blue mumu

well done.

how not to skip breakfast here are some tips from a nutritionist. if you want your first meal to be a joy, not a burden, then eat dinner earlier and try not to overeat before bedtime. 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 cook it in a very pleasant company together with a fitness trainer, nutritionist

and nutritionist. they will go him. so that our pizza does not turn out to be dry, yes, and this is the tastiest. uh, always on all pizzas. yes, it's sauce. with us, it will be correct and as simple as possible, and now we go for vegetables. remember that it is best to buy them in the appropriate ripening season, if you are tired of boring porridge omelettes, every morning. you can sometimes pamper you with pizza , ah, shaken up and cheerful cheerful went on the new day to the list of products, and tanya can be safely called correct and healthy, judge for yourself here, whole grain flour and natural yogurt and many, many fresh vegetables, but cheese comes first.

choose feta cheese. this is a white salty cheese made from sheep's milk or a combination of sheep's and goat's milk. the original feta cheese is produced only in greece. we will choose cheese from the best domestic producers. there are three types, syrofet hard medium hardness and soft, there are also different tastes. there are more spicy ones. some are salty and some are tender. it all depends on the manufacturing technology. the feta should be white, not yellowish yellow indicates the cheese has been exposed to air without brine feta should have a spicy taste and rich aroma. it should not be bitter, have

a sour taste and taste, or be tasteless, and there should be holes and cracks on the surface. thanks a lot. now let's go to the vegetables. remember that it is best to buy them in the appropriate ripening season. it is important to check any vegetable to the touch; the correct shape of the fruit indicates good nutrition. if the vegetables had insufficient conditions for growth, it may have a deformed appearance, which affects the taste, as well as the presence of nutrients. show me, please, a radish. pay attention to the color of 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 with

our vegetables. it's okay, take 200, please. thank you very much, and now we are going to buy champignon mushrooms. on the caps of fresh champignons there should be no dark spots and blotches. this suggests that the mushrooms were also stale on the counter, if the film between the stem and the cap is damaged, it means that the mushrooms in front of you are not the first freshness and you should not buy them; champignons should be dense and elastic to the touch. if the mushroom is soft, then it began to rot. and a pleasant mushroom aroma should come from the champignon. if it smells of dampness, then it was probably stored in the wrong conditions or collected quite a long time ago with our mushrooms. everything is fine, take it. thank you very much, we bought

all the necessary products, only high-quality and fresh. now we're off to prepare breakfast of champions. good morning, dear viewers. good morning anna, how are you? listen to me, it's great. especially this morning that starts here. i hope you didn't have breakfast. no, the class was specially waiting for this moment, we will cook breakfast today. anna poddutova personal trainer nutritionist nutritionist supporter of smart fitness behind him more than a dozen seminars , workshops and foreign trainings actively participate in the sports life of the capital of belarus conducts open training in the fresh air participates in athletics zagas an avid traveler in the past a climber who likes to tickle

her nerves, and also danced with fire, she worked in the belarusian fiery circus and twice became the best fire artist of the republic of belarus in the solo nomination. this morning, what shall we cook? today in ours we will cook, you won't believe healthy pizza, for all pizza lovers. i know how adorable adorable this dish is. yes, today we will make a healthy version of pizza that you can eat seven without exception. to make the right and healthy pizza dough you will need 150 g of whole grain flour 70 g 5% plain greek yogurt and one egg for topping. prepare feta cheese 30 g and the same amount of mozzarella cheese , one sweet pepper, several cherry tomatoes 30 g of mushrooms and some greens. we will

use spinach. and, of course, do not forget about the spices in our case, these are provence herbs. anechka distribute duties. well look, and i propose to do as follows. i will prepare the dough base for the pizza. and you will be responsible for the filling and cut the ingredients. let's agree. yes one of the most important conditions for our healthy pizza is the right dough, because in the usual version, our dough is very high in calories, and the flour used is not of the highest quality with a high glycemic index and, accordingly, there is no benefit to the body. i suggest making dough this time. great that is, we will use the right ingredients. such as, for example, we will take this whole grain flour, an unusual flour of the highest grade, and the goal for whole grain flour, and flour with a low glycemic index will give, slow carbohydrates. this is what we need

