by admin
FUEL  ~  Dish of the Day:
Rosemary Turkey Legs in Crockpot  Don’t pass this one up – you’ll love it. Simple, savory and ‘easy as pie’ to make.    [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Your Goat  It’s goat time – what do you avoid when exercising? Running? Sit Ups? Push Ups? It’s time to kill that goat.    [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day:  You cannot stop the waves – but you can learn to surf. Jon Kabat Zinn 
Essential Element:  Your mindset is like a muscle – the more that you use it, the more coordinated and flexible it becomes. Developing mental fitness should happen before you need it. [click to read 'The Value of Struggle']
Journal:  What’s your goat? That thing you absolutely cringe over. The exercise you loathe; the task you can’t think about one more time; the person whom you’ve been avoiding a hard conversation with. This week – before that ‘goat’ gets any bigger, get at it. Write down what it is, and this week’s plan of action to get it off your list. As you watch your goat get smaller – feel the muscle of your mind taking off!   [Click here for additional Journal exercises]


by admin
Dish of the Day:
Rosemary Turkey Legs in the Crockpot  It doesn’t get any simpler than this. You can start this before leaving for work, or if you come home at lunchtime. It’s a very savory and delicious recipe. (Click here for additional recipes)



Movement of the Day:
Goblet Squats This is another variation on the perfect exercise – squat. Can easily be done with an dumbbell or kettlebell, even a plate – any weighted object held close to the upper chest (your baby?).  (Click here for additional workouts)


Journal of the Day:
Quote of the Day: “When we live and work in twenty-four hour shifts without rest, we are on war time, mobilized for battle – no living thing lives like this.” ~ Wayne Mueller
Essential Element: Release yourself from restlessness by creating a weekly space for yourself to turn off and tune out.  [click to view Spark Insight - Rest and Repair]
Journal: Write down what you would do with five solid hours of unscheduled time. (Click here for additional journaling exercises)

Rosemary Turkey Legs in the Crockpot [video]

by drpaul

This is unbelievably simple, AND unbelievably delicious, AND it cooks while you’re at work – yeah!

1-2 turkey drumsticks per person
1 medium onion, chopped
2 celery stalks, cut up into 1″ pieces
Sea salt
Fresh cracked black pepper
1 cup purified water or white wine or Champagne

  • Season both sides of turkey drumsticks with sea salt, cracked pepper, and rosemary
  • Add 1 cup of liquid (water, wine, Champagne) to Crockpot
  • Place seasoned turkey legs into Crockpot
  • Toss in chopped onion and celery
  • Turn on high for 4-6 hours (or low for 6-8 hours)
  • Serve with steamed broccoli and/or salad