Goals are Dreams with a Plan – Fulfill Them in 2014

 As we ring in 2014, many of us will be reflecting on the past year and looking to make a change.   Something like 50% of Americans make New Year’s Resolutions, with the #1 resolution being to lose weight.  Sadly, only about 10% of those who start out accomplish their resolution.  Don't let this be you!

Our ONE Fit Challenge is a perfect way for you to set goals and make a plan to reach them with the personal support of a mentor and friend who will help you achieve your goals.  We give you 8 weeks of coaching, advice, meal plans if you want them, classes and more plus a great support network that will encourage you to keep going when you can’t and who will help you celebrate what you have accomplished.    

Our lives are the accumulation of our choices.  We make hundreds of choices each day.   All of us can look back and see some choices that, had we chosen otherwise, could have made a huge impact on our lives. And when we choose to “start again tomorrow” because we “blew it” today or we decided to work a few extra hours to get “caught up”, time is slipping away.   All those seconds add up to a lifetime before we even realize it.  Do you want to spend them fighting the urge for your next soda because you’re tired or feeling guilty because you didn’t get in a workout?   Or do you want to spend them feeling great because you are making yourself a priority by feeding your body optimally, practicing moderation , preparing meals, and making time for exercise so you can enjoy all of those seconds living as a happier, energetic and more productive person?

We want you to teach you how to leave diets behind and eat REAL food, clean food, foods free of pesticides chemicals and other junk that you don’t need!   It’s that simple.   It’s funny, only two generations ago, the thought of NOT eating real food seemed outrageous? And now, we have to fight to do it daily.

Here are our best tips for nutrition success for you in 2014…

·         Sip this every morning for an everyday detox– 10oz warm water w/half a lemon, pinch of cinnamon or a pinch of cayenne pepper

·         Never eat less than 1200 calories

·         Sleep AT LEAST 7-8 hours per night

·         No processed foods – hint if it’s in a box or a can stay away

·         If you cannot pronounce it you shouldn't be eating it

·         Drink MORE water – hint if you pee clear you are getting enough

·         Eat as much organic as you can afford – for sure buy apples, all berries, celery, potatoes, peppers, greens, grapes, cherries, and peaches

·         Eat lots of plants- fresh and frozen have the most nutrients

·         Lean cuts of meats that are not processed - choose lunch meats such as Boarshead or Applegate Farms which have NO nitrates

·         Fish should be WILD CAUGHT - stay away from Farm-raised, and high mercury/PCB laden Swordfish, Orange Roughy, Chilean Sea Bass

·         Eat grains that are whole (look for 100% whole wheat, whole rye, etc as the first ingredient) OR consider going  “gluten-free” as many of us have a wheat allergy we don't recognize

·         Eat 5-6 smaller meals throughout the day to keep you blood sugar stable for less mood swings and cravings

·         Meals should be 300-500 calories, snacks 100-250 Calories

·         Eat before 7pm

·         Cut back your sugar intake - it is no different than a drug addiction as it changes your brain chemistry   

·         Limit alcohol - it slows your metabolism up to 72 hours after drinking

·         Workout 5 days per week - 150 minutes per week is maintenance, do more more for weight loss

·         Prepare and plan and your ability to eat healthy will be effortless!

If you choose to do nothing and make no changes at all, then take a good look at where you are now because next year will come quickly and it will look very much the same.  If you are okay with that, fantastic; but, if you think you might like to ring in 2015 healthier and happier, then now is the time to set those goals and take some action.  Not resolutions that will fall by the wayside in a few weeks, but real, honest to goodness goals.    We promise that we can help you have success in 2014 and we are here to help.

To join the ONE Fit Challenge or to come in and visit for the first time, come see us Friday January 3^rd from 530-8pm or Saturday 9am to noon.

Need more information? Please email us info@onetrainingstudio.com or check out our website www.onetrainingstudio.com

We want to thank all of you who have supported ONE Training over the last year in becoming a client, coming to workshops, classes, participating in discussions on Facebook or simply sharing love & words of encouragement! 

Health and happiness to you all and may 2014 be a year of change and a year to remember.

Jen & Michelle xo

NOT TAKING ACTION IS AN ACTION....

The biggest barrier is not taking action. 
NOT TAKING ACTION IS AN ACTION.
One that keeps your life exactly the same.

