by MJ

AIR  ~  Movement of the Day:
Day 11 of the 100 Day Challenge! Dr. Franson Tabatas with his kids and even his pup during a challenging session of Mountain Climbers! Gotta love the commitment to health these kiddos are learning at an early age! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
As new vegetables start arriving from your Summer Farm Share, get prepared to try this delicious side: Baked Squash with Sage[Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  The battles that count aren’t the ones for gold medals. The struggles within yourself — the invisible, inevitable battles inside all of us — that’s where it’s at. ~ Jesse Owens

Essential Element: Weightlifting stresses a muscle and causes an adaptation – muscle growth.  The same response is evident in our neurological functions, immune systems and social skills.  Resistance, friction and struggle produce advancement in our ability to cope and succeed.  We get stronger. [click here to read Spark Insight: The Value of Struggle]

Journal:  Where do you physically see yourself getting stronger? What have you been doing to get there?  Has some new training method been added to your routine? Write in your journal one way you have challenged yourself over the last month. Then decide how you will challenge yourself with something new in the coming one.  [Click here for additional Journal exercises]

Roasted Root Vegetables

by admin

I’m one of those people who’d rather eat a plate of steak tips or whole roasted chicken instead of a salad or raw veggies any meal of the week. My husband Jesse has to remind me to “eat my colors.” But this vegetarian recipe is so delicious I could eat it for days on end. This is a great fall dish to bring to potlucks or Thanksgiving celebrations. Make a bunch extra and use the leftovers to serve with some eggs for breakfast. Special thanks to my buddy, Pete, for introducing me to this doozie at our Friends’ Thanksgiving party a few years back.

yams of all varieties
sweet potatoes
garlic bunches
fresh sage
sea salt
fresh ground pepper
coconut oil

  • chop all the spuds, being sure to gouge out the eyes and shave off all the green skin (I like to take the skin off the sweet potatoes and yams completely, which can reduce the saponin content). I like to cut them into finger food sizes, like an extra stubby steak fry.
  • get a pot of water boiling, 1/3 to half full
  • once it’s boiling, add the sweet potatoes and yams and let them parboil. Don’t overcook, otherwise they will be too soft. They should be a bit undercooked when you strain them.
  • vital behavior: save the water to use as a vegetable stock for soup. Yummy minerals!
  • cut the onions into eights: first in half so you see the rings, then each half into quarters so each quarter has a little bit of the root to hold it together.
  • cut the garlic into half so that you can lay them open on the baking sheet.
  • when the spuds are strained and cooled, put all your chopped root vegetables in a bowl. Add some melted coconut oil and stir it up. I like to use my hands to make sure everything is coated properly.
  • chop all the spices. Put the veggies on a cookie sheet and spice them up (optional secret ingredient: cinnamon. It counters the sweetness of the yams and naturally inhibits insulin release!).
  • bake everything at 400 until the tops are slightly brown.
  • if you want, go in there and stir everything up a bit halfway through.
  • when they look done, they’re done.
Optional horseradish sauce:
While that’s all cooking you could make this easy dip. Mix one container of full-fat sour cream and one jar of fresh horseradish to taste. I like it strong, myself.

Baked Squash with Sage

by admin

1 acorn or butternut squash
2 cloves garlic, chopped fine
Fresh sage
Sea salt
Fresh ground black pepper
1 tablespoon olive or grape seed oil

  • Preheat oven to 400°
  • Oil small to medium baking dish
  • Peel and cut squash into ½” cubes; place in baking dish
  • Season with sea salt and fresh ground pepper
  • Sprinkle chopped sage and garlic over squash
  • Bake for 35-40 minutes