Beef stir fry

beef stir fry

Now one good thing about this particular recipe is, you can sub the beef for something else that fits your taste buds, I realize not everyone likes meat or beef in particular, so use vegetables only or add some tofu, perhaps you like chicken — then use chicken instead and if you are feeling really fancy, you can have seafood instead of meat or utilize both at the same time (shrimp and beef, chicken and beef, lobster and shrimp, etc) so make this your own creation if you will. I chose this beef recipe because I have made beef stir-fry in the past (and I have also made other types as well) and it tasted wonderful; my ingredients may have differed from hers but still came out fantastic! I am a firm believer in experimenting in the kitchen, so go for it!

Ingredients: (sauce)

  • 3 tsp cornstarch/ corn flour
  • 2 Tbsp & 1/3 cup of water (separated)
  • 2 Tbsp soy sauce
  • 1 Tbsp oyster sauce
  • 2 Tbsp of Chinese cooking wine or dry Sherry
  • 1 tsp of white sugar
  • 1/2 Tsp of sesame oil (optional)
  • dash of black pepper
Ingredients: (stir fry)
  • 2 Tbsp peanut oil
  • 1 garlic clove (crushed)
  • 7 oz / 200 grams of beef (thinly sliced)
  • 1/2 small onion (yellow, white or brown)
  • 1/2 red bell pepper (sliced)
  • 1 small carrot (sliced thinly on the diagonal, halved lengthwise)
  • 3 baby pak choy/ bak choy (quartered lengthwise)
  • 3 stems scallion / shallots (cut into 3cm pieces)
Ingredients: (To Serve)
  • Steamed white rice
  • sesame seeds (optional)
  • fresh cilantro (optional)
  1. Combine the cornstarch and 2 Tbsp of water in bowl, mix together
  2. Mix in the remaining sauce ingredients, except the 1/3 cup of water
  3. place the beef and 2 Tbsp of sauce in a bowl, mix gently and set aside for 15 minutes
  4. add 1/3 cup of water into the remaining sauce , set aside
  5. Heat oil in wok over HIGH heat, add garlic and cook for 15 seconds
  6. Add onion and cook for 1 minute
  7. add beef and cook until it changes color from red to light brown (but not cooked through)
  8. Add bell pepper and carrots and stir fry for 30 seconds
  9. add pak choy & scallions/shallots and cook for a further minute until sauce is thicken
  10. remove from HEAT immediately
  11. serve with rice
She makes note that one should NOT use light or dark soy sauce but instead ALL PURPOSE soy sauce. If you cannot purchase Chinese cooking wine, chicken broth can be used in place of, use good source of beef and cut against the grain. 
If you are interested in more recipes from this particular cook, follow her page:

Thanksgiving 2017!

  1. What is your favorite dish at Thanksgiving?
  2. What is your least favorite dish at Thanksgiving?
  3. Any Thanksgiving traditions? 
  4. Do you have a recipe you make on Thanksgiving everyone loves?
  5. Will you have someone to spend your Thanksgiving with this year?

I am thankful for all of you! Enjoy Your Turkey Day!

Happy New Years – This post is rated R (I have warned you)

Happy New Years BLOGGGGERSSS!!!!!! woooooohoooo!

I may be tipsy and typing all at once, but I think it is safe to do so without someone pulling me over or the typing  police coming after me – if you the typing police, I swear the wine is good and I will pour you a glass if you promise to continue to let me type and drink it. Now that I got that cautionary stuff out of the way, HOW IS EVERYONE’S NEW YEAR GOING!?! You don’t have to show me pictures of your blackout hangovers or the accidental nude picture that made it to everyone’s phones – lol. Although pictures more appropriate are allowed in my comment section, I try to keep this blog PG, but sometimes my fucking cussing gets in the way and well.. it goes up to PG-13 but then I am all like fuck damn fuck.. and woah.. it goes up to M for mature.. then shit fuck damn shit damn fuck.. and here we are at the big RATED R.  If any of that offends you, I am sorry, typically I try to keep it nun over here but every once in awhile I have to go rockstar on my blog. 


I did do a workout yesterday on New Years Eve and it went over very well, it was a short one, but still worthy of taking note on here. I felt kind of bad for not posting it when I was logging on social media and trying to avoid all of you, lol I am kidding. love you guys. Hopefully all of you made it to the gym or got a workout in at the house before pouring alcohol in your mouth and eating the goodies – if not, I will forgive you just this one time. I will give you an overview of how I spent my New Year’s eve, which went very well, more than I expected to say the least. 


