Snippets of Success – On the Right Track

“Snippets of Success” are brief glimpses into the successes of Orriant participants.

The year 2011 was a huge wake up call for J. Price as she was diagnosed with diabetes. She learned how to manage her diabetes and feels more urgency to develop healthier habits so that her current condition doesn’t worsen.

J. Price monitors her protein and carbohydrate intake at each meal, and now she isn’t eating late at night.

With these and other healthy lifestyle changes, she has lost 15 pounds! At her most recent Orriant Health Assessment, she also improved in every one of her health scores. She eats more for breakfast, more vegetables throughout the day and has put together a weekly meal plan for dinner where each night has its own theme.

Her family loves it, and her kids look forward to certain nights of the week, especially Tuesday night: sandwich night. Her family enjoys these weekly meal plans and it takes stress off of her because her husband has been willing to pitch in to help get dinner ready. J. Price is very happy with her efforts and looks forward to another successful year with even more success and improvement.

The RISE Newsletter – January/February 2012

The latest issue of “The Rise” is now available! Here’s what you will find in this edition:

Fitting in Exercise

Finding the time to exercise can be a battle. Try these simple ways to find extra time in your day.

Benefits of Drinking Water

Did you know that humans can live about 1 month without food, but only 1 week without water?

What’s Wrong with Diet Sodas?

It’s better than regular soda… right? Think again.

Recipe of the Month

Warm up those winter nights with a bowl of macaroni and cheese soup with broccoli.

Read the complete newsletter here:

The Rise – Jan/Feb 2012

The Rise – Jan/Feb 2012 – Español

Best wishes for a happy and healthy 2012!

Snippets of Success – No More Twinkies

“Snippets of Success” are brief glimpses into the successes of Orriant participants.

Before Corbin* started with Orriant, his diet consisted mainly of Twinkies, chips, candy bars and soda pop. He wanted to lose weight and live a healthier lifestyle, so he knew he had to make some changes. Upon starting with Orriant, he set a nutrition goal to start taking a healthy lunch to work with him during the week instead of subsisting on not-so-healthy foods.

Corbin now reports that he’s drinking more water than ever, eating more fruits and vegetables and not eating any fast food. Instead, he prepares his own meals at home.

He also makes it a point to work out 5 days each week, even though he already has a physically active job. Due to these changes in his exercise and eating habits, Corbin has not only lost weight, but he has also noticed a huge difference in his stamina. He feels like he’s able to work longer without getting as tired and he even has extra energy at the end of a long workday!

*Names have been changed or omitted to protect privacy.

Snippets of Success – Enjoying Benefits of Good Health

“Snippets of Success” are brief glimpses into the successes of Orriant participants.

Although he has been in good shape most of his life, Don found himself getting off-track recently.

To help him move forward and stay mindful of his health goals, he set goals on his Orriant Wellness Portal to eat more meals at home, include more fruits and vegetables and to exercise more consistently.

After months of building a healthier lifestyle, Don is very happy with the results. He has now lost close to 30 pounds!

He has been amazed that being aware of what he is eating can make such a big difference! The most exciting benefit for Don is increased energy and the fact that he can do what he set out to do.

He no longer crashes in front of the TV when he gets home from work and he now has more energy at work to go the extra mile instead of doing just the bare minimum. Don is looking forward to enjoying the benefits of good health and enjoying more time with his grandchildren.

Keep the Sugar in Check

The holiday sweets finally disappeared only to find that Valentine’s Day candy is fully stocked on the stores’ shelves! Keeping sugar intake controlled is important not only for our waistlines but also for overall good health. To help you gain control of a sweet tooth, consider trying some of the following tactics:

Understand your cravings: Sweet is the first taste humans prefer from birth. When we consume sugar or even carbohydrates (because they are converted to sugar in our bodies), endorphins/chemicals are released that calm and relax us.

This could explain why people may not only crave sweets but also higher-carb foods like breads. Carbohydrates are needed, but reaching for whole grains instead of white/refined grains will help keep your cravings in check.

Give in sometimes: It’s okay to have a treat every now and then, but the problem is when we over-consume. A healthy diet allows women to have 6 teaspoons (24 grams) of sugar each day while men can have 9 teaspoons (36 grams). Another idea is to keep your sweet treat close to 150 calories.

