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? 

Behind the Lines with Orriant Coaches (Part 2)

As stated in part 1 of our post, Orriant coaches often discuss relevant topics with one another for help with tackling crucial health issues or alarming trends. The following dialogue is another snapshot of a recent coach forum.

Topic of Discussion: Addressing the dangers of very low calorie intake with individuals who are seeing success in losing weight this way.

*Please note that identifying information is kept strictly confidential.

Health Coach Megan F. says:

It's hard when an individual is feeling great on a regime like this and they feel that eating this way is the ONLY way they'll lose weight. A big part of comes down to the fact that they aren't getting the calories they need each day. If you're eating only a few hundred calories a day you're probably going to lose weight, but it isn’t necessarily healthy weight loss.

I'll talk to these individuals about how your metabolism runs better with a constant fuel source. Using the word “metabolism” can be good because people associate a quick metabolism with weight loss. What I've also found will click with some people is

that with so little calories, our body has a hard time sustaining muscle tissue. Muscle is more metabolically active and burns more calories for us. This also means that it takes more calories to sustain muscle. If you are eating too little your body isn't going to get rid of body fat first. It’s harder to keep muscle so it gets rid of that first. While you are losing weight, you’re most likely losing a lot of muscle mass as well—effectively getting rid of your body's ability to burn calories and, in the long run, its ability to continue and maintain the weight loss.

Health Coach Janae D. says:

I have also found that along with talking about losing muscle, one thing that tends to make people think about restrictive diets is this: The brain needs at least five grams of glucose each hour to function correctly and have the energy it needs. One of the reasons why you are recommended to eat every three to five hours is to keep your blood sugar at the right level to feed your brain. Your liver can only store six to eight hours of glycogen to maintain your blood sugar. After that, your body has to use other methods of energy for your brain (e.g. ketones, which alter the pH (acidity) of your body, and in turn can have a negative effect on the health of every organ system).

Behind the Lines with Orriant Coaches (Part 1)

On any given weekday, Orriant Health Coaches share expert advice and health education with hundreds of wellness participants across the nation. Often coaches turn to each other for help with tackling crucial health issues or alarming trends. The following dialogue is a snapshot of a recent coach forum.

Topic of Discussion: Addressing the dangers of very low calorie intake with individuals who are seeing success in losing weight this way.

*Please note that identifying information is kept strictly confidential.

Health Coach Auston H. says:

Another area to consider is a concept called "Metabolic Damage” by Dr. Layne Norton. Let’s assume that an individual consumes 2,300 calories per day and his body burns 2,000 of those calories very consistently. What happens when that individual drops to 1,200 calories per day? Will the body continue to burn 2,000 calories and take the deficit from fat stores? For a time yes, but a linear rate of calorie burning like that would eventually kill the person. Rather, the body will slow down the amount of calories that it burns to be more in line with intake—such a wonderful survival mechanism, but not great for fat loss.

Dr. Norton’s recommendation is simply to reduce calories by a few hundred per day, and also to increase exercise and develop muscle. When individuals hit a plateau in this format, they have a lot more wiggle room with calorie intake to adjust for additional weight loss. I also like to educate individuals that you need to give fuel to your body while you work. It doesn't make sense to work on an empty tank and then fill up during your rest phase (dinner time). Try driving your car on an empty tank, and then fill it up when you get home—let me know how that works out for you. 

Health Coach Nate L. says:

I would also add a thought on the development of our culture as a people. We often do not understand that the way we should eat is different from how humans ate twenty years ago. It is no longer three square, sit-down meals a day. It’s actually more like

six to eight light, on-the-go meals that might fit with a faster paced lifestyle better than what used to work.

www.orriant.com

Rise to Success - Dixon Baxter

“I tipped the scales at 307 and I said, ‘that’s it!’” Dixon Baxter is making healthy changes with the Orriant program. He is 27 pounds lighter and his blood pressure has dropped to a healthy level. These changes did not come easily. Dixon works for MHC at the Wilmington, NC Dealership (location #74). His typical work day is 15 hours long.  Like most people, Dixon admits he is an emotional eater.  It wasn’t until his first health assessment that Dixon realized how heavy he had become over time.

Dixon is driven to lose weight and get off of his blood pressure medication, which he’s been taking the past 25 years. He has set three specific goals with his Orriant Health Coach: eat 3 servings of fruits and vegetables a day, exercise 30 minutes 3 days a week, and drink 100 ounces of water daily. “I’m really excited about the results I’ve seen so far. If it weren’t for Orriant, I would be back to doing the same old stupid stuff I was doing before. I would have given up on my new year’s resolution weeks ago.”

When Dixon was asked what the best part of Orriant was, he responded, without hesitation, “Kristin. She listens to what I have to say.” Kristin is the Orriant Health Coach who collaborates with Dixon on a monthly basis. “She is so helpful, even my wife gives me questions to ask her.” One of the things he appreciates most about Kristin is how she helps make his goals attainable. This allows him to plan ahead and set himself up for success. “I appreciate Kristin. It is nice to have somebody behind me like she is. My attitude is so much better, I just can’t tell you.”

The road to healthy living is a long one. Dixon acknowledges he didn’t gain weight overnight and therefore can’t lose it all overnight. “Kristin puts me in the right frame of mind. I’d love to lose a pound a week – I’m doing it the healthy way.” To date, exercise is Dixon’s biggest challenge. His schedule doesn’t allow for 30-minute workouts at a time, so he generally exercises in 15-minute chunks at home. Dixon shares a story about when he first started to exercise. He found a cardio video lasting only 15-minutes. He thought he would blow through the video but admitted, “I was dying at 7 minutes.” Dixon has slowly built up his aerobic stamina and is finding even longer lasting effects. “My personality is coming back. I haven’t had a ‘peppy’ attitude in years, but I can feel it coming back. I want to keep exercising so I can keep my self-esteem high.”

While it’s challenging to fit exercise into his busy schedule, he has adapted to eating a healthy diet relatively quickly. He went from drinking 5 diet cokes a day to drinking only 1 in 2013.  He has surpassed his goals of eating 3 servings of fruits and vegetables a day to about 5 or 6 a day. “Before Orriant, eating 2 pieces of fruit in a year was a miracle. Now I eat it every day.” Just the other day he stopped off at the gas station where he normally would have bought soda and crackers. This time he got a bottle of water and 2 apples. “A year ago, the thought of going to 711 and buying water… I would have laughed!”

Dixon is grateful to MHC for offering Orriant and thinks of it as earning a bonus. “I’m getting paid to make myself healthier!” he exclaimed. His family has also been extremely supportive. His wife is cooking healthy meals and his daughters are completely behind him with his healthy decisions. “I got a lot of love in my family. I’m at the age where I have to make these changes.”