Includes a lot of vegetables and not only, but well choose the freshest quality products in the hypermarket. To buy a good zucchini, choose a young fruit that is better than slightly ripe than an overripe one up to 8 cm thick. Feel the peel carefully, it should be tender , fresh in appearance, without cracks, it must be said separately about the stalk. At the zucchini. The tail should be green, unlike melons and melons. Pumpkins, watermelons, melons, they should be dry ; whole zucchini will keep well in the refrigerator. For approximately two to three weeks. Just dont put them in a plastic bag and dont wash them in advance; select a quality pumpkin in advance; the fruit should have a dried tail and slight visual damage. On the surface, pumpkins are not scary. The main thing is to make sure that there are no rotten areas on the skin; all types have beneficial properties. Well, you should choose based on what dish you want to prepare, the sweetest ones are nutmeg. They are ideal for cream desserts. In sauces, other types of pumpkin are best suited as a side dish. Lets move on to the citrus counters; such a popular fruit as the orange has long ceased to be exotic in Grocery Stores this citrus is presented in a good assortment so that you can choose the best quality orange. Use our tips. Look at the peel; the color should be uniform and bright. This is a sign of ripeness, orange the sweet variety usually has a smooth peel with small splashes of red; when buying an orange , touch it carefully; the fruit should not be soft or deformed. And sweet, tasty oranges are weighty, so choose heavier fruits and be sure to smell the oranges ; ripe fruits have a distinct aroma. So our choice has been made, its time to prepare the breakfast of a champion. Olga, good morning, im very glad to see you in my kitchen today. Good morning. Good morning masha, dear tv viewers. And im very happy today to be here, ive already slept, ive done my exercises and im ready to start breakfast for breakfast by the champion of the breakfast of champions. Yes Olga Nazarova belarusian biathlete of russian origin, twotime bronze medalist of the World Championships, european champion, 11time World Champion in summer biathlon, was born in omsk in a sports family , took up skiing at the age of 2, at the age of 15 she switched from crosscountry skiing to biathlon, at the age of 18 she won her first gold medal at the junior level. At the World Championships, at the age of 22, she moved to belarus and competed as part of the National Biathlon teams. For 10 years. After finishing his career, he remained in the sport, working at the biathlon federation. For the first time in history , she became the first woman elected to the ibu Technical Committee, three children hobby. Photography and fitness olga and the most important question is what we are preparing for you today. Today we will have a frenchstyle breakfast, this is clafoutis with goat cheese and vegetables and we will make a very healthy delicious Sea Buckthorn tea, it sounds very tasty, we cant wait to start. For a french style breakfast you will need 150g zucchini squash, bell pepper, a sprig of mint and a pinch of thyme, also prepare three eggs 250ml lowfat milk 125g whole wheat flour 50g parmesan and 100g goat cheese. You will also need olive oil for healthy tea, you will need 100 g. Sea buckthorn berries, orange and a sprig of rosemary , lets start preparing our breakfast. Where do we start . Masha, ill ask you to make an omelette, and we need these eggs, milk , grain flour, and ill take care of the vegetables , cut the pumpkin and prepare our vegetables for baking, starting with olga i know that you are very busy man, but still morning. This is still your personal time, or it also passes in such a blur. Well, in the morning i dont have personal time, because i have two schoolgirls and we need it. I can quickly get ready to sleep, eat and leave on time so as not to be late for school, so i get up somewhere depending on what kind of breakfast i have planned. I probably get up, well, around six, maybe fifteen to six, if something more complicated needs to be done, then a little earlier, and i do a little exercise. Eh, i trained myself by already drinking a glass of water and im already preparing breakfast, and the girls have been taught to do girls exercises. Eh, unfortunately, its difficult for them in the morning, because they want to sleep and studying really takes up a lot of time. Here, in the evening. Yes, we try to do exercises, because children really have to sit a lot at school at the moment and hmm, their posture literally shrinks after a month or a month and a half of school in the first quarter. I can already see that my daughters posture has changed, because sometimes there are moments. What skips exercise in the evening and this effect is immediately obvious. Therefore, we still try to set aside time in the evening for physical activity and do, uh, a small set of exercises, but so that our muscles are in good shape, especially our back is straight, so that there are no problems in the future. Olga you were born. In a family of coaches. Was there a chance not to engage in professional sports, probably not, because since i was 2 years old i have been in a sports environment all the time since i was two years old. Im at training camp. And at the same time, it was very interesting for us. Mom and dad took their pupils at summer camps. We went to kazakhstan and lived in such spartan conditions , we had tents. Well, these are very good inside sleeping tents. And on top there is also such an awning, like in the hallway. And so we came there and took them to the pioneer camp. These armored nets were placed there in the tent for 20 days. We had a full gathering in the forest in tents, and nearby. Thank you very much, the lake is clean, that is, i had a lot of impressions, and immediately started doing biathlon or there were attempts to do some other sport sports, well, there were no attempts to engage in other sports, but the only thing, of course, was that i didnt immediately start practicing. I started with crosscountry skiing. And, probably, already in biathlon. I switched at about 15 years old. That is, well, this is such an optima. Well , a good age, because, in principle, if we are talking about the long term. Yes, if our athletes get good basic shooting skills, so that everything