Thursday, January 30, 2014

"Not-Yo" Normal Cheese Dip

Orriant Health Coach, Corene, shares her recipe.

"Not-Yo" Normal Cheese Dip Recipe

1 cup cashews, soaked in water for at least 2 hours or overnight
2 cups beef broth
2 tablespoons miso*
2 teaspoons cornstarch

1 tablespoon olive oil
1 small yellow onion, diced
1 red or orange bell pepper, diced
1 jalapeno pepper, seeded and sliced (keep seeds if you want more heat)
3 cloves garlic

2 teaspoons ground cumin
1 teaspoon chili powder
2 tablespoons nutritional yeast **
1/4 teaspoon salt

1 tablespoon fresh lemon juice
1/2 teaspoon turmeric ***

Drain the cashews. In a blender or food processor, puree them with broth, miso, and cornstarch until very smooth. This could take anywhere from 5-10 minutes, depending on your blender.  Rub between your fingers to test; slight graininess is ok, but try to get it as smooth as possible. 

In the meantime, preheat a sauce pan over medium heat.  Saute onion, pepper, and jalapeno in oil with a pinch of salt until soft, about 7 minutes.  Add the garlic and saute about a minute more. 

Transfer vegetables to the blender where the cashew mixture is.  Add cumin, chili powder, nutritional yeast, and salt.  Blend again until very smooth. 

Transfer mixture back into the pot.  Whisking often, turn heat up to medium until the sauce comes to a slow rolling boil.  Lower the heat so that it doesn't burn and cook for about 15-20 minutes.  Whisk often and check to see that it's thickening.  If not, then turn heat up a bit.  It should become nicely thickened but still pourable and velvetta-ish.  

Stir in the lemon juice and turmeric at the end.  If the sauce seems too think, drizzle in a little water and whisk to desired consistency.  Serve hot!

*  Miso is a soybean paste.  If you can't find it in your grocery store, you can easily find it in an Asian grocery market.  
** You can find nutritional yeast in the bulk bins at some grocery stores and most health food stores.  This can easily be omitted from the recipe, as well. 
***This is used to deepen the yellow color of the sauce and can be omitted if you don't have it on hand. 

  • You can substitute sunflower seeds for the cashews if you have a nut allergy. 

Note: the sauce will thicken as it cools.  Stir in a bit of water and re-heat. 

(Recipe adapted from Post Punk Kitchen Recipe)

Monday, January 20, 2014

Ron's Marathon Journal - Fighting Through Setbacks

Wheeler Machinery employee and Orriant participant, Ron Fehr, won't let anything derail his training for the Boston Marathon. Ron shares how he made it through the last few weeks.

December wasn't the best month for my training. The first 3 weeks were incredible and I was even ahead of my goals. I then suffered a shin bruise which made it impossible to run, and nearly impossible to walk. On top of that, I was put down with flu-like symptoms for 3 weeks. Needless to say, it was rough. My mileage goals and speedwork goals were not met, but that's okay. It happens every now and then. I have finally been able to run again without pain in my leg and am excited to have a great January!

Friday, January 17, 2014

Spaghetti with Garlic Scape Pesto with Tomatoes

If you can't find garlic scapes, you can make the pesto by substituting 2-3 cloves of garlic and an additional cup of basil.

Spaghetti with Garlic Scape Pesto and Tomatoes

·                     14 oz high fiber spaghetti (I like Ronzoni SmartTaste)
·                     5 tbsp garlic scape basil pesto
·                     2 cups cherry tomatoes, sliced
·                     kosher salt and fresh pepper


Cook pasta in salted boiling water according to package directions. Drain pasta and toss with pesto and tomatoes. Top with fresh cracked pepper and grated cheese on the side.

Monday, January 13, 2014

Mommy Blog - When 'Life Happens'

Since my last post, I have had child #4. I was feeling pretty confident leading up to his birth that I could keep the early morning exercise going. I had it all planned out that I would go to workout classes on certain days and times... THEN LIFE HAPPENS!

I will be the first to admit, it's been harder to get a routine going this time around. I am really blessed that I could return to normal activity so soon after childbirth. I started walking with the kids on day 2, and went back to the gym on day 10. While I want to get my body back in good physical condition again, it ultimately comes down to sanity. That 1.5 hours is my time! It’s the one time I am able to do my own thing without interruptions; like a little one tugging on my shirt or settling arguments. Let’s just say everyone is happier when I get my exercise.

