health and Beauty 4Ever

  Ingredients For the Béchamel:  8   tablespoons   unsalted butter  ( 4   ounces ;  120   g ) 3/4   cup   all-purpose flour  ( 3.4   ounces ;  96   g ) you can use cassava flour too. 1   quart  ( 945   ml )  whole milk Kosher salt  and freshly  ground black pepper Freshly grated nutmeg 2   ounces  ( 1/2   cup ;  60   g )  shredded kefalotyri  or pecorino romano 4   large   egg yolks  ( 60   g ) For the Meat Sauce:  2   tablespoons  ( 30   ml ) extra virgin olive  oil 2   pounds  ( 910   g )  ground lamb  or  beef  (at least 15% fat), or some combination (see note) 2   medium   yellow onions  ( 1   pound ;  455   g  total), diced 4   medium   garlic cloves  ( 20   g ), minced 2   tablespoons  ( 1   ounc...

  ▸ Level: Intermediate ▸ Time: 35 Min + cool down ▸ Equipment: Medium dumbbells (I used 2 x 8kg and 2 x 5kg weights for reference) Workout: ▸ Warm Up 30 sec on Squat + Pulse Knee + Toe Tap Good Morning + Squat Squat Pulses Shoulder Taps Downward Dog + Climber Push Up + 2 Toe Taps Reverse Lunges ▸ Workout 40 sec on, 10 sec off Romanian deadlifts Step Back Lunges Same Leg Lunge + Kick Step Back Lunges Same Leg Lunge + Kick Overhead Swing Romanian Deadlift + Row Plank Row Forward Lunges Forward Lunges Deadlift + Squat Sumo Squats Sumo Pulses Front Squats Wall Sit Hold Dumbbell Swings ▸ Challenge 1 min Squat Jumps ▸ Round 2 30 sec on, 10 sec off Chest Press 1 Arm Press 1 Arm Press Low Plank Hold Tricep Extensions Low Plank to Dolphin Tricep Pulses Up + Down Plank Curl + Press 1 Arm Thruster 1 Arm Thruster Push Press Overhead Hold + March Push Up + T Rotation High Plank Hold Arnold Press ▸ Challenge 1 min Push Ups, As many as possible ▸ Round 3 20 sec on, 10 sec off Goblet Side...

  Ingredients For the Pickled Raisins: 1   cup  ( 240   ml )  apple cider vinegar 1/2   cup  ( 120   ml )  water 1/4   cup   granulated sugar  ( 1 3/4   ounces ;  50   g ) 1/4   teaspoon   Diamond Crystal kosher salt ; for table salt, use half as much by volume 1 1/2   teaspoons   yellow mustard seeds , optional 1   cup   raisins  ( 6   ounces ;  170   g ) or dried cranberries For the Dressing: 1/2   cup  ( 120   ml )  crème fraîche  or sour cream 1/2   cup  ( 120   ml )  mayonnaise 1/2   cup   granulated sugar  ( 3 1/2   ounces ;  100   g ) 1/4   cup  ( 60   ml )  apple cider vinegar 3/4   teaspoon   Diamond Crystal kosher salt ; for table salt, use half as much by volume For the Salad: 1   pound  ( 450   g ) fresh  broccoli , stems cut int...

▸ Level: All Levels ▸ Time: 15 Min ▸ Equipment: Bodyweight Only ▸ Stretches: 50 sec on, 10 sec off Side Bends Reach + Hamstring Stretch Hamstring stretch Reach + Hamstring Stretch Hamstring stretch Deep squat hold Deep lunge hold Lunge + half split Deep lunge hold Lunge + half split Thread the needle Thread the needle Downward dog + cobra Wrist stretch  

  Ingredients 2   pounds  ripe  tomatoes , blanched, peeled, cored, and roughly chopped (about 4 1/2 cups), or 1 (28-ounce) can imported Italian plum tomatoes (such as San Marzano) (undrained), chopped 1   medium -size (10-ounce)  yellow onion , peeled and cut in half lengthwise 5   tablespoons   unsalted butter  (2 1/2 ounces) 1   teaspoon   kosher salt , plus more to taste 5 cloves of garlic Directions Place tomatoes in a medium saucepan; add onion,garlic and stir in butter and salt. Cook over medium-low, uncovered, stirring occasionally and mashing any large pieces of tomato using the back of a wooden spoon, until fat floats free from the tomatoes and is incorporated into the sauce as it slightly thickens, 1 hour to 1 hour and 10 minutes. Season with additional salt to taste. Remove and discard onion and garlic. Or blend it all together for next level sauce. To make ahead Finished sauce can be frozen in an airtight, freezer-safe ...

