1 cup of mango chunks

1 sliced banana

3 pcs strawberries

1/2 cup of coconut milk

Food is fuel but there are times you may find yourself having your own personal energy crisis, and this often occurs in those mid-day moments.

Having a great selection of delicious snacks on hand as well as optimizing your ratio of slow burning carbs to healthy protein and fat is key to keeping your energy peaked! 

Instead of getting a 3 p.m. sugar rush with nutritionally empty snacks, look to fuel instead with foods that provide a steady flow of energy without the sugar high that is quickly followed by the evitable crash. 

Load up on these foods that give you energy, and you’ll find yourself recharged - even in the midst of a high stress day!

4 Go-To Foods that Give You Energy

1. An apple with your favorite butter
A medium apple has about 25 grams of carbohydrates and four grams of fiber. The latter stabilizes the effect of all those carbs on blood glucose levels, which means digestion happens at a steady rate. And combining that with a little protein and fat from...

If you want dinner in minutes, here's an easy dish to serve. In her blog, Chef Sally Cameron tells us that scallops cook quickly and can be served with many different sauces for a variety of flavor options. With a simple technique and the right pan, seared scallops are ready in minutes. And for this dish you can opt out of the wine and choose a light broth or just plain water. Check out the recipe here!

We are all looking for ways to optimize our health and this week we thought we’d focus on a simple way to elevate our health with very little effort.

Intermittent Fasting has become a key part of all of our programs at RISE. We have found it to be an amazing tool to supercharge your health and metabolism.

Check out some key benefits of IF from leading Functional Medicine Expert Dr. Will Cole.

“If you haven’t tried fasting before, you don’t have to worry about being hungry and you can ease into a fasting practice and find what works for you. Here are the top reasons why you should try intermittent fasting if you need a simple way to boost your health...

1. Intermittent fasting keeps snacking at bay 

Snacking can easily throw us off track with reaching our wellness goals. Unless you plan out your snacks well, there is the chance you’ll give in to temptation when presented...

Hi my name is Sean….
and I am a recovering Health & Wellness Professional!

Let me explain.

For years I have been teaching individuals how to improve their personal fitness, health and wellbeing and all the while I was suffering from a sickness I really didn’t know I had.

Exhausted, on my knees….I was done.
Have you ever been there?

You see, over the last 30 years as a health & fitness author and coach I’ve spent the majority of my professional career training others to strengthen and improve their physical fitness, health and lives.

It was on this day it hit me, I saw aspects of my own life, beginning to unravel.

I was suffering from a condition I really didn’t know I had.

I had been reading a book titled “Margin”-Restoring Emotional, Physical, Financial and Time Reserves to Overloaded Lives written by Richard Swenson MD. As I was perusing the pages I kept finding nuggets of information I thought would be helpful for many of my...

Here's a recipe from our friends at the Daniel Plan.

Tender pieces of grilled chicken with fresh flavors of rosemary and lemon make for a healthy and colorful dinner. Vary the vegetables according to your liking. Serve with brown rice and a tossed green salad.

Ingredients:

• ½ cup extra-virgin olive oil, plus extra for drizzling

• ¼ cup lemon juice

• 2 tablespoons finely chopped fresh rosemary

• 4 cloves garlic, finely chopped

• 1 tablespoon Dijon mustard

• Kosher or sea salt

• Black pepper

• 1½ pounds boneless, skinless chicken breast

• 1−2 red bell peppers

• 4 small zucchini

• 1 small Japanese eggplant (optional)

• ½ red onion (optional)

   

Instructions:

1. In a small bowl, whisk together oil, lemon juice, rosemary, garlic, and mustard. Add two good pinches of salt and a pinch of black pepper. Divide marinade into two portions, one as marinade for raw chicken and one to use as a sauce after grilling.

2. Cut chicken into large chunks, about...

In his book, Finding the Life You’ve Always Wanted, best-selling author John Ortberg uses a sports metaphor to explain a tried and true method to maximizing your motivation.

He says, “Suppose you woke up tomorrow morning and decided to run a marathon. You put on some running shoes, don the right apparel, and head out the door to begin your 26.2 mile run. Could you do it? What if you tried hard? Really, really hard? If you gave it the ole’ 110%? The obvious answer is, for most of us would be no, of course not.”  

“Too often, we “try to do better” in an area of life. The problem is that trying won’t get us any closer to our goals. Only training will do that.”

No matter how hard we try, most of us couldn’t simply head out the door and run 26.2 miles. If we want to run a marathon, we’re going to have to train for it. Effort alone just won’t cut it.

But what if you woke up each morning and trained to run...

Ingredients:

• 2 tablespoons avocado oil + 1 teaspoon, divided
• 1 tablespoon ground flaxseed
• 6 large carrots
• 3 tablespoons Everything but the Bagel Sesame Seasoning
• 1 bulb of garlic
• 1 tablespoon coconut milk
• Juice of 1 lemon
• 1 avocado
• ¼ teaspoon sea salt

Instructions:

1. Preheat the oven to 425°F. Combine 2 tablespoons of avocado oil and ground flaxseed in a small bowl, stir well, and set aside for at least 5 minutes.
2. Wash carrots and dry really well. Cut carrots into even-sized sticks, then add to a bowl with the flaxseed and avocado oil mixture and toss to coat. Add the Everything Seasoning and again toss until well coated.
3. Cut the top off the bulb of garlic and drizzle with remaining 1 teaspoon of avocado oil, rubbing it all over and inside. Cover with parchment paper then completely wrap with tin foil.
4. Spread carrot fries evenly on a baking sheet, so that they’re not touching. Place wrapped bulb of garlic on the side of the pan and bake for 12 minutes. Turn...

Spring is one of our favorite seasons with all the signs of new life, energy and growth. It’s the perfect time for a spring detox to revitalize, refresh and renew. Practiced by cultures around the world, incorporating a detox into your self-care routine is all about resting, cleansing and nourishing your body from the inside out.

By removing and eliminating toxins, while feeding your body with healthy nutrients, a detox is the quickest way to feel better, invigorate your health and supercharge your weight loss.

Three times a year we offer a time to come together and revitalize our health with a 21-day guided detox. If you’ve been considering trying one but aren’t sure, check out just a few of the benefits you’ll enjoy...

1. Weight Loss and Improved Metabolism
There are many reasons to do a detox besides losing weight. But if weight loss is one of your goals, a detox diet can be a great way to jumpstart your progress.

2. Increased Energy
An energy boost is...