by MJ

AIR  ~  Movement of the Day:
Day 67 brings Static Dip Holds. Ouch! You’ll definitely accentuate the ‘challenge’ portion of our 100 Day Challenge today! Keep up the great work! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Classic Stuffed Peppers An incredibly easy dish that’s beautiful and fun to present! Don’t forget filling and nutritious to boot! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  The mind is its own place and in itself can make a heaven of hell; a hell of heaven. ~ John Milton

Essential Element: The Bonfire Health Program empowers you to choose healthier perspectives and responses to stress, as well as offering specific strategies and mechanisms for mitigating the effects of stress and reducing its occurrences [click here to read Spark Insight: Coping Mechanisms].

Journal: On average, each person thinks approximately fifty-thousand thoughts/day. None of these are neutral – they are either moving us forward or moving us back. It is our choice, even amongst the most stressful of circumstances, to shift our thoughts from reaction to deliberate response. Choose a statement, quote or scripture you’ll claim this week as you encounter tough situations  Write it our in your journal and commit to memorizing it through the week.    [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Day 56 of the 100 Day Challenge! Box Squats can be done weighted as demonstrated in the video below, but feel free to scale! From Dr. Franson’s full barbell, to using simply your body weight, there’s a perfect box squat out there for you! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Simple Savory Lamb Stew. If you don’t like lamb (or don’t have any available), no problem – this recipe works perfect with beef as well. Also, don’t think you have to brown the meat and cook this on the stove in a stock pot – you could just as easily throw all the ingredients into a Crockpot and it will turn out perfect.  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Life has become a maelstrom in which speed and accomplishment, consumption and productivity have come the most valued human commodities. In the trance of overwork, we take everything for granted. We consume things, people and information. We do not make the time for savor this life, nor care deeply and gently for others…  ~ Wayne Mueller

Essential Element: REST. It may be the easiest recommendation to do, yet the hardest to implement.  Start today [click here to read Spark Insight: Rest & Repair].

Journal:  Whom did you spend quality time with this past week? Unrushed, agenda-less, hearing and being heard time? Without intentionality, we become consumers who rarely stop to make time or ‘savor this life’ as Mueller urges us to do. Jot down in your journal the name of one or two people who you know that when time is spent with them, life slows and can be tasted.  Make time with one of them in the coming week…  [Click here for additional Journal exercises]


by admin

AIR  ~  Movement of the Day:
Slide Unders are a fantastic way to switch up your standard exercises and put a little excitement into your day! Easily scalable, you can add weights while you’re ‘sliding’ to take it up a notch.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Looking for a colorful, protein packed dinner tonight? Look no further and turn up the oven for Classic Stuffed Peppers! Not only will you and your family enjoy this dish straight from the oven, you’ll also be able to take these satisfying leftovers to work the rest of the week!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: When a friend is in trouble, don’t annoy him by asking if there is anything you can do. Think up something appropriate and do it. ~ Edgar Watson Howe
Essential Element: We must seek opportunities to fulfill our and others’ innate needs and deliberately fill them. [click here to read 'Spark Insight: Connection]
Journal: You know that person who is struggling? That friend who just can’t seem to catch a break? Put yourself in their shoes – feel what they are feeling. What would you want someone to do for you? A phone call, a drop off, an offer to take your kids? Now – go do it for them.  [Click here for additional Journal exercises]

Dr. Paul’s Steak au Poivre

by drpaul

This is beyond delicious – it’s gourmet personified! It also happens to be relatively easy, as the video shows.

Many, many years ago, I was a waiter at Cafe Pierre, a wonderful restaurant in my hometown of Manhattan Beach which is known for this fantastic dish. The hot-tempered chef would get so angry when I watched him cook – he’d bang his chef’s knife on the stainless shelf and yell ‘get out of my kitchen’. It was worth his wrath, for sure.

