Love Bites – Valentine’s Day Salad and Dessert

Chicken and Strawberry Salad

Ingredients

Dressing

• 2 tablespoons red wine vinegar
• 1 tablespoon water
• 1 tablespoon sugar
• 1/8 teaspoon salt
• 1/8 teaspoon ground black pepper
• 2 tablespoons extra-virgin olive oil

Salad

• 4 cups torn romaine lettuce
• 4 cups arugula
• 2 cups quartered strawberries
• 1/3 cup vertically cut red onions
• 12 oz. skinless, boneless rotisserie chicken breast, sliced
• 2 tablespoons unsalted cashews, halved
• 1/2 cup (2 ounces) crumbled blue cheese

Directions

1. To prepare dressing, combine first five ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk.
2. To prepare salad, combine romaine and next 4 ingredients (through chicken) in a bowl; toss gently.  Place about 2 cups chicken mixture on each of 4 plates. Top each serving with 1 1/2  teaspoons cashews  and 2 tablespoons cheese.  Drizzle about 4 teaspoons dressing over each serving.

Recipe from myrecipes.com

Fruit Pizza

This recipe has a healthier spin on the traditional fruity dessert, using a whole wheat flour short bread-type crust and sweetened cream cheese for the frosting.

Ingredients

Crust

• 1 cup (2 sticks) butter
• 1/4 cup sugar
• 2 cups whole wheat flour

Frosting

• Approximately 3/4 cream cheese, softened
• Less than 1/4  powdered sugar (to taste)

Directions

Crust

1. Cream butter and sugar
2. Stir in flour by hand. It will be very crumbly. It’s okay as long as the dough sticks together when you squeeze some in your hand. If necessary, don’t include full 2 cups of the flour
3. Press the dough into a 9 x 13 greased glass dish or small cookie sheet. Dough should be about 1/4 inch thick.
4. Bake at 350 degrees for 15 – 20 minutes. Remove from oven as soon as edges are golden brown.
5. Set aside; cool.

Frosting

1. Mix cream cheese and powder sugar until you have desired sweetness.

Finish

1. Spread the frosting evenly over cooled crust
2. Top with fruit of your choice
3. For a Valentine’s themed- treat; cut a triangle-shaped chunk from the top. Slice the strawberry in slices to create heart-shaped berries.
4. Enjoy with your sweetheart!

Recipe from Kitchenstewardship.com

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

SMART Goals

Happy New Year from Orriant!

This is typically the time of year when many of us set new goals and resolutions. This year, set SMART goals to give yourself the best chance of success.

Specific – Specific and simple goals are easier to remember, follow and achieve.

Measurable – Define your goals. Track your progress.

Achievable – You must be able to reasonably accomplish your goals, otherwise frustration can occur. This increases the likelihood of giving up on a goal.

Realistic – Goals must relate to what you really want to achieve. Realistic does not mean easy, just do-able.

Timely – Set a time requirement or a goal can sit unaccomplished forever.

Take some time and set SMART goals for 2012. Make this your happiest and healthiest year yet!

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

Winter Exercise Tips

Warm up this season by finding ways to stay active! Break the ice by adapting any of the following ideas:

Take up a winter hobby. From skiing and ice-skating to snowshoeing, there are great winter activities that burn mega calories and can mix up your normal workout routine.

Get creative at home. You could invest in a new workout DVD, purchase new or used fitness equipment, or even use your own body weight for a killer workout.

Join a gym. Most gyms offer classes and have a variety of exercise equipment to keep your workouts interesting. Your gym may even have a sauna to help you warm up this season!

Dive in. Find an indoor pool. Swimming is a great way to build endurance and keep your body lean through winter. You could try water-aerobics classes or lap swimming.

Walk it out. In some cities, people use the mall to walk like a track. You don’t have to fight the cold, and you can complete your holiday shopping at the same! Bring a friend or your baby in the stroller.

TV. Look for a fitness channel from your cable or satellite provider, or find a fitness website you like and get a workout by following along with the online program. Using the WiiFit or Kinnect are other options.

Housework. Get your home sparkling for your guests by hanging up lights, shining the floors, vacuuming, and dusting. Even simple activities add up when becoming fit.

Set a new goal. It could be anything from losing five pounds, to training for an upcoming 5k. You could even set out to break your push-up, pull-up, or sit-up record.

Try something new. Age should never be a boundary. You may be sore after snowboarding, but the more you go, the easier it will get. Choose activities appropriate for your abilities and ones that you’ll enjoy.

Find a team. Search online or call your local community center to find a league in your area. Make new friends, socialize, and get a workout at the same time.

Let it snow. Get a workout and create memories by building a snowman with your kids or grandkids. You could also make one hundred snow angels or shovel the snow.

With a little planning and creativity you can stay fit all winter long and you will not only feel better but you’ll look better too. Don’t use winter as an excuse to not be physically active!

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!

Happy Halloween!

Happy Halloween from Orriant! Tis the season of exciting times and celebrations!

To keep your health in line and enjoy the holidays, trainer Jillian Michaels suggests, “Don’t go nuts for four months just because it’s the holidays! If you break it down, there are only four holidays: Halloween, Thanksgiving, Christmas, and New Year’s. Allow yourself a few parties, but be mindful the rest of the time.”

For more ideas on staying healthy this holiday season, try adapting these tips complied by an Orriant Health Coach:

Stay Active

One of the most effective ways to maintain (or lose) weight regardless of the season is to do something active most days of the week. To offset the increased calories that may come this season, step up your exercise.

If you normally exercise for 20 minutes, try increasing it to 30 minutes, or if you normally hit the gym three days, try going four. With increased stress and tasks during the holidays, exercise is often the first thing pushed to the back burner; instead, it should be at the top of our list, as it can help manage our weight, stress and keep our energy levels up.

Set Limits

We can’t control what food may be served at a party or brought into work during the holidays, but we can control how much of the food we consume. If desserts or candies are tempting you, follow the one-a-day method: allow yourself one small serving each day. (You may have to compensate for it later by reducing your caloric intake at another meal or by burning a few extra calories while exercising). If perhaps you’re not tempted one day, skip the one-a-day idea, but don’t compensate for it later by doubling up on your servings the next time.

Note: This is Part 1 of a 3-part series. Stay tuned throughout this week for the rest of the Healthy Holiday Tips.