Pomegranate and Green Salad

Ingredients

• 3 tablespoons balsamic vinegar 
• 3 tablespoons water
• 2 tablespoons honey mustard
• 1 clove garlic, minced
• Black pepper, freshly ground to taste
• 6 cups (about 1 head) Boston lettuce leaves, torn
• 1 cup pink grapefruit sections (about 1 grapefruit)
• 2 medium Red Delicious apples, cored and thinly sliced
• 1 small red onion, thinly sliced
• 1 pomegranate, seeds removed (about 3/4 cup)*
• 3 tablespoons feta cheese, crumbled

Directions

1. In a small bowl, whisk together vinegar, water, mustard, and garlic; season with pepper, if desired.
2. In a large salad bowl, toss the remaining ingredients.
3. Drizzle the vinaigrette on top and toss gently until evenly coated.
4. Serve immediately. Serves 4.

146 calories, 2.6g total fat, 152mg sodium and 4g dietary fiber.

*The easiest way to remove pomegranate seeds is to cut off the crown ends. Slice through the rind in several places, cutting almost to the center. Submerge and soak in cold water for 10 minutes. This makes it easy to pull the rind away from the seeds. The seeds will float to the bottom of the bowl, while the membrane floats to the top. Scoop up the pomegranate membrane and drain the seeds with a colander.

Recipe from pbhfoundation.org

Snippets of Success – Overcoming the Unexpected

“Snippets of Success” are brief glimpses into the successes of Orriant participants.

Dustin initially chose to participate with Orriant because of the financial incentive. For his first assessment, he didn’t think his results were that bad. In fact, he only missed the standard by a few points in a couple areas. During his first year on the Orriant program, he took a relaxed approach to improving his health and working with a coach.  He set minimum requirements and met them the first year. He didn’t think it was necessary to have a coach nor did he see any benefits from the program.

The following year, Dustin changed his perspective and realized perhaps he did need to change his lifestyle habits. After all, his assessment results showed little improvement. Dustin shared, “I didn’t give it 100% and my blood pressure went up a little bit more. Maybe I do need to change some things. I thought the test might have been wrong, but I see now that my choices make a difference.”

Now, after recommitting himself, Dustin met and even exceeded the company standard! One of the main areas he focused on was cutting out soda. He discovered how much he relied on it during stressful times, especially when work is busy. He can proudly report he made it through his first inventory season without soda. Dustin was thrilled to report, “This is an accomplishment I didn’t know I could do.”

Dustin admits he had no intention of changing until this program. He is now committed to doing the little things each day that will make his health better. He also sees how the interaction and help from his coach is a useful tool to help him consistently improve. His desire for change is now an internal goal instead of just something he is “supposed to do”. Dustin is 20 pounds lighter, has healthy blood pressure, and feels empowered.  “I appreciate my health coach, Emily. I want to make changes now. I even see how my healthy choices are helping my kids.”

Spaghetti with Marinara Sauce and Veggies

There is always a way to incorporate more vegetables into your dinners. Orriant started with a delicious spaghetti sauce recipe from tasteofhome.com and made it healthier by adding 3 different vegetables and using lean ground turkey instead of beef. Enjoy with a large green salad.

Ingredients

• 1/2 pound ground turkey
• 1 large onion, chopped
• 1 garlic clove, minced
• 1 – 2 medium zucchini(s), sliced
• 10 oz. fresh mushrooms, sliced
• 2 cans (15 ounces each) tomato sauce
• 1/2 bag (5 ounces) of frozen spinach
• 1/4 teaspoon ground bay leaves
• 1 tablespoon minced fresh basil or 1 teaspoon dried basil
• 2 teaspoons minced fresh oregano or 3/4 teaspoons dried oregano
• pinch brown sugar
• 1/2 teaspoons pepper
• Cooked whole wheat spaghetti

Directions

1. In a large pot, cook ground turkey until  no longer pink. Drain. Saute onion, garlic, zucchini and mushrooms until tender. Add ground turkey and the next 7 ingredients; bring to a boil.
2. Reduce heat; cover and simmer for 1 hour, stirring occasionally. Serve with whole wheat spaghetti.

Note – You can also cook your spinach with your pasta. Simply add frozen spinach to boiling water when noodles have 1-2 minutes left to cook. Vegetables (such as the zucchini and mushrooms) listed above can also be added to the spaghetti sauce raw, and will cook while the sauce simmers.

Apple Snack Wedges

This quick and easy recipe is sure to delight children of all ages, including you!

Ingredients

• 2 medium apples
• 1 cup Rice Chex, crushed
• 2 Tablespoons natural peanut butter

Directions

1. Core apples. Cut into 6  wedges and pat dry with a paper towel.
2. Spread cut sides with peanut butter and roll in cereal mixture.
3. Enjoy!

