Revised Recipe – Sausage & Peppers

This week, I was reminded of just how fleeting life can be.  One decision can alter the course of another person’s life in the blink of an eye.  We never really know what’s ahead and we have no control over some of it.  What we do have control over is the way we respond to these tragic life experiences.   This weekend, I’ve said many prayers for a young boy and his family.  I hope that in time they come to find solace in knowing there are many people here to support them.

Thankfully, this weekend my brother came up from North Carolina so I got to spend time with my entire family.  My two brothers and I haven’t been together since November and it’s not often we are all in the same place at the same time.  The weather was amazing on Saturday and it really was just what I needed.  This coming weekend, my children will all be home for my birthday so I’m excited for that as well.  There’s nothing like time with family, including of course good food, to soothe the soul in trying times.

Last month, I signed up for and started taking an online nutrition course.  Those who have been reading my blog for the past two years know that I’ve been to quite a few nutritionists.  While I have learned something from each of them, often I found they were trying to sell me something.  I finally decided to take matters into my own hands and take some courses to become more self sufficient.  I don’t want to live on pills and powders, as I love food way too much.  I spent the first four weeks of the course, tracking my eating and taking notes on how my body responds to certain foods.  I used an online tracking app – Lose It – to identify trends in my eating.  Specifically, I was looking at my macronutrient balance.  This experience was eye opening for me and coupled with the content I was reading and viewing, I had a better understanding of some personal issues.

These next three weeks, I am cutting back on animal based proteins, including eggs and dairy.  This week, I will not eat more than 3 meals in which my protein source is animal based.  The goal is to spend some time on a plant based diet and see how my body responds.  This is just one cycle I will go through to track and observe, nothing permanent.  Yet, this work doesn’t excite me as much as the prior cycle as I often use eggs and chicken as my protein source.  In planning my menu for the week, I must admit I wasn’t too excited about my options.  I’ve got some work to do to ensure I get enough protein, but I feel like I have a plan.  I’ve recently discovered that I love cruciferous foods, especially as a base for my salads.  I discovered that I can also chop up many other vegetables to look like a slaw and they suddenly taste so much better.FA6FF1BB-45C2-4D77-A684-3B02D9058CC8.jpeg

Today, my last day in the current cycle, I reflected on how much I’ve changed my eating habits when watching my macronutrient balance.  I was shooting for 15% carbs, 15% protein and 70% healthy fats these past few weeks.  I have noticed a change in my energy levels, cravings and sleep.

For Sunday sauce, my husband brought home some beautiful red, yellow and orange peppers and some hot Italian turkey sausage.  This simple substitution of turkey sausage cuts back significantly on the fat content of this staple meal.  Let’s face it, sausage is not exactly in the healthy fat category.  Honestly, if I didn’t know it was turkey I likely wouldn’t have noticed.  It was delicious.  Since I’ve discovered how much I like salads that are chopped fine, I’ve not missed my pasta or rice.  This type of salad makes a wonderful base for sauces and protein options.  Today’s version consisted of chopped cabbage – red and green, kale, broccoli, jicama and carrots.  Today’s salad was packaged and purchased at the store, but I am confident I can recreate this quite easily going forward.

Turkey Sausage & Peppers

Recipe used is identical to the one I’ve shared before, except I substituted the pork sausage for hot Italian turkey sausage.  Here is the link to that recipe – Sausage & Peppers

If making this salad fresh you’d need to chop all vegetables finely like you would for coleslaw.  I didn’t use any dressing as I had sauce to top it with.  I think the self proclaimed vegetable hater may come over to the dark side after this three week nutritional cycle.  Let’s see how it goes, I’ll definitely keep you posted and share my updated recipes.

 

 

 

 

 

 

Want to Know a Truth…

We spend January 1st walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched.  Maybe this year, to balance the list, we ought to walk through the rooms of our lives…not looking for flaws, but for potential. Ellen Goodman

Here’s my truth:   My long time mindset of harder is better has served to make me feel discouraged more times than it’s made me feel good about myself and the work I do.  Now in this long recovery cycle, I realize it may be totally off base.

Funny thing is that my nutritionist recently told me, “You know you can get healthy just from walking every day.  You don’t have to work so hard at this.”   My foot doctor told me, “You know you don’t have to run six days a week to get healthy.  You can benefit from cross training and/or taking long walks.”  My running club told me, “You can use walking to strengthen and improve your running.”  My heart rate coach told me time spent building my endurance would have huge payoffs in the long run.  But, the short run might involve a lot of walking.”  My husband told me, “You don’t have to prove anything to anyone.”  But my ego told me, “You can push through this.  You don’t have to go back to being a beginner and walking.  You can run through these bumps in the road.

Wanna know a truth… I’ve come to finally realize that – Just because I take breaks to walk doesn’t mean I’m not a runner.

Jeff Galloway says, “Never underestimate the power of a good walk—and not just as a mid-run break. Going for a “pure” walk, (no running at all) allows your body to make small adaptations that strengthen your feet, knees and hips. Long, brisk walks can help boost your endurance. And walking as a means of cross-training gives your joints and running muscles a well-deserved break, which can help reduce or eliminate the aches and pains caused by running.”  Jeff is an Olympic runner who has taught many people how to successfully learn to run.  His running clubs are found all over the world and I had the pleasure of working with one in New York City this year.  Bill, a marathoner, ran with my group one weekend in Central Park.  He was running with me and talking about how he had burned out as a runner.  He talked about how hard he was training and how it took a toll on his body.  He told me that, “You can never run too slow when training, but you definitely can run too fast.”  He recommended that I run as slow as possible on my training runs and it would benefit me greatly over time.  He explained that during his first marathon he overtrained and had nothing left at the end.  The next year, running with the Galloway club to train, he finished strong and passed many runners on the course who had flown by him in the earlier stages of the race.

