Sweet Punch Romaine Lettuce Smoothie

Ingredients

• 1 cup ice
• 1 cup non-dairy milk (oat, rice, soy, almond, hemp, coconut, or raw nut or seed milk)
• 1 cup strawberries
• 1 banana or 1 cup of mango or 1 small mango
• 1 cup pineapple
• 1 apple
• 1 cup chopped romaine lettuce, tightly packed or 2 cups loosely packed (or Spinach or any other mild greens)
• 2 tablespoons pumpkin seeds (or ground flaxseeds if you don’t have a powerful blender)
• ½ cup dried apricots (or any other dried fruit which can also be presoaked for a smoother blend)
• 1 cup of oats (ground the oats into flour before adding the other ingredients to make it smoother)

Instructions
Blend the ingredients in the order listed. Add more water if required to
thin it out. Substitute any of the ingredients for whatever you already have.
Makes 4-5 servings.

The RISE Newsletter - September 2013

Looking for a good read? Look no further than Orriant's September issue of The Rise newsletter.

Zen Den
With our hectic schedules, how can we not be stressed? Master your personal Zen.

Group Fitness 

You've heard the raves and seen the crowds. Perhaps you've wondered what all the fuss is about!? Group fitness rocks!

Recipe of the Month

Peanut Butter Oat Granola Bites - a back to school treat the kids will crave!

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Breaking the Bad Breakfast Cycle

As a newlywed many years ago, I was surprised to learn that cold cereal was one of the most expensive grocery purchases I made. We had a very limited budget and this boxed item gobbled up a pretty good chunk of it.

 To make matters worse was that as a couple we were both college students, and cold cereal was pretty much a staple for us at the time. Luckily we have matured and so have our breakfast preferences. Despite this, cold cereal can still be a budget buster because of our four growing kids. My son can easily demolish a good portion of a brand-new box if he were left to his own devices. Who can resist the crunchy sweet goodness of sweetened corn? Not my 9 year old, that is for sure.

During those 4 cereal-munching years, I learned just how void of nutrition all of that cold cereal was. This high-sugar, empty-calorie meal wasn’t doing much to fuel my mind and body back then, and it still doesn’t do much for my son today.

With a new school year around the corner, many parents are searching for a way to start the day better. Both for us and our children. The answer has been here all along, just a little too simple for us to always see. Getting back to basics is the best solution.

Eggs. These little incredible protein-packed natural wonders are a perfect way to begin the day. The fat and protein they contain are filling. While my son could probably polish off an entire box of empty-calorie cereal, it would be virtually impossible for him to eat 18 eggs. And, those 18 eggs are less expensive AND much more nutritious, than the cold-cereal that had once been our habit.

Oats. This inexpensive breakfast choice is loaded with fiber! Let’s face it, most of us could do well to have a little more fiber in our diet. It has also been shown to boost immunity, which the kids could use as they all return back into the classroom. The trick to eating oats is to try it a few different ways. If you are picky about the texture, try undercooking it a bit. Also, if you are used to the taste of sweetened cereal then go ahead and add some honey. Then over time, slowly reduce the sugar that you add, and try other things. Fruit, honey, and cinnamon are all favorite ways to eat oatmeal.

Vegetables. What? Vegetables for breakfast? That’s right. Steaming some quick vegetables or even crunching on some raw ones while driving to work can be a fantastic start to the day. Add in a half avocado for some healthy fat, or even a handful of almonds. This no-fail breakfast is sure to get the day started right. And, there are no excuses with this one. Grabbing some raw vegetables and a handful of nuts takes virtually no time at all.

Give these ideas a try, even just once a week in the beginning. What do you have to lose but some expensive processed food and a sugar-high? You will find that these wholesome natural foods will provide a great energy source for your body, some attentiveness to your mind, and keep a little more money in your wallet. 

Stuck in a Rut?

You know those little nagging thoughts that creep up while waiting in the drive through

line? -“Ugh, this stuff can’t be good for me.” “What am I teaching my kids?” “Here I go blowing the food budget again.” “Something has got to give.” “This is not the rut I want to be in.”

 It happens to all of us. The busy rush of day-to-day life often crowds out one of the most important parts of the day - meal time. So, what do we do in a pinch? Hit the drive through, grab a pizza, or order take-out. Something that used to be an occasional indulgence is now part of our regular routine. We know better, but DOING better is the tricky part. Start Small! Don’t overhaul everything all at once. Pick one meal each week, or each day, and commit to eating at home, or brown-bagging it on a regular basis.

