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Berlin Inline Marathon 2013
| Around lunch Thursday 26 September four people from Malmö City Skaters, Johanna, Oskar, Peter and me, left Malmö for Berlin. After approx 7 hours drive by Peter and including a pic-nic in the German country side we arrived to the home for the weekend, Youth hostel Aletto. After checking in we looked for a place to eat this late hour. Found a nice Tibet restaurant in the neighborhood. First time for Tibetian food, very nice.
The plan was to do some sightseeing in Berlin Friday. We ended up spending approx 4 hours at the Sport and Health fair at Tempelhof Airport. Picked up the start number, looking at and buying some merchandise etc. The limited sightseeing in the afternoon included Panoramapunkt at Potzdammer platz with a beautiful sunset with 360 degrees view over the city. Walked to Brandenburger Tor to see the finish area for the marathon. Meet up with Joachim and Jonas for dinner at a small and nice Italian restaurant close by. Had a very nice spaghetti with chantarelle and cream sauce, not much LCHF about that… 😉 Saturday morning we did a “photo walk” around the hood. Back at the hostel we got ready for the Berlin Inline Marathon, that started 15:30. U-bahn to Französiche strasse, brisk walk to Brandenburger Tor where we meet with the rest of the Malmö City Skaters. Approx. 6.300 participants on small wheels joined this event, the biggest inline race in the world and for the 17th time. After the mandatory and traditional Malmö City Skaters group photo we headed for the starting point. Fantastic atmosphere already, loud music and speaker pep talk. Felt a bit nervous but after start it disappeared and got goose bumps when rolling pass all the spectators that were cheering and making lots of noise. During the 42 km we passed several sights and lots of people along the streets cheering. Remember especially when coming around a turn and this wide boulevard opened up, only with roller skaters, not a car or other traffic in sight. Had good company by Jesper behind me during the first 30+ km. Found different “packs” to follow but feel I need to practice that discipline some more to next year. Got really tired and ache in the lower back after 32 km. Must have been the part of bad asphalt and little uphill 😉 Reaching “Unter den Linden” with Brandenburger Tor at the end was a great feeling and also the last part before the finish line. Tribunes on both side packed with people with bells and a selection of other equipment that could make noise. On top of this loud music and a speaker working hard to boost the “stimmung” to a maximum. My goal was 2:00-2:10 and the time showed 2:02 that I am very pleased with. I like to roll as fast as possible but I also like to get most of the atmosphere and sights as possible. Bart Swings of Belgium set new record – 59:28! Guess he didn’t have time for any sightseeing 😉 Since we were a bit late for the common Rolling Vikings dinner, the Malmö crew decided to meet at Steakhouse Asador, Wilhelmstrasse 22. Recomended by Jonas and turned out to be a very nice place with great food. The company was great too :-D. The 40th. Berlin Marathon started at 8:45 Sunday. After breakfast and checking out we went to Brandenburger Tor area to see some of the action. Approx. 40.000 runners joined and 35.500 finished. Wilson Kipsang also set new WR with nearly the same time as me, 2:03! Since Peter had injured himself during the inline race I drove back to Malmö. Thought I should get tired but Peter’s Audi A3 was nice to drive and it turned out not being a problem at all, was a bit surprised. Left Berlin around 16.00 and returned to Malmö around 24:00. Hope to repeat this event next year, think it’s the same date, 28 September. Registration is here and open 4 November.
Thanks to the Malmö City Skaters crew and well done everybody:
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Katrinetorp Landeri, Malmö
Living in Malmö for about 7 years I never visited Katrinetorp Landeri, located only 10 min. from Malmö city. I’ve passed it several times wondering what it actually was.
Together with Mickey and my sister, Ann-Marie, we payed it a visit one sunny Sunday in August. The mansion is from early 1800 and the beautiful park/garden behind it is divided into different areas. Well worth a visit…
Sweden 12H Roller
Augusti 17 I was team leader in one of Malmö City Skaters’ two teams that participated in Sweden 12H Roller at Falkenberg’s motor race track. It’s a rollerskate/inline relay race with 6 members in each team. The start is at 8:00 and finish at 20:00. Each team member roll one lap, approx. 1,8 km. The team with most laps wins. One of Malmö City Skaters teams came third (the one I wasn’t team leader for ;-), congrats, well done.
