Banana Bread meets Butterscotch

Orriant Health Coach, Alyssa, shares a recipe for her favorite sweet snack.

Ingredients
2 ripe bananas, mashed
1 cup oats
1/4 cup butterscotch chips
1/3 cup slivered almonds (good protein source!)
1/2 cup shredded coconut

Directions

1. Preheat oven to 350 degrees.

2. Combine all ingredients together and thoroughly stir until everything is combined.

3. Spray cookie sheet with non-stick spray. Make dough into small balls and place on cookie sheet. The dough will be moist and sticky, but it should hold its shape when formed into balls.

4. Cook 15 – 18 minutes.

(Recipe adapted from www.pbfingers.com)

Orriant "Pick me up" Smoothie

1 banana

1 sliced/cored green apple

Berries to taste, if desired

I heaping scoop of chocolate protein powder

1 cup ish of vanilla almond milk (more or less for desired consistency)

Handful of ice

Blend and Enjoy!

Kale Chips

Orriant Health Coach, Caroline, shares her recipe.

Ingredients:

Bushel of Kale

2 Table spoons of olive oil

1/2 teaspoon of salt

Instructions:

Tear kale into small pieces, then rinse. Make sure the kale is bone dry, then put it on a cookie sheet. Pour 2 tablespoons of olive oil on to the kale. Bake at 350 for approximately 5 minutes.  Make sure kale is crispy. If the kale is soggy put in oven for an extra minute. Watch carefully, this is easy to burn. Take out of oven and pour salt over kale. Then enjoy!

"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)

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. 

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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Snippets of Success - A New 'Spin' on Life

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

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 burn 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 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!

*Name changed or omitted to protect privacy.

Tips to Prevent Heart Disease

Heart Disease or Cardiovascular disease is the leading cause of death across the world.  With over 17 million deaths each year relating to cardiovascular disease, it’s important to take extra precautions to avoid it.  Here are a few tips to lower your chances of developing a serious heart condition:

• Avoid eating food that are high is sugar content, sodium, or fat.  These all contribute to the decline in heart health and are often the main ingredients in unhealthy, processed foods. 

• Exercise on a regular basis.  Exercise doesn’t just keep you in shape, it helps your heart remain fit too.  It remains more efficient as well as maintaining a consistent heart rate pattern.

• Avoid high blood pressure.  Limit your intake of calories, sodium and alcohol to maintain to avoid hypertension. 

• Don’t smoke.  If you smoke, quit.  If you don’t, don’t start.  The nicotine causes your blood vessels to narrow.

Drop your cholesterol.  Eat foods high in fiber and whole grains, especially fruits and vegetables.  Consider taking supplements such as fish oil. 

www.orriant.com

Colors of the Rainbow

Eating foods in a variety of colors is just what your diet needs.

We’ve all been told how important it is to eat at least 5 servings of fruits and vegetables a day. But did you know that variety is just as important as quantity? Colorful fruits and vegetables provide essential nutrients that our bodies need.

The natural pigments in each fruit and vegetable contain specific vitamins, minerals, and antioxidants that help us to fight diseases. For example, fruits rich in the color red - such as strawberries, raspberries and cranberries - are loaded with vitamin C. This powerful vitamin is effective in decreasing your risk of heart disease, arthritis and even cancer. What about taking vitamin or mineral supplements in lieu of eating produce? Research has found that substituting supplements for whole foods is not a beneficial trade off. Eating produce gives your body fiber, which can help fight against cardiovascular disease and diabetes.

Benefits by Color

Red/Purple/Blue - These pigments provide our bodies with powerful antioxidants that work to fight off free radicals. Free radicals damage our cells and can interfere with our immune system which can eventually lead to disease. Add raspberries, blueberries, or purple grapes to your diet to give your body a healthy boost of antioxidants.

Orange/Yellow - Think oranges, peaches, carrots, and corn. These lively orange and yellow pigment foods are packed with vitamin C. They also contain beta-carotene, an antioxidant which becomes vitamin A in the body and is important in maintaining good vision, healthy skin and decreasing your risk of cardiovascular disease and cancer. Other key nutrients found in these foods include potassium and folic acid.

Green leafy greens - such as kale, spinach and lettuce - are considered one of the most nutrient-dense foods available. These foods are high in vitamin A, vitamin K and are also a great source of calcium, iron, potassium and magnesium. When it comes to leafy greens, the darker the better. Foods like broccoli, bell peppers, kiwis and pears are also a great source of vitamin C.

www.orriant.com

Tips to Call it Quits

Tips to Call it Quits

Making the decision to quit smoking is life changing.  You will improve your health and quality of life, as well as save yourself some cash.  However, quitting isn’t easy, so here are a few tips to get you started:

Change your attitude- In order to quit smoking, you have to want to.

Make a Plan- set a date within the next few weeks when you want to be officially smoke free.  Set rewards for reaching certain goals and know the actions you are going to take.  Having things laid out makes it easier for you to see progress. 

Tell People- by telling people you are putting yourself in a mind-set of expectation, making you more likely to reach your goals.

Find Distractions- find a new hobby or activity that keeps your mind off smoking.  Go for a run or hike, take up knitting…anything to keep your mind off of it.  Many people that are trying to quit use sunflower seeds as a distraction as well. 

Wait for the urge to pass- studies show that urges normally last about 3 minutes.  Take a deep breath and focus on something else, and before you know it you won’t want the cigarette anymore. 

Monitor your urges- When you crave a cigarette, it’s normally in response to something.  By recognizing those emotions, you can find something else that you can rely on. 

