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 – so much that I couldn’t get my engagement ring on and off. So I’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 Intermittent Fasting again. Along with IF, I began monitoring my Potassium intake.
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. Studies are even showing a link between low Potassium levels and Type 2 Diabetes. Within a week of making sure I got enough Potassium and Intermittent Fasting, I could slide my rings on and off again!
Potassium Rich Omelet
I’ve been coming up with various recipes I enjoy that are rich in Calcium, Potassium and Magnesium. Here’s my favorite omelet along with the nutrients it contains:
Saute in 1/8 tsp coconut oil:
- Onion sweet (2 oz)
- Bell peppers, 1/4 cup chopped
- Mushrooms (white, raw, chopped) 1/4 cup
After tender, remove from pan and set aside.
Whisk Together:
- 2 eggs scrambled
- Milk, 2% (1/4 cup) (Sometimes I’ll substitute a TBSP of Greek Yogurt)
- Salt / pepper
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.
Top egg mixture with
- Sauteed onion, pepper and mushrooms
- Spinach (1/4 cup raw)
- Basil (Fresh) 5 leaves (Chopped). I often add fresh oregano too.
- Tomatoes (raw red ripe – 1/2 cup chopped/sliced) I put half in the omelet and half on top
- Cheese, Muenster 1/4 cup
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.
- Avocado (1/2 each) – Sliced on top — don’t leave this off. The Avocado has tons of Potassium in it!
| Total | % of RDA | |
| Calories | 603.49 | |
| Protein | 27.75 | 56% |
| Calcium | 442.925 | 44% |
| Iron | 3.05 | 17% |
| Magnesium | 87.075 | 22% |
| Potassium | 1241.65 | 26% |
| Manganese | 0.375 | 21% |
I’ve tried Intermittent Fasting before with minimal results. Probably because I ate whatever junk I felt like eating when I was eating. I wasn’t getting the nutrients I needed. As I’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’s discovered certain foods to eat that amp up your results.
If you’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:
Or if you know you’re interested, please send an email to Ellen at sellenbritt@gmail.com with the words IF Mentoring in the subject line. She’s waiting to hear from you!
About Marnie Pehrson Kuhns
Marnie Pehrson Kuhns is a Certified SimplyHealed Practitioner
who uses music and creativity to mentor you past barriers, fears and doubts to discover, create and deliver your soul’s song (the mission, message or purpose you are on this earth to live). Marnie is a best-selling author with 28 fiction and nonfiction titles. Get a FREE 20-minute strategy session with Marnie here. If you'd like Marnie and her husband Dave to work with you personally on your project in person, please visit PassionRetreats.com.
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