Protein Cannolis with blueberries and cottage cheese :D Jummy jummy snack!!

Well, call it a cannoli, a filled pancake or whatever! this was JUMMY! :D

Batter:

- 20g oatmeal / oatflour (need to make flour of the oatmeal if you're making it yourself)
- 2 tsp psyllium husk
- 1/2 tsp baking powder
- 2 eggwhites
- 1/2 scoop vanilla protein powder (you can drop this)
- a bit of water


Mix together and fry in the pan! - this is enough for two cannolis / pancakes


Filling:
- 200g cottage cheese 2%fat
- 1/2 tsp bourbon vanilla
- 1/2 tsp cinnamon
- 5 drops almond essence
- 2 tsp stevia powder (or other sweetener) - until you think it's sweet enough!

Put all of it in the blender, until it's smooth!

Blueberry jam
-  200g frozen blueberries
- 2 tsp stevia powder

put it in the microwave until it's defrosted - stir it well together!



Only thing remaining is to put the filling and the blueberries into the canolli, roll it together and eat it! ;)




approx nutritional content for all of it together:
protein: 35g (without the proteinpowder), 46g with the proteinpowder
carbs: 30g
fat: 6g (excluding the fat you use for cocking!, I prefer cocosa :) )

What about some microwave spice cake?? :D I LOVE IT! And it's my breakfast every morning :D

Simple, tasty, and just delicious! 

You need:
40 g oatmeal
2 eggwhites
Water
2 tsp Cinnamon

1/2 tsp clove
1/2 tsp cardamom
1/2 tsp borbon vanilla
1/2 tsp baking powder

2 tsp stevia powder

I also use 4 drops stevia toffee, and 4 drops stevia chocolate.


Step 1: Weigh up and mix all the dry stuff together

Step 2: Add water so it's about half and half water and dry stuff, add the two eggwhites and mix together again.

Step 3: Put into a bowl, cover with gladpack, use full power on the microwave and let it bake for 2-3 min (depending on how doughy you want it - me like it doughy) So I usually do 2 min first, and if too doughy its not a problem to put it in some more seconds :)

 EAT :D
mix and tricks with fruits and everything you can imagine tastes good together with it :))

 SO - Back to me! ;)
now it's ONLY 3 WEEKS till my first time on stage!!! :-O ehhm, I wasn't stressed before I wrote it down right now :P SOOOO much that has to be fixed!!
3 - weeks, in 3 weeks everything has to be set!
Color, hair, makeup, jewelry, bikini for stage, poses has to be perfect and routine has to be perfect!! I'm also waiting for an annoying package from US that is really important, and my fingers are crossed it will arrive in time!

Well, just has to stay focused! ;) I'm doing my best at training, have to be better in practicing poses, doing my best on the diet, and doing my best to keep up the mood! :)
After my refill week with carbs, I actually feel better than ever!! :)

The days goes fast! - I'm working full time in my affiliation, having an extra job, and are trying to be a good daughter, sister, girlfriend and friend! - but I like it that way! I'm thriving when the world runs fast :)

YOU DON'T HAVE TIME, YOU TAKE TIME!

Pictures from this week: :)

Tomorrow it's time to meet team bodywork again! :D Can't wait!!
I'm ready to try to spread some positive energy :D are you ? ;)

ENJOY THE REST OF YOUR WEEKEND! :D

A hard week of training done, and pictures of last posing practice with TeamBodyWork

This has been a hard week! And finally it's done!

Instead of 5 days of training, this week has consisted of 6 - two legdays instead of one - and now I'm pleased that I made it! After 11weeks on diet, you really feel when an extra legday comes in!
Now I'm  looking forward to the week coming up, cause then it's only going to be 4 days of training and time for the body to catch up again :) 


Todays schedule consisted of a little walk in the morning(just to clear my head!), shoulders and back at the gym, posing practice and finishing of with cardio.

Got good contact with the muscles today, and a nice pump :)

Now there is 6 weeks to Stavanger Open 2013, and things is starting to get serious! I must say I feel the pressure, and then it's nice to have my coach Kin Mitchell and the team to "lean on". People going for doing a competition doing all by themselves are crazy!!! :-O I know by myself that this support is super important to me!

Here you got some pictures from the posing practice with TeamBodyWork last sunday, can't wait until next sunday when I will meet all this lovely people again :) 

Foto: Diana M K 

Foto: Diana M K

Foto: Diana M K

Hope you enjoyed your weekend, and are ready for the week coming up :)) (I'm still mentally preparing!)

