The Empire Update: Week of 1/25

Steak Bites with Sweet Potatoes & Peppers

This week we have a one skillet dish that is fast, delicious & nutritious! The sweet potatoes and peppers are a great source of vitamins C, B and magnesium, among others. Plus, it's Whole 30 friendly if you are following the Whole 30 plan. 

Ingredients:
1 large sweet potato, diced into 1' pieces
1 tsp sea or kosher salt
1 lb flat iron steak, diced into 1" pieces
3 tbsp olive oil, divided
2 cloves garlic, minced
2 bell peppers, seeded & diced into 1" pieces
4 green onions, thinly sliced
2 tbsp coconut aminos
2 tsp cracked black pepper
2 tbsp fresh chopped cilantro

Instructions:
1. Placed the diced sweet potatoes into a microwave safe bowl, then sprinkle with 1 teaspoon salt. Cover with a plate and microwave on high until just barely tender. The potatoes are ready when you can pierce one with the tip of a knife and meet just a bit of resistance. 

2. Heat a 12" skillet over high heat. Add 2 tablespoons olive oil and heat until simmering. Cook, turning every 2 minutes, until the pieces are browned and the center is medium (about 10 minutes). Remove steak from skillet using a slotted spoon and set aside on a plate. 

3. Add the third tablespoon olive oil to the skillet. Add the sweet potatoes, toss to coat and cook until browned, stirring occasionally (3-4 minutes). 

4. Make a well in the center of the pan and add the garlic. Sautee, stirring occasionally, until fragrant (about 1 minute). 

5. Add bell pepper and scallions and toss with potatoes. Sautee, stirring occasionally, until peppers are bite tender (3-4 minutes). 

6. Add the steak back to the pan along with the coconut aminos. Toss all ingredients and cook an additional 1-2 minutes until all liquid as evaporated. 

7. Add black pepper & cilantro, toss and remove from heat. Serve immediately. Enjoy! 

The Benefits of Exercising Outdoors this Winter

Sometimes your morning AND evening commute are done in the dark and although you love the sun on the weekends, it just doesn’t quite warm you up like you’d hope. Before you dismiss outdoor winter workouts altogether, you may want to give it a second thought…

What if I told you exercising outside this winter could boast exercise benefits more efficiently than the overcrowded industrial $19.99/month gym you were just about to join…
Here Are 5 Big Benefits From Exercising Outside This Winter:
(If your brave enough to tackle the weather)

1. Burn more calories.
Your body will have to work harder to regulate its core temperature in the colder conditions, in turn you burn more calories! (Your body mass and the severity of the cold influence how many extra calories you will burn)
2. Strengthen your heart (more)
Duh! All exercise will strengthen your heart, but because your working harder to regulate your core temperature, in turn your heart is working harder to distribute blood throughout the body.  The same workout in warmer conditions will not result in as much heart strengthening!
3. You won't skip your warm up and cool downs
Colder temperatures will force you to master a warm up and cool down routine in order to ensure you are ready for your workout to begin and to reduce tightness from the cold air for tomorrows workout.
4. Dose of Vitamin D
Although the sun is not as strong as the summer months, you will still get the same critical nutrients during the winter months.  This dose of vitamin D feels more substantial due to the already restricted amount of natural light.
5. Feel Happier and More Energized
You will be in a better mood. Period. As your body will be working harder to stay warm, the amount of endorphins produced increases which in turn, creates a stronger sense of happiness and lightness!

Exercise of the Week: Plank on Knees