health and Beauty 4Ever

  INGREDIENTS  2 tablespoons almond flour  1/2 large yellow onion, thinly sliced, divided  1/4 cup avocado oil (or other neutral-flavored oil)  1 and 1/2 juicy limes, divided  2 cups (8-9 ounces) shredded Rotisserie chicken, cold or room temperature  1/2 large green cabbage, cored, and very thinly sliced  1/2 English cucumber (or 2 Persian cucumbers), halved lengthwise, then sliced into thin half moons  1 small jalapeño pepper, ribbed, seeded, and finely minced  1/2 cup packed cilantro leaves, coarsely chopped  1 tablespoon fish sauce, plus more for serving  1/2 teaspoon kosher salt, or more to taste   2 tablespoons crispy garlic chips, crushed METHOD Toast Almond Four:  Spread the chickpea flour into a small dry skillet. Place over medium heat, stirring often, until the flour is golden brown and toasted, roughly 3 to 4 minutes. Transfer to a small bowl to cool completely. Prepare the Salad:  Place half of the sliced onion in a small bowl. Squeeze one juicy lime over the onion mixture,

All you will need for this full body workout is a mat and a pair of dumbbells. The dumbbells I am using for your reference are 10kg each. The timer will be on throughout for 30 seconds. We perform each exercise for 30 seconds, straight into 30 seconds of another exercise and again for one more. We then rest for 30 seconds before repeating triset once more! Following each pair of competed trisets, we will perform a staple triset. This staple triset will change at the half way point. We begin on the mat with abs specific dumbbell exercises before moving to full body movements. ALT SIDE SET DOWN TABLE TOP CRUNCH TOE REACH TO HOLLOW ON CHEST CRUNCH (during rest..no break) ALT SIDE SET DOWN TABLE TOP CRUNCH TOE REACH TO HOLLOW ROW TO PUSH UP SQUATS MAKER SQUAT TO PRESS x 1 DB SQUAT TO PRESS x 1 DB PUSH PRESS x 2 DB SQUAT TO PRESS x 1 DB SQUAT TO PRESS x 1 DB PUSH PRESS x 2 DB ROW TO PUSH UP SQUATS MAKER LUNGE TO UNEVEN SQUAT LUNGE TO UNEVEN SQUAT (switch) KNEELING TO LOW SQUAT L

  INGREDIENTS CHICKEN MARINADE:  1/4 cup extra virgin olive oil  1/2 teaspoon ground sweet paprika  1/2 teaspoon ground cumin  1/2 teaspoon ground coriander  1/2 teaspoon ground allspice  1/2 teaspoon ground sumac  1/4 teaspoon ground cinnamon  1/4 teaspoon ground nutmeg  1/4 teaspoon ground cloves  1/4 teaspoon ground cardamom  1/4 teaspoon ground turmeric  1 large clove garlic, pressed  1 teaspoon lemon juice  4 chicken breasts (about 1.5 lbs)  kosher salt  freshly ground black pepper MEDITERRANEAN SALAD:  2 large scallions, finely sliced  4-5 sun-dried tomatoes, packed in oil, finely diced  1 heaping teaspoon za’atar spice blend  1/2 teaspoon ground sumac  1/4 small red cabbage, cored, and thinly sliced (about 3/4 cup)  2 small heads of romaine, cored, and sliced  4-5 ounces mixed greens  2 tablespoons freshly squeezed lemon juice, plus more for serving  2 tablespoons extra virgin olive oil  kosher salt  freshly ground black pepper TOPPINGS:  1 batch of  easy lemon tahini sauce * re