If you want to change your life in any way you have to do something different.
There are no exceptions to this rule. Taking action is what changes your life; there is nothing else that will ever accomplish this. All your good intentions, talking, learning, thinking, and planning will not change your life until you actually take the actions necessary to make it happen.

Any action you take in the direction you want to go is better than taking no action at all. Right now pause for a moment and think of one action you could take consistently towards a goal you want. It doesn’t have to be anything big, just something you aren’t doing now that you could be doing.

Want to get healthy? Start small, like making a commitment to yourself to add a 10 minute walk in every day.  After a couple of weeks you will start to feel better and gain energy, then add more time to exercise plus strength training, 150 minutes per week for maintenance.  Eventually you may feel inspired to try dancing, playing sports again, start jogging or try a fitness class. Then, how great, you’ll be doing something new and different, meeting new people and you will be closer to improving your health and wellness. Think about how lousy you felt sitting on the couch!!  As you get exercise into your routine, make better food choices too, knowing 70% of your success is what you put in, and 30% of what you put out!  Whole, unprocessed, organic, real foods. Add more veggies and drink your water! 

The point is that every step toward where you want to go counts. Every time you move forward towards a goal, even a little bit, you are now in a new place and you open yourself up to the opportunity to learn something that will bring you closer to where you want to go. Every small step brings you closer. But you must take the steps by committing to an action and doing something that you aren’t already doing.

Next time you say to yourself " I know what to do, I just can’t make myself do it", turn that negativity to action.....
Exercise in your living room.  Walk at lunchtime.  Take the stairs.  Do push ups and squats in your office. Take the long way. Try a new class.  Join a new running group. Creating a support network will change everyone's perspective about health and wellness.

“Change the way you look at things and the things you look at change.”  Wayne W. Dyer



Make a commitment to yourself.  Let us help you! 

Join us November 1st and 2nd (times vary, please email for info)
to register for the Fit for Life Holiday Challenge - 6 weeks to a better you this holiday!!   It will keep you accountable as you learn how to eat clean, move well and live right!  

ONE body ONE life ONE YOU

Attention Night Owls...

I admit I’m a night owl.  There’s something about staying up while the rest of the house is asleep.  It’s when I get my best work done or when I fold laundry while catching up on my favorite shows, and it’s pretty nice to enjoy some quiet time alone.   Sure the next day I’m irritable, sleepy and craving carbs like mad, but it’s worth it, I need my time alone, right?  WRONG! 

There are many reasons to get to bed early...here are some of the most important:

Sleepiness Causes Accidents - Drowsiness can slow reaction time as much as driving drunk. It is estimated that fatigue is a cause in 100,000 auto crashes and 1,550 crash-related deaths a year in the U.S.  Studies also show that sleep loss and poor-quality sleep lead to accidents and injuries on the job, as well as more sick days per accident.

Sleep Loss Makes you Dumb  -   Lack of sleep hurts thinking and learning processes in many ways. First, it impairs attention, alertness, concentration, reasoning, and problem solving making it more difficult to learn efficiently.   Second, during the night, various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day. 

Sleep Deprivation Can Lead to Serious Health Problems – Lack of sleep has shown to increase the risk for Heart disease, Heart attack, Heart failure, Irregular heartbeat, High blood pressure, Stroke and Diabetes. 

Lack of Sleep Kills Sex Drive - Sleep-deprived men and women report lower libidos and less interest in sex. Depleted energy, sleepiness, and increased tension are largely to blame.  For men with sleep apnea, a respiratory problem that interrupts sleep, it is shown that testosterone secretion dramatically decreases during a restless night.

Sleepiness Is Depressing - In a 2005 Sleep in America poll, people who were diagnosed with depression or anxiety were more likely to sleep less than six hours at night.  The most common sleep disorder, insomnia, has the strongest link to depression. In a 2007 study it was determined that those with insomnia were five times as likely to develop depression as those without.  In fact, insomnia is often one of the first symptoms of depression.  Insomnia and depression feed on each other. Sleep loss aggravates the symptoms of depression, and depression can make it more difficult to fall asleep. On the positive side, treating sleep problems can help depression and its symptoms, and vice versa. 

Lack of Sleep Ages Your Skin - Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes.   When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic.

