Recipes #4

Hello there! :) 
I am sorry that I did not posted anything good for you guys since last week, but after my competition last Saturday I was resting and recovering:)

 But now I am coming back with new ideas and plans for this blog.
Exercises video clips, more great recipes, diet advises and some short cooking program,
Full training program videos , samples of diet plans and more and more:)
From next week i am starting also to cooperation with salon spa Aqua-Spa here in Reykjavik. A lot of great things happened:) But for today I have for you some nice and easy recipes to try:)


Zucchini and Eggs 

4-5 slices of zucchini (fired first on pan with no oil)
One whole egg
4 egg whites
Parsley, salt, pepper
Ice Berg leaf salad

Perfect as a second breakfast:))



Yellow Curry Chicken

150g chicken breast
100g broccoli
Half medium tomato
4 slices of zucchini
50g sweet potatoes
30g avocado (half small avocado)

Kurkuma, yellow curry, cayenne, salt, pepper, saffran,  lime juice



So simple and delicious:) Enjoy it!

Video Clip

Everyday is another day to make your dreams come true!!
Never give up:)


This video clip is from training and IFBB Icelandic Cup 2014.

Icelandic Cup 2014

Hello There!:)

And it's over! :)  IFBB Icelandic Cup in Bikini Fitness yesterday went pretty good. Unfortunately, I did not reach the podium, but I am glad, that I could take a part in this competition, and I was happy about my progress since last time. It was very inspiring to compete with such a strong group and beautiful girls!!:))
Here you can find some shots from competition :

ICELANDIC CUP 2014

Now I will be focusing on my Trainer and Nutrition career, and in the beginning of December I will be recording video clips with training programs, exercises and some great cooking advises and recipes:) Hopefully you will enjoy it!

After all... I deserve for something really good and really unhealthy....!

  SWEETS!:D:D 

But... in a few days, we are getting back to business and prepare for the upcoming events and all of my ideas!:)

Have a nice day everyone:*

Video Clip

Hi There!:) 
Check link with my yesterday's training shot :) 

TRAINING SESSION

There is only 2 days until IFBB Icelandic Cup in Bikini Fitness:)

Sweeetsss

Sweets? we all love it! 
Here you go some healthy recipes for delicious and sweet deserts



Sweet Kinoa

PER PORTION:

1/4 cup cooked Kinoa
20g protein powder mixed with a little bit of water (thick consistency)
1/3 medium banana smashed with Walden Farms Pan Cake syrup
Blueberries

Yummy! :)



PAN CAKES

100g egg whites
20g protein powder (cookie and cream)
30ml plain yogurt
Walden Farms Raspberry Spread (you can use unsweetened and no sugar added jam)
3 Strawberries
Walden Farms Chocolate syrup (you can mix cocoa powder with spoon of almond milk )

Enjoy it!

One day Menu #2

And here you go again my one day menu!:)
I am not spending a lot of time in the kitchen cooking because I do not have time for it. Usually meals which I am preparing are very quick and easy, but I am always trying to keep it as clean and healthy as I can :)

Breakfast

 CHOCOLATE OAT MEAL
25g oat meal
25g protein powder
3 strawberries
1/4 medium bannana
tea spoon of chia seed
tea spoon peanut butter
tea spoon Greek yogurt




Second Breakfast

 LITTLE SANDWICHES
2 rice cakes
150g egg whites (microwaved)
Spinat
1/2 medium tomato
2 Asparagus






Lunch

 SWEET GRILLED CHICKEN BREAST
140g chicken breast (salt, saffran, yellow curry, cinnamon, black pepper)
30g sweet potatoes
Spniat
3 cocktail tomatoes
2 crushed brasilian nuts
2 crushed almonds
4-6 pieces of dried raisins
Table spoon Walden Farms Pan Cake Syrup (you can use tea spoon of honey)

Mix crushed nuts with raisins add pan cake syrup and mix all together and put on potatoes:)


Snack

SMOKED COD SALAD
100g smoked cod
Handful of Spinat
few slices red papper
few crushed cashew nuts
Lemon juice, salt, black pepper, green onion


Dinner

LOW CARB BURGER
120g lean grounded beef (add onion, sal, pepper, pickle )
Spinat
20g Avocado
Spoon of plain yogurt (add garlic, salt, oregano, basil, pepper, cayenne)
2 slices of tomato





Remember that my diet is low carbohydrates diet , high in fat and protein and lower in calories because of my competitions season , usually I am adding brown rice or more sweet potatoes into my meals or eating bigger portions. Hopefully it will be useful :) ENJOY!

Recipes #3

Hi There! I am want to share with you some more good recipes today. Now my days are getting more and more busy because of my IFBB Icelandic Cup in bikini fitness competition is on this Saturday and I am so excited:) Preparing, hard training, poor diet and for extra water depletion! For today I have got to drink 7 liters of water! (do not try it at home). Yes, this is crazy stuff and I am not recommend it to you guys. Anyway, from 1st of December I am starting to record video clips with training you can do at home, cooking advises and much more-it will be so much fun to share with you! 