Have a Plan. If you wait until 5:00pm to think about your dinner plans, chances are your dinner is waiting under a heat-lamp somewhere. Start asking yourself, “What’s for dinner?” a lot earlier. Even get a little crazy and plan a weekly menu.

Write it down so you can do the small prep work ahead of time. You can pull something out of the freezer, or toss something in a crock pot in the morning.

Grocery Shop. This is where the rubber meets the road. Make a date with yourself to grocery shop on a regular basis. Plan simple, quick meals that include the basics: lean meats, fruits and vegetables, whole grains. Avoid pre-made meals or TV dinners that contain unnecessary calories and sodium.

Keep it Simple. Don’t plan fancy meals. Let’s be honest, the stuff you have been picking up isn’t too fancy either. Choose foods on the perimeter of the grocery store (excluding the donuts), that is typically where the fresh items are. What’s a simple meal? Try grilling some chicken or steaming up a quick vegetable. It doesn’t take long to prepare healthy food at home. Maybe even less time than it takes to run out and grab something.

Walk on the Wild Side. Try new things. Break out of your old routine and see what else is out there. Try a new recipe once a month and see if it can make it into your regular rotation.

Use Paper Plates. While not always environmentally friendly, neither is all of the packaging that your fast food order comes in. Make your meal clean-up at home a breeze by simplifying a bit, at least while you transition to eating at home more.

Cook Once, Eat Twice. One favorite tip would be to cook more than you would eat at one meal. Put the leftovers in the fridge to use for another meal. For example, grilled salmon on Monday could lead to fish tacos on Wednesday. Or a roast in a crock pot one night can mean a quick roast beef sandwich on another night. Get rid of your guilty conscious by getting reacquainted with your kitchen at home. Your meals will be healthier, your family time can improve, and you will save a few bucks in the process. Start small, you can do it!

Got Water?

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Today’s Preparation Determines Tomorrow’s Achievement

 Last minute Summer excursions and Fall break planning is underway.  If you’re finding it hard to keep your healthy routines going while you’re away, don’t fear! Orriant has tips to help keep you on track, so you feel great when wearing that bathing suit on vacation.

You’ve probably heard the notion, “If you fail to prepare, you’ve prepared to fail!” This can be applied to your getaways. As you’re packing and getting everything in place to leave town, take some time to map out what you can do to make the trip a healthy experience for you and others involved. Set a few health-related goals for the trip so you’ll feel energized while you’re away and not fall into a slump that’s hard to climb out of when you return home.

A few goals to consider could be: do you want to lose a couple pounds during the trip

or will it be a success if you can maintain your weight? How many days can you involve activity: every day, every other day? What will you do when it comes to eating out: share meals to have smaller portions, skip desserts, or drink water instead of a high calorie beverage? If you leave with a plan, it will be easier to stay committed and make healthy choices during the venture. To keep your exercise going, scope out activities that involve fitness. If you’ll be taking kids along, plan to visit a theme park, zoo, water park, national park, or beach. Can you bring along your bikes, or is the area you’re visiting or traveling through famous for hiking trails? Maybe there’s a hobby locals love that you can try: surfing, paddle boarding, or golfing. If you’re staying at a hotel, can you find one that offers a gym or swimming pool? If you’re visiting family, maybe they have a gym membership where you can purchase a daily or weekly guest pass. Remember the last time you had guests visit you? Did it interfere with your workout time? Don’t do the same to them! Get fit together!

If you know the trip’s events are going to interfere with any spare time for leisure activities, perhaps you can pack resistance bands or weights to use for 30 minutes before your day gets going. You could even prepare to do your favorite workout video. Just don’t forget to pack your sneakers.

A New ‘Spin’ on Life

Exercise can be fun when it is something you enjoy and makes you feel good. That is what one employee from South Shore Medical learned after attending a spin class 3 days each week for the last month. She has tried a lot of different exercises and workout options throughout this year, and has now found something that she really enjoys. She said after completing a spin class she feels much better throughout the day and very accomplished knowing she burned more than 600 calories.

A healthy diet and calorie control is also a part of her daily routine. She is getting closer every month to her weight loss goal. After calling her Orriant Health Coach this past month, she got a few extra tips about the importance of weight training. She now plans to add some different weight training exercises to her routine to make sure she stays on track and makes her weight loss goal before her birthday. With her persistence and daily healthy habits, she’s got it made!

Don't forget to check out Orriant's website!