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Salmon Salad and Cucumber Scoops with Tahini Dressing

healthy recipes rise Feb 07, 2025

Ingredients

  • 1 can wild-caught salmon, drained (approx. 5 oz)
  • ½ cucumber, sliced into rounds
  • 1 tablespoon tahini
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon lemon juice (optional)
  • Salt and pepper to taste
  • Fresh herbs for garnish (optional)

Directions

  1. In a small bowl, mix together the tahini, olive oil, and lemon juice until smooth.
  2. Place the drained salmon in a bowl and flake it with a fork. Pour the tahini-olive oil dressing over the salmon and mix until well combined. Season with salt and pepper to taste.
  3. Arrange the cucumber slices on a plate. Use them to scoop the salmon salad, or spoon the salad onto each cucumber slice. Garnish with fresh herbs if desired.

 

For more recipes by Dr. Mark Hyman please click here.

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What to Do When You Feel You Are Losing Faith

faith resilience rise Feb 02, 2025

There is a reason why having faith is important. Whether it is in a religious belief or in yourself, having faith gives you a sense of confidence, belongingness, and conviction. Such faith can give you the resolve and strength to remain resilient in adversity. Research has also shown that having faith can positively affect physical and mental health.

When everything is going well it’s easy to have faith. It’s much more challenging when things are not going your way which may cause you to lose faith. Losing your faith can take a toll on your resilience and undermine your sense of belongingness. But it can also be an opportunity to grow, build a stronger sense of self-awareness, and cultivate new beliefs that are more closely aligned with your current values, goals, and needs.

No matter why it's happening, there are steps you can take to cope. Acknowledging your emotions, reconnecting with spirituality, practicing gratitude, and finding social support may help. This...

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Questions to Help You Gain Insight From the Past Year

new year resolutions rise Jan 17, 2025

In our coaching programs, we often recommend doing a "week in review," where you reflect on your wins, the areas you performed well in, the areas where you’d like to see more growth, and what to focus on in the upcoming week.

But what about a "year in review"? With just over a week into the new year, now is a great time to pause and consider these questions from The Art of Simple. Take a moment to write your responses in your journal. As you reflect, feel free to expand on your thoughts, turn them into prayers, and approach them with a spirit of gratitude.

1. What was the single best thing that happened this past year?

2. What was the single most challenging thing that happened?

3. What was an unexpected joy this past year?

4. What was an unexpected obstacle?

5. Pick three words to describe this past year.

6. Pick three words your partner or close friend would use to describe your year.

7. Pick three words your partner or close friend would use to describe their year.

8....

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Ginger Spice Smoothie

gut health rise smoothie Jan 10, 2025

Ingredients:

  • 1 1/2 cups almond or cashew milk
  • 2 tablespoons raw almond butter
  • 2 teaspoons grated ginger
  • 1/4 teaspoon grated nutmeg
  • 1 handful baby spinach or greens of choice

Place all the ingredients in a blender and blend until smooth and creamy. Serve immediately.

For more recipes by Dr. Mark Hyman visit his blog here

 

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15 Journaling Exercises to Help You Heal, Grow and Thrive

journaling new year Dec 29, 2024

As the year comes to a close, it's a good time to pull out your journal and write down your thoughts. This is especially helpful to make sense of your experiences in the past year and the concerns you may have for the coming year. If you don't know where to begin, here are some journaling exercises from Psychology Today to help you get started. 

 

Explore Your Strengths and Weaknesses

1. Make a list of three qualities you have that you consider weaknesses, then explore how these so-called weaknesses might be recast as strengths. For instance, if you believe micromanagement is a weakness of yours, it could also mean that you’re organized and responsible. Once you determine the strength on the flip side of that quality, write about a time when you used that quality in a positive way. If you can’t think of a recent example, write something aspirational (how you might use this quality positively in the future).

 

Dive Into Your Emotional State

2....