This time I think I actually understand what many have been trying to tell me.  My improvement may actually depend on slowing it down.  Galloway believes that walking can help strengthen your muscles and increase your endurance.  Further, he believes that it re-conditions soft tissue (muscles, tendons, ligaments, fascia, connective tissue), preparing them for the more rigorous demands of running.  This sounds like just what the doctor ordered and what I need to start again.   Friday, I decided it was time to start walking a little to get moving again.  I’ve had three (3) weeks of total rest and am now ready to walk lightly to get back out there.  I walked two miles on Friday and Saturday and it felt great to be outside in the crisp fall air.  I took my dog with me to ensure that I kept it at a walk, as he’s definitely not a running dog.  I will continue to take shorter walks and hope to increase my endurance and mental mindset for running.

This week, I got a Facebook message from a childhood friend.  She decided to start the Couch to 5K plan with the long term plan of joining us on some runs this year.  Her joy and excitement in the discovery of running made me realize what I was truly missing.  There is joy to be found in running not just work.  It is not just about increasing pace, or distance.  It’s about reclaiming health and feeling great about what you’ve accomplished.  Wanna know a truth…I haven’t felt that in a very long time!  Running is not my job, it’s my joy and I’m setting off to find that again.  Thanks Deb for reminding me what it’s truly about.  Can’t wait to run with you and Helen soon, even if we end up running to the nearest Irish pub and staying for hours.

What’s your current truth?  Leave me a message below and let’s get started on moving forward together.

Worth checking out:


Opening quote taken from my running friend Tony Garcia’s book – Wanna Know a Truth:A Simple Man’s Search for the Truths in His Life.  I’ve enjoyed Tony’s journey and writing.  His book is definitely worth checking out.

Functional Movement Specialist – Ever wonder why you keep getting injured? Tired of hearing, “Maybe your body is just not meant to run.” Contact Jessica Leggio for a consultation and get on track to running pain free. Mention my name – Laura Hess Kump, or this blog Reclaiming My Health for a free consultation –  Run Pain Free

Galloway Training – Official website can be found at – Jeff Galloway

Lists of Galloway groups in different states can be found on the main website.  Here is the link to the New York City chapter, a very active and supportive group – New York City Galloway Group  This page has dates for the training cycle we just completed, but information on joining for the next cycle can be found here.  We begin again in May, however members meet unofficially throughout the winter months.

 

 

Recipe Swap – Turkey Cutlet

The other day our store had a great sale on organic turkey breast cutlets.  We figured why not give them a try and see how they taste.  We like turkey enough on Thanksgiving and honestly the sale was too good to pass up.  We bought a few packs and froze some, which I’m not a fan of.  I prefer my food fresh, but with the price of organic chicken so high it was worth making an exception.

This weekend, we were in the mood for fried cutlets.  We don’t have them often, but we just really wanted some comfort food.  Of course I used my avocado oil for a healthier frying option (higher smoke point).  The cutlets were breaded and fried up then drained on paper towels to remove some of the oil.  While not the healthiest way to cook, they were juicy and delicious.  If my kids were still home I doubt they would have noticed they weren’t chicken.

Both turkey and chicken cutlets are healthy protein options for your meals.  They are quite similar in nutritional makeup with turkey coming in only slightly lower in calorie count.  The decision to eat one over the other will really come down to your personal taste preference.  For me it was a nice change of pace and I will definitely rotate them into my protein selection.  Here are two popular recipes that call for turkey cutlet that I’m making this week.

Turkey Cutlet Sandwich with Smoked Paprika Mayo and Roasted Peppers

Ingredients

2 tbsp mayonnaise
1 tsp smoked paprika
1 pound turkey cutlets
4 baguettes sliced in half
2 bell peppers sliced and roasted

Directions

  1. Mix mayonnaise and paprika.
  2. Season cutlets with avocado oil, paprika, salt and pepper.
  3. Spread mayo over cut side of toasted bread halves. Top each bottom half with cutlets, then 1/4 of peppers.

Turkey Cutlets with Lemon-Caper Sauce

Ingredients

Flour
1 pound turkey cutlets
1 tablespoon avocado oil
1/2 cup dry white wine
3 tablespoons fresh lemon juice
2 garlic cloves, minced
2 tablespoons capers
lemon wedges

Directions

  1. Make sure to trim your cutlets so they are thin.
  2. Combine flour, salt, and pepper; dredge turkey in mixture.
  3. Cook in skillet with avocado oil in batches, 2 minutes on each side or until golden. Remove from skillet and cover to keep warm.
  4. Add white wine and lemon juice to skillet, stirring to loosen particles from bottom of skillet. Cook 2 minutes or just until thoroughly heated.
  5. Stir in garlic and capers
  6. Spoon sauce over turkey.

 

I’m looking forward to trying out some other new recipes with my turkey cutlets.  These two are favorites for chicken cutlet, so I’m really just swapping out the meat.  If you have a turkey recipe you’d like to share, please post in the comments below.