Tenderloin in porcini mushrooms

tenderloin in mushroom souse with quinoa

It was a long time since I've posted some food recipe!
Travelling, visiting family and friends was more about consuming that preparing food ;) 
But since I am back in Oslo, there will be more cooking too.

I brought with me delicious polish pork tenderloin. Together with dried mushrooms it gave me the perfect combination for not-so-casual-dinner. 

I choose porcini mushrooms (pol. borowiki, nor. steinsopp) which are very aromatic and tasteful. Of course, you can use champignons, but then your dish will be more casual ;)

For 2 portions you will need:

* 200-300 g of mushrooms 
* 200 g of tenderloin
* spices of choice, I used: garlic, paprika, salt, oregano, cumin, pepper
* few drops of oil (I used flax oil which can be used in high temperatures, make sure you don't use olive oil which is unsafe for using for frying)
* onion (it will suit this dish perfectly, but I can't eat it - if you don't have contradictions like me, go ahead and use it)
* sour cream or package souse for better consistency

 
If you're using dried mushrooms, dry them first in a hot water (for at least 30 minutes before use). Don't spill the water you used to do that, it will be the perfect vase for your souse afterwards. 

tenderloin marinated in oil, paprika, salt, garlic, onion and cumin

At the same time marinate meat. Use spices of choice and few drops of oil. Leave meat in spices in a cold place for at least 30 minutes. The longer the better. Your meat thus will be crumbly.

Pre-fry meat on a frying pan or teflon pot. After few minutes add mushrooms with water. Let it cook for approximately 20-30 minutes on a medium level.

After half an hour, you can add sour or prepared souse from package. I know, this souses are full of artificial ingredients, but... I didn't have sour at home to prepare 'real' souse ;) Using that from package, will gave me thick consistency as well as sour and roux/browning would do.

Mix souse with your meat and cook it for next 20 minutes.

porcini mushrooms gives souse thickness and great taste

Serve tenderloin with rice or quinoa (if you don't know what it is, chesk this post) . Don't forget about veggies! :)

Supplies from Poland

Tomorrow I have my flight from Gdansk to Oslo. This means that it is my last full day in Poland and the best time to make some supplies.

Everything is cheaper in Poland than in Norway.. but I have limitations in my plane language, that's why I will take only essential things with me which are worth carrying.

On my shopping list you can find:
- different kinds of teas (especially white and green)
- light diary (5% fat cheese, light greek yoghurt)
- polish ham ans sausages (the best in the world!)
- few chocolate products
- Fitness Authority protein powder, raspberry flavour (1kg in price 150nok which is 50%!!! cheaper than in Norway)
- Walden Farm's caramel dip (so sugar, little calories)
- protein bars (different types, not everything is included in photo)

last coffee in the city centre in brand new clothes

Beside that I'm going back to Oslo with a bunch of new cool clothes and great books to read! :) Not mentioning cosmetics which I will use for next few months :)

Swedish criminal and book about Arnold Schwarzenegger are few of my new comers

Norwegian Easter

As far as I observed, Norwegian are all about celebrating and getting into right celebration mood. 
I think it is very good to celebrate tiny little things, to make your life more colourful - Norwegians obviously know that too!

Easter goodies - lots of chocolate and marzipan

Shops were filled with Easter goods for about two month ago. 
Easter treats, Easter eggs, yellow flowers - everything which is yellow, with bunny or egg has its priority place in the shop shelves.

So how Norwegians celebrate Easter (norw. påske)? Few things catches my attention:

present boxes in shape of eggs

• presents (most of the times candies) are packed in egg-shaped packages

• it is a time of cross country skiing and having mountain trip

  

  'typisk norsk' tour kit

• trips to country houses are the standard 

•  Kvikk Lunsj (chocolate waffle) and oranges are THE MUST on that trips

• it is more about celebrating outside than inside

påske krim - also on to-do list during Easter

•  at least one criminal novel has to be read during Easter time 

For me Norwegians are spending their Easter in a very active way which is one we should learn from them! :)

 

 

 

Thursday's squats

t-shirt with superpowers included ;)

Hello!

