About Malin

I am documenting my journey to a stronger and healthier body and while a do it i'm having fun and still eating delicious food.

In a perfect world

Posted on May 6, 2015 by Malin

I think yesterday turned into a awesome day. As I mentioned before I need to take control back over my own situation. I cannot only do yoga although I love it and could not live without it. But I have to get back on the track, I need to start running and start lifting weights on a regular basis. As most people know it was “Cinco de mayo” yesterday and my 5th grader needed to bring guacamole to school for their celebration so we ended up leaving home super early. This totally work in my favor because I managed to get a 5k in before going into an awesome yoga class with the fabulous Jodi at Lifetime Fitness in Old Orchard…I truly felt like a million bucks and in an amazing mood me and Ms Mira was playing rockstars in the kitchen as we were making dinner.

This morning still on yesterdays high I went to work teaching a private class thinking I would kick some butt lifting a little heavier than I usually do afterwards but on my way into work I get a phone call that I was having a showing of our house in the afternoon. We just put our house on the market, yesterday to be exact and my plans went down the drain and instead of getting a good workout in I ended up going home and spending 3 hours prepping the house. It is almost like making dinner, you spending hours in the kitchen and you calling your family to the dinner table over and over again and when they finally get there the dinner is over in less than 15 minutes. Well, fingers crossed that the effort will pay off

An act of kindness

Posted on May 4, 2015 by Malin

Most mornings I read a precept to my kids and today it was about the act of kindness, so today we decided that all three of us (my husband is out of town) should to a kind deed to someone who least expect it and then over dinner we will share our experiences. I dropped them off to school wishing them a fantastic day and took off to teach my group fitness class and as soon as we were done I was ready to workout on my own. I was warming up on the stairmaster when one of the clients from another trainer came up and told me that his hamstrings were so tight that it gave him lower back issue. Without even thinking about this morning conversation we had in the kitchen I gave him some advise to get into the tight areas and what to think about. Then someone shouted across the room “you should charge him” and then it occurred to me that why would I not give him some advise when he is pain? I think in this “A-type” world we are living in, when at the most part it is all about ourselves it is important stop for a second and look around to see what I can do to make the day a little better for someone else.

Later this morning while walking Gary in the forest I stared humming “See all of my kindness, is taken for weakness”. Then it occurred to me that maybe kindness should be viewed as a sign of strength instead, when you have the courage to give a stranger a smile or when you talking the long walk in the forest that is kindness to oneself as well as to others.

“A single act of kindness throws out roots in all directions, and the roots will spring up and make new tees” – Father Faber

The only workout you regret is the one you did not do

Posted on May 2, 2015 by Malin

I was teaching a fitness class this morning and I was looking at the girls as they were super setting bench presses with pushups until they were shaking and thought to myself; “I wish I could have worked out with them”. The energy that they had was great and in a way the results and more often greater when you do workout in a group. Maybe not everyone will agree with me on this one but the benefits from a wellness, socially and for some the fitness results makes you feel better, you will more likely to feel accountable to work a little harder while you are having a good laugh at the same time.

So here I am now sitting and waiting for the rest of the family to get home from the soccer games the kids had this morning and hopefully I will have time to make a run in the forest before we hitting the streets in Chicago for a good night out with friends.

Do I need a title?

Posted on May 1, 2015 by Malin

Without any ulterior motive of inspiring and getting people moving and feeling better I want to write again, write just as it is, as a journal.

The winter has been way to long but finally it has come to an end and the spring is almost in full bloom. Another thing that is coming to an end is my yoga teaching training and to be perfectly honest I am glad it is. This morning I took Gary for a long walk through the forest and when I came home I continued meditating outside on the patio and I realized what is wrong. I have learned so much this past 8-9 months during the teacher training not only about yoga but also about myself but a lot of things that I do to make me feel balanced and good I have had to put on hold.

So starting in May it is time to bring balance back into my life and I do know that I get results when I put it out there in the universe.

