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1 Jan 2015

Nytt år, nya projekt!

Gott nytt år på er!

Under 2015 kommer jag att driva ett nytt bloggprojekt på greenwarrior.se! Jag kommer fortsätta med ett liknande koncept som på denna blogg, men utveckla det mer mot hälsa, kost och träning. Det vore verkligen roligt om ni ville följa den nya bloggen och forstätta stötta mina projekt :) Första inlägget ligger redan uppe så det är bara att läsa! :) 

Jag hoppas ni alla haft ett fantastiskt 2014, och att vi satsar på att göra 2015 ännu bättre!

green warrior

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xo, Sanna

+ Health and Exercise

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17 Nov 2014

Matdagbok #3: Lördagsspecial (Vegan)

Hejsan på er! Här kommer min senste YouTube-video :)


xo, Sanna

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6 Nov 2014

Vegmat nu på YouTube!

Tidningen Vegmat har nu startat en egen kanal på YouTube där de lägger ut en ny receptvideo varje vecka :) Så om ni söker inspiration i köket kolla in dera kanal. Just nu ligger en video uppe med Smördegslängder med Kantareller och Kronärtskockskräm. Fancy! Jag ser fram emot att se vad de hittar på framöver :) Se deras första video här direkt! :D


xo, Sanna

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19 Oct 2014

Vegan från ung ålder - Gabriellas berättelse

Godkväll! Sitter och klickar mig runt på YouTube och hittade en kanal vid namn Mango Island Mamma som handlar om hennes unga sons liv som rå vegan. Jag tror att många har starka åsikter om vad barn bör och inte äta under de första åren av uppväxten, och eftersom jag inte läst något alls om näringslära i förhållande till barns utveckling så tänker jag inte uttala mig om vad som är rätt och fel. Dock tyckte jag att det var intressant att se hur denna glada, vackra lilla pojke är helt tokig i den mat han äter och att se leendet i hans ansikte när han får en grön smoothie, frukt eller sallad. Många föräldrar får tvinga i sina barn grönsaker och i det här fallet ber han bara om att få mer och mer.

Vad jag ville dela är en intervju som Mango Island Mamma gjorde med en kvinna som heter Gabriella, vars mamma lät henne och hennes bror växa upp på en rå vegankost och hur det påverkade henne fram till idag. Hon pratar om uppväxten, om hur hon i tonåren ville undersöka hur "alla andra" åt och hur hon i collegeåldern valde att gå tillbaka till sina veganska rötter efter att ha testat sig fram. Detta är en mycket sevärd och tänkvärd video i alla aspekter, och jag tänkte jag skulle dela den med er.

 

xo, Sanna

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10 Oct 2014

Din hälsa är ingen demokrati

Hej på er! Hoppas ni har en fin fredag :) TGIF, right? :D

Imorse såg jag en väldigt tänkvärd video på YouTube som Fully Raw Kristina laddat upp. Den handlar om food bullies och hon pratar om några av sina erfarenheter av motstånd från andra som hon genomgått under de 9 år som hon ätit raw. Jag tyckte att denna video var väldigt intressant, speciellt med hur hon beskriver en typisk food bullie i början av videon. Det stämde mycket bra in på det jag själv upplevde för några veckor sedna. Missade du det inlägget kan du läsa det här.

Anledningen till att jag ville dela denna video med er är att den passar in på så många av oss. Om man på något vis utmärker sig med den kost man äter och bryter mönstret från "standardkosten" så ä det ofta man möter motstånd från andra. Gör man olika matval för sin hälsas skull kan det oftas ses som att man inte har någon "giltig" anledning. Detta har jag sett i flera olika situationer, vare sig man är vegan, vegetarian eller tex LCHF. Att inte ta en kaka till kaffet bara för att man inte vill äta socker eller kolhydrater blir ofta inte accepterat hos andra i fikasällskapet utan man får kommenterer som "Men EN kan du väl ta? Det gör väl inget!". Men att istället vara glutenintollerant gör att man får en "giltig" anledning att avstå.

Jag tycker det är väldigt synd att när man på något vis prioriterar sin hälsa genom den kost man äter så är det så mycket svårare att förstå för andra än att man tex tränar. Och som sagt, oavsett på vilket sätt man sticker ut från mängden. Det viktigaste och bästa du kan göra är att stå fast vid dina beslut och prioritera dig själv framför andras åsikter. Säj "Nej tack" till kakan om du inte vill ha den istället för att låta dig övertalas. Känn dig säker i dig själv och i dina beslut. Bara du vet vad som är bäst för dig och bara du ska få bestämma vad du väljer att äta. Din kost och din hälsa är inte en demokrati. Stå på dig!

Här kommer videon om ni vill ha lite inspiration och hjälp med att handtera nära och kära i din omgivning som medvetet eller ej försöker sätta käppar i hjulet för din resa till en bättre hälsa!


xo, Sanna

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23 Sep 2014

Hälsohaul!

Hejsan hoppsan! Dagens video är en liten hälsohaul där jag visar nyttiga gottigheter jag har köpt den senaste tiden :) Choklad, pasta och proteinpulver i en enda röra :P Länkar till alla sidor och produkter finns nedan! Jag har köpt alla varor för mina egna pengar och har inte blivit sponsrad, så ni kan vara säkra på att alla åsikter är mina egna! :)



PRODUKTER:

http://clearlife.se
Ombar rå choklad
Conscious RAW chocolate

http://albeda-glutenfritt.se
Rårisfusilli
Rårisspagetti

Bönpasta

http://svenskhalsokost.se
Hampaprotein

 

 

xo, Sanna

+ Health and Exercise

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20 Sep 2014

Svar på tal

Igår blev jag utsatt för min första ”veganattack”. Och man kan definitivt säga att jag inte var redo för den… Som ni säkert vet så håller jag på att gå över till vegansk kost, och under den senaste månaden har jag ätit ungefär 95% vegansk kost. Igår var vi ute på after work där jag har praktik och mannen bredvid mig frågar varför jag valt att vara vegan. Hans fråga låter som om den kommer av intresse så jag svarar att jag gör det för hälsans skull. Att jag har läst mycket om det och ju mer jag läser desto tydligare blir det att det vore den bästa kosten för kroppens skull. Jag nämnde också att efter det jag läst så tror jag att människor faktiskt inte egentligen är menade att att äta kött.

Där trampade jag visst på en öm tå. Han avbryter mig och säger: "Men så kan du ju inte säga". Jag svara då att allt jag har läst tyder på det och han frågar efter detaljer. Jag säger då att vi tex har platta tänder (jämför våra tänder med något annat djur som äter kött så märks en tydlig skillnad). Han slänger snabbt in orden: "Vi har köttätartänder också". (Jag antar att han menar våra hörntänder). Sen säger jag också att människan har ett långt tarmsystem, vilket växtätare har. Våra tarmar är ca 12 ggr så långa som vår överkropp, vilket gör att kött har väldigt svårt att passera genom dem. Jag säger att djur som äter kött har ett tarmsystem som är mellan 3-6 ggr sin överkropps längd. Det tycker jag är en tydlig skillnad, men han säger: "Men vilka köttätare jämför du med då? Människan är en omnivor, en allätare, precis som björnen".  Han säger vidare att det är skillnad på tex tigrar och katter som BARA äter kött. Han sa även att ger du en katt veganmat så kommer den dö (vilket inte är sant, för det finns både veganmat för katter och hundar på marknaden och jag vet både katter och hundar som levt många år på veganmat. Men jag säger ingenting om det. Jag tycker inte heller att katter ska vara veganer btw).

Jag svarar att det jag läst pratar om köttätare i allmänhet. Han säger då något i stil med: Ja om du läser ”veganlitteratur” så är jag övertygad om att det är det som står. Men det är väldigt stort att säga att så (att människor egentligen inte är gjorda att äta kött). Man kan inte säga att det ena är rätt eller fel.

Jag känner mig väldigt påhoppad och som att jag måste försvara mina matval. Det märks tydligt att han inte håller med mig och att han inte vill lyssna på vad jag har att säga. Stämningen runt bordet är stämd och jag vill inte göra det värre, så jag tiger. Jag är så klart omtumlad över hans sätt att reagera och ge sig på mig. Han säger att ”man kan inte säga att det ena är rätt eller fel” men samtidigt säger han att jag inte får säga som jag gör, alltså antyder han att jag har fel och han har rätt. Det blir en spänd tystnad och ingen av oss säger något mer om ämnet. Han går tillochmed och sätter sig vid det andra bordet efter att förrätten är avklarad.

Det här är något som tynger mig och som jag blivit ordentligt upprörd över. Jag vet att många ser snett på veganer, och alla har rätt till sin egen åsikt. MEN, ställ inte en fråga till någon som du inte vill höra svaret på. Han kunde uppenbarligen inte acceptera min filosofi och var heller inte redo att lyssna. Jag försökte inte ÖVERTALA honom om att han ska sluta äta kött. Alla får göra sina egna val. MEN jag körde inte heller över hans matfilosofi, som han gjorde med min.

Jag var otroligt oförberedd på denna attack men nu i efterhand när jag hunnit tänka på det så vet jag precis vad jag borde ha sagt (är det inte typiskt att det alltid blir så?)

Så här kommer mitt svar på tal, vad jag önskar att jag kunde sagt i går kväll, ostört utan att han avbröt mig.

Efter vad jag har läst så tror jag att människans kropp inte är menat att äta animaliska produkter. Du behöver inte vara överens med mig, men det är så jag ser på saken. Du säger att vi är omnivorer som björnen. Visst, människan är en allätare, det finns inga tvivel om det, MEN bara för att vi KAN äta något så är inte det samma sak som att vi BORDE äta det. Grisar äter tex griskött om vi matar dem med det, men tror du att de egentligen är menade att äta varandra?

När jag säger att vi har platta tänder, som alla andra växtätare, inflikar du att vi har köttätartänder åxå. Jag antar att du syftar på hörntänderna som är en aning spetsigare än de andra. Du säger att vi är allätare som björnen. Jämför människans hörntänder med björnens. Tycker du att det är samma sak? Om man försöker tänka logiskt på saken, borde det inte finnas en anledning till att människan behöver vapen och fällor för att kunna fånga och döda djur? Vi är inte snabba nog att springa ikapp en kanin eller ett rådjur, och jag tror knappast våra hörntänder fungerar speciellt bra till att döda ett djur genom att tex bita av deras halspulsorder så de förblöder.

En annan parantes är att vi använder ju kniv och gaffel när vi äter vårt kött, som är fint styckat i behändiga portionsbitar. Vilken annan köttätare gör det? Mer logiskt vore att våra hörntänder är spetsigare av den anledningen att göra det enklare för oss att äta sådant som rötter och nötter som har ett hårdare skal. Jämför tex med apor som gorillan.

Tillbaka till tarmsystemet. Vårt långa tarmsystem, som finns hos alla växtätare, gör att det är väldigt tungt för kroppen att ta hand om kött. Frukter och grönsaker tar 1-2 timmar för kroppen att förbränna och ta hand om, medan en bit kött kan vara i vårt tarmsystem i upp till 7 dagar (!) beroende på hur snabb förbränning individen har. För mig är det ett tydligt tecken på att våra kroppar är bättre anpassade till att äta växter, även om vi kan äta kött.

Något som jag också tycker är viktigt, men som vi inte gick in på i vår korta diskussion, är sjukdomar. De absolut flesta sjukdomar (som vissa cancerformer, hjärtattacker, e-coli, benskörhet mfl) uppkommer främst genom förträning av animaliska produkter, och de är väldigt sällsynta hos folk som är veganer. Människor från den asiatiska landsbygden är det folkslag som anses vara hälsosammast i världen. Deras allvarliga sjukdomar är nästan obefintliga och dessutom lever de längst. Deras kost består oftast helt av växter (främst ris och grönsaker) och har gjort det under alla tider. Borde inte det tyda på något?

Jag har valt att gå över till den veganska livsstilen av hälsoskäl, för att av den forskningen som jag läst verkar det vara det optimala för människokroppen. Andra är veganer för att de inte gillar smaken av kött, eller för att de är djurvänner och inte vill stödja massuppfödandet och massmorden på djur. Alla veganer har sina egna själ och vissa är pushiga och försöker övertala alla de ser till att bli vegan. Jag är inte sån. Jag tycker att var och en har rätt att fatta sina egna beslut. Jag tror också att om man inte har något som helst intresse av att vara vegan så är chansen stor att det inte har förståelse för det, precis som mannen jag pratade med. Vi är uppfödda med att människan ska äta kött, ägg och mjölk och det är mönster som är väldigt svåra att bryta, speciellt om man inte vill eller inte vill utbilda sig om ämnet. För att bli vegan, och verkligen hålla den livsstilen, tror jag att det måste vara ens eget beslut. För att man vill ha en förändring. Inte på grund av påtryckningar från annat håll. Så är det med alla förändringar. Vill man det egentligen inte själv så kommer det antagligen inte hålla så bra.

Mjölk och ägg är det sista jag kort vill röra i detta (ofantligt långa) inlägg. ”Man ska dricka mjölk för det är nyttigt! Det innehåller kalcium, det får man starka ben av!” Ungefär så är den rådande uppfattningen i vårt samhälle. Men vad ÄR egentligen mjölk? Kon producerar mjölk till sina kalvar när de fötts. Mjölken innehåller en massa näringsämnen och hormoner som ska hjälpa kalvarna att växa sig stora och starka. Precis samma sak är det med oss människor. Nyblivna mammor produceras mjölk till sina bäbisar för att hjälpa dem växa. Så varför ska vi dricka kalvarnas mjölk? Ämnena där i är menat för kalvarna, inte för oss. Dessutom producerar kor endast mjölk när de kalvat. Sedan slutar produktionen, precis som hos människor. Därför tvångsinseminerar vi kossor så att de föder nya klavar, och ger oss mer mjölk att sälja i butik. (That sounds fair, right?)

