tag:blogger.com,1999:blog-71313652265648011232024-03-06T11:24:48.444+02:00Lil'FitUlrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.comBlogger55125tag:blogger.com,1999:blog-7131365226564801123.post-81676561065739170752013-06-02T11:18:00.000+03:002013-06-02T11:18:01.747+03:00Guest post: Exercise during cancer recovery<b> Today's blog post is written by Melanie Bowen. </b><br />
Melanie is currently a Master's student with a passion that
stems from her grandmother's cancer diagnosis. She often highlights
the great benefits of alternative nutritional, emotional, and
physical treatments on those diagnosed with cancer or other serious
illness. To read more from Melanie, visit <a href="http://www.mesothelioma.com/blog/authors/melanie/" target="_blank">her blog</a>
for the Mesothelioma Cancer Alliance. In her spare time, you can
find Melanie trying new vegan recipes, on her yoga mat, or spending
time with her family.<br />
<br />
<i></i><br />
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<h2>
<span style="font-family: inherit;">
</span></h2>
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<h2 class="MsoNormal">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: black; font-size: 13pt;"> </span></b></span></h2>
<h2 class="MsoNormal">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: black; font-size: 13pt;">Exercise
During Cancer Recovery</span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-size: 13pt;"></span></b></span></h2>
<span style="font-family: inherit;"></span><br style="mso-special-character: line-break;" /><span style="font-family: inherit;"></span><span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><span lang="EN-US" style="color: black;">The diagnosis is enough to send your brain reeling. When you're
diagnosed with cancer, it is typically followed up with a series of tests and
days filled with doctors. It is truly a life-changer and you may start to
question everything you do. Should you keep your diet the same? Can you keep up
with your exercise routine? Should you even exercise at all? It is important to
follow the recommendations of your physician, and there are always exceptions,
but cancer may not be your excuse to get out of breaking a little sweat!
Depending on where you are in your recovery will affect what type of exercise
is best. We'll break that down a little further to help you get started.</span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<br /></div>
<span style="font-family: inherit;">
</span><h3 class="MsoNormal">
<span style="font-family: inherit;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black;">Light Exercise</span></i></span></h3>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<br /></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><span lang="EN-US" style="color: black;">Patients undergoing aggressive <a href="http://www.mesothelioma.com/treatment">treatment for mesothelioma</a> or
other lung-related cancers can perform light exercise. Light stretching is an example
of a simple light exercise. As long as you maintain your normal breathing and
chat with a friend easily while performing the activity, it falls into this
category. Stretching can be done while standing or sitting down, depending on
your condition. If you are confined to a chair it may be as simple as raising
your arms up overhead or reaching behind your back for several repetitions. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<br /></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><span lang="EN-US" style="color: black;">It might sound simple, but the benefits are far-reaching. Light
stretching can ease depression and fatigue. Stretching obviously increases
flexibility, but it also boosts feelings of tranquility while physically challenging
your body so you are able to get a better night's sleep.</span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<br /></div>
<br />
<h3>
<span style="font-family: inherit;">
</span></h3>
<br />
<h3 class="MsoNormal">
<span style="font-family: inherit;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black;">Moderate Exercise</span></i></span></h3>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<br /></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><span lang="EN-US" style="color: black;">You've recently completed your cancer treatment and are ready to
start building up your strength. With a moderate exercise program you'll break
a sweat after about 10 minutes and can still chat with your friend, but your
breathing will be more rapid. <a href="http://www.livestrong.com/article/133611-water-aerobics-benefits/">Water
aerobics or aquatic exercise</a> is a wonderful place to start. The buoyancy of
the water eases stress on your joints but the resistance of the water works
your muscles no matter which direction you move. It is safer for raising your
body temperature because you dissipate heat more effectively in the water. It
is a fun way to increase your strength and flexibility while regulating your
weight. Exercising in the water is also a good way to enhance your stamina.</span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<br /></div>
<span style="font-family: inherit;">
</span><h3 class="MsoNormal">
<span style="font-family: inherit;"><i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black;">Advanced Exercise</span></i></span></h3>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<br /></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><span lang="EN-US" style="color: black;">This level is for those who are in the advanced phase of recovery
and would like to get the spring back in their step. Weight training is an
excellent method to achieve this goal. Your body becomes more powerful while
you feel more energized. <a href="http://www.cancer.org/treatment/survivorshipduringandaftertreatment/stayingactive/physical-activity-and-the-cancer-patient">Lifting
weights increases bone density and muscle</a>, which will help burn more fat.
It is especially beneficial if you have had stomach or prostate cancer, which
can cause you to lose muscle mass at an alarming rate. Using exercise machines
at a gym are a great way to get started. The machine helps you maintain good
body mechanics to avoid injury and it's easy to track your progress. Free
weights are also easy to use and can be very effective when combined with moves
like lunges or squats.</span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<br /></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><span lang="EN-US" style="color: black;">Cancer can be scary enough without stripping you of everything normal
in your life. Exercise is a great way to boost your energy and your spirit. The
benefits of exercise greatly outweigh its conveniences. Actively participating
in a fitness program is also a way to keep feeling more like you.</span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"></span><span style="font-family: inherit;"><br style="mso-special-character: line-break;" /></span>
</div>
<div class="MsoNormal">
<span style="font-family: inherit;"></span><span style="font-family: inherit;"><br style="mso-special-character: line-break;" /></span>
</div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><span lang="EN-US">P.S. Today (Sunday 2nd June) is National Cancer Survivor Day, just thought I'd mention it.</span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span lang="EN-US"><br /></span></span></div>
<div class="MsoNormal">
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Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-32751689597478262882013-02-13T18:07:00.000+02:002013-02-13T18:07:49.768+02:00Obsession: yoga video (part II)<div class="separator" style="clear: both; text-align: center;">
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<br />My newest obsession: Meghan Currie's yoga video "Mad love".<br />
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Just watch it and you'll understand.<br />
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// I'm off for a mini-vacation to South Karelia (Eastern Finland). I'll be able to go to the gym once, which means that I'll most definitely bring my yoga mat. I'm not even closely as flexible as Meghan (especially after my killer workouts this week), but you know what? I don't care. I'll finish my yoga as flow-y as possible. This one is all about breathing and moving to my own rhytm.<br />
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Have a great day,<br />
/UlrikaUlrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com11tag:blogger.com,1999:blog-7131365226564801123.post-89791472658530333582013-02-13T09:13:00.000+02:002013-02-13T09:13:04.222+02:00Supplement info: MagnesiumGood morning, happy people!<br />
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After writing the "<a href="http://lilfit.blogspot.fi/2013/01/diet-tip-of-day-drink-more-water.html">Diet tip of the day: Drink more water</a>" - post I've received a ton of questions on supplements and superfoods. Therefore I want to share my knowledge with you guys. This is the first part of my "supplement info"-series. My main goal is to introduce some of the most important supplements any athlete (beginner, intermediate or professional) should be taking - giving you a description of why they work and some tips on using them correctly.<br />
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Do you want to improve recovery after a really tough workout?<br />
Do you want to sleep better at night?<br />
Do you wish to reduce muscle spasms, cramps and improve your tolerance of vigorous physical activity?<br />
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Magnesium is the fourth most abundant element by mass in the human body and is essential to good health. It's ions are essential to all living cells, where they are needed in manipulating important biological compounds like ATP, DNA and RNA. Magnesium is required in the catalysation of more than 300 enzymes in the human body, and it has been detected in nearly 4,000 binding sites of human proteins. <br />
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Magnesium is important to metabolism, enzyme function, the proper function of the nervous system, the uptake of calcium, the immune system, muscle function (keeping the heart beat steady - <b>the heart is a muscle</b>), strengthening bones and protein synthesis. Taken correctly, magnesium prevents stroke and heart attacks; and can help pain in fibromyalgia, migraine and premenstrual symptoms.<br />
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Magnesium is essential in a healthy diet. Magnesium, just like <a href="http://lilfit.blogspot.fi/2012/10/vitamin-d-sunshine-in-bottle.html">Vitamin D</a>, plays a part in many chemical reactions and functions in the human body, and deficiency is therefore challenging to diagnose. Many people may not have enough magnesium stored in their body because they fail to get the recommended amount of magnesium from their diet. Having enough body stores of magnesium can prevent stroke and heart attacks and immune dysfunction.<br />
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Common first symptoms of magnesium deficiency are numbness and tingling, apathy, memory loss and learning difficulties, nausea, desorientation, sleep disorders, irritation, muscle spasms and cramps, headache, loss of appetite, fatigue and weakness. Magnesium deficiency can cause asthma, diabetes and osteoporosis. <i>Keep in mind that many of these symptoms are general and can be caused by many other things than magnesium deficiency!</i><br />
Magnesium deficiency is usually caused by a disease or dysfunction of the intestines (diabetes, kidney dysfunction, irritated bowel syndrome), certain types of medicine (diuretic compounds, birth control pills and antibiotics), stress or alcoholism. <br />
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<b>Good dietary sources of magnesium</b> include green vegetables (spinach, agar, green leafy spices), fruits like banana and avocado; beans and peas; tomatoes, ginger, cumin, fish (halibut), nuts and seeds (especially cashews, almonds, sunflower and pumpkin seeds), and whole, unrefined grains. Refined grains (e.g. white flour) are generally low in magnesium, because when they are processed, the magnesium-rich germ and bran are removed. So make sure you eat whole-grain products in stead of processed foods! Coffee, cocoa and tea are also good sources of magnesium. When it comes to cocoa, choose raw cacao (<a href="http://lilfit.blogspot.fi/2012/10/clean-eating-raw-chocolate.html">here's why</a>).<br />
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Keep in mind that carbonated drinks like sodas decrease the uptake of magnesium, as does taking large amounts of calcium supplements.<br />
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<b>Magnesium dietary supplements</b> are widely available. Here's a short description of the different forms of magnesium supplements:<br />
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<b>Magnesium oxide</b> is one of the most common forms in magnesium dietary supplements, because it has a high magnesium content per weight (60%), but it is the least bioavailable. Magnesium oxide works mostly as a laxative in the human body, so don't overdose on it - you'll <i>feel</i> the consequences pretty fast.<br />
<b>Magnesium citrate</b> has been reported as more bioavailable then oxide or amino-acid chelate (glycinate) forms. Citrate is a common form of magnesium in supplements, you'll find it in almost every supermarket.<br />
<b>Magnesium glycinate</b> is a highly bioavailable form of magnesium, and it provides a high level of absorption and is considered ideal for those who are trying to correct a deficiency. (It's also the form I mostly use).<br />
<b>Magnesium chloride</b> or lactate has only 12% magnesium, but it is still more bioavailable than magnesium oxide.<br />
<b>Magnesium stearate</b> is a potentially harmful additive, a binding ingredient in drugs and mints, and shouldn't be used as a magnesium supplement. According to a <a href="http://articles.mercola.com/sites/articles/archive/2012/06/23/whole-food-supplement-dangers.aspx">health-oriented website</a> magnesium stearate (or the stearic acid in it) can lower your immune system and potentially prevent the absorption of nutrients in your intestine. So, steer clear of magnesium stearate.<br />
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So, what did you learn? <i>Don't use magnesium oxide, take almost anything else. Except for magnesium stearate, that is. </i><b>Read the labels on your supplement bottles</b>! If you're unsure about supplementing on magnesium, leave a comment or send me a message - I'm glad to help.<br />
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<b>Excess magnesium</b> in the blood is filtered at the kidneys, so it's difficult to overdose on magnesium from dietary sources. With supplements, overdose is possible, but mostly in people with poorly functioning kidneys.So you shouldn't worry.<br />
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<sup>Picture source <a href="http://www.livestrong.com/article/491838-types-of-magnesium-supplements-to-reduce-spasms/">1</a> <a href="http://www.ancient-minerals.com/magnesium-sources/">2</a> </sup><br />