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Dairy-Free Caramel Sauce with Apples and Cinnamon

Ingredients:

  • 1 tart apple (e.g., Honeycrisp or Granny Smith)
  • 2 teaspoons coconut oil
  • ¼ teaspoon ground cinnamon
  • ½  cup coconut sugar
  • ¼  cup coconut cream
  • 3 tablespoons raw, unsweetened cashew butter
  • 2 teaspoons pure vanilla extract
  • ¼ teaspoon sea salt

Directions:

  1. Chop apple slices. You can peel, or not!
  2. Heat 2 tsp coconut oil in a skillet.
  3. Add 1/4 tsp cinnamon; sauté briefly.
  4. Keep sautéed apples in the pan.
  5. Add 1/2 cup coconut sugar and 1/4 cup coconut cream; let it simmer to caramelize.
  6. Whisk in 3 tbsp cashew butter.
  7. Stir in 2 tsp vanilla extract; continue simmering for 2-3 minutes until caramel-colored and thickened.
  8. Drizzle over dessert, yogurt, pancakes and more.
  9. Store extra caramel in the fridge. Enjoy!

For more recipes by Danielle Walker please visit her page here

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Tips to Manage the Holiday Blues

The holiday season is dubbed as the “most wonderful time of the year.” However, this isn’t true for many, especially for those who are struggling with loss. There are other reasons for the holiday blues: stress, fatigue, unrealistic expectations, financial struggles, and over-commercialization. In fact, therapists agree that depression and anxiety tend to heighten during the holiday season and thus the phrase “holiday depression" was coined. 

According to an article in Psychology Today, the demands and stress of the holidays and the expectations to be happy can make an individual feel even more depressed, especially if he/she is already struggling with a mood disorder. The holidays can also be a trigger for individuals who struggle with seasonal depression, a class of depression that is recognized by mental health experts and physicians. Seasonal affective disorder (SAD) is a seasonal depression that peaks in the winter months due to shorter days and...

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Dr. Hyman's Holiday Tips for Staying on Track

Eating well is not about perfection. We are human, so perfection is impossible. A better approach involves honoring your body and knowing what works best for you and just as importantly, what doesn’t work.

If I go to a party and eat tortilla chips or sugar-laden treats, I’ll definitely feel the after effects. I’ll feel sick, tired and bloated. Obviously, that’s not how I want to spend my time or how I want to feel.

Just like anything in life, preparation is key to staying lean and healthy during the holidays. I’ve found these 10 strategies help my patients stay on track in even the toughest social situations.

Remember your goals. 

Think about the way you want to feel before you hit those holiday parties and dinners. If you want to feel great, you’re less likely to indulge in foods and activities that make you feel less than great. Set an intention for how you would like to feel after each meal and hold...

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11 Tips to Soothe Holiday Stress

The holiday season often requires us to keep track of and pay attention to a greater number of responsibilities than usual which causes our brain and bodies to go into overdrive. Tis the season to be stressed indeed. But there are ways to be merry and to shine brightly just the same. Here are some tips from Dr. Daniel Amen that will help soothe the holiday jitters.

1. Think boundaries, not walls.

Effective boundary setting is a bid for connection and closeness, not a method of shutting people out. If you’re tempted to say yes to every request, you might build resentment or spread yourself too thin and cancel your commitment at the last minute. By being selective about what you feel you can handle, you are honoring your own time and needs as well as the person you’re setting a boundary with. Clear communication about your wants and needs sets the tone of mutual respect with yourself and others.

2. Meditate.

A 2017 study showed a significant improvement in mood after...

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Fennel Butternut Soup with Feta Crisps

healthy cooking soup Dec 06, 2024

Ingredients

Soup

  • 2 small butternut squash, peeled, seeded and cut into 1-inch cubes
  • 1 small cauliflower, cut to florets
  • 1 fennel bulb, cut into 8 segments
  • 1 bulb garlic, top sliced off to show cloves
  • 5 sage leaves
  • ¼ cup avocado oil
  • 1 cup filtered water or chicken bone broth

Feta Crisps

  • 7 ounces sheep or goat feta, crumbled
  • ¼ cup pepita seeds
  • 2 teaspoons fennel seeds
  • 1 teaspoon chili flakes

Garnish

  • Chives, thinly sliced

 

Directions:

1. Preheat the oven to 425°F.

2. Place squash, cauliflower, fennel, garlic, and sage in an oven-safe baking dish that has a lid. Drizzle veggies with avocado oil and transfer into the oven to bake for 1 hour, without lid, shaking the pan and covering with the lid halfway through.

3. Meanwhile, make the feta crisps by placing parchment paper on a baking sheet. Place feta on the sheet, then top with pepita seeds, fennel seeds, and chili flakes.

4. Transfer the baking sheet into the oven and bake for 20...

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