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Yum😀

Avocado Mango Salad Recipe

Ingredients

1 red mango
1 large avocado
1/4 cup red onion -diced
1/4 cup cilantro leaves

Lime Dressing:
1/2 juicy lime -juiced
1 tsp extra virgin olive oil (omit for WFBP diet)
2 tsp maple syrup
1/4 tsp chili powder +more to taste
1/4 tsp sea salt +more to taste

Instructions

Make the Dressing:

1.In a small bowl whisk together the lime juice with the olive oil, maple syrup, chili powder and sea salt. Taste and adjust seasonings with more of the above until your taste buds are happy. Set aside until needed.

Assemble the Salad:

1.Just before serving, peel and dice both the mango and avocado into 1 inch cubes. Discard the pits.
2.Transfer to a salad bowl together with the red onion and drizzle with the lime vinaigrette over the top. Use two flat spatulas to gently toss everything to coat without mashing the avocado. Sprinkle with the fresh cilantro leaves and serve promptly.

courtesy: veggiesociety

Ready😀

Child’s Pose Stretch

Gentle stretch for the back, hips, thighs, and ankles. It can help relieve back pain.

How to:

1.Come to your hands and knees on the mat.
2.Spread your knees as wide as your mat, keeping the tops of your feet on the floor with the big toes touching.
3.Bring your belly to rest between your thighs and root your forehead to the floor. Relax the shoulders, jaw, and eyes.
If it is not comfortable to place the forehead on the floor, rest it on a block or two stacked fists. There is an energy point at the center of the forehead in between the eyebrows that stimulates the vagus nerve and supports a "rest and digest" response. Finding a comfortable place for the forehead is key to gaining this soothing benefit.
4.There are several possible arm variations. You can stretch your arms in front of you with the palms toward the floor or bring your arms back alongside your thighs with the palms facing upwards. These are the most common variations. But you can also stretch the arms forward with palms facing up for a shoulder release or try bending the elbows so that the palms touch and rest the thumbs at the back of the neck. In this position inch the elbows forward.

5.Do whichever feel more comfortable for you. If you've been doing a lot of shoulder work, the second option feels nice.
6.Stay as long as you like, eventually reconnecting with the steady inhales and exhales of your breath.

courtesy: verywellfit

Motivation😀

courtesy: pinterest

Yummy😍

Ginger Turmeric Lemonade Recipe

Ingredients

4 lemons
7 cups filtered water
1.5 inch turmeric root (or 2 tsp turmeric powder)
1 inch ginger root (or more to taste)
12 peppercorns
1/4 cup coconut nectar or 6 dates (Optional)

Instructions

1.Using a sharp knife cut the peel of off the lemons. Discard the seeds then add the lemons to a powerful blender or food processor.
2.Peel the turmeric and ginger root and add them to the blender together with the peppercorns and sweetener or choice.
3.Process until completely smooth. Taste and adjust sweetness to taste.
Serve chilled over ice.

Notes

If using dates to sweeten your lemonade just know that the bright yellow color will change a bit and become darker.

courtesy: veggiesociety

Lets go😀

Bound Angle Pose

Benefits: stretches the low back and thighs,
improves external rotation of the hips, and
strengthens the hip flexors and abdominals.

How to:

1.In a seated position, ground down into your sitting bones and draw the soles of your feet together. Bring your heels in toward your pelvis and allow the knees to relax out to the sides.
2.Clasp your fingers around your toes on an inhalation. Begin to engage your core to lift the torso and press your chest forward, allowing your spine to lengthen.
3.As you exhale, bend forward through the hips while maintaining a long spine, and find your edge.
4.Inhale and allow your spine to lengthen by lifting out of your torso and drawing your shoulder blades down the back.
5.Exhale, draw the abdominals in, and dissolve further forward, drawing the chest toward the toes.
6.Hold this pose for 5-10 slow breaths.
7.To exit, inhale and elongate the spine while returning to an upright position. Exhale and release the toes, feeling free to extend the knees if needed.

courtesy: beyogi

Easy😀

Roasted Cauliflower Pasta with Garlic and Olives

Ingredients

Roasted Cauliflower
3 cups (450g | ∼½ head) cauliflower florets chopped
1/2 cup (90g) black olives
2 small onions peeled & quartered
1/2 head garlic peeled
1/8 cup olive oil
1/8 cup red wine vinegar
1 tbsp lemon juice
1/2 lemon only zest
1/2 tsp sriracha or sambal oelek | chipotle | chili flakes

Pasta

200 g spaghetti
salt & pepper

Instructions

Roasted Cauliflower

Preheat the oven to 200°C/395°F. Toss all ingredients and spread on a baking sheet. Roast for 30 minutes, occasionally stirring, until brown.

