by MJ
FUEL  ~  Dish of the Day:
Pasta doesn’t always have to be full of gluten! Healthy Spaghetti, for example can be made with brown rice noodles or even squash!  [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Handstand Push Ups can seem intimidating, but start small and work your way up! This is a great goal to work towards, and an amazing exercise to have locked down in your repertoire! [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: You never lose by loving. You always lose by holding back.
~ Barbara De Angelis
Essential Element: We are social beings who crave and depend on emotional “strokes” to develop into whole and complete people.  These strokes come in many shapes, but can be easily identified when they come in the form of gestures, attention, physical contact, kind words or actions.  These are all as much part of our “required nutrients” for optimal health as Vitamin C, amino. [click here to read 'Spark Insight: Love']
Journal: Consider giving a gift that has no financial ties. One that’s not purchased, paid for, or provided to anyone in a monetary sense. Write down five ways you can give of your resources this week – leaving your wallet intact  and your heart open.   [Click here for additional Journal exercises]


by admin
Dish of the Day:
Healthy Spaghetti   The days of serving spaghetti with pasta have changed in the new Paleo world. One, you can simply eat spaghetti sauce by itself; served with a salad, it’s a great meal. For kids or families making the transition away from wheat flour (gluten) products, an alternative is brown rice or quinoa pasta.  (Click here for additional recipes)


Movement of the Day:
Stick Warm Up This mobilization/warm up is nothing short of fantastic. Don’t skip this – shoulders are very dynamic and unique joints that should be treated accordingly, and this quick and simple warm up routine is essential. Do it before golf, tennis, surfing, shoveling snow, yard work…beating teenagers (just kidding).   (Click here for additional workouts)


Journal of the Day:
Quote of the Day: “You are the average of the five people you spend the most time with.” ~ Jim Rohn
 Essential Element: For us to sustain a positive trajectory toward goals, we need to understand and govern those we allow closest to us – being sure they support rather than derail the journey.  [click to view Spark Insight - Integration]
Journal: Identify three people who have positive qualities you desire to emulate – in their health, in their relationships, in the way they interact with others, etc. How can you intentionally create more time with them?   (Click here for additional Journal exercises)

Healthy Spaghetti

by admin

In our efforts to keep your kids gluten-free, try using brown rice noodles (available at Trader Joe’s) or quinoa noodles (or use spaghetti squash). You can skip the meat and make the meatballs that follow to add to the spaghetti.

2 lbs organic (grass fed) ground beef, or combo of ground beef and ground port
1 onion, chopped
4 cloves garlic, chopped fine
2 large tomatoes, chopped
1 cup chopped broccoli
1 cup chopped carrots
1 cup shredded zucchini
1/2 cup chopped celery
1 28 oz. can of diced tomatoes
1 16 oz. jar tomato marinara sauce
1 tablespoon Italian seasoning (or 1 teaspoon each of marjoram, oregano, basil and parsley)
1 tablespoon balsamic vinegar or 1/4 cup red wine [balsamic vinegar cuts the acidity of tomatoes; red wine does the same and sedates your kids; just kidding, alcohol cooks off in minutes]
2 tablespoons olive, sunflower or grape seed oil
1 package brown rice or quinoa pasta

  • In a large stock pot (12 qt minimum), cook meat or sausage for ONLY 4-6 minutes on medium
  • Using slotted spoon, remove meat to bowl
  • To same stock pot, add oil, onion and garlic and cook over medium heat for 3-4 minutes
  • Add chopped tomatoes, cook for 4-5 minutes
  • Add chopped vegetables – except shredded zucchini - cook for 4-5 minutes
  • Add canned tomatoes, marinara sauce, balsamic vinegar (optional), and sea salt to taste, reduce heat to low and simmer for at least one hour
  • 15 minutes before serving, add meat and shredded zucchini (and any meat juice left in bowl)
  • Start water boiling to cook brown rice noodles

Yummy Meatballs

1 Pound organic ground beef
1 ground turkey
1 pound pork
1 bunch chopped spinach
1/2 cup finely grated imported Parmesan cheese – optional
3 large organic eggs
3 tablespoon dried Italian herb seasoning
4 cloves fresh garlic, chopped
2 teaspoon sea salt
1 teaspoon red pepper flakes
1/2 c ground organic oatmeal

  • Preheat oven to 400°
  • Grease cookie sheet.
  • In large bowl mix all ingredients
  • Make 1 inch balls and place on cookie sheet
  • Bake until lightly browned  – about 20 minutes