Stephanie Andersson

... I look at fat people and forget about it.


It really works!

I forgot how awesome a diet coke tastes! I used to drink them alot but stopped for some reason. It's obviously not super healthy, though I think it's alot better than regular coke with sugar. Who needs that much sugar? I bought a few today because I want to cut my cravings. Some say that diet coke (or any artificial sugar) starts cravings. I disagree. They do help me! I will not have as much carbs today as usual because I feel like a balloon like I said in my previous post. I guess it's because I'm leaving tonight and some higher power wants to piss me off by making me look and feel like this. I'm going to win this and leave the balloon look behind!



Does diet coke cut your cravings or do you crave more?

Aliana in Happy day!:

Hey beautiful. I love your blog and I admire you and your strength, you've achieved alot during this last year and I've followed your blog for over a year.

I have just one question.. I decided to really loose weight now, so these last couple of days I've really tried to eat healthy and I've taken like 2-3 powerwalks every day. But then today I got really upset over something and I ran to the store and bought a M&M bag and .. I'm ashamed to say it ... I ate it all up. The whole bag... So now I feel like a big failure, and I feel worthless, cause this is how it goes every single time I try to loose weight... How do I get back on track, and STAY on that track?

I hope to get an answer soon. Keep up the good work Stephanie! Kisses Aliana

Hi Aliana,
This is something I hear often, it has also happened to me several times when I tried losing weight in my teens.
I have no idea what you eat when you diet, therefor it's hard for me to help you with this. If you eat balanced meals, protein, carbs and fat, you wont be as tempted to eat something sugary, or in this situation, comforting.

However, if you do eat balanced, eat enough calories for your body and brain to function, then this is something that's going on inside of you. Why did you get upset? How did this happen? How were you feeling before and after? Hungry? Full?

You are not alone. Many of us are brought up with food as something that is supposed to give us pleasure. Something that will make us happy and sociable. Let me give you a personal example. I've been brought up with food all around me all the time. I could have whatever I wanted, whenever. Though I didn't always want cakes or candy. It was given to me and I gladly ate it. Whenever I got upset for something, food was given to me to calm me down. When I was happy, there food was again. When my relatives and I got together, there was tons of food which we had to eat up, wheater we wanted or not. After these "bingeing parties" if I may call them so, we all felt numb but happy because we were together. So, what I want to say is that what we put inside of us is sometimes in the reason to achieve this drug like state.

You got upset about something and wanted to numb the feeling. I bet you felt fine after eating some chocolate candy, but how did you feel after? Bet you weren't numb... Bet you got even more upset. Now you were upset at yourself for doing what you did, right?

This is something we must "rehab" away, learn to get rid of. I know like sometimes some might be happy and think "Ah, what difference does it make if I eat some crap now? I feel good!". And then....? If you're on a diet, fighting for a goal. Don't let your inner feelings ruin it. Turn them around and let them motivate you instead.

Let me give you another example of what I do;
I am only human so I'm not constantly happy which I bet you all think. Some days I just want to hide under the covers with a huge pint of ice cream. Before I go to the store and get one, I go through these steps, I ask myself:

• Why do I feel like having chocolate/candy/ice cream etc? Do take time and think about this. Try to find a serious reason for it.
• Why should I let the situation that made me upset control what I eat? I have the control!
• What can I do to feel better besides numbing myself with legal drugs? (food)
• What things in my life makes me happy that I can do instead? For me it's listening to music, taking a walk, singing, dancing (Doesn't matter that I suck, it still makes me happy).

You first have to deal with the reason for what you're feeling. Fix it and move on with your healthy lifestyle.
Once in a while it's fine to have some candy or whatever you want. Though you have to make sure it's because you want it, not because of something that happened, good or bad.

When this happens, take a look at yourself in the mirror with a big smile, tell you're self that you're way too awesome to get in a self-destructive behavior! You have the control!

(My favorites! One third of what I have, the others are hidden in the pantry)

I love tea! I believe I drink 3-5 cups a day! I drink coffee like once a month. Tea every day! It's good for you :)
I'm on my second one now... mmmm.....

Hot drinks can curb your appetite. So have a cup if you have to deal with some unwanted hunger during a diet. (No sugar or milk added, obviously!)

As you requested, here's my lunch!



As you can see, it's a huge meal but does only contain 500 calories. It doesn't take long to make, it tastes good, it's "clean", healthy and will leave you feeling awesome! You know like normally after a huge meal you'll just feel tired and want to rest, not after this. Your body will thank you for the nurture by giving you energy.