Pasta

Meanwhile, cook the spaghetti in boiling salt water al dente. Rinse and toss with the roasted cauliflower. Season with salt and pepper. Add more olive oil and red wine vinegar if desired.

Notes

Serve the pasta with vegan cheese or nutritional yeast.
If you don't like olives, substitute them with ~½ tbsp capers.

courtesy: aline-madeRoasted Cauliflower Pasta with Garlic and Olives

Ingredients

Roasted Cauliflower
3 cups (450g | ∼½ head) cauliflower florets chopped
1/2 cup (90g) black olives
2 small onions peeled & quartered
1/2 head garlic peeled
1/8 cup olive oil
1/8 cup red wine vinegar
1 tbsp lemon juice
1/2 lemon only zest
1/2 tsp sriracha or sambal oelek | chipotle | chili flakes

Pasta

200 g spaghetti
salt & pepper

Instructions

Roasted Cauliflower

Preheat the oven to 200°C/395°F. Toss all ingredients and spread on a baking sheet. Roast for 30 minutes, occasionally stirring, until brown.

Pasta

Meanwhile, cook the spaghetti in boiling salt water al dente. Rinse and toss with the roasted cauliflower. Season with salt and pepper. Add more olive oil and red wine vinegar if desired.

Notes

Serve the pasta with vegan cheese or nutritional yeast.
If you don't like olives, substitute them with ~½ tbsp capers.

courtesy: aline-made

Ready😀

Upward Facing Dog

Strengthens the arms, wrists, shoulders, and spine

How to:

1.Lie on your stomach with your legs extended behind you and the tops of your feet on the floor.
2.Bend your elbows and place your palms on the floor beside your lower ribs, fingers spread wide.
The fingertips should align with the bottom of your chest.
3.Inhale and press down through the palms and tops of your feet. Straighten your arms and lift your chest, as well as your legs, off the floor.
4.Squeeze your elbows by your sides and firm your thighs, rotating them slightly inward.
5.Roll your shoulder blades down your back and open your heart, lifting the sternum forward.
Press your tailbone toward the pelvis and draw your belly in to lengthen the torso.
6.Reach the crown of your head toward the sky and let your gaze follow, or look straight ahead.
7.Hold this pose for five slow breaths, or for one breath if you are practicing as part of a flow.
To release, exhale and lower your torso back down or lift into Downward-Facing Dog.

courtesy: beyogi

Yum😀

Creamy Tortellini Soup

Ingredients

1 tbsp. olive oil
1 medium onion, peeled and diced
2 small carrots, peeled and diced
4 garlic cloves, peeled and minced
14.5 oz. (1 can) diced tomatoes
1 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. pepper
5 cups vegetable broth
16 oz. tortellini (your favorite kind)
6 oz. spinach
1 cup heavy cream (or full-fat coconut milk)
1/3 cup parsley, chopped

Instructions

1.In a large pot, saute the onion, garlic, and diced carrots for about 5-7 minutes over medium heat.
2.Add the diced tomatoes, oregano, salt, pepper, and veggie broth. Stir, bring to a boil, reduce the heat, and then simmer for about 20 minutes, until the carrots are nice and tender.
3.Add the tortellini and simmer for another 3 minutes.
4.At this point, add the spinach, cream, and parsley. Stir and turn off the heat. Serve immediately.

Notes

ADD-INS OR SUBSTITUTIONS
This Creamy Tortellini Soup is really delicious as is, but if you want to make a few changes for your own tastes, then go for it. Some possibilities are:
Pasta substitution. If you don't have any tortellini, ravioli is a great substitute. Just adjust your cooking time accordingly.
Vegetable add-ins. Feel free to try other vegetables, like leeks, potatoes, red peppers, or peas, if you'd like the soup to be heavier on the veggies or you want to trade out some in the recipe.
Change the broth. Flavor-wise, veggie broth is the best suited, but if you haven't got any on hand, you can make do with other broths, like chicken or seafood.
But the flavor profile will be altered, so try to use veggie broth here.

courtesy: cooktoria

Lets go😀

Yoga Pose (Malasana pose)

Works out body muscles and aids flexibility

How to:

1.First, squat with your feet close together.
2.Now, try to keep your heels on the floor or as close as possible.
3.Separate your thighs slightly wider than your torso.
4.Then Lean your torso forward and fit it comfortably between your thighs.
5.Press your elbows against your inner knees.
6.Then bring your palms together in salutation seal and rest the elbows on the knees, which will help lengthen your front torso.


courtesy: ourfitnetwork

Yummy😍

Red Beet Smoothie

Ingredients

2 small raw beets peeled and cubed
2 bananas peeled and sliced
2 cups frozen pineapple pieces
1 cup non-dairy yogurt or plain yogurt
1 cup clean water

Instructions

Place all of the ingredients into a powerful blender* and process until very smooth.

