacking goal: Boost your energy level and glycogen stores.
Are you at the gym before the crack of dawn? You don't want to run out empty and risk early fatigue from low blood sugar levels. Research shows that the best way to mitigate that is to eat a small meal rich with carbohydrates that do not spur a spike in blood sugar. Because low-glycemic carbs elicit a boost the body uses body fat for energy.
Translation: You can burn more fat if you eat muesli with low-fat milk before a morning workout instead of a bowl of cornflakes. For those who don't work out before breakfast, reserve this snack for midmorning to keep your blood sugar and energy levels up and to maintain your muscle glycogen stores for activity later in the day.
1 slice whole-grain bread with 1 tbsp natural peanut butter + 2 dl (1 cup) protein-fortified skim milk
1 dl (½ cup) whole-grain cereal + 2 dl (1 cup) low-fat milk + 1 dl (½ cup) blueberries
1 packet plain oatmeal made with 2 dl (1 cup) low-fat milk + 1 dl (½ cup) chopped walnuts
Afternoon snack:
Nutrient breakdown: Carbs (40%), Protein (30%), Fat (30%)
Snacking goal: Calm your cravings, restore glycogen levels.
Hitting the 3.00 PM energy slump can be avoided by snacking two hours after lunch. Doing so has many benefits: It will keep your blood sugar stable, which is key to preventing a dash to the vending machine later - and it will also facilitate muscle recovery and keep glycogen levels up. "A snack that contains fiber, some protein and healthy fat slows digestion and provides more of a time-release supply of energy, rather than a big gush at one time (like from sweets or starchy snacks)", Chernus says.
1 medium whole-grain tortilla + 2 tbsp hummus + 2 tomato slices + 4 cucumber slices + 30 g (1oz) tuna
1 small pita + 85 g (3oz) chicken breast + 1 dl (½ cup) cucumber slices + 1 slice tomato
1 dl (½ cup) whole-grain couscous + 115 g (4oz) cubed tofu + 1 dl (½ cup) broccoli + 1 tsp olive oil + 1 tbsp balsamic vinegar
Preworkout snack:
Nutrient breakdown: Carbs (60%), Protein (20%), Fat (20%)
Snacking goal: Energize your workouts.
Rev up your workout energy in two ways: Eat a carb-rich snack within and hour or two before you exercise and you'll be able to exercise harder and consequently burn more calories. "Preworkout snacks should be light, easily digested and lower in fat - so there is no decrease in blood flow to the muscles", Gerbstadt says. Secondly, drink water before you go. The American Council on Exercise (ACE) suggests drinking 5-6 dl (16-20oz) of water to prevent dehydration and improve performance.
3 rye crisp crackers with 1 dl (½ cup) low-fat cottage cheese + 1 small piece of fruit
½ whole-grain English muffin + 2 tbsp hummus + 1 dl (½ cup) fresh berries
2 dl (1 cup) vegetable soup + 3 small whole-grain crackers + 1 dl (½ cup) applesauce
Postworkout snack:
Nutrient breakdown: Carbs (60%), Protein (30%), Fat (10%)
Snacking goal: Repair and jumpstart muscle recovery.
Known in bodybuilding circles as the "window of opportunity", this is a prime time to snack. That's because within 15 minutes of completing your workout, your muscles are like sponges waiting to refill their glycogen stores. So for effective rebuilding and recovery of muscles, eat a carb- and protein-rich snack that's very low in fat. After a 30-minute workout, Gerbstadt recommends "combining a mixture of different types of high-carb foods like fruits, whole-grain breads and pastas with high-protein foods like lean meat, low-fat cheese, yoghurt and whey protein".
1 dl (½ cup) non-fat chocolate milk + 1 slice whole-grain bread + 1 tbsp natural peanut butter
15 g (½oz) parkt-skim mozzarella + 30 g (1oz) turkey breast + one 15 centimeter (6 inches) corn tortilla + 2 tbsp salsa
40 g (1½oz) roasted unsalted soy nuts + 1 medium fresh orange
Red recovery shake: 2 dl (1 cup) skim milk + 1 dl (½ cup) strawberries + 2 scoops whey protein powder
Bedtime snack:
Nutrient breakdown: Carbs (30%), Protein (50%), Fat (20%)
Snacking goal: Tame cravings and prevent muscle breakdown.
Cap off your day with this optional mini-meal if you are genuinely hungry after an active day. At night, eat a snack that is made up mostly of high-quality protein. "Protein-rich foods supply ready amino acids for repair of muscle during sleep - and rest is when muscle repair occurs", Gerbstadt says. Foods with casein, a primary protein in dairy products, are a good choice as they provide a slow release of amino acids into the bloodstream, which builds muscle and can prevent muscle breakdown overnight.
1 dl (½ cup) low-fat cottage cheese + apple slices
Fruity Milk Shake: 2 dl (1 cup) low-fat milk + 1 scoop whey protein powder + 2 strawberries + ½ dl (1/4 cup) blueberries
1 low-fat string cheese + 1 small pear
Turn a banana into a power snack:
Portable and potassium-packed, there's no denying that a banana is a healthy food. But a single banana may not provide the ideal mix of macronutrients to support your body-shaping goals. Upgrade it to a super snack anytime of the day by adding the following foods to it:
Morning: 1 medium banana + 1 tbsp natural almond butter + 2 dl (1 cup) water
Afternoon: 1 medium banana + 1 3/4 dl (3/4 cup) low-fat cottage cheese + 2 dl (1 cup) water
Preworkout: 1 medium banana + 2 dl (1 cup) skim milk + ½ dl (1/4 cup) strawberries + 1 scoop whey protein
Postworkout: 1 small banana + 1 slice whole-grain bread + 1 slice low-fat cheese + 2 dl (1 cup) water
Bedtime: 1 small banana + ½ dl (1/4 cup) nuts (almonds, walnuts or pistachios) + 2 dl (1 cup) water

    Nutrition, 2 comments

Raspberry Oatmeal Parfait

   date: 2012-10-27 time: 09:51:00
Raspberry Beret Oatmeal Parfait (serves 1)
 1 dl (½ cup) rolled oats
 2 dl (1 cup) unsweetened vanilla almond milk
 ½ large banana, sliced
 ½ dl (1/4 cup) granola of choice
 1 tbsp nut butter of choice
 raspberry for garnish
Combine oats, almond milk and sliced banana in a pot on the stove and turn heat on high until liquid begins to boil. Bring heat down to medium and allow ingredients to weave together as the oats expand and the banana melts. Total cook time will be roughly 10 minutes, or until the oats have soaked up all the liquid. Layer oatmeal with granola in a parfait glass (three layers of oatmeal and two layers of granola), then top with nut butter and raspberry beret.
Recipe from this blog.

    Oatmeal, 0 comments

Q/a - 26/10

   date: 2012-10-27 time: 09:32:36
1. Hi gorgeous! Well, that pretty much depends on what they're serving for the day. Mostly I eat a lot of vegetables and to that I sometimes take fish (if it's boiled, not if it's fried) and when it's things I really enjoy that aren't the healthiest you could pick, like my favorites taco and chicken wok with noodles, I usually eat that without really thinking twice about it. Except for the vegetables I eat cottage cheese (yeah, they do have that at my school!) and on most days I also eat crispbread, and I always drink water. Hope it helped you 
2. Hej finis! Du gör inget fel alls! Du kanske bara behöver äta lite mer  Försök att äta tillräckligt mycket av de bra fetterna - olivolja, nötter och avokado - och ät massor av protein! Kram 
3. Hej på dig underbara du, och tack tusen gånger om för de fina orden, är glad att du gillar bloggen! 
4. Åhhh så sööööt du är! TACK TACK TACK och kram på dig med  
5. Hej sötnos! Tack, verkligen, tack! Som jag svarade tidigare här uppe så äter jag väldigt mycket från salladsbuffén. Vi har faktiskt stort utbud och saker som till exempel keso, morötter, sallad, kiwi, apelsin, quinoa, couscous, paprika, spenat, tomat, gurka, majs, vindruvor, fetaost, lök, bönor, blomkål, broccoli och ja, det mesta! Jag äter i stort sett knäckebröd varje dag och dricker vatten till det, plus att jag ibland tar av den "vanliga maten" 
6. Aw, thank YOU beautiful! Comments like these make me so happy, you're amazing 
7. Thanks big time! 

    Q/a, 0 comments

It’s all about the way we see things.

   date: 2012-10-26 time: 22:29:15

    Pictures, videos and GIFS, 0 comments

Muesli Bread

   date: 2012-10-26 time: 21:05:47
7 Ingredient Muesli Bread
 3 ½ dl (1 ½ cups) warm water
 7 ½ dl (3 1/4 cups) flour
 ½ tbsp salt
 3/4 tbsp fast acting yeast
 ½ dl (1/4 cup) raw pumpkin seeds
 ½ dl (1/4 cup) raisins
 ½ dl (1/4 cup) raw almonds
Combine warm water, yeast, salt and flour in a large mixing bowl and stir. The result will be a sticky, rough dough. If using a stand mixer, beat at medium speed or about a minute. Otherwise just use a spoon to stir until well combined. Lift the dough out and lightly grease the bowl with nonstick spray or olive oil. Cover and let rise in the refrigerator for two hours. Alternatively, let rise for 2 hours at room temperature and 2 hours in the fridge. Once risen, lightly sprinkle the dough with flour and transfer to a floured work surface. Knead a few times and then add pumpkin seeds, almonds and raisins. Knead until just combined, trying to keep the add-ins on the inside of the loaf, or else they'll get too crisp while baking. Place on parchment-lined baking stone or lightly greased baking sheet. Sift a light coating of flour over the top; to help keep the dough moist. Let rest for 45-60 minutes. Preheat oven to 230 C (450 F) while the dough rests. Place a metal or cast iron pan (not glass, Pyrex, or ceramic) on the lowest oven rack, and have 2 dl (1 cup) of hot water ready. When ready to bake, slash the bread 2 or 3 times with a knife, making a cut about 1 cm (½ inch) deep. Place bread in oven and carefully pour hot water into the shallow pan on the rack beneath. Expect it to bubble and steam; then close over door quickly. Bake the bread for 25 to 35 minutes, or until deep, golden brown. Remove the bread from the oven and cool on a rack. Store leftovers in a plastic bag at room temperature.
Recipe from this blog.

Per slice // Calories: 106 • Fat: 1.8 g • Carbohydrates: 19.4 g • Sugar: 1.3 g • Sodium: 1 mg • Fiber: 1 g • Protein: 3.1 g

    Bread, 0 comments

To my followers

   date: 2012-10-26 time: 20:16:00
I love you. Every time I get a new follower, or see the number of the amount of people who visit my blog and it has increased, I'm sooo happy. Thank you.
But it makes me sad when I look at some of your instagrams and see your UGWs are waaay below healthy. Or that you're on extreme, unhealthy diets.
I would've hoped that if you followed me you may have seen what you risk with these extreme diets and unhealthy goals. They are a HUGE risk factor for EDs. And EDs are really, really not where you wanna go. They don't make you happy, pretty, sexy, fit, whatever you're aiming for. They make you miserable, more miserable than you can imagine. They make your weight fluctuate like crazy. They make you look unhealthy, bloated, covered in bruises, hairy. They create lasting, very unglamorous internal problems. You can't enjoy yourself. You won't be young, wild, free, or any of those stereotypes. You'll be falling apart while your non-ED friends have fun.
Sorry if this sounds accusatory. I don't mean that. I just really, really don't want you to go through that. The sooner you can prevent it, the better.
So please, if you follow me/read my blog... Think about what your goals are. Be aware of the risks of extreme dieting. Be aware of the risks of unhealthy GWs. Xoxo 

    Self love, 0 comments

Why are you hungry all the time?

   date: 2012-10-26 time: 19:54:22
So you're trying to change your lifestyle for the better? But you can't help but feel hungry all the time! There might be a reason for that.
You've changed your daily meals with vegetables, fruits and other low-calorie foods, but you're eating the same amount of food as before. Vegetables are not as filling as your usual meat and bread foods, so you'll need to eat more of the good food to feel and be satisfied.
How was your day? Not too good? It doesn't take long until you feel the old familiar feeling of hunger? Well, think again before you take a bite of that chocolate or anything else you might just be comfort eating. Find something else to do when you're feeling down or bored.
Your brain sometimes confuses thirst with hunger. Before you take something to eat try having a glass of water instead!
Sometimes when you're trying to addapt to a new lifestyle you don't always know how to eat properly. Your body might be craving some important nutritions you're lacking of.
Do you think you're saving calories by skipping breakfast? Think again. By skipping breakfast you're more likely to feel hungry throughout the day and also overeat. Always eat something within an hour of awakening to keep your body optimized!

    Nutrition, 0 comments

Pear Salad

   date: 2012-10-26 time: 17:12:00
Fall Harvest Pear Salad
 2 tbsp raspberry preserves
 2-3 tsp Dijon mustard
 ½ dl (1/4 cup) raspberry or sherry vinegar
 1/4 tsp Herbes de Provence
 1/4 tsp kosher salt
 1/8 tsp ground black pepper
 1/4 tsp brown sugar
 1/4 - ½ dl (1/8 - 1/4 cup) olive oil
 115 g (4oz) mixed greens
 115 g (4oz) baby spinach or arugula
 ½ dl (1/4 cup) crumbled goat cheese
 2-3 tbsp dried cranberries
 ½ dl (1/4 cup) toasted pecans
 1-2 ripe but firm pears, sliced
To make the vinaigrette, whisk together the raspberry preserves, mustard, vinegar, herbs, salt, sugar, and pepper. Pour in the olive oil in a slow and steady stream, whisking constantly.
In a large bowl, toss the greens lightly with the dressing, reserving some for later. Top with dried cranberries, cheese, and pecans. Sprinkle lightly with salt and pepper. Fan the pears on top of the salad, and drizzle with more dressing if desired (you don't have to use all the dressing, it will keep well in the refrigerator for later use).
Recipe from this blog.

    Salad, 0 comments

The truth about egg yolks

   date: 2012-10-25 time: 22:58:00
As a "fitblr" I often see people talking about egg whites and how great they are and how bad egg yolks are. NO. It breaks my heart to think of all the nutrients of the egg yolk being discarded into eggy heaven.
Egg yolks are good!
Nutrients in a yolk:
Egg yolks are jam packed with fat soluble nutrients, these included: Vitamins A, D, E, K and carotenoids. These help you boost your immune system, keep your bones, teeth, and skin healthy, reduce the effects of diabetes, and help you reduce the risk of cancer.
Yolks have loads of Zinc, Calcium, Folate and vitamin B12. All of which are super important for you.
But, but, but eggs are full of cholesterol!
Yes, but you need this cholesterol! Cholesterol is needed in the body as it is the building block of hormones. Cholesterol also helps repair damaged cells in the body. Cholesterol that comes from processed, super fatty food is bad for you, so don't go out and eat tons of fried food. When it comes from this incredible egg it is not!
Eating only egg whites can cause a biotin deficiency, biotin is the vitamin that gives us strong nails and beautiful hair!
In conclusion:
EAT THE WHOLE EGG. It is only 70 calories for one XL egg. It is amazing for you. Tastes great. Now I am not saying go make yourself 20 eggs to make up for your lack of yolky days, but do not be afraid to incorporate it into your diet.

    Egg, 0 comments

11 ways to become the person you love

   date: 2012-10-25 time: 17:21:51
1. Stop judging, and appreciate the beauty within you.
Judging yourself is not the same as being honest with yourself. When it comes to living as a compassionate, non-judgmental human being, the only challenge greater than learning to walk a mile in someone else's shoes, is learning to walk a lifetime comfortably in your own. In every smile there is beauty. In every heart there is love. In every mind there is wisdom. In every human being there is a soul, there is life, there is worth, and there is the ability to see all these things in everyone, including one's self.
2. Treat yourself the way you want others to treat you.
Accept yourself! Insecurity is what's ugly, not you. Be you, just the way you are, in the beautiful way only you know how. The way you treat yourself sets the standard for others. You must love who you are or no one else will either. And when you are truly comfortable in your own skin, not everyone will like you, but you won't care about it one bit.
3. Care less about who you are to others.
Don't lose YOU in your search for acceptance by others. Be aware that you will always appear to be a little less than some people prefer you to be, but that most people are unaware that you are so much more then what they see. You are good enough just the way you are. You have nothing to prove to anyone else. Care less about who you are to others and more about who you are to yourself.
4. Know your worth.
We often accept the love we think we deserve. It makes no sense to be second in someone's life, when you know you're good enough to be first in someone else's.
5. Don't rush intimate relationships.
Love is not about sex, going on fancy dates, or showing off. It's about being with a person who makes you happy in a way nobody else can. You don't need a perfect one, you just need someone who you can trust - who shows you that you're the only one. If you haven't found true love yet, don't settle. There is someone out there who will love you unconditionally, even if it's not the person you were initially hoping for.
6. Let go of those who aren't really there.
There are certain people who aren't meant to fit into your life no matter how much you want them to. And the only ones truly worthy of your love are the ones who stand with you through the hard times and laugh with you after the hard times pass. Maybe a happy ending doesn't include anyone else right now. Maybe it's just you, on your own, picking up the pieces and starting over, freeing yourself for something better in the future. Maybe the happy ending is simply letting go.
7. Forgive yourself and others.
Of all the things that can be stolen from you - your possessions, your youth, your health, your words, your rights - what no one can ever take from you is your freedom to choose what you will believe in, and who and what your heart will love going forward. Life begins where you fear and resentment ends. Just because someone hurt you yesterday, doesn't mean you should hate the world, or start living a life today in constant fear of being hurt tomorrow. When you forgive yourself and others, and stop the inner imprisonment, you're creating the love of your life.
8. Focus on the positive.
Do not let the pain make you hopeless. Do not let the negativity wear off on you. Do not let the bitterness steal your sweetness. Even though others may disagree with you, take pride in the fact that you still know the world is a beautiful place. Change your thoughts and you change your reality. Our thoughts are the makers of our moods, the inventors of our dreams, and the creators of our will. That is why we must sort through them carefully, and choose to respond only to those that will help us build the life we want, and the outlook we want to hold as we're living it.
9. Believe in the person you are capable of being.
The real purpose of your life is to evolve and grow into the whole person you are capable of being. Have a mind that is open to everything and attached to nothing. Change really is always possible - there is no ability that can't be developed with experience. Don't ever let your negative beliefs stand in the way of your own improvement.
10. Work on goals you believe in.
Never put off or give up on a goal that's important to you. Not because you still have tomorrow to start or try again, but because you may not have tomorrow at all. Life is shorter than it sometimes seems. Follow your heart today.
11. Keep looking and moving straight forward.
Moving on doesn't mean you have forgotten; it means you have accepted what happened in the past and choose to continue living in the present. Moving on doesn't mean you're giving up; it means you're giving yourself another chance by making a choice to be happy rather than hurt. Through all the problems you have faced, the burdens weighing down on your shoulders, the pain in your heart, you have only one thing to say, "I survived and I now know better for next time.

    Self love, 1 comments

How to get beautiful and glowing skin

   date: 2012-10-24 time: 21:48:54
1. Wash your face twice daily.
Make cleansing your skin part of your morning and bedtime routines.
  • Use a gentle soap. Unless you have exceptionally oily skin, this should do the trick for most people. Remember that you want to clean your skin, not completely strip it of all oils — if it feels tight and dry after washing, you're using something too strong.
  • Lather the soap around all the areas of your face. Make sure you get your forehead (especially along the hairline), cheeks, nose, upper lip, chin, and jawline.
  • Rinse off by splashing water on your face. Using a washcloth or rag to roughly wipe your skin clean can irritate it more. Instead, bend your face over the sink, cup your hands together, and bring up small amounts of water to splash over your face. About 10 splashes should do it.
  • Pat dry. Again, don't roughly rub your skin dry with a towel. Instead, dry it with small, gentle pats or let it air dry.
  • Always wash off your makeup at night. Even if you're too tired to do the rest of the routine before you go to bed, at least make sure your makeup comes off your face. Not only does this prevent it from clogging up your pores and causing breakouts while you sleep, it also stops you from smearing bacteria on your pillow - where it can get into your skin night after night.
2. Use a toner (optional).
A toner removes excess oil and dirt from your skin that the soap missed, in addition to closing your pores. Not everyone needs to use a toner, but some people find it helpful.
  • Put a few drops onto a cotton ball or pad. Swipe it lightly over your skin.
  • Only use astringent if your skin is exceptionally oily. Astringent is a stronger type of toner that can be up to 60% alcohol. If your skin tends to be dry, using astringent could actually cause acne by driving your oil glands to overcompensate.
  • Witch hazel is a natural alternative to buying synthetic toner/astringent.
  • Consider applying toner to only the areas of your skin that tend to break out. For instance, you might only use it on your nose or forehead.
3. Moisturize twice daily.
Using lotion in the morning acts as a primer for your makeup, helping it "stick" to your face throughout the day. Moisturizing at night helps your skin repair itself and stave off wrinkles. Bottom line, it's one of the best things you can do for glowing skin over the long term.
  • Consider using a lighter moisturizer during the day. If you're prone to breakouts, save the heavy cream moisturizer for nighttime and use a light or gel moisturizer during the day.
  • Don't forget your neck and décolletage. These areas can get super dry and irritated if you never moisturize them.
4. Exfoliate once a week.
If your skin tends to be dry and flaky, a weekly exfoliation can clear out dead skin cells. Find an exfoliant that has a super fine grain, or make your own at home using oil and fresh coffee grounds or sugar, and don't rub it roughly into your skin - use light pressure and gentle motions.
5. Protect your skin from the sun.
Avoid leathery, tough skin by applying a light sunscreen every time you plan to be outside. The lack of sun damage will keep your skin dewy and supple for years to come. Remember, it only takes 15 minutes to get a sunburn, so be prepared.
  • Stick to SPF 30 - anything higher doesn't have much more benefit.
  • Search the makeup aisle for spray-on sunscreens that are light and dry.
  • Use a foundation or tinted moisturizer with sunscreen, so your face is already covered.
6. Mask it.
Use a clay mask to soften and firm skin.
7. Highlight.
After applying foundation, use a subtle highlighter to give the skin a dewy, healthy glow in all the right places.
1. Consider a salicylic acid face wash.
Some anti-acne face cleansers contain salicylic acid, which kills the bacteria that can cause acne.
  • To prevent drying out your face, start using a salicylic acid wash only in the mornings and see if that's sufficient. If you still need more help, use it at night as well.
2. Use spot treatments.
There are several products that you can dab onto active zits to reduce redness and kill bacteria. Two of the most popular are salicylic acid gel and benzoyl peroxide cream.
  • For extra help, try using both formulations.
  • Be aware that benzoyl peroxide can bleach hair and clothing.
3. Prevent acne before it starts.
Here are some small daily-life hacks you can use to prevent pimples before they happen:
  • Change out your pillowcase every four or five days. A fresh, bacteria-free pillowcase can stop your skin from erupting overnight.
  • Keep your hands off your face. If you tend to rest your chin in your palm, or you're constantly fussing with your face, stop. The oils and bacteria on your hands can cause breakouts, even in small amounts.
  • Tie your hair back while you sleep. If you have long hair, keep it off your face while you rest. Braid it back, and use pins or a headband to keep bangs off your forehead.
  • Get your beauty rest. Stress can lead to breakouts, so make sure you're well-rested and calm.
  • Change your birth control. Some oral contraceptives containing estrogen can calm down regular breakouts. Ask your doctor if this is the right choice for you.
4. Do not pick or pop pimples.
Doing so can make the infection worse and lead to permanent scarring.
5. See a dermatologist.
If you can't get the problem under control by yourself, visit a doctor. He or she can prescribe serious treatments such as Accutane, Retin-A or red-blue light treatments.
1. Work out.
Cardio is what will give your skin that glow because it stimulates blood flow. It's also healthy for your body and will make you stronger.
2. Drink up.
Aim to get 8 glasses of water a day. The water will clear your skin and make it glow because it makes it easier for your body to flush out toxins quickly.
3. Eat a healthy diet.
You are what you eat, and incorporating healthy food like vegetables, fruits, grains, and protein will help.
  • Omega 3 Fatty Acids found in fish and walnuts is especially beneficial to your skin.
  • Vitamin C will help existing pimples heal faster, so eating a few servings of things like citrus fruits will help.
  • Eat fiber-rich foods (fresh vegetables, nuts, fruits - all with skins on) to help keep a fine balance and to be regular, not sluggish, in the gastrointestinal area. You may look and feel tired and sickly (headache and abdominal complaints), if you do not have regularity of elimination/movements once or more every day.
  • Try to consume less than 45g of sugar on a daily basis.
  • Cut down on salty foods. Eating too much salt can make your face look bloated.
  • If you're worried you aren't getting enough of necessary vitamins and minerals, try taking a multivitamin.
  • Make sure you have a cleanser and moisturizer made for your skin type.
  • Have patience - you should see improvements in about two weeks.
  • Do not rub hard at your skin as it will break small blood vessels, stretch and roughen skin, cause peeling and be very unattractive.
  • Avoid rubbing eyes and do not rub ice under your eyes, as that will cause worse dark circles, not an improvement.
  • Never try to bleach the skin; it will dry, crack and burn skin and leave you with scars, and that's not good.
  • Cleanser
  • Toner (optional)
  • Moisturizer
  • Exfoliant (optional)
  • Sunscreen
  • Acne treatments
  • Healthy food
  • Water

    Face, 0 comments

Vegan Strawberry Oat Squares

   date: 2012-10-24 time: 21:05:00
Healthy Vegan Strawberry Oat Squares with Homemade Jam (16 squares)
 3 ½ dl (1½ cups) regular oats
 2 dl (1 cup) whole-grain flour
 ½ tsp baking soda
 ½ tsp sea salt
 1 dl (½ cup) brown sugar
 1 tbsp chia seeds + 4 tbsp warm water, mixed
 1 dl (½ cup) + 2 tbsp melted butter
 ½ dl (1/4 cup) pure maple syrup
 2 tbsp almond milk
 1 tbsp sesame seeds (for topping only)
 5 dl (2 1/4 cups) chopped strawberries, chopped into 1 centimeter (½ inches) pieces
 3-4 tbsp brown sugar
 1 tbsp chia seeds
Preheat oven to 175 C (350 F). Line a square pan with parchment paper and oil the sides of the pan and base. In a medium sized pot, add the chopped strawberries and sugar. Heat over low temperature until the strawberries begin to sweat and it gets a bit watery. Once it heats down a bit, add in the chia seeds, and stir well. Bring to a boil and then simmer over low to medium heat for at least 10 minutes. Once it has thickened a bit, remove from heat and cool for 10 minutes. You may also add arrowroot powder to thicken it up more if desired. In a small bowl, mix the chia seeds with the water and set aside. In a large bowl, mix the oat base dry ingredients: oats, flour, brown sugar, baking soda and salt. In a small bowl, mix the melted butter, maple syrup, almond milk and the chia-mix from before. Stir well. Add the wet mixture (reserving 1 dl [½ cup] of the mixture) to the dry and mix well, using hands if necessary. Pour the oat mixture onto the square pan and press down with fingers. Use a pastry roller to smooth out if desired. Pour on strawberry mixture and smooth out. Now sprinkle on the reserved 1 dl (½ cup) oat mixture and sprinkle on 1 tbsp of sesame seeds. Bake for approximately 30 minutes. Allow to fully cool for at least 30-40 minutes before gently removing from pan. Slice in 16 squares and then store in a container in the fridge to keep firm.
Recipe from this blog.

