Sunday, April 30, 2017

Crock Pot Chicken Fajitas

Tacos and fajitas are a big hit in the Harker house.  I'm always looking for ways to make extra protein and vegetables that can be used for lunches during the week.  I found this recipe and though I would give it a try during our Sunday afternoon meal prep.

Crock Pot Chicken Fajitas


INGREDIENTS

✒ 3 1/2 pounds of chicken breast
✒ 3 Bell Peppers
✒ 2 Small Onions
✒ 1 cup of Portabella Mushrooms (not pictured)
✒ 2 Limes
✒ 1 can of Diced Tomatoes
✒ 1 TBSP of Minced Garlic
✒ 2 TBSP of Taco Seasoning - I used Flavor God Taco Tuesday
✒ 1/2 cup of Chicken Broth
✒ Tortillas of your choice
✒ Cheeder Cheese
✒ Guacamole

DIRECTIONS

1.  Slice the peppers, onions and mushrooms into thin strips.  Place half of the veggies in the bottom of the crock pot.

2. Place the thawed chicken breasts on top of the veggies.  Season each side with taco seasoning.

3.  Sprinkle top of chicken breast with minced garlic.

4.  Pour can of diced tomatoes on top of chicken breasts.

5.  Place remaining half of the veggies on top of chicken breasts.

6.  Pour chicken broth on top.  Enough to coat the bottom of the crock pot.

7.  Cook on high for 3 hours.

8.  Remove the chicken from the crock pot.  The internal temperature of the chicken should be 165 degrees.  Shred the chicken using two forks.

9.  Return the shredded chicken to the crock pot and mix with the vegetables and broth.

10.  Place the fajita mixture on a tortilla or in a bowl for for those carb conscious people.

11. Garnish with cheese, guacamole or sour cream.

We serve them both ways.  The kids like tortillas and the adults prefer a fajita bowl!  The entire family loved the fajitas.  The recipe made enough to serve four for dinner with leftovers for three lunches this week!

Give the recipe a try and let me know how it turns out by commenting below or sending an e-mail to sueharkerfitness@gmail.com.  I'd love to hear from you!

Enjoy!

Sue


Sunday, April 23, 2017

A Letter to My Younger Self

In my 20's, I thought I knew everything.  In my 30's, I realized I only knew about half of what I thought I knew.  In my 40's, I let go of the need to know it all.  But wouldn't it have been nice to have a heads up about a few things as you were starting your journey as an adult?

As I watch my two oldest daughters (23 and 17) at vulnerable ages where so many things are changing and they're growing into adulthood, I can't help but think about my younger self and wonder what would I share with me now.



Dear Sue,

I know there are times when you don't feel like you're good enough.  Like you should be doing more or have achieved more.  Stop doubting yourself.  You are enough.  You are stronger than you can imagine.

You may not feel confident, but the truth is...you have more confidence than most.  Find your voice early and don't be afraid to use it.  Your opinion matters.  Be an active participant in decisions involving your life.

That boy who stole your heart, but also drives you crazy...he's a keeper.  Marriage is not all rainbows and fairytales, but it will not take you long to figure that out.  There will be many ups and downs along the way, but together you can do anything.  Be open and honest about your feelings and the downs won't be so long.  Even though the demands of raising kids and work are many, make time for each other.

I know you felt like school wasn't for you.  You need to know that just because you don't have a college degree, it doesn't mean you can't excel in a career.  Find something that you love and work hard.  You'll be surprised how much you can achieve.

You will have three bright and beautiful daughters.  The experience of motherhood is truly like having your heart walking around outside of your body.  Your love for them will be fierce.  You will guide them to have strong morals and faith.  They will amaze you everyday.  You will have moments of mommy guilt.  Just know, everyone does and it's okay.

You will feel like there's always something else you should be doing.  Sometimes it's okay to slow down.  So the laundry's piled up or the dishes need to be washed.  Take the time to relax.  Read your favorite book, play a game with the kids, take a walk, watch a beautiful sunset.  All those other things you feel like you should be doing will be there when you're finished.

As you're raising your family and building your career, don't forget to take care of you.  You have a tendency to put your needs on the back burner.  I promise you...if you take care of yourself first, you will be better for them.  Stress will take a toll on your health.  Learn how to manage it early.

Be grateful for all the blessings in your life.  Don't hold grudges.  Realize that most people are doing the best they can in their circumstances.

Most of all...love more...smile more...laugh more...and don't take yourself so seriously.  You're actually pretty funny when you let your guard down!

"In the end, only three things matter...how much you loved, how gently you lived, and how gracefully you let go of things not meant for you." - Buddha

Love,

Your much wiser 47 year old self!




Tuesday, April 11, 2017

Is Stress Hurting Your Health?

