At RISE we focus on small steps that add up to significant results…
...and we’ve found integrating these five foundational tips into your daily routine promise to improve your health, shed unwanted weight and rev up a sluggish metabolism.
#1 Eat a Diet Rich in High-Quality Protein
A diet rich in high-quality protein is a proven way to reduce your cravings and burn extra fat. In fact, research indicates a diet high in quality protein is associated with a lower percentage of belly fat, leading to increased muscle mass and a higher metabolic rate.
RISE healthy proteins include chicken, turkey, beef, bison, lamb, eggs, wild-caught fish and plant-based proteins like lentils, quinoa, tofu, and tempeh.
#2 Increase Your Intake of Healthy Fats
You may be thinking this seems counterintuitive. However, increasing your intake of healthy fats keeps you fuller for longer periods of time and helps prevent weight gain.
Enjoy a variety of fats in your daily intake and watch your energy...
Suggested serving 4-5 pancakes
Ingredients
1 cup almond meal
1 cup coconut flour
2 scoops vegan protein powder
1/3 cup raw agave, raw coconut nectar or 4 drops stevia
1 tsp baking powder
1/2 tsp vanilla
1 tbsp ground flax seed or chia seed
1 1/3 cup water
Directions
1. In a measuring cup add the flax or chia seed and water, stir and let sit for 5 minutes.
2. In a mid sized mixing bowl combine the rest of the dry ingredients and fold together.
3. Add the liquid sweetener to the water mix and pour into the dry ingredients, stir until well combined.
This mix should be thicker than normal pancake batter but not like hummus. If your mix is too thick add water until it is more like a thick cake batter.
Serves 2 entrees
Greek Protein Salad
Ingredients
2 cups cooked quinoa
1 red bell pepper, chopped
1/2 cup cucumber, chopped
1 cup chickpeas
1/2 red onion, finely chopped
1/4 cup kalamata olives, cut in half
1/2 cup roasted red pepper, chopped
1/3 cup fresh basil
1/4 cup Daiya Vegan Cheese
Direction
Lemon Oregano Dressing
2 tablespoon lemon juice
1 tablespoon red wine vinegar
1/3 cup olive oil
1 tablespoon Dijon mustard
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1 teaspoon maple syrup
Salt and pepper to taste
RISE Tacos
Ingredients
SAVORY TACOS
Sauce:
SUMMER TACOS
Cilantro Sauce:
SWEET TACOS
Sauce:
Directions
For all taco fillings, cut the vegetables or fruits as described and toss together in a medium bowl. Prepare the...
Frozen Banana Bites
Suggested serving 4-6 bites.
4 cups ripe banana, cut into 1/4 inch slices (roughly 3 banana)
11/2 cup chocolate chips (Lily’s is a good dairy free/sugar free option)
1⁄4 cup almond butter, chunky or smooth
1 teaspoon coconut oil
Directions
At RISE we focus on keeping wellness simple, and when it comes to food we know it’s essential to have a few strategies that work for your tastebuds and your budget.
So imagine this scenario: you open a fully stocked fridge brimming with delicious and fresh, high-quality foods that are chocked-full of the nutrients you need. And the best part is that it was super affordable and you have cash to spare.
While organic superfoods may cost more than your weekly food budget allows, you can still load up on the good stuff at an affordable price having a few tips in mind. Eating healthy doesn’t necessarily require expensive ingredients and your recipes don’t need to be overly complex.
If you’re ready to add high-quality ingredients to your diet without breaking the bank, follow these four easy tips...
#1 Keep Your Kitchen Stocked
It makes cooking so much easier if you stock up on canned and dry goods, like tomato puree, tuna, chickpeas, kidney beans, rice,...
We’ve just been reading some stats about New Year goals and resolutions. It’s hard to believe, but over 80% of people who make these resolutions ditch them by February. And many don’t even make it until then.
The good news is that doesn’t need to be you!
Let’s dive into 4 keys to make changes that last…
Dream Big!
It’s essential to take a step back from your life and imagine what significant changes you’d like to create over the next year. If you knew you couldn’t fail, what bigger picture goals would you like to achieve. Once you have a clear target it’s so much easier to create the momentum needed to get there.
Small Steps = Remarkable Results
We know it’s within your reach to increase your energy, improve your mood, lose unwanted weight, strengthen your relationships, and the other goals that mean the most to you. The key here is to take your big picture goals, break them down into bite-sized pieces, small...
Blueberry Chia Pudding
Makes 4 8 oz. servings.
2 cups almond milk
1⁄2 teaspoon pure vanilla extract
1 cup fresh or frozen blueberries
2 teaspoons granulated stevia or monk fruit extract
6 tablespoon chia seeds
1 1/2 tablespoons unsweetened shredded coconut
Directions
This recipe is from our RISE 10-Day Jumpstart collection! Just 1 example of several delicious clean eating recipes participants can pick from during this guided detox program. Learn more about the 10-Day Jumpstart here! Recipe Courtesy of Mareya Ibrahim @eatcleaner
Well it’s a month out from New Year’s Day, and we thought we’d check in to see how things are going with some of your intentions for 2021. Since health and weight loss are typically high on the list of the goals desired, we thought we’d offer some sage advice on practical ways to curb your cravings!
When stress is high it’s natural for your cravings to increase and for you to look to food to provide extra comfort. Pair that with the addictive nature of many of the processed foods that surround us and finding food freedom can often be a real challenge.
Bottom line, cravings are real but there are solid strategies to help us break free. Let’s take a moment to look at some key research from our RISE Expert, Dr. Mark Hyman on 5 key practices that will help to eliminate your cravings and lay the foundation to reach your goals...
The Right Mind Shift to Fight Cravings
“Nobody wants to be overweight or suffer...
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