Fall Freedoms

We have all heard how important diet and exercise are when it comes to our health. Consuming nutritious foods and getting a regular amount of physical activity can have tremendous benefits when it comes to fighting off diseases and having a higher quality of life. But did you know that stress can have just as much of an influence on your health? Studies have shown that stress can worsen or increase the risk of conditions such as obesity, heart disease, Alzheimer's, diabetes, gastrointestinal problems, and even depression and, asthma. But with our hectic schedules and various responsibilities, how can we not be stressed? This is where “Zen” comes in.

 Zen

Zen began as a form of Buddhism with an emphasis on the values of meditation and intuition. It emphasizes that a person be aware, at peace, and free from the distractions of the material world. Ultimately, mastering Zen means that you are experiencing reality fully but not letting it stress you out! We experience many high-stress situations on a daily basis. Utilizing Zen can help you cope with these situations without skyrocketing your stress levels. And the good news is, you can even do it in the comfort of your own desk.

Creating a “Zen Den”

It has been shown in numerous studies that stress at work is by far the greatest source of stress for American adults. This trend has continued to worsen over the past few decades as workplace demands have increased. What better place to create a Zen Den? A Zen Den can be whatever you want it to be. It is a place for you to find a few minutes of calm among the chaos and just relax.

Below are several ideas to help you create a Zen Den of your own:

1. Stop and take some deep breaths. Inhale, then slowly exhale for twice as long as the inhalation. Repeat this process for a minute.

2. Put in headphones and listen to some music.

3. Find a room to stretch or just sit in silence for a few minutes to clear your mind.

4. Put up pictures of your family or friends on your desk or work area.

5. Close your eyes and focus on the positive; what went well today?

These are just a few tips to help you cope with stressful situations in a way that will not be detrimental to your health. These simple activities can have a lasting impact on your overall physical and mental well-being. Why not try falling into some stress-free freedom in your personal Zen Den? 

Recipe of the Month

Peanut Butter Oat Granola Bites

Ingredients:

• 3/4 cup rolled oats
• 2 tablespoons unsalted, roasted sunflower seeds
• 2 tablespoons pistachios, chopped
• 1/4 cup dried cranberries, chopped
• 1/4 cup dried blueberries, chopped
• 2 tablespoons ground flaxseed
• 1/2 teaspoon kosher salt
• 1/2 cup creamy peanut butter
• 1/4 cup chunky peanut butter
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

Directions:

In a large bowl, combine all ingredients making sure to evenly distribute all the ingredients. Roll some of the dough between your hands, if it sticks together it is ready to go. If it feels too dry then add a bit more peanut butter or honey. If it is too wet add extra oats or flaxseed.

Line a baking sheet with parchment paper. Roll a heaping tablespoon of dough into a 1½-inch ball and then place it on the prepared baking sheet. Repeat with the remainingdough. Chill in the refrigerator at least 30 minutes before serving. Store in airtight container in the refrigerator for up to 2 weeks. 

The RISE Newsletter - October 2013

It's time for another edition of Orriant's The RISE newsletter. Enjoy!

Changing Seasons
With the arrival of fall, you may find it harder to stay physically active... especially if your workout routine consists of outdoor activities. Orriant has ideas to keep you moving during the drop in temperature.

Orriant Health Assessments℠ 
Do you have an upcoming Orriant Health Assessment℠? We give you a sneak peak at what happens during these brief tests and how to best prepare for your appointment.

A Healthier Halloween
Wondering how to keep your kids (and self) from gorging on Halloween candy this year? Orriant has some easy tips to stay healthy as the holiday season kicks off.

Recipe of the Month
Fresh Salsa - a Fall favorite!

Click here to read The RISE - English

Click here to read The RISE - en Español

Safe, Healthy, and Stress Free Travel

When it comes to traveling and being on the road, staying healthy isn't always a priority. However, that doesn't mean it shouldn't be important. Whether you are traveling for business or traveling for vacation, here are a few tips for staying healthy:

Traveling out of the Country?

