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Health & Fitness

‘Veggan’ Omelette

This Veggan Omelette dish is high in nutrition and also tastes very good.

This Veggan Omelette dish is high in nutrition and also tastes very good.   Although milk, butter and cheese are used, this is basically a non-meat item its VEGGAN, spelled with 2 Gs.

Ingredients
2 EGGS
2 tbsp. milk
Dash of table salt
Dash of pepper
Dash of turmeric powder
1 tsp. butter
1/3 cup of shredded cheese,
1 tablespoon chives or parsley
2 good size Long bean
300g ripe tomatoes
½ big onion
8pcs curry leaf

Yields: 1 serving

Method

  1. Cut the tomatoes in quarter size pieces, de-seed a few of them and cut those up into finer pieces;
  2. Cut the long beans to finger length sizes;
  3. Chop up the curry leaves, chives or parsley into fine pieces together;
  4. Chop the onion to fine pieces leaving a few strains for having them uncooked
  5. Using a fork, lightly beat the eggs with the milk, adding in the salt, pepper, turmeric, onion and tomato pieces.
  6. Heat up the butter in the pan and lightly stir the long beans in to lightly soften them;
  7. After removing the now softened long beans, pour in the egg mixture immediately and cook over medium-high heat, ensuring the egg is being cooked evenly on the pan. When the underside is golden lower the heat. Scatter the grated cheese, herbs and diced tomato, and arrange the onion ring and long beans to one side on the top.
  8. Cook for a further 30 seconds then slide the omelette from the pan onto a plate, ensuring the omelette folds over itself trapping the long beans and onion rings neatly inside the fold. Rub in butter and garnish with remaining cheese, tomato and herbs and serve immediately.

Enjoy.

Mini Egg Muffins 

Morning hours are usually tight, but that’s no excuse for skipping breakfast.  Prepare some of these healthy egg muffins; have them fresh or make a good size batch and store them in the freezer.   These egg muffins will last in the fridge for around 3-4 days. You can just pull a couple out each morning and give them a short blast in the microwave.   They are nutritious and fill you up and power you through your day.

Ingredients

Glug of olive oil
150g mushrooms thinly sliced
1 shallot, finely chopped
1 cloves of garlic, finely chopped
¼ red pepper, finely chopped
¼ green pepper, finely chopped
60g tomatoes
150g Mushrooms
½ tsp paprika
1/2 teaspoon salt
1/2 cup shredded cheddar cheese
10 large eggs

Directions:

  1. Preheat oven to 350°.
  2. In a large skillet, cook Mushrooms over medium heat
  3. In a large bowl, beat eggs.
  4. Add onion, green pepper, salt, garlic powder and pepper.
  5. Stir in mushrooms and cheese.
  6. Spoon by 1/3 cupful into muffin cups coated with cooking spray.
  7. Bake 20-25 minutes or until a knife inserted near the center comes out clean.

Nutrition Information
1 serving equals 1 muffin: 133 calories; 10 g fat; 4 g saturated fat; 224 mg cholesterol; 268 mg sodium; 2 g carbohydrate; 9 g protein.

Notes:

If you want to reduce the fat in this recipe, it’s easy to do: Use low-fat cheese.  Customize your muffins by using your favourite ingredients. Add your favourite veggies and seasonings to create your own version.

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Health & Fitness

Get yourself into shape in ten swift moves.

Bust The Calories

Bust The Calories

Get yourself into shape in ten swift moves.

1.​ ​Burpees. Swiftly moving from standing to squatting to push-up position challenges all your muscles.


2.​ ​Jumping jacks. These do-anywhere moves pump up your heart rate in no time.


3.​ ​Mountain climbers. This cardio move helps strengthen legs and core muscles as well.
4.​ ​Frogger: This plank-to-squat move seems simple, but you’ll feel it as you do your 30-second bursts. Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor, then jump back to plank. Repeat in a quick succession (steps 1 to 4) ten times.


