Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Tuesday, January 25, 2011

Sexy Shoulders

Get Sexy Shoulders in Time for Summer

I love to workout to Denise Austin. She is one of my most favorite fitness mavens. The following is by Denise Austin.

To get a strong, sexy look, do this routine 3 nonconsecutive days a week using 3- to 5-pound weights.
I enjoy using a bit more weight for my shoulders (i.e. 10lbs. to 15 lbs.)

Side-Lying Shoulder Press

A. Lie on left side with torso on stability ball, legs extended. Place left hand on floor under left shoulder. Hold dumbbell in right hand and bend elbow 90 degrees so forearm points up.

B. Press dumbbell directly overhead, following line of torso. Slowly lower. Do 12 to 15 reps, then switch sides.
Rotator Toner

A. Stand with feet together. Hold dumbbell in each hand and bend elbows so forearms are parallel to floor and palms face up.

B. Keeping forearms level and upper arms next to torso, rotate arms to sides.

C. Extend and raise arms almost to shoulder height. (Be sure to keep elbows slightly bent.) Return to start and repeat sequence for 12 to 15 reps.
Swimmer

Stand with feet together, knees slightly bent. Hold dumbbell in each hand and bend at hips so torso is straight, almost parallel to floor. Raise right arm to ear height and bring left arm back, flush with side. Keeping arms straight, simultaneously swing left arm down and forward and right arm down and back. Swing back to start. That's one rep; do 12 to 15.

By Denise Austin , Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.

Cheers,

Eve :-)

Thursday, January 20, 2011

Frozen Smoothies

I love to keep my breakfast and snacks simple, and this is one of the best ways to create a smoothie. It's just yummy!

Yoplait Frozen Smoothies: Get Your Fruit Fast


Are you getting enough fruit in your diet?

If you’re like most Americans, the answer is probably NOT. 7 out of 10 Americans do not consume the daily recommended amount of fruit*.

Whether people are too busy to prepare it, it’s too expensive or it spoils before they can eat it, people find it difficult to reach the one to two cups of fruit per day recommended by the USDA at MyPyramid.gov. Forget the peeling, pitting, slicing and dicing, you can get your fruit fast in a simpler way — a delicious smoothie.

Yoplait® Frozen Smoothies provide one full serving of fruit (1/2 cup) per smoothie and can be ready in about two minutes. Each Smoothie pack contains enough fruit and frozen yogurt for two smoothies, you just add skim milk and blend.

At 120 calories or less per serving, the Yoplait Frozen Smoothies fit perfectly into a healthy diet. Smoothies are ideal as part of an on-the-go breakfast, just right as a nutritious snack or delicious as a guilt-free dessert. You can add flaxseed for a nutritional boost or protein powder for a post-workout smoothie.

“Most of us could use a little more fruit intake daily,” suggests eDiets Director of Nutrition Services Pamela Ofstein. “This is a quick and easy way to get a full serving of fruit and added dairy. When blended with skim milk, the smoothies also provide a good source of calcium. Plus, it’s convenient for those of us on the go — count me in!”

Yoplait Frozen Smoothies are a simple way to get a full serving of fruit and — with 2 grams of fat or less per serving — you won’t have to feel guilty about how good they taste!

Try the newest Yoplait Frozen Smoothie flavor, Blueberry Pomegranate, for a delicious treat. You’ll also enjoy Triple Berry, Strawberry Banana and Strawberry Mango Pineapple Smoothies, which are an excellent source of the antioxidant Vitamin C.

All Yoplait Frozen Smoothies provide the benefits of live and active cultures found in Yoplait® Yogurt and are a good source of calcium when prepared with skim milk.

Serving your family fresh fruits doesn’t have to be difficult. Pick up Yoplait Frozen Smoothies in the frozen fruit section of your grocery store for a nutritious, delicious way to add a full serving of fruit to your diet today!

P.S. - For those of you that are lactose intolerant, like myself, try using LACTAID, Fat-Free, lactose free milk. The smoothie comes out nice and creamy.

Cheers,

Eve :-)


Tuesday, January 18, 2011

No Flab Arms

Get Rid of Flabby Arms

Many people don’t understand that arms will not look good unless total body fat is reduced. “Flab” is another way of saying the word “fat” and sleek arms will not come to anyone without a nutrition, strength-training and cardiovascular program that helps burns fat and build muscle.

This workout should be performed 2-3 non-consecutive days of the week. You’ll see results from the workout within 4-6 weeks. You’ll be focusing on the triceps (back of the arm) and the biceps (front of the arm just below the front of the shoulder). The reason I want you to focus on both sides of the arm is to create balance. A symmetrical arm looks sleek from all angles.