So, let me give you the numbers:
175 g canned tuna (be careful when you open it, otherwise you'll have "tunajuice" all over yourself like I had, then you'll scream EEEEEEUWWWWW all the way to the shower)
70 g brown rice
60 g iceberg lettuce
60 g cucumber
20 g red onion
30 g white wine vinegar (love, love, LOVE this!)
6 g oliveoil

500 very healthy calories!

Imagine eating this 4 times daily to reach an "average female" calorie intake. You wouldn't be able to eat that much, your stomach would explode. That's the secret to becoming thin and STAYING THIN!

Before I post you my lunch I want to give you an AWESOME tip! There is a seed called "Psyllium". When this seed gets in contact with liquid, they expand and create a gel-like shell around them. If you mix one tablespoon psyllium seeds in a glass of water before your meals and drink it you'll feel A LOT fuller and wont eat as much. They are also great if you're constipated. Another great thing is that they do not contain any calories at all because they can not be absorbed by the small intestine.

 

Don't forget to eat though! :)

6 am, still awake! I have 3 hours and 30 minutes of sleep ahead of me before I need to be up! I'm also getting damn hungry. My stomach wants breakfast... haha... it has to wait 6 more hours. Hmm typing that made me even hungrier.

So another tip to you, don't focus on hunger, it will grow bigger!

Are you getting ready for beach 2011? Start now and you'll look great in your bikini.

Send me a mail and I'll give you a personalized food plan and coach you to your killer body!

stephanieandersson@hotmail.com

Powerwalk done. I'm listening to some music, drinking a glass of B vitamin to start my day!

The B vitamins may be necessary in order to:

• Support and increase the rate of metabolism
• Maintain healthy skin and muscle tone
• Enhance immune and nervous system function
• Promote cell growth and division, including that of the red blood cells that help prevent anemia
• Reduce the risk of pancreatic cancer - one of the most lethal forms of cancer - when consumed in food, but not when ingested in vitamin tablet form.

All B vitamins are water-soluble, and are dispersed throughout the body. Most of the B vitamins must be replenished regularly, since any excess is excreted in the urine.

Time for breakfast!

Sometime last night I must have been sleepwalking. I woke up and saw the peel of an avocado and felt the taste of it in my mouth. Ehh...?

I get weird cravings like every two weeks. The previous one was red onion, cucumber right before that and now it's avocado. I can eat this craving-foods every day, loving every single bite. So why not dedicate this post to the avocado since I eat it in my sleep? Haha...

Avocado is a fruit, it's kinda high in calories since it's fatty. Per 100 g an avocado has 168 calories. I however believe it's a miracle fruit!

"Contrary to popular assumptions, the avocado can be a helpful part of a successful weight-management program. It brings several advantages.

Its monounsaturated fat speeds up the basal metabolic rate, as compared with saturated fat.

Its high fat content gives a quicker feeling of satiation ("fullness"), thus helping to reduce overeating.

Its high fat content makes an overall sound diet more palatable, reducing the temptation to binge on foods high in sugars or saturated fats.

Its rich supply of vitamins and minerals also makes the diet more wholesome and satisfying and thus more conducive to overall health and to moderation in consumption."

http://www.regenerativenutrition.com/content.asp?id=443

The omega-3 fatty acids in avocado helps prevent wrinkles, helps improve your brain capacity and creates a beautiful skin. Due to vitamin E, your skin will feel soft and healthy, also leaving your hair shiny and gorgeous.
Avocado has many more health benefits, so why not include it in your diet?

I love avocado! ♥



I will probably eat one or two today so I'll show you what to do with it...

(I'll answer all of your comments right after my powerwalk)

The chrome tabs should work for you. However, your diet will affect your blood sugar and sometimes you can feel the sugar cravings anyway. Something I used to do when I was fasting was sipping on a small glass of orange juice. The juice contains sugar, though hasn't got as much calories as regular sugar. Pour a small glass of orange juice when you feel you can't fight the sugar cravings. The sour with the sweet will most definitely curb the craving.



The juice should be without any added sugar. Read the labels.

Good luck guys :) I'll give you another tip how to fight the cravings mentally.

I know that you all have been in a sugar-craving-situation. You might be on a diet and feel that you just have to eat some sugar. No, you don't have to eat sugar. You wont die if you don't eat sugar. In fact, you'll only feel better if you withstand the urge to get your fix. So, how can you get rid of this addiction? I'm going to give you a few tips that might help you.

First one is a pill. I decided to give this one to you first because it's a pill that should be taken in the morning, in a purpose of lowering the risk for cravings. It is called chrome/chromium.

