Rise to Success – Amber Perkins

50 pounds lighter for 2013! Harmon’s employee Amber Perkins has worked hard to improve her health.  She is being featured on an Orriant success poster. Watch her meet her Orriant Health Coach, who she credits for a lot of her success.

“I feel so much better about myself.  Not only do I feel better about the way I look, but I feel better overall: mentally, physically, and emotionally,” says Amber, a Harmon’s employee.  She has lost a total of 50 pounds and has been involved with the Orriant program for a few years now.  Amber has enjoyed working with her coach, Meggan, from the beginning.  It was February 2012 when Amber decided to get serious by starting a healthy eating plan and going to the gym.  Amber believes Orriant has been a powerful influence on her weight loss achievements. “I lost a lot of weight a few years ago during my divorce, but it wasn’t the healthy way and I gained it all back.  Now I’m doing things the right way with nutrition and exercise.  Now I can keep the weight off.”

Amber says her success comes from exercise at the gym, self-discipline, and help from her Orriant coach. “Meggan has been great.  She gave me different ideas on topics like snacks, nutrition and how to avoid overeating.  She gave me a bunch of good suggestions!”  One idea that Amber incorporated was to drink a full glass of water before dinner.  This simple change helped Amber with her portion sizes and to stay adequately hydrated.

Orriant’s tracking system helped Amber to be accountable for the things she was and was not doing.  “It helps you keep track of everything better,” she explains.  Amber also recognizes the important role a balanced diet plays in being healthy.  She strives to eat the right amounts of protein, a variety of fruits and vegetables, replace fats with healthy fats, and drink lots of water.  Amber recalls, “The way I eat now is totally different from how I used to eat.”  She suggested, “If you know exactly what you can and cannot eat, it will be easier to plan your meals.”

Amber’s advice for others is “if you really have your heart and mind set on a goal, and you stick with it, then you can make it happen.  You have to put forth the work, but it can happen.”  Amber says that after she lost her extra weight, she feels healthier overall and has a lot more energy.   She still wants to drop a few more pounds in order to meet her short term goal set at the beginning of 2012.  Once she does that, she aims to stay at a healthy weight. “As long as I keep doing what I am doing, and stay on the right track, I will keep the weight off.”

Top 10 Most Popular Physical Activities

Check out the most popular physical activities in the USA (Click image to enlarge).

What will you do to stay active this weekend?

Source: Visual.ly

Sunlight and Vitamin D

Spending time in the sun can be great for your health! Sun exposure helps your body produce vitamin D and can improve your mood. Vitamin D has been shown to decrease the risk for bone disease as well as some types of cancer, including cancers of the colon, prostate, and breast.

The easiest way to get vitamin D is to spend a small amount of time in the sun without sunscreen. Although no reccomendation has been set for this, researchers suggest that spending about 5 to 30 minutes outside twice a week without sunscreen will be enough exposure to get sufficient levels of vitamin D into your system.

While a small amount of unprotected sun exposure may have great health benefits, a lot of sun exposure can be very unhealthy and could lead to skin cancer. If you like to spend a lot of time in the sun, it is important to cover up with protective clothing and sunscreen. In order to gain the benefits of sunscreen (not getting burned and not getting too much sun exposure), you must wear sunscreen properly.

First, shake the sunscreen bottle well before applying it to the skin. Shaking the bottle will mix the particles in the bottle. It is important put sunscreen on 20 to 30 minutes before you go outside. This will allow time for the skin to absorb the sunscreen so that it will work more effectively. Sunscreen must be reapplied throughout the day. If you plan to spend time in the water, it is important to get water-resistant sunscreen.

Sunscreen is very important to wear when spending a long time in the sun, but there are also other ways to help protect yourself from overexposure. Eating certain foods can have a protective effect against the sun. The carotenoids in colorful bell peppers, red tomatoes, watermelon, blueberries, and yellow summer squash are great for the skin. The antioxidants in these vegtables help to protect the skin so remember to eat your fruits and vegetables this summer!

Sources:

National Institutes of Health: Vitamin D

FoxNews.com: Healthy Foods for Sun Protection

The Centers for Disease Control and Prevention: How to Apply Sunscreen

Walk Your Way to Better Health

Enjoy the beautiful spring weather by walking! You will gain some great benefits along the way.