One 8 oz. grass fed filet mignon, per person
Garlic cloves, chopped
Organic, grass-fed butter
Sea salt and fresh cracked black pepper
3 teaspoons whole black peppercorns per steak, most of them crushed, with some left whole
Organic heavy cream

  • Liberally salt and pepper both sides of the steaks
  • In a large stainless saute pan over medium heat, melt 1 tablespoon of butter per steak
  • Cook steaks for 3-5 minutes on each side, depending on how thick the steaks
  • When done, remove steaks to separate platter
  • Add garlic to pan that steak was cooked in, stirring to mix all the juice and whatever might be sticking to the pan; cook for 1 -2 minutes
  • Optional: add 1-2 tablespoons dry sherry
  • Add 1/4 cup heavy cream per steak that was cooked (i.e. four steaks = 1 cup cream)
  • Watching heat, allow cream to come to boil – once boiling, REDUCE HEAT to low
  • Simmer cream sauce, stirring often
  • Add crushed and whole peppercorns
  • Add a bit more salt to taste
  • As sauce thickens, continue to stir and add juice from the platter where the steaks have been sitting
  • Don’t over cook sauce
  • Serve sauce over steaks


Paleo Stuffing

by admin

One of the first things people panic about on their first Paleo Thanksgiving is the stuffing. Trust me, this stuffing tastes way better than the kind you get in a box, and it’s way better for you!

This dish serves 8-10.  Be sure to use extra-lean ground beef (grass-fed, preferably) and soaked walnuts.


  • 1 pound ground pork, pork sausage, or combination of ground pork and ground turkey (ground beef is also a viable option – just make sure it’s not too lean or it won’t have the flavor needed)
  • 2 cups walnut pieces, very finely chopped/ground and soaked overnight (rinse several times before using)
  • 1 medium sweet onion, diced
  • 4 stalks of celery, diced
  • 1 apple, cored and finely diced
  • Several springs of fresh rosemary, sage, thyme, and marjoram (poultry mix), finely chopped
  • 1/2 tsp. garlic powder
  • 1/2 tsp. sea salt


  • Preheat the oven to 375 degrees. Chop all the veggies, the apple, and herbs.
  • Saute the meat and celery for 3-4 minutes on medium heat, making sure that the meat/sausage gets broken up into really small pieces as it cooks (big chunks are not very stuffing-like!). We used a big saucepan for this, as we didn’t want the contents to overflow once everything was mixed.
  • Add the onion and apple, and cook for another 2-3 minutes.
  • Add the herbs, garlic powder, walnuts, and salt, and mix thoroughly. The meat should NOT be totally cooked at this point – there should still be some pink.
  • Pull everything out of the pan, and move into a 9 × 13 baking pan (or two 6 × 9 pans), and bake uncovered at 375 for 30 minutes. Serve hot from the oven.

Thanks to Whole9Life for the recipe! http://whole9life.com/


Classic Stuffed Peppers

by admin

Makes 4-6 servings
5 bell peppers (mix/match colors!)
1 lb. grass-finished beef
1 large sweet onion, diced
8 oz. sliced and diced mushrooms
3 medium tomatoes, diced
3 oz. tomato paste
1 Tablespoon minced garlic
1 Tablespoon Sriracha (optional)

Preheat oven to 350 degrees.

Cut the top of each bell pepper about one inch from the top and remove seeds in the center. Add the bell peppers in a boiling pot of water for 4-5 minutes until tender. Drain and set aside to cool.

In a large pan on medium heat, saute your chopped onions and mushrooms for roughly 5 minutes until browned. Add beef and stir until lightly browned, not fully cooked. Reduce heat to low and then add the minced garlic, tomato paste, and diced tomatoes, and stir thoroughly.

In a medium-sized baking dish, line up your peppers so they are standing upright. Fill in your bell peppers with the meat and vegetable mixture. Add 1/3 cup of water to the bottom of your baking dish. Place in oven and bake for 35-40 minutes (or even longer depending on how tender you like your bell peppers). Enjoy!

(recipe courtesy of the Caveman Gourmet)


Dr. Paul’s Paleo Beef & Lamb Stew

by drpaul

Don’t be intimidated by the long list of ingredients – this is very easy and delicious.

1 lb. ground lamb and 1 lb. ground beef
4 garlic cloves, chopped
2 medium onions, chopped
4 celery stalks, chopped
1 large cans (28 oz.) organic stewed tomatoes
4 medium to large fresh, organic tomatoes (or a second 28 oz. can diced tomatoes)
2 large carrots, shredded
2 medium zucchini or summer squash, shredded
1 medium crown broccoli, chopped
1/4 cabbage, chopped
8 oz. fresh spinach, chopped
3 Tablespoons extra virgin olive oil
1/8 cup of red wine (optional)
1 teaspoon curry (optional – if used, skip rosemary)
1 Tablespoon dried rosemary or 2 Tablespoons fresh (don’t add if curry is used)
1/2 teaspoon dried marjoram
1/2 teaspoon dried oregano
1-2 teaspoons sea salt and black pepper to taste
Purified water

