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How Social Networks Can Transform Your Health

If you want to get healthy, you may not need to go to a doctor. You might instead, dive into a community of like-minded individuals and watch your health soar! The power of community to create health is far greater than any physician, clinic or hospital.

According to Dr. Mark Hyman, “You are more likely to be overweight if your friend’s, friend’s friend is overweight than if your parents are overweight. Your social networks may matter more than your genetic networks. If your friends have healthy habits you are more likely to as well.  So, get healthy friends!”

Community: The Best Medicine for Change

Group models of intensive lifestyle change like the one modeled by Dr. Dean Ornish for heart disease and prostate cancer, are more effective and will save more lives and more money than using medication and surgery for diseases caused by lifestyle and environmental factors.

In our personal experience with The Daniel Plan, a roadmap for physical and spiritual...

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4 Easy Tips to Eat Healthy on a Budget

As we head into a new week, we thought we’d dive into a few practical ways to eat healthy without putting a dent in your wallet!

Imagine the scenario: you open a fully stocked fridge brimming with 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. Eating healthy doesn’t necessarily require expensive ingredients or going 100% organic and 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 for eating healthy on a budget.  

#1 Keep Your Kitchen Stocked

It makes cooking so much easier if you to stock up on canned and dry goods, like tomato puree, tuna, chickpeas, kidney beans, rice, lentils, sweet...

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5 Keys to Curb Your Cravings

detox health wellness Jul 27, 2020

It’s natural for your cravings to increase and for you to look to food for extra comfort during times of high stress. 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. 

If we are honest, for most of us these last few months have felt like being an eagle locked in a cage and we just can’t fly.

To help us break free, let’s take a moment to look at some key research from Dr. Mark Hyman on the science of food addiction and 5 keys that make a huge impact on curbing your cravings…

The Science of Sugar Addiction

 Dr. David Ludwig and his colleagues at Harvard proved that foods with more sugar— trigger a special region in the brain called the nucleus accumbens. This is your brain’s pleasure center that, when activated, makes you feel good and drives you to seek out more of that feeling. 

That addiction triggers a vicious cycle of...

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Getting Your Joy Back

This week we thought it would be fun and timely to focus on simple strategy to get your joy back!! And for heaven’s sake, we could all use a bit more fun and joy in this season!

Looking back to the 1960’s, American singer and songwriter Chubby Checker’s number one selling song created a dance craze across the nation prompting millions to get up out of their seats and “do the twist”! If you have ever heard the song, chances are it put a smile on your face, a tap in your toes and got you dancing too. Hmmm? What if we thought of exercise in the same light? 

Most of us have been taught by health professionals to think of exercise as a discipline or something “we should do”, but rarely do we think of exercise as a joy or something “we want to do”. Here’s a “twist”, the song and message are changing. According to the U.S. Surgeon General, "Exercise is the new medicine. It will make you...

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Broccoli Sausage Frittata

Broccoli Sausage Frittata

Who else likes quick easy recipe for breakfast?

With a few veggies and precooked chicken sausage, this is a perfect breakfast for the weekend or meal prep. Check out the full recipe by Dr Mark Hyman here.


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4 Simple Steps to Renew and Recharge

This week we want to take a fresh look at what it really takes to make wellness simple, and to explore a few key tools that promise to renew and recharge your life!

With all the unexpected and unexpected challenges that this season has held, there couldn’t be a better time to reflect on areas that truly nourish your life 

If you’ve been looking for a way to kick start your health and to  find simple strategies that actually work, then you’ve come to the right place!


For centuries, societies across the globe have engaged in sacred practices that elevate one’s faith, hope and a greater sense of purpose in life- all which have been scientifically shown to increase one’s happiness.

Starting each morning with acts such as praying, meditating, journaling or reading a sacred scripture creates a “Sacred Moment”, that can dramatically impact your heart and set the stage for the day.



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Creating a Sacred Pause

faith grace health wellness Jul 06, 2020

We all want to slow down and be more aware of God’s presence in our lives, but our days often get full and our focus can get diverted. We have loved the book Get Your Life Back by John Eldredge where he highlights a few wonderfully simple practices, or what John calls “graces”- to begin to recover your soul, and to have a concrete way to disentangle from the hardships of the world.

These “graces” include…

  • Learning to insert a One Minute Pause into your day.

  • Practicing “benevolent detachment” and truly letting it all go.

  • Offering kindness toward yourself in the choices you make.

  • Drinking in the simple beauty available to you every day.

  • Taking simple steps to unplug from technology overload. 

As you move forward into your week, we encourage you to explore trying the one minute pause occasionally throughout your day. 

You’ll be surprised what a minute can do for your soul! Honestly,...

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Monday Motivation - Fuel Your Potential

No matter how hard we try, most of us couldn’t  simply head out the door and run 26.2 miles. If we want to run a marathon, we’re going to have to train for it. Effort alone just won’t cut it. 

But what if you woke up each morning and trained to run a marathon by following an exercise program, a running schedule, and a recovery schedule? Almost anyone will have the ability to successfully complete a marathon. That’s the difference between training and trying.

The key is to train for what you want! Training requires action and a shift in mindset.It involves taking small intentional steps that in the end add up to remarkable results!

This week as you look for practical ways to fuel your potential, ask yourself what area of your life would you most like to change and have you been training or just trying in that area?” 

Don’t beat yourself up if you’ve been just “trying” and not formally “training”....

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Quinoa Greek Salad

health organic salad wellness Jun 25, 2020

This is a quick and easy recipe that doesn’t take too long to prep or make. Quinoa is an excellent source of protein, and it makes a great replacement for rice. 


  • 3 cups cooked quinoa
  • 1 yellow bell pepper, diced
  • 1 cup baby tomatoes, halved
  • 1 cup diced cucumber
  • 1/2 cup kalamata olives, sliced
  • 1/2 cup finely minced red onion
  • 1 cup chopped roasted red peppers
  • 1 avocado diced
  • Salt and Pepper to taste
  • Protein of choice (chicken, steak, shrimp tuna)

Optional Add in :

Radishes, Arugula, Peppercinis, Broccoli

Dressing (Yields 1/2 cup)


¼ cup extra-virgin olive oil
2 tablespoon red wine vinegar
1 lemon, juiced
2 cloves garlic, minced
1 teaspoon dried oregano
½ teaspoon dried basil
Salt and pepper to taste


Add all the ingredients to a container with a lid. Cover and shake until combined. Add salt and pepper as needed. Store in fridge up to 5 days.

Equally divide the quinoa, yellow bell pepper,...

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Monday Motivation - Tiny Changes

health motivation wellness Jun 22, 2020

Changing our behavior can be challenging. You've probably noticed that!

We at RISE have been obsessed over the past several years to learn everything we can about the science of behavior change. We want it for our lives, and it’s our great joy and privilege to be able to share the learnings with YOU!

This week we wanted to feature an excerpt from the bestselling book Atomic Habits by James Clear – as it is one of the best written texts of how to transform our lives one simple step at a time…

"We all want to become better people — stronger and healthier, more creative and more skilled, a better friend or family member.

But even if we get really inspired and start doing things better, it's tough to actually stick to new behaviors. It's more likely that this time next year you'll be doing the same thing than performing a new habit with ease.

Why is that? And is there anything you can do to make change easier?

What you do now is a mirror image of the type of...

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