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Orriant Health (Tue, 04 Mar 2014 23:01:00 +0000)
(Fri, 28 Feb 2014 17:55:00 +0000)
Wheeler Machinery employee and Orriant participant, Ron Fehr, gives you a peek into his training and progress as the Boston Marathon gets closer.
February has been a great month of training and I’m beginning to feel close to marathon shape. In March, I’ll be running the Canyonland’s Half Marathon, which will be a great training run to see where my fitness level is for Boston. I am excited and am loving the great Spring running days the past week or so. I’ve been running twice a day, on my lunch break and when I get home from work. It is the best way for me to log more miles. From here on out, I will be spending more time working on increasing my speed by interval training, mile repeats, hill sprints, and tempo runs. I hope everyone is living healthy and happy!
You know that feeling when you come home exhausted from work and all you want to do is dive into a bag of chips? When you’ve had a rough day and all you can think about is the ice cream sitting in your freezer? When you go to the movies and the aroma of buttered popcorn makes it impossible to skip the concession stand?
These are all examples of emotional eating. ‘Emotional eating’ can be defined as eating due to an emotion rather than hunger. Many think that emotional eating only occurs when someone is feeling sad, but it can actually be associated with anyemotion--such as joy, anger, boredom, frustration, excitement, etc. We may also associate certain activities with eating, such as popcorn at the movies, even if we are not necessarily hungry.
Treating yourself after an accomplishment or to celebrate a special occasion is not necessarily a bad thing. Food is a huge part of our culture and has the potential to contribute to the happiness we experience in our lives. The issue is when it becomes our main emotional coping mechanism. Throughout our lives, we have learned that food has the ability to provide a sense of comfort, so it tends to be our go-to source when we feel lonely, sad, anxious, angry, or stressed. This comfort is short-lived, however, and the emotions we were struggling with do not go away when we finish that last spoonful of ice cream. In fact, it might lead to even worse feelings of guilt or defeat. Ultimately, the issue is that emotional eating keeps us from discovering other healthier and more productive ways to cope with our feelings.
The first thing to do is identify your own personal emotional eating triggers. This may be difficult to do in the beginning, but it is necessary to distinguish between emotional hunger versus physical hunger. It takes practice to distinguish between the two, but remember that physical hunger comes on gradually and stops when you are full. Emotional eating, on the other hand, can occur suddenly and continues on even after you are full. Tips to help you stop emotional eating: • Keep a food journal or use a smartphone tracking app (Watch for Orriant’s app coming soon). By taking the time to write things down, it can help you be more conscious about your food intake. • Go for a walk outside. The fresh air and exercise can help to improve your mood. • Clean the house or do yard work. Busy work like this allows you time to think and sort through emotions. • Talk to family members or a friend. Talking things through with someone else can give you a new perspective. • Listen to music, play a game, take a bubble bath, or do any other activity that brings you joy. These activities can develop into your new emotional coping mechanisms.
(Wed, 26 Feb 2014 20:34:00 +0000)
Orriant Health Coach, Alyssa, shares a recipe for her favorite sweet snack.
2 ripe bananas, mashed
1 cup oats
1/4 cup butterscotch chips
1/3 cup slivered almonds (good protein source!)
1/2 cup shredded coconut
Directions(Mon, 24 Feb 2014 16:52:00 +0000)
1. Preheat oven to 350 degrees.
2. Combine all ingredients together and thoroughly stir until everything is combined.
3. Spray cookie sheet with non-stick spray. Make dough into small balls and place on cookie sheet. The dough will be moist and sticky, but it should hold its shape when formed into balls.
4. Cook 15 – 18 minutes.
(Recipe adapted from www.pbfingers.com)
1 sliced/cored green apple
Berries to taste, if desired
I heaping scoop of chocolate protein powder
1 cup ish of vanilla almond milk (more or less for desired consistency)
Blend and Enjoy!(Wed, 19 Feb 2014 21:19:00 +0000)
The Center of Disease Control estimates that approximately 5-20% of US residents contract the flu each year with symptoms lasting up to two weeks. If you happen to be among that percentage, do not lose hope. There are things you can do to promote a more speedy recovery. Here are 3 tips to help you make a quick flu recovery or at least ease the symptoms:
1. Take a warm shower.
The warm water can provide relief for aching muscles, while the steam helps to open airways and moisten the thin mucus in your sinuses. You can also add therapeutic ointments, such as eucalyptus, to the steaming water to help open up bronchial tubes for more ease of breathing.
