Download our Wellness Renewal Guide and Start Your Free Membership!

Dr. Hyman's Tips to Get More Veggies in Your Diet

In Michael Pollan’s great little book, Food Rules, he lays out a diet paradigm that any Functional Medicine practitioner or wellness coach would heartily endorse…

Eat food. 
Mostly plants.
Not too much.

With these six words, he encapsulates so much of what we know about the benefits of eating a healthy diet. Today we want to focus on the middle two words, “mostly plants”, and share some incredible insights on the topic by our dear friend and colleague Dr. Mark Hyman.

“We all know that veggies are good for us, and most of us know we ought to eat more of them than we do. Vegetables are the ultimate low-calorie, high-nutrient foods. They are filled with antioxidants, minerals, and vitamins that we need to optimize our health. Moreover, they provide a myriad of health benefits like:

  • Improving gut health. Veggies are a great source of dietary fiber, which helps food pass through your gut easier and may also improve the body’s...
Continue Reading...

Massaged Kale Salad by Dr. Hyman

INGREDIENTS

  • 1 bunch of kale, stems removed, leaves cut into smaller pieces (about 2 handfuls)
  • 1 cup flat leaf parsley leaves (about ½ a bunch)
  • ¼ cup pumpkin seeds
  • ½ cup chopped cucumbers
  • 8 cherry tomatoes, cut in half
  • ¼ cup chopped pitted kalamata olives
  • ¼ cup sauerkraut (Recommended brands: Rejuvenate Foods or Eden Foods)
  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon sea salt
  • 2-3 edible flowers (Look for calendula, violets or nasturtium in the herb section at your local natural food store)

Preparation

  1. Add kale and parsley to a large mixing bowl. Add the salt and olive oil. Using your hands, mix the greens with the salt and oil, and then massage to soften up the greens. This takes about 2 minutes; you want the greens to appear wilted. Set the greens aside while you prep the remaining ingredients.
  2. Place the pumpkin seeds in a dry sauté pan over medium heat. As the pan heats up, saute the seeds until they start to brown and begin to pop....
Continue Reading...

A Healthy Gut is Crucial for Fat Loss

Want to lose weight and increase your effectiveness at burning fat? Start with these super effective strategies that support gut health from Nutrition and Fitness Expert JJ Virgin. We love how practical they are and that you can easily integrate them into your lifestyle…

When it comes to the causes of weight gain, you know the usual suspects. Poor diet, not exercising, and being stressed out — these are all common reasons for watching the scale go up. But did you know poor digestion could be a major contributor to weight gain too? A healthy gut is critical for fat loss.

Underlying weight loss and gut health are the trillions of bacteria that find a home in your gut. You have over 500 species of different bacteria in your gastrointestinal tract. In fact, you have more bacteria than you have cells! Most of that bacteria is good for you; it helps you break down food, absorb nutrients, and keep your immune system primed.

Some of that bacteria are the kind that attacks...

Continue Reading...

Simple Coconut Yogurt by Chef Jenny

Ingredients:

Coconut Creme

  • 1½ cups water or coconut water
  • 1/3 cup raw sweetener of choice
  • 6 cups young Thai coconut flesh
  • 1 tsp sea salt

Toppings

  • 1 cup diced pineapple
  • 1 cup diced papaya
  • 1 cup blueberries
  • juice of 1 lime (optional)
 
Directions
  • In a blender, combine all coconut crème ingredients, loading in liquids first.
  • Blend on high speed for 30 to 40 seconds or until well-combined, rich, and creamy. Some coconuts are naturally thicker than others. You may need to add more moisture to thin out the mix to a creamy texture by adding 2 Tbsp of water at a time until you reach the desired consistency.
  • Chill the crème until ready to enjoy.
  • For the toppings, toss all fruits together in a medium mixing bowl. Drizzle the lime juice over the fruit. When ready to enjoy, combine the crème and the fruit in ramekin bowls or other fun serving dishes. Don't forget to top it off with superfoods, like hemp seeds and goji berries, for added...
Continue Reading...

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....

Continue Reading...

Linking Chronic Inflammation and Weight Gain

Do you find yourself suffering with joint and muscle pain, always being tired, have gut issues like cramping, bloating or putting on weight or carrying extra weight? Then, you might be experiencing a vicious cycle of weight gain and inflammation. We learn from Dr. Cole’s article, the relationship with inflammation and weight gain is complicated causing bacteria in our gut to have a powerful ability to increase or decrease cravings.

“We used to think that maintaining a healthy weight was a simple equation. If you needed to lose weight, you were told to simply “eat less and exercise more.” These days, however, we know that it’s way more complicated than that. In fact, there are almost endless factors affecting our ability to lose weight, including underlying health conditions, food allergies, chronic stress, and gut microbiome issues—just to name a few. And all these barriers to weight loss have one thing in common: they produce chronic inflammation...

Continue Reading...

The 5 Most Overlooked Foods for Improved Gut Health

gut health healing health Nov 15, 2021

"You are what you eat.” This common phrase couldn’t be more true, but not in the way you might think. More accurately, the phrase should be “You are what your microbiome eats.” The trillions of bacteria and yeast in your gastrointestinal tract are fueled by the food you eat on a daily basis and it can dramatically affect aspects of your health beyond digestion including your immune system, brain, and hormones.

In today's Motivation Monday, leading functional-medicine expert Dr. Will Cole walks us through some key insights on improving our gut health, focusing on 5 amazing foods that significantly impact healing.

“In my telehealth functional medicine clinic, I have worked with thousands of patients on their gut health journey. And the interesting thing is, many people who come to me are actually doing all the “right” things but still struggle with gut problems. But the deeper I dive into their case, I see the problem.

Since every...

Continue Reading...

5 Ways to Rev up Your Metabolism

At RISE we focus on small steps that add up to significant results…

...and we’ve found integrating these five foundational tips into your daily routine promise to improve your health, shed unwanted weight and rev up a sluggish metabolism.

#1 Eat a Diet Rich in High-Quality Protein

A diet rich in high-quality protein is a proven way to reduce your cravings and burn extra fat. In fact, research indicates a diet high in quality protein is associated with a lower percentage of belly fat, leading to increased muscle mass and a higher metabolic rate.

RISE healthy proteins include chicken, turkey, beef, bison, lamb, eggs, wild-caught fish and plant-based proteins like lentils, quinoa, tofu, and tempeh.

#2 Increase Your Intake of Healthy Fats

You may be thinking this seems counterintuitive. However, increasing your intake of healthy fats keeps you fuller for longer periods of time and helps prevent weight gain.

Enjoy a variety of fats in your daily intake and watch your energy...

Continue Reading...

7 Best Tips from Dr Hyman

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...

Continue Reading...
Close

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.