It rained for the first 2 hours and then the sun came and dried the track. A fantastic day with great team spirit. It was really fun to be in the same race as the “pros” instead of being a spectator.
The race track
London 2013
Summer vacation 3-10 July.
Easyjet from Kastrup to Gatwick. Hold luggage only, no check in. One hold luggage really means ONE, no camera or “man purse” on the side. I had booked the tickets with Ingo Johansson and that what it said on the boarding pass. It says Ingvar Johansson in the passport, not smart. It cost normally DKK 720 to change it but the assistant was very nice and changed free of charge, thanks a lot for that!
Took the regular train, Southern, from Gatwick to Victoria Station (when we finally found the right platform and train). Takes little longer than the Express but is half price. Buy a train ticket that include day pass on the tube. Approx £15/pers. Continued with the underground from Victoria to Oxford Circus and then it was only a few minutes walk to the flat at Dufours Place (had problems finding that too, tip: get a proper map from the start ;-).
Booked the flat via airbnb.com. It had two bedroom, two toilets, a large living room area incl. kitchen and a balcony. Prime location:
- 1 min. walk to Carnaby Street
- 2 min. walk to Oxford Street
- 5 min. walk to Piccadilly Circus, Leicester Square and China Town
- 10 min. walk to Trafalgar Square and The National Gallery
- 15 min. walk to Buckingham Palace
- 20 min. walk to Big Ben, the Houses of Parliament and the London Eye
| The sightseeing: | |
3 July [Map over the route]
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4 July [Map over the route]
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5 July [Map over the route]
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6 July [Map over the route]
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7 July [Map over the route]
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8 July [Map over the route]
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9 July [Map over the route]
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10 July
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Tips:
- Get an Oyster card. Deposit £5. Fill up the card. You get the deposit and the amount not used on the card refunded when you return the card at a tube station.
- lastminute.com, discount tickets or buy them at Piccadilly Circus
Cervinia 2013
Easter week (23-30 march) we spent skiing in Cervinia, Italy, together with a colleague of mine, Bo, and his family and friends. Bo arranged accommodation and taxi from Milano airport to Cervinia. All we had to do was to buy flight tickets – thanks a lot Bo 🙂
The correct name is Breuil-Cervinia and has together with Valtournenche and Zermatt (Switzerland) over 350 km of slopes. The majestic “Toblerone” mountain Matterhorn (4.478 m), called Il Cervino in Italian, is the focal point from more or less where ever you are. An other focal point is the Plateau Rosa (3.480 m). From here you can start the 22 km slope down to Valtournenche (1.524 m). It should be the longest slope in the world but that include a very short ride in a chair lift.
On the map below it’s only the Italian side of the ski area, “Local” ski pass. We had plenty to do on this side and didn’t try the Swiss side (Zermatt). Get the skirama as PDF
1. The apartments had prime position next to the piste (see it on Google piste view) – really Ski out – Ski in. Fantastic view over the village and Matterhorn.
2. Across the piste was the After ski bar.
3. The first day, Sunday, was very foggy and the visability was at a minimum. First run Mickey turned left at #13 and I didn’t see him and the rest of us turned right at #7. Waited long time at the bottom but no Mickey – NERVOUS!! Guess he didn’t bring the phone since he didn’t answer…
Went up again took #13. – no Mickey – VERY NERVOUS!! Went to the ticket office. They were VERY kind and helpful and tracked Mickey via the ski pass and he checked in at the Plateau Rosa ski lift…I waited… and waited. Mickey had apparently decided to go from the very top station all the way down. WAS I GLAD TO SEE HIM AGAIN !!
4. Cervinia have many very nice slopes. One morning after a night of snowing, #6 was fantastic for carving.
5. Last part of Thursday afternoon was spent on #22. Lots of snow and secluded – FANTASTIC!!
6. Last supper at Hotel Astoria (next to the ticket office and lift station). Our host Angelo served a delicious menu. If you are in the neighbour hood, try the lunch here as well.