Stress comes in many shapes and sizes.  It can be related to short term frustration like trying to get the kids out of the house on time; to a major life event like divorce or loss of a family member. According to www.health.com, 70% of doctor visits and 80% of serious illnesses may be exacerbated or linked to stress.  What???  Those numbers are huge!  The reality is...chronic stress is causing health issues that will shorten our life span and rob us of joy.  We need to figure out how to get this under control.


For many years I failed miserably at managing my stress level.  This was a large factor in the weight gain and declining health I experienced.  Through my own journey, I discovered ways to effectively handle stress.  Before we get to those, let's talk about how stress effects your health.

1.  The adrenaline rush you get when you're scared or in danger is referred to as the "Fight or Flight Response."  This results in the release of the stress hormone Cortisol.

2.  Cortisol released in the body at the time of stress causes cravings for sugar and fat; and can raise blood sugar levels.

3.  Cortisol may increase the amount of fat tissue your body holds onto and enlarge the size of fat cells, especially around your mid-section.

4.  Stress can cause insomnia, tension headaches, migraines, hair loss, high blood pressure, back pain and an increased risk of stroke.

5.  Too much of the stress hormone Cortisol can interfere with the brains ability to form new memories.

6.  Stress can lead to digestive issues.  Heartburn, stomach cramping and diarrhea can all be caused by or worsened by stress.

7.  Skin breakouts and psoriasis can be triggered by stress.

8.  Chronic stress and traumatic events can cause your cells to age faster.

9.  Your immune system is less likely to fight off a cold during times of stress.

10.  Stress reduces productivity at work and is linked to depression.

It's not realistic to think that we can remove all of the stressors from our lives.  But we can manage stress in a way that will help us lead happy and fulfilling lives.  Here's a few things to try:


1.  Just 10 minutes a day of mindful relaxation like deep breathing or meditation can ease muscle tension.  If you don't know how to meditate, a simple Google search will pull up guided meditations for beginners.  This is a great starting point.  It will be hard at first, but commit to it for a week and see how you feel.

2.  Massage can help relax tight muscles in your neck and upper back.

3.  Progressive muscle relaxation is an anti-insomnia technique.  Beginning at your toes, tighten the muscles in that area, hold for 5 seconds, then release; continue with each muscle group, going up the length of your body.  Breath calmly throughout the exercise.  By the time you make it to the top of your head, you'll be relaxed and ready to drift off to sleep.

4.  Exercise!  Exercise releases endorphins designed to relieve stress and enhance pleasure.  I don't know about you, but I always feel better after a good workout!  If you can't jump into a full workout at the moment, step away from your desk and take a walk.

5.  Laughter!  Put on your favorite comedy or have a great laugh with friends.  Laughter hikes your body's natural disease-fighting cells and relieves stress.

6.  Maintain a healthy diet.  Diving into a bag of potato chips, chocolate or a bottle of wine will not make you feel better!

7.  Don't stretch yourself too thin.  It's okay to say "no" if a request doesn't align with your priorities.

8.  Live in the moment.  Worrying about something that happened yesterday or that may happen in the future robs you of joy.  Focus on today!

9.  Gratitude!  Start your day with gratitude by writing three things you're grateful for in a journal.  You'll be surprised how this small act will help get your mind right for the day.

10.  Stay positive!  It's hard to be stressed when you have a positive outlook.

11.  Get outside.  Find your "Happy Place."  For me its the beach.  As soon as I walk over the dune and see the white sand and horizon I can feel the tension releasing from my muscles. If you can't get outside, visualize this spot.  My favorite place is a spot in The Keys we've been visiting for 20 years.  I can pull this image up in my mind and visualize how I feel sitting by the pool with a good book and rum runner in my hand.



Like I said; stress is going to be a part of our lives.  It's not realistic to think we can take off to a deserted island and lay in a hammock sipping from a coconut all day.  At some point the bills will need to be paid, kids will need to be fed, your job will call looking for you.  If you apply these techniques to your day to day life, stress will not be as frequent of a visitor, and when it does show up, it won't stick around as long!

I hope these tips give you a new perspective on handling stress in your life.  If you found value from this, I'd love to hear from you.  Leave me a comment or send an email to sueharkerfitness@gmail.com.

Sue







Tuesday, March 28, 2017

How to Get Your Family and Friends to Support Your Healthy Lifestyle

Have you ever decided it was time to make a positive change in your life and been met with resistance from the people closest to you?  The people that you expected to support this new you?  I think we've all been there at one time or another.  Usually by the time we're ready to make a change we have a long list of poor behaviors that need to be addressed.

Things like over eating, having too many cocktails, being a couch potato or engaging in negative self talk.  As we work to improve our situation, we sometimes forget the people closest to us are right there with us engaging in those same behaviors.  They may not be as excited about making a change as we are.


Here are a few tips to get your family and friends on board with your new lifestyle:

✒ Include them in the process and ask them to join you.  Exercise and meal planning can be fun! 

