Living the good life, the healthy way


Publicerad 2012-10-31 15:33:59 i Living life,

I signed up for the gym today! And going at 17.00 to a class called CXWORX 30 min. It is a core strengthening class with focus on stomach, back and bum muscles. I bet I will be sore tomorrow! But I will enjoy getting stronger again! Training at home is good, but sometimes it is hard to get motivated to push that little extra that will actually make you improve.
This gym is closer to us, easy access from the bus and close to the grocery store, so it is even possible to kill two birds in one shot ;-)
Pep, pep, pep!!

Lentil soup

Publicerad 2012-10-31 13:28:15 i Dinners, GI recipes, Lunches, Vegetarian,

A few days ago I made lentil soup for dinner. Chris, who normally claims to hate lentils, eat this soup happily, so I guess it must taste pretty nice. I really like it, so I'll shre the recipe with you!
Lentil soup (highly adopted from Ulrika Davidsson - GI för hela familjen). 4 portions.
  • 1 white onion
  • 1 tsp curry
  • 1 tsp cumin
  • 1 tbsp grated fresh ginger
  • 1,3 liters of water
  • 2 vegetable stock cubes
  • 1 dl bulgur
  • 1 dl red lentils
  • 4 carrots
  • 1 small zucchini
Chop the onion, grate ginger and add spices into a big saucepan. Fry with a dash of oil until the onion is soft and add water, stock cubes, bulgur and lentils. Let it boil under a lid for about 10 minutes. Add diced carrots and zucchini and boil for a another 5 minutes. Season it with black pepper and salt after taste.
A really filling soup, which is also vegetarian and even vegan unless you serve it with a bit of turkish yoghurt, like we did! A perfect meal for cold, autumny days! :-)


Publicerad 2012-10-31 09:41:12 i Living life,

It's a busy week. I am at work at the moment, drinking tea and taking a little break in planning my future work with the kids. All kids are off school this week, so no booked appointments, but I am seeing the headmistress soon to discuss future development of my work. Uhm.
Anyway, I hope to be blogging better soon!


Publicerad 2012-10-30 07:52:49 i Breakfasts,

Smoothie (yoghurt, milk, banana and berries) and boiled egg on 1 slice of whole grain bread for breakfast.
Sitting here enjoying the fact i was woken up early this morning. It has given me lots of time to get ready and lots of time to sit here and enjoy the above breakfast. I should do this more often :-)

Rain and wind

Publicerad 2012-10-29 14:10:33 i Living life,

It must be one of the darkest days this autumn. I just got back from the worst bikeride ever, rain, hard wind and no waterproof trousers, I was absolutely exhausted and freezing, but I persisted. I'm booked in for a step up class at the gym I'm considering this afternoon, and am really looking forward to it. I will however, take the bus there... ;-)
Before that though, I will do some studying - touching up the text we have and improving some bits. By my side will be a big cup of herbal tea! Hope you all have a nice Monday afternoon!


Publicerad 2012-10-29 07:08:00 i Living life,

Morning sunshines! I'm at work at the moment....eeaaaarly start! But I finish early too so thats no problem. I have a great week ahead of me, full of activities and work and studies and I'm especially looking forward to go to England on Friday! Anyway, off to do some work and I'll pop by later!

Early winter

Publicerad 2012-10-28 17:10:21 i Living life, Mindfullness, Things beautiful,

I love going for walks in the morning, when the sun is shining and the frost is glittering on the ground. It is so beautiful, and it reminds me of how lucky I am, with where I live, with everything in my life. I have absolutely nothing to complain about. I love life! Life is so enjoyable. Take a moment and just savour everything that is good right now. Breathe and smile. You are alive and you can do so much!

Chili con carne

Publicerad 2012-10-28 15:12:35 i Dinners, Lunches, Meat,

I made chili con carne for lunch. Minced meat, onion, garlic, chopped tomatoes, cumin, paprika, kidney beans, white beans, chili flakes after taste. Really simple, cook everything but beans for about 20 minutes, then add beans and cook for another 5. Add water if it gets too dry. Serve with 1 dl cooked rice, chopped carrot and a small bit of bread with cheese. I used whole grain bread and reduced fat cheese. Omnomnom.

Saturday and Sunday breakfast

Publicerad 2012-10-28 09:49:15 i Breakfasts, Living life,

Natural yoghurt with hazelnuts, walnuts, muesli, pomegranate, blueberries and raspberries.
Porridge with 1/3 banana and a teaspon peanut butter.
My two last breakfasts. Didn't update yesterday as I was working and then just relaxing, not thinking about the computer. Had a nice Halloween evening, eating a little chocolates (Thanks Shirley ;-)) and watching a few episodes of Lost.
About to go out for a walk, and later do some studying. See you later!

