“Save your pennies” was a phrase commonly heard in my house growing up. “If you want it badly enough, you’ll need to use YOUR money.” It made me stop and think how long it would take to earn that money or is the wanted item/s really what I wanted.

Whether on the radio, watching TV or on the Internet, we are inundated with advertisements for things we just have to have: the newest electronics, the latest fashions and coolest toys.

It is hard to push aside the common desire for immediate gratification and pleasing others through “things”. In an era of credit cards, we don’t often “feel it” until the bill comes. When we give into impulse spending and overspending, what message are we giving our children and reinforcing in ourselves?

“The worst aspect of overspending at Christmas is that it can educate children to expect funding from their parents, at the cost of real love. There is a term in psychology about creating 'hungry children'. The child says: 'Can I have...?' and you give them what they ask for. But, instead of satisfying them, you create a hunger in them. You can't feed them enough." Dr. Michael Carroll: Bristol University.

I get excited when I see a good deal. I love finding a great bargain, paired with a coupon, and a rebate (utilize rebate and coupon apps!). How much do I really need? Ask yourself, “do I/they really NEED it?”

Making an impulse purchase is like taking a bite of a favorite food. We indulge and savor the flavors, but when the excitement is over, we look for something else to bring back the “high”. Repeated spending doesn’t bring lasting happiness, just a cycle that potentially leads to unwanted debt and stress.

Here are 5 ways to make healthy spending choices during the holidays:

1. Set a realistic budget and keep a finance sheet: Don’t try to “keep up with the Jones”. Try a cash only budget vs. using a card. Track all purchases so you can monitor your spending.

2. Service project or donate gifts: Choose to donate some of your budget to buying gifts or doing service for others. This turns the focus from “what do I get” to “what can I give”.

3. Make your gifts: The internet is full of $10 and under DIY gifts. We love giving “service” coupons in my family (i.e. “coupon–good for a foot massage.”).

4. Clean house and avoid impulse buys: For each item you plan to purchase or bring home, donate two items to charity. Don’t bring it home just because it’s a good deal.

5. Make a list of needs vs. wants: Make lists with your children with wants and needs, then, as a parent, decide the number of gifts each will receive.

Your Vitamin Dictionary

Which vitamins do what? What foods can you eat that have those important nutrients? Here is a breakdown of common vitamins and their food sources:

Vitamin A: This is essential for healthy eyes, skin and immune system.

Sources: Sweet potatoes, carrots, liver, eggs, milk, cantaloupe, peppers, herring, mangoes, broccoli.

Vitamin B-1 (Thiamin): This assists with converting carbohydrates, proteins and fats into energy sources. B-1 is also necessary for healthy heart and nervous system.

Sources: Lean meats, whole grains, oysters, green peas, broccoli, soy foods.       

Vitamin B-2 (Riboflavin): This is important for growth development, producing red blood cells, and also breaking down carbohydrates, proteins and fats.

Sources: Meats, eggs, legumes, nuts, dairy products, green veggies - asparagus and spinach.   

Vitamin B-3 (Niacin): This is necessary for the release of energy from carbohydrates. Niacin is also needed for healthy skin, creation of red blood cells and some hormones.

Sources: Meat, poultry and fish.

Vitamin B-6: This is required for proper brain and nervous system functions. It assists in breaking down carbohydrates, proteins and fats. B-6 helps to break down amino acids - the building blocks of proteins.

Sources: Potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, pork, oats, whole wheat products.

Vitamin B-9 (Folate): This is needed to make DNA and produce blood cells. Also, B-9 is essential for healthy pregnancies.

            Sources: Liver, yeast, leafy green vegetables, asparagus, orange juice and legumes.

Vitamin B-12: This is helpful with processing of carbohydrates, proteins and fats. It is also necessary for nervous system health.

Sources: Meat, poultry, fish, milk, dairy products and eggs.

Vitamin C: This is well known for being essential for healthy bones, teeth and gums. Also, it helps with the production of collagen in cells, wound healing, brain function and healthy blood vessels.

Sources: Citrus fruits and juices like oranges, papaya, honeydew, guava, pomelo, and broccoli, sweet peppers, tomatoes, cabbage, potatoes, snow peas, cauliflower, leafy greens such spinach, kai lan, chye sim, bok choy.

