Turkey London Broil

This weekend was opening day for my running group.  Our first meeting of the season and our first run together in my favorite place – Central Park.  I have such a long history of going to Central Park and whenever I return after an absence, it feels as if I’ve come home.  I wandered those rocks, tunnels and paths as a child and teenager.  I spent countless days discussing life on those rocks, as we sunned ourselves and laughed the day away.  When I was 13, my friends Stacey, Michele and I used to ride the train from school to the park and hang out.  We spent so many days just wandering around and I remember how grown up I felt to be there.  We spent a lot of time at the zoo and just enjoying being in the city.  There’s really not a better park in New York City that I know of and none that holds so many of my memories.  Forty years later, as I run past those rocks, I find myself glancing up hoping to catch a glimpse of my younger self as we were back then.  Oh, if only for a day…

StaceyCentralPark
Will look for photos from our middle school Central Park days. This is Stacey, front and center, circa 1979 in Central Park.

This weekend, my running group met at the YMCA on 63rd Street and proceeded to walk over to the park together.  We did our loop of the park and then returned to the YMCA for a breakfast meeting with Olympian, Jeff Galloway.   This run was my first run since that fateful injury in late October, just two short weeks before the NYC marathon.  I must admit I was slightly nervous, but knew I had worked hard on my functional strength over the long winter.  I’m not at my running weight yet, but my legs are strong and ready to begin again.  Thankfully, the first run is just one quick loop around the park.  Anyone who actually enjoys running knows what I mean when I say how good it felt to be able to run again.  It was a gorgeous, sunny day and I had my friend Helen by my side.  My husband and dog were hanging out in the park, waiting for me at the finish.  Life doesn’t get any better than that.

This is the group entering the park at Columbus Circle.  You can’t see me, but I see Helen’s blue shirt.  We are in the middle front, behind the woman in the pink jacket.

Today, I am happy to say my glutes felt like they were used on the run.  I woke with slight muscle soreness and was so excited that it wasn’t in my quads, or feet, where it normally lands.  The training is working and I will continue to strengthen my core and glutes. This morning, I went for a 90 minute yoga class which ended up being a beautiful mix of flow and stretch, ending in a wonderful restorative resting pose.  It was exactly what my body and mind needed.  When I got home, my husband showed me a beautiful Turkey London Broil he had purchased.  I’ll admit I wasn’t as excited as he was, but quickly set out to prepare for our Sunday meal.

As I stared at the beautiful turkey meat, I dreamed of making a rolled and stuffed turkey meal.  Oh how great would mushroom bread stuffing be on this cloudy day.  I also thought about making a lovely mushroom pan gravy to eat over the meat.  Then, I remembered that I’ve got a goal ahead of me and my husband really wanted it grilled.  I mixed up a quick marinade and put the turkey in to sit for about 3-4 hours, turning once midway through.  I then spent the day relaxing, what a difference from the endless meal prepping I used to do on Sunday’s.  I love cooking, but not cooking all my meals for the week opens up the day to do anything I wish.  Plant based meals are generally super easy to prepare and can be cooked in 30 minutes.  This allows me time to make a quick, fresh and delicious meal when I get home from work.

Ironically, my husband has lost a ton of weight eating what I’m eating.  He didn’t even need to lose any weight, as he was already at a very healthy weight.  Isn’t it the way?  Of course he would lose more weight than me and fast too.  He’s so excited about it too and keeps telling me how good he feels.  Me, I’ve lost 10 pounds so far and have more to go to get back to a comfortable running weight.  The next phase of my online course will reintroduce foods that were eliminated to see how my body responds to them.  This will be done slowly, over the course of the next 3 weeks.  I’m truly not craving anything and eating intuitively has allowed me to eat what I need.  I haven’t been stress eating and mostly eat my meals and no snacks.  It’s been a great learning experience and I’ve decided to continue with the plant based meals, as I feel they are fueling me better and I just plain feel better.  I’m going to cycle through the online course again as it was a lot to process the first time through.