Emily with husband Darin, and their children
Madelynn, Owen, Isabelle, and Garett.
Even though I know how much exercise helps my sanity, still, it's been a struggle this time around. I am sure we can all ramble off reasons why our exercise is not as intense or regular as it should be, but I am still determined. I have chosen at least 3 days a week that I will get up and go to the gym by 4:30am. It might be following a restless night, but is one more hour of sleep really going to take away that fatigue? I have also equipped my computer with 4-5 different exercise videos that I can do on other days. Oh yes, the videos can also be used on days when I might successfully talk myself out of waking up early… it has been known to happen.

So, who's with me? I am not suggesting you have to get up at 4:30 am, that is just what works best for me and my schedule. What I am asking is that you pick at least 3 days a week, with a specific time, and write them on your calendar or in your phone. For the remainder of January, commit that you will stick to it every week. Then come February, we will re-evaluate and keep it going. If you need ideas of what to do, speak with your Orriant Health Coach℠ or check out our awesome Tabata workouts. Recruiting an exercise buddy is always a good idea too.

In closing, New Year's resolutions are not something we vocalize, do for a month, then feel guilty because we “failed”. They are goals that we set, write down, and revisit on a regular basis. Make sure you feel confident and excited about what they will do for you. Envision the change! Until February, here's to making a routine happen.

Wednesday, January 8, 2014

Top 10 Workout Songs of 2013

Here it is!  Orriant’s Top 10 Workout Songs of 2013…which one is your favorite?

  1. Katy Perry- Roar
  2. Alicia Keys- Girl on Fire
  3. Imagine Dragons- Radioactive
  4. Avicii- Wake Me Up!
  5. P!nk- Try
  6. Taylor Swift- Knew You Were Trouble
  7. Selena Gomez- Come & Get It
  8. Icona Pop- I Love It
  9. Maroon 5- Somebody
  10. Neon Tress- Everybody Talks

Monday, January 6, 2014

Ron's Marathon Journal - How Ron Fehr Got Started

“When people ask me about running, I tell them that I was not a runner when I began this journey.  A half marathon or full marathon seemed absolutely crazy.”

Wheeler Machinery employee and Orriant participant, Ron Fehr, shares his transformation from overweight to athlete.

In 2005, a friend snapped a photo of me while we were fishing.  It was hot, and I’d removed my shirt to cool off.  After he showed me the pic, I was startled into action.  After being active most of my life, I’d let myself slip and weighed in at 230 pounds.  At 29 years old, I decided to make some health goals, and my first goal was to complete a sprint triathlon.  Not being a swimmer (at all), this was a daunting task.  After a year of training, I lost 50 pounds and completed the St. George, Utah Triathlon.  After that, I began cycling and running not only for fitness, but because I had begun loving it.

Since then I have completed a dozen triathlons including the St. George Ironman, at least a dozen half marathons, 5 marathons, a 50K trail race, a 50 mile trail race, LOTOJA twice (a 206 mile bike race), and the Wasatch Front 100 Mile Endurance trail run the last two years.  Although I went to Boston in 2012 and finished the race, it was more of a leisurely jog than a race due to a previous injury.

In 2013, I decided I wanted to run Boston again. My employer, Wheeler Machinery, has been generous enough to sponsor me. I set a goal to qualify for Boston by running the Missoula, Montana Marathon under 3 hours.  My training was intense for 7 months, but when race day came, I was able to push myself across the finish line in 2:58.  My new goal is not only to run hard (and injury free) in Boston, but to finish in under 3 hours. 

My preparation for Boston began in October 2013.  I have been working with my Orriant Health Coach℠ to both lower my cholesterol and discuss my training regimen, which includes two-a-day runs.  My current goals involve speed work, intervals, and hill training.  My diet goals were a little lax due to the quantity of calories I burn, but I buckled down in December, cutting back on sweets and all the holiday goodies. 

When people ask me about running, I tell them that I was not a runner when I began this journey.  I did not enjoy running, nor did I have any desire to run more than a 5K or maybe a 10K.  A half marathon or full marathon seemed absolutely crazy, and an ultra-trail race seemed certifiably bonkers.  Running didn’t come easily to me.  It took thousands of miles, countless hours, a monitored diet, and immeasurable support from friends, family, co-workers, and my Orriant coach to be where I am today.  The joy I feel from running is something I try to share with others through my enthusiasm.  It wasn’t easy at first, but it gets easier and is something that I believe most people will enjoy, if they let themselves. 

