Night treat

Chicken drumstick, cheddar cheese, blueberries, grapes and a nice glass of wine:) 

KELOWNA ❤❤❤

Dinner with friends:)

Today we drove to Whiterock to see the Hauglands :)

We went to the store before going there made some lettuce wraps and it looks like it was a hit again. 

Beef and Turkey 

Vegetables

And lettuce from Karens garden:)

So full right now, but being full on a healthy meal feels so much better then being full on junk! 

Bone broth

Over at my friends house and she is boiling bones to get the broth and to get glucosamine and glycine. 

Glucosamine helps keeping your joints healthy. 

Glycine helps detoxing the liver

This is something to look into specially for people with autoimmune diseases. 

Five guys

So we have now started to go to Five Guys Burgers 

Good meat and they make us the burgers with no bun :)

North American food.

So we have now been in Canada for a few days. Still eating healthy but my body has not really felt the same. Blaming it mostly on jet-lag. As its now been a few days and I know I have been getting my sleep. Plus lots of relax time thanks so a wonderful man that understands me. 

I now tonight started thinking about it after eating. I'm feeling tired and my ankles are aching and just feeling a bit plah. After a wonderful day I could not really understand why. Then I remembered something I had read in the book I just bought "Gluten is my bitch" sausages! The filler=gluten in most sausages. It was ready weird because it made me feel like I used to before quitting gluten. Tired and achy. Thank you gluten! 

One good thing about here is the options of gluten free foods. And easier access to different food then we have in Oppdal. 

Found sugar free/artificial free gum. Probiotic ones too.

Coconut water

Better magnesium and vitamin options

Fluoride free toothpaste

Natural deodorants without aluminum 

At least here you can easier choose.

But I'm gonna stay away from the sausages unless I know they are gluten free! Because I'm totally turning into a carnivore! 

Night walk (getting some dopamine, seratonin and oxitosin)

Sometimes it's nice to get a visit from a childhood friend.

Goro and I have know each other almost our whole lives, and there is something about those kinda friends that bring a certain freedom and happiness. You don't get many of these friends in your life so be sure too keep them close! I'm very lucky to have a few of these kinda friends. They are all very different but still brings that kinda joy into my life.

Being close to people like this increases your happy with friends hormones such as dopamine, seratonin GABA and oxitosin this can boost your well-being and reduce anxiety and stress levels.

Get to walk talk and laugh and boy did we ever laugh a lot!

                                               The sun is setting, we are ready for a walk

 MOONLIGHT

 FRIENDSHIP

 FREEDOM

OR DRINK RED WINE WITH :P

What a day of summer

Today it was 28 degrees outside! It's still warm and nice.

Jonas has enjoyed his day on the trampoline and in the little tub.

My dad took a nice ride down to Sundalsøra on his new bike. 

Eric has been resting his back laying in the sun and I've been enjoying the sunshine and getting a kettlebell workout too. 

We had a nice BBQ dinner, beef with onions and peppers.

Salmon with lemon and dill

Some extra veggies and rice

Now to the balls!

To the meatballs! :p
Today we had the feel meat balls in gravy from real homemade chicken broth
Mashed cauliflower with A LOT of butter, half an avocado each and some baby leaf salad with sour cream
This was my only meal for the day! And I'm still so full.
Had my coffee this morning of course then ate 5 of those meatballs and half a cauliflower and all the other stuff!
I almost had it coming back up while planning at kettlebell class tonight.
Again it's awesome! And should be tried by more people!
My back is getting way better now. Just have to figure out how to kill that hairdresser shoulder.
When I workout I stay good for two days with no pain. Day 3 with work always had a lot of pain then I go back to the gym lift some heavy stuff and it feels so much better.
Gotten everything ready for 17.mai today. Jonas has gotten to borrow a bunad. I ironed both his and mine shirt. Can't believe how many times my grandma did this for us! I'm gonna thank her for that on Friday:)

So good night people
Eat fat
Train hard
Take care of the old stuff
(My day)

Now for some deer meatballs

Inge brought ground deer, hunted by himself. And made all natural, straight from the mountains of Øksendalen.

Do day I took time to make meatballs.

