health and Beauty 4Ever

  Ingredients 2 pounds ( 900 g ) bone-in, skin-on  chicken thighs 1/4 cup ( 60 ml )  soy sauce 1/4 cup ( 60 ml ) Asian  fish sauce , such as Red Boat 1/4 cup ( 55 g ) palm or  dark brown sugar or brown sugar Swerve 2 tablespoons ( 30 ml ) avocado oil 2 packed tablespoons ( 7 g )  fresh cilantro  leaves and tender stems, finely chopped 1 1/2 tablespoons ( 20 ml )  fresh juice from 1 lime 1   teaspoon  (5g) finely grated  zest from 1 lime 1 tablespoon ( 10 g ) minced peeled  fresh ginger 2   teaspoons  (10ml) hot chile paste ( sambal oelek ) 3   medium   cloves garlic , minced or grated (about 2 teaspoons) Sliced  limes  and cilantro leaves, for garnish Directions Place thighs in a large zipper-lock bag. In a medium bowl, whisk together soy sauce, fish sauce, sugar, oil, cilantro, lime juice and zest, ginger, chili-garlic paste, and garlic. Pour marinade into bag with chicken, seal bag, and toss...

Workout Breakdown: 0:00 Intro 3:22 Warm Up 7:47 Circuit One (40s work + 20s rest x2 rounds) Alternating Curls In + Out Curls Isometric Hold Bicep Burnout 15:57 Circuit Two (40s work + 20s rest x2 rounds) Skull Crushers Diamond Push Ups Overhead Press Tricep Kickbacks 24:07 Circuit Three (40s work + 20s rest x2 rounds) Lateral Flys Military Press Rear Flys Front Pulse 32:07 Cool Down & Stretch  

  Equipment Needed: Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Optional mini band or ankle weights Workout Breakdown: 0:00 Warm Up 5:00 Tabata Circuit (20s work + 10s x4 rounds) Scissor Squat Hops Climber Knee Tap (20s work + 10s x4 rounds) Side Leap + Jack Flying Frog Rest 13:00 Abs & Booty Circuit (50s work + 10s rest x 1 round) Clam + Kick (R) Laying Leg Lift (R) Leg Lift + Hold (R) Side Bridge + Twist (R) Suitcase Crunch Clam + Kick (L) Laying Leg Lift (L) Leg Lift + Hold (L) Side Bridge + Twist (L) Straight Leg Bicycle Plank + Leg Lift 24:00 Cool Down & Stretch

  Sardines are one of the most nutrient-dense types of seafood, providing a high dose of omega-3 fatty acids, protein, bioavailable calcium, and many other micronutrients. That being said, many people have difficulty motivating themselves to eat canned, bone-in sardines. This recipe makes sardines more enjoyable by transforming them into a spread that you can eat with plantain chips, cucumber slices, or inside a wrap. In addition, this recipe is super quick and easy to put together! Ingredients: - 3 ozs sardines (in oil, drained) - 1 ½ tbsps mayonnaise (I recommend using Primal Kitchen Avocado Oil Mayonnaise) - 2 ½ tbsps apple cider vinegar - ½ cucumber, sliced Instructions: 1. In a bowl, mash together the sardines, mayonnaise, and apple cider vinegar. 2. Serve alongside plantain chips, cucumber slices, or other sliced vegetables (bell pepper slices would be good too). Enjoy!

Equipment Needed: Dumbbells: I used 2x10lbs, 2x15lbs, 2x25lbs, 1x40lbs Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Workout Breakdown: 0:00 Warm Up 5:15 Circuit One (40s work + 20s rest x2 rounds) Tricep Press Concentration Curl (R) Concentration Curl (L) Squat, Press + Twist Stiff Leg Deadlift Rest 15:15Circuit Two (40s work + 20s rest x2 rounds) Goblet Squat Single Arm Row Deadlift + Upright Row Lateral Raise Push Press 25:15 Cool Down & Stretch  

  Ingredients For the tenderloin 1 pork tenderloin (1 lb.)  2 teaspoons minced garlic  1 teaspoon Italian herb seasoning blend ¼ cup Primal Kitchen Honey Mustard Vinaigrette Add To Cart ½ teaspoon salt  ½ teaspoon pepper 2 teaspoons Primal Kitchen Dijon Mustard  Add To Cart For the Chimichurri sauce 1/2 Bottle Primal Kitchen Greek Dressing Add To Cart 2 cups fresh parsley 1 clove garlic Directions Heat grill to medium heat. Combine tenderloin marinade ingredients in a bowl. Brush meat with marinade ingredients. Let stand 10 minutes. Grill meat 20 to 25 minutes or until done (145ºF), turning and brushing occasionally with remaining marinade mixture after 15 minutes. Transfer meat to cutting board, and let stand for three minutes. SOURCE:   Primal Kitchen

