by MJ

AIR  ~  Movement of the Day:
Day 65 of the 100 Day Challenge! Squat Thrust Tabatas to get you moving today! No equipment necessary, minimal space required, absolutely no excuses to not move! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Fruit and Spinach Smoothie with Raw Nuts. Monday mornings can be hectic, but don’t let the rush out the door deprive you of the nutrients you need to start your day! This fast and super simple breakfast will fit into ANY morning schedule. [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  Most players are pretty good, but they go to where the puck is. I go to where the puck is going to be. ~ Wayne Gretzky

Essential Element: Well people don’t necessarily experience any less stress; they simply develop better strategies and coping mechanisms for dealing with it [click here to read Spark Insight: Coping Mechanisms].

Journal: By thinking what we’ve always thought, we’ll always get what we’ve always got. In order to move forward, we’ve got to think that direction first! What are you moving towards? Can you taste it? Feel it? Smell it? What’s your goal. Get it in writing – look at it daily – then dedicate your energy to making it happen…   [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Day 18 of the 100 Day Challenge! Hand Stands are a fun way to switch up your Tabatas today! Strengthen those shoulders during your intervals and if you’re feeling particularly strong, turn them into Hand Stand Pushups, you overachiever! Take a look at the Franson Family Chiropractic staff making time for the 100 Day Challenge right in the office! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
A simple, protein packed salad to jump start your afternoon or add greens to your dinner! Our Tuna Spinach Salad is sure to become a favorite! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.  ~ G.K. Chesterton

Essential Element: On a personal level you get to choose your attitude.  Your attitude is a set of beliefs that are developed over time.  Your attitude reflects your chosen belief system and dictates your behaviors and feelings.  [click here to read Spark Insight: Gratitude] 

Journal:  Emotions follow actions. Sometimes our heads get so tied up in the tasks, appointments and duties of the day, we don’t make time to sit and let ourselves recognize the tiny wonders that surround us. Take 5 minutes and sit in quiet somewhere today- a coffee shop, by the water, even in your room. Look around at life. Notice the things that give you pause. Let yourself marvel at them for a minute …. then jot them down your journal.   [Click here for additional Journal exercises]


by MJ
FUEL  ~  Dish of the Day:
Start your Easter Sunday off right with Yummy Eggs with Spinach! This is a very simple, quick, satisfying and nutritious way of preparing eggs that also adds vital nutrient-rich vegetables to a dish that often doesn’t have “plants”.   [Click here for additional Recipes]

AIR  ~  Movement of the Day:
Easter egg hunts aren’t just for kids! Get outside today with the youngsters and make sure to put some FUN movement into your holiday weekend!    [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: Come to me all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for our souls. ~ Jesus, Matthew 11: 28
Essential Element: As a society we have bought into the idea that rest and rejuvenation is a luxury, not a requirement.  This is fundamentally untrue, physically damaging, emotionally crippling and psychologically devastating. [click here to read Spark Insight: Rest and Repair]
Journal:  Where do you rest? In whom/with whom? Doing or not doing what? Where can you lay all that’s racing through your brain and feel genuinely restored? Write down where/who/what this place of rest has been for you for each decade of your life.    [Click here for additional Journal exercises]

Greens and Bacon

by drpaul

A little bacon goes a long way when it’s used as a flavor component versus a major part of the dish. This breakfast, made with kale, spinach, chard, and broccoli, and which can easily be varied depending on what you have on hand, is extraordinarily high in phytonutrients, antioxidants and other micronutrients essential for health.

1/2 lb uncured bacon, cut into small pieces
1 cup kale, chopped
1 cup chard, chopped
1 cup packed fresh spinach
1 cup broccoli, chopped
1/2 leek, rinsed and chopped OR 1 large/2 medium shallots, chopped
3 tablespoons organic butter or coconut oil
2-4 organic eggs – optional
Optional: 1/2 cup grated raw cheddar cheese

  • Cook chopped bacon over low-medium heat until desired doneness
  • In separate medium sauce pan, melt butter over medium-low heat
  • Add chopped leeks (or shallots) and broccoli, cook, stirring for 3-4 minutes
  • Add kale, chard, and spinach
  • If desired, add eggs – don’t overcook eggs if adding
  • Add bacon and optional raw cheddar
  • Serve with Green Smoothie

Road Trip SaladFEST

by MJ

A great way to get ready for a road trip, or even a day at the office, is to combine your salad ingredients the night before, in a tupperware, or even the container your salad greens come in, and leave the dressing off until you’re ready to eat! This way the salad doesn’t become soggy and unappealing. Give it a try!

salad greens (spinach, herb mix, kale, romaine)
1/2 cup cooked quinoa
peppers (sliced)
1 handful walnuts
1 handful cranberries (unsweetened) or raisins

NOTE: I used a thicker, tahini based dressing with this salad and it was delightful!

Bonfire Green Smoothie [video]

by drpaul

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. Be careful to not go overboard on the fruit – this is a green (i.e. vegetable) smoothie designed to deliver great nutrient-dense antioxidants and phytonutrients from vegetables with the fruit added to sweeten and lessen any bitterness from the chard, kale and spinach.

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 avocado
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), pomegranate seeds

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)



Fruit and Spinach Smoothie with Raw Nuts

by admin

This is a great ‘breakfast when you’re in a hurry or need to take it with you.

1-2 banana
1 orange, peeled
2 handfuls spinach
2 tblsp coconut oil
1-2 cups almond or hemp milk (or purified water and coconut water)
Optional ingredients:
1 hard boiled egg
1/2 avocado
1 tablespoon lemon-flavored fish oil

  • Add all ingredients to high-powered blender (like a Vita Mix)
  • Blend well
  • Can be stored up to 36 hours in refrigerator (preferably in glass, not plastic)
  • Serve/eat with raw nuts

1/2 cup raw nuts (almonds, walnuts, pumpkin seeds, sunflower seeds, hazelnuts, macadamia nuts, pecans, cashews, etc. – can be mixed with some organic raisins, goji berries, etc.)

Indiana Jones Soup

by admin

3 Sweet Potatoes
1 bunch Spinach
1 bunch Cilantro
1 can Adzuki beans
1 can Coconut milk
Madras curry seasoning

  • Chop sweet potatoes into chunks.
  • Saute spinach in small amount of oil
  • Place sweet potatoes and spinach with remaining ingredients and let simmer.
  • Add water for desired soup consistency

Tuna Spinach Salad

by admin

1 can tuna
1 bag fresh spinach leaves
2 fresh tomatoes
Olive Oil
Apple cider vinegar
salt and pepper, to taste
2 slices bacon, cooked to taste (optional)

  • Wash the spinach leaves and put them in a big bowl.
  • Add the tuna, and tomatoes
  • Add salt, pepper, apple cider vinegar and olive oil
  • You can also add raisins and avocado and the bacon of course!