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@perysmith.id: Mudah banget bersihin lantai cukup pakai 1 alat aja bisa membantu kamu meringankan pekerjaan rumah kamu. Tunggu apalagi cek keranjang aku yaa 🥰 #KeluargaSehatBarengPerySmith #JangkauSeluruhBagian #fypシ #PerySmith #vacuumanakkost #vacuumcleaner #1212megasale

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Sunday 08 December 2024 13:27:30 GMT
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Marathon Running Snacks Meal Plan 🏃‍♀️⚡️ Three snacky, high-carb meals to fuel your miles without weighing you down. Breakfast 🥤 PB-Banana Oat Smoothie (Runner’s Rocket Fuel) Ingredients: 1 ripe banana · 2 Tbsp peanut butter · 1/4 cup rolled oats · 1 cup milk (dairy or almond) · pinch cinnamon Instructions: Blitz oats to powder; add banana, peanut butter, milk, and cinnamon. Blend 30–45 sec until silky. Sip 60–90 min before a run or right after to jump-start recovery. Lunch 🍘 Smoked Salmon & Cottage Cheese Rice Cake Stacks Ingredients: 3 plain rice cakes · 1/2 cup cottage cheese · 3–4 oz smoked salmon · 1/2 cucumber (thinly sliced) · fresh dill · 1 Tbsp capers · lemon wedge Instructions: Spread cottage cheese on rice cakes. Top with smoked salmon and cucumber. Add capers, squeeze lemon, finish with dill. Quick, salty carbs + protein for mid-day mileage. Dinner 🍝 Tomato-Basil Spaghetti with Sliced Grilled Chicken (Light Carb-Load) Ingredients: 8 oz spaghetti · 1 chicken breast (boneless, skinless) · 2 cups cherry tomatoes (halved) · 2 cloves garlic (sliced) · 2–3 Tbsp olive oil · handful fresh basil · 1/4 cup Parmesan (shaved) · salt · black pepper Instructions: Cook spaghetti in salted water; reserve 1/2 cup pasta water. Season chicken with salt/pepper; sear in 1 Tbsp oil 4–5 min/side until done, rest, slice. In the same pan, add oil and garlic 30 sec; add tomatoes and blister 3–4 min with a pinch of salt. Toss in spaghetti with a splash of pasta water until glossy. Fold in basil, top with Parmesan and sliced chicken. Ideal night-before carb load with lean protein. Save this for your next long run and tag a training buddy. Follow for more runner-fuel meal plans! #marathontraining #runningsnacks #sportsnutrition #carbloading #longrunfuel
Marathon Running Snacks Meal Plan 🏃‍♀️⚡️ Three snacky, high-carb meals to fuel your miles without weighing you down. Breakfast 🥤 PB-Banana Oat Smoothie (Runner’s Rocket Fuel) Ingredients: 1 ripe banana · 2 Tbsp peanut butter · 1/4 cup rolled oats · 1 cup milk (dairy or almond) · pinch cinnamon Instructions: Blitz oats to powder; add banana, peanut butter, milk, and cinnamon. Blend 30–45 sec until silky. Sip 60–90 min before a run or right after to jump-start recovery. Lunch 🍘 Smoked Salmon & Cottage Cheese Rice Cake Stacks Ingredients: 3 plain rice cakes · 1/2 cup cottage cheese · 3–4 oz smoked salmon · 1/2 cucumber (thinly sliced) · fresh dill · 1 Tbsp capers · lemon wedge Instructions: Spread cottage cheese on rice cakes. Top with smoked salmon and cucumber. Add capers, squeeze lemon, finish with dill. Quick, salty carbs + protein for mid-day mileage. Dinner 🍝 Tomato-Basil Spaghetti with Sliced Grilled Chicken (Light Carb-Load) Ingredients: 8 oz spaghetti · 1 chicken breast (boneless, skinless) · 2 cups cherry tomatoes (halved) · 2 cloves garlic (sliced) · 2–3 Tbsp olive oil · handful fresh basil · 1/4 cup Parmesan (shaved) · salt · black pepper Instructions: Cook spaghetti in salted water; reserve 1/2 cup pasta water. Season chicken with salt/pepper; sear in 1 Tbsp oil 4–5 min/side until done, rest, slice. In the same pan, add oil and garlic 30 sec; add tomatoes and blister 3–4 min with a pinch of salt. Toss in spaghetti with a splash of pasta water until glossy. Fold in basil, top with Parmesan and sliced chicken. Ideal night-before carb load with lean protein. Save this for your next long run and tag a training buddy. Follow for more runner-fuel meal plans! #marathontraining #runningsnacks #sportsnutrition #carbloading #longrunfuel
If you want the company of the bumblebees in early summer, plant May Night Salvia (aka May Night Sage). 💜🐝 I grab mine off the clearance wall at the box stores for $3–$4 a pop and line my borders with them. They’re hardy perennials, so they come back bigger and bushier every year — and I’m not exaggerating when I say the bumblebees absolutely swarm them. Early summer, they’re covered. If you’re planning your garden design and want low-maintenance perennials that attract pollinators, add May Night Salvia to your list. Save this for your planting plans and follow along for more simple DIY garden tips. #CompassAcres #gardendesign #DIYgarden #FYP
If you want the company of the bumblebees in early summer, plant May Night Salvia (aka May Night Sage). 💜🐝 I grab mine off the clearance wall at the box stores for $3–$4 a pop and line my borders with them. They’re hardy perennials, so they come back bigger and bushier every year — and I’m not exaggerating when I say the bumblebees absolutely swarm them. Early summer, they’re covered. If you’re planning your garden design and want low-maintenance perennials that attract pollinators, add May Night Salvia to your list. Save this for your planting plans and follow along for more simple DIY garden tips. #CompassAcres #gardendesign #DIYgarden #FYP
oooh karena fiki nakii kaku bangetf 😱😭 #paketsantet #dikiriminpaketsantet #filmpaketsantet
oooh karena fiki nakii kaku bangetf 😱😭 #paketsantet #dikiriminpaketsantet #filmpaketsantet

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