by MJ

AIR  ~  Movement of the Day:
Day 33 of the 100 Day Challenge. We think classic squats are getting too easy for the likes of our strong, dedicated 100 Day Challenge participants! Give Jump Squats a try today! Remember to keep those knees tracking out and use a medicine ball to keep your form pristine. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Give your vegetable side some extra flavor tonight with our Chili Roasted Carrots. Not only hints of chili spice, but we’ve added cilantro and lime juice as well! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: To know when to go away and when to come closer is the key to any lasting relationship.  ~ Doménico Cieri Estrada

Essential Element: Healthy people spend time with other Well People.  A Bonfire best practice is to seek out like-minded, supportive people.  [click here to read Spark Insight: Connection]

Journal: When’s the last time you let someone get close to you? Not romantically, but in an honest, authentic opening of your life to them – with the aim of mutually supporting and intentional refining each other. For us to experience consistent growth, it is essential to have others who are like-but-not-exactly-the-same-as us in our lives. List in your journal three people you’d consider yourself this kind of close to. Recognize what a gift these people are to you, and you to them.   [Click here for additional Journal exercises]

Carrots & Onions with Honey Balsamic Glaze

by admin

2 bags baby carrots
1 sweet onion, sliced
2 tbs olive or coconut oil
3 tbs balsamic vinegar
2 tbs honey

  • Preheat oven to 350 degrees
  • Spread carrots and onions on baking sheet.
  • In a small bowl combine olive oil, balsamic vinegar and honey. Drizzle evenly over vegetables and toss to coat.
  • Place in oven and bake for 30‐40 minutes or until vegetables are tender and golden.


Roasted Roots

by admin


1 beet, peeled
4 carrots, peeled
2 sweet potatoes, peeled
1 onion (red, yellow or sweet)
oil (olive, grapeseed, or coconut)
sea salt
rosemary (optional)

  • Chop and combine ingredients in oven safe dish
  • Drizzle with oil
  • Sprinkle with sea salt
  • Cook at 375 until vegetables are soft

Roasted Root Vegetables

by admin

I’m one of those people who’d rather eat a plate of steak tips or whole roasted chicken instead of a salad or raw veggies any meal of the week. My husband Jesse has to remind me to “eat my colors.” But this vegetarian recipe is so delicious I could eat it for days on end. This is a great fall dish to bring to potlucks or Thanksgiving celebrations. Make a bunch extra and use the leftovers to serve with some eggs for breakfast. Special thanks to my buddy, Pete, for introducing me to this doozie at our Friends’ Thanksgiving party a few years back.

yams of all varieties
sweet potatoes
garlic bunches
fresh sage
sea salt
fresh ground pepper
coconut oil

  • chop all the spuds, being sure to gouge out the eyes and shave off all the green skin (I like to take the skin off the sweet potatoes and yams completely, which can reduce the saponin content). I like to cut them into finger food sizes, like an extra stubby steak fry.
  • get a pot of water boiling, 1/3 to half full
  • once it’s boiling, add the sweet potatoes and yams and let them parboil. Don’t overcook, otherwise they will be too soft. They should be a bit undercooked when you strain them.
  • vital behavior: save the water to use as a vegetable stock for soup. Yummy minerals!
  • cut the onions into eights: first in half so you see the rings, then each half into quarters so each quarter has a little bit of the root to hold it together.
  • cut the garlic into half so that you can lay them open on the baking sheet.
  • when the spuds are strained and cooled, put all your chopped root vegetables in a bowl. Add some melted coconut oil and stir it up. I like to use my hands to make sure everything is coated properly.
  • chop all the spices. Put the veggies on a cookie sheet and spice them up (optional secret ingredient: cinnamon. It counters the sweetness of the yams and naturally inhibits insulin release!).
  • bake everything at 400 until the tops are slightly brown.
  • if you want, go in there and stir everything up a bit halfway through.
  • when they look done, they’re done.
Optional horseradish sauce:
While that’s all cooking you could make this easy dip. Mix one container of full-fat sour cream and one jar of fresh horseradish to taste. I like it strong, myself.

Chili Roasted Carrots

by admin

2 tablespoons canola oil
1 teaspoon chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
2 pounds carrots (10-12 medium), cut into 1/4-inch diagonal slices
2 tablespoons chopped fresh cilantro
2 tablespoons lime juice

  • Position rack in lower third of oven; preheat to 450ºF.
  • Combine oil, chili powder, cumin and salt in a medium bowl.
  • Add carrots and toss well to coat.
  • Spread out on a rimmed baking sheet.
  • Roast the carrots, stirring once, until tender and golden, 20 to 25 minutes.
  • Toss the carrots with cilantro and lime juice. Serve immediately. (EW)