Image gallery:
Two months with LCHF and Belly fat project
LCHF diet:
During the first two months I have managed to stay away from pasta and rice. Regarding potatoes, I have sinned two times and little bit pommes (with a MAX burger – schhh don’t tell any one). Friday mornings, 2-3 slices white bread due to the common dept. breakfast meeting. Apart from that, only low carb bread.
I’ve been drinking beer ONLY at a couple of occasions (for me, that’s an achievement :-P). Friday and/or Saturday it’s been some red wine… Apart from these major cheats, there have been some minor. Even so, I’ve been relatively good, if I may say so.
Supplement of Vitamin D and Omega 3:
Check
Exercise:
Been running at least twice a week and fitness once a week (Work out program). This is increasing with roller skates when the season starts.
Status:
The first couple of weeks I was tired, especially when driving to and from work – not so good… That has passed.
The afternoon fatigue (sugar hunger) I sometimes experienced before this diet is decreased and often not present.
When running, I noticed some lack of energy compared with before. Could also be bad shape in general 🙄
Overall, it’s feels ok.
The thing that puzzle me the most though, is that the scale doesn’t move at all. I lost 1 kg in the beginning and now it’s stuck at the same spot. It’s not the main thing but I find it strange after reading quite a few articles and blogs about the LCHF diet how fast and much some people loose weight (and others don’t).
If you experienced that there is no weight loss, here are some reasons why. You are welcome to let me know if you have other suggestions:
- You have tried “Starvation diets / yo-yo diets”
- You are too stressed – not enough sleep
- You eat or drink things that prevent weight loss
- You don’t eat enough
- You don’t eat enough fat or protein
- You eat too much dairy products
- You eat too much nuts, fruit or veggies with much carb
- You build muscles
- You have only a little overweight
Read more at: Kolhydrater i focus (article in Swedish))
and more about training, weight loss and LCHF (also in Swedish)
a “not so strict” smoothie:
Strawberries, yoghurt, ginger and almonds.
LCHF Recipes
Avocado & egg jumble
Avocado
Spring onion
Boiled egg
Philadelphia cheese
Gorgonzola cheese
Mayo
Herb salt, salt and pepper (chili powder)
Mix cheese, mayo, onion and spices.
Chop avocado and egg and add it to dressing.
Low carb gratain
500 g white radish, peeled and sliced into 5 mm thick slices (alt. beet root, little bit more carb)
1 pinch of salt
2 l water
2 yellow onions, peeled, sliced
3-5 cloves of garlic, pressed (number depending on size)
3 cup sour cream (34%)
200 g Philadelphia cheese
4 cups whipping cream (40%)
1 pinch ground black pepper
3 cups cheddar cheese, grated (or other flavorful hard cheese)
Preheat oven to 100 degrees (or 175-200 for shorter time).
Boil water with salt and cook radish for 5 minutes (or until soft).
Drain.
Mix sour cream, Philadelphia cheese, cream and garlic, add black pepper.
Layer radish, onion and sauce in a baking dish.
Bake gratain in 1 to 1.5 hours. (if radish is boiled, soft less time in oven)
When it starts to get color and feel soft, add the grated cheese.
Bake in the oven a few minutes, until the cheese is golden color and texture.
Gorgonzola sauce
3 dl whipping cream
1dl sour cream
50g gorgonzola
½ finely chopped red onion
2pcs finely chopped garlic cloves
1tsk Dijon mustard
1 tbsp chicken stock
20g butter
Swede/Turnip frites
Peel and cut the turnip into 0.5 cm thick rods (so they look like french fries).
Boil the turnip sticks in salted water for 5-6 minutes.
Put the rods on a towel so that the water runs off.
Fry the turnip in any kind of oil until they got nice golden brown color.
Let the fried drain on a plate with paper towels so that excess oil is sucked up.