    Dessert,     Snacks, 1 comments

Weight Loss Basics

   date: 2012-10-24 time: 18:26:00
This is the question I recieve most often. With all the tips, tricks, diets, and plain old misinformation out there it can be hard to know where to begin! This is my attempt at explaining the basics to successful healthy weight loss. I'm going to include EVERYTHING I know, and everything I've been asked in this post. I'm sorry it's such a novel, but I promise it will be worth the read.
Before you start this journey, I hope you'll take a moment to stop and love yourself and your body. This is the only one you have, and the only one you'll get. Please treat it well through this process! That's the biggest piece of advice I have. Wanting to change your body doesn't mean you need to hate the one you currently have. You are beautiful now, and you'll be beautiful when you reach your goal.
First I want to talk about the superficial/aesthetic reasons people lose weight. Sculpting the body you want is awesome! But there are some things that are unrealistic or impossible for some bodies. Things like thigh gaps, or how much your collar and hip bones show are all based on the way you're built. You can't change your skeleton. It's important to keep the image in your head of your personal best body, not someone else's.
A realistic goal for weight loss is between 1/4 - 1 kilogram (½ - 2lb) a week. More than 1 kilogram (2 lb) a week is generally not recommended. This rate of weight loss helps preserve muscle mass and is easier to maintain in the long run. This can be achieved through cutting calories, exercise, or both.
A realistic goal weight depends on your height and frame. You can find a good chart here.
If you are giving yourself a deadline, make sure to give yourself room for mistakes. You may backslide. Bumps in the road happen. Almost everyone who tries to lose weight has an off week every so often. Just remember to KEEP GOING and don't give up!
Ladies, (and gentlemen!) start your calculators.
First we're going to calculate your BMR (Basal Metabolic Rate). This is the base amount of calories your body needs to function.
  • Use the following formula:
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
You can also use this online calculator.
  • Next, we're going to factor in your activity level.
If you are sedentary (You spend most the day in a chair): BMR x 20 percent
If you are lightly active (You walk around a lot during your daily activities): BMR x 30 percent
If you are moderately active (You exercise most days a week): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training): BMR x 60 percent
  • Now, add that number to your BMR.
This is the number of calories you need to eat each day to maintain your current weight.
Multiply this number by 7. This is how many calories you need per week to maintain your current weight.
Now you're going to take that weekly number and subtract 3500 from it. Now divide it by 7.
This is the number of calories you should eat each day to lose ½ kilogram (1lb) a week. For 1 kilogram (2lb) a week, subtract 7000 instead of 3500.
Eating too few calories will kill your metabolism and work against you.
I highly recommend making yourself a meal plan. It doesn't have to be anything fancy or complicated! Just a quick write up of what to buy and eat for the week will help you keep on track. With a meal plan, you're less likely to stress and abandon your diet/lifestyle change mid-day because you just want to grab something to eat quickly. You'll also have less days where you lose track of how many calories you've had until right before dinner... and realize you only have 200 left (On those days, eat a full dinner anyway. Shit happens and you should eat when you're hungry).
Most of your food should come from the perimeter of the grocery store. Tons of produce, lean meat, fish, and some dairy/eggs. You'll also want to include whole grains, beans, and nuts.
Try and choose options with the least amount of processing. The more ingredients you can pronounce or recognize, the better. The one with the least amount of calories isn't always the healthiest!
Avoid canned foods when you can. These have HUGE amounts of sodium and a lot of the nutritional content is destroyed in the canning process. Plus, they lose another 10-20% of the nutritional content on top of that each year that they sit in the can. If money is an issue for fresh produce - check out the frozen aisle before buying canned. Many packages are flash frozen soon after harvest keeping them fresh and retaining most of their nutritional content.
Breads, rice, pasta, cereal, etc. should all be whole grain. Think brown > white. 'Multi-grain' doesn't always mean 'whole' - be careful of that!
Foods labeled 'all natural' aren't always healthy. There is no real definition or guideline about what can be labeled all natural. When you see it, assume it's bullshit.
Don't drink your calories. Unless you're having a hard time meeting your daily intake, avoid juices and sodas. Water is your new best friend. Drink at LEAST eight 2,5 deciliter (8oz) glasses of water a day, even more if you're working out hard.
Avoid diet pills. They're not worth it, and you won't get any extra results from them. That extra money is better off being put toward going organic, or a new blender, or a new pair of pants when you go down a size.
You can eat several small meals a day, or have 3 meals a day with snacks. No matter how you go about it, make sure you're not starving yourself! If you're hungry, eat. When you make yourself go hungry, you're more likely to binge and eat far more than you would have had if you would have eaten in the first place.
A good rule of thumb when making a meal is to try and keep it 1/2 fruits/veggies, 1/4 protein, 1/4 grain.
An awesome tool when thinking about portions is WebMD's portion size plate. It's easy, interactive, and gives you a good idea about what one serving looks like.
For tracking calories taken in and calories burned, MyFitnessPal is fantastic and easy to use. I highly recommend it. Plus it has a huge community of people who are looking to lose weight too.
Take time to look up recipes, cook, and find things you enjoy eating. Don't make the mistake of just tolerating foods you think will make you lose the most weight then switching back to the old diet when you hit your goal. If you want the changes in your body to be permanent, the changes in your diet needs to be permanent.
Exercise is SO important to healthy, permanent weight loss. Besides the obvious health benefits, exercise will keep you burning more calories through the day and you won't lose muscle mass (as you will with cutting calories alone). You will sleep better, feel better, and be all around happier with regular exercise.
There are two types of exercise you should incorporate into your routine: Cardio and Strength. 30 to 60 minutes of total exercise 5 times a week is a good amount to shoot for. If you're a beginner, just do as much as you can and work yourself up. Remember to give yourself at least one rest day.
  • Cardio
Cardio is basically anything that gets you breathing hard and gets your heart rate up. This can include running, biking, swimming, rowing, jumping rope, kickboxing, skating, playing sports, dancing, hiking, power yoga... the list goes on and on. Find something you really enjoy doing!
  • Strength
Hold up, ladies. Don't think that strength training is just for the men. The more muscles you have, the higher your metabolism is. That means you burn more calories through the day when you're not working out. Strength training is what gives you sexy, lean muscles and a perkier butt and boobs. You will NOT - I repeat NOT - end up looking like a ripped muscle man from lifting weights. Even really heavy ones. Though not all strength training includes weights. Start with a routine that works all muscle groups. If you're not sure what to do, check out these links: Best Arm ExercisesBest Ab ExercisesBest Thigh Exercises.
You can also do a DVD workout plan. Things like the 30 Day Shred, Insanity, PX90, etc. are all home workout programs that have given lots of people great results.
Joining a gym is great because you are usually given an opportunity to learn from a trainer when you join. They'll go over how to use machines properly and safely, show you the starting weight/pace that's right for you, and answer any questions about a workout. Depending on the gym, you'll also have access to group classes, a pool, steam room, and even sometimes a hot tub.
If you are very overweight, have old injuries, or weak joints, don't despair! Low impact workouts are for you. Things like walking, step aerobics, swimming, zumba, cycling, using an eliptical machine, rowing machine, yoga (especially aerial yoga), or pilates are all low impact and easy on the body while still burning calories.
Remember to warm up before a workout to avoid injury, and cool down after to avoid being sore. The longer you cool down, the more your body is able to recover, the less sore you'll be the next day. You can do this by walking, stretching, and getting a massage. Drinking lots of water will help too!
Lastly, keep in mind that the one thing exercise can't do is make you lose fat in one specific area. When we lose fat, we lose it all over or nowhere. We can't spot reduce!
Make a MyFitnessPal account. It has a huge community full of other people trying to slim down and get healthy too. You can use it to track calories eaten and burned, your total weight lost, and inches lost! You can add other users as friends and see what they're doing on your homepage. 
Make an instagram account dedicated to your weightloss/health journey. Fill up with motivation. Follow other people who do the same thing. The biggest part of this community are so accepting and supportive of people with all body types and weights. It doesn't matter where you're starting as long as you're starting! DO IT. This is what helped me the most, and is still helping every single day.
Track not only your weight on the scale, but the inches around your waist, arms, legs etc. The scale doesn't always show the whole story. Remember that ½ kilogram (1lb) of muscle takes up less space than ½ kilogram (1lb) of fat. As you gain muscle, you shrink! But it may not always show on the scale.
Celebrate your non-scale weights just as much as you celebrate your scale weights. Your measurements, your flexibility, the number of reps/sets you can do, the amount of time you can run before you have to stop, how fast you can run a mile, even being less out of breath when you walk upstairs than you used to be is still a success and it's worth noticing and being excited about!
Make yourself small rewards for goals. Give yourself a few goal weights if you have a lot of weight to lose. Go shopping, get ice cream, take a trip, get your car detailed... whatever! Work towards something.
Write yourself a letter when you're feeling extra pumped and motivated. Tell yourself how awesome you feel, remind yourself why you're doing this. Include health reasons, non-aesthetic reasons, and physical reasons as to why you want to finish this journey. Pull it out anytime you feel like you want to give up.
LET YOURSELF HAVE TREATS. Eating healthy and losing weight doesn't mean the end of sweets. It just means eating them in moderation. Don't keep what you can't control yourself around in the house, but don't deprive yourself of them completely. Take yourself (and a friend!) out for a scoop of ice cream. Have a slice of pizza. Or two! It's fine to indulge every once in a while. If you're sitting around thinking about all the things you miss and aren't allowed to have anymore, you're likely to not want to continue.
Have a workout buddy. Having someone to help pass the time while you workout and push you to keep going is great motivation. Plus, nobody wants to be the one to call the other day and say they don't feel like working out today.
Keep it small and simple at first. Don't overwhelm yourself with new changes.
If you have to, weigh yourself once a week, and only once a week. Weight tends to fluctuate like crazy through the week. If you weigh yourself every day, you'll go crazy. On the day you weigh, try to do it when you wake up, after you use the bathroom and before your shower. You'll have a more accurate idea of how much fat you're losing this way. But never ever trust the scale. I truly do recommend to only go by measurements.
As you lose weight and your clothes get looser, donate them! You'll feel great helping clothe others, and it can be kinda like a funeral for clothes that you won't ever be fitting into again!

Okay, that's all. WOW that's long. I hope you learned something if you actually had the patience to read the whole thing! Any questions, feel free to ask!

    General, 2 comments


   date: 2012-10-22 time: 21:44:32

I saw this today on another blog and I loved it. So I decided to give it a try, plus, all of you might get to know me a bit better.


1. Were you named after anyone?
I doubt it. I'm not sure though, but I always ask these wierd questions to my parents and I think they would have told me that, SO TO MAKE A SHORT STORY LONG NO I'M NOT NAMED AFTER ANYONE.

2. When was the last time you cried?
This is like really wierd because I never cry but I guess that I sort of just let everything I've carried for so long out because I cried like really bad yesterday and I never do that otherwise OKAY YOU KNOW???

3. Do you like your handwriting?
Like, sometimes I hate it like it's really awful and other times I think to myself WOW I AM THE MASTER OF HANDWRITING so it really changes fast you know???

4. What is your favorite lunch meat?

5. Do you have kids?

6. If you were another person would you be friends with you?
Yes. Mostly because I'm hilarious. I am right??? RIGHT???

7. Do you use sarcasm a lot?
It's my native language, duhh???

8. Do you still have your tonsils?
I mean I haven't checked since yesterday but they would never disappoint me so of course they're there what a dumb question.

9. Would you bungee jump?
WOULD??? I WILL!! So now you know what to buy me for my birthday IT'S 25TH OF MARCH BTW. Thanks in advance xxXX

10. What is your favorite cereal?
I'm not a big fan of cereal really, I mean they're just there, so nothing - but if I really had to choose I would say Allbran probably.

11. Do you unite your shoes when you take them off?

12. Do you think you are strong?
Mentally - NO I'M A PHYSCHO ----- PHYSICALLY - yeah you wanna fight me???

13. What is your favorite ice cream?
BEN AND JERRYS COCONUTTERLY FAIR, I have a relationship with coconut btw if you didn't know and WE LOVE EACH OTHER VERY MUCH thanks for asking.

14. What is the first thing you notice about people?
They way they act around people. If they're socially awkward WELCOME TO THE CLUB BFF, if they try to act like someone they're not I'm like bye.

15. Red or pink?
I would say pink because red is in pink BUT I just remembered that pink is in red too so omg this is a hard decision.

16. What is the least favorite thing about yourself?
How I always overthink everything and THAT I CAN NOT BE AT SEVERAL PLACES AT ONCE I mean like is there something wrong with me???

17. Who do you miss the most?
I miss my instagram friends even though I've never met them BUT YOU'RE STILL AWESOME AND WE ARE BEST FRIENDS ANYWAY JUST SO YOU KNOW.