Notes
*Low-quality blenders may have difficulty blending beets until smooth.

courtesy: cooktoria

1-2-3😀

Leg Stretch

How to:

1.Sit straight on the floor with your legs placed together and stretched.
2.Then, move your leg apart slowly as far as it can go.
3.Take a deep breath and bend towards your left till you touch the toes of your left leg with both hands.
4.Now, try to touch your left knee with your head. Relax and stay in this position for five seconds.
5.Lift your head slowly and bring your hands to touch each side of your pelvis.
6.Make sure to keep breathing steadily while making the moves.
7.Repeat the stretch on your right side; this is one rep.

Do 3 sets of 10-15 reps.

courtesy: ourfitnetwork

Yummy😀

TUNA BROCCOLI PASTA BAKE

INGREDIENTS

2 tablespoons garlic infused olive oil can be replaced with regular olive oil
2 cans of tuna in olive oil 2 x 150g
500 g crushed tomatoes
350 g gluten-free pasta
300 g broccoli chopped into small florets
pinch of salt
pinch of black pepper
2-3 teaspoons paprika spice
5 tablespoons chopped fresh basil
100 g lactose-free grated cheese

INSTRUCTIONS

1.Heat the garlic infused olive oil in a very large saucepan. Pour the tomatoes into the pan and simmer.
2.Cook the pasta, following the instructions on the package. Add the broccoli for the final 3 mins, then drain, reserve some of the cooking water (about 2 dl/ 1 cup).
3.Heat the oven to 200 Celsius degrees / 390 F.
4.Add tuna and all the spices and basil into the tomato sauce and stir.
5.Mix the cooked pasta and broccoli into the sauce. Add a little bit of the reserved cooking water if the sauce looks too thick.
6.Tip into an ovenproof dish. Top with the grated cheese. Put it into the oven for about 5-8 minutes until the cheese has melted and has a golden color.

courtesy: fitfoodieselma

Ready😀

Lying Down Side Leg Raises

Helps get rid of hip dips and achieve full hips.

How to:

1.Get into the starting position by laying down on your left side with your body straight.
2.Then, bend your left elbow and use your hand to raise your head.
3.You can also place your arm on the floor, but your right hand should be on the floor in front of you to support your body.
4.Slowly raise your right leg off the floor.
5.Then, bring it back down without touching your left leg.
6.Do 20 reps. On the last rep, keep your leg suspended for 20 seconds before lowering it.

Repeat the move on your right side and left leg.


courtesy: ourfitnetwork

Yum😀

Chicken Stew

Ingredients

1 1/2 lbs. chicken thighs, boneless, skinless cut into small pieces
2 tbsp. olive oil
1 medium onion diced
8 oz. mushrooms sliced
3 medium carrots peeled and cubed
3 medium potatoes peeled and cubed
4 cups water or as needed
2 bay leaves
1 tsp. salt or to taste
1 tsp. pepper or to taste
1 tsp. turmeric powder optional
1/3 cup chopped parsley
For the Slurry
2 tbsp. water
2 tbsp. all-purpose flour

Instructions

1.Add oil to the bottom of a large pot. Place it over medium-high heat and add the diced chicken thighs. Stir until the chicken is mostly cooked through.
2.Add the onions, stirring and cooking until translucent.
3.Then, add the mushrooms, continuing to stir for a few more minutes as they cook.
4.To the pot, add the potatoes, carrots, salt, pepper, bay leaves, and water. Make sure the ingredients are covered by the water and cook for 30 minutes on medium-low heat.
5.Mix together 2 tablespoons of water and 2 tablespoons of flour. Add it to the stew. Stir. Add the parsley and turmeric, if desired.
6.Once the stew is at the desired thickness, it is ready to serve.