GRILLED SALMON

120g salmon,

50g cooked sweet potatoes,

50g broccoli,

spinat, cucumber and red pappers

To spice salmon I have used : fresh green and red chili, parsley, salt, black papper, lemon juice, sweet paprika.

I have topped salad with green onion and cayenne pepper and lemon juice

ICELANDIC SKYR

*200g lactose free skyr 

(Its impossible to get skyr anywhere else, so you guys can use just 100g of plain yogurt with 20g protein powder or just greek yogurt, or plain yogurt with no protein powder added, as you want)

5 crushed almonds

2 crushed brasilian nuts

tea spoon peanut butter

20g blueberries

This all is topped in Walden Farms Chocolate syrup and Walden Farms Pan Cake syrup. If you do not have possibilities to buy it in your country then just use tea spoon of honey and sprinkle with cinnamon:) 

*Icelandic skyr is very high in protein (26g per one box!!) dietary product , more thick then plain yogurt, and very low in carbohydrates. Perfect instead of protein powder :)

Personally I am not eating dietary products because of lactose consist, that's why they finally made Lactose Free Skyr , so happy about it :)

Hopefully you will enjoy it ! 

Have a beautiful day! 

One Day Menu

Everybody knows that diet is the key on your way to success. I am here to help you with it , that's why I am sharing with you my one day menu. Hopefully you will enjoy it !:)


Breakfast: Cookie Cream Oat Meal

30g oat meal
25g Cookie and Cream protein powder
Raspberries, Blueberries
25g Avocado
Tea spoon chia seed
Tea spoon peanut butter

 Second Breakfast: Protein Ice cream

25g Chocolate Protein Powder
1 cup frozen blueberries
1/2 cup frozen raspberries
50ml Almond Milk
5 cashew nuts
5 almonds








Lunch: Grilled Salmon

150g Salmon (saffran, cayenne, black pepper, salt, lime juice)
Spinat
100g broccoli
50g purple cauliflower
2 cherry tomotoes
Red pappers

Dressing: Lemon juice, fresh chili, black pepper, salt
(you can spice it however you like:) )

Snack: Vanilla Kinoa

1/4 cup of Kinoa
20g vanilla protein powder
50ml almond milk
Tea spoon peanut butter
50g apple
Cinnamon




Dinner: Chicken Salad

140g grilled chicken breast
Spinat
Cucumber, Tomatoes, Red Pepper
40g avocado
20g onion-sweet potatoes crunch (cooked sweet potato fried with onion with no oil added)
Lemon juice, fresh chili, black papper, parsley, majeran, salt


Evening Snack : Egg whites salad

100g egg whites mixed with 20g protein powder (microwaved)
3 medium strawberries,
Spinat
5 almonds







This is one day of my diet. I am trying to eat as clean as I can, often but smaller portion. Also my diet is higher in fats and protein and low in carbohydrates, consider that this kind of diet is not good for everyone. If your body is fat sensitive you should skip some of fat from those meals and add more carbohydrates as brown rice, sweet potatoes or whole grain pasta:)
This is just an sample and hope you will inspire yourself and use some of recipes.

Have a great day!

Recipes #2

Do you want some extra dose of recipes? Here you go! :)


GRILLED CHICKEN SALAD

140g of grilled chicken breast (spiced as you want, no fat added)
Spinat,
3 cocktails tomatoes
50g purple cauliflower,
50g zucchini
Dressing: plain yogurt garlic, parsley, salt, pepper, majeran, lemon juice, tea spoon olive oil.

Around 270kcal


LOW CARB PROTEIN PANCAKES

20g of chocolate protein powder
100g egg whites
spinat,
Chocolate Walden Farms Syrup,
Pan Cakes Walden Farms Syrup,
2 crushed brasil nuts,
4 crushed almonds

Around 180kcal


Well balanced diet is the 70% of your effect and only 30% is training , so eat clean and train dirty :)

If you are interested to get help with designing your personal diet plan - contact me and I will help you!

Let´s Get Started

Hi there!
It is my first blog where I will be posting a lot of inspiration for healthy meals, recipes, home training and everything you need to achieve beautiful , fit body and happy mind! :)
Let´s get it started! 
For today I have for you guys few recipes for healthy , easy and delicious lunch , snack and dinner proposition:


Midday snack

1 Slice of low carb bread,
Spinat
Grilled chicken breast
Grilled asparagus
Tomato
Cucumber
Radish
Onion and some red papers

120kcal







Dinner

120g of lean beef
50g egg whites
Cheery tomatoes
Sweet Green Pea
Spinat

Dressing: tea spoon of olive oil, lemon juice, fresh chili, salt, black pepper, parsley, saffran, honey

around 260kcal


Hope you will enjoy it!
Stay healthy and fit :*