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 thought it would be encouraging to check-in with one of our RISE Expert Faculty, Dr. Mark Hyman and glean a few of his favorite ways to strengthen and fortify our health for the journey ahead.

 “We have to protect ourselves, our families, and communities. Above all, we have to stay healthy. Here are a few things I've been focusing on over the last few weeks to support my immunity:

1. A whole-foods, nutrient-dense diet.

Our immune system relies on nutrient-dense whole foods to function well. Vegetables are the foundation of a nourishing diet, and they provide so many immune-supporting nutrients like vitamin C (red bell peppers, broccoli, and spinach) and carotenoids (carrots, sweet potatoes, and kale). Aim for two servings of fruits and eight or more servings of vegetables a day! (A serving is half a cup.)

Berries, pasture-raised meats, and nuts and seeds are also nutritional powerhouses that will hold up great in the freezer, so you can stay...

As the weather starts to warm up, it is a great time to try an açaí smoothie bowl as a delicious breakfast option! These intense berries not only taste good but are rich in antioxidants. A few studies have shown that açaí fruit pulp is even richer in antioxidants than cranberries, raspberries, blackberries, strawberries, or blueberries. The açaí berry can be described as an inch-long, reddish-purple fruit. It comes from the acai palm tree, which is native to Central and South America.

Açaí Smoothie Bowl Ingredients

• 1 packet açaí, frozen
• ½ cup mixed frozen berries
• ½ banana 
• ¼ teaspoon vanilla extract
• ½ cup water or coconut water
• A few drops of liquid stevia (optional)
• Handful ice (optional)

Directions

1.  Add the açaí, mixed berries, banana, stevia, vanilla extract and water to a blender and start to blend. Add more liquid till desired consistency.

2. Add ice to...

Ingredients

1 pound ground turkey

1 onion chopped

6 cloves garlic minced

2 tablespoons olive oil

2 bell peppers, any color seeded and finely chopped

1/2  teaspoon chili powder

½ teaspoon paprika

1 teaspoons ground cumin

1 ½  teaspoon garlic powder

½ teaspoon of turmeric

Sea salt and pepper

1 28 oz can diced tomatoes or Fire roasted diced tomato

1 28 oz can of tomato sauce

1 28 oz can black beans or kidney beans (optional)

1 cup chopped zucchini

Toppings:

Diced onion

Avocado

Directions: 

1. In a large saucepan, heat olive oil. Cook turkey and onion over medium-high heat, stirring often to break up meat, 5-10 minutes.

2. Add rest of ingredients to the crock pot. Add the meat and stir.

3. Add zucchini 30 minutes before end of cooking time. Cook on low for 8 hours or high for 4 hours.

4. Serve with diced onion and avocado.