18. What is the nutrition or fitness strategy that you need to work on the most?
To restrict my CHOCOLATE INTAKE omg I'm literally having a love love love marriage with my chocolate, PLEASE DON'T TELL COCONUT HE WILL BE VERY ANGRY AND HE WILL HIT ME and you don't want to hurt me do you???

19. What color shoes are you wearing? 
I don't know if I'm wierd but I'm in my bed and I don't wear shoes inside only sometimes but now I don't so.

20. What was the last thing you ate? 
Pistachio dark chocolate YUM.

21. What are you listening to right now?
Wow thank you I totally forgot to put my ear buds in NOW OMG THIS IS AN AMAZING MOMENT WHAT WILL THE RADIO PLAY FOR ME???


Can you guess??? No I'll just tell you it's SILHOUETTES - AVICII

22. If you were a crayon, what color would you be? 
No other choice here than PURPLE because when you were a kid you always thought to yourself 'I need a blue crayon now' and then you picked a blue but then you got like really mad because it was purple and now my story is done.

23. Favorite smells?
LILY OF THE VALLEY because that reminds me of when my grandmother and I were picking those to put on my great grandfathers grave and yeah I just really love the smell and then of course let's not forget about the smell of FRESHLY WASHED CLOTHES. OMG OMG I'm getting really excited just by thinking of that smell am I crazy or something???

24. Who was the last person you talked to on the phone?
My daddy.

25. Mountain hideaway or beach house?
Beach house!!

26. Favorite sports to watch?
I don't really enjoy watching sports but I guess football's okay???

27. Hair color?
I would say lavender but I presume you meant my haircolor SO blonde(???)

28. Eye color?
Too brown.

29. Do you wear contacts?
No, my sight is great and I'm THANKFUL FOR THAT thank you mom and dad.

30. Favorite food?
I hate this question like do you think I would discriminate all amazing food out there by only saying one WELL YOU THOUGHT WRONG okay???

31. Scary movies or happy endings?
I don't enjoy this question.

32. Last movie you watched?
Bröderna Karlsson, I can only imagine what that looks like to all non-swedish people, MOHAHA.

33. What color shirt are you wearing? 
I'm wearing no shirt omg I'm a dirty hoe, SORRY MOM AND DAD.

34. Summer or winter?

35. Hugs or kisses?
All my kisses were awkward so HUGS omg.

36. Favorite dessert?
Something we in Sweden call KLADDKAKA, yeah that's right try to pronounce that correctly not that easy is it???

37. Strenght training or cardio?
Strenght training BUT I LIKE CARDIO TOO wow I never thought I would ever write that I'm proud now and I deserve an award.

38. Computer or television?
WHY U PUT PRESSURE ON ME??? I can't decide things like these omg what do you expect from me???

39. What books are you reading now? 
I'm a person who's reading like 11 books at the same time so I'm not gonna write them all because I don't even know their names.

40. What is on your mouse pad?
I do not own something like that???

42. Favorite sound?
The ocean when I'm abroad OMG.

43. Rollling Stones or Beatles?
ROB. See what I did there??? No me neither so don't worry you're doing fine TAKE IT EASY BABE.

44. What is the farthest you have been from home?
I'm home when I'm far from "home" so I do not know???

45. Do you have a special talent? 
I'm really funny???

46. Where were you born?

47. Where are you living now?
In a tiny little place that no one knows of OMG I'M SO MISCHIEVOUS FOR NOT TELLING YOU.

48. What color is your house?

49. What color is your car?
I own no car???

50. Do you like answering 50 questions?
Yeah but you don't like me now I'm so sorry I got carried away am I forgiven???

    Q/a, 1 comments


   date: 2012-10-22 time: 16:35:10
IF YOU WANT ABS...do front squats!
1. Great quad workout:
The front squat is an excellent movement to get bigger, stronger quads - probably the best exercise there is. Because you're position is more upright, it emphasizes the quads more.
2. Stronger core:
Because you're holding the weight in front of your body, and you must remain upright your entire core gets a great workout trying to stabilize the weight and keep you upright. If you find you're leaning forward a lot when you back squat, you'll quickly get stronger and fix this problem if you switch to front squats for a while.
3. Improves your technique:
Because the bar is placed in front of you, on your shoulders, the front squat is a lot like other exercises and strengthens the "base" of those lifts/presses. Power Cleans, Overhead Presses, Overhead Squats, etc. all share the same "starting" position as the front squat. Getting stronger and more comfortable with Front Squats will help you in those exercises too.
4. More natural spine position:
You're more upright with the front squat. Your spine is in a more neutral "straight" position. This combined with the fact you're lifting less weight is healthier for your spine in the long run.
5. Much better for your lower back:
Most people have lower back problems and back squats aggravate these conditions. But because your upper body is mostly upright (instead of leaning forward like in a back squat) there's less force on your lower back.

    Exercise, 0 comments

How much exercise do you REALLY need?

   date: 2012-10-22 time: 16:21:21
To increase cardiovacular fitness levels?
20 minutes, 2-5 times a week.
To lose weight?
20-30 minutes, 3 times a week.
To tone up?
2 sets of 15 reps, 2 times a week.
To maintain fitness/weight?
20-40 minutes, 3 times a week.

To increase flexibility?
5-10 minutes, every day.

    Exercise, 0 comments


   date: 2012-10-21 time: 22:38:09
Okay I'm more than soooo sorry right now because I've been unactive here for two days (it is two days, right?) but I've been having personal struggles and all of you who's following me on instagram knows what it's all about. I haven't got enough words in my vocabulary to express my feelings for all of my lovely, amazing, gorgeous, beautiful and overall breathtaking followers. You make me smile even when all I want to do is cry. I don't deserve your love. I really don't but I'm so blessed to have all of you in my life, and I don't even want to think about how I would manage to keep going if I hadn't created that account on instagram that day in July this summer. You're officially my angels, and I love you preciously. DON'T EVER LET ANYONE BRING YOU DOWN, AND IF YOU WANT TO TALK I'M ALWAYS HERE NO MATTER WHAT, OKAY? Just to really clarify that I will now write down all of the places you can personally reach me at without anyone else seeing it.
KIK: my_way_to_fitness
Facebook (ugh, please don't choose this alternative, I really am against facebook): CLICK HERE
Mail: aleshandrak@gmail.com
Tumblr: http://my-way-to-fitness.tumblr.com/
There's probably more but at the moment I can't think of any. Stay strong. Seriously. And remember that me, Alexandra, the kid on the picture who gives you a look as if you're fucking stupid even though you really aren't, loves you. I really really do.

    Personal, 0 comments

Q/a - 19/10

   date: 2012-10-19 time: 19:16:00
1. Haha, kan tyvärr inte ta åt mig av de fina orden eftersom det inte är jag på bilderna. Ska tänka över dina förslag!   Tack, vad kul att du uppskattar bloggen! Kramar till dig med och tack återigen! 
2. Find an alternative. Or if it's just the taste your obsessed with, try adding unsweetened cocoa powder to oatmeal, yoghurt and so on. And if you really need chocolate, like me (haha), try to at least have one with over 70% cocoa. I even love dark chocolate more than milk chocolate which was my favorite before! Plus, dark chocolate has a numerous of benefits, so, could it get any better?
3. Stop it. Really. I can't handle comments like this! If you could only see me right now, I sit here like: 
and don't know how to react, because you're so incredibly stunning.
4. Med översättningsverktyget i menyn 
5. You can use it to whatever you like! Smoothies, straight from the jar, stirred into oatmeal/yoghurt/ricotta/cottage cheese, on bread, eaten together with fruit, used when baking, etc. The list could go on for eternity. It's your imagination that puts a stop to it!
6. Kolla in det här inlägget jag skrev för ett tag sedan, där står det hur man gör. Kom ihåg att om du rör på dig behöver du fler kalorier, resultatet av den uträkningen är endast de kalorier som kroppen gör av med genom att hålla igång alla organ i kroppen, alltså mekanismen som gör att du kan fortsätta leva. Det är alltså absolut minimum du bör få i dig. Om du inte orkar räkna ut så kan du bara skicka din längd, vikt och ålder till mig så kan jag räkna ut åt dig! 
7. Hey gorgeous! Thank you heaps! I've made it myself in Photoshop 
8. Nej, sorry. Om du inte orkar läsa på engelska/inte står ut med översättningen så kan jag faktiskt inte hjälpa dig. Den här bloggen kanske helt enkelt inte passar dig. Som du sa innan så är du ju "ny" här, så det kan du ju förstås inte veta, men jag har redan sagt att jag har så pass många icke-svenska läsare så det lönar sig inte. Och så tycker jag att det är superkul att skriva på engelska eftersom jag blir bättre och bättre och lär mig mer och mer för varje inlägg! Hoppas du inte tar det fel fina du! Du får jättegärna stanna, men jag kan inte göra något åt saken.. Ha det bra 

    Q/a, 1 comments

My tips for eating out at a restaurant when trying to stick to your diet

   date: 2012-10-18 time: 18:45:00
If this is cheat meal, then obviously some of these things may not need apply.
 Don't go starving. You are less likely to choose the greasiest, most unhealthy thing on the menu if you don't go to the restaurant ravenous. Have a small snack consisting of protein about an hour or so before you leave.
 Avoid the bread basket or chips and salsa. It's easy to mindlessly fill up on the empty carbs before your meal even arrives. The chips and bread can add hundreds of calories to what could have been a low-calorie night out.
 Skip the appetizer. As with the bread basket, it can add hundreds more calories and probably a lot more UNhealthy fats and simple carbs to what could be a healthy night out. If you do pick an appetizer, choose something that isn't fried or packed with things like full fat cheeses.
 If you order a salad before your meal, be aware that while most side salads ARE low in calories (if they aren't littered with nuts, dried fruit, cheese or croutons)...most dressings are LOADED with sugar and fat. Avoid creamy dressings like ranch, blue cheese and thousand island. Choose vinaigrettes instead. While vinaigrettes can still be high in calories, fat and sugar, they are the "safer" choice.
 The above-mentioned guideline about side salads applies to regular salads as well. A lot of people assume if they order a salad, they are choosing something healthy and relatively low in calories. Think again! Most salads can pack more calories, sugar and fats than a burger and fries combined! Things like dried fruit, nuts, full-fat cheeses, croutons and other toppings will make what was originally a low calorie, low fat, low sugar bowl of lettuce/spinach and turn it into a mound of calorie overload. This doesn't mean you shouldn't order a salad, it just means you should be aware that you are not necessarily choosing something that will work with your daily macros/calorie intake.
 Avoid ordering foods that have any of these words below them: breaded, battered, crispy, crunchy, crusted, buttered, cheesy, country-style, creamy, glazed, gooey, honey-dipped, melted, smothered or fried. These are all extremely good indicators of un-healthy-, fat-, carb- and sugar-loaded junk!
 Look instead for options that contain the following: baked, broiled, roasted, fresh, multi-grain, broth, seared, poached, grilled, sautéed, spiced, and steamed.
Don't be afraid to ask the server for the nutrition facts menu. This way you can see an even more specific choice! You can also scope out substitutes for some of the ingredients and/or sides that your meal comes with!
 Also, don't be afraid to ask for things on the side! Dressings, marinades, high-calorie toppings and adders, syrups and other extras can be more easily controlled if you can put them on yourself! Don't add salt! I can almost GUARANTEE whatever you wind up ordering will likely come loaded with salt.
 Restaurants are notorious for WAY overdoing the portion sizes. Save half or more of your meal for later! That way you can get two or more meals out of it! You can ask the server to pack half of it up before it even gets to your table (or if you have the will-power, eat half and ask for a to go box after).
 Also, consider ordering something to split with a friend, family member or significant other! That way you don't have to worry about carrying the leftovers home and you can both enjoy a lighter dinner!
 Lastly, skip dessert. You'll be glad you did. Some single slices of cheesecake and other goodies can pack more than 1000 calories!!!
While you might be thinking "I don't want to be annoying by asking for all kinds of ingredients on the side"...don't. If the restaurant had been smart enough to provide healthier options, they wouldn't have had to worry about people ordering substitutes and giving special instructions. In addition, remember that many people with severe food allergies also must ask the server to have the food prepared sans their allergen! Don't be shy about speaking up! If it's a first date or something, I might understand the hesitation...but even still...don't be afraid to ask nicely for what you want!

    Nutrition, 2 comments

Quinoa Black Bean Salad with Roasted Sweet Potatoes

   date: 2012-10-17 time: 21:48:02
Quinoa Black Bean Salad with Roasted Sweet Potatoes 
 6 dl (2 ½ cups) quinoa, cooked
 2 medium sweet potatoes
 1 can black beans, drained
 2 tbsp maple syrup, divided
 2 tsp thyme
 2 tsp rosemary
 1 tsp nutmeg
Preheat oven to 175 C (350 F). Peel and slice the potatoes. In a bowl, drizzle 1 tbsp maple syrup on the potato and sprinkle the thyme on top. Bake for about 20 minutes, until fork tender. Cook the quinoa according to the package instructions. In a colander, rinse the black beans then combine the black beans and cooked quinoa. Add in the nutmeg and rosemary and stir. When the potatoes are roasted, add to the bowl and drizzle remaining maple syrup on top.
Recipe from this blog.