✒ If they aren't ready to join you, ask them for their support and encouragement.  Let's face it; they are not always going to be on board with committing to the same lifestyle changes.  That's okay.  Ask them to support you on your journey because it's important to you.

✒ Be the example.  So often these types of changes are short lived.  You know what I'm talking about.  How many times have you committed to an exercise program and eating health just to quit a few days later?  Show them that you are committed to this new lifestyle.  They will be more supportive when they realize you are serious about this change.

✒ Don't let anyone sway you from your goals.  This is your journey and your commitment to yourself.  Set your boundaries.

✒ Get comfortable with social situations.  Your family and friends want to know that just because your being healthy it doesn't mean you will miss social gatherings.  Celebrations are centered round food.  Bring a healthy dish to share if you're concerned about what you'll eat.  Remember...people want to feed you.  It's okay to say no if the food doesn't fit into your plan.  Just be polite.  Based on my experience you may have to say "No" a few times, but they will eventually get it.

I've been very lucky with my support system.  My husband and kids were on board every step of the way.  The hardest thing for me was realizing I could enjoy our standing Friday night date at our favorite restaurant without blowing my commitment.  I've adjusted what I order on the menu and will have club soda instead of wine if I'm making the choice to be alcohol free.  If I'm having a cocktail, I'll order wine and water it down with club soda.  I'm making it work my way!


I hope these tips help.  If you still don't feel like your getting the support and encouragement you need, try one of my accountability groups.  They are full of like minded women all on their own journey to their happiest healthiest self.  There will be no lack of support here!

If you found value in this, I'd love to hear it!  Send me an e-mail to sueharkerfitness@gmail.com.

Here's to your healthy lifestyle,

Sue




Saturday, March 25, 2017

Unicorn Bark

As we've raised our kids, dessert was not a standard everyday occurrence in our house.  It was always viewed as a celebration or reserved for a special occasion.  We've experienced; the more kids you have, the standard for the youngest looks much different than the standard for the older siblings.  Especially when there is a spread in age.  Our girls are 22, 17 and 9!  Our youngest, Josie has quite a sweet tooth.  The decision to finish her dinner usually depends on dessert being offered afterwards.

When we noticed the ice cream habit getting out of control we decided to look for ways to offer a treat that wasn't full of sugar and something that we could feel good about her eating; even if it is every night for dessert.

I came across this recipe and decided we needed to give it a try.


INGREDIENTS

♦  Parchment paper
♦  2 1/2 cups reduced-fat (2%) plain yogurt, divided use.  I made the mistake of using Greek Yogurt instead of reduced fat plain yogurt.  The taste is a little bitter because of the Greek Yogurt.  I'll use plain yogurt next time.
♦  3 scoops Vanilla Shakeology, divided use
♦  4 1/2 tsp. honey, divided use
♦  1/2 cup cut strawberries
♦  1/2 cup fresh blueberries
♦  1/2 cup cut pineapple
♦  1/4 cup unsweetened shredded coconut


INSTRUCTIONS

1.  Line 13 x 9-inch pan with parchment paper.  Set aside.

2.  Place 3/4 cup yogurt, 1 scoop Shakeology, 1 1/2 tsp. honey, and strawberries in blender; cover; blend until smooth. Place in a medium bowl.  Set aside.

3.  Place 3/4 cup yogurt, 1 scoop Shakeology, 1 1/2 tsp. honey, and blueberries in blender; cover; blend until smooth. Place in a medium bowl.  Set aside.

4.  Place 3/4 cup yogurt, 1 scoop Shakeology, 1 1/2 tsp. honey, and pineapple in blender; cover; blend until smooth. Place in a medium bowl.  Set aside.

5.  Place large dollops of strawberry mixture randomly around prepared baking sheet.  Repeat with blueberry and pineapple mixtures, making sure dollops are touching.

6.  Gently cut through yogurt mixtures with a knife in a circular motion to create marbling.

7.  Sprinkle top with coconut.  Cover with plastic wrap.

8.  Freeze for 2 hours, or until firm.

9.  Cut (or break) into bite-sized pieces; serve immediately, or freeze until ready to enjoy.



Josie had a great time making the Unicorn Bark and is enjoying this healthy treat after dinner instead of ice cream!  Thats a win!


Give it a try and see if your kids love it!  Let me know what you think by sending a message to sueharkerfitness@gmail.com.

Happy Saturday!

Sue





Sunday, March 19, 2017

Simple Frittata

I know some families have a hard time embracing leftovers.  In the Harker house, we plan our meals for the week and Thursday is typically leftover night.  That doesn't mean we have the same meal as earlier in the week.  It means the components of the meal are repurposed into something a little different.  Like roasted chicken from Tuesday night may become a cobb salad with chicken on Thursday night.

