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

Ingredients:

·                     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

Directions: 

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.

Orriant Advanced Workout #3

Here is the third advanced edition of Orriant's "Finish In Minutes Workout."

Warm Up

Advanced Upper and Lower Body Strength

Cool Down

Here are all the workouts, in case you missed one!

Beginner 1

Beginner 2

Beginner 3

Intermediate 1

Intermediate 2

Advanced 1

Advanced 2

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

Snippets of Success - Changes for the Long Term

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

Alicia* is one amazing women. She has been successful at losing over 40 pounds and lowering her blood pressure and cholesterol. She is making lifestyle changes that will sustain her for the long term. 

Alicia gets her exercise time in by walking as much as possible during her lunch breaks or after work. She also carries water with her everywhere she goes.  She has drastically reduced her junk food and fast food intake, and discovered that she likes eating fruit for snacks and eats oatmeal for breakfast or lunch. She’s including more vegetables with her dinners, trying to fill ½ her plate with vegetables.  She is thrilled to see she has the will power to say “no” to sweets. She knows if she really wants something then she allows herself to eat just a small portion of that treat. She keeps healthy snacks on hand at work so she has something healthy to nibble on if she gets hungry or is feeling a little stressed.

She says it’s nice to fit into her old clothes again and finds satisfaction with other people noticing her weight loss. Alicia tells a story about how she picked up a child and realized she has lost more weight than what the child weighed. What a great feeling to actually see how much weight she has lost.  She feels like she has seen the light and loves her new lifestyle! Great job Alicia!

*Name changed or omitted to protect privacy.

Orriant Beginner Workout #2

Here is another Orriant beginner "Finish In Minutes Workout!"

Warm Up

Beginner Plank Workout

Cool Down

If you missed the first beginner workout, click here!

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. 

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. 

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.

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!

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

Zumba Fitness

Exercise is one of the more efficient ways to improve your physical and mental well-being. To break past the frustrations exercise can sometimes bring, it is important to find ways to make exercise fun. No matter your age, limitations, or fitness levels there are enjoyable ways to fit in physical activity and get you feeling better every day.

Sure, pounding on a treadmill day after day may not be everyone's idea of a good time, so why not try a more low impact yet high yield workout like dancing? Dance is once again becoming a favorite form of exercise across countries, largely due to the new trend called Zumba. It all started in the mid 90's when the founder forgot his music for a traditional aerobics class he was teaching, so he was forced to improvise using the tapes he had in his backpack.  Those tapes consisted of salsa inspired music. Spontaneously he created a new kind of dance-fitness that focused on letting the music move you. The class loved it! That day a new concept was born, Zumba Fitness.  Their slogan is "Ditch the workout, join the party!" The first class  has since evolved over  the years and now incorporates hip-hop, salsa, belly dance moves, squats and lunges to name a few. Zumba classes are being offered in over 140,000 locations around the world in over 150 countries. If you would like to find a class near you, visit their website zumba.com and click the link "Find a class" on the top banner. Need another reason to join the trend?

"Dancing (including Zumba) is great for your heart, improves your balance and joint stability, helps prevent osteoporosis, and burns calories," according to Dr. Sperling of WebMD. “If you danced 60 minutes a day, you could lose an additional 10 to 12 pounds in a year” (WebMD, Fitness Basics). The more intense the dance is, the higher your heart rate will be and the more calories you will burn. The key is to move your whole body.

 If you are not comfortable diving right into a Zumba class, you can purchase Zumba DVD's to follow along to in the comfort of your own home. You could even search online for dances to follow along to, or create a playlist of your favorite tunes and be your own choreographer. If you need a nudge to get to a class, invite a friend or co-worker to join you.

Most importantly remember that exercise doesn't have to be boring! You can make it fun. Look for ways to change up your routine from time to time to keep it exciting. Don't be afraid to let dance be part of that routine.

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. 

What the Sun Can Do For You

The Sun Supplier

Did you know that just 10 to 15 minutes of sun exposure is enough to synthesize the amount of Vitamin D that your body needs for one day? Vitamin D is important in maintaining normal blood levels, aiding in the absorption of calcium, and it could help prevent against hypertension, cancer, and several autoimmune diseases. Deficiencies for this important vitamin are common in the winter months. Foods like seafood (cod liver and eel), dairy products, and mushrooms contain a type of Vitamin D, but often it is in very small quantities. The National Institute of Health recommends 600 IU (15 mcg) of Vitamin D for adults 19 through 50 years of age. It is beneficial to add these foods to your diet supplemented with a Vitamin D tablet. The best way however, to ensure that you are getting enough of this important vitamin is by spending a few minutes in the sun everyday.  So get outside and enjoy some beautiful weather!