Perfectionism is your “Frenemy”

Here are 5 ways to best utilize your perfectionism:

A Critical Eye

Perfectionists are known for being aware of every tiny detail, including every little mistake. While this can lead to feelings of failure and disappointment, use this to be aware of ways to improve. As you continue to work toward your goals, you will always be aware of the next step, in order to continue seeing progress and achievement. With a little patience, you will more easily see how to continue moving forward.

Pulled Toward Goals

If you are a perfectionist, it is likely you are very self-motivated toward your goals. You are pulled to them rather than pushed. Once you have decided to achieve something, you do not need someone telling you to do it. This is not a common characteristic, so use this momentum to your advantage.  Choose goals that are truly important and you will find you are more likely to achieve them.

High Standards and Expectations

Some may say perfectionists set impractical standards and expectations for themselves, which can lead (again) to feelings of disappointment and frustration. Do not be afraid to set high goals – as long as you are aware of what is truly realistic. It may take more time, energy and dedication but if you are willing to put in the work, you will reach the objective.

Focus on the End Goal

Perfectionists tend to be so wrapped up in where they are going, that it does not matter what happens in the process. If they do not see the finish line coming closer, they tend to give up, not realizing the lessons to be learned along the way. Maybe you did not lose 8 pounds this month, but you did lose 3 pounds, and you learned how to eat a little bit better with new recipes. Learn to take in the small victories as you continue working toward your great achievement.

All or Nothing

As previously mentioned, perfectionists are easily discouraged by unmet goals. If their ultimate goal is not within reach, all efforts are often thrown to the dogs and failure is declared. Perfectionists are their own harshest critics, so learn to be kind to you. Practice positive self-talk, and surround yourself with a support system that will help you pick yourself up, dust off and continue working. This is not an all or nothing game. There will be set backs but there will also be successes. 

There is a lot of strength and potential in being a perfectionist. Learn to harness those skills readily available to you, and your goals will become that much more obtainable. Now go get 'em! 

Go On Vacation And Bring Back Memories, Not LBS.

Summer time is perfect for those family vacations and weekend get-aways with friends. However, these trips can be the culprit of some unwanted weight gain that is avoidable. Try these 5 ways to keep from packing on the LBS and still enjoy your vacation:

1. Make Smarter Meal Choices - One of the biggest problems vacation-goers stumble upon is eating out every day. In many cases this is unavoidable, but that does not mean you are completely at a loss when it comes to your nutrition. Consider making healthier selections while eating out, such as ordering a side salad, instead of fries. You can also split meals, which will save dollars, as well as calories. If you do have access to a fridge or kitchen, consider having at least one meal per day in your hotel room. Find a convenience store and fill your fridge with nutrient dense foods, like fruits, vegetables and whole grain snacks.

2. Carry Water – If you are being more active (as tourists tend to be), you will want to make sure you always have a water bottle. This will help you stay well hydrated and stave off those hunger pains that are really your body just begging for water. Not only will this help cut down on excess calories, but you will also have more energy to keep up on fun adventures.

3. Make Alternative Transportation Choices - One great way to get in a lot of extra activity, as well as explore in a way you would not otherwise, is to avoid taking cabs or public transportation. Often times, large cities are pedestrian friendly and many have bicycles available for rent, at hourly fees. Plan your activities for the day based on what is close to one another, so you can easily travel without requiring an automobile.

4. Take Advantage of Amenities - Many hotels and resorts have on-site exercise rooms with at least a couple of exercise machines. Take advantage of them! Make the time to get in a quick workout before you leave for the day. Just because you are on vacation does not mean you need to skip a beat on your workout regimen.

5. Plan an Active Vacation - This seems like the simplest answer, right? If you want to make sure you avoid weight gain on vacation, plan accordingly. Design trips that require you to do a lot of walking, offer activities such as hiking, skiing, camping, swimming, or even scuba diving. While relaxing vacations do have their time and place, you can recharge your batteries by planning a vacation that lets you experience activities, not available in your home town.

Orriant Advanced Workout #2

Here is the second advanced workout from Orriant's "Finish In Minutes."

Warm Up

Advanced Cardio

Cool Down

Don't forget to try out the other workouts that you missed!

Beginner 1

Beginner 2

Beginner 3

Intermediate 1

Intermediate 2

Advanced 1

A New ‘Spin’ on Life

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 burned 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 Orriant 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!

Don't forget to check out Orriant's website!

