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...
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...
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
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
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.
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
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.
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
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
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