Snippets of Success – Realistic Goals

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

As Doug started working with his Orriant Health Coach, he immediately set up a goal to become more aware of what he was eating in hopes that this would help him eat less. He wanted to lose weight, and while he felt that he was eating high-quality foods, it seemed he was still eating too much.

Doug started tracking his food intake on his phone and quickly identified foods that were really high in calories. He also realized that he didn’t need two servings of higher-calorie foods at his dinner meal and could instead get by with just one.

He started filling up half of his dinner plate with vegetables and found that adding the vegetables helped him fill up without the added calories. At night, he began chewing on gum if he got a craving for something sweet, and that quickly stopped him from eating anything after 7:00pm.

As a result of these lifestyle changes, Doug has lost 20 pounds so far and is now only 10 pounds away from his goal weight. He has more energy to wrestle with his boys and he feels great! He is also more likely to be physically active—a feeling which he relishes! Doug doesn’t feel like he made any huge sacrifices along the way, but the small adjustments he made were very realistic for him and indeed helped him see the success he was hoping for.

Snippets of Success – More Water!

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

Dale* has recently made changes to his eating habits. He cut way back on soda and junk food and has also increased his water intake. He now drinks between 3 and 3 1/2 liters of water each day and feels great as a result!

He feels less groggy from cutting out the soda and also feels he has more endurance. This increase in energy and endurance helps him to play basketball at a much higher level than before and he can better keep up with his kids!

*Names have been changed or omitted to protect privacy.

Snippets of Success – Thinking Twice About Nutrition

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

At first Laurie* was hesitant about participating with Orriant, but she decided to give it a try. Now, as she works to improve the quality of her life by improving her health, she appreciates the added support and guidance that working with an Orriant Health Coach has provided.

Before resolving to improve her diet, Laurie was eating “anything and everything” without a second thought about the consequences. But as she started focusing on healthier foods, she realized how much the foods she had been previously eating were negatively affecting her.

To say the least, she is pleased with the results of her new eating habits! She feels better and is able to get up and accomplish a lot more. Her increased productivity has also helped her with stress management. Laurie has also noticed a difference in the way she looks; she is excited to be slimmer!

As she looks toward the future, she is motivated to continue her new, healthy lifestyle. Not only does she expect to live a longer life, she also expects to live a higher-quality life as well. In the years ahead, Laurie looks forward to being more independent, and most importantly, she looks forward to having more time with her family and to keeping up with her grandchildren!

*Names have been changed or omitted to protect privacy.

Snippets of Success – Smarter Snacking

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

Over the past few months, Brad* has been experiencing a great period of growth –or shrinking, rather– as he is learning to eat better and snack smarter!

When he started participating with Orriant, he had already started making adjustments to his eating habits, according to the guidelines given to him by his doctor. Following these guidelines allowed him to start making progress with weight loss.

One of the main things that Brad feels has been helping him lose weight is his choice of snacks. When he starts craving a snack, he no longer reaches for soda pop or donuts, but instead chooses to eat a small handful of nuts or fruits and veggies. He’s finding that as more time continues to pass, his desire for the unhealthy snacks decreases.

Even though he began his weight-loss journey prior to joining Orriant, Brad has appreciated the support of an Orriant Health Coach to help provide accountability. So far, he has managed to lose over 20 pounds!

*Names have been changed or omitted to protect privacy.

Actual Intake and Recommended Intake

Based on this chart from the Dietary Guidelines for Americans 2010, the typical American diet falls short of recommended levels for vegetables, fruits, whole grains, fiber and other vitamins and minerals. The typical American diet also exceeds recommended intake levels for soduim, refined grains and saturated fat.

Is this a good snapshot of your typical eating habits? Do you eat too much from the “Eat less of these” category and not enough from the “Eat more of these”?

What small, positive adjustments can you make to your eating habits?

Holiday Snacking Tips

We often get caught up in the holiday goodies and treats that are sitting around at home and work during this time of year. Holiday eating, if not kept in check, can factor into potential holiday weight gain.

The hardest time to avoid the holiday goodies is when we are hungry. It’s at that point that we are more likely to eat whatever is available, and this tends to be those not-so-healthy, higher-calorie treats. When our stomach is growling and we are hungry we think it would be best to grit our teeth and wait for a few hours until our next meal. Not so. We can have the best of both worlds: we don’t have to starve and we don’t have to give into the holiday goodies either.

Although you may feel guilty about snacking, snacks aren’t necessarily bad. In fact, well-planned eating habits allow for snacks to help manage hunger and reduce bingeing. The key is planning, being prepared and keeping moderation in mind.

To satisfy your hunger, you need to supply your body with quality snacks between your meals. Snacks that are 100 calories or less are the best options to help satisfy you without going over your daily calorie intake.

Choose snacks from these food groups:

Fruits and vegetables. Always a good go-to snack. Lower in calories than many other foods and you’ll get plenty of vitamins, minerals, fiber and other essential nutrients.

Whole grains. Whole grains provide fiber and lasting energy. Find whole-grain crackers, pretzels or other whole-grain options.

Nuts and seeds. These snacks can contribute protein to your diet, which can help you feel full for longer. You’ll also add heart-healthy monounsaturated fat by snacking on nuts and seeds. Careful, though, as nuts are higher in calories so just a small amount will do.