Recipe from tasteofhome.com

Preventing Colds with Healthy Living

Vitamin C has long been promoted as the super vitamin to reduce the severity and length of a cold, or even prevent getting a cold entirely. In reality, most studies report there is little to no evidence to suggest that taking vitamin C makes a difference in reducing colds for the general public. Still, many people turn to the vitamin as a safety net during cold season. So what healthy choices can you make to help decrease the onset of a cold?

The Center for Disease and Prevention Control (CDC), National Institute of Health (NIH) and Mayo Clinic report regular exercise, a balanced diet and adequate sleep all play an important role in building a strong immune system. Orriant coaches suggest increasing your chances of staying healthy this season by making smart daily choices: take the stairs instead of the elevator, add fresh cut bananas to your oatmeal and aim for 8 hours of uninterrupted sleep every night. There are countless healthy choices we can make every day to stay healthy. Make the choices that work best for you and your lifestyle.

Snippets of Success – Better Eating Habits

“Snippets of Success” are brief glimpses into the successes of Orriant participants.

Frank* has made a serious change in his food choices over the past few months. Once he discovered his glucose levels were through the roof, he knew it was time to make some significant changes in order to control his sugar levels. During his nutritional transition, he has learned a lot about how to utilize smaller portion sizes and the benefits of limiting his carbohydrates. He switched to drinking minimal amounts of diet soda and has been eating fruit with a lower glycemic index that will help lower his glucose levels. In addition to these changes, Frank has been incorporating more whole grains and uses oil based dressings for his salads. These smart dietary choices have helped Frank to lower his glucose levels and he even lost over 10 lbs in the last 2 months! Frank feels more energized and has begun to cut back on some of his medication as well!

*Name changed or omitted to protect privacy.

Smart Tips for Holiday Travel

Long distance travel during the holidays can be time consuming and throw a kink in your healthy routine.  Spending half your day at the airport can be especially challenging. The best way to stay on track with your goals is to pack your own healthy snacks in your carry-on luggage. Such healthy options include: nuts, fruit (apples, bananas or grapes), granola bars, applesauce, whole grain crackers or a peanut butter sandwich. Orriant has listed other tips for your holiday travels.

• Stay Hydrated – Drinking plenty of water can help your body feel refreshed and energized. Some studies suggest adequate hydration may decrease jetlag effects.
• Look for Snacks in the Cooler – Many airport food kiosks offer healthier choices in coolers which may contain yogurt, cheese, fruit, hummus and fresh sandwiches.
• Take a Lap – Wear a comfortable pair of shoes and walk around the terminal when waiting to take flight.
• Plan ahead of time – Search the internet to discover which restaurants are located at your layover destinations. After reviewing nutritional values of menu items, you will be prepared to make healthier choices.

Healthy Choices at Airport Food Chains

Starbucks – Avoid drinks loaded with heavy creams and sugars in addition to any pastries. Instead, order their Perfect Oatmeal, Greek Yogurt with Fruit, or Chicken and Hummus Bistro box. All options offer 260 calories or less.

Dunkin Donuts – Pass on the high sugar and fats in donuts, and try the Egg White Turkey breakfast wrap. This menu item offers only 150 calories, and 6g fat compared to  the 550 calorie Chocolate Coconut Cake Donut with 39g fat.

McDonalds – Instead of a typical hamburger, large fries and large drink (which can easily reach over 1,200 calories and 54g fat), order a Caesar salad, with or without chicken, and a side of apple slices. This refreshing meal can add up to 205 calories with 5g fat.

Pizza Hut – A personal 6” pepperoni pizza is a staggering 610 calories. Unfortunately, this franchise doesn’t offer any side salads or fruit. Either share your personal pizza with a travel companion or look for another pizza chain that offers healthier side options. Try limiting yourself to 1 slice of pizza.

Nutrition facts found on individual company websites

Skipping Meals Promotes Overeating

Do your best to avoid skipping meals during the holidays. Studies show calorie restrictions and omitting meals often leads to binge eating. In other words, showing up to a party on an empty stomach will almost certainly result in overeating, specifically foods that are high in fats and sugars. Orriant offers tips on how to avoid this common holiday weight gain mistake.

Avoid an Empty Stomach

• Make a meal plan – Decide what meals to eat for breakfast, lunch and dinner and the times you will eat. Do what you can to avoid running errands, such as Christmas shopping, during your meal times.
• Pack healthy snacks – You’re bound to get hungry while you’re out and about. Pack healthy treats to stave off hunger such as trail mix or a banana. Keeping a water bottle in hand is always an excellent choice.
• Choose the healthier option – Sometimes you simply can’t wait to eat until you get home. When eating at a fast food chain, choose wisely. Order grilled chicken or salad for an entrée or apple slices instead of french fries.
• Eat before attending a party – Before leaving the house, eat a handful of fruits and vegetables. Having food on your stomach may inhibit you from overloading your plate with food.