It started like this… 

  • I went to a bar by myself for 3 hours before a friend shown up. I have social anxiety, so this was huge for me! I am so proud of myself, it wasn’t as bad as I thought it would be and I ended up talking with people until he had arrived. (random people who offered up conversation)
  • I got hit on all night long and got “business” cards with their numbers on them, lol. It actually made me laugh so hard at this.. I woke up this morning, like when did I ask someone for remodeling! lmfao. 
  • My new friend I made came by and met up with me, we bought drinks and I had 3 prior to him showing up and it was low alcohol because i am smart girl like that BUT the ones he had me drink.. well those were another story but very delicious. 
  • I wanted to dance, he wanted to dance and everyone was dancing, so I danced my ass off – i love dancing, many of you probably didn’t know, but I love dancing and having a good time. I will dance with almost anyone as long as I am comfortable with dancing with that particular person. 
  • I got invited on the stage to dance and I did it! woot! sure did.. rocked it out and am proud of myself for doing so. 
  • I left the bar really really really late and went to Waffle house afterwards with my new friend and his friend and we ate waffles and talked.. Yum! lol. 
  • Then I got home after 4am and went to bed.. Yay! 
  • I woke up at 8 for work .. LAME!
  • I got off after 3pm – YAY!
  • I opened a bottle or two of wine – yay!!!
  • made me some hot chocolate my friend made me for Christmas (different friend)
  • drank hot chocolate and wine at the same time – taking turns between the glass and mug! lol – yay!
  • my hot chocolate is gone for now – lame!!!
  • my wine is still here and I am drinking it- yay!!

The end. ( I left out hefty details..of my whole night, but it is for the best) lol


My Workout – Yesterday


Warm up: 

  • Reps of whatever exercise I was performing first without weight

Workout Session:

  • Wide-stance Sumo barbell deadlift- 4 x 12. 1 x 65lb, 1 x 105lb, 2 x 155lb
  • Smith machine squat- 4 x 15. 1 x 105lb, 3 x 65lb and found out my 1RM right now is 145-150lb which is 50lb lower than I used to be. but I am moving on up. Superset with skater lunges- 4 x 10 per leg
  • Barbell booty dip- 4 x 15, 12, 10, 10
  • Donkey cable kickback- Right leg (full kickback) 5 x 10, 10lb. Right leg (kickback pulse) 5 x 15, 10lb.  Left leg (full kickback) 5 x 10, 10lb. Left leg (kickback pulse) 5 x 15, 10lb
  • air squats: 130 reps

Short workout but a very good workout at the same time. Feel free to share your workouts with me in the comment section and have a wonderful rest of the New Years!


Your Fitness blogger, 

Shay-lon xxxx

Personal training: Helping a Friend Day 16


Fitness bloggers and Enthusiast, 

Today was another morning workout with John, I woke up with snot all over my face from having this cold, and was sneezing and constantly wiping my nose, but I knew I had to continue with our plans of meeting at the gym. I am dedicated, lol. It didn’t help that the weather is gloomy and we had some rain, normally this is the type of weather that keeps me from the leaving the house and snuggled up in bed instead. I managed to wake up at 8AM this morning, which is surprising because I was up late watching the #debate2016 and laughing at the answers to our worldly issues. I shouldn’t be shocked by the answers and how dedicated politicians come off until they are elected and then what? We are back at square one, but who can blame them, they don’t run this country as much as we would like to think they do. Although that is just my take on things, no argument intended. To share my political views means I have to play lawyer, and I am not a fan of doing so, so we shall keep that one locked & seal; it is enough when my facebook is bogged up with people “threatening to delete friends who do not have the same political views”, which might be okay if their was a logical reason to do so, but I don’t delete people on facebook because of their political views, because i don’t expect everyone to have the same opinion as myself, but again, I don’t go around posting my views everywhere because it is none of people’s damn business unless I make it their business. Besides watching the #Debate2016 , I was partaking in conversation on twitter with all the people who were watching it live as well, and also juggling my show “American Horror Story” on my TV (which if anyone is a fan of this particular show, what did you think of last nights episode) lol.  If this matters, I had more than 4 glasses of wine and all of them tasted delicious, judge if you please. So again, my morning was very “blah” and I was very sluggish, and I didn’t even make it to the gym a hour before John this time, let alone before he arrived, I was running behind this morning, and my cold is to blame.  

BUT, while John did his workout Today, I did my own, because I didn’t need to do his cardio workout with him today, he could handle it and not to mention I wanted to do my #legday strength exercises. My mom made to the gym this morning and did her cardio and strength exercises for her arms and of course she decides to ask me goofy questions which is typical of her, sometimes I have to tune her out so I can focus on my own workout, lol. John had someone smile at him who he thought was cute, so that made him smile all the while we were at the gym, talk about the “koolaid” man smile, it was HUGE, but hey, nothing wrong with smiling; especially since today wasn’t a hard workout for him. He did complain of ankle pain and some knee pain, but he swears it is nothing serious and just discomfort,  I remind him to have it looked at it if it becomes too much of a problem, but I can tell her ignores my recommendation because he just smiles and says “Shay, I am fine, not a big deal, I can still perform without slowing down” – his favorite answer. Funny thing is I told him tomorrow he should go up to the person who smiled at him and say “hello”, maybe it would give me a boost of confidence to do the same to people who I find attractive, hahahaha 

In the mix of all this crazy, I had a blogger come to me about their sibling possibly wanting to be interviewed for my article (the one I asked for professionals with a degree in nutrition and/or registered dietitians, so I am happy about this as well, partly because I am on a time crunch (my fault) and partly because I didn’t want to be lame and use studies 😛 but I would have. I might have to if they decline my offer, *fingers crossed*, but appreciate everyone who liked the post. Thank you. 

