Oven Omelette

After finally starting to workout again this morning, I made what I like to call an oven omelette.  Pre-heat the oven to 400 degrees and put about 1 1/2T olive oil or canola oil in an oven-safe skillet.  I like to use a small cast iron skill because of the even heat distribution and the extra iron I get in my diet from cooking with one.  I beat two cage-free, organic eggs with a small amount of milk (organic, of course).  Once the oven is heated I put the skillet with the oil in the oven for 3-5 mins to get the oil hot.  This makes it easy to distribute the oil around the skillet.

Take the skillet out of the oven and pour in the eggs.  Put the skillet in the oven for about 5 min or until the edges of the eggs start to cook but the middle is still slightly wet.  Now spinkle in your favorite fillings and some freshly ground pepper and sea salt.  For a little spice I add some cajun seasoning or cayenne pepper.  I use baby spinach, avocado, roasted red peppers, asparagus, fresh garlic, etc.  Be creative.  I top it off with grated/shredded cheese (cheddar, fresh mozzarella, and/or parmesan).  If you choose cheddar, go easy because cheddar is high in the 'bad' fats.  Remember this is supposed to be a healthy breakfast.  Place the skillet back in the oven for about 5-10 mins until the eggs are cooked through and the cheese has melted.  Times will vary depending on how your over cooks.

When it is done, loosen the eggs around the edges and underneath with a spatula and slide it onto a plate.  Garnish with orange slices (Vit C and fiber) and have a nice cup of green tea with fresh lemon.  Yum!

I can't stress how important it is to start each day off with a good breakfast.  People always tell me they don't have time to eat breakfast.  Make time!  Get up 30 mins earlier.  When I say "good breakfast", that does not mean donuts, pastries, lots of coffee (that's for another blog).  Each meal should contain a serving of a quality protein, fruit, veggie, and WHOLE grain.  Multi-grain is not the same as whole grain.  Read your labels.  Always include 8oz of water with your meal.  It keeps you hydrated and aids with digestion.

I remember the days when I would grab a toaster pastry with frosting and call it breakfast.  At the time I couldn't figure out why I would crash and burn way before lunch.  What I figured out through my research is that sugar gives you that quick burst of energy, but it also gives you that very unpleasant crash.  Quality proteins will give you energy that will sustain you over a much longer period of time without the unpleasant crash.

Food tips

Did you know that cinnamon can help improve the way your body handles your blood sugar? Take cinnamon every day to keep those blood sugar levels under control.

The 2 main oils you should have in your cabinet are olive oil and canola oil. The BEST thing for fat control is going in your kitchen and throwing out the white sugar! I know that sounds pretty drastic, but sugar is converted to fat when it isn't used. We have so much hidden sugar in our diets that it is hard to find it all. You want your oils to be higher in omega-3 than omega-6 or 9. Safflower oil is high in omega-6.

DRINK WATER and not pop/soda, sugary juices, etc.

My intro

I've been 'threatening" to start a blog for quite a while, but like most people I had to have the right motivation.  Now that I find myself job hunting again and I just finished my current session of school, I decided that now is as good a time as any.

I'm a registered nurse and have been studying about nutrition and healthy lifestyles for a number of years.  Three years ago, after watching a lecture given by Dr. Nicholas Perricone, I decided to do a total lifestyle makeover.  All the white sugar in my house went in the trash.  I gave away a big jug of vegetable oil.  I got rid of all the processed food in my cabinets and refrigerator and I re-introduced myself to fresh fruits and vegetables.

In the beginning it was pretty tough.  I had a thing for Godiva chocolates, brownies, and Edy's ice cream. What kept me going...kept me honest was reminding myself that my mother had been a diabetic that also "survived" a stroke, and was obese.  I have a brother who is also diabetic and on dialysis.  My older brother has had multiple open heart surgeries and heart attackes.  My paternal grandfather died of a heart attack before the age of 50.  My father died of a heart attack.  I've been fortunate that I've never had a weight problem, but I had some really bad eating/food habits that I knew were leading me on the same path as family members before me.  Something HAD to change.

Dr. Perricone teaches that we truly are what we eat right down to the cell level.  He talks about inflammation and how it is at the root of the majority of our health problems.  I was diagnoses with lupus and hypothyroidism over 25 years ago.  Lupus is an autoimmune disease that causes your body to attack itself.  I've been lucky in that my symptoms have always been pretty mild, but I knew that could change especially if I didn't start making some major changes.

It has been a bumpy road as I made my way through changing my life.  I've had successes...like no longer having to take medication for my thyroid.  I've had set-backs like losing my hair to alopecia areata in 2007 (totally stress related).  Overall I know I'm better mentally and physically for my efforts.

While my original motivation was not following in my ancestors health footsteps, my new motivators are my two granddaughters.  My mother missed out on so many things with my children because she made the choice to not take care of her health.  I want to be around and set a good health examples for my children and grandchildren.

I will be writing about my health, lifestyle changes, blips in the road, and posting an occasional recipe.  This will also be personal therapy as I journey through the second half of my life.