Sleep loss also causes the body to release too little human growth hormone. When we’re young, human growth hormone promotes growth. As we age, it helps increase muscle mass, thicken skin, and strengthen bones. During deep sleep growth hormone is released as part of normal tissue repair, patching up the wear and tear of the day.

Losing Sleep Can Make You Gain Weight - When it comes to body weight, it may be that if you snooze, you lose. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity.  Recent research has focused on the link between sleep and the peptides that regulate appetite. Ghrelin stimulates hunger and leptin tells your brain it is full and suppresses appetite. Shortened sleep time is associated with decreases in leptin and elevations in ghrelin.  Not only does sleep loss appear to stimulate appetite. It also stimulates cravings for high-fat, high-carbohydrate foods.

So how much sleep do you need?  The long-held ideal of eight hours of sleep a night seems like a far off dream to most of us.  With estimates between 50 million and 70 million U.S. adults suffering from a sleep or wakefulness disorder, the Centers for Disease Control and Prevention have now classified insufficient sleep a health epidemic, with 40% of us averaging 6 or fewer hours per night!!  

The amount of sleep a person needs varies between individuals and fluctuates as we grow older. The National Sleep Foundation suggests that young children (5-10 years) need 10-11 hours of sleep daily, teens (10-17 years) need 8.5-9.5 hours, and adults need 7-9 hours.

So how do we get more sleep? Count sheep?

·         Maintain a regular bed and wake time schedule including weekends.
·         Establish a regular, relaxing bedtime routine such as soaking in a hot bath and then reading a book or listening to soothing music.
·         Create a sleep-conducive environment that is dark, quiet, comfortable and cool.  Even a pinpoint of light on the skin has been shown to disrupt sleep patterns.
·         Sleep on a comfortable mattress and pillows.
·         Use your bedroom only for sleep and sex.
·         Finish eating at least 3 hours before your regular bedtime.
·         Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
·         Avoid coffee, tea, soft drinks, chocolate close to bedtime.  The caffeine will keep you awake.
·         Avoid nicotine. Used close to bedtime, it can lead to poor sleep.
·         Avoid alcohol, it may initially make you sleepy but will cause sleep disruptions throughout the night.

 

Join our 6 week Fit for Life Holiday Challenge, that tracks all areas of wellness from sleep to nutrition to exercise and more.   It is a total wellness transformation and will change your life!   

You can register Saturday November 2^nd.  The Challenge begins November 4^th.   Visit our website for all the details www.onetrainingstudio.com

 

 

 

 

Everyday Detox – this works…

Those of us who have been drinking warm lemon water the last few months have  witnessed the powerful effects  first hand. It’s a mini cleanse everyday. 

 

In Ayurvedic Medicine warm, lukewarm, or hot water with lemon has long been touted as a body cleanser. When you drink it first thing in the morning on an empty stomach it immediately revs up your digestive system and cleanses your body by flushing your liver and kidneys of toxins. This supposedly can lead to weight loss but I’m still working to see this benefit ;).   TMI, but I do notice that it cleans me out.  

 

So why should you detox? 

Pollution, modern food production processes and our hectic lifestyles have resulted in many ailments that affect the general public on a daily basis.   The major causes of common problems such as stress, depression and fatigue can be linked to

·         Heavy metal poisoning from water and fish supplies

·         Pesticides and chemicals used in produce farming

·         Toxins ingested through polluted air and water

  

Benefits of a Natural Detox:

While some detox programs can be difficult to get through, the results usually outweigh the negatives. People who use home remedy natural body detox programs often experience:

·         Increased vitality

·         More energy

·         Weight loss

·         Improved circulation

·         Better memory

·         Positive well-being

·         Increased immunity to sickness

 

It's easy to do ...

In a mug, add
juice of 1/2 lemon (freshly squeezed)
1/4 teaspoon turmeric (why not get its amazing healing properties wherever you can.)
pinch of red chile powder or cayenne (boosts metabolism)
pinch of coarse sea salt
a pinch of  raw sugar to stimulate the brain

Add 1 – 1 1/2 cups boiling water and stir well.  Drink it like a tea. The turmeric will collect at the bottom, so keep a stirring spoon handy. 

Drink to your Health!

 

Come and visit us – Our open house is on Saturday September 14^th from 9am-2pm…FREE classes every half hour (including kids classes for ages 6-12)– nutrition Q&A with Jen & Michelle, our favorite healthy treats, friends, fun and more. 