Så vad är anledningen till att vi ska dricka komjölken? Vore det inte mer logiskt att vi drack människomjölk som faktiskt är utformat till oss? (Fy vad äckligt! tänker nog de flesta. Hur är då komjölken annorlunda? Egentligen?) Kalcium. Det är nog det svar man oftast får. Det är sant att mjölk innehåller kalcium och att kalcium är bra för ett starkt skelett. MEN forskning som gjorts visar att mjölk är så pass surt för kroppen att vi på något sätt måste återställa PH balansen i kroppen. För att återställa balansen behövs fosfor, och den enda källan till det är kalciumfosfat som finns i vårt skelett. Så när vi dricker mjölk tvingas våra kroppar TA kalciumfosfat från våra ben. Fosforn neutraliserar PH-värdet och kalciumet blir en restprodukt som vi kissar ut. Alltså tar mjölken kalcium från vårt skelett, inte ger det till dem. Om ni inte tror mig så finns det en massa studier som visar att de länder med högst benskörhet i världen är samma länder som dricker mest mjölk, och de länder med lägst benskörhet är de länder som nästan inte dricker någon mjölk alls. För mig går det alltså inte ihop att vi människor ska ta kalvarnas näring för att ge oss själva svagare skelett och dessutom i många fall för tidig utveckling från de hormoner som finns i mjölken. Dessutom kan man få i sig mer än tillräckligt med kalcium genom grönsaker, som tex selleri.

Och vad är EGENTLIGEN ägg? En hönas mens. Enough said.

Nu har jag fått sagt det jag ville säga för den här gången. Jag vill upprepa att jag inte på något sätt vill tvinga andra till att bli veganer. Jag har ingenting emot att andra äter kött, men det här är MINA anledningar till varför jag valt att byta till vegankost. Oavsett vad man tycker om veganer så tyder forskning på att det mest LOGISKA är att vi är menade till att vara veganer. Och logik är något som jag har svårt att ignorera.

Det viktigaste av allt, och den egentliga anledningen till varför jag blev så upprörd igår är INTE att denne man inte tycker att veganism är ”rätt” eller att han inte överensstämmer med det jag läst. Utan den egentliga anledningen är SÄTTET HAN BEHANDLADE MIG PÅ. Ställ inte en fråga till någon om du inte vill höra vad de har att säga. Du behöver inte hålla med om vad de säger, men du borde ändå låta dem tala till punkt och respektera att de ser saker på ett annorlunda sätt än du. Alla har rätt till sin egen åsikt. Det betyder alltså inte att bara DU har rätt att tycka som du tycker, utan även att den du pratar med rätt att till sin åsikt och att få säga sitt. 


 

xo, Sanna

+ Health and Exercise

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9 Sep 2014

Matdagbok #2: Vegan

God kväll! Har suttit hela eftermiddagen och redigerat för att få en video klar till idag, och här är den! :D Veckans video är en matdagbok med veganska recept. På senaste tiden har jag ätit mestadels vegansk kost och mår verkligen jättebra med det! Än så länge är mitt förråd med veganska recept ganska limiterat, men jag ser fram emot att lära mig nya spännande recept framöver och så klart dela dem med er!

Äter ni någon vegansk rätt? Har ni några tips? :) Hoppas ni gillar videon! Let me know in the comments :D

 

xo, Sanna

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14 Aug 2014

Dagens guldkorn: Gluten Free Vegan Girl

God morgon! Just nu sitter jag och bläddrar igenom en ny blogg som jag just precis hittat: Gluten-free-vegan-girl.com. Den drivs av 18-åriga Solveig från Norge och är full av spännande, hälsosamma recept. Än så länge har jag bara hunnit göra en snabbtitt på innehållet men är redan säker på att det är ett guldkorn! Så nån timme framöver kommer jag sitta klistrad vid skärmen och lusläsa vartenda recept :D

Är inte hennes logga för fin?! :D Klicka på bilden för att komma till Solveigs blogg!

Att människan genetiskt sätt är byggd för att vara vegan är något som det hos mig inte råder det minsta tvivel om (jag kommer skriva mer om varför i ett annat inlägg, så håll utkik!). På sistone har jag gjort en hel del research och det blir snabbt uppenbart den kost våra kroppar är konstruerade efter är långt ifrån den kost som idag anses vara standard. Jag tror att många är väldigt negativt inställda till en vegansk livsstil, och jag tror framförallt att detta beror på rädsla och lathet. Man känner sig för bekväm vid sina redan invanda mönster och vill helst inte ändra nått om man slipper. Därför är det väldigt lägligt att inte läsa på om kostens inverkan på människokroppen. Släpper man inte in ny information så kan man lugnt vandra vidare i samma banor som man alltid gjort, vare sig det är det mest fördelaktiga för kroppen eller inte.

Jag är en väldigt nyfiken människa och har stor empatiförmåga. Jag gillar att försöka sätta mig in i andras val och situationer och försöka förstå varför det väljer att göra de val de gör. det var så jag snubblade in på veganspåret. Och ju mer jag läser, desto klarare blir det för mig att det optimala vore att bli vegan. Däremot är det inte lätt att ställa om från den standard vi är uppvuxna i och sadla om. Men att införa några nya rätter och ta förändring steg för steg är enklare, och det är vad jag tänker göra. Sen får vi se vart vägen bär! Jag tycker det är jättespännande att experimentera med mat och se hur det påverkar min kropp. Som jag sa i ett av mina senaste inlägg; Testar man inte får man heller aldrig veta! 

Är det någon av er läsare som är/har varit/vill bli vegan? :)

xo, Sanna

+ Health and Exercise

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12 Aug 2014

Mina 5 bästa träningstips

Hej på er mina söta läsare! Här kommer en video med mina 5 bästa träningstips när det gäller motivation, inspiration och att se snabba resultat med din träning. Jag hoppas att ni kan få användning för dem i resan mot era egna träningsmål!

Klicka på bilden nedan för att se videon på YouTube.

Du har väl inte missat att jag har en GIVEAWAY på en exklusiv hårolja från Nume? Klicka HÄR för att se videon och vara med och tävla!



Mina 5 bästa träningstips:

1. Träna direkt på morgonen
På morgonen är kroppen fortfarande inne i nattens fasta, så att träna direkt på morgonen innan frukost gör att du förbränner du mer fett och kalorier än om du tränar någon annan tid på dagen. Att träna på morgonen ger dig även en bra start på dagen, det sätter igång matsmältningen och väcker liv i din kropp. Men det kanske bästa med att träna direkt på morgonen är att du blir av med träningen direkt. Du kommer inte skjuta upp den eller komma med bortförklaringar som gör att träningen inte blir av. Istället kan du känna dig stolt över dig själv resten av dagen! 

2. Skippa INTE stretchen!
För att undvika skador och för att dina muskler ska återhämta sig och bygga upp sig på bästa sätt är det jätteviktigt att du alltid stretchar efter träningen, även om du bara tagit en promenad. Se till att få in 10-15 minuter stretch efter varje träningspass, och om du vill kan du även stretcha lite extra utan att du tränat överhuvudtaget. Att stretcha är jättebra för dina muskler!

3. Skaffa en träningsdagbok
Att föra träningsdagbok där du skriver upp all din träning, hur det har gått och hur du känner dig kan verkligen vara till stor nytta. Detta gör det lättare att se dina framsteg och du får dessutom full koll på exakt vad du har gjort träningsmässigt. Det är otroligt givande att bläddra tillbaka bland sina anteckningar och se hur mycket man har förbättrats, vilket så klart ökar motivationen och viljan att fortsätta träna. Helt plötsligt kanske du kan springa en extra kilometer eller göra dubbelt så många armhävningar!

4. Ät en REN kost!
"Abs are made in the kitchen, not the gym!" De flesta inom träningsvärden är överens om att kosten är det absolut viktigaste när det gäller att se snabba och de bästa resultaten med din träning. Utan en ren, bra och hälsosam kost slösar du bort din tid på gymmet eller i träningsspåret. Se till att utgå från rena, okomplicerade råvaror och bygg upp dina måltider efter dessa. Skippa socker, kemikalier och färdigförpackad mat. Det är bara skräp och bidrar inte med någon näring till din kropp. Se i första hand på näringsvärdet i den mat du äter. Jag rekomenderar att helt skippa gluten och mjölkprodukter. Se till att så stor del som möjligt av din kost består av frukt och grönsaker, och glöm inte att dricka minst 2 liter vatten om dagen. Om du följer dessa kostråd kan jag garantera att du kommer se snabbare resultat med din träning, och din kropp kommer må mycket bättre!

5. Ha roligt!
Det finns så många olika träningsformer, sporter och övningar att du aldrig ska behöva göra något som känns tråkigt. Träna ensam eller i grupp. Lagsport eller individuellt. Hatar du att springa men vill få bättre kondis, testa spinning, simning eller åk skateboard! Testa en träningsDVD eller gå på ett ledarlett pass på Friskis & Svettis. Kombinationerna är ändlösa och bara du kan ta reda på vad som passar dig och din kropp bäst. Testa nya saker och se vad du gillar bäst, för när träningen känns kul kommer du inte behöva tvinga dig själv till att träna, utan det kommer vara något du ser fram emot!

xo, Sanna

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11 Aug 2014

Oatly: "Mejeriprodukter" av havre

Hej alla läsare! Den senaste tiden har jag testat att helt ta bort mjölkprodukter i min kost för att se hur det påverkar min kropp, och jag måste säga att jag blev förvånad över resultaten jag fick efter enbart ett par dagar. Sedan flera år tillbaka har jag lidit av migränanfall under "röda veckan", i alla fall 2-3 eftermiddagar utan undantag, men efter att förra perioden var slut kom jag på att jag inte haft ett enda spår av migrän eller huvudvärk. Jag hade då varit utan mjölkprodukter (mjölk, smör, ost, yoghurt osv) i endast 10 dagar, med "röda veckan" inkluderad i de 10 dagarna. Amazing! För er som haft migrän någon gång kan ni säkert hålla med mig om att man nästan skulle göra vad som helst för att slippa, och nu verkar jag ha hittat något som funkar för mig.

Sedan jag börjat fokusera på att äta nyttigt har jag aldrig tidigare uteslutit mjölkprodukter, utan tagit bort sånt som vete, gluten och socker. Jag intalade mig själv att jag helt enkelt inte skulle kunna "ge upp" mejeriprodukter. Vad ska jag då laga mat med??? Saken är den att det finns flera alternativ till mejeriprodukter som ger dig samma resultat som de produkter du är van att använda. Det gäller bara att upptäcka dem!

Så idag tänkte jag tipsa om ett par produkter jag börjat använda den senaste tiden från märket Oatly. Oaty är ett svensk märke vars produkter har en bas av havre. De har allt fån yoghurt och matlagnings"grädde" till creme fraiche och glass! Helt otroligt! De produkter som jag testat hittills och verkligen gillar är deras creme fraiche, matgrädde och naturell yoghurt. Jag har hållit mig till de produkter som inte innehåller tillsatt socker eftersom jag försöker att hålla mig borta från det så långt som möjligt, men det är såklart bättre med glass gjort på havre än mjölk även om det är socker i. Man får ta allt med en nypa salt. Alla produkter som Oatly erbjuder kan ni hitta HÄR, de har även ekologiska alternativ :D

Om ni är någorlunda insatta i mjölkfri kost så vet ni säkert att det finns en hel uppsjö av andra typer av "mjölk" nu för tiden, så som sojamjölk, rismjölk, kokosmjölk, mandelmjölk mm, men Oatlys produkter är de första jag har hittat som har något som liknar en "vanlig" creme fraiche, vilket jag verkligen uppskattar! Dessutom är deras produkter fria från soja, vilket kav vara svårt att hitta i vegetariska/veganska alternativ till mejeri/köttprodukter. Så om ni letar efter mjölkfria alternativ i matbutiken så rekommenderar jag er verkligen att testa Oatly! Jag tänker fortsätta utesluta mjölkprodukter ett tag och se vart det tar mig. Testar man inte så får man heller aldrig veta!

Brukar ni äta mjölkfri kost? 

xo, Sanna

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3 Jul 2014

Forks over Knives

Hej! Tänkte bara lite kort dela med mig av en matdokumentär jag tittade på tidigare idag. Den heter Forks over Knives och handlar om fördelarna med att äta en växtbaserad kost med "rena" råvaror, inte enbart för viktminskning utan även för att motverka allvarliga sjukdomar så som diabetes, cancer och hjärt- och kärlsjukdomar.

Till skillnad från många andra dokumentärer ger inte Forks over Knives de skuldkänslor som i många fall automatiskt kommer i samband med program som handlar om kost. De försöker inte trycka ner sitt budskap i halsen på dig, utan informerar på ett sätt som fick mig att känna mig inspirerad efteråt och en vilja att se över mina matval och testa något nytt. Forks over Knifes är en dokumentär som fokuserar på människors framgångshistorier snarare än att enbart fokusera på de etiska aspekterna av att avstå från att äta djurprodukter, och kommer inte få dig att känna dig ful, fet och dålig efteråt (som när man tittar på "Du är vad du äter").

Det jag tycker är extra spännande är hur stor effekt vår ost har på våra kroppar när det kommer till sjukdomar. Det är synd att de flesta inte tänker på att sadla om sina matvanor INNAN hjärtattacken, diabetesen eller cancerbeskedet. Om fler fokuserade på att inkludera mer frukt och grönsaker i sin kost skulle vi slippa att någon gång få hamna i den situationen. I vissa fall finns det inte ens en chans att vara efterklok.

