Author: Lightning Strike Self Defense

Documents, Lunch & Supper

Lunch & Supper – Jan 24 -30 2016

Lightning Strike Self Defense

Hello Everyone,

Can’t believe I’m saying this but you can make meatballs without meat!!

I am trying to wrap my head around a recipe on Nutrition Wow and I still can’t believe that it’s really really good and easy enough to make.  Try it.

Nutrition Wow’s Lentil Meatballs

LENTIL MEATBALLS

Lentil Meatballs

Servings: 4

Ingredients

  • 1 Tablespoon olive oil
  • 3 cloves minced garlic
  • 1/4 teaspoon crushed red pepper flakes
  • 8-ounce package sliced mushrooms (preferably vitamin-D enhanced variety)
  • 8 cups pre-cleaned baby spinach, 2 cups for meatballs and 6 cups for pasta
  • Sea salt and black pepper, to taste
  • 1/2 cup rolled oats
  • 1 can (15 ounces) lentils, drained and rinsed
  • 2 Tablespoons ground flaxseed
  • Cooking spray
  • 6 ounces uncooked quinoa pasta, cooked
  • 2 cups jarred marinara sauce, warmed

Directions

  1. Preheat oven to 400 degrees F.
  2. In hot skillet, sauté oil, garlic, crushed red pepper, mushrooms and 2 cups of spinach for about 6 minutes or until most of the water is released from the mushrooms and spinach. Season with salt & pepper.
  3. Blot mixture dry with a paper towel.
  4. In food processor, pulse rolled oats until they are a course flour consistency. Set aside.
  5. In food processor (no need to wash the bowl from remaining oat dust), pulse cooked mushroom-spinach mixture with a 1/2 can of lentils. Note: Mixture should have texture, do not puree smooth.
  6. Stir in flaxseeds and the remaining lentils. Add oats gradually until mixture holds together into a dough.
  7. Shape dough into 24 Tablespoon-size meatballs, place on baking sheet, mist with cooking spray and bake for 15-20 minutes, until browned.
  8. Serve meatballs on cooked pasta tossed with warm marinara and remaining baby spinach.
Documents, Fitness Challenge Weekly

Terrible Tuesday – The Wall Jan 26 2016

Lightning Strike Self Defense

Hello Everyone,

So I was looking at one of the old school workouts my trainer gave me way back when.

You aren’t allowed to stop until the end, if you can’t continue – take an extra 30 sec and start the section again.

Good luck! 4 rounds

2- pull ups – 4 burpees – 8 push ups – 16 squats – 32 lunges – 64 leg levers :30 secs rest

4- pull ups – 8 burpees – 16 push ups – 32 squats – 64 lunges – 128 flutter kicks : 30 sec rest

8 – pull ups – 16 burpees – 32 push ups – 64 squats – 128 lunges – 256 toe-touches :30 sec rest

16 pull ups – 32 burpees – 64 push ups – 128 squats – 256 lunges –

Rest!

1h45min

 

 

Documents, Fitness Challenge Weekly

Workout of the Week – Jan 24th – 30th

Lightning Strike Self Defense

Hello Everyone,

I started off my week with my back so I decided I would share with you that workout.

Warm up:

Skipping and bike for 15 minutes – heart rate higher

Workout Main:

1.        Bent-over row – Close Grip 12/15/8

Bent-over row – Wide Grip 12/15/8

Standing Shoulder Press 12/15/8

2.       Chin ups – hold 10 sec x 3

Pull ups w/15lbs-25lbs  12/10/8

Lateral Raise 12/15/8

3.       Seated Row 12/15/8

Single arm Lawn Mower 12/15/8

Frontal Raise 12/15/8

Cool Down:

4.      Back extensions

Ab exercise of your choice

Stretch…

Time it should take with 35sec rest between trisets -1h23min.

 

 

 

 

Documents, Lunch & Supper

Lunch & Supper Jan 17th – 23 2016

Lightning Strike Self Defense

Hello Everyone,

This is a great recipe modification from Nutrition Wow and Health.com

  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: Makes 4 servings (serving size: 1 1/2 cups slaw and 4 ounces chicken)

Nutritional Information

Calories per serving: 309
Fat per serving: 17g
Saturated fat per serving: 3.2g
Monounsaturated fat per serving: 10.2g
Polyunsaturated fat per serving: 2g
Protein per serving: 31g
Carbohydrates per serving: 10g
Fiber per serving: 4g
Cholesterol per serving: 80mg
Iron per serving: 2mg
Sodium per serving: 409mg
Calcium per serving: 141mg
  • 4 (8-ounce) boneless, skinless chicken breast halves
  • 3/4 teaspoon kosher salt, divided
  • 4 broccoli stems
  • 2 tablespoons olive oil
  • 1 1/2 tablespoons fresh lemon juice
  • 1/2 teaspoon freshly ground black pepper
  • 5 cups thinly sliced Brussels sprouts (from 12 medium)
  • 3 celery stalks, thinly sliced
  • 1/2 cup toasted hazelnuts (I didn’t add any because nut allergies – instead fruit)
  • 1/4 cup fresh flat-leaf parsley, coarsely chopped
  • 1 ounce Parmesan cheese, coarsely grated

 

Preparation

  1. Cook or Steam chicken with salt in a small saucepan and cover with water; bring to a boil. Immediately remove from heat, cover, and let stand 15 minutes. Drain chicken and run under cold water. Cool completely; set aside. Shred chicken into strips or into bite-size pieces; reserve.

2. Meanwhile, use a vegetable peeler to remove outer layer of broccoli stems; discard. Continue peeling stems into long strips. In a large bowl, whisk together oil, lemon juice, and teaspoon each salt and pepper. Add broccoli strips, Brussels sprouts, celery, hazelnuts or fruit, parsley, and reserved chicken to bowl with dressing; toss. Divide among 4 shallow bowls. Top with cheese.

Notes:

Broccoli and Brussels sprouts are loaded with cancer-preventing phytonutrients. This recipe also packs potassium, which helps keep your blood pressure down.

Breakfast, Documents

Breakfast of the Week Jan 17th – 23 2016

Lightning Strike Self Defense

Hello Everyone,

This week I had a cold front come in and I felt like I needed to warm myself up. What better way to do that then to have some good old fashion Oatmeal.

I took this recipe from Mr. Breakfast and it was simple but very tasty. Please comment and let me know what changes you make to it during a cold day!

Baked Apple Oatmeal

  • 3 cups rolled oats (quick or old-fashioned)
  • 2 cups chopped apples
  • 2 cups milk
  • 1/2 cup brown sugar
  • 1/4 cup melted butter
  • 1/3 cup applesauce
  • 1 large egg – beaten
  • 1 and 1/2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 3/4 teaspoon salt

Prepare a baking dish with a light coating of cooking spray.

Preheat oven to 350 degrees. I found that if you had it at 400 it burnt.

In a large bowl, combine the oats, baking powder, salt and cinnamon.

In a seperate bowl, mix together milk, egg, applesauce, butter, and brown sugar.

Stir the liquid ingredients into the dry and pour into prepared dish.

Bake for 20-25 minutes.

Stir the oatmeal, fold in the chopped apple and bake 20 more minutes until top is lightly browned.

Spoon into serving bowls and serve with milk and a little extra brown sugar.

You can replace the apples with equal an equal amount of blueberries or other fruit.