how not to skip breakfast? here are some tips from a nutritionist: if you want your first meal to be a joy and not a burden, then have dinner earlier, and try not to overeat before bed, then you will wake up with a slight feeling of hunger. and also get up

15 minutes earlier than usual, then you will definitely have time to prepare the right breakfast, and today we will prepare it in a very pleasant company, together with fitness trainer, nutritionist, nutritionist ane podutova. so that our pizza does not turn out to be dry, yes, and this is the most delicious thing in all pizzas, yes, this is a sauce, we will make it correct and as simple as possible. now let's go buy vegetables, remember that it is best to buy them in the appropriate ripening season. if you 're tired of omelettes and boring porridge every morning, you can treat yourself to pizza sometimes. they shook themselves off. and cheerful and cheerful we went into a new day. the list of products from tanya can safely be called correct and useful. for

health, judge for yourself, there is whole grain flour, natural yogurt and lots and lots of fresh vegetables, but cheese comes first. choose feto cheese, it's white a salty cheese made from sheep's milk or a combination of sheep's and goat's milk. original feto cheese is produced only. in greece, we will choose cheese from the best domestic producers. there are three types of cheese: hard, medium hard and soft. there are also different tastes: some are more spicy, some are salty, some are mild, it all depends on the manufacturing technology. peta should be white, not yellow. the yellow color

indicates that the cheese was exposed to air without brine. feta should have a spicy taste and rich aroma. she shouldn't be bitter have a sour, rancid taste or be tasteless, there should be holes and cracks on the surface. thanks a lot. now let's go get some vegetables. remember that it is best to buy them during the appropriate ripening season. it is important to check any vegetable by touch, the correct shape of the fruit indicates good nutrition, but if the vegetable had insufficient conditions for growth, it may have a deformed appearance, this affects the taste, as well as the presence of nutrients. show me the radishes, please. pay attention to

color, each type of vegetable has its own color, if it is darker or brighter than usual, then it may contain a large amount of nitrates. everything is fine with our vegetables, let’s take it, weigh it, please, of course, thank you very much, thank you very much, and now let’s go buy mushrooms, champignons, there shouldn’t be any dark spots on the caps of fresh champignons... it’s not worth buying them fresh. to the touch , the champignons should be dense and elastic, but if the mushroom is soft, then it has begun to rot, and the champignon should also have a pleasant smell. mushroom aroma. if it smells damp, then it was probably stored in the wrong conditions or collected a long time ago. everything is fine with our mushrooms. let's take it. thanks a lot. we bought all the necessary products,

only high-quality and fresh ones, now we are going to prepare the champion’s breakfast. good morning, dear tv viewers, good morning, anechka, hello, hello, how are you, listen, everything is fine with me, especially this morning, which begins here, i hope you didn’t have breakfast, no, i was specially waiting for this moment, cool, we we'll cook today breakfast of champions, anna padutova, personal trainer, nutritionist, supporter. smart fitness. we have dozens of seminars and foreign training workshops under our belt. he actively participates in the sports life of the capital of belarus, conducts open training in the fresh air, and participates in athletics races. an avid traveler, a former climber,

a lover of tickling her nerves, and also dancing with fire. she worked in the belarusian fire circus and twice became the best fire performer of the republic of belarus in the category solo. and the main question of this morning is what will we cook? today, masha, we will cook, you won’t believe it, healthy pizza, pizza, for all pizza lovers, i know how adored, adored this dish is, yes, today we will make a healthy version of pizza that everyone can eat, without exception, to make correct and healthy pizza dough. you will need 150g whole wheat flour, 70g plain 5% greek yoghurt and one egg. for the filling , prepare 30 g feto cheese and the same amount of mozzarella cheese, one sweet pepper, several cherry tomatoes, 30 g of champignons and some