Eating out

Publicerad 2012-10-26 17:50:06 i Mind and body, Nutrition, Wellness and health,

Eating at a restaurant can be tricky when trying to be healthy. Normally restaurants don't take into account the healthyness of the dishes they serve, since it is flavour that sells, and the easy way to get flavour is to add LOTS of fats and sugars. Also, unless you eat at a fine dining restaurant, the servings are normally much larger than they would be if you cooked at home. 1 serving of a dish at a restaurant is not seldom twice, or tripple the amount of calories than the home cooked version.
The good thing is though, that you can cut down on the extra calories easily.
  • With a salad, ask for the dressing on the side. Normally salads at restaurants include cheese, and this will be enough fat for your meal. If possible, choose a vinegrette dressing, rather than a creamy one.
  • Ask for a baked potato, boiled potatoes or extra vegetables instead of chips. Chips contain transfats which are very harmful to your body, also it is quite disgusting to think of your food being deep fried in oil you have no idea what they contain...
  • Eat slowly, and finish when you are full. Don't continue eating just because there is still food on your plate (This is probably one of the hardest things to do if you are a food lover like me!)
  • Ask for grilled meats instead of fried.
  • Don't add ketchup or other extra sauces to your dish - these can very quickly add up your calories!
Only a few tips from me. No surprises maybe, but things that may be good to keep in mind. Also:
Good choices!

Breakfast inspiration

Publicerad 2012-10-26 09:48:09 i Breakfasts, Inspiration, Living life,

Source: 1: 2-4 prettybalanced.
Friday! Off to work for a few hours soon, and then later tonight we are treating ourselves to a meal out and the cinema! Sooo looking forward to it! The sun is out so hopefully I will fit in a long walk later, maybe even a run :-) Hope you all have had a nice breakfast and started off the day with a smile!

Today's food

Publicerad 2012-10-25 20:29:22 i Living life,

Work day today, been busy and had longer and shorter chats with the kids about their choices for college. I don't envy them, they have so many options to choose from, and when you're 15 it's not easy to know what you want to do for at least the next 10 years!
Anyway, today I have eaten:
Breakfast: Oatmeal porridge with ½ banana, blueberries and walnuts.
Midmorning snack: 1 satsuma
Lunch: Yesterday's leftovers
Afternoon snack: 1 apple and 6 hazelnuts
Dinner: Lentil soup with 1 cracker with cheese, cucumber and pepper.
Also lots of cups of tea, and a couple of coffees ;-)

Enjoy the outdoors

Publicerad 2012-10-24 19:25:24 i Dinners, Living life, Things that make me happy,

Took the bikes out and went for a ride down to the river. Walked along for a while, taking some photos and enjoying spending time together. Although, it was rather cold, so we went home after about an hour.
Cooked pork chops with roasted vegetables for dinner, which was a nice, warm welcome to my stomach. It always feels so much better to eat after you been outdoors :-)

Middle of week

Publicerad 2012-10-24 14:40:39 i Inspiration, Living life,

Wednesday already, the days surely pass quickly at the moment. My days are filled up with studying, working, eating and sleeping. My focus is from time to time not completely there, and I more often than not end up spending 5-6 hours half studying, half doing other stuff. I surely hope that it is going in the right direction at least.
I just got home from Varberg, and am going to take the rest of today off! Me and Chris are going to go out on a bike ride, and I will bring the camera. The trees are fantastic right now and it would be a shame to miss the opportunity to take photos of them...
Until then, some inspirational peptalk...

Cured ham and egg salad

Publicerad 2012-10-23 13:11:38 i Dinners, GI recipes, Lunches,

Salad today again. I had planned spinach soup with the cured ham and egg, but I forgot to buy frozen chopped spinach, so I went for a salad instead. Just as good, although not as warming on this cool day. Topped the salad with pomegranat seeds, which was really nice! Other than that the salad contained mixed lettuce, yellow pepper, leek, cucumber, feta cheese (10%), cured ham and a boiled egg. Very, very tasty and nutritional. Nothing in this dish contains empty calories! Love it <3
Warming up with a cup of herbal tea at the moment, trying to ward off the cold. Got to read a little more about organisational theories, then I'm going out for a job meeting. See you later!

Happy Tuesday!

Publicerad 2012-10-23 10:36:05 i Breakfasts,

Monday flew past before I had time to react! I guess that is what happens when you have a full schedule from mornning to evening :-) It was a good efficient and nice day though, and we another nice day to look forward to. Despite feeling like I might have a cold coming, I'm staying positive and drinking lots of coffee, I might have to cut down on that and our the cup with some tea instead, haha!
Started today with a bowl of chocolate oatmeal, flax seed, banana, blueberries and raspberries. Now I have to get studying for a few hours, need to write another chapter of the dissertation, and merge what my writing partner has written with what I have written....Have a nice Tuesday morning all!

Salad (again)!

Publicerad 2012-10-21 20:43:00 i Dinners, Lunches,

Tonight's dinner was this yummy salad consisting of: mixed lettuce, spinach, mango, cucumber, yellow pepper, leek, avocado, parma ham, walnuts and balsamic vinegar! Very tasty, the sweetness from the mango was lovely in there. Felt like I needed something more afterwards though, so ate a couple of Finn Crisp with butter. Now I'm going to finish of with a nice cup of tea, and maybe later a cheaky hot chocolate ;-)


Publicerad 2012-10-20 22:32:57 i Inspiration, Living life,

I must start practicing more yoga, it is really relaxing, strengthening and "feel good"! I'm really tempted to sign up for a new gym, my problem is though, that I am not sure I will go there often enough. Oh, I wish gyms would let you have a "trial" month for a smaller fee, so that you could really see if the gym is good for you. Ah well, enough of that. Can't wait for my fiancé to come home! Been a lonely evening, but it's been good.
See you tomorrow!