Chromium plays a role in the metabolism of glucose, and is necessary for energy production. Since this mineral assists in the production of insulin, it helps to stabilize blood sugar levels and can be beneficial both for people with hypoglycemia and diabetes. It is also critical to the synthesis of cholesterol, fats, and proteins.*

I really don't have any sugar cravings at all because of this pill! I've been a serious sugar junkie once, not anymore.


The first one is the one I'm taking now. The second one is always sold out, though just as good as the other one. Find it at a "Life" store in Sweden for 69 SEK / 145 SEK.





* http://www.healthandfitness.com/reviews/supplements/chromium.asp

I didn't know how full I was of toxins until I came back from Paris. It's 2 am, I'm in my couch feeling like crap! I feel like I have a fever and a headache from hell! I am never ill, never. So I know why I feel this way, it's because I'm detoxing. Since I am a health freak, love to learn about everything in health and finding new products. So, in Paris, I found a detox drink that was supposed to be similar to one I used before which I got in Sweden. My God this really works! I have never responded this way before to a detox, and I've been through several. Uh, I feel so bad that I don't even have the energy to go up and take a picture of it. If I survive the night, I'll give it to you in the morning!

Oh I found it... Lucky me that didn't have to get up.



It is also supposed to prevent water retention. Ha, no wonder I'm in the restroom many times a day. If you want to do a detox like this, drink lots of water! Dehydration is very serious and can lead to death!

After a few hours of trying to upload one picture, I can give you my breakfast.
100 g of oatmeal
33 g vanilla protein powder
= YUM! 500 calories

The seeds that are sprinkled over the oatmeal is psyllium. This is a seed that will expand when it gets mixed with fluid, so you'll feel full without some unnecessary calories. This is a seed that can't be digested, therefor it will go undigested through your intestine and out again. Great, right? :)

This will keep you full for a veeeeeeery long time!

 

"Psyllium seed husks also known as ispaghula, isabgol, or simply as psyllium, are portions of the seeds of the plant Plantago ovata, (genus Plantago), a native of India and Pakistan. They are soluble in water, expanding and becoming mucilaginous when wet.

Psyllium seed husks are indigestible in human beings and are often used as a source of dietary fiber. They are used to relieve constipation, irritable bowel syndrome, diverticular disease, and diarrhea. They are also used as a regular dietary supplement to improve and maintain regular GI transit. The inert bulk of the husks helps provide a constant volume of solid material irrespective of other aspects of the diet or any disease condition of the gut. Some recent research is also showing them to be promising in lowering cholesterol and controlling diabetes.^[1]

Other uses include gluten-free baking, where ground psyllium seed husks bind moisture and help make the bread less crumbly.

The husks are used whole in their natural state, or dried and chopped or powdered for easier consumption. In either of these forms, one takes them by mixing them with water or another fluid. Sometimes they are combined with clay as a detoxification drink. ("Questionable Cancer Therapies", Barrie R Cassileth, PhD)^[2] They are also available in capsules. Over-the-counter laxatives and fiber supplements such as Metamucil, Colon Cleanse, Serutan, Fybogel, Bonvit, and Effersyllium have psyllium husks as their main ingredient. They may be combined with other ingredients (e.g., Blackstrap molasses is sometimes used with psyllium seed husks for its high mineral and vitamin content, as well as being an excellent carrier). A typical dose is one to three teaspoons per glass of water. Psyllium seeds can be used for the same purpose at a lower cost."*

* http://en.wikipedia.org/wiki/Psyllium_seed_husks

Om man som jag har som mål att få en kropp som du har (är grymt imponerad!), hur mycker styrka respektive kondition bör man träna för att få bäst resultat? Och är det en bra idé att endast äta kolhydrater i form av fullkornsris och -pasta de dagar man konditionstränar? Har nämligen läst att man behöver äta kolhydrater när man konditionstränar, stämmer detta?

(If, like me, the goal is to get a body like you (I'm very impressed!), How much strength and cardio should I do to get the best results? And is it a good idea to only eat carbohydrates in the form of whole grain rice and pasta during days I do cardio? I've read that you need to eat carbs when you do cardio, is this true?)