Serve as accessory to meat, chicken or fish. Or to dip in i.e. Aioli…
(Source: LCHFklubben.se)
Belly-fat project 2013
This year it’s time to really deal with the belly and the project involves…
- LCHF diet (Low Carb High Fat)
- Supplement of Vitamin D and Omega 3 (fish oil)
- Exercise
LCHF Diet
Basic tip: Maximum 5 grams of carbohydrate (excluding fibre) per 100 grams of food.
Eat all you like
- Meat: Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.
- Fish and Shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
- Eggs: All kinds: Boiled, fried, omelettes, etc. Preferably choose organic eggs.
- Natural Fat, High-Fat Sauces: Using butter and cream when you cook can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options.
- Vegetables that Grow Above Ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.
- Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yoghurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavoured sugary and low-fat products.
- Nuts: Good to eat instead of candy in front of the television (preferably in moderation).
- Berries: Okay in moderation, if you are not a super strict or sensitive. Good with whipped cream.
Drink most days
- Water
- Coffee: Try it with full-fat cream
- Tea
Once in a while (You decide when the time is right. Your weight loss may slow down a bit.)
- Alcohol: Dry wine (regular red or dry white whine), whisky, brandy, vodka and cocktails without sugar.
- Dark chocolate: Above 70 % cocoa, preferably just a bit.
Avoid if you can
- Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
- Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. “Wholegrain products” are just less bad. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).
- Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
- Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.
- Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.
Breakfast suggestions
- Eggs and bacon
- Omelet
- Leftovers from last night’s dinner
- Coffee with cream
- A can of mackerel and boiled eggs
- Boiled egg with mayonnaise or butter
- Avocado, salmon and crème fraiche
- Sandwich on
- A piece of very thin hard bread with lots of butter, cheese, ham, etc.
- Cheese with butter on it
- Boiled eggs mashed with butter, chopped chives, salt and pepper
- A piece of brie cheese and some ham or salami
- High-fat yoghurt with nuts and seeds (and maybe berries)
Lunch and dinner
- Meat, fish or chicken dishes with vegetables and a rich full-fat sauce. There are many alternatives to potatoes, such as mashed cauliflower.
- Stews, soups or casseroles with low-carb ingredients.
- You can use most recipes in cookbooks if you avoid the carbohydrate-rich ingredients. It’s often a good idea to add fat (e.g. butter, cream) to the recipe.
- Drink water with your meal or (occasionally) a glass of wine.
Snacks
When you eat a low-carb diet with more fat and a bit more protein you will probably not need to eat as often. Don’t be surprised if you no longer need to a snack. Many people do well on two or three meals per day. If you need a snack:
- Rolled-up cheese or ham with a vegetable (some people even spread butter on cheese)
- Olives
- Nuts
- A piece of cheese
- A boiled egg from the refrigerator
- Canned mackerel in tomato sauce
(source: kostdoktorn/dietdoctor)
I am not very good at baking but like bread. Here is a low carb alternative of bread, available both light and dark. (in Sweden you find it at ICA)
List over the amount of carb, fibre and vitamin C in different fruit and veggies
(sorry, only in Swedish. Source: lchf-kost)
(a more complete list on this blog, or on LCHF.se (in swedish)
| Produkt | Kolhydrater (g) | Fibrer (g) | C-vitamin (mg) |
| Ananas | 11,7 | 1,2 | 15 |
| Apelsin | 10,8 | 1,9 | 53 |
| Aprikos | 9,3 | 2,1 | 10 |
| Aubergine | 3,7 | 2,5 | 2 |
| Avokado | 4,4 | 3,3 | 8 |
| Banan | 22,0 | 1,7 | 9 |
| Blomkål | 3,9 | 2,4 | 73 |
| Broccoli | 3,1 | 3,1 | 83 |
| Brysselkål | 4,7 | 4,2 | 85 |
