Peanut-Butter Granola

It’s always exciting to try new granola recipes and this is the most recent one I mixed together. It might seem a little weird with the ingredients, but it was deliciuos! 

What you need is (I did double of these on one tray and worked perfectly): 

  • 2 dl gluten free oats 
  • 3 tablespoons natural peanut-butter
  • 2 tablespoons raw honey
  • 2 dl chopped nuts (I had walnuts, almonds and cashews)
  • 1 dl seeds (I had sunflower and pumpkin)
  • A sprinkle of sea salt (I excluded this because my peanut-butter already have a good amount of salt)

-> If needed melt the peanut-butter and the honey in the microwave. Mix all the ingredients in a bowl and then pour over on a baking paper on a tray. Put in the oven for 10-15 minutes on 150 degrees C. Keep an eye on the granola and stir in half time so it does not burn! 

I eat my granola with quark and cottage cheese or your as part of my toppings to whatever I usually eat for breakfast! 

This granola is 100% gluten free and dairy free. And if you want it paleo-friendly you can just change the peanut-butter to almond butter or any other nut butter!!

  

Coconut Oil Benefits

Something I use daily when cooking or baking is coconut oil, and it is actually seen as a “superfood”. There are multiple benefits and reasons to why you should include coconut oil in your diet. About 2-3 tablespoons it the perfect amount to help your body to function properly!

Here are 10 health benefits I found on this website:

  1. Coconut oil contains a unique combination of fatty acids with powerful medicinal properties.
  2. Populations that eat A LOT of coconut are among the healthiest people on the planet.
  3. It increases your energy expenditure, helping you to burn more fat.
  4. It includes Lauric acid, which can kill bacteria, viruses, and fungi, helping to stave off infections.
  5. It decreases your hunger and makes you eat less without even knowing it.
  6. The fatty acids turn into Ketones, which can reduce Seizures.
  7. It can improve cholesterol levels, and may lower your risk for heart disease.
  8. It can protect hair against damage, moisturize skin, and function as sunscreen.
  9. The fatty acids in coconut oil can boost brain functions.
  10. It can help you lose the dangerous fat in your abdominal cavity.

If you click on the link above, you can get deeper information about any of these steps. I am also a big fan of the Swedish website “Under vårt tak”, which is an website about the paleo lifestyle, and they post, among much other, a bunch of good recipes including coconut oil. Check it out HERE.

This is the brand of the coconut oil I’m using, I really like it because it’s also organic.

Morning run!

First time in 6 months that I ran 10km! There is almost no better feeling than finishing up a nice run. Especially a morning run like this in the sun rise! At some points during the run it was mentally tough and I had thoughts about stopping and walk just because I’m not mentally used to run anymore. I have to get back into it. It’s like so many other things, a habit. The more you do it, the more comfortable and easier it will get mentally. I am happy I pushed through and my foot felt good during the whole run! I just hope it will stay good throughout the day, because sometimes the pain comes after the activity and not during.

After the run I rewarded myself with a BIG BREAKFAST. I prepared a chia-pudding with cinnamon and ginger bread spice last night, so this morning it was just to take it out, stir and then add my massive mountain of delicious toppings haha. Don’t know if there is anyone who has as much toppings as I do? But I just love it 🙂

Here is the recipe for the chia-pudding:

  • 2 dl almond milk
  • 3.5 tablespoons chia seeds
  • 1 teaspoon cinnamon
  • 1 teaspoon ginger bread spice

-> Put all the ingredients in a jar and stir well. Put the lid on and put in the fridge over night. The next morning, take it out, stir and pour over to a bowl. Add all the toppings and enjoy!

My toppings today: natural quark (Fage), cottage cheese, pumpkin seeds, raw walnuts, roasted almonds, goji-berries, mulberries, golden-berries, coconut flakes, roasted sunflower seeds, chopped kiwi, mixed berries, almond butter.

This breakfast is all gluten free and it’s also dairy free and paleo-friendly if you just exclude the quark and cottage cheese as toppings!

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Green Smoothie

It has actually been a while since I made a smoothie, especially a green smoothie. If it’s something (other than coffein) that I really feel boost your energy level and mood it’s some kind of green smoothie/shot. 

There are hundreds of ways you can make a good and nutritious green smoothie, but I try to always include a green powder to get a lot of essential vitamins and minerals. 