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<sup> <span style="font-size: small;">Hope <span style="font-size: small;">you'<span style="font-size: small;">re having a <span style="font-size: small;">great day!</span></span></span></span></sup><br />
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<sup><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">/Co<span style="font-size: small;">ach U</span> </span></span></span></span></sup>Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com28tag:blogger.com,1999:blog-7131365226564801123.post-68819875113293215262013-01-18T07:36:00.002+02:002013-01-18T07:41:46.282+02:00Friday motivation.My motivational moodboard of the week:<br />
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Hi peeps. </div>
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I'm going through some serious sh*t in my personal life, but you know what? I'm strong, I'll get through it. I'm more motivated than ever to work out like crazy and to get shredded by August. Heck, I'll be in top shape in July.</div>
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No excuses, just get it done.<br />
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/Coach U<br />
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<a href="https://www.facebook.com/getyourfitnessinspiration?fref=ts"><span style="font-size: x-small;">Picture source </span></a>Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com2tag:blogger.com,1999:blog-7131365226564801123.post-19224948278840196422013-01-06T14:27:00.002+02:002013-01-06T14:27:44.753+02:00Diet tip of the day: drink more water<div class="separator" style="clear: both; text-align: center;">
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75 % of your body is water - in fact, 70-80 % of your brain tissue consists of water. If you're dehydrated, your body and mind are stressed.<br />
Every chemical reaction that takes place in the body needs water - basically, your cells need water to function properly. By drinking water I mean drinking <b>pure</b> water; not coffee, beer, coke, juice or other sugary fluids.<br />
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If you wait until you're thirsty, your body is already a little dehydrated. Symptoms of dehydration may include dry skin, loss of skin elasticity, increased wrinkles, dry eyes, thrist, tiredness, dry mouth, headache, constipation, dizziness or lightheadedness. Severe dehydration may result in low blood pressure, rapid heartbeat, confusion and fever.<br />
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Water affects your health extensively. Your body needs water to recover from injuries and diseases, to detox (cleanse the body of contaminants), and to improve digestion. Decent hydration will boost your energy levels, increase your mental sharpness and help boost your immune system. Drinking water helps you build muscle tone (helps muscles to contract better), decreases muscle cramps and lubricates joints. Best of all, water may help you lose those extra pounds you've been trying to shed.<br />
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According to a study (Davy et al. 2010) drinking water before a meal has been proved to aid weight loss. The study states that drinking two (2,5 dl) glasses of water before every meal affected the participants' eating habits - in fact, the participants ate in average between 75 and 90 fever calories during the meal. The participants were successful in keeping the weight loss even 12 months after the study. Basically, water makes people feel satisfied and keep hunger off, at least in the older population. <br />
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How much water is enough? That's a tough question, since a person's need of water depends on age, body size, physical activity and weather. An average adult needs at least two litres of water a day. You'll need a lot more water if you're physically active, spend a lot of time in a dry environment (for instance, if your home or office has an effective airconditioning system) or if your environment is very warm and you sweat a lot. Keep a glass of water or a bottle nearby to remind you to stay hydrated. When in doubt, drink a little more. ;)<br />
Drinking much water won't give you a bloated body - water retention is caused by eating too much salt, not by drinking much water. In fact, drinking water helps you get rid of feeling bloated, since it flushes the body.<br />
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I'm not saying that water is a magic potion, but it can aid you in losing weight. Water makes you feel fuller and revs up your metabolism. Acccording to some sources drinking ice cold water makes you burn even more calories, since your body has to warm it up - but seriously, you'd have to drink <b>a lot</b> of icy water to lose weight solely on that method. A study showed that drinking approximately 5 dl of near-freezing water only burned approximately 4 kcal. Your diet makes a bigger difference to shedding fat. <br />
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Remember, that there's also a possibility to drinking too much water (water intoxication). Water intoxication is not easy to achieve, trust me. Obsessive-compulsive water drinking or an extended athletic activity, where the athlete drinks a lot of water, may cause water intoxication. This means that electrolytes (especially sodium and potassium) in the blood are diluted to the point that it interferes with brain, heart and muscle function. Athletes tackle theproblem by using sports drinks with minerals to keep their body in balance. <br />
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Here's a link to an <a href="http://www.csgnetwork.com/humanh2owater.html">online water calculator</a>, check it out! <br />
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A few tips to drinking water:<br />
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<li>As I said earlier, keep a glass or bottle of water close by at all times, to make sure you remember to hydrate. One tip is to fill a 2l jug of water in the morning and making sure you empty it during the day. I usually fill a 650 ml glass bottle with water three times at work - and I drink a big glass of water with every meal. Think of places you can stash your water bottle (your purse, the car, on your desk at work..)</li>
<li>Create your own vitamin drink. For example, try one of my <a href="http://lilfit.blogspot.fi/search/label/clean%20eating">smoothies</a>!</li>
<li>Drink a glass of water with every meal. By sipping water during your meals you'll enjoy your food more and slow your eating. </li>
<li>Drink herbal teas. Try different infusions and enjoy them after meals - you'll aid your digestion by drinking a warm tea after a heavy meal.</li>
<li>Try berry- or veggie flavoured waters (see picture below). For example, you could stuff a mason jar with ice cubes, citrus slices and some mint leaves - add water and enjoy.</li>
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Cheers!<br />
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/Ulrika <br />
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<span style="font-size: x-small;">Picture source <a href="http://theflightattendantlife.com/2012/04/waterandairtravel/">1</a> <a href="http://www.colon-cleanse-with-detox-diet.com/benefits-of-drinking-water.html">2</a> <a href="https://www.facebook.com/therawteacher">3</a></span><br />
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References:<br />
Brown, CM; Dulloo, AG; Montani, JP<span style="font-size: small;">. </span><span style="font-weight: normal;"><span style="font-size: small;">Water-induced thermogenesis reconsidered: the effects of osmolality and water temperature on energy expenditure after drinking. </span></span>J Clin Endocrinol Metab. 2006 Sep;91(9):3598-602 <br />
<span class="reference-text"><span class="citation" id="CITEREFElizabeth_A._Dennis.2C_Ana_Laura_Dengo.2C_Dana_L._Comber.2C_Kyle_D._Flack.2C_Jyoti_Savla.2C_Kevin_P._Davy_and_Brenda_M._Davy2010">Dennis, EA; Dengo, AL; Comber DL; Flack, KD; Savla, J; Davy KP; Davy, BM. "Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults", <i>Obesity</i> 18 (2): 300–307</span></span><br />
Popkin, BM; Barclay, DV; Nielsen, SJ.Water and food consumption patterns of U.S. adults from 1999 to 2001. <span class="reference-text"><span class="citation" id="CITEREFBarry_M._Popkin.2C_Denis_V._Barclay_and_Samara_J._Nielsen"><i>Obesity</i> 13 (12): 2146–2152</span></span><br />
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<br />Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com6tag:blogger.com,1999:blog-7131365226564801123.post-67121984174975654202013-01-04T09:00:00.001+02:002013-01-04T09:05:29.025+02:00Clean eating smoothie: part 7Good morning, fit people!<br />
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Today's clean eating recipe is a pineapple and berry smoothie. It's simple, it's packed with vitamins and other antioxidants and it tastes wonderful. <br />
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Now, before I reveal the simple recipe, I want to share the health benefits of the basic ingredients of my smoothie.<br />
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<b>Health benefits of pineapple</b><br />
Pineapples are rich in vitamin C, vitamin A and B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like calcium, phosphorus, potassium, copper and manganese. Potassium (K) is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper (Cu) is a helpful cofactor for red blood cell synthesis. Manganese (Mn) is a trace mineral your body needs to build bones and connective tissues, and it also is a co-factor for an enzyme which battles free radicals.<i></i><b> </b><br />
Since pineapples have these anti-inflammatory qualities, eating pineapples can greatly ease the pain of arthritis, carpal tunnel syndrome and gout. <br />
Pineapples are also the source of bromelain (a mixture of protein-digesting enzymes). Bromelain helps regulate the secretions in the pancreas to aid in digestion, and it neutralizes acidic fluids in the gastrointestinal tract.<br />
Pineapples are 94% carbohydrates, so if you're on a carbohydrate-restricted diet, keep your pineapple intake at one cup per day.<br />
Always go for fresh pineapple when you have the chance. Here's a great seven-step <a href="http://www.wikihow.com/Tell-if-a-Pineapple-Is-Ripe">wikihow article</a> on how to tell if a pineapple is ripe.<br />
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<b>Health benefits of lingonberry</b><br />
Lingonberries are supposedly one of the richest sources of polyphenols. The little red berries are an excellent source of vitamin A, B and C and are packed with minerals like calcium, magnesium, phosphorus, copper, sodium and potassium, and also flavonoids, especially quercetin. Quercetin has anti-inflammatory and antioxidant properties, but it also has antihistamine properties that help alleviate allergy symptoms.<br />
Lingonberries contain tannins that help boost the walls of blood vessels, resolve mineral metabolism and neutralize toxins. Like other dark red and blue berries, lingonberries boost the levels of good cholesterol and improve blood pressure. Also, lingonberries contain a berry biocomplex that reduces hardening of blood vessels. Lingonberries are and excellent addition to a diverse diet, since it improves heart and circulatory health. Apart from being rich in essential nutrients, lingonberries are also a good source of Omega-3 fatty acids. <br />
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<b>Health benefits of blueberry</b><br />
The nutrients in blueberries include selenium, iron, potassium, copper, zinc, manganese, anthocyanin, vitamins A, C, E and B complex. Several studies show that blueberries can improve brain function and prevent (or slow) the progress of Alzheimer's and Parkinson's disease. Blueberries also improve glucose and insulin levels, and reduce abdominal fat. Like lingonberries, blueberries are a heart-healthy superberry. They also boost your immunity, since they are packed with enzymes with antibacterial and antiviral properties. The blue shade of blueberries provides anthocyanin, which is rich in bioflavenoid and antioxidants.<br />
Both lingon- and blueberries are excellent to use both fresh or frozen.<br />
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Now that you know <i>why</i> I like my berries so much, here's the recipe to my antioxidant-packed supersmoothie:<br />
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<span style="font-size: large;">Clean eating: Pineapple and berry supersmoothie</span><br />
<span style="font-size: large;"><span style="font-size: small;">1 dl fresh pineapple c<span style="font-size: small;">hunks</span></span></span><br />
<span style="font-size: large;"><span style="font-size: small;"><span style="font-size: small;">1 dl <span style="font-size: small;">lingonberries</span></span></span></span><br />
<span style="font-size: large;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">1 dl blueberries</span></span></span></span><br />
<span style="font-size: large;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">1-2 dl water<span style="font-size: small;">, coconut water or <span style="font-size: small;">any clean eating liquid you prefer</span></span> <span style="font-size: small;">to use</span></span></span></span></span><br />
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<span style="font-size: large;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Pla<span style="font-size: small;">ce all the ingre<span style="font-size: small;">dients in a blender, blend until smooth. Pour in a tall glass or protein shaker and enjoy :)</span></span></span></span></span></span></span><br />
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<span style="font-size: large;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><i>Tip #1: </i>I use this a<span style="font-size: small;">s a<span style="font-size: small;">n addition to m<span style="font-size: small;">y <span style="font-size: small;">break<span style="font-size: small;">fast omelette. In case you plan on having just a smoothie for breakfast, make sure you get enough pr<span style="font-size: small;">oteins<span style="font-size: small;">. The <span style="font-size: small;">protein <span style="font-size: small;">count of this smoothie is really low, so <span style="font-size: small;">feel free to a<span style="font-size: small;">dd a protein powder<span style="font-size: small;"><span style="font-size: small;"> or </span>quark <span style="font-size: small;">to the mix.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-size: large;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><i>Tip #2: </i>Since pineapples are diu<span style="font-size: small;">retic (drive water out of the body), make sure you drink ple<span style="font-size: small;">nty of water with <span style="font-size: small;">your smoothie.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-size: large;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><i>Tip #3: </i>For an added "superfood effect</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>", add a tablespoon of maca, a teaspoon of Opti-MSM and a teaspoon of lucuma to the smoothie. <br />
