Belly-fat project 2013

This year it’s time to really deal with the belly and the project involves…

  1. LCHF diet (Low Carb High Fat)
  2. Supplement of Vitamin D and Omega 3 (fish oil)
  3. 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

map
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.
The Maritim Golf Resort 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.
Hotel jetty
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.
The "beach" 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.
Underwater world 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.
Mickey snorkeling 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.
Lazy River The pool area was big with a “lazy river”, a 300 m long “river” that was “running” in a circle around the pool area.
Naama Bay 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.
Jeep safari 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”…
Dahab 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.
Camel ride
camel scarf
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.
 The Blue Hole 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.
The 3 Pools 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.
Gordon Reef 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

Exam exercise no. 4

The Photography – Visual communication course has now come to an end and final exam is done. The assignment was to create a photo reportage with 6 photos incl. captions and documentation with message, content and form on the theme People and Environment . Below you find the project as it was delivered, in Swedish, incl. the comments from the school:

Miljön
Vi befinner oss kantinen på företaget jag jobbar hos, NNE Pharmaplan, som ligger i Gentofte, Danmark, lite norr om Köpenhamn. NNE Pharmaplan är specialister inom den farmaceutiska och biotekniska branchen och hjälper bl.a läkemedelsföretag att komma snabbt och säkert på marknaden med deras produkter.

Budskap
Kantinen satsar på hälsosam mat och hållbar utveckling. Med nedanstående bildserie och tillhörande bildtext vill jag illustrera vad de gör.

I lektion 3 talades det bl.a. om tre fotografiska genrer. Jag placerar denna bildserie i faktagenren. Har valt att skriva bildtexterna som en historia och försökt följa rådet i lektion 5 – ”Text och bild skal kompletera varandra – inte upprepa eller säga imot varandra – för att bygga något större tillsammans än vad dom är var för sig”.

Minskningen av mängden kött innebär en ekonomisk vinst och ger möjlighet att använda kött av högre kvalitet från djur som levt ett bättre liv och inte minst fått en bättre död. Portionsanrättningar minskar matspill – ”Ögat är ibland hungrigare än magen”

Bild 1
Bild1 Det danska ingeniörs- och konsultföretaget, NNE Pharmaplan, har som tagline Engineering for a healthier world. Det är inte bara deras arbete inom den farmaceutiska branchen som skall hjälpa till en hälsosammare värld, även deras kantin på huvudkontoret, norr om Köpenhamn, satsar på hållbar utveckling och nyttig mat till de anställda.
Bild 2
bild2 Januari 2012 satte kantinen ett nytt mål – minst 30% av maten som serveras skall vara ekologisk och mängden kött skall minskas till fördel för mer av säsongens grönsaker. Enligt personalen har de mer än lyckats med detta och har legat på 50% de senaste 3 månader.
Bild 3
Bild 3 Minskningen av mängden kött innebär en ekonomisk vinst och ger möjlighet att använda kött av högre kvalitet från djur som levt ett bättre liv och inte minst fått en bättre död. Portionsanrättningar minskar matspill – ”Ögat är ibland hungrigare än magen”
Bild 4
Bild 4 Sill, pålägg och andra läckerheter blir serverade i små skålar istället för på stora fat. Mycket av det kan förberedas och det sparar tid vid serveringen jämfört med att fylla på och ordna de stora fat som skall flyttas fram och tillbaka mellan köket och bufféen.
Bild 5
bild 5 Kökspersonalen tycker det är trevligare och skojigare att vara kreativa och skapa de små näringsrika, aptitliga och dekorativa rätter – de känner att de faktiskt lagar mat. Även här minskar portionsanrättningarna matspillet.En utmaning för gästerna kan ibland vara att få plats med dem på tallriken. Det är dock tillåtet att besöka bufféen flera gånger.
Bild 6
bild 6 Diskaren Frances tycker dock inte alltid att det är lika kul. De många små skålar innebär mer sortering och arbete. Det kan vara svårt att hinna med, specielt vid peak hour.

Innehåll och form

Generellt
Miljön innehöll flera utmaningar. Ljusförhållandena med många reflekterande ytor, belysning med glödlampor och lysrör, inte så mycket svängrum m.m. Dessutom var det begränsat med tid mellan förberedelsen av maten till öppningen av kantinen och det blev fullt med folk.

