by MJ

AIR  ~  Movement of the Day:
It’s Day 5 of the 100 Day Challenge and today you’re Rowing for Calories! Set that rower to the calorie setting and you’re off on your 5th day straight of Tabatas and combating Cystic Fibrosis! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Mashed Cauliflower has all the aesthetic and incredible taste of mashed potatoes, but NONE of the insulin spiking starches!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: I am a man of fixed and unbending principles, the first of which is to be flexible at all times.
~ Everett Dirksen

Essential Element: Our belief systems are learned, and therefore are chosen. [click here to read Spark Insight: Influence and Control]

Journal: If you could choose five words to describe yourself, what would they be? Would flexible be one of them? Write them out in your journal – then consider how flexibility plays (or does not play) a role in your life.  [Click here for additional Journal exercises]


by MJ
FUEL  ~  Dish of the Day:
Alexis’ Coleslaw is a simple, nutritious recipe that can tagalong as a delicious side to any meal!   [Click here for additional Recipes]

AIR  ~  Movement of the Day:
Its definitely more motivating and more FUN to work out with a buddy! Try Alternating Box Jumps with a friend and don’t be surprised if this becomes your favorite exercise! [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: … Eliminate the unnecessary so that the necessary may speak. ~ Hans Hofmann
Essential Element: Our brain requires sleep to process the information from the day.  Critical sleep cycles involve hormone balancing that affects everything from your energy and moods to your metabolism … [click here to read Spark Insight: Rest and Repair]
Journal: The people that know you the best know it when you haven’t slept. Slow, chronic sleep deprivation wears away at our minds, our bodies, and our relationships. Take a poll this week. Ask three people closest to you if they think you are operating in a well-rested state – or in a  state of exhaustion. Write down their responses.  [Click here for additional Journal exercises]

Carrots & Onions with Honey Balsamic Glaze

by admin

2 bags baby carrots
1 sweet onion, sliced
2 tbs olive or coconut oil
3 tbs balsamic vinegar
2 tbs honey

  • Preheat oven to 350 degrees
  • Spread carrots and onions on baking sheet.
  • In a small bowl combine olive oil, balsamic vinegar and honey. Drizzle evenly over vegetables and toss to coat.
  • Place in oven and bake for 30‐40 minutes or until vegetables are tender and golden.


Broccoli, Bacon & Cashew Salad

by admin

1 broccoli head, chopped into bitesize pieces
1 package of bacon, chopped
½ cup toasted cashews
1 tablespoon oil (olive, grapeseed or coconut)


  • Cook bacon in a frying pan for 4‐5minutes or until crispy. Remove bacon from pan and combine with raw broccoli.
  • Add cashews and drizzle with the oil of your choice!

Roasted Roots

by admin


1 beet, peeled
4 carrots, peeled
2 sweet potatoes, peeled
1 onion (red, yellow or sweet)
oil (olive, grapeseed, or coconut)
sea salt
rosemary (optional)

  • Chop and combine ingredients in oven safe dish
  • Drizzle with oil
  • Sprinkle with sea salt
  • Cook at 375 until vegetables are soft

Avocado Grapefruit Salad

by MJ

This is one of my all time favorite salads. So refreshing and satisfying.

3 avocados
2 grapefruit (flesh only)
1/3 of a scallion bunch
1/2 cucumber
sesame seeds
sea salt/black pepper

Chop ingredients into bite size portions and combine! Season with sesame seeds, sea salt and black pepper to taste.

NOTE: I also like to squeeze some extra grapefruit juice in!

