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.It's easy to give up when you start a new lifestyle, especially if you are expecting quick results and then don't see them. Try to remind yourself that this is a LIFESTYLE and not a diet. Slow progress is progress. Stick to it, focus on how wonderful you feel and the results will come!
.One of the things I love about being home in Sweden is enjoying the nature. During our last vacation we took long walks every evening to enjoy the light beautiful Swedish summer nights. An added bonus was that I hit goal on my Fuel Band every day. Wellness at its best!
These photos were taken at 10pm (!) at night.
.Parsley butter is one of my favorite condiments and an easy way to add your fat to your diet. I eat it with both meat and seafood. I included a recipe for parsley butter in my book, but this week I created another recipe which doesn't include as many ingredients:
Ingredients • 2 sticks of butter • 1/2 cup of parsley • A pinch of salt • A pinch of garlic powder • 1 garlic clove, crushed
Directions • Leave the sticks of butter in room temperature until soft. • Add all the ingredients to the butter and mix well using your hands. • Place the butter in a roll on a piece of parchment paper and roll it up. • Place the roll in the fridge until it hardens. Slice it up and serve with meat and seafood.
Enjoy!
.Stellan: Mamma, why did you take a shower with your clothes on? Me: I didn’t. I just ran 5k. Stellan: Oh, gross! You can always to trust a 5 year old to tell you the truth.
Proof of a good workout
.I get a lot of questions regarding entertaining with LCHF/Ketogenic foods. We had friends over this weekend and I was able to adjust every recipe easily so that both keto and non-keto eaters were happy. The key is to serve a Clean Eating menu with keto condiments, so that everyone can pick and adjust their plate to what they want to eat.
I changed our favorite potato salad to a keto dish by swapping the potatoes with cucumber. It was great to see all non-keto eaters choosing the cucumber salad over the potato salad.
Ingredients • 1 cucumber • 1 cup of cherry tomatoes, halved • 1/4 cup of red onion (less if it's strong), chopped • I 8.05 oz bottle of California sun-dried tomatoes, keep the oil • 1 garlic clove • 1/4 cup olive oil • 1 cap red wine vinegar • I box of feta cheese cubes
Directions • Rinse and chop the cucumber in big chunks and place them in a large bowl • Rinse the cherry tomatoes and cut them in half. Add them to the cucumbers. • Chop the red onion. Add them to the cucumber and tomatoes. • Pour the oil from the
Enjoy!
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.I love Mondays - it's a new start. It's the time to get focused and figure out what my health goals are for the week. As you know I'm a big fan of workout challenges. They are easy to follow and you see results. So my goal this week is to follow this challenge every day, workout 4 times (run and weights) and follow a strict LCHF plan.
My daughter and I started this challenge 5 days ago. It's going to be interesting to see how it goes. Not sure if either of us will be able to do 60 crunches... This is the reason why I like challenges. You get to push yourself and also get to know your limits and your body. I will keep you posted on how it goes. Will you join us?
Source: Catch 88
.We are committed 100% to our health. Are you? Show it by saying F**k sugar! Here is the perfect bracelet which will show your commitment and motivate you.
Stellibell's motivational bracelet.
.This quote is so true. Often when I start craving something or I think I'm hungry, it's because I'm bored and I have time to think about food. And even more often it is because I'm just thirsty. Next time you have a craving grab some water and give it 10 minutes. You will find yourself not wanting to eat something.
Another thing I've learned since I started following the LCHF/Ketogenic lifestyle is that I have so much more time when I'm not constantly thinking about food. The lifestyle gives you the time to pick up a new hobby which ensures you don't get bored and eat something unnecessary.
So next time you have a craving, ask yourself - am I hungry or bored?
Image: Pinterest
.It happened again. Not enough exercising and too much food during vacation. And thinking back it wasn't worth it. It was a good reminder about how good it feels to be healthy and how easy it is to fall back into old habits and how easy it is to gain weight. The biggest difference I feel is not just the pounds gained but my mood. I get so grumpy when I feel uncomfortable.
Starting today I plan on following a strict LCHF/Ketogenic lifestyle to kick-start my weight-loss. I will also workout 4 times a week. The toughest thing for me when getting back into shape is being patient. Like most of us, I want to see results fast. The good thing is that I'm aware of my weakness so I just need to remind myself to enjoy the exercising and I know that with a LCHF/Ketogenic lifestyle the results are just around the corner.
My menu today Breakfast - Magic Bullet Coffee - Instagram Lunch - grilled chicken with Bearnaise sauce Dinner - steak and salad
The plan is to eat less than 20 grams of carbs every day.
Weight training for 30 mins tonight. It's going to be a tough one since I'm still suffering from jetlag, but I will do it!
I'm getting back in shape! Are you with me?!
.Summer is the time to enjoy fresh salads so I'm going to share my favorite salad recipes once a week for the entire Summer. Send me your favorite salad and I will share them with everyone!
Tomato, salmon and shrimp salad
Prep time: 10 mins Cook time: 0 mins Total time: 10 mins
1 serving
Ingredients • 1 cup cherry tomatoes • 5 salads leaves • 1/2 cup of salmon • 1 cup of large cooked shrimp • 1/4 cup olive oil • 2 tbsp lemon juice • A couple of fresh dill sprigs • Pinch of salt and pepper
Directions 1. Rinse the tomatoes and cut them in half. 2. Rinse the lettuce and pat dry. Place around the edges in a bowl. 3. Place tomatoes in the middle of the bowl. 4. Using scissors, snip the salmon in strips and add to the salad. 5. Add the shrimp to the salad. 6. In a small bowl, mix the oil, lemon and spices 7. Chop the dill and add to the dressing. Stir and pour over the salad.