2. Stay hydrated.
Drinking enough water--at least 8 cups a day--is important to keep your respiratory system well hydrated. Liquids such as coffee, caffeinated tea or alcoholic beverages should be avoided as they may cause dehydration.
(Mon, 17 Feb 2014 18:31:00 +0000)
3. Try nasal saline irrigation.
Nasal irrigation has been found to help ease a stuffy nose. As the saline solution flows from one nostril to the other, it washes out mucus and allergens, and clears the nasal cavity. Follow this step by step guide for more detailed instructions: http://www.webmd.com/allergies/ss/slideshow-nasal-irrigation
It is February! How did the 3 days a week of exercise commitment turn out for you? What challenges did you face? What successes did you accomplish? What did you learn? I'd love to hear comment below. I met the goal, some weeks by the skin of my teeth, but I made it. Here's what I discovered: 1. I still haven't learned that arguing with myself about exercising or staying in bed is not productive. Just get up already and stop wasting time! 2. I have let the busy schedule of my day keep me from eating well. I need to have more quick on the go, healthy proteins available. 3. I have to be flexible, but at the same time keep firm to my commitment. Life happened and my plans for exercise didn't always happen as I planned. If I let myself get stressed or aggravated over it, it ruined my day and I was likely less productive. So, I must be committed to my exercise, but flexible in which day and what type. Always have a plan B. So this month I'd like to focus on Plan B. Here's an idea for Plan B. “Hit the Deck” workout (should take 15-20 min. if doing multiple rounds). Try doing it just before you hop in the shower or even let the kids join in. It's short, intense, and productive! This workout uses a deck of cards. You can choose a deck of Face cards, Uno cards, Rook cards.... etc. Assign one exercise to each color/suit. Then you will perform repetitions of the exercise represented by the number on the card (if using face cards, all royalty are 10.). As soon as you complete one card, flip over the next so that you are going through the exercises one right after another. Shuffle the deck and let the fun begin! Try to make it through the cards once. Then as you get stronger you can try 2, 3 rounds etc. You can also change the exercises that you do for each round. Round 1:(repeat or go to round 2) Clubs: Tricep dips (use a chair, stair, or foot board) Diamonds: bicep curls (If you don't have dumbells, use exercise bands, book, gallon of milk, canned food, a child :)) Hearts: burpees (Drop into a squat position with your hands on the ground. Kick your feet back, while keeping your arms extended. Immediately return your feet to the squat position.
Stand up from the squat position.)
Spades: switch lunges (Bring one leg behind you. Lower the front knee to a 90 degree angle. Stand up. Switch legs). Diamonds: thrusters (holding dumbells at shoulder level, squat down as far as comfortable. Stand up tall. Then press dumbells overheard with straight arms.) Finish up with a plank (get in push up position with the body's weight borne on forearms, elbows, and toes.)
. Try holding for at least 30 seconds, rest for 10 seconds, and repeat 6 times.
If you want to focus in on a certain muscle group, and don't know an exercise, comment below and I'll get back to you with an option. Also, if you need a modification for a certain exercise, I can provide that too.
(Wed, 12 Feb 2014 21:03:00 +0000)
Well, it is that time of year again: flu season. It happens every year whether we like it or not. It may seem unavoidable when you are surrounded by sick family members or coworkers, but there are actually several ways to protect yourself. Here are five everyday actions you can take to help you become a flu fighter:
1. Wash your hands.
Soap and water are the best options, but you can also use an alcohol-based hand rub. There are small hand sanitizers that are easy to carry in a purse, backpack or a pocket, when you are on the go.
2. Take care of your body.
Getting enough sleep, drinking plenty of fluids, exercising and eating a healthy diet are all important ways to ensure that your immune system is functioning optimally and is ready to combat disease.
3. Clean and disinfect surfaces.
We touch hundreds of objects throughout the day, from our office desk to exercise equipment at the gym.
These objects may be contaminated with germs and should be disinfected before using them.
4. Avoid touching your face.
Germs spread when we touch our eyes, nose and mouth. It is important to be aware of this, and try to keep your hands away from your face or use a tissue when necessary.
(Mon, 10 Feb 2014 21:09:00 +0000)
5. Limit contact with sick people.
This can be difficult when sick people are in your home or your work, but try to avoid close contact as much as possible.
"The inversion in the air made running difficult, especially being forced to log many, many miles on a treadmill."
