Rise to Success - Jesse Dimick

In only 4 short months, Jesse achieved all three goals he set with his Orriant Health Coach℠. Since July, Jesse 34, has met his desired weight (lost 34 pounds to do so), is exercising regularly, and lowered his blood pressure to within a very healthy range. The change began when Jesse switched jobs and started working for Wheeler Machinery, a partner with Orriant, a corporate wellness company. Before joining Wheeler’s team, Jesse often traveled 3-4 times a week. This schedule made it difficult for him to eat healthy – often eating on the road. “Since I’ve been working at Wheeler, I can go home every night and eat good food instead of fast food.”

Losing extra weight is something Jesse has wanted to do for about 5 years now. Orriant’s wellness program was just the thing to encourage him to not only make changes, but to stick with them. Jesse explains, “Setting the goals has been helpful. Before I eat something, I think about it. As far as my workouts go, Orriant helps me to stay focused. It keeps me in check.”

It is no surprise that exercise and proper nutrition are the secrets to Jesse’s wellness successes.  Even though he is physically active at work, he understands it is important for him to exercise outside of his job. Now that he is setting goals with his Orriant Health Coach℠, Jesse exercises 4 days a week. His workout routine usually consists of 20-30 minutes of running, followed by 10 minutes of light weight lifting. When asked if his new exercise program was an adjustment, Jesse responded with, “It wasn’t too bad.” 

Jesse admits that working with his health coach, Nate, is an important key to his successes. “He has been great and really good in helping me set my goals.” Nate also helped Jesse separate myth from fact when it came to his metabolism. “Nate explained to me the importance of eating a little bit more to maintain my body weight and the process behind it all. That has really helped me out.”

Nate describes Jesse as a ‘great guy’ and ‘a very hard working individual’. “The most substantial change I have seen in Jesse is his mindset,” says Orriant Health Coach℠ Nate. “He is always looking to succeed and is never afraid of failure.” Jesse acknowledges that taking the time to focus on his health has given him more than just physical benefits. “My days go by easier than they did before,” says Jesse with confidence, “It makes you feel better about yourself.”

Jesse is grateful for the experience to work with his health coach and wellness company.  “Orriant has provided some great accountability and awareness in my life. By doing so, it has enabled me to accomplish my wellness goals. It feels great and I want to continue my progress.” Jesse’s current goals are to maintain his overall physique and fitness level. Specifically, he is looking forward to increasing his muscle mass. Nate is confident Jesse will surpass these new goals, just like he initially did, only a few short months ago. 

Mini Sweet Potato Meringue Pies

Skinnytaste.com
Servings: 12 • Size: 1 mini pie • Old Points: 3 pts • Points+: 4 pts
Calories: 136 • Fat: 4 g • Carb: 24 g • Fiber: 1 g • Protein: 2 g • Sugar: 13 g
Sodium: 106 mg (without salt) 

Ingredients

For the Pie:

·                     1 9-inch Pillsbury refrigerated pie crust*

·                     1 1/2 cups sweet potato puree (from 4 [1.8lbs] sweet potatoes) or canned

·                     1 medium banana, ripe, mashed

·                     1 large egg

·                     1/2 cup 2% milk

·                     2 tablespoons brown sugar

·                     1/2 teaspoon cinnamon

·                     1/4 teaspoon nutmeg

·                     1/2 teaspoon vanilla extract

For the Meringue:

·                     2 egg whites

·                     1/2 cup sugar

·                     1/4 cup water

·                     pinch of salt

Directions:

Begin by preparing the sweet potato puree.  Pierce the sweet potatoes all over with a knife, and place in the microwave.  Bake the sweet potatoes until they are cooked through and soft, about 8 -10 minutes.  Once the sweet potatoes are cool enough to handle, split them down the middle and scoop out the flesh, and add it to a food processor.  Process until a smooth puree forms.  Set aside 1 1/2 cups of the puree for the pie filling, and reserve any remaining puree for another use.