In this case, we needed a meatless meal for Friday during Lent.  The asparagus and tomato side dish from earlier in the week became a Simple Frittata.


INGREDIENTS

12 whole eggs
1 1/2 cup leftover veggies or your choice of filling
Cooking Spray

DIRECTIONS

Pre heat oven to 375 degrees.  Whisk eggs in a large bowl.  Add veggies and mix together.  Spray skillet with cooking spray (make sure your skillet has a metal handle that can be placed in the oven).  Pour mixture into the skillet.  Cook for 30 - 35 minutes or until egg mixture is firm to the touch.

Transfer the frittata to a plate or cutting board.  Cut into 6 servings.

I place the leftover frittata in sandwich bags and warm them in the microwave for a quick breakfast or lunch during the week.

This is one of my favorite ways to clean out the leftovers on the weekend.  The variations are endless.  A few of my favorite frittata creations:

➤  Philly Cheese Steak Frittata (mozzarella cheese, peppers, mushrooms, onions and roast beef)
➤  Taco Frittata (cheedar cheese, tomato, onion and taco meat topped with guacamole)
➤  Caprese Frittata (mozzarella cheese, tomato and basil)
➤  Spinach Frittata (spinach, mushrooms, onions and bacon)

If you try it, let me know how it turns out!

Enjoy!

Sue
sueharkerfitness@gmail.com

Thursday, March 16, 2017

A day in the life of a Beachbody Coach

When I think back to the woman that was stuck in her reality just seven short months ago it seems like a different lifetime.  I was giving everything I had to the people I love and my job, with very little left over for me.  I was uncomfortable in my clothes and refused to purchase a larger size because that was admitting defeat.

I was asked to join a challenge group revolving around a new workout program called Country Heat.  I'd already purchased the program, because I was a fan of Beachbody.  I wasn't good at remaining consistent and seeing the programs through.  I decided to go all in with the workout, improved nutrition through Shakeology and the accountability group.

From day one...something clicked.  I found the consistency I'd been missing for so many years.  The Shakeology gave me energy and curbed my cravings as I worked to get my nutrition in check.  Country Heat was the perfect program to get my 30 pound overweight body moving without hurting myself.  The number on the scale started to move and I began feeling so much better!


I quickly decided I wanted to pay this forward and become a Beachbody Coach.  I now help other women begin their journey to their healthiest, happiest selves while continuing my own journey.  I've lost 20+ pounds and found a new purpose for my life.   So...what does a day in the life of a Beachbody Coach look like?  Here's a typical day for me...

4:30am  Alarm goes off.  I snooze twice...not once, not three times, but twice.

5:00am  Dressed and ready to workout in my living room using Beachbody on Demand.

5:30am  I spend 30 - 45 minutes inviting to my Challenge Groups, checking in with my current groups and preparing posts to share about my journey.

6:15am  Get ready for work.  Pack a healthy lunch and snacks for the day.

7:30am  Prepare my Shakeology and head out the door to work.  Listen to personal development on the way because you can't fill others from an empty cup!

8:30am - 5:30pm  Handle whatever the day throws at me.  As the Vice President of Property Management for a busy commercial real estate company, I've always referred to my job as a "professional problem solver."  You never know what the fire drill will be for the day, but you always have to be ready to tackle it!

Noon  Check in with the ladies in my Challenge Group and respond to messages while eating lunch.

6:00pm - 9:00pm  Dinner and family time.

9:00pm  Last Challenge Group check in of the day, reading and lights out by 10:00!

Do I make sacrifices to be a Beachbody Coach?  Sure...I sacrifice 30 minutes of sleep in the morning to make sure I have enough time for a workout and business activities.  I can't tell you the last time I watched TV.  I used to love Grey's Anatomy.  That time is now spent focusing on my Beachbody business.

Do the rewards out weigh the sacrifices?  Absolutely...My time is spent intentionally now.  I'm more productive in all areas of my life.  The messages I receive from women changing their lives because I've introduced them to the Beachbody system (workout, nutrition and accountability) truly fills my heart.

How about the residual income?  Yes, I have a great job that pays me well.  However, as a single income family with three daughters at different stages in their lives (wedding, planning for college, dance tuition), and a house that was built in the 70's, there never seems to be enough for the extras.  Beachbody has afforded me the opportunity to pay for my daughters nine day trip to Canada over the summer without figuring out how to squeeze those funds out of our regular budget.


As a Beachbody Coach I'm building a business in the pockets of time available in my day.  I'm more fulfilled and happier as a result.  What a blessing it's been to turn my passion into a paycheck!  I'm building a team of coaches looking for something more.  More purpose...more income...more freedom...

If this sounds like you, reach out to me and let's do this together.  The rewards are there for the taking!

Living my purpose,

Sue
sueharkerfitness@gmail.com