Yes! A five kilometer!

Publicerad 2012-10-20 17:58:44 i Dinners, Living life, Workout,

Just been out for a 5 km run, had a well needed shower and now eating a big and lovely salad consisting of iceberg lettuce, yellow pepper, cucumber, tomatoes, reduced fat feta cheese and a boiled egg. Lovely! Going to spend the rest of the evening relaxing, watching TV, reading blogs, and eating a little bit of nuts and dried fruit. Hope you all are having a nice Saturday!


Publicerad 2012-10-20 09:39:00 i Breakfasts,

Coffee, porridge with flax seed, shredded coconut, corn flakes, topped with banana, cinnamon, blueberries and milk.

On exercise and TGIF

Publicerad 2012-10-19 17:59:14 i Living life, Mind and body,

Exercise...I have almost an uncomfortable feeling today that I should go out for a run, because I haven't all week. This uncomfortable feeling makes me suspicious. It has been a very busy and stressful week, I haven't slept very well, I have been upset about the dissertation, I have been working. A run could help med relax.....or it could bring on the stress. Cycling home from work I felt my typical "stress" tension around my ribcage, and I must convince myself that the very best for my body is to relax. I have been cycling today, and will cycle more later. I have done housework and I have deserved to focus on relaxing.
I sometimes find it hard to allow myself to relax, and I know that I need to get better at this before I push myself too far. At the same time, I don't need to let go of exercising. Being active is good, but there is no need to strive for more than I can handle at the time being.
And it is after all FRIDAY! Going to see my lovely, beautiful friend Maria and spend the evening cooking dinner watching a film or two, and talk about everything between heaven and earth. Looking forward to a very nice evening :-)

Fruit salad for breakfast

Publicerad 2012-10-19 09:21:11 i Breakfasts,

Pineapple, mango, banana, blueberries and quark for breakfast. Also had a boiled egg and half a slice of unsweetened bread. Gonna get ready for work now, and leave early, it's a nice day and I want to take pictures of the fine autumn trees on my way there.

Tonight's dinner

Publicerad 2012-10-18 19:20:00 i Dinners,

Tonight this:
Was turned into this:
A nice root vegetable soup  with minced meat for a grey and dark autumn evening.  Sitting here wondering if I should have a little more, it was so yummy....
Although, I am a strong believer in listening to the body and respect it. So if it tells me it's satisfied and full, I should listen to it. Right now, I think my stomach is pretty pleased, so I'll have to save my second serving for lunch tomorrow ;-)

Crazy Thursday

Publicerad 2012-10-18 17:30:42 i Living life,

Haha, couldn't resist!
Had a long day at work, was tired already at 14.30, probably because I had a white bread baguette for lunch, which would have dropped my blood sugar pretty fast. I really don't like white bread - it is tasteless and boring, but I would have had only an apple otherwise. My packed lunch I, of course, forgot at school while we were away at the expo. Other than that it went well. The kids went home after the expo, so I had hardly anything to do for about 2 hours.
Gonna do a little bit of body strength now before cooking dinner. Home alone tonight, so just going to chill out, do a little bit of reading, and maybe yoga. I feel less awkward doing silly poses if I'm home alone ;-)


Publicerad 2012-10-18 07:01:04 i Breakfasts, Living life,

Was out all day yesterday, first at uni, then got called in to work at the care home. Fell straight into bed when I came home at around 21.30 - exhausted. But at least I slept ok last night, so I'm ready for another day at work, this time at the school! Going to a college expo today - interesting!

A nice afternoon

Publicerad 2012-10-16 20:45:53 i Living life, Things that make me happy,

Met up with mum and her fiancé after the library and went to celebrate that she has a new job and that they are moving into Halmstad on the 3rd Dec. They just found out that they have a flat! So to celebrate mum wanted a chai latte and a muffin. I chose a lovely green tea with passion fruit flavour (no sweetening) and a little square of dark chocolate. Lovely! When I came home we cooked stir fry with beef, but I was so hungry I forgot to take pictures. Ah well, another time :-)

Vegetarian lunch

Publicerad 2012-10-16 13:26:00 i Dinners, GI recipes, Lunches, Vegetarian,

I'm on a new mission to try and eat more vegeatrian food. The reasons for this are that I don't believe we need as much meat as we are eating today, and the meat industry is really harmful to the environment. Now I'm always careful to buy Swedish meat, to lessen the impact on the environment, but exchanging a couple of meals' meat with beans and/or lentils is a good way forward. We need to be more aware of what our actions do to our planet. Anyway, this was a nice filling meal, and I'm planning to make many similar ones to this in the future!
Chickpea burgers for 3-4 (Highly adapted from "Laga GI" for Aftonbladet):
  • 1 can of chickpeas (250 grams when drained)
  • 1 white onion
  • 2 cloves of garlic
  • 2 carrots
  • 2 eggs
  • 3 tbsp flour
  • some fresh coriander
  • salt and pepper

Peel and grate the onion. Drain and rinse the chickpeas and mix all ingredients into a bowl, except for carrots. Mix together with a food processor, or a rod mixer and then stir in the carrots. Spoon the mixture into an oiled frying pan, sizing them to small burgers and fry them on each side for about 6-8 minutes. still will make about 6 burgers, so it will leave you with lunch for the day after too ;-)