  Equipment Needed: Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Workout Breakdown: 0:00 Warm Up 5:00 Circuit One (40s work + 10s rest) Jump Squat In + Out Hop Cross Climber Ninja Hop Burpee + Clap Pop Lunge Bicycle Crunch Crab Dance Power Jack Cheer Squad Cross + Hop High Knees Rest 15:00 Circuit Two (40s work + 10s rest) Walking Plank Jack Side Drive (R) Side Drive (L) Hip Twister Reverse Crunch Side Bridge + Kick (R) Side Bridge + Kick (L) Ghost Rope Hop Overs Scissor Squat + Hop Rocket Push Up Burpee Jack 25:00 Cool Down

  INGREDIENTS: 1 pound lean pork, cut into ½ inch strips 2 cups mung beans 8 cups water 4 cloves garlic, minced ½ medium onion, sliced 1 thumb-sized ginger, pounded 1 pork bouillon cube 2 tbsp low-sodium soy sauce ¼ cabbage, coarsely chopped ½ tsp salt 1/8 tsp ground black pepper 2 tbsp olive oil Tools You Need: 4-quart sauce pan Deep skillet/pot Knife Chopping board Procedure: 1. Place mung beans in a 4-quart sauce pan and rinse to remove impurities. 2. Fill pan with 6 cups of water and set to boil. 3. Lower heat to medium low and simmer for 25 minutes or until most of the water has dried up. The beans should puff up. Remove from heat and set aside, 4. Heat skillet/pot and add olive oil. Saute garlic and onions until garlic has brown a little and onions become translucent. 5. Add the pork and salt and cook for 10 minutes or so until it has browned a bit. 6. Add soy sauce and ginger and cook for another minute. 7. Add the pre-boiled mung beans and sauté for about 2 minutes. 8. Add ...

  Equipment Needed: Dumbbells: I used 2x5lbs, 2x10lbs, 2x15lbs, 2x25lbs, 1x40lbs Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Workout Breakdown: 0:00 Warm Up 5:00 Circuit One (45s work +15s work x2rounds) Lunge, Curl + Press (R) Lunge, Curl + Press (L) Curtsey + Lift Deadlift + Lunge Side Lunge Hops (50s) Rest 15:00 Circuit Two (45s work +15s work x2rounds) Push Press Sumo Squat + Deadlift Lunge + Fly Plank Row Boxer Jack (50s) 25:00 Cool Down & Stretch

  INGREDIENTS 1   whole fish cut into pieces with head and tail 3   guaje tomatoes, peeled and chopped 1   sliced onion 2   garlic cloves 2   carrots, peeled and sliced 2   zucchini cut into slices 2   pickled jalapeño peppers cut into slices 1   tbsp lemon juice 4   coriander branches, chopped Salt and pepper to taste Avocado oil INSTRUCTIONS In a saucepan heat oil, acitrona the onion and garlic, add the tomatoes, carrots, zucchini, the head and tail of the fish and 1 1/2 liters of water; cook over medium heat. Season the fish pieces with salt and pepper and fry them until lightly browned on both sides, remove them and set aside. When the broth releases the boil, lower the heat, add the fried fish pieces, chilies, cilantro and lemon juice; cook until the fish is cooked (take care that it does not fall apart); remove and serve the portions.

  Equipment Needed: Dumbbells: I used 2x5lbs, 2x10lbs, 2x15lbs, 2x25lbs, 1x40lbs Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Workout Breakdown: 0:00 Warm Up 5:00 Circuit One (40s work + 20s rest) Rotation Curl Curl + Press Kneeling Row (R) Kneeling Row (L) Chest Press Burpee + Row Goblet Squat Tick Tock Lunge (R) Tick Tock Lunge (L) Curtsey + Squat Sumo Squat Stiff Leg Deadlift Squat + Hop Bent Knee Crunch Flamingo Crunch (R) Flamingo Crunch (L) Bicycle Crunch Plank Tap + Jack Squat + Punch Weighted Jack 25:00 Cool Down

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