March 2017 | Issue 3

INSIDE THIS ISSUE

Love Thyself 2

Recipe: Mandarin Chicken 3Pasta Salad

Health Promotion Options 4

Habits 5

Staying Connected 6

MARCH 2017!As we move into the 3rd month of the year, a few topics typically come up within wellness including how things are going with your new years resolutions as well as winter to spring weather. In this issue we dive into the power of habit and how you can use what science knows to help you develop healthier habits within your wellness. We also wanted to talk through late night munchies and the effect they have over time. Enjoy!

www.orriantