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Top Tips for a Great Night's Sleep!

recovery rest sleep Sep 22, 2020

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.

High-quality, restorative sleep carries several additional life-giving benefits, including:

 • Improves brain function 

• Faster muscle recovery

• Increases fat burning

• Boosts longevity

• Balances your hormones 

• 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, type 2 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...

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One Sure Fire Way to Boost Your Mood!

If you’re looking for a way to add to your joy, look no farther than spending some extra time with the relationships that matter most in your life! Convincing evidence of this comes from Martin Seligman, a leading expert in the field of happiness research. Check out a couple other compelling reasons why investing in deep connections are vital.

Close Relationships Make Us Feel Optimistic

A study in the Journal of Experimental Social Psychology showed that when we have social support, our perception of challenges changes. And the social support paves a way for optimism to grow, increasing overall satisfaction with life while lowering the risk of anxiety.  

Friends Provide a Deeper Level of Support

We all enjoy some causal chit-chat with our buddies and colleagues, but when there’s something important to discuss, it’s crucial to have a confidant we can turn to.  This has been shown to be...

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5 Ways to Maximize Your Metabolism

This week we thought we’d dive into a few simple and practical ways to improve your health, lose unwanted fat and rev up a sluggish metabolism.

At RISE we focus on small steps that lead up to remarkable results and following these five foundational tips will lay the groundwork to transform your health - one step at a time. 

#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 (check out www.seafoodwatch.org) 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...

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What is the best exercise in the world?

We hope this Labor Day weekend finds you well and ready to RISE Together this weekend!

We have a few questions for you this weekend….what do you think is the best exercise proven to help you:

·      Melt off body fat, lose weight and keep it off 
·      Rev up your energy 
·      Breakthrough stress 
·      Boost your mood 
·      Increase your earning potential 
·      Enhance your love life 
·      Tone and tighten your entire body 
·      And much, much more…

Want to find out? 

What’s the best exercise to help you accomplish all of these wonderful benefits? Drum roll, please……

Here’s why walking ranks #1;

...

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Delicious RISE Labor Day Meals

Happy Monday!

Labor Day may look different for a lot of us this year. With summer almost over Labor Day is one of our last chances to enjoy grilling in your your backyard with your family. Here are a few of our favorite Labor Day recipes that we have rounded up for the weekend festivities.

Flank Steak with Chimichurri sauce

 Ingredients

1/3 cup soy sauce

1/3 cup lemon juice

½ cup olive oil

¼ cup Worcestershire sauce

1 tablespoon minced garlic

2 tablespoon Italian seasoning

1 teaspoon pepper

½ teaspoon salt

11/2-pound flank steak

Chimichurri Sauce

 ½ cup parsley

1 cup cilantro

2 tablespoon fresh oregano

3 cloves garlic, minced

½ cup red onion chopped

¼ cup red wine vinegar

½ cup olive oil

Salt and pepper

Pinch of red pepper flakes

 Directions

 In a food processor add all the chimichurri ingredients. Pulse until combined and smooth. Serve immediately or refrigerate up to two weeks.

  1. In a small bowl, whisk together...
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Breathing Deeply

We’ve all heard the term, “take a breather” and we most likely have different thoughts about what it really means. What do you think of? Maybe a breathless athlete taking a much-needed water break from a hot, long grueling practice--or maybe an employee waiting for a long-awaited work break. Regardless of the context, we all know how important it is to take “time out” to recover and replenish the energy and oxygen our bodies need to be at our very best. 

Webster’s definition of “a breather” is “a pause for rest” and for today  we will be focusing on how to literally “take a breather” to bring balance back to your life. We look at it as trained tranquility!

Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain and body to calm down and relax. We look at it as trained...

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Mid-Day Energy Boosts

Food is fuel but there are times you may find yourself having your own personal energy crisis, and this often occurs in those mid-day moments.

Having a great selection of delicious snacks on hand is key to keeping your energy peaked and sustained throughout the day. One way to optimize your snacks is to balance the ratio of slow burning carbs to healthy protein and fat.  

Instead of getting a 3 p.m. sugar rush with nutritionally empty snacks, look to fuel instead with foods that provide a steady flow of energy without the sugar high that is quickly followed by the inevitable crash. 

Load up on these foods that give you energy, and you’ll find yourself recharged - even in the midst of a high stress day!

4 Go-To Foods that Give You Energy

  1. An apple with your favorite nut butter

A medium apple has about 25 grams of carbohydrates and 4 grams of fiber. The latter stabilizes the effect of all those carbs on blood glucose levels, which means digestion happens at a...

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Oatmeal Crunchies

These oatmeal crunchies are super easy to make. Kid-approved snack! Using Justine Cinnamon Almond Butter is the key ingredient. If you only have regular almond butter, that will work too.  

Oatmeal Crunchies

Ingredients

1 cup old-fashioned oats gluten-free

1 cup shredded unsweetened coconut

1⁄4 cup almond meal

3/4 cup creamy almond butter

(I used Justine’s cinnamon almond butter)

1⁄2 cup agave

1 teaspoon cinnamon

1 teaspoon vanilla

Topping (Optional)

1/2 cup chocolate chips melted

For the bars:

1. In a small bowl, mix oats, coconut, cinnamon, and almond meal. Set aside.

2. In a small pot, over medium heat melt almond butter and agave until smooth.

3. Add the vanilla and stir until combined.

4. Add the dry ingredients and mix well.

5. Line 8x8 pan with wax paper. Spread and press into an 8x8 pan and set aside.

For the topping

1. Melt chocolate chips in 15-second increments until smooth. 2. Drizzle on top of oatmeal crunchies

3. Let sit at room temperature...

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3 Practices to Energize Your Life

This has been such a unique time to navigate as we all seek to find a new normal. No matter what your journey has held, we want you to know that you are not alone, and that amidst all the change and challenge that hope is within reach. 

As we seek to find strategies to rise above, we wanted to take a moment to refocus on a few simple practices that promise to enrich and empower your life in the days ahead.

For decades, experts in every walk of life have found that the common practices of resilient individuals are consistency on the fundamentalsThey show up day in and day out and stay committed to what is most important to strengthening their lives.

So, whether you want to make a few improvements in your health, business, relationships, or simply boost your mood and expand your joy during this unique season, exploring these 3 energizing practices is a great place to start!

#1 - Take an inventory of what rejuvenates you

According to Dr. Mark Hyman, “being fully...

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One Simple Step To Dramatically Boost Your Health and Happiness

How are you? How was your week? We hope you are well! 

This week, we wanted to share with you a very simple, but incredibly important skill to bring greater joy, hope, happiness, and purpose to your day and life. 

According to researchers, what is the source that generates the most power and energy to live well and be happy? If you guessed “healthy relationships” you’d be correct! 

In fact, according to medical scientists, the three relational sources which influence your physical health more than anything else are; Love, intimacy, and friendship. You mean it’s not our diet? It’s not our exercise? It’s not how we handle stress? But rather, it’s how connected we are that has demonstrated to have the greatest impact on our emotional, spiritual, and yes, even our physical health. The latest scientific research has uncovered when we are isolated or disconnected from important life-giving sources, such as close and...

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