Wheeler Machinery employee and Orriant participant, Ron Fehr, won't let anything derail his training for the Boston Marathon. Ron shares how he kept his workout schedule on track regardless of the weather forecast.
The past 2 weeks of training have been excellent, and last week I exceeded my personal best in total mileage for a week by running over 90 miles. The inversion in the air made running difficult, especially being forced to log many, many miles on a treadmill. That being said, long mileage on a treadmill is actually great mental training as it forces a person to be strong and fight through the boredom. I do not listen to music when I run, so it can be even more challenging.
As far as the inversion goes, if you’re going to be exercising outside and live in Utah, I highly recommend keeping an eye on http://www.airquality.utah.gov
. They do a great job updating the air pollutants hourly and offer a simple color pattern to determine whether or not you should be participating in strenuous activities outdoors. They even have apps for Android and iOS mobile devices so you can check if you’re away from a computer. I check it multiple times per day to plan my outdoor running schedule. That’s it for now, live healthy and happy!
(Sat, 01 Feb 2014 22:14:00 +0000)
Orriant Health Coach, Caroline, shares her recipe. (Thu, 30 Jan 2014 17:45:00 +0000) 2 Table spoons of olive oil Tear kale into small pieces, then rinse. Make sure the kale is bone dry, then put it on a cookie sheet. Pour 2 tablespoons of olive oil on to the kale. Bake at 350 for approximately 5 minutes. Make sure kale is crispy. If the kale is soggy put in oven for an extra minute. Watch carefully, this is easy to burn. Take out of oven and pour salt over kale. Then enjoy!
Orriant Health Coach, Corene, shares her recipe.
"Not-Yo" Normal Cheese Dip Recipe 1 cup cashews, soaked in water for at least 2 hours or overnight 1 small yellow onion, diced 1 red or orange bell pepper, diced 1 jalapeno pepper, seeded and sliced (keep seeds if you want more heat) 2 tablespoons nutritional yeast ** 1 tablespoon fresh lemon juice 1/2 teaspoon turmeric *** Drain the cashews. In a blender or food processor, puree them with broth, miso, and cornstarch until very smooth. This could take anywhere from 5-10 minutes, depending on your blender. Rub between your fingers to test; slight graininess is ok, but try to get it as smooth as possible. In the meantime, preheat a sauce pan over medium heat. Saute onion, pepper, and jalapeno in oil with a pinch of salt until soft, about 7 minutes. Add the garlic and saute about a minute more. Transfer vegetables to the blender where the cashew mixture is. Add cumin, chili powder, nutritional yeast, and salt. Blend again until very smooth. Transfer mixture back into the pot. Whisking often, turn heat up to medium until the sauce comes to a slow rolling boil. Lower the heat so that it doesn't burn and cook for about 15-20 minutes. Whisk often and check to see that it's thickening. If not, then turn heat up a bit. It should become nicely thickened but still pourable and velvetta-ish. Stir in the lemon juice and turmeric at the end. If the sauce seems too think, drizzle in a little water and whisk to desired consistency. Serve hot! * Miso is a soybean paste. If you can't find it in your grocery store, you can easily find it in an Asian grocery market. ** You can find nutritional yeast in the bulk bins at some grocery stores and most health food stores. This can easily be omitted from the recipe, as well. ***This is used to deepen the yellow color of the sauce and can be omitted if you don't have it on hand.
- You can substitute sunflower seeds for the cashews if you have a nut allergy.
Note: the sauce will thicken as it cools. Stir in a bit of water and re-heat.
(Recipe adapted from Post Punk Kitchen Recipe)
(Mon, 20 Jan 2014 23:26:00 +0000)
Wheeler Machinery employee and Orriant participant, Ron Fehr, won't let anything derail his training for the Boston Marathon. Ron shares how he made it through the last few weeks.
December wasn't the best month for my training. The first 3 weeks were incredible and I was even ahead of my goals. I then suffered a shin bruise which made it impossible to run, and nearly impossible to walk. On top of that, I was put down with flu-like symptoms for 3 weeks. Needless to say, it was rough. My mileage goals and speedwork goals were not met, but that's okay. It happens every now and then. I have finally been able to run again without pain in my leg and am excited to have a great January!
(Fri, 17 Jan 2014 22:06:00 +0000)
If you can't find garlic scapes, you can make the pesto by substituting 2-3 cloves of garlic and an additional cup of basil.
