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Simple Squash Stew

Whether or not you’re a vegetarian, this simple stew will taste great, make you feel quite full and give you energy for a few hours.

Here’s what you need:

1 butternut squash, peeled, cut into small cubes

1 large sweet potato (or 2 medium ones), peeled, cut into small cubes

1 – 3 medium carrots, cut in slices

1 Onion

3 – 5 garlic cloves

1 – 2 Tsp olive oil

1 – 2 cups broth or water

1 can diced tomatoes or 2 – 3 ripe tomatoes, diced

1 Tsp turmeric

1 – 2 tsp cayenne pepper

1 tsp chili flakes (optional)

1 – 3 tsp salt

Ground pepper, to taste

1 cup cooked (or canned) chickpeas or lentils

Instructions:

If you’re using a stainless steel pot, heat it up before adding oil. Toss in the cubed squash and potatoes. Stir in all spices, along with the onions and garlic.

Cook the mixture for 3 – 5 minutes.

Add the diced tomatoes and broth and bring to a boil. Lower the heat and simmer for 20 – 25 minutes, until the sweet potatoes and squash pieces are cooked but not mushy, unless you like them that way. 🙂

Add in the lentils or chickpeas about 5 minutes before finishing cooking.

Serve with parsley, and/or rice, or on its own.


Exercitii Pentru Genunchi – Exercitii pentru rotula

In acest video vei vedea o miscare simpla pentru a mobiliza si lubrefia articulatia genunchiului.

Daca nu intelegi in Engleza, voi traduce pe scurt cele mai importante puncte:

In mod ideal, rotula trebuie sa se poata misca cu usurinta in 4 directii (8 sensuri):

De sus in jos si de jos in sus

De la stanga la dreapta si invers

De la stanga jos in dreapta sus si invers (pe diagonala)

De la dreapta jos la stanga sus si invers (cealalta diagonala)

Cum sa practici acest exercitiu:

Vom incerca sa facem rotula sa isi recastive mobilitatea in toate directiile.

Intindeti piciorul in pozitie cat mai relaxata, pe o suprafata dreapta ca o banca sau un pat mai ferm. (2:25)

Intai, verificati ca rotula se poate misca de jos in sus si de sus in jos. Incercati de 3 ori in fiecare sens (3 ori in sus si 3 ori in jos)

Apoi, incercati sa o miscati de la stanga la dreapta (3 impingeri ferme) si de la dreapta la stanga (3 impingeri ferme) (3:00 minute in video)

Daca rotula nu se misca intr-o anumita directie (in video, la 3:13). atunci impinge ferm, scurt de 3 ori in acea directie. Prin impingere, o eliberam ca sa se miste mai usor.

Acum incercati sa o miscati din dreapta sus catre stanga jos si invers (pe diagonala). Iarasi, daca nu se misca, impingeti directia aceea scurt si ferm de 3 ori.

Incercati si pe cealalta diagonala. Impingeti ferm daca nu merge. Daca doare, nu insistati.

Scopul e sa puneti rotula in miscare. Cand spatiile, santurile prin care se misca rotula, sunt blocate, si apare inflamatia, odata cu durere cand indoiti genunchii.

Cand eliberam rotula ca sa se miste cu usurinta, restauram pozitia ei naturala incat muschii de deasupra si dedesuptul rotulei sa o miste in pozitie cat mai corecta.

Nutrition, Exercise and Other Good Stuff Coming Up

In the next few weeks and months you’ll see more of this stuff on tudorpangal.com

 

In the past few years I’ve tweaked and perfect some of my favorite recipes. Now they’re worthy of being shared with the world. 😀

What’s even better, they can be used as templates for building healthy, nutrition-rich meals.

Watch this space.

Dragon Flyes [Video]

Doing a few reps just to see if I can.

This is not part of any workout routine; I find the exercise kind of hard on the back, and not very beneficial for smoeone like me.

It’s just cool to know that I can do it and show off for a bit.


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