AIR ~ Movement of the Day: Day 75 of the 100 Day Challenge! Kettlebell Farmer’s Carry Tabatas! Choose the appropriate weight for your training, and just start walking! Sounds simple enough (almost too simple), but trust us… you’ll be feeling these tomorrow! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: Sleep is the golden chain that ties health and our bodies together. ~Thomas Dekker
Essential Element: In order to ensure maximal complete sleep cycles, humans thrive best when we follow the Circadian Rhythm that is coiled deep inside your DNA. Dictated by the light of the sun, this rhythm is a physiological set point that has promoted early to bed, early to rise, for millennia [click here to read Spark Insight: Restorative Sleep].
Journal: What was life like before the light-bulb? Clearly life by candle-light was a bit more romantic – but think about the rhythms created when the sun was our sole source of illumination. We woke with the sun; we went to bed when it went down; seasonal rhythms shifted in our bodies as they did with the earth. Things were in tune with each other – and hormones were happy. IN your journal, just consider what it would look like to tune your life to the sun’s rhythms. What would you do with those sweet morning hours? What would you gain by going to bed when the sun did? [Click here for additional Journal exercises]
2 Granny Smith apples
1 tablespoon olive oil
1 cup fresh or frozen and thawed cranberries
2 tablespoons honey
1/4 teaspoon ground cardamom
6 dates, pitted and chopped
Zest and juice of 1 orange
2 tablespoons roasted almonds, roughly chopped
Preheat oven to 400°F.
Cut 1/2 inch off the top of the apples and reserve tops.
Use a paring knife or spoon to hollow out the apples, leaving about a 1/2-inch-thick wall and base. Set aside.
Add oil to large skillet over medium heat.
Add cranberries, honey, cardamom, dates and orange juice and zest and cook until cranberries begin to collapse and liquid thickens, 3 to 4 minutes.
Stir in almonds.
Spoon cranberry mixture into apples then replace the apple tops.
Put into a small baking dish filled with 1/4 inch water, cover with foil and bake until tender, 15 to 30 minutes (depending on apples).
Uncover, carefully pour off the water and continue baking until very tender and golden, 10 to 15 minutes more
2-3 organic Free-range eggs per person
1/2 avocado per person
sea salt and fresh cracked pepper
Optional: green salsa
NOTE: If you are doing regular, vigorous exercise, you should eat three eggs and consider eating a whole avocado or maybe adding a small chicken sausage to this meal. Increasing the protein and (healthy) fat is very important for blood sugar regulation and reducing midmorning cravings (see note below).
Fill medium (2-3 qt) saucepan 1/2 way with water; bring to boil
Turn heat down to medium/low and crack eggs into water
Cook for 2-1/2 minutes; remove eggs from water using a slotted spoon
Add sliced avocado to plate
Season both eggs and avocado to taste with sea salt, fresh cracked pepper (or some green salsa for a ‘kick’)
Serve with Green Smoothie or sliced organic apple
Bonfire Green Smoothie
You will not believe how good this smoothie tastes despite looking like lawnmower juice! Feel free to add or subtract what you have on hand and what you like in terms of taste. Just don’t go overboard on the fruit – this is a green smoothie designed to deliver great nutrient-dense antioxidents and phytonutrients. For a fantastic breakfast, serve with either eggs, some Yambanana Bread, or some bacon (uncured – no nitrites or nitrates) or organic sausage.
1 large handful of spinach
2 kale leaves
1-2 chard leaves
1 orange, peeled
1-2 tablespoons coconut oil
1-2 cups purified water, or combination of water, coconut water, almond milk, hemp seed milk
Frozen berries, frozen pineapple chunks (available at Trader Joe’s)
Add all ingredients to Vita Mix blender and blend thoroughly (1-2 minutes)
Can be put into glass jars and refrigerated for up to 36 hours
NOTE: Any smoothie can be made into a meal replacement by simply adding the following:
1 organic raw or hardboiled egg*
1-2 tbsp lemon-flavored fish oil
*Use fresh, local and organic eggs (not mass-produced supermarket brands)
Note From Dr. Paul: Although very nutritious, personally, some breakfasts don’t ‘stay’ with me long so I always plan to have a nutritious midmorning snack planned, like raw nuts with an apple, banana, carrots and celery.