by MJ

AIR  ~  Movement of the Day:
Try your Sit-ups with an Abmat today! Adding this structure to your sit-ups can help you maintain correct form and isolate the specific muscles you’re trying to attack! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
We’re serving up Bloody Mary Steak Tips & Sauteed Zucchini tonight, how about you? This filling and balanced meal is the perfect addition to your recipe box of super-easy, healthy meals!


SPARK  ~  Thought of the Day:
Quote of the Day: A true friend … advises justly, assists readily, adventures boldly, takes all patiently, defends courageously, and continues a friend unchangeably. ~ William Penn
Essential Element: Our social lives must provide the essential elements missing from life outside the village. [click here to read 'Spark Insight: Connection']
Journal: List one acquaintance for whom you have recently done each of these things: Given Advice. Gone out of your way for. Spontaneously enjoyed. Intently listened to. Defended.  [Click here for additional Journal exercises]

Healthy Road Trip Snacks – Don’t Take A Vacation From Your Health!

by MJ

I recently drove 1,800 miles from the great state of New Jersey, out to the glorious mountains of Colorado!

An exciting and health inspired move.

And to accompany that healthy intention, my boyfriend (and road trip partner) and I were extremely intentional with road trip snacks! Knowing our bodies would already be compromised by all the sitting, directional stress, and long nights, we were adamant about providing those bodies with quality, whole foods the entire journey.

Not the most convenient option…as the road west is LITTERED with fast food restaurants and vending machines, but I am proud to say we did not purchase one cent’s worth of sustenance.

Take a look at this short video where we give you a sampling of some of our snacks! Including:
- Avocado Grapefruit Salad
- Cruise Control Smoothie


Roasted Root Vegetables

by admin

I’m one of those people who’d rather eat a plate of steak tips or whole roasted chicken instead of a salad or raw veggies any meal of the week. My husband Jesse has to remind me to “eat my colors.” But this vegetarian recipe is so delicious I could eat it for days on end. This is a great fall dish to bring to potlucks or Thanksgiving celebrations. Make a bunch extra and use the leftovers to serve with some eggs for breakfast. Special thanks to my buddy, Pete, for introducing me to this doozie at our Friends’ Thanksgiving party a few years back.

yams of all varieties
sweet potatoes
garlic bunches
fresh sage
sea salt
fresh ground pepper
coconut oil

  • chop all the spuds, being sure to gouge out the eyes and shave off all the green skin (I like to take the skin off the sweet potatoes and yams completely, which can reduce the saponin content). I like to cut them into finger food sizes, like an extra stubby steak fry.
  • get a pot of water boiling, 1/3 to half full
  • once it’s boiling, add the sweet potatoes and yams and let them parboil. Don’t overcook, otherwise they will be too soft. They should be a bit undercooked when you strain them.
  • vital behavior: save the water to use as a vegetable stock for soup. Yummy minerals!
  • cut the onions into eights: first in half so you see the rings, then each half into quarters so each quarter has a little bit of the root to hold it together.
  • cut the garlic into half so that you can lay them open on the baking sheet.
  • when the spuds are strained and cooled, put all your chopped root vegetables in a bowl. Add some melted coconut oil and stir it up. I like to use my hands to make sure everything is coated properly.
  • chop all the spices. Put the veggies on a cookie sheet and spice them up (optional secret ingredient: cinnamon. It counters the sweetness of the yams and naturally inhibits insulin release!).
  • bake everything at 400 until the tops are slightly brown.
  • if you want, go in there and stir everything up a bit halfway through.
  • when they look done, they’re done.
Optional horseradish sauce:
While that’s all cooking you could make this easy dip. Mix one container of full-fat sour cream and one jar of fresh horseradish to taste. I like it strong, myself.

Steamed Broccoli

by admin


This is as simple as it gets. Also, very nutritious. Be careful to not overcook the broccoli.

Fresh organically grown broccoli

  • Place steamer insert into medium sauce pan (with cover)
  • Pour purified water only to bottom of steamer insert
  • Place pan over medium heat
  • Once water begins to boil, place broccoli onto steamer – broccoli should not be submerged; COVER and reduce heat to low-medium
  • Cook for only about 7 minutes – remove lid to keep broccoli from continuing to cook and from losing its bright green color