Reach for fruit: Reach for fruit when a craving hits. You’ll get the sweetness plus fiber and other nutrients.

Step away: Instead of having an afternoon treat, take a walk. Getting a change of scenery can help the craving go away, and you’ll get a natural boost of energy.

Eat regularly: Going too long between meals can leave you with low blood sugar, making you want to reach for a quick fix. Instead, eat every three to five hours to keep your blood sugar and hunger level sustained. Eating protein with your meals or snacks can also help curb your craving for sweets and leave you feeling fuller longer.

Monitor emotions: Sugar cravings often stem from emotional problems. When you feel stressed or sad, be aware that your body may be looking for that quick boost of endorphins. Reach instead for healthy snacks and meals, which will leave you feeling better in the long run.

Get enough sleep: When we’re tired, we’re more prone to reach for sugar to counteract our exhaustion. Adults should aim for 7-8 hours of sleep each night.

Stay hydrated: Oftentimes we mistake hunger for thirst. Drinking adequate amounts of water can naturally help fight cravings.

Keep it out of reach: If you don’t buy sugary foods, you’ll be less likely to eat them! Keep unhealthy snacks out of the house and office. Replace the cookie jar on the counter with a bowl of fruit!

Be patient with yourself. Cutting back on sugar will take some getting used to, but the more you work on it, the easier it will get.

With February being the month to celebrate love, give some love to your heart and health by working on moderation when it comes to your sugar intake!

Source: WebMD: 13 Ways to Fight Sugar Cravings

Snippets of Success – Simple Things

“Snippets of Success” are brief glimpses into the successes of Orriant participants.

At Ron’s* most recent health assessment his weight was down 37 pounds from the previous year! He is really excited with his results and attributes his success to the simple fact that he has been more conscious in his eating choices.

Ron’s work hours vary greatly, so he doesn’t have a scheduled time to work out. He has found that simply walking more at work and taking laps around his truck when making stops is a huge help to move more throughout the day. The simple things definitely add up.

*Names have been changed or omitted to protect privacy.

Cholesterol Awareness

If you’re concerned about your cholesterol, it’s great to gain as much education as possible on ways to control it. Our Orriant Health Coaches understand that high cholesterol affects over 65 million Americans, and because of this, they have the tools to help you balance your cholesterol numbers.

What Is Cholesterol?

Cholesterol is a fat that is naturally produced by the liver. It is needed to help form cell walls, absorb vitamins and create hormones. Excess amounts of cholesterol, however, are produced primarily when we over consume trans fats (found in processed foods) and saturated fats (found in high-fat animal products).

Reasons to Improve Cholesterol

The higher your cholesterol level, the greater your risk is of developing complications with your heart. Lowering cholesterol levels that are high can reduce the likelihood of having a heart attack or developing heart disease.

Risks of High Cholesterol

When excess cholesterol is produced, plaque begins to build up in the arteries. This prevents blood from flowing as freely as it should to the heart, brain, and other organs and can consequently trigger heart disease (which is a fancy word for several conditions that affect your heart and may lead to heart attacks and/or strokes).

Different Forms of Cholesterol

There are different types of cholesterol: the two most common forms to be aware of are the “good” and “bad” types of cholesterol.

LDL: LDL, short for low-density lipoprotein, is referred to as the “bad” cholesterol because it combines with other substances to clog the arteries. Diets high in trans and saturated fat tend to lead to a higher LDL reading. Consuming proper amounts of fiber found in fruits, vegetables, and whole grains may help lower your LDL. An optimum LDL score is less than 100.

HDL: High-density lipopotein, or HDL, is known as the “good” cholesterol because it breaks up bad levels of cholesterol in the arteries. An optimal HDL level is above 60. Regular aerobic exercise and the consumption of healthy fats found in fish, nuts, and olive oil may help boost HDL.

Total Cholesterol: Your total cholesterol is a sum of the HDL, LDL and VLDL (very low-density lipoprotein). A normal total cholesterol reading is less than 200 and ideal is less than 170. Achieving a healthy weight for your height, along with regular exercise and healthy eating habits can help keep your cholesterol levels in check.