Lets get to the workout shall we, oh and I will post my #legday workout as well for today, it was easy and not much to it today because of me not feeling so well.  My workout will be underneath’s John’s workout for today:

John’s Workout

Warm up:

Dynamic stretching:

  • Skips
  • lunges
  • high knees
Workout Session:
  • Treadmill – 20 minutes, 4.0 speed, 2.0 incline – he had to reduce speed and incline because he complained of ankle pains
  • Elliptical- 20 minutes, no resistance, 4.0-4.5 speed and if he could maintain a 5.0 speed, I would prefer it. He complained of knee pains, but his ankle pains went away during this exercise. 
Ab Session:
I decided to introduce him to one of the many ab machines to see if he would like it, and he did. His previous goal was to do 31 crunches and he beat it today with 32 total in 1 minute with 10lb resistance the first set and 20 lb the 2nd and 3rd set. (The machine comes with weights, 10 is the lowest) 
Cool down:
  • Walk 2 laps around the gym
My workout (leg day & abs)
I conquered the same warm-up as John with him.
Workout Session:
A 20 minute circuit consisting of:
  • walking lunges using a 20lb barbell ( I could use more weight next time, but again took it easy today)
  • Air squats using a 25 lb weight plate ( I did 12 reps)
A 20 minute circuit consisting of:
  • Single leg deadlifts using 10 lb weight plate (I should have used heavier, I knew better, but wasn’t in the mood) I did 10 reps on each leg
  • Walking lunges using a 20 lb barbell
  • Air squats using 25 lb weight plate
Ab Session:
  • I used the same crunch machine as John and we did abs together. I did 3 sets. I was able to do 50-51 reps with 45 lbs, and about 40-45 with 65 lbs 🙂 pretty happy with it, I could do better next time, we shall see, but with this cold, I wasn’t really pushing myself like I normally do. 
I did the same cool down as John (we did it together) 
Your Fitness blogger,
Shay-lon xoxo
I love hearing about your workouts, so always feel free to share in the comments 🙂

Red wine and Dark chocolate

Who loves dark chocolate and red wine? I know I love me some good red wine, I actually prefer red wine over white and to be honest with all of you, I have a bottle of red wine next to me while I am typing (no I am not drunk typing). I am not a fan of dark chocolate and not a huge fan of chocolate, I have to be in the mood for it, to say the least it is not my downfall. Rumor has it that drinking red wine and eating dark chocolate has health benefits and I went digging to see what I could find and I think some of you may be pleased with some of the information and others of you may be shocked.

Red Wine: 

  • Some red wines, if made with high fiber Tempranillo grapes have been known to lower cholesterol levels
  • Protects the heart- the antioxidants reduce the risk of unwanted clotting
  • Controls blood sugar- The skin of red grapes can help regulate blood sugar in diabetics
  • Boost the brain- Resveratrol found in red wine can have a positive keeping a sharp memory
  • Fights off a cold- Again the antioxidants in red wine can help fight infection and protect cells against the effects of free radicals
  • Decreases the chance of cancer- now there was a study done that said the red wine “inhibited the key action of cancer feeding protein” because of the resveratrol. 
  • Prevents the growth of fat cells- the compound piceatannol 
  • Goes great with a nice meal. 
Now this does not mean red wines do not have negative effects on the body, this means just like anyone else, one should drink it in moderation. It is normally suggested one drink per day for women and 2 drinks per day for men. Although, if you ask me.. I don’t do a very good job following the rules. 
Dark chocolate:
  • Lowers blood pressure- if one has reached a certain age and have mild to high blood pressure.
  • dark chocolate contains antioxidants- but not the milk chocolate, and do not wash the down the dark chocolate with milk, otherwise that takes from what the antioxidants will help with
  • Improves blood flow
  • Lower risk of heart disease
  • known to protect the skin from the sun- flavonols can protect against sun induced damage, improve skin hydration and increase skin density
  • Improve brain function- the cocoa was used in a study with elderly people, and it shown to impro ve their cognitive functions
Eat dark chocolate in moderation but choose it over eating milk chocolate, do not load up on dark chocolate because it still has many calories and that means you will want to watch how much of it you consume on a daily basis.  
Between the both of these treats, I am thinking most of you are thinking about going to the store and stocking up on red wine and dark chocolate. Nothing wrong with that, just save me a bottle! Hope you enjoyed the read, feel free to share it on social media, follow me, and leave feedback!
Your fitness blogger, 
Shay-lon xoxo