Vitamin D: This assists the body to absorb calcium to create strong bones.

Sources: Sunlight! Your body is able to manufacture Vitamin D on its own. Food sources include fortified milk, margarine, eggs and butter.

Vitamin E: This helps to protect the cells and Vitamin A in the body from damage. Also, it is necessary for healthy red blood cells.

Sources: Vegetable oils, nuts, green leafy vegetables, avocados, wheat germ, and  whole grains.

Vitamin K: Helps to regulate blood clotting.

            Sources: Sunlight, fortified milk, margarine, eggs and butter.

http://kidshealth.org/teen/misc/vitamin_chart.html

http://www.nutrition.com.sg/ho/vitamins.asp

Rise to Success - Linda Kreitman

Linda used to exercise regularly until she was injured a few years ago. Her recovery was slow after her injury. One of her main goals when she began working with her Orriant Health CoachSM was to get to a point where she could exercise consistently the way she did before her injury. Linda started walking regularly and incorporated some light strength training at home. Shortly after, she traveled for work and found that her endurance had really improved in just a few short months. Linda took a lot of stairs when she traveled and she realized that they became easier and easier each time she used them. She was pleased that she wasn’t out of breath either. She was very thrilled to see her improvement with her endurance and stamina simply from increasing her exercise routine in just a few short months.

In the last year Linda walks everywhere, as much as she can and makes going to the gym a priority at least 2-3 times a week. She is trying to make her gym trips a habit in her weekly schedule. By incorporating her gym trips she feels her body is "in balance" and she’s able to try more fun things like bowling and hiking. In addition to her gym trips, she has been practicing portion control regularly and tries to be more conscious of how much she really needs to eat and not getting uncomfortably full. She has learned that she really does need less food.

Her biggest success is that she feels better in her clothes overall and feels in control of what she does. Linda eats to feel better for her and not for other people. Linda believes the biggest contributing factor is tracking everything - holding herself accountable to the goals she makes. 

The girls she works with have started to make better choices after seeing Linda’s success with weight loss and with tracking her food. Her success has even rubbed off on her family. Her husband has been trying to cook healthier meals for both of them as well. Linda plans to stick with it and continue to track everything to get to her ultimate goal weight.

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.

Skinny Mini Pumpkin Chocolate Chip Muffins

Skinnytaste.com
Servings: 14  • Size: 2 mini muffins  • Old Points: 3 pts • Weight Watcher Points+: 4 pt 
Calories: 160 • Fat: 5 g • Carb: 27 g • Fiber: 2 g • Protein: 2 g • Sugar: 18 g
Sodium: 118 mg • Cholest: 0 mg

Ingredients:

·                     1/2 cup white whole wheat flour (King Arthur)

·                     3/4 cups unbleached all purpose flour (King Arthur)

·                     3/4 cup raw sugar

·                     3/4 tsp baking soda

·                     1 3/4 tsp pumpkin pie spice

·                     1/4 tsp cinnamon

·                     1/4 tsp salt

·                     1 1/2 cups canned pumpkin puree (not pumpkin pie filling)

·                     2 tbsp virgin coconut oil (or canola)

·                     2 large egg whites

·                     2 tsp vanilla extract

·                     baking spray 

·                     2/3 cup mini chocolate chips

Directions:

Preheat the oven to 350°F. Line a mini muffin tin with paper liners and lightly spray liners with oil for easy removal.

In a medium bowl, combine flours, sugar, baking soda, pumpkin spice, cinnamon, and salt with a wire whisk. Set aside.

In a large bowl mix pumpkin puree, oil, egg whites and vanilla; beat at medium speed until thick. Scrape down sides of the bowl.

Add flour mixture to the wet mixture, then blend at low speed until combined; do not over mix. Fold in chocolate chips.

Pour batter into prepared muffin tin and bake on the center rack for 22 to 24 minutes, or until a toothpick inserted in the center comes out clean.

Let them cool at least 15 minutes before serving.

Makes 28 mini muffins or 14 regular sized muffins.

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

Orriant Beginner Workout #1

Orriant's "Finish In Minutes Workouts" are finally here!

Click here for a Tabata Intro

Don't forget to start with the warm up and finish with the cool down!

