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Makes 1 Serving
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Shake & Scramble

Contributed by: News Canada

Summer stamina: Eat smarter to play harder (NC) - Canadians may have invented hockey, but for many of us, it's the warm weather that makes us think of getting active. Our summers are short so we make the most of them with an intense schedule of cycling, gardening, swimming lessons, soccer practices and crazy schedules. Talk about playing hard. Canadians are experts when it comes to squeezing every ounce of fun out of this precious season, but we often forget how draining that can be on our bodies.

Shake & Scramble
Whether you're a fitness beginner or a seasoned pro, it's critical to balance your nutrient intake to compensate for your increased activity levels. Most people understand the importance of staying hydrated, yet few understand exactly what they should eat to build and maintain higher energy levels.

As activity levels increase, it's important to make sure you get adequate protein in your diet to keep active muscles healthy. Protein also helps sustain energy levels over a prolonged period of time.

Calgary-based sports nutritionist Andrea Holwegner, a registered dietitian, works with clients ranging from the general public to Olympic athletes. She recommends the following test: in the morning, consume a piece of toast and a small glass of juice and see how long it is before hunger hits. It's usually within a couple of hours. The next day, "Add some protein, like two eggs, to the same breakfast, and you'll probably find that you won't get hungry again for three or four hours," says Holwegner.

Protein is especially important following physical activity because it helps muscles recover from exertion. Eggs can help; they're rich in protein - perfect for energetic people. A kitchen staple, eggs are convenient and quick to prepare - perfect either following a workout to help your muscles recover or prior to any activity to ensure you have the energy you need to keep going. Try a simple scramble, like this one from for a speedy and balanced meal. You'll get 12 grams of protein and 14 important nutrients from the eggs.

Preparation time: 5 minutes - Cooking time: 5 minutes


  • 2 eggs 2
  • 2 tbsp milk 30 mL
  • 1/4 cup finely chopped smoked turkey or ham 50 mL
  • 1/4 cup finely chopped green or red pepper, or cooked vegetables 50 mL
  • 1/4 cup shredded Cheddar or Colby cheese 50 mL
  • Cooking spray


Combine ingredients in a container with a tight-fitting lid; cover and shake together until well mixed. Lightly spray a skillet with cooking spray. Add egg mixture. Scramble over medium heat.

Microwave Method:

Shake ingredients in a microwaveable container; cover loosely. Microwave on MEDIUM-HIGH (70%) 1 to 1-1/2 minutes; stir around outside edge to move cooked eggs towards the centre. Return to microwave and cook 15 to 30 seconds longer. (Eggs should still look a little moist.) Cover and let stand 30 seconds.

Time-Saving Tip:

Prepare the mixture the night before and microwave in the morning for a quick and delicious breakfast.

Serving Size: Makes 1 Serving



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