Spaghetti with Garlic Scape Pesto and Tomatoes
· 14 oz high fiber spaghetti (I like Ronzoni SmartTaste) · 2 cups cherry tomatoes, sliced · kosher salt and fresh pepper
Cook pasta in salted boiling water according to package directions. Drain pasta and toss with pesto and tomatoes. Top with fresh cracked pepper and grated cheese on the side.(Mon, 13 Jan 2014 14:00:00 +0000)
Since my last post, I have had child #4. I was feeling pretty confident leading up to his birth that I could keep the early morning exercise going. I had it all planned out that I would go to workout classes on certain days and times... THEN LIFE HAPPENS!
I will be the first to admit, it's been harder to get a routine going this time around. I am really blessed that I could return to normal activity so soon after childbirth. I started walking with the kids on day 2, and went back to the gym on day 10. While I want to get my body back in good physical condition again, it ultimately comes down to sanity. That 1.5 hours is my time! It’s the one time I am able to do my own thing without interruptions; like a little one tugging on my shirt or settling arguments. Let’s just say everyone is happier when I get my exercise.
|Emily with husband Darin, and their children |
Madelynn, Owen, Isabelle, and Garett.
Even though I know how much exercise helps my sanity, still, it's been a struggle this time around. I am sure we can all ramble off reasons why our exercise is not as intense or regular as it should be, but I am still determined. I have chosen at least 3 days a week that I will get up and go to the gym by 4:30am. It might be following a restless night, but is one more hour of sleep really going to take away that fatigue? I have also equipped my computer with 4-5 different exercise videos that I can do on other days. Oh yes, the videos can also be used on days when I might successfully talk myself out of waking up early… it has been known to happen.
So, who's with me? I am not suggesting you have to get up at 4:30 am, that is just what works best for me and my schedule. What I am asking is that you pick at least 3 days a week, with a specific time, and write them on your calendar or in your phone. For the remainder of January, commit that you will stick to it every week. Then come February, we will re-evaluate and keep it going. If you need ideas of what to do, speak with your Orriant Health Coach℠ or check out our awesome Tabata workouts
. Recruiting an exercise buddy is always a good idea too.
In closing, New Year's resolutions are not something we vocalize, do for a month, then feel guilty because we “failed”. They are goals that we set, write down, and revisit on a regular basis. Make sure you feel confident and excited about what they will do for you. Envision the change! Until February, here's to making a routine happen. (Wed, 08 Jan 2014 21:30:00 +0000)
Here it is! Orriant’s Top 10 Workout Songs of 2013…which one is your favorite?
- Katy Perry- Roar
- Alicia Keys- Girl on Fire
- Imagine Dragons- Radioactive
- Avicii- Wake Me Up!
- P!nk- Try
- Taylor Swift- Knew You Were Trouble
- Selena Gomez- Come & Get It
- Icona Pop- I Love It
- Maroon 5- Somebody
- Neon Tress- Everybody Talks
(Tue, 07 Jan 2014 00:13:00 +0000)
“When people ask me about running, I tell them that I was not a runner when I began this journey. A half marathon or full marathon seemed absolutely crazy.” Wheeler Machinery employee and Orriant participant, Ron Fehr, shares his transformation from overweight to athlete.
In 2005, a friend snapped a photo of me while we were fishing. It was hot, and I’d removed my shirt to cool off. After he showed me the pic, I was startled into action. After being active most of my life, I’d let myself slip and weighed in at 230 pounds. At 29 years old, I decided to make some health goals, and my first goal was to complete a sprint triathlon. Not being a swimmer (at all), this was a daunting task. After a year of training, I lost 50 pounds and completed the St. George, Utah Triathlon. After that, I began cycling and running not only for fitness, but because I had begun loving it.
Since then I have completed a dozen triathlons including the St. George Ironman, at least a dozen half marathons, 5 marathons, a 50K trail race, a 50 mile trail race, LOTOJA twice (a 206 mile bike race), and the Wasatch Front 100 Mile Endurance trail run the last two years. Although I went to Boston in 2012 and finished the race, it was more of a leisurely jog than a race due to a previous injury.
In 2013, I decided I wanted to run Boston again. My employer, Wheeler Machinery, has been generous enough to sponsor me. I set a goal to qualify for Boston by running the Missoula, Montana Marathon under 3 hours. My training was intense for 7 months, but when race day came, I was able to push myself across the finish line in 2:58. My new goal is not only to run hard (and injury free) in Boston, but to finish in under 3 hours.
