health and Beauty 4Ever

  Ingredients 2 -4   oz   cooked salmon filets 4   cups   spring mix ½   cup   red cabbage   thinly sliced 1   hass avocado ½   cucumber   cut into small chunks 2   scallions   sliced greens and whites 1   teaspoon   sesame seeds ¼   cup   sesame dressing Sesame Dressing (Gluten Free) ½   cup   sesame oil ½   cup   rice vinegar ¼   Tamari or coconut aminos 3   cloves   garlic   minced or grated ½   teaspoon  or a little knob, minced ¼   teaspoon   kosher salt ¼   teaspoon   black pepper Instructions   In two bowls, layer the spring mix, red cabbage, avocado, cucumber and scallions. Top with the cooked salmon and sesame seeds. Top with the sesame dressing. To Make the dressing: Combine all of the ingredients into a mason jar with a tight fitting lid. Shake until the dressing is well combined. Pour the dressing over the salmon bowl...

  WORKOUT DETAILS ⏱️ Duration: 45 minutes 🏋️ Equipment: One or two dumbbells and a workout mat 💪🏽 Dumbbells: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 30 sec work, 15 sec rest between exercises // We'll finish this workout with two 90 sec finishers w/30 second rest in between Exercises for this total body one dumbbell HIIT workout: 0:20 Uneven Lunge R 1:05 DB Swing 1:50 Uneven Lunge L 2:35 Goblet Squat 3:20 Sumo Squat + Pulse 4:05 DB Swing 4:50 Staggered RDL R 5:35 Goblet Squat 6:20 Staggered RDL L 7:05 DB Swing 7:50 Curtsy Lunge R 8:35 Goblet Squat 9:20 Curtsy Lunge L 10:05 DB Swing 10:50 Alt Lunge with Twist 11:35 Goblet Squat 12:20 Snatch R 13:05 DB Swing 13:50 Snatch L 14:35 Goblet Squat 15:20 Upright Row R 16:05 DB Swing 16:50 Upright Row L 17:35 Goblet Squat 18:20 Lateral Raise R 19:05 DB Swing 19:50 Lateral Raise L 20:35 Goblet Squat 21:20 Curl to Press R 22:05 DB Swing 22:50 Curl to Press L 23:35...

  Ingredients 8 bone-in chicken thighs (about 3 pounds), skin removed 1/2 cup salsa 1/4 cup creamy peanut butter 2 tablespoons lemon juice 2 tablespoons reduced-sodium soy sauce 1 tablespoon chopped seeded jalapeno pepper 2 teaspoons Thai chili sauce 1 garlic clove, minced 1 teaspoon minced fresh gingerroot 2 green onions, sliced 2 tablespoons sesame seeds, toasted Hot cooked basmati rice, optional or riced cauliflower Directions Place chicken in a 3-qt. slow cooker. In a small bowl, combine the salsa, peanut butter, lemon juice, soy sauce, jalapeno, Thai chili sauce, garlic and ginger; pour over chicken. Cook, covered, on low until chicken is tender, 5-6 hours. Sprinkle with green onions and sesame seeds. Serve with rice if desired.

  WORKOUT DETAILS ⏱️ Duration: 40 minute workout 🏋️ Equipment: Two sets of dumbbells and a workout mat 💪🏽 Dumbbells: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 30 seconds work, 30 seconds rest between exercises // After all three rounds have been completed then we'll move on to a 2 minute finisher. This is going to be a killer back and bicep workout, so work hard. The exercises for this dumbbell back and bicep workout are: 0:20 Round 1 - Repeat 3X 1. Bent Over Row 2. Circle Curls 3. Front Swing 4. Hammer Curls 12:20 Round 2 - Repeat 3X 1. Rear Delt Row 2. Wide Curls 3. Good Mornings 4. Alternating Iso Hold Curls 24:20 Round 3 - Repeat 3X 1. Supine Rows 2. Reverse Curls 3. Pullover (shoulders elevated) 4. Curls 36:20 Finisher - 2 Minutes Modified Makers: (push up, renegade row R, push up, renegade row L, hop up to front dumbbell swing)

  Ingredients 1.5   pounds   ground beef 1   tablespoon   butter   divided 1   medium   onion   diced 4   whole   eggs ½   teaspoon   garlic powder ½   teaspoon   mustard powder ½   teaspoon   salt ¼   teaspoon   ground black pepper 1   cup   mozzarella cheese   shredded Instructions Preheat the oven to  350  °F  and lightly grease a 9-inch round pie plate or 8×8-inch baking dish with some of the butter. Add another portion of the butter to a skillet and brown the ground beef meat. Then, transfer to the baking dish. Add the final amount of butter to the skillet and brown the onions until translucent, about  5-7 minutes . Stir frequently. While the onions cook, whisk the eggs in a bowl. Add the herbs, salt and pepper. Pour the egg mixture over the beef. Shake the dish gently if needed, so it sinks down around the meat. Arrange the onions in an even layer on to...

  WORKOUT DETAILS ⏱️ Duration: 40 minute workout 🏋️ Equipment: A set of dumbbells and a workout mat 💪🏽 Dumbbells: For reference only, I’m using 30 lb / 14 kg dumbbells ⏱️ Intervals: 30 seconds work, 30 seconds rest between exercises // We'll take a 30 second break between each round. After the three rounds have been completed then we'll move on to a 1.5 minute finisher that will burn out your quads! The exercises for this dumbbell quads, hams, glutes, and calves workout are: 0:20 Round 1 - Repeat 3X 1. High Squat 2. Curtsy Lunge - alternating 3. Sumo Squat 4. Glute Bridge 12:20 Round 2 - Repeat 3X 1. Side-to-Side Lunge 2. RDL 1-1/2 Rep 3. Alternating Lunge Front & Back 4. Hamstring March 24:20 Round 3 - Repeat 3X 1. Suitcase Squat 2. Calf Raises 3. Lateral Squat Walk - stay low 4. Plié Squat + Calf Raise 36:20 Finisher - 30/30/30 1. Squat Pulse (2 dumbbells) 2. Goblet Squat Pulse (1 dumbbell) 3. Air Squats (bodyweight)