Cholesterol Ratio: Your cholesterol ratio is found by dividing your total cholesterol by your HDL. For example a total cholesterol of 160 and an HDL of 40, would put your cholesterol ratio at 4 to 1. The American Heart Association states that a cholesterol ratio of 3.5:1 or lower is ideal.

Summary

For most people, limiting trans and saturated fat intake is what’s most important when it comes to keeping your cholesterol in check. Aim to keep your total intake of dietary cholesterol under 300 mg/day for healthy people and no more than 200 mg/day for those at risk of heart disease. Remember that regular exercise, consuming fish twice a week and consuming 25 grams of fiber per day for women and 35 grams for men can also help regulate blood cholesterol levels.

Snippets of Success – More Confidence, More Energy

“Snippets of Success” are brief glimpses into the successes of Orriant participants.

When winter hits it can be very easy to find excuses to not stay active, but Jana* is pleased to report that since she started participating with Orriant, this is the longest she has ever stuck with an exercise program!

The accountability of regular contact with an Orriant Health Coach been helpful, but Jana has also made this year different by changing her attitude. She is focusing more on how great she feels when she is exercising regularly instead of checking the number on the scale.

By replacing negative thinking with positive thoughts, she is learning to look for the benefits of her actions to keep herself motivated. She has also learned that preparing ahead of time makes it easier to have healthier meals that include more fruits and vegetables. This has given her great success in improving her nutrition.

Jana loves having more energy and feeling more alert throughout her day as a result of her regular exercise. She has also seen her confidence boost as she accomplishes the things she has set out to do. She hopes to reduce –and eventually eliminate– her daily medications through her healthy lifestyle changes.

*Names have been changed or omitted to protect privacy.

Snippets of Success – Running Again

“Snippets of Success” are brief glimpses into the successes of Orriant participants.

In his younger years, Chris had been a competitive runner, participating on his high school cross country team and later running in races on his own after graduation. However, as time passed, he became caught up in work and family life, got out of the habit and ran only a handful of times in the last decade.

When Chris joined Orriant, he decided he wanted to re-kindle the old fire. He set a short-term physical activity goal to run more frequently. He has now increased his fitness level and lost almost 10 pounds along the way. “I’m almost starting to feel like I’m 19 again!” he says.

Chris reports that since he’s started running again, he definitely feels better, looks better and is getting compliments from his wife about his appearance.

He recently ran 3 miles in under 19 minutes and was pleased with his time. “Six months ago, I wouldn’t have thought that I could do it!”

Rise to Success – Candice Grow

“I feel better all around,” says Candice Grow with Veracity Networks, after losing 38 pounds and improving her overall health. “I don’t get as sick as I did when I was overweight and I have tone that I never thought I would have,” she adds. Hard work, dedication and a great support system, in addition to participating with Orriant, have been keys to Candice’s success.

Losing weight was always on Candice’s mind, but when she went to her doctor and saw her weight on the scale, she knew she needed to take control. Even before she joined Orriant, she had started to lose weight but acknowledges that the wellness program also contributed. She says, “[Orriant] has helped me focus and really try hard. It’s kind of like my personal cheerleading team.”

Candice also had the opportunity to work with a health coach. “She was awesome,” exclaims Candice when asked about her Orriant Health Coach. “She makes it easy for me to reach my goals, she motivates and congratulates when you’ve done good. She’s always excited to hear from me and is excited for me and the progress I have made. It really helps to have someone cheering you on.” She adds, “[My coach] had a lot of insight and information to give me. When I had questions she was able to answer them. She was also helpful in letting me bounce ideas off of her.”

Candice still plans on losing more weight to reach her goal, but her progress so far has made a huge difference in her life. She now has more energy and more confidence. She also states, “I used to get kidney stones quite a bit and I haven’t had one in the last 10 months. This means to me I have succeeded. I have been working really hard to be healthy and fit.” She plans to continue with her progress by tracking her goals as she keeps up the healthy habits she has learned.

“Make goals you intend to keep,” is Candice’s advice for those looking to meet health-related goals. She continues, “Most people make outrageous goals that are impossible to achieve in the time frame they have set, which in turn, makes it easier for them to fail.” Setting realistic goals has been a key component of Candice’s success and she plans to keep it up and reap the rewards that come from living a healthier lifestyle.