Monday Meals: Pepper Steak Stir Fry

I love stir fry. Seriously, it’s simple, quick, and versatile. This is one I whipped up last week.

JIASFBlog-MM-PepperSteakStirfry.jpg

Pepper Steak Stir Fry

Ingredients

  • 1 – medium-sized skirt or flank steak
  • Teriyaki sauce
  • Ginger (ground or fresh, I used fresh)
  • Coarse ground black pepper
  • Garlic (1 clove fresh or garlic powder, I used fresh garlic)
  • Olive oil or coconut oil (I used olive oil, about 1 tbsp.)
  • 2 tablespoons water
  • Low-sodium soy sauce or Bragg’s Liquid Aminos
  • 2 bags frozen stir fry vegetables

I like to marinade my meat before I start the stir fry to let the flavor really soak in.

  1. 1 hour before cook time; place steak into airtight container, season with minced garlic clove, grated ginger, and black pepper. Pour 2-4 tablespoons teriyaki sauce over seasoned steak, and seal with lid. Place in refrigerator for about an hour.
  2. At cook time: remove steak from refrigerator, place in a warm skillet pour marinade mixture over steak, and sear on each side for about 5 minutes. Remove from skillet and place on cutting board to rest.
  3. Drizzle olive oil in pan. (One circle around the pan should do it.) Pour vegetables into skillet, add water, and let steam for 2 minutes.
  4. Add soy sauce, teriyaki sauce and more ginger. (I swirled the soy sauce bottle around the pan once as well as the teriyaki sauce.)
  5. Stir vegetables to coat with seasonings.
  6. While the vegetables are steaming for about 3 more minutes, slice the steak into thin strips. The meat should be at a medium-rare to medium. Cross cut the steak strips to make “cubes”. Toss into pan with vegetables.
  7. Stir steak and vegetables together until steak is browned on all sides.
  8. Serve immediately.

Options: Serve over brown rice (as shown in picture), over rice noodles, quinoa pasta or over mashed sweet potatoes. It’s pretty awesome by itself too!

Please let me know if you try this quick and easy meal, what you think of it, and if you made any changes to it.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reduce Heat…

Reduce Heat

 

Many conversations in my house this week have revolved around the topic of anger and intense emotional states as well as actions taken during that kind of emotion. We’ve talked about how we feel, things that happened to cause anger and intense emotion, what should have been done, what could have been done, etc.  One of these such conversations happened while I was cooking one of dinners this week, and the mantra was manifested in our house.

Reduce heat and simmer. 

It’s the simple idea of cooling down before you irrationally do something or say something that could be harmful to you, the person involved, even affecting people you may not realize that could be affected.  We’ve all heard it before in many ways (think before you speak sound familiar?), but this was one of those moments that just made it click, you know? 

We’re all human. To feel is human. To get angry is human. To get emotional is human. That’s the joy of being human. But the GRACE of being human is to recognize that you can change everything by

Reducing heat and simmering

Emotions can cloud words and actions. Speaking and acting in that intense state won’t convey what you really want to convey. Let peace settle in before you react. 

Reduce heat and simmer.

On a physical sense, being angry and intense just stresses your body out. Your body uses all your energy feeling so much that it’s totally drained for any positive action, except maybe sleep. Not to mention potential digestive issues and headaches you can be prone to with prolonged emotional intensity. You can’t be the best you can be holding all of that it…so, let it go, release it, or as in the house of the Jock in a Skirt…

Reduce heat and simmer.

Paleo Bird In A Nest

I’m not sure if this is the actual name of the recipe, but I’ve seen it floating around Facebook and different Paleo sites, so I decided to give it a shot.

