The morning walk routine

Yesterday was school start. A new start for my daily walk routine. I kind of lost it during vacation. Before the summer I aimed at 8000-10'000 steps/day and it might sound easy but the fact is I don't move around that much if I don't make an effort to do so. Have you ever checked how many steps you take on an average day? I should add, I don't have a dog. I think life looks different for most dog walkers. I might be wrong, but when you have a dog you have to walk the dog at least a couple of times a day. I would love to have a dog one day.

When I worked in customer service and had old ladies and gentlemen on the line chatting along (I enjoyed those conversations so much) each and everyone said the key to a long life is walking at least an hour a day. There was Bertil who was 92 and Alma 86, Ingmar 81, Gertrud 87... all of them said that they walk daily to stay healthy and fit. Those conversations has stayed in the back of my head and I'm trying really hard to set a walking routine for myself. A routine I hope will stay with me for as long as I live and a routine that helps me live a long and healthy life.

While my children set themselves ready for school yesterday morning, I set myself ready for a morning walk. Nelly Bo was the first child out the door at 7am to meet her new adventure: Gymnasium (equivalent to high school). Next child to leave the house half an hour later was Luca Bo (who has grown not less than 3 centimeters and 2 shoe sizes over the summer!!!) and then there were me and Emmy Bo hand in hand marching off to the local school in the village. It is her last year here. 8th grade. Maybe it will also be the last year of holding hands... Time will tell. Next year all my children will commute to schools further away.

Life goes on. Children grow up. Seasons change. Hand holding stops... Maybe... My morning walks helps me deal with all random challenges life is full of. They help me appreciate nature and all the things I have been given. To see the beauty right here and now. Not take things for granted. Reflect. Make decisions. Calm myself. Find balance in it all.

My first long morning walk of this "new start of the year" was absolutely lovely, and the funny thing was that when I walked there through the woods and along the fields I wondered to myself: "Why did it take me so long to get out here again?".

I love my walks. They allow me to take deep breaths of crisp air, they help me clear my head from clutter, they make me move my stiff joints and muscles. Oil the machinery. And when I return back home I'm full of ideas, energy and motivation to take on the day, new projects and everything else.

I'm gonna try really, really hard to stick to this routine this time. It is all about getting out the door... Trainers on. "Just get out the door every day Annette, and you will live happily ever after!" I tell myself. And with that I sign off for today. It is time to leave the house hand in hand with Emmy Bo. It is time for my morning walk. Day 2 of many morning walks to come. Do you want to Come Walk With Me?

Come Walk With Me!
Once I had a walking club here on the blog. It helped me in a time when I was burnt out and stuck in a constant blues. It picked me up, kept me fit and made me come back to see the light and find balance in the chaos I found myself in. Click on the Come Walk With Me icon to get walk inspired. Set a routine that fits you and the life you live. It is never to late.
Walking is something you can do anytime, anywhere and however long or short you want.
Every step counts. Even small ones. Regularity is the key. 

Kärlek
Annette

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My Monday...

Today I woke up at 6am but was to lazy to get up. I stayed in bed until the alarm went off at 6.30am. I could hear Luca Bo get up just after 6am, he likes to have some time on his own downstairs before the rest of us appear.

We all had breakfast, tea with milk and sugar, 2 slices of pumpernickel bread with boiled egg on one and cheese and cucumber on the other for me. At 7.35am all kids had left and I watched 20 minutes of CNN News.

I dressed for the gym, got outside to water the plants and folded a load of laundry. Packed a change of clothes to be ready for the car inspection after gym class.

Cross Fit was a bit of a challenge as my lower back is acting up a bit again. I followed the WOD (workout of the day) but with gentleness and careful attention to technique. Light weights. I don;t need heavy weights. I just need to do the exercises. Move muscles I normally don't move. It felt great afterwards. The Bear crawl almost killed me and I'm sure my shoulders and hips will be sore tomorrow. It's worth it. When  would I otherwise move those muscles???

The sun was shining and the air was warm, still I dressed in jeans with a linen blouse. I'm so excited as I discovered I could actually button up my old vintage (thrift shopped) Levi's without using the elastic band on the button, which I've used for the last year or so. You see, I've been food aware for a while - no diet - just aware of what, when and why I eat, and to my delight this challenge is reducing my waist line slowly. Happy me. Well done me for being so kind to myself without throwing myself into a diet that won't hold, restrictions I can't keep and rules I can't follow. I'm doing really really well. I feel great.