is in order, and he joins the national team, then, in principle, from 1213 years old this is such a normal age. When can you take up a weapon . Rifle in hand and work purposefully to hone some skills, when the athlete has already matured, when the athlete already knows how to think. Yes, by this age the child is already ripe for shooting, but in any case, before you start shooting you need to be confident on your skis, yes. Well, this is how we can say, we have a double look , that you need to do two things. Its very professional to be good at skiing, to be technical and at the same time, and to be, uh, purposeful, collected, so to speak , and already be able to devote yourself to another type. Everyone has probably already done their morning joint exercises. And now i will show you the complex. Ahh, how to work the gluteal muscle, because this is the main muscle that is involved in our gait and in order for us to be effective in everyday life, since we sit a lot lately and our muscles turn off from work, and we you need to spend uh 1015 minutes working on the gluteal muscles. We need to work our gluteal muscle in the positions it works in. The first is hip abduction, and the second is the external external rotation and the third is hip extension, lets start with abduction. To do this we need to lie down on the mat. Lets put our hand under our head, immediately do axial extension with the top of our head up, align our spine, and our feet under our pelvis, pull back the side of the pelvis a little , align our sides so that our sides and bottom and top are even, take a few breaths and exhales and tense our abs. We press with the lower leg to the full with the outer part of the thigh , make such a spreader and lift the toe onto ourselves on the upper leg and begin abduction up. At the same time, our pelvis must remain motionless; we do not need to make too big swings, because then our gluteal muscle switches off from work and the lower back takes on the entire load. And the second exercise that we will do is external rotation, we also put our hand in support with the elbow under the shoulder joint , press our palm into the floor and grow on the elbow, and axial extension with the top of our head up, our feet under the buttocks, knees in front, now we align our barrels and from below from above. Our barrel should be the same, but we breathe in steam inhales, exhales and we strain our abs further, what are we going to do . We will abduct our leg , our femur will rotate in the joint and rise up outward, while our pelvis remains motionless in the lower back. Still. For us, movement occurs only with the foot. And the third exercise we will do is hip extension. To do this we need to get on all fours. We place our hands under the shoulder joints. Then we also do axial extension with the top of the head up and it feels like our leg is slipping out of the pelvis on the back there are two air bones. We look straight at the floor. We leave our leg until there is no movement of the lower back, that is, such movements should no longer occur. Start your morning cheerfully and positively with a full charge for the day. Nowadays i know under jokes that it is like snatching. Yes , they will help you to be in good tone to one degree or another in any case, physical activity is the very hormone of happiness that makes you look younger, that allows blood to run through your veins. As they say , golf increases metabolism and so on this is the view sport, which in such conditions allows a person to always be, means to be with nature in development, because in one game you need to cover eight 1012 km. Versatile individuals. Everyone has something to pass on to future generations, my task is to give the child the opportunity to try, and this or that hobby and the choice that she will make, in the end. It will be her choice alone. We have, uh, harvest timothy, and we are happy about this, six grandchildren and we are pleased that they are absorbing the life lessons that we provide them each day. Which gave birth to their people on fridays at the belarusian youth project, interviewers ask bold, unexpected and sometimes very touching questions to famous people, do you want to be in love for the rest of your life . Or are you of the opinion that she lives for 3 years. Why do all children now want to become bloggers . Would you like to adopt another child, thanks to the guys. We learn interesting facts from the biography of a celebrity. He may be telling the truth , but thats why i ll tell you everything now. I am a dream in the golden gelik and thats exactly what happened. So i still have it acquired sincere emotions. Exclusive stories hockey players earn money differently, just like all people in different industries. If you achieve Great Success and become. Well, conditionally there is a top level, yes , then, of course, you earn a lot of money, watch the project 100 questions for adults on our tv channel. Olga, you are a siberian, you moved to belarus around the age of 20, as far as i know, how difficult it was to change the climate and the situation , and well, in siberia there is a lot of snow in winter, and in belarus there is not always snow. Well concerns the snow, indeed, it was probably not quite familiar to me, because since childhood i was already accustomed to getting up on skis in november and skiing until the end of march, when i moved to belarus. And it was unusual for me that we were training on roller skis, and then weve already trained on crosscountry skis, but then you come and run on skis. But on the other hand, how does this happen, its not just us who talked to many athletes from the french and also said that its true. They dont see anything wrong with it, they trained on roles, then they get up on the snow and run and participate in competitions, therefore. It was difficult for me to get used to it, but now im used to it and i dont see it as a difficulty either. The main thing is to go. Eh, a process, so that the training is systematic, so that the process itself does not stop, and so you can get used to everything and find your sides in different options. Which was a nice bonus. Its warm, its warm all year round compared to siberia, and the maximum minus in siberia, you remember, i remember we had qualifying competitions and it was minus 40 in novosibirsk we it was minus 40. Im shocked. Pepper. We will bake