They are so delicious!
And Jonas gave them a thumbs up as he got the first taste before going to bed.
Now we are having real chicken broth.
That Eric boiled from chicken we has last week. With all the leftover vegetables from yesterday.
I always seem to plan my next meal from the current meal I am eating. Like now I have meat balls tomorrow, with homemade gravy. And some kinda vegetable but that I decide tomorrow

Low protein day

Today I'm having a low protein day. A new thing that I am testing out to see how that works with my body. To what I'm working for this is suppose to work good. So giving it a few months try now to see what that could change :)
Two hand kettlebell work out! Still only on my 8kg when working with two but I think I'm doing ok, I'm happy anyways:)

Now for some TV with my man

3 pills of magnesium and earbuds

Gonna try to get a good night sleep now

Happy and tired

What a fun weekend:)
We had Spencer here from Canada these past 5 days. A Hatzic kid that is now traveling around Europe. We were his first stop.
Then on Thursday my Uncle and family came here. So cool of the. To drive all the way up here to visit.
Had camp fires, drinks and good food
Saturday we had invited into a paleo potlock dinner. And all together we were 20 people here.
I'm feeling very tired today but I have to say I have one of my best weekends here in Oppdal. Thanks to everybody who came I had so much fun. Most of these faces I did not even know a few months ago
Amazing gang of people :)

Two men in the kitchen

Spencer and Eric made a fantastic dinner on Friday night. We had cod with scampi, rice and vegetables. Even Kamilla my uncles youngest finished her whole plate! Amazing ;)

Bullet proof coffee or maybe tea?

So as interested as I am in food, I have stared to notice that a lot of my new friends are healthy people or people that really work hard to stay as heathy as possible.
And some people probably think I am crazy too, but I don't care I feel good doing it ;)

Anyways the thing I get most raised eyebrows on is my MORNING COFFEE with coconut oil and butter.

Someone I've gotten to know decided to try this in the tea. This is someone who is probably one of the most heathy and fit people I have meet since I moved.
From Saturday morning till today Tuesday she has dropped about 3kg. It is not really about loosing the weight as much as finding the little adjustments to get closer to where you are. Happiest.
Yes, FAT BURNS FAT.

It keeps you going for a lot longer till your next meal. Because you are full. Your body works on what it has stored. And you are not gonna starve. Of course a heathy food choice during the day is what's gonna keep you healthy.

So maybe trying this coffee is not such a bad thing.
I'm not saying this coffee is a miracle cure like you see in those magazines drop 10kg in 2 weeks kinda thing.
No it takes more than that but it is one more step closer.
Baby steps
There are no miracle cure
Our body is

Introducing a our visitor to lettuce wraps

Again this was a hit.
Today we only made beef as I'm now totally fine with eating any kind if meat.
Even bacon now.
We had that and eggs for lunch today.
Our lunch we had out in the sunshine

Also went for a walk up to the farm to see the lambs. They are so cute.
Played down by the creek for a while it was so nice and warm today. 17 Celsius at the warmest.
Lovely Norway spring
Also a hot kettlebell class! Gotta love it

Fish and freezer

Today my grandparents showed up for one night. They gave me their deep freezer!! Yay now I can finally get some real meat and put in it :D
Happy girl
We ate fish Røye, that is fished in the mountains here. So good.
Fresh and clean food
Jonas is sick today had to pick him up from Barnehagen. Poor monkey is coughing bad and has a fever. Not a happy camper
After my kettlebell class and Eric's kettlebell work out in the barn we all played cards. That was fun
Haven't done that in years and they said it has probably been 20 years since last time they played too :)
Two happy campers there

Who says I can't eat that with that...?

Today after a wicked workout, some lifting with Guðrún and tabata class, Eric and I decided to just take what ever we had in the fridge that we felt like eating out on the table. It became a mix of everything and we both got to eat what ever we wanted. It's not always said that we all need to eat the same thing. The important thing is eating together I think :)
We had gluten free pasta, chicken lettuce, sour cream, franks, olives, garlics and a big glass of water

The sky looked cool tonight as I was happily driving back home from the gym, so I took a picture to share with you all
It's cool to see how many people visit my blog.

Good night all

Hormones and exercise

Found this cool article.

Explains hormones and exercise quite easy:)




"Eight Hormones and Exercise"
copyright 2002 by Greg Landry, M.S.
There are many physical, mental, and physiological benefits to regular exercise. One category of benefits is the impact that exercise has on many of your body's hormones. Hormones are chemical messengers within your body that affect almost all aspects of human function:
1. Growth Hormone
- Stimulates protein synthesis (muscle tone/development), and strength of bones, tendons, ligaments, andcartilage.
- Decreases use of glucose and increases use of fat as a fuel during exercise. This helps to reduce body fat and to keep blood glucose at a normal level which helps you to exercise for a longer period of time.
Release of growth hormone from the pituitary gland in the brain is increased with increasing aerobic exercise time, especially more intense exercise such as interval training. To receive an article on intervaltraining.

