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Healthy recipes, simple workout to shape up for summer

by WHAS11 editors

WHAS11.com

Posted on April 9, 2013 at 10:49 AM

Precontest recipe:

Female portioned contest recipe: 

Red Yam Pancakes

3oz cooked, peeled red garnet yam
4 egg whites
Cinnamon or pumpkin spice
2 packets Truvia
6 halved walnuts

Puree yam, whites, cinnamon and/or spice and Truvia together. Mix in walnuts to mixture, spray organic canola oil spray into skillet, cook pancake like batter at medium heat. Cook till both sides are brown and correct texture.  Finish with Walden Farms Sugar-free syrup from diabetic section at Kroger Pharmacy.

 
Off-season ‘healthy recipe’ for general public:

Pesto Chicken Pizza


6 oz Simple Truth or Harvestland boneless, skinless chicken breast
¼ tsp salt
¼ tsp pepper
Pinch of paprika
Organic olive oil cooking spray
Whole wheat tortilla
3 TBS pesto
¼ cup broccoli florets
¼ cup sundried tomato thin sliced
½ cup asparagus cut into ½” pieces
½ cup aged white cheddar

Cut chicken into ½ inch strips then season with salt, paprika & pepper and cook on medium heat in skillet sprayed with organic canola oil until lightly browned on both sides.  Set aside.  Preheat oven to 400.  Lightly coat a baking sheet with spray and place the tortilla shell on the tray.  Spread the pesto base evenly around the shell leaving outside inch free for the crust.  Combine all the other ingredients (including chicken) except for the cheese in a mixing bowl and toss until mixed together.  Spread evenly covering the pesto.  Top with cheese and bake until cheese is melted and shell is lightly toasted (about 10 min.)  Serves 1 large or 2 small portions.

Here's a workout you can do at home or even at the park:

Warmup- 1 min jog in place

Total Body Circuit:
1. Body weight squats: 8-10 reps
2. Pushups: 8-10 reps
3. Forward lunges: 8-10 per leg
4. Dips off of a chair or park bench: 12-15 reps 5. Burpees: 4-6 reps Begin in a standing position.
Drop into a squat position with your hands on the ground.
Then extend your feet back in one quick motion to assume the front plank position.
Return to the squat position in one quick motion.
Return to standing position. (repeat)
5. Planks: hold 20-40 seconds

Repeat this circuit 1-4 times depending on your fitness level, with a 902 second rest between circuits.

For more information on the diet, you can reach Stavan Bhatt at 502-451-7720.
For more information on an exercise program, you can reach Brian Brooks at Fitness Factory, 502-456-1577
 

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