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Now, I'm a regular multitasker in the mornings. I brush my hair while I let my dog out, I get dressed while my omelette is cooking and I enjoy half of my breakfast in the car on my way to work. Today I poured my smoothie in a protein shaker and drank it whilst commuting. It ain't pretty, but I got to get my natural vitamins in the morning!<br />
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Cheers!<br />
<br />
/U<br />
<br />
Picture source <a href="http://www.natures-health-foods.com/pineapple.html">1</a> <a href="http://www.haccpeuropa.com/2012/03/08/eating-berries-benefits-the-brain/">2</a> Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com3tag:blogger.com,1999:blog-7131365226564801123.post-40578730614334666152013-01-03T09:30:00.000+02:002013-01-03T09:30:18.682+02:00Workout schedule for January and FebruaryHi peeps,<br />
<br />
I want to share my workout schedule with you guys. This is a schedule I'll keep up for two months, starting this week.<br />
<br />
If you missed yesterday's post about my new year's resolutions, read it <a href="http://lilfit.blogspot.fi/2013/01/new-years-resolution-goals-for-2013.html">here</a>. I've modified my usual workout schedule quite a lot, trying to keep it as simple as possible without putting too much stress on my body. <br />
<br />
I reached my goal before Christmas, by the way. I deadlifted a 5 reps
set with 100 kgs and benchpressed a set of 6 reps with 50 kgs. Soooo happy.<br />
<br />
<b>Monday</b><br />
Leg workout - supertough crosstraining strength & plyo workout. This is a set I would love to do with a friend, since lifting heavy and jumping high is really tough, and a little competition never hurts.. If I'm the winner, of course ;) No, just kidding. Four rounds of 15 burpees superset with 6-8 heavy deadlifts is so much more fun to do with someone else cheering me on.<br />
<br />
<i>If you don't puke, faint or die <u>KEEP GOING</u>!</i><br />
<br />
<b>Tuesday</b><br />
Upper body crosstraining workout.<br />
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I still love my handstand push-ups and chin-ups, and I won't stop doing them. I've added a few basic dumbbell exercises to this workout - you'll see it with pictures as soon as I recruit a friend with me to the gym.<br />
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<b>Wednesday</b><br />
Low-impact leg & core workout at the gym, focusing on my glutes and deep abs (i.e. M. Transversus Abdominis). I've modified a few Tracy Anderson's leg series to match my goals, so I do them with a pulley or elastic bands. This workout includes a lot of bodyweight training, too. <i>Workout coming up...</i><br />
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<b>Thursday</b><br />
Pole dancing at my local gym. <i>Love. </i>Pole dancing really works my upper body, I'm sore in places I didn't know existed. Gripping the pole, climbing it, spinning on it makes me work my muscles in a way I haven't done before. I love it.<br />
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<b>Friday</b><br />
Yoga.<br />
I love the feeling after a great yoga workout. Energized, but not drained. Remember my motivational yoga video? Check it out <a href="http://lilfit.blogspot.fi/2012/10/obsession-yoga.html">here</a>.<b></b><br />
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<b>Saturday</b><br />
Endurance training of my choice - dancing, jogging, skiing.. Anything that I find fun at the moment. This is the part of my workouts that I do for <b>me</b> and me alone.<br />
<b></b><br />
<b>Sunday</b><br />
Rest day.<b> </b><br />
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This workout schedule is missing my daily walks with my dear little puglet (it's a dog, in case you don't know) and my evening stretches. One of my goals for January is to increase the range of motion in my hips.<br />
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Hope you're feeling inspired!<br />
<br />
Love,<br />
Ulrika<br />
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<span style="font-size: x-small;">Picture source: <a href="https://www.facebook.com/FitnessMotivation123?fref=ts">Fitness girls on facebook</a></span>Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-32956372750700722032013-01-02T13:55:00.000+02:002013-01-06T12:19:25.481+02:00New year's resolution: goals for 2013Hello beautiful people,<br />
<br />
I hope you had a splendid Christmas and NYE - now that you're (hopefully) back to your normal routines regarding eating and working out, I'd like to share my top 5 goals (i.e. New year's resolution) for the year 2013.<br />
<br />
<b>1. I will stop competing with others and do more stuff for ME.</b> <br />
This one is really tough for me. I've already written a few texts about motivation, and to be quite honest, I have no problems with it - quite the opposite. I'm strongly externally motivated, i.e. competitive. Last year I would have written phrases like <i>Squat deeper than the guys at the gym, finish first on a 10K run, lift heavier than any girl I know. </i>This year I'll compete with myself, and no one else. I will do more stuff I actually love, i.e. dance like nobody's watching. I'll start this tomorrow with poledancing ;)<br />
<br />
<b>2. I will make sure that I rest enough.</b><br />
I've learned to accept the fact that I have a sleeping disorder. I wake up at 5:15 every morning and go to bed after 11 p.m. I have chronic black circles under my eyes, and I'm ready to get rid of them. I'm launching a huge battle against my sleep deprivation and stress levels, starting today. My means are clear, too. <i>Less running, more yoga. Less coffee, more sleep. 1-2 rest days per week (now that's a tough one!).</i><br />
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<b>3. I will be in the best shape of my life on August 10th, 2013.</b><br />
Do I really need to explain this further? I have a few motivational pictures I'd like to share with you guys, here goes:<br />
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<a href="http://25.media.tumblr.com/tumblr_m112v6qXld1r1n07ho1_500.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://25.media.tumblr.com/tumblr_m112v6qXld1r1n07ho1_500.jpg" width="476" /></a></div>
<a href="http://www.tumblr.com/tagged/nicole%20wilkins">Picture source</a><br />
That's Nicole Wilkins, by the way. She's an IFBB Figure competitor, and I absolutely adore her. I don't need to be as ripped as she is on stage, but her off-season body is smashing. I'd love to look like that.<br />
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Now, I'm <i>reeeeeally </i>far from my goal #3, but you know what - I don't care. I'll beat the odds, you'll see. I have a metabolic disease which affects my hormonal balance (and therefore my body composition), and I hate it - but <b>I will give 110% and work with what I've got.</b><br />
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<b>4. I will spend less money on excessive junk.</b><br />
By this I mean that I'll think twice before buying any clothes or any other unnecessary sh*t. I'll bring my lunch and snacks to work to avoid spending excess money on groceries, I won't go shopping unless I actually <i>need</i> something and I'll sell my clothes online or at a thrift store before August. <br />
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<b>5. I will start enjoying my meals more.</b><br />
I'll keep eating healthy and clean, but I will enjoy my meals a lot more. Ever get the feeling that you eat the same stuff week after week, lacking variation and taste? That's my November and December for you, ha-ha. I promise myself that I'll eat more stuff that I actually enjoy, and not choose foods solely based on their nutritional value. Food is fuel, but it's a big part of my life and I should teach myself to enjoy every meal more.<br />
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Here are my top 5 goals for the year 2013. I wish you a healthy, <b>happy</b> new year and hope to hear your goals and resolutions ;)<br />
<br />
Love,<br />
Ulrika Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-22851495460710073812012-12-30T19:01:00.000+02:002012-12-30T19:01:54.043+02:00Testing, testing.. FAST PuddingFAST Pudding is a new protein product, launched by FAST Sport Nutrition in October-November 2012. Finnish personal trainers, fitness models and competitors have been "hyping" this for a month now, and I've been meaning to try it out myself to see what the fuss is all about. Now, because this is a Finnish product, I'll be writing this in Finnish, too.<br />
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The product comes in two flavours: creme caramel and chocolate. I got my hands on a 700 g bag of creme caramel. The bag costs around 26€ and will give me up to 24 servings of pudding.<br />
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The instructions are very simple: mix a scoop of protein pudding powder with 1,5-3 dl milk in a shaker, pour in a bowl and let it set in the fridge for 5 minutes before consumption. <br />
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<span style="font-size: xx-small;"><a href="https://www.facebook.com/pages/FAST-Pudding/238445316281872">Picture source</a></span></div>
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<span style="color: #b45f06;"><b>/// </b>FAST Pudding on loppuvuodesta 2012 lanseerattu proteiinivanukas, jota suomalaiset valmentajat, fitnessmallit ja -kilpailijat ovat kovasti mainostaneet ja kehuneet viimeisen kuukauden aikana. Olen itse ollut jokseenkin kiinnostunut kokeilemaan tuotetta, vaikka aiemmat kokemukset proteiinivanukkaista eivät ole olleet maininnan arvoisia.</span><br />
<span style="color: #b45f06;"><br /></span>
<span style="color: #b45f06;">Tuotetta on kahdessa maussa: toffee ja suklaa. Sain käsiini toffeen makuisen 700 g säkin, josta ehtiikin "testailla" tuotetta jonkun aikaa. 700 g säkki kustantaa kaupassa noin 26€ ja siitä riittääkin noin 24 käyttökertaan, eli yhden annoksen hinta on noin 1€.</span><br />
<span style="color: #b45f06;"><br /></span>
<span style="color: #b45f06;">Puddingin käyttöohjeet ovat hyvin selkeät: sekoita yksi mitallinen (n 30g) jauhetta 1,5-3dl maitoa "sheikkerissä" (eli proteiinisekoittimesta, esimerkiksi <a href="http://www.aminoporssi.fi/aminoprssi_proteiinisekoitin">tällaisessa</a>), ravistaen seosta kunnolla. Kaada seos kulhoon ja anna seistä jääkaapissa 5 minuuttia ennen tarjoilua. </span><br />
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<span style="font-size: x-large;">WHAT IS IT <span style="font-size: x-large;">MADE OF?</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhyphenhypheneG85NNqKg03wCl9lPah0BBAmmcUJZ-iqu0vF6r76_Txti3SPoeCpcTMMoCWGpGKcGQOKvqD1SMS9mXHLXaqu0rI5aluCkRteLlv2mwIOpW5hzQAR9CYfm2mUvXfBOgJidz1kw2Mj3dm/s1600/fast+pudding.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhyphenhypheneG85NNqKg03wCl9lPah0BBAmmcUJZ-iqu0vF6r76_Txti3SPoeCpcTMMoCWGpGKcGQOKvqD1SMS9mXHLXaqu0rI5aluCkRteLlv2mwIOpW5hzQAR9CYfm2mUvXfBOgJidz1kw2Mj3dm/s640/fast+pudding.jpg" width="480" /></a></div>
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<span style="color: #b45f06;"><span style="color: black;"><b>Nutritional info and ingredients of FAST Pudding (Creme Caramel). </b></span></span><br />
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<span style="color: #b45f06;"><span style="color: black;"><b>Calcium caseinate </b>is a protein derived from casein in skim milk. Caseinate is widely used by bodybuilders and other athletes. Calcium caseinate is ingested before bed or after a workout, as it breaks down at a slower rate than whey protein and supplies the body with a sustained amino acid release. </span></span><span style="color: #b45f06;"><span style="color: black;"><span style="color: #b45f06;"><span style="color: black;">This can help you prevent catabolism, i.e. the
breakdown of muscle proteins.</span></span> </span></span><span style="color: #b45f06;"><span style="color: black;"><span style="color: #b45f06;"><span style="color: black;">Additionally, calcium caseinate
contributes to a feeling of satiety, aiding in weight loss. Also, calcium caseinate
has a high content of L-glutamine, which is an amino acid essential to building muscle.</span></span> Calcium caseinate is soluble and does not clot in the stomach.</span></span><span style="color: #b45f06;"><span style="color: black;"> Other than possible allergic reactions, there are no known
side effects associated with use of calcium caseinate. </span></span><br />
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<span style="color: #b45f06;"><span style="color: black;"> </span></span>
<br />
<span style="color: #b45f06;"><span style="color: black;"> <b>Inulin </b>is a carbohydrate produced by many types of plants (banana, agave, garlic, onion and many more). Since inulin is not absorbed in the gastrointestinal tract, it is considered a dietary fiber. Inulin is used in processed foods, because </span></span><span style="color: #b45f06;"><span style="color: black;">it can be used to replace sugar, fat, and flour.</span></span> Inulin is generally recognized as safe by the U.S. Food and Drug Administration (FDA). The consumption of large quantities (in particular, by sensitive or
unaccustomed individuals) can lead to gas and bloating, and products
that contain inulin will sometimes include a warning to add it gradually
to one's diet. If you're interested in learning more about inulin, read <a href="http://www.naturalnews.com/022356_inulin_food_ingredients.html">this article</a>.<br />
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<span style="color: #b45f06;"><span style="color: black;"> </span></span>
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<span style="color: #b45f06;"><span style="color: black;"><b>Sucralose</b> is an non-caloric artificial sweetener. Sucralose is stable under heat, so products containing sucralose can be used in baking. Sucralose is ranked as "safe" and is accepted by the FDA and the European Food Safety Authority, after reviewing more than 100 safety studies on sucralose.</span></span><br />
<span style="color: #b45f06;"><span style="color: black;"> </span></span>
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<span style="color: #b45f06;"><span style="color: black;"> </span></span>
<br />
<span style="color: #b45f06;"><span style="color: black;"><span style="color: #b45f06;"><b>// FAST Pudding toffeen ravintosisältö ja ainesosat:</b></span></span></span><br />
<span style="color: #b45f06;"><br /></span>
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<span style="color: #b45f06;"><b>Kalsiumkaseinaatti</b> on maidosta johdettu proteiini, jota kehonrakentajat ja muut urheilijat käyttävät katabolian eli lihaskadon estämiseksi. Kaseinaattia suositellaan käytettävän iltaisin tai treenin jälkeen, sillä se hajoaa kehossa hitaammin kuin heraproteiini, taaten pitkäkestoisen aminohappojen erityksen. Kalsiumkaseinaatti sisältää myös korkean määrän L-glutamiinia, lihaksen kasvuun tarpeellista aminohappoa. Kalsiumkaseinaattia käytetään myös painonpudotuksen apuna, sillä se luo tunteen kylläisyydestä. Mahdollisten allergisten reaktioiden lisäksi kalsiumkaseinaatin käytöllä ei ole raportoituja haittavaikutuksia.</span><br />