  • 2,5 dl whole grain wheat flour
  • a pinch of salt
  • 1 teaspoon baking powder
  • 25 grams butter
  • 1 tbsp turkish/greek yoghurt or quark
  • 1 dl milk

Mix the dry ingredients together, add butter+yoghurt and mix until grainy. Add milk and mix until it's a smooth and slightly soft dough. Shape into 2 rolls and bake in the oven at 250 degrees C, for 10 minutes. Tip: these do really well as breakfast rolls too, freshly baked with butter and cheese ;)

The man in the house even ate these with good apetite ;-)


Publicerad 2012-10-16 11:15:00 i Living life, Snacks,

Finn Crisp with cheese and apple chips, and a plum for mid-morning snack. Not on picture is a big, nice cup of indian chai tea. It's cold today!
Getting some work done, which is good. Hardly got any sleep last night, because I was stressed and frustrated about not studying well enough yesterday, so I'm taking my time and concentrating better today. Do not want another night with restlessness!

Hot chocolate and apple

Publicerad 2012-10-15 22:41:00 i Snacks,

Hot chocolate and an apple for evening snack.
Not been so good with studying today as I set out to be. Find it hard to stay focused at home, so tomorrow I'm going to the library to study. Easy access to books too, so all good.

Spicy quinoa with mackerel

Publicerad 2012-10-15 22:01:07 i Dinners, GI recipes,

This was really tasty and really, really filling. it feels like I keep saying that about everything, but I guess I just like food, haha! Quinoa is really one of my favorites, it has a nice texture and it is easy to flavour in whichever way you want: spicy, tangy, plain, or even sweet. It goes well with anything, and makes a gorgeuos ingredient in salads. It is a seed, not a grain, and it contains lots of protein and much less carbs than for example rice. It's just great!
Spicy quinoa with mackerel:
  • 1 big fresh, cleaned mackerel
  • 8 small tomatoes
  • lemon juice
  • 1 tsp olive oil
  • ground cumin
  • 1 clove of garlic
  • ground paprika
  • 1 dl quinoa
  • 2 dl water
  • ground yellow curry
  • 4 mushrooms
  • 1/4 zucchini
  • ½ avocado
  • cucumber and fresh lettuce

Set the oven to 200 degrees Celsius. Mix together lemon juice, olive oil, grated garlic, salt, pepper, cumin, paprika (will be approximately ½ deciliter of "dressing"). Cover the fish with it in an oven safe tray and also lay tomatoes around it. Stick it in the oven and leave for about 25-30 minutes.

Rinse the quinoa, add salt, curry and cook according to package (I normally boil it up, let it boil for about 10 minutes, take it off and let it rest for another 10, no peeking under the lid!). While the quinoa is taking care of itself, chop up mushrooms and zucchini and fry with water until soft, seasoned with a little salt and pepper. Take the fish out of the oven, add tomatoes, zucchini and mushrooms to the quinoa and peel the bones of the fish and it's ready to be enjoyed. Cucumber, lettuce and avocado make great sides for this.

Cycling in the rain

Publicerad 2012-10-15 12:40:57 i Wellness and health, Workout,

Getting ready for today's workout. Going for a long bike ride with Chris and James, and I'm wearing my new top that I bought last week. If it wasn't raining I would bring my camera, but as it's pouring it down, I don't think it's such a good idea. Ah well, next time!
Going to cycle past the library and pick up some books, and go food shopping for the week too. Then I can spend the afternoon and evening studying and drinking tea. Off out, see you later!

Oatmeal loving

Publicerad 2012-10-15 10:44:43 i Breakfasts,

Apple and raspberry oatmeal with cardamom flavour for breakfast. Loving my oatmeals at the moment. So versatile and yummy! And a cup of coffee or two, of course ;-)
Spending the morning trying to write down the Theory part of our dissertation in an orderly fashion, to make it look good and make sense. It is hard! I need more books too...Might visit the library later.


Publicerad 2012-10-14 23:02:35 i Inspiration, Living life, Things that make me happy, Wellness and health,

Picture from Gran Canaria in June 2012.
New week tomorrow. Staying postive, being brave and eating a good breakfast are my best tips for starting tomorrow morning with a smile on your face.
For next week I'm looking forward to:
  • Cycling in the rain (yes, I look forward to it)
  • Singing in the choir
  • Eating healthy breakfasts (my favourite meal of the day)
  • Using my new workout clothes, more than once!

