by MJ

AIR  ~  Movement of the Day:
Kettlebells have amazing versatility. If you think they’re just for Swings… break out of your exercise rut this week with the Kettlebell Push Jerk.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
If you’re lucky enough to live near the Shore, take advantage of your local provisions and throw that seafood into a steaming pot of Bonfire Fish Chowda[Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  When you have a problem, no one says you should ‘stay awake on it. ~ Matthew Walker

Essential Element: Late night television, the internet, 24 hour drive-thrus, and 60-hour work weeks have created a cultural norm of nocturnal living that is unrecognizable to our ancient hard-wiring.  If you are like most people, your body expects and requires more sleep than it gets.  [click here to read Spark Insight: Restorative Sleep]

Journal:  A great indicator of a tired human being is the capacity to fall asleep in down time. Take a quick inventory of your last week: Where was there down time? Did you capitalize on it by deciding to take a nap – or  did you attempt to do something ‘restful’ and wind up falling asleep? Look at the week coming up. Write down three 20 minutes spaces you can afford your self some real rest.  [Click here for additional Journal exercises]

Bonfire Fish Chowda

by admin

Don’t feel restricted to using only fish – add shrimp, scallops, crab or lobster. Or, you could simply garnish with a colorful crab or lobster claw.

1 1/2 lb. sea bass, haddock, or cod, cut in 1/2″ squares
5 leeks, chopped
2 carrots, diced
1 onion, diced
2-3 cloves of garlic, minced
1 cup red bell pepper, diced
1/2 – 1 jalapeno pepper, diced (optional)
2 cups tomatoes, diced (fresh or canned)
4 potatoes peeled and cut in 1/2 ” cubes
2 cups organic chicken or vegetable stock
2 Tablespoons fresh parsley, minced
2 bay leaves
2 Tablespoons coconut oil
1 tablespoon black pepper
1 teaspoon thyme
1 tablespoon dried oregano
Sea salt to taste
Optional: 1 cup of heavy cream or coconut milk

  • Heat coconut oil in a large stock pot.
  • Add onion and cook over medium heat until soft.
  • Add the carrots and leeks; cook for 5 minutes.
  • Add the bell pepper, jalapeno pepper, leeks and bay leaves, cook while stirring for 3 -5 minutes.
  • Add the potatoes and tomatoes, vegetable or chicken stock, and the rest of the herbs.
  • Bring to a low boil, reduce the heat and simmer for 15-20 minutes until potatoes are soft. Add the fish and cook for two to three minutes; turn off heat – BE CAREFUL – DO NOT overcook the fish.
  • Optional: Add 1 cup of heavy cream or coconut milk for final 10-12 minutes of simmer.
  • Garnish with chopped parsley.