Turkey Burger with an almond bun

Posted on April 30, 2013 by Malin

So you never thought you could eat a juicy burger in a bun when eating clean…I stumbled over the easiest recipe and it was both low-carb and lean…simply very healthy.

Turkey Burger

1 pound/500 gram minced Turkey

1 tablespoon tomato pure

1 teaspoon garlic powder

Salt and Pepper

Grill Seasoning for the grilling

Almond bun

1 egg white

1dl/less than 1/2 a cup almond flour

1/2 teaspoon baking powder

1 teaspoon of virgin coconut oil

pinch of salt

Guacamole

1 avocado

2 tomatoes

1/3 red onion

½ limejuice

1 garlic clove

Chopped cilantro

Salt and pepper

How to: Start by mixing all the ingredients and form them into patties and grill them on the grill until they are thoroughly cooked and season with the “grill spice”

Mix all the ingredients for the almond bun in a small bowl, place the bowl in the microwave at full effect for 1 1/2 -2 minutes. When it is done split the bun into two halves.

I served this with the guacamole (this time I had bought freshly it freshly made from whole foods) and I added the coleslaw leftover from our sunday dinner…The best compliment I can get is when the kids turn around to me and say; “Mom this was really good” because Knut and Mira finished their burgers in seconds!

Coleslaw recipe:

https://mrsmalin.com/2013/04/29/alabama-drumsticks-so-easy-and-fool-proof/

Run baby, run….

Posted on April 30, 2013 by Malin

So yesterday myself, mrsL and Lynn decided to meet up at one of the fields in Harms woods for some interval sprint training. At 9.13 MrsL called me to say she and Lynn just pulled up on the parking lot so I grabbed my sport drink, my phone and my keys and I ran down there. It turned out to be a nice warm up on just under 2 k.

Well at the field we measured the distant for our run and it turned out to be exactly 140 m using the runkeeper app. We Sprinted 10 times across the field and walked back, the sprints were manageable but I will say this is how it must feel having asthma because this cold of mine made it feel like I was breathing through a straw.

As soon as we were done we had to run back to MrsL car to make it for our Pilates session with Rebecca that started at 10am. When we walked into the gym MrsL said she needed to stretch her legs and I told her that Rebecca would give us a good stretch. But before we did we worked the legs on the reformer and when we went up into the bridge and really working the hamstrings we cramped on the same leg at the exactly the very same time…haha, we’re synced!

Rebecca taught us some new moves and it is amazing ow the tiniest movements can have such an incredible impact and I do believe it helped me feel it because my entire upper body is quite tender today.

I am really trying to get my breath flow with my movement and I think I am getting a little bit better at it although it is hard…I guess I can only get better 😉

Alabama Drumsticks…so easy and fool proof!

Posted on April 29, 2013 by Malin

Last week we bought a new grill that was being delivered to us last friday and I had planned to make our friday night dinner on it but it was not delivered until 10.30 pm…who delivers anything at 10.30 in a friday night?!! Anyhow yesterday I made our friday dinner although it was Sunday…

Drumsticks

3 pounds 1.5kg Chicken Drumsticks

Salt and Pepper

How to: Place the drumsticks on a ovenproof dish and sprinkle the salt and pepper on top, place the tray in the oven for 30-35 minutes at 375 F/190C. Let the drumstick cool off (I did this before we went to Knut’s hockey game)

Alabama marinade

1/2 cup/ 1 dl Mayonnaise (see below)

2 tablespoon Apple cider vinegar

2 teaspoon black pepper

2 teaspoon prepared horseradish

1 teaspoon dijon mustard

1 teaspoon lemon juice

1/4 teaspoon salt

1/4 teaspoon cayenne pepper

Fresh Chives

Coleslaw

½ Cabbage

White Wine Vinegar

Salt and Pepper

Mayonnaise

1 Yolk

1 teaspoon Dijon Mustard

1 tablespoon White Wine Vinegar

2 dl /1 cup of Vegetable Oil

Salt and Pepper

Chili Flakes

How to: Start by making the mayonnaise and use half for the Alabama sauce and the rest for the coleslaw. Mix the mayonnaise with the cabbage and store it in the fridge until ready to serve.

Mix all the ingredients together in a bowl and brush the drumsticks with the sauce and grill them on the grill for approximately 5 minutes each side. Brush again with sauce and sprinkle with the chives.