Fokus var på att fånga miljön och människorna och mindre på bländare, tid och ISO inställingar, som vi lärde oss i lektion 2. Alla billderna är tagna med ett zoomobjektiv, 18-105 mm. där vidvinklen, omkring 28-35 mm, blev använt mest. De flesta bilder har tiden 1/60 sek. och stor bländare, dels på grund av ljusförhållanden men också för att hålla ett litet skärpedjup. Många zoomobjektiv är inte är så ljuskänsliga. Största bländare på det jag har är 3,8. ISO var inställt på automatik och var generellt högt.

Bilderna har fått en tur i Photoshop med beskärning och justering av ljuset. Jag önskade inte den gulaktiga ”glödlampe” färg utan ville ha fram det vita och de lite kalla toner som finns i ett industrikök. Justeringen är gjort på hela bilden, enligt er dokumentationsmall.

Bild 1.
I etableringsbilden har jag valt att placera nyttigt och grovt bröd i förgrunden. Brödet räknas som något av det mest grundläggande i matpyramiden.

Det kvadratiska formatet är valt som ”omslag” till bildserien, ett ”skivomslag”, som Klas Öhling talade om i lektion 4. Med perspektiv, diagonala linjer och människorna i bakgrunden, vill jag skapa dynamik i bilden för att kompensera för kvadratens statiska format.

Bild 2.
Denna närbild illustrerar kantinens mål med ökad mängd av säsongens grönsaker. Salladen är färgrik och ser spännande och god ut.

Kompositionen med de diagonala linjer gör att fatet nästan kommer ut ur bilden och säger ”varsågod”.

Bild 3.
Väntade till denna speciella dag med att fotografera för att jag fick besked på att där skulle vara ett stort vildsvinslår till utskärningen. Tänkte att det skulle se bra ut på bild. Där blev tydligen något misförstånd vid inköp av matvarorna så det blev tyvärr ett något mindre köttstycke. Det passar i och för sig kanske bättre till bildtexten med ett mindre stycke kött.

Billden är regisserad (lektion 6). Jag bad kocken Per att hämta ett stycke kött och skära några skivor. Har använt reflekterat ljus (lektion 8) med blixt som var riktad upp mot taket.

Per är placerad i det gyllene snitt. Tallrikarna skapar en horisontal linje av ”ordning och upprepning”. Denna klassiska kompositionsregel tycker jag om och den återkommer i några av de andra bilderna. Tallrikarna är dessutom basen i en triangelform som har Pers huvud som topp.

Bild 4.
De många små serveringsskålar är grupperade efter innehåll och de står nästan alltid i denna vinkel. Vill visa det öppna köket som gästerna ser det när de ankommer till ”tapas-stationen”.

Ahmed och Mia ser fokuserade ut och deras kroppsspråk skapar aktivitet i bilden.

Har använt en lite längre slutartid för att få Ahmeds arm att vara ”rörelseoskarp” för att förstärka aktiviteten. Trots ljusförhållandena, har jag försökt med ett stort så skärpedjup som möjligt. Provade med med blixt men så kunde jag inte få Ahmeds arm oskarp. Hade där varit tid hade jag använt stativ. Jag tog stöd mot väggen som ”akut” lösning för den något längre slutartid. Här återkommer lite av ”ordning och upprepning” med skålarna i förgrunden.

Bild 5.
I denna närbild önskar jag framhäva det dekorativa och kreativa arbete kökspersonalen lägger i de små portionsskålarna och är en fortsättning av föregående bild, en detaljbild.

Här finns en triangelform där skärpan ligger på basen i förgrunden. Med det lilla skärpedjupet, bildvinklen, perspektivet, ordning och upprepning, vill jag illustrera att där är ett större antal skålar än vad man ser på bilden.

Bild 6.
Lådan med de många skålar i en enda röra, fyller en ganska stor del av bilden för att förstärka känslan av den stressade situation diskaren Frances ibland befinner sig i. Bilden visar även hur alla dessa skålar som ligger i lådan skall sorteras och ställas i diskkorgen – ”ordning och upprepning”.