Soup Starter Recipe

Soup Starter

Ingredients:

•  1 ½ cup dried beans  (chickpeas, black, pinto)

•  1 onion, chopped
•  2 carrot, chopped
•  2 celery stalks, chopped
•  1 cup tomatoes, chopped
•  2 bay leaves
•  1 tbsp fresh herbs  (rosemary, thyme, oregano)
•  6 cups water

•  ½ cup pasta of choice (optional)
•  garnish accordingly

      (cilantro, cheese, greek yogurt)

Directions:

1. Put all ingredients (but the pasta)

in a pot over high heat.

2. When the beans are almost tender, add pasta.

3. Cook until the pasta and beans are tender.

4. Garnish with fresh herbs, etc.

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. 

Technology; the negative impact of a computer existence.

How many hours do you spend sitting hunched over a computer, cell phone, or tablet?

How much time do you spend surfing the web, texting, watching TV and movies, playing video games, checking Facebook, or reading news articles? If you are spending all your time or the majority of your time participating in the items listed above then technology is affecting your health in a negative way. We live in a world of convenience. Isn’t it great that we don’t have to spend excessive amounts of time hand washing our clothes and dishes? Staying active in a world full of technology can be challenging but not impossible! Technology has made our lives comfortable but let’s not get too comfortable.

Get up and do something that will benefit your health with the amazing technology that we have. A few ways you can use technology to benefit your health:

• Purchase a pedometer to track your steps. Most health organizations

recommend getting a minimum of 10,000 steps each day; this is

equivalent to about four miles depending on the length or your stride.

• Find a good calorie tracking website. Feel free to check out the calorie

tracking websites below:

http://www.bcm.edu/cnrc/caloriesneed.cfm

http://www.acefitness.org/calculators/daily-caloric-needs-calculator.aspx

http://www.mayoclinic.com/health/calorie-calculator/NU00598

• Call your Orriant health coach and track your goals online!
•  Try using a stationary bike, treadmill, elliptical, hand weights, resistance bands, or other equipment that makes exercising fun for you.
• Find a fun yoga DVD or other work out video. If you aren’t sure what kind of exercise you like, try checking out a couple styles of exercise DVDs from your local library.
• Listen to a book on tape or some music while you workout. The time will fly!

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!

Spring Farro Salad

Spring Farro Salad

Ingredients

• 2 cups uncooked farro (or substitute with barley)
• 1 medium red onion, cut in half
• 1 clove garlic
• Handful of fresh parsley
• 1 tablespoon finely chopped parsley
• ½ teaspoon salt 1 cup of
• ¼" cubed fresh mozzarella cheese
• 2 teaspoons minced, pitted kalamata olives
• 1 pint grape tomatoes, cut into quarters
• 1 tablespoon finely chopped fresh basil
• Freshly ground pepper, to taste

Directions

1. Add the farro, one onion half, garlic, handful of parsley and salt along with

2¾ cups water to a 2 quart pot. Bring to a boil, then cover, reduce to a simmer, and cook for 10 minutes. Turn off burner and let sit covered, for 5 more minutes. Discard the onion, garlic and large pieces of parsley. Spread out faro on a rimmed sheet pan and let cool completely (do not skip this step or the mozzarella will melt into the finished dish).

2. Whisk together the olive oil, vinegars and honey to prepare the dressing. Finely chop the remaining onion half. Add onion, cooled farro, mozzarella, kalamata olives, tomatoes, remaining tablespoon of parsley, and basil to a deep bowl.  Pour the dressing over the ingredients and stir well to combine, using a long wooden spoon or rubber spatula. Season with salt and pepper.

3. The salad is now ready to serve! It can also be made and stored in the fridge, covered up to one day before serving.

The Benefits of a Good Night Sleep

The Benefits of a Good Nights Sleep

Getting a good night of sleep is crucial to maintaining a healthy lifestyle.  Some of the benefits of getting enough sleep are:

• Being more focused- you can see the bigger picture and make clear, focused decisions.  It also helps your creativity. 
• Looking more attractive- you won’t have those pesky bags under your eyes.  It also helps to maintain healthy skin.
• It improves your athletic performance- you won’t feel fatigued after your workout and you will increase your stamina. 
• Help you lose weight- if you want to drop a few sizes, try going to bed earlier.  People that are on a healthy sleep schedule often burn more fat.
• Eliminate Stress- getting enough sleep helps to decrease high stress levels.  A lack of sleep can cause spikes in blood pressure and increase your risk for a heart attack or stroke.

Sleep is vital to maintaining a healthy lifestyle.  By simply going to bed earlier, you can change your all around health and attitude.