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Snacks for Eating Clean

When planning your day you always want to have snacks with you. We have attached a list of great, healthy snacks to get you through the day .

RISE Wellness New Year Specials

RISE Wellness New Year Specials

Chicken, Bacon, Avocado Wrap

Chicken, Bacon, Avocado Wrap


  • 1/2 lb Bacon
  • 2 Chicken breasts or thighs
  • 1/2 Avocado
  • 1/2 Beefsteak tomato
  • 1/4 cup Cilantro
  • 1/2 Lime
  • 1 Ranch dressing
Baking & Spices
  • 1 Salt and pepper
  • Boston Bibb, romaine, or iceberg lettuce

Happy New Year!

Happy New Year!

Let’s start the new year off right. The holiday season has now passed and it is time to get back to our routine. We all have had our share of delightful treats through the season and we all have made many resolutions through the years. Let’s start this year by just being a better you. That means making time for yourself. Let’s face it we all live busy lifestyles and it can be hard at times to find the time for ourselves and the first step to making any resolution stick is creating time for ourselves. Once we accomplish this, we can then decide what to fill that time with.

Turkey Soup

Turkey Soup

Easy Leftover Turkey Soup Recipe




author salt & lavender

yield 4-6

This easy leftover turkey soup recipe is fast, simple, and healthy. Full of veggies and flavor!


  • 1 tablespoon olive oil
  • 1/2 medium onion, chopped
  • 4 cloves garlic, minced
  • 4 sticks celery, chopped
  • 3 large carrots, peeled & sliced
  • 1.5 pounds little potatoes, cut into halves
  • 4 cups vegetable or chicken broth
  • 2 cups water
  • 4 dashes Italian seasoning
  • 2+ cups cooked turkey meat
  • 1/2 cup heavy/whipping cream
  • Salt & pepper, to taste


  1. Heat the olive oil in a large pot on medium-high heat. Add the onion and sauté until it’s lightly browned (5-7 minutes).
  2. Add the garlic and cook until fragrant (about 30 seconds).
  3. Add the celery, carrots, little potatoes, veg broth, water, and Italian seasoning. Increase the heat to high and bring to a gentle boil. Reduce heat to medium-low and cover the pot with the lid slightly ajar. Let the soup simmer for 10 minutes.
  4. Add the turkey meat and allow the soup to simmer for another 10 minutes or so.
  5. Stir in the cream and season with salt & pepper to taste.


You don’t need to use little potatoes… regular ones are fine as long as the weight is similar.

You could definitely add a lot more turkey if you need to!

Chicken Noodle Soup

Chicken Noodle Soup

This Detox Immune-Boosting Chicken Soup is the perfect remedy for flu season filled with antioxidants that boost immunity and keep you warm all winter long!
Gluten free
∙ Serves 8
  • 3 cups Rotisserie chicken
  • 2 cups Baby kale, leaves
  • 2 Bay leaves
  • 2 Carrots, large
  • 3 Celery stalks, large
  • 1 (15 oz) can Chickpeas
  • 10 cloves Garlic
  • 1 cup Mushrooms
  • 1 Onion
Canned Goods
  • 8 cups Chicken stock
Baking & Spices
  • 1/2 tsp Red pepper
  • 1 1/2 tsp Sea salt
  • 1/2 tsp Turmeric
Oils & Vinegars
  • 2 tbsp Olive oil

Hip Mobility

Hip Mobility

If you sit too much at a desk, in your car or on your couch you probably have decreased hip mobility.  You may not be aware that you have poor hip mobility since you don’t necessarily get hip pain.  If you are suffering from low back pain or have difficulty getting into a squatting position down to perform daily tasks it is likely you have developed some hip immobility.  While sitting for long periods of time may not actually shorten your hip flexors the inactivity can decrease the body’s ability to perform daily tasks.  Below is an example of a few stretches and exercises to combat the stiffness we develop from sitting for prolonged periods.  Performed daily they may decrease your low back pain and allow you to perform daily tasks that had previously become difficult.  If you have a more significant hip or low back injury come see us at the Center for Health and Sports Medicine for a thorough evaluation and more specific treatment to your dysfunction.

Hold the below stretches for a minimum of 30 seconds.


Perform 10-15 Reps of the below Exercises

Open House

What is Foundational Movement?

Foundational Movement

As a human, your body is made to move. In order to keep your body functioning, especially at a high level, there are six primary foundational movement patterns that need to be trained. These six patterns are: squat, hinge, lunge, push, pull, and carry.