I left out a few drumstick for the kids as I was not sure if they would like the “Alabama style” and Mira loved her plain ones. I don’t think I ever seen her finishing all the meat and actually skipping the past

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I hate not feeling a 100%

Posted on April 29, 2013 by Malin

I didn’t realize how bad my cold was until I parked on the parking lot and Jonathan told us to do two laps around the cul-de-sac before we started lunging and sprinting for the first 10-15 minutes of the workout. When we were done it was really hard to breath and even though I’ve been looking forward to take the workout outside I was happy when we went inside to carry on.

We went to the very back of the gym to the TRX and carried on where we left off from the last time and increased the intensity of the “pike’ by balancing on a bosu ball followed by every other rep crunching the legs underneath the body of a total 20. This carried on to a double crunch to exhaust the abs before getting up to our feet doing 15 sumo squat straight into a pull and then finish the circuit with 25 kettlebell swings.

The second circuit built off on the first one but instead of piking we were biking like no tomorrow then we dropped straight into a plank still off from the bosu ball. This not only working the abs but your shoulder also really getting a good workout. This time around we did a 15 squat to press followed by the 25 kettlebell swings.

The last kettlebell circuit we did started with the medicine ball, doing 15 jackknifes and without dropping the feet, 50 russian twists and 50 bicycle crunches. You might think that the arm is getting a little rest but that was not the case because moving the 20 pound medicine ball after all the other moves is fairly challenging. The last and final movement we did we put the previous two kettlebell circuits together and did a sumo squat to a press. This entire workout was very intense and I was sweating like crazy so doing the last move the kettlebell slipped and I hit my tooth and luckily it didn’t chip!

On my way home I picked up 20 bags of mulch from Lowe’s and by the time I pulled in on my driveway the car absolutely stunk so I had to hurry up getting them out of the car. My intension was not to carry on working out but the 20 bags was not only heavy unloading but I carried them around the yard trying to make it look a little bit more summery.

I have awesome friends and thank you for a great night!

Posted on April 29, 2013 by Malin

So me and my gals went downtown to NoMi on Saturday Night so celebrate my birthday and we had an absolutely fabulous time not to mention the food. MrsT had arranged a table next to the panorama windows with a fantastic view over Michigan Avenue and the Lake. I just love sitting and watch the pulse of the city while sipping on a cocktail and chatting away with my friends and I was so happy when they had elk carpaccio because I think this is the only time I actually have had anything close to game meat….haha this is the true swede in me speaking 😉

2013-04-29 08.36.23

We finished the off the evening in the bar I kept on feeling how my throat was pounding which was not a great sign. When I woke up on Sunday morning I had this crazy head cold and I knew I had to take it easy so I rested out yesterday and went to bed early with the kids. I’m not in the greatest shape today but I am feeling better and I will make it in to see Jonathan because I have gone two days without a workout and it really starts to bother me…

You know it is spring when soccer starts

Posted on April 27, 2013 by Malin

We had a very early start this very beautiful summer like morning. At 8am Mira had her first kick off of the season with the “Fancy Blue Girls”. You might think that I would have had time to get a quick run in but it has been one thing after another the entire day. Knut also had his first outdoor soccer game of the season and while Freddie took the car me and Mira biked to her friend’s birthday party. I had a few errands to run at the mall so I biked over as fast as I could and in the mall I was running around getting more presents and trying to find a pair of black heels but it was impossible. With 10 minutes to go before I had to pick Mira up I hurried back on my bike. I feel a bit bummed that I didn’t run but I probably ended up biking for 20 odd minutes or so in a tank top and in my shorts so I did get some sun and I guess I just have to appreciate whatever exercise I got in today…Now I am getting ready to go downtown Chicago with the gals!

The love story continues…

Posted on April 26, 2013 by Malin

I am sitting on the deck sipping my afternoon coffee in the sun trying to ignore the leg pain that is slowly creeping up on me. I’m wondering how I am going to be able to walk in any kind of heels tomorrow when we are going down town for a girls night out.

Todays workout was all about the legs and we started off with 120 step up with a high knee to get the blood flowing before we brought out the weights. We were working with the TRX as well as we were using the machine and free weights and the first circuits we hit the backside really hard.

I hate doing weighted squats because my technique is far from good. I think it has to do with my calves because every time I’m practicing and doing it perfect I tilt backwards and I almost end up on my behind. I will say that mrsT is a great motivation to work legs with because even if she is very petit she is strong as an ox and the only thing I can do is try to keep up. She constantly raising the bar and I tell, you she squats heavy! So at the end of the second circuit after finishing the leg press, squat, walking lunges, kettlebell swing and leg extensions my legs wobbled when I once again walked over to the TRX for our last and final circuit.

