by MJ

AIR  ~  Movement of the Day:
Handstand Push Ups are a great exercise to work up to! Don’t be shy! All you need to start is a wall! If you’ve already got these down, increase your reps and continue to tone those arm muscles! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Take it from Dr. Paul… “Bonfire Stroganoff is one of the tastiest recipes I make!  You will definitely want to make extra of this for leftovers.”  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:

Essential Element: In the economy of our lives, we must recognize the need for strategies that protect our limited resources – and assist us in living life to its fullest. [Click here to read Spark Insight: Coping Mechanisms]

Journal:  What moments have you been in lately? I mean really in. Moments you tasted and touched and reminisced about later. Pick one from the last few weeks. Recount it in your journal.   [Click here for additional Journal exercises] Spark photo credit: http://starsmasquerading.tumblr.com/post/2979717273


Bonfire Stroganoff

by drpaul

This is one of the tastiest recipes I make!  You will definitely want to make extra of this for leftovers. - Dr. Paul

2 lbs. organic, grass-fed ground beef or bison (can substitute filet tails, tri-tip, or flank steak, cut into strips)
1 large onion, chopped
3 Tablespoons organic butter
2 Tablespoons brown rice flour (or almond flour)
1 cup organic beef broth (can substitute organic chicken broth)
1 Tablespoon Dijon mustard
4 Tablespoons organic sour cream (optional)
1/4 cup red wine (optional)
Sea salt and fresh cracked black pepper
Optional: Cooked brown rice (instructions below)

  • If serving over brown rice, cook rice ahead.  Bring three cups of water to boil, add 1-1/2 cup brown rice, stir, reduce heat to very low, cover and cook for 45-50 minutes.
  • Spread out meat and season liberally with sea salt and fresh ground pepper.
  • In a large skillet, melt 1-1/2 Tablespoons butter; add onion and cook over medium heat until soft and translucent.
  • In a small saucepan, heat the beef broth until boiling, reduce heat.
  • In another small saucepan, melt one and one-half Tablespoons butter; add the flour and stir with wire whisk until blended; add heated broth all at once to butter-flour mixture, stirring well with the whisk until thickened and smooth. Stir in Dijon mustard.
  • Add meat to large skillet with cooked onion; cook through, but not too much; reduce heat and add red wine.
  • Add sour cream to the mustard sauce and heat to almost boiling.
  • Add sauce to meat pan and stir to mix.
  • Serve by itself, or over brown rice.