by MJ

AIR  ~  Movement of the Day:
Day 49 of the 100 Day Challenge! We’re taking it to the next level gang! Burpee Pull Ups! This challenging Tabata will have you feeling seriously accomplished today! Sore… but accomplished!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Spicy Sausage & Spaghetti Squash A delightfully balanced meal and to top it off, you’ll love how FUN and different this veggie is!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: If I have ever made any valuable discoveries, it has been owing more to patient attention than to any other talent.  ~ Isaac Newton

Essential Element: We must take control of the economy of our limited resources if we wish to experience a sense of balance in our lives [click here to read Spark Insight: Balance].

Journal:  What new discoveries have you made in your friendships lately? List in your journal three of your closest friends – those with whom you talk frequently. Jot down what new thing(s) you’ve learn about them in the last month.  If nothing: Devote some minutes to ‘patient attention’ in your conversations with these three people. If many: Congratulate yourself on being one patiently attentive friend.   [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Alexis gives us a great reminder that integrating movement into your day is essential! Her Burpee breakdown can easily fit into anyone’s schedule, so no excuses!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Balance that plate tonight with Spicy Sausage & Spaghetti Squash! Protein, vegetables, and healthy fats… this dinner has it all, including reasonably priced ingredients and a fast execution! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: In other living creatures the ignorance of themselves is nature, but in men it is a vice. ~ Boethius
Essential Element How do you spend your money?  In order to achieve the illusive state of balance in our lives we must reconcile the discrepancy between what we value and how we spend our resources. [click here to read Spark Insight: 'Balance']
Journal: This week, audit your spending. At the end of each day, right down what you spent your money on through the day. After each days expenses are recorded, circle the ones your proud of, a line through those that your neutral towards, and an x over the ones you’d rather your spouse/family didn’t know about.  [Click here for additional Journal exercises]

Spicy Sausage & Spaghetti Squash

by admin


  • 1/2 spaghetti squash
  • 2 handfuls fresh basil
  • 1 bag of fresh spinach
  • 3-4 Mango Habanero Sausage (nitrate & gluten-free)
  • 3 minced garlic cloves
  • 4 green onions
  • Mrs. Dash extra spicy (to taste)
  • 2 Tbsp. oregano

Cut spaghetti squash in half lengthwise, take the seeds out, and bake rind side down in 1 cup of water for 45 minutes at 375 degrees.

When it’s done, gently scrape a fork around the edge of the spaghetti squash to shred the pulp into strands.

Cut the sausage into bite size pieces.

Saute the garlic in oil of your choice for 3-5 minutes.

Add in the spaghetti squash, green onions, seasoning, fresh basil and spinach, and sausage, mixing well.

Turn to simmer and cover for 35-40 minutes, stirring occasionally.


Chicken Sausage with Sliced Apples

by admin

1-2 chicken sausages per person
1/2 apple per person

  • Place sausages in sauté/fry pan* with 1/2 cup water over medium heat
  • Cook through, turning sausages
  • Allow water to eventually evaporate as sausages continue to cook until browned

*NOTE: It’s recommended to NOT use non-stick cookware because of toxic chemicals like Teflon leeching into the food and into your body from eating foods cooked in those pans. So using water, coconut oil, butter and high smoke-point oils such as sunflower, sesame and grape seed oils is the method to prevent sticking and burning.

Poached Eggs with Avocado and Green Smoothie [video]

by admin

This is simple, tasty and nutritious.

2-3 organic Free-range eggs per person
1/2 avocado per person
sea salt and fresh cracked pepper
Optional: green salsa

NOTE: If you are doing regular, vigorous exercise, you should eat three eggs and consider eating a whole avocado or maybe adding a small chicken sausage to this meal. Increasing the protein and (healthy) fat is very important for blood sugar regulation and reducing midmorning cravings (see note below).

  • Fill medium (2-3 qt) saucepan 1/2 way with water; bring to boil
  • Turn heat down to medium/low and crack eggs into water
  • Cook for 2-1/2 minutes; remove eggs from water using a slotted spoon
  • Add sliced avocado to plate
  • Season both eggs and avocado to taste with sea salt, fresh cracked pepper (or some green salsa for a ‘kick’)
  • Serve with Green Smoothie or sliced organic apple

Bonfire Green Smoothie

You will not believe how good this smoothie tastes despite looking like lawnmower juice! Feel free to add or subtract what you have on hand and what you like in terms of taste. Just don’t go overboard on the fruit – this is a green smoothie designed to deliver great nutrient-dense antioxidents and phytonutrients. For a fantastic breakfast, serve with either eggs, some Yambanana Bread, or some bacon (uncured – no nitrites or nitrates) or organic sausage.

1 large handful of spinach
2 kale leaves
1-2 chard leaves
1 banana
1 orange, peeled
1-2 tablespoons coconut oil
1-2 cups purified water, or combination of water, coconut water, almond milk, hemp seed milk
Frozen berries, frozen pineapple chunks (available at Trader Joe’s)

  • Add all ingredients to Vita Mix blender and blend thoroughly (1-2 minutes)
  • Can be put into glass jars and refrigerated for up to 36 hours

NOTE: Any smoothie can be made into a meal replacement by simply adding the following:
1 organic raw or hardboiled egg*
1-2 tbsp lemon-flavored fish oil
*Use fresh, local and organic eggs (not mass-produced supermarket brands)


Note From Dr. Paul: Although very nutritious, personally, some breakfasts don’t ‘stay’ with me long so I always plan to have a nutritious midmorning snack planned, like raw nuts with an apple, banana, carrots and celery.