1 Egg + 2 Egg Whites + Veggies = Boffo Omelet

We're still on a weight-loss kick at my house, though my husband's been much more rigorous about it than I--and the results are in: He's lost 10 pounds! As I haven't had the courage to step on the scale following the shock of discovering in the doctor's office that I'd piled on a few over the holidays, I can't report on my progress. Of course, this head-in-the-sand approach is a definite no-no when it comes to taking off weight. But I have been eating healthier, which is a start anyway.

Here's a delicious, easy-to-make omelet that was inspired by one of my favorite Weight Watchers recipes for a one-egg, two-egg white omelet. The combination, on the WW plan is only two points, as the two egg whites aren't counted, though, obviously, they do have calories (about 34 in 2 large egg whites, plus about 72 calories for a large egg). The benefit for those of us with cholesterol issues is that egg whites have no cholesterol, though they also have fewer nutrients than yolks (check out the American Egg Board's Incredible Egg nutrition page), which contain generous amounts of Vitamins A, D and E, though, surprisingly, egg whites have slightly more protein. I like adding the one egg for extra flavor and color, though you could make the omelet with all egg whites (I'd use four egg whites total).

While my husband sticks faithfully to his 2-ingredient omelet--Trader Joe's ReddiEgg (or TJ's 100% Liquid Egg Whites), plus a generous sprinkling of Trader Giotto's Parmesan & Romano cheese (see my post on Living With a Picky Eater)--I like to make myself the two-point omelet, which I jazz up a bit by frying a few onions or scallions, sliced mushrooms, chopped red pepper and a sprinkling of Parmesan--fresh grated, if I have it. This last adds another point or two and a few calories, but a lot more flavor. Of course, salt, pepper and a few spices don't hurt either. The best trick is cooking the omelet in a nonstick pan. I heat the pan a few seconds and use just a spray or two of oil on the surface before adding the veggies, followed by the beaten egg. Served with a spicy splash of Sriracha or salsa, wrapped in a tortilla or served au naturel, this omelet is a boffo breakfast to jump-start your day. But watch out: It's so easy to whip together, it may become habit-forming!

Parmesan Veggie Omelet

1 large egg

2 large egg whites

2-3 tablespoons chopped veggies*

Vegetable oil spray

1 tablespoon Parmesan cheese**

Salt and pepper, to taste

Italian or other seasoning of your choice, to taste

*I used 1 green onion, 1/8 of a red pepper, 2-3 chopped mushrooms, but chopped spinach, tomatoes or other choices would also work.

** Sometimes I add or substitute a tablespoon or two of no-fat or low-fat feta.

Directions

1. Put the whole egg in a small bowl. Separate 2 eggs and add whites to the egg, saving yolks for another use. Beat eggs lightly with a fork until combined but not whipped to a froth.

2. Dice green or regular onions and red pepper, if using. Thinly slice mushrooms. Chop red peppers. Heat a small skillet or omelet pan, preferably nonstick, on low to medium heat. Spray lightly with oil. Add veggies and fry for 1 to 2 minutes on medium heat until lightly golden.

3. Add egg mixture to the fried veggies, adding another spray of oil if need be. Sprinkle with cheese, salt, pepper and additional seasoning.

4. Lightly tip pan to make sure that egg reaches to the edges. When egg has set for a minute or so, use a spatula (rubber or plastic for a nonstick pan) to pull edges of the egg toward the middle slightly, tipping pan to allow the liquid egg to flow into the spaces along the edge of the omelet.

5. When the omelet is almost set, flip it over on itself and ease out onto a plate.

6. Garnish as you wish, with a sprinkle of parmesan, paprika, a dash of hot sauce or salsa. If you wish, add a slice of toast or wrap up in a tortilla--or serve with a dollop of yogurt or cottage cheese on the side.

To Lose Weight, Track What You Eat

A page from my 12-week Weight Watchers tracker. It helps
keeps me honest--except when I cheat!

I cooked and baked like crazy during the holidays. I also stopped a longtime practice of tracking my food, something that helped me lose more than 60 pounds through Weight Watchers a few years back. Like almost everyone else I know, I rationalized my recent descent into indiscriminate snacking and splurging with the usual excuses: "It's just a few pounds. I'm still much thinner than I was." "I've been through a lot. I deserve to eat this whole piece of cake--and the cookies too!" "I'm a food blogger--how can I write about something without sampling it first?"

Unfortunately, you can't fool the scale--or the doctor. I gained 10 pounds during the holidays (on top of 10 I'd already gained), and my cholesterol level skyrocketed. OK, I can rationalize that too--they weighed me and took the blood sample after breakfast. Of course it must be inaccurate. But the truth is, it's time to 'fess up and drop some of those extra lbs, inches and bad habits. Both my husband and I are working hard at the gym--he with a trainer, me trying to do it on my own. Fewer carbs, more fruits, veggies and protein. I bought another 12-week "Plan & Track" journal at Weight Watchers, though I haven't rejoined--yet. However, my last stint was three-years, so the Points-Plus system is fairly second-nature to me: 26 daily points, plus a 49 extra to play with for the week. If you exercise daily, so much the better--you can eat a little more, but if you don't eat the extra points, the weight may come off faster. As for me, I'm just trying to get my splurging under control--and perhaps lose some of that extra girth. The first step is to step on that scale and face the music. The next step is tracking, tracking, tracking!

Several studies have shown that writing down what you eat--or keeping track of it through a food app--helps people lose weight. One study, published in the American Journal of Preventive Medicine and discussed on WebMD, showed that people who kept a food diary six days a week lost twice as much weight as those who kept a diary one day a week or less. Basically, the practice of journaling makes you more aware--or "mindful"-- of what you're putting in your mouth. How easy is it to snack on those leftover hors d'oeuvres before tucking them away in the fridge and forget you actually consumed half a tray of bruschetta and goat cheese, plus a plate of mini wienies? How hard is it to wrap that lonely leftover piece of chocolate cake for later consumption rather than stuffing it in your mouth--or, better yet, to toss it into the garbage to avoid future temptation? Writing down what you eat forces you to own your excesses.

So what's the takeaway? My husband's perennial injunction: "Time for that starvation diet!" sounds a bit extreme. Instead I prefer an old-fashioned, measured approach: the written food diary. He, on the other hand, uses the free calorie-counting app, myfitnesspal. "It's great," he says. "They have a great database of food and restaurants, and it keeps you on track." He particularly likes the calculator that he uses with the exercise app, Runtastic, to figure out how many calories he's burned working out at the gym, walking or biking, so he can adjust his calorie intake for the day. His single-minded focus on losing weight is rubbing off on me--at least a little. If he's going to lose 30 pounds, I'm good for at least those extra 10! I'll keep you posted on how it goes.