IGNITE YOUR DAY – Wednesday

by admin
Dish of the Day:
Raw Cashew “Parmesan Cheese”  Dr. Stephen rarely eats a salad without this fantastic crumble that’s rich in protein and healthy fat. This topping literally takes two minutes to make (provided you have a food processor). It’s an amazingly delicious and nutritious – try it on your salads!  (Click here for additional recipes)

 

Movement of the Day:
Static Leg Hold: This is such a good and safe core strengthening exercise; again, can be done nearly anywhere (behind your desk at work?).   (Click here for additional workouts)

Journaling of the Day:
Quote of the Day: “A goal without an action plan is a daydream.” ~ Nathaniel Braden
Essential Element: Do not over-commit or over-schedule yourself. [view entire Week 11 Insight]
Journal: List five things you’ve dreamt of accomplishing over the last month. Pick one – and write out your action plan for getting there.  (Click here for additional journal exercises)

IGNITE YOUR DAY – Tuesday

by admin
Dish of the Day:
Paleo Yambanana Bread: This is not only easy and super yummy, but it is packed with nutrition – eggs, yams, coconut, raisins, nuts (optional), and shredded carrot! Add or subtract whatever ingredients you like – this recipe is very forgiving, so it’s hard to mess this up. (Click here for additional recipes)

 

 

Movement of the Day:
Wall Balls Got only 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 pound ball. Don’t have a wall OR a ball? Then do Thrusters (do something).   (Click here for additional workouts)

Journaling of the Day:
Quote of the Day: “When all is said and done, a lot more is said than done.” ~ Lou Holtz
Essential Element: This pull between worldly demands and our inner voice can create a tension that is overwhelming if we don’t recognize it. [View entire Week 11 Insight]
Journal: Write down three ways you’d like to get your physical body healthier this coming year.  (Click here for additional journal exercises)

IGNITE YOUR DAY – Monday

by admin
Dish of the Day:
Mini Crustless Quiche This is easy and super yummy! Add or subtract whatever ingredients tickle your fancy – it’s hard to screw this one up. (Click here for additional recipes)

 

Movement of the Day:
Jumping Jacks: This time-honored full body exercise can be done virtually anywhere. It was named after Jack LaLanne, America’s first “fitness guru,” who passed away recently at the ripe old age of 96! (Click here for additional workouts)

Journaling of the Day:
Quote of the Day: “People become remarkable when they start thinking they can do things. When they believe in themselves – they have the first secret of success.” ~ Norman Vincent Peale
Essential Element:
We must reconcile the discrepancy between what we value and how we spend our limited resources: time, energy, focus, and money. [View entire Week 11 Insight]
Journal: 
Write down three of your own personal highest values for yourself in your workplace. (Click here for additional journal exercises)

IGNITE YOUR DAY – Sunday

by admin

Dish of the Day:
MJ’s Raw Chocolate Cake  A great way to keep away from “goodies” packed with high fructose corn syrup, trans fat, and other horrific chemicals is to make sure you have delicious options on the table. Maryjane rocks as a chef – this ‘healthy’ chocolate cake will not disappoint!  (Click here for additional recipes)

 

Movement of the Day:
Slide-Unders Too many people end up needing hip replacement surgery in their later years – this is a great way to keep you you agile and your hip joints healthy.  (Click here for additional workouts)

Journaling of the Day:
Quote of the Day: Forgiving is love’s toughest work, and love’s biggest risk. But forgiving is love’s power to break nature’s rule. ~ Lewis B. Smedes
Essential Element: Achieving unconditional love in some relationships may have to start with forgiveness, from you.
Journal: Heading into 2012, whom do you need to forgive? Family members? Co-workers? Roommates?  (Click here for additional journal exercises)

IGNITE YOUR DAY – Saturday

by admin
Dish of the Day:
Breakfast Zucchini Pancakes  These delicious unconventional pancakes have a generous helping of veggies and protein – you’ll be prepared to tackle the Holiday Weekend. (Click here for additional recipes)

Movement of the Day:
One Arm Overhead Squat with Dumbbell This is a great challenge for the body which engages the core, balance, coordination, upper AND lower body strength. Can also use a kettlebell. Don’t have a dumbell or kettlebell? Why not? Go to Play It Again Sports or wherever and get one – no more excuses. (Click here for additional workouts)

Journaling of the Day:
Quote of the Day: To have a good friend is one of the highest delights; to be a good friend is one of the noblest and most difficult undertakings. (Or, when Dr. Stephen does his imitation of a “southie” from Boston: ‘A friend will help you move, but a good friend will help you move a body’ - must be said with a thick Boston accent to get the full effect, as in “baauuughty” for body)
Essential Element: Expressing love, whether to a friend, spouse or family member, is a necessary part of being alive and healthy
Journal: Write down three ways you have been shown love over the last month – from friends, family, colleagues, etc. How can you creatively demonstrate love for these people during the coming month?  (Click here for additional journaling exercises)