Preheat the oven to 350°F. On a lightly floured work surface, roll out the pie crust into a 12-inch circle.  Using a 3 1/2-inch round cutter, cut out rounds of dough (you will need to gather the scraps and re-roll the dough to the same thickness to get all 12 circles).  Gently place each circle into the well of a lightly greased cupcake tin.  It's ok if you need to overlap the dough onto itself.

In a bowl, combine the 1 1/2 cups of sweet potato puree, mashed banana, egg, milk, brown sugar, cinnamon, nutmeg, and vanilla extract.  Use a hand mixer to mix the ingredients together until they are smooth and well combined.  Divide the pie filling equally among the prepared mini pie shells, and smooth the tops with an offset spatula.  Bake the mini pies for about 32 minutes, until the pie crust is a light golden brown and the filling is set and puffed slightly.  Allow the pies to cool to room temperature.

Just before serving the pies, prepare the meringue.  In a saucepan, combine the sugar and water, and heat, without stirring, until it becomes syrupy and reaches 234° degrees on a candy thermometer.  While the syrup is heating, whip the two egg whites until soft peaks form.  Once the sugar has reached the correct temperature, drizzle the syrup into the egg whites, all while mixing and turning the speed up to medium high.  Beat until stiff peaks form.  Beat in the salt.

Transfer the meringue to a piping bag fitted with a decorative tip.  Remove the mini pies from the cupcake tin, and place on a baking tray.  Pipe a swirl of meringue onto each cupcake (you may not use all of the meringue).  Place the tray with the mini pies underneath the broiler set to high for a few minutes.  Keep an eye on them as you don't want them to burn!  Remove the mini pies from the oven once the meringue is a light golden brown color.

Stuffed Pepper Soup

Skinnytaste.com
Servings: 6 • Size: about 1 1/2 cups soup, 1/2 cup rice • Old Points: 5 • Points+: 7 pts 
Calories: 261 • Fat: 5 g • Carb: 37.5 g • Fiber: 5 g • Protein: 17.6 g • Sugar: 6 g
Sodium: 606 g  (without salt)


Ingredients:

·                     3 cups cooked brown rice

·                     1 lb 95% lean ground beef

·                     1/2 cup chopped green bell pepper

·                     1/2 cup chopped red bell pepper

·                     1 cup finely diced onion

·                     3 cloves garlic, chopped

·                     2 cans (14.5 oz each) cans petite diced tomatoes

·                     1 3/4 cups tomato sauce

·                     2 cups reduced sodium, fat-free chicken broth

·                     1/2 tsp dried marjoram

·                     salt and fresh pepper to taste

Directions:

In a large pot or dutch oven, brown ground meat on high heat and season with salt. Drain fat if any, reduce heat to medium-low, then add peppers, onions and garlic. Cook about 5 minutes on low heat.

Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes. Serve about 1 1/3 cups of soup in each bowl and top with 1/2 cup cooked brown rice.

Makes about 9 1/2 cups.

Orriant Intermediate Workout #1

Last week, we started you off with beginner workouts.  Try this new intermediate "Finish In Minutes Workout".

 Warm Up

Intermediate Cardio

Cool Down

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. 

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.

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.

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!

Quick Mango Salsa

  

Ingredients 

Original recipe makes 8 servings

2 mangoes - peeled, seeded, and chopped

1 large tomato, diced

1 small onion, minced

1 small jalapeno pepper, seeded and minced

1 tablespoon minced fresh cilantro

1 lime, juiced

Salt and ground black pepper to taste

Directions-Stir the mango, tomato, onion, jalapeno pepper, cilantro, and lime juice together in a bowl; season with salt and pepper.

Source: allrecipes.com

Portion Distortion

It can be difficult to gauge how much we are actually eating. Not paying attention to how much we consume can cause us to eat several thousand, unnecessary calories. Use the following guidelines to help guide your eating habits.

First, downsize your dinner plate. The average size of an American dinner plate has grown significantly over the years. When we eat off a large plate, we are more likely to overeat because we want to fill our plate and then eat everything.

Avoid serving family style! It is better to have pre-measured portions and leave the serving dishes away from the table so you don’t snack mindlessly.

Household objects can be easy to use to determine how much we are eating.