greens. we will use spinach, and of course, don’t forget about spices, in our case it’s herbes de provence. anechka, distribute responsibilities, okay, look, ah... i propose to do it as follows: i will prepare the dough, the base for the pizza, and you will be responsible for the filling, cut the ingredients, come on, we agreed, one of the most important conditions for our healthy pizza - this is the right dough, because in the usual version our dough is very high in calories, and no flour is used the highest quality with a high glycemic index and therefore no benefit to the body, i suggest making the dough healthy this time. that is, we will use the right ingredients, such as, for example, we will take whole grain flour, unusual premium flour, and whole grain coarsely ground, and flour with a low glycemic index will give slow carbohydrates, this is what we need in

the morning , that’s right, in order to recharge yourself with energy for the whole day, and i will mix this flour with an egg, and also such a secret ingredient - it will be greek yogurt so that our dough... sets, is elastic and, accordingly, healthy. your task is to cut the champignons now, we will cut them into such large enough pieces so that during cooking, when the champignons, the champignons will set a little, yes, they will dry out a little and so that we can feel the taste, but i really couldn’t find the word, great, good, let's go, as the good old proverb says: eat breakfast yourself, share lunch with a friend, dinner. give it back enemy, how true is this, you know that uh, it’s not for nothing that this is a proverb, these proverbs, how many thousands of years are there, yes, because it’s really true to some extent, to some extent, and what do i mean , we really must have a good, balanced breakfast

in order for us to be full of energy, in order for us to be cheerful during the day, solve some of our issues, work tasks, and so on, we also must have a very good... a good balanced lunch, again so that we can go there after work training, i don’t know, picking up the children from kindergarten, walking the dog, meeting friends and so on, we also need energy for all this, when we come home , basically before going to bed and the body becomes not so active, a large portion or a large amount of carbohydrates will, in principle, be of no use to us, because we are going to bed, and accordingly, if, for example, we... make a big, full dinner, eat potatoes and chicken, and there’s a salad on top, it seems like they’re not bad ingredients, but the body will tell you: here you are he gave me energy there for 5 hours, well, let’s go dance, and you’re like that, and i’ll go to sleep, what

should i do with this energy, accordingly, it’s as if this energy is deposited in the wrong place, yes, but some people, on the contrary, overeat and fall asleep sweetly, wonderful , do you know this? it's not a few, it's done by a very, very large number of people, and then the barrel, and then the barrel, yeah, it's really just a matter of properly distributing food throughout the day. how you distribute the food is how your body will function, in principle, and yes, i really wouldn’t recommend eating up in about three hours, and eat something light, that is , some proteins, fiber, the most optimal, it seems to me, is some kind of light salad, for example, with an omelette, yes, or with chicken, with fish, so as not to burden ourselves, but also to give the body useful amino acids so that our muscles are built while we sleep. if you are tired of boring omelettes every morning, you can

sometimes treat yourself to pizza, and in order for it to be as healthy as possible, we recommend making it with whole grain flour. in the composition of this pizza we also see champignons, champignons are a protein base, champignons in general, like any mushrooms, are healthy and they give a good feeling of fullness. champignon. which we buy in the store are grown industrially, which is why they do not contain various harmful substances that may be somewhere in the forests, possibly in a radioactive zone, so if you buy any other mushrooms, for example, from grandmothers, be sure to check the information, be careful and it’s better to still eat mushrooms that grow in those places where you are sure, this pizza also contains several types of cheeses, soft mozzarella cheese and feta cheese. in principle, absolutely any cheese is healthy, with

the exception of processed, er, smoked ones. in this case, fitaya cheese, soft cheese, mozzarella, are a source of protein, they add flavor to our pizza, and of course, it is impossible to imagine any pizza without cheese. and what i really like is herbs, which can be added to absolutely any meal, they are very useful because they contain. get yourself plenty of b vitamins, many micro and macroelements. in general, this breakfast may take much more time to prepare than we usually spend and perhaps it is a little higher in calories than, for example, an omelette, but for a change on some saturday morning you can cook this pizza on the whole family can enjoy it.

