At RISE, we focus on small steps that lead up to remarkable results and following these five foundational tips will lay the groundwork to transform your health – one step at a time. 

#1 Eat a Diet Rich in High-Quality Protein 

A diet rich in high-quality protein is a proven way to reduce your cravings and burn extra fat. In fact, research indicates a diet high in quality protein is associated with a lower percentage of belly fat, leading to increased muscle mass and a higher metabolic rate. 

RISE healthy proteins include chicken, turkey, beef, bison, lamb, eggs, wild-caught fish (check out www.seafood.org) and plant-based proteins like lentils, quinoa, tofu, and tempeh. 

#2 Increase Your Intake of Healthy Fats

You may be thinking this seems counterintuitive. However, increasing your intake of healthy fats keeps you fuller for longer periods of time and helps prevent weight gain.

Enjoy a variety of fats in your daily intake and watch your energy...

Ingredients:

Sauce:

¾ cup raw cashews
¾ cup hot filtered water
1 ¼ cups canned full-fat coconut milk (about three-quarters of a 14-ounce can. Combine well before measuring).
1 (1/2- 1-inch) piece fresh ginger, peeled and cut into ¼-inch rounds
1 small clove garlic
1 ½-2 tablespoons curry powder (or more, to taste)
Red pepper flakes (optional)
1 teaspoon salt

For the shrimp:

1 teaspoon avocado oil
1 ½ pounds medium shrimp, peeled and deveined
¼ teaspoon salt
2 medium carrots (about 1 cup), cut into matchsticks or coarsely shredded
½ red bell pepper, cored, seeded and diced
2 cups shredded cabbage
¾ to 1 pound snow peas or snap peas (30-40 pods)
2 ½ cups prepared coconut curry sauce
½ cup chopped fresh cilantro
Curry powder, to taste
3 cups (packed) spinach, chopped

Directions

Step 1

To make the coconut curry sauce, place all the ingredients for the sauce in a high-speed blender. Blend until smooth. You can also use an...

Why is it so hard to find the right balance in practicing wellness into our lives? We all have struggled to create healthy habits, like those practices that help you love and feel good about yourself in mind, body and spirit. In today's article, RISE Faculty Expert Dr. Will Cole’s article reminds us that even with the best intentions the healthiest people can make some common mistakes in staying forever young, fit and well.

The Most Common Wellness Mistakes Even The Healthiest People Make by Dr Will Cole

1. Eating the wrong healthy foods for your body

“In functional medicine we understand that what works for one person may not work for the next. Because of food sensitivities and underlying gut problems, I see many healthy eaters unintentionally stressing out their bodies with foods that don’t agree with their individual bodies. Trying out an elimination diet can be a simple way for you to take charge of your food and figure out exactly what your body...

When most people think of fitness they think of cardiovascular and strength training, but there is another important component of fitness, stretching. If you want to develop and maintain optimal fitness, be sure to include stretching in your daily regimen. Stretching is not only critical to athletic performance, but to overall health. Monday’s Motivation article, by expert Tana Amen gives us motivation and some simple stretching hacks to boost our energy with the practice of elongating a muscle or muscle group to its fullest length.

Stretching 101: How To Boost Your Energy At Work With A Few Easy Moves

“You always hear people talking about how important stretching is to your muscles and overall health. But why is it important to be flexible? And what are the benefits of stretching?

If you find yourself sitting at a desk or computer all day like most Americans, it is absolutely essential that you make stretching a part of your daily routine. As someone who practices...

In today's article we are pleased to feature, RISE Faculty Member Dr. Mark Hyman and his expertise on answers to three big health questions! First, When it comes to sugar, which is better: fructose or glucose? Second, how do we prevent and deal with the flu naturally when we get it? Thirdly, is soy good or bad?

Fructose vs. Glucose

Our first question comes from Sue. “I have found that there is a difference in my body and in my brain between how fructose and glucose are metabolized and their addictive components. Can you talk about the differences between these two sugars?”

It all starts with one word: insulin. Glucose, in the form of starch, spikes your insulin, while fructose does not directly spike your insulin. However, that does not mean that fructose is good for you and glucose is bad for you. Excess fructose goes right to the liver and triggers lipogenesis (the production of fats, such as triglycerides and cholesterol), which leads to one of the major...

Welcome to a new week of freshness and rejuvenation with our thoughts and mind. We thought it would be encouraging to check-in with one of our amazing RISE Expert Faculty… Dr. Amen! Today, we want to share with you a special acronym coined by Dr. Daniel Amen called ANTS (Automatic Negative Thoughts) which can create an ant infestation of the mind, ruin your day and make you feel bad. Become an Anteater and learn how to control the negative thinking and self-talk eliminating one ANT at a time.

“I have a terrible ant infestation in my house, and there’s a terrible ANT infestation in our country that’s driving anxiety, depression, trauma, and grief. ANTs are the automatic negative thoughts that ruin your day, steal your happiness, and prolong grief. These days, ANTs are everywhere.Do any of these thoughts sound familiar?

“Nothing will ever be the same.”

“Everyone’s going to get COVID and die.”

“The economy is ruined....

Serves 1

Ingredients

• 1 cup spinach
• ½ cup frozen mixed berries
• 1 cup unsweetened vanilla almond milk
• ½ cup unsweetened coconut milk
• 1 tablespoon almond butter
• 1 teaspoon ground flaxseed
• Dash of cinnamon

Directions

Blend ingredients together and enjoy!

Recipe provided by Dr Hyman, please visit his website for more great recipes.

We are all looking for ways to optimize our health. But with our busy lives, the last thing we want is to add another thing to our to-do list. This week we thought we’d focus on a simple way to elevate our health that requires very little effort.

Intermittent Fasting has become a key part of our RISE Coaching and 10-Day Jumpstart Programs. We have found it to be an amazing tool to decrease inflammation and supercharge your health. 

Check out some key insights and benefits of Intermittent Fasting from leading Functional Medicine Expert Dr. Will Cole.

“In my functional medicine clinic, I often see chronic inflammation as the underlying cause of many health problems. Even though acute inflammation is a normal response of a healthy body to fight off infections, chronic inflammation that never subsides can lead to cancer, autoimmune conditions, and even heart disease.

Intermittent fasting – when you go without food for a period of time – is one of my...

INGREDIENTS:

2 scoops pea protein powder
1 tablespoon flaxseed and borage oil
2 tablespoons ground flaxseeds
1/2 cup frozen or fresh non-citrus, low-glycemic fruit such as blueberries, blackberries, cherries or raspberries
6 ounces filtered water
1 tablespoon nut butter (almond, macadamia, cashew, pecan or sunflower seed) or 1/4 cup nuts (such as almonds, walnuts, pecans, cashews or any combination) soaked in water overnight
1 handful of ice if not using frozen fruit

Directions

Step 1: Combine all ingredients in a blender.

Step 2: Blend on high-speed until smooth, about 2 minutes.

Step 3: If the shake is too thick, add more water until you reach a desired consistency.

Step 4: Pour smoothie into your favorite glass and enjoy!