My preparation for Boston began in October 2013. I have been working with my Orriant Health Coach℠ to both lower my cholesterol and discuss my training regimen, which includes two-a-day runs. My current goals involve speed work, intervals, and hill training. My diet goals were a little lax due to the quantity of calories I burn, but I buckled down in December, cutting back on sweets and all the holiday goodies.
When people ask me about running, I tell them that I was not a runner when I began this journey. I did not enjoy running, nor did I have any desire to run more than a 5K or maybe a 10K. A half marathon or full marathon seemed absolutely crazy, and an ultra-trail race seemed certifiably bonkers. Running didn’t come easily to me. It took thousands of miles, countless hours, a monitored diet, and immeasurable support from friends, family, co-workers, and my Orriant coach to be where I am today. The joy I feel from running is something I try to share with others through my enthusiasm. It wasn’t easy at first, but it gets easier and is something that I believe most people will enjoy, if they let themselves.
That’s it for now. Three and a half months until race day! In the meantime, live happy and healthy!(Fri, 03 Jan 2014 19:27:00 +0000)
Watch Orriant social media sites as Ron will continue to update readers as he prepares for the Boston Marathon.
“It’s like a cloud over your head, almost a level of depression,” recalls Matt Geiger. At least, that is how he used to feel before exercising on a regular basis. “I don’t have stress looming over my head from not working out. Now that I am exercising, I don’t feel guilty anymore.” When Matt’s employer, Benchmark Brands, implemented Orriant’s Corporate Wellness Program he thought it “seemed silly at first”. During his initial Orriant Health Assessment℠, he discovered he weighed a little more than he expected. Shortly after, he quickly gained an additional 10 pounds during the Christmas holiday season. Matt realized if he was going to change, he needed to start now.
“Since January, my weight is down 23 pounds,” said Matt with a grin. “It’s not just about dropping weight; it’s about toning your body. I’ve put on muscle and my clothes are fitting better. I’m happy and my wife is happy.” Matt is the father of 4 children and is far more active with them today than he was a year ago. “I’m playing with my kids a lot more and I’m feeling better about myself.”
Not long ago, Matt switched job locations which cut down on his daily commute time. “I thought, ‘I have no excuse anymore. Let’s see what happens.’” Matt decided to dedicate 60 minutes a day to exercise, 2/3 of the time he gained back from his shortened commute. “Exercising in the mornings means I get the blood going and I’m wide awake when I get to work. I’m happier at work and I’m healthier,” says Matt, “It’s made a real positive impact.”
Calling his Orriant Health Coach℠ seemed like a silly thing at first too, but “ultimately, it’s been a good thing for me. I hold myself accountable in the end.” Matt appreciates the one-on-one interaction he has with his coach, Rachel. “I feel like she has a genuine concern for my progress. Rachel gives me ideas, tips and tricks. It is encouraging.” One such tip was inspired by Matt’s nightly routine of watching TV after his kids are in bed. While Matt watched his favorite shows, he found himself mindlessly snacking on junk food. Rachel suggested he keep his hands preoccupied by using free weights instead of eating. “I grab those free weights and do curls, tricep extensions, whatever,” says Matt with a chuckle, “I look like a fool doing it, but it’s better than eating a bag of Cheetos!”
Matt has plans to hike different parts of the Appalachian Trail throughout the upcoming year. His goal is to hike 10-20 miles on any given weekend. To help make this goal a reality, he trained for and completed his first 5k. “Before, I couldn’t run 50 yards. Now, I can run a mile without stopping.”(Thu, 02 Jan 2014 22:08:00 +0000)
Joining Orriant’s Corporate Wellness Program has made a lasting influence. “I’ve always been active, but I wasn’t doing it consciously. I was only doing the fun part, instead of making an effort to be healthy.” Matt continues, “Now, I actually enjoy kayaking instead of suffering through it. I am hiking and enjoying it again. I’m looking around at the scenery instead of sucking wind. Not only do I enjoy it, but I look forward to it.”
A new year brings new resolutions! Many people find themselves in a gym attempting to lose a few pounds, or cutting back on junk food. No matter what your goal is, there are steps you can take to ensure success with your goals. We have compiled a list in order to make your life a little easier in 2014.
