Ingredients:

Salad

• 3 small golden beets
• 3 small red beets
• 1 fennel bulb, thinly sliced
• ⅓ cup sugar snap peas, strings removed and thinly sliced
• 2 Persian cucumbers, diced into bite-sized chunks
• 2 spring onions, green and white part, thinly sliced
• ⅓ cup fresh mint leaves
• ⅓ cup fresh dill sprigs
• 3 ounces baby arugula
• 3 ounces gem lettuce, or any other preferred lettuce
• 4 ounces sheep’s milk feta cheese, crumbled

“Breadcrumbs”

• 1 tablespoon avocado oil or ghee
• 2 large garlic cloves, peeled and microplaned
• 2 tablespoons almond flour
• 1 tablespoon flax meal
• ½ teaspoon onion powder
• ½ teaspoon Himalayan salt
• 2 tablespoons lemon zest

Dressing

• 1 garlic clove, peeled and microplaned
• 1 tablespoon Dijon mustard
• ¼ teaspoon Himalayan salt
• ¼ teaspoon freshly ground black pepper
• 3 tablespoons lemon juice
• ¼ cup extra virgin olive oil

Method

1. Bring a pot of water to a boil and cook the beets until tender when pricked with a fork, about 15 minutes. Drain the beets...

You’ve probably heard the word “resilience” pop up more often recently—and for good reason. With so much uncertainty and change in the world around us during the past couple of years, many people—young and old— have been struggling with high-stress levels.

So, what is it that makes some people seem relatively calm and collected when faced with adversity, while others become completely overwhelmed?

It’s the degree of emotional and psychological resilience they have.

We checked in with Tana Amen, whose newest book The Relentless Courage of a Scared Child is filled with insights on how to cultivate resilience. Here are a few highlights…

“When serious stressors, crises, and trauma occur, resilient people can recover more quickly and adapt to the changing circumstances more easily. This doesn’t mean they don’t experience emotional pain and distress about bad situations, but rather they employ helpful thought patterns and behaviors that support them as they go through difficult times.

INGREDIENTS: 

• 1 Cup uncooked buckwheat, rinsed 
• 2 Cups homemade almond milk
• 1 Teaspoon ground cinnamon 
• 4 Dates, pitted and finely chopped 

TOPPINGS: 

• 2 Tablespoons unsweetened shredded coconut 
• 2 Tablespoons dried currants 
• 2 Tablespoons walnuts, crushed
• Ground Cinnamon

DIRECTIONS:

1. In a medium saucepan, combine the buckwheat and 2 cups water and cook until tender, about 30 minutes.
2. In a large saucepan, bring the milk to a boil. Reduce the heat to medium-low and add the cooked buckwheat, cinnamon, and dates. Cook for 10-15 minutes, until the milk has somewhat reduced and the mixture has thickened.
3. For each serving, scoop 1/2 cup of the steeped buckwheat into a bowl and pour 1/4 cup of the milk over it. Top with a spoonful of shredded coconut, some currants and walnuts, and a pinch of cinnamon.  

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. He said, "Research has shown that daily support from those closest to us is a key factor in cultivating a positive outlook."

We’ve all experienced such a prolonged season of increased isolation over the past two years, so it’s a very inviting invitation to focus outward and deepen the relationships in our lives. 

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 ...

1 cup of mango chunks

1 sliced banana

3 pcs strawberries

1/2 cup of coconut milk

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 as well as optimizing your ratio of slow burning carbs to healthy protein and fat is key to keeping your energy peaked! 

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 evitable 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 butter
A medium apple has about 25 grams of carbohydrates and four grams of fiber. The latter stabilizes the effect of all those carbs on blood glucose levels, which means digestion happens at a steady rate. And combining that with a little protein and fat from the nut butter w...

If you want dinner in minutes, here's an easy dish to serve. In her blog, Chef Sally Cameron tells us that scallops cook quickly and can be served with many different sauces for a variety of flavor options. With a simple technique and the right pan, seared scallops are ready in minutes. And for this dish you can opt out of the wine and choose a light broth or just plain water. Check out the recipe here!

We are all looking for ways to optimize our health and this week we thought we’d focus on a simple way to elevate our health with very little effort.

Intermittent Fasting has become a key part of all of our programs at RISE. We have found it to be an amazing tool to supercharge your health and metabolism.

Check out some key benefits of IF from leading Functional Medicine Expert Dr. Will Cole.

“If you haven’t tried fasting before, you don’t have to worry about being hungry and you can ease into a fasting practice and find what works for you. Here are the top reasons why you should try intermittent fasting if you need a simple way to boost your health...

1. Intermittent fasting keeps snacking at bay 

Snacking can easily throw us off track with reaching our wellness goals. Unless you plan out your snacks well, there is the chance you’ll give in to temptation when presented with an unhealthy option. Especially once the dreaded hanger strikes and all you want is sugar and carbs. 

If...

Hi my name is Sean….
and I am a recovering Health & Wellness Professional!

Let me explain.

For years I have been teaching individuals how to improve their personal fitness, health and wellbeing and all the while I was suffering from a sickness I really didn’t know I had.

Exhausted, on my knees….I was done.
Have you ever been there?

You see, over the last 30 years as a health & fitness author and coach I’ve spent the majority of my professional career training others to strengthen and improve their physical fitness, health and lives.

It was on this day it hit me, I saw aspects of my own life, beginning to unravel.

I was suffering from a condition I really didn’t know I had.

I had been reading a book titled “Margin”-Restoring Emotional, Physical, Financial and Time Reserves to Overloaded Lives written by Richard Swenson MD. As I was perusing the pages I kept finding nuggets of information I thought would be helpful for many of my clients who were struggling with balancing thei...