health and Beauty 4Ever

  Ingredients  ▢ 1 ½ Cups English cucumber , diced ▢ 1 Tablespoon soy sauce ▢ 1 Teaspoon toasted sesame oil ▢ 1 Tablespoon cooking oil ▢ ½ Cup panko breadcrumbs , otional ▢ 2 Cans solid white tuna in oil , 5-Ounce cans, drained ▢ 2 Cups jasmine rice , cooked or cooked riced cauliflower ▢ 1 Cup edamame beans , peeled ▢ 1 avocado , thinly sliced ▢ 1 green onion , thinly sliced Optional Toppings and Garnishes: ▢ sriracha hot sauce ▢ mayonnaise ▢ sesame seeds ▢ pickled ginger Instructions  In a small bowl, toss the diced cucumber with soy sauce and toasted sesame oil. Set aside to marinate while preparing the other ingredients. Heat the oil in a small skillet over a medium heat. Add the panko breadcrumbs and toast, stirring frequently, until evenly browned and crispy. Remove from the heat and set aside. Divide the cooked jasmine rice between 2 bowls. Top each with marinated cucumber, edamame, sliced avocado, drained tuna, and green onion. Sprinkle the toaste...

Equipment Used - 2 x 10kg Weights 2 x 20kg Kettlebell Skipping Rope - Optional Rack - Optional Bars - Optional TheWKOUT - 50 Seconds Work & 15 Seconds Rest Two Exercises Two Times Through - Count Your Scores 5 x Skipping / Cardio Push Up Burpee Snatch 5 x Swings / 2 x Pull Ups x 3 2 x Cardio / Skipping Clean & Press & Dragon Press 5 x Squats & 5 x Squat Jumps 2 x Cardio / Skipping 5 x Tricep Dips & 5 x Shoulder press Wall Walks & Push Up 2 x Cardio / Skipping 5 x Bicep Curls & 2 x Toes To Bar 5 x Row Left & Right  

  Ingredients 1 cup uncook jasmine rice 2 cup chicken broth 1/2 cup chopped frozen green pepper, thawed 1/4 cup chopped onion 2 teaspoons olive oil 1 package (9 ounces) ready-to-use grilled chicken breast strips or saute your own 1/2 cup frozen corn, thawed 1/2 cup frozen peas, thawed 1 teaspoon dried basil 1 teaspoon rubbed sage 1/8 teaspoon salt 1/8 teaspoon pepper Directions 1 Cook rice in broth according to package directions. Meanwhile, in a large skillet, saute the green pepper and onion in oil for 2-3 minutes or until crisp-tender. Stir in the chicken, corn, peas, basil and sage. Cook, uncovered, for 4-5 minutes over medium heat or until heated through. Stir in the rice, salt and pepper. Chicken and Rice Bowl Variations Mix up the meat: Nearly any cooked meat works in a rice bowl. Some of our favorites include thinly sliced steak, shredded pork, shrimp and chorizo. Add a dressing or sauce: Tie the flavors of the bowl together with a flavorful sauce. Think green goddess dres...

 50 Second 4 Rounds Clean & Press Elevated Push ups Squats Under Rows (you can do DB rows if no bars) Tricep Dips DB Bicep Curls + Out & In In & Out Abs Or Suitcase Abs Jump Lunge to Side Squat Left (Alternate each side on each round, next round is right)

  Ingredients 1 pound large shrimp peeled and deveined 2 tablespoons avocado oil ¼ teaspoon garlic powder 1 teaspoon paprika ½ teaspoon salt ¼ teaspoon black pepper Lemon wedges for serving (optional) Chopped parsley for garnish (optional) Instructions In a bowl, combine the avocado oil, garlic powder, paprika, salt, and black pepper. Add the peeled and deveined shrimp to the bowl and toss until they are evenly coated with the seasoning mixture. Let the shrimp marinate for about 10 minutes. Preheat your air fryer to 400°F (200°C) for about 3-5 minutes. Once the air fryer is preheated, place the seasoned shrimp in the air fryer basket in a single layer, making sure they are not overlapping. Cook the shrimp in the air fryer for 5-6 minutes, shaking the basket halfway through the cooking time to ensure even cooking. Once the shrimp are pink and opaque, remove them from the air fryer. Serve the air fryer shrimp hot with lemon wedges for squeezing over the top and garnish...