You’ll be performing a tri-set, which means three exercises in a row without any rest. Select a weight that’s challenging, focus on impeccable form and concentrate on the muscle you’re working. The triceps are a larger muscle than the biceps, so there are 2 triceps exercises and 1 biceps exercise.

Bench Dips

- Using two benches or chairs, sit on one.
- Place palms on the bench with fingers wrapped around the edge.
- If you’re a beginner, start with feet on the floor and knees at a 90-degree angle. As you progress, move your feet out farther until your legs are straight with a slight bend in the knees. Then use another chair/bench as illustrated and place both feet on the other bench.
- Slide your upper body off the bench with your elbows nearly but not completely locked.
- Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees.
- Contracting your triceps muscles, extend your elbows returning to the starting position, stopping just short of the elbows fully extending.
- Inhale while lowering your body.
- Exhale while returning to the starting position.

Perform 12-15 repetitions and immediately go to the next exercise.

Dumbbell Alternating Biceps Curl

- Sit upright in a chair, feet forward and your head a natural extension of your spine.
- Hold a dumbbell in each hand with the arms hanging down at your sides and palms facing your body.
- Keep your wrists straight throughout the exercise
- Contracting the biceps muscles, bend your right arm at the elbow while turning your wrist until your palm is facing the ceiling, stopping when the weight is just short of touching your shoulder.
- Slowly return to the starting position, stopping just short of the elbow fully extending.
- Repeat motion with left arm and alternate right and left. Perform the movement with control and precise form at all times.
- Exhale as you lift the weight.
- Inhale while returning to the starting position.
- The upper arm should remain stationary throughout the exercise

Perform 10 – 12 repetitions and immediately go to the next exercise.

Cable Triceps Push Down

- Stand facing the cable machine 18-24 inches away with your feet shoulderwidth apart.
- Hold a straight bar from the upper cable attachment shoulder-width apart with palms facing down.
- Your upper arm should be against your body and the elbows at a 90-degree angle. Relax your shoulders and maintain a neutral spine.
- Contracting the triceps muscles, lower the bar toward your hips and fully contract the triceps. Don’t not snap or force the elbow into place at the bottom of the movement. .
- Slowly return to the starting position, stopping just short of the weight stack touching
- Exhale while pushing the bar down.
- Inhale while returning to the starting position.
- Your upper arms should remain stationary throughout the exercise.

Perform 15 repetitions.

All three exercises performed with no rest between exercises is considered one cycle. Perform two cycles on 2-3 non-consecutive days of the week and as you progress, increase to three cycles. Wait one minute between cycles before repeating.

As I mentioned, you’ll still need to perform strength for your entire body (not just the arms) as well as cardiovascular exercise. However, if you incorporate the above specialty arm workout routine, you’ll see some great results.

Workout those arms and you'll see an improvement. NO MORE... "bat-wing arms"!

Cheers,

Eve :-)


Wednesday, January 12, 2011

25 Superfoods

25 Ridiculously Healthy Foods


1. Eggs

Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there’s actually substantial evidence that for most of us, eggs are not harmful but healthy.

People with heart disease should limit egg yolks to two a week, but the rest of us can have one whole egg daily; research shows it won’t raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch cholesterol at other meals.

2. Greek Yogurt

Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind—compared with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving).

3. Fat-Free Milk

Yes, it does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least. Vitamin D not only allows your body to absorb calcium, it’s also a super nutrient in its own right. Recent research found that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don’t get nearly enough of the 1,000+ IU daily that most experts recommend.

A splash of milk in your morning coffee isn’t enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast, or stir some chocolate syrup into it for an after-dinner treat.

4. Salmon

Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks because we’re deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer.

Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.

5. Lean Beef

Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy.

If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so marinate it, and use a meat thermometer to avoid overcooking.

6. Beans

It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17 g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.

The latest dietary guidelines recommend consuming at least 3 cups of beans a week—3 times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads.

7. Nuts

In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well.

The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.

8. Edamame and Tofu

Soy’s days as a cure-all may be over—some claims, such as help for hot flashes, don’t seem to be panning out—but edamame still has an important place on your plate. Foods such as tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins.

Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones.

9. Oatmeal

Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease–reducing seal 10 years ago. According to new research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes.

To reap the benefits, eat 1/2 cup daily—preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt, and nuts. You can also use oats to coat fish or chicken or add texture to meatballs.

10. Flaxseed

Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer–protective to breast cancer–promoting chemicals in their blood.

Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep it refrigerated.

11. Olive Oil

Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower “bad” LDL cholesterol and raise “good” HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s.

Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine.

12. Avocado

These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. “Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium,” says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet.

But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo.

13. Broccoli

Pick any life-threatening disease—cancer, heart disease, you name it—and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years.

For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane.

14. Spinach

We’ll spare you the Popeye jokes, but spinach has serious health muscles. For one thing, it contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol.

Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week.