Där var begränsat utrymme men jag kunde tänka mig lite mer ”grodperspektiv” för att göra lådan ännu större och för att överdriva känslan av ”sååå många skålar och de tar aldrig slut”…

Slutkommentar
Jag planerade uppgiften i våras med story board och research. Tyvärr kom några personliga förhindringar i vägen och så jag har inte kommit till skott förrän nu.

Det har varit en skojig och intressant uppgift med många olika elementer – planering, research, fotografering och skriva text.

Till sist vill jag citera Anna Clarén som uttrycker det så fint i lektion 5 – ”Bilden är det som träffar i själen och det undermedvetna”.

Med vänlig hälsning
Ingo

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Skolans kommentar
Ny status: Färdig
Ny poäng: 1

Hej Ingo!

Tack för dina bilder och med detta är det också dags för sista inlämningsuppgiften här på Visuell kommmunikation.

Vilket härligt reportage! Imponerande välplanerat måste jag säga! Ditt budskap kommer också tydligt fram och upplever jag som slutet. Det här med hållbar utveckling är spännande och med dina bilder visar du att det faktiskt är möjligt. Hälsosam mat i en storskalig miljö och den industriella känslan är tydlig.

Redan i din etableringsbild hamnar man i denna miljö. Du gör väl medvetna fotografiska val och arbetat på ett varierat sätt med både innehållet och formen i dina bilder. Detta skapar en bra rytm! Detaljbilder har du också med och du utnyttjar skärpedjupet väldigt fint!

Stilistiskt passar dina bilder också mycket bra ihop. I din dokumentation beskriver du hur du arbetat och härligt att se hur du tagit fasta på det som tagits upp i kursen. Kunskaper som du nyttjar i dina bilder.

Lycka till i fortsättningen med ditt fotograferande!

Du är nu godkänd på slutuppgiften och därmed (troligtvis) klar med hela kursen.

Vad kul!

Med vänlig hälsning,
Kerstin Andersson Hanochi, handledare

Sightseeing in Malmö

My colleagues Ryan and Scott from China, joined by Ryan’s wife, visited Malmö Sunday 14 October.  We did some serious sightseeing. This post  shows the sights and you can read some facts about them. You can use it for inspiration when visiting Malmö:

  1. Point Hyllie– a new developed site close to Malmö City and Kastrup Airport. It consists of four main buildings comprising approximately 45,000 square metres. They are allocated for housing, offices and shops. The tallest building is about 95 metres high.
     
  2. Malmö Arena– the latest addition to northern Europe’s growing number of modern multi-purpose concert and event venues. Malmö Arena is a premier venue in the Öresund Region for world-class sporting events, concerts, family shows, full-scale conferences and smaller meetings, wining and dining or a quick snack. It can seat a maximum of 15.000 guests. It measure 22.5 m. up to the inner ceiling.
     
  3. Hyllie water tower is white and has the form as mushroom (at the moment getting some make up due to the Euro vision song contest and coz its need it). The light on the tower changes on different occasions. At Christmas it’s red and when there isn’t a special event the light is blue. It’s 62 m tall and contains 10 200 cubic meter water. It was ready 1973. Architect was Kjessler & Mannerstråle through Karl Ivar Stål. A water park is being built close to the tower.
     
  4. Emporia is going to be the biggest shopping center in Scandinavia when it opens 25 October 2012. Total size of 93 000 m2for shopping, food, culture and pleasure in approx. 200 shops, restaurants and cafés on 3 stories and a unique roof park. The two main entrances are spectacular, one is amber theme the symbolise the logo type.  The other is water theme.
     
  5. The Glass House– “House of brands for good living”. A shop with exclusive scandinavian interior design.
     
  6. Ikea has built  a 44 000 square meter store at Svågertorp. It’s the second largest in the world and was inaugurated 20 October 2009.
     
