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.

https://drhyman.com/search/Broccoli+sausage+frittata

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!

R - RENEW YOUR SPIRIT

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.

I - IGNITE YOUR MIND

Romans...

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,...

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”....

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. 

Ingredients

• 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)

Ingredients

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

 Directions

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,...

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...

Avocado and chocolate? Yes! This is a nut-free preparation that yields a delicious pudding every time. This recipe is rich and creamy, with a nice soft chocolate flavor, and may be adapted by adding more cacao or nut milk to suit your own needs.

Ingredients

4 Haas avocados

1 cup coconut water

1/2 cup raw honey

1 cup raw cacao

1 teaspoon cinnamon

1 teaspoon sea salt

Directions

1. Begin by slicing the avocados length-wise and removing pit. Then scoop out flesh from skins.

2. Combine all ingredients in a blender, loading the liquids first, and blend on high for 30-45 seconds. Scrape out pudding and refrigerate. This recipe keeps for up to 4 days in the refrigerator and is best served chilled.

Makes 3-4 cups, depending on avocado size.

We are all looking for ways to optimize our health. But with our busy lives, the last thing we want to have to do is add another thing to our to-do list and keep track of. 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 our RISE 10-Day Jumpstart as well as our RISE Coaching Programs. 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...

How are you? How are you feeling? 

No question, it’s been a challenging few weeks for all of us and most likely under the weight of this situation you’ve felt its impact in some area of your life-body, mind, heart and spirit. We wanted to share with you some simple strategies over the coming weeks to help you gain strength to overcome obstacles you may be facing. We have discovered one of the best ways to help you do that is to boost your emotion through “motion”.  

According to fitness researcher, Michael Bracko of the American College of Sports Medicine (ACSM), the psychological aspect of exercise has been overlooked for some time now. Bracko states, “The psychological benefits of exercise are as important, if not more so, than the physical benefits. The physical needs and outcomes of exercise, whether it’s to lose weight, tone muscle, or address obesity dominates what we hear about, but lots of people who exercise...

Like most of you, we are brokenhearted by the recent events in our nation. As we take a collective pause as a country of how we can best move forward to bring healing, we are reminded that the healing needs to start with us…
 
…to come back to our own lives and make sure that peace and harmony are reigning there. 
 
It’s our prayer that we can fully embrace our true call to love – with a love that never fails…
 
“A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.” - John 13:34-35

As we seek to love as God designed us to, we wanted to share a segment of a prayer for healing and hope from Pastor Rick Warren…

“Father, 

We know that this is not the world that you planned. This is not the world that you want it to be.

We have lived self-centered...