2. Endorphins
- An endogenous opioid from the pituitary gland that blocks pain, decreases appetite, creates a feeling of euphoria (the exercise high), and reduces tension and anxiety. Blood levels of endorphins increase up to five times resting levels during longer duration (greater than 30 minutes) aerobic exercise at moderate to intense levels and also during interval training. Also, after several months of regular exercise, you develop an increased sensitivity to endorphins (a higher high from the same level of endorphins), and endorphins that are produced tend to stay in your blood for a longer period of time. This makes longer duration exercise easier (you're feeling no pain) and it causes your exercise high to last for a longer period of time after exercise.
3. Testosterone
- An important hormone in both males and females for maintaining muscle tone/volume/strength, increasing basal metabolic rate (metabolism), decreasing body fat, and feeling self-confident. It's produced by the ovaries in females and by the testes in males.
- Females have only about one tenth the amount of testosterone that males do, but even at that level in females it also plays a role in libido and intensity of org*sms. Production of testosterone in females begins to decline as a woman begins to approach menopause and in males it begins to decline in his forties. Blood levels of testosterone increase with exercise in both males and females beginning about 20 minutes into an exercise session, and blood levels may remain elevated for one to three hours after exercise.
4. Estrogen
- The most biologically active estrogen, 17 beta estradiol, increases fat breakdown from body fat stores so that it can be used and fuel, increases basal metabolic rate (metabolism), elevates your mood, and increases libido. This hormone is at much higher blood levels in females, but the ovaries begin to produce less of it as a woman begins to approach menopause.
The amount of 17 beta estradiol secreted by the ovaries increases with exercise, and blood levels may remain elevated for one to four hours after exercise.
5. Thyroxine (T4)
- A hormone produced by the thyroid gland, Thyroxine riases the metabolic rate ("metabolism") of almost all cells in the body. This increase in "metabolism" helps you to feel more energetic and also causes you to expend more calories, and thus is important in weight loss.
Blood levels of thyroxine increase by about 30% during exercise and remain elevated for several hours afterward - this period of time is increased by an increase in intensity and/or duration of
exercise. Regular exercise also increase thyroxine levels at rest.
6. Epinephrine
- A hormone produced primarily by the adrenal medulla that increases the amount of blood the
heart pumps and directs blood flow to where it's needed.
- Stimulates breakdown of glycogen (stored carbohydrate) in the active muscles and liver to use
as fuel. It also stimulates the breakdown of fat (in stored fat and in active muscles) to use as fuel.
The amount of epinephrine released from the adrenal medulla is proportional to the intensity and
duration of exercise.
7. Insulin (adrenaline)
- An important hormone in regulating (decreasing) blood levels of glucose ("blood sugar") and in
directing glucose, fatty acids (fat), and amino acids (protein) into the cells. Insulin secretion by
the pancreas is increased in response to a rise in blood sugar and/or amino acids (protein) as is often the case after a meal. Typically, the larger the meal, or the greater the quantity of simple sugars consumed, the larger the insulin response. An excessive insulin response causes fat production within the cells - thus, insulin is sometimes called the "fat hormone". Many overweight people's cells develop a resistance to insulin so that it takes more insulin to have the same effect. This creates a situation where blood levels of insulin are higher than normal. This condition is often
improved by losing weight and daily aerobic exercise.Blood levels of insulin begin to decrease about 10 minutes into an aerobic exercise session and continue to decrease through about 70 minutes of exercise. Regular exercise also increases a cell's sensitivity to insulin at rest.
8. Glucagon
- A hormone that is also secreted by the pancreas, but it's job is to raise blood levels of glucose
("blood sugar"). When blood sugar levels get toolow, glucagon is secreted and causes stored carbohydrate (glycogen) in the liver to be released into the blood stream to raise blood sugar to a
normal level. It also causes the breakdown of fat so that it can be used as fuel. Glucagon typically begins to be secreted beyond 30 minutes of exercise when blood glucose levels may begin to decrease. So, next time you're exercising, think about all the wonderful things that are happening to your hormones. It might even make you want to do more exercise!
Author and exercise physiologist, Greg Landry, offers

Sunday waffles

8 eggs
4 bananas
1cup coconut flour (about)
A little bit of shredded coconut
Coconut milk
Two drops of stevia
One little spoon of cardamom

Use lots of butter on the waffle iron and leave them in till they have a nice tan :)

This made for about 10 waffles
The good thing about these waffles are that they are super filling but they are not fillers :D

BIG CUP OF COFFEE

Much needed when kiddo has been up since 4.
Good morning people

Of course my coffee contains its butter and coconut milk