| Bondbönor | 7,5 | 4,2 | 33 |
| Bönor (gröna) | 3,5 | 3,9 | 16 |
| Bönor (vax) | 4,7 | 2,7 | 21 |
| Citron | 7,3 | 2,0 | 53 |
| Dill | 7,4 | 2,8 | 70 |
| Fikon | 11,7 | 2,5 | 2 |
| Fänkål | 1,8 | 3,3 | 31 |
| Granatäpple | 7,0 | 10,0 | 6 |
| Grapefrukt | 7,0 | 1,9 | 39 |
| Groddar (lins) | 19,1 | 3,0 | 17 |
| Groddar (sojaböns) | 7,0 | 3,0 | 15 |
| Gräslök | 1,7 | 2,1 | 41 |
| Grönkål | 5,7 | 3,8 | 120 |
| Gurka | 2,1 | 0,7 | 9 |
| Jordärtskocka | 12,9 | 4,5 | 6 |
| Kastanj | 39,0 | 6,8 | 43 |
| Kiwi | 10,2 | 3,8 | 63 |
| Kronärtskocka | 7,3 | 5,0 | 11 |
| Kålrabbi | 4,4 | 1,8 | 62 |
| Kålrot | 6,4 | 2,7 | 36 |
| Lime | 10,3 | 0,5 | 29 |
| Lök (gul/röd) | 6,0 | 1,2 | 6 |
| Majs | 22,1 | 2,9 | 7 |
| Mango | 15,0 | 0,8 | 28 |
| Melon (honungs) | 7,9 | 0,9 | 25 |
| Melon (nät) | 7,1 | 1,0 | 42 |
| Melon (vatten) | 7,5 | 0,6 | 10 |
| Morot | 8,7 | 2,4 | 6 |
| Nektarin | 11,7 | 0,4 | 5 |
| Palsternacka | 11,0 | 4,5 | 6 |
| Papaya | 8,8 | 1,9 | 62 |
| Paprika (grön) | 3,3 | 2,0 | 115 |
| Paprika (gul) | 4,4 | 3,0 | 205 |
| Paprika (röd) | 5,2 | 1,9 | 200 |
| Passionsfrukt | 7,4 | 15,9 | 30 |
| Pepparrot | 10,8 | 7,3 | 152 |
| Persika | 8,6 | 2,1 | 8 |
| Persilja | 4,4 | 2,9 | 182 |
| Plommon | 10,2 | 1,8 | 10 |
| Potatis | 16,1 | 1,4 | 11 |
| Pumpa | 4,4 | 1,7 | 9 |
| Purjolök | 5,2 | 2,4 | 40 |
| Päron | 11,0 | 3,9 | 5 |
| Rabarber | 2,7 | 1,4 | 13 |
| Rotselleri | 4,9 | 3,1 | 11 |
| Rädisa | 2,2 | 1,6 | 33 |
| Rättika | 2,5 | 1,6 | 20 |
| Rödbeta | 8,5 | 2,3 | 10 |
| Rödkål | 3,7 | 1,9 | 57 |
| Sallat (huvud) | 2,7 | 1,2 | 9 |
| Sallat (isbergs) | 2,0 | 1,0 | 4 |
| Sockerärt | 6,0 | 6,0 | 21 |
| Sparris | 2,4 | 1,5 | 33 |
| Spenat | 0,7 | 1,3 | 46 |
| Tomat | 3,7 | 1,4 | 20 |
| Vindruva | 15,7 | 1,6 | 11 |
| Vitkål | 3,8 | 2,0 | 36 |
| Vitlök | 31,1 | 1,5 | 31 |
| Ärter (gröna) | 8,8 | 5,5 | 40 |
| Äpple | 12,4 | 1,8 | 12 |
Sharm el Sheikh, Egypt, 2012
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Week #44, 2012, autumn holiday for Swedish schools, Mickey and I went to Sharm el Sheikh in Egypt. The holiday theme was snorkeling in the Red Sea. | |
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We traveled with Atlantisrejser and stayed at Jolie Ville Maritim Golf Hotel & Resort. A very nice resort located on the edge to the Red Sea and 15 min bus ride from the airport and approx 7 km north of Naama Bay. | |
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The resort doesn’t have a “normal” beach. It has a couple of jetties sticking out over the coral reef and end at the reef wall. A stair leads down to a fantastic underwater world. | |
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The “beach” area is built up in levels with beach beds and umbrellas. It’s a rustique, marine like style that I found suited the area well.High heels and other walking obsticales could be a challenge with many stairs, sand and cobble stone. | |
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I was surprised that even since the hotel was from ’97 the reef was ok “healthy” with lots of colorful fish and coral. A life guard on each jetty was also efficient to whistle when people didn’t behave and went outside marked area etc. | |
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The actual reef is a approx 8 m deep wall. We saw lots of different fish along the 200 m, incl. Lionfish, Napoleon fish, Bannerfish etc. | |
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The pool area was big with a “lazy river”, a 300 m long “river” that was “running” in a circle around the pool area. | |
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We took the hotel shuttle bus to Naama Bay one afternoon and walked around the main street and board walk.Very loud and busy with the different bars competing who could play the worst music as loud as possible. The Egyptian sales men are VERY eager and like glue to you. Learned that you shouldn’t even say “no thank you” insted totally ignore them…Had dinner at restaurant Dannaneer, that was recommended by the guide. Nice and cheap steaks. | |