The visit to the car inspection went all well, and before heading back home I went to do some grocery shopping, being aware of what I put in my trolley and only buying the items on my list. I payed a third less of what I usually pay when I just mindlessly throw things in my cart. This awareness thing is not only about eating, it is also about purchases, choices, doings. Do I really need this? How much does this cost? Is there a less expensive alternative...

Back home I sat myself outside on my bench having a Greek Pasta Salad for lunch. I went for a 30 minute around the fields. I did some more laundry, prepared a soup and later I had coffee with milk and sugar and a square of dark chocolate. I've stopped doing milky tall lattes. And I've stopped having cookies with every coffee or tea. Awareness. Once again.

Emmy Bo came home from school and I finished preparing the soup. When Emmy Bo went to a friend's house to do Musically, I went to pick up Luca Bo at school for a doctor's appointment. The soup was waiting for us on the stove when we came back in time for dinner. One step ahead makes a less stressed Mama...

We all had dinner, broccoli soup and cheesy bread to dip. Luca Bo cleared the table and I vacuumed downstairs. When all that was done I went for an evening walk, listening to Avicii when walking the forest. A light sprinkle of rain started. I came back rosy, warm and light in my step.

Now I'm putting my cozies on, my Toms' slippers and sit myself on the sofa. I'm watching Season 1 of The Handmaid's Tale again... just to freshen up my memory before I throw myself into Season 2. It's my treat. With a cup of Bonne Soirée tea and TV, I round up my day. Its' been a good one. How was yours?

PS Thank you for all your sweet comments on my post about Luca Bo's puppet making. It makes him so happy he almost explodes of pride. Xxx

Kärlek
Annette

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Feeling like a million bucks!

Photo: Freerangestock

Mr Pain, I can beat you!!! I will not allow you to abuse my body anymore. I will not have you dominate my life, limit my actions or ability to move and do the things I love to do. No longer will I be a slave to your manipulation. You might be there, but you don't own me. I own you. I'm in charge.

Today I proved to myself that I am in control. That I can live without you. It took me 3 months of hard work, determination and perseverance. Going to the gym, stretching and facing the fear of you every single day. Often you've been there, right up my face. Staring at me with your angry eyes. Making me feel small, scared and helpless. Wanting to give up. But I stood up to you. I took a deep breath and held my head up high. Pushed you to the side and did it anyway. I faced the fear. Held on to the steering wheel navigating towards my set goals.

Today I did the skipping rope. And not just that. I did double unders. And not just that. I was fierce. I mean, like a machine did I put hundreds of double unders behind me! I felt so strong. Nothing could stop me. I finished today's gym challenge with huge margin before all the others. And I cried. Of happiness. Of relief. Of exhaustion. That I can do this. I defeated you Mr Pain.

#idefeatedyou

#feelingstrong

#beingkindtomyself

#feelinglikeamillionbucks

Kärlek
Annette

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American Pancakes Recipe

Pancakes. We eat a lot of them in my home. Not on week days but almost always on a Saturday or Sunday morning. I alternate my thin Swedish Pancakes with the classic small and fluffy American Pancakes. This is a simplified recipe of my American Pancakes, made with baking powder instead
of whipped egg whites. The trick is to let the mixture rest for a while before cooking.
It is a quick and easy recipe and loved by all my peeps.
I hope you will enjoy!

American Pancakes
Makes approx: 20-24 small pancakes

1 large egg

1cup milk

1 1/2 tsp baking powder
1 cup white flour

1/2 - 1 tsp salt

Instruction:

1. Beat an egg in a large bowl.

2. In separate small bowl, mix baking powder with the milk until dissolved.

3. Add half of the milk mixture to the beaten egg and mix together.

4. Add the flour and salt to your mix and whisk gently until smooth.

5. Mix in the remaining milk until batter is smooth. Let the pancake mix rest for 15 minutes.

6. Heat up a flat pan to medium heat (7 on a 1-10 scale). Add a little vegetable oil, coconut fat or butter and let melt. Using a tablespoon, spoon the mixture into the pan in small sized pancakes, maybe 4-5 at the time in your pan. Cook for 30 seconds to a minute before turning them over gently. Let brown for half a minute on the other side. Serve with what ever you like best.
Here are some of our favorites:

• Pancakes with maple syrup

• Pancakes with banana and maple syrup

• Pancakes with jam
• Pancakes with nutella

• Pancakes sprinkled with powdered sugar

• Pancakes with squeezed lemon, butter and powdered sugar

• Pancakes with fresh berries and powdered sugar

Bon Apetit!

