Salads can be fun and easy to make! They can also be full of flavor that you might just find yourself craving for them. Don’t think of it as “diet” food. Instead see them as exciting and interesting meals that can pack flavor and texture. If your salad looks the same and boring on your plate, well then you need to try these strategies by health expert JJ Virgin.
Strategy 1: Add Some Crunch or Chew
For fun salad recipes, the crunchy stuff is often the best part. It adds texture and makes the dish more interesting and enjoyable. Most of the time this is achieved with croutons, but you don’t need any high food intolerance (Hi-Fi) foods to get the crunch you’re looking for.
Instead, try:
• Chopped fresh veggies like onions, cucumbers, carrots, etc.
• Slivered almonds
• Raw walnuts
• Beans and legumes (roasted or air-fried until crisp)
• Gluten-free black bean chip
Strategy 2: Include Low-Sugar Impact Fruit
Don’t forget, you can...
1. Preheat the oven to 350°F. Place the walnuts on a baking sheet and toast for 3 minutes, remove from the oven. Set aside to cool.
2. Add the shallots and chili to a bowl together with the fish sauce and red wine vinegar to pickle while preparing the rest.
3. Section the citrus by slicing off the ends, removing the peel, then using a sharp knife to cut clean sections out between the membranes.
4. Transfer all the citrus segments into the bowl with the shallots and chili. Squeeze the citrus mixture, using your hands, to release some of the juices.
5. Toss the...
One of our faculty, Dr. Daniel Amen, has a favorite acronym that he likes to share with us. It is HALT which stands for:
• Don’t get too HUNGRY.
• Don’t get too ANGRY.
• Don’t get too LONELY.
• Don’t get too TIRED
According to Dr. Amen, HALT is an acronym that is commonly used in addiction treatment programs, but it is also particularly helpful for overeaters who have trouble coping with daily stress. HALT has proven to be a very effective way to keep people on track when they are trying to change their eating habits. Dr. Amen shares with us some strategies that apply this technique.
Going too long without food lowers your blood sugar levels, which can lead to a variety of emotional issues, including feelings of stress, anxiety, and irritability. These may be the very emotions that trigger your overeating.
Low blood sugar levels are also associated with lower overall brain activity, which is linked to an...
Healthy eating starts in the kitchen so learning food prepping skills can go a long way in building up a healthy lifestyle. Here are some brilliant ideas from our very own nutritionist Chef Jenny Ross.
Batch Prep
Preparing in advance means you’ll be making larger batches of healthy proteins, grains, vegetables and salads than you may have done in the past. You’ll need a great storage option for larger batches of things like quinoa, rice and veggie mix ups. Nutritionist and chef Jenny Ross recommends storing your batches in glass containers with locking lids as a clean option that is easily reusable. Finding stacking containers that can nest for easy storage when not in use will save you space in the kitchen as well.
Veggie Noodles make a great simple base for lunch entrees on the run. Create fresh noodles from carrots, zucchini, cucumber or yellow squash. Top that base with a great plant based protein like avocado, mushrooms or tofu and then add your favorite...
Check out other recipes by Chef Jenny Ross here!
What does your morning routine look like? Do you go through it in a rush so you can head out the door to avoid traffic? Or maybe the first thing you do is look at your phone and check for messages and scroll through social media. Whatever your morning looks like, it’s important to start it with the right frame of mind. A good morning routine can help set the tone for the day so you can better control your schedule instead of your schedule controlling you. When you start your morning right, it can help you stay focused on what’s important not just for work, but for yourself and the people you care for. Here are some tips from Verywell Mind on how to do that.
Don't hit snooze! It can be so hard, especially in the beginning, to not go back to old ways and hit that snooze button so you can lay in bed just a little longer. A good morning routine allows you enough time to actually enjoy—and benefit from—your routine!
The amount of time can...
At RISE, we recommend doing a detox at least twice a year. It helps reset the body and releases toxins that cause inflammation. Health expert JJ Virgin wrote that many people start a weight loss plan without addressing their body's toxic burden. But here's the thing: Toxins are stored in fat. When you lose weight, you release those toxins, which can lead to toxic overload. She also said it’s important to minimize that toxic burden so you can lose weight successfully. Here she shares 5 things that you need to detox correctly.
Your liver converts toxins into water-soluble substances, which your body can then excrete. Here's the take-home: Without amino acids like glycine, taurine, and glutamine, your liver cannot do this. As a result, your body may actually become more toxic.
Many detox plans, which are little more than sugar water with a few added nutrients, miss this critical point. When you don’t get sufficient protein, your body...
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