Low-fat dairy products. Low-fat cheese, yogurt and other dairy products can help you get calcium and protein into your diet. Watch out for extra sugar in many yogurt varieties.

Heed your hunger pangs, but forget the guilt. With planning and a little preparation, you can have healthy foods on hand so that you’re ready when temptation strikes.

Source:

MayoClinic.com: Snacks: How they fit into your weight-loss plan

Healthier Holiday Eating – Part 3

Note: This is Part 3 of a 3-Part series on healthier holiday eating. Here is Part 1 and Part 2.

Remember 5 Is Fine 9 Is Divine

The American Cancer Society suggests consuming as many as nine total servings of fruits and vegetables per day. Doing this throughout the holidays will fill up your stomach and help keep your total caloric intake down.

Plus they’re packed with tons of nutrients to keep you healthy during the holidays. Stock up on a wide variety. Cut vegetables after grocery shopping then place them in snack baggies so they’re ready to go. Make a deal with yourself to have at least five servings for the day before you consume a holiday treat.

Monitor Portions

In general, half of your plate should consist of fruits and/or vegetables, one-fourth should be protein, and the remaining quarter grains. Avoid carb-only meals. Having lean protein such as white turkey or chicken with your meals will help suppress your appetite. Watch the calories in your beverages; they add up quickly. Leave on your plate what you don’t want! Despite what you learned growing up, you don’t have to clear your plate! When you’re full, stop eating.

Socialize

When at a gathering, don’t focus your energy on the food table, instead make conversations (they’re calorie free)! Holidays are meant to celebrate good times with family and friends. Enjoy the holidays and plan effective strategies to keep your health in line.

Healthier Holiday Eating – Part 2

Note: This is Part 2 of a 3-Part series on healthier holiday eating. Read Part 1 here.

Check out these additional tips for eating healthier this holiday season. Keeping your eating habits in check today can help you be closer to the goals you may set for New Year’s!

Limit Temptations

Don’t keep holiday treats out on your counter. If a co-worker brings treats to work, make a pact to leave all goodies in the break room, not at the desks. Avoid temptations by placing a bowl of fruit on your home counter to steer clear of the cookies or pack a nutritious lunch for work to limit the desire for donuts or any other holiday goodies.

Eat Regularly

If you have a dinner party planned, don’t starve yourself all day in preparation. You will likely arrive famished and be tempted to overeat and not make nutritious choices. Instead, have healthy snacks throughout the day. You’ll be less likely to overindulge at the party.

Stay tuned for Part 3 of the Healthier Holiday Eating series!

Are You Truly Hungry?

Before noshing down your favorite snack, treat or any other food, ask yourself “Am I truly hungry?” It can be easy to confuse hunger with other body signals.

Avoid mindless eating by being more aware of your hunger level and knowing which of our body’s signals we often confuse for hunger.

Thirst

The symptoms of dehydration (sleepiness, low energy) closely mimic those of being overly hungry, which may lead you to think you need food to increase your energy level. Drink water and wait 10 minutes to see if you’re still hungry.

Stress

When stressed, you may turn to comfort foods –usually the not-so-healthy variety. Find other ways to cope with stress besides eating.

Lack of Sleep

Getting enough sleep may be one of the easiest ways to prevent overeating. If you fall short of enough sleep, keep nutritious snacks close to keep your energy level up.

Medication Side Effects

Some medications may increase your appetite. If you’ve just eaten a meal and find yourself wanting more, try and ignore it and instead chew gum or brush your teeth. With long-term medications that increase your appetite, meeting with a registered dietitian may be helpful to develop a specific plan for your needs.

Habitual Eating Times

Pay attention to if you are truly hungry, even if the clock shows it is time to eat. If you’re not hungry, wait a little bit. We are creatures of habit and sometimes just eat because we feel it is time to. Eating with regularity is important, but so is being aware of our hunger.

Seeing or Smelling Food

Your senses can increase your desire for food. If you’re not truly hungry, the clear-cut solution is, “Out of sight, out of mind.” Leave the room, hide the candy jar, turn off the TV—and the craving to eat will likely subside.

Remember, are you truly hungry?

Snippets of Success – A Cholesterol-Lowering Lifestyle

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

Jay* was stunned to find out how much his cholesterol level had increased over the past year. During his initial meeting with his Orriant Health Coach, he decided it was time to pinpoint what he could do to take control of his cholesterol before it became a bigger issue.

He discussed with his coach what areas of his lifestyle could be improved and he set up a goal designed solely to improve his cholesterol. After learning things he could do to meet this goal he began to make adjustments to his eating habits.

Twice each week, fish became part of Jay’s diet. Red meat, including steak, hamburger, pork and bacon, was no longer a free-for-all; he tried to keep it as close to one serving a week as possible. Instead, he opted for chicken, low-fat ground turkey or fish.

He also increased his consumption of fruits and vegetables, as they are high in fiber and known to help promote healthier cholesterol levels. His wife made the switch to olive oil when she needed an ingredient that called for oil, and as a family, they began consuming lower-fat dairy products.

The combination of his efforts paid off! At Jay’s most recent check-up, his good cholesterol was up and the bad cholesterol was down. His weight, although not a big concern, had also dropped due to his improved eating habits and continued exercise routine. He is confident that as he sticks to his new eating patterns he will no longer see his cholesterol rise on a year-to-year basis.

*Names have been changed or omitted to protect privacy.