by MJ

AIR  ~  Movement of the Day:
Our version of a Good Morning is getting moving! Watch Brandon’s terrific form as he performs 100 reps for last year’s Cystic Fibrosis Fundraiser! If you don’t have weights at home, get creative! You can use a heavy book… or even any small children you have running around the house! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Looking for a way to make your traditional almond snack more appealing? We’ve got just the thing! Roasted Rosemary Almonds add a TON of flavor to your midday protein boost!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: If we wait for the moment when everything, absolutely everything is ready, we shall never begin. 
~ Ivan Turgenev

Essential Element:  Repetition is the mother of mastery.  Clinical research shows that new habits can be formed through repetition.  Our brain cells actually create novel connections and new habits are formed. [click here to read Spark Insight: Creating Change]

Journal: Sometimes it’s our creature comforts that create the greatest barriers to our success. Our daily latte. The leftovers from the kids plate. Those chocolate covered mints we snag every night. Take a minute and think about your creature comforts; those things you’re so used to that you’ve never considered their need to be vacationed from. Write three of them down. Take the next 21 days and consciously replace one of them. Add something remarkably valuable to your day in its place.   [Click here for additional Journal exercises]

Dr. Paul’s Paleo Yambanana Bread

by drpaul

This is such a delicious nutritious snack. It can be served warm (really good fresh out of the oven), topped with almond milk, fresh peaches, strawberries, blueberries – use your imagination! Make a batch on Saturday or Sunday, cut it into serving sizes and store in Tupperware in the freezer. Dr. Paul regularly eats this with almond milk poured over it as his mid-morning snack.

Add or subtract ingredients depending on what you like or have on hand; also, if nut allergies are an issue (or if your kid’s school considers it an act of bioterrorism to bring anything made with nuts to school), substitute coconut flour for the almond flour and skip the nuts.

2 large or 3 medium yams
4-5 bananas (not overly ripe)
8-10 organic eggs
3 tablespoons coconut oil (liquefied)
1-2 Tablespoon vanilla
4 teaspoons cinnamon
Pinch of nutmeg (optional)
1 ½ cup chopped walnuts
1 cup shredded coconut
1 cup almond flour
1/4 cup pure maple syrup
1/4 cup flax seed meal (optional)
1 teaspoon sea salt
Optional: add raisins, shredded carrot, and/or substitute frozen pineapple bits (thawed); you can also substitute canned pumpkin for the yams and add pumkin pie spices.

  • Steam yams until soft; let cool – can be done ahead (leave skins on)
  • Preheat oven to 350° F
  • Butter or coconut oil  9 x 14 baking dish; or line with parchment paper
  • Mash yams and bananas by hand in large bowl or pot, or blend in food processor
  • Add liquefied coconut oil and stir to mix
  • In separate bowl, beat eggs
  • Add vanilla, cinnamon, nutmeg and sea salt to egg mixture
  • Add egg mixture to yam/banana mixture & mix
  • Add almond flour and flax seed meal; stir to mix
  • Add walnuts and coconut; stir to mix
  • Pour mixture into buttered baking dish
  • Bake for 45 minutes until fork comes out clean