  7. Limhamns Kalkbrott is approximately 1.300 meters long, 800 meters wide and 65 meters deep. The walk around the quarry is 4 km.
    The mining of the began in 1866 and lasted until 1994. The last explosion was in the late 1980’s. The explosives have shaped the quarry, so it consists of plateaus, called pallets, about 20 meters high and vertical walls. At every blasting, a ton of dynamite was used. There was a loud bang as many locals felt.
    The lime in Limhamns quarry has been formed in a warm sea of between 65-55 million years ago (during the early Tertiary). It consists mainly of deposits from microscopic cuisine liters (algae), bryozoans (moss animals) and corals. In some limestone layers there are plenty of shark teeth. A remnant from a relative of the great white shark, which for millions of years swimming around here along with other now extinct species. Fossils of two crocodiles have also been found in the quarry.
    There are over 1.400 different animals and plants in the limestone quarr. Several species are rare or special in some way. Most notable is the presence of the endangered green spotted toad and “Kalkkrassingen”.
     
  8. Öresund bridge was inaugurated on 1 July 2000. The link between Denmark and Sweden is 15.4 km long and consists of the world’s longest cable-stayed bridge for both rail and motor vehicle traffic, at nearly 8 km. The main span is suspended from four pylons that measure 204 m above the sea level. The best viewing point over the Öresund Bridge is from Lernacken at the Luftkastellet restaurant.
    The Øresund Bridge offers a 4-lane road carrying more than 60,000 travelers daily, 6 million vehicles per year, and two train tracks (another 8 million people each year) e carries . Building the Øresund bridge included construction of a bridge, a tunnel 4 km and a new island where travelers go from tunnel-level (on the Danish side) to the level of the bridge.
     
  9. Limhamns Småbåtshamn has room for around 1.000 boats and is the biggest of it’s kind in Malmö.
     
  10. Ön (The Island) is situated in Limhamn-Bunkeflo in the southwestern municipality of Malmö. Today there is a land connection between the island and Limhamn, so technically the island is today a peninsula. It used to a harbour for the ferry connection with Dragør in Denmark.
    While limestone mined for cement production in Limhamn’s Kalkbrott (Limestone quarry) the area was used for  dumping of waste products, and thereby laid the foundation for an artificial island.
    In the first half of the 1900’s, various industrial activities has been carried out here: Shipyard and aircraft production. Two of the office buildings and a factory building still stands today and house the school on the island, a convenience store and an aerobics (Friskis & Svettis).
    The island is divided into a northern and a southern part by Övägen. The northern part of the island began to plot in the early 1990’s, with apartment buildings and construction is still in progress. The southern part was settled in the late 1990’s.
     
  11. Västra Hamnen (Western Harbour) is Malmö’s new city district attracts people with its exciting architecture, lovely beach promenades and green spaces and a fabulous view over Öresund. An award-winning ecological housing area finished in 2001 for the major European housing expo Bo01 is found here. The buildings were designed by several internationally renowned architects including Gert Wingårdh, Ralph Erskine and Mario Campi.
    The neighbourhood is home to a wide variety of flora and fauna. Water is also a vital element of the environment, expressed in canals, ponds, small craft marinas and swimming beaches.
    The Western Harbour was once an industrial area where Kockum’s world-famous shipyard operated, now replaced by Malmö University and companies in the IT and telecommunications industries. The dance company Skånes Dansteater is based in one of the vaulted halls, Båghallarna, and an exciting, specially designed concrete skateboarding arena, Stapelbäddsparkenhas been constructed around one of the old ship ramps.
     
  12. Turning Torso. Architect Santiago Calatrava’s spectacular apartment building in the Western Harbour. At 190 metres, Turning Torso is the tallest building in Sweden. The building was inspired by a sculpture “Turning Torso” by Calatrava himself. Turning Torso consists of nine cubes with a total of 54 stories, with a 90° twist from base to top. The top two floors boast the exclusive meeting rooms of Turning Torso Meetings.
     
  13. Stapelbäddsparken is one of Europe’s largest outdoor skate parks with a surface of 2.000 m2 and is located at Kockums shipyard’s old factory area in the Western Harbour. The old slipway was transformed in 2006 into a modern and important meeting place open to all skateboarding enthusiasts and everyone else too. Here takes the prestigious international skateboarding competitions like The Quicksilver Bowlriders place periodically.
    The park is open 24/7, 365 days a year and it costs nothing to visit or use it. All activity in and around the skate park is operated by Bryggerietwhich is also responsible for the cafe in the park.
     