Notes

HELPFUL TIPS & TRICKS
Use dark meat. Dark meat is best for this recipe because white meat, like chicken breasts,
tend to dry out when they cook. Dark meat softens, giving this stew great texture and flavor.
Don’t skip mushrooms. Unless you really don’t like them, make sure you add the mushrooms.
They add a lot of flavor and aroma to the stew that you wouldn’t want to lose out on.
Use turmeric. This ingredient, though optional, will give your Chicken Stew better color,
as well as added health benefits.
Cut your vegetables large. When you chop your vegetables, make sure they are cut into
large pieces so that they don’t get overly soft as the stew simmers.

courtesy: cooktoria

Lets go😀

Dancing Tricep Dips

Improves shoulder and arm strength.

How to:

1.Sit with knees bent and feet flat
2.Place hands behind your body to line up with shoulders and lift hips up while extending one leg to the sky
3.Then, slowly lower leg toward the mat
4.Kick leg back toward the sky while bending elbows and draw shoulder blades back and together
That’s one rep.

Do one rep of twenty sets per side.


courtesy: ourfitnetwork

Delish😀

Lemon Thyme Chicken

Ingredients

3 tablespoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
4 boneless skinless chicken breast halves (6 ounces each)
2 tablespoons olive oil
1 medium onion, chopped
1 tablespoon butter
1/2 teaspoon dried thyme
1 cup chicken broth
3 tablespoons lemon juice
2 tablespoons minced fresh thyme

Directions

1. In a small bowl, combine flour, salt and pepper. Set aside 4-1/2 teaspoons for sauce. Sprinkle remaining flour mixture over both sides of chicken.
2. In a large nonstick skillet, heat oil over medium heat. Add chicken; cook until juices run clear, 7-9 minutes on each side. Remove and keep warm.
3. In the same pan, melt butter over medium-high heat. Add onion; cook and stir until tender, 3-5 minutes. Stir in thyme and reserved flour mixture until blended.
Gradually stir in broth and lemon juice, scraping up any browned bits from bottom of pan. Bring to a boil; cook and stir until thickened, about 2 minutes.
Serve over chicken. Sprinkle with thyme.

courtesy: tasteofhome

1-2-3😀

Squat Jacks Exercise

Activates and strengthens your lower frame and, with the aid of engaging your core,
it additionally improves your balance, posture, stamina, and body beautification.

How to:

1: Begin by standing up, putting your feet together and your fingers down alongside your facets. Pull your shoulders back and push your chest out.
You’re now in the starting state of the exercise.



2: Jump up, while you are inside the air and unfold your toes till they may be about shoulder width aside.
The moment your feet contact the ground, push your hips returned. Afterwards, bend your knees lowering your body until the crease of your hip is in line or under your knees.



3: Explosively push via your heels and jump up returning your body to the beginning position.
With this, you have now completed one repetition successfully. Repeat for the favored variety of reps to complete one set.

courtesy: worldwidelifestyles

Yum😀

Smoky Sweet Potato and Pinto Bean Chili

INGREDIENTS

1 ½ tablespoons olive oil (more as needed, if not using nonstick pan)
1 large yellow onion, diced
4 garlic cloves, chopped finely
2 jalapeño peppers, diced (omit seeds and membranes for mild heat)
2 tablespoons tomato paste
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons dried oregano
1 1/2 teaspoons paprika*
2 cups (480 mL) vegetable broth
1 1/2 tablespoons unsweetened cocoa powder (or raw cacao powder)
1 bay leaf
1 ½ teaspoons kosher salt, plus more to taste
Black pepper to taste
3 (15-ounce/425g) cans pinto beans**, drained and rinsed
1 pound (454g / about 3) medium sweet potatoes, peeled and finely diced
2 chipotle peppers in adobo sauce from 1 can (optional, but this is what makes the chili smoky and spicy; NOTE – this is not 2 cans, but just 2 peppers from 1 can; omit entirely if you are very sensitive to spicy food; or use just 1 chipotle pepper for a moderate heat)
1 (28-ounce / 800g) diced tomatoes
2-3 tablespoons masa harina (optional)*
1/4 cup chopped fresh cilantro, optional but recommended
2 teaspoons lime juice, plus more to taste