Om ni har lust att kolla in dokumentären, klicka på bilden nedan eller på den här länken: http://www.primewire.ag/watch-2581871-Forks-Over-Knives


xo, Sanna

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23 Jun 2014

Magrutor på 10 minuter?

God morgon! Medan jag sitter här och surplar i mig min morgonjuice (ananas, apelsin och äpple BTW) planerar jag morgonens träningspass. Just för stunden är jag väldigt sugen på att få min mage i bättre skick. Kanske lite magrutor, eller i alla fall "nästan rutor". Det skulle sitta fint!

YouTube-kanalen XHIT Daily laddade nyss upp en 10 minute ab workout som ser mycket lovande ut. Ska testa den idag efter frukost och se om den är lika bra som den verkar :) För tio minuter om dagen kan nog alla undvara till lite träning?

Här har ni videon ifall ni också vill testa. För alla vill vi väl piffa till oss lite nu när det officiellt är Beach 2014? :D 

 

xo, Sanna

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30 Apr 2014

Tone it Up Bikini Series 2014


God morgon
kära läsare! Som några av er säkert redan vet så älskar jag att träna till videos från Tone it Up! Karena och Katrina lyckas verkligen göra träning både enkelt och roligt! Allt du behöver för att kunna hänga med i alla deras videos är en yogamatta och ett par hantlar :) Superenkelt och jättekul!

Nu har deras årliga bikiniserie dragit igång och jag har just slutfört mitt första träningspass. Varje tisdag i 8 veckor framöver släpper de en ny träningsvideo på sin YouTube-kanal som får dig redo för bikinisäsongen på ett kick, och igår kom alltså den första i årets bikiniserie ut. En riktigt bra video som riktar in sig på hela kroppen. Kan verkligen rekommendera den ifall ni som jag gillar att träna hemma.

Jag har även anmält mig till deras Bikini Series via deras hemsida, toneitup.com. Det är helt gratis och då får man mail med träningsmaterial, roliga recept och motivationstips. Om ni känner att ni vill snygga till er kropp lite inför sommaren så finns länken till deras bikiniserie här. Det är alltså helt gratis :)

Nu ska jag mumsa i mig ett par jordgubbar och en smoothie för att boosta min kropp lite efter träningen. Ha en fortsatt trevlig dag! :D   

xo, Sanna

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25 Apr 2014

Eko-logiskt; Ekologiska mat- och skönhesprodukter

Hej igen! Och Happy ECOday! Eller vad man säger :P Idag är det iallafall ECOday2014 och i ära till det har jag gjort en liten video där jag pratar om vikten av ekologiska produkter, både när det kommer till mat och skönhet.

Klicka nedan för att se videon, och om någon av er läsare har tips om bra märken/produkter när det gäller naturliga och ekologiska skönhetsprodukter, lämna gärna dem i kommentarerna här eller på YouTube så vi kan hjälpa varandra hitta de bästa produkterna :)

Ha en trevlig ECOday! :D

xo, Sanna

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24 Apr 2014

ECOday 2014

Hej på er! imorgon är det ECOday 2014, och jag vill uppmana mina läsare att delta :D Det är inget svårt eller ansträngande, det hela går ut på att handla så många ekologiska, miljömärkta eller fairtraidprodukter som möjligt när ni drar till affären imorgon för att handla inför helgen. Svårare än så är det inte. 

Jag försöker att alltid köpa ekologiskt när alternativet finns, så jag tänker såklart haka på även imorrn :) Gå gärna med i ECOday's evenemang på Facebook för att visa ert stöd! Här nedan kommer den information som de delar med sig av på sin sida:



"2013 kom jag spontant på att jag ville skapa en återkommande eko-dag. Detta skedde två dagar innan löning. Responsen var trots det ganska bra och folk engagerade sig på olika sätt. Nu har jag dock mer framförhållning och vill verkligen att detta ska slå igenom STORT. Så hjälp mig gärna att sprida detta. Jag kommer kontakta olika företag för samarbete, så att det verkligen uppmärksammas.

Här är förra årets tanke, som så klart fortfarande gäller:
Det är lön och de flesta handlar mat och godsaker inför helgen. Men hur många handlar på ren automatik och hur många handlar medvetet?

Jag vill öka medvetenheten hos konsumenten och handlarna. Om vi under en dag väljer att handla så mycket ekologiskt, miljömärkt och fairtrade som möjligt, kanske vi kan få upp ögonen för något nytt och samtidigt visa butikerna att det finns ett intresse för bra mat som inte belastar vår planet och våra djur negativt.

Jag utmanar er att under en dag välja medvetet, att välja från hjärtat. Köp så mycket ekologiskt som ni kan, oavsett om det bara är en produkt mer än ni brukar. Läs på era förpackningar, välj bort det dåliga och lägg till det som är bra. 

Såklart önskar jag att ni handlar eko/miljömärkt/fairtrade alla dagar. Men detta är en önskan att nå fram till er som vanligtvis inte handlar dessa produkter. Ni som redan gör det, kan ju hitta på något extra, som att sätta press på era handlare.

Saknar ni något, fråga i affären! De gånger jag frågar efter en vara som inte finns, brukar jag få svaret att de ska kolla upp det och i så fall ta in det om det finns. Butikerna behöver bara veta att intresset finns hos kunderna. 

Det behöver inte heller vara dyrare. Många gånger har kedjorna sina egna märken med eko-mat och miljömärkning, som kostar ungefär samma som den vanliga "märkesvaran" som inte är märkt med de bra stämplarna. Till exempel Icas "I love eco", Coops "Änglamark" eller Willys "Garant" och "Såklart". 

Självklart gäller detta även kläder, smink, hudvård, hårvård etc. Även där har kedjorna oftast ett märke som är miljömärkt/eko och klädkedjorna brukar ha en eko-kollektion. Priserna på eko-kläder kommer sjunka ju mer vi handlar. 

Det hade ju varit fantastiskt om alla eko/miljö-produkter tog slut i hela Sverige på en eftermiddag! Kom ihåg; vi "röstar" med våra pengar! Är ni på? 

Under dagen får ni gärna lägga upp bilder på det ni handlar och hashtagga #ecoday2014. =)

OBS! Datumet 2013 var den 26/4, medan det 2014 blir den 25/4. Alltså fredagen då alla har fått lön och storhandlar."

Hoppas ni går med :D 

xo, Sanna

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3 Apr 2014

Food Matters


Hi guys! Recently I mentioned a documentry called "Hungry for Change". This one, "Food matters" is another relly great one if you are considering swithing to a healthier lifestyle but need a push in the right direction. It's a very informative video that will most definitly change you outlook on food and how you feed your body. As the title suggest, food DOES matter! Take some time out of your day and watch this :) I've already seen it back in the day but I'm going to re-watch it right now.

Have an awesome day guys!

xo, Sanna

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24 Mar 2014

Throwback: Hungry for change


Hi guys! A few months back I did a post on a food documentery called "Hungry for change". I felt like I've been slipping back into unhealthy life habits so I thought it was time to watch this again. I highly encourage every single one of you to watch this documentary. In my mind, it's life changing. In a very simple but effective way the experts, authors and doctors in this documentary explains what the food industry and its products are doing to our bodies and our health, as well as teaches us who to think and eat to reach a better life.

Somehow it all seems so logical and obvious once you've heard what they have to say. I guarantee you'll have more than one "Why didn't I think of that?" moment when watching this.  But sometimes you just need someone to guide you in the right direction, let this documentary do that for you.


Invest in your life, your health and your happiness. Take 90 minutes out of your day and watch this. You won't be sorry. (Click the picture to watch Hungry for Change online)

xo, Sanna

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6 Mar 2014

How to start eating healthy


Hi guys! Today I wanted to  share 5 tips on how to start eating healthy. Trying to eat healthier is a goal that most of us have but often it means a huge change in your everyday life, and because of this it can feel a bit intimidating to take that step into a healthier lifestyle. But here is 5 tips that is a good starting point for all of you out there who wants to start eating healthy but don't really know where to begin. I hope you enjoy!


Tips:

1. Define what eating healthy means to you
Make a list of all the things you no longer want to include in your diet. Everyone has a different opinion on what 'eating healthy, really means, so define it in the way that fit your needs and your lifestyle.

2. Get rid of all of the things you no longer want to include in your diet
Go through your cupboards, fridge and freezer and throw away everything that made the naughty list. If you keep foods that you know are bad for you at home you will eat them, so put yourself up for success and get rid of all of it!

3. Avoid temptation!
By not keeping bad foods at home you have a better chance to avoid temptation. But this also concerns the social situations you're in. If you have an appetite for fast food or baked goods, avoid putting yourself in socials situations where you can easily get a hold of those things. Avoid coffee shops of eating out for the first period of your change to ease the transition.

4. Start out slowly
When changing your life you have to take baby steps in order to be successful. You can't decide to just never have chocolate again, because you will cave and probably binge eat. Every once in a while you need to feed you cravings to be able to keep on going without falling off the wagon to hard, but do it in moderation. If you have a chocolate craving, get a piece of chocolate, but do not bring 5 more home to 'save for another time', because you will cave and eat them all!

5. Be creative!
When eating healthy there will be a few things you'll have to cut out, but there are SO many unexplored flavors and ingredients out there that are just waiting for you! Be courageous and try a lot of new thing, even things you think you might not like, and I guarantee you'll find new dishes and snacks to fall in love with. The more good, delicious, new things that you put in to your diet, the easier it will be to forget about the bad things you're now excluding.     

xo, Sanna

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14 Feb 2014

Fitness Haul!

Hi guys! So, I went shopping... :D My boyfriend and I have a big move comming up at the end of this month, and once we have settled into our new home I am going to join the gym for the first time in my life :) I've always worked out at home, but now when I'm joining the gym I needed some new workout clothes, and I decided to make a short video on it :) 

 

 

PRODUCTS MENTIONED:
Workout pants from Cubus: https://cubus.com/sv/7141605_F990
Neon pink workout top from Cubus
Grey/Black workout top from Cubus: https://cubus.com/sv/7147010_F990
Orange sports bra from Cubus: https://cubus.com/sv/7124957_F241
White trainers from Skopunkten: http://bit.ly/MiisS4
Yellow trainers from Skopunkten: http://bit.ly/1kGwlb6
Boots from Skopunkten (SALE alert!): http://bit.ly/1jf7wzg


xo, Sanna

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19 Aug 2013

How to stay on track with a healthy lifestyle

Hi guys! I have a new YouTube video up where I share some tips on how to stay on track with a healthy lifestyle :) These are all things that has worked out great for me since I started to live more healthy, and I thought they were worth sharing! Enjoy, and please subscribe to my YouTube channel if you like my videos :)


xo, Sanna

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18 Aug 2013

Fruit kebab

Hi guys! Here is a quick and easy tip for a healthy snack: Fruit Kebabs! :D This is a really fun way to eat fruit, a perfect way if you want your kids to see fruits in a new light. You can of course choose any fruits or berries you like, but I had watermelon, strawberries, peaches and green grapes. Just cut them into bite size pieces and stick them on a skewer :) It's a simple as that! A perfect dessert to bring to a barbeque or to just spice up your average Sunday afternoon :) 




xo, Sanna

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4 Aug 2013

The color red

Hi guys! The other day I went out into my grandparent’s garden and picked a plate of berries that I had for breakfast. Not only are berries delicious, they are also very nutritious! I went with a red theme and picked some strawberries, raspberries, cherries and red currants. I did a little research on the health benefits of these 4 berries and thought I’d share them with you. I think it’s nice to actually know what the berries help with, instead of only hearing “they are good for you, eat them!”. I will leave the sources to the information below if you are interested to read more :)



Strawberries:
- Low in calories (only 32 kcal/100g)
- Rich source of health promoting phyto-nutrients, minerals and vitamins.
- Scientific studies show that consumption of straw berries may have potential health benefits against cancer, aging, inflammation and neurological diseases.
- Fresh berries are an excellent source of vitamin C. After oranges/lemons it’s the most vitamin C packed food.

Source:
http://www.nutrition-and-you.com/strawberries.html


Raspberries:
- Low in calories and saturated fats (52 kcal/100g)
- High in dietary fiber (100g of raspberries are 16% of the RDI of fiber)
- Is full of antioxidants like vitamin A, C and E. Vitamin C helps the body fight inflammation.
- Raspberries contain a good amount of minerals like potassium, manganese, copper, iron and magnesium. Potassium helps controlling heart rate and blood pressure.
- Contains vitamin B and K which helps the body’s metabolism of carbohydrates, protein and fats.

Source:
http://www.nutrition-and-you.com/raspberry.html

Cherries:
- Cherries are one of the very low calorie fruits, but are rich source of nutrients, vitamins, and minerals (50-63 Kcal/100g depending on the type of berry)
- Cherries are anti-inflammatory can help against chronic painful episodes such as gout arthritis, fibromyalgia (painful muscle condition) and sports injuries.
- Research studies suggest that anti-oxidant compounds in tart cherries help the human body to fight against cancers, aging and neurological diseases, and pre-diabetes condition.

Source:
http://www.nutrition-and-you.com/cherry-fruit.html


Redcurrants:
- Redcurrants are rich in fiber, which aids good gut function and in the development of healthy gut microflora.
- It’s also rich in Vitamin C, which has vital protective antioxidant properties and fights against various forms of cancer,
Redcurrants are very good for increasing the immune function in the body, and regular intake of redcurrants will reduce the risk of colon cancer.
- T
he berries are loaded with essential nutrients and vitamins that promote better eye vision.

Source: http://lifestyle.iloveindia.com/lounge/benefits-of-redcurrants-2159.html

xo, Sanna

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1 Aug 2013

30 days abs challenge

Hi guys! Starting today I’m going to do the “30 days abs challenge” from 30dayfitnesschallenges.com.  I heard about this through Divas can cook’s Facebook page (LOOOVE her cooking videos btw :P) and it just seemed like such an easy and maintainable workout challenge that I just had to do it.