right in the morning in order to recharge our energy for the whole day, and i will mix this flour, and with an egg, and this is also the same. the secret ingredient - it will be greek yogurt so that our dough is elastic and healthy, your task is to cut the mushrooms now, we will cut them so large enough, and in pieces so that when cooking. and when champignon champignons we grab a little bit. yes, they will dry out a little, and so that we feel delicious, i couldn't find the right word for it. well let's go. yeah, as they say, the good old proverb is breakfast. eat your own lunch section with a friend for dinner. give the enemy how true it is. do you know that it is not for nothing that this proverb is these proverbs, how many thousands of years are there? yes, because it really is to some extent to some extent . so what, i mean, we really need to have a good

balanced breakfast so that we get enough energy so that we are vigorous during the day. some of their questions. cottages for work and so on. we should also have a very good good balanced lunch. again , so that we can go to training there after work. i don’t know how to pick up the children from kindergarten, walk the dog, meet friends and so on for all this. we also need energy. and when we come home, and already, in principle, before going to bed, and the body becomes not so active and , uh, some large portion, or a large amount of carbohydrates, but we, in principle, will not need anything, because we go to sleep and accordingly, if, for example, we make such a big full-fledged dinner, we will eat potatoes with chicken. yes, there is a salad on top, it seems like good ingredients, but the body will tell you, you gave me energy there for 5 hours. so let's go dancing. and you are like that, and i will go to sleep, where

to put this energy, respectively, as if this energy is deposited in the wrong place. yes, and some channels, on the contrary, overeat and pour sweetly wonderful. and you know that it's not just some people that do a very, very large number of people, and then a tank, but then a tank, yes, in fact, it's just a matter of the correct distribution of food throughout the day. distributed some food. so, in principle, your body will function. and yes, indeed, for three hours, i would not advise you to fill up and eat something light, that is, some cellular proteins are the most optimal. it looks like a light salad to me. and for example, there with an omelette, yes, or there in a chicken with a fish, so as not to burden ourselves, well, give the body, but useful amino acids, so that our muscles are built while we sleep. if you are tired of boring omelettes, cereals every morning, you can

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

is useful, except for processed ones. uh, smoked. in this case, cheese, feta cheese, soft mozzarella are a source of protein and they add flavor to our pizza. and, of course, it is impossible to imagine any pizza without cheese. and what i really like. these are greens that can be added to absolutely any meal. it is very useful because it contains many vitamins of the group. b many micro and macro elements. in general, this breakfast can take much more time to cook than we usually spend and perhaps a little more high-calorie than, for example , an omelet, but for a change in some morning you can cook this pizza for the whole family and enjoy it .

who has the belarusian korans of the belarusian land was quite a bunch of such partisan formations and one of the largest houses is the whole prokansky zone, this is the so-called reason, the skalepel partisan zone near this emotion - uh, the sculptor and the architects have realized the full measures of the molded ones, it would be possible to conceive more heroism for pedestrians of our progenitors and what are immortalized at the memorials and the memorial, the upper tier, the most on my paul and medallions. this is the uniform they wore at 41. they had saints. immediately we bam and the stone of simonov's successor meaning of mogilev and their

it’s not the defense itself, it’s already the memory of the defense. this is already a memorialization project , the memory of my land, pack it. we are aware of our memory of our ancestors, our history, both tragic and heroic. be kind, we will be masters on earth, we will forget the track , there will be no ukraine, no people, and there is no us, look at the tv channel belarus 20 shatyrs there will be a damn strong offensive from the ukrainians. why don't our military registration and enlistment offices catch majors as deputies of officials of their children before the fall. at first it lights up brightly, and then disappears. forever. what makes us look at what is happening differently, there are no abstract things that we cannot touch and see with you. it's more than specific. conflicts