The BEST HEALTHY PANCAKES ever with blueberry jam, banana, sweet fluff and cherries!!

 This is a rock solid breakfast, or you can use it as lunch, desert, or whatever - as long as you try it out!! Tastes like heaven :D









What do you need?

Pancakes

1 egg white
40g Oat flakes (I prefer gluten free)
1/2 tsp psyllium husk (Makes it firmer)
some water
I use cinnamon, cardamom, almond essence and stevia vanilla drops for flavor :)

Blueberry jam
100 g frozen blueberries
Erythriol after taste

Sweet Fluff
1 egg-white
powder erythriol after taste
(Find the recipe for fluff HERE)

Fruit

1 small banana and some cherries

 Step 1:
Put the oat flakes, psyllium husk, and the spices you want in a blender until its like flour.

 Step 2:
Add about 1/2 - 1dl water into it, and the vanilla drops and almond essence if wanted.

Then add 1 egg-white

 Blend again till its all nicely mixed together

 Step 3:
Pour the mix into a preheated pan(max) and set the heat at the lowest.

Wait until it's dry on the top before you turn it.
(Make the blueberryjam and fluff while you're waiting)

 Step 4:
Put the frozen blueberries into a microwave together with erythriol (after taste) until they are a bit warm (you have to stir occasionally)


Step 5:
Make the fluff out of the last egg-white and some powder erythriol.

 Step 6:
spread the fluff over the pancake, add the banana (I prefer as small pieces as possible) some cinnamon, and then pour over the blueberries!















Then you EAT :D

Legday!

Due to a little reorganization in the training sessions, today was legday!
This week there will be only one rest day (thursday) - so I'm prepared for a hard week.
After a weekend with total relaxation, I felt good today :) Eager for tomorrows workout (Lets see how long that lasts;) )

Today's session consisted of

Squats

Leg press
Leg extensions

Leg  curls

Romanian 1 1/2 deadlifts
Hell raises


Focus for today was: 
Don't train to hard
Get a pump
Go "into" the muscle during the execution (Also during posing training)

Control your body, 

don't let the body control you

After some food, I resorted to a little artificial sun!
Music in my ears, and letting the thoughts flow.

Love my FlagNorFail tanktop :D

Hope you had a good one, see yah later :))

"I would die for that body"

When I was working out in the gym in Netherlands, my coach told me there was a woman who had pointed at me and said: "I would die for that body!"

It was motivating and made me happy. He is just such a good motivator! And my first thoughts where: stop wishing, start doing!

But, that sentence has gotten stuck to my mind.

Not because of the compliment, but because of the meaning to the words.

Cause: You literally die a bit everyday to get there. What doesn't kill you makes you stronger, you know ;)

Read the text on this picture!!

After 10weeks on a diet, I really feel it on my body. The energy levels are running low, the mood swings from day to day, hour to hour and even second for second. Some days are better than others, and some days are worse, allot worse.

But it is the days that are worse, and allot worse, it's most important to stay focused at your goal, and to know what it means to you.

This is where the importance of setting a proper goal in the first place comes in.You have to know what it takes, what you can expect on your journey and if you are willing to do what it takes to get there. Or else, you will probably stop halfway through, regretting later.

Today I've been at a team meeting with TeamBodyWork - such a nice team! With positive energetic coaches and athletes :)

The fat percentage is still going down, and things are going the right way! Now its time to focus on posing, posing, posing and posing ;)
This was motivating!!!

Nothing is better than getting feedback to what you have been working for, and to meet others with the same interests as yourself! :D (Then you suddenly feel normal again ;) )

Hope you had a nice weekend, keep on doing your thing, and I will do my best to stay focused and do mine ;)

Want something sweet?? Dessert with less than 100kcal!!!

Sweet fluff with strawberries

Ingredients	Nutritional content
2 egg whites 200g strawberries 3-4tsp sukrinmelis / erythriol powder	Kcal: 98kcal Proteins: 8.3g Carbohydrates: 13.5g Fat:0.4 g

HOW TO:

1. Clean and cut the strawberries into small pieces

2. Whip the egg whites till they are stiff and don't fall out even when you turn the bowl upside down. (It's important that the bowl is clean and dry before you have the egg whites in it!!)

3. Add the erythriol powder - taste while whipping till you think it's sweet enough

4. Mix it all together and EAT :D

 I love cinnamon (and it got many good effects for your health) so I add some of top before I dig in! ;)

This you surely can dig in without worrying about mr calories sewing in your clothes, and it's satisfying I promise ;)

wish you a beautiful day! :)