How is your Thursday? Oslo is a real ice scatting playground these days. Little balance work which I had today wasn't really planned ;)

After work I took good and heavy leg&arms workout.


 
Today's training contained of:

* squat with barbell 10x32kg, 12x27kg, 12x27kg
* lunges 12x15kg, 12x15kg, 12x15kg
* leg curl 12x20,5 12x25, 12x25kg
* leg press 10x110kg, 10x110kg, 10x110kg
* leg press calf muscles 20x110kg, 20x110kg, max repx110kg
* biceps curls 4x12kg, 15x6kg, 15x6kg
* triceps press down 12x10kg, 12x12kg, 12x12kg
* dips 12x15kg, 12x15kg, 12x15kg






And this is how I probably will be walking tomorrow ;)

Polish shop in Oslo!

some of polish specialities ;)

Thanks to our friends we found a polish shop in Oslo! :) (Thank U Klaudia&Arek) There was one, but they closed it 2 years ago and I was really missing some eastern products!

The one I found today is on Hausmansgate (near Haralds gym, in Aker building) and they sell there Polish, Latvian and Russian products. 

For my polish reader it would be anything new in which I have bought, because they have these products daily, but for us - leaving abroad - it is something! ;)
Dear Norwegians, you missing a lot of our eastern cuisine specialities! ;) I encourage you to try some thing out!

In a rush I have bought:

* quark - a real quark cheese (not a cottige cheese, this one is better!)
* gołąbki - which is meat rolled in cabbage in tomato souse - really worth trying!
* mustard
* pierogi with spinach an broccoli - small wheat dumplings with filling, this time with spinach and broccoli
* meat pate (leverpostei in norwegian)
* croissant
* chocolate waffle

Such a small thing, such a big happines! ;)

Saturday little shopping

today's newcomers

Walking through streets of Sofienberg (one of Oslo's districts) I made some little shopping in local supplements shop.

I bought a new product from Funksjonell Mat which is Sesame flour. This is fat reduced product from powdered sesame seeds. It contains 46% of protein and only 6% of carbs.
I am a big fan of sesam oil, so I can't wait to try these together in my kitchen.

Another thing was Fresh - a high energy and no calories drink with cherry flavour. This particular one contains guarana and Vinitrox. The last ingredients is claimed to increase blood flow to the muscles, that is why it can help with strength and endurance while trainings.

And the last thing is just simple protein bars from Protein Fabrikken. I really like their taste and the fact that they contains only 162 kcal per bar and 19g of proteins. Perfect for a little treat.

Training logs and christmas shopping

side plank exercise

Christmas and our tour to Poland are coming closer and closer!

Beside working duties and all the Christmas-busyness, I tried to find some time for training.
Yesterday I did circuit training in the gym, today intervals on treadmill with some core and abs work in the end.

ready to hit the gym

Circuit training 3 (Tuesday)

* thighs bulgarian lunge 12x6kg 12x6kg 12x6kg
* back bent over row with dumbell 12x6kg 12x6kg 12x6kg
* back seated rowing 12x35kg 12x30kg 12x30kg
* lower back, glutes deadlift 10x40kg 10x40kg 10kgx40kg
* abs kneeling crunch 12x22,5kg 12x22,5kg 12x22,5kg
* chest bench press 10x10 kg 12x14,50kg 10x10kg
* legs, butt leg press 45 degrees 12x110kg 12x100kg 12x100kg
* shoulders lateral raise with dumbell 12x6kg 12x6kg 12x6kg
* calves calve muscles leg press 20x100kg 20x100kg 20x100kg
* core side plank 2x45s

classic plank exercise

Interval training (Wednesday)

*10 minutes warm up
* 8 sets of intervals (60s high, 60s low)
* 5 minutes cool down
* classic plank 2x60s
* side plank 2x.45s 

* russian twist 2x20 4kg
* situps with dumbell 40x4kg
* low back machine 2x20 20kg

I love buying and giving gifts!