  14. Malmö St. Petri Church was founded in the early 1300’s. When the church first mentioned in writing in 1346, it had already been consecrated for worship-service. Tradition says that the high altar was consecrated 1319. The church is dedicated to the apostles Peter and Paul.
     
  15. Stortorget (Big square) The equestrian statue of King Karl X Gustav, who took Skåne from the Danes through the Roskilde Treaty of 1658, stands in the midst of the largest square in Malmö. Stortorget was built in 1536 at the initiative of Jörgen Kock, Malmö’s powerful mayor and master of the mint. Stortorget became Malmö’s new marketplace and was the largest city square in Northern Europe for a very long time. The city well was located in Stortorget, with the site now marked by a bronze water sculpture. Jörgen Kock built a new and stately city hall as well as a home for himself, Kockska huset next to Stortorget.
     
  16. Max hamburger restaurant started 1968 and is the oldest and most popular hamburger restaurant in Sweden.
     
  17. Lilla torg (Little Square) Malmö’s most charming square and one of the most popular meeting places in the city was built in 1592 as a market square. There are several interesting buildings dating from the 16th century and later around Lilla Torg. Hedmanska Gården is an enclosed courtyard where the oldest half-timbered house dates from the 16th century and the youngest building, a warehouse, is from the late 19th century and is now home to Form/Design Centre, which mounts exhibitions related to design and architecture. Outdoor concerts are held at Hedmanska Gården in July. From March to October Lilla Torg is filled with outdoor restaurants and cafés and the atmosphere is enchanting.
     
  18. Kungsparken (Kings Park) was created 1869-1870 and is Malmö’s oldest park. It was built on land that was formerly part of Malmöhus Castle fortification and was designed by the Danish landscape architect Ove Høegh Hansen. When it opened 1872 the park was originally called Slotsparken (Castle Park).
    The park has a romantic character with examples from the continent’s parks. Here you can enjoy leisure walks, beautiful artwork and exotic trees. The heart of the the park is a cast iron fountain built in 1882.
     
  19. Stadsbiblioteket (Town Library) Sweden’s largest town library, has over 1 million different media, about 1,500 different journals, approximately 10,000 DVD and 33,500 music CDs and was Sweden’s first library to lend video games.
    It’s one of the most intriguing buildings in Malmö situated in Slottsparken. The library consists of two buildings, one older and one newer, that are linked to each other. The new part, which is called the “Calendar of Light” was designed by the notable Danish architect Henning Larsen and opened in 1997. The older section of the library dates from 1899 and was designed by architects John Smedberg and Fredrik Sundbärg.
     
  20. Slottsparken (Castle Park) This wonderful organic garden is situated just behind Malmöhus Castle adjacent to Kungsparken. Fresh-picked vegetables and flowers and exciting plants are available for purchase – and you may get a bit of wise advice from the head gardener. One of Malmö’s smallest and most charming cafés is also found here. The garden and the café are open year round. Concerts, film evenings and other events are held in the summer.
    A “Dutch Mill” from 1851 – is situated next to Slottsträdgården. The area also features a well-preserved miller’s house and garden. This site is a popular place for outdoor concerts and other summertime events.
     
  21. Malmöhus Castle was originally a minor citadel whose construction was ordered in 1434 by Erik of Pomerania, king of the Kalmar Union which brought Norway, Sweden and Denmark together under a single monarch.
    In the 16th century King Christian III of Denmark and Norway rebuilt the citadel to create a modern defensive fortress, an imposing castle and the home of the Governors of Malmöhus County.
    This is where Denmark´s money was coined in the Middle Ages, where Crown Prince Frederick of Denmark held wild parties in the 16th century and where prisoners were decapitated in the castle courtyard during the 19th century when the castle served as a prison. Today Malmöhus has been restored in the spirit of the 16th century and forms part of Malmö Museer. The castle is part of Sweden´s cultural heritage and is managed by the National Property Board.
    The castle presents historical exhibitions. By Order of the King is an exhibition about the 17th-century wars over Skåne and how Skåne became Swedish in 1658. Power over People depicts the history of Malmöhus Castle over the past 300 years.