    Salad, 1 comments

Almond Butter

   date: 2012-10-17 time: 19:24:21
A lot of you guys wanted the recipe for the almond butter I made this morning, so here you go! There's no "real" recipe really, you just dump some almonds in a food processor, and process away...simple as that! The awesome thing about this is that it's the same process to make any kind of nut butter - peanut butter, cashew butter, walnut butter, - even seed butters like sunflower seed butter and pumpkin seed butter!
Almond Butter (filled up about half of the glass jar you see on the last two pictures)
 200 g almonds
 optional: seasonings of different kinds; olive oil, salt, honey, gingerbread spice, etc.
If you want a really "nutty" almond taste, I highly recommend roasting the almonds at 175 C (350 F) for about 10-15 minutes first. Roasting helps to release their oils and really brings out their nutty flavor. And your kitchen will smell amazing! You'll know they're done when they're a little darker and the smell fills your kitchen. Let them cool, then throw them into your food processor. Turn it on and let it go for a while. First, it'll chop up the almonds. Then, it'll turn to a fine powder. You'll have to keep stopping to scrape down the sides, then start again. Then, the almonds will finally start to clump up. Keep scraping, then processing, scraping, then processing... Soon enough, it'll start to roll onto itself. Keep going! Then, finally you'll see the oils burst and your ball will be shiny and smooth. But keep going. The consistency will then turn smooth and creamy, and at this point you can taste the butter. If you like it, it's done! Otherwise you can go on and add in some extras for flavor. I added a dash of salt and some honey, and mine turned out PERFECT! Totally smooth, totally spreadable, and just perfect for my taste. Just store it in a glass container and keep it in the fridge where it should last for up to two weeks.

    Nut butters and spreads, 1 comments

Brie, Pear and Arugula Panini

   date: 2012-10-17 time: 11:09:00
Brie, Pear, and Arugula Panini (serves 4)
 8 slices rustic bread
 4 tbsp olive oil
 225 g brie, cut into thin slices
 2 large pears, cored and sliced
 salt and freshly ground pepper to taste
 85 g baby arugula
Heat a panini machine or a ridged grill pan over medium heat. Brush the bread slices on both sides liberally with olive oil, then layer the brie on the insides of the bread. Sprinkle with a little salt and pepper. Divide the pear slices amongst the bread, and top one side of each sandwich with arugula. Fold the sandwiches together and place in the panini machine or on top of the preheated ridged grill pan with a heavy skillet (such as cast iron, or a skillet with a can in it) on top. Lower the heat to medium-low and cook the sandwich until the brie is fully melted and the bread is golden, 3-5 minutes per side. Serve immediatly while the cheese is still warm.
Recipe from this blog.

    Bread, 0 comments

*Body beautiful, body healthy* formula

   date: 2012-10-17 time: 10:48:49
Genes play a role in your physical appearance. The shape of your nose, the width of your shoulders, the fullness of your lips and virtually every physical detail are yours thanks to your parents.
No amount of exercise will reshape your body without appropriate nutrition. The blistering fuel from superior foods such as complex carbohydrates, lean protein, fruit and vegetables melts away fat and soon your muscular definition comes sharply into view.
You can make improvements to your genetic package by making improvements to your outward appearance. A thick waist can be trimmed down to a slimmer version; a saggy backside can benefit from uplifting resistance training and cardiovascular exercise; skinny legs can be enhanced by doing specific weight-training exercises to build them up.

    General, 1 comments

How long will it take for the results to come?

   date: 2012-10-16 time: 22:11:00
I'm asked literally every day how long it will take to see results.
The truth is...it depends. It depends on where you're starting with your own fitness level...it depends on how intensely and INTELLIGENTLY you're training (length of time is less important than how hard you're pushing yourself), it depends on how well you're eating, it depends on how much water you're drinking, the supplements you're taking, the amount of sleep you're getting and how much stress you're allowing to effect you.
Want to see results in a short amount of time without going to harmful extremes? Here are my tips:
 Lift heavy weights.. or even moderate ones. If you want your muscle-building or "toning" results to take YEARS instead of months, by all means stick to the little 3 pound beauty bells. If you want results withing MONTHS or in some cases even WEEKS, lift heavy. Challenge yourself. Start with a weight you can lift for 8-12 reps with proper form. If you can do more than 12 reps, the weight is too light.
 Eat CLEAN.. stop kidding yourself. I say that bluntly because many women (I myself am guilty) try to convince ourselves that things we do are okay or healthy. Those 100 calorie snack packs? They're not good for you and they're not doing your waistline any favors! Throw out the packaged, processed, junk food and stick to clean, natural, wholesome foods. You'll feel energized, healthy, and your body, skin and attitude will GLOW.
 Drink about 2 L water a day.
 Stop drinking alcohol! If you're serious about your health and fitness, this won't be an issue.
 Try to get your 8 hours of sleep.
 Keep stress levels low by finding ways to relax; meditation, yoga, bubble baths. When you're stressed, raised cortisol levels contribute to abdominal fat storage and can make your health and fitness goals slow considerably.
 Stay positive, there will be bumps in the road. You will make mistakes. But every time you "give up" you have to start over and it just sets you back more time. If you mess up a meal, fix it the very next meal!

    General, 0 comments

Losing weight the healthy way has numerous benefits

   date: 2012-10-16 time: 19:11:17
A couple of benefits: 
 The weight will stay off. Your body has time to adjust to your new lifestyle. When you lose weight the unhealthy way, it won't stay off very long. Losing weight the healthy way is more permanent!
 If you lose weight the healthy way you have no chance to suffer from vitamins deficiencies or other deficiencies, being exhausted and/or other complaints, dehydration, etc.
 It doesn't weaken your immune system.
 When you eat healthy and versatile, your metabolism won't slow down. That way you keep burning calories.

    General, 1 comments

Quinoa Collard Wraps

   date: 2012-10-15 time: 23:00:23
Quinoa Collard Wraps (makes 4 wraps)
 8 large collard greens leaves - washed and dried
 4 3/4 dl (2 cups) quinoa - sprouted or cooked
 1 tbsp sesame tahini
 freshly squeezed lemon juice
 2 dl (1 cup) roughly chopped carrots
 1 tbsp freshly grated ginger
 1 small shallot - chopped
 1 tbsp of miso paste
 1 tsp honey
 3 tbsp brown rice vinegar
 1 tbsp sesame oil
 1/4 tsp sea salt
 4 3/4 dl (2 cups) of grated raw beets
 1 avocado - peeled, pitted and sliced
 2 dl (1 cup) sprouts or microgreens
Cut the end stems off each collard leaf and shave down the stalk, making it the same thickness as the rest of the leaf. Mix tahini and a bit of lemon juice into the quinoa, set aside. Combine carrots, ginger, shallot, miso paste, honey and vinegar in a food processor until smooth, adding sesame oil and salt at the end. Using 2 leaves at a time, overlap them halfway to create a bigger wrapping surface. Place an even amount of carrot spread in each wrap. Top with quinoa, followed by beets, avocado and sprouts. Fold the collard sides over and roll tightly like a burrito. You can serve it immediatly or store in the fridge, wrapped, for about 2 days.
Recipe from this blog.

    Wraps, 0 comments

10 food additives to avoid

   date: 2012-10-15 time: 21:32:03

Food additives have been used for centuries to enhance the appearance and flavor of food and prolong shelf life. But do these food additives really “add” any value to your food? Food additives find their way into our foods to help ease processing, packaging and storage. But how do we know what food additives is in that box of macaroni and cheese and why does it have such a long shelf life? A typical American household spends about 90 percent of their food budget on processed foods, and are in doing so exposed to a plethora of artificial food additives, many of which can cause dire consequences to your health.

Some food additives are worse than others. Here’s a list of the top food additives to avoid:

Aspartame (E951), more popularly known as Nutrasweet and Equal, is found in foods labeled "diet" or "sugar free" and is aprox. 200 times sweeter than actual sugar. Aspartame is believed to be carcinogenic and accounts for more reports of side effects than all other foods and food additives combined. Aspartame is not your friend. Aspartame is a neurotoxin, known to erode intelligence and affect short-term memory. The components of this toxic sweetener may lead to a wide variety of aliments including brain tumor, diseases like lymphoma, diabetes, multiple sclerosis, Parkinson's, Alzheimer's, fibromyalgia, and chronic exhaustion, emotional disorders like depression and anxiety attacks, dizziness, headaches, nausea, mental confusion, migraines, and seizures. Acesulfame-K, a relatively new artificial sweetener found in baking goods, gum and gelatin, has not been thoroughly tested and has been linked to kidney tumors. Read more about the dangers of Aspartame here.
Found in/are allowed in: Diet or sugar free sodas, diet coke, coke zero, jello (and over gelatins), desserts, sugar free gum, drink mixes, baking goods, table top sweeteners, cereal, breathmints, pudding, kool-aid, ice tea, chewable vitamins, toothpaste, fruityoghurt, ice cream, confectionary, jam, marmelade, mustard, condiments.
High fructose corn syrup (HFCS) is a highly-refined artificial sweetener which has become the number one source of calories in America. It's found in almost all processed foods. HFCS packs on the pounds faster than any other ingredient, increases your low-density lipoprotein (LDL) ["bad"] cholesterol levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.
Found in/are allowed in: Most processed foods, breads, candy, flavored yoghurts, salad dressings, canned vegetables, cereals.
MSG is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and many restaurant foods. MSG is known as an excitotoxin, a substance which overexcites cells to the point of damage or death. Studies show that regular consumption of MSG may result in negative side effects which include depression, disorientation, eye damage, exhaustion, headaches, and obesity. MSG effects the neurological pathways of the brain and declutch the "I'm full" function which explains the effects of weight gain.
Found in/are allowed in: Chinese food (restaurant), many snacks, chips, cookies, seasonings, most Campbell Soup products, frozen dinners, lunch meats.
Trans fat is used to enhance and extend the shelf life of food products and is among the most dangerous substances that you can consume. Found in deep-fried fast foods and certain processed foods made with margarine or partially hydrogenated vegetable oils. Trans fats are formed by a process called hydrogenation. Numerous studies show that trans fat increases low-density lipoprotein (LDL) cholesterol levels while decreasing high-density lipoprotein (HDL) ["good"] cholesterol, increases the risk of heart attacks, heart disease and strokes, and contributes to increased inflammation, diabetes and other health problems. Oils and fat are now forbidden on the Danish market if they contain trans fatty acids exceeding 2%, a move that effectively bans partially hydrogenated oils.
Found in/are allowed in: Margarine, chips and crackers, baked goods, fast foods.
Studies show that artificial colorings which are found in soda, fruit juices and salad dressings may contribute to behavioral problems in children and lead to a significant reduction in IQ. Animal studies have linked other food colorings to cancer. Watch out for these ones:
Banned in Norway, Finland and France. May cause chromosomal damage and allergy-like symptoms on people who are especially sensitive. Syndromes may be hay-fever, hives and asthma.
Found in/are allowed in: Candy, cereal, soft drinks, sports drinks and pet foods.
Banned in 1990 after 8 years of debate from use in many foods and cosmetics. This dye continues to be on the market until supplies run out! Has been proven to cause thyroid cancer and chromosomal damage in laboratory animals, may also interfere with brain-nerve transmission.
Found in/are allowed in: Fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products, certain tradiotional sausauges and marmelades.
Banned in Norway and Sweden. Increases the number of kidney and adrenal gland tumors in laboratory animals, may cause chromosomal damage.
Found in/are allowed in: American cheese, macaroni and cheese, candy and carbonated beverages, lemonade and more!
Preservative used in wine-making and other processed foods. According to the food and drug administration (FDA), approximately one in 100 people is sensitive to sulfites in food. The majority of these individuals are asthmatic, suggesting a link between asthma and sulfites. Individuals who are sulfite sensitive may experience headaches, breathing problems and rashes. In severe cases, sulfites can actually cause death by closing down the airway altogether, leading to cardiac arrest.
Found in/are allowed in: Wine and dried fruit.
Sodium nitrate (or sodium nitrite) is used as a preservative, coloring and flavoring in bacon, ham, hot dogs, luncheon meats, corned beef, smoked fish and other processed meats. This ingredient, which sounds harmless, is actually highly carcinogenic once it enters the human digestive system. There, it forms a variety of nitrosamine compounds that enter the bloodstream and wreak havoc with a number of internal organs: the liver and pancreas in particular. Sodium nitrite is widely regarded as a toxic ingredient, and the US Department of Agriculture (USDA) actually tried to ban this additive in the 1970's but was vetoed by food manufacturers who complained they had no alternative for preserving packaged meat products. Why does the industry still use it? Simple: this chemical just happens to turn meats bright red. It's actually a color fixer, and it maked old, dead meats appear fresh and vibrant.
Found in/are allowed in: Hot dogs, bacon, ham, luncheon meat, cured meats, corned beef, smoked fish or any other type of processed meat.
Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are preservatives found in cereals, chewing gum, potato chips and vegetable oils. This common preservative keeps food from changing color, changing flavor or becoming rancid. Effects the neurological system of the brain, alters behavior and has potential to cause cancer. BHA and BHT are oxidants which form cancer-causing reactive compounds in your body.
Found in/are allowed in: Potato chips, gum, cereal, frozen sausages, enriched rice, lard, shortening, candy, jello.
Sulfur additives are toxic and in the United States of America, the Federal Drugs Administration have prohibited their use on raw fruit and vegetables. Adverse reactions include: bronchial problems particularly in those prone to asthma, hypotension (low blood pressure), flushing tingling sensations or anaphylactic shock. It also destroys vitamins B1 and E. Not recommended for consumption by children. The International Labour Organisation says to avoid E220 if you suffer from conjuctivitis, bronchitis, emphysema, bronchial asthma or cardiovascular disease.
Found in/are allowed in: Beer, soft drinks, dried fruit, juices, cordials, wine, vinegar and potato products.
An additive used to increase volume in some white flour, breads and rolls. Potassium Bromate is known to cause cancer in animals. Even small amounts in bread can create problems for humans.
Found in/are allowed in: Breads.

