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4 Easy Tips to Eat Healthy on a Budget

budget healthy Feb 15, 2021

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,...

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Heres How to Beat the Odds!

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...

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Dreamy Blueberry Chia Pudding

Uncategorized Feb 09, 2021

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 


  1. In a blender, combine the almond milk, vanilla, blueberries, and stevia.
  2. Put 11/2 tablespoons of chia seeds into each of four mason jars. Evenly distribute the blueberry-milk mixture over the top of each and stir or shake well. Seal the jars and refrigerate for at least 6 hours or ideally overnight, until thickened.
  3. Top each with 1 teaspoon of coconut and berries of your choice and enjoy cold.

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

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Dr. Hyman's 5 Hacks to Curb Your Cravings

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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Uncategorized Feb 03, 2021


½ cup canned unsweetened full fat coconut milk
½ cup plus 2 tablespoons natural creamy peanut butter (or sunflower seed butter, for a
nut-free option), at room temperature
2 tablespoons raw coconut oil
2 teaspoons granulated stevia or monkfruit sweetener
1 teaspoon pure vanilla extract
¼ teaspoon Himalayan pink salt
3 cups quick-cooking oats
½ cup no-sugar-added dark chocolate chips

1) Line a baking sheet with parchment paper, wax paper, or a silicone mat.
2) In a large bowl, whisk together the coconut milk, ½ cup of the peanut butter, and
½ cup water until smooth. Add the coconut oil, stevia, vanilla, and salt and mix
until smooth.
3) Using a spatula, fold in the oats, making sure all the oats are well soaked. Let sit
for about 10 minutes, until the mixture becomes firm. Fold in the chocolate chips
and mix with a spatula to evenly distribute them.
4) Using an ice cream scoop, portion cookies onto the prepared baking sheet,

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Healthy Hot Chocolate

healthy hot chocolate Feb 03, 2021

Today we want to share a delicious recipe that Coach Sean and his wife are LOVING! It is super simple, but delicious and decadent.  All you need are three simple ingredients! 


  • Cacao powder
  • Plant based milk
  • Liquid Stevia


1) In a large pot bring the plant milk to a boil. 

2) Add in 4 tablespoons of cacao powder (or more if you prefer it super rich) and a few drops of liquid stevia.

3) Stir all together until your creamy hot chocolate is ready!

4) Pour into your favorite mug and enjoy!!! 

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Does Your Life Feel Balanced?


It seems like forever ago when life seemed more manageable, less stressful, more balanced. It feels like only yesterday when we could leave work at work and not bring it to our couch at 9:00 PM!  Now our work or obligations or stress seem to follow us wherever we go…. 

 We know for many in our RISE Community, you are balancing a lot! All of  the demands of work and home-much as you did before-but the difference is, now many are managing multiple responsibilities all at the same time-with no boundaries or clear separation-leaving little time to recover and feel restored.  

 So we thought this week would be a great time to begin strengthening our balance-creating more space to better take care of You!  We wanted to share with you a quick self-survey you can use to identify your current Work--Relationship-Life Balance. We’d encourage you to take this self-survey and a month from now, after using some of the RISE tools and...

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Finding Peace in the Storm

mindset peace sacred pause Jan 20, 2021

Boy oh boy, it’s an understatement to say that it has been rather interesting and unexpected beginning to 2021. So we thought it would be a perfect topic to look at a few solid strategies of how we can find peace amidst the storm!

 Science has proven time and time again that stress is the biggest strain on our ability to cope with the challenges and changes we face.  Panic can often bring with it uncontrollable fear and anxiety which narrows our thinking, and makes us an island of one at a time when we need each other more than ever

 Our takeaway today is to focus on the things we can control instead of the main circumstances outside of our ability to change.  It’s a perfect time to slow down and be more aware of God’s presence in our lives, even when chaos abounds and our focus is being diverted away.  

 When it comes down to key insights of how to soak in more of God’s presence, we have loved the insights from John...

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Transform Your Dreams into Decisive Direction

Uncategorized Jan 14, 2021

Jordan Romero was nine years old when he set his sights on accomplishing what many thought a child’s fantasy. Jordan not only made it his goal to be the youngest person ever to climb Mount Everest, he made it his goal to climb each of the Seven Summits of the tallest mountains on all seven continents, all before the age of twenty! 

 What “Big Dreams” do you have for 2021?  

 We’ve all read about or heard of “motivation tips” to help us move closer to our health and fitness dreams and goals. This week we wanted to share with you the difference between a “Dream and a Goal”. Our hope is one of these statements may be just what you are looking for to help you reach your desired destination in 2021!

Deciphering Dreams vs Goals: 

Our first step is to understand that “dreams” are different from “goals”. 

 For many of us we were taught, if we wish or hope for something long...

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Bring in the Good!

Uncategorized Jan 04, 2021

We’re already celebrating all the ways we can start this year with some new beginnings!

We want you to reflect on a few concrete ways you can ‘bring in the good’ in 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 years setbacks can set the stage for a comeback.

 So this week we want you to take a fresh look at the small things that really nourish your life.

 We encourage you to take a moment and reflect on what brings a lift to your step as you seek to energize your body, inspire your mind and renew your spirit. 

At RISE we are committed to...

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