Turkey London Broil & Chopped Salad

Marinade Ingredients:

  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 1 Tbsp ginger
  • 1 Tbsp organic raw honey
  • 1 scallion, chopped
  • 2 cloves of garlic chopped
  • 1 tsp rosemary
  • 1/4 tsp thyme
  • salt and pepper to taste

Marinade Directions:

  1. Combine all ingredients in a bowl.
  2. Whisk together to combine.
  3. Place Turkey London Broil into the marinade and turn over to coat both sides.
  4. Cover bowl and place in refrigerator for 3-4 hours, turning once.5150C680-BD2A-4453-AF25-86CD7B62F4B3.jpeg

Turkey Cooking Directions:

  1. Take turkey out of marinade and discard the marinade.
  2. Salt turkey on both sides lightly
  3. Place on hot grill and cook about 8 minutes on each side.  (I use a T-fal grill so no need to turn.  This grill has a sensor and tells you when the food is ready.  It comes completely apart when cooled and goes right in the dishwasher.  I’ve had it for years now and it was the best investment ever!)
  4. Let turkey rest for about 5 minutes before carving.
  5. Slice to desired thickness.

Leftovers can be used in salads or sandwiches all week.  It was a delicious, light meal which we plated with a hearty chopped kale, broccoli slaw salad.

This is the grill I use. Click on the picture to see further information.

Shrimp & Sausage Skillet

They say the third time is a charm.  I sure hope that’s true as I’m starting my marathon training for a third time next Saturday.  I hope that this time I can make it to the starting and finish lines.  I’ve been working hard on my functional strength training to avoid injury and on my nutrition.  I am full of optimism but won’t lie that my nerves are getting the best of me most days.  I’ve lost ten pounds to date, but need to lose a bit more to be back at my comfortable running weight.  I’ve been taking an online nutrition course and have been learning a lot about how my body responds to certain foods.  These past two weeks of eating plant based meals, with one to two animal based protein choices, has been interesting to say the least.  The one thing I’ve enjoyed most is learning how to cook new meals and the fact that the plant based versions take far less time to prepare than my normal fare.

Today is Sunday and generally we eat Sunday Sauce in one of its many versions.  Since I haven’t had any animal based protein today, I decided to have a shrimp dish I found on a paleo recipe site.  I’m super excited that I have all the ingredients and am ready to cook without a trip to the market.  Today’s Sunday dinner is just for my husband and I, as we saw the family yesterday at my future daughter in law’s birthday party.  Gracie and my son Stephen have known each other since they were freshmen in high school.  When he first brought her home back then, I knew she was the perfect girl for him.  She has those qualities our family looks for – funny, kind, down to earth and honest.  She’s also a great match for my son Stephen. We are more than thrilled that they were engaged at Christmas and are looking forward to a May 2019 wedding.A3ECB322-39C1-4651-83DB-7170B9B8DA5F.jpeg

I found several keto and paleo recipe websites and I’ve been selecting things that I want to cook.  Today’s recipe is a paleo based recipe I found at paleonewbie.com, but I modified it to fit the ingredients I had on hand in my home as tomorrow is my shopping day.  It had a great flavor and one of the spices is a favorite – Old Bay.   In under 30 minutes I had dinner on the table.  That is so far removed from the hours I generally spend on Sunday gravy. Most meals so far have been so easy and quick, that I don’t need to spend my Sundays meal prepping.  Maybe we will go for a nice walk outside today with the time saved.  (Disclaimer here – I still love my Sunday sauce recipe found here – Sunday Gravy )  I’ve just learned that I can eat a variety of other foods that may better fuel my training right now.

Shrimp & Sausage Skillet

Ingredients

  • 1 lb of medium or large shrimp (peeled and deveined)
  • 6 oz of Hot Italian turkey sausage, sliced
  • 2 sliced red bell peppers
  • 1 medium yellow onion, chopped
  • 1/4 cup chicken stock
  • 1 cup artichoke hearts
  • 2 garlic cloves, diced
  • Salt & pepper to taste
  • Pinch of red pepper flakes
  • 2 tsp Old Bay Seasoning
  • Olive oil or unsalted butter

Directions:

  1. Heat a large skillet over medium-high heat with some olive oil or unsalted butter
  2. Season shrimp with Old Bay SeasoningC1EABF88-31F8-4959-8C94-CF215439F957.jpeg
  3. Cook shrimp about 3-4 minutes until opaque – remove and set aside
  4. Cook onions and bell peppers in skillet with 2 Tbsp of olive oil or unsalted butter for about 4 minutes418C087F-4295-42B3-82F0-160592401093.jpeg
  5. Add sausage and zucchini to the skillet, cook another 5 minutes
  6. Put cooked shrimp back into skillet along with the garlic, and cook everything for about 5 minutes
  7. Pour chicken stock into pan and mix through
  8. Add salt, ground pepper, and red pepper flakes to taste
  9. Serve immediately