  • Using a large stock pot on low-medium heat, add oil then garlic, stirring for 30 seconds.
  • Add the chopped onion and celery – stir until the onion becomes translucent.
  • Add the meat and stir until browned.
  • Add the tomatoes and all spices.
  • Add red wine (optional).
  • Simmer on low for 45 minutes to 2 hours.
  • Can be turned off after 45 minutes, then reheated to finish last steps.
  • Add chopped /shredded vegetables, stir to mix.
  • Simmer for 30 minutes, stirring occasionally.
  • Add chopped spinach, stir to mix, and serve.





Dr. Camilla’s Bonfire Stew [video]

by admin

Dr. Camilla says: Start out not using too much of the spices, but figure out what is savory to your taste buds. The sea salt the key to help bring out the flavor. This recipe is enough to feed a family of four and leave some leftovers, which helps keep me from going crazy tyring to keep up with Stephen, who eats like a ‘food combine’. Try to always cook enough for next day’s lunch – this is a vital behavior!

2 lbs ground meat (organic grass fed beef, organic ground pork, turkey or combination)
4 garlic cloves, chopped
2 medium onions, chopped
2 large cans (28 oz) organic stewed tomatoes
3 large carrots
2 medium zucchini or summer squash (or broccoli), chopped and/or shredded
8 oz. fresh spinach
3 tablespoons extra virgin olive oil
1/4 cup of red wine (optional)
Turmeric (about 1/2 tsp)
Curry (optional – about 1/3 tsp)
Dried basil (about 1/2 tsp)
1-2 teaspoon sea salt (to taste)
Black pepper (to taste)

  • This recipe uses ONE LARGE STOCK POT
  • Mince the garlic; sauté in 3 tablespoons of olive oil on medium heat for 30 seconds
  • Add the chopped onion and stir until softened
  • Add the meat and stir until browned
  • Add spices, except pepper and salt
  • Add the tomatoes and squash (or broccoli), stir and simmer 10 minutes, stirring occasionally
  • Add the wine (optional)
  • Add sea salt and pepper to taste
  • Simmer for another 5-10 min
  • Using a potato peeler, julienne tool, or shredder, shred the carrots directly into the stew
  • Add spinach and simmer until the spinach has wilted


Filet Chez Paul

by drpaul

Note from Dr. Paul: There are certain dishes that are very expensive in restaurants, but when made at home can be a reasonable ‘treat’ – the price for two servings is less than one serving in a restaurant. Two come to mind: Rack of Lamb ($15 from Costco serves two), and Filet Mignon ($22 will serve two).

It’s no secret that I love fat, and one of my beefs with filet mignon is that, although it’s sooooo tender, it lacks flavor due to the absence of fat. On this recipe I borrowed from the French who know how to finish a filet – they top it with a flavorful sauce (usually made with butter).

1 (6-8 oz.) grass-fed filet mignon per person (if the filets are large they can be sliced in half sideways before cooking)
3 medium to large cloves garlic per two people
3 Tablespoons organic butter (don’t blame me, it’s the French’s fault)
2 Tablespoons balsamic vinegar or red wine
1 Tablespoon cooking sherry (optional)
Sea salt
Fresh cracked black pepper

  • Liberally season organic beef filets with sea salt and fresh cracked black pepper.
  • Melt 2 Tablespoons organic butter in a medium to large fry pan (depending on how many filets you’re cooking) over medium heat (do not use non-stick cookware),
  • Add steaks, cooking 2-4 minutes per side DEPENDING ON HOW THICK your steaks are; be careful not to overcook.
  • Remove steaks from pan and set aside near stove to stay warm,
  • Add garlic, balsamic vinegar or wine and sherry and 1 Tablespoon butter into the same pan the steaks were just cooking in. Stir and scrape everything in pan together. Don’t be alarmed when the garlic browns – that crispy garlic is what makes this dish super yummy.
  • Add juice from pan that steaks have been sitting on to sauce.
  • Spoon sauce over steaks.