Christmas shopping

And after workout I found some time to do little gift shopping in Sofienberg (part of Oslo) - Sunkost and tea-shop were my primary places :) I can't reveal what is in the bags - I don't want to ruin the surprise to the people I bought them though ;)

Norwegians know how to train!

Recently there is a one video going on and on on YouTube:

This s a 17 years old girl (Suzanne) from Bergen which is in extremely good shape. She was filmed during her Cross Fit training.

Watching this video brings me to one, crucial conclusion:  

Norwegians know how to train!

* they are less afraid of heavy weight training
* they are open for professional help of Personal Trainers
* they do much about clean eating
* they are not afraid of using sport supplements like protein powders
* they are open for new trainings like Cross Fit and interval cardio

Why are Norwegian so good at this? 

My theory is that the main reason is about Norwegian society which is quite rich. Even thought there are some social differences between Norwegian, we can assume that they all living on a pretty high level.
Without problems with paying for basic stuff, they can use more energy and effort to take care of their health.

From: siri.bloggnorge.no

 

What with others?

Ok, if you are not lucky tu be Norwegian, you might ask - so why then with me? I think that still Europeans can incorporate Norwegian attitude towards training into their lives. 

* going for a long walk on Sunday costs nothing
* if you are already a fitness club member, you can as well visit that gym room which is next to aerobic room.
* you can still eat more clean and natural, normally fresh fruits and vegetables costs less that already prepared ones

Bye, bye Oslo

Since we moved to Norway almost a year ago, it will be the longest time for which I'm leaving this beautiful country. 

Time for a month in my homeland, meeting with friends and family, cats and last but not least - my fitness course.

All day is about packing and preparing. 

I made some protein rich pancake for my tour. I made it from MyoProtein, almonds low fat flour, one egg and baking powder. I put a little kesam on the inside.

Perfect travelling snack

Always prepared ;)

Detox

Weekend in London was great! But also full of drinks and snacks which I am not use to. So, it is time for a proper cleanse! 

It is good to take a break from trainings and ultra healthy diet for a while, but it is even better to be back on track again :)
 

I've got few patterns for quick and easy detox:

* drink more water
Start the day with glass of water, preferable with fresh squeezed lemon juice; drink white or green tea, herbs tea might also help

* eat more veggies
Make your dishes green from different kind of veggies, like brokkoli, salad and more

* cut some carbs
After weekends splurges I like to cut a half of consuming carbs (rice, bread, oats) and add some veggies instead; body have enough glucose after weekend, so days or two with less carbs might help to loose those additional water which our body could store after drinking alcohol and snacking to much

* sweat!
Come back to the gym as soon as possible. The longer the brake from gym routine is, the harder would it be to be back on track


* use some additional backup

today I drank some protein shake with tones of vitamins - huge vitamin bomb :) I bought in in London actually

I recommend also Ortis Detox specific - you put some drops to your water and drink it all day. It's all natural and pretty tasty :)

Run log 2 and ice creams

Day free from work means that I had time for a proper run! Moderate tempo, 6km but it was all about hills :)

I use my running time also to get to know my neighbourhood. Today I choose Torshov, Lilleborg and old Ringnes factory area.

After training I prepared fantastic after-training ice-creams! 

I mixed 150g frozen berries with 100g of kesam (or other light diary) with 30g strawberry protein powder dissolved with little water. I added also ground flaxseed and rye bran.

Perfect for such a sunny day like this one :)

Running in the rain

Source: austin360.com

I was really waiting for this Saturday and my morning run. With two working weeks and weekends in a row, aerobic hours and strength training, I didn't find a time to proper run.
So, it is 8 in the morning, I'm jumping out of the bed, full of energy and... it's raining again. I mean RAINING, not just a typical summer shower. Whatever we have here, in Oslo, is always stronger and more intensive than in other places in Europe :)
'Damn', I thought. So... I put on my waterproof jacket and went running. No excuses! :)