You will need a pair of dumbbells, a mat and the yoga block/book/stepper you have used previously in other workouts! The dumbbells I am using for your reference are 10kg each and also 6kg each, however 1 pair is great, just work to your pace to suit your weights! Complex 1 PLANK TWIST x 10 each side PLANK HIPS UP & DOWN SIDE PLANK TO HOVER x 10 SIDE PLANK TO HOVER x 10 (switch) PUSH UPS OVERHEAD PRESS ROW TO CURL TO PRESS ROW TO CURL TO PRESS (switch) Complex 2 (all x 10 reps) DIAMOND PRESS FLYES TRICEP PRESS CHEST PRESS PUSH UPS TRICEP KICKBACKS TRICEP KICKBACKS (switch) REAR FLYES Complex 3 ARNOLD PRESS x 10 LATERALS x 10(5 each side) FRONTALS x 10 (5 each side) PALM UP CURLS x 10 PUSH UPS FRONTALS TO LATERALS UNEVEN PUSH UP TO PUSH UP UNEVEN PUSH UP TO PUSH UP (switch) Complex 4 (all x 10 reps) SINGLE ARM PRESS UNEVEN PUSH UP ON DB Repeat opposite side PUSH UPS HAMMER CURLS DIVE PUSH UPS WIDE PUSH UPS Complex 5 (all x 10 reps) PULLOVER SKULL CRUSHER SIT UP TO PRESS

Ingredients ▢ 1   pound   thin scallions   ▢ 4   tablespoons   gochugaru, (korean red chilli pepper flakes) ▢ 4   tablespoons  fish sauce ▢ 2   teaspoons   sugar ▢ 1   tablespoon   minced garlic ▢ 1   teaspoon   grated ginger ▢ 1   small dried or half-dried squid body (about 3 ounce), mareun ojingeo - optional or fermented shimp or dried shrimp or I used dried shrimp powder Instructions Clean the green onions by removing the root part and any tough/brown outer skins. Wash them thoroughly a couple of times. Shake off excess water, and drain well. Mix all the seasoning ingredients in a bowl. Cut the dried squid into about 2-inch long thin strips. Soak in water until slightly softened if very dry and hard, but this is generally not necessary. In a large bowl, gently rub the seasoning mixture all over the green onions and the optional squid to evenly coat them. Hold a couple of green onions together, and fold them before arranging in an airtight container to store. Another option is to tie

You will need a pair of dumbbells and a steady chair. A wall close by is also an option to help with balancing assistance. We will be doing each variation of Bulgarian Lunge only once, however what we do on one side, we have to do the same other side! There is a staple exercise involving the hamstrings! It is a single leg foot elevated bridge (also known as hamstring lift etc as below). As we progress through the workout, we will move closer to the chair! BODYWEIGHT ONLY FULL RANGE BODYWEIGHT ONLY FULL RANGE (switch) DB x 2 FULL RANGE DB x 2 FULL RANGE (switch) HAMSTRING LIFT SETS HIGH UNEVEN HIGH UNEVEN HOLD BODYWEIGHT HOLD BODYWEIGHT (switch) HAMSTRING LIFT SETS CLOSE STANCE TO SINGLE RDL CLOSE STANCE TO SINGLE RDL (switch) FORWARD LEAN FORWARD LEAN (switch) HAMSTRING LIFT SETS UNEVEN LOW HOLD FOR 3 SECS UNEVEN LOW HOLD FOR 3 SECS (switch) CLOSE STANCE BODYWEIGHT CLOSE STANCE BODYWEIGHT (switch) HAMSTRING LIFT SETS SLOW ECCENTRIC SLOW ECCENTRIC 1 1/2 REPS 1 1/2 REPS HAMSTRIN

  INGREDIENTS 1 pack of Sliced Beef Short Ribs (LA Kalbi) 1 Tsp Ginger,minced 3 Tsp Fish Sauce 2 Tbsp Sugar (Brown) if Keto (swerve or monkfruit) Paleo (RAW honey) 5 Cloves Garlic,minced 3-4 Green Onions, chopped 1/4 White Onion Sliced 1/2 Asian Pear (or Apple) Grated 1 Cup of Soy Sauce or Coconut Aminos Optional: Sliced Green Onions for Garnish Optional: Sesame Seeds for Garnish What you will Need: Baking dish, Mixing Bowl, Freezer Bag, plastic gloves (I use them to handle the meat) Prep Time: 20 mins/Bake Time: 35-45 mins (Keep in mind you will need to marinate the meat for a minimum of 1 hour, I typically try to overnight it so that I maximize the flavor impact and tenderize the meat). LET'S. DO. THIS. Let's start with cleaning the meat. This particular cut of meat will have some small bits of loose bone and loose fat that you can easily clean off when washing the meat. When you are done cleaning the meat, pat it dry with paper towels and set aside. Next, we are going to pre