Set Specific Goals: Outline exactly what you want to achieve. If your goal is to exercise more, plan on 4 set times a week. Limit yourself to one or two unhealthy snacks a week, rather than just saying you’ll cut back. Specify what you really want to achieve, and you’ll be more likely to do it.
Find Yourself a Support Group: Enlist the help of family and friends who have similar goals to yours. Motivate each other to achieve them. Telling people you have a goal in mind will also make it more likely that you will accomplish them.
Be Realistic: Do not create outrageous goals that seem overwhelming to achieve. 40 pounds is a massive weight loss goal; why not try for 10? You are more likely to meet your goal and continue trying.
Do NOT Overload: Do not set so many goals that there is no way you can focus on all of them. Pick one or two and really set your focus on those ones.
Make a Plan: If your goal will take a long period of time, split it up into smaller goals. Reward yourself once you reach each new marker.
New Years Resolutions can be difficult to stick to. Find the right goals and the motivation to last through the year. (Mon, 30 Dec 2013 21:31:00 +0000)“I’m feeling really good,” says Caselle employee, David, now 30 pounds lighter, “I have an overall feeling of, ‘I can continue to do this.’ If I ever get off track, I can get right back on.” At his heaviest, David weighed 268 pounds. But with the help of his Orriant Health Coach℠, Karli, he is making strides to reach his goal weight. “The biggest thing with Karli is the accountability. It’s helpful to speak with her once a month. We review my progress and see where I’ve been.” 48-year old David shares a recent “check-in” email he sent to Karli:“The good news is the scale is down a little. Not as much as I would like, but I have actually hit the 230s. I feel great about that because I haven't seen my weight there for probably more than 15 years. Despite all the pressures in life, I do feel good about what I'm doing. My exercise has not been as good, but I have kept it up with basic walking and some basic strength training. So I'm moving, but I do need to start focusing on better exercise and not just walking when I could be burning some serious calories training for a run or something. My food tracking and what I have been doing there is going terrific. I'm not just trying to say what is right, but I have actually really felt better and choices are good. I have not been depriving myself certain foods that I want, but I have definitely said, ‘just a small piece’ or ‘none today’. Not having seconds has really made the difference I believe. “I was at about this weight last year before Christmas. I was dieting with Medifast and spending a lot of money on prepared foods that I did not enjoy. After I didn't meet my goal (only by a small percentage) I simply could not do Medifast anymore. I would try, but with the holidays I quickly gained much of it back by the end of January of this year. What I have done differently this time is using normal everyday foods that I enjoy with some sweets. I am where I am today by eating real food and of course watching what I'm eating but not focusing on what I can't have. I'm sure you hear this over and over with people. I really hope this time I have found what it takes. I feel it is right. The consistency of good choices has been outweighing unhealthy choices and I know that has made the difference. I still love to cook, but I do it differently now.“As for goals, I still want to keep tracking the food. It’s a habit and a good one. It’s easy for me. When I do that, I also save money because I eat out less. It’s been a really great thing. I am still limiting my sweets to three a week. Some weeks I have even less, but I say I have only three so I get 100% score. I do need to up my game on my exercise. I'm glad I'm moving and walking, but I can do more."Karli and David enjoy their one-on-one interactions with each other. David recalls how tracking his food has been a useful tool in maintaining his diet, but what was even more helpful was his coach’s suggestion to not get hung up on perfecting his diet. David explained, “I used to think if I’m not perfect, then I haven’t succeeded, so why even try? When I was really rigid with my food tracking, it was very discouraging.” Karli helped David understand he doesn’t need to be perfect. This realization helped David enjoy the process of making long lasting changes for his health.
“David is one of the most determined individuals I have ever met” says his coach Karli. “He tracks what he eats a few days a week, just to keep himself in check. The biggest improvement David has made is learning how to listen to his body. He eats when he is hungry, and stops when he is full. I think this is such a challenging concept for adults to master. I really feel he has conquered this aspect of health.”When Caselle, David’s employer, first offered Orriant’s wellness program, David’s motivation to join was mostly due to the discounted insurance premiums. He admits thinking the program “would be a hassle”, but was willing to give it a shot to keep some money in his pocket. “In the long run I’ve been really grateful. My (improved health) has been a long time coming. I’m pleased with where I am now. Had I not joined Orriant, I would have continued to gain more weight. When you aren’t paying attention to it, it can escalate quickly.”(Fri, 27 Dec 2013 18:59:00 +0000)
Here is another "No Excuse Holiday Workout".