A Splash of Water

Benefits of Drinking Water

One of the best things you can do for your body is to drink plenty of water. It sounds so simple, but drinking water does wonderful things for your health. Among many other functions, water helps you maintain a normal body temperature, protects your spinal cord and cushions joints. Water can also help prevent kidney stones.

Drinking water also helps keep your mind awake and alert. Did you know that one of the most common causes of daytime fatigue is mild dehydration?

Sources of Water

Although most of the water we consume comes from drinking water and other beverages, many foods contain water, including soups, vegetables and fruit. Water makes up 85-95 percent of celery, oranges, tomatoes and melons, so eating your veggies will also help you to get in enough water.

Water Intake Recommendations

No research has identified the specific amount of water that humans need, but many experts recommend drinking between six and eight glasses every day. The amount of water that your body needs will depend on your activity level, location and health status. People who are physically active need more water because they must replenish the water lost through sweat. If you live in a hot, dry climate or live at a high altitude, your body will also need more water.

Tips for Drinking More Water

With the weather getting warmer, your body will need more water each day, especially if you like to spend time doing activities outside. Here are some simple tips for drinking more water this summer:

• Keep a water bottle with you all the time.
• Whenever you pass a drinking fountain, take a sip.
• Instead of drinking sugary drinks, choose water.
• Add a lime or lemon to your water to give it more flavor.

Sources:

CDC: Meeitng Your Daily Fluid Needs

MedLine Plus: Water in Diet

WebMD: Drinking Enough Water

Benefits of Sleep

Getting enough sleep is essential for both physical and mental health. A recent study by the Harvard Women’s Health Watch shows that chronic sleep loss can lead to weight gain, weakened immune system, and high blood pressure. On the other hand, there are so many benefits for getting enough sleep. Sleeping can help with memory, disease resistance, and even creativity.

Here are some great reasons to get enough sleep:

Learning: A recent Harvard study showed that dreaming helps the brain to learn and recall information. Sleep also helps your brain function efficiently.

Immune Function: Sleep deprivation makes you more susceptible to disease by altering the immune system. Getting enough sleep can keep your immune system healthy.

Mood: Too little sleep can lead to feelings of impatience, frustration, and irritability. It may also be hard to concentrate when you have not gotten enough sleep.

Maintaining a Healthy Weight: Studies have shown a link between sleep deprivation and obesity. Although the reason for this is unclear, some research shows that sleep deprivation can affect the processing and storage of carbohydrates in the body. Other studies suggest that sleep deprivation causes imbalances in hormones, which can lead to weight gain.

Sources:

Harvard Health Publications: Importance of Sleep: Six Reasons Not To Scrimp on Sleep

WebMD: The Benefits of a Good Night’s Sleep

Harvard Health Publications: Sleeping Helps Learning, Memory

Jump into Spring!

With the mild winter we’ve had, you may have found it easier to stick to your exercise routine. However, if your shoes or routine need some dusting off, let’s discover some motivation to take our fitness to the next level as spring-time rolls in!

We know that exercise can bring the benefits listed below, so why aren’t we more diligent? It may be because of our daily demands. Most of our running around nowadays happens in our cars, not on foot. Every little bit of activity can add up, though, so the next time you feel limited in your exercise with time or equipment, remember the following:

Benefits of Exercise:

∙ Balance

∙ Stronger bones

∙ Lower body fat

∙ Lean muscle

∙ Faster metabolism

∙ Self-confidence

∙ Lower cholesterol

∙ Reduced pain

∙ Improved mood

∙ Lower stress

∙ Better sleep

∙ Healthy joints

∙ Digestion function

∙ More energy

Ways to Fit in Fitness:

• Ride your bike to work
• Park your car further away from your destination
• Climb the stairs during a break
• Walk around the office building before going in
• Take 15 minutes during your lunch break to walk
• If you take a train or bus to work, get off one stop prior to your destination

Exercise Guidelines:

• A well-rounded exercise routine should incorporate aspects of endurance, muscle strength, and stretching
• Most health experts recommend at least 30 minutes of activity, at least 5 days per week
• If you’re trying to lose weight you may need upwards of 60 minutes each day
• The key to sticking with an exercise program is to find one that fits into your schedule and is enjoyable

Sticking to Fitness:

• Listen to music or books while exercising
• Watch your favorite TV show, the news or a movie as you workout
• Consider joining a health club (there are even senior centers & female-only clubs available)
• Join a team (swim, golf, tennis, basketball, volleyball)
• Set up a few sessions with a personal trainer to introduce you to new forms of exercise
• Plan out your day: will you exercise in the morning, at lunch, or in the evening on a given day
• Set up a home gym, walk at a mall, stroll the community parks, or take some laps at a school track
• Exercise with a friend or family member

Today is a great day to start your new exercise routine!