That’s it for now.  Three and a half months until race day! In the meantime, live happy and healthy!

Watch Orriant social media sites as Ron will continue to update readers as he prepares for the Boston Marathon.

Friday, January 3, 2014

Rise to Success - Matt Geiger

“It’s like a cloud over your head, almost a level of depression,” recalls Matt Geiger. At least, that is how he used to feel before exercising on a regular basis. “I don’t have stress looming over my head from not working out. Now that I am exercising, I don’t feel guilty anymore.”  When Matt’s employer, Benchmark Brands, implemented Orriant’s Corporate Wellness Program he thought it “seemed silly at first”.  During his initial Orriant Health Assessment℠, he discovered he weighed a little more than he expected. Shortly after, he quickly gained an additional 10 pounds during the Christmas holiday season. Matt realized if he was going to change, he needed to start now.

“Since January, my weight is down 23 pounds,” said Matt with a grin. “It’s not just about dropping weight; it’s about toning your body. I’ve put on muscle and my clothes are fitting better. I’m happy and my wife is happy.” Matt is the father of 4 children and is far more active with them today than he was a year ago. “I’m playing with my kids a lot more and I’m feeling better about myself.”

Not long ago, Matt switched job locations which cut down on his daily commute time.  “I thought, ‘I have no excuse anymore. Let’s see what happens.’” Matt decided to dedicate 60 minutes a day to exercise, 2/3 of the time he gained back from his shortened commute. “Exercising in the mornings means I get the blood going and I’m wide awake when I get to work. I’m happier at work and I’m healthier,” says Matt, “It’s made a real positive impact.”

Calling his Orriant Health Coach℠ seemed like a silly thing at first too, but “ultimately, it’s been a good thing for me. I hold myself accountable in the end.” Matt appreciates the one-on-one interaction he has with his coach, Rachel. “I feel like she has a genuine concern for my progress. Rachel gives me ideas, tips and tricks. It is encouraging.” One such tip was inspired by Matt’s nightly routine of watching TV after his kids are in bed. While Matt watched his favorite shows, he found himself mindlessly snacking on junk food. Rachel suggested he keep his hands preoccupied by using free weights instead of eating. “I grab those free weights and do curls, tricep extensions, whatever,” says Matt with a chuckle, “I look like a fool doing it, but it’s better than eating a bag of Cheetos!”

Matt has plans to hike different parts of the Appalachian Trail throughout the upcoming year.  His goal is to hike 10-20 miles on any given weekend.  To help make this goal a reality, he trained for and completed his first 5k. “Before, I couldn’t run 50 yards. Now, I can run a mile without stopping.”

Joining Orriant’s Corporate Wellness Program has made a lasting influence. “I’ve always been active, but I wasn’t doing it consciously. I was only doing the fun part, instead of making an effort to be healthy.” Matt continues, “Now, I actually enjoy kayaking instead of suffering through it. I am hiking and enjoying it again. I’m looking around at the scenery instead of sucking wind. Not only do I enjoy it, but I look forward to it.”

Thursday, January 2, 2014

Tips to Sticking With Your New Years Resolutions

A new year brings new resolutions! Many people find themselves in a gym attempting to lose a few pounds, or cutting back on junk food.  No matter what your goal is, there are steps you can take to ensure success with your goals.  We have compiled a list in order to make your life a little easier in 2014. 

Set Specific Goals: Outline exactly what you want to achieve.  If your goal is to exercise more, plan on 4 set times a week.  Limit yourself to one or two unhealthy snacks a week, rather than just saying you’ll cut back.  Specify what you really want to achieve, and you’ll be more likely to do it. 

Find Yourself a Support Group:  Enlist the help of family and friends who have similar goals to yours.  Motivate each other to achieve them.  Telling people you have a goal in mind will also make it more likely that you will accomplish them. 

Be Realistic: Do not create outrageous goals that seem overwhelming to achieve.  40 pounds is a massive weight loss goal; why not try for 10?  You are more likely to meet your goal and continue trying.

Do NOT Overload: Do not set so many goals that there is no way you can focus on all of them.  Pick one or two and really set your focus on those ones. 

Make a Plan: If your goal will take a long period of time, split it up into smaller goals.  Reward yourself once you reach each new marker. 

New Years Resolutions can be difficult to stick to.  Find the right goals and the motivation to last through the year.