·         Potato - 1 serving is the size of a computer mouse

·         Pasta - 1/2 cup is about the size of half a baseball

·         Pancake or waffle - 1 serving is the size of a CD

·         Cheese - 1 serving is the size of 4 dice

·         Meat - 3 oz. serving is the size of a deck of cards

·         Carrots or broccoli - 1 cup is the size of a baseball

·         Blueberries or grapes - 1/2 cup is the size of a light bulb

·         Butter - 1 portion is the size of a Scrabble tile or thumbnail

·         Ice cream - 1/2 cup is the size of a light bulb

·         Chocolate - 1 oz. is the size of a package of dental floss

If you have a hard time eating only one serving, it is best not to eat in front of the TV or while standing.  These situations can lead to mindless eating.  It is worth spending time to learn about portion sizes so you can easily judge how much you are eating. 

Nutrition Facts

To maintain a healthy weight, you need to balance nutrition with physical activity. Americans typically consume more calories than are needed, which results in weight gain. Learning to read nutrition labels can help you make smarter choices and meet daily nutritional needs without exceeding your recommended da
ily caloric intake.

A few simple tricks can help you choose healthy foods that will be satisfying. First, decide what is most important to you. Are you trying to lose weight? If so, you will want to pay close attention to serving sizes and the calories. Do you want to reduce your risk of heart disease? If your answer is yes, start decreasing saturated fats and trans fats from your diet.

Serving size is a critical component to keep in mind as you make smarter eating choices. How many servings are contained in each package? It is possible to eat what is your “normal” serving of food, not realizing it is actually two servings.

Next, determine if a food is low, moderate, or high in the calories. Foods that are low in calories per serving contain about 40 calories per serving. A moderate food contains about 100 calories per serving, whereas a food that is high in calories contains at least 400 calories per serving. For example, if you ate three servings of a high calorie food you could be consuming 1,200 calories in one sitting.

It is also important to review the nutrients contained in food. You want to limit some nutrients and maximize others. Fats, cholesterol, and sodium should be limited, so look for a small “% Daily Value” on the nutrition label. These nutrients should have a daily value less than 5%. Try to find foods that are high in fiber, vitamin A, vitamin C, iron, and calcium. A food is high in nutrients if the daily value is greater than 20%.

Now that you know what to look for on a nutrition fact label, try to choose foods that will contribute to a healthy diet. A healthy diet is one that includes fruits, vegetables, whole grains, dairy, lean protein, and is low in fat, cholesterol, and salt. Tools such as choosemyplate.gov can help you determine the number of servings you need from each food group.

When grocery shopping, there are several considerations that help when selecting healthy foods. Before you go shopping, create a meal plan for the upcoming week and make a shopping list for these food items. You will be less likely to buy impulse food items, which often tend to be junk food, if you have a list of what food items you need. Also, foods containing less than five ingredients are generally the healthiest and are closest to its most natural state.

Lastly, a good tip to finding healthy food is to stay on the perimeter (walls) of the grocery store. The perimeters of the store generally contain fruits, vegetables, meats, and dairy products, foods which typically contain fewer than five ingredients.

Smoothie Recipes

Looking for new smoothie ideas to try? Check these ones out!


Berry Madness

•    1-2 scoops ProEnergy Vanilla Whey Protein Powder

•    1/4 cup of frozen or fresh strawberries

•    1/4 cup of frozen or fresh blueberries

•    1/4 cup of frozen or fresh raspberries

•    Add ice for extra thickness

Kale and Pear Smoothie

•    1 (130 g) orange, peeled

•    1 cup green grapes

•    1/2 Bartlett pear

•    1 (120 g) banana, fresh or frozen

•    1 cup kale

•    1/2 cup water

•    2 cups ice cubes

Groovy Green Smoothie

•    1 cup grapes

•    1 banana, cut into chunks

•    1 (6 ounce) tub vanilla yogurt

•    1/2 apple, cored and chopped

•    1 1/2 cups fresh spinach leaves

Strawberry Peach Carrot Smoothie

•    1 fresh peach

•    1 medium carrot

•    6 frozen strawberries

•    1/2 container yogurt

•    1 tablespoon flax seed oil