IGNITE YOUR DAY – Friday

by admin
Dish of the Day:
Poached Eggs with Avocado and Green Smoothie  This breakfast has it all – plants, fats, and protein! It’s simple, delicious, and filling.  (Click here for additional recipes)

 

 

Movement of the Day:
Jog Running or jogging not your thing? Unless your knees or hips are gonzo, it’s time to learn how and adopt this fantastic time-honored way to warm up to any type of exercise regimen, or simply as a stand alone exercise .  (Click here for additional workouts)

 

Journal of the Day:
Quote of the Day: “Never does the human soul appear so strong as when it forgoes revenge, and dares forgive an injury.”  ~ E.H. Chapin
Essential Element: Forgiving those closest to us is one of the most strengthening acts we can perform.
Journal: Whom in your family and close circles have you let get under your skin? Write down the reasons you’re at your wit’s end. Consider the next step in moving the relationship back onto healthy grounds. You’ll benefit as much as the other person, if not more.  (Click here for additional journaling exercises)

IGNITE YOUR DAY – Thursday

by admin
Dish of the Day:
Paleo Coconut Walnut Bread  We all now know that eating gluten is bad for us; yet we still have a hankering for bread every now and then. This is a great gluten-free recipe. Your tummy and your taste buds will celebrate. (Click here for additional recipes)

 

Movement of the Day:
Lunges  Lunges are the orginal butt and leg toning exercise. The video below shows Dr. Stephen doing weighted lunges; the lunges page also shows un-weighted lunges. Try doing 100 (50 on each side/leg in groups of 5 or 10). If you do lunges often, you won’t get sore every time (and you’ll still be able to bend over to tie your shoes).  (Click here for additional workouts)

 

Journaling of the Day:
Quote of the Day: “One man gives freely, and gains even more; another withholds unduly, but comes to poverty.” ~ Proverbs 11:2
Essential Element: Giving of our financial resources can speak volumes, without ever saying a word.
Journal: Who are five people you know who give of themselves consistently and never seem to ask anything in return. Write their names down. (Click here for additional journaling exercises)

IGNITE YOUR DAY – Wednesday

by admin
Dish of the Day:
Pumpkin Pie  It’s Christmas week, and that means perhaps another pumpkin pie for Christmas dinner. This recipe is very delicious – it has a nut crust so it’s gluten-free. Dr. Paul calls it “almost Paleo” because he makes it with heavy cream and he serves it with homemade whipped cream (that’s why they call him “Dr. Fat”…but he knows his fats – ‘the fats that kill and the fats that heal,’ which is the title of a great book on fats).  (Click here for additional recipes)

 

Movement of the Day:
One Arm Kettlebell Swings - a very simple, but effective full range-of-motion movement. Don’t have a kettlebell? Use your cat.  (Click here for additional workouts)

 

Journal of the Day:
Quote of the Day: “Love…is largely the art of persistence.” ~ Albert Ellis
Essential Element: We cannot pour from an empty pitcher. In order to love others – we must consistently care for ourselves.
Journal: Write down three things you can do for yourself this week to healthfully feed your own mental well-being (i.e. half hour of reading before bed, a walk after dinner, waking up early to spend quiet minutes alone before work). (Click here for additional journaling exercises)

IGNITE YOUR DAY – Monday

by admin
Dish of the Day:
Carrots & Onions with Honey Balsamic Glaze  Try a new twist on roasted carrots this winter that will have your guests begging for the recipe!

Movement of the Day:
Mountain Climbers This simple yet demanding full-body exercise can be done anywhere. (Want more? For added intensity, do a push-up every other cycle – now that’s a workout!)

(Click here for additional workouts)

Journaling of the Day:
Quote of the Day: “Certain flaws are necessary for the whole. It would seem strange if old friends lacked certain quirks.” ~ Johann Wolfgang von Goethe
Essential Element: Unconditional acceptance is an essential element for healthy relationships.
Journal: Write down three co-workers you will extend unconditional acceptance to this week at your workplace.

IGNITE YOUR DAY – Sunday

by admin
Meal of the Day (MOD): 
  • This Chicken Chili Soup is a great way to use up your leftover chicken in the fridge. It’s also a spicy way to warm up after a day in the wintry cold!

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “A simple man believes anything, but  a prudent man gives thought to his steps.” ~ Proverbs 14:15
  • Journaling Exercise:
    Let your deepest values become a greater guide to your daily choices. Reflect upon five values you desire to align your actions around, regardless of the circumstances (i.e. compassion, responsibility, honesty, patience, gratitude…).