    Nutrition, 0 comments

Pumpkin Granola Bars

   date: 2012-10-14 time: 22:27:24
Pumpkin Granola Bars (12 bars)
 7 dl (3 cups) old fashioned oats
 2 tsp pumpkin pie spice
 ½ tsp salt
 1 3/4 dl (3/4 cup) packed light brown sugar
 1 dl (½ cup) pumpkin puree
 ½ dl (1/4 cup) applesauce (unsweetened)
 ½ dl (1/4 cup) honey
 1 tsp vanilla extract
 1 dl (½ cup) dried cranberries
 1 dl (½ cup) dark chocolate chips
 1 dl (½ cup) pecans, chopped
 ½ dl (1/4 cup) pumpkin seeds, shelled
Preheat oven to 175 C (350 F). Line a 23x23 cm (9x9 inches) baking pan with foil allowing for 2½ cm (1 inch) overhang on the sides of the pan. Spray foil with non-stick cooking spray and set aside. In a large bowl, combine oats, pumpkin pie spice and salt. Set aside. In a medium bowl, whisk together brown sugar, pumpkin puree, applesauce, honey and vanilla until smooth. Pour over oats and stir until oats are moistened. Stir in cranberries, dark chocolate chips, pecans and pumpkin seeds. Evenly press oat mixture into prepared pan. Bake for 35-40 minutes or until golden brown. Be sure not to underbake. Remove to a cooling rack to cool completely. Use a sharp knife or circular cutter to cut into bars.
 The pumpkin puree adds moisture to the recipe, so you definitely want to make sure you bake the bars enough so they'll hold their shape.
 Get creative with different nuts, chocolates and dried fruits.
Recipe from this blog.

    Dessert,     Snacks, 0 comments

23 ways to eat clean

   date: 2012-10-14 time: 22:09:36
1. Apples
 Apple toaster pastry
 While applesauce is a healthy choice, it has fewer nutrients than a whole apple.
2. Oranges
 100% orange juice
 Orange drink
 Many fruit drinks contain high fructose corn syrup and little real juice.
3. Strawberries
 Fresh strawberries
 Strawberry preserves
 Strawberry gelatin dessert
 Gelatin desserts usually contain artificial strawberry flavor, not real fruit.
4. Peaches
 Canned peaches in 100% juice
 Canned peaches in heavy syrup
 Fruit canned in heavy syrup has more sugar and calories than fresh fruit.
5. Figs
 Fresh figs
 Fig preserves
 Fig sandwich cookies
 Packaged fruit cookies may contain refined sugar and preservatives.
6. Pineapple
 Canned diced pineapple
 Pineapple cocktail soup
 Fresh pineapple is higher in vitamins C and A and beta-carotene than canned.
7. Corn
 Corn on the cob
 Corn tortilla chips
 Buy tortilla chips with just three ingredients: whole corn, oil and salt - and eat in moderation.
8. Spinach
 Bagged prewashed spinach
 Frozen creamed spinach
 When buying frozen vegetables, avoid those packaged with sodium-rich sauces. Buy plain and add your own light sauce.
9. Garlic
 Jarred minced garlic
 Bottled garlic marinade
 Minced fresh garlic is cheaper and more flavorful than jarred.
10. Carrots
 Baby carrots
 Frozen honey-glazed carrots
 Baby carrots are healthy but more expensive than regular-size loose carrots.
11. Soup
 Soup from scratch
 Canned soup
 Dehydrated soup mix
 Homemade soup often has less sodium and more flavor than canned.
12. Ham
 Heritage ham
 Deli ham
 Packaged deli bologna
 Heritage varieties of pork are much less likely to contain hormones than factory meat is.
13. Turkey
 Whole turkey
 Deli turkey
 Store-bought turkey meatballs
 If you buy turkey and other meats at the deli counter, ask for brands free of fillers and nitrates.
14. Beef
 Grass-fed beef
 Grain-fed beef
 Frozen beef patties
 Grass-fed beef meat is higher in nutrients and lower in fat than grain-fed beef.
15. Chicken
 Fresh chicken breasts
 Deli sliced chicken
 Chicken nuggets
 Chicken nuggets contain very little real chicken.
16. Eggs
 Pasture-raised eggs
 Omega-3-fortified eggs
 Egg beaters
 Pasture-raised eggs may have 35% less saturated fat, 60% more vitamin A, and 200% more omega-3s compared to omega-3-fortified eggs and egg beaters, which come from chickens kept in coops.
17. Cream
 Fat-free half cream / half milk
 Flavored dairy creamer
 Flavored dairy creamers are often made with colorings, artificial flavors, and corn syrup.
18. Yoghurt
 Plain yoghurt
 Flavored yoghurt
 Flavored yoghurt drink
 Buy plain yoghurt and flavor it at home with honey or fresh fruit.
19. Bread
 Whole grain bread
 Wheat bread
 Fortified white bread
 If a whole grain isn't the first ingredient, you're missing out on nutrients.
20. Pasta
 Dried whole wheat pasta
 Dried white pasta
 Instant noodles
 Whole wheat pasta is higher in antioxidants than white or instant noodles.
21. Rice
 Brown rice
 White rice
 Flavored instant rice
 Brown rice, unlike white, hasn't had its fiber-rich layers of bran and germ removed.
22. Peanuts
 Natural peanut butter
 Processed peanut butter
 Natural peanut butter should contain only peanuts and a dash of salt.
23. Soy
 Fresh edamame (whole soybeans)
 Frozen veggie burgers (containing soy ingredients)
 Frozen veggie burgers are vegetarian-friendly but are highly processed.

    Nutrition, 0 comments

Old layouts

   date: 2012-10-14 time: 21:16:00
8/9 2012 - 14/10 2012
14/10 2012 - 15/12 2012
15/12 2012 - 3/4 2013
3/4 2013 - ?

    Design, 1 comments

Changes in the design - what do you think?

   date: 2012-10-14 time: 20:46:09
I'm finally done with all the coding and I now have a brand new design! Which one do you prefer? The old one or the new one? 
Tell me!

    Design, 0 comments

Stop hating your body. Give yourself a hug instead!

   date: 2012-10-12 time: 22:57:08
Right now, go take a look in the mirror and tell yourself that you are beautiful, three times, aloud. If we listen to the world we live in today's subjective point of view on what beauty is, we would never realize our true beauty on the inside and out. If you are completely caught up with your beauty on the outside make it a point to look in the mirror every day, telling yourself a reason why you are beautiful even when it may be what you consider a flaw.
Say for example, you may think your eyes are too small, or too beady. Tell yourself how beautiful your eyes are. The most important beauty a person has is the person that they actually are on the inside. We must know who we are, and act in life only as our true selves, doing this will ensure that we are as perfect as humanly possible.
Guys...remember that every single one of you is amazing just the way you are! You all are beautiful and no one should ever tell you otherwise!

    Self love, 0 comments

Grilled Peaches with Honey and Yogurt

   date: 2012-10-12 time: 20:24:56
Grilled Peaches with Honey and Yogurt (serves 4)
 4 medium ripe peaches, cut in half (pit removed)
 1 dl (½ cup) honey flavored fat free Greek yogurt
 4 tbsp honey
 cinnamon, to taste
Place peaches cut side down on the grill. Grill on low or indirect heat until soft, about 2-4 minutes on each side. Combine with yogurt and cinnamon. Pour 1 tbsp yogurt over each peach half. Drizzle with honey and enjoy.
Recipe from this blog.

Calories: 131.5 • Fat: 0.1 g • Protein: 3.4 g • Carb: 31.7 g • Fiber: 2.2 g

    Dessert,     Snacks, 0 comments

Q/a - 12/10

   date: 2012-10-12 time: 20:12:02
1. Haha, you're very welcome! And you know what? I love you too gorgoeous 
2. Åh tack så supermycket till att börja med! Och nej, det är inte jag. Du hittar bildkällorna under "image source" i min meny!  Tack för tipset, kram 
3. Hej, och tack så mycket!  Kan göra det när jag hittar sådan information! Själv räknar jag inte kalorier. KRAM PÅ DIG 
4. It's okay that you ask, but I can't tell you, because I don't weigh myself at the moment 
5. Hej! Tack för de fina orden  Wow, grattis och bra jobbat! -- De allra flesta personer tränar kondition för att bränna fett och förbättra sin kondition (nähä, you don't say?), så om du vill bygga muskler är det helt okej att träna styrka 3-4 gånger i veckan. Enligt det jag hört och lärt mig så är det mest effektivt att blanda det med lite kondition, men du ska inte alls låta den ta övertaget! Fokusera på styrketräningen  Kramis 
6. Kan jag väl! 
Oh. My. God. These pictures are ooold. You better be careful so you don't get blinded by my...euhm...*beauty*. Well, you asked for it.
7. Åhhhh så glad jag blir! TACK SJÄLV UNDERBARA MÄNNISKA 

    Q/a, 0 comments

Spinach, Strawberry, Pecan and Feta Salad with Strawberry Vinaigrette

   date: 2012-10-11 time: 22:05:42
Spinach, Strawberry, Pecan and Feta Salad with Strawberry Vinaigrette
Salad Ingredients:
 12 dl (5 cups) baby spinach
 5 dl (2 cups) sliced fresh strawberries
 1 dl (½ cup) crumbled feta cheese
 1 dl (½ cup) pecans
Dressing Ingredients:
 2 tsp strawberry jam (with no sugar)
 1 tbsp balsamic vinegar
 3 tbsp extra-virgin olive oil
 salt and pepper to taste
To make the vinaigrette, place the strawberry jam in a large bowl and whisk in the vinegar until everything is well-mixed. Keep whisking the mixture and slowly add in the olive oil. Whisk until the dressing doesn't look like it's separating. Season the dressing with salt and pepper. Add the spinach, strawberries, feta cheese and pecans to the bowl and toss the ingredients together until everything is coated with the dressing. Serve immediately, or if you're serving at a later time, just make the dressing separately and serve it on the side (make some extra dressing, just in case you have some dressing lovers) instead of tossing it with the salad ingredients.
Recipe from this blog.

    Salad, 0 comments

Creamy chicken and broccoli calzones

   date: 2012-10-10 time: 22:26:30
Creamy Chicken and Broccoli Calzones (2 calzones)
for the dough:
 2 dl (1 cup) warm water
 1 tsp honey
 1 package dry active yeast
 6 dl (2 ½ cups) flour
 1 tbsp extra-virgin olive oil
 1 tsp salt
for the filling:
 1 tsp olive oil
 1 head garlic
 2 tbsp butter
 2 tbsp flour
 2 dl (1 cup) milk
 3 ½ dl (1 ½ cups) broccoli florets
 7 dl (3 cups) shredded chicken (leftover is fine!)
 2 tbsp lemon zest
 coarse salt and freshly ground pepper
In a small bowl, mix ½ dl (1/4 cup) water with the honey and dry yeast. Let it sit about 3 minutes until the yeast starts to bubble. In a bigger bowl, combine the flour and salt. Add the oil, the yeast mixture and the remaining water. Mix to combine and knead the dough until it's soft and elastic, about 5 minutes. Place the dough ball in an oiled bowl, cover with plastic wrap and let rise for an hour. After an hour, divide the dough into 4 balls. You can throw the leftover two in the freezer if you want, or keep going for 4 calzones (just increase the filling). Place them into 4 smaller, oiled bowls and let rise another 15 minutes. Roll out each dough ball until it's 25-30 cm (10-12 inches) in diameter, like a pizza. You're ready for the filling!
While the dough is rising, preheat oven to 220 C (425 F). Lop the stem end of the garlic off, exposing the cloves. Place inside a small square of aluminum foil, drizzle with oil, fold up and roast 35 minutes. In a small saucepan, melt the butter. Once the foam subsides, whisk in the flour. Continue to whisk about 2 minutes, until it starts to brown. Whisk in the milk and keep whisking until it thickens and get creamy. Toss in a pinch of salt and pepper. Transfer to a small food processor, add the roasted garlic cloves, and blitz until combined and gorgeous. Adjust the oven to 190 C (375 F).
Spoon some of the creamy sauce along the bottom of each crust. Top with shredded chicken and broccoli florets. Spoon more of the sauce (I'd say about 5 tbsp total in each calzone, or more if you want!) over the chicken and broccoli. Sprinkle with the lemon zest. Roll over the dough, creating a calzone. Transfer calzones to a baking sheet lined with parchment paper. Brush each one with a light egg wash or extra-virgin olive oil. Bake for about 25 minutes, or until the crust is golden brown. Let rest 5 minute, slice and devour.
Recipe from this blog.

    Pie, 2 comments

Running post UPDATED

   date: 2012-10-10 time: 20:26:25
Updated my post dedicated to running. Click on the pic below to magically appear on that post! 

