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Fit 4 Life | Add some egg-citement to your life

Published:Tuesday | September 12, 2017 | 12:00 AMMarvin Gordon
Tomato and green pepper omelette.

With The Gleaner's Fit 4 Life 12-Week Lifestyle/Fitness Challenge now underway, now is the perfect time to start looking at the changes you will have to make as it relates to nutrition. Proper nutrition will go a long way in getting you the results you need to achieve that healthy body.

Before you start worrying about how expensive or boring it is going to be, however, check out our nutrition guides and the wholesome, tasty and easy-to-prepare meals we suggest and fall in love with eating healthy.

First off, eggs are among the most nutritious and versatile foods around. Eggs can play a valuable role when trying to eat healthy without breaking the bans. Eggs contain about six grams of high-quality protein, so high that it is used as the standard by which other foods are measured; protein is key for muscle building and repair, and is needed for fat loss.

Most of us will have eggs several times a week and this is good because eggs not only provide quality protein, but minerals, and vitamins - including A, E and K and a range of B vitamins such as B12, riboflavin and folic acid - as well. Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium, zinc and iron.

Eating hard-boiled eggs day in and day out, however, will get boring eventually, so experiment with them and find ways they can fit into your diet.

Start enjoying your egg-based breakfast with this omelette recipe!




1/3 cup chopped green pepper

1/3 cup chopped tomato

2 tbs chopped onion

2 tsps olive/coconut oil

1 tbs butter

3 eggs

3 tsps milk

1/8 tsp salt

1/8 tsp black pepper

1/3 cup cheddar cheese


In a small non-stick skillet, saute green pepper, tomato and onion in oil until tender. Remove from skillet and set aside.

In the same skillet, melt butter over medium-high heat. Whisk the eggs, milk, salt and pepper. Add egg mixture to skillet (mixture should set immediately at edges).

As eggs set, push cooked edges toward the centre, letting uncooked portion flow underneath. When the eggs are set, spoon green pepper mixture and tomato on one side. Sprinkle with cheese and fold other side over filling. Slide omelette onto a plate.

Yield: one serving.

- Marvin Gordon is a fitness coach; email:;