 

 

 

 

Are Your Hormones out of Whack?

If you stay up late, fall asleep in front of the TV, eat processed foods and sugar, your hormones are literally playing tricks on you.  Many hormones shape our appetite and hunger and there are several factors that affect these hormones and our response to them.   Here is some interesting information about the most common hunger and metabolic hormones, what they do and how to regulate them.

Insulin is responsible for regulating carbohydrate and fat metabolism in the body. Hyperinsulinemia (chronically high blood sugar) conditions are associated with almost every disease known!

If you want to improve your health and get ripped then you need to regulate the excess production of insulin in your body.  You can do this by matching the amount of good quality carbs you consume to your activity levels. The more active you are the more good carbs you should eat for energy and nutrients. Good carbs are sprouted or 100% whole grains, fruits, veggies, nuts and beans.  Our personal experience has been that many people do well eating between 50-150 grams of carbs per day and keep sugar intake to under 25 grams per day. Master your blood sugar by paying attention to your carb consumption.

Testosterone is a powerful hormone that can limit you from ever getting powerful and lean.   Both men and women need testosterone so don't be afraid of it.  Plus there are many more people with low testosterone levels then high levels.  You can increase your body’s production by performing 30 second bouts of high intensity interval exercises, adding heavier weights with exercises that utilize multiple muscle groups, ensuring you are eating a healthy diet, and avoiding mental stress.   We don’t recommend supplements without talking to a doctor.

Leptin regulates your appetite by signaling your body when to stop eating. The problem is that your body gets numb to this signal when you have excess fat on the body.  Leptin resistance is recognized when you never seem to have the full signal. You can fix this by sleeping over 7 hours per night, minimizing table sugar and processed food intake and by focusing on healthy fats and lean protein as the staples of your diet.

Ghrelin tells your brain that your stomach is empty and signals you to get food now.  The levels of secretion increase before eating and decrease after eating.  Recent studies have shown that an increased level of ghrelin favors the accumulation of abdominal fat, which is considered to be the most harmful.  As with Leptin, ensure you are getting adequate sleep and eating a well-balanced diet low in sugar and high in good carbs and quality protein.

Cortisol is a steroid hormone produced by the adrenal gland that increases as part of the body's response to stress. Most studies show that higher and prolonged levels of cortisol impair performance, suppress thyroid function, cause blood sugar imbalances, decrease muscle tissue, lower immunity and increase abdominal fat. Make sure you make stress relief an important part of your daily routine.  Try deep breathing exercises, mediate, yoga, increase aerobic exercise and get some sleep. 

Growth Hormone stimulates growth, cell reproduction and regeneration.  You have some control over it's effects through exercise. High intensity exercise that produces lactic acid has been shown to elevate Growth Hormone levels post workout. As with other hormones, get adequate sleep, eat high quality protein, ensure you are getting vitamin D, and lower your sugar intake.

The bottom line is this... Your hormones determine your body fat, your strength and your ability to recover!  Sleep at least 7 hours per night, eat well and get regular exercise.  If you are living well then your hormones should fall in line.  If you are still having trouble, or it has been a while since you visited the doctor, you may want to get a check-up to see what’s going on.  

“Let food be thy medicine and medicine be thy food”    ― Hippocrates

Need help getting those hormones under control and figuring out what to eat?  Our ONE Body Nutrition Consultation is a great place to start.  Take advantage of our special price of $69 and start your own journey to wellness.  Call 888-309-5311 or email info@onetrainingstudio.com to schedule today. 

 

What Do You Crave?

The answer isn’t always clear. But as a guideline, here are some tips for deciphering what your body is asking for.

 

Are you craving a quick blood-sugar raiser, like cookies, candy, ice cream, or other sweets? Then one of two possibilities is likely. First, you may be withdrawing from processed sugar (which, is almost drug-like) and miss the feeling of a “sugar high”—a likely possibility if you were a sugar junkie in the past. You might also be legitimately craving carbs because you’ve under-eaten and need some glucose in your bloodstream, pronto. In either case, try filling up on plenty of fresh, whole fruit (not dried – too much sugar and calorie dense) and see what happens.