it whole and place it next to the vegetables. Well, our vegetables are ready, we send them to bake in the oven until half cooked, lets go. Mash, take the mint , cut it and add the omelette mixture. And i ll do the zucchini, it will be well done. Olga , your career took off after the move and most of your awards came in the summer biathlon. This has something to do with belarus, well, to a certain extent. I mean, of course, yes, because when i arrived, i got married, i had support, apparently his husband, and we trained together, went to training camps, and i probably got just that peace of mind, that fulcrum, yes, when you can have a family, and you can calmly do what you love. You became a mother almost immediately after you moved to belarus. How difficult was it to combine motherhood and a professional career, because many athletes just give up having a family and do so after they finish having children during their performances. And you on well, well, i probably had, actually a little different story. I was a very promising athlete at the new york level and made the national team, but i received overtraining somewhere within a year. I understood that i didnt seem to feel my body. Its hard for me to do the workload. I recovered a year later and got married. We decided to have a child. Yes, it happened like that later, but still, i really like this, my favorite thing. Ive lived this way since childhood. Ive been on fire since childhood. This is the thought that i want to become an olympic champion. It was such a transcendental dream goal, and my husband says, a why not . Lets . Try, here everything you have here is the opportunity e not to go through such a series. Rebounds. You can prepare calmly for the main start. And, in principle, indeed. Now, having received this opportunity, when you are not feverishly trying to get there. You wont get in, you wont get in, when i already got that opportunity, when you approached the main start, and you can show yourself, as they say, in all your glory, and it really all worked out, judging by the awards you won. Im going to fry our zucchini now. Can you please, three at a time . Parmesan cheese grated and chopped into small pieces, goat cheese, okay . Olga and i have already touched a little on the topic of the olympics; you had three of them under your belt. Here. Tell us which one you remember most, and in general, how you evaluate your results. Well, of course, if it talks about how memorable this first olympics was. Because when you have been living this dream for so many years to get to the Olympic Games, to win olympic gold, and you come to the Olympic Games for the first time. Its worth a lot, its such an unforgettable emotion. And indeed you go to the starting line wearing this. I cant even describe it. Eh, in what condition . Yes, in this way, well, finally here your dream has come true. And now there is a race in front of you that will lead you, perhaps fulfill your dream, which has been there for many years. And masha, please stir in some cheese. Yep, omelette mass. Well, our vegetables are ready. Now ill take care of the pepper, peel it and remove the skin from it. And masha, continue to prepare the goat. Olga, all people are different. Everyone has their own temperament, some need to be motivated with a carrot, some with a stick. And you what category do you belong to . Well, to a certain extent, of course, sometimes carrots and sticks are good motivation, but you know, if we take , probably, our sports lifestyle in general, then i can say that, probably, there have not been such moments since childhood. I want something, i dont want it. Yes, there you somehow think, i want to, i dont want to do this. If lets say there is a start, and especially the responsibility of a start, then you dont even think about how you feel somehow there, yes, that is, you need to run and this habit is probably with sports remaining. Yes, when she probably helps with work, because here she doesnt. I can do it there or i cant. That is, there is denmark, right . You need to do this and thats it, and you already take it and do it. That is, i see the goal, i see the obstacles. Well, mash, the time has come to collect our wonderful dishes. Hello today we are analyzing the next breakfast, assessing its usefulness, greetings and taste, i can immediately say that this breakfast will be really very tasty; today on our agenda is clafoutis with vegetables and goat cheese. Ahh, lets say in simple terms, a casserole with vegetables and cheese. And what we have here, zucchini and pumpkin, i basically dont like this combination, because when we stew the pumpkin, when we cut the zucchini, again, we also stew them very much and the glycemic index rises, that is, from good vegetable. They turn into a not very healthy tasty, but not very healthy product and carbohydrates. There are, in principle, no such things that will give us energy here, that there is still a large amount of cheese, like goats cheese, and so there will immediately be a very large the fat content of our dish and the fat content. Its not even very good, because after all, cheese is saturated animal fat, and it creates its own charm, because its really very tasty, but, unfortunately, you cant overdo it during the day. And here its really good, but they added it to make it tastier, that i like the presence of vegetables, as always, i say that the more vegetables, the better, because after all, these are our vitamins. Minerals and fiber are also here. By the way, if its Sea Buckthorn tea, heres Sea Buckthorn tea. I have no questions for him. The main thing is dont add sugar, and everything will be fine. And it is really enriched with vitamins, which are very good, plus a lot of antioxidants, which, for example, will help you in winter. Dont get sick and maintain your immunity. But basically the main dish, i would not recommend it for breakfast. I would always, of course, want to add something more substantial, some kind of side dish, or perhaps not make a casserole of vegetables, but somehow just cut them up for a side dish. Overall easy to do a little different breakfast, if you want. This breakfast obviously wont give you the energy to recharge yourself and you have credit for a working day, then well leave it at the holiday for a weekend breakfast once a month then, please. While its preparing, our clafoutine, and well