Living Well

Shrimp And Spinach Omelette

Omeletes são extremamente versáteis e são uma maneira fácil de incorporar vegetais e proteínas. Esta versão usa camarão cozido e descascado e espinafre rico em nutrientes. Sinta-se à vontade para usar sobras de vegetais ou substituir por quaisquer vegetais que você tenha em mãos. Se você estiver optando por vegetais frescos como pimentão, cebola ou cogumelos, refogue-os antes de adicioná-los aos ovos, pois eles demoram um pouco mais para cozinhar.

Instruções
Aqueça uma frigideira antiaderente em fogo médio e adicione spray de óleo. Enquanto a frigideira esquenta, bata os ovos em uma tigela e adicione o espinafre. Mexa para combinar.

Despeje a mistura de ovos na panela aquecida. Deixe cozinhar por aproximadamente 1 minuto ou até que o ovo esteja quase pronto. Antes que o ovo esteja completamente pronto, adicione o camarão a um lado da omelete redonda, pressione suavemente.

Vire a omelete delicadamente e cozinhe por mais um minuto ou até que os ovos estejam completamente firmes. Retire do fogo e dobre ao meio em um prato de servir. Aproveite com seus acompanhamentos favoritos!

Healthy Salmon with Roasted Vegetables

Ingredients:

2 salmon fillets
2 tablespoons olive oil
Juice of 1 lemon
Salt and pepper to taste
1 teaspoon dried herbs (such as dill or thyme)
1 zucchini, sliced
1 red bell pepper, sliced
1 carrot, cut into sticks
1 red onion, cut into wedges

Instructions:

Preheat the oven to 400°F (200°C).
Prepare the vegetables: In a bowl, mix the zucchini, bell pepper, carrot, and onion with 1 tablespoon of olive oil, salt, pepper, and herbs. Spread the vegetables on a baking sheet.
Season the salmon: In a small bowl, mix the remaining olive oil, lemon juice, salt, pepper, and herbs. Place the salmon fillets on the baking sheet next to the vegetables and drizzle them with the seasoning mixture.
Bake for about 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
Serve hot, accompanied by a green salad if desired.

This recipe is rich in omega-3, vitamins, and fiber, and is both delicious and easy to prepare!

There's a faster way to fat loss than the treadmill. These fat burning workouts are designed to help you start making progress with just your own bodyweight. 💪🏼

The Exercises
The choices of exercises below are chosen to both train certain parts of the body as well as keep you moving so you can keep burning calories. We’ll go over each one of these briefly but if you need more information about any of these, check out the M&S Exercise Video Database.

Sprints: Nothing beats running as fast as you can. It’s simple yet very effective which is why this one is involved. If you have a longer space available like a football field, then that would be best. If not, do the best with what you have. Make sure you focus on your technique. Eyes forward, chin up, arms moving to the sides, and a tight core all matter.

Burpees: This movement is mostly associated with competitive functional fitness. The reason is because it works. Going into a squat, kicking the feet back, knocking out a pushup, and performing a jump is a sequence that challenges everything from head to toe. Doing several of them will get your heart rate and body temperature up. You want both of those if the goal is to get leaner.

Squat Jumps: Make sure you’re on an even area before doing these. You should also be wearing good shoes. The goal is simple: squat down, jump as high as you can, land with your feet as even as possible, reset, and repeat. You should lower yourself as you comfortably can. If you can’t go down until your thighs are parallel with the floor, don’t worry about it. Do the best you can. Your goal should be to jump higher as your weight drops.

Walking Lunges: The glutes, hamstrings, and core will be the major players here. Don’t focus on speed, focus on getting as low as you safely can with each step. Once you reach the top, do the same with the other leg. Remember to breathe in as you go down and out as you come up. Keep the hands on the hips and look straight ahead for balance. If you don’t have enough room to complete the desired steps, go the opposite way and keep counting.

Frog Sit-Up: This is primarily an abdominal exercise but it serves two purposes. First, you get a chance to slow down and catch a breath. Second, it focuses on the core. A stronger core will result in a better looking physique and a stronger body. 💪🏼🏋🏼‍♀️

Warm Potato Salad Niçoise 🥗

Ingredients
1½ lb multicolored baby potatoes sea salt, to taste
1 7-oz jar tuna or mackerel fillets packed in olive oil
1 small shallot, minced
1 clove garlic, minced
3 Tbsp. whole-grain mustard
3 Tbsp. red wine vinegar
2 Tbsp. olive oil
3 Tbsp. chopped fresh dill
2 Tbsp. chopped fresh chives
ground black pepper, to taste
4 large eggs
8 oz thin green beans, trimmed, halved crosswise
¼ English cucumber, halved lengthwise, sliced
2 cups mixed lettuce/chicory (such as raddichio, Little Gem, Boston or romaine lettuce), torn

Preparation
Place potatoes in a pot and cover with cool water. Bring to a boil, add a generous pinch salt, then reduce heat and simmer, covered, until potatoes are tender, about 15 to 20 minutes. Drain.
Drain tuna, reserving oil. Place ¼ cup of reserved oil, shallot and garlic in a small skillet over low heat. Cook until mixture sizzles for 30 seconds, then transfer to a large bowl. Whisk in mustard, vinegar, olive oil, dill and chives. Season with salt and pepper.
Place eggs in a saucepan; cover with 1 inch water. Bring to a boil, then turn off heat, cover pan and let stand 8 minutes. Remove eggs and place in a bowl of ice water. When eggs have cooled, peel and halve. Rinse pan, fill halfway with water and add a generous pinch salt. Bring to a boil. Add green beans and blanch until just crisp-tender, 1 to 2 minutes. Transfer green beans to a bowl of ice water. Once cool, drain and pat dry.
Quarter potatoes and place in bowl with dressing, green beans and cucumber; toss. Crumble tuna and add to vegetables; toss again. Divide lettuce among plates (or use a large serving platter); top with potato mixture and egg halves and season with pepper.

Follow for more healthy recipes! 👇🏻🥗

Avocado Toast. 🥗

If you don't give up the bun for breakfast, the fitness recipe is ideal - even more so with avocado, a fruit full of benefits. In addition to the protein dose of the dish, the complex carbohydrate of the pasta and the healthy fats used guarantee a complete meal that will leave you satisfied for a long time. Here's how to do it:

INGREDIENTS:

2 slices of whole wheat bread - the versions with chestnuts and oats bring even more nutrients;

1/2 avocado or 1/6 of the mashed common avocado;

2 eggs;

Salt and pepper to taste;

Parsley or chopped coriander to taste;

Juice of 1/2 lemon

2 tablespoons (soup) of extra virgin olive oil.

PREPARATION METHOD:

In a bowl, mix the avocado with salt, pepper, chopped herb, lemon juice and 1 tablespoon of olive oil and set aside;

Lightly toast the slices of bread - it can be in a frying pan or toaster, for example - and reserve on a plate;

In a hot frying pan, add the rest of the olive oil and prepare the scrambled eggs with salt and pepper to taste;

Pass the seasoned avocado on the slices of bread, pour the eggs on top and serve.

If you don't like scrambled eggs, you can also prepare them in other ways, such as boiled, fried or poached - when in doubt, talk to your nutritionist to make sure which version best suits your diet.