{"id":5408,"date":"2019-10-29T16:56:43","date_gmt":"2019-10-29T16:56:43","guid":{"rendered":"https:\/\/marniekuhns.com\/unplugged\/?p=5408"},"modified":"2019-10-29T17:16:44","modified_gmt":"2019-10-29T17:16:44","slug":"potassium-rich-omelet","status":"publish","type":"post","link":"https:\/\/marniekuhns.com\/unplugged\/2019\/10\/29\/potassium-rich-omelet\/","title":{"rendered":"Potassium Rich Omelet Recipe"},"content":{"rendered":"\n<p>After being diagnosed as pre-diabetic with low vitamin D about 6 months ago, I started digging into ways to improve my diet.<\/p>\n\n\n\n<p>My research led me to discovering the importance of getting enough nutrients like Potassium, Calcium, and Magnesium. For example, I tend to carry a lot of water weight &#8211; so much that I couldn&#8217;t get my engagement ring on and off. So I&#8217;d stopped wearing it. I really wanted to wear that ring. So, in the beginning of October, I stuck it on my finger anyway and started <a href=\"https:\/\/marniekuhns.com\/unplugged\/2019\/10\/19\/intermittent-fasting\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Intermittent Fasting (opens in a new tab)\">Intermittent Fasting<\/a> again. Along with IF, I began monitoring my Potassium intake.<\/p>\n\n\n\n<p>The foods I usually ate were giving me very little Potassium. So I adjusted what I was eating to make sure I was getting enough. Potassium regulates things like water weight, hormones, proper muscle contraction etc.&nbsp; Studies are even showing a <a href=\"https:\/\/www.healthline.com\/health\/diabetes\/diabetes-and-potassium\" target=\"_blank\" rel=\"noopener noreferrer\">link between low Potassium levels and Type 2 Diabetes<\/a>. Within a week of making sure I got enough Potassium and Intermittent Fasting, I could slide my rings on and off again!<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/marniekuhns.com\/unplugged\/wp-content\/uploads\/2019\/10\/omelet500.jpg\" alt=\"Potassium, Calcium Magnesium Rich Omelet\" class=\"wp-image-5410\" width=\"294\" height=\"297\" srcset=\"https:\/\/marniekuhns.com\/unplugged\/wp-content\/uploads\/2019\/10\/omelet500.jpg 500w, https:\/\/marniekuhns.com\/unplugged\/wp-content\/uploads\/2019\/10\/omelet500-297x300.jpg 297w\" sizes=\"auto, (max-width: 294px) 100vw, 294px\" \/><figcaption>Potassium, Calcium and Magnesium Rich Omelet<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Potassium Rich Omelet<\/h2>\n\n\n\n<p>I&#8217;ve been coming up with various recipes I enjoy that are rich in Calcium, Potassium and Magnesium. Here&#8217;s my favorite omelet along with the nutrients it contains:<\/p>\n\n\n\n<p>Saute in 1\/8 tsp coconut oil:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Onion sweet (2 oz)<\/li><li>Bell peppers, 1\/4 cup chopped <\/li><li>Mushrooms (white, raw, chopped) 1\/4 cup <\/li><\/ul>\n\n\n\n<p>After tender, remove from pan and set aside.<\/p>\n\n\n\n<p>Whisk Together:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>2 eggs scrambled<\/li><li>Milk, 2% (1\/4 cup) (Sometimes I&#8217;ll substitute a TBSP of Greek Yogurt) <\/li><li>Salt \/ pepper<\/li><\/ul>\n\n\n\n<p>Put remaining 1\/4 tsp coconut oil in pan and spread out. Pour the egg\/milk mixture into pan and rotate the pan until the egg mixture covers the bottom of the pan without going up the sides.<\/p>\n\n\n\n<p>Top egg mixture with<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> Sauteed onion, pepper and mushrooms <\/li><li>Spinach (1\/4 cup raw)<\/li><li>Basil (Fresh) 5 leaves (Chopped). I often add fresh oregano too.<\/li><li>Tomatoes (raw red ripe &#8211; 1\/2 cup chopped\/sliced) I put half in the omelet and half on top<\/li><li>Cheese, Muenster 1\/4 cup<\/li><\/ul>\n\n\n\n<p>Cover the omelet with a lid on low heat until the egg starts to look cooked. Flip one side over the other and replace the lid until the omelet is cooked through. Top with Avocados.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Avocado (1\/2 each) &#8211; Sliced on top &#8212; don&#8217;t leave this off. The Avocado has tons of Potassium in it!