The way it works is you do 4 different exercises a day; situps, crunches, leg lifts and plank. Every third day it’s a rest day for your body to recover where you don’t do any exercises at all. It starts easy with only a few of each a day, and as the month progresses the workload steadily increases.

What I think is good about this is that you can do all of these exercises from your own home, without any equipment. The site also say that you can split the exercises up throughout the day, so you don’t even have to do them all in a row.

I challenge all of my readers to try this too! So, who’s with me in trying this? Come on now, you can do it!  

I’m excited to see how much of a difference this will make. Below I will insert a before picture of my stomach and by the end of august we shall see if what the results are! Leave me a comment below if you are trying this! Click here to go to 30dayfitnesschallenges.com and take a look at the workout schedule :)


xo, Sanna

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31 Jul 2013

What’s in my fridge?!

Hi guys! If you are in to a healthy lifestyle, maybe you have seen these ”What’s in my fridge” videos on YouTube? If not, they are a great way to get inspiration what to shop for, and it can sometimes help to see what other people that are trying to be healthy eat.

I snapped a few pics of my fridge the other day and thought I’d share the contents with you as a source of inspiration. So if you are interested in that sort of thing, keep reading below :)


On the top shelf in the fridge I usually keep breakfast things and cheese. Today I have some butter and margarine. Margarine isn’t really that good for you, but I’m trying to use it up so I can start buying real butter instead. Real butter is more expensive, but it’s also not as processed as margarine. Then I also have some eggs and bacon, and in the back (not visible) I have some parmesan cheese along with a mild everyday sandwich type of cheese.

On the next shelf I keep bigger and bulkier things. To the left I have some pices of beef and a pack of high meat content chorizo. On top of that I have a plate of strawberries which I have wrapped a plastic bag around. I find that they stay good longer this way :) To the right I keep some of the bigger fruits that I mostly use for juicing; some Granny Smith apples and some oranges in the back.
  


On the shelf underneath I keep my everyday salad veggies along with some bigger veggies and fruits. Her I have some cauliflower in the back, and some red apples along with cherry tomatoes. To the right I have two cucumbers (one for juicing and one for salad) along with some mixed leafy greens.  


On the bottom shelf I keep the veggies I’m using for cooking and in the box to the right I keep smaller fruits and veggies that might otherwise get lost. Here I have some cabbage and carrots in the back, along with some sweet potatoes in a bag and some butternut squash. In the drawer I have some lemons, red onion, garlic, sugar snaps, a red chili pepper, a regular onion and some ginger.



In the door of my fridge I keep different bottles and jars. On the middle shelf I have some soy sauce followed by some food coloring (I should probably through that one out though because I don’t think it contains much good and I almost never use it anyways).
 Then I have some sundried tomatoes and a bottle of liquid smoke. I have only tried the liquid smoke once but I didn’t really enjoy it. Do you use liquid smoke in your cooking? Then I also have some lemon juice in a bottle and some different types of stock.


On the lower shelf I have some dairy products. Here I have some cream, crème fraiche, Turkish yoghurt, Russian yoghurt . Squeezed between the Turkish and Russian yoghurt I also have a jar of béarnaise sauce with chili (not super healthy but I loooove that stuff!)

And that’s everything I keep in my fridge at the moment! Of course this varies depending on what I’m going to cook, but it’s a general overview.

What is something that you ALWAYS keep in your fridge? Something you can’t simply live without? Let me know in the comments! :D

xo, Sanna

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26 Jul 2013

Breakfast tips and nutritional facts

Hi guys! This is another breakfast inspiration post for you guys :) As you might have noticed I’m a sucker for yoghurt, especially Russian yoghurt. I have some almost every morning, it’s just so delicious and at the same time good for you! Unlike other breakfast yoghurts it contains very little sugar, and that tiny sugar level is natural sugar from dairy. It also has quite a high fat percentage, which will keep you full longer, perfect for breakfast! It also contains protein and is very low in calories, which is always good :) Another reason I like Russian yoghurt so much compared to Turkish or Greek is that the Russian one is thicker and has a creamier consistency. It also has a milder, sweeter flavor, I find other yoghurts to be very sour and slightly bitter.

I like to add berries or fruits to my yoghurt, along with some type on nuts like hazelnuts, almonds or shredded coconut. This morning I picked some raspberries from my grandparent’s garden and added some chopped up hazelnuts. Devine! :D Berries are high in antioxidants that clean your body of toxins and like fruit they contain a good source of natural sugar and vitamins. Nuts are a great source of natural fat, which along with the yoghurt will keep you full longer, but I mostly add them for the crunch :) It’s natures own healthy cereal.

To this I also had an egg, which is another one of my breakfast staples. Eggs contain 15 of the 24 nutrients that your body needs every single day, so starting off your day with one or more are very beneficial. Eggs contain omega 3 and 6, along with 7 of 9 essential amino acids and vitamin B and D. Eggs are very nutritionally packed with a low calorie level, so it’s a great thing to include in your everyday diet :)




I hope you are all having a great day and I’ll talk to you soon! What are your favorite things to have for breakfast? Healthy or unhealthy, let me know in the comments! :D  

xo, Sanna

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24 Jul 2013

How to make bread healthier

Hi guys! Today I’m gonna talk a bit about bread. To start off this post, my most favorite food in the whole entire world is bread! If I could only eat one thing for the rest of my life it would be sandwiches, so I’m a huge bread lover. But as most of you know bread isn’t that good for you if you are trying to be healthy. Most bread contain wheat and gluten which cause inflammation in your body and can make you feel bloated. White flour also turns into sugar very fast after entering the body, which will cause your blood sugar level to spike and you will be hungrier quicker, and sometimes  just makes you want to eat more, and more, and more.

But there are ways to make your bread healthier, if you’re like me and just don’t wanna give bread up but still have a healthy lifestyle and healthy eating habits. So here are some tips on what you can do:

- Restrict your intake. Eat bread less often, this way you will still have bread in your diet but give your body the chance to fight the bad stuff off.

- Choose a whole grain alternative. Whole grains are very beneficial to your body and whole grain bread is a much better and healthier alternative to white bread on any given day!

- Add a lot of healthy toppings. If your sandwich contains a lot of good toppings, like meat, good cheese and veggies instead of only butter and some sugary spread they will be a lot healthier. And by adding a lot of toppings to your sandwich you also automatically lower the amount of sandwiches you eat, because you’ll get more full on every sandwich and therefore won’t be able to eat as many as you normally would.  

- Bake your own bread! This way you have full control over the ingredients you put in your body and you can avoid a lot of preservatives and other chemical substances that is normally found in store bought products. By baking your own bread you can also substitute wheat flour for other types of flour, like rice flour.

So these are some things you can do to make bread healthier! I hope you have enjoyed this post, and if you have any good tips on how to make bread healthier, please share them below! :D
 


This is a pic of my breakfast from last week: Some ciabatta with ham and sliced cucumber and some strawberries, green grapes and passion fruit :) Not perfect, but much better than a white P&J sandwich :p

xo, Sanna

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12 Jul 2013

Essential Nutrients

Hi guys! I’m sorry I’ve been quiet the past week, but I have been working on a HUGE health post that is coming up right now :) This is going to be a very long post, but please bear with me because this is about something VERY IMPORTANT.

I was watching a documentary called “Food Matters” the other day, and they mentioned that there are two dozen nutrients that the body needs to function properly and that we should stride towards implementing in our everyday diet. I decided to do some research into this to see what our bodies actually need, because I could not think of over 20 vital things that our bodies need. A quick google search later I had found a page dedicated to all the essential nutrients (source).

What I found is that there are 24 specific things that your body needs: 2 essential fatty acids, 9
essential amino acids, 15 essential minerals and 14 essential vitamins. Something very interesting that I found was that we actually doesn’t need to eat any carbs. At all. Carbohydrates can be synthesized from amino acids and fatty acids, by de novo synthesis and we don’t really need to eat any extra carbs. I won’t argue that carbs are a great source of energy if you are a pro athlete or something like that, but I thought that it was an interesting fact that the human body actually don’t need carbs to function properly.

Down below I have listed all the 24 essential nutrients that our bodies needs, along with some examples of foods that contain a high value of that nutrient. Take the time to read through this list and see how many of these nutrients you knew about, and if you can check all of them off in your daily diet.

Essential fatty acids

1. Omega 3:
- Fish
- Fish oil
- Kiwi
- Chia seeds
- Flax seed
- Lingo berry
- Black raspberry
- Hempseeds
- Pecan nuts
- Hazel nuts
- Eggs
- Grass fed animal meat (especially kangaroo which I find a bit weird to eat :S)
- Mammalian brains and eyes (ewww!)
(
source)

2. Omega 6:
- Poultry
- Eggs
- Avocado
- Durum wheat
- Whole-grain breads
- Flaxseed oil
- Hemp oil
- Soybean oil
- Sunflower seed oil
- Pumpkin seeds
- Acai berry
- Cashews
- Pecans
- Pine nuts
- Walnuts
- Coconut

(source)


Essential Amino Acids

1. Isoleucine:
- Eggs
- Soy protein
- Seaweed
- Turkey
- Chicken
- Lamb
- Cheese
- Fish

(source)

2. Lysine:

- Catfish
- Chicken
- Beef
- Soybeans
- Lentils
- Parmesan cheese
- Milk, non-fat
- Pumpkin Seed
- Eggs- Peas
- Kidney bean
- Chickpeas
- Quinoa

(source)

3. Leucine: 

- Soybeans
- Beef
- Peanuts
- Salami
- Salmon
- Almonds
- Chicken
- Eggs
- Oats
- Lentils
- Chickpeas
- Corn
- Milk (high fat)
- Brown rice
- Breast milk (only for babies I suppose - and hope!)

(source)

4. Methionine:

- Eggs
- Sesame seeds
- Parmesan Cheese
- Brazil nuts
- Soy protein
- Chicken
- Tuna fish
- Beef
- Bacon
- Pork
- Oats
- Peanuts
- Chickpeas
- Corn
- Almonds
- Lentils
- Brown rice

(source)

5. Phenylalanine: 

- Fish & seafood (cod, crab, lobsters, mussels, oysters, tuna, salmon and sardines)
- Bacon
- Beef
- Turkey
- Chicken
- Liver
- Gelatin
- Milk
- Cheese
- Eggs
- Nuts (walnut, peanuts, almonds)
-  Peanut butter
- Lentils
- Chickpeas
- Soybean flour

(source)

6. Threonine: 
- Cottage cheese 
- Poultry 
- Fish
- Meat 
- Lentils 
- Black turtle bean
- Sesame seeds
(source)

7. Tryptophan:
- Eggs
- Spirulina 
- Cod
- Soybeans
- Parmesan cheese
- Sesame seed
- Cheddar cheese
- Sunflower seeds
- Pork
- Turkey
- Chicken
- Beef
- Oats
- Salmon
- Lamb
- Chickpeas
- Wheat flour
- Milk
- White rice
- Potatoes
- Banana
(source)

8. Valine:
- Meat
- Dairy products
- Soy products
- Beans
- Legumes
(source)

9. Histidine:
- Meat
- Poultry
- Fish (Yellowfin tuna, mackerel, sardines, skipjack and anchovies)
- Dairy
- Rice
- Wheat
- Rye
- Soybean tofu
- Beans
- Eggs
- Buckwheat
- Corn
- Cauliflower
- Mushrooms
- Potatoes
- Bamboo shoots
- Bananas
- Cantaloupe
- Citrus fruits 
(source)

Essential Minerals

1. Calcium:  
- Dark Leafy Greens (like Watercress)
- Low Fat Cheese
-
Low Fat Milk & Yogurt
- Chinese Cabbage (Pak Choi, Bok Choy)
- Fortified Soy Products (Tofu, Prepared with Calcium Sulphate)
- Okra
- Broccoli
- Green Snap Beans
- Almonds
(source)

2. Chloride:

- Salt
-
Tomatoes
- Lettuce
- Celery
- Olives
- Seaweed
- Rye 
(source)

3. Chromium:

- Onions
- Tomatoes
- Brewer's yeast
- Oysters
- Whole grains
- Bran cereals
- Potatoes
(source)

4. Cobalt:

- Clams
- Fish
- Leafy green vegetables
- Liver- Milk
- Nuts
- Oysters
- Red meat
(source)

5. Copper:
- Liver
- Oysters
- Sesame Seeds and Tahini (Sesame Butter)
- Cocoa Powder and Chocolate
- Nuts
- Calamari and Lobster
- Sunflower Seeds
- Sun Dried Tomatoes
- Roasted Pumpkin and Squash Seeds
- Dried Herbs
(source)

6. Iodine:

- Baked potatoes
- Milk
- Seaweed
- Cod
- Shrimp
- Turkey
- Tuna fish
- Eggs
- Plain yoghurt
- Bananas
- Strawberry
- Lobster
(source)

7. Iron:

-Seafood (Clams, Mussels, Oysters, Shrimp)
- Liver
- Squash and Pumpkin Seeds
- Nuts (Cashew, Pine, Hazelnut, Peanut, Almond)
- Beef
- Lamb
- White beans
- Lentils
-  Whole Grains
- Dark Leafy Greens (Spinach, Swiss Chard)
- Dark chocolate & Cacao powder
- Tofu
(source)

8. Magnesium:

- Dark Leafy Greens (Spinach)
- Seeds (Squash and Pumpkin Seeds,
Sesame Seeds)
- Nuts (Brazil Nuts, Almonds, Cashews, Pine nuts, Peanuts, Pecans, Walnuts) 
-
Fish 
-
Beans and Lentils
- Whole Grains
- Avocados
- Bananas
- Dried Fruit
- Dark chocolate
(source)