    Exercise, 1 comments

Don't throw away that {tea bag} * just yet *

   date: 2012-10-09 time: 21:34:18
Tea isn't only good for drinking - it has many beauty and relief benefits, too!
Sunburns & bug bites
For widespread sunburns, throw a couple of teabags into a cold or lukewarm (not too hot!) bath to remove the sting. Or, gently dab a refrigerated teabag directly onto the burn for instant relief. The same is true for bug bites - a little tea can stop a lot of itching!
Dark circles, puffy eyes & bruises
Using either warm or refrigerated teabags, sit back and relax with two teabags over your eyes for about 20 minutes to revitalize. Tannins and caffeine will help to reduce the puffiness by constricting blood vessels. Similar methods may be used to speed recovery for pink eye infections. Additionally, bruises may heal faster if you let them soak up some tea tannins.
Blisters, pimples & boils
Rubbing a teabag over blisters, pimples and boils will help to naturally dry out the affected area. For boils, leave the bag overnight and it will drain painlessly and naturally. Be sure to rinse afterward!
Razor burn & shaving nicks
Similar to sunburns, applying a wet teabag directly to razor burns and shaving nicks can help ease the pain.
Dry hair, skin & lips
While tea dries out acne, it is miraculous for hydrating your skin and lips (especially green tea varieties). Add some tea to your bath for smooth, silky skin. Rubbing tea in your hair will also add shine and make it more manageable; however, be aware that tea can stain hair, so if you're light blonde, be careful which types of tea you choose.
Smelly feet
Letting your feet soak for 20-30 minutes in a tea bath daily can help minimize stinky feet and kill bacteria.

    Body, 2 comments

Sorry if you're under 18 don't unfollow me for the hardcore porn

   date: 2012-10-09 time: 19:48:45

    Pictures, videos and GIFS, 0 comments

PB, Strawberry and Banana Quesadilla

   date: 2012-10-09 time: 19:34:23
Peanut Butter, Strawberry, & Banana Quesadillas (serves 2-4)
 cooking spray or butter
 2 tbsp natural creamy peanut butter
 2 whole grain tortillas
 1 large ripe banana, sliced
 4-5 strawberries, sliced
 1/8 tsp cinnamon (if desired)
Heat a medium skillet over medium high heat and spray pan with cooking spray. Spread 1 tbsp of the peanut butter evenly over each tortilla. Arrange both of the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together. When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut each quesadilla into halves or quarters.
→ For a dessert, try adding 1 tsp of mini chocolate chips in.
→ Serve with honey, maple syrup, vanilla greek yoghurt or chocolate sauce.
→ Try with different nut butters or nutella.
Recipe from this blog.

    Appetizers, 0 comments

Q/a - 9/10

   date: 2012-10-09 time: 17:17:54
Tack så himla mycket underbara du  Kommentarer som dina får mig verkligen att le! Tyvärr så vet jag inte vilken "kaka" du menar, om du kunde leta upp den så vore det mycket enklare för mig!  Cardio är sporter såsom löpning, spinning, cykling, simning, rodd, dans, kickboxning osv. I stort sett all typ av träning som höjer din hjärtfrekvens. Det tränar upp ditt kardiovaskulära system (hjärta), din andning och din uthållighet 

    Q/a, 0 comments

What is your acne telling you?

   date: 2012-10-09 time: 16:52:11
Think of your face as a map and blemishes as X’s on that landscape. Spots in different zones correspond to different problems. So, with this “map” as your guide, you can address the underlying causes of blemishes and not only make the unsightly zits vanish but also treat the underlying health problem in time. Pretty awesome, right? Try it out! Here is how to decode breakouts in the basic areas:
face mapping, acne, zits, pimple, spots, solutions, skincare, beauty, skin, face
Eat less processed or junk food, reduce the amount of fat in your diet, step up water intake and opt for cooling things like cucumber.
Cut out the alcohol, greasy food and dairy. This is the zone where food allergies also show up first, so take a look at your ingredients. Besides all this, do 30 minutes of light exercise every day and get adequate sleep so your liver can rest.
4 & 5: KIDNEYS
Anything around the eyes (including dark circles) point to dehydration. Drink up!
Check your blood pressure and Vitamin B levels. Decrease the intake of spicy or pungent food, cut down on meat and get more fresh air. Besides this, look into ways to lower cholesterol, like replacing "bad fats" with "good fats" such as Omega 3s and 6s found in nuts, avocados, fish and flax seed. Also, since this area is chock-full of dilated pores, check that your makeup is not past its expiry date or is skin-clogging.
7 & 8: KIDNEYS
Again, drink up! And cut down on aerated drinks, coffee and alcohol as these will cause further dehydration.
Do you smoke? Have allergies? This is your problem area for both. If neither of these is the issue, don't let your body overheat, eat more cooling foods, cut down on sugar and get more fresh air. Also keep the body more alkaline by avoiding foods that make the body acidic (meat, dairy, alcohol, caffeine, sugar) and adding more alkalizing foods like green veggies and wheatgrass juice. Another thing that most forget - dirty cell phones and pillow cases are two of the top acne culprits and this area is what they affect the most!
11 & 12: HORMONES
This is the signature zone for stress and hormonal changes. And while both are sometimes unavoidable, you can decrease their effect by getting adequate sleep, drinking enough water, eating leafy veggies and keeping skin scrupulously clean. Another interesting point: breakouts in this area indicate when you are ovulating (and on which side).
Step up the fibre intake, reduce the toxin overload and drink herbal teas to help with digestion.
Zits here can be a sign that your body is fighting bacteria to avoid illness. Give it a break, take a yoga class, take a nap, take time to breathe deeply, drink plenty of water and know that everything always works out!
So the next time you break out or notice dark under-eye circles, look to your face map: your skin is probably trying to communicate on behalf of the internal organs. However, do remember that, as with all medical issues, it is always best to see your doctor or dermotologist for a proper prognosis. This is just a general guide to head you off in the right investigative direction – just becuase you break out between the brows doesn’t always mean you have a bad liver!

    Face, 1 comments

"Through the practices of yoga, we discover that concern for the happiness and well being of others, including animals, must be an essential part of our own quest for happiness and well being. The fork can be a powerful weapon of mass destruction or a tool to create peace on Earth."

   date: 2012-10-09 time: 16:15:50

    Pictures, videos and GIFS, 0 comments

Health benefits of oatmeal

   date: 2012-10-07 time: 23:57:00
One of the most wonderful gifts' nature has provided to mankind, oatmeal has been carrying the legacy of its steaming hot goodness for breakfast for as long as anyone can remember. And now we know why! Studies have shown that the health benefits of oatmeal are so many that it is one of those few foods that are known as super foods. It has been said that incorporating a bowl of oatmeal into your diet every day can really set you on the right path for a healthy living. A few of the primary health benefits of oatmeal are as follows.
It has been said that high levels of cholesterol can contribute greatly to cardiovascular diseases and be harmful for the human body. Eating foods like oatmeal that are rich in fiber help overcome this problem because they absorb cholesterol. Oatmeal contains the soluble kind of fiber which forms a clear yet sticky gel like substance which settles in your gut, and this in turn traps and because of that clears out the cholesterol from your system.
How will you ever lose that weight if your appetite is never ending and you just can't stop eating? The answer is oatmeal. One of the major health benefits of oatmeal is that it helps you control your appetite in that the beta-glucan compound in oatmeal increases the hunger fighting hormones in your body giving you the ability to resist those hunger pangs and because of that lose weight more easily.
It has been said that colon cancer has been known to kill about fifty thousand adults every single year. The spread of cancer can be prevented by the consumption and use of antioxidants which prevent the growth and spread of those compounds which cause cancer. One of the most important benefits of oatmeal is that it is comprised entirely of oats which are an important source of the antioxidant avenanthramides which can help to protect you from contracting colon cancer.
Another amazing benefit of oatmeal is that its consumption help protect you from type 2 diabetes. This is one of the most common diseases in the world today and unhealthy eating habits are no help in this regard. However, it has been shown that eating oatmeal, a rich source of oats, can protect you from this disease because the oats are very effective in maintaining blood glucose levels steady.
Another one of the oatmeal benefits is that it is a rich source of nutrients. It is full of minerals, vitamins and other compounds that are essential for your body like iron, complex carbohydrates and protein. Think of it this way, one large bowl of oatmeal at breakfast ensures that you meet all your dietary demands naturally and don’t have to take those supplementary pills to do so.

    Oatmeeal, 1 comments

Peanut Butter Baked Oatmeal

   date: 2012-10-07 time: 23:12:37
Peanut Butter Cup Baked Oatmeal (serves 1)
 1 dl (½ cup) rolled oats
 1/4 tsp pure vanilla extract
 ½ dl (1/4 cup) mashed banana (or sub another mashed fruit)
 ½ dl (1/4 cup) milk of choice or nondairy creamer
 1 nunaturals stevia packet or 1½ tbsp liquid sweetener such as maple syrup or agave (if using liquid sweetener, scale back the milk to just 2 tbsp)
 1/8 tsp salt
1 tbsp cocoa powder
 1-2 tbsp peanut butter (or other nut butter or sunbutter)
 optional: handful of chocolate chips
Preheat oven to 195 C (380 F). Combine all ingredients and mix well (if peanut butter was in the fridge, you might want to heat it up a little so it's easier to stir). Pour into a greased 2 dl (1 cup) ramekin, or two 1 dl (½ cup) ramekins, or a mini-loaf pan. Cook for 20 minutes or more, until it gets firm. Finally, set your oven to "high-broil" for 3 more minutes, or until it reaches desired crispy-ness (or simply just bake longer, but broiling gives it a nice crust).
You can even make this the night before, or make multiple servings at once and freeze leftovers for an instant breakfast!
Recipe from this blog.

    Oatmeal, 0 comments

Q/a - 7/10

   date: 2012-10-07 time: 19:03:25
1. Hej finis! Tack så jättemycket X2  Den är köpt på Gina Tricot  Kramis!
2. Ja, gör det!  
3. Åh tack så JÄTTEMYCKET! Blir hur glad som helst av sådana här gulliga meddelanden  Och visst, ska försöka fixa något sådant inlägg inom kort, KRAM!  
4. Hej  Kolla in menyn längst upp, där finns översättningsverktyg. Tack fina du, ha en fortsatt bra kväll! 
5. Nej. Nej, nej, nej. Jag tar inga fettförbrännings, fettabsorberande eller fettvaddetnukanheta piller, för att a) jag tror inte på att de funkar b) jag har hört för många hemska historier om människor som tagit dessa piller och fått massa problem c) jag tycker inte det är nödvändigt, om du har tillräckligt mycket tålamod och viljestyrka så kommer du till slut att få bort fettet  Det är allt jag kan rekommendera; ha tålamod, fortsätt träna (prova HIIT, DET bränner fett!) och slösa inte bort massa pengar på meningslösa piller, spara de och köp någonting som verkligen gör dig glad  Och tack så superduper mycket!
6. Aw, at first: it's so wonderful to read that you like the way you look, that's great! And because of your legs - please, remember always that you can't spot reduce, but of course there are several things you can do to tone your legs and butt. I absolutely love blogilates, so check here for your legs (or especially inner thighs) and here for the butt. You can also do squats and if you want to slim down your legs (= melt down some fat) you should do HIIT workouts. I hope this helps you, beautiful! 
7. That's great! Tell me how I can help you and I will give my best! 
8. Först; tack så otroligt mycket, blir jätteglad!!  Cardio tränar jag på olika sätt och jag varierar mig väldigt mycket så att inget blir tråkigt. Igår till exempel hoppade jag hopprep i 20 minuter. Dagen innan det tränade jag till en video på youtube. Man kan också springa, men jag är tyvärr inget stort fan av det. Säg till om du vill att jag ska lägga upp några videos jag brukar träna till! Ha en grym kväll 
9. Här har du en guide, dock på svenska till hur man gör! Kram 

    Q/a, 0 comments

My day

   date: 2012-10-04 time: 23:34:31
Hellou. Sorry, but today you'll have to survive without any updates. I've seriously had so much homework, and I'm not even done with everything yet. I have to skip my book presentation tomorrow and try to convince my teacher that I'll do it on the next English lesson we have since I've had no time to finish reading it. I also have English words and a big test tomorrow in geography. I'm not quite sure if this will end well. However, today we didn't have a normal school day, because we've been out all day in the rain having orientation. This day resulted in me looking like a wet cat, freezing my ass off and just to top it off my legs were totally covered in mud. My feet hurts and my shoes are nearly destroyed. Wehu. 

    Personal, 0 comments

HOW TO: Squeeze exercise into your schedule

   date: 2012-10-03 time: 23:13:02
Thinking you don't have time is not an option. You MUST make time to move your body. How? First, what's your average day really like? Track your hour-by-hour schedule to see where you can squeeze in some time for exercise, and separate the mandatory things (meaning you have to do them) from the optional activites.
In your twenty-four-hour day:
 How much time do you spend sleeping? (Hopefully at least 8-9 hours a day): _____ (for me; only 5 hours, oups)
 How much time do you spend at school or doing homework? (Probably 8-10 hours a day): _____ (for me; aprox. 8-9 hours)
 How much time do you spend eating, showering, and getting dressed? (Maybe 1-3 hours a day): _____ (for me; 2-3 hours)
 How much time do you spend at an after-school job or doing community service?: _____ (for me; none)
 Total the mandatory hours: _____ (for me; that's 15-17 hours)
 Subtract this number from 24: 24 - _____ = _____ (for me; 7-9 hours)
Well lookie-here. There seems to be some time left over, right? For nearly all of us, the time spent on mandatory activities adds up to somewhere between sixteen and twenty-two hours. That leaves two hours or more for squeezing in some exercise. And that's not counting weekends, holidays and summers!
If your day includes two or three hours of computer fun, telephone talk, and TV watching, then rethink how busy you are and make the time to take care of yourself. If getting healthy matters to you, which it should, you may have to face some hard facts and cut back on the lounging to get in some lunging! 

