by MJ

AIR  ~  Movement of the Day:
Day 70 of the 100 Day Challenge! Congratulations! 70 days of epic commitment, discipline and movement! Keep up the great work today with Kettlebell Sit Ups. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Spice up your greens today with a Pear Walnut Salad. We’ve got a delicious, homemade dressing to drizzle over it too! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Every human being has a work to carry on within, duties to perform abroad, and influence to exert. ~ William Ellery Channing

Essential Element: Wellness is experienced, not achieved.  Every choice, every day [click here to read Spark Insight: Coping Mechanisms].

Journal: Who is lifting you up? Who is pulling you down? Consider investing more time with people a. that draw out the best in you b. whose faith, character and integrity are equal to or greater than your own and c. whom you’d like your children to grow up and be similar to.  Jot three of their names down in your journal tonight – and make some time to spend with them!  [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Day 19 of the 100 Day Challenge! Tabata your upper body today with Push Presses. Dr. Franson uses the barbell, but you can also modify with Kettlebells[Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Looking for a simple snack? Your answer is here! Our Dried Pear Crisps are delightful! Be sure to enjoy with a handful of almonds or mixed nuts to add some healthy fats to your day!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: The unthankful heart… discovers no mercies; but let the thankful heart sweep through the day and, as the magnet finds the iron, so it will find, in every hour, some heavenly blessings!  ~Henry Ward Beecher

Essential Element: Too often we become totally associated to our outcomes – what we are getting out of something. If we tend to associate too strongly to our outcomes, our lives will be an emotional roller-coaster, vacillating between elation and depression.  [click here to read Spark Insight: Gratitude] 

Journal: The simple law of attraction states that ‘like attracts like’. If our lives are ‘… discovering no mercies…’ we’d do well to look at our habitual thought patterns. Are we practicing gratitude for the things we DO have, or consistently focused on what we DON’T have? As you move though your day – take each meal time to articulate a few things you are grateful for. Jot the most memorable ones in your journal tonight.  [Click here for additional Journal exercises]

Pear Walnut Salad

by drpaul

This fantastic salad was featured in Gourmet Magazine many years ago (maybe even 1987). It’s a favorite in our house; we often serve it when we have company with when we’re serving something special like Rack of Lamb- Dr. Paul

1-2 heads of red leaf lettuce (or mixed with green leaf lettuce)
1/3 firm, but ripe pear, per person
1/8 cup raw walnuts, per person

  • In a pie pan, toast walnuts (9-10 minutes @350 F in toaster oven – watch them closely so they don’t burn)
  • Tear lettuce into small-medium size pieces and place in salad bowls
  • Slice pears into thin slices; arrange on top of lettuce in a radial
  • Drizzle vinaigrette dressing over lettuce and pears
  • Sprinkle toasted walnuts over salad and serve

Simple Vinaigrette Dressing
1 cup extra virgin cold-pressed olive oil
Just less than ¼ cup red wine vinegar
2 teaspoon sea salt
1 teaspoon fresh ground pepper
1 teaspoon of Dijon mustard
1 crushed garlic clove (not diced, left semi-intact)
Optional: add dried basil or Italian seasoning

  • Mix together in jar or cruet


Dried Pear Crisps

by admin
1 TBS agave
1/4 tsp ground ginger
1/4 tsp cinnamon
20 paper thin pear slices (from 1 pear)
  • Preheat oven to 275°F.
  • Mix agave and spices in small bowl.
  • Place pear slices on rack set over baking sheet.
  • Sprinkle with spiced agave mix.
  • Bake until almost dry, about 1 hour.
  • Cool. Store airtight up to 2 days.

Apple Pear Pecan Salad

by admin

3 celery ribs, chopped fine
2 red apples, chopped
1 green apple, chopped
1 pear, chopped
juice of 1 lemon
juice of 1 orange
1/4 cup medjool dates, chopped
1/2 cup raw pecans, chopped
green leaf or red leaf lettuce

  • Place chopped apples and pear in bowl and pour lemon and orange juice over fruit to keep it from turning brown
  • Stir to coat all, and allow to marinate for 10 minutes
  • While the fruit is soaking, chop dates
  • Drain soaking fruit, saving juice
  • Add the chopped dates, along with the celery and HALF of the chopped pecans to the drained fruit
  • Make dressing by combining the other half of the pecans in a food processor with the reserved orange and lemon juice and puree into a smooth ‘nut butter’ sauce
  • Add puree to the salad and stir to blend flavors.
  • Serve on a bed of deep green lettuce.
  • ENJOY!