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Do you have a health community?

This week we thought it would be fun and timely to focus one of our favorite strategies to transform your health! It’s our favorite as it’s delightfully simple and it works!

Bottom line, if you want to get healthy, your top priority should be to dive into a community of like-minded individuals to watch your health soar!

According to Dr. Mark Hyman, “You are more likely to be overweight if your friend’s, friend’s friend is overweight than if your parents are overweight. Your social networks may matter more than your genetic networks. If your friends have healthy habits you are more likely to as well.  So, get healthy friends!”

Community: The Best Medicine for Change

Research shows that community is definitely the best medicine to foster long-term change and improve health.

Group models of intensive lifestyle change like the one modeled by Dr. Dean Ornish for heart disease and prostate cancer, are more effective and save more lives than using...

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Sesame Citrus Kale Salad

Ingredients

8 ounces organic kale shredded
1/2 cup cilantro chopped
2 cara cara or navel oranges 1 juiced for dressing and 1 peeled and diced for salad
1/4 teaspoon sea salt
1/2 teaspoon ground pepper
1 teaspoon organic honey
1 tablespoon toasted sesame oil
1/8 cup golden raisins
2 tablespoons toasted sesame seeds
2 tablespoons raw pecans roughly chopped
3 cups chicken grilled or baked free-range, hormone-free, antibiotic-free, chopped

Instructions

  1. Place kale and cilantro in large bowl.
  2. In small bowl, whisk together the juice of 1 orange, sea salt, ground pepper, honey and sesame oil. Whisk until blended.
  3. Toss diced orange, raisins, sesame seeds, pecans and dressing with the kale and cilantro. Refrigerate for 30 minutes prior to serving.
  4. Serve salad on plates and top with chicken. Enjoy!

Recipe provided by Tana Amen - https://tanaamen.com/recipes/sesame-citrus-kale-salad-with-chicken/ please visit her website for more delicious recipes.

 

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No-Bake Fruit Tart from Chef Mareya Ibrahim

For the crust

1 cup raw chopped walnuts
1/2 cup raw almonds
1/2 cup gluten-free quick cook oats
6 soft pitted dates
2 tbsp coconut flakes
2 tbsp maple syrup or agave syrup
2 tbsp melted coconut oil.
Mixed fruit, strawberries, raspberries, blueberries

Directions

Process until you get a nice, sticky crumb and push into a pie plate. Allow to freeze for about an hour or until firm. Top with your favorite coconut yogurt and freeze again for an hour. Finish with your mix of freshly washed fruit and start calling every one of your favorite sweet tarts to have a bite.

If you’d looking for some fun new recipes check out Mareya’s new book, Eat Like You Give a Fork: The Real Dish on Eating to Thrive.

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Author Article with Kent Kraining

christian blog faith May 27, 2021

We pray you are learning to RISE in all areas of your life!

This week, we have the incredible honor and opportunity to learn from a dear friend, amazing pastor, husband, father of six (yes six) boys and author of the incredible newly released book “Dirt Grenades: And other Explosive Parenting Moments”, Kent Kraning! 

Here’s a beautiful excerpt from his new book, we hope you enjoy:

“In the 1980s, my parents were asked to produce a video series on parenting called “Roots to Grow, Wings to Fly.” I still have the tapes packaged in vinyl on a shelf somewhere. When these were produced, my brother and I each received a copy. Now, mind you, we were not involved in the production nor were we even consulted, but my parents had “arrived” on VHS and we were excited to celebrate their premier. 

Sometime after we had received our copy, my wife Robin and I decided to unwrap the gift. We inserted the tape, pressed play and waited in...

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Nut Butter Bites

chocolate healthy dessert May 20, 2021

Ingredients

1 1/2 cups raw almond butter (roughly 1 jar)
1/2 cup raw honey or agave
1 tsp cinnamon
1/2 tsp sea salt
Coconut to coat

Directions

1. Process all ingredients, save coconut, in a food processor with the blade attachment in place/ alternatively process by hand mixing in a bowl.
2. Section into 1 tbsp bites and roll in coconut.
3. Refrigerate and enjoy!

 This recipe is a favorite of our Group Coaching Program at RISE from Chef Jenny, our nutritionist.  

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Move More, Sit Less and Thrive

fitness movement May 20, 2021

We all know that we need to exercise, but did you know you can also improve your health – and your waistline – just by adding a little more movement to your day? Americans sit for an average of 13 hours a day, and experts say sitting for more than eight hours a day is so bad for you, it can even negate the positive effects of regular exercise!

Take steps to combat that. Literally. Experts recommend we take an average of 10,000 steps per day to maintain good health. Unfortunately, the average American takes only 1,000 to 3,000 per day, a difference that contributes to heart disease, obesity and diabetes.

So, step it up! These tips will help you get moving:

Take the stairs. Whether you skip up one flight or trek up eight, taking the stairs instead of the elevator you will help you burn calories, increase your energy and help clear out the cobwebs. And by using your own power to move between floors, taking the stairs is also an easy way to go green!

Give up Your...

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CHEF MAREYA IBRAHIM’S QUICK AND EASY CHICKEN FAJITA SKILLET DISH

Serves 4-6

Ingredients:

2 tablespoons raw coconut oil
2 garlic cloves, minced
1 medium red onion, finely diced
1 teaspoon chili powder
1½ to 2 pounds raw chicken sausage, chopped into ½-inch chunks and casings removed (for a vegan swap, try Beyond Meat sausage)
1 cup uncooked spelt
2 cups low-sodium chicken broth
1 medium bell pepper, thinly sliced
2 cups sliced, stemmed cremini mushrooms
Two 14.5-ounce cans diced tomatoes, with their juices
2 teaspoons dried oregano

Directions:

  1. Preheat the oven to 400°F. In a heavy cast-iron or other ovenproof skillet, melt the coconut oil over medium heat. Add the garlic, onion and chili powder, and cook until the onion is translucent, about 2 minutes. Add the chicken sausage and cook until browned, 6 to 8 minutes.
  1. Add the spelt and broth to the skillet, then reduce the heat to medium and bring to a simmer.

  2. Add the bell pepper, mushrooms, tomatoes with their juices and oregano. Transfer the skillet to the oven and bake until the...
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The Fundamentals of Fridgeratorganization 101

With Spring upon us, it’s the perfect time to freshen up your kitchen and get your fridge staged for some mouthwatering seasonal recipes! 

Check out some great tips to keep things fresh and organized in your fridge from our dear friend Chef Mareya Ibrahim…

“Does this sound like you-

You take stock of your fridge and find foods that expired a year ago lurking around!

Or, you have a fridge that’s the home to a few sad ketchup packets and leftover Chinese cartons?

Just like a closet, refrigerators can be very overwhelming! Let’s dive into some simple ideas of how to keep it organized, your family healthier, and YOU sane!

There’s nothing more disheartening than reaching into the fridge to find the $7 organic berries are covered in moldy sweaters and the spinach has wilted and discharged green slime all over the floor of the crisper. Here’s how to avoid this crime scene.

  • THE TOP SHELF: Stock it with ingredients that help you create...
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Chocolate Cranberry Bites

chocolate healthy dessert May 06, 2021

Ingredients

  • 4 ounces good quality 70% bittersweet chocolate
  • ¼ cup chopped walnuts
  • ¼ cup dried cranberries
  • 2 tablespoons finely chopped unsweetened coconut

Special Tools

  • 8 2” mini paper baking cups

Instructions

  • Chop the chocolate into small pieces. Use a serrated knife, bread knife or a large heavy chefs knife. Melt chocolate in either the microwave or a double boiler on the stove.
  • To melt chocolate in the microwave, place chocolate in a microwave-safe bowl. Microwave using 50% power for 1 minute. Remove and stir. Continue in 30 second increments until chocolate is mostly melted. It’s ready when there are still a few lumps. They will smooth out as you stir. Do not overheat or chocolate could burn.
  • To melt chocolate in a double boiler, place a small pan with a few inches of water over medium heat and bring to a simmer. Turn heat to low and place a small bowl with the chocolate over the hot...
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Dr. Hyman’s Simple Steps to Reinvigorate your Health

Uncategorized May 06, 2021

We thought it would be encouraging to check-in with one of our amazing RISE Expert Faculty… the one Dr. Mark Hyman! We thought we’d glean a few of his favorite ways to strengthen and fortify our health for the journey ahead.

 “Above all, we have to stay healthy. Here are a few things I've been focusing on over the last few weeks to support my immunity:"

1. A whole-foods, nutrient-dense diet.

Our immune system relies on nutrient-dense whole foods to function well. Vegetables are the foundation of a nourishing diet, and they provide so many immune-supporting nutrients like vitamin C (red bell peppers, broccoli, and spinach) and carotenoids (carrots, sweet potatoes, and kale). Aim for two servings of fruits and eight or more servings of vegetables a day! (A serving is half a cup.)

Berries, pasture-raised meats, and nuts and seeds are also nutritional powerhouses that will hold up great in the freezer, so you can stay stocked without going out.

2. Cut out...

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