by admin

SPARK  ~  Thought of the Day:
Quote of the Day: We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have. ~ Frederick Keonig
Essential Element: The best description of the optimal wellness mindset is ultimately peace of mind.  Individuals who enjoy peace of mind do not necessarily experience fewer challenges or opposition in their lives; they simply choose healthier responses. [click here to read 'The Art of Gratitude']
Journal:  We tend to think in “If Only’s.” What if we trained our thinking to be in “Grateful for’s” instead? List three things that have changed the shape of your week this week. Choose one thing you can be grateful for in each of these. [Click here for additional Journal exercises]

AIR  ~  Movement of the Day:
Push Jerk  Don’t be fooled – this is not some “over the top” Olympic weight lifting move. This is actually very scalable – meaning you could do this with a broom handle if that’s all you felt you could handle. The benefit to the shoulders, upper back, and postural muscles qualifies it as a ‘must do’ exercise for everybody.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Step outside your traditional soup repertoire and stir up a nutritious pot of Spicy Cauliflower Celery Soup tonight! Soups are a terrific way to make sure all those veggies get used in the fridge, so add what you like!  [Click here for additional Recipes]



Chicken Chili Soup

by admin

3 cups free range chicken breast, cooked and chopped
1 onion, diced
1 jalapeno, seeds removed and diced
4 garlic cloves, minced
4 cups chicken broth
2 tbsps olive oil
2 tsps ground cumin
2 tsps chili powder
1 tablespoon dried oregano
1/4 teaspoon cayenne pepper
Black pepper to taste
Fresh cilantro, diced
Avocado, diced
Optional: red pepper flakes

  • Saute vegetables in olive oil
  • Add seasonings
  • Add broth and allow to simmer 5-10 minutes
  • Add chicken and serve with fresh cilantro and avocado
  • NOTE: add red pepper flakes to achieve desired “heat” level

Pumpkin Chicken Soup

by admin

1 whole chicken, roasted
1/2 lb. fresh mushrooms, sliced
1/2 cup chopped onion
1 tsp. curry powder
3 cups plus 1/4 cup homemade chicken broth
1 pie pumpkin, roasted and flesh scraped out
1 can coconut milk
1 Tbs. agave
1/2 tsp salt
1/2 tsp pepper
1/4 tsp nutmeg

Sautee mushrooms and onion with 1/4 cup chicken broth until onions are tender.  Add curry powder and cook over medium heat, stir until blended.  Gradually add the remaining chicken broth.  Bring to a boil.

Add pumpkin, chicken, coconut milk, agave, salt, pepper and nutmeg.  Heat thoroughly.

This soup can also be served in a hollowed out pumpkin.  You could roast it in the oven @ 350 for 20 mins, then pour the soup in before serving.

(recipe courtesy of LivinPaleo)

Bonfire Fish Chowda

by admin

Don’t feel restricted to using only fish – add shrimp, scallops, crab or lobster. Or, you could simply garnish with a colorful crab or lobster claw.

1 1/2 lb. sea bass, haddock, or cod, cut in 1/2″ squares
5 leeks, chopped
2 carrots, diced
1 onion, diced
2-3 cloves of garlic, minced
1 cup red bell pepper, diced
1/2 – 1 jalapeno pepper, diced (optional)
2 cups tomatoes, diced (fresh or canned)
4 potatoes peeled and cut in 1/2 ” cubes
2 cups organic chicken or vegetable stock
2 Tablespoons fresh parsley, minced
2 bay leaves
2 Tablespoons coconut oil
1 tablespoon black pepper
1 teaspoon thyme
1 tablespoon dried oregano
Sea salt to taste
Optional: 1 cup of heavy cream or coconut milk

  • Heat coconut oil in a large stock pot.
  • Add onion and cook over medium heat until soft.
  • Add the carrots and leeks; cook for 5 minutes.
  • Add the bell pepper, jalapeno pepper, leeks and bay leaves, cook while stirring for 3 -5 minutes.
  • Add the potatoes and tomatoes, vegetable or chicken stock, and the rest of the herbs.
  • Bring to a low boil, reduce the heat and simmer for 15-20 minutes until potatoes are soft. Add the fish and cook for two to three minutes; turn off heat – BE CAREFUL – DO NOT overcook the fish.
  • Optional: Add 1 cup of heavy cream or coconut milk for final 10-12 minutes of simmer.
  • Garnish with chopped parsley.


Dr. Camilla’s Bonfire Stew [video]

by admin

Dr. Camilla says: Start out not using too much of the spices, but figure out what is savory to your taste buds. The sea salt the key to help bring out the flavor. This recipe is enough to feed a family of four and leave some leftovers, which helps keep me from going crazy tyring to keep up with Stephen, who eats like a ‘food combine’. Try to always cook enough for next day’s lunch – this is a vital behavior!

