Delicious high protein breakfasts: 7 quick recipes

 

Seven unusual recipes are enough for exactly one week – experiment!

Polly porridge with fruit
Ingredients: spelled, water, fruit, honey.

Soak the cereal in warm water and leave overnight. In the morning, pour boiling water over the finished spelled, salt. Simmer over low heat for about 20 minutes. Drain the liquid, transfer to a plate. Add sliced ​​fruit or chopped nuts. Stir, add honey, a teaspoon of ghee oil, or whatever.

Berry parfait
Ingredients: Greek yogurt, granola, berries, honey, or maple syrup.
Take a cup or tall container. Put the yogurt on the bottom of the dish, the next layer – berries and granola. Add a teaspoon of honey, syrup, or peanut butter.

Buckwheat porridge with chia
Ingredients: Chia seeds, hemp seeds, buckwheat, dried cranberries, vegetable or regular milk.

Boil buckwheat and transfer to a plate. Add the rest of the ingredients and cover with milk. You can also add almond petals or coconut flakes.

Scramble with goat cheese
Ingredients: eggs, goat cheese, butter, ground pepper, spinach, cherry.

Melt the butter in a skillet, sauté the spinach and cherry tomatoes. You can add pepper or jalapenos. Add eggs, salt and pepper. Cook the scramble, stirring constantly: it should be thick by the end. Remove pan from heat, add goat cheese, stir. Serve with toast.

Roll with egg and spinach
Ingredients: Eggs, spinach, whole grain pita bread or tortillas, cheese, olive oil.

Fry the spinach lightly in a little oil. Whisk the eggs and one white, add to the spinach when curdled. Add cheese. Season with salt and pepper, stir. When the omelet is ready, divide into tortillas in portions. Spread in small amounts to keep it from falling out. Cut the rolled rolls in half.

Quinoa porridge with turmeric
Ingredients: Quinoa, Turmeric, Cinnamon, Ghee, Chia Seeds.

Boil the quinoa in water or milk, add all the ingredients and stir. Top with a piece of ghee.

Chia pudding
Ingredients: Chia seeds, plant milk, honey, mango, nuts, or almond petals.

Pour milk over the chia, add honey and refrigerate for a few hours or overnight. When the pudding has set, garnish with cubes of mango or other fruit. Add chopped nuts.

Tofu Scramble
Ingredients: tofu, cherry, spinach, turmeric, salt.

Chop tofu, fry in a pan. Chop cherry and spinach, add to skillet. Salt, add spices to taste, two tablespoons of water. Stir until the tofu turns yellow. Throw in the tomatoes, cook until soft. Add spinach. Stir and leave under the lid for a minute. Serve with whole-grain bread.

19 Aug 2021

Effective exercise for slender legs: “chair” against the wall

 

Especially for those who do not have enough money or time to go to the gym, we have prepared “Stool”. Static exercise helps to work and feel the muscles of the legs, front of the thigh, buttocks, back of the thigh, back and abdominal muscles. No more excuses: you just need a minute at home, in the park, or even in the office. (more…)

08 Aug 2021

What can be an allergy in August and how to deal with it

 

Pollinosis is an allergic disease caused by plant pollen and manifests itself in the form of rhinitis, conjunctivitis, dermatitis, and bronchial asthma. (more…)

06 Aug 2021

Steep stretching helps relieve muscle and improve your figure: what is MPF

 

Many people are familiar with the sensation of discomfort in the muscles. It seems to compress everything from the inside and does not allow the body to function normally. Just in case, it is better to keep a roller at home to get rid of all pain points. It will help you work out all trigger points, get rid of blocks and clamps, roll out and lengthen muscles that affect a toned body. 

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04 Aug 2021

3 delicious snacks to your table: recipes of the day

 

Some healthy lifestyle opponents believe that healthy food is not as tasty as traditional recipes. This opinion is based on the fact that food without oil and roasting does not correspond to traditional taste. In fact, this is not the case. It is enough to know a few simple and quick recipes, to have a blender or an oven at home to prepare delicious dishes that are not inferior to restaurant positions. (more…)

01 Aug 2021

8 Effective Slimming Exercises: Outdoor Circuit Workout

 

Warm summer weather is a great excuse to train outdoors. We have compiled for you a complete program for one outdoor workout: it consists of 8 exercises that will need to be repeated 3-4 times. This workout is called a circuit workout – it burns more calories and uses all muscle groups. (more…)

31 Jul 2021

Waking up in the morning and feeling overwhelmed? How to recharge your energy in five minutes

 

For some people, the morning is the best part of the day. Already at five in the morning, they briskly get out of bed, go for a run, do exercises, prepare smoothies, manage to read 20 pages of a book, and go to the office in high spirits. For others, the hours of awakening are torment and constant bargaining with themselves. They wake up broken and tired, constantly switch the alarm clock, until the last moment they cannot get out of bed. The main thing is to exclude chronic fatigue if you belong to the second type of people.