9. Manganese:

- Spices (Ground cloves, Saffron, cardamom, ground ginger, cinnamon, dry spearmint, parsley, bay leaf, tarragon, turmeric, dry coriander )
- Nuts (Hazelnuts, Pine nuts, Hickory nuts, English walnuts, Macadamias, Almonds)
-
Mussels, Oysters, and Clams
- Cocoa Powder and Dark Chocolate 
-
Roasted Pumpkin and Squash Seeds 
-
Flax, Sesame Seeds, and Sesame Butter (Tahini)
- Chili Powder
- Soybeans (Edamame)
- Sunflower Seeds
(source)

10. Molybdenum:

- Dark, green leafy vegetables
- Legumes
- Peas
- Beans
- Liver & Kidneys
- Water
(source)

11. Phosphorus:

- Bran (Rice and Oat)
- Pumpkin, Squash, Sunflower Seeds, Flaxseeds  and Watermelon Seeds
- Cheese 
-
Sesame Seeds and Tahini (Sesame Butter)
- Nuts- Soybeans (Edamame)
- Bacon
(source)

12. Potassium:
- Beans (Adzuki, Soy, Lima, Kidney ,Great Northern & Pinto)
- Dark Leafy Greens (Spinach, Swiss Chard, Kale and Collards) 
- Potatoes & Sweet potatoes
-  Dried fruit (Apricots, Peaches, Prunes, Raisins)
- Squash (Acorn squash, Butternut,  Zucchini)
- Yoghurt
- Fish
- Avocados
- Mushrooms
- Bananas
(source)

13. Selenium:

- Brazil Nuts
- Sunflower Seeds
- Fish (tuna, halibut, sardines, flounder, salmon)
- Shellfish (oysters, mussels, shrimp, clams, scallops) 
- Meat (Beef, liver, lamb, pork)
- Poultry (chicken, turkey)
- Eggs
- Mushrooms (button, crimini, shiitake)
- Grains (wheat germ, barley, brown rice, oats)
- Onions
(source)

14. Sodium:

- Salt
- Baking powder, Baking soda
- Soy Sauce
- Salami & Bacon
- Sun Dried Tomatoes
- Cheese
* Sodium is an essential mineral for the body, but should be eaten in moderation. A high sodium diet can cause severe disease.
(source)

15. Zinc: 

- Oysters 
-
Veal Liver 
-
Roast Beef 
-
Roasted Pumpkin and Squash Seeds
- Dried Watermelon Seeds
- Dark Chocolate and Cocoa Powder
- Lamb
-Peanuts
- Crab
(source)


Essential vitamins

1. Vitamin A:
- Liver
- Paprika, Red Pepper, Cayenne, Chili Powder
- Sweet Potatoes
- Carrots 
-
Dark Leafy Greens 
-
Butternut Squash 
-
Dried Herbs
- Lettuce
- Dried Apricots
- Cantaloupe
(source)

2. Vitamin Bp:

- Liver
- Eggs
- Cod
- Chicken
- 1% Milk
- Soybeans
- Cauliflower
- Spinach
(source)

3. Vitamin B1:

- Sesame Butter (Tahini) and Seeds
- Sunflower Seeds
- Dried Herbs and Spices
- Pork chops
-  Pine Nuts, Pistachios, Macadamia Nuts, Pecans
- Fish
(source)

4. Vitamin B2:

- Liver
- Dried Herbs, Spices, and Peppers
- Almonds- Soybeans (Edamame)
- Cheese
- Fish (Mackerel, Atlantic Salmon, Trout)
- Sesame Seeds
- Sun-dried Tomatoes
(source)

5. Vitamin B3:

- Bran (Rice and Wheat) 
-
Fish ( as Anchovies, Tuna, Swordfish)
- Liver
- Paprika powder
- Peanuts
- Veal
- Chicken
- Bacon
- Sun-dried Tomatoes
 
(source)

6. Vitamin B5:

- Liver
- Bran (Rice and Wheat)
- Sunflower Seeds 
-
Whey Powder
- Mushrooms 
-
Caviar 
-
Cheese
- Sun-dried Tomatoes
- Salmon
- Avocados 
(source)

7. Vitamin B6:

- Bran (Rice and Wheat)
- Dried Herbs, Spices, and Peppers
- Pistachios
- Garlic
- Liver
- Fish (Tuna, Salmon, and Cod)
- Sunflower and Sesame Seeds (Also Tahini) 
-
Pork Tenderloin 
-
Hazelnuts
(source)

8. Vitamin B7:

- Organ meats
- Egg yolks
- Soybeans
- Yeast
- Fish
- Nuts
- Oatmeal
(source)

9. Vitamin B9:

- Liver
-Dried Herbs
- Sunflower seeds
- Soybeans (Edamame) 
-
Dark Leafy Greens (Spinach, Turnip Greens, Collards)
- Bean Sprouts (Soybean and Pea)
- Beans (Pinto, Garbanzo, Mung)
- Asparagus
- Peanuts
(source)

10. Vitamin B12:

- Clams, Oysters, and Mussels 
- Liver
-
Caviar
- Octopus 
-
Fish 
-
Crab and Lobster 
- Beef
- Lamb
- Cheese
- Eggs
(source)

11. Vitamin C:

- Red and Green Hot Chili Peppers
- Guavas
- Bell Peppers
- Fresh Herbs (Thyme and Parsley)
-
Dark Leafy Greens (Kale, Mustard Greens, Garden Cress)
- Broccoli, Cauliflower, Brussels Sprouts
- Kiwi Fruits
- Papayas
- Oranges and Clementines
- Strawberries
(source)

12. Vitamin D:

- Cod Liver Oil
- Fish
- Oysters
- Caviar (Black and Red)
- Tofu- Soy milk
- Salami, Ham, and Sausages
- Eggs
- Mushrooms
(source)

13. Vitamin E:
- Sunflower Seeds
- Paprika and Red Chili Powder
- Nuts (Almonds,  Pine Nuts, Peanuts)
- Dried Herbs (Basil And Oregano)
- Dried Apricots
- Green olives
- Cooked Spinach
(source)

14. Vitamin K:

- Herbs
- Dark Leafy Greens
- Spring Onions (Scallions)
- Brussels Sprouts- Broccoli
- Chili Powder, Curry, Paprika, and Cayenne
 
-
Asparagus 
-
Cabbage 
-
Prunes
(source)

As you can see there are alot of recurring foods on this list. For example, if you eat eggs you check 15 out of 24 nutrients off this list. Chicken is a food alternative in 14 of 24, and other often recurring items are nuts, fish/seafood, seeds, lentils/beans and dark leafy greens. 

This research was a big eye opener for me and I now feel that I have a greater understanding for my body and it’s needs. In the future I will check this list when I plan my meals for the week so that I can get all 24 nutrients every single day.

Feeding your body the right things can really be SO beneficial for your health, both physically and mentally, and feeding it the wrong things can be deadly. Remember: It is never too early to start taking care of your body, but I can be too late! 

I hope that you have enjoyed this post and that you have found it helpful and enlightening. Please do some of your own research if you think that anything I have mentioned in this post seems weird or odd, I have left all of my sources throughout the post so you can go and see for yourself. And, as I said in one of my previous post, PLEASE check out the documentary “Hungry for Change”, and “Food Matters” that I mentioned in the beginning of this post. Education is power! 

Have a great Friday everyone and hopefully I will post another blog post soon!

xo, Sanna

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2 Jul 2013

Keeping it clean

Hi guys! Through the month of July my boyfriend and I are keeping it clean when it comes to food. We have decided to exclude all wheat and sugar from our diet, and to become more involved with taking care of our bodies. We are also staying away from potatoes and anything fried, but that is something that isn't exclusive for this month.

Today is the second day of our clean month, and so far so good. I'm not gonna lie, I have some bad cravings for chocolate and ice cream, but I think it's mostly because I know I can't have it. That's how it usually works with me anyways :P 

For this clean month I am trying out a bunch of new recipes, and I'd thought I'd share a few of them with you :) Yesterday we had butternut squash soup with spicy chorizo and toasted pumpkin seeds, and today we had chicken/beef with herb seasoned cauliflower mash and green soybeans. We hadn't tried any of these dishes before and I have to say to the most part we both were pleasantly surprised! :D Both of these recipes will be up on the blog in the following days, so stay tuned!

What are your cravings that you find most difficult to stay away from when you are trying to eat healthy? Tell me in the comments below! :D     



My #1 craving right now! :P Damn, it's soooo god!

xo, Sanna

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30 Jun 2013

Breakfast inspiration

Hi guys! Here’s another healthy breakfast tip for you! I have been really in to Russian yoghurt lately. Have you tried it? It’s a lot sweeter and creamier than Greek or Turkish yoghurt, which I like when you’re just supposed to eat it with a spoon. Here I have paired it with some strawberries and chopped almonds. YUM! :D To stay full until lunch I also grabbed a Satsuma and a hardboiled egg :)



xo, Sanna

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26 Jun 2013

Hungry for change

Hi guys! I came across this documentary called “Hungry for change”, which is about the food we eat are manipulated by the food industry by inducing chemicals that makes bad food seem more attractive to us. It talks a lot about what highly processed food does to our bodies and minds, and how dieting screws up our weight. Did you know that in most cases dieting will make you gain more weight then you lost? And did you know that the sweeteners in diet soda kills brain cells?

The documentary also talks a lot about what causes food addictions and how to turn it around. It gives alto of useful tips on how to get on the right track and what to eat to make your body the best I can be, beautiful from the inside out.

I have done a bit of research into this subject this past year and a lot of the things they talk about in this documentary I already knew, but I did learn a lot of new things as well. I highly recommend you taking 90 minutes out of your day to watch this if you want to know more about what different types of foods and products do to your body, and how our bodies are programmed to work. I think it can be a huge eye opener for most people, and it will probably change the way you think about food and what you feed your body, for the better!

So if you have time, please watch this documentary and tell me what your thoughts on the matter is. Remember: Knowledge is power!

“Hungry for change" is made on a scientific base and features studies from scientists, experts and people who have gone through a huge lifestyle change first hand. I found this to be a very genuine documented with the intent to educate the public, not to bully anyone into change. I think this is important, because to truly be able to change your life the will to change must come from within YOU. Not from anybody else. I hope you guys will watch this documentary and find it helpful! Talk to you all later :)  

 

If the video doesn't work, click here for others :)

xo, Sanna

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18 Jun 2013

The perfect snack

Hi guys! Today has been a gorgeous, hot summer day :D I don’t know about you guys, but when it’s this hot outside, I enjoy foods and snacks that cool me down :) My current favorite is Russian yoghurt with sliced strawberries and nuts, preferably hazelnuts, but almonds work as well. I usually eat this for breakfast, but it also works great as a snack or even for dessert. This is such an easy treat, and the sweet flavor and the rich, velvety texture it’s a luxury snack for every day.

 

xo, Sanna

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14 Jun 2013

Rock your body into shape

Hi guys! Yesterday I ordered a fitness hula hoop, or as we call it in Sweden “rockring”. I have been leaning towards buying one for a while now, and yesterday I finally went for it. I found one for a very reasonable price, so I thought there no longer were any excuses not to get one :)

I used to love hula hooping when I was a kid, and I was pretty good at it too. I hope some of that technique is still hiding away inside of me :P We’ll just have to see once it arrives, won’t we?  

I have been really into working on my abs lately and that’s why I wanted to try working out with a hula hoop. I knew that hula hooping was a good workout, but I just found out that you can burn up to 600 calories in only an hour workout! That’s impressive! When I workout 45 minutes on my cross trainer I usually burn about 150 calories… That’s a HUGE difference.

The hula hoop I ordered weighs 0,7 kilos. There are heavier once but I thought I’d start out with this one. The cool thing about it is that you can pick it apart and then assemble it when you are going to use it, which means it is much easier to store tan a solid one. I just hope it doesn’t fall apart while I use it :P 

You can find this product here :)

I also thought I’d share this video for hula hoop cardio for beginners. If you are a newbie like me and want to try hula hooping out maybe this will be helpful for you. Did you know that you shouldn’t actually move in circular motions, but back and forth with your hips? Me neither!



Once my hula hoop has arrived I will try it out and come back with a review! :D  

xo, Sanna

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2 Jun 2013

Tips on keeping up a healthy lifestyle

Hi guys! Today I wanted to share some tips with you on how to keep up a healthy lifestyle. This can be tricky, especially in the beginning of changing your life to the better. And that’s why I thought I’d share something that has worked for me. 

My journey to a healthier life didn’t only include food and exercise, but the entire wellbeing of everything that is me; body, mind and soul. To be successful in chaining your life I think it’s important to include everything, to sit down and really think about your life and consider which parts you’re unhappy with and how you would like them to be.

In my case, I was feeling really down and depressed, and it affected what I ate and how I treated my body. I had to be brutally honest with myself and examine what was going on inside me, and what I was doing wrong. If you can’t be 100% honest with yourself the chances are that you will hide away something you’re not proud of, and that problem will remain unsolved. This might affect your improvement on the other aspects of your life that you want to change, depending on what they are of course. But I would recommend being completely honest with yourself, put pen to paper and write down the things you are unhappy about and how you would want them to be. For example, you might be unhappy with how you look, and your goal is to feel comfortable dressed in a bikini while you’re at the beach. Or, maybe you are uncomfortable talking in front of a large group of people, and you want to be able to do that without feeling like you are going to through up. Whatever problems you might have, the key to solving them is admitting them to yourself and setting a clear goal of how you want it to be.