INSTRUCTIONS

Stove-Top Directions

1.Heat a large saucepan or Dutch oven on medium-high heat. Add the olive oil, and once it’s shimmering, add the onions and season with salt. Stir frequently and cook the onions until a light brown fond starts form on the surface of the pan, about 5 minutes. Add a few spoons of water to deglaze the pan. Continue cooking the onions, adding more water every few minutes and stirring frequently to prevent burning, until they’re browned and fully softened, 8- 10 minutes.
2.Add the garlic, jalapeño peppers, and tomato paste, and cook for 2-3 minutes or until tomato paste is darker in color. If the mixture appears to dry out, add a bit more water and scrape up any browned bits.
3.Stir in the Spices (chili powder, cumin, oregano, paprika) and stir vigorously for 30 seconds, again adding a spoon of water as needed to prevent drying out.
4.Pour in the vegetable broth to deglaze the pot, stirring up any browned bits. Add the cocoa powder, bay leaf, 1 ½ teaspoons kosher salt, black pepper to taste, pinto beans, diced sweet potatoes, chipotle peppers (if using), and diced tomatoes. Stir well.
5.Bring the chili to a simmer and maintain a rapid simmer for 30 minutes, stirring occasionally and reducing the heat as needed, until the sweet potatoes are fully tender and the chili is thick and almost velvety.
6.Discard the bay leaf. Stir in the masa harina, if using. Whisk to combine and simmer for 2-3 minutes until the texture has further thickened.
Stir in the cilantro (if using) and the lime juice. Taste for seasonings.

1. NOTE: keep in mind that chili always tastes better after it has rested for some time, as the spices will have a chance to mellow out and meld together.

Instant Pot Directions

1.Use the Sauté setting on the Instant Pot for steps 1-3. You might need to add more oil and or water as you go, as the Instant Pot stainless steel inner pot requires more liquid than a standard pot.
2.Select the Cancel setting once you deglaze the pot with the broth (step 4).
3.Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure and set the cook time to 6 minutes.
4.Once the timer has completed and beeps, allow a natural pressure release for 10 minutes and then switch the Pressure Release k**b from Sealing to Venting to release any remaining steam.
5.Discard the bay leaf. Stir in the masa harina, if using, and turn on the Sauté setting. Whisk to combine and simmer for 2-3 minutes until the texture has further thickened.
6.Turn off the heat and stir in the cilantro and the lime juice. Taste for seasonings.

1. NOTE: keep in mind that chili always tastes better after it has rested for some time, as the spices will have a chance to mellow out and meld together.

NOTES

* If you aren’t using chipotle peppers but still want a smoky flavor, use smoked paprika instead of regular paprika. Or, if you have chipotle chili powder, you can use that instead of the regular chili powder.
** If you don’t have pinto beans, substitute with black beans, kidney beans or cannellini beans, or use a mix of any of these beans.
*** Masa harina (Mexican corn flour) is optional but delightful if you have it. It gives chili an even more velvety, thick texture and a subtle corn flavor.

courtesy: rainbowplantlife

Ready😀

Squat and Reach

You either love them or hate them, but they sure work!

How to:

1.Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
2.Keeping your weight in your heels, sit back into your deep squat. Make sure your knees do not go beyond your toes.
3.Holding your squat, raise both of your arms overhead. Hold this position for a moment, and then return to standing while lowering your arms to your sides.
This completes one rep.

Complete three sets of 10 reps.

courtesy: popsugar

Easy😉

HOMEMADE SPAGHETTI SAUCE

Ingredients

1 pound ground beef (or 1/2 lb ground Italian sausage and 1/2 lb ground beef)
salt and freshly ground black pepper , to taste
1 medium onion , chopped
15 ounces tomato sauce
6 ounces tomato paste
1/2 teaspoon Italian seasoning
1 Tablespoon dried parsley flakes
1 teaspoon garlic powder
crushed red pepper flakes , to taste
1 Tablespoon Worcestershire sauce
1 Tablespoon granulated sugar
1 cup water
1/4 cup fresh basil leaves (optional)
spaghetti noodles , for serving

Instructions

1.Season ground beef with salt and pepper.
2.In a large skillet, add the beef and chopped onion and brown. Drain excess grease.
3.Add tomato sauce, tomato paste, Italian seasoning, parsley, garlic powder, crushed red pepper, worcestershire, and sugar to the skillet.
4.Stir well to combine and bring to a boil. Add water and stir well.
5.Reduce heat and simmer for 30 minutes. Add chopped basil before serving, if desired.
6.This sauce tastes great in Spaghetti Pie, Million Dollar Spaghetti, Slow Cooker Lasagna and Instant Pot Spaghetti.

courtesy: tastesbetterfromscratch

Lets go😀

Narrow Squat

A much narrower stance while you squat targets the inner thigh, inner quad, and inner hamstring.

How to:

1.Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can.
Be sure to keep weight back in your heels.
2.Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
3.This counts as one rep.

Complete three sets of 10 reps.

courtesy: popsugar