<span style="color: #b45f06;"><br /></span>
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<span style="color: #b45f06;"><b>Inuliini</b> on hiilihydraatti, jota esiintyy luonnossa useissa kasveissa (suurimmat pitoisuudet mm. banaanissa, agavessa, valkosipulissa ja sipulissa). Inuliini ei imeydy ruoansulatuselimistössä, joten se lukeutuu ravintokuituihin. Inuliinia käytetään yhä enemmän prosessoidussa ruoassa, sillä inuliinilla voi korvata sokerin, jauhot ja rasvan. Inuliini on Yhdysvaltain elintarvike- ja lääkeviraston mukaan turvallinen aine. Suurten inuliinipitoisuuksien käyttö saattaa aiheuttaa vatsavaivoja (ilmavaivoja ja turvotusta), jonka vuoksi inuliinipitoiset ruoat suositellaan otettavan käyttöön vähitellen. Jos olet kiinnostunut lukemaan enemmän inuliinista, tsekkaa <a href="http://www.naturalnews.com/022356_inulin_food_ingredients.html">tämä artikkeli</a>.</span><br />
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<span style="color: #b45f06;"><b>Sukraloosi</b> on kaloriton keinotekoinen makeutusaine. Sukraloosi kestää hyvin kuumuutta, joten sukraloosia sisältävät elintarvikkeet soveltuvat hyvin mm. leivontaan. Sukraloosi on luokiteltu turvalliseksi Yhdysvaltain elintarvike- ja lääkevirastossa sekä Euroopan elintarvikevirastossa yli 100 turvallisuustutkimuksen perusteella.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5dLcbCnszFz-nJWgIMK-o5gyqZVWyVEpIgouNpR4a4mLhw6nbxmqPNZ62ublWo0Fk8bWBskVKMmyF1L8hYIJH0GuY7CaaUjObA8hLJK_EHuKDjcdwIH0EXJyvVmi0RQl-L-C4PAaZl1VX/s1600/fast+pudding2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5dLcbCnszFz-nJWgIMK-o5gyqZVWyVEpIgouNpR4a4mLhw6nbxmqPNZ62ublWo0Fk8bWBskVKMmyF1L8hYIJH0GuY7CaaUjObA8hLJK_EHuKDjcdwIH0EXJyvVmi0RQl-L-C4PAaZl1VX/s320/fast+pudding2.jpg" width="266" /></a></div>
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<span style="color: #b45f06;"><span style="color: black;">I mixed the p</span></span>udding powder with 2 dl skimmed milk. It coagulated almost instantly, I had to scoop it out of the mixer - a pleasant surprise. The pudding felt almost like a mousse, not at all like a decent pudding. Not sure whether I like that or not, because the "pudding" was a lot lighter than I expected. The taste was OK, a bit too sweet for my taste. I'm not that into caramel flavoured products, so I'm a bit biased. I tested the product again with satsumas and grapes - MM! Now there's a combo I can honestly recommend. You can also add a teaspoon of raw chocolate powder to the mix to get a lovely chocolate pudding.<br />
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<span style="color: #b45f06;">Sekoitin pudding-jauheen 2 desilitraan rasvatonta maitoa. Pudding hyytelöityi samantien, jouduin kaapimaan sen sheikkeristäni - olin tähän positiivisesti yllättynyt! Olin odottanut puddingilta aika paljon, tekstuuri ei ollut lähellekään niin hyytelömäinen kuin odotin, enemminkin moussemainen ja aika kevyt. Itse maku oli <i>todella</i> makea, hieman liian makea omaan makuuni. En ole hirveämmin toffeenmakuisten proteiinivalmisteiden ystävä, joten olen tässä puolueellinen. Toisaalta, söin puddingin välipalaksi aamupäivästä, enkä ollut kovinkaan makeanhimoinen, joten vanukkaan makeus meni mulla vähän hukkaan. Kokeilin tuotetta uudelleen satsuman ja viinirypäleiden kanssa - tätä komboa voin suositella :) Voit myös kokeilla sekoittaa pudding-jauheeseen 1 teelusikallisen raakakaakaojauhetta saadaksesi suklaisen vanukkaan.</span><br />
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<b>Conclusion: </b>The product is OK to use when you have a serious hankering for something sweet. The ingredients of the product are pure and suit most people well (but not for people with milk protein allergy!). Because the product has inulin and sucralose, I recommend that you start using the product gradually to minimize any side effects (see above).<br />
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<b><span style="color: #b45f06;">Yhteenveto: </span></b><span style="color: #b45f06;">Tuotetta on ihan OK käyttää, kun on järkyttävä makeanhimo - ihan perus "välipalaksi" tämä ei sovi ainakaan allekirjoittaneelle. Vanukkaan ainekset sopivat suurimmalle osalle ihmisistä hyvin (huom. ei maitoproteiiniallergikoille)</span>. <span style="color: #b45f06;">Inuliinin ja sukraloosin vuoksi suosittelen puddingin vähittäisen käyttöönoton, jotta mahdollisilta haittavaikutuksilta vältytään (kts. yllä). </span><br />
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Did I answer all your possible questions about the product? If not, leave me a comment :)<br />
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<span style="color: #b45f06;">Vastasinko kaikkiin mahdollisiin kysymyksiisi tuotteesta? Jos en, jätä kommentti :)</span><br />
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<span style="color: #b45f06;">/Ulrika </span> <br />
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Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-45683737112120707382012-12-28T13:51:00.001+02:002012-12-28T13:51:53.947+02:00Clean eating: Smoothie (part 6)<div class="separator" style="clear: both; text-align: center;">
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Hi guys, </div>
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Hope you've recovered from all the eating on Christmas. I returned to work today, whoo-eh! 800 emails in my inbox, I thought I would die. Why didn't Santa bring me a nice-looking secretary for Christmas? I'm dissapointed.</div>
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I started this morning with a lean ham omelette and this smoothie. I added this picture (and recipe) to my Instagram, and people seemed to love it! Now I want to share this with a bigger audience. (by the way, my instagram account is @pug_a_licious. Follow me for new recipes (and "pugstagram" pictures, ha-ha).</div>
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<br /><a href="https://mail-attachment.googleusercontent.com/attachment/?ui=2&ik=f15647495c&view=att&th=13be1471f7b8ce1d&attid=0.1&disp=inline&safe=1&zw&saduie=AG9B_P-wJEJDj6JXmuQTmwv1somQ&sadet=1356694325294&sads=G-fORkflTr9eUCO0HNa4IckY6Lw&sadssc=1" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="https://mail-attachment.googleusercontent.com/attachment/?ui=2&ik=f15647495c&view=att&th=13be1471f7b8ce1d&attid=0.1&disp=inline&safe=1&zw&saduie=AG9B_P-wJEJDj6JXmuQTmwv1somQ&sadet=1356694325294&sads=G-fORkflTr9eUCO0HNa4IckY6Lw&sadssc=1" border="0" class="decoded" height="400" src="https://mail-attachment.googleusercontent.com/attachment/?ui=2&ik=f15647495c&view=att&th=13be1471f7b8ce1d&attid=0.1&disp=inline&safe=1&zw&saduie=AG9B_P-wJEJDj6JXmuQTmwv1somQ&sadet=1356694325294&sads=G-fORkflTr9eUCO0HNa4IckY6Lw&sadssc=1" width="384" /></a></div>
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<span style="font-size: large;"><span class="bar-glyph">Clean eating: Mango <span style="font-size: large;">and</span> blueberry smoothie</span></span><br />
<span class="bar-glyph">(serves 4)</span><br />
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<span class="bar-glyph"><b>Ingredients</b></span><br />
<span class="bar-glyph">1 cup diced mango (fresh or frozen)</span><br />
<span class="bar-glyph">½ cup frozen blueberries</span><br />
<span class="bar-glyph">1 banana</span><br />
<span class="bar-glyph">1 tbsp maca</span><br />
<span class="bar-glyph">1 tbsp lucuma</span><br />
<span class="bar-glyph">1 tbsp Opti-MSM</span><br />
<span class="bar-glyph">1 tsp spirulina</span><br />
<span class="bar-glyph">1-2 cups water</span><br />
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<span class="bar-glyph">1. Place all the ingredients in a mixer and blend until smooth.</span><br />
<span class="bar-glyph">2. Adjust the consistency of the smoothie by adding more water - the smoothie should be drinkable :)</span><br />
<span class="bar-glyph">3. Pour in medium to tall glasses - enjoy!</span><br />
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<span class="bar-glyph"><i>Tip #1:</i> You don't need to use "superpowders" at all - just blend the fruits and berries together for a nutritious smoothie.</span><br />
<i><span class="bar-glyph">Tip #2: </span></i><span class="bar-glyph">In case you want to start using superfoods, start off with one powder. I'd recommend maca for a start - I use lucuma to balance the bitter taste. </span><br />
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<span class="bar-glyph">I challenge you to try this one out - let me know what you think!</span><br />
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<span class="bar-glyph">/Ulrika</span>Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com1tag:blogger.com,1999:blog-7131365226564801123.post-83806148409278003032012-12-20T15:05:00.000+02:002012-12-21T07:22:24.303+02:00Top 5 tips to stay in shape during the holidays (part I)Hi guys,<br />
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First off, I have to apologize for being offline for so long. I've been <b>extremely</b> busy, to say the least. My 4-day work week has expanded like crazy. Some days it feels like I haven't gotten any shuteye at all, because I've been going through work issues in my sleep. Sounds great, doesn't it? ;)<br />
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My k-razy workout routines have been on a break, too. It felt really weird not to work out for two whole weeks, but I totally needed the break. My stress levels were through the roof 24/7 for three weeks - all I did was brisk walks with my puppy pug and yoga. *sigh* Thank goodness it's over.<br />
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<a href="http://www.moonproject.co.uk/wp-content/uploads/2012/12/Xmas-Food-galore.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="296" src="http://www.moonproject.co.uk/wp-content/uploads/2012/12/Xmas-Food-galore.jpg" width="400" /></a></div>
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I've been seeing quite a few nutritional coaching clients in the last week. The main topic of our discussions seems to be Christmas: <b>how can I get through the holidays without gaining weight?</b><br />
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Ok, I understand the question. Christmas is all about staying indoors and eating for most people.<br />
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Tip #1: Think of it this way: <b>Christmas lasts three days, </b>consider it a long weekend. It is <b>physically impossible</b> to gain more than a pound or so during that time (depending on your normal eating habits, of course).<br />
If you have a regular eating routine, you most likely won't screw everything up in a few days.<br />
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Tip #2: <b>Maintain your normal eating rhytm during the holidays</b>. Eat a protein-packed breakfast, a decent salad for lunch and healthy snacks to make sure you're not starving before the big christmas dinner. <br />
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Tip #3: <b>Fill your plate with veggies</b> <b>and lean meats</b>, take it easy with carb-filled foods. As always, stop eating when you're satisfied - <b>it's OK to leave food on the plate</b>. Have fruits and berries for dessert and skip the truckloads of chocolates. <br />
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Tip #4: <b>Don't eat between meals.</b> I know, holiday treats are delicious, but try to steer clear from the kitchen between meals. Eat because you're hungry, not because you're bored.<br />
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Tip #5: <b>Enjoy your meals. </b>Don't feel guilty for enjoying holiday meals with your friends and family. As I said earlier, Christmas is just a few days - make it a happy holiday!<br />
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Merry Xmas, guys.<br />
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<i>Coming up: How to stay in shape during the holidays (part II) - the workouts.</i><br />
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<a href="http://www.moonproject.co.uk/5-ways-to-beat-the-winter-blues/"><span style="font-size: xx-small;">Picture source</span></a><i><a href="http://www.moonproject.co.uk/5-ways-to-beat-the-winter-blues/"> </a></i><br />
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</span></span>Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-3041099268906520822012-11-15T08:52:00.002+02:002012-11-15T08:52:22.985+02:00Clean eating: Smoothie (Part 5)Boost your immune system with this antioxidant-packed supersmoothie!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq9SIf6p7qgjF4PzXEJBroVrXmdfqcYhZaTdQkNoki_0Ls8nzEMkE4KdJV0f-lT7AclSlqWrq0A9ztbwx4OIqU_d403_9ROz3hvXMKopprxnmJTnyLJLZIf_S7KH4E43Q6gDn7_kBLioeg/s1600/kuva(1).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq9SIf6p7qgjF4PzXEJBroVrXmdfqcYhZaTdQkNoki_0Ls8nzEMkE4KdJV0f-lT7AclSlqWrq0A9ztbwx4OIqU_d403_9ROz3hvXMKopprxnmJTnyLJLZIf_S7KH4E43Q6gDn7_kBLioeg/s400/kuva(1).JPG" width="400" /></a></div>
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<b>Clean eating: grapefruit and blackcurrant smoothie</b><br />
(serves 3-4)<br />
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Ingredients <br />
1 avocado<br />
200g blackcurrants<br />
4 dl grapefruit juice (or 2 large grapefruits, peeled)<br />
100g vanilla whey protein powder<br />
4+ dl water<br />
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1. Peel and pit the avocado. Put the avocado, berries and grapefruit juice (or grapefruit) in the blender and blend until smooth.<br />
2. Add the whey powder and water to the mix, blend on low speed (if you blend it on high speed, the whey will foam). Add extra water to get the perfect consistency, if the smoothie feels too thick.<br />
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<i>Tip #1: </i>In case you don't want to use additional protein powder, like whey, substitute it with 400 g quark. Make sure you add enough water to the mix to get the desired consistency.<br />
<i>Tip #2: </i>Vanilla whey is quite sweet. In case you don't use whey powder, add a banana or 2-3 dates to the smoothie to sweeten it.<br />
<b>Note: </b>Don't use plain sugar (or even honey) if possible, <b>never</b> use artificial sweeteners like asesulfam K or aspartame. Use natural sweeteners like banana, dates, organic stevia or erytritol.<br />
<i>Tip #3: </i>To kick-start your morning, use chilled green tea in stead of water. Green tea works perfectly for morning smoothies, since it's packed with caffeine and antioxidants.<br />
<i>Tip #4: </i>This smoothie is really nice as a dessert, too. Skip the whey and add a banana to create a tangy, dairy-free, sugar-free smoothie. I like the freshness of this smoothie after a heavy and/or greasy meal, it leaves me feeling light yet satisfied.<br />
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Have a great Thursday!<br />
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/Ulrika <br />