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24 Jul 2021

How much coffee can you drink per day and how to replace it in case of intolerance

 

Someone needs to start the day with coffee to cheer up and wake up. Others cannot imagine meeting friends without a cup of flat white or ice latte and a long walk around the city. Coffee is popular in every country, and in acceptable amounts it is even beneficial to health. At the same time, there are many studies that study not only the beneficial, but also the harmful qualities of coffee. Together with experts from the iHerb vitamin and natural supplements marketplace for a healthy lifestyle, we will figure out how coffee works on the body and what can be used to replace the drink if there is a specific intolerance.

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19 Jul 2021

In the heat, you can help the body and arrange fasting days. We will tell you how to do it

 

Why are fasting days needed

A healthy lifestyle is gaining popularity every day. An important component of health is proper nutrition. In addition to choosing a diet and creating a meal schedule, proper nutrition can include fasting days. The stomach and intestines are stressed daily by digesting solid food, and a day without solid food will give them the opportunity to rest and relax. But the quality of digestion depends on the state of the digestive tract.

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16 Jul 2021

Why is it dangerous to train without warm-up and cool down. Collected simple exercises

 

Warm-up and cool-down are two important stages of training that prepare the body for a session and calm it down after. You can associate reading when the introduction of the book introduces a person to the essence of the story, and the conclusion sums up the results. Also in sports: you cannot immediately start with the main process and leave abruptly after training. This can stress the body and negatively affect muscles and joints.

Why do you need a warm-up?

Warming up before the main workout is a simple set of exercises that a person can perform even in the morning after waking up. It helps to wake up joints, muscles, ligaments and prepares for productive work on oneself.

Aerobic warming up.

Cardio includes walking in place with knees raised or running in place at your own pace. Each of the exercises is performed for 30-40 seconds. It is important to breathe through your nose. To regain breathing, after warming up, take steps in place for a minute at a slow pace.

Stretch to relax the cervical spine and open the hip joints.

We slowly sit down in the lotus or butterfly position. The back is straight and even, we stretch the top of the head up. Shoulders are collected, shoulders are lowered. Tilt your head to your right shoulder and try to reach it with your ear. The shoulders remain motionless. Then place your right hand on your left temple. Press down on the head and pull the muscles on the left side of the neck. The left arm is extended diagonally downward. Repeat the exercise with a tilt to the left. Enough repetition on each side, you can repeat if necessary.

Strengthening the wrist and ankle.

Sitting on the floor, we stretch our arms forward at the level of the chest. The palms are facing the floor, the legs are stretched out in front of you along the rug. Knees are pointing up. The feet are pressed together. The back is straight, the shoulder blades are collected, the shoulders are relaxed and lowered. Try to stretch the top of your head up as much as possible. Extend your feet, toes and palms at the same time as far away from you as possible to the point position, and then bring them to the flex position, pulling them as far as you can. Do 20 reps.

Rest for a couple of minutes to restore your normal heart rate, and start your main workout, after which you will have a hitch.

Why is there a hitch

Cooling down is an important stage in training, which, from a stressful state, brings the body to a state of rest. The body temperature drops to an optimal level, breathing is restored, and the nerve cells calm down. Each hitching exercise is recommended to be performed smoothly, without sudden movements and according to well-being.

Strengthening the shoulder joint; disclosure of the thoracic and lumbar regions; traction of the back of the legs.

Standing straight, we place our legs slightly wider than the shoulders, keep our feet straight. We lower the body to parallel with the floor, place emphasis on the back of a chair or sofa. Place your hands near your ears, keep your elbows straight. The heels are under the hip joints. Perform statics for 16 seconds, then work only with the body: make 16 drops (springs) down in the dynamics. Repeat 2 sets of the exercise as needed.

“Sitting / standing fold.”

The exercise stretches the back of the thigh, back muscles, stretches the spinal column and buttocks. Standing on the floor, legs and feet are together. Lean forward with your back and knees straight as much as the stretch allows.

Task: in dynamics, lower the pelvis down to squat and rise up. If desired, thick books can be placed under the palms for a hill. Repeat the exercise in dynamics 16 times, in static 30-40 seconds. Do two or three approaches as needed. In case of dizziness, it is recommended to pay attention to the vestibular apparatus.

Swing your leg back and forth while standing.

The exercise involves the back and front of the thighs and calf muscles. Stand up straight with one hand on stable support (sofa back or wall bars). Keep your pelvis level, do not turn around. Without lowering the body forward, pull your foot over yourself and begin to swing with a straight leg, first back up, then forward up to a height at which you will not round your back. Repeat the exercise 20 times on each leg. If you feel that you are starting to pull the popliteal ligaments while rocking, you need to pull the foot away from you, stretching the back of the foot.

Muscle relaxation is a major component of any workout. It helps to get rid of clamps and trigger points. So the body will be ready for subsequent workouts and will give it 100%.

10 Jul 2021