Are you craving a “comfort food” you used to eat after having a bad day, or something special your mom or grandma  used to make when you were little? Then you’re probably having a psychologically-rooted craving. You may be associating a feeling of comfort and familiarity with a particular food item from your past—something you treated not as “fuel” but as a tranquilizer, relaxer, or mood-lifter. These are not good cravings to succumb to. What they do offer is an opportunity to reevaluate your relationship with food, and find constructive ways to deal with difficult emotions.

Are you craving something super salty, like popcorn, chips, canned food or soup, foods with soy sauce, or ketchup?. If you don’t consume much salt in your diet, or if you really like chowing down on high-potassium fare, your body might be crying out for some extra sodium. Try eating when these cravings strike. If you—like most people—if you previously ate a high sodium diet and are now cutting back, salty food cravings could be a form of withdrawal; in this case, the cravings generally disappear within a few days or weeks of abstaining from table salt.

 

Are you craving something dense and rich, like cheese, butter, peanut butter, fast food, or heavy desserts? Your body is probably desperate for calories. Nine times out of ten, when you crave extremely calorie-rich foods, it’s because you haven’t been getting enough fuel for a while (days, weeks, or even months) and your body is pretty peeved about it.   Even when it feels like we eat a lot, our cuisine is so bulky that we aren’t actually getting that much energy from our meals. Your body knows it will get the best caloric bang per bite by driving you towards energy-dense items, so when you under-eat for a while, you’ll feel like making a bee-line to the first jar of peanut butter that crosses your path. The key to battling this craving isn’t necessarily to eat more fatty foods, but to eat more, period. Amp up your overall intake, and the heavy food cravings will typically subside. (One caveat: sometimes cheese cravings are also due to dairy withdrawal or low sodium levels.)

 

Are you craving a pure, unseasoned protein source, like chicken, eggs, or fish? You probably aren’t getting enough protein.  If you aren’t eating enough food (or if your digestion isn’t up to par), you aren’t getting enough protein to thrive long-term. If you are vegetarian,  you can often squash this craving with a small amount of raw animal products; try tossing a couple of free-range organic eggs into a smoothie, for instance. If you’re a committed vegan, focus on eating adequate calories, including plenty of greens and non-sweet vegetables (both of which are relatively high in protein as a percentage of calories). Green juice can be effective as well. Try zucchinis, they are 18 percent protein!

 

Are you craving red meat—even if you haven’t eaten it in years? This is a classic iron craving. Load up on dark leafy greens or sea vegetables, and eat them with another food high in vitamin C to enhance absorption (such as a salad with spinach and orange slices).

Are you craving dairy, bread, pasta, crackers, or other grain products? Both dairy and gluten-containing grains contain opioid peptides—amino acid sequences that affect the brain in the same way opiates do, targeting your endorphin receptors and making you feel pretty darn good. These opioids are also amazingly addictive and are largely responsible for cravings. In the case of milk, it makes sense—if wise Mother Nature makes this liquid semi-addictive,  it ensures that young mammals feel compelled to keep drinking it, which keeps them nice and nourished. Unfortunately, the addictive quality doesn’t go away just because you grow up, most of the time, dairy and grain cravings are due to opioid peptide withdrawals. 

  

To bust a craving

·         Change your behavior:  get up and stretch, go for a walk (grab the dog, grab your spouse, your neighbor or the kids),  do some laundry, clean out the junk drawer, hit the gym for a workout 

·        Put a mint taste in your mouth: brush your teeth or pop in a piece of gum. Behavioral scientists have figured out that the mint can suppress hunger. Keep in mind that a craving is a different thing than a hunger pain, but we see good results with cravings as well

·       Don’t skip meals. This is a big one. Eating consistently puts you in the optimal hormonal environment for blood sugar control, emotional well-being and satiety.

·         Eat protein and fiber at every meal. 

·        Have one cheat meal or snack per week. You heard right... go out and eat what you want, at ONE meal during the week. Appetizers, wine, dessert, whatever it is that you really REALLY want.  Just limit it to ONE meal per week. This will actually help your body reset the hunger hormones ghrelin, CCK and leptin and cheat meals have been shown in the research to aid fat loss.   It is easier to stay on task if you know you have a cheat meal coming up at the end of the week.

 

Like any intense emotion, a craving will rise up, be present and leave.  Just because it is there and you feel it does not mean you have to act on it and dive into the 2 gallon carton of ice cream or bag of potato chips (that stuff shouldn’t be in your house anyway regardless of who in the house can eat it ;)   Simply observe the craving.   You may even want to time it. Usually it lasts 20 minutes. Just 20 minutes, and it’s gone.