and difficult compromises 24 anya but when we wake up, it's better to do exercises right away or first you need to prepare yourself somehow to get ready and only then sports. and you know that it all depends on what your daily routine is, if you have the opportunity to afford to spend some fairly large amount of time in the morning before work, then i would advise you to do this

you wake up, and you drink a glass of water, you do some morning, ah, bath procedures , you wash your face, you cook yourself a good breakfast. yes, and after that the afternoon. you can do some kind of joint gymnastics, for example, yes, that is, you woke up energized and you can do it yourself. hey, you can stretch yourself a little. if, for example, you have so much time. no , i would advise, but to do something like, but a stretch or a light one, but such light tricks, yes, before breakfast, that is, you wake up, drink a glass of water, wash your face and then while breakfast, for example, is being prepared. if you cook porridge there, yes, or pizza, ours is baked. you can, uh, stretch, stretch your muscles, work your joints, do such an easy easy option, uh, warm-up exercises, and then have breakfast accordingly and go to work. today i will show you an excellent

complex for a-a warm-up of our back, but for stretching our muscles and for mobilizing the joints of the upper shoulder girdle. what, what do we need? first, we become feet wide, shoulders, knees are slightly soft and, like always, we have tightened abdominal muscles, that is, we keep them in tension from this position. the crown, we stretch upward, and we start working from the shoulders, we gently scroll the shoulders back, we make a full circle , we feel how our shoulder blades are going. from this position, i begin to bring my hands to a large amplitude, make a large circle, put my hands right behind my head. great , we stay from here, we start working with the back , what will i do, i round in the shoulder

girdle, push the shoulder blades back from this position, take a breath, take my thumbs away back and chest. i reach straight for the ceiling, repeat several times. stayed out of this position. i take my hands behind the head of the lumbar region, i keep my stomach firmly tense and continue to work with my shoulders. i round the shoulder blades and push back. and as i inhale, i push my chest up. imagine that you are pulled straight up to the ceiling by the hook and pull your elbows as far back as possible. we supported the statics, we take it back through the large circle of the arm, i take it into

the lock and from this position i unwind my shoulders back, pushing the chest up, it’s important here not work with the lumbar. we lingered in this position and already from here. we are starting to add back work. that is what i do. i relax my arms completely and round my back completely inhale and exhale. i take my hands back and here my lumbar 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 does not allow you to bend far, work with your amplitude, naturally and in your mode. remained softly

calmly laid their hands on the lower back and slightly pushed themselves forward from this position with a straight back. i go completely down, focus on my knees and cut off up. they shook themselves off and cheerful cheerful went into a new day. i've already cut well. masha look , we throw all our vegetables into a bowl, and now we take feta. uh, we'll also add it to pizza, but uh, since we have enough feta. uh, fatty cheese. er, there's about 18 grams of fat per 100 grams, we're not going to use the whole piece. yes , we will take a small amount of 30 grams. i i want you to cut into cubes. ah. so, yes, small cubes, since in our country, in principle, we do not use salt in our, uh, pizza, and we will only use there, uh, straight herbs. yes, so the fed will give. we

have a feeling of salty taste. it will be very, very good, so go ahead well. and now i'll just lay out the dough and roll it out. yeah, i know what i wanted from you now, and recently i was studying your instagram so you posted the so-called shock content. it appears you weren't always like this. pino something and in nutrition and so slender ah. yes, you come to this by experience, i will not say that i was somewhere and but dolls. but she was definitely not in shape, and at some point, you uh come, uh, to the point that you need to start taking care of yourself. you want something different looks. you want to feel more active, healthy and alert. so i had a job that was not interesting from my point of view, rather boring, i was a logistician. and i wanted to somehow diversify my life. and i'm such a creative person. i

draw well, but i like to dance and somehow my life, i was taken to a circus studio, and to the fiery belarusian circus. and i started doing fire shows cool. yes, there was such a page in my life. and right now, even now, i 'll brag a little, because for 2 years in a row. i held the title of best solo artist. belarus in the framework of e-fire-festivals, this is not dangerous, it was not scary. look, you know that uh there are risks, of course, but more uh, it was interesting and i really enjoyed it. i just got high. i was very cool when i just started doing all this deed. i realized that my physical form does not give me the opportunity, but to perform. i believe that any artist on stage should look good, should be flexible. hmm, should be fit, but should be able to move beautifully.

