by MJ
FUEL  ~  Dish of the Day:
Banana Almond Flour Waffles These might sound out of your league, but stop being a wimp and give them a try! Make enough to freeze a bunch for next week’s breakfasts (or snacks). We like serving them with organic butter from grass-fed cows.    [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Your Goat  It’s goat time – what do you avoid when exercising? Running? Sit Ups? Push Ups? It’s time to kill that goat.    [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day:  Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected. ~ Steve Jobs

Essential Element:  Set a positive goal, and move toward what you want – rather than focusing on what’s wrong with what you currently have. [click here to read Spark Insight: Creating Change]

Journal:  Where can you make a change? List the top three things that have been irking you about your workplace – those things that have been driving you nuts. Look at the list and circle the one you know you have power to influence. Consider what actions you can take this coming week  (a conversation with your boss or co-worker, an earlier arrival time, etc) that will move you toward a better work week –  and ultimately a happier you!  [Click here for additional Journal exercises]


by MJ
FUEL  ~  Dish of the Day:
Start the week with this gluten-free treat! Our Banana Almond Flour Waffles are a fun breakfast alternative that will jump start your day without weighing you down with gluten and sugar for the day!   [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Dumbbell Presses are a great way to tone those upper arms and shoulders. Make sure to start with an appropriate weight and work your way up from there! [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day:  When in doubt, choose the harder task. Take the path of MOST resistance. ~ Darren Hardy
Essential Element:  The key to finding balance in your life is tied to the choices that you make in the daily management of your limited resources[click here to read Spark Insight: 'Balance']
Journal: What’s the thing you’ve lost control of? Is it your sleep schedule? Your nutrition? Your exercise routine? Your budget? Write down the one habit you know you need to recommit yourself to. Chart out seven days worth of it for this week – and let this be the week you remind yourself who is boss!  [Click here for additional Journal exercises]

Bonfire Chocolate Mousse

by admin

1 large very ripe banana
2 small ripe avocados
1/3 cup cacao or unsweetened cocoa powder
3-4 tablespoons raw honey (or substitute maple syrup, Stevia, or agave nectar)
1 tsp vanilla extract)
Chopped nuts, cacao nibs or unsweetened organic coconut (optional)

  • I food processor, blend avocado, bananas and honey until smooth
  • Add in cacao powder and vanilla extract and blend until mixed
  • Adjust the amount of cocoa or honey to your tastes.
  • Sprinkle with nuts or other topping if desired
  • Enjoy immediately, or chill for later

Dr. Paul’s Paleo Yambanana Bread

by drpaul

This is such a delicious nutritious snack. It can be served warm (really good fresh out of the oven), topped with almond milk, fresh peaches, strawberries, blueberries – use your imagination! Make a batch on Saturday or Sunday, cut it into serving sizes and store in Tupperware in the freezer. Dr. Paul regularly eats this with almond milk poured over it as his mid-morning snack.

Add or subtract ingredients depending on what you like or have on hand; also, if nut allergies are an issue (or if your kid’s school considers it an act of bioterrorism to bring anything made with nuts to school), substitute coconut flour for the almond flour and skip the nuts.

2 large or 3 medium yams
4-5 bananas (not overly ripe)
8-10 organic eggs
3 tablespoons coconut oil (liquefied)
1-2 Tablespoon vanilla
4 teaspoons cinnamon
Pinch of nutmeg (optional)
1 ½ cup chopped walnuts
1 cup shredded coconut
1 cup almond flour
1/4 cup pure maple syrup
1/4 cup flax seed meal (optional)
1 teaspoon sea salt
Optional: add raisins, shredded carrot, and/or substitute frozen pineapple bits (thawed); you can also substitute canned pumpkin for the yams and add pumkin pie spices.

  • Steam yams until soft; let cool – can be done ahead (leave skins on)
  • Preheat oven to 350° F
  • Butter or coconut oil  9 x 14 baking dish; or line with parchment paper
  • Mash yams and bananas by hand in large bowl or pot, or blend in food processor
  • Add liquefied coconut oil and stir to mix
  • In separate bowl, beat eggs
  • Add vanilla, cinnamon, nutmeg and sea salt to egg mixture
  • Add egg mixture to yam/banana mixture & mix
  • Add almond flour and flax seed meal; stir to mix
  • Add walnuts and coconut; stir to mix
  • Pour mixture into buttered baking dish
  • Bake for 45 minutes until fork comes out clean