 

Something else is to ask yourself, “what do you really want?” Fulfillment? Safety? Indulgence? Can you give yourself those things, without eating the trash? 

 

When you look inside yourself, what do you want? If you want to be lean, fit and strong junk food will not maintain that.  Let your mantra be "I want to be lean, fit and strong and I will not let cravings control me."   What an accomplishment! 

 

xo

4 Quick Meals for Your Healthy Family

In an ideal world, you'd prepare every meal from scratch, using the most nutrient-packed foods possible. In the real world, a hectic work schedule, family commitments and staying active can leave you with little time and even less energy to cook. Thankfully, when you're in a time crunch, you can skip a lot of the chopping—or the urge to call for Chinese takeout—because the grocery store is full of healthy, ready-to-use items. Use them to your advantage, and you can set a new precedent for a healthy, satisfying meal.

Mediterranean Chicken Pizza

Place a 12-inch whole-wheat pizza crust on a baking sheet and bake at 400F for 6 minutes. Remove crust and turn oven to broil. Spread 3/4 cup jarred pesto on crust and top with 1 cup packaged arugula, 8 ounces cooked chicken-breast strips, 2/3 cup jarred, sliced roasted red peppers, 2/3 cup jarred, sliced olives, 1/2 cup torn fresh basil, and 4 ounces crumbled goat cheese. Season with black pepper. Broil for one minute.
Serves: 4 Total time: 15 minutes
Substitutions
Try baby spinach instead of arugula.
Sub in low-fat grated mozzarella or feta for goat cheese.
Use whole-wheat pitas for mini pizzas.
Swap chicken with canned white tuna.

Sweet and Sour Shrimp Stir-Fry

Heat 1 tablespoon oil in a large saute pan over medium heat. Cook 2 teaspoons jarred, minced garlic, 1 teaspoon red chili flakes, 1 package frozen Asian vegetable medley, and 1 cup frozen lima beans for 5 minutes. Stir in 1 package frozen wild caught cooked shrimp; cook 3 minutes. Add 1 cup unsalted cashews, one 20-ounce can pineapple chunks, 1/3 cup of the canned pineapple juice, and 1 cup jarred sweet-and-sour sauce; heat for 2 minutes. Serve over brown rice.
Serves: 4 Total time: 15 minutes
Substitutions
Try frozen mango instead of pineapple.
Omit lima beans in favor of edamame or fava beans.
Swap out the shrimp for cooked, packaged chicken strips.

Crunchy Cocoa Chili

Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 diced onion and one 8-ounce package of sliced cremini mushrooms; cook 4 minutes. Stir in 1 block of firm tofu (diced), 2 teaspoons cumin powder, 1 teaspoon chili powder, 1 teaspoon jarred, minced garlic, and salt and pepper to taste; cook 3 minutes. Add one 28-ounce can diced tomatoes, one 6-ounce can tomato paste, one 15-ounce can each of black and kidney beans (drained and rinsed), 1 cup frozen corn, and 2 tablespoons cocoa powder; simmer for 30 minutes. Serve with crumbled whole-grain tortilla chips on top.
Serves: 6 Total time: 40 minutes
Substitutions
Use frozen peas to replace corn.
Cook lean ground chicken or turkey breast with the onion instead of tofu.
Swap the tortilla chips for shredded reduced-fat cheddar cheese.

Mini Salmon Loaves with Salsa

Combine two 5-oz. cans wild salmon (drained), 1 cup frozen chopped spinach (thawed), 1 diced red bell pepper, 2 tablespoons chopped dill, juice from 1/2 lemon, 1/2 cup quick-cook rolled oats, 2 large eggs, and salt and pepper to taste. Divide mixture among 12 lightly greased muffin cups and bake at 375°F for 20 minutes. Let cool before unmolding, and serve topped with jarred salsa.
Serves: 4 Total time: 30 minutes
Substitutions
Try canned crab instead of salmon.
Swap out red bell pepper for diced frozen asparagus.
Trade spinach for collard greens.

Life's too short to eat bad food, and the more you cook, the more money you will save and the less likely you are to suffer from badly prepared meals made from ingredients saturated in pesticides, sugar, fat, and salt.