For the crust
1 cup raw chopped walnuts
1/2 cup raw almonds
1/2 cup gluten-free quick cook oats
6 soft pitted dates
2 tbsp coconut flakes
2 tbsp maple syrup or agave syrup
2 tbsp melted coconut oil.
Mixed fruit, strawberries, raspberries, blueberries
Process until you get a nice, sticky crumb and push into a pie plate. Allow to freeze for about an hour or until firm. Top with your favorite coconut yogurt and freeze again for an hour. Finish with your mix of freshly washed fruit and start calling every one of your favorite sweet tarts to have a bite.
If you’d looking for some fun new recipes check out Mareya’s new book, Eat Like You Give a Fork: The Real Dish on Eating to Thrive.
We pray you are learning to RISE in all areas of your life!
This week, we have the incredible honor and opportunity to learn from a dear friend, amazing pastor, husband, father of six (yes six) boys and author of the incredible newly released book “Dirt Grenades: And other Explosive Parenting Moments”, Kent Kraning!
Here’s a beautiful excerpt from his new book, we hope you enjoy:
“In the 1980s, my parents were asked to produce a video series on parenting called “Roots to Grow, Wings to Fly.” I still have the tapes packaged in vinyl on a shelf somewhere. When these were produced, my brother and I each received a copy. Now, mind you, we were not involved in the production nor were we even consulted, but my parents had “arrived” on VHS and we were excited to celebrate their premier.
Sometime after we had received our copy, my wife Robin and I decided to unwrap the gift. We inserted the tape, pressed play and waited in...
1 1/2 cups raw almond butter (roughly 1 jar)
1/2 cup raw honey or agave
1 tsp cinnamon
1/2 tsp sea salt
Coconut to coat
1. Process all ingredients, save coconut, in a food processor with the blade attachment in place/ alternatively process by hand mixing in a bowl.
2. Section into 1 tbsp bites and roll in coconut.
3. Refrigerate and enjoy!
This recipe is a favorite of our Group Coaching Program at RISE from Chef Jenny, our nutritionist.
We all know that we need to exercise, but did you know you can also improve your health – and your waistline – just by adding a little more movement to your day? Americans sit for an average of 13 hours a day, and experts say sitting for more than eight hours a day is so bad for you, it can even negate the positive effects of regular exercise!
Take steps to combat that. Literally. Experts recommend we take an average of 10,000 steps per day to maintain good health. Unfortunately, the average American takes only 1,000 to 3,000 per day, a difference that contributes to heart disease, obesity and diabetes.
So, step it up! These tips will help you get moving:
Take the stairs. Whether you skip up one flight or trek up eight, taking the stairs instead of the elevator you will help you burn calories, increase your energy and help clear out the cobwebs. And by using your own power to move between floors, taking the stairs is also an easy way to go green!
Give up Your...
2 tablespoons raw coconut oil
2 garlic cloves, minced
1 medium red onion, finely diced
1 teaspoon chili powder
1½ to 2 pounds raw chicken sausage, chopped into ½-inch chunks and casings removed (for a vegan swap, try Beyond Meat sausage)
1 cup uncooked spelt
2 cups low-sodium chicken broth
1 medium bell pepper, thinly sliced
2 cups sliced, stemmed cremini mushrooms
Two 14.5-ounce cans diced tomatoes, with their juices
2 teaspoons dried oregano
With Spring upon us, it’s the perfect time to freshen up your kitchen and get your fridge staged for some mouthwatering seasonal recipes!
Check out some great tips to keep things fresh and organized in your fridge from our dear friend Chef Mareya Ibrahim…
“Does this sound like you-
You take stock of your fridge and find foods that expired a year ago lurking around!
Or, you have a fridge that’s the home to a few sad ketchup packets and leftover Chinese cartons?
Just like a closet, refrigerators can be very overwhelming! Let’s dive into some simple ideas of how to keep it organized, your family healthier, and YOU sane!
There’s nothing more disheartening than reaching into the fridge to find the $7 organic berries are covered in moldy sweaters and the spinach has wilted and discharged green slime all over the floor of the crisper. Here’s how to avoid this crime scene.
We thought it would be encouraging to check-in with one of our amazing RISE Expert Faculty… the one Dr. Mark Hyman! We thought we’d glean a few of his favorite ways to strengthen and fortify our health for the journey ahead.
“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 stocked without going out.
2. Cut out...
1 cup almond butter or sunflower butter
1 cup almond flour or gluten free oat flour
1/3 cup raw agave nectar, coconut nectar or 4 drops stevia
2 tbsp raw cacao (optional)
1 tsp cinnamon
1/2 tsp sea salt
1) Process these ingredients in the food processor with an s blade in place until a dough ball forms or
2) Process in a bowl with a spatula until well combined into a dough ball
Both options work in minutes!
Then scoop 2 tbsp per snack and roll in your personal selection of the following:
coconut flakes (chopped)
chopped raw pumpkin seed
Now you have an amazing Superfood Snack to enjoy all week- enjoy 1-2 per serving. These do not need to be refrigerated but you may prefer them cold.
This recipe is a favorite of our Group Coaching Program at RISE! by our nutritionist Chef Jenny.
Exercise can obviously benefit your physical fitness. But did you know that finding movement you enjoy can improve your spiritual, relational and emotional fitness, too?
Studies show that movement has clear mental health benefits that affect everything from your productivity and relationships at work to your home life and the way you relate to your kids. Here are some ways weaving in more movement can improve your health, relationships and so much more...
You’ll Feel Better About Yourself. Research has shown that along with boosting metabolism, exercise boosts confidence! Improved self-esteem is something others notice. In study after study, scientists have found a significant connection between how we perceive ourselves and the strength and health of our relationships with others.
You’ll Have More Energy. Science hasn’t figured out a way to make more time in the day (sorry), but it has figured out that the more energetic you are, the better use...