• It is good practice to see your doctor at least 6 weeks prior to your traveling time to make sure you are up-to-date on your vaccinations.
• Ask your doctor if there are any safety precautions that you should be aware of before you leave. For example, a person dealing with heart failure might need to take shorter flights with more stops to prevent sitting for long periods of time. Others might need to take certain medications to prevent contracting an infectious disease.
• You can use the Internet for general health information for places you will be visiting to see if there are any outbreaks of diseases: Centers for Disease Control and Prevention (CDC) has this helpful website resource, www.cdc.gov/travel.
• If you are taking a cruise you can find your ship’s sanitation inspection scores, www.cdc.gov/nceh/vsp.
• WebMD recommends finding out where you can get the best medical care in the region you are visiting. The U.S. State Department's website, www.usembassy.gov, lists every U.S. embassy worldwide and lists some doctors and medical facilities in those countries. Find out if your insurance company will cover you. You may need special travel health insurance.

Stress While Traveling

• Traveling can be stressful, so here are a few tips to keep your stress in check:
• If traveling by air, arrive early before your flight and be sure to check departure times. For domestic flights, it’s recommended to arrive 1 ½ hours early and for international flights, plan to arrive at least 2 hours early.
• Pack security smart. Use a TSA approved lock so your suitcase can be opened as needed without risking damage.
• Dress for security. Remove all metals and stow in your carry-on baggage so you can spend less time in screening.
• Get plenty of rest before traveling, and limit alcohol and caffeine while traveling to help with adjusting to a new time zone.
• Having a patient, happy attitude can also make a difference with keeping stress levels down. Try smiling at those around you to help ease any tension. 

Snippets of Success - Understanding the Importance of Healthy Decisions

"Snippets of Success" are brief glimpses into the successes of Orriant participants!

When *Mysti began working with an Orriant Health Coach℠, she knew she needed to lose weight in order to improve her health and feel better about the way she looks. She started her weight loss journey by tracking her diet with a food journal. By paying close attention to her food selections, Mysti has created a more balanced diet, and has learned the importance of eating more fiber rich foods that will help her stay full compared to empty sugary carbohydrates. In addition to eating healthier portions sizes, Mysti incorporates stress relieving techniques such as meditation (which has helped her reduce stress-related eating) and is drinking more water thanks to her fancy new water bottle she purchased. Another major victory comes from limiting her late night eating, specifically while watching television.

As she has made these changes, Mysti now understands she needs both a healthy diet and regular exercise. By including daily exercise in the mornings, not only has she seen progress in her weight loss, but she has noticed how much better her days seem to go when she exercises. She has more energy throughout the day and has commented that “it is a lot harder to put off if you do it first thing.”

The results of her hard work this past year was losing close to 25 pounds and even reaching a healthier cholesterol profile at her most recent Orriant Health Assessment℠. She attributes her success to consistent exercise, healthier food choices, portion sizes, and cooking new healthy recipes that she enjoys. During the course of making these changes, Mysti realized if she does not like the meals she prepares, she will go back to old habits. She feels better, looks better and enjoys the fact she is down two clothing sizes. Mysti has thrown away her old pants that are too big and vows to never wear the larger size again!

*Name changed or omitted to protect privacy.

Kickboxing | Spinning | Zumba©

You’ve heard the raves and seen the crowds. Perhaps you’ve wondered what all the fuss is about!? Here are just a handful of reasons group fitness rocks!

STRUCTURE: With few exceptions, each group fitness class includes the three components of a well-rounded workout: warm-up, training (the “workout”), and cool down. You get the whole package! And because group fitness operates on a strict schedule, you’ll have to plan ahead of time to make it happen (hint: The things that get scheduled are the things that get done!).

UNITY: Uniting a group around a common goal brings an energy to your workout that you just can't mimic on the machines. At least for the duration of the class, you’re all in it together!

VARIETY: With offerings ranging from boot camp to hula dancing, there’s something for just about everyone. Even within the same class format, each instructor has his or her own style. If you don’t feel comfortable with a certain instructor, check the schedule for other options before giving up on the class entirely.

FLEXIBILITY: Just like any group setting, you will see all kinds of shapes, sizes and fitness levels around you. Most instructors will demonstrate the same moves at different “levels” or intensities so you can make it your own. Pace yourself. Feel free to opt-out of any move you feel uncomfortable with. Just keep moving!

RESULTS: You'll naturally push yourself a little harder and a little longer in a group fitness class because you'll have more adrenaline—and because someone else is calling the shots! Additionally, most classes follow an interval format, with a few minutes of higher intensity work followed by a recovery phase. As a result, you’ll burn more calories than you would during a typical, steady pace workout. For best results, participate in several different class formats to keep your workouts fresh and avoid adaptation (the dreaded plateau!).