Dimensions Weekly Mens Lifestyle Magazine
Whitney M. Cole is a certified personal trainer, Pilate's practitioner and nutrition counselor, and your triple-threat in the fight against fat.
She inspires clients to achieve their fitness potential by developing no-fail total-body conditioning and diet plans, locally in Los Angeles and virtually (everywhere!) at www.whitneymcole.com.
Whitney is also a recognized Fitness Expert on Diet.com and Health Maven on Wellsphere.com. Weight-loss, strength, definition, flexibility, abs of steel...whatever your motivation, helping you reach it and relish the confidence of accomplishment is Whitney's.
Got a diet or nutrition question for Whitney? Send it to whitney@dimensionsweekly.net to see it answered in the next Dimensions Weekly.
Easy (& Impressive) Omelet
As I mentioned in “Eggs Are Not the Enemy,” eggs are a great source of protein, and consuming some yolk ensures successful delivery of calcium, copper, zinc, Vitamin E, Omega 3s, riboflavin, Vitamin D, etc, essential for nice muscles, hair, skin, nails…
Make this omelet for a quick easy guilt-free meal almost every other day. It honestly keeps me comfortably fueled for 3-4 hours while running around with clients.
Experience proves this recipe a winner for the single person cooking for himself, impressing a late-night / come-morning guest or the parents who did or didn’t teach you to cook. Short on time and/or cash? Seriously, from fridge to your face in four minutes and eggs are far cheaper than alternative protein sources such as chicken, beef and fish. The recipe below turns out colorful and tasty, but feel free to make your own veggie substitutions for my suggested ingredients.
INGREDIENTS:
1tsp olive oil or use olive oil spray
4 large eggs
¼ small red onion (chopped) [It looks more purple than red. I won’t apologize for the misnomer].
½ red pepper (chopped)
2 cups fresh spinach
1/4-1/2 avocado (chopped)
Fresh ground pepper to taste
Optional: a sprinkle feta or goat’s cheese and balsamic vinegar
DIRECTIONS:
Add 1tsp olive oil to a small stainless steel pan to keep omelet from sticking. Add chopped onion, pepper and basil to pan, turn on medium heat and sauté for a minute (you’re heating to very lightly soften and for flavor, so don’t kill it. Veggies maintain the nutrients and taste better firm). Crack all 4 eggs into a bowl and remove 2 yolks. Whip eggs with a wire whisk or fork, and pour eggs into pan over the veggies. Add optional crumbles of feta or goat’s cheese and quickly stir with heat-resistant spatula to get veggies distributed throughout egg mixture.
Cook for a minute or two and use spatula to keep lifting up the egg as it firms on one side and tilt pan so uncooked egg runs off the top an under the spatula. Once pretty firm throughout, be a kitchen whiz and flip this small omelet one time with the spatula. Place omelet directly on top of fresh spinach, the heat will lightly wilt the greens, or sauté the spinach for 2min on low/medium heat with or without a tbsp of balsamic vinegar, and place the greens on the plate with the omelet. Top w/ avocado and fresh ground pepper to taste.
*Those with diabetes, high cholesterol and/or heart disease: please reduce the egg white:full egg ratio to 3:1, removing 3 of the 4 yolks or fully remove all yolks if directed by doctor. Please enjoy this omelet no more than 3 times a week.
-DW | Health & Fitness