Hi Anna,

Thank you!
To lose weight and tone your body, you need to be on a calorie deficit so that your body burns fat. If you do intense cardio workout such as running etc, you need to eat carbs! Otherwise your body will burn muscle mass. After your cardio workout, you need to eat carbs that your body can use right away, think sugar! So after your workout, you could eat white bread, white pasta, candy, dried fruits etc. Something that is high in carbs and low in fat. Why? Because your body needs to recover and the carbs will go straight into your muscle and get burned there. If you don't eat carbs right after, you'll eat your own muscle. Though during meals, you should eat healthier carbs, such as you suggested, whole grain pasta/bread/rice. Potatoes are also a good source of carbs, which only contains 76 calories per 100 grams. Pasta is around 320-360 calories per 100 g. If you eat too much white pasta/bread/rice (or don't work out), your body will produce insulin, which will store fat!

 

Don't skip carbs! You need them for your brain to function properly! Chose the heatlhy option :)

I love Dalblads bars! They taste great! My favorite is the gingerbread flavor, which was sold out today. So I got another favorite, which is blueberry and vanilla. this one is only 147 calories per bar (55 g). The other one I got is called fudge crisp. Never tried it before and feel like eating it right now... though I have to wait until next snack time.

Just made myself a cup of green tea and will now answer more of your questions.

Hur fixar du håret? Med vilka produkter? Sjukt snyggt!! Plus, bästa rumpträningen?

(Your best hair products + best exercise for your glutes)

 

Hi Livi!

Beautiful hair.
I use Joico K-pak shampo and conditioner. I use to have seriously damaged hair but Joico took care of that! I also love Lee Staffords heat protector. It leaves your hair silky and straight. Never use a straightener or blow dryer without a heat protector! It burns your hair.

I will give you a tutorial of how I do my hair soon.

Create a killer but!
Often you might find some workouts online that promises a killer but "without the effort". Those never work! To get a really hot behind, you need to go to the gym and do some tough resistance training. The results will come very soon.

My but, which I think is just perfect the way it is!

 

 

YES! It is "pasta". But not just any pasta. This is a PROTEIN PASTA! Yes, that's right!
After work, I was going to buy some apples but then I found this and just HAD TO TRY! I bought 4 boxes haha. That's how excited I was. So how did it taste? It tastes like pasta cooked until "al dente" thumbs up! How do I feel now? GREAT! My blood sugar levels are the same, not like after you eat regular pasta. You know when you feel like falling into a food coma? Not with this! Totally guilt free!

Low Carb pasta - 100 g (uncooked)
350 calories
60.9 g protein (!!!!!!!!)
13.7 g carbohydrates
3 g fat

I LOVE YOU LOW CARB PASTA! Where have you been all my life? We finally found each other ♥

"Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. The Yi people of China consume a diet high in buckwheat (100 grams per day, about 3.5 ounces). When researchers tested blood lipids of 805 Yi Chinese, they found that buckwheat intake was associated with lower total serum cholesterol, lower low-density lipoprotein cholesterol (LDL-the form linked to cardiovascular disease), and a high ratio of HDL (health-promoting cholesterol) to total cholesterol.

Buckwheat's beneficial effects are due in part to its rich supply of flavonoids, particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. (This can also make you feel happier /My own words) Buckwheat's lipid-lowering activity is largely due to rutin and other flavonoid compounds. These compounds help maintain blood flow, keep platelets from clotting excessively (platelets are compounds in blood that, when triggered, clump together, thus preventing excessive blood loss, and protect LDL from free radical oxidation into potentially harmful cholesterol oxides. All these actions help to protect against heart disease.

Buckwheat also contains almost 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure-the perfect combination for a healthy cardiovascular system."

Source http://www.whfoods.com/genpage.php?tname=foodspice&dbid=11

 

 

Svenska - Bovete

Who wakes up at 6:45 to do laundry? I do! Uh, I'd rather sleep but you have to do boring stuff do. My weight has stayed the same for two days, this does not mean that I'm not burning fat. I'm burning fat as I type, it's just that my muscle is staying and I become smaller but will only notice this in the mirror and if I start using a measuring tape. That will be started tomorrow! I am going to wait for the first machine to be done, then I'll go out for a powerwalk!

Often when we're bored or tired, we reach for some snacks to keep ourselves busy. I finished my last meal but feel like I could have more. So what to do? This is what I do!

• I open my favorite playlist on Spotify, listen to some music that takes my thoughts away from food. This is the number one thing that works for me!
• Drink water. It will keep you feeling full and will keep you busy in the bathroom ;)
• Make a list of stuff you have to do, and do them one by one.
• Call someone!
• Read through my blog for more motivation (Great tip!)
• Take a hot shower! When you're warm, you'll be less likely to feel the need to eat or snack. And you'll be clean!
• Dream about how you want to look. Think about that every step you take towards your goal, is a step closer. If you mess it up tonight, you'll take one step back.
• Think about this, do you want to LOVE how your body looks, or do you want to snack right now and ruin what could be a dream come true?