Cooking juicy chicken breast

These days modern chicken breasts from the supermarket are pumped with salt water. They often get dry and boring when cooking them in the oven coz the water vaporize. Here is a 3 easy step tip on how to cook  chicken breast in the oven to make them nice and juicy:

  1. Oven 150 degrees. Cook for 10 minutes.
  2. Take out the chicken, let it rest for approx 10 min
  3. Put it back in the oven for 10 min.

That’s it.

Kräftskiva 2012 (Cray fish party)

At Camp Møller 27 July, Marielyst. 11 pax.

Waiting to get started...

We started with a ” Tipspromenad” (got it from ICA.se)

 

The cray fish buffet.

Kräftskiva buffet 2012.

From the left, in the front:

  • Thin bread (tunnbröd) rolls with cream cheese/cilantro spread, salad and smoked salmon. Recipe (in Swedish)
  • Prawn and mango salad with bulgur. Recpie (in Swedish)
  • 6 kg of cray fish. Defrost slowly in its own liqour. We all prefered the Chinese Jumbo from ICA to Kräftkungen, also ICA.

In the back:

  • Home made Aioli and mayo
  • Tomato sallad with mozzarella
  • Fennel and yellow pepper julienne
  • “Västerbotten ost”
  • Västerbotten cheese pie (ostpaj). Recipe (in Swedish) (We used mushrooms insted of chanterelle)
  • Cray fish tails
  • Home made bread.

Served with cold beer, white wine and snaps.

Special “snaps bibs”.

Download a PDF version of the bib

See you next year 🙂

Camp Møller 2012 & Kräftskiva at Marielyst

 

Pen on paper designs

Another trip down memory lane. During the 80’s I had a small screen printing and graphic art studio. It was in the age before the computer. Frequent use of Letraset, repro camera and Xerox copy machine… 

Here is a gallery of some of the designs, a mix of T-shirt painting , posters, screen print designs etc:

Everyday design

One of my interests is “everyday design”, usability and functionality of ordinary things. The book by Donald A. Norman (co founder of the Nielsen Norman group), The Design of Everyday Thingsprinted 1988,  is dealing with design challenges. It’s fun and interesting to read and to learn how and why everyday, simple things was designed and why some products works and others don’t and is just frustrating to use.

 

The tumble dryer challenge
We have a Siemens tumble dryer that is approx. 6 years old. Around a year ago it stopped working properly. After a few minutes of tumbling it just stopped and a lamp on front started to blink. (1)

It means that you should empty the water container (2). But it WAS empty! Tried again…and again…and again….same result  🙁

Look in the manual: “When the indication lamp blink, empty the water container.”  

Called a service agent – “Empty the water container. Clean condenser/lint filter. Unplug and re plug the machine (?) and try again”. Done that, didn’t help. “We can come and have a look but it cost about SEK 700-1000 to analyse the problem”. I’ll be back…

I asked Google. Didn’t find a solution but information that others have had the same problem. Good to know.

Since we are about to sell the house, I thought it would be a good idea to make a final try to fix it. Some weeks ago, just before calling a service agent, I asked Google again. Success!!! There were still several others that experienced the same problem but this time I also found a suggestion on a solution to the problem (maybe I used the wrong search string the first time).

I think this case is in the department of frustrating department of usability and design of everyday things and this is not from 1988 but a machine from 2006. Don’t know how the person who put this on the net found out how to solve it but here it is:
 
Remove the condenser/lint filter (3).

In the very far end of the “tunnel” on there is a lid (4).

 
The lid is “a bit” difficult to open. Under the lid you find a lot of water and lint, quite “gooey”.
 
I thought it was difficult to reach the “secret department” this way and tried to open the side of the machine. I removed the top of the dryer, no problem. Removed all the screws that hold the side, no problem. But couldn’t remove the side since it was mounted with plastic splints and not screws to the front cover. Put everything back again :-(.
 
With help of a mirror, torchlight, cloth and paper it managed to remove the “goo” . It helped, the dryer works again 🙂
 
There is also a “float” in this “secret compartment” where lint also could get stuck and make the “float” to stop in top position and then the machine thinks the water tank is full and stop the dryer due to security reasons.
 
I admit, I am not a professional tumble dryer repair man but this is construction is designed so you HAVE to call the service agent to clean up the lint and empty water to make it work! And it’s not mentioned in the user manual.