we will tell you about the progressive experience of various organizations in our country, there was such a goal, to create not just a museum, an atmosphere, all this did not happen in one go, it all happened gradually, of course, we followed sensitive leadership of our district and... to their business, one of these most important let us introduce people who are sincerely devoted to the organizers and, in general, the ideological inspirers of this museum, it was the director of our museum, it was her long-time dream.

a guy who they decided to use for internal political games both in poland and in germany, but this is probably different. in fact, it goes back a long way. the british were the first to want to encircle russia, depriving it of its status as a great power in the black sea region. that's how the idea came about expand nato so that every country in the black sea region around russia becomes a country.

annechka, when we wake up, it’s better to do exercises right away, or first you need to pump yourself up somehow, and then prepare for sports. do you know that it all depends on what your daily routine is? if you have the opportunity to spend some fairly large amount of time in the morning before work, then i would advise you to do

this: wake up, drink a glass of water, do some morning bath procedures, you wash your face. you prepare yourself a good breakfast, and after that, after breakfast you can do some kind of joint exercises, for example, yes, that is, you woke up, recharged yourself with energy and you can, you can stretch yourself a little, if, for example, you have such a large amount i don’t have time, i would advise doing something like a stretch or light and light pull-ups, and before breakfast, that is, you wake up, drink a glass of water.

and for stretching our muscles and for mobilizing the joints of the upper shoulder girdle, and what, what do we need it? first, we stand with our feet shoulder-width apart, our knees are slightly soft and, as always, our abdominal muscles are tightened, that is , we keep them tense, from this position the crown of our head stretches upward and we start working from the shoulders, we gently roll our shoulders back, we make a full circle, we feel how our shoulder blades gather. from this position i begin to move my arms to a greater amplitude, we make a large circle, we place our hands directly behind our heads, great, we stay and from here we begin to work with our backs, what will i do,

i round in the shoulder girdle, push my shoulder blades back, from this position i take... inhale, move my thumbs back and stretch my chest straight to the ceiling, repeat several times, stay from this position, i take my hands behind my head, i hold my lumbar region tightly , my stomach is tense, i continue to work with my shoulders, i round, my shoulder blades are pushed out. back while inhaling , i push my chest up, imagine that you are being pulled straight up to the ceiling by the hook and i pull my elbows as far back as possible, hold the static position, move your arms back through a large circle, i

i take myself into the lock and from this position i spin my shoulders back, pushing my chest up, it’s important here... not to work the lumbar region, stay in this position and from here we begin to add work with the back, that is, what i do is i completely relax my arms and round completely back, inhale as you exhale, i move my arms back and here my lumbar region is already working, i push my tailbone forward. in all these exercises you should not have any sharp pain if you feel that your lumbar region is not giving you far bend over, we work in our amplitude, naturally, and in our own mode, we remained

softly and calmly, we placed our hands on the lower back and slightly pushed ourselves forward. from this position with a straight back i go all the way down, i put emphasis on my knees and round up, we shook ourselves up, and vigorous and cheerful we went to a new day, i’ve already chopped, great, masha, look, we’re throwing all our vegetables into a bowl, and we’re taking them now we will also add feta to pizza, but since feto is a fairly fatty type of cheese - there are about 18 g of fat per 100 g, we will not use the whole piece, yes, we’ll take a small amount, 30 grams, i want you to...

i didn’t have a job that was interesting from my point of view, quite boring, i was a logistician, and i wanted to somehow diversify my life, and i’m such a creative person, i

draw well, and i love to dance, and somehow my life took me to a circus studio, to a fiery belarusian circus, and i started doing fire shows, cool, and there was such a page in my life, and i even now i’ll boast a little. i’ll brag because i won the title of best for 2 years in a row solo artist in belarus, as part of fire festivals, i really liked it, i really enjoyed it, it was very cool for me, when i just started doing this whole thing, i realized that my physical form does not give me the opportunity to perform, i think that any stage artist must look good, must be flexible, must be fit, and must be able to... move beautifully, and somehow express his energy, and directly somehow with his appearance too, so what i did, i signed up for

