by MJ

AIR  ~  Movement of the Day:
Day 13 of the 100 Day Challenge! Dr. Franson joins the crew at Crossfit Wicked for a Super Man Tabata! They’re a lot less fun than they look… but your CORE will thank you! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Its officially grilling weather and you know you’ve been waiting all winter to try out Dr. Paul’s Famous Hamburgers!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Whatever the struggle, continue the climb. It may be only one step to the summit. ~ Diane Westlake

Essential Element: Our attitude will determine our experience with struggle.  If you accept struggle as part of personal growth and embrace it, you’ll respond differently. [click here to read Spark Insight: The Value of Struggle]

Journal: If tomorrow your whole life were relieved of its financial struggles, what would you want to do today? Who would you give to? Where would you invest a little more of your resources? In your journal, envision your life with no financial restrain. Within reason, take that attitude of generosity into tomorrow. [Click here for additional Journal exercises]

Dr. Paul’s Famous Hamburgers

by drpaul

When you move to a Paleo diet style, eliminating grains (bread, pasta, cereals, pizza, etc.), there’s always a few meals you miss more than others. Hamburgers were one of mine. But I wasn’t going to be deterred – so I came up with a solid, if not better, replacement for the on-the-bun version of days past.

1/3 – 1/2 lb of organic grass fed* ground beef PER PERSON 
1 -2 onions, roughly chopped
3 tablespoons organic butter
Fresh cracked black pepper
Sea salt
Optional Cream Sauce:
1/2 cup organic heavy cream
2 tablespoons organic butter
3 cloves garlic, chopped fine
Sea salt and fresh cracked black pepper
Whole pepper corns OR Imported Roquefort Cheese
Dry cooking sherry



  • Melt butter in medium stainless steel skillet over low-medium heat
  • When butter is melted, add onions
  • Cook onions slowly on low, stirring often, for 20-30 minutes (yes, that long)
  • OPTIONAL: When onions are soft and brown (i.e. carmelized), start to make cream sauce:
    • melt butter in small skillet over medium heat
    • add chopped garlic, cook ONLY 30 seconds
    • Add cream
    • When cream bubbles, lower heat to low
    • Stir, keep cooking until cream starts to thicken
    • Start making burgers (below) and TURN GRILL ON NOW
    • Once sauce starts to thicken, add sherry, sea salt and cracked pepper, peppercorns OR imported roquefort cheese.
    • turn to very low OR off and cook hamburgers
  • Turn grill on high
  • Spread ground beef onto cutting board; season liberally with sea salt and fresh cracked black pepper
  • Hand form beef into thick patties, with slight depression in middle of patty (i.e. not dome shaped)
  • Once optional cream sauce is thick, turn OFF and cook burgers
  • Grill burgers ONLY 2-3 minutes per side – don’t overcook (better to die of salmonella than have an overcooked burger)
  • Serve immediately, topped with grilled onions and optional peppercorn or roquefort cream sauce.

* Even better than organic “grass fed” beef, is grass finished beef, meaning the cow is never fed grains, unlike “grass fed” where the cows are fed grains the last 60-120 days before slaughter).