And who would have thought that TRX would surprise once again and s**t it was hard but so much fun. We started with putting one foot through the loop and then we did “mountain climbers” sort of but the free leg is going up high while the restrained leg is going underneath you. Everything hurts… legs, abs, arms you name it… this most be my absolutely favorite TRX exercise ever!

After 15 reps we went into hip raises and squat jumps that completed this kick ass workout.

Now I am waiting for Freddie to come back from San Diego so we can celebrate our green card…Happy friday to your all!

I can run when I am happy too

Posted on April 25, 2013 by Malin

So last week I wrote about my awful experience trying to rebook my airfare to Sweden and I spoke to a horrible woman who thought she was god and wanted me to pay $300 in order to change my ticket. I don’t normally complain but for 300 bucks I put a letter together and sent it to someone at customer relations in Sweden and before lunch the following day my ticket was rebooked, they also arranged so the kids and my mom are flying together and no charge….That is what I call Customer Service, Thank you Scandinavian Airline!

So feeling like I won over the horrible woman I went to the Life Time Fitness and completed a 6 mile run in 46.02 a new personal best! I guess you can use negative as well as positive energy and turn it into to something constructive because I have 1 minute and 2 seconds to catch up before I reach one of my goals!

This is a love story….

Posted on April 24, 2013 by Malin

Today we completed an awesome workout over at Lifestyle Fitness that Jonathan had put together for us. Being somewhat sore on backside we decided to work upper body and first out was the abs and the TRX that turned into a beautiful love story.

First exercise we were putting the feet through the straps of the TRX, standing in a pushup position and piking the hips into the air.

Now this is not unmanageable the first 10 reps, it is the last 5 that will get you as you are not only feeling it in your abs but also in your shoulders and arms. This was just the first movement out of 4 consecutive exercises, the second one we stayed in the TRX, piked up and did push ups! Don’t say I know…both the abs and the arms are burning like they are on fire and them the goal is to touch your head to the floor…challenging…

After completed at least 10 push ups (I managed 12-14) we dropped straight into a plank, feet still in the TRX…and if you not feeling it at this point you must be the incredible Hulk or something not from this world! We stayed in plank for 30 seconds then we jumped up to our feet and finished out with 15 rows.

Coming into the third set my arms and shoulders really did hit failure, you know when your trainer say do as many as you can. You do what you’re told but yet you don’t because if you dig deep you have at least 3-4 reps left. Well, this time I didn’t because I ended up on my head, haha.

When our “warmup” was completed we moved on to lifting some weights and we started off with 20 pounds dumbbells rowing into a scull-crusher moved across the gym and did 10 heavy triceps pulldowns followed by 10 lightweight.

I did mentioned before that I have a goal of wanting to be able to do “real” pull-ups just like Linda Hamilton did in the Terminator 2. I’ve never been a big Terminator fan but wow that was something and I guess 22 years later!!! it stuck with me…i’m really starting to get old…haha. So anyhow I’m far from doing anything like it but I’ve promised myself to practice and Jonathan was kind enough to through the movement into the circuit together with triceps extension and weighted dips with legs on a bench.

The last 10-15 minutes we did rope intervals and at this point the only thing we could do was to put the head down and count the seconds until it was over…painful…

I loved this workout especially the crazy “warmup” because every time I do different movements or something I have not done in a while I chock the body. I believe that is when I also improve the most….so Thank you Jonathan and happy birthday!

I love it even if it turns me into a frog…

Posted on April 23, 2013 by Malin

One week ago my legs were light and I was running like I never done anything else, today on the other hand was a completely different story. I only had about 20 minutes before I was going to meet Rebecca for my thirds Pilates session and even though my legs felt like they were made out of rocks I push through my quick run and managed to squeeze in 3 miles in exactly 23 minutes.

Very sweaty I walked into the Pilates room exactly at 10 am, Rebecca was already there ready to pick up where we left off last week. Being new to this type of exercise it is very hard to explain what we were doing and for me it takes a lot of focus to concentrate on the breathing and it is really a luxury to have Rebecca there to coach me through the exercise.

It was only me today, so I got even more attention (L normally comes with me) and there was no room for cheating. I have to say some of the movements are both very hard and very challenging so even if my intention was not to “cheat” I ended up doing it anyway and as soon as I did Rebecca was there to correct me.

I do believe that I am fairly strong and although the resistance was not like doing a 120 pound deadlift it was really doing the trick in a totally different way and I am now officially hooked.

Being a former gymnast I was very agile but the more I have been lifting weights and since I started to run I have become stiff as an elephant. So the combination of working the muscle and actually stretching effectively hopefully will help me to get back the my former flexibility.