group stretching, i decided that i needed beautiful posture, what i need are beautiful splits in order to do various tricks, and so for the first time in my life i came to sports, so to speak, i did stretching for a long time then... throughout my entire life fitness career stretching just occupies a special place for me, so masha, look, i’ve finished rolling out the dough, our task is this: we take a baking sheet, we just need a couple of drops of olive oil with a brush, and distribute the whole thing nicely, then we take our base, great, so for so that our pizza doesn't end up dry, right? and this is always the most delicious thing in all pizzas, yes, this is the sauce, we will have it right and as simple as possible, so as not to pile up everything and so that it is combined with our products, that is, we

use the same greek yogurt that we added we will sprinkle provençal herbs into the dough itself in order to create the aroma and taste of our pizza, the herbs are off you, so first you will now spread it, here you also need to be careful so that... not a very large layer, so that our pizza does not fall apart, but not small, so that it is not dry, that is, something in between, i usually do it by eye. anechka, you are not only a fitness instructor, but also a nutritionist, nutritionist, do you always read the ingredients on the label when you go to the store, you know that you must, always, because the same products can be named in the ingredients completely in different words, and you can even... you can understand what it means, this ingredient in this product, for example, i’ll tell you now, we take our vegetables, let’s

somehow make some kind of abstract beauty, then we lay it out as we please, we eat, continuing the theme of labels, what’s the point, look, we take some product that we are told that this product is sugar-free, okay, and the person thinks, great, i’ll eat something healthy, that does not contain sugar, we turn the label over, look at the composition, and what we see is that, for example, the product contains corn starch, corn starch is the same thing as sugar, yes, or, for example, hydrogenated fat, and you think, okay, this is sugar with only names, no, this is already a problem, this, this means that the product contains a rank that has a very, very bad effect on our health, and people don’t know about it, unfortunately, such products are, well, 90% on our market, so the last piece is... now we take our itsulya bake in the oven at 180 degrees, i usually do this for about 15 minutes

. tadam, it’s beautiful, how beautiful, in general, but this is not the end, now we’ll take the mozzarella, squeeze it, tear it, put it on top here, and literally on top 3-5 minutes at a high degree so that the whole thing melts, come on, eat, ok, that's it, we're returning the pizza, i set our spirit to 250. and literally a couple more minutes for all this beauty to melt with us, so masha, voila, we have left, now the final touch, you and i take spinach and literally a couple of leaves, tear it up, leave it for our pizza, add it a little bit of

greenery. fiber, of course, making the right pizza dough is quite simple: beat an egg into whole grain flour, add a couple of tablespoons of greek yogurt without additives, mix thoroughly, prepare the filling, for this you need to chop the champignons, do not chop them, in this case they will dry out and become tasteless, tomatoes. simply cut the cherry tomatoes in half, cut the bell peppers into small pieces, and do the same with the feto cheese. roll out the dough. use greek yogurt as a sauce and spread it over the pizza base. sprinkle herbes de provence or any of your favorite spices on top. next, lay out the previously prepared ingredients. send everything to bake in an oven preheated to 180° for 15 minutes.

after this, you need to add mozzarella cheese to the pizza, just crumble it with your hands and bake again for about five minutes, the cheese should melt, all that remains is to add greens to the pizza, we use spinach, the healthy breakfast of a champion is ready, anechka, thank you very much for such a great recipe, i’ll definitely take it i’ll cook for myself at home, and you, friends, remember that a delicious breakfast is a separate holiday in life, so indulge yourself, bon appetit, our champions.

belarus - here are not absolute forests, blasting racks and azers, untouched nature, what hell nemagchya adarvat vachey, and yashche belarus - these people, we carry traditional traditions and once again we change our views on extraordinary speeches, and we work this light like a magician. belarusians are so different, but they are poisonous

as hell. yes, dear land. belarus 24. natalya viktorovna, if you were writing memoirs, what would you call them? but i would call them the meaning of life.