2 lbs ground meat (organic grass fed beef, organic ground pork, turkey or combination)
4 garlic cloves, chopped
2 medium onions, chopped
2 large cans (28 oz) organic stewed tomatoes
3 large carrots
2 medium zucchini or summer squash (or broccoli), chopped and/or shredded
8 oz. fresh spinach
3 tablespoons extra virgin olive oil
1/4 cup of red wine (optional)
Turmeric (about 1/2 tsp)
Curry (optional – about 1/3 tsp)
Dried basil (about 1/2 tsp)
1-2 teaspoon sea salt (to taste)
Black pepper (to taste)

  • This recipe uses ONE LARGE STOCK POT
  • Mince the garlic; sauté in 3 tablespoons of olive oil on medium heat for 30 seconds
  • Add the chopped onion and stir until softened
  • Add the meat and stir until browned
  • Add spices, except pepper and salt
  • Add the tomatoes and squash (or broccoli), stir and simmer 10 minutes, stirring occasionally
  • Add the wine (optional)
  • Add sea salt and pepper to taste
  • Simmer for another 5-10 min
  • Using a potato peeler, julienne tool, or shredder, shred the carrots directly into the stew
  • Add spinach and simmer until the spinach has wilted


Mexican Chicken Lime Soup

by drpaul

Every time this soup gets served, people are demanding the recipe – it’s fantastically delicious and easy to make, once you have all the ingredients. What makes this soup taste so delicious is the lime, cilantro, and avocado; as an added bonus, it has “hidden” vegetables for your kids. MAKE EXTRA – you’ll want it for leftovers, for sure!   - Dr. Paul

3 Tablespoons olive oil or organic butter
1 yellow onion, chopped
2 gloves garlic, minced
4 carrots, chopped
3 celery stalks, chopped
1 large broccoli crown, chopped
1 bunch of spinach, washed and chopped large
4 fresh tomatoes diced or 1 large can diced tomatoes
1 teaspoon sea salt
1 teaspoon fresh ground pepper
6 cups chicken broth
3 cups water
1 bunch cilantro
6 whole chicken legs, cooked and pulled from bone
Chili Pepper Sauce (whatever your favorite is – such as Tobasco or whatever; we like the one from Trader Joe’s)

  • In large stock pot, heat olive oil over medium – add  onion and garlic and cook 1 minute.
  • Add carrots, celery, broccoli, tomatoes, salt and pepper, and cook about 5 minutes.
  • Add chicken broth, water, cilantro, spinach, and chicken – bring to boil, reduce heat, and simmer 20-30 minutes or longer.


  • Limes
  • Avocado
  • Raw cheddar cheese
  • Chili Pepper Sauce


Thai Turkey Soup

by admin

6 ounces ground turkey (or feel free to use leftover turkey)
1 1/2 cups bean sprouts
1/2 cup scallions, sliced
5 cups spinach leaves
1 1/3 teaspoons olive oil
3 teaspoons garlic, minced
1/2 teaspoon fresh ginger, grated
3 cups chicken stock
1 Tablespoon hot chili pepper, finely diced

  • Combine turkey, sprouts, scallions, oil, garlic, ginger, stock, and chili pepper in a medium saucepan
  • Bring to a boil, reduce heat, and simmer for 15 minutes
  • Add spinach
  • Simmer for 1 minute

Chicken Vegetable Soup

by admin


4 chicken thighs – can be whole or boneless skinless – seasoned liberally with sea salt and cracked pepper
1 onion, chopped
4 cloves of garlic, chopped
2 stalks of celery, chopped
1 red bell pepper (optional), chopped
2-3 Tablespoons olive oil
10 cups filtered, purified water (or half water, half chicken stock)
1 parsnip, chopped
2 carrots, sliced
2-3 potatoes, quartered
1 cup broccoli, chopped
1 cup zucchini, shredded
2 cups spinach, loosely chopped
Sea salt and fresh cracked pepper to taste
Bragg’s Liquid Aminos, to taste

  • In large stock pot, sauté onion, celery, red bell pepper, and garlic in olive oil over low to medium heat for two minutes.
  • Add seasoned chicken thighs and cook each side 3-4 minutes until slightly browned; remove chicken thighs.
  • In a large stock pot, add water, seasoning, celery and root vegetables (carrots, parsnip, potatoes); bring to gentle boil, then reduce to low simmer for 1-2 hours.
  • If chicken has bones, pull all meat and skin from bones, chop coarsely
  • Add chicken
  • Add broccoli, cook on low an additional 20-30 minutes.
  • Add shredded zucchini and chopped spinach
  • Serve into bowls with Bragg’s Liquid Aminos or tamari (gluten-free) soy sauce).

Ground Turkey Vegetable Soup

by admin

2 lbs. ground turkey
1 onion, chopped
4 cloves garlic, diced
1/8 cup olive oil
1 28 oz. can chopped tomatoes
2 medium carrots, chopped
2 medium zucchini , chopped
3 celery stalks, chopped
1 head broccoli including stem, chopped
8 oz. spinach
4 qts. organic chicken broth (Costco)
Sea salt
Fresh cracked pepper
1 teaspoon Italian seasoning

  • Use a large stock pot (at least 12 quart).
  • Saute onion and garlic together in the olive oil over medium heat for 3-4 minutes.
  • Add chopped vegetables, except spinach, and cook for 6 minutes.
  • Add turkey meat and cook for 6 minutes.
  • Add chicken broth, bring to gentle simmer.
  • Add seasonings and cook for 15-20 minutes on low.
  • Add spinach and cook for 2 minutes.
  • Serve as is or over brown rice.

Spicy Cauliflower Celery Soup

by admin

1 large head of cauliflower
2-3 celery stalks, chopped
1 carrot, chopped
2 cloves garlic, chopped
1-2 onions, chopped
1-2 teaspoons ground cumin
½ teaspoon pepper
Parsley springs
¼ teaspoon sage

  • Chop head of cauliflower and put in soup pot (save a handful of tiny flowerets for a raw garnish)
  • Add celery, carrots, garlic and onions
  • Add spices
  • Barely cover with water, bring to boil, then simmer until veggies are tender.
  • Blend the contents of the pot and adjust seasonings to taste.
  • Add a little hot water if the soup is too thick.
  • Optional: pour soup into blender to make a smooth texture
  • Serve garnished with raw flowerets.
  • This is a Paleo recipe