▸ Level: All Levels ▸ Time: 30 Min ▸ Equipment: Bodyweight Only Workout: ▸ Warm Up:     • 5 MIN FULL BODY WARM UP - for home workout...   ▸ Supersets 45 sec on, no rest prisoner squats prisoner squat hold negative push ups knee push up pulses 🔥 lunge + knee drive lean forward + leg raise lunge + knee drive lean forward + leg raise sit up + heel tap heel tap tuck ups diamond push ups cobra push ups back extension + pull back superwoman arm pulses low plank hold low plank rocks hollow + knee hug hollow hold high plank hold push up + climber ▸ ABS 30 sec on, no rest crunch + knee in crunch + both knees in bicycle crunch bicycle crunch reverse crunches ab hold straight leg sit ups lean back leg kicks both legs out + in body twists legs up + body twists low plank climbers ▸ Finisher 50 sec on, 10 sec off step back + push up low push up hold squat + lunge squat walk burpee + 2 push ups ▸ Cool Down 30 ...

  Uses for Matbucha Right out of the jar with toasted baguette or fresh pita bread Add to eggs or omelet Use as pasta sauce Add to your pizza Add it to your sandwich or wrap Add it to your  falafel  sandwich INGREDIENTS 6  large cloves of garlic, peeled 2 tbsp  olive oil 1 tbsp  sweet Spanish paprika ½ tsp  salt, more or less to taste ½ tsp -1 teaspoon Aleppo pepper - you can sub hot red pepper flakes, but be mindful that Aleppo pepper is less spicy that red pepper flakes. (Optional, but recommended) 1 - 28 -ounce can crushed tomatoes 3 Red Bell Peppers INSTRUCTIONS Cut the peppers into medium-large pieces Place the peppers and garlic in a food processor and chop until it almost becomes a puree  Heat the olive oil in a deep skillet. Add the pepper and garlic puree and cook on high, uncovered, for 7-10 minutes. Stir often to prevent from burning. Lower the temperature to medium high if it starts to burn (hat will depend on how juicy the peppers are...

  ▸ Time: 30 Min ▸ Equipment: medium-sized dumbbells + mini band Workout: ▸ Grab your mini band: 30 sec on Banded squats Squat + pulse Right leg out + in Left leg out + in Squat pulses Plank hold Plank step out + in Bear knees out + in ▸ Round 1 60 sec on, no rest Curtsy lunges Curtsy pulses Curtsy lunges Curtsy pulses wide leg squats ▸ Round 2 60 sec on, no rest Leg raise + row Row + push up Leg raise + row Row + push up ▸ Round 3 40 sec on, no rest Leg kicks Mini leg raises Leg kicks Mini leg raises Leg raises ▸ Round 4 40 sec on, no rest Heels elevated squats Squat + dumbbell press Squat + pulse Pulse it out Stay low + knees out in Alternating knees out in ▸ Finisher 40 sec on, no rest Side clamshell Clamshell pulses Side clamshell Clamshell pulses *30 sec on, no rest Push up + leg raise Push up hold + leg raises Push up + leg raise Push up hold + leg raises ▸ Cool Down 30 sec on, 10 sec off Forward fold Deep squat hold Deep lunge Deep lunge

  Equipment Grill Pan   or Gas or Charcoal Grill Tongs High Speed Blender   or Food Processor Metal Bowl Pie Dish   (Optional) Ingredients 2   pounds   flap steak ⅓   cup   orange juice   from 1 fresh orange 2   tablespoons   lime juice   from 1 fresh lime ½   small   onion   white, peeled, cut in half 2   jalapeños 4   cloves   garlic   peeled ½   bunch   cilantro   rinsed well 8   ounces   beer   lager 2   tablespoons   olive oil   extra virgin 2   tablespoons   soy sauce   reduced sodium 2   tablespoons   chili powder 1   teaspoon   cumin 1   tablespoon   sugar 1   tablespoon   kosher salt Instructions Jalapeños Place jalapeños directly over the flame of a gas grill or place under the broiler in the oven until skin is blackened. Turn with tongs as needed to achieve even color. Remove from hea...