IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 73 of the 100 Day Challenge!  Wall Ball Cleans. There’s more to this movement than meets the eye. It’s a full body, demanding Tabata, no question about it! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Broccoli, Bacon & Cashew Salad. A delicious, balanced combination that’s perfect for any barbeque or potluck. Great for an everyday lunch too!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment. ~ William Penn

Essential Element:  And, lo and behold, the afternoon nap turns out to be one of the most effective and productive methods for increasing energy and improving cognitive skills and focus, while mitigating the adverse effects of chronic stress by lowering circulating stress hormones like cortisol [click here to read Spark Insight: Restorative Sleep].

Journal:  Think about how productive you might be if, right in the middle of your crazy work day, you set aside time for you body’s ‘nourishment and refreshment’. I’m not talking about lunch – I’m talking about sleep! But lunch is a perfect time to do it. Consider taking 10 minutes out of your lunch break and putting your head down. Turn on your phone and close your eyes right there at your desk, or in your car – wherever you can find quiet. Later today, journal the thoughts and brainstorms that come to you in that ‘never-never land’ you go to before sleep … They may be some of your most creative thoughts all day!   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Sit Ups are a tried and true exercise – they give you core strength and helps stabilize the supportive muscles around your spine when done correctly. If your sit ups aren’t feeling challenging enough, add a prop, and you’ve got all the benefits that  KB Sit-ups have to offer!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dress up your greens tonight with a Broccoli Bacon Cashew Salad! This well balanced salad is the perfect, convenient dish to try this week! [Click here for additional Recipes]

 


SPARK  ~  Thought of the Day:
Quote of the Day: Every now and then go away, have a little relaxation, for when you come back to your
work your judgment will be surer.  Go some distance away because then
the work appears smaller and more of it can be taken in at a glance and a lack
of harmony and proportion is more readily seen. ~ Leonardo Da Vinci 

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:  In order to follow our natural rhythms, we’ve got to make turning off and turning in a priority. List in your journal the top 5 things you could be caught still doing right around when you should be heading to bed. When you know it’s time to shut down – what slips in under the guise of ‘just 5 more minutes’?   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Broccoli Stumps with Eggs? Yep, you’re reading that correctly – broccoli stumps. Instead of wasting that nutritious and fibrous part of the broccoli, chop it small and cook it briefly in grass fed butter or oil and it adds great nutrition to an egg dish.  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Got 10 minutes to workout? Do 75, 100 or 150 Wall Balls and you’re done. Can be done with any weight ball – 2, 5, 10, 12, 15 or 20 lb ball. Don’t have a ball? Use your cat. A great full body exercise. [Click here for additional Workouts]

 


SPARK  ~  Thought of the Day:
Quote of the Day:
 

Essential Element: We must choose behaviors that provide sufficiency in the domains of Fuel, Air and Spark. [click here to read Spark Insight: Integration]

Journal: In each of the three domains, Fuel, Air and Spark, what is your main weakness? Write it out – with as much or as little detail as you’d like.  Then, next to each, envision what it would look like for that weakness to transform into a mind-blowing, powerful strength – one that propelled your life forward and moved you into a place of consistent, daily victory.   [Click here for additional Journal exercises]

Plants, Fats and Protein

by drpaul

Here’s my lunch: uncured bacon, celery, cucumbers, red bell pepper, and broccoli. It’s got it all: plants, fats, and protein. It’s so paleo/primal that I don’t even need utensils!

For dessert I had some homemade almond flour raisin and walnut cookies.

It doesn’t get any better than that!

You can do it!

Dr. Paul

 

PS. This lunch is approved by the “bacon lady” herself, Bonfire’s own paleolifedomination queen, Lis Lourie.

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Movement is all around! You don’t have to head to the gym to get your movement in today – hit the trail! Hiking is an amazing way to get your ‘sweating and panting’ in for the day! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Spice up your lunch today with this creative Broccoli, Bacon & Cashew Salad. Easy to prepare and store, this simple salad will give you just the energy boost you need to make it through the work day.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Many of us are not living at our best. We linger in the lowlands because we are afraid to climb the mountains. We do not know what we lose in our self-indulgence – what glory awaits us if only we had the courage for the mountain climb. ~ J.R. Miller
Essential Element: Our attitude will determine our experience with struggle. [click to read 'Embracing Struggle']
Journal: Remember your ‘goat’ from yesterday’s post? That thing you’ve been avoiding for quite some time? Today, I want you to unpack the attitude – the consistent thought process you’ve developed – which accompanies your ‘goat’ every time it’s brought to your attention. Finish this sentence: I have not been able to ___________ because I keep on thinking _____________.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Friday

by admin
FUEL:  Dish of the Day:
Broccoli Stumps and Eggs Don’t throw those stumps away – they’re chock full of nutrition. The key to this is the shallots – they add great flavor without dominating your breath for the day.  [Click here for additional Recipes]

 