Smart Choices at a Holiday Buffet

• Portion control – It’s okay to have a slice of pie, just don’t have 3 slices of pie! If you want a variety of sweets, take just a small sample of the ones you want the most.
• Sit away from the spread – Standing next to the food encourages quick and continuous sampling. Dish up small portions of food, and then find a seat away from the buffet table.
• Wait 20 minutes – It can take the stomach 20 minutes to signal to the brain that it is full. Wait for your food to settle in your stomach before reaching for a second helping.

If you do overeat at a party, make sure to get back on track. Don’t use it as an excuse to keep eating unhealthy food. Take a moment to realize what you could have done better and apply it to the next social gathering.

Cut Out Sugary Drinks – Tips to Drink More Water

Sugary drinks such as soda, energy drinks, sports drinks, fruit punch and sweet teas have been linked to type 2 diabetes (www.diabetes.org).  A recent study from the Global Public Health Journal also found type 2 diabetes increases by 20% in countries where food contains high fructose corn syrup, such as soft drinks and candy.

In honor of November being National Diabetes Month, Orriant provides helpful tips to consume water in lieu of  sugary drinks.

Drinking Water

1. The amount of water to drink varies for each person. A good rule of thumb is half your body weight in ounces. Example – A 200 lb. man equals 100 ounces of water a day.
2. Make it a goal to drink 1 full glass of water before having a soda. Often times you’ll find water satiates your thirst.
3. Make it convenient – Carry a water bottle with you everywhere you go. If it’s within arm’s reach (on your desk, on the treadmill, in your car), you’re more likely to drink it.
4. Freeze orange, lemon or lime slices. Adding these frozen fruit wedges will add a refreshing splash to your water.
5. Track how much water you’re drinking.  Write down every time you drink 8 ounces and add it up at the end of the day. Try using a water container that measures the number of ounces on the side. You’ll quickly learn how many full containers you need in order to meet your daily quota.
6. Struggling to remember your new water drinking habit? Set reminders on your phone or computer to remind you to drink every  hour or so.
7. Make drinking water a part of our daily routine. Drink one glass in the morning when you wake up. Drink another glass while reading a book. Develop water habits that fit nicely with your already set routines.
8. Are you the competitive type? Make a bet with a friend to see who can drink the standard 64 ounces of water for the most consecutive days.
9. Drinking water with food helps your body retain and utilize water. Make it a goal to finish a glass of water with every meal.
10. Buy a fun or personalized water bottle. Whether it’s branded by your favorite sports team or has an inspirational quote on it.  If you identify with your water bottle, the less likely you’ll be to leave it behind.

Feed your holiday crowd on a budget – Healthy Green Bean Casserole for under $10

The holiday season is upon us and it’s time to start planning delicious food for those holiday parties. While these festive gatherings are always fun, it is easy to blow your waistband and blow your budget on food. Orriant coaches cautiously advise participants about holiday eats as the average person gains 10 – 12 pounds between now and January 1st. Try this healthy recipe for less than $10!

Ingredients

Casserole

• Cooking spray
• 4 Laughing Cow, LIGHT French Onion cheese wedges
• 1 tablespoon canola oil
• ½ onion, finely diced
• 8 ounces sliced mushrooms, diced
• ¼ teaspoon salt (optional)
• ¼ teaspoon ground black pepper
• ½ cup fat-free, reduced-sodium chicken broth
• 2 teaspoons corn starch
• 2 teaspoons cold water
• ¼ cup 1% milk
• 2 bags-14.5 oz. frozen cut green beans

Corn Flake Topping

• 1 cup corn flakes, crushed
• 1 ²⁄₃ tablespoons Smart Balance margarine, melted

Directions

1. Preheat oven to 400 degrees. Spray a 1.5 quart baking dish with cooking spray.
2. Heat Laughing Cow cheese wedges in microwave for 30 seconds, stir. Set aside.
3. In a large sauté pan, heat oil over medium heat. Add onions and sauté 2-3 minutes.
4. Add mushrooms, salt and pepper and cook for 4-5 minutes. Pour chicken broth into pan and simmer for 1 minute.
5. In a small bowl, mix together corn starch and water; add to chicken broth and stir for 1 minute.
6. Add melted Laughing Cow cheese to pan and mix well. Add milk to pan; stir to incorporate. Cook additional 2-3 minutes until thick.
7. Remove from heat and stir in green beans. Pour green bean mixture into baking dish.
8. In a small bowl prepare corn flake topping by, mixing together corn flakes and margarine. Spread corn flake mixture on top of green beans. Bake 20 – 25 minutes.

100 calories, 6 g of fat per serving
Recipe from: diabetes.org