15. Tomatoes

Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice in a sandwich. For a healthier side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken.

16. Sweet Potatoes

One of the best ways to get vitamin A—an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene–rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A. Replace tonight’s fries with one medium baked sweet potato (1,096 mcg) and you’re good to go—and then some.

17. Garlic

Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; garlic takers were two-thirds less likely to catch a cold.

The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds, according to a 2007 study from Argentina.

18. Red Peppers

Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. And although getting enough vitamin C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster.

Vitamin C has other important credentials too. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke, and Australian scientists recently discovered that the antioxidant reduces knee pain by protecting your knees against arthritis.

19. Figs

When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk.

Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as chèvre or Brie.

20. Blueberries

Blueberries may very well be the most potent age-defying food—they’re jam-packed with antioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds, they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and relieve eyestrain.

Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double the amount of antioxidants most Americans get in 1 day.

21. Asian Pears

One large Asian pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your daily need. People who ate the most fiber had the lowest total and LDL cholesterol levels, according to a recent study of Baltimore adults. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference.

Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.

22. Lychee

A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested—nearly 15% more than the amount found in grapes (cited by many as polyphenol powerhouses). The compounds may also play an important role in the prevention of degenerative diseases such as cancer.

Serve by peeling or breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.

23. Apples

One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes—and even help women lose weight.

In fact, one of the only things that could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads.

24. Guava

Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C, with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium orange (377 mg versus 83 mg)—that’s more than 5 times your daily need. It’s also loaded with lycopene (26% more than a tomato), which may help lower your risk of heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and staph.

You can buy guava juice, or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice cubes.

25. Dark Chocolate

Thank you, dark chocolate, for making us feel good—not guilty—about dessert. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries.It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100 g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty, and sugary foods.

Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.

Happy Healthy Eating!


Cheers,

Eve :-)

Wednesday, January 05, 2011

400 Calorie Breakfasts

A great way to start your morning is to eat a healthy breakfast with not more than 400 some odd calories. These breakfast recipes will keep you full and satisfied for a longer period of time. Enjoy! :-)


PB&B Sandwich

This peanut butter and banana sandwich is a healthier version of "The Elvis," since it was one of the King of Rock's favorite meals when topped with bacon. I added fresh blueberries on the side.

  1. Spread each half of a toasted whole wheat English muffin with 1 Tbsp peanut butter
  2. Top each half with 1/4 c sliced banana
  3. Eat as an open-faced sandwich with a side of 20 blueberries

Total calories: 406 Calories


Cheesy Eggs on Toast

Order this omelet at a diner or your favorite weekend breakfast spot. On a budget? Make this combo in your kitchen.

  1. Request an omelet made with 1 egg and 2 egg whites
  2. Fill it with spinach, tomatoes, and a sprinkle of shredded mozzarella
  3. Eat with 2 slices of whole wheat toast (no butter!)

Total calories: 391 Calories


Ham and Cheese Frittata

Love ham and cheddar in your eggs? Whip up this satisfying frittata for a Sunday brunch. Making it at home will help you control portion size and resist high-calorie sides like bacon, sausage, or home fries.

  1. Peppers and onions add great flavor for few calories
  2. Swap the cheddar cheese for a low-fat version
  3. Leftovers are delicious warmed up or at room temperature
  4. Add 1 1/2 c of sliced cantaloupe for a sweet ending

Total calories: 396 Calories


Directions
  1. Melt 1 tablespoon of the butter in a large (12") nonstick skillet over low heat. Add the onion, bell pepper, 1/4 teaspoon of the salt, and 1/4 teaspoon of the pepper. Cook, stirring occasionally, until tender-crisp, 3 to 4 minutes. Stir in the ham and cook for 1 minute, stirring occasionally. Transfer to a plate.
  2. Separate the eggs, placing the yolks in a medium-size bowl and the whites in a large bowl. Lightly beat the yolks with the water, the remaining 1/4 teaspoon salt, and the remaining 1/4 teaspoon pepper. Beat the egg whites until they form stiff, but not dry, peaks. Fold the yolks into the whites.
  3. Melt the remaining 1 tablespoon butter in the skillet over low heat. Pour in the eggs and spread them evenly with a rubber spatula. Scatter the ham mixture and cheese (if using) over the top, cover, and cook until the eggs are set, 25 to 30 minutes. Slide the frittata onto a plate and serve immediately (puffiness will subside in 5 to 7 minutes).

Nutritional Facts per serving

CALORIES 316.1 CAL
FAT 22.4 G
SATURATED FAT 9.8 G
SODIUM 1142.8 MG
CARBOHYDRATES 5.9 G
TOTAL SUGARS 2.1 G
DIETARY FIBER 1.3 G
PROTEIN 23.6 G

Cheers,

Eve :-)


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