For most, when you picture someone doing a squat, you imagine The Rock performing a barbell back squat with more weight than you care to count. While this is a common variation of a squat, this obviously would not be an ideal exercise for most people. Modification is required to adapt these movement patterns to fit the specific individual. For example, a variation of a squat that can be used for virtually everyone is a bodyweight squat, or assisted squat. The primary purpose of a squat is to created axial loading to increase the activation of your core, while working stability and mobility through the torso, hips, knees, and ankles. Squatting occurs very frequently every day, just think of how many times you sit down during the day on a chair, couch, or toilet. Training this movement pattern can make day to day activities easier and less taxing on your body.

The hinge is an undervalued movement pattern that, when executed properly, can help to protect your lower body from injury. How many times a day do you bend over to pick something up or to tie your shoes? If you are able to execute a proper hip hinge technique, you decrease your chances of being injured and allow your body to become more efficient.  The most common hinging movement is the deadlift, and once again this is just one variation that isn’t appropriate for everyone. A variation of a deadlift that is easier for beginners could be a Romanian deadlift or sumo deadlift which are safer for your lower back. Selecting an appropriate variation of a hinging exercise is necessary to train this pattern safely.

If you have ever performed a lunge before, then you understand that they can naturally be hard. Loading just one side of the body at a time is something that is usually lacking in exercise programming, even though these exercises can be used for strength and size gains, and also for stability training. Lunging can be used to not only improve lower body strength, but also your core strength and hip mobility. Lunging also isn’t limited to being performed in a straight line; lateral lunges, reverse lunges, and transverse lunges are all variations that can be beneficial depending on the individual.

When training an upper body pushing movement, most people jump to the bench press, even before being able to master a pushup. The bench press is an effective exercise for some people, but should be incorporated in training only after the shoulder is proven to be able to generate sufficient stability. While working similar muscles, the pushup requires more dynamic stability to control this position, which means the pushup is a prime example of how to generate stability while displaying strength and power. The many modifications and variations of a pushup allow people of all capability levels to safely and effectively train this movement.

Upper body pulling movements should be broken down into two important categories, the horizontal pull (row) and the vertical pull (pullup/pulldown). Both of these pulling patterns are important, but most people should begin with a horizontal row to improve strength without compromising the shoulder joint. One reason the row should come before a pullup for most people is because a row can also function as a corrective exercise to improve posture. By improving posture your body becomes more efficient and is also less likely to be injured due to a stronger foundation.

One of the most important functions of your core is to stabilize your body while you are moving, specifically transferring forces through your limbs to stabilize the entire body. Training this foundational pattern will not only make your body more efficient while moving, it could also help you carry more grocery bags at a time so less trips to your car are required. Improving your posture is an important component in optimizing your body and allowing it to be as efficient as possible. Here at RISE we conduct a postural assessment and functional movement screen on every new client so that any biomechanical deficiency or faulty movement pattern is identified and we can prescribe corrective exercises in an attempt to correct the underlying problem. Our team of professionals use data from our preliminary screening and your personal goals to create an exercise prescription to help guide you on your path both safely and effectively.



5 Tips to Eating Healthy During the Holidays

5 Tips to Eating Healthy During the Holidays

‘Tis the season for family, festivity, and food—lots of food. Temptations are everywhere.

1. Holiday-Proof Your Plan

You may not be able to control what food you’re served, and you’re bound to see other people eating a lot of tempting treats. Meet the challenges armed with a plan:

  • Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.
  •  Offer to bring a healthy dish along.
  • If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal.
  • Don’t skip meals to save up for a feast. It will be harder to keep your blood sugar in control, and you’ll be really hungry and more likely to overeat.
  • If you slip up, get right back to healthy eating with your next meal.

2. Outsmart the Buffet

When you face a spread of delicious holiday food, make healthy choices easier:

  • Have a small plate of the foods you like best and then move away from the buffet table.
  • Start with vegetables to take the edge off your appetite.
  • Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.
  • Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Alcohol can lower blood sugar and interact with diabetes medicines.

3. Fit in Favorites

No food is on the naughty list. Choose the dishes you really love and can’t get any other time of year, like Aunt Edna’s pumpkin pie. Slow down and savor a small serving, and make sure to count it in your meal plan.

4. Keep Moving

You’ve got a lot on your plate this time of year, and physical activity can get crowded out. But being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.

5. Get Your Zzz’s

Going out more and staying out later often means cutting back on sleep. Sleep loss can make it harder to control your blood sugar, and when you’re sleep deprived you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating.