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3 Omni Recipes to Power Up Your Weekend

Uncategorized Mar 07, 2024

Quinoa and Black Bean Stuffed Bell Peppers
- Cook quinoa according to package instructions.
- In a skillet, sauté diced onions, garlic, and bell peppers until softened.
- Add cooked quinoa, black beans, diced tomatoes, corn, and your choice of protein (either plant-based proteins like tofu or cooked turkey/chicken).
- Season with cumin, chili powder, salt, and pepper to taste.
- Cut bell peppers in half, remove seeds, and stuff with the quinoa mixture.
- Bake in the oven at 375°F (190°C) for 20-25 minutes until peppers are tender.
- Serve topped with avocado slices and fresh cilantro.

Lentil and Turkey/Chicken Soup
- In a large pot, sauté diced onions, carrots, and celery until softened.
- Add vegetable or chicken broth, lentils, diced tomatoes, and your choice of protein (either cooked turkey/chicken or plant-based proteins like lentils or chickpeas).
- Season with thyme, rosemary, bay leaves, salt, and pepper.
- Simmer on low heat for 30-40 minutes until...

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How to Develop Emotional Self-Regulation

All of us have probably at some point thought that if we could take back what we said or did, things would be different. Or perhaps we acted impulsively because we were carried by our emotions and we reacted without thinking. Being emotionally dysregulated might look like having abrupt changes in mood, binge eating, crying spells, emotional outbursts, persistent interpersonal conflict, aggression or violent outbursts, self-harm, substance use disorder, or poor tolerance for frustration.

Emotional self-regulation is something that we need to practice regularly so we don’t get to the point of blowing up or falling apart. Here’s an article from Healthline that talks about emotional self-regulation and includes tips and techniques we can apply. 

What is emotional self-regulation?
Emotional self-regulation is the ability to modify or control your thoughts, emotions, actions, and words, explains a 2022 research review. Self-regulating your emotional state can stop...

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Four Ways to Bring Joy Through Play

healthy mindset joy play rise Feb 01, 2024

Oliver Wendell Holmes said, “We do not quit playing because we grow old; we grow old because we quit playing.” Age should not be a hindrance for us to keep playing. When we play we actively engage our minds and bodies. We become mindful of what we’re doing. When we play we are energized and our mood shifts to a lighter, more joyful one. We might have forgotten how to play but we can certainly bring back this nature that’s innate to us. This article by clinical psychologist Beth Kurland from Psychology Today teaches us how to bring back playfulness and therefore joy into our lives.

Play for grown-ups can come in many flavors, and we each need to listen to our own inner signals to find what brings out our playful spirit. While board games, adult recreational sports (e.g., tennis, pickleball, softball), puzzles, and online games can be a source of play and fun, there are so many other ways that adults can incorporate moments of play and playfulness into their...

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Oatmeal with Coconut and Berries

Ingredients:

  • 6 oz whole almonds (about ½ cup)
  • 1 ½ cups unsweetened coconut flakes
  • 2 ground flaxseed “eggs”
  • 1 ¼ cups coconut milk
  • cup unsweetened applesauce
  • ¼ cup unflavored collagen peptides
  • 1 teaspoon vanilla extract
  • ¼ teaspoon ground nutmeg
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon sea salt
  • 1/16 – 1/18 teaspoon 100% stevia powder
  • 1 cup berries 

Instructions

  1. Soak the almonds in filtered water overnight.  
  2. Drain and rinse then add to a food processor with the coconut.  Pulse until a crumb forms. 
  3. Mix with the coconut milk, applesauce, flax eggs, collagen, vanilla, nutmeg, cinnamon, salt, stevia and berries. 
  4. Bake, covered at 350F for 30 minutes then uncover and bake until the liquid has mostly evaporated.  

 

For more recipes by Danielle Walker visit her blog here.

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Chicken and Butternut Squash Casserole

healthy dish rise veggies Jan 27, 2024

Ingredients

  • 1 tbsp extra-virgin olive oil
  • 1½ pounds organic chicken breast, cut into bite-size cubes
  • ½ tsp sea salt
  • 1 tsp granulated garlic powder
  • 1 tsp onion powder
  • 1 tbsp Italian seasoning
  • 3 tbsp ghee
  • 1 cup leeks, chopped (white and light green parts)
  • 3 cups butternut squash, peeled and cut into cubes
  • ½ pound brussels sprouts, quartered
  • ½ cup unsweetened cranberries
  • 1¾ cup pecans, chopped

 

Directions

  1. Pre-heat oven to 350°.
  2. Heat olive oil in a large sauté pan over medium heat.
  3. Season chicken with salt, garlic powder, onion powder, and Italian seasoning.
  4. Place in the heated pan and sauté for 5 to 7 minutes. Transfer chicken to a plate and set aside.
  5. Place ghee in the same pan, add the leeks, and cook for 3-5 minutes until softened.
  6. Add chicken, butternut squash, brussels sprouts, cranberries, pecans, and chicken and mix gently. Cook for 5 minutes on low heat.
  7. Transfer all the ingredients to a casserole dish and...
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What To Do When You're Not Motivated

One of the reasons why we don’t meet our goals is because we lack motivation. When we’re not motivated things don’t happen - the house doesn’t get cleaned, we don’t get to finish a project in time, we don't get to work out. There are ways to get out of the unmotivated rut and this list from Verywell Mind gives you some ideas.

