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Top Tips for a Great Night's Sleep!

recovery routine sleep Mar 18, 2021

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.

When you become aware of your sleep and its importance, you’re more prepared to be able to optimize it.


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Look and Feel Younger!

fitness health wellbeing Mar 11, 2021

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...

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Dr Hyman’s Picante Mango Smoothie

dr hyman health smoothie Mar 11, 2021

Serves 1


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

1. Combine all ingredients in a high speed blender, blend for 20 seconds, and serve

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Quick & Easy Crockpot Chili

Uncategorized Mar 04, 2021

Servings 4-6


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

Diced onion


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.

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5 Ways to Rev up Your Metabolism

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...

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Chef Jenny's Pancakes

breakfast healthy wellness Feb 26, 2021

Suggested serving 4-5 pancakes 


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


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.

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Greek Protein Salad

health protein salad Feb 22, 2021

Serves 2 entrees

Greek Protein Salad


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


  1. Prepare salad by adding all ingredients in a large bowl and mix.
  2. Mix all the salad dressing ingredients together in a small jar.Cover with lid and shake until incorporated.
  3. Pour half the salad dressing onto the quinoa salad and taste it. If you would like more dressing, add more.

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

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RISE Tacos

healthy food tacos wellness Feb 21, 2021

RISE Tacos



  • 1½ cups diced mushrooms
  • 1 cup shredded zucchini
  • ½ cup diced tomato
  • ½ cup chopped spinach or kale


  • 1 cup diced tomatoes
  • 1 clove garlic
  • 1 tablespoon chili powder
  • 1/3 cup water
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon sea salt


  • 1 cup julienned cucumber
  • ½ cup shredded carrot
  • ½ cup shredded cabbage
  • ½ cup quartered baby tomatoes

 Cilantro Sauce:

  • ½ cup extra-virgin olive oil
  • 1/3 cup cilantro leaves
  • 1 clove garlic
  • ¼ cup lemon juice
  • 1 Tbsp raw coconut or agave nectar
  • 1 teaspoon sea salt


  • 1 cup diced strawberries
  • 1 cup diced mango or pineapple
  • 1 cup diced avocado
  • ¼ cup hemp seeds


  • 1 cup diced strawberries
  • 3 tablespoons water
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon sea salt


For all taco fillings, cut the vegetables or fruits as described and toss together in a medium bowl. Prepare the...

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Vanilla Chai Cookies

Suggested serving 8-10 cookies
2 cups almond butter
1 cup oat flour
6 oz raw agave
2 tsp pumpkin pie spice
2 tsp vanilla extract

1. In a mixer combine all ingredients until a thick dough forms.
2. Scoop out into 1-inch round portions.
3. Press down onto a lined baking sheet and cook at 350 °F for 15 minutes. 
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Frozen Banana Bites

dessert fruit healthy wellness Feb 18, 2021

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 


  1. Cut the banana into 1⁄4 inch slices and set aside on a baking sheet covered in parchment paper.
  2. Spoon 1⁄2 teaspoon almond butter on half of the banana slices on the parchment paper.
  3. Top the layered half with the other empty half of the banana slices to make a sandwich.
  4. Place the baking sheet in the freezer and freeze for two hours. When the banana sandwiches are frozen, prepare the chocolate.
  5. Place the chocolate chips in a mid-sized microwave-safe bowl along with the coconut oil.
  6. Cover and microwave on low/medium heat in 30 second bursts. Stir in between each round until the chocolate is fully melted. 
  7. Prepare another baking sheet with parchment paper. Take the bites...
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