When you have done this, it’s time to take action. My lifestyle change mostly involved how I treated my body, but I also wanted to improve my self esteem. Starting to eat healthy and exercise can be a huge change if you’re not used to it, and it can be really hard to stay motivated. Cravings can cause you to want to give up, but did you know that it only takes the body two weeks to get rid of cravings? I didn’t believe this when I first heard it, but having gone through it myself I can now say that it is actually true. I wrote more about this in my post '
Steps towards a healthier lifestyle' and 'My Story', which I recommend you to read if you haven’t already.  But after only sticking to eating healthy for a short period of time I noticed a huge change. I still craved certain things, but when I had them they did not taste the same as I remembered. Everything was overly sweet and made my stomach feel really weird. My body was rejecting the things it used to not be able to get enough of. Your body really gets smarter when you feed it the right things. So if you just force yourself to stick to a healthy diet (by the way, I hate the word diet but in lack of a good synonym I still use it) it will get much easier after that. The same goes with exercise, if you get your body used to it, you will be sure to notice that it reacts if it doesn’t get the exercise it is used to.

Now, to the tip. What I do help me stay motivated and on the right path when it comes to food and exercise is that I keep a lifestyle journal. In this journal I write down everything I eat during the day, along with my exercise. I usually eat 5 times a day; breakfast, lunch dinner and two snacks. Snacking is actually good for you, if you snack smartly. By eating less but more frequently you will keep your blood sugar level intact and you won’t have as much cravings. My food journal will usually look something like this:

Breakfast: A hardboiled egg, honeydew melon, grapes, strawberries,
Lunch: Chicken, coleslaw, salad,
Dinner: 2 quesadillas, salad,
Other: Banana, nuts, juice,
Water: About 2 liters.

I usually eat eggs, fruit or oatmeal for breakfast, but sometimes I have bread or yoghurt. Between breakfast and lunch I usually snack on a banana and a handful of nuts, mostly almonds, and for lunch I have the same thing as I ate for dinner the night before. Between lunch and dinner I usually have a juice, and not a store bought one, but one that I have made myself. And then I have dinner around 6 o’clock to half pas 6. I try to eat healthy during the week and then treat myself to some unhealthier foods or snacks during the weekend. This is what works for me, but you have to figure out what will work for you. 
I also write down how much water I drink. I am really bad at drinking water and I am trying to get myself used to drinking more. It is great for your body as well as for your skin, so by writing down the amounts of water I drink every day I hope to improve my water intake.

By keeping a food journal you get 100% knowledge of everything you feed your body. This might open your eyes and show you that you actually eat more bad things that you thought, but it will also work as a reminder of how good you have been on the days where you feel like giving up. Keeping a food journal will give you an overview of what you feed your body, and it will help you keep your food intake in check. 


Underneath my food journal I write up my exercise. Some days I don’t write anything, because I don’t work out every single day. Your body needs time to rest, so a few days of rest during the week is nothing bad. If I have been to the University my exercise journal might look like this:

2 workout videos (abs + legs), 1 hour walk.

I write both my workouts and when I walk back and forth to the University, because walking/biking is also exercise. Keeping an exercise journal will help you get an overview on when and how you work your body, and it will keep you motivated not to only have empty days in your journal.

The last thing I do, which is more related to mental health than physical, is that I write what the Swedish self esteem guru Mia Törnblom refers to the ‘feel good’ book. This is a simple exercise to improve your self esteem, but I think it is something that can do us all some good even if you feel like you have a satisfactory self esteem. This exercise is to write down 3 things that you have done during the day that have been good. For example it can be: “It was good that I resisted that chocolate bar” or, if you’ve had a really bad day; “It was good that I didn’t scream at my boyfriend for forgetting to buy more milk”. This might seem silly to some people, but some days it can be really hard to find 3 things that you have done during the day that have been good.

The next step is to write 3 things that you are grateful for. An example could be: “I am grateful for my friends who helped me move”, or on a bad day “I’m grateful that this day is over so I can go to bed”. Writing down things that you are grateful for can give you a bit of insight into your own well being, as well as make you think about things that you namely take for granted. For example, I usually write “I am grateful that I live in a country without war”. This is something you might normally forget, but it doesn’t mean it still isn’t important.

The last step is to write 3 things that you need help with. You can start these sentences either with “Help me to…” or “I need to…”. An example can be: “Help me to get over my fear of public speaking.” Or, “I need to stop eating sugar every day”. Admitting to yourself the things you need help with is a great way to personal growth, and you will learn things about yourself that you maybe didn’t before.

As I said earlier, these three steps can some days be really easy, and other days be really hard. But I recommend that you try this out if you are going through a big life change. It might just work for you as well.

So, in conclusion. To go through a lifestyle change can be hard, but if you admit to yourself what parts of your life you want to change and how you want them to be, it will be much easier to handle. By keeping a lifestyle journal where you write down everything you eat in a day and the exercise you get you will have a great overview of your life and how you treat your body. This will open up your eyes and bring motivation. It’s much harder to cheat when you have the evidence of your accomplishments in black and white in front of you. And, if you want to, write down 3 good things you did during the day, along with 3 things that you are grateful for and 3 things you will need help with. This will give you a greater understanding of yourself and might just help you along the way.

I hope you have enjoyed this post and that you find these tips helpful. This is what works for me, and that’s why I wanted to share it with you guys. I hope that this might help some of you who are finding it hard to adapt to a new lifestyle, or that you can find this useful in some way. I know that everyone is different, and this might not be anything that will work for you or that you would be interested in, but since it has helped me I thought it was worth sharing. Talk to you later! 

xo, Sanna

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31 May 2013

Roasted Coconut Chips

Hi guys! Picked up these roasted coconut chips from the supermarket yesterday. These premium hand cooked coconut chips are all natural, no preservatives and no trans fat. They have lovely crunch to them and that sweet coconut flavor. And, they are low in sugar, only 6 grams out of 100. I highly recommend these if you're into coconut and want a healthier, but still delicious snack :D  




Happy Friday everyone! :D

xo, Sanna

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29 May 2013

Rubicson Juicer

Hi guys! Bought this juicer the other day. I saw that they had a great offer at Kjell & Company, and after a day of consideration I went and bought it. I have been in to juicing for the last couple of months, even since I stared on this healthier path, and before I got this juicer I have used my Magic Bullet, which has components for juicing. I have noticed that the MB isn't up to part though. The motor isn't strong enough and since all the fruit waste en up inside of the container it gets full and overworked quickly. So I invested in this juicer from Rubicson, a brand that I have never heard of before so it was quite a gamble. I have only used it (or juiced it :P) one time so far, but I really like it! It is powerful and I notice a big difference from the Magic Bullet which I am used to using. I seem to get more juice out of each fruit with the Rubicson, and the waste ends up in its own container, which is great. It is easy to wash and you get this little brush that really helps a lot with cleaning the filter, which was a real drag with my MB. It does take up a lot of space thought, but if I can fit it into my miniature kitchen, I bet you can to :P

  

I made this juice with grapefruit, mango, peaches and pineapple. I call it "Sunrise".


So if you are in the market for an affordable juicer and have a Kjell & Company nearby, I really recommend you check this one out. Right now it's on 40% sale, which is awesome! :D Click here to go to their website and to view this product.

Are you guys in to juicing? What are your favorite blends? Let me know in the comments :)

*This is not a sponsored post.

xo, Sanna

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29 May 2013

Healthy breakfast and brutal workout tips!

Hi guys! Had this really brutal and exhausting workout this morning that I thought I’d share with you. If you are a keen reader of this blog you know that I am really in to the Tune it up workout videos at the moment, and I tried a new one this morning that is part of their wedding series. And no, I’m not getting married, but this routine won’t only make you fit into your wedding dress, but will tone your body up for the summer.

The first two exercises made me think that this video would be very easy, but boy was I wrong! If you want a challenge, do try this workout :) It made me feel great afterwards even though it was a pain to go through.

 I wanted to through in a healthy breakfast tip as well. This morning I had a plate with a hardboiled egg, honeydew melon, strawberries and grapes. Delicious! What did you guys have for breakfast today? 






xo, Sanna

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24 May 2013

6 beneficial foods

Hi guys! Today I wanted to share a short list of foods that are very beneficial for your body and your health.

1. Carrots

Did you use to hear that carrots were good for your eyes when you were a kid? Me too! But this is not just a story parents tell their kids to make them eat their veggies, it is actually true! Carrots contain lots of beta carotene, which is great not only for your eye sight, but for your skin as well.


2. Strawberries

This is one of my favorite thing to eat at the moment! Strawberries contains a lot of vitamin C which boosts your immune system. They are also antioxidant rich, which helps fight cancer. So stuff those bellies full of strawberries this summer :) 


3. Celery 

In my post about Wheat and dairy free food I mentioned that where are lots of veggies that can give you the calcium you need without drinking milk. Celery is one of these veggies. Celery is also a great source of vitamin C, which as a mentioned above boost your immune system, and it is also high in fiber which is very beneficial for your digestive system.


4. Mango

This fruit has a lot of benefits! It contains vitamin E which helps control acne, controls your cholesterol levels, helps digest fat and is known to prevent cancer. Mango also contains glutamine, which is great for memory and muscle retention, it has and digestive enzymes for nutrient breakdown and absorption. In short, a super fruit!


5. Nut butters

When you here 'nut butter' you probably think of peanut butter, right? But there are so many other nut butters available! If you like nuts, then check out
almond butter, cashew butter, hazelnut butter, macadamia nut butter, pecan butter, pistachio butter or walnut
 butter as an alternative to peanut butter. Nut butters has a lot of monounsaturated fats, which are great for digestion and an excellent energy source. Just make sure your nut butter is organic, with no sugar added!


6. Banana chips

Dried pieces of banana is a great alternative if you want a healthier snack. They contain potassium, which is a great source of electrolytes and a little bit of healthy sugar.

I hope you guys have enjoyed this list and that it have opened your eyes to some of the benefits that these foods have. Eating healthy is a great way to take care of your body. and to make sure it will last you a long, long time. And it's not too hard to incorporate into your everyday meals.

Talk to you later! :)

xo, Sanna

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20 May 2013

Ab workout challenge

Good morning guys! As I wrote in my previous post that I had a very hectic week last week. I had a lot to do and absolutely no energy. Every morning when I woke up I felt too tired to get out of bed, which resulted in that I didn’t get any workouts in last week. Working out would probably have made me feel more energetic, but I couldn’t bare myself to get started.

This week I’m back to business and have kick started this week with a new workout video. It’s from the YouTube channel Be Fit, and it is a video in a series designed to give you a six pack in 6 weeks.  

I’m not looking to get at six pack, to be honest I don’t think six packs are very attractive in women, but I do want to get a ripped stomach so I thought I’d give it a go. This video is definitely more intense than the once I have been posting earlier. It’s a 35 minute workout focusing strictly on your abs, but I find that your legs and arms also get a nice workout. I didn’t manage to go though it in one go, I had to pause it a couple of times throughout.

Another thing is that the tempo is far higher in this video that the once I have posted earlier, and they don’t guide you through all the exercises. But I guess after you have done this video a few times that you get the hang of it.

Wanna get a kick start to your week? I challenge you guys to try this video out and get an awesome workout for you abs. Leave a comment below if you did it, and what you thought!     
 


xo, Sanna

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14 May 2013

Total body workout

Good morning guys! This morning I thought I'd share another workout video with you guys :) I really enjoy the videos on Live Strong Woman, since I do most of my workouts at home. This one I've had my eyes on for quite some time but haven't had the right equipment to do. It is from Tune it up Tuesdays and you do need a pair of dumbbells to do this workout.

The routine  is called 'Love your total body workout' and it is designed to let your entire body work, as the name implies. One thing I have to say though is that this video is a little messier than the previous once I have shared with you. This one takes place inside a studio and I feel like the trainers are cramped in into a too small space. The camera angles aren't really the best, but when you have figure out the exercises I don't think this is a problem.

I am really looking forward to trying this new routine out with my new dumbbells! I like switching my workout routine up to incorporate new videos, that way you won't get bored with it.

I hope you have enjoyed this video and that you'd like to try it out too! Talk to you guys later :)


xo, Sanna

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8 May 2013

A fresh start

Good morning guys! It is a beautiful morning and I have just finished my breakfast after my morning exercise. Today my boyfriend and I went for a morning walk/jog in the woods. It was nice to workout outside for a change, I always do my exercise at home so it was nice to get some fresh air and bird song in the morning. It is only Wednesday and I have already gotten three of my four workouts in this week :) Awesome! 

When we came home I made some breakfast for us; A fruit pale with honeydew melon, strawberries, red grapes and kiwi, together with a hardboiled egg. For Carl I made scrambled eggs with bacon and sausage, with some strawberries and green grapes on the side.





Today me and Michelle is having our second meeting with our mentor about our essay. I 
really hope we are on the right track this time because we are running out of time! Wish me luck guys! 

Have a great day everyone and I’ll talk to you later! :)

xo, Sanna

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4 May 2013

Breakfast time

Good morning guys! Here is another tip on what you can eat for a healthy breakfast :) I have been really in to this ‘buffet style’ lately, where you can pick and choose as you wish. This breakfast consists of a fruit platter with honeydew melon, red grapes, passion fruit and kiwi along a hardboiled egg and a bowl of natural, unsweetened yoghurt with mixed nuts and shredded coconut. This is a breakfast that will make you full without feeling heavy, a great way to start your day!

Well, I hope you have enjoyed this healthy breakfast idea. Now I’m off to do my morning workout followed by a study session. I have been lazy these past couple of days so I have to make up for that today.

Hope all of you have a fantastic Saturday in the sun! Talk to you later :)  



xo, Sanna

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2 May 2013

Perfect Combo

Good morning guys! Recently breakfast has become my favorite meal of the day. I bet this is no secret, from all the pics I’ve posted here you guys have probably figured this out :P Today I wanted to share my all time favorite summer breakfast combo: strawberries and passion fruit!