 

Kärlek
Annette

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Being Kind To Myself

I run and walk in intervals. I make sure to land on my toes, avoiding to be a heel striker. It is more gentle on my body. I put my hand about 5 inches/12 cm in front of my belly button and pretend there is a string pulling my belly button forward. Every now and then I also place the inside palm of my hand on my lower back (I'm not that flexible in my right shoulder so I use my left arm instead) and that opens up my chest and tightens my core. These small tricks helps with an open and healthy posture and gives you a natural forward push making you land on the front ball of your feet. It helps you move forward in a brisk but natural stride while walking and running.

"Pull! Pull! Pull! Pull!" I pull my knees up slightly while running, lifting my feet from the ground while my body does the rest for moving forward. This mantra helps at the smallest, flattest upward hill. One step at the time, I'm getting closer to my goal.

For the first time in over a year I can enjoy my interval exercises again. With the coach from the Red Rock Apps in my ears telling me when to run and when to walk, I accomplish my exercises with great energy and joy. I have downloaded some music mixes which are adjusted to the tempo of walking v. running automatically during the program. Often I get that special endorphin rush and it is just FEEL GOOD on high level. And it is that FEEL GOOD rush I need on a daily basis. Coming outside, in the bright daylight, feeling weather and wind in my face, seeing the landscape around me and disconnecting from house chores and obligations, may it be a Red Rock exercise or just a brisk walk... An hour of "Being-Kind-To-Myself" every morning makes wonder for my heart, my soul and my body. I'm feeling good. 

Kärlek
Annette

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Swedish Saffron Buns

Oh how lovely to see you enjoyed my premier My Rose Valley video about making Swedish Saffron Buns. THANK YOU for all your fabulous feed back. It makes me so happy that the message of warmth and joy came through those blurry takes and cuts. It is a forever treasured memory in my heart.

Today is going to be a busy day, but before I run off to work and duties I'll share my recipe of making these wonderful Saffron Buns. Happy baking! 

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Swedish Saffron Buns
(About 30 buns)

Ingredients:
175 g (6oz) unsalted butter
5 dl (2 cups) milk
50 g (1 3/4 oz) fresh yeast
1/2 tsp salt
1 3/4 dl (3/4 cup) sugar
1 g ground saffron
1 egg, beaten (optional)
1-1 1/2 liters (6 1/2 cups) all-purpous flour

For baking and garnish:
Wax paper and baking trays
1 egg, beaten, for brushing
A handful of raisins for decoration or pearled sugar


1. Mix a tablespoon of sugar with your saffron strands and grind together in a mortar.

2. Melt butter, add milk and heat to 37˚C (98˚F).

3. Crumble yeast into some of the milk mixture and stir until dissolved.

4. Add remaining liquid, salt, sugar, saffron & sugar mix from mortar and the beaten egg (optional).

5. Add flour until dough comes off the edges of the bowl.
Knead dough gently before leaving it in a floured/buttered bowl.
TIPS! I stir in flour with a baking spoon at first until dough is starting to form, then I knead it lightly. Do not over knead the dough! Just a few turns is enough to settle it into a nice ball.
Dough shouldn't be dry, more on the sticky wet side for best result.

6. Sprinkle dough with flour, cover with a towel and let rise until doubled in size for 30 - 45 minutes.

7. Tip dough out on your baking table. Don't knead the dough.
Cut pieces directly from your risen dough to form into Saffron Buns.
See my Swedish Saffron Buns video for how to create the traditional shape.
Place on baking trays.
Cover and let rise until almost doubled in size, about 30 minutes.

8. Preheat oven to 225˚C (425˚F).
Brush buns with beaten egg, garnish with raisins or pearled sugar.
Bake buns for 5-10 minutes in the middle of your oven.
Let cool before serving.


Bon Appetit!

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Kärlek
Annette

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Detox before vacation

MY FAVE MORNING SMOOTHIE:
50g Rasberries, 50g Blueberries, a few strawberries, 1/2 medium sized banana, 50ml almond milk, 25-50ml water, 1 tbsp chia seeds, 1/2 tsp cinnamon, pinch of fresh ground vanilla. Berries can be frozen or fresh.
Mix in NutriBullet or with hand mixer until smooth. Wait for 10-15 minutes for chia seeds to thicken before serving.