Enjoy!
.We got back from vacation this weekend. Our trip to Sweden couldn't have been better. It was relaxing, we got to meet family and all of our friends, and we enjoyed a lot of time outdoors.
One day we went to a farm where we got to go on a ride with a horse and old milk carriage. We went around the village and forest for almost an hour. It was like stepping back in time. It was so beautiful and I felt so grateful for that moment. I remembered thinking that I need to remember that feeling when I get back to work. Pure happiness.
My son and daughter on the milk carriage.
.Even though we have a kitchen in our vacation house we end up eating out a lot. It's not always easy to find healthy options. Here are some helpful advice on eating out healthy:
1. Don't be afraid of asking Most restaurants don't mind if you change the meal. Ask them to hold the french fries and give you more vegetable/salad.
2. Try to find a buffet That way you can pick plenty of veggies and protein. Stay away from veggies which grow in the ground and corn. Use olive oil as dressing.
3. Think clean eating Go to a restaurant which offer a menu where you can find grilled chicken/beef with veggies vs. stews etc.
4. Dessert A cheese platter is a great dessert, or berries with whip cream. That way you don't need to say no to dessert!
.We have arrived in Sweden. We are here to visit my family for a couple of weeks. As we took the train from the airport to my town, I was reminded of the Swedish portion sizes. Check out the cup of coffee I had on the train. The cup is no bigger than my hand. This size is a little bit different from the Grande Blonde I have every morning at Starbucks in Boston...It's worth thinking about...
.Great TED presentation by Nicole Avena about how sugar affects the brain. Like I've said before - sugar is white poison.
"When you eat something loaded with sugar, your taste buds, your gut and your brain all take notice. This activation of your reward system is not unlike how bodies process addictive substances such as alcohol or nicotine -- an overload of sugar spikes dopamine levels and leaves you craving more. Nicole Avena explains why sweets and treats should be enjoyed in moderation." Check out the video here.
Image: pinterest
Congratulations to Jack Osbourne for his lifestyle change. What a fantastic accomplishment! Jack credited the ketogenic/low-carb Paleo diet for helping him manage his multiple sclerosis and fueling his recent 70-pound weight loss. Jack's mother, Sharon Osbourne, lost 30 pounds in six weeks by following a ketogenic-style Atkins diet that limited her daily carb intake to about 25 grams. Sharon, 61, has said she has never felt better.
.This week's workout challenge is going to be a challenge. I'm leaving for Sweden on Wednesday so this will literally be a challenge with jetlag and finding time. But I'm always up for a challenge! Are you??
.Getting too little sleep can have serious consequences for your health. People who don't get enough sleep often have higher levels of chronic inflammation and insulin resistance. Lack of sleep can also elevate blood sugar and lead to higher levels of hormones that causes hunger and sugar cravings.
Tips for sleeping better
- Limit eating and drinking alcohol within the hours before bed. A large meal before bed can cause indigestion that interferes with sleep. Alcohol before bed can result in waking frequently. I've noticed that when I've had something to eat before bed, I have really strange dreams. I often wake up exhausted from nightmares.
- Try to go to bed with a good blood sugar level. Elevated nocturnal blood glucose can wake you up to the bathroom which will interfere with your deep sleep. Following a ketogenic/LCHF lifestyle ensures a good blood sugar level. I sleep like a baby!
- Find a way to wind down before bed. Many recommend not watching TV before bed.
- Exercise early. There is some evidence that exercising reduces the quality of your sleep. This is a tough one for me since I have to workout at night because of my work schedule. I find myself staying up later when I excessive because I have so much new energy, which makes me more tired the next day.
Are you getting a good night sleep every night? Share your tips!
.I got a letter from Weight Watchers today asking me to subscribe to their magazine. They included some tips and guidelines which I find interesting.
Do treat all foods equally....hmmm, no I will not treat ice cream and broccoli the same, because they are not equal.
Breakfast eaters consume about 12% less fat than breakfast skippers do. Hmmm, don't we all know by now that fat is not bad??
Remember, be an investigator and find out what lifestyle is right for you. Just because a big company is giving you diet advice doesn't mean they are right, or that it is the right lifestyle for you.
.Prep time: 10 mins Cook time: 20 mins Total time: 30 mins
Chicken with roasted cherry tomato and basil sauce - a clean eating and ketogenic recipe the entire family will love. I have a child who doesn't like sauce (I know, who doesn't like sauce?!) which is why this recipe is ideal for a pleasant family dinner since I can serve the chicken separate. If you are following a ketogenic lifestyle you just remove the rice.
Ingredients • Olive oil • 1 pound cherry tomatoes • 4 boneless, skinless chicken breast (6 oz each) • cup coarsely chopped fresh basil • ¼ cup half and half cream • Brown rice • Salad; lettuce, 2 tomatoes and cucumber
Directions 1. Clean and chop the tomatoes and cucumber. Mix with the lettuce in a serving bowl and set aside. 2. Preheat oven to 400° degrees. 3. Place tomatoes in a large shallow baking dish and sprinkle them with olive oil (making sure they are all covered). 4. Roast the tomatoes, uncovered, about 20 minutes or until they are soft. 5. Meanwhile, put on the rice to cook following the directions on the packaging. 6. While the tomatoes and rice are cooking, heat up a pan on medium heat and add a little olive oil. 7. Add the chicken and cook both sides until cooked through. Cover the chicken and let stand for 5 minutes. 8. When the tomatoes are done roasting, put half of them in a blender and mix until smooth. 9. Place the mixture in a medium saucepan with the basil and the cream; cook, stirring, over low heat, until heated through. 10. Serve the chicken topped with sauce, remaining tomatoes, rice and salad.
Enjoy!