yes, and somehow express their energy, but directly. that's somehow my appearance, too, therefore, what i did. i signed up. e for group stretching. i decided that i need beautiful posture, what i need, and beautiful splits in order to do various tricks. so for the first time ever own life. i came to the sport, can i? to say that i have been stretching for a long time and then , well, throughout my entire further fitness, stretching career, it just occupies a special place for me. so masha , look, and i finished the dough. our task is this , we take a baking sheet. you just need a couple of drops of olive oil, and, uh, a brush. yes, pretty, it's all a matter of distributing further , we take our base. great. so, so that our pizza does not turn out to be dry, yes, and this is the most delicious. uh, always on all pizzas.

yes, it's sauce. we will have the correct and as simple as possible, so as not to block everything, and so that it is combined with our products. that is, we use the same greek yogurt that we added to the dough itself and sprinkle on top, er, provencal veterans, in order to create the yes flavor and taste of our pizza. and from you herbs first , yes, i'll spread it now, and here you also need to look like that, so that it’s not a very large layer, so that it doesn’t fall apart. yes, our pizza but also rather big so that it is not dry, that is something like this is the average, i usually do it by eye. anka you are not only a fitness instructor, but also a nutritionist and nutritionist. do you always read the, uh, ingredients on the label when you go shopping? you know that yes always is mandatory, because the same products can be named in the composition with all the different words. and you can’t even fully understand what it means, uh, this

ingredient in this product, for example, now, uh, we’ll tell you. uh, our vegetables. let's do some kind of abstract beauty, that is, lay it out as you please there is, yes, but continuing the topic of labels, the meaning of what you see, we take some product that we are told that this product is sugar-free. okay, and the man thinks great. i will eat something healthy that does not contain sugar. we're flipping. ah , we look at the composition of the label and what we see is that, for example, the product contains corn starch corn starch - this is the same as sugar, right? or hydrogenated fat. and you think, well, it's just a name. it's already fat, it means that there is a spender in the product, which has a very, very bad effect on our health, but a person does not know about it. and unfortunately, such products, uh, 90% on our market. so the last piece was laid. now we take

our pizza and bake it in the oven at 180 degrees. usually i do it for about 15 minutes. beautiful, how beautiful in general, but this is not the end. we will now take the mozzarella and shake it and tear it. let's put it here on top and for literally another 3-5 minutes at a big degree, so that this whole thing melts. there is ok everything. we're bringing back the pizza. i bet on 250 our oven. and just a couple of minutes, so that it's all all beauty. melted with us. so masha voila stayed with us. now the final touch, you and i take spinach and literally a couple of leaves, and we’ll tear it off. leave it

on our pizza, add a little meatiness and a shoulder and, of course. making the right pizza dough is quite simple in whole wheat flour in a beaten egg. add a couple of tablespoons of plain greek yogurt to it and mix thoroughly. for this, it is necessary to cut the champignons to grind the filling is not worth it. in this case they will dry out and become tasteless, cherry tomatoes, just cut in half, and bell peppers. cut into small pieces , do the same with feta cheese , roll out the dough. as a sauce, use greek yogurt. brush it on top of the pizza base, sprinkle with herbs de provence or any of your favorite spices on top.

lay out the previously prepared ingredients. send everything to bake in an oven preheated to 180 ° for 15 minutes. after that , you need to add mozzarella cheese to the pizza , just crumble it with your hands and bake again 5 minutes the cheese should melt. it remains to add greens to the pizza. we use spinach, a healthy breakfast of champions is ready. great for such a cool recipe, i will definitely take note and will cook at home. and you are friends. remember that a delicious breakfast is a separate holiday in life, so pamper yourself. bon appetit our champions.