Salads, raw veggies, juices and hot lemon water. Jay and I have done a serious detox for 8 days, not only to loose some love handles for the beach season - which is obviously very welcome - no this has been a detox to get rid of inflammation after Jay had a knee surgery a few weeks ago and to kick some bad habits. It seems to work. His knee is getting better and he can now walk pretty good without suffering pain in the evenings, and I look more flattering in my swim wear. And those habits? Well, we have found out some truths about ourselves that we might not have admitted to before.

We have 2 more days to go with this special program and I can't wait to have a Starbucks Latte Grande once we get to the airport on Monday. I can't wait to have a nice grilled steak with some lovely salad and fresh veggies. I can only imagine how good it will taste.

It has been a bit of challenge. Of course. It is all about breaking habits. I imagined it being hard to resist carbs and sugary treats, but surprisingly what I've been craving for is meat. We have been joking about having a steak, how we could kill for a burger with extra everything. Spaghetti Bolognese. Having a muffin or piece of cake has not even entered my mind. Isn't that weird as I'm a total sucker for bakery treats?

I can now recognize hunger as a feeling for the first time in ages. I realize I eat of habit more than of hunger. I eat more of loving food than to just nurture myself. I eat a lot instead of just enough and I eat of comfort when I'm bored, restless, frustrated, sad, angry and stressed instead of dealing with those feelings.

Having a husband who is a professional top chef helps. Food never gets boring in this house even if it is restricted to certain foods and 1200 calories a day, accompanied only by loads of water throughout the day. The drinking water part is a big key to flushing out all those toxins we carry in our bodies. A normal day has looked something like this:

WAKE UP
Hot lemon and ginger water

BREAKFAST
Baked Apple Blueberries Raisins and cinnamon

MORNING SNACK
Green juice, my favorite has been Apple Carrot Lemon juice and Pear Kale Celery Lemon juice. Or low calorie smoothies like Raspberry Blueberry Banana Almond milk Chia seed and Cinnamon smoothie.

LUNCH
Green salad with choice of 3 raw vegetables or clear vegetable soup.

AFTERNOON SNACK
Green juice or smoothie.

DINNER
Roasted vegetables or soup with salad. My favorite dinner was when the kids had tacos and we made tacos from lentils instead of meat. Served in a large Roman lettuce leaf with cucumber, corn, spring onions and peppers on top drizzled with tomato, lemon, cilantro salsa. Yum!

EVENING
Herbal tea of choice.

Sometimes it is good to challenge yourself and regain control of your habits and body. I've learned something from this experience and even though we will indulge on our vacation in Sweden, as we always do, I will be more conscious about my daily choices and listen more to what my body actually needs, instead of what I want.

For the last couple of years I've added some stubborn weight and I keep on failing in my efforts on loosing them because I am not a diet girl. I love food way to much and I think food is one of the big pleasures in life. But after entering me 40's my metabolism has changed and it is harder to stay in shape. I've tried diets like LCHF, 5:2 and Paleo half heartedly but as I said, I just do it with half efforts and of course it doesn't work.

I"m all for enjoying food, and could never be the girl who pokes her food around on her plate just because she wants a flat belly. No, no... Life is to short for that, but I can love food in a healthy way and enjoy a little at the time instead of Super Sizing everything I put in my mouth. Having 1 portion is enough. 1 muffin is enough. And maybe I shouldn't have muffin, ice cream, cake and chips and wine with a 2 portion dinner on the same day. You know what I'm mean? Easy to say and preach - hard to live after. But I will do my best now when I've discovered some truths about myself that I didn't want to see before. She says, sipping her Hot Lemon Ginger Water dreaming about pancakes for breakfast. ;)

PS I'm not a nutritionist and if you try this based on only this blog post, I take no responsibility for what it will do for you. I am just a girl writing a journal on the web. Do your own research and find yourself a great program that will suit you if you want to do a detox. However, I can highly recommend this book: Detox Yourself by Jane Scrivner. I have done her detox 30 day program before and it works wonderful. This time we did a different kind of detox though, inspired by Reboot with Joe's 10-day Juicing plan.

Kärlek
Annette

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