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5 Ways to Deal With Anxiety

anxiety emotional health mindset rise Sep 16, 2023

Tense, nervous, unable to relax, restless, sweating, shortness of breath, sense of dread, unable to sleep - these are just some of the symptoms of having anxiety. Life is uncertain and some events or situations can bring up feelings of anxiety. Remember when the pandemic started? It felt like the whole world was having a panic attack. Unfortunately, anxiety can have cognitive, emotional and physical effects. It’s not just something that’s happening in your mind. It affects your overall health. That’s why it’s important for us to learn how to deal with anxiety before it gets worse. Here are some strategies from Verywellmind that you can do to help you cope better when things get nerve-wracking.

Stop and Breathe
When anxiety flares, take a time-out and think about what it is that is making you feel nervous. Anxiety is typically experienced as worrying about a future or past event. For example, you may be worried that something bad is going to happen...

Air Fryer Asian Glazed Chicken Thighs

air fry healthy recipes rise Sep 16, 2023

Ingredients:

8 boneless, skinless chicken thighs, fat trimmed, 32 oz total
1/4 cup low sodium soy sauce
2 1/2 tablespoons balsamic vinegar
1 tablespoon honey
3 cloves garlic, crushed
1 teaspoon Sriracha hot sauce
1 teaspoon fresh grated ginger
1 scallion, green only sliced for garnish

Instructions:

In a small bowl combine the balsamic, soy sauce, honey, garlic, sriracha and ginger and mix well.
Pour half of the marinade (1/4 cup) into a large bowl with the chicken, covering all the meat and marinate at least 2 hours, or as long as overnight.
Reserve the remaining sauce for later.
Preheat the air fryer to 400F.
Remove the chicken from the marinade and transfer to the air fryer basket.
Cook in batches 14 minutes, turning halfway until cooked through in the center.
Meanwhile, place the remaining sauce in a small pot and cook over medium-low heat until it reduces slightly and...

Salmon Poke Bowl

healthy eating healthy recipes rise seafood Sep 08, 2023

Ingredients:

4 ounces kelp noodles
1 tablespoon dry wakame seaweed
1 tablespoon avocado mayonnaise
1 teaspoon hot sauce, unsweetened
½ teaspoon toasted sesame oil
1 teaspoon toasted sesame seeds, divided
4 ounces sushi-grade salmon, skinless
2 Persian cucumbers, sliced into thin rounds
¼ large avocado, thinly sliced
1 teaspoon low-sodium tamari
Pickled ginger, unsweetened (optional)

Directions:

1. In a large bowl, add the kelp noodles along with enough room temperature filtered water to cover the noodles. Repeat in a separate bowl with the seaweed and allow each to soak for at least 10 minutes while preparing the remaining components.

2. Mix the avocado mayonnaise, hot sauce, sesame oil, and half of the sesame seeds into a large bowl. If you’d prefer to avoid totally raw salmon, sear each side for a couple minutes over medium-high heat before continuing to the next step

3. Cut the salmon into bite-sized pieces and stir together with the spicy mayonnaise....

11 Ways to Help Manage Your Anger Part 2

anger management emotional health healthy mindset rise Sep 08, 2023

In the first part of this series, we shared 5 helpful anger management strategies. Today we’ll continue learning other ways to help manage anger. We hope this series will help in identifying ways to manage anger and pave the way for better relationships and better overall health.

Get in a Quick Workout
Anger gives you a rush of energy. One of the best anger management exercises is quite literally to exercise and engage in physical activity. Whether you go for a brisk walk or hit the gym, working out can burn off extra tension.

Regular exercise also helps you decompress. Aerobic activity reduces stress, which might help improve your frustration tolerance. Additionally, exercise allows you to clear your mind. You may find that after a long run or a hard workout you have a clearer perspective on what was troubling you.

Focus on the Facts
Angry thoughts add fuel to your anger. Thinking things like, “I can’t stand it. This traffic jam is going to ruin...

Chipotle Stuffed Peppers

healthy meal healthy recipes rise Sep 02, 2023

Ingredients:

1 cup cashews
1 tomato
1 Tbsp chipotle powder
1 tsp chili powder
¼ cup lemon juice
1 tsp tamari

Filling Ingredients

2 cups mushrooms, chopped
½ cup green onions, chopped
1 cup shredded carrots
1 cup shredded zucchini

Final Entree:

2 red bell peppers, sliced and deseeded

Directions:

Blend all sauce ingredients on high.
Toss together the sauce and the filling ingredients.
Fill the pepper halves with ¼ each of the filling.
For cooking, you have 3 options:
#1 - Place them in the dehydrator at 118°F for 4 hours.
#2 - BBQ on medium heat for 8-10 minutes until vegetables are soft.
#3 - Bake at 350°F for 20 minutes.