Grass-Fed vs. Industrial Farmed Beef

by admin

They say you are what you eat, but what about what it has been eating?  With modern and unnatural ways of farming and growing food, we do not have the luxury to only think about what we eat.  We must also think about the animals that we eat and the diet and lifestyle that created them.  Humans are animals, and all animals express their physiology based on how they eat, how they move and how they think.  Animals that eat the natural foods that they were intended to are healthier.  Animals that are deficient or toxic in the foods they eat are sicker.  Animals that are raised on unnatural industrial farms and feedlots with their lack of movement, abundance of toxic fattening foods, and incredibly stressful environments create sick animals.  Sick animals make for sick people when consumed, regardless of whether they taste good with BBQ sauce.

The chemical composition of a wild animal consuming a wild and natural diet, getting plenty of exercise, and being taken care of by its pack is considerably different than the chemical composition of an animal raised in inhumanely tight and stressful quarters, consuming an unnatural diet of corn and soy, getting no activity whatsoever, and being separated from its natural parents within the first week of birth.  These two types of animals are so different in fact, that one actually makes you healthier when you eat it, while the other makes you sicker.

Just as humans evolved to eat a varied, natural diet of fruit, veggies, nuts, seeds and lean meats, so did cows evolve to eat a varied diet of grass.  Every species on earth was created and/or evolved to eat a species specific diet.  What happens to a human being when he or she is fed corn and soy products?  Well, as you can see from this graph on Obesity in America over the last 25 years, they get fat.  It is the exact same thing with cows:  when fed an unnatural diet of corn and soy, they get FAT.  And this happens at an astonishing rate, about 4 times as fast.  A cow grown in a feedlot gains 3-4 pounds each day, whereas a cow raised on a natural grass diet gains 1-2 pounds per day.

Imagine you are a cattle farmer selling your cows by the pound, with no regard for their health or the health of those who consume your cows.  This is a great deal, because it means more profit for you and the appearance of cheaper meat to the consumers.  However, because the government (tax dollars) subsidizes corn and soy, the consumer really is paying twice:  once with their tax dollars and once at the checkout line. So it’s actually not cheaper at all.

The huge amounts of unnatural corn and soy in their diets also wreak havoc on their immune systems, (again just like a human on an unnatural, processed food diet).  This is why so many of the antibiotics used in this country are used on the industrial animal farms on their sick animals (THE ONES YOU WE FEED OUR CHILDREN!!!).  This is crazy!  Who wants to eat sick animals?  Jo Robinson explains in her book, Grass Fed Basics, that the industrial beef farmers ship their cows to industrial slaughter houses.   On top of this being incredibly stressful to the animals, now the slaughter houses wash much of the meat in ammonia to kill the huge amounts of microforms that infest these sick animals.  This is the meat that Americans feed their children!

The Grass-Fed Difference:

Besides being fed their own natural food source, grass-fed cows are typically treated like living, breathing creatures, not just products traded for dollars.  In Michael Pollan’s book, The Omnivore’s Dilemma, he describes his experience at Polyface Farm a grass-fed and natural (species-specific) diet and lifestyle farm run by Joel Salatin.  Pollan describes:

“What distinguishes Salatin’s system is that it is designed around the natural predilections of the pig rather than around the requirements of a productions system to which pigs are then conformed. Pig happiness is simply the by-product of treating a pig as a pig rather than as ‘a protein machine with flaws’…” Happy animals are healthier just like happy people are healthier people.

Below is the quick guide to the differences between healthy grass-fed cows and unhealthy feedlot meat:

Grass-Fed Cows Grain-Fed Cows
# of Cows/farm About 100 1000s and 1000s
Place Open pasture/barns Crammed feed lots
Feeding Eat grass when hungry Force-fed unnatural foods
Drugs 0-1 Vaccinations Antibiotics, vaccines, hormones by the truckload
Time Calf Spends with Mom 8-10 months Few hours to a few days
State of Health Healthy Sick
Cost More. Anywhere from $4-35/lb. depending on place of purchase and amount purchased.Bulk is ~$4.50-6.50/pound. Great for quality, health and your longevity. Less. Tax payer dollars subsidized corn = cheap, unhealthy meat.  But how much does cancer, diabetes and heart disease cost??
Farmers Caring; cows are treated with an understanding of their physiology and needs. Inhumane treatment. Treated as products.
End of Life Euthanized on lot, or humane slaughter house Slaughter House (herded by tractors, very stressful death.)
Overall Result for Us Healthy Unhealthy

Find grass-fed meat near you!