health and Beauty 4Ever

  4 center-cut bacon strips 2 celery ribs, chopped 1 large onion, chopped 1 garlic clove, minced 3 small potatoes, peeled and cubed 1 cup water 1 bottle (8 ounces) clam juice 3 teaspoons reduced-sodium chicken bouillon granules 1/4 teaspoon white pepper 1/4 teaspoon dried thyme 1/3 cup flour, if no grains dont use it 2 cups fat-free half-and-half, divided 2 cans (6-1/2 ounces each) chopped clams, undrained, more clams add 2 more cans Directions In a Dutch oven, cook bacon over medium heat until crisp. Remove to paper towels to drain. Saute celery and onion in the drippings until tender. Add garlic; cook 1 minute longer. Stir in the potatoes, water, clam juice, bouillon, pepper and thyme. Bring to a boil. Reduce heat; simmer, uncovered, until potatoes are tender, 15-20 minutes. In a small bowl, combine flour and 1 cup half-and-half until smooth. Gradually stir into soup. Bring to a boil; cook and stir until thickened, 1-2 minutes. Stir in clams and remaining half-and-half; heat thro...

  ▸ Level: Intermediate ▸ Time: 25 Min ▸ Equipment: 2x dumbbells (I used 2 x 5kg) Workout: ▸ Warm Up 45 sec on, 10 sec off big arm circles wrist rocks wrist rocks elbow rolls ▸ Block 1: PUSH, 50 sec on, 10 sec off chest press push up + dumbbell tap shoulder press push press glute bridge chest press ▸ Block 2: PULL, 50 sec on, 10 sec off dumbbell row left arm plank row right arm plank row bicep curls bicep curl hold ▸ Block 3: CORE STABILITY, 50 sec on, 10 sec off low plank hold sit up + press dumbbell body twists plank dumbbell taps low plank climbers ▸ Block 4: FINAL CHALLENGE, 60 sec on, no rest 1 arm press 1 arm press high plank hold climbers ▸ Cool Down 30 sec on, 10 sec off child’s pose tricep stretch tricep stretch upper body opener

  Ingredients 1 box angel food cake mix (the kind you just add water) 1 can (21 oz) lemon pie filling Powdered sugar (optional, for dusting) Instructions Preheat your oven to 350°F. In a large mixing bowl, stir together the lemon pie filling and angel food cake mix until fully combined. Lightly grease a 9x13-inch baking dish or spray with non-stick cooking spray. Pour the batter into the dish and spread it evenly. Bake on the center rack for about 25 minutes, or until the top is lightly golden. Let the bars cool on a wire rack for 1–2 hours before slicing into squares. Optional: Dust the tops with powdered sugar just before serving. Notes For extra tang, add a teaspoon of fresh lemon zest to the batter. Want them even sweeter? Drizzle with a simple powdered sugar glaze. Store leftovers in an airtight container at room temperature for up to 3 days or refrigerate for up to a week.

  ▸ Level: Intermediate ▸ Time: 25 Min ▸ Equipment: No Equipment, Bodyweight Only Workout: ▸ Workout 20 sec on, 10 sec off butt kicks squat + punch jumping jacks squat + heel tap punching jacks slam + side step climbers side squat + knee tap side squat + knee tap squat jacks plank shoulder taps forward lunges burpees low plank hold lunge + kick lunge + kick plank jacks reverse lunges squat burpees punch it out jacks high knee run squat hold + punches high knees forward + back lunges forward + back lunges burpee + 2 punches lunge jump + hop plank + toe tap lunge jumps star plank star plank rope jumps stay low side steps 1 burpee + 2 lunge jumps plank butt kicks jumping jack + punch pulse + star jump star jumps rope jump + kick burpee + star jump ▸FINAL CHALLNEGE: 2 mins Do as many rounds as possible: 3 PUSH UPS 6 SQUATS 9 SQUAT JUMPS ▸ Cool Down 30 sec on, 10 sec off child’s pose deep lunge deep lunge forward fold Please remember that we are all different and that you can mak...

  Ingredients  1½   lb   ground beef 1   onion   minced 4   carrots   minced 3   celery  sliced thin ½   cup   barley 28   oz   diced tomatoes 4   cups   beef broth 2   cups   water 12   oz   vegetable or tomato juice   V8 or similar 2   bay leaves 1   TB   dried parsley 1   teaspoon   ground garlic ½   teaspoon   dried thyme Black pepper   to taste Instructions Heat a large soup pot over medium high heat. Add ground beef and cook, stirring and breaking the meat into small crumbles until evenly browned and no longer pink. Drain and discard excess grease. Stir in the onion, carrots, celery and barley. Pour in all the liquids (tomatoes, juice, beef broth, and water) and add the seasonings. Bring soup mixture to a boil. Reduce heat, cover, and simmer for 2 hours, stirring frequently. Remove bay leaves before serving.

  ▸ Level: Intermediate ▸ Time: 30 Min ▸ Equipment: 2x dumbbells, I used 2x5 kg dumbbells for reference Workout: ▸ Block 1: Lower Body, 50 sec on, 10 sec off tempo goblet squats front squats reverse lunges lateral lunges reverse lunges lateral lunges ▸ Block 2: Upper Body, 50 sec on, 10 sec off plank row 1 arm thruster 1 arm thruster push up + row ▸ Block 3: Core Strength, 50 sec on, 10 sec off sit ups dumbbell knee raises high plank rocks dumbbell leg kicks sit up + press jackknife ▸ Block 4: Hold and Move, 50 sec on, 10 sec off squat Hold prisoner air squats squat hold squat + side step squat hold squat jumps ▸ FINAL CHALLENGE: 30 sec on, no rest body twists leg kicks deadbugs hollow + knee hug scissor kicks ab hold ▸ Cool Down: 20 sec on, 10 sec rest glute stretch glute stretch forward fold deep squat