Advanced Cardio 4
(Thu, 26 Dec 2013 20:06:00 +0000)
Here is another "No Excuse Holiday Workout" from Orriant.
Advanced Cardio #3
(Mon, 23 Dec 2013 17:22:00 +0000)Ingredients
• 1 1/4 cups all-purpose flour (about 5 1/2 ounces)
• 1 cup regular oats
• 3/4 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt • 3/4 cup granulated sugar
• 1/2 cup packed brown sugar • 1/3 cup butter, softened
• 1 1/2 teaspoons vanilla extract
• 1 large egg • 1/4 cup chopped pecans, toasted
• 1/4 cup semisweet chocolate minichips Preparation
Preheat oven to 350°. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt), stirring with a whisk; set aside. Place sugars and butter in a large bowl; beat with a mixer at medium speed until well blended. Add vanilla and egg; beat until blended. Gradually add flour mixture, beating at low speed just until combined. Stir in pecans and minichips. Drop dough by tablespoonfuls 2 inches apart onto baking sheets lined with parchment paper. Bake at 350° for 12 minutes or until edges of cookies are lightly browned. Cool on pans 2 minutes. Remove cookies from pans; cool on wire racks. Julianna Grimes and Ann Taylor Pittman, Cooking Light (Fri, 20 Dec 2013 17:12:00 +0000)
In only 4 short months, Jesse achieved all three goals he set with his Orriant Health Coach℠. Since July, Jesse 34, has met his desired weight (lost 34 pounds
to do so), is exercising regularly, and lowered his blood pressure to within a very healthy range. The change began when Jesse switched jobs and started working for Wheeler Machinery, a partner with Orriant, a corporate wellness company. Before joining Wheeler’s team, Jesse often traveled 3-4 times a week. This schedule made it difficult for him to eat healthy – often eating on the road. “Since I’ve been working at Wheeler, I can go home every night and eat good food instead of fast food.”
Losing extra weight is something Jesse has wanted to do for about 5 years now. Orriant’s wellness program was just the thing to encourage him to not only make changes, but to stick with them. Jesse explains, “Setting the goals has been helpful. Before I eat something, I think about it. As far as my workouts go, Orriant helps me to stay focused. It keeps me in check.”
It is no surprise that exercise and proper nutrition are the secrets to Jesse’s wellness successes. Even though he is physically active at work, h
e understands it is important for him to exercise outside of his job. Now that he is setting goals with his Orriant Health Coach℠, Jesse exercises 4 days a week. His workout routine usually consists of 20-30 minutes of running, followed by 10 minutes of light weight lifting. When asked if his new exercise program was an adjustment, Jesse responded with, “It wasn’t too bad.”
Jesse admits that working with his health coach, Nate, is an important key to his successes. “He has been great and really good in helping me set my goals.” Nate also helped Jesse separate myth from fact when it came to his metabolism. “Nate explained to me the importance of eating a little bit more to maintain my body weight and the process behind it all. That has really helped me out.”
Nate describes Jesse as a ‘great guy’ and ‘a very hard working individual’. “The most substantial change I have seen in Jesse is his mindset,” says Orriant Health Coach℠ Nate. “He is always looking to succeed and is never afraid of failure.” Jesse acknowledges that taking the time to focus on his health has given him more than just physical benefits. “My days go by easier than they did before,” says Jesse with confidence, “It makes you feel better about yourself.”
(Wed, 18 Dec 2013 18:21:00 +0000)
Jesse is grateful for the experience to work with his health coach and wellness company. “Orriant has provided some great accountability and awareness in my life. By doing so, it has enabled me to accomplish my wellness goals. It feels great and I want to continue my progress.” Jesse’s current goals are to maintain his overall physique and fitness level. Specifically, he is looking forward to increasing his muscle mass. Nate is confident Jesse will surpass these new goals, just like he initially did, only a few short months ago.
Linda used to exercise regularly until she was injured a few years ago. Her recovery was slow after her injury. One of her main goals when she began working with her Orriant Health CoachSM
was to get to a point where she could exercise consistently the way she did before her injury. Linda started walking regularly and incorporated some light strength training at home. Shortly after, she traveled for work and found that her endurance had really improved in just a few short months. Linda took a lot of stairs when she traveled and she realized that they became easier and easier each time she used them. She was pleased that she wasn’t out of breath either. She was very thrilled to see her improvement with her endurance and stamina simply from increasing her exercise routine in just a few short months.
