Monthly Archives: May 2013

Bruschetta Spinach Omelette

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Bruchetta Spinach Omelette

This omelette is not only a delicious breakfast, but it also is a great meal for any time of day. For anybody out there on a low carb diet, you need to try omelette recipes like this! The entire omelette has less than 5g of carbs, about 20g of protein, and a good amount of healthy fats (which you need on any diet!). Another reason I love this meal is because it takes only a few minutes to make. All you need to make this is 1 egg mixed with 2 egg whites, 1 cup of spinach, 2 tbsp of Parmesan Cheese, and a half cup of Bruschetta (plum tomatoes, garlic, basil, extra virgin olive oil, and other spices depending on what recipe you may try). Mix the egg and egg whites in a bowl and cook in a pan. Once most of the egg is cooked, flip the omelette over and add the spinach and cheese on top. Fold the omelette over and finish cooking until the omelette in golden. Place on a plate and add the bruschetta on top. Thats it! Try it out and let me know what you think!

Like this recipe? Have any you would like to share? Email me at corestrengthalec@gmail.com

Sauteed Burgers and Vegetables

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Vege Burgers 2

I made this meal as my post-workout meal and I honestly can’t get enough of it. It’s packed with protein, good fats, and it’s filling… Just what I like for a good post workout meal!

All you need is:
2 Burger Patties (I did Vege Burgers)
2 cups of Raw Spinach
1 cup of Baby Portabella Mushrooms
1/2 cup of Chopped Onions
1 Egg
Extra Virgin Olive Oil or Coconut Oil

1. Lightly grease a pan with cooking spray or coconut oil.
2. Place the two burger patties in the pan and sautee until ready. (I used Vege burgers which take 6-8 minutes to cook in a pan. Other burger patties have different cooking times. Make sure to check the recommended cooking time for the patties you are using)
3. In a separate pan, heat 2 tbsp of extra virgin olive oil on medium heat
4. Add the 1 cup of baby portabella mushrooms and a 1/2 cup of chopped onions to the pan.
5. Sautee the vegetables until they start to get a golden brown color. (5-7 minutes)
6. Remove the sauteed vegetables onto a plate that is covered with a paper towel (This will help soak up extra unneccessary oil).
Vege Burgers 1
7. Gently wash and wet the 2 cups of raw spinach
8. Once the burger patties are done, remove the patties from the pan and put them on a plate. Put the damp spinach in this now empty pan that the burgers were once in.
9. Cook the spinach until its begins to turn dark green and shrink. (If the pan is hot, this should only take 30 seconds-1 minute)
10. Place the cooked spinach on top of the burgers, and add the sauteed vegetables on top of that.
11. In a pan, grease and fry 1 egg.
12. Add the egg on top of the vegetables and enjoy!

If you use vege burgers like I did, this meal comes to about 35g of protein and 22g of carbs. If you decide to use meat burger patties instead of vege burger patties, it will raise the protein by about 6g per patty, your carb intake will lower about 7g per patty, and your fat intake will rise depending on the cut and fat percentage of the meat! Meat patties are perfect for those who may be on a low carb diet because the entire meal will then contain less than 8g of net carbs.

Like this recipe? Have any recipe ideas of your own? Any questions or comments? Email me at corestrengthblog.wordpress.com!

Feature Friday: Eric Turner

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Eric 1
First name: Eric
Last name: Turner
City: Houston
State: Texas (Originally from Herriman, UT)
Age: 32
Height: 6’1″
Weight: 208
Profession: Personal Trainer

Follow Him:
Twitter: @erictastic
Instagram: erictastic

When did you start working out?:
When I was 21.

Eric 2

How many days a week do you work out?:
I do weights 5 days a week and I do cardio 6 days a week.

How long is your average workout?:
Usually 90 min

Favorite muscles to exercise:
Legs

Least favorite muscles to exercise:
Legs. lol

Eric 3

Do you have any fitness goals? If so, what are they?:
I’m constantly trying to better myself and my symmetry, and I’m currently competing for my IFBB Pro Card.

Do you have any fitness inspirations? If so, who are they?:
Jaco De Bruyn

What supplements do you take or recommend?:
I think people misunderstand what supplements are for. They are intended to supplement any areas that your diet is lacking. I tend to only take supplements when I’m dieting down so that I still get the nutients that I’m lacking.

Eric 4

Can you give a brief overview of your diet?:
It’s constantly changing, so that I won’t plateau. It generally consists of around 45-50% of kilocalories from carbs, 30-35% of kcal from proteins, and 15-20% of kcal from fats.

Do you have any workouts that you specifically like, that you believe are very affective?:
You can’t have a good physique if you focus too much on one thing. Variety is the spice of life when it comes to me working out. I have lately been obsessed with lateral raise drop sets though.

Do you have any tips for people who are trying to reach their fitness goals?:
Keep with it. Consistency is the magic ingredient!

Do you have any other things you would like to say?(Comments, suggestions, etc)?:
I get a lot of questions from people who have all sorts of strange ideas of things they’ve heard… I think the biggest misnomer that people have is that low carb is always the way to go. If you’re looking to build muscle, you can’t pack on muscle without eating carbs, and cutting them out actually makes gaining muscle pretty difficult.