Check out other recipes by Chef Jenny Ross here.

11 Ways to Help Manage Your Anger Part 1

anger management emotional health growth mindset rise Sep 02, 2023

One of the human emotions basic to our existence is anger. According to Psychology Today, anger is related to the “fight, flight, or freeze” response of the sympathetic nervous system; it prepares humans to fight. But fighting doesn't necessarily mean throwing punches. It might motivate communities to combat injustice by changing laws or enforcing new norms. However, prolonged release of the stress hormones that accompany anger can destroy neurons in areas of the brain associated with judgment and short-term memory, and weaken the immune system. This doesn’t mean that we should never get angry. Anger management means we learn, recognize, cope with, and express anger in healthy and productive ways. Here are some strategies from Verywellmind to help manage your anger.

Identify Triggers

If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or...

Mediterranean Baked Sweet Potatoes

healthy meal healthy recipe rise Aug 26, 2023

Ingredients

4 medium (~1/3 lb each) sweet potatoes*
1 15-ounce can chickpeas (rinsed and drained)
1/2 Tbsp olive oil
1/2 tsp each cumin, coriander, cinnamon, smoked (or regular) paprika
1 pinch sea salt or lemon juice (optional)

GARLIC HERB SAUCE

1/4 cup hummus (or tahini)
1/2 medium lemon, juiced (1/2 lemon yields ~1 Tbsp juice)
3/4 – 1 tsp dried dill (or sub 2-3 tsp fresh per 3/4-1 tsp dried)
3 cloves garlic, minced (3 cloves yield ~1 1/2 Tbsp or 9 g)
Water or unsweetened almond milk (to thin)
Sea salt to taste (optional // I didn’t need any)

TOPPINGS optional

1/4 cup cherry tomatoes (diced)
1/4 cup chopped parsley (minced)
3 Tbsp finely chopped red onion
2 Tbsp lemon juice
Chili garlic sauce

Instructions

Preheat oven to 400 degrees F (204 C) and line a...

Tips, Prompts and Ideas for Journaling

healthy habits journaling mindfulness rise Aug 26, 2023

When we journal we might not immediately know what we want to write about. This is why in our RISE coaching programs we provide a guided journal to our members. It contains prompts and ideas for writing and makes journaling easy and effective.

If you’re looking to get started with journaling or need some ideas to refresh your journaling habit, here are some tips and topics from the Berkeley Wellbeing Institute to get you going.

Daily Journaling Ideas

Freewrite
Perhaps the most common journaling technique is called freewriting. When you freewrite, you just write about whatever comes to your mind. Try to keep writing even when your mind wanders off, and don't worry about grammar, spelling, or a storyline. Freewriting may be a good technique to use when doing a daily journal, at least to get the thoughts flowing and overcome the inertia of the blank page.

Write down affirmations
More relatively easy things to write in your journal are daily affirmations. Affirmations are positive...

5 Reasons Why You Need to Journal

healthy habits journaling mindfulness rise Aug 26, 2023

The American Psychological Association defines mindfulness as awareness of one’s internal states and surroundings. Mindfulness can help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them.

One of the ways to practice mindfulness is by journaling. Aside from being easy to implement, it has many benefits to our health. Positivepsychology.com cites the following reasons:

1. Journaling for Anxiety
Journaling has proven popular and effective for treating clients experiencing anxiety, possibly because of an improved acceptance of negative emotions and a more helpful emotional response to stress.

2. Journaling for Depression
Research suggests that expressive writing and gratitude journaling can reduce symptoms of depression, providing an effective intervention for clients receiving treatment in therapy.

3. Journaling for Stress Management
Journaling can...

Healthy Granola

breakfast healthy recipe healthy snack rise Aug 12, 2023

INGREDIENTS

4 cups old-fashioned rolled oats (use certified gluten-free oats for gluten-free granola)
1 ½ cup raw nuts and/or seeds (I used 1 cup pecans and ½ cup pepitas)
1 teaspoon fine-grain sea salt (if you’re using standard table salt, scale back to ¾ teaspoon)
½ teaspoon ground cinnamon
½ cup melted coconut oil or olive oil
½ cup maple syrup or honey
1 teaspoon vanilla extract
cup dried fruit, chopped if large
Totally optional additional mix-ins: ½ cup chocolate chips or coconut flakes*

INSTRUCTIONS

Preheat oven to 350 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper.
In a large mixing bowl, combine the oats, nuts and/or seeds, salt and cinnamon. Stir to blend.
Pour in the oil, maple syrup and/or honey and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola onto your prepared...

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