In the last year Linda walks everywhere, as much as she can and makes going to the gym a priority at least 2-3 times a week. She is trying to make her gym trips a habit in her weekly schedule. By incorporating her gym trips she feels her body is "in balance" and she’s able to try more fun things like bowling and hiking. In addition to her gym trips, she has been practicing portion control regularly and tries to be more conscious of how much she really needs to eat and not getting uncomfortably full. She has learned that she really does need less
Her biggest success is that she feels better in her clothes overall and feels in control of what she does. Linda eats to feel better for her and not for other people. Linda believes the biggest contributing factor is tracking everything - holding herself accountable to the goals she makes.
The girls she works with have started to make better choices after seeing Linda’s success with weight loss and with tracking her food. Her success has even rubbed off on her family. Her husband has been trying to cook healthier meals for both of them as well. Linda plans to stick with it and continue to track everything to get to her ultimate goal weight.(Tue, 17 Dec 2013 17:55:00 +0000)
The December issue of The RISE Newsletter
is here - a perfect stocking stuffer of knowledge for the holiday season! In this month's issue:
Steering Clear of 'Food Pushers'
'Food Pushers' are those who, intentionally or not, derail your nutrition goals. We got tips on how to handle these situations this holiday season.
Get More out of your Workout Routine
Have you finally hit the dreaded plateau with your workout routine? Here's how to advance forward through small changes.
Behind the (Coaching) Lines - Coping with Loss
A glimpse into a recent discussion of Orriant Coaches. Read as they share ideas on how to help participants who are dealing with the loss of a loved one.
Recipe of the Month(Thu, 12 Dec 2013 18:09:00 +0000)
Apple Spice Oatmeal - We dare you to not enjoy this healthy comfort breakfast
Servings: 12 • Size: 1 mini pie • Old Points: 3 pts • Points+: 4 pts
Calories: 136 • Fat: 4 g • Carb: 24 g • Fiber: 1 g • Protein: 2 g • Sugar: 13 g
Sodium: 106 mg (without salt)
For the Pie:
· 1 9-inch Pillsbury refrigerated pie crust* · 1 1/2 cups sweet potato puree (from 4 [1.8lbs] sweet potatoes) or canned · 1 medium banana, ripe, mashed · 2 tablespoons brown sugar · 1/2 teaspoon vanilla extract
For the Meringue:
Begin by preparing the sweet potato puree. Pierce the sweet potatoes all over with a knife, and place in the microwave. Bake the sweet potatoes until they are cooked through and soft, about 8 -10 minutes. Once the sweet potatoes are cool enough to handle, split them down the middle and scoop out the flesh, and add it to a food processor. Process until a smooth puree forms. Set aside 1 1/2 cups of the puree for the pie filling, and reserve any remaining puree for another use.
Preheat the oven to 350°F. On a lightly floured work surface, roll out the pie crust into a 12-inch circle. Using a 3 1/2-inch round cutter, cut out rounds of dough (you will need to gather the scraps and re-roll the dough to the same thickness to get all 12 circles). Gently place each circle into the well of a lightly greased cupcake tin. It's ok if you need to overlap the dough onto itself. In a bowl, combine the 1 1/2 cups of sweet potato puree, mashed banana, egg, milk, brown sugar, cinnamon, nutmeg, and vanilla extract. Use a hand mixer to mix the ingredients together until they are smooth and well combined. Divide the pie filling equally among the prepared mini pie shells, and smooth the tops with an offset spatula. Bake the mini pies for about 32 minutes, until the pie crust is a light golden brown and the filling is set and puffed slightly. Allow the pies to cool to room temperature. Just before serving the pies, prepare the meringue. In a saucepan, combine the sugar and water, and heat, without stirring, until it becomes syrupy and reaches 234° degrees on a candy thermometer. While the syrup is heating, whip the two egg whites until soft peaks form. Once the sugar has reached the correct temperature, drizzle the syrup into the egg whites, all while mixing and turning the speed up to medium high. Beat until stiff peaks form. Beat in the salt.
Transfer the meringue to a piping bag fitted with a decorative tip. Remove the mini pies from the cupcake tin, and place on a baking tray. Pipe a swirl of meringue onto each cupcake (you may not use all of the meringue). Place the tray with the mini pies underneath the broiler set to high for a few minutes. Keep an eye on them as you don't want them to burn! Remove the mini pies from the oven once the meringue is a light golden brown color.