<br />Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-67754730982270831232012-11-12T20:14:00.000+02:002012-11-12T20:14:12.008+02:0015 tips to stay motivatedHi gorgeous people,<br />
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My personal training clients have asked for this post for sooooooooo long. Sorry chicas - better late then never, right? ;)<br />
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Here are my top 15 tips to stay motivated.<br />
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<li><strong>Set a specific goal, </strong>not just ‘I want to be
healthy’ or ‘I want to be stronger’. Pick a date and work hard to reach your goal on that specific date. </li>
<li><b>Write down your goals</b>. When you remember where you're going, you'll get there much faster. <b>The more precise you are, the better.</b> And once you
reach your goal, set another one! <a href="http://lilfit.blogspot.fi/2012/09/setting-goals.html">Click here for my post about setting goals. </a></li>
<li><strong>Know it’s going to be hard </strong>You’re going to have
good days and bad days. This isn't going to be easy, in fact it's going to be very frustrating, but believe in yourself and you will go far.</li>
<li><strong>Be willing to do whatever it takes</strong> Do everything you possibly can to succeed and be where you want to be and make it a priority. <i>If you don't have time to go to the gym, make time.</i></li>
<li><b>Stop focusing so much on the negatives</b>. Bring out the positives and be proud of every achievement made no matter how small. Staying away from the cheesecake, or dragging yourself to go for a run - it all pays off in the end. If you took all that energy you put towards hating your body into changing it, you would be amazed with the results!</li>
<li><strong>To be truly successful you need to be passionate about it </strong>Think about it all of the time. Some call it obsession, I call it dedication.</li>
<li><strong>Remember that you are in control</strong> Nobody else can
make the decisions for you. You can have all of the knowledge in the
world, the best trainer, the experience, but if you’re not mentally and
physically ready to do it then it’s not going to happen. You are the one
who decides whether you’re going to indulge in social situations or
stay on track.<i> </i>Remember that there's always going to be people who won't support you. Some people will try to convince you to share a pizza or go drinking with them and tell you to stop being so "boring", but you have the will power to say no. You should have a social life and enjoy yourself, but shouldn't feel forced into anything you don't want to do.</li>
<li><strong>Think ahead </strong>This takes practice. Think about how you will feel if you do indulge. Will you regret it? If so, avoid the situation. </li>
<li><strong>If you keep failing, maybe you’ve set your expectations too high. </strong>Set goals that are realistic, not ridiculous. Don’t set goals that are so far out of reach that every time you try, you fail and beat yourself up about it. </li>
<li><b><strong>There's always going to be times when you feel progress is going nowhere. </strong></b> Don't give up! Just because you're hitting a hard point doesn't mean you can't break through it. Sit back, evaluate, change. If it's in your heart then it's worth it.</li>
<li><strong>Stop worrying about being perfect </strong>NOBODY IS
PERFECT. We all strive to be perfect but knowing that you’re going to
make mistakes and not living in the past is very important. Even if you
have a piece of cake and fall off the diet, there is nothing you can do
about it. It is in the past, so move forwards. Learn from your mistakes
and you know how you’ll feel next time you’re put in that same
situation. <i>Compare yourself against yourself, and no one else.</i></li>
<li><strong>Don’t do what you hate </strong>If you hate running, then go
swimming. If you hate avocado, eat almonds. If you hate every choice, you won’t last very long and you’ll get
unmotivated. Remember you chose to set this goal. If
you’re having trouble staying on track, think back to why you started it
in the first place.Whatever reason you have is great enough for you to keep going. Don't forget that.</li>
<li><strong>Have fun </strong>Look at what you're doing and enjoy it! There's endless ways to make exercise and clean eating fun, it doesn't have to be as grim as some people make out. Work out with a friend, have a clean eating cook-off with your family or promise your dog to take it for three super-long walks every week.</li>
<li><strong>Make a vision board</strong> Cut out pictures of bodies that you aspire to be like and quotes that keep you motivated. My motivational diary works the same way - I regularly "post" my favourite inspirational pictures and quotes in my little pink book and on my blog.</li>
<li><strong>Surround yourself with positive people</strong> not with
people who question why you go to the gym so much or eat in a certain
way. Find people who are like-minded and you can help push each other
when things get tough. And remember, be proud of yourself.</li>
</ul>
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Any other motivational tips you'd like to share with the crowd? <br />
/UlrikaUlrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-44659112945080649452012-11-05T10:17:00.002+02:002012-11-05T10:19:45.886+02:00Monday motivation (part III)<div class="separator" style="clear: both; text-align: center;">
<a href="http://strikingtruths.com/wp-content/uploads/2012/10/strikingtruths_making-excuses.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://strikingtruths.com/wp-content/uploads/2012/10/strikingtruths_making-excuses.jpg" width="451" /></a></div>
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<a href="http://strikingtruths.com/wp-content/uploads/2012/09/strikingtruths_one-step-closer1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://strikingtruths.com/wp-content/uploads/2012/09/strikingtruths_one-step-closer1.jpg" width="452" /></a></div>
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<a href="http://strikingtruths.com/wp-content/uploads/2012/08/strikingtruths_success1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://strikingtruths.com/wp-content/uploads/2012/08/strikingtruths_success1.jpg" width="452" /></a></div>
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Happy Monday, people!</div>
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I hope you had a great weekend. I sure did.</div>
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<span style="font-size: large;"><b>Reasons to stay motivated - part 1.</b></span></div>
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Picture this: Sunday night (around 9 p.m.), I realized that we (my hubby and I) haven't done our workout for the day. My mister was really tired and didn't want to work out - although he loves his TRX routine. I told him I'd work out as well - I needed to get a few <span style="font-size: xx-small;">(hundred)</span> crunches in, plus a few planks of course. He did his routine, I did my "core crunch" right beside him, our dog playing around us. I <3 family-time. Working out together is the bomb! Motivating each other to push a little further... We need to do this a lot more often.</div>
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We worked out for 20 minutes or so, but guess what? <b>A 20-minute workout is better than a 0-minute workout. </b>He was really happy that I gently pushed him, since he wouldn't have done his routine if it wasn't for me.</div>
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<i>The lesson of the story:</i> By staying motivated you'll help yourself, and others too. Spread the spark! Partner yourself with a friend, co-worker or a loved one - someone who'll support you and your goals without sabotaging them.</div>
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Have a great week,</div>
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/Ulrika</div>
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<a href="http://strikingtruths.com/">Picture source </a></div>
<br />Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-18972861425366071362012-11-03T14:55:00.003+02:002012-11-03T14:55:54.025+02:00How should I start running?<div class="separator" style="clear: both; text-align: center;">
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<br />
<br />
Hey,<br />
<br />
Hope you've had a great Halloween! I don't know about you guys, but we had a really quiet Halloween with just two trick-or-treaters. We didn't stock up on sweets, because we didn't want to eat all the leftovers ourselves. My plan worked perfectly, no excess candy to munch on the weekend.<br />
<br />
I promised myself last week that I'd go jogging on Saturdays. I promised myself to keep my promises too, ha ha. Since I woke up an hour earlier than I should and I had a tremendous amount of energy, I decided to go for a 45-minute run before work. I felt awesome!<br />
<br />
If you haven't been exercising regularly for years, start off with brisk walks. When your walks feel light in intensity, you can add a few jogs into your regular routine (read a bit further, <i>running for beginners</i>-routine coming up!).<br />
<br />
<br />
<span style="font-size: large;"><b>How should I get started?</b></span><br />
<b> </b> <br />
Make sure you're exercising properly. <b>Don't be greedy</b>, your fitness level won't improve massively on the first jog.<br />
<br />
Here are a few pitfalls you should avoid when beginning your new hobby:<br />
<ul>
<li><b>You're running too fast. </b>Make sure your pace is mild and you feel good during your workout (and afterwards!). Running at a high velocity requires a few week's training, so be patient.</li>
<li><b>You're runs are too long in duration. </b>Keep in mind that your career as a runner should start with walking and progress into jogging. Running won't become a habit if you start with high-intensity workouts and feel like sh*t afterwards.</li>
<li><b>You're running because you<i> "should be running"</i>. </b>If you have no interest in running, why do it? There are a million different cardio exercises that are just as good. If you don't like what you're doing, it's hard to stay motivated.</li>
</ul>
<b>Set goals.</b><br />
Set your own goals based on your own fitness level. <a href="http://lilfit.blogspot.fi/2012/09/setting-goals.html">Read here</a> about setting goals, if you're insecure. An example could be to run for 45 minutes without feeling like dying.<br />
<b></b><br />
<b></b><br />
<span style="font-size: large;"><b>Exercise routines -<span style="font-size: large;">interval training</span></b></span><br />
<br />
<b>Beginner</b><br />
If you've never run before, start off with 2-3 brisk walks per week. Each workout should last for 20-30 minutes and you should feel energized afterwards.<br />
When your walks feel really easy and light in intensity, add a few minutes jogs into the routine. Your walks could look like this:<br />
<br />
<div style="text-align: center;">
Warm-up for 10 minutes (brisk walking)</div>
<div style="text-align: center;">
Light jogging 1 minute</div>
<div style="text-align: center;">
Walking 4 minutes</div>
<div style="text-align: center;">
Repeat the jogging/walking-interval twice for a 20-minute workout.</div>
<br />
After completing this routine for 2-3 weeks (and still feeling good)<b>, </b>add a little bit of length to your runs. Keep in mind that the workout should still feel easy and you add a maximum of five minutes to each workout per week.<br />
<br />
<b>Intermediate </b><br />
Your fitness level is "intermediate", you work out 2-3 times a week and have done the <i>beginner</i> phase already, or you've been walking/running 20-45-minute runs for 3-4 weeks.<br />
<br />
When your fitness level is improving, you can easily crank up the volume:<br />
<div style="text-align: center;">
Warm-up: walk 10 minutes</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
Jog 2 minutes</div>
<div style="text-align: center;">
Walk 3 minutes</div>
<br />
You can slowly move onto a more jogging, less walking type of routine: jog 3 minutes, walk 2 minutes or jog 4 minutes, walk 1 minute. As soon as this routine feels easy, start doing your workouts jogging.<br />
<br />
<b>Advanced</b><br />
In case you've been running straight for 45 minutes and it still feels easy, add a little more intensity to your workouts.<br />
<div style="text-align: center;">
Warm-up: light jogging 10 minutes</div>
<div style="text-align: center;">
Run 1 minute</div>
<div style="text-align: center;">
Jog 4 minutes</div>
<div style="text-align: center;">
Repeat the run/jog-routine 2-6 times.</div>
<br />
<br />
Run a maximum of three times per week, keeping at least one rest day in between workouts. Remember to stretch your quads, hamstrings, calves, glutes and hip adductors after every workout!<br />
<br />
Have a nice run ;)<br />
/Ulrika<br />
<br />
<span style="font-size: xx-small;"><a href="https://www.facebook.com/getyourfitnessinspiration?ref=ts&fref=ts">Picture source</a></span>Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-27379779769547679212012-11-01T14:13:00.003+02:002012-11-03T10:44:15.896+02:00Workout routines: Lower body plyo circuit<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPo4yORAVlplPT4coM6YEeEY9r3-OnyMUN16MN-RqnIrR3eNx5EAGYkQPCOCP8IZ27rhTiNHJ_wR9LEo2JNqegJycsRL8AtQFJww3HyRANm36o09xhmcw_KwstvlEAZ0Z9rUPlQRF4ahT9/s1600/strong+is+what+happens.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPo4yORAVlplPT4coM6YEeEY9r3-OnyMUN16MN-RqnIrR3eNx5EAGYkQPCOCP8IZ27rhTiNHJ_wR9LEo2JNqegJycsRL8AtQFJww3HyRANm36o09xhmcw_KwstvlEAZ0Z9rUPlQRF4ahT9/s400/strong+is+what+happens.jpg" width="400" /></a></div>
<br />
<br />
This is what really got me and my friend Maija going last month - a lower body plyometric circuit! I presented my September workout schedule earlier (<a href="http://lilfit.blogspot.fi/2012/09/september-workouts.html">here</a>), and now is the time to show you exactly what the plyo circuit is.<br />
<br />
Get shredded with this awesome routine! Incorporate it into your workout schedule by replacing a lower body resistance training or a high intensity interval training (HIIT) routine with this. I recommend that you do this 1-2 times per week, keeping a minimum of 48 hours between workouts.<br />
<br />
This is one of my favourite workout routines so far. It's short (it takes me about 35 minutes to complete five rounds), effective and I can totally feel my buns and thighs burning afterwards!<br />
<br />
Before starting the circuit, make sure you're decently warmed up. By that, I mean a 10-15 minute light cardio on a stationary bike, treadmill or any cardio machine of your choice. You should have broken a bit of sweat before moving on to the circuit.<br />
<br />
You'll need: a bench or a step, 2 x 3-5 kg dumbbells, a water bottle and a towel to wipe your sweat (trust me, you'll need it!). Bring a stopwatch to time your progress.<br />
<br />
Remember to drink lots of water after the workout. Have a healthy carb-filled recovery drink or meal waiting for you ~30 minutes after working out.<br />
<b><br /></b>
<b>Five rounds of:</b><br />
Weighted reverse lunge from bench or step (15 reps per leg)<br />
Mountainclimbers (30 seconds)<br />