Brussel Sprouts with Bacon

by admin


  • 5 slices bacon, cooked and chopped
  • 1 Tablespoon extra-virgin olive oil
  • 1 shallot, chopped
  • 1 clove garlic
  • 1 1/2 pounds Brussel sprouts, trimmed (small sprouts left whole, larger sprouts halved)
  • Salt and pepper, to your taste
  • 1 cup organic, free range chicken broth


Line a cookie sheet with aluminum foil. Place bacon on sheet and bake at 425 degrees until crispy, flipping halfway through. Remove bacon to drain on paper towels. Add extra-virgin olive oil, shallots, and garlic to the pan, and saute 1 to 2 minutes. Add Brussel sprouts and coat in oil. Season with salt and pepper. Cook Brussel sprouts 2 to 3 minutes to begin to soften, then add broth. Bring broth to a bubble, cover, and reduce heat to medium low. Cook 10 minutes, until tender. Transfer sprouts to a serving dish with a slotted spoon and mix together with cooked bacon bits. Serve!

Homemade Cranberry Sauce

by admin

4 cups fresh cranberries (or try Dr. Camilla’s variation and substitute Lingonberries!)
1 cup water
1 cup unfiltered apple juice
Juice from 1 orange
1 teaspoon fresh grated ginger
½ Tablespoon ground cinnamon
2 Tablespoons raw organic honey (make it 4 Tablespoons if you like a sweeter sauce)

In a large soup pot, add the cranberries, water, apple juice, and orange juice, and bring to a boil. Add the ginger, cinnamon, and honey, and simmer, stirring often until the cranberries are broken down and the sauce becomes thick, about 10-15 minutes.

Mashed Cauliflower

by MJ

Mashed cauliflower is a reallllyyy yummy, lower glycemic alternative to mashed potatoes. I’ve made it before for parties, and people tell me they actually like this better! - Maryjane

1 head organic cauliflower
2-3 cloves garlic
2-3 tablespoons organic grass-fed butter, or olive oil
Sea salt and pepper to taste
1/4 tsp. nutmeg or sage (optional)

  • Wash the head of cauliflower. Cut off the stalk, and cut up the rest of the head into smallish pieces.
  • Place a steamer basket in the bottom of a big pot with about an inch of water- it shouldn’t go over the top of the steam basket.
  • Place the cauliflower and the garlic in the pot, cover it, and steam until cooked – should slide off fork when you poke it.
  • Drain it in a strainer and then place steamed cauliflower in food processor along with grass fed butter or olive oil, salt and pepper, and nutmeg. Then just blend it all up!
  • If it seems like it’s too thick, you can add a little bit of almond milk to thin it.
  • Delicious!

Paleo Stuffing

by admin

One of the first things people panic about on their first Paleo Thanksgiving is the stuffing. Trust me, this stuffing tastes way better than the kind you get in a box, and it’s way better for you!

This dish serves 8-10.  Be sure to use extra-lean ground beef (grass-fed, preferably) and soaked walnuts.


  • 1 pound ground pork, pork sausage, or combination of ground pork and ground turkey (ground beef is also a viable option – just make sure it’s not too lean or it won’t have the flavor needed)
  • 2 cups walnut pieces, very finely chopped/ground and soaked overnight (rinse several times before using)
  • 1 medium sweet onion, diced
  • 4 stalks of celery, diced
  • 1 apple, cored and finely diced
  • Several springs of fresh rosemary, sage, thyme, and marjoram (poultry mix), finely chopped
  • 1/2 tsp. garlic powder
  • 1/2 tsp. sea salt


  • Preheat the oven to 375 degrees. Chop all the veggies, the apple, and herbs.
  • Saute the meat and celery for 3-4 minutes on medium heat, making sure that the meat/sausage gets broken up into really small pieces as it cooks (big chunks are not very stuffing-like!). We used a big saucepan for this, as we didn’t want the contents to overflow once everything was mixed.
  • Add the onion and apple, and cook for another 2-3 minutes.
  • Add the herbs, garlic powder, walnuts, and salt, and mix thoroughly. The meat should NOT be totally cooked at this point – there should still be some pink.
  • Pull everything out of the pan, and move into a 9 × 13 baking pan (or two 6 × 9 pans), and bake uncovered at 375 for 30 minutes. Serve hot from the oven.

Thanks to Whole9Life for the recipe! http://whole9life.com/