Today this is what I put in my blender: 

  • 3 dl almond milk
  • 1 banana
  • 1 kiwi
  • Juice from 1/2 lime
  • 1 handful of fresh spinach
  • 1 scoop of green powder (I use Perfect Food Raw) 

This smoothie is all gluten free, dairyfree and paleo-friendly. 

   

 

Gotta love food-selfies ☺️

Biceps/Triceps + Good Balance!

Had a great biceps/triceps session! How amazing is the feeling when the weights you usually struggle with suddenly feels easy to lift!!? Guess someone is gaining some muscle mass here! Today’s workout looked like this:

  • DB alternating Hammer curls super set with DB Tricep kickbacks
  • DB alternating Biceps curls superset with DB Overhead press
  • Cable Biceps Curls superset with Cable Rope Overhead press 
  • DB Biceps Curls superset with Cable Tricep push down 

I did 4 sets of each exercise and about 10-15 reps on each set! 

Another great thing that happened the other day was that I got my new Good Balance Energy bracelet! Since I love the ones I already had I ordered a “Shamballa Black/Black+” and I already love it! Maybe that’s what made my workout so awesome today? Who knows:) 

“Strive for progress not perfection”

If you want your own Good Balance energy bracelet you can get 10% off with the promo code “sofiahager” when you order online! Don’t miss out on this chance, I really feel like my bracelets help me to recover faster, reduce my stress level, sleep better and most important of all makes me focus just a little bit better, which I really need now at the end of my college career! 

   

And the bracelets don’t only work well they look really good too! Here is the link to their website: www.goodbalance.com and they ship for free worldwide! 

Why Athletes are the Best Employees

Even though most athletes do not have a long list of ex-jobs and experience in specific business fields it’s important to consider what they have been through during their athletic career, which in many cases can be even more valuable than a job listed on your resume.

Even if the athletes do not have many skills or experiences listen on paper (on their resume) they probably still have more familiarity on how to handle and go about many common business challenges and situations that might arise in a competitive surrounding or at a company.

I have thought about multiple aspects where athletes might be just as good or even outperform “normal” non-athletes when being in the business world:

  1. Athletes are achievement oriented. To say at least.. Most athletes in college started playing their sport at a very young age. They have learned how to focus and exclude external forces to win. It’s the same in the business world: it’s important to being able to focus with a lot of noise around and on your specific task.
  2. College athletes are resilient. To get to this level in their sport they have most likely fallen more time than they have won. But they always get back up to keep working towards their goals and improve what needs to improve for next time. Athletes never want to let down their coach or team. In the business world this is an essential skill: to always keep working toward your goals no matter what and never wanting to disappoint employees or the boss.
  3. Athletes are strong communicators. Athletes have had a relationship with either a coach, a team, or both and know how to react and accept both negative and positive feedback and also how to provide feedback for others. In the business world, the aspect of being able to handle constructive criticism is gold worth!
  4. Athletes manage time well and are used to work under pressure. Student-athletes have to figure out how to get everything to work with classes, homework, practices, team activities, travels, missed information, social life, and more. And do I even have to say why good time management is essential in the business world? Also, athletes are put under a lot of pressure for handling school together with their sport. Being able to come out successful in both is impressing!
  5. They are team- oriented as well as comfortable with working alone. Athletes are used to having a set goal and work together with their team to reach there. Athletes do also have individual goals they have to work on on their own. Being a good team player but at the same time work well alone is very valuable at any job today.
  6. Athletes strive for balance. Athletes know the importance of good nutrition and sleep. They know what is essential for a winning concept in the long run.

There are multiple more aspects of all the hidden important business skills athletes have but I have to stop at some point..

With all this in mind, remember how good business people most athletes actually can be even without a great resume, and if they do have some working experience as well… Well isn’t that like the icing on the cake! 

I got some of my information from HERE and HERE.

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Taste Guru Box!

Got this months Taste Guru box in the mail today! Always curious to see what kind of gluten free goodies to find in it! This time I got: 

  • Modern Table Meal Kit (gluten free pasta with herbs and sauce included!)
  • Gluten Free Bar 
  • Bio Coffee (alkaline coffee, not acidic as normal coffee!)
  • Tree Hugger Gum
  • Namaste Pizza Crust Mix 
  • Matt’s Munchies Fruit Snacks 
  • Zouq Foods Curry Crunch Snack

A lot of variety in this months box! As you understand everything is gluten free! I’m most excited to try the gluten free pasta and the curry crunch snack! I will let you know when I have tried them out!! 

Get your own monthly box or enter the competition on their website to win one HERE! <–