What do you look forward to doing next week? :-)

New in

Publicerad 2012-10-14 21:18:52 i Living life, Things that make me happy,

For running outside, now when the weather is getting colder, I needed a new top. I'm pretty new to jogging and running, so my workout wardrobe isn't really based on that sort of exercise. Need to slowly build it up!
Waterproof trousers, for cycling in the rain! Going to use them tomorrow for the first time, as it is supposed to rain aaaall day long :-) There is no bad weather, just bad clothes, as we say in Sweden ;-)

Egg and prawn salad

Publicerad 2012-10-14 14:26:26 i GI recipes, Lunches,

For lunch today I just boiled 1 deciliter of bulgur, fried half a white onion, half a yellow pepper, some mushrooms and a grated carrot in a teaspoon of olive oil and 1 deciliter of water, seasoned with salt, pepper, and paprika. When the bulgur was ready I stirred it into the fried vegetables and served it with 1 boiled egg, some prawns, baby spinach, cucumber and a little bit if feta cheese (10% fat).
Simple and filling! Got an afternoon and evening of studying ahead of me, but I'm gonna take little breaks every now and then to blog and cook ;-)

Indulgence Saturday

Publicerad 2012-10-14 13:52:06 i Living life,

Like I said yesterday, we went to my dad's for his birthday celebration. Smörgåstårta led to ice cream which led to cakes, haha. I wasn't very good at saying no to ice cream, but I only had one small slice of cake. Later on there was snacks and beer too, though....uph! Anyway, it was a very pleasant evening, and we all had a good time! Back on track with good eating today, will show you soon what we had for lunch, it was really nice!


Publicerad 2012-10-13 13:43:33 i Snacks,

Just had one of my favourite snacks, to make sure I'm not too hungry when we arrive at dad's. It's probably a good idea to have a little bit of spoiled apetite when going there, since there is just soooo much good food!
Natural yoghurt, unsweetened muesli, a diced plum, frozen berries, and hazelnuts in a small glass. Lovely and filling.

Saturday workout

Publicerad 2012-10-13 12:23:21 i Workout,

30 min workout completed, now: shower and get ready to go to my dad to celebrate his birthday that was on Thursday. Maybe I'll be able to borrow their computer and post an update from there :-)

Friday delights

Publicerad 2012-10-12 20:36:31 i Living life,

Looking out the window at the evening sky, eating a little bit of English fudge from the market and drinking a glass of wine. All while studying organisational theories...and blogging. Multitasking Friday.

This morning

Publicerad 2012-10-12 08:41:43 i Breakfasts,

Eating chocolate oatmeal with raspeberries and banana for breakfast. 1 dl oats, 1 tsp cocoa, 1 tsp agave nectar, 2 dl water. Microwave for 2 minutes.
Didn't have any milk at home so topped it with some yoghurt. Turned out quite ok. Nice to eat chocolate for breakfast ;-)
Now I have to study for an hour before getting ready to go to work!

Roasted vegetables and greek style meatballs

Publicerad 2012-10-11 21:06:22 i Dinners,

A dinner with lots of nutrition and good protein, healthy carbs and fats. Packed with vitamins. Love, love, love <3

Roasted vegetables and greek style meatballs for 2:

  • 2 big potatoes
  • 2 beet root
  • 2 carrots
  • 1 tbsp olive oil
  • salt and pepper
  • 250 grams of minced meat (I used 50/50 pork and beef)
  • ½ white onion
  • 1 clove of garlic
  • 1 egg white
  • 1 tbsp cooking cream
  • 50 grams reduced fat feta cheese
  • salt and pepper
Prepare the vegetables by cutting them into nice size pieces. I made the potatoes "hasselback"-style, cutting thin slices through half the potato. Put the vegetables in an oven safe tray, toss in olive oil and season. Put in the oven at 220 degrees Celcius for 1 hour. When the vegetables have cooked for approximately 20-30 minutes, start preparing the mince. Chop the onion into small, small pieces. Put the onion and grated garlic in a mixing bowl with the minced meat, add egg white, feta cheese (in small pieces) and cream. Work it into a nice mix, shape into 4 medium sized meatballs and fry in olive oil and soy for about 5-7 minutes on each side, or until done.
Serve with some freshly cut cucmber and baby spinach. Yum yum!

Working day

Publicerad 2012-10-11 18:23:09 i Living life,

Been at work sipping green tea all day to keep me going. The coffee at work is really not nice!
Came home and did a 20 min run, and 20 min strength exercises and now the dinner is in the oven. Thank God, cause I'm really hungry!

Inspiration; foods

Publicerad 2012-10-10 21:50:00 i Inspiration,

Pictures from
Healthy foods are vibrant in colour, flavour and looks beautiful. Choose natural foods, colourful fruit and vegetables for each meal and don't get bored. Try new things, find inspiration. Being healthy is not a short-term diet, it's a lifestyle and it's fun!

Autumn wok with chicken and bean threads

Publicerad 2012-10-10 15:33:00 i Dinners, GI recipes, Lunches,

I've just been out for a 40 min powerwalk in the lovely sunshine, taking in some of the rays to get me thorugh the afternoon and evening with a lot of studying! For lunch I cooked a GI and wallet friendly meal, with vegetables in season and bean threads, that are like noodles but made from beans and therefore have a much lower glycemic index and fats than ordinary egg noodles. I felt like we needed a ginger/garlic meal, as Chris has a cold I don't really want to come down with it! :-)
Wok with autumn vegetables, chicken and bean threads.
  • 2 skin free, bone free chicken breasts
  • 2 carrots
  • 1/3 white cabbage
  • 1 white onion
  • 1 yellow pepper
  • 6 good sized fresh muhsrooms
  • 1 tbsp grated ginger
  • 2 cloves garlic
  • 1 tbsp sesame oil
  • 2 tbsp japanese soy

Chop all the vegetables and stir fry in half the sesame oil and soy. Fry until slightly cooked. Take the vegeteables off and fry the diced chicken in the rest of the oil and soy. Add salt and pepper as desired. I also sprinkled some sesame seeds on top. When chicken is cooked through, add in the vegetables and stir fry for a bit. Boil some water in a kettel or saucepan, and pour over the bean threads and let them soak for about 2-3 minutes. Pour off the water and serve with the stir fry. This made enough for 4 portions. Really good value for money!

