Changing our behavior can be challenging. You've probably noticed that!
We at RISE have been obsessed over the past decade to learn everything we can about the science of behavior change. From all our work with the Daniel Plan and in the Corporate arena, it’s been a central focus. Why? We want to soak up the wisdom, and then impart those life-giving learnings with YOU!
Bottom line, when we find important keys to lasting change it’s a treasure to be able to share those…
...in fact, it’s one of our greatest joys!
So 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 on how to transform our lives one simple step at a time. It’s been transformative for us and we know it can be for you as well.
"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...
We hope you are enjoying these summer time days with the extra sunlit hours and sunsets galore.
We wanted to add some grace and inspiration to your week by sharing some reflections we’ve been focusing on this summer in our RISE Coaching.
We’ve been doing a deep dive on the theme of Rising With Courage and we’ve loved the learnings! One of our favorite quotes on the topic comes from Dr. Robert Biswas-Diener…
"To be clear, I think that living courageously is synonymous with living well. I believe that living out loud and not letting fear hold you back is the key to the fullest, most rewarding life possible."
The best news about courage is that it isn’t just for mighty warriors. It’s for YOU!
It’s for all of your dreams, your calling, your work, your health, your relationships and for all that is ahead on your journey.
And if you’re not feeling particularly courageous, we love the fact that courage can be...
Makes 1 serving.
For the bowl:
½ cup broccoli, chopped
½ cup quinoa, cooked
½ red onion, small
1/4 cup grated carrots
¼ cup green onion chopped
1 handful cilantro, chopped
2 tablespoons slivered almonds
For the sauce
1 1-inch piece ginger
Juice of 1 lime
2 cloves garlic, minced
1 tablespoon tamari
1 teaspoon sesame seeds
1 tablespoon rice vinegar
1 tablespoon sesame oil
1. In a large bowl toss cooked quinoa, broccoli, red onion, carrots, cilantro, green onions and slivered almonds together. Mix until combined.
2. In a small bowl combine dressing ingredients and whisk. (Garlic, ginger, lime, tamari, rice vinegar, sesame oil)
3. Pour dressing over quinoa and mix until combined. Sprinkle with sesame seeds.
Optional: Add favorite cooked protein, chicken, steak, salmon, tofu, or shrimp.
This recipe is a favorite of our Group Coaching Program at RISE from Chef Jenny, our nutritionist.
Imagine hearing a report on the evening news that a renowned research scientist had just created an “Exercise Pill” that could:
Would you be interested in a breakthrough product like that? I know I’d be interested. Would you be skeptical? We all would! The truth of the matter is, medical scientists and researchers have been trying for years to develop this miracle formula, but to no avail. (You knew this was coming didn’t you?) Unfortunately, the “exercise pill” doesn’t exist (at least not yet!) But what does exist is another breakthrough. A formula of another kind, one, which comes pretty darn close! It’s called the Burst Training-specifically 4321 Burst Training:
4 Minutes of High Energy Aerobic Training:...
Curious how to boost the nutrition in every meal while at the same time enjoying something truly delicious? Try these 4 Pro Tips for boosting the nutrition and the FLAVOR of your healthy meals this week from RISE nutritionist and healing foods expert, Jenny Ross! Chef Jenny has over 20 years of restaurant experience under her belt and we guarantee you will love these simple healthy hacks...
Add Fresh Herbs
Fresh herbs add an incredible boost of flavor while at the same time delivering extra health benefits with every bite!
Cilantro is great for circulation, basil is high in antioxidants and green onions are a great source of Vitamin K! All 3 are full of chlorophyll, reducing inflammation in the body. PLUS, they add that burst of flavor to any entrée dish.
Superfoods = Super YOU!
Superfoods make a simple garnish and can deliver functional nutrition for each meal. For example, hemp seeds add 14 grams of protein in just 1 tablespoon! But did you know...
With the warm weather of summer upon us and more salads on our menus, here are a few fun ideas from Chef Sally Cameron on how to build a better salad. Enjoy using her ideas to up your salad game while delighting your palate and banish boring salads not just in summer but all year long!
And for a complete look at her delicious recipes, make sure to check out all the yummy goodness at A Food Centric Life!
Try Different Greens
With so many options now at the market, do you grab the same old thing each time? Red lettuce is my favorite, but peppery arugula, baby kale, tender butterhead lettuces (Bibb, Boston), curly Frisee, escarole, elegant endive, sturdy Romaine, watercress, a classic crisp wedge of iceberg, and baby green spinach make for wonderful salads. Add thinly sliced red cabbage or radicchio for color. Mix up your greens!
Add Some Crunchies
Crunchy things give salads texture and are a way to add flavor, protein, fat, and color. Sprinkle on hemp hearts,...
This week we thought it would be fun and timely to focus one of our favorite strategies to transform your health! It’s our favorite as it’s delightfully simple and it works!
Bottom line, if you want to get healthy, your top priority should be to dive into a community of like-minded individuals to watch your health soar!
According to Dr. Mark Hyman, “You are more likely to be overweight if your friend’s, friend’s friend is overweight than if your parents are overweight. Your social networks may matter more than your genetic networks. If your friends have healthy habits you are more likely to as well. So, get healthy friends!”
Community: The Best Medicine for Change
Research shows that community is definitely the best medicine to foster long-term change and improve health.
Group models of intensive lifestyle change like the one modeled by Dr. Dean Ornish for heart disease and prostate cancer, are more effective and save more lives than using...
8 ounces organic kale shredded
1/2 cup cilantro chopped
2 cara cara or navel oranges 1 juiced for dressing and 1 peeled and diced for salad
1/4 teaspoon sea salt
1/2 teaspoon ground pepper
1 teaspoon organic honey
1 tablespoon toasted sesame oil
1/8 cup golden raisins
2 tablespoons toasted sesame seeds
2 tablespoons raw pecans roughly chopped
3 cups chicken grilled or baked free-range, hormone-free, antibiotic-free, chopped
Recipe provided by Tana Amen - https://tanaamen.com/recipes/sesame-citrus-kale-salad-with-chicken/ please visit her website for more delicious recipes.