<\/li><\/ul>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>&nbsp;<\/td><td>Total<\/td><td>% of RDA<\/td><\/tr><tr><td>Calories<\/td><td>603.49<\/td><td>&nbsp;<\/td><\/tr><tr><td>Protein<\/td><td>27.75<\/td><td>56%<\/td><\/tr><tr><td>Calcium<\/td><td>442.925<\/td><td>44%<\/td><\/tr><tr><td>Iron<\/td><td>3.05<\/td><td>17%<\/td><\/tr><tr><td>Magnesium<\/td><td>87.075<\/td><td>22%<\/td><\/tr><tr><td>Potassium<\/td><td>1241.65<\/td><td>26%<\/td><\/tr><tr><td>Manganese<\/td><td>0.375<\/td><td>21%<\/td><\/tr><\/tbody><\/table>\n\n\n\n<p>I&#8217;ve tried <a href=\"https:\/\/marniekuhns.com\/unplugged\/2019\/10\/19\/intermittent-fasting\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Intermittent Fasting (opens in a new tab)\">Intermittent Fasting<\/a> before with minimal results. Probably because I ate whatever junk I felt like eating when I was eating. I wasn&#8217;t getting the nutrients I needed. As I&#8217;m trying IF again, I decided to enlist professional help. My long-time friend and colleague Ellen Britt is going to be leading me and 6 other people through a 6-month journey with Intermittent Fasting. Ellen is a former PA who has dug deep into the science and nuances of Intermittent Fasting and helped many others do the same. For example, Ellen tells me she&#8217;s discovered certain foods to eat that amp up your results.<\/p>\n\n\n\n<p>If you&#8217;d be interested in being one of the 6 other people (there are actually 4 spots left as I write this), you may go here to learn a bit more:<\/p>\n\n\n\n<figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-marnie-pehrson-kuhns\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"8wBswFq4iz\"><a href=\"https:\/\/marniekuhns.com\/unplugged\/2019\/10\/19\/intermittent-fasting\/\">Intermittent Fasting Support<\/a><\/blockquote><iframe loading=\"lazy\" title=\"&#8220;Intermittent Fasting Support&#8221; &#8212; Marnie Pehrson Kuhns\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" src=\"https:\/\/marniekuhns.com\/unplugged\/2019\/10\/19\/intermittent-fasting\/embed\/#?secret=8wBswFq4iz\" data-secret=\"8wBswFq4iz\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Or if you know you&#8217;re interested, please send an email to Ellen at sellenbritt@gmail.com with the words IF Mentoring in the subject line. She\u2019s waiting to hear from you!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"231\" src=\"https:\/\/marniekuhns.com\/unplugged\/wp-content\/uploads\/2019\/10\/OmeletNutritionData500.jpg\" alt=\"Potassium Rich Omelet - Calcium and Magnesium Rich Omelet Recipe\" class=\"wp-image-5416\" srcset=\"https:\/\/marniekuhns.com\/unplugged\/wp-content\/uploads\/2019\/10\/OmeletNutritionData500.jpg 500w, https:\/\/marniekuhns.com\/unplugged\/wp-content\/uploads\/2019\/10\/OmeletNutritionData500-300x139.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>After being diagnosed as pre-diabetic with low vitamin D about 6 months ago, I started digging into ways to improve my diet. My research led me to discovering the importance of getting enough nutrients like Potassium, Calcium, and Magnesium. For example, I tend to carry a lot of water weight &#8211; so much that I&#8230;<\/p>\n","protected":false},"author":1,"featured_media":5410,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[131,127],"tags":[],"class_list":["post-5408","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes","category-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Potassium Rich Omelet Recipe - Marnie Pehrson Kuhns<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/marniekuhns.com\/unplugged\/2019\/10\/29\/potassium-rich-omelet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Potassium Rich Omelet Recipe\" \/>\n<meta property=\"og:description\" content=\"Here&#039;s my delicious potassium omelet recipe that is rich in not only potassium but also calcium and magnesium. 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