EQUIPTMENT : 2 x 20lb Weights 2 x30lb Weights THEWKOUT : 8 x 8 Swings Squats Deadlifts Push Ups Lunges Row 1/2 Burpee Push Up Shoulder Press  

  Ingredients 1 pound fingerling or baby Yukon Gold potatoes, cut in half Juice of 1/2 lemon 1 teaspoon sea salt 1 teaspoon black pepper 1/4 cup olive oil 1/4 cup sour cream 1 tablespoon whole grain mustard 2 scallions, chopped 6 cooked slices of bacon, chopped add with the scallions Instructions Put the potatoes in a pot of salted water, bring to a boil and cook until tender, about 15 minutes.  Drain and set aside, Combine lemon juice, salt and pepper in a large mixing bowl.  Stir in olive oil, sour cream and mustard. Pour the potatoes into the bowl and stir until they are coated with the sour cream mixture.  Now coarsely mash them with a potato masher or a large spoon.  Add half the scallions and stir, adding more sour cream and/or olive oil if needed. Garnish with the remaining scallions and serve warm or at room temperature.

  The WKOUT : 1 Minutes Work / 10 Seconds Rest 5 x Cardio / Skipping Stop Squats Box Jumps / Step Ups Biceps Skipping Deadlift Burpee & Dragon Press Hammer Curls Repeat All Above Snatch Triceps Swings Triceps Cross Over Push Ups Flys Row & Shoulder Press Front Raise Wood Chop - Left Wood Chop - Right Twists Oblique - Left Oblique - Right

  Ingredients 1/2 Cup Tomato paste 2 Cups Broth 2-3 Tablespoons Enchilada seasoning 3 Tablespoons Avocado oil 2 Tablespoons Coconut flour 1 Teaspoon Apple Cider vinegar 1/2 Teaspoon Xanthan Gum Enchilada Spices: 1 Tablespoon Chilli powder 1 Tablespoon Paprika Powder 1 Tablespoon Onion Powder 1/2 Tablespoon Oregano 1/4 Tablespoon Cumin 1 Tablespoon Garlic Powder 1/2 Tablespoon Black pepper 1/2 Tablespoon Salt 1/2 Tablespoon Brown Sweetener 1 Teaspoon Cinnamon Instructions   Prepare all your ingredients. If you plan to make your seasoning, ensure all of the herbs and spices are from a well-known source and as fresh as possible. Heat your saucepan. Add avocado oil and let it cook for 1 minute on medium heat. Reduce heat, and add coconut flour. Using a spatula mix it all into a smooth paste. This is the base for the sauce. Add your spices and mix once again. Once all is combined, add your broth, tomato paste, and vinegar in. Mix it all and bring i...

  THEWKOUT: 1 Minutes Wk / 15 Second Rest Step Ups Side Step Ups Step Overs Step Up - Left Step Up - Right Lunge - Back Lunge - Front ( L&R ) Curtsy Lunge ( L&R ) Add Weight : ( L&R ) Step Ups Lunge Hamstring Good Mornings Lunge Hamstring Good Mornings Curtsy Lunge Lunge - Back Hamstring Deadlifts Lunge - Front Hamstring Deadlifts Curtsy Lunge Hamstring Deadlifts ( L&R ) Squats Narrow Squat & Hamstrings Step Ups

  Ingredients ▢ 3 tablespoons oil ▢ 1 large onion (finely diced) ▢ 2 cloves garlic (minced) ▢ 1 large russet potato (cut into a ½-inch dice) even a sweet potato would be good ▢ 1 pound ground beef (450g) ▢ 2 tablespoons curry powder ▢ 1½ teaspoons turmeric ▢ ½ teaspoon cumin ▢ ¼ teaspoon  monkfruit or a tablespoon of RAW honey ▢ ¼ teaspoon black pepper ▢ 1 teaspoon salt ▢ 1½ cups beef broth (350 ml) ▢ 1 tablespoon cornstarch  or arrowroot ▢ 1 cup peas Instructions In a skillet or wok, heat the oil over medium high heat. Add the onions and garlic and cook until translucent and just slightly caramelized. Add the potatoes. Let cook for 10 minutes, turning the heat down if the potatoes are crisping too much. Add the ground beef, breaking it up with a spatula, and cook the beef until browned. Next, add the curry powder, turmeric, cumin, sugar, black pepper, and salt. Stir to combine. Make a cornstarch slurry by mixing the beef broth with 1 tablesp...