Paleo Bird in a Nest with Black Beans

Paleo Bird in a Nest with Black Beans

It’s a really easy recipe. Here’s what you need:

Ingredients

  • 1 large avocado
  • 1 large egg
  • Black or cayenne pepper
  • Kosher salt
  • Cheddar cheese (optional)
  • Tabasco (optional)
  • 1 cup black beans, cooked
  • 1 tbsp plain greek yogurt

Directions

  1. Preheat oven to 180° (I actually did 225°)
  2. Slice avocado into two. Remove pit. With a spoon, hull out more avocado where the pit was.
  3. Crack egg into hole.
  4. Sprinkle your choice of pepper and Kosher salt over the top of the egg and avo. Sprinkle cheese as well.
  5. Bake for at least 20 minutes or until egg is at desired cooked stage. Heat black beans while the bird in the nest is cooking.
  6. Place on plate. Serve black beans on the side. Add greek yogurt on top of beans. Sprinkle Tabasco over everything.
  7. Serve while everything is still warm.

I hope you give this a try! Enjoy it!! I found it very filling, yet light as well. 😀

Success Saturday: Jenna F.

Jenna and I have been friends through a virtual running moms group (RMM) for quite a while now. I’ve seen her overcome many obstacles and come out stronger and healthier! You can check out her beginner blog here as well.  snglmomiotr11.tumblr.com
photo (1)
1. Why did you decide to lose weight/change your lifestyle? (Any and all reasons)
        My number one reason was to help me through my separation then my divorce from my ex-husband. That reason changed into making sure I was one of those Mom’s who played on the w/ their kid growing up instead of staying on the sidelines. Now my reasons for continuing is to reach the goals I have set for myself.
2. What exercise did you do? (List everything)
      1) Running- when I started I followed training plans. I lost my mojo for a good little while. I’m slowly getting it back.
       2) elliptical- this is my go-to machine when I have a chance
       3) hiking- I do this w/ my son. He loves it and I love that I get to spend uninterrupted time with him.
       4) t25- this is a beach body program and totally ideal for the time constraints I have on my daily life.
3. How did you change your eating?
      My eating has been the hardest part to change. I cut out fast-food and started bringing about %90 of my meals from home. And when I do have to eat fast-food. I do grilled chicken, only have the bun and no fries. I also make sure I have a shakeology shake daily at some point in the day.
4. Did you use any nutritional supplements?
     The only few things I add as far as supplements go is a B-complex and Potassium pill daily. Like I said I have my Shakeology shake daily, and that has all of my nutrients I need daily so I don’t bother w/ a daily vitamin pill.
5. Did you have support? (Group, friend, online community, etc.)
      I have a few ppl that I work with that have  helped them want to be better as well. Bc they see me everyday so they know the hard work that I put into being the best version of myself that I can.
      I have my online support from RMM. I’ve known these ladies for at least 5yrs. The group has changed, I’ve still got support from ladies who areno longer in the group. Their support has meant the world to me. There’s a few that I consider my sole-sisters for life.
     I have my family who push me to my limits. They have stood me through everything.
    Lastly, my son. Those two words mean everything to me. They continue to push me to push beyond my limits. He has no clue as to how much he’s changed me for the better, and I don’t know if he ever will. But I will always strive to be the best Mommy I can be for him.
photo (2)
6. What do you feel is the top thing you’ve gotten out of your journey?
     My confidence back. My marriage was filled w/ domestic abuse (verbal and then physical towards the end), and with that I lost my confidence as a woman. Loosing the weight and just feeling better about myself (I still have “Debbie- downer” days. But instead of turning to food, I choose to get a good sweat in).
7. What is your next goal?
   My next major goal (I always have a ton of small stepping stone goals to get me to my major goal at the end) is to loose 39lbs in the next year. That’ll make it 100lbs that I have lost.
photo

Are You A Success?

Have you had an amazing fitness journey? Are you still on your journey (as I believe, we are always on our journey)? Would you like some support, some encouragement, some celebration??? Share your story with me, and I will happily feature your success on my Success Saturdays.

I don’t care how you’ve done it, as long as it is healthy and good for you!!! If you’re interested in being featured, please email me @ jockinaskirt@gmail.com so I can send you my Success Questionnaire and get you scheduled for a feature.