We ate ours plain, but you could serve this over salad, or zucchini squash.  It has a beautiful flavor and I bet will taste delicious tomorrow for lunch.67F21806-9752-42ED-AD56-4FD29BE52F43.jpeg

 

 

 

 

 

Don’t Take it Personally

Most of you know I have been training for the NYC Marathon for a few years now.  I’ve had ankle tendon surgery and two stress fractures as a result and haven’t toed the line yet.  This week, I received my acceptance to run the 2018 New York City Marathon.  I’ve been resting, cross training and working on my strength as I recover from the femoral stress fracture that resulted from last year’s attempt.  Suddenly, March has arrived and it’s time for me to begin running again.  I’d be lying if I said I wasn’t nervous about it, especially since I’m carrying an extra twenty or so pounds right now.  But, March is the target month to begin running as I’m healed.  Currently, I am 43 days into an 80 day strength training program and feeling stronger each day.  Tomorrow morning it’s me and the road, or treadmill, depending on the weather.

My nutrition needs to change when I am running and in training.  I’m not quite as free with my choices and very focused on using food to fuel me, rather than soothe me.  This requires both soul searching and action.  The switch also requires mental focus and tenacity, especially on days when I just want to eat and drink a glass of wine.  I am aware of what is making me stress eat and know what I need to do about it.  Taking a page out of my favorite reread – The Four Agreements, I’m plan to take control of my thoughts and get back to focusing on me.

I have written about the Four Agreements several times already, but here is my original post, from 2016, that describes what the agreements are  –  Life Change .

Specifically, at this point in time, I need to work harder on these two agreements:

  1. Don’t take anything personally; and
  2. Don’t make assumptions

Both of these are very hard considering my career is one in which everyone feels they have the right to make judgements about me.  Every decision I make, every word I say is looked at and scrutinized.  But, at the end of the day, my decisions are connected to me and other’s are connected to them.  My decisions are not personal, they are always made in the best interest of those I represent – children, parents and teachers.  I need to continue to remind myself that responses to these decisions, should also not be taken personally.  These are two agreements I work hard on each and every day, as I’m sure many people do.

As I enter this training cycle anew, I will once again reflect on the strong connections between the principles of exercise and education.  I’m looking forward to many long runs, which I find challenging, but therapeutic.  Today is my last supper in some ways, as it’s the last one outside the training window.  I have prepared three meals today that will get us through the week, but I will be focusing on a more balanced approach to eating.  My food choices have to be more about fueling and rebuilding this tired, yet capable body.

As I did my menu planning for the week, I was conscious of the days I will be running and what I plan to eat.  Tonight’s dinner for my husband and I will be Sunday Sauce, with homemade pasta, but I also prepared a healthy chicken dish that we will pick on during the week.  As I searched for some new recipes and inspiration, I came across the site – Laughingspatula.com.  There was a treasure trove of easy, quick and healthy meals for the week on the site, many Whole30 and Paleo friendly.  The chicken dish I cooked today comes from her collection, with some minor tweaks.

One Pan Roasted Chicken with  Sausage & Potatoes

Ingredients:

  • 2 chicken breasts, bone in
  • 1 pound small red potatoes halved 
  • 6 sweet Italian sausage links
  • 1 in large red onion cut large chunks
  • 1 bag baby carrots

Marinade

  • 1 large lemon – juiced
  • 1/4 cup olive oil
  • 4 cloves large garlic – chopped
  • 1 tablespoon rosemary
  • 1 tsp red pepper chili flakes
  • salt & pepper to taste
  1. Pour a glass of Chardonnay and turn on Alexa for dancing in the kitchen.
  2. Preheat oven to 400 degrees.
  3. Combine all marinade ingredients, stir and set aside.6672281C-F185-4AD3-9D7C-2F0620AD1B7B
  4. Brown sausage, then cut into pieces
  5. Arrange chicken, sausage, potatoes and onion in a 9 x 13 inch baking pan.A01574E7-F76D-4F54-A2E5-ECB7C00D0549
  6. Combine marinade ingredients in small bowl.
  7. Pour marinade over chicken and toss to coat.4B45B21F-2ED4-4CF1-8351-CCF7E26265A2
  8. Bake one hour or until chicken reaches 165 degrees and potatoes are tender.

Please let me know how you like this one pot meal; and if you have a recipe to share I ‘d love to try it out.  Your family recipe could be featured here on the blog, along with the story of your loved one.  Leave me a message below and I’ll get back to you.