Dear diary I have a confession to make…

Posted on June 18, 2014 by Malin

This year so far I have met so many new people who have touch me in so many different ways. Some I have lived near by for years, others I got to know better and some I have randomly met because our paths has crossed. What they all have in common is that they are all unique, I think if we are open to the fact we are all different from one another because of our upbringing, experience, religion or what ever it might we have one thing in common. We do all share that we are “peculiar” to one another and if you can embrace that and listen to their stories I think we become a happier person.

So one of my sweet, sweet Swedish friends and her family are moving back to Sweden so last night we had a girls night out and we had a blast. With great food and a lot of laughters the girls was ready for a sleep in this morning so we canceled this morning class which also meant a sleep in for me, yeah right!

Although I had the house to myself (I think for the first time ever) I still woke up bright and early and made it out for a 3 mile run just before the thunder rolled in over us. It was really humid and I had decided in my head not to go all out because I was going to an “invasion” yoga class afterwards but that was not happening. You know when you start and you feel pretty good and you push it, it is hard to stop! It was far from my greatest run but yet I fought all the way and as I walked trough the door the rain started pouring down as did the sweat at the back of my back.

I hurried to change clothes and ran off to the yoga studio for an 1 1/2 prep for handstands. I thought I knew how to get on to my hands but not so much, I guess because when my teacher Jodi Ryan told me what to do it totally made sense. She told me to lift my shoulders through the ribs and engage my core (she probably would describe it in a different way) it was like a “aha” moment and I became an addict. There you go, I am and addict! It is an amazing feeling when you figure out your body and you are able to take it to a new level, you just want more and more. So when I got home I was doing stuff around the house I kept on practicing handstand just so I could get that rush again. I guess this is what yoga does to you…haha. So to sum my day up I have had a great day and I am absolutely knackered and looking forward to get my family back!

Jodi and I playing around after the evening class…like i said I am an addict 😉

Did you dream about a burger?

Posted on June 17, 2014 by Malin

Whenever we are grilling burgers I always skip the bread as I am not really doing so good with it and t that’s ok but to be perfectly honest I do miss to be able to hold it and the texture of the bread. So I have finally been introduced to unmodified Potato Starch that apparently have been proven to improved insulin sensitivity, lower blood sugar levels, reduced appetite and various benefits for digestion just to mention a few. So I decided to try a recipe making burger buns and it was healthy and heavenly!

2 Eggs
1 pinch of salt
1/2 tablespoon unflavored coconut oil
1/2 dl water
1/2 dl coconut flour
0,5 dl unmodified potato starch
2 tablespoons psyllium husk
1 teaspoon baking powered
sesame seeds

How to:

Whisk the eggs until it’s fluffy. Add the coconut oil and the water and keep on wishing. Mix the rest of the ingredients and add to the eggs and keep on mixing. Let the “dough” rest for a few minutes before you wet your hands in water (so the dough don’t get stuck to your hands) and make small buns. Before placing in the over for 10 minutes at 300-350 F sprinkle sesame seed over them.

Patties

1 pound minced beef or your preferred protein

1 egg

garlic

oregano

Paprika powder

chili sauce

salt and pepper

chopped olives

Mix it all together and make patties, before placing them on the grill add your “grilling seasoning” and top off with your favorite toppings.

Kids were running wild while I made Low carb Chicken Burritos

Posted on June 12, 2014 by Malin

Freddie is out of town this week so it is just me and the kids finish this last week of school before the summer vacation kicks in. With no homework and mild summer afternoons the kids are running wild on the block just the way it should be when you are young.

So after I’ve manage to track them down (thank god for cell phones) we enjoyed some Chicken Burritos before it was time to call it a day.

Burrito Wrap (made 2 servings)

1 egg

2 tbs Psyllium Husk

1 deciliter Unmodified potato starch

1 deciliter milk

1 teaspoon baking powder

1/2 deciliter grated cheese

salt

Mix all the ingredients together and let it “rest” for 5-10 minutes so it becomes a thick paste before it is spread out on top of parchment paper and bake in the oven for 5-10 minutes at 350 F.