    Exercise, 2 comments

Zucchini Brownies

   date: 2012-10-03 time: 22:49:55
Zucchini Brownies (24 servings)
 1 dl (½ cup) applesauce
 2 small or medium mashed bananas
 3 ½ dl (1 ½ cup) sweetener of choice
 2 tsp vanilla extract
 1 dl (½ cup) cocoa powder
 1 ½ tsp baking soda
 ½ tsp salt
 4 3/4 dl (2 cups) finely shredded zucchini
 4 3/4 dl (2 cups) flour
 1 dl (½ cup) walnut pieces
Preheat oven to 175 C (350 F). Grease and flour an 22x33 cm (9x13 inch) baking pan. In a large bowl, mix together the applesauce, mashed bananas and sweetener. Add vanilla and cocoa and mix together. Then add baking soda, salt and zucchini and mix together. Add flour and walnuts and mix together. Spread evenly into the prepared pan. Bake for 25 minutes until brownies spring back when gently touched.
Recipe from this blog.

    Dessert, 2 comments

Chicken Chopped Salad with Red Pepper, Olives and Feta

   date: 2012-10-02 time: 23:11:00
Leftover Chicken Chopped Salad with Red Pepper, Olives and Feta (makes enough dressing for 10-12 salads, adjust salad ingredients to make as many salads as you'd like)
 ½ dl (1/4 cup) red wine vinegar
 2 tbsp balsamic vinegar
 1 tbsp dijon mustard
 1 tsp Italian seasoning herb blend
 ½ tsp salt
 fresh ground black pepper to taste, about ½ tsp
 2 dl (1 cup) extra virgin olive oil
 2 dl (1 cup) diced leftover chicken breast, cut into pieces 1x1 cm (½ inch) squares
 ½ dl (1/4 cup) chopped red pepper, cut into pieces 1x1 cm (½ inch) squares
 ½ dl (1/4 cup) black olives, cut in half
 2 large handfuls chopped romaine lettuce
 2 tbsp crumbled feta cheese
DRESSING: Combine all ingredients except olive oil in a bowl or glass measuring cup. Whisk in olive oil, a little at a time until all ingredients are well combined.
SALAD: Make the dressing and let it sit to blend flavors while you prepare the salad ingredients. Chop chicken and red bell pepper and slice olives. Put those ingredients in a small bowl and toss with 1-2 tbsp of the dressing and let it marinate while you prepare the other ingredients. Chop lettuce into bite-sized pieces, wash if needed and spin dry or dry with paper towels. Crumble feta cheese. Put the chopped lettuce into a large salad bowl, adding a little more dressing if desired. Top with the marinated chicken, chopped red pepper and olives. Sprinkle with crumbled feta cheese and enjoy!
Recipe from this blog.

    Salad, 1 comments

Standing abs workout

   date: 2012-10-02 time: 22:49:51
Exercises in order:
1. Alternating Toe Touches
2. Oblique Twists
3. Alternating Elbows To Knees
4. Switch Kicks
5. Oblique Rockers
6. High Knees with Elbows

    Abs, 0 comments


   date: 2012-10-02 time: 22:42:34

    Quotes, 1 comments

Fitness Success Formula

   date: 2012-10-02 time: 22:36:22
Many girls are under the impression that if they don't have a gym membership, nike runners, or a cute workout bag, they can't work out. These are just excuses that are being created so you don't have to do it!
Follow these keys and you will get your success!
If you write an essay worth 50% of your final mark you wouldn't just scribble some rough ideas down in one go and submit it. You would make an outline, do research, edit and revise until it was as close to perfect as you could get it. The SAME approach needs to be taken with creating an exercise and meal plan! Spend an hour a day for a week doing research and mapping out some cardio and toning plans along with some healthy meals.
It doesn't matter how long or how fast you can run as long as you are; a) doing it! b) working on improving yourself. Everyone needs to start somewhere and you will never get to that next level if you don't finish the first.
If you buy a teeth whitener kit and only use it once a week for half the amount of necessary time, you're teeth are NOT going to get much whiter and it will not be the results you expected. You NEED to stick to it, everyday you have planned to go, GO! No excuses (other than serious injury)! If you are committing to it then DO IT! The first 2 months are crucial to not skip out.
Imagine the before and after picture, the baggy clothes, the miles you can run faster, how healthy you feel now, looking at your fitness progress. WHAT EVER IT IS THAT ARE YOUR DESIRED RESULTS, IT WILL FEEL AMAZING SEEING THEM!

    General, 0 comments

Paleo Raisin Nut Cereal

   date: 2012-10-02 time: 22:12:40
Raisin Nut Cereal (Paleo)
 1 dl (½ cup) sunflower seeds
 ½ dl (1/4 cup) pumpkin seeds
 2 tbsp squash seeds (or more pumpkin seeds)
 1 dl (½ cup) almond meal (you can use dried almond pulp from the making of almond milk)
 3 dl (1 1/3 cup) coconut
 2 dl (1 cup) almonds, chopped
 1 ½ tsp cinnamon
 3 tbsp coconut oil
 ½ dl (1/4 cup) raw honey
 1 tsp vanilla
 2 dl (1 cup) raisins (added after cereal is baked)
Preheat oven to 160 C (325 F). Combine all dry ingredients (except raisins). Warm coconut oil and honey slightly so they are easily incorporated. Pour oil, honey and vanilla over dry ingredients. Mix well. Spread cereal mixture over a large baking pan and bake for 20 minutes. Take out of oven, stir mixture and bake for another 5-7 minutes. Let cool. Add raisins and serve with coconut milk or almond milk. Store in airtight container.
Recipe from this blog.

    Granola, 0 comments

Q/a - 2/10

   date: 2012-10-02 time: 18:48:00
Först och främst; tack så jättemycket fina du!

Det kanske kan vara en bra idé att göra, så slipper jag översätta recepten flera gånger om! Jag vet att väldigt många av er har efterfrågat på svenska, men det skulle inte löna sig för mig eftersom jag har så pass mycket läsare som inte kan svenska. Det ni väl isåfall lär få räkna med är att översättningen inte alltid blir 100% korrekt och ibland blir det verkligen helt super knasigt. Men, det är klart jag fixar!
Ha en superbra fortsättning på kvällen 

    Q/a, 1 comments

Pumpkin Spiced Almond Butter

   date: 2012-10-01 time: 23:16:00
Pumpkin Spiced Almond Butter
 5 dl (2 cups) raw almonds
 3 tbsp maple syrup (divided in 2 and 1)
 2 tsp cinnamon
 1/4 tsp ginger
 1/8 tsp nutmeg
 ½ tsp sea salt
 1 ½ tbsp olive oil
Preheat your oven to 150 C (300 F). Spread the almonds on a baking sheet (use parchment paper if you want) and pour 2 tbsp maple syrup and stir them. Roast for 30 minutes stirring the almonds every 10 minutes. Let them cool for about 30 minutes before transferring to the food processor. When cooled, transfer the roasted almonds into your food processor and give it 15 pulses before turning it on. Let it process, stopping your food processor to scrape down the sides of the bowl as needed. It will take a while to butterize (15-20 minutes), it usually forms a big ball of dough first. When it does, stop the processor and pour in the rest of the ingredients. Process until all the ingredients are mixed and the almond butter is smooth. If you want a smoother consistency add more oil. Use the almond butter on your toast, on oatmeal, in smoothies etc.
Recipe from this blog.

    Nut butters and spreads, 1 comments


   date: 2012-10-01 time: 22:43:00
So I've been getting a lot of questions regarding running. I really wish I had time to answer all of your personal questions, but I just don't. Lucky for you, this is a WHOLE ENTIRE POST dedicated to that subject! This post will also be updated frequently as new tips show up. I'll remind you about it and link to this post so don't you worry! 
One of the things about running is that you're ALWAYS pushing yourself to your limits, and sometimes past them. I suggest mixing up your running workouts in order to build endurance, speed and strength. Here are a few suggestions:
1. Run hill repeats. Find a steep-ass hill and run up it...over and over again. It doesn't really matter how fast you go, as long as you KEEP GOING. It's important to push yourself, because part of running is learning how to put up with tired legs and sore muscles!
2. Fartlek training. Basically during your run, jog for 5 minutes, then sprint for 15 seconds. After you sprint, go right back into jogging. Repeat this until you reach 30 minutes.
3. Strides. These can be done before/after your run. Mark out 100 meters or so and sprint it. Jog back to where you started, and do it again until you reach 4 to 5 times (this helps with speed at the beginning of races).
4. Strength training. You'll need to build up those muscles in your legs! I suggest this POP Pilates video for calves and thighs.
5. CORE. The fastest runners have insanely strong core muscles. This means you not only need to build muscle in your legs, but also your core, or "abs". Check out Gain Fitness to find workouts to target this area.
6. Arms. Strong arms also benefit runners. Start doing push-ups and use the Gain Fitness website to find upper body workouts!
I'm just going to list a few things I think are important for every beginning runner to keep in mind. 
 The most important thing, I think, is to start off slowly. Don't expect that you're going to be running 5 minute miles (1½ km), or 32 kilometer (20 miles) long runs, right away. If you do too much too soon, you're going to get hurt and then you won't be doing any running. Ease into it. I think a good rule of thumb is to increase intensity by 10% each week. A lot of beginners like the Couch to 5K program.
 Don't be afraid to walk! Sometimes walking in the middle of a run to break it up when it gets too hard can help you extend the length of your run, thus keeping your heart rate elevated for a longer period of time, giving you the cardiovascular benefits longer.
 Go to a running store and get someone who knows to help you find a running shoe that's right for you. Everyone's feet are different and as such different running shoes work best for different feet (high arches, low arches, etc.). It might be a tad pricey, but it could also prevent future injuries and treating those can be costlier.
 Weight training is not just for bodybuilders and football players! It helps prevent injury, and improves your speed and stamina. Don't be afraid of resistance training, just make sure you do it right.
 Nike+ and RunKeeper are great apps that allows you to keep a running log of your runs, map out distances and elevations and save those routes for future use. Keeping track of what you've done can be a good motivator for the future. Setting short and long term goals can really help you stick with something and down the road you can look back with pride to see how far you've come!
 I think a big obstacle to people just starting out is actually making running a habit. If you skip a few days, that can turn into a week or two, then a month, and you're back at square one. So...schedule a run like you would schedule a doctor's appointment or a meeting or a class. I know everyone has busy schedules and often it's easy to say "I'll just run tomorrow", and by doing that it keeps getting pushed back. Set some time aside beforehand, and on a regular basis, and make that "running time". If you stick to a routine, it'll become a habit.
 It also can help to find someone to run with. If you know you're going to be running with a friend, it may help motivate you to push, or go in the first place.
 Get enough rest! Just like with any exercise, you're body needs time to recover, so make sure you get enough sleep, especially on days you run. It'll help with soreness and recovery time, so you can be ready for your next run!
 Get enough food! I know some people start running to lose weight and it can definitely help with that. But running on a severely restricted diet is dangerous. There's 8 gazillion different nutrition plans and each of them can work for some people and not for others. Whatever diet you're on (if you are), make sure to get enough carbs, they're the primary fuel for runs and not poison as some diet plans may have you believe. Just remember that if you've just started running, you're burning more calories than you have been normally, therefore you need to eat more calories.
 Keep the weather in mind. Remember that when you start running your body is going to warm up, so dress a little lighter than what would be comfortable to walk around in, and once you start running you will warm up to a more comfortable temperature. Also cotton can get soaked in sweat and become uncomfortable, and even cold in the winter, so it may be worth investing in some moisture-whicking material that all major brands sell nowadays.
 Hydrate or die! Make sure, especially as you get into longer and longer distances and times, and in hotter weather, to keep yourself hydrated. If you start feeling light headed on a run, chances are you're NOT hydrated enough.
 Just do it baby.

    Exercise, 0 comments

Whole Grain Muffins

   date: 2012-10-01 time: 22:16:00
Whole Grain Peanut Butter Banana Muffins (12 muffins)
 2 ripe bananas, mashed
 3/4 dl (1/3 cup) honey
 3/4 dl (1/3 cup) natural peanut butter
 1 ½ dl (2/3 cup) 0% plain Greek Yoghurt
 1 tsp vanilla extract
 1 tsp baking soda
 1 tsp baking powder
 1/4 tsp salt
 ½ tsp cinnamon
 ½ dl (1/4 cup) sweetener (stevia or brown sugar I would recommend)
 2 dl (1 cup) flour of choice
 1 3/4 dl (3/4 cup) whole-wheat flour
Preheat the oven to 190 C (375 F). Line muffin tins with baking cups and lightly spray with canola oil. Mix the wet ingredients together (mashed banana, honey, peanut butter and yoghurt). In a separate bowl, combine the dry ingredients (flours, salt, baking powder, baking soda, sweetener, cinnamon and vanilla extract). Mix the wet and dry ingredients together and stir until just combined, don't overmix. Using an ice cream scoop, divide the batter into the muffin tin until the cups are 3/4 full and bake on the middle rack in the oven for 15 minutes or until a toothpick comes out clean. Serve warm and slather with peanut butter.
Recipe from this blog.

    Cupcakes and muffins, 0 comments

Get motivated

   date: 2012-10-01 time: 21:44:00
Make them easy to reach and keep each goal realistic. If you're losing weight, try to space out each goal evenly. Reward yourself with a small gift once you reach a goal.
Are you staying indoors to exercise? Find tons of plans online that are room-friendly. Are you cutting out fats and sugars? How many calories are you going to consume? How many days are you working out a week? Ask yourself these questions and gather everything you'll need. Stay prepared!
Make lists of what you need to do each day and keep track of what you've eaten (if you aren't eating raw or clean foods only). Log your exercises in notebooks. Get creative! Make a vision board where you'll see it constantly, like on your door or closet. Post pictures, quotes, countdowns and anything else that will keep you motivated.

    Exercise, 0 comments