Let’s celebrate our victories!

 

SUCCESS_by_the_chosen_pessimist

Success Saturday: Jennifer T.

Jennifer and I have been online friends for almost 6 years now. I’ve seen her try everything she could to keep her weigh under control. She finally found the combination that’s worked for her. She has pushed through several family losses and continues to be a force in her own life. I am so proud of her 50 pound and 42 inch loss!!!

Fitness + Nutrition + Support + Success!

Fitness + Nutrition + Support + Success!

 

1. Why did you decide to lose weight/change your lifestyle? (Any and all reasons)

I wanted to be healthier and set a good example for my friends and family.

2. What exercise did you do? (List everything)

Les Mills Combat program through Beachbody

3. How did you change your eating?

I changed from low carb to clean eating. I cut out artificial sweeteners and replace one meal a day with Shakeology.

4. Did you use any nutritional supplements?

Shakeology

5. Did you have support? (Group, friend, online community, etc.)

I have the support of friends, family, my Beachbody coach and accountability groups.

6. What do you feel is the top thing you have gotten out of your journey?

I feel a lot better and have more energy.

7. What is your next goal?

To lose the last 10 pounds by my birthday September 7th.

Success Saturday: Mason B.

Mason is the husband of one on my online running mom friends. Together, they joined my Insanity challenge group in May. Throughout the last 9 weeks, I’ve seen Mason blow this challenge out of the water with his main driving force keeping him inspired, his family.  I hope you are inspired by his story as I’ve been to see it unfold.
before and after Insanity
1. Why did you decide to lose weight/change your lifestyle? (Any and all reasons)
  • I let myself go after having open heart surgery back in December 2009 to repair a failed aortic valve and a massive aortic aneurysm. I ended up having to get an artificial aortic root and a mechanical valve. Prior to this, I was traveling to several states competing in 100 mile ultra-endurance mountain bike races. When you compete at that level, you are CONSTANTLY training and eating thousands of calories a day. When you get sidelined and can’t exercise as hard, your body still thinks it needs all the calories you used to give it. 3 years and 30+ pounds later, I was sick of the excuses. My oldest son was 4 and my twins were 2 months old when I had my surgery. They are 8 and 3 now. I am 46 and they need me to be around and to be an active part of their lives. So I decided to challenge myself to take my fitness level up a few notches and keep it there. Insanity helped me accomplish that goal and gave me a great platform to continue training for a better life.
2. What exercise did you do? (List everything)
  • Primarily Insanity. I also did some good mountain bike rides and the occasional run/ walk on the treadmill.
 3. How did you change your eating?
  • I followed the Insanity meal plan as close as I could. Eating 5 small, healthier meals a day instead of 3 larger meals. I also cut out all fast-food and only drank water, coffee, no calorie sports drinks, or milk.
4. Did you use any nutritional supplements?
  • I took a men’s multi-vitamin formulated for heart health, and drank protein powder after my workouts. Unfortunately, I cannot drink certain supplements because of the high level of vitamin K. Vitamin K is what the body uses to aid in clotting blood in case of injury. I am on “blood thinners” to keep me from clotting so the mechanical valve stays smooth and clot free.
5. Did you have support? (Group, friend, online community, etc.)
  • I had plenty of support! My wife was my #1 inspiration, doing the Insanity program with me and helping me eat better. I also had online support from Carin Schaab on Facebook, used MyFitnessPal to keep record of my meals, and lots of self-discipline.
6. What do you feel is the top thing you’ve gotten out of your journey?
  • I feel great about myself again, and am not afraid to take my shirt off at the beach! I know this is exactly what I need to do to be able to be active with my children for as long as I can.
7. What is your next goal?
  • My next goal is to shed the remaining 8lbs to get to my goal weight of 180lbs. I am incorporating some light weight lifting to get lean definition, and will continue with Insanity and possibly T25.