Warm-Up

Beginner Cardio Workout

Cool Down

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. 

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.

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?

To see a larger version of the image click here.

Tips to Lose Weight and Keep it Off

Losing weight is a difficult process that requires focus and dedication.  Follow these tips to help shed the pounds and keep them from coming back.

• Don’t set unreachable goals.  Aim for losing .5 lbs. to 2 pounds a week.  That is a healthy goal that is easier to maintain than rapid weight loss.

• Instead of telling yourself foods are restricted, add more foods to your diet.  Eat more fruits, vegetables and lean meats.  With all the different kinds available, you aren’t going to be depriving yourself at all.

• Get a move on.  Exercise is key to losing weight.  Make it something fun, like a summer bike ride or a friendly game of kickball.  Don’t be afraid to try new activities or sports.  Mixing things up is more likely to help you remain active. 

• When you go out to eat, ask the server to hold the bread and box half your food.  Normally portion sizes are hugely distorted.  This will prevent you from overeating.

Keep a food journal.  Seeing what you are actually eating makes it easier to see what you need to eliminate.

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

The Benefits of Bananas

Bananas are easily recognized by their shape and bright yellow color.  However, most people don’t know that they contain more vitamins than an apple and have numerous amounts of health benefits.  Here are some of the things that bananas can do for you:

• Bananas are packed with natural sugars, which can provide an instant energy boost.  Instead of going for the energy drink, grab a banana instead. 

• They help prevent high blood pressure.  Bananas are full of potassium, which is an agent that helps reduce blood pressure.

• Bananas create Tryptophan.  Tryptophan converts into serotonin and causes relaxation.  Eating bananas will literally put you in a better mood.

• They act as a natural antacid and can help relieve heartburn. 

• Bananas can help regulate glucose levels and can replace pills that relieve menstrual cramps. 

• Potassium helps your brain focus more and cause you to be more alert.

• Bananas…or fruit in general is shown to help maintain healthy vision. 

With so many benefits from one piece of fruit, it’s understandable to see why people are “going bananas” about bananas.  They are easy to take on the go and make a delicious addition to all types of recipes.

www.orriant.com

Summer Activities

Summer is finally here!!  Along with summer comes the opportunity to be more active.  People tend to exercise more in the summer because of the warm and accommodating weather. Here are just a few activities that give you great exercise, without feeling like work. 

• Hiking
• Cycling
• Canoeing
• Swimming
• Surfing
• Gardening
• Walking
• Frisbee
• Dancing
• Water Skiing
• Volleyball
• Rollerblading
• Running

The great thing about summer activities is that most of them are outdoors and provide great exercise for the whole family.  Be sure to wear lots of sunscreen and enjoy the sunshine!

www.orriant.com

Peanut Salmon

The seared salmon topped with julienned cucumbers and presented with a zesty, gingery sauce makes this an utterly satisfying dish.

Ingredients:

¼ cup vegetable oil

4 (6-7 ounce) skinless salmon fillets

2 cloves garlic (sliced)

3 cups seeded, julienned hothouse cucumbers, drained.

1/3 cup chopped Asian basil

2/3 cup ginger-lime sauce*

3 Tbls. chopped, roasted peanuts

Directions:

Heat the vegetable oil in a large non-stick frying pan over moderate heat.  Cook the salmon (2 pieces at a time) until they are just golden.  About 3 to 4 minutes each side depending on the thickness.  About 2 minutes before the salmon is done add the garlic cloves to the pan.  Remove the salmon and garlic and drain on paper towels.

Combine the cucumber with the basil in a small bowl.  Place a small amount on a plate and top with salmon fillets.  Garnish with cucumber mixture and top with the cooked garlic.  Drizzle the fillet with the ginger-lime sauce, top with peanuts and serve immediately. 

*Ginger-Lime Sauce

1 teaspoon finely chopped garlic

3 Thai bird chiles or 1 serrano chile, chopped

3 Tbls. sugar

3 Tbls. minced ginger

3 Tbls. fish sauce

3 Tbls. lime juice

3 Tbls. water

Combine the garlic, chiles, sugar, ginger, fish sauce, lime juice, and water in a small bowl and stir well.  Let the flavors develop by setting the sauce aside for 30 minutes before serving.

Source: Food Network

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