Pancakes for breakfast

Publicerad 2012-10-10 09:30:38 i Breakfasts, GI recipes,

This morning I whipped up my own banana pancakes. Getting quite proud of the fact that I don't need a recipe anymore to come up with pancakes that turn out ok!
Thick banana pancakes for 2 (makes about 10 pancakes):
  • 2 eggs
  • 1 banana
  • 1 tbsp flax seed
  • ½ deciliter oats
  • ½ deciliter rye flour
  • 1 deciliter dinkel flour
  • 1 teaspoon baking powder
  • a little bit of salt
  • 1 tbsp butter
Mix all ingredients together with a rod mixer (so easy and quick!). Heat a pan and put half a tablespoon of butter in it. Spoon up about 5 pancakes into the pan and fry on each side for about 1½ minute. Repeat once more. Tadaa! I served it with fresh pineapple and a little but of reduced sugar strawberry jam.
Approximate calories per 1 serving (5 pancakes): 350. With pineapple and jam - about 430. The eggs provide as a good source of protein, banana and pineapple with vitamins, minerals and healthy sugars, and the flours and oats reduce the glycemic index, keeping blood sugar more steady. A good breakfast.
The fiancé really appreciated these, but next time I will only put ½ deciliter of dinkel flour in, to reduce calories and make them a little softer. They were very filling though, and I'm sure we will both last until lunch without having to snack in between!

Late evening "dinner"

Publicerad 2012-10-09 22:20:57 i Snacks,

I wasn't very hungry when I came home tonight, it was late and Chris wasn't feeling too good, so I just made a quick and easy evening snack that would fill us up until bedtime.
Grilled open sandwiches with spinach, salsa, taco mince and cheese on whole grain unsweetened bread. That's all the taco mince used up! I promise something else will be on the menu tomorrow ;-) I do like experimenting with leftovers though, trying to make something new and tasty each time.
Now I'm really tired and ready for my pillow. I will sleep well tonight (I hope).

The winter season of the society

Publicerad 2012-10-09 22:08:00 i Mind and body,

It's been a long, but very interesting and rewarding day, with lots of inspiration for thoughts about young people  today, what are their thoughts about the future, what are the conditions they are brought up in, what predicaments do they find themselves in, how do they deal with the decisions they are expected to make and the expectations we have on them to perform and have good grades in school.
Today's reality is very different from the one children grew up in 50 years ago. Trends are changing faster, technology is developing faster and the labour market is much more dynamic. People born in late 80's and the 90's have grown up in a short-term world. Nothing is safe, nothing is secure, and their biggest fear is to end up getting nowhere. They fear being worse off than their parents. Because they are born "on top", there is no other way but down....thinking of the world like that is pretty discerning. It made me realise that making a decision at the age of 15 that could have an impact on your life, or could not, is pretty difficult. You donät know what to do with the decision. You don't know what will happen. There is no safety. It's a cold world, but we can keep each other warm with showing each other respect, love and sensitivity.

Baked stuffed aubergine with taco mince

Publicerad 2012-10-08 21:41:39 i Dinners, GI recipes, Lunches,

Easy dinner, no carbs, lots of vegetables <3
Stuffed aubergine with taco mince for two:
  • 1 aubergine
  • ½ zucchini
  • ½ oninon
  • 1/3 yellow pepper
  • 200 grams minced meat
  • a couple of thin slices of cheese
  • mixed fresh vegetables for side salad

Cut the aubergine in 2 equal halves, and carve out the middle so it creates a bowl. Chop the carved out flesh from the aubergine, the zucchini, onion and pepper and fry with 1 tbsp olive oil. Add salt and pepper and fresh coriander if you wish.  I had minced meat left over since Saturday taco night, but if you don't have any, fry some minced meat and add taco spiced (or any spices you desire). Stuff the aubergines, top off with cheese and put in an ovensafe tray and bake in oven for 30 minutes at 220 degrees Celsius.

Serve with a fresh side salad! It would work just as fine for lunch, I really recommend this! :-)


Publicerad 2012-10-08 14:37:05 i GI recipes, Lunches,

So far I have gotten a couple of pages done on our dissertation, I have completed my 40 min powerwalk, but only 5 minute run, I was not really dressed properly for running, had too many clothes on. I really need to buy proper running clothes, that will keep me warm, but not too hot once I'm warmed up. Food shopping for the week is also taken care of, and I have just eaten a very tasty lunch, refueling for some more studying!
On the lunch menu today was pasta and chorizo in a creamy tomato and spinach sauce:
  • Whole grain pasta for 2
  • 3 chorizo sausages with high meat content (mine contained 90% meat)
  • 6 small tomatoes
  • 2 deciliters frozen, chopped spinach
  • 2 deciliters low fat creme fraiche (mine was 8%).