Act as If You Feel Motivated
You may be able to trick yourself into feeling motivated by changing your behavior. Act as if you felt motivated, and your actions may change your emotions. For example, rather than sit on the couch in your pajamas all day waiting for motivation to strike, get dressed and get moving. You might find that taking action will increase your motivation, which makes it easier to keep going. So ask yourself, “What would I be doing right now if I felt motivated?” Consider what you’d be wearing, how you’d be thinking, and what actions you’d be taking. Then, do these things,...

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Roasted Eggplant and Coconut Soup by Dr. Hyman

healthy meals rise soup Jan 19, 2024

Ingredients:

  •  3 large eggplant
  • 2 tablespoons avocado oil
  • 1 leek, white and green parts, thinly sliced
  • 4 garlic cloves, sliced
  • 5 sprigs fresh thyme
  • 6 cups filtered water
  • 1 (14-ounce) can coconut milk, unsweetened
  • 1 teaspoon sea salt
  • 2 tablespoons white miso

Garnish

  • 2 tablespoons pine nuts, lightly toasted
  • 2 tablespoons chives, chopped
  • Fresh ground black pepper

 

Directions:

1. Preheat the oven to 450°F.

2. Lay the whole eggplants in a parchment paper lined baking dish, roast for 50 minutes, until the outer skin is charred.

3. Remove from the oven and peel the eggplants, discard skin. Place the eggplant in a colander to allow excess liquids to drain.

4. While the eggplants are draining, add the avocado oil and leeks to a large pot over medium heat, sauté for 4 minutes. Add the garlic and continue to sauté for 1 more minute.

5. Destem the thyme and add to the pot along with the eggplant, water, coconut milk, and salt. Bring to a boil and reduce heat to...

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8 Ways You Can Care For Your Body

When it comes to taking care of your body, experts at Verywell Fit swear by these eight practices. Take a look at them and see what you may want to consider committing to in pursuit of ultimate health.

Eating Whole Foods

A whole foods and plant-based dietary pattern involves eating high-fiber, low-fat foods and minimizing animal-based products and processed foods. Studies have found that eating too many ultra-processed foods increases the risk of overall cardiovascular disease, coronary heart disease, and cerebrovascular disease. Examples of ultra-processed foods include candy, fried foods, and sweetened beverages.

Compared to non-plant-based diets, plant-based diets lower the risk of cardiovascular disease and mortality, says Sara Chatfield, MPH, RDN, a registered dietitian nutritionist. “Whole plant foods like fruits and vegetables, whole grains, beans, lentils, nuts, and seeds offer a variety of benefits for mental and physical health."

Whole plant foods also are good...

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Gut Support Smoothie by Dr. Hyman

Ingredients:

  •  1 scoop Farmacy Super Simple Grassfed Vanilla Protein (or any no-sugar-added vanilla protein powder)
  • ½ cup ice cubes
  • 1 cup flaxseed milk or any other nut milk, unsweetened
  • ¼ cup plain Greek yogurt or plain coconut yogurt
  • ¼ cup blueberries (fresh or frozen)
  • 1 cup packed spinach
  • ½ cup broccoli sprouts
  • cup chopped jicama
  • ½ large lemon, with pulp, skin removed
  • 1 teaspoon chia seeds

Directions:

1. Add all of the smoothie base ingredients into a blender and purée until smooth.

2. To serve, pour the smoothie into a cup, add any desired garnish, and enjoy!

 

To learn more about Dr. Mark Hyman click here.

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5 Ways to Detox

detox gut health rise Jan 01, 2024

In our coaching programs, we encourage our members to go through a detox at least two or three times a year. That’s because a detox is the quickest way to feel better, reboot your health and jumpstart your weight loss. If you’re not sure how that looks, Dr. Mark Hyman shares some ways you can do a detox to help get your body back to its optimum.

1. Be a turkey (a cold one) and take a drug holiday.

There is no way to handle a true physiological addiction except to stop it completely. Addicts can’t have just one line of cocaine or just one drink. Go cold turkey. But you won’t have to white-knuckle it because if you follow “5 Ways to Detox” you will automatically reset your body’s neurotransmitters and hormones. 

Stop all forms of sugar, all flour products and all artificial sweeteners. They all cause increased cravings and slow metabolism, and lead to fat storage. This especially includes liquid sugar calories—a latte can have more...

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