Cheerleader Helper Blog

Recipes and exercises to try

Lunch Recipes

Chicken Pita sandwich

2 pre-order skinless/boneless

Chicken breasts

Salt and pepper to taste

1 tbsp. Wine vinegar

1/2 tsp. Chopped chives

1/4 cup nonfat yogurt, plain

1/2 small diced cucumber

2 Pita

Cut chicken into thin slices and place in bowl and sprinkle with salt and pepper. Sprinkle vinegar and chives. In a small bowl, mix together yogurt and cucumber. Split the pitas, making pockets in each 2 tbsp. Yogurt-cucumber sauce.

Place 1/4 if the chicken mixture into each pocket; close the pockets, wrap in a plastic wrap and chill overnight in the fridge cut in a half to serve.

Greek Pasta salad

2 oz. (1 cup) pasta shells

2 tbsp. Italian dressing

1/4 cup feta cheese crumbles

1/8 cup sliced California olives (if you like olives. Some people like me don't, blech)

5 halved cherry tomatoes. (Or yellow tomatoes if you have acid reflux) optional

Left over chicken breast

Cook pasta

Drain and rinse with cold water. Mix in the Italian dressing,feta cheese, optional olives and tomatoes, chicken and put in container

English muffin pizza

1plain bagel

4 tbsp. Pizza sauce

2 oz. Of mozzarella cheese

Cut bagel in half

Spread pizza sauce on each half and sprinkle with cheese

Add toppings and microwave for 1 min.

Turkey Wrap

2 large flour tortillas

1/2 cup ranch dressing

2 tbsp. Barbeque sauce, optional

1/4 head icebergs lettuce, very thinly sliced

1/4 pound pepper jack or Monterey Jack cheese, grated

1/2 ripe avocado, thinly sliced

1/2 cup chopped pitted black olives, optional

1/2 cup red bell chopped peppers also optional

1/4 pound smoked or buffalo-style Turkey, thinly sliced

Handful of optional cherry tomatoes, quartered

Heat tortilla in microwave for 15 seconds (to soften for rolling

Put ranch and the optional barbeque sauce in a small bowl working with one wrap with one wrap at a time. Layer each ingredient on half of the tortilla. Start with a bit of sauce then add the lettuce, optional tomatoes, cheese, avocado, optional olives and peppers. Using as much of each as you like. End with a peace of turkey. Fold in each side of the tortilla and begin rolling the wrap from end with the filling. Tuck I. Filling as you roll.slice each sandwhiching sloths center and put in the fridge overnight

DIY yogurt parfait

1/2 cup low-fat granola (heated or not)

1/4 cup dried cherries, banana, strawberries etc. Any fruit you like.

1/2 any nut

1 vanilla yogurt container

You should know how to make this

Cucumber sandwiches

1 medium cucumber

1/2 cup cider vinegar optional

1 cup water

8 oz. Of cream cheese

1/4 cup mayo optional, most people with acid reflux can't have mayo

1/4 tsp. Garlic powder optional for people with acid reflux

1/4 tsp. Onion salt, optional

1 loaf of sliced bread

Add Worcestershire/paprika/salt as desired

Well you should know how to make the sandwich

Cold Fetttuccine salad

1/2 cup Cooked fettuccine

2 tsp. Chickpeas,rinsed and drained

One handful of halved cherry tomatoes

1 tsp. Chopped fresh parsley

Lemon juice optional

Black pepper optional

Combine the chickpeas, optional onion, tomatoes and parsley

If you can handle spicy and citrus stuff season with the lemon juice and black pepper

And serve with the Fettuccine

Apple Turkey Pita with honey Dijon spread

1/2 whole grain Pita

1 tbsp. Cream cheese, softened

1 tsp. Dijon mustard optional for acid reflux cheerleaders

1 tsp honey

1 piece iceberg lettuce

1 slice Monterey Jack cheese

3 thin slices of Turkey

5 thin Apple slices

Make the sammich

Southwestern Chicken Wrap

1 large flour or corn tortilla

1/2 cup grilled chicken

1/4 cup guacamole

1/2 cup sweet corn

1/4 cup black beans

Add lettuce, optional tomatoes and sour cream

Make the wrap

Exercises

Leg crossovers

Drop kick

Pushups

Punches

Thigh toner

Butt Blaster

Quad Shaper

Calf strengthener

Prisoner Escape

Arrow Crunch

Tunnel Run

Survival swim

Shoulder Chops

Sit-ups with resistance band

Core work

Bridge pose

Exercise to try with friends

Courtney kicks can firm you up

XO jumps can smooth and tone you

Plank Pulses can give you a booty lift