The RISE Newsletter – March/April 2012

The latest issue of The RISE is now available! Here is what you will find in this edition:

Protecting Your Pearly Whites

10 ways to protect your teeth from the effects of acidic foods and beverages like citrus fruits and sodas.

Diet Sodas & Weight Gain

It seems counter-intuitive that a zero calorie drink would be associated with weight gain, but recent research shows a connection.

Finding Motivation to Exercise

Are excuses keeping you from exercising after work? We have tips to beat those excuses!

Recipe of the Month

Try these 3 recipes for low-calorie, naturally flavored alternatives to soft drinks.

Read the full issue here:

The RISE – March/April 2012 – English

The RISE – Marzo/Abril 2012 – Español

The RISE Newsletter – January/February 2012

The latest issue of “The Rise” is now available! Here’s what you will find in this edition:

Fitting in Exercise

Finding the time to exercise can be a battle. Try these simple ways to find extra time in your day.

Benefits of Drinking Water

Did you know that humans can live about 1 month without food, but only 1 week without water?

What’s Wrong with Diet Sodas?

It’s better than regular soda… right? Think again.

Recipe of the Month

Warm up those winter nights with a bowl of macaroni and cheese soup with broccoli.

Read the complete newsletter here:

The Rise – Jan/Feb 2012

The Rise – Jan/Feb 2012 – Español

Best wishes for a happy and healthy 2012!

Keep the Sugar in Check

The holiday sweets finally disappeared only to find that Valentine’s Day candy is fully stocked on the stores’ shelves! Keeping sugar intake controlled is important not only for our waistlines but also for overall good health. To help you gain control of a sweet tooth, consider trying some of the following tactics:

Understand your cravings: Sweet is the first taste humans prefer from birth. When we consume sugar or even carbohydrates (because they are converted to sugar in our bodies), endorphins/chemicals are released that calm and relax us.

This could explain why people may not only crave sweets but also higher-carb foods like breads. Carbohydrates are needed, but reaching for whole grains instead of white/refined grains will help keep your cravings in check.

Give in sometimes: It’s okay to have a treat every now and then, but the problem is when we over-consume. A healthy diet allows women to have 6 teaspoons (24 grams) of sugar each day while men can have 9 teaspoons (36 grams). Another idea is to keep your sweet treat close to 150 calories.

Reach for fruit: Reach for fruit when a craving hits. You’ll get the sweetness plus fiber and other nutrients.

Step away: Instead of having an afternoon treat, take a walk. Getting a change of scenery can help the craving go away, and you’ll get a natural boost of energy.

Eat regularly: Going too long between meals can leave you with low blood sugar, making you want to reach for a quick fix. Instead, eat every three to five hours to keep your blood sugar and hunger level sustained. Eating protein with your meals or snacks can also help curb your craving for sweets and leave you feeling fuller longer.

Monitor emotions: Sugar cravings often stem from emotional problems. When you feel stressed or sad, be aware that your body may be looking for that quick boost of endorphins. Reach instead for healthy snacks and meals, which will leave you feeling better in the long run.

Get enough sleep: When we’re tired, we’re more prone to reach for sugar to counteract our exhaustion. Adults should aim for 7-8 hours of sleep each night.

Stay hydrated: Oftentimes we mistake hunger for thirst. Drinking adequate amounts of water can naturally help fight cravings.

Keep it out of reach: If you don’t buy sugary foods, you’ll be less likely to eat them! Keep unhealthy snacks out of the house and office. Replace the cookie jar on the counter with a bowl of fruit!

Be patient with yourself. Cutting back on sugar will take some getting used to, but the more you work on it, the easier it will get.

With February being the month to celebrate love, give some love to your heart and health by working on moderation when it comes to your sugar intake!

Source: WebMD: 13 Ways to Fight Sugar Cravings