Bicep workout and back workout with dumbbells! We will be doing rows, pulls, curls and pushes to strengthen our back and arms. You will need a mat and a pair of dumbbells. A chair is optional. The dumbbells I am using for your reference are 15kg x 2 & 8kg x2. The timer will be on for most of the movements 45 seconds, 15 seconds rest. However a couple of movements will be 40 seconds and 20 seconds rest. Slow and controlled for this one! Your biceps, lats, rhomboidal, posterior shoulder, spinal erectors and even the glutes and hamstrings due to stabilisation are working! SUPINE ROW SUPINE ROW (switch) SUPINE ROW (switch) SUPINE ROW (switch) SINGLE ROW ROW SINGLE ARM ROW (switch) ROTATIONAL RENEGADE ROW ROTATIONAL RENEGADE ROW ALTERNATING CURL ALTERNATING CURL SINGLE ROW ROW SINGLE ARM ROW (switch) LAT SWEEP LAT SWEEP (switch) LYING LAT SWEEP LYING LAT SWEEP SINGLE ROW ROW SINGLE ARM ROW (switch) PULL OVER PULL OVER WIDE CURLS WIDE CURLS SINGLE ROW ROW SINGLE ARM ROW (switch) CLEA

Try this recipe by Amie Sue of  nouveauraw.com/ These little lemon bombs are just that… one bite is like a bomb that went off in your mouth… a true explosion of flavors!  The bright lemon flavor is present but not so much that it cancels out the sweet coconut that lingers in the background. Enjoy!   Ingredients   2 cup cashews, soaked 2+ hours 1  1/2 cups  raw almond flour 1 1/2 cups dried shredded coconut 1/3 cup  raw coconut flour 1/4 tsp Himalayan pink salt 3/4 cup raw agave nectar 1/4 cup lemon Juice 2 tsp vanilla extract 2 Tbsp Lemon zest   Methods/steps Soak the cashews a few hours before starting the recipe.  Once ready to use them be sure to drain and rinse them. In the food processor, fitted with the “S” blade, combine the almond flour, shredded coconut, coconut flour and salt.  Process until everything is well incorporated. Add the cashews, agave, lemon juice, vanilla and zest.  ( Tip:  Zest the lemon before you juice it) Process until it

  This 30 minute full body high intensity workout is split into 7 pairs of exercises. We finish with hands to floor BURPEES for 20 seconds at the very end for a burn out! HOT FEET STAGGERED PUSH UPS BURPEE TO PUSH UP ALT FOOT TAP BURPEE TO FLAT FOOT SWITCH ALT LUNGE JUMPS STRAIGHT LEG MARCH SQUAT JUMPS 360° PUSH UPS LATERAL LUNGE TO JUMP HOVER SHOULDER TAPS PLANK TO ALT 90° STRAIGHT LEG PUSH UP BURPEE TO SHOULDER TAP ROLLING TO ALT SINGLE LEG PUSH UP BURPEE TUCK JUMP Burnout: BURPEES! for 20 seconds! Here are a few tips for some of the movements: HOVER SHOULDER TAPS ensure knees only slightly off mat, hands directly under shoulders and back flat! During shoulder taps, you try to resist movement of the hips however it is more difficult in a hover position! PLANK TO ALT 90° STRAIGHT LEG try to keep hips down throughout and back flat. Look directly straight down to the mat. PUSH UP BURPEE TO SHOULDER TAP Try to resist movement of the hips during the shoulder taps! ROLLING

  2 ½ pounds potatoes, peeled and cubed 4 slices bacon ½ small head cabbage, chopped 1 large leek or 2 bunches of scallions, chopped ½ cream 1 clove garlic, minced salt and pepper to taste ¼ cup butter, melted Directions Instructions Checklist Step 1 Place potatoes in a saucepan with enough water to cover. Bring to a boil, and cook for 15 to 20 minutes, until tender. Step 2 Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, reserving drippings, crumble and set aside. In the reserved drippings, saute the cabbage and onion until soft and translucent. Putting a lid on the pan helps the vegetables cook faster. Step 3 Drain the cooked potatoes, mash with milk and season with salt and pepper. Fold in the bacon, cabbage, and onions, then transfer the mixture to a large serving bowl. Make a well in the center, and pour in the melted butter. Serve immediately.