I came across this combo a few summers back and have loved it ever since! I don’t know what makes this combo so successful to me, I can’t really describe it. I just think the two flavors marry beautifully and I just never want my breakfast to end!

Have any of you ever tried this combo? What is your favorite summer breakfast? Tell me in the comments!

Have a great day everyone and I’ll talk to you soon! :)   


xo, Sanna

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1 May 2013

Raw Delights

Hi guys! A few weeks ago I bought two new cookbooks on Raw Food. It's a trend going around right now to eat 'raw', which in simple terms mean that you only eat natural, vegetarian ingredients that has not been cooked on heat higher than 42°C. This is because when a lot of things are cooked on higher heat than this, lots of the nutritious elements get lost.

When I bought the books I didn't know so much about raw food, and after reading them I can definitely say that I could never go 100% raw. I could never cope with never eating meat, dairy or hot food, but there are a lot of raw things that you can incorporate into your everyday diet without having to go 100% raw.

The recipes that I really found a likening to is the once for deserts, snacks and other 'sweet' things. In the book 'Raw Delight' they have listed pies, cakes, ice creams and other treats that are made entirely on fruit, berries, nuts and other natural ingredients. they are 100% sugar, wheat and dairy free, which means they can be eaten by almost everyone, except for those with nut allergies. They even have recipes for 'whipped cream' to go with their pies that are made from cashews!







Even though I'm a little skeptical to a few of the thing in here, like cream made from nuts and chocolate without actual chocolate, I look forward to trying a few of these recipes out to see how they turn out. I'm especially curious to try the treats in pic 3. I think they look delicious so I really look forward to try them out.

Have any of you ever tried any raw delights? I would really like to know what you ate and what you thought of it! Leave me a comment below! :) And, if there is some recipe that you guys would like me to try and report back to you, let me know in the comment! Maybe you are curious on the ice cream or the cakes and want me to post some recipes and give them a review? As I said, let me know :)

xo, Sanna

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30 Apr 2013

Yoga

Good morning guys! This morning my body was still a little sore from my workouts this weekend, so I decided to do some yoga since it focuses a lot on stretching the body. I am a total yoga newbie, but I have always wanted to try it. I found some great videos on YouTube, on the same channel that I have talked about earlier when I wrote about the ‘Tune it up Tuesdays’ videos.

The great thing about the videos series that I found is that they have one for beginners, one for intermediate and one advanced, so you can really choose the level that suits you. I, of course, choose the beginners level and I have worked out to them to times this far and loving it! Needless to say I’m not nearly as flexible as Tara Stiles who does the videos. My legs are bent almost constantly and I tip over from losing by balance. But I will get there :) I just have to take it one step at the time.

If you also have wanted to try yoga but never gotten around to it, or if this post just simply sparked your interest, I can really recommend this series. It’s called ‘The Yoga Solution’, and you can find it on the channel ‘Live Strong Woman’. Here is a video that I have been using twice. The first time I used it it was almost disastrously bad, but don’t be discouraged, today went lots better :D


xo, Sanna

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28 Apr 2013

Indecisive

Hi guys! Hope you are having a fantastic Sunday morning :) I just finished a 45 minute workout on my Orbitrek, and now I’m sitting here looking really weird wearing a honey face mask and with an olive oil hair pack in my hair.

I couldn’t really decide what to get for breakfast today, so I just got some of EVERYTHING :D Indecisive for the win!


- Honeydew melon
- Red grapes
- Passion fruit

- Peach yoghurt with Multi Cheerios

- 2 Polar bread rolls with butter
and
- A hardboiled egg


Now I am going to finish this massive breakfast and then go and wash this gunk off my hair and face. Talk to you later! :)

xo, Sanna

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26 Apr 2013

Steps towards a healthier lifestyle

Hi guys! I know this post is endlessly long, but please bare with me :)

During my 22 years on this earth I have time and time again made the attempt to change my lifestyle and get on a healthier path, and as many times as I have tried, I have failed. The reason for this, I see now, is that I tried to make the change for all the wrong reasons. 

Every time I made the effort and planed out how I would get more exercise into my busy life or how I would change my diet for the better, I always did it because I felt I was supposed to. Everyone knows you’re supposed to eat healthy, you are supposed to work out a few times a week. You are just supposed to. And if you don’t you automatically have a slightly lower value in the eyes of society, in the eyes of others. 

Because of this pressure that surrounds us, the thin and muscular body ideal that circulates in media and society as a whole that everybody knows is the norm, it puts a HUGE amount pressure on all of us. It tells us that if you don’t fit the norm to the T you are just not good enough. This notion that we all carry with us creates a bump in our self esteem. It pushes us to change our lives with the starting point in that there is something wrong with us and that we should change into something else to become more accepted by our peers and fit into that mold that, let’s face it, only a very low percentage of people actually fit into. 


I say this is bullshit. The only thing this helps us with is failing. This makes us put ridiculous demands on ourselves, like exercising 6 times a week and give up all the things we enjoy to eat. Maybe that approach works for a week, maybe longer if you are strong willed. But sooner or later you will ‘screw up’. Maybe you cave for the sweet taste of your favorite chocolate bar or just get tired of the whole thing because it sucks all the positive energy out of you. Being and living healthy shouldn’t be a chore, it should be a way of life. To succeed you need to be comfortable with your choices and the steps that you take. If it ends up feeling like a burden you will give it up eventually. A healthy lifestyle is supposed to motivate you, not bring you down. The whole point is for you to feel better about yourself and your life, which you simply can’t I you’re miserable. 

My tip is to go at it at your own rate. If you are the kind of person that can’t make a full force change, then don’t. Start slow, and build your way up. If you think you can handle a harder challenge, then put in a higher gear. The most important part is that you stay motivated, stay positive and don’t think too far ahead. You can’t climb Mount Everest in one go.  

I have gone one and a half month into my new, healthier lifestyle, and this is the first time that it has really clicked for me.  This time I’m doing it for all the right reasons. I do it because I want to treat my body the way it deserves to be treated, so that it can be the best it can be. Because if your body is happy and satisfied, you will be too. Happiness and positivity is side-effects of a healthier lifestyle, not disappointment and despair. If you don’t feel an increased happiness level, you aren’t doing it right. 

The most important thing to succeed in changing your lifestyle for the better is to customize it to YOU. Everyone is different, and everything doesn’t work the same way for everyone. As soon as you realize this, you are half way there. Find ways to incorporate healthy foods and exercise into your everyday life on your own terms. And to do this, there is really only one step: Explore, explore, EXPLORE!   

Try new things to see what fruits and veggies you like. There is no point forcing yourself to eat something you find truly disgusting just because it is good for you. There are so many things out there to choose from so if you hate broccoli, don’t eat it! Find something else. It’s as simple as that. The same goes for exercise. If you hate running, try Zoomba instead. Or tennis. Or swimming. Whatever floats your boat. You don’t have to join the gym in you don’t want to. There are a lot of things you can do at home that are as effective and also free. If you only set your mind to it there are no limitations. All you need is a little time a few times throughout your week. And I am sure you can find it if you try. 

I have to say that I have always despised sports and exercise. Throughout my whole adolescent life it has always been everything about competition. You have to be able to run a particular distance in a certain timeframe, jump this far or score his many goals to be good enough. And I always sucked at all of those things and always came in last. That didn’t exactly give me the will or courage to go out there and try to find a sport to get involved to. There are just so many times you can feel useless until you stare to believe you are. But this time around I have left all of those activities behind and instead I have explored what else the world has to offer. And I have found several different things that I actually like and look forward to. Yes, you got it right. I actually look forward to exercise these days. There is something I never thought I would say. 

Finding the things that work for you really makes all the different in the world. Try new recipes and if you don’t get it right the first time, try it again. This way you get to explore new things and you will find out what you like and what to avoid. Don’t be afraid, just give it a go. And if you have one of those chocolate bars once in a while it isn’t the end of the world. It won’t undo all the good you have done. Sometimes you just need something comfortingly tasty. 

I know this post is super super long, but it is an important topic. I just hope that I might have opened your eyes if you are struggling with the same things I have struggled with time and time again. Just think about yourself and you aspirations. Don’t try to meet some ridiculous ‘standard’ or to fit into some mold. Just be the best you can be, for yourself. And remember: Treat your body right- it’s the greatest thing you got! 

xo, Sanna

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24 Apr 2013

Good morning

Good morning guys! Sorry I didn’t get back to you last night. I went swimming yesterday and ended up beating my personal record :)  I swam 2 km (1,24 miles) in 72 minutes. The first one I finished in 37 minutes and the other one in 35 without any downtime in between, which I feel really happy about. So after returning home I was starving so I quickly made a taco gratin that I ate in front of the TV to an old episode of Desperate Housewives. So between my exhaustion and the essay work that I had to cram in I didn’t get a chance to blog much yesterday. But now I’m back, feeling energized and thought I’d share I pic of today’s breakfast.


I had I fruit plate with a quarter
honeydew melon, some blue grapes (my favorites at the moment!), some banana, a passion fruit and a hardboiled egg. I really enjoy having fruit in the morning! It makes my stomach satisfied without feeling heavy, and I get a butt load of vitamins that will help me get through the rest of the day :) And an egg gives me that little something that is warm, which I think every meal needs!


Soon I’m off to the University. Michelle and I are meeting with our professor tomorrow to discuss our paper, so we have a lot to finish before we can send it in for inspection today at noon. Wish me luck, and have a wonderful day everyone!

xo, Sanna

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21 Apr 2013

Tips for getting rid of cravings

Hi guys! Since I got such god response on my earlier post about 5 tips for clear skin, I thought I’d do a similar post, but this time on how to get rid of cravings.

When I decided to create a healthier lifestyle for myself I thought  that it would be really hard to get rid of the cravings for all of the delicious but bad things that I enjoyed to eat, such as chocolate, but interestingly enough I saw great results in that department without having to try very hard. Today I am going to share a few tips that will help you getting rid of those bad cravings, so that you can live a healthier life and treat you body the way it deserves to be treated.

These are all tips that I live by and that I have done some research into. This is what helps for me, and hopefully you will find them useful as well :)

1. Eat for your body, not your mind. If you are craving a chocolate bar, for example, it is your mind that thinks it wants it, not your body. Your body is in need of vitamins and nutrients, not overly processed food with a lot of sugar or chemicals. By filling your craving with something that your body really needs and wants instead of what your mind thinks it wants, your body will feel satisfied and the craving sensation will go away. It might not be as mentally satisfying as eating that chocolate bar, but your body will feel much better and in time you won’t even be craving that bar of chocolate any more. So by feeding your body good things it gets smarter, and after a while it will stop craving the bad stuff and instead crave the good.

This happens far quicker than you might expect. Just after one and a half week of eating healthier I stopped craving stuff that I use to absolutely love, and when I did eat something unhealthy that I was craving I felt that the taste of it was very displeasing and I just didn’t care for it anymore. 

2. Eat regularly. Feeding your body regularly, about every three hours, keeps your blood sugar level in check and you won’t feel such an urge for something unhealthy. Try to eat foods that are low in glycemic value; like broccoli, salmon and cucumbers, foods that your body digest slowly; like avocado, whole grains or lentils, or foods that regulates the blood sugar level; like almonds, cinnamon and green tea.


3. Snack smartly! There is nothing wrong with snacking. If you do it right you can have several snacks throughout the day between the larger meals. Snack on fruit and nuts, or why not carrot sticks? This way you can stay away from candy bars, cookies, chips or whatever you think you’re craving. My favorite snack right now is a banana and a handful of almonds. I bring that with me every single day that I’m going off to school to snack on between breakfast and lunch, and it has helped me a lot with my cravings!

4. Drink water! Sometimes your body mistakes hunger for thirst, so by drinking a glass of water when you feel the urge to eat something you know you shouldn’t your body might feel satisfied without the unnecessary sugar, fat or calories.  Drinking a lot of water also makes your skin more radiant and beautiful and you will both feel and look much better. 


5. Keep all unhealthy foods out of your home! If you buy things that you know you will crave but really shouldn’t eat it is much more likely that you will. By keeping these things in your cabinets, fridge or freezer you are just destining yourself to fail. By keeping unhealthy foods or snacks out of your home you give yourself a better chance of resisting your carvings, because if you for example want ice cream but you have to go to the store to get it, the chances are that you will be better at resisting the urge than if you have it right there in your freezer.

6. Brush your teeth. This might seem odd, but I find that when you have that fresh minty taste in your mouth that you get after brushing your teeth eating something like chocolate or chips doesn’t seem as appealing.  Of course you could also chew gum, but I find that even though chewing gum will provide you with that mint fresh taste, the chewing motion can trick your stomach into thinking that you’re eating and it will be displeased when it doesn’t receive any food. So I prefer brushing my teeth over chewing gum, but that’s a personal preference. 


So that’s my 6 top tips! I hope that you find them useful and that you feel that you can integrate one or more of them into your own life. Remember to treat your body with respect and to give it the fuel that will make it the best it can be. Your body really is a reachable thing and it’s the only own you got, and will ever have, so treat it right!

What are your favorite tricks for avoiding cravings? Tell me in the comments :)  

xo, Sanna

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14 Apr 2013

Sleek & Slender Abs

Good morning readers! I thought I’d give you guys another workout tip. I just finished my morning workout and I feel great! It’s hard when you do it, but afterwards you just feel so proud of yourself! Just make sure to find an exercise type that you think is fun, that makes all the difference in the world!

