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

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!

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