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Getting your Life Back

We thought it would be a perfect way to start our week by looking at a few practical ways to find peace when chaos is running high and how to cultivate hope (even now!)

Science has proven time and time again that stress is the biggest strain on our ability to cope with the challenges and changes we face. Panic can often bring with it uncontrollable fear and anxiety which narrows our thinking, and makes us an island of one at a time when we need each other more than ever.

Our takeaway today is to focus on the things we can control instead of the main circumstances outside of our ability to change. It’s a perfect time to slow down and be more aware of God’s presence in our lives, even when our focus is being diverted away.

When it comes down to key insights of how to soak in more of God’s presence, we have loved the insights from John Eldredge in his book, “Get Your Life Back”. He highlights a few wonderfully simple practices, or what John calls...

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Micro-Moments of Happiness to Ward Off Depression

Happy Monday!

We wanted to kick-off the week with some goodness from our dear friend Dr. Daniel Amen. In his newest book, You, Happier: The 7 Neuroscience Secrets of Feeling Good Based on Your Brain Type he reveals how to improve your overall brain health to consistently enhance your mood and elevate your happiness. We love this excerpt on creating more micro-moments of happiness…

“The big “H”— happiness—doesn’t require major life-changing events, accomplishments, or milestones. Start finding joy in the smallest things you can: hearing a bird sing outside your window, feeling the warmth of the sun on your face when you step outside, petting your dog or cat, taking that first sip of your favorite brain healthy smoothie, or cracking open a new book.

I call these micro-moments of happiness.

Most of us gloss over these little things, searching instead for the big experiences. I want you to savor these precious times because, when your brain...

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The Brain Doc's Birthday Cake by Tana Amen

The Brain Doc's Birthday Cake
  • 1/2 cup almonds - sliced
  • 3 eggs (whites & yolks separated)
  • 1/2 cup coconut milk - unsweetened
  • 2 tablespoons honey
  • 1 tablespoon vanilla extract
  • 1 tablespoon almond extract
  • 2 1/2 cups almond flour
  • 1/2 teaspoon salt
  • 2 teaspoons baking powder
  • 1/4 cup coconut oil (melted)
  • a few drops Stevia - liquid toffee or vanilla flavor
  • 2 13.5 oz cans coconut milk - unsweetened full fat (refrigerate overnight - you will use about 1 cup of the cream top for the recipe)
  • 1 almond cake (see recipe above)
  • 1 teaspoon vanilla extract or vanilla beans
  • 1/8 teaspoon salt
  • a few drops Stevia - vanilla flavor
  • 1 cup strawberries (sliced)
  • 1/2 cup blueberries
  • 1/4 cup water
  • a few drops Stevia - berry...
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Dairy-Free Creamy Butternut Squash Soup

Dr. Mark Hyman shared this warm and comforting soup by his friend  Amie Valpone of The Healthy Apple. It’s nourishing, delicious, and creamy without any dairy.

Ready in: 1 hour

Serves: 2- 4


1 large butternut squash, sliced in half lengthwise and seeds discarded

1 tablespoon extra-virgin olive oil

Sea salt and freshly ground pepper, to taste

2 ¾ cups unsweetened almond milk (or any other dairy-free milk alternative), plus more if needed

Large pinch of ground cinnamon


Step 1: Preheat the oven to 400°F. Prepare a large rimmed baking sheet with parchment paper.

Step 2: Place the butternut squash onto the prepared baking sheet facing up. Drizzle with the oil and sprinkle with salt and pepper.

Step 3: Roast in the oven for 50 minutes or until the squash is tender. Set the squash aside to cool for 5-10 minutes.

Step 4: Then, use a large spoon to scoop out the squash flesh and place it into a food processor. Add the almond milk, sea salt and...

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Dr. Leaf’s 3 Ways to Boost Your Mental Energy

 We thought it would be a great way to start the week by featuring a few insights from Dr. Caroline Leaf on boosting your mental energy when you need it most! Dr. Leaf is a brilliant cognitive neuroscientist and found her 3 top tips super practical and easy to integrate, especially when stress is high and your energy is running low. Here’s a little background...

“Why do we get tired? Our nonconscious mind never stops. It’s always trying to make us aware of issues that are damaging our resilience and causing neurophysiological disruptions in our brain and body. However, the conscious mind and brain do get tired because they work on energy, like our phones. This is kind of like when we have a whole lot of apps open, the brightness is on full and we are constantly using our phone—very soon the battery will die. And, like you need to recharge your phone, you also need to recharge your brain and conscious mind. 

It’s best we do this in a regular...

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Dr. Mark Hyman’s Tips for Better Health

We thought it would be encouraging to check-in with our RISE Expert Faculty, Dr. Mark Hyman and glean a few of his favorite ways to strengthen and fortify your health for the journey ahead. Here are a few recommendations he prioritizes to support your immunity and energize your life…

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 stocked without going out.

2. Cut out sugars and refined starches.
There has never been a better time for a sugar and junk food detox....

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Raw Shaved Brussels Salad w/ Maple Balsamic Dressing

Brussels sprouts are a rich source of iron and important strength building minerals and they are the base of this non-traditional salad that can double as a great vegetable side dish. This dish can also be made in advance, so it helps to reduce any stress around entertaining or joining in to that next potluck style celebration. The additional ingredients in this salad help to boost the protein power of this salad to 14 grams per serving!
by Chef Jenny Ross
Dressing Ingredients
2/3 cup olive oil
1/8 cup balsamic vinegar
2 Tbsp maple syrup
1 1/2 Tbsp Dijon mustard
Salad Ingredients
4 cups shaved brussels sprouts
1 cup shallots, cut thin into rings
1 cup pomegranate seeds
1/2 cup raw pumpkin seeds
1. First prepare the dressing recipe by blending in the Mason Jar Ready Personal Blender II. Blend right into the mason jar, lid and store until ready to use....
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Easy Tips to Eat on a Budget

At RISE we focus on keeping wellness simple, and when it comes to food we know it’s essential to have a few strategies that work for your taste buds and your budget.

So imagine this scenario: you open a fully stocked fridge brimming with delicious and 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 having a few tips in mind. Eating healthy doesn’t necessarily require expensive ingredients and your 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...

#1 Keep Your Kitchen Stocked
It makes cooking so much easier if you stock up on canned and dry goods, like tomato puree, tuna, chickpeas, kidney beans, rice,...

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Twelve Tips to Curb Your Cravings

Looking for some solid strategies and top tips to curb your cravings? Well know you are not alone in this quest as 90% of people report experiencing food cravings for sweet, salty and fatty foods!

And unsatisfied cravings are a main reason sticking to a healthy lifestyle can get derailed. We love Chef Sally Cameron’s top 12 tips as she provides a great combination of food solutions and practical lifestyle changes you can integrate today!

12 Tips on How to Conquer Your Food Cravings

1. Drink Water

What seems like a craving could be dehydration. Check your water intake for the day and drink water before you eat food. Aim for half your body weight a day in ounces of water. And if you’ve sweated a lot, be sure to include electrolytes in your water to replenish critical minerals.

2. Move

When cravings hit, get outside for a walk and get some fresh air. If the weather is bad, do laps in your house, turn on music and dance, turn on a fitness video, do jumping jacks or pushups....

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Hearty and Delicious Vegetable Lentil Soup

Try this incredibly tasty and hearty lentil soup full of delicious plant-based protein from Chef Sally Cameron. Choose between Instant Pot or Stovetop as your preferred cooking method and garnish with your heart’s content - yum! And for more incredible recipes check out all the goodness from Chef Sally at A Foodcentric Life. 

Click here to view the recipe. 

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