Smoking doesn’t have to control your life.  Take the steps to quit and become a healthier, happier you. 

Tips to Manage Stress

Managing stress is an important aspect of health and wellness!

There are many ways to manage stress, but here are just a few examples:

1. Regular exercise can help loosen muscle tension and remind your body to breathe deeply.

2. Eat a healthy diet.

3. Take a yoga class or try meditation.

4. Find time for yourself. Do something that you find relaxing, for example take a bubble bath, read a book, or take a walk outside.

5. Let loose and laugh a little. Find a funny movie, spend time with someone who makes you laugh, or just learn to laugh at the little things.

6. Learn to push away negative thoughts and spend more time dwelling on the positive.

7. Get 7-8 hours of sleep to help your body cope with stress emotionally and physically.

8. Cultivate close relationships with friends and family. Good emotional support systems help you live longer.

9. Get help if you need it. Talking with a counselor can help you find relief. 

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. 

Ideas to Help You Move More

Be creative. Find different ways to move more!

Pick up the pace while shopping.

March in place while filling up the gas tank.

Do some muscle- strengthening exercises during commercial
breaks as you watch TV.

Park farther away from your destination and walk.

Take the stairs instead of the elevator or escalator. Take two steps at a time when you climb stairs.

Dance in your car. While you’re stuck in traffic, work your abs. Concentrate on your rib cage — pretend you’re a salsa dancer and swirl around. Not only will you see your waist whittle and your abs harden, you’ll release lower back tension.

Keep a jump rope at your desk and use it during your breaks.

Walk around your office building, inside or out, at least once an hour.

Work your butt. When you’re in the car or standing in line, contract your buttocks for fifteen second intervals. Tighten your muscles as you breathe in and then breathe out and release. It not only firms your butt, but relieves stress.

Get free weights or use heavier items in your home/office to do exercises.

Rent or buy exercise videos. It’s like having a health club in the privacy of your own room.

Bottom Line: Find something you enjoy and move more!

Tips To a Healthier You Part 2

Tips for a Healthier You

• Exercise with friends or join an exercise group.
• Include whole grains and other high-fiber foods in your diet.
• Learn relaxation techniques.
• Regularly set aside personal time for yourself.
• Find someone to talk to when you are having a difficult day.
• Practice making a to-do-list to help keep your life in order. 

Did You Know… ?

• There are more than 100 types of cancer and any part of the body can be affected.
• Tobacco use is the single largest preventable cause of cancer in the world.
• Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%.
• More than 90% of skin cancer is caused by sun exposure.

Tips to a Healthier You

Tips to a Healthier You
• Fill half your plate with vegetables and eat them before anything else on your plate. You will fill up faster and prevent overeating.
• Include enjoyable exercise in your daily routine.
• Make small changes along the way to see big results in the long run.
• Keep realistic expectations for weight loss.

Did You Know...
• Weight gain has been linked to a lack of healthy sleep?
• You burn more calories sleeping than you do watching television?
• It takes more muscles to frown than it does to smile?

Laughing Your Way to Better Health

Did you know that laughing improves heart health? Laughing helps to keep your artery walls strong.  A good hearty laugh could be considered a ‘workout’ for the heart. Laughing causes the endothelium (lining of the arteries) to expand. Stress can narrow the lining and slow blood flow, which increases blood pressure and puts strain on the heart. Laughing is an effective way to reverse that narrowing and increase blood flow.

While laughing, the body also releases endorphins, which are the body’s natural pain killers. Laughing relieves stress, relaxes the muscles, boosts the immune system, increases blood flow, and improves mood.

Young children laugh 300 times a day, compared to an adult’s 15 times. Get in touch with your inner-child and laugh your way to a healthier heart. Next time you need to relieve stress, watch a comedy or do whatever it is that will get you laughing.

Helpful tips:
• Laugh at yourself.
• Keep things in perspective.
• Deal with your stress instead of hiding from it.
• Pay attention to children and emulate them.
• Even if you don’t feel like laughing, fake it! Your body releases the same hormones regardless of real or fake laughter.

Get Healthy. . . Today!

Orriant coaches list the top 5 things you can do to be healthy today.

1. Set the alarm – Getting a good night’s sleep is a cornerstone to healthy living. “Get to bed at a decent time. Set an alarm on your phone to remind you that it’s time to go to bed,” says Orriant coach Taryn. Getting a full 8 hours of sleep can help you tackle tomorrow’s responsibilities.

2. Set the tone for the day – “What you have for breakfast is often what you will crave for the rest of the day,” advises coach Tiffani F., and fellow Orriant coach Karli J. couldn’t agree more. Karli suggests, “Start off each morning with a large glass of water. It helps me to re-hydrate after sleeping all night.”

3. Five a day – “Really shoot for eating 5 servings of fruits and vegetables every day, “says coach Karli T. “Include a fruit or vegetable (or both) into every  meal you eat during the day.”

4. Pantry Facelift – Surrounding yourself with healthy food options increases the likelihood of eating a balanced diet. Orriant coach Kali W. says, “Give your pantry and fridge a facelift. Clean them out, throwing away any junk food, candy and sweets.”

5. Create a Plan – Coaches Auston H. and Emily F. both agree that creating a game plan is crucial to healthy living. “Schedule your exercise like it’s a meeting and write it down in your planner,” urges Emily. Is the motivation to check an item off your list not enough? “Plan to do something active that you enjoy doing,” says Megan F. Playing a game of basketball with your friends or building a snowman with your kids is a great way to get moving while having fun.