At this very moment, I'm dealing with it by listening to music (and blogging obviously).

Sometimes when you are one a diet, you'll be tired. This is very normal because you're on a calorie deficit. You wont get all the energy you need from food, so your body needs to take from your stored fat, this takes energy! The fatigue often takes place early in the diet, you might feel that you want to stop, rest or maybe eat something calorie dence. Don't quit your diet! I'm not a coffee lover, so I'm never leaving my apartment without my caffeine pills. I take one when I feel like my energy is dropping, because I know that I will want to reach for some food like an quick fix. If you do that, you'll only feel even more tired. I take one in the morning, one with lunch, one in the afternoon. Though never 6 hours before bedtime! If I do, I can't sleep.

If you like coffee, then have it black. Coffee has some powerful antioxidants which you know is good for you. However, don't go nuts and pop too many pills, that is NOT good for you! Very important!

If you live in Sweden, you can find them at the pharmacy for like 40 SEK. That's where I got mine.

I used to have cellulite on my thighs. I believe that every female gets these in their life. But it can also be created due to a bad diet with unhealthy fat, or a lack of fat. This is a true story guys, I got rid of almost every single cellulite when I started taking Omega-3 fatty acids!


Your skin will improve, your hair will look better because inside of you will be healthy!
Beauty comes from within, I swear on my life by that!

I can honestly say that this is a miracle pill!

This is, by far, the best tasting proteinshake I've ever tried. I first tried it after a work out and I fell in love! It tastes like ice cream / vanilla custard. It comes in chocolate, strawberry and cappuccino flavor, but vanilla rules! I'm a sucker for everything that tastes like vanilla. I don't know where you can get them abroad, but if you live in Sweden, you might find it at your gym or at MAXI where they cost 19 kr (2 dollars) Quite expensive for a drink, but it's worth it, I promise!


This is another favorite I have. However, I have only seen it in the US. I used to buy them at Duane Reade in Manhattan. Can't remember the exact price, I guess it was 3-4 dollars. (Everything is expensive in Manhattan)
I obviously only bought vanilla :) If you've seen this in Sweden, please let me know! I might go back to NYC soon, so I'll stock up on them.



The best protein powder is most definitely this one. It is insanely expensive compared to other brands. I've tried strawberry, chocolate and vanilla. The vanilla flavor taste just as great as the two above. I guess the prices for this brand is 150-200 kr for the smallest one all the way up to over 1000 kr. I've got a big ass one at home which is almost empty. I think I paid 1200 kr for it. You can find it at health stores such as Life.

So, how do I handle cravings?
1. Welcome the cravings. Tell them that it's okay for them to be there.
2. This might sound weird but it works... Talk to your cravings, ask them "Why do you want ice cream so badly?" Do you get an answer? Are you tired - have a nap or a cup of coffee. Are you bored - keep yourself busy, do the dished, start cleaning, go for a walk, read a book... Find things that will keep you busy and that will take your thoughts away from the cravings.
3. Think about why you want to stick to your plan. Become more healthy? Become slimmer? Don't ruin all the work you've put in to it.
4. Drink a hot cup of tea. When your liver becomes warmer, you wont crave as much.
5. Put on your favorite CD, dance and laugh!
6. Fill your mind with positive thoughts! Right now I'm looking out the window, thinking about how wonderful it will be in a few minutes when it's time for my pw. How great I feel after, how beautiful it is when the sun is shining and so on...
7. Take a hot shower! This works kinda in the same way as with the tea in #4. Keep yourself warm.
8. Are you drinking enough water? Dehydration can cause cravings. You might mistaken it for hunger. Drink a glass of water!
9. Call a friend and chat about everything.
10. Write your feelings down on a piece of paper, let me give you an example:
"I really want to go to the store and buy a big bag of candy"
But what it really means is
"I'm bored, feel cold, don't have much energy"
What can we do about that? I know that I have to keep myself busy, I have to move around to get warm and if I do this, I will be energized = POWERWALK!
So instead of consuming 1000 calories (which I would if I went and bought candy), I'll burn 250 cals on a powerwalk and be proud of myself for managing my cravings.

I bet you know what I'll do now :) Time to get out in the sun!

Instead of drinking liquid sugar that most fruit juices are, boost yourself with a bomb of antioxidants and vitamins! You can really feel the goodness in every sip. Enjoy, you're now ready for your day!