5.​ ​Running up stairs. Run up and down the stairs at home or at the office — you’ll get the added bonus of a toned backside.

Runner athlete running on stairs.

6.​ ​Walking lunges. These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain. Here’s how to do a perfect walking lunge.


7.​ ​High knees: Run in place while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain an upright posture as you do your speed bursts.


8.​ ​Lateral hops: Make small jumps side to side as if you are jumping over an invisible line.


9.​ ​Jump squat: Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.


10.​ ​Box step: Find a step, stool, or box (or aim toes at an imaginary step) and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up.

Repeat the entire series 5 times.

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Health & Fitness

HEART to HEART

(Khmer) ​ច​ក្រា​បេះដូង​

Heart Chakra
Sanskrit Word: Anahata meaning “unstruck” or “unhurt”
Colour: Green
Location: the center of the 7 chakras
Mantra: OM MANI PADME HUM

Love is given and received through the energy center, also known as the heart chakra. The heart chakra is basically what you think it is, everything dealing with the heart. Are you feeling loved and are you loving back?

Balance in the heart is very important, and without a healthy balance a lot of couples will struggle with an unjust balanced of one partner loving more than the other and a built of resentment or exhaustion from being a give, give, giving without any reciprocation.

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The heart chakra doesn’t only deal with love with your intimate partners but with family, friends, and yourself. Everyone wants to feel loved. You yearn for self-love your whole life as well, and that very closely is correlated to the energy near the heart chakra.

It is important to open your heart and be mindful of how you give and receive love. Most people keep their heart closed due to painful past circumstances and the fear of vulnerability, but vulnerability is not a weakness but a strength and if you are never completely vulnerable your heart won’t be truly open to it’s full potential of love. Learn to open yourself up to unconditional love and compassion.

You deserve love!

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Health & Fitness

Stand Up Paddling Ultimate Workout

What’SUP

What’SUP

Stand Up Paddling Ultimate Workout

Mermaid Lift
Targets shoulders, arms, and chest

– Start with full body in the water next to the board
– Place hands shoulder-width apart near the middle of the board
– Push down until arms are locked straight
– Your body should lift out of the water holding your weight
– Slowly lower
– Repeat

Love Handles Levitation and Disengration
Targets arms, chest, obliques, abs, and bottom

– Start by lying on your right side with legs stacked on top of each other and knees bent
– Place your left palm on the board in front of chest, right hand on your left shoulder
– Push left hand into the board and raise your torso as high as you can
– Lower back down and repeat

Turbo Twist
Targets shoulders, arms, back, abs, and obliques

– Stand with feet wide perpendicular to board
– Place paddle in front of you with left hand gripping the top and your right hand slightly below
– Let paddle slightly sit in the water but not completely submerged
– Rotate your torso at a rapid speed from either side while engaging core

Abliscious
Targets abs, obliques, and back

– Start by Lying face upwards on board with legs straight
– Hold paddle and keep hands towards your thighs
– Tighten abs like a crunch
– Keep knees bent and rotate torso and paddle to right side
– Repeat on opposite side

You’re so Hip
Targets abs and obliques

– Start by lying down on your back with legs raised straight up towards the sky
– Firmly grasp the board with your hands near your head
– Lift hips up while rotating right hip towards left shoulder
– Lower hips back down parallel to board

Bum on Blast
Targets your bottom, legs, abs, and shoulders

– First start in a deep squat
– Place feet hip-width apart and elbows touching knees
– Hold the paddle at your chest with palms facing out
– Lift up on tippy toes and lift paddle in front of you
– Repeat.

Power Press
Targets shoulders, back, and arms

– Start by standing on the board with feet hip-width apart
– Hold the paddle in hands wider than shoulder-width apart (obtuse angle) and palm facing inwards
– LIft paddle overhead
– Once arms outstretched above head, try to pull apart paddle to opposite sides with your hands (like tug-a-war against yourself)
– Lower
– Repeat

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