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Tuesday was Jeep safari. Offroad through the dessert with an exciting driver that preffered the off offroad.First stop was a Bedouin graveyard where the guide, Rasmus, told some stories. For instance how marriage works: From when the daughter is 13 years old, the father puts a green flag on the door. Interested men visit the home. The daughter make and serve tea to the man. If the tea is sweet he is approved, if the tea is bitter and strong it’s a “no go”… | |
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Second stop was Dahab where we should pick up snorkeling gear to the ones that didn’t had any.These houses the government built for the Bedouins some 4 years ago. Many of the Bedouins prefer to live their own life in tents and home made sheds like they always had. Half of the houses are empty and the area is not finished and looks like some sort of ghost town. | |
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Third stop was a camel ride to the Blue Hole.One of the myths about camels is that the camel stores water in its hump. The truth is the hump is a fatty deposit that provides energy when food is scarce.The camel stores water in its blood stream. It’s capable of losing forty percent of its body’s weight before becoming distressed and is able to go five to seven days before having to drink. The amount it drinks can add up to 80 l. in about 10 minutes.The camel’s mouth is tough and rubbery so that thorns and branches won’t damage it. The thirty-four sharp teeth allow it to bite off tough bites of almost anything, and when forage is short a camel can subsist on meats, skin and bones. Camels have three stomachs. They don’t chew their food but eat by swallowing their food whole and allowing it to be partially digested by the stomachs before being chewed as a cud later. | |
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The Blue Hole is a very special place. I thought it was out in the sea but no, it’s just a couple of meters off the beach. A coral reef formed as a circle with a 120 meter hole in the middle.In the middle there is a rope across where free divers train and try to get as deep as possible. Some succed some doesn’t. On the cliff wall there are signs with the names of the ones that didn’t come up again and is still lying on the bottom of the hole. It’s has the nickname “Diver’s Cemetery”.We passed the signs and walked around the cliff on the image. There we started the snorkel tour. Ended with circle the Blue Hole and on the right side there is a underwater plateau that was beautiful. | |
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Last stop on this adventures day was The 3 Pools just out side Dahab. also here the reef was just of the beach. One of our favorites was the “tower corals”. Highrise coral reef sticking up from the bottom. Lots of activity and fantastic colors. | |
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Thursday we went on a snorkel/diving boat trip with Colona Divers. Leaving early in the morning to Sharks Bay were we entered the boat that should take us out to 3 different reefs in the Tiran straight.This image is from Gordon reef where this russian ship collided with the reef some 11 years ago coz the captain had too much vodka.We also visited Jackson reef and Raz Gamilla. At the last one we had a drift snorkel tour that was a fantastic experience. We jumped from the boat at one end of the reef while the boat still was drifting. The current took us floating along the reef for an hour and all we had to do was to “steer” so we didn’t hit the reef. We saw Barracuda, free swimming Moray eel (apparently very unusual), giant Puffer fish and lots of other fish. |
View the photo gallery on Picasa Web
Video from the Jeep Safari
Slide show