Bench jumps (10 reps)<br />
Weighted lunge jumps (10 reps per leg)<br />
Jumping jacks (30 seconds)<br />
<br />
Try to keep minimal pauses between rounds, no pauses between exercises. Start off with three rounds and work your way up as your body adapts to the workout. This set shouldn't feel easy; in fact, this is one of the toughest sets I do during my workout week. <br />
<br />
<br />
<div style="text-align: center;">
<span style="font-size: large;"><b>Breaking down the<span style="font-size: large;"> routine</span></b></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.womenshealthmag.com/files/images/1010-elevated-rev-lunge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://www.womenshealthmag.com/files/images/1010-elevated-rev-lunge.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Reverse lunge from bench or step</td></tr>
</tbody></table>
<div style="text-align: center;">
<i>Get <span style="font-size: small;">ready</span>: </i>Stand on an elevated platform, feet hip-width apart with two 3-5 kg dumbbells in each hand. </div>
<div style="text-align: center;">
<i>Go: </i>Step back with your right leg and lower your body until your left knee is bent at at least 90 degrees. Pause, then push through the left heel and step your right foot on the board. That's one rep. Do all reps on the right leg before stepping back with your left leg.</div>
<div style="text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.shape.com/sites/shape.com/files/imagecache/gallery_full_image/photo_gallery_picture_images/1.-mountain-climbers-420x420.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://www.shape.com/sites/shape.com/files/imagecache/gallery_full_image/photo_gallery_picture_images/1.-mountain-climbers-420x420.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Mountainclimbers</span></td></tr>
</tbody></table>
<div style="text-align: center;">
<i>Get ready: </i>Start in a full plank position, with your palms straight under your shoulders and feet hip-width apart. Make sure you don't round your shoulders or let your hips sag!</div>
<div style="text-align: center;">
<i>Go: </i>Alternate running your knees into your chest as fast as possible, <b>sprinting</b> for 30 seconds until you're completely out of breath. </div>
<div style="text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://betterchoices.co/wp/wp-content/uploads/2012/09/box-jump.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://betterchoices.co/wp/wp-content/uploads/2012/09/box-jump.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bench jumps</td></tr>
</tbody></table>
<div style="text-align: center;">
<i>Get ready: </i>Stand in front of your bench (or box) with your arms by your sides, feet hip-width apart.</div>
<div style="text-align: center;">
<i>Go: </i>Jump onto your bench, landing as softly as possible, and jump back down. Repeat 10 times.</div>
<div style="text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://0.tqn.com/d/exercise/1/0/r/2/1/plyolunge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="182" src="http://0.tqn.com/d/exercise/1/0/r/2/1/plyolunge.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lunge jumps</td></tr>
</tbody></table>
<div style="text-align: center;">
<i>Get ready: </i>Feet in a hip-width position, hands by your sides (holding dumbbells, if possible). Step back with your right leg and lower until your left knee is in a 90 degree angle.</div>
<div style="text-align: center;">
<i>Go: </i>Jump up as fast as you can, extending your knees. Land softly in the same position, lower and repeat 10 times before stepping back with your left leg.</div>
<div style="text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://img2.timeinc.net/health/images/slides/jacks-400x400.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://img2.timeinc.net/health/images/slides/jacks-400x400.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jumping jacks</td></tr>
</tbody></table>
<div style="text-align: center;">
<i>Get ready: </i>Stand with your feet together, arms straight by your sides.</div>
<div style="text-align: center;">
<i>Go: </i>Jump and spread your feet, extending your arms up. Jump and bring them back together. Repeat for 30 seconds.</div>
<div style="text-align: center;">
<i>Tip</i>: Keep your arms as straight as possible, stay on the balls of your feet.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<br />
Have a great workout!</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
/Ulrika</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Picture source <a href="http://www.womenshealthmag.com/fitness/elevated-reverse-lunge-0">1</a> <a href="http://www.shape.com/fitness/workouts/blast-fat-home-tabata-training?page=2">2</a> <a href="http://betterchoices.co/wp/?p=2527">3</a> <a href="http://exercise.about.com/od/cardioworkouts/tp/Plyometric-Exercises.htm">4</a> <a href="http://www.health.com/health/gallery/0,,20306919_2,00.html">5</a> </span></div>
<br />
<br />Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-82623290273001784892012-10-29T21:40:00.000+02:002012-10-29T21:40:37.309+02:00Clean eating: Keeping a dietary log<div class="separator" style="clear: both; text-align: center;">
<a href="http://img.breakingmuscle.com/sites/default/files/imagecache/full_width/images/bydate/may_21_2012_-_1218pm/food-tracking.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="175" src="http://img.breakingmuscle.com/sites/default/files/imagecache/full_width/images/bydate/may_21_2012_-_1218pm/food-tracking.png" width="400" /></a></div>
<br />
<br />
Hi guys,<br />
<br />
I wanted to share my dietary log of one day with you guys - just to show you what a day of clean eating can look like.<br />
My doctor told me that I'm supposed to eat at least one serving of dairy per day, plus one serving of wheat, oats, barley or rye for three weeks before undergoing lab tests. Normally I'd stay off grains, except for the occasional oatmeal.<br />
<br />
<b>Monday 29.10.2012</b><br />
I woke up at 6.30, stayed in bed for an additional hour reading a cr*ppy <span style="font-size: xx-small;">Stephen King</span> book<b>.</b> Drank 2 huge glasses of water before getting up.<br />
I was at work from 13 to 22: a few personal training clients plus a few hours of customer service. Not bad at all.<br />
<br />
<i>8.00-8.30 Brisk walking with my dog</i><br />
9.00 2 cups of coffee (with milk), 2 glasses of water, 1 glass freshly pressed apple juice. An omelette: 2 eggs, 160 g tomato, 1 dl chopped spinach, 50 grams Greek cheese.<br />
+ multivitamins, Omega-3's and liquid vitamin D<br />
<i>11-12 lower body strength & plyo workout</i> + 7 dl water (similar workout <a href="http://lilfit.blogspot.fi/2012/07/my-leg-workout.html">here!</a>)<br />
12.30 Recovery smoothie: 30 g whey, 2 dl semi-skimmed milk, 150 g strawberries<br />
16.00 Chicken salad with pomegrenade, some yellow bell pepper, tomatoes and rocket. 7 dl water<br />
18.30 1 pink grapefruit, 10 almonds. 7 dl water + a few cups of herbal tea with my friends<br />
19.30 Tuna salad with bell pepper, cucumber, tomatoes, rocket and lettuce. 7 dl water.<b></b><br />
21.00 Evening smoothie: 30 g whey, 15 g oatmeal, 1 tbsp coconut flakes, 150 g blueberries and 3 dl milk. <br />
22.45 Omega-3's, magnesium, zinc, B-vitamins. 2dl water.<br />
<span style="font-size: small;"><br /></span>
<span style="font-size: small;"><b>Nutritional info:</b></span><br />
<span style="font-size: small;">1830 kcal</span><br />
<span style="font-size: small;">97g carbs (22%)</span><br />
<span style="font-size: small;">76g fats (38%)</span><br />
<span style="font-size: small;">177g proteins (40%)</span><br />
<span style="font-size: small;"><br /></span>
<span style="font-size: small;"><b>Workout info (according to my heart beat monitor)</b></span><br />
<span style="font-size: small;">Brisk walking 30 mins 172 kcal</span><br />
<span style="font-size: x-small;"><span style="font-size: x-small;"><span style="font-size: x-small;"><span style="font-size: small;">Gym workout 60 mins 516 kcal </span></span></span></span><br />
<span style="font-size: x-small;"><span style="font-size: x-small;"><span style="font-size: x-small;"> </span></span></span><br />
<br />
One simple picture to explain what clean eating actually is:<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://blog.emeals.com/wp-content/uploads/2012/04/food-pyramid_clean-eating_eMeals2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://blog.emeals.com/wp-content/uploads/2012/04/food-pyramid_clean-eating_eMeals2.png" width="464" /></a></div>
<br />
I don't really want to think of stuff as "allowed" or "not allowed", since that makes clean eating sound like a fad diet. I'd rather say "more fresh fruits and veggies, less white flour".<br />
<br />
We (as in my hubby and I) eat organic meat and dairy. We buy our beef from an organic farm close to our villa - we know the meat is organic, grass and grain-fed. The final product looks (and tastes!) a lot different than non-organic beef. Especially ground beef is a lot thicker, it feels almost solid compared to the spaghetti-like non-organic ground beef.<br />
<br />
Now, just to be clear, this isn't a diet plan. It's just <i>my</i> diet plan at the moment. If I didn't work out, I'd skip the recovery smoothie (~270 kcals). <br />
<br />
So, tell me - what does your dietary log look like? :)<br />
<br />
/Ulrika<br />
<br />
Picture source <a href="http://breakingmuscle.com/tech/whats-your-mouth-3-food-tracking-apps-rookies-and-pros">1</a> <a href="http://blog.emeals.com/2012/04/what-is-clean-eating-2/">2</a>Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com3tag:blogger.com,1999:blog-7131365226564801123.post-34993507171856000982012-10-25T09:02:00.000+03:002012-10-25T09:02:11.703+03:00Vitamin D - sunshine in a bottle?<div class="separator" style="clear: both; text-align: center;">
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Good morning, people!</div>
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I'm challenging myself to achieve a healthier body - besides working out and maintaining a balanced diet I've focused on supplementation and de-stressing.<br />
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Clean eating is a huge part of a healthy lifestyle, but since modern food doesn't provide all the micronutrients we need, I take supplements. I'll write a "Top 10 superfoods and supplements" post in the future to satisfy my readers. Keep sending me emails (and feel free to comment on my posts) in the future, I love your suggestions!</div>
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I'm trying something completely new:<b> liquid vitamin D3.</b></div>
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The product I'm using is <b>Solgar Natural Liquid Vitamin D3</b>, 2500 IU. It's recommended to take 0,5 ml every day or every other day, preferably with meals. One dropper (0,5 ml) provides: sunflower seed oil, flavour: natural orange, vitamin D3 62.5ug (2500iu, as cholecalciferol), mixed tocopherols.</div>
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<a href="https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-ash3/580750_419709751425087_748435468_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" class="spotlight" height="400" src="https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-ash3/580750_419709751425087_748435468_n.jpg" width="400" /></a></div>
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Liquid vitamin D - sunshine in a bottle?</div>
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Vitamin D is a fat-soluble vitamin, which is unique because it can be ingested as Vitamin D3 or D2 and because the body can also synthesize it when sun exposure is adequate. Vitamin D can be synthesized in the skin when exposed to sunlight. Sunscreen, cloud cover and pollution (smog) can filter out some UVB rays, so less of them are able to reach your skin every day. People with dark skin have more melanin in their skin compared to fair-skinned people. Melanin filters even more of the sunrays, so people with dark skin should make sure to get their vitamins. Supplementation and a proper diet is key.<br />
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Every cell in your body needs vitamin D. The vitamin is very important, because it plays a big part in maintaining your calcium, phosphorus and magnesium balance, insulin secretion and it regulates blood pressure among many other benefits. You want your brain to work properly when you're older, don't you? <br />
Low blood levels of vitamin D are associated with increased mortality, and giving supplementary vitamin D3 to elderly women seems to decrease the risk of death. Vitamin D deficiency causes osteomalacia, falls and low bone mineral density and is associated with multiple sclerosis and some cancers. Moderate to high doses of Vitamin D may reduce cardiovascular disease risk.<br />
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Vitamin D manufactors and retailers claim it to have an effect on common
colds. A randomized, double-blind, placebo-controlled clinical trial of
322 healthy adults concluded that a monthly intake of 100,00 IU of
vitamin D did not reduce the incidence or severity of <b>common colds</b> in healthy adults (<a href="http://jama.jamanetwork.com/article.aspx?articleid=1367547">source</a>). However, it seems that vitamin D has an effect on influenza infections. <br />
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Now, the good part: Vitamin D seems to have an effect on your metabolism. There has been found a link between vitamin D deficiency and high body weight. Special receptors for vitamin D signal whether you should burn fat or simply
store it; when vitamin D plugs into these receptors, it starts a fatburning process. Meanwhile, receptors in your brain need vitamin D to keep hunger and cravings in
check, as well as to pump up levels of serotonin, a mood-lifting chemical. I like the sound of that, since a low-calorie diet makes me cranky ;)<br />
As I said earlier, vitamin D maintains your electrolyte levels by optimizing your body's ability to absorb calcium, an important weight-loss nutrient. When your body
lacks calcium, it can experience up to a fivefold increase in the fatty
acid synthase, an enzyme that converts consumed kilocalories into fat. In a 2009
study published in the <i>British Journal of Nutrition</i>, obese women
who were put on a 15-week diet and took 1200 milligrams of calcium a
day lost <b>six times more weight</b> than women who followed the diet alone. Conclusion: By fueling your body with the D-rich nutrients it needs
to get out of a fat-storage state and into a fat-burning one, you could
potentially speed weight loss by up to 70 percent.<br />
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<b>Dietary sources of vitamin D</b> are for example fatty fish species (salmon, sardines, tuna, mackerel), different mushrooms (portobello mushrooms are the highest in vitamin D), egg, fish liver oils and beef liver. Vitamin D is added to staple foods (such as milk) to avoid disease due to deficiency (osteomalacia).<br />
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The recommended daily amount of vitamin D in the European Union is 5 µg.