Chop the sausages up into little pieces, and same with tomatoes. Cook pasta according to package. Fry sausages, tomatoes and spinach in a frying pan, and just before the pasta is ready, add creme fraiche, salt and pepper.

Easy, tasty and healthy! I'm ready for some more work now!

God morgon!

Publicerad 2012-10-08 08:56:02 i Breakfasts, Living life,

Morning everyone, Monday yet again! Starting the week with an energiboosting breastfast consisting of oatmeal with flax seed, banana and peanut butter. Make 1 portion of oatmeal with water (1 dl oats, 2 dl water and microwave for 2 min). Add in ½ sliced banana and 1 tbsp of peanutbutter. Top it off with some milk! A filling, nutritional breakfast for about 300 calories!
Yum! I'm ready for this day which will and must include the following:
  • Studying.
  • A 30 min run and 40 min walk.
  • Food shopping for the week.

The sun is pouring in through the windows, so it's tempting to start with the run/walk. I just need to let the breakfast go down first :-)

Sunday in pictures

Publicerad 2012-10-07 19:33:27 i Living life,

Got up early and enjoyed a nice breakfast (with lots of berries!) before we got ready to go to Gothenburg. There we met a couple of friends and went shopping for hours (yay, retail therapy!). Finished off with a coffee at the trainstation before heading home, and satisfied our growling stomachs with a nice taco salad! Had a lovely day!

Treat or over-eat?

Publicerad 2012-10-06 23:07:53 i Mind and body,

Today has not been a good day food wise. Been offered too many lovely cakes and temptation has a way of taking over. The problem is, no matter how good the cakes taste, I feel put in imbalance. I start to feel guilty and feel bad, I feel unhappy and almost frustrated with myself for not being able to say "no thanks". At the same time my mind can have a go at my guilt, saying "you are allowed a treat".
The question is though, how much is a treat, and how to know when enough is enough? By the first, second, third, fourth or even fifth cake? By the first, second, third or fourth glass of wine? I have a problem of not knowing when to stop once I've started. I have become much better at this, but from time to time I fall into the pit of binging, and it really doesn't make me happy.
Because, why should a second or third serving make me happier than just the one? I need to start listening to my body, knowing when I am satisfied and I have had my treat of sweet or savory flavour and that's enough. A second or third serving won't give me more pleasure, just feelings of guilt, frustration and anger with myself.
Eating healthy, and choosing the better options makes me feel happy, proud and satisfied, because I know I do myself a favour, both physically (giving my body the right fuel) and mentally (boosting my self-confidence). To decide beforehand what or how much treats you are going to have on a certain day is one trick to over-come the binging, or, at a party, choose one sort of treat and stick to it, instead of eating of all sorts. I have found these tricks useful, but of course everyone is different and have to work out their on ways of dealing with the "binge-monster".
I don't believe in ever refusing yourself treats, and I believe in balance. But binging and over eating is unnecessary and something that only harms the body and mind.

Friday evening snack

Publicerad 2012-10-05 21:42:53 i GI recipes, Nutrition, Snacks,

A sweet, easy treat doesn't need to be full of sugars, fats or calories. An easy way to keep my sweet tooth satisfied is by making myself (and the boyfriend) a nice cup of hot cocoa, and eating a banana.
I make the cocoa by putting 2 small teaspoons of cocoa powder, 1 teaspoon of agave nectar and 1 teaspoon of milk into a cup. Stir it until it's like a paste, then add more milk (semi skimmed) while stirring it. Warm in the microwave for approximately 5 minutes. Yum! Much more chocolate flavour than the hot chocolate mixes from for example Nestlé, and the agave nectar is a much better sweetener than refined sugar. With a glycemic index of 30 (carbs and sweeteners below 60 are considered good), and sweeter taste than sugar -  you don't need as much!
Cocoa is also proven to be health beneficial - it is thought to improve heart health, relieves depression, contains vital minerals, is low in glycemic index and contains lots of anti-oxidants that protects your cells. However, eating cocoa in the form of milk chocolate or in sugary drinks, the health benefits are unfortunately drowned by the unhealthy consequenses of the sugars and fat.

Red tuna and prawn sauce with pasta

Publicerad 2012-10-05 20:15:19 i Dinners, GI recipes,

This was a perfect and very filling meal after a long day at work, and for recharging my batteries after my workout. I made quite large portions, and was filled up after eating about half!
Red tuna and prawn sauce with pasta for 2-3:
  • 1 tin of tuna in water
  • 2 deciliters of peeled prawns
  • 1 white onion
  • ½ red pepper
  • 1 small chillipepper
  • 1 tin of chopped tomatoes
  • ½ deciliter of cooking cream (15%)
  • whole grain pasta (I use a little less than 2 portions)
  • frozen green peas
Dice the onion, pepper and chillipepper and fry in olive oil. Add chopped tomatoes and season with salt and pepper. Boil water for the pasta and cook according to package. Add the frozen peas in just before ready.
While pasta is cooking, add tuna and cream to the sauce. Add prawns just a minute before serving.
This is so easy, quick and tasty AND good for you! I love easy, healthy cooking :-)

Friday functional toning

Publicerad 2012-10-05 17:35:09 i Workout,

I finished work at three today and came home about 2 hours ago. Really felt like I needed a workout, since it's been 6 days since my last session so I did 45 minutes of functional toning at home. It felt good, and now I'm ready to prepare a nice Friday dinner, but first I think I need a shower!