I used 2 chicken tender that I chopped into small pieces and marinated in a homemade taco rub….

a splash of Unflavored coconut Oil

Coriander

Cumin

Paprika powder

Oregano

Chopped garlic

Salt and pepper

…before I threw it on the grill

I am going to admit that I was a little lazy yesterday and had bought spicy guacamole from whole foods that I think is amazing that I added together with some spinach, cheese, cucumber, tomato and onion.

There is nothing wrong with quirky!

Posted on June 5, 2014 by Malin

It’s been a while since I did spinning but now when the “half” is over and done with I thought I’m going to change it up a bit to make it a bit easier on my body. So I with all this ambition that I was going to do great in this spinning class I entered into the room which was cold and dark and all of sudden all my motivation went out the window and all I wanted to do was to get out in the sun and lie by the pool.

But I pulled myself together and adjusted the bike to my liking as the instructor started with some light stretches before we got going. And as the first song was playing out load in the speakers this woman, slightly in front of me started cheering and clapping her hands and saying “I am Stephanie and I can do this, yay”. It was the most quirky moment I have ever experience in a dark room filled with strangers, that together was going the sweat their guts out for an hour. But you know what I used her energy and cranked the speed and resistance and gave everything I had as she kept on doing her “yays” throughout the class…so I guess there is nothing wrong with quirky 😉

After rain there is sunshine so lets make dinner outside!

Posted on June 4, 2014 by Malin

I think this is honestly the roughest winter I ever experienced, even for a swede! So when I woke up to a coldish gloomy day I never thought I would make dinner outside but I guess behind the clouds the sun is always lurking. So the I whipped the together some delicious beef patties filled with sundered tomatoes served with a basil and feta cheese spread.

I think Gary-Taser was the happiest of all not being stuck inside 😉

Beef Patties

1 pound of organic minced beef

1 chopped garlic clove

1-2 tablespoons of chopped sun dried tomatoes in oil

1/4 cup chopped basil

1 egg

salt and pepper

Mix everything together and make small patties ready to put on the grill

Grilled Vegetables

Asparagus

Mushrooms

Bell pepper

Red onion

Squash

Unflavored coconut oil

salt

I used whatever vegetables I had in the fridge and I am so happy that Heinen’s, our new grocery store has unflavored coconut oil as it is so good for you.

Basil and feta cheese Spread

1/2 cup sour cream or greek yogurt

1 Crushed Garlic clove

feta cheese (to you liking)

1/4 cup chopped basil

chopped sun dried tomatoes

salt and pepper

Mix everything together and store in a cool place until it is time to serve dinner and when you do…I guess the summer is back!

Hickory BBQ salmon with Horseradish infused vegetables

Posted on June 1, 2014 by Malin

This spring has been crazy hectic but yet full of fun and excitements but one thing that has been suffering is how I eat. I normally don’t eat anything with sugar or any vegetables that grows from under ground. The thing is that with all the guest we have had I have indulged in Swedish chocolate, homemade cinnamon rolls and much more that my body don’t do so well with (nor my weight). Anyhow now it’s time to clean up and get back on track so tonight I made an amazing salmon on the grill that for sure will enjoy more than once this summer.

Before I got started I soaked the hickory smoked wood chips in water and started the grill and was letting the chips get real hot so they would emit as much flavor as possible.

1 pound of salmon

salt and lemon pepper

Vegetables

Asparagus

Zucchini

Red onion

Red bell pepper

1 tablespoon of horseradish

2-3 tablespoons of butter.

Chop up the vegetables and melt the butter together with the horseradish and mix in a little salt and pepper. Brush the vegetables with the mix and grill together with the salmon.

Shrimp and fish roe farrago

1/2-1 cup of sour cream

1 crushed garlic clove

Dill

Fish Roe (I get this at my local sushi joint)

10-15 Shrimps

1 Red chili

Salt and white pepper

Mix all the ingredients together and let it “rest” in the fridge for half hour to an hour…Enjoy