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
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!
With summer in mid-swing we are excited about the opportunity to watch athletes from around the world compete in the Olympic games. I’ve always loved, when preparing for the games, representatives from the host country and others cross the globe, passing that iconic torch from one champion to another. The effect is inspiring. A symbol of peace, strength and resilience, the Olympic torch reminds us all of the best that we can be.
We don’t need to wait for the Olympics to “pass the torch.” Every day, we can strive to achieve our best in health, fitness, work and life. And we can pass those ideals on to our friends, families and co-workers.
Here at RISE, we wanted to share with you a few ways you can start a fitness movement in your own world – and keep the momentum of exercise and good health going strong!
All successful athletes and individuals have had support along the way, someone to encourage, push and teach...
Changing our behavior can be challenging. You've probably noticed that!
We at RISE have been obsessed over the past decade to learn everything we can about the science of behavior change. From all our work with the Daniel Plan and in the Corporate arena, it’s been a central focus. Why? We want to soak up the wisdom, and then impart those life-giving learnings with YOU!
Bottom line, when we find important keys to lasting change it’s a treasure to be able to share those…
...in fact, it’s one of our greatest joys!
So this week we wanted to feature an excerpt from the bestselling book Atomic Habits by James Clear, as it is one of the best-written texts on how to transform our lives one simple step at a time. It’s been transformative for us and we know it can be for you as well.
"We all want to become better people — stronger and healthier, more creative and more skilled, a better friend or family member.
But even if we get really inspired and...
We hope you are enjoying these summer time days with the extra sunlit hours and sunsets galore.
We wanted to add some grace and inspiration to your week by sharing some reflections we’ve been focusing on this summer in our RISE Coaching.
We’ve been doing a deep dive on the theme of Rising With Courage and we’ve loved the learnings! One of our favorite quotes on the topic comes from Dr. Robert Biswas-Diener…
"To be clear, I think that living courageously is synonymous with living well. I believe that living out loud and not letting fear hold you back is the key to the fullest, most rewarding life possible."
The best news about courage is that it isn’t just for mighty warriors. It’s for YOU!
It’s for all of your dreams, your calling, your work, your health, your relationships and for all that is ahead on your journey.
And if you’re not feeling particularly courageous, we love the fact that courage can be...
Makes 1 serving.
For the bowl:
½ cup broccoli, chopped
½ cup quinoa, cooked
½ red onion, small
1/4 cup grated carrots
¼ cup green onion chopped
1 handful cilantro, chopped
2 tablespoons slivered almonds
For the sauce
1 1-inch piece ginger
Juice of 1 lime
2 cloves garlic, minced
1 tablespoon tamari
1 teaspoon sesame seeds
1 tablespoon rice vinegar
1 tablespoon sesame oil
1. In a large bowl toss cooked quinoa, broccoli, red onion, carrots, cilantro, green onions and slivered almonds together. Mix until combined.
2. In a small bowl combine dressing ingredients and whisk. (Garlic, ginger, lime, tamari, rice vinegar, sesame oil)
3. Pour dressing over quinoa and mix until combined. Sprinkle with sesame seeds.
Optional: Add favorite cooked protein, chicken, steak, salmon, tofu, or shrimp.
This recipe is a favorite of our Group Coaching Program at RISE from Chef Jenny, our nutritionist.
Imagine hearing a report on the evening news that a renowned research scientist had just created an “Exercise Pill” that could:
Would you be interested in a breakthrough product like that? I know I’d be interested. Would you be skeptical? We all would! The truth of the matter is, medical scientists and researchers have been trying for years to develop this miracle formula, but to no avail. (You knew this was coming didn’t you?) Unfortunately, the “exercise pill” doesn’t exist (at least not yet!) But what does exist is another breakthrough. A formula of another kind, one, which comes pretty darn close! It’s called the Burst Training-specifically 4321 Burst Training:
4 Minutes of High Energy Aerobic Training:...
Curious how to boost the nutrition in every meal while at the same time enjoying something truly delicious? Try these 4 Pro Tips for boosting the nutrition and the FLAVOR of your healthy meals this week from RISE nutritionist and healing foods expert, Jenny Ross! Chef Jenny has over 20 years of restaurant experience under her belt and we guarantee you will love these simple healthy hacks...
Add Fresh Herbs
Fresh herbs add an incredible boost of flavor while at the same time delivering extra health benefits with every bite!
Cilantro is great for circulation, basil is high in antioxidants and green onions are a great source of Vitamin K! All 3 are full of chlorophyll, reducing inflammation in the body. PLUS, they add that burst of flavor to any entrée dish.
Superfoods = Super YOU!
Superfoods make a simple garnish and can deliver functional nutrition for each meal. For example, hemp seeds add 14 grams of protein in just 1 tablespoon! But did you know...
With the warm weather of summer upon us and more salads on our menus, here are a few fun ideas from Chef Sally Cameron on how to build a better salad. Enjoy using her ideas to up your salad game while delighting your palate and banish boring salads not just in summer but all year long!
And for a complete look at her delicious recipes, make sure to check out all the yummy goodness at A Food Centric Life!
Try Different Greens
With so many options now at the market, do you grab the same old thing each time? Red lettuce is my favorite, but peppery arugula, baby kale, tender butterhead lettuces (Bibb, Boston), curly Frisee, escarole, elegant endive, sturdy Romaine, watercress, a classic crisp wedge of iceberg, and baby green spinach make for wonderful salads. Add thinly sliced red cabbage or radicchio for color. Mix up your greens!
Add Some Crunchies
Crunchy things give salads texture and are a way to add flavor, protein, fat, and color. Sprinkle on hemp hearts,...