AIR:  Movement of the Day:
Squat Hops ‘Ninja Brandon’ at it once again.
[Click here for additional Workouts]

 

SPARK:  Thought of the Day:
Quote of the Day: A being is free only when it can determine and limit its activity. ~ Karl Barth
Essential Element: Many of us are capable of doing three things at once – but incapable of doing nothing – of giving ourselves to utter rest and refreshment for a time.   [click to view Spark Insight -  Morning Rituals]
Journal:  What would it look like to cease from work for an entire morning – or entire afternoon? What would you do? Write out your ideal six-hour stint of free time – and dream big.    [Click here for additional Journal exercises]

IGNITE YOUR DAY – Sunday

by admin
FUEL:  Dish of the Day:
Broccoli, Bacon & Cashew Salad Once the bacon’s cooked, you’re ready in two minutes (everything’s better with bacon).  [Click here for additional Recipes]

 

AIR:  Movement of the Day:
Wall Ball Cleans Don’t be intimidated by Dr. Stephen’s perfect technique (he’s always on his game when it comes to proper form).  There’s more to this than meets the eye. It’s a full body, demanding movement, no question about it.  [Click here for additional Workouts]

SPARK:  Journal of the Day:
Quote of the Day: “A ‘no’ uttered from the deepest conviction is better than a ‘yes’ merely uttered to please, or worse, to avoid trouble.” ~ Ghandi 
Essential Element: Saying ‘no,’ thoughtfully, might be the most undervalued capacity of our times. In a world of relentless demands, we would do well to prioritize tasks that add the most value to our days – and do away with the others.  [click to view Spark Insight -  Restorative Sleep]
Journal: Where can you pare down at…the office?…in personal commitments? What can you say ‘no’ to that’s been distracting you from your highest priority actions? Write down three ways you could practice better focus while at work.   [Click here for additional Journal exercises]

Broccoli, Bacon & Cashew Salad

by admin

1 broccoli head, chopped into bitesize pieces
1 package of bacon, chopped
½ cup toasted cashews
1 tablespoon oil (olive, grapeseed or coconut)

Instructions

  • Cook bacon in a frying pan for 4‐5minutes or until crispy. Remove bacon from pan and combine with raw broccoli.
  • Add cashews and drizzle with the oil of your choice!

Perfect Breakfast

by drpaul

This is nutritious and delicious – as should be all of your meals!  If you’ve been intimidated about making omelets, watch this video – Dr. Paul makes it looks easy. Don’t forget to make your Green Smoothie to go with it.

2-3 organic eggs per omelet (3 egg omelet can be shared by mom and child; 2 eggs for a hungry adult)
1/3 – 1/2 lb uncured bacon, cut into small pieces
1 cup chopped broccoli (even just stumps as the video shows)
1 medium to large shallot, chopped
Handful of spinach leaves
3 tablespoons organic butter or coconut oil
Optional: 1/4 cup raw cheddar cheese, shredded

  • Cook bacon over low-medium heat until done to your liking; set aside on paper napkins/towels
  • In separate small fry pan, melt 1 tablespoon of butter or coconut oil
  • Add chopped broccoli stumps, cook for 3-4 minutes
  • Add chopped shallots, cook for 3-4 minutes
  • Set pan aside
  • Melt 2 tablespoons butter or coconut oil in medium saute pan
  • Beat eggs and add to foaming butter
  • Wait 1 minute and using spatula, lift edge of cooking egg while tilting pan to allow uncooked liquid egg to run under lifted edge – see video demo.
  • Once all uncooked egg is gone, add 1/2 of cooked broccoli and shallots to one side of cooked egg
  • Add 1/2 handful of spinach leaves
  • Add optional shredded raw cheese
  • Fold 1/2 of egg over the side with filling
  • Cook for 30 seconds longer
  • Serve with Green Smoothie

Broccoli Stumps and Eggs [video]

by drpaul

Yep, you’re reading that correctly – broccoli stumps. Instead of wasting that nutritious and fibrous part of the broccoli, chop it small and cook it briefly in butter or oil and it adds great nutrition to an egg dish (and I like the crunch; okay, I’m weird).  – Dr. Paul

1-2 organic eggs per person
Organic butter (or other high heat oil such as sesame, coconut, or grapeseed oil )
Broccoli stumps, chopped small
Shallot, onion or green onion (optional), chopped
Red or green salsa
Sea salt and/or fresh cracked black pepper
Optional: raw cheddar cheese

  • In a small to medium stainless steel skillet over medium heat, melt butter
  • Add broccoli, stir to cook for 2-3 minutes (longer if you want the broccoli softer, lower the flame to prevent burning butter as you cook it longer)
  • Add chopped shallot or onion, if using
  • Stir until eggs are cooked (no more liquid – don’t overcook)
  • Turn flame off
  • Add optional shreded raw cheddar cheese
  • Serve with optional red or green salsa and Green Smoothie