Pear poaching

Publicerad 2012-10-04 21:03:00 i Living life, Snacks,

I have yet again been at work, and cooked dinner as soon as I came home, forgot to take pictures though, but it was really nice: fish with quinoa and boiled vegetables.
My fiancé had, however, prepared a nice sweet stock and peeled all the pears we picked in my dad's garden the other week. Now they are boiled and nicely put into jars with a delicious citrus, cinnamon flavour to them. They're dangerous! Could easily eat too many of these....

Apple rings

Publicerad 2012-10-03 17:50:30 i Living life, Snacks,

I have been to uni all day, preparing for our dissertation, and came home about 30 minutes ago. The house was smelling lovely when I stepped inside the door, because my fiancé is making apple rings in the oven! A couple of weeks ago we picked a bag full of nice juicy apples, but we haven't been able to eat them all. We made some apple sauce out of some, and now we are drying most of them, to use on yoghurt, in muesli, or on bread and peanut butter. Very nice.
We are also planning on poaching some of the pears that we picked in my dad's garden the other week. More of that tomorrow!

Mussel soup with cabbage

Publicerad 2012-10-02 19:26:59 i Dinners, GI recipes, Lunches,

This is what we had for both lunch and dinner today: mussel soup with cabbage. Easy, quick, low fat, low carb and high protein and rather filling.
Mussel soup for 4:
  • 1 small white cabbage
  • 2 cloves of garlic
  • 1 ½ liters of water
  • 2 tbsp tomato purée
  • 1 tin of mussels
  • 1 tin of fishballs in stock (like meatballs, but fish ;))
  • 1 stock cube (vegetable, high quality)
  • dried basil
I also had a little bit of left over pasta in it, but that is of course optional.
Chop up the cabbage and garlic and let it boil in the water with all the seasoning for about 5 minutes. Add mussels and fishballs and boil for another 3-5 minutes. Serve with a slice of whole grain, non sweetened bread and cheese. The fish balls can easily be replaced by prawns, salmon, cod, more mussels, you name it. This is very easy to make how you want it :-)

Exotic morning energy booster

Publicerad 2012-10-02 09:06:00 i Breakfasts,

This morning's breakfast consist of a sweet, tasty, exotic smoothie, packed full of vitamins, minerals and energy!
Maddes energy booster (1 serving):
  • ½ banana
  • 1/4 a fresh pineapple
  • ½ mango
  • 1 small piece of fresh ginger (about the size of a fingernail)
  • 1½ deciliter natural yoghurt
Mix together until smooth, and enjoyyyy!

Want to shop smart for vegetables this autumn?

Publicerad 2012-10-01 23:32:00 i Nutrition, Wellness and health,

Keep your wallet happy, stomach satisfied and the environment safer by shopping for vegetables and fruit that are in season. I strongly believe that eating according to season is a good way to keep a well balanced diet and a healthy stomach. This season you should look for....
And with the picture I of course meant that the organic apples and potatoes are not sprayed with chemicals, but non-organic normally are ;-)


Publicerad 2012-10-01 20:18:46 i Dinners,

What's for dinner tonight? Lasagna, the one meal that can really make you drool. And make you fat, haha. Thankfully we don't have it that often (however, I made 6 portions, so it's going in the lunch boxes for Wednesday and Thursday, haha!).
Anyway, if served in a smaller piece, with a green, fresh salad on the side, it's not so bad. It's even better if it's made with whole grain pasta, rather than normal. I keep the glycemic index low by not using flour for the bechamel sauce, but only a tablespoon of corn starch instead. Anyway, it came out really nice and both me and Chris loved it.
Lasagna for 6:
  • 500 grams of minced meat (I used 50/50 beef and pork)
  • 8 medium sized tomatoes
  • 200 grams of mushrooms
  • 4 tbsp tomato purée
  • 1 white onion
  • 3 cloves of garlic
  • 1 tspn olive oil
  • salt, pepper, balsamic vinegar, nutmeg, basil
  • 2,5 deciliters cooking cream (15%)
  • ½ deciliter low fat creme fraiche
  • 2 deciliters grated cheese
  • 1 tbsp corn starch
  • lasagna pasta plates, preferably whole grain (I used lasagna verde)
Put the oven to 200 degrees Celsiuis. Dice the onion, garlic and mushrooms and fry in a big pan until soft. Add the meat, diced tomato and tomato purée + spices and let it cook for 20-30 minutes with the lid on.
Pour the cream, creme fraiche and cheese into a saucepan and bring it to boil. Turn the heating down and season with salt, white pepper and nutmeg.
Take an oven safe tray (big enough for 6 portions of lasagna ;-)) and cover in a light layer of olive oil. Begin layering with bechamel sauce, meat sauce and pasta plates. Finish top layer with a mix of both and add just a thin layer of cheese on top. Cook in the oven for 25 minutes, take out and let it rest for 10 minutes. Ready to serve! Yum!

Monday breakfast

Publicerad 2012-10-01 09:06:09 i Breakfasts,

Oatmeal porridge with coconut and berries, served with fresh strawberries and banana. Lovely start to a good day! Hope you all remember to eat a good breakfast!

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