In my previous post I shared a workout video for toning up your booty fro “Tune it up Tuesdays” on the YouTube channel “Live strong Woman”. Today I’m going to share another one of their videos called “Sleek & Slender Abs”, which I always pair with the booty and legs workout video. They actually mention this video at the end of the previous one, so if you have checked that one out maybe you have already seen this one, but I like it so much that I want to make sure you guys hear of it :)

The video is a mix of exercises for your abs, but you also get to work your arms, legs and back. This is why I enjoy both of these workout videos so much, you get a full body workout, especially if you combine these two.

For this video thy encourage you to use dumbbells for a few of the exercises. They are mostly used as a support and not because of their weight, so if you don’t have any dumbbells you can use two half liter water bottles filled with water, that’s what I do :)

So, without further ado, here is the “Sleek & Slender Abs” video. Hope you enjoy it!


xo, Sanna

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13 Apr 2013

Wheat and dairy free

Good morning guys! Right now I’m browsing the web for dairy and wheat free recipes. My skin has been acting out lately and ever since I found out that dairy and wheat products can have bad effects on your skin, I have been wondering how big of a difference I would notice if I excluded these things from my diet. So I have been looking for some new recipes to try out that does not contain any of these products.

I am not sure how well I will tackle this challenge. I don’t eat much wheat anymore, I have substituted most of that for whole grain products, but even whole grains can affect your skin so I thought that I would cut them out as well. I am a huge bread lover, so that’s why I think this will be really hard. I think I’m really going to miss my bread!

But I actually think that cutting out the dairy will be much harder. Since I don’t eat many wheat or whole grain products besides from bread, then in that category bread will be the only thing I have to abstain from. Put in the dairy department there are so many more things that I eat on a daily basis, such as cheese, butter and yoghurt, so I don’t really know how I’m gonna manage without it. But the fact of the matter is that a lot of people these days are allergic or at least sensitive to both wheat and dairy, so therefore there are hundreds of recipes out there to find. And if other people can be without wheat and dairy, then so can I. The only difference is that I’m making the choice myself.

Some of you might protest to cutting things out from your daily food intake. Like dairy products for example. Milk is I great source for calcium, and we do need calcium, don’t we? Yes, we do. But there are a bunch of other food sources that contains high calcium levels, such as almonds, broccoli and spinach. Here is a list of 12 vegetables that are high in calcium, if you too are thinking about cutting dairy, or have to because of allergies.

I have found a few new recipes that look promising, and after I have tried them out I’ll post them here on the blog and give them a full review, whether they a successful or not so much. Today I think I’m gonna start with some chicken with ratatouille. I have always wanted to try ratatouille but have never gotten around to it. But I think I’ll make mine myself and keep the rats out of the kitchen :P (Disney reference, lol).  

Doesn’t it look delicious?

Ratatouille, another great Disney movie by the way :P


Have a great Saturday everyone! Talk to you guys later :) 

xo, Sanna

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7 Apr 2013

Sunday morning

Good morning! Right Now I’m having my breakfast in the morning sun. I always try to get my workout done around 8 so that I can have breakfast while the sun is passing by my kitchen window. It gets really warm and bright, I can hardly see my computer screen right now, but it’s the best feeling in the world soaking up the sunlight. Since it really isn’t that warm outside, it’s a nice getaway to a warmer place :) 

My breakfast this morning is a fruit pate of banana, pineapple, kiwi, oranges and passion fruit. A really good and tasty way to kick-start your day! What did you guys have for breakfast today?  



Later today my boyfriend and I are going inot town to feed the ducks :) They are so cute and grateful creatures and it was a long time since I paid them a visit. Maybe we’ll get to see some baby ducks that has just hatched? That would be so adorable!  

Today I’m also going to work on my web design project that I showed you in my earlier post. I hope to make some real progress today before the new week is here.

So, enough about me, what are you guys doing today? Tell me in the comments :)

xo, Sanna

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4 Apr 2013

My story

Under the label ”About me” in the bar to your left I have written that I'm currently trying to reinvent myself and live a better, healthier life. I thought that I would dedicate this post to give you the reasons why, to tell my story. 


I have always been one of those people who could eat anything and everything they wanted without gaining weight. Awesome! you think now, right? Good for you! or How unfair! The truth is, it hasn’t done me any good. I have a really great metabolism, and even though I’m grateful for that, it has caused me a lot of problems in the past. I have always been skinny, and since I entered my teens I’ve been considered “unhealthily skinny” by teachers, school nurses and doctors. For a few years my weight, or lack thereof, was a problem that followed me around everywhere I went. I was told that I wasn’t allowed to participate in the P.E lessons or any other physical activities because my body couldn’t handle it. When people start looking at you like you’re dying, it kind of freaks you out!

I have always had a small body. I’ve only grown about 2 centimeters since I was 12,(I’m 164 cm now / 5’4) and my body has in most ways stayed the same since then. When I was 16 I could still use the same jeans that I bought when I was 12, and I think that if I hadn’t thrown them away by now I still could fit in most of them. And since I always have been very small and lean, my weight wasn’t really something that I obsessed about. I looked at how my body was looking, not the number on the scale. So when person after person started telling me I was so unhealthily skinny that all I should do is sit still and eat, I didn’t know what to think.

I was used to my body looking and being like this, it had always been like this, for as long as I could remember. And now teachers, school nurses, doctors and counselors all told me I desperately needed to gain weight. At this time, I was averaging around 45-46 kg (99-101 lb), so it wasn’t really that bad in my eyes.

So I tried everything I could to gain the weight they told me I so desperately needed. I tried everything, building muscles, eating more, eating more unhealthy food, but nothing helped. When I was 17 my school nurse told me that I was the only one she knew that had ever lost weight over Christmas.

It was really hard for me not to be able to gain a few extra pounds. Having someone looking at you like my school nurse looked at me, constantly weighing me and talking to me in a soft, gentle voice like as either was a small child or very, very sick, messed with my mind. To me, my body felt fine. I didn’t experience any problems with it but off course I was worried about what I heard and how I was treated. But there was nothing I could do, I could not gain weight how much I ate or whatever method I tried.

It wasn’t until very recently, in the past year and a half, that I actually have been able to gain some weight. I don’t own a scale, but when we were visiting family one time I used the one they had in their bathroom. At this point I hadn’t used one in about 3 years, and guess if I was surprised to see the number 48 staring back at me! For most of you, this won’t seem like a big deal, but it really was for me. It was like once I had left all of those voices behind that was telling me that I was unhealthy and that I had to gain weight,  my body could finally relax enough to actually do so.  Today I go back and forth between 48-50 kg (105-110 lb), which seems to be my new standard weight. Some people may say that this is still not enough, but for me it’s as “heavy” as I have ever been. Something to remember is that weight is a struggle for most people during some part of their life, and not only for those who wants to lose some!
 

I still follow the philosophy that I had when I was younger; look at how your body looks, and not what the scale sais! I think this is important, weather you feel you weigh too much or too little. The fact is that muscles weigh more than fat, so sometimes the number on the scale can be very misleading.

Well, this was a bit about my past, now let’s talk about the now, and about the future. Even though I theoretically could eat whatever I wanted without it affecting the appearance of my body, that doesn’t mean that it won’t affect the inside of it. I have several times through my 22 year long life started to exercise. I have never liked sports, so I have done other things, like running for example. But it has always come to an end, sooner or later. I think that the problem has been that I wasn’t working out for the right reasons. I did it because I felt I had to, or that I was supposed to. And that is where I failed.

Now, I exercise because I want to treat my body the way it deserves to be treated. I want my body to be the best it can be, inside and out. So now I focus on finding ways to work out that are fun! Exercise doesn’t have to be about forcing yourself to do something you really don’t want to, just because you think you should. It’s about exploring interests and exploring your body. It’s about getting to know yourself and push your limits, to be the best that you can be.

I also think a lot about what I eat. What you fuel your body with is essential to both how you will feel about yourself and how you will look. It’s simple, really; if you give it crap, it will fell like crap. So I try to feed my body good things, and as with the exercise, it’s about exploring new possibilities, new tastes and find new inspiration.

Most people in today’s society puts a lot of focus on appearance, both their own and others. Most often, people who doesn’t know you will judge you and base their first impression of you based on how you look. This seems really harsh and shallow, but it is a fact.  And, most people do seem to care a lot about taking care of that outer appearance, to make sure that they do their very best to look their very best. My thought in all of this is, if you put such importance on how you look on the outside, why not do that same to your inside? Why not treat the insides of your body with the same respect, effort and appreciation as your appearance? For me, these two go hand in hand. If you feel great on the inside, it will show on your outside. And if you don’t treat your body right, that will show through, no matter how much makeup and expensive clothing you try to mask it with.

So that is why I exercise, why I try to eat health and why I try to use as many natural beauty products as I can – to treat my body with the respect that it deserves so that it can be the best that it can be, so that I can be the best I can be.

Treat your body right – it’s the greatest thing you got!


Now that I have shared my background with you guys you might have a better understanding to why I write this blog. I want to share the things and people that inspire me to live a better life, and my hopes are to spread some of that inspiration to all of you. I hope you have enjoyed this post and I’ll talk to you later!

xo, Sanna

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4 Apr 2013

New personal record!

Hi guys! I have just finished my morning workout and I am proud to announce that I have reached one of my goals in exercising. Today I managed to work out for 45 minutes straight on my Orbitrek Elite :)

For you who don’t know what an Orbitrek is, it’s a crosstrainer (
Elliptical trainer) from the online company Tvins. I bought mine about one and a half year ago and it’s one of the best investments I’ve made! Since I prefer to work out at home this machine has helped me so much. I absolutely HATE running, but working out on one of these is far more comfortable. I usually use it twice a week while I watch an episode of some TV show. I think it makes the workout so much easier when the brain can focus on the storyline on the TV instead of on how badly you want to get off the machine :P

Well, I usually average 30 minutes of actual workout time during an episode that’s 42-43 minutes long, but today I was able to go the whole episode without stopping, and I continued for a few more minutes so that my timer stopped on 45 minutes. I hope I can keep this up, but it probably won’t be as easy next time :P

If any of you are interested in knowing more about the Orbitrek/corsstrainer, I will link the latest version that they have available at Tvins for the moment. You can find it here.

This one is a little more expensive than the one I bought, but it is less expensive than most similar products on the market. Mina has a really good quality and I have never had any problems with it. I like that it is very gentle on your knees, which usually isn’t the case with running, and it doesn’t only work you legs, but your entire body. You get your legs, your arms and your abs a great workout with this product! And don’t worry about the size of it, you can easily dismount the handles to make it easier to store.

If you want more information about the benefits of this machine, click here :)
*This is not a sponsored message. Everything I say are my own oppinions. I do not get paid to review this product.

Now I’m off to take a shower and have some breakfast. I’ll check in with you guys later! Have an awesome day!

xo, Sanna

+ Health and Exercise

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2 Apr 2013

Tune it up Tuesdays

I wanted to share this workout video with you guys! I found it on YouTube about two weeks ago and since then I've been using it twice, and I've been loving it! The first time I used it the back of my thighs hurt for the next three days, but I used it again yesterday and today I feel just fine :)

The video is from a series called "Tune it up Tuesdays", and they also have a lot of other workout videos as well. It focuses on training the areas around your butt, making it look gorgeous :) It's a really nice workout for your legs, highs and hamstrings. So far I've only tried this one out, along with an ab workout that they show in the end of this video. I've been combining the two of these into one workout, and it has been going great! :)

If you guys want to try it out I recommend that you watch the video first and try out all the different exercises before you do your real workout, because I found some of them a little tricky to get the hang of the first time I did them.



The YouTube channel that the "Tune it up Tuesdays" videos are uploaded on is called "Live Strong Woman", and they have a lot of other workout tips and videos. It's a great channel and I find these videos very inspiring, and I especially LOVE that they are free and you can use them at home.

Hope you guys enjoyed this post, and if you do try this video out leave me a comment and tell me what you thought! :)

xo, Sanna

+ Health and Exercise

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Warning: date(): It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected the timezone 'UTC' for now, but please set date.timezone to select your timezone. in /home/sannak/public_html/blog/category.php on line 49

1 Apr 2013

A healthy breakfast



After my morning workout I made a fruit plate with some banana, kiwi, oranges, pomegranate and blueberries for breakfast. I paired this with a few almonds and a boiled egg, which means I’m more than set until lunchtime!

This is just one example of a healthy breakfast. You can change it and tweak it however you want to incorporate the fruits, berries and nuts that you prefer :)

Have a great day everyone!

xo, Sanna

+ Health and Exercise

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Warning: date(): It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected the timezone 'UTC' for now, but please set date.timezone to select your timezone. in /home/sannak/public_html/blog/category.php on line 49

27 Mar 2013

Right back in the water

I went swimming yesterday at the pool close to our apartment. Out of all the different types of exercise I do, swimming is the one I enjoy the most. It’s something peaceful about it. You get to shut of your brain for a while and only be in the moment. Your entire body get’s a great work out and afterwards I feel calm and relaxed.

I try to go swimming once every week, and I usually swim 1 km. The pool is smaller than regular pools so 1 km is 60 laps.  The past two weeks however there haven’t been a lot of people around when I’ve gone swimming, so yesterday and the week before that I doubled my laps, so I swam 2 km instead of one. The first kilometer I do in about 45 minutes, and the second in about 35-40. It’s nice to know my body can handle it and I feel proud of myself after I’ve been able to do so well. Swimming is the only type of exercise that I can do for one and a half hour without passing out :P

The only downside to swimming is that my hair gets messed up by the pool water. But I try to do hair masks afterwards to make up for the harsh treatment. I have thought about getting one of them swimming caps, but I don’t think I’d dare walk out on the pool area wearing one :P

What’s your favorite type of exercise? 



Wish I could have one of these for my very own.


Maybe swimming caps are fashionable after all? :D

xo, Sanna

+ Health and Exercise

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