Bring in the Good!
Well, April has arrived and Spring has sprung. And we are so thankful to be ushering it in with you!
We’re expectant about the small ways we can create new beginnings…
...to leave some old ways behind and to usher in something new.
Spring is the perfect time to reflect on a few ways you can gently restore and rebuild the areas of your life that matter most.
Wouldn’t it be great to take the pressure off to improve – even if, despite all your efforts to grow that your life isn’t exactly where you want it to be right now…
…and instead shift your focus to think of a few things that could add refreshment to your life.
Check out what Philippians 1:6 has to say on the topic...
Bottom line is your history is not your destiny. And last season's setbacks can set the stage for a comeback now.
So this week we want you to take a fresh look at the little things that really nourish your life…
…we encourage you to take a...
Breakfast Quiche Cups
Makes 12
Ingredients
12 eggs or 1 bottle vegan Just Egg*
1 cup chopped basil
2 cups diced red bell pepper
2 cups chopped spinach
1/4 tsp sea salt
1 Cup Daiya Vegan Cheese (optional)
Directions
1) Add all ingredients to a large mixing bowl in order listed and whisk after each add in.
2) Pour into non-stick baking cups.
3) Bake at 350 degrees for 12 minutes.
4) Let cool and enjoy all week.
*Option- For a vegan option 1/2 the recipe and use 1 full bottle of "Just egg"
This recipe is a favorite of our Group Coaching Program at RISE designed by our nutritionist Jenny Ross.
Dairy Free Chocolate Pudding
Serves 4
Ingredients
- 6 ounces good quality bittersweet chocolate coarsely chopped
- use liquid stevia drops to taste
- 2 large egg at room temperature
- 1 teaspoon pure vanilla extract
- 1 pinch sea salt
- 1 cup canned coconut milk
- 2 teaspoons instant espresso optional
- 1/2 teaspoon Chinese Five Spice optional, or try plain cinnamon
Tools
- 4 2-ounce ramekins, cups or demitasse cups
Instructions
- In the bowl of a food processor, combine the chocolate and stevia and pulse until the chocolate is finely ground. Add the egg, vanilla and salt and pulse to a paste.
- In a small saucepan, bring the coconut milk, espresso powder and spice to almost a boil over high heat, whisking to incorporate. Be careful and watch as it comes to a boil. It can boil over in the blink of an eye, and its a terrible mess to clean up.
- With the food processor running, add the hot coconut...
Hope is on the Horizon
As we prepare our hearts to celebrate Easter, we were moved by a compelling video from Saddleback Church. Enjoy the short message that touches on the conflict we face and the bigger picture of hope amidst it all…
“Nature appreciates her struggles. All her ways of conflict, work and rest divulge a character of determination, of happiness…
…we know we should rejoice and want to, but we often find ourselves powerless to do so.
But to rejoice in the Lord gives us new purpose…
…hope comes to the rescue, and hope is not a daydream. But a prophecy, a strength, with power for its own fulfillment.
We must remember the cross…
…we must witness God’s opinion of us and see what He means us to be. And what we were intended to be.
If we can do just that, we will be compelled to rejoice in hope. We will celebrate the sun breaking over the horizon.”
And so this Easter...
Build the Perfect Smoothie
What if you could hit every nutritional need in your morning smoothie? You can! And studies show you are 30% more likely to eat healthy throughout your day if you start it right. A well-balanced smoothie is a simple and satisfying way to achieve this goal. This Daily 5 Smoothie Guide offers an easy-to-follow approach to building your perfect 16 oz smoothie in five steps! This breakfast nutrition hack ensures you have the opportunity to pack all the key nutrients as you start your day. Blender ready? Let's begin...
1. Mineral Rich Base: Your base should be functional, create a great texture, and provide additional nutrients for your optimal meal. I recommend 1 banana, ½ an avocado, or 1 cup of frozen fruit. You may wish to freeze your banana in advance for a creamier smoothie.
2. Antioxidants: Immune system boosters, antioxidants add another layer of flavor to your smoothie. Fruits that are high in antioxidants include berries, acai, pitaya, cherries, and pomegranate...
The Rise Salad
Serves 1
1/2 cup baby kale, regular chopped kale or spinach
1/2 avocado
1 cup chopped cucumber or shredded zucchini
1/4 cup chopped walnuts or pumpkin seeds
1/2 cup fresh berries
Optional: Add your favorite protein
Toss salad together and drizzle with your favorite dressing
Balsamic Vinaigrette
2/3 cup olive oil
1/3 cup balsamic vinaigrette
1 clove garlic, minced
1 teaspoon Dijon mustard
Pinch of salt
Directions
1. Combine all ingredients in a glass jar and shake well till thoroughly blended.
This recipe is a favorite of our Group Coaching Program at RISE from Chef Jenny, our nutritionist.
Top Tips for a Great Night's Sleep!
Healthy sleep is a major cornerstone for an energetic, joyful, healthy life. Sleeping better is one of the simplest and most powerful things you can do to improve your health as it plays a key role in rejuvenating the cells in your body and helps wash away toxins that build up during the day.
Here are just a few of the benefits of getting a great night of zzzzz’s…
1. Improves brain function
2. Faster muscle recovery
3. Increases fat burning
4. Boosts longevity
5. Balances your hormones
6. Protects your heart
Not getting enough sleep or poor-quality sleep adversely affects hormones that make you hungry and store extra weight. This lack of sleep also creates blood sugar imbalances that increase the risk of pre-diabetes, high blood pressure and poor immune function.
VALUE YOUR SLEEP AS MUCH YOU DO YOUR DIET AND PHYSICAL FITNESS
When you become aware of your sleep and its importance, you’re more prepared to be able to optimize it.
MAINTAIN A REGULAR...
Look and Feel Younger!
What does “Young at heart” mean to you?
Well, the Chicago Tribune was curious to know the answer to this question and asked their readers what they thought. Below are just a few of the interesting answers they received:
Rudolph Alfano, 80, Willowbrook "To think young and be positive each and every single day. That's why I think I'm 16 years old because I act like a kid sometimes. I stay young at heart by getting up early in the morning and going on my walk, going to bed early, eating fresh fruits and vegetables daily, working on a project each day and helping others."
William Danford, 91, Elmhurst "It means having a wonderful nature that is attractive at all times."
Lisa Dekter, 76, Addison "You realize that age is insignificant. To be 'young at heart' is to love life, wake up every day and enjoy that day as a gift."
Whatever your answer may be to this question, being “young at heart” is an endearing expression we use for people who enjoy...
Dr Hyman’s Picante Mango Smoothie
Serves 1
Ingredients
2 scoops collagen powder (about 2 tablespoons)
½ cup mango chunks, fresh or frozen
1 inch fresh spicy red chili or 1/2 teaspoon chili powder
1 tablespoon lime juice
1 tablespoon hemp seeds
1 tablespoon goji berries
½ cup coconut water
½ cup non-dairy milk
8 ice cubes
Preparation
1. Combine all ingredients in a high speed blender, blend for 20 seconds, and serve
Quick & Easy Crockpot Chili
Servings 4-6
Ingredients
1 pound ground turkey
1 28 oz can diced tomatoes or Fire roasted diced tomato
1 28 oz can of tomato sauce
1 14 oz can black or kidney beans
1 cup chopped zucchini
1 onion chopped
2 bell peppers, any color seeded and chopped
6 cloves garlic minced
2 tablespoons olive oil
1/2 teaspoon chili powder
1/2 teaspoon paprika
1 teaspoon ground cumin
1/2 teaspoon of turmeric
Sea salt and pepper
Toppings:
Diced onion
Avocado
DIRECTIONS:
1. In a large saucepan, heat olive oil. Cook turkey and onion over medium-high heat, stirring often to break up meat, 5-10 minutes.
2. Add rest of ingredients to the crockpot. Add the meat and stir. Add zucchini 30 minutes before end of cooking time. Cook on low for 8 hours or high for 4 hours.
3. Serve with diced onion and avocado.