One dropper (0,5 ml) of my Solgar liquid vitamin D has 12500% of the
recommended daily intake of vitamin D. I can feel it!<br />
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I've taken liquid vitamin D for two weeks now, and I can feel the difference! Waking up at 5.15 a.m. doesn't seem that bad, when I know I'll get my vitamin kick in a few minutes.... Love it.<br />
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/Ulrika<br />
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<b>//P.S. Check my <a href="https://www.facebook.com/LilFitter">Facebook page</a> for more motivational pictures, healthy recipes and articles! </b>Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-58978387398339264082012-10-24T08:46:00.000+03:002012-10-24T08:46:02.935+03:00Clean eating: making raw chocolateMy post on raw chocolate earlier received quite a lot of attention, and since I got a few emails about making raw chocolate, I wanted to share the recipe I (always) use.<br />
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Making raw chocolate is actually quite simple. You need to
buy a lot of ingredients, but once you've got them in your cupboards,
you can make raw chocolate as often as you like.<br />
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<span style="font-size: large;"><b>Clean eating: Raw chocolate (makes ~20 small pieces)</b></span><br />
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<b><span style="font-size: large;"><span style="font-size: small;">Ingredients</span></span></b><br />
<span style="font-size: large;"><span style="font-size: small;">125 g cacao butter</span></span><br />
<span style="font-size: large;"><span style="font-size: small;">1 tbsp organic honey (or a tsp Stevia)</span></span><br />
<span style="font-size: large;"><span style="font-size: small;">5 tbsp raw cacao powder</span></span><br />
<span style="font-size: large;"><span style="font-size: small;">3 tbsp raw lucuma powder</span></span><br />
<span style="font-size: large;"><span style="font-size: small;">2 tbsp raw maca powder</span></span><br />
<span style="font-size: large;"><span style="font-size: small;">a pinch of high-quality salt (pink Himalayan salt, grey sea salt)</span></span><br />
<span style="font-size: large;"><span style="font-size: small;">(2-4 drops mint oi</span><span style="font-size: small;">l)</span></span><br />
<span style="font-size: large;"><span style="font-size: small;">(nuts, dried berries or fruits) </span></span><br />
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<span style="font-size: large;"><span style="font-size: small;">1. Grate the cacao butter (or chop it up to tiny pieces).</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6LBvtCq5UAOIDc11YuYCuM9EmHxqsTASczeaIgaLcaBhmA5eafYo5GRZqG7F1MhN5nJmDeYFz3LpuMe9A9C3KM7GlKoWyLjzUyaiFg8NYpVjQZ8SdYCzEX_xFq3ZRG8ZfaQd5dPGrmLBE/s1600/Raw+chocolate+-1.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6LBvtCq5UAOIDc11YuYCuM9EmHxqsTASczeaIgaLcaBhmA5eafYo5GRZqG7F1MhN5nJmDeYFz3LpuMe9A9C3KM7GlKoWyLjzUyaiFg8NYpVjQZ8SdYCzEX_xFq3ZRG8ZfaQd5dPGrmLBE/s400/Raw+chocolate+-1.JPG" width="400" /></a></div>
<span style="font-size: large;"><span style="font-size: small;">2. Boil some water in a pan. Remove it off the heat after it's boiled.</span></span><br />
<span style="font-size: large;"><span style="font-size: small;">3. Place the grated cacao butter in a bain marie and wait until all the solids have melted. </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPd0m6t_nwRG5h6I4yOf6CREJSk1yr24yi8pBX76MOLhwbBVq5-jK10OI4kp26CS5NyDglFqAgBkklD6Ho4j3YDiHwetl1ddClkC4hJCmdmW4BYt0ZOYkfDuXDHc_jVMZuGDVnMrX4arwr/s1600/Raw+chocolate+-2.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPd0m6t_nwRG5h6I4yOf6CREJSk1yr24yi8pBX76MOLhwbBVq5-jK10OI4kp26CS5NyDglFqAgBkklD6Ho4j3YDiHwetl1ddClkC4hJCmdmW4BYt0ZOYkfDuXDHc_jVMZuGDVnMrX4arwr/s400/Raw+chocolate+-2.JPG" width="400" /></a></div>
<span style="font-size: large;"><span style="font-size: small;">4. Add the honey (or stevia) and the cacao powder and mix with a spoon until smooth.</span></span><br />
<span style="font-size: large;"><span style="font-size: small;">5. Add the lucuma, maca (, mint oil) and salt and mix until smooth.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFsGbpiie53hmUneWKeSotL6q3rrV8G5yqr0EWjbJczOICHrISihYfgqmUJECtBMYvFXPC4BLlixrKRPdpL1dxBsbE9sOBkmGvVD7ovtuj126YUBm75HbUfZ6OXV5PjGa8G_Lp63df-Xw1/s1600/kuva(1).JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFsGbpiie53hmUneWKeSotL6q3rrV8G5yqr0EWjbJczOICHrISihYfgqmUJECtBMYvFXPC4BLlixrKRPdpL1dxBsbE9sOBkmGvVD7ovtuj126YUBm75HbUfZ6OXV5PjGa8G_Lp63df-Xw1/s400/kuva(1).JPG" width="400" /></a></div>
<span style="font-size: large;"><span style="font-size: small;">6. If you want a little twist, put some (crushed) walnuts, goji berries, mulberries or other dried fruits in silicone moulds and pour over the raw chocolate mixture.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHwF_qojY0WxMeGjH4d5nrz770pvjNBJL0zy2Gc-5c8o_tfu7HgdmOuDF0aJGjywcCtFdsysd7Cz-eLLuaOFLIYDblg0q9rsePOx40gv2VC0YXJYUhOrDB7yyNwipqVopM8nS3jlsuZowe/s1600/Raw+chocolate+-3.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHwF_qojY0WxMeGjH4d5nrz770pvjNBJL0zy2Gc-5c8o_tfu7HgdmOuDF0aJGjywcCtFdsysd7Cz-eLLuaOFLIYDblg0q9rsePOx40gv2VC0YXJYUhOrDB7yyNwipqVopM8nS3jlsuZowe/s400/Raw+chocolate+-3.JPG" width="400" /></a></div>
7. Let the raw chocolate set for a few hours in the fridge (or if you're as impatient as I am, place the moulds in the freezer for 30 minutes).<br />
8. Pop out your chocolates and share them with the people you love. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmMJcPvQFEQ5D5ILZ2I5jNhmKMPbd-5YJAL661_dLg883Rdxz7QNSLLZEf_Kk2jvoSalntOhYdGwSohcBIAVgQR2mNmf1MVGOq-031PKXfgqQN5GxtgHZV9cSrK3-i9PLwKIigrBNAfAEY/s1600/Raw+chocolate+-4.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmMJcPvQFEQ5D5ILZ2I5jNhmKMPbd-5YJAL661_dLg883Rdxz7QNSLLZEf_Kk2jvoSalntOhYdGwSohcBIAVgQR2mNmf1MVGOq-031PKXfgqQN5GxtgHZV9cSrK3-i9PLwKIigrBNAfAEY/s400/Raw+chocolate+-4.JPG" width="400" /></a></div>
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Our friends love these delicious treats. The chocolates in the picture above are flavoured with mint oil and I've added a few crushed walnuts. These tiny walnutty pieces were delicious! In case you haven't got greedy friends like I do ;) , these chocolates will store in the fridge (or freezer) for a week or so.<br />
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Try this recipe out and let me know what you think!<br />
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/UlrikaUlrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-80761087976596450692012-10-21T15:38:00.000+03:002012-10-21T15:38:53.596+03:00Clean eating: raw chocolate<div class="separator" style="clear: both; text-align: center;">
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Need a healthy treat for the weekend?<br />
Do you love sweets, but not the excess sugar, fat and additives?<br />
Do you want to enjoy chocolate without guilt? <br />
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If you answered yes to one of those questions, raw chocolate is the way to go. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqqFMvn3RycFv6LhqsvVOawEA-_DdlPV_HY-wY7W9ThZrpjk_R7zLSyGLkrQdlGk6ztTFS-3Tdn7ACre1N2x9jNyDmC4JpxW4m6QtDdToi_43MMySZu6-JH8vFRNo-tPlyodrTVh5smoU/s1600/cacao2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqqFMvn3RycFv6LhqsvVOawEA-_DdlPV_HY-wY7W9ThZrpjk_R7zLSyGLkrQdlGk6ztTFS-3Tdn7ACre1N2x9jNyDmC4JpxW4m6QtDdToi_43MMySZu6-JH8vFRNo-tPlyodrTVh5smoU/s400/cacao2.jpg" width="400" /></a></div>
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<span style="font-size: xx-small;"><span style="font-size: small;">Cacao pod.</span> </span></div>
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<span style="font-size: xx-small;"><a href="http://jennynatural.blogspot.fi/2012/02/cacao-raw-chocolate.html">Picture source</a></span></div>
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<span style="font-size: large;"><b>What is raw chocolate?</b> </span><br />
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Cacao is the raw, unprocessed form of chocolate. These untreated
seeds referred to as cacao beans can be considered a superfood offering a
wealth of antioxidants and essential vitamins and minerals.<br />
The cacao beans are grown on small tropical
trees named <i>Theobroma cacao</i>, which literally translates to “<i>cacao, the
food of the gods</i>” in the Greek language. These trees are native to
Central and South America. Today Western Africa produces around 60% of the world's cacao.<br />
The pods are harvested throughout the year, because not all pods ripen at once. Each cacao pod that emerges from the
tree typically houses between 40 and 60 cacao seeds. After careful
harvesting, the pods are opened (and the peels discarded), the seeds are removed, and they undergo
a natural fermentation and drying process (preferably by the sun). The fermentation and drying process takes several days, and the bitter cacao seed is transformed into a sweet, mild cacao bean. <br />
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<a href="http://cocoasymposium.com/wp-content/uploads/2011/04/Cocoa-Beans.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="397" src="http://cocoasymposium.com/wp-content/uploads/2011/04/Cocoa-Beans.jpg" width="400" /></a></div>
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<span style="font-size: xx-small;"><span style="font-size: small;">C<span style="font-size: small;">a</span>c<span style="font-size: small;">ao</span> beans</span> </span></div>
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<span style="font-size: xx-small;"> <a href="http://cocoasymposium.com/">Picture source</a></span></div>
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<span style="font-size: xx-small;"><span style="font-size: small;">The cacao bean consists of 54% fat<span style="font-size: small;"> or <i>C<span style="font-size: small;">acao</span> butter </i>(Heart<span style="font-size: small;">-healthy fats: </span>Oleic acid, Stearic acid<span style="font-size: small;"> and Palmic <span style="font-size: small;">acid), 31<span style="font-size: small;">% Carbohydrates (high in fiber), 11% Protein (arginine, glutamine, leucine)<span style="font-size: small;">, 3<span style="font-size: small;">% polyphenols=antioxidants (<span style="font-size: small;">flavanols, proanthocyanins) and <1% minerals (iron, magnesium, <span style="font-size: small;">copper<span style="font-size: small;">...), vitamins: B1, B2, B3, B5, B9, E.</span></span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-size: xx-small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Raw cacao beans are then roasted to form <i>cocoa</i>, <span style="font-size: small;">ground and mi<span style="font-size: small;">xed with sugar and fats <span style="font-size: small;">to ma<span style="font-size: small;">ke chocolate. The high heat during the roastin<span style="font-size: small;">g process reduces the leve<span style="font-size: small;">ls of antioxidants in the cacao, mi<span style="font-size: small;">nimizing the powerful health bene<span style="font-size: small;">fits found in the unprocessed, raw cacao. <b>To receive the <span style="font-size: small;">greatest benefits from <span style="font-size: small;">cacao, look for "raw<span style="font-size: small;">" (non-roasted) cacao beans.</span></span></span></b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> </div>
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Chocolate contains an antioxidant called flavanol and it’s this little
component that could potentially have health benefits such as lowering
blood pressure and improving circulation, lowering LDL cholesterol,
neutralizing free radicals, improving digestion and enhancing
mental well-being by improving mood and fighting depression. As flavanol
and the vitamins are contained in the cocoa itself, you should
obviously choose a chocolate bar with a high cocoa solid content,
specifically dark chocolate. Dark chocolate generally has a much higher
cocoa content than milk chocolate and the milk itself will dilute the
effects of the flavanols. As white chocolate often doesn’t contain any
actual cocoa, this won’t have any effect on your health.<br />
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<a href="http://lifefoods.co.nz/wp-content/uploads/wpsc/category_images/raw-organic-chocolate_1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="307" src="http://lifefoods.co.nz/wp-content/uploads/wpsc/category_images/raw-organic-chocolate_1.jpg" width="400" /></a></div>
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<span style="font-size: xx-small;"> <a href="http://lifefoods.co.nz/organic-drinking-chocolate.html">Picture source</a></span></div>
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Basically, dark chocolate has the
most amount of cocoa solids and therefore the most actual ‘chocolate’ in
it. The higher the cocoa solids in a bar of chocolate, the better the
quality and, if you like your chocolate authentic, you should be looking
at choosing something with at least 70% cocoa content. You also know
that if there’s plenty of cocoa in there, there isn’t going to room for
much else. Dark chocolate doesn’t have any milk or milk powder in it
either so you get more of a true chocolate flavour. However, this isn’t
to everyone’s taste, as it can be quite bitter. Also, you need to
remember that if the cocoa solids are high then there’s going to be less
sugar, which will again make the chocolate taste bitter.<br />
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A BBC report indicated that melting chocolate in one's mouth produced an increase in brain activity and heart rate that was more intense than that associated with passionate kissing, and also lasted four times as long after the activity had ended. <i><span style="font-size: small;">"The study also found that as the chocolate started
melting, all regions of the brain received a boost far more intense and
longer lasting than the excitement seen with kissing."</span></i> <a href="http://news.bbc.co.uk/2/hi/health/6558775.stm">Click here for the full article!</a><br />
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Now, before you empty your fridge of veggies and fruits and replace them with chocolate bars, bare in mind that chocolate is high in calories and should be eaten in moderation. Stick to my 90%/10% rule and you'll be just fine. That means, eat 90% clean and you'll get to "cheat" 10% of the time. If you eat 5 meals a day 7 days a week, you get to endulge up to 3-4 times per week. <a href="http://lilfit.blogspot.fi/2012/08/clean-eating-smoothie-part-2.html">Here's my post on cheat meals.</a><br />
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Hope you're having a perfect weekend,<br />
/UlrikaUlrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-37166182626568901692012-10-20T20:32:00.001+03:002012-10-20T20:32:47.158+03:00Obsession: yoga<div class="separator" style="clear: both; text-align: center;">
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I know this is an old video, but I still watch this every now and again. It's just mesmerizing, you know? I recommend taking three minutes to watch the video, it's worth it.<br />
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The first time I saw this video I couldn't help but thinking "I need to master this". Too bad I'm not that skinny or flexible, and my arm balance could definitely need a lot more work. But you know what? I'm still going for it. Maybe not this year, but the next. I'll practice until I'm there.<br />
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Briohny Smyth from Equinox makes it look so easy. *sigh*<br />
Well, I guess she didn't just browse videos on YouTube and go "ooh I need to learn that" :D She lives and breathes yoga, just like I live and breathe the gym. I need to refocus. More yoga? Oh, yes.<br />
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I've had some issues with my lower back. It feels tired and stiff every now and again, mostly after long runs or lifting heavy. Completing just a few sun salutations eases the pain - completing a full 90-minute session makes me feel reborn. The best part is that I don't have to go anywhere special to do it. I can just walk into our spare room and close the door behind me, roll out my yoga mat and close my eyes.<br />
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You know the feeling after a tough workout at the gym? The feeling I get after a yoga workout is entirely different. I feel warm, but not necessarily sweaty. Every muscle and joint in my body feels like it's had a workout, but nothing feels sore. I feel at least a few inches longer after the deep stretches. My mind is peaceful and my breath is eased. <br />
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I do my yoga in silence, or listening to sounds of nature. Raindrops on our tin roof; the wind rustling in the trees; the sound of my deep breaths. <br />
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Inhale, exhale.<br />
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/Ulrika Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com0tag:blogger.com,1999:blog-7131365226564801123.post-85968257236669118582012-10-20T08:46:00.003+03:002012-10-20T08:46:50.549+03:00Saturday motivation.<div class="separator" style="clear: both; text-align: center;">
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Motivational pictures of the week.<br />
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I wanted to share some beautiful pictures with you guys. These pictures are printed and glued to my motivational diary for this week's entry. As I've said before, i love to keep a log on my eating, working out and just overall feelings. My workouts this week haven't been perfect (I injured my left glute muscles last week), but I've really focused on clean eating and sleeping enough.<br />
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I've kept a dietary log this week, just to stay on track. I've written everything down, every sip of water and every supplement. Keeping a dietary log even for a week gives me perspective on my diet. I should be drinking a lot more water (even though I drink 2-3 litres every day), making sure I take my HCl supplements on every meal (with solid proteins, that is) and eating a lot more greens. We eat a lot of veggies and fruits, but we should focus a lot more on deep green leafy veggies like spinach. I grew my own spinach in the summer and got a bit of an overdose of it - eating spinach on every meal gets tiring after a month! Any ideas for a great substitute?<br />
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I completed my upper body CrossTraining workout on Tuesday, and my lats have been on fire ever since! Scap pulls, negative pull-ups and ring work seems to work my lats in a totally new way - adding some eccentric work to the mix seems to help too ;) As always, I did something different this week - I completed a BodyCombat class at 7 a.m. on Thursday morning. I'm not usually for cardio training at the break of dawn, but it was a lot of fun!<br />
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I've been working out with friends this week. It's so much fun, I bet we both feel so pumped up afterwards. I'm able to add a lot more weights and my plyo training goes a lot better when I'm not alone - I guess I'm a bit of a show-off :D Just kidding, it feels so much safer to squat with heavier weights when you know that if anything happens, there's someone there for you. I'll ask a friend to photograph my gym workouts next week, so you'll see both my workout routines! Prepare to be amazed.<br />
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I'm off to meet my nieces in a few hours, so I have to go now... I really hope you're having a great weekend!<br />
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Stay on track,<br />
/Ulrika<br />
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<span style="font-size: x-small;"><a href="https://www.facebook.com/getyourfitnessinspiration?fref=ts"><br /></a></span>
<span style="font-size: x-small;"><a href="https://www.facebook.com/getyourfitnessinspiration?fref=ts">Picture source</a></span>Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com1tag:blogger.com,1999:blog-7131365226564801123.post-59555436167905226252012-10-19T18:26:00.000+03:002012-10-19T18:29:27.998+03:00October and November workouts<div class="separator" style="clear: both; text-align: center;">
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Hi guys,<br />
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I'm so pumped up on this workout schedule!<br />
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I decided to go with this for two months, since I really need to focus on my ring work. I've heard that it takes several years to get good at ring gymnastics, which sucks for me :) Well, anyway. I'm really hoping that I get good at something before I ditch it.<br />
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(I'm really impatient, just in case you haven't noticed)<br />
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I've been doing this set for three weeks now. I'm really seeing a difference in my ring work, and especially on my handstand push-ups. This week I was able to complete four sets of two push-ups, yeah! I just couldn't stop smiling afterwards. You know the feeling, right?<br />
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So, here is my weekly workout routine:<br />
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<b>Monday</b><br />
Leg plyo workout.<i> Alternating (supersetting) heavy lifts with plyometric exercises. (workout routine coming up!)</i><br />
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<b>Tuesday</b><br />
Upper body crosstraining-inspired workout. <i>As I said before, I'm working on ring workouts, plus trying to master handstand push-ups. It's hard, I tell you. (workout routine coming up!)<b> </b></i><br />
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<b>Wednesday</b><br />
Leg plyo workout, same as Monday.<br />
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<b>Thursday</b><br />
Upper body crosstraining-inspired workout, same as Tuesday.<br />
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<b>Friday</b><br />
Core training and HIIT (running, cycling, stairclimbing)<br />
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<b>Saturday</b><br />
Yoga<br />
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<b>Sunday</b><br />
Rest<br />
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Each workout is 45-65 minutes long, except for the Friday ab workout, which consists of 7 exercises plus a 30-minute cardio and a four-minute Tabata. Oh, how I love and hate Dr. Tabata.<br />
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So, how's your weekly workout schedule? Something new and exciting for fall?<br />
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/UlrikaUlrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com1tag:blogger.com,1999:blog-7131365226564801123.post-59882751588202046692012-10-12T15:47:00.002+03:002012-10-12T15:50:09.846+03:00Experiencing acupunctureSome days I feel really clumsy. (Prepare for a long story)<br />
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Like yesterday, for example. I did my regular (short) set of handstand push-ups and landed a bit off, causing my left glute to crampe up. I tried to shake it off, do some short dynamic stretches but nothing seemed to help. I just had to limp my way out of the gym. Sigh.<br />
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I tried to move around at home, but nothing seemed to work. Rotating my hip caused sharp pain in my glute, and the pain kept moving around, up and down my buttock. Sometimes I thought it was the piriformis muscle, other times I thought it was something entirely different. I did a differential diagnosis on it, which was that I'd strained my piriformis muscle together with a deep hip muscle.<br />
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Luckily I'd already set up an appointment with my friend <a href="http://www.rilaks.fi/">Mikko</a>, whom I visited earlier for thai herbal massage (read about it <a href="http://lilfit.blogspot.fi/2012/09/rest-recovery-relax-enjoying-thai.html">here</a>). He was supposed to treat my lower back, but since I'm accident prone, he got to treat my hip instead.<br />
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I was prepared for acupuncture, but hadn't a clue what it would feel like. I'm not afraid of needles, so the thought of having a few needles stuck in my skin wasn't something I feared, although I wasn't exactly looking forward to it either... Well, anyway. Mikko was really soothing, he explained how it would feel when he inserts the needles and he kept asking me how I felt. I felt surprisingly good.<br />
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After locating the strained muscle he showed me where he'd place the needles: two needles on the foramens 1 and 2 of the sacrum, two needles on my left glute and one needle on the back of my foot. <i>( i.e. Gall Bladder 30, Bladder 54&29&30 and Spleen 4.)</i> I'm surprised that placing the needles didn't hurt. I felt a small pinch when the needle went through my skin, but it didn't feel bad at all.<br />
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After a few minutes I felt a somewhat tingling sensation combined with a deep heat coming off the needles. It almost felt like electricity running through my glute and thigh, all the way down to my foot. And that was before adding the heat. <br />
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<a href="http://www.lotusstudioacupuncture.com/storage/Moxa_web2.jpg?__SQUARESPACE_CACHEVERSION=1285633501362" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="261" src="http://www.lotusstudioacupuncture.com/storage/Moxa_web2.jpg?__SQUARESPACE_CACHEVERSION=1285633501362" width="400" /></a></div>
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A few minutes after inserting the needles Mikko added a few chinese moxa cones (i.e. small pieces of burning coal) on the needles. Since I had five-centimeter (2-inch) needles in my sacrum and 7,5 cm (3-inch) needles in my glute muscles, the warmth was spreading quite quickly through my tissues. Oh, how good it felt. Weird, but good. The moxa cones burned for ten minutes. When the moxa cones had burned all the way, Mikko took the needles off and I got a chance to move around.<br />
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After not being able to walk stairs without limping, or even standing on one leg, anything would be an improvement. Now I can stand on one leg, even jump around a bit without pain. The strain hasn't been cured, but I'm so happy to be pain-free.<br />
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Mikko said that I shouldn't do any exercising today or tomorrow (bleh),
and I should avoid going to the sauna today, since acupuncture may lower my blood pressure. <br />
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Have you ever tried acupuncture? Any experiences you'd like to share?<br />
<br />
/Ulrika<br />
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<span style="font-size: x-small;">Picture source <a href="http://fortmyerscommunityacupuncture.com/">1</a> <a href="http://www.lotusstudioacupuncture.com/">2</a> </span>Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com5tag:blogger.com,1999:blog-7131365226564801123.post-74078070916374342112012-10-08T20:26:00.000+03:002012-10-08T20:26:33.400+03:00Clean eating: Lemon chicken<div class="separator" style="clear: both; text-align: center;">
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I plan most my meals on Sundays and prepare most of them on Sunday nights or on a Monday morning before work. This is one of my favourite lunches, because it's super-easy to cook in bulk! You could easily cook 6 chicken legs at once, because they stay perfectly well in the fridge for 5-7 days. Freezing the cooked chicken is always an option.</div>
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This meal takes about 5 minutes to prepare, plus the 50-60 minutes it bakes in the oven. </div>
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Quick and easy - what's not to love?</div>
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<span style="font-size: large;">Clean eating: Lemon chicken</span></div>
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<span style="font-size: large;"><span style="font-size: small;">(serves 3)</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;"><b>Ingredients </b></span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">3 chicken legs, lightly salted</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">1 lemon</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">1 tbsp sage</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">1 tsp rosemary</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">salt and pepper to taste </span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">1 tbsp extra-virgin olive oil</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;"><b>1. </b>Preheat the oven to 200 degrees Celsius (400 degrees Fahrenheit).</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;"><b>2. </b>Cut the lemon in thin slices (appr. 1 cm thick).</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;"><b>3. </b>Place the chicken legs in a large oven-proof bowl. Spice the legs with sage, rosemary, salt and pepper to taste. (I, personally, don't need any extra salt or pepper)</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;"><b>4. </b>Place the lemon slices between and around the chicken legs and drizzle some olive oil on top.</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;"><b>5. </b>Bake in the oven for 50-60 minutes, until the chicken legs are golden brown and the meat comes easily off the bones.</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;"><b>6. </b>Enjoy with <a href="http://lilfit.blogspot.fi/2012/10/clean-eating-sweet-potato-chips.html">clean eating sweet potato chips</a>, quinoa or fresh salad.</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;"><br /><b>Tip #1: </b>Use different citrus fruits. Oranges, lemons and limes are great with chicken!</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;"><b>Tip #2: </b>Bake a few potatoes, carrots or sweet potatoes with the chicken - lemon and potato is a great combo.</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;"><b>Tip #3: </b>Use duck, goose or different forms of poultry for new flavors.</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">Let me know what you think!</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">/Ulrika</span></span></div>
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Ulrikahttp://www.blogger.com/profile/06592551431238937342noreply@blogger.com1