by MJ

AIR  ~  Movement of the Day:
Day 95 of the 100 Day Challenge! Overhead Squat with PVC. Core, balance, muscle engagement… this movement has it all! And starting with PVC ensures your form is solid before adding the extra challenge of a weighted bar.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Chocolate Mousse! A fun surprise with fun ingredients! Get out your food processor and some avocados (that’s right, avocados) and enjoy! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Inspirations never go in for long engagements; they demand immediate marriage to action. ~ Brendan Francis

Essential Element: Once we recognize that a paradigm that has dictated every thought, response, choice, and behavior pattern in our lives is learned, we can also recognize that it can be re-learned. [Click here to read Spark Insight: Influence & Control].

Journal:  When’s the last time you were inspired? Really inspired? Hearing an Olympic hero’s epic story? Observing a Crossfit athlete complete a workout in record time?  Listening to a song or speaker with a bold and counter cultural message? Don’t let that inspiration die. Jot it down in your journal – and next to it some thoughts on why it was so impactful for your life specifically. Remind yourself what is possible … [Click here for additional Journal exercises]

MJ’s Raw Chocolate Cake

by admin

For cake base:
1 cup walnuts
1 cup pecans
1 cup dates, pitted
1/4 cup raw cacao powder

For cake icing:
1/2 cup cacao powder
1/4 cup coconut oil
1/4 cup agave nectar

  • For Base: Combine walnuts and pecans in food processor until fine. Add dates and cacao powder. Remove from processor and with your hands, shape into cake (1 or 2 layers!)
  • Mix icing ingredients by hand in small bowl. When smooth, cover cake, refrigerate until firm, and enjoy!

Raw Cherry Pie

by MJ

3 cups macadamia nuts
1/8 tsp sea salt
(set aside part of this crust for lattice)

18 oz pitted cherries, chopped, as well as…
11 1/2 oz pitted cherries
1 1/4 oz irish moss (this serves as a thickener)
1/2 c lemon juice
1/2 c agave
4 TBS vanilla extract
1/8 tsp sea salt

For Crust

  • Combine ingredients in food processor. When mixed well, scoop into pie pan and press firmly down allowing mixture to cover the dish, including up the sides (don’t forget to set some aside for the lattice)

For Filling

  • Combine all ingredients, leaving aside the 18 oz of chopped cherries.
  • Once blended well, pour into bowl and mix in chopped cherries.
  • Pour entire mixture over pie crust, and allow to set in fridge or freezer.

Bonfire Chocolate Mousse

by admin

1 large very ripe banana
2 small ripe avocados
1/3 cup cacao or unsweetened cocoa powder
3-4 tablespoons raw honey (or substitute maple syrup, Stevia, or agave nectar)
1 tsp vanilla extract)
Chopped nuts, cacao nibs or unsweetened organic coconut (optional)

  • I food processor, blend avocado, bananas and honey until smooth
  • Add in cacao powder and vanilla extract and blend until mixed
  • Adjust the amount of cocoa or honey to your tastes.
  • Sprinkle with nuts or other topping if desired
  • Enjoy immediately, or chill for later

Dried Pear Crisps

by admin
1 TBS agave
1/4 tsp ground ginger
1/4 tsp cinnamon
20 paper thin pear slices (from 1 pear)
  • Preheat oven to 275°F.
  • Mix agave and spices in small bowl.
  • Place pear slices on rack set over baking sheet.
  • Sprinkle with spiced agave mix.
  • Bake until almost dry, about 1 hour.
  • Cool. Store airtight up to 2 days.

Cherry Coconut Balls

by admin

1 cup organic dried cherries
1 cup organic dried figs
1 cup organic dried apricots or dates
1/2 cup soaked almonds (at least 7 hours)
Juice of 1 orange
1/2 cup organic dried coconut

NOTE: When buying dried fruit and coconut, it’s important to buy organic un-sulphured without bisulphites.

  • Roughly chop the almonds by hand or using a food processor; remove almonds from food processor
  • Put all the fruit into a food processor and process until finely chopped.
  • Combine the fruit and almonds into the food processor along with the orange juice and process.
  • Scrape the mixture into a large bowl and refrigerate for at least an hour.
  • Making sure your hands are clean and cold (try running them under cold water before you begin), roll the dough into small balls.
  • Roll them into the dried coconut and store in the refrigerator.

Baked Sliced Apples

by drpaul

4-6 medium to large apples
1 tablespoon coconut or olive oil
Optional: walnuts, raisins, pears, berries

  • Preheat oven to 350°
  • Rub bottom of (9×14) baking dish with oil.
  • Slice all apples into ¼ inch thick slices
  • Place sliced apples into oiled baking dish and sprinkle lightly with cinnamon
  • Cover with foil and bake for 35-40 minutes
  • Optional Tip #1: Top with chopped walnuts and/or raisins
  • Optional Tip #2: Add berries or sliced pears

Cashew Coconut Pudding

by admin

2 cups cashews
1 ½ cup water
1/4 cup pitted dates
½ cup shredded coconut
1 tsp vanilla or almond extract

Optional toppings:
Fresh or frozen (but thawed) rasberries or blueberries
Raw cacao nibs

  • Using a high speed blender, blend all ingredients until smooth
  • Refrigerate for two hours
  • Top with optional berries or raw cacao nibs

Baked Berry Delight

by admin

This is so simple, yet so yummy!

1-1/2 cups fresh/frozen berries PER PERSON: blueberries, boysenberries, raspberries, blackberries or mix
chopped walnuts or pecans

  • Preheat oven to 350° F
  • Simply put berries into some type of baking dish: 12×12 or oval or even a souffle dish
  • Top with sprinkling of optional raisins or chopped nuts
  • Cover
  • Baked for 30-45 minutes, depending on whether the berries were fresh or frozen

Carob Peppermint Treats

by admin

1 cup pitted dates
1 cup organic raisins
1 cup raw almonds
2 cups rolled oats
1 cup shredded coconut
2 Tbsp raw carob
2 tsp vanilla extract
1/2 tsp peppermint extract
2 Tbsp raw honey

  • Place dates and raisins in food processor and blend into small pieces.
  • Add the almonds, oats, coconut, and carob powder.
  • Blend until the mixture resembles bread crumbs.
  • Add the extracts and honey.
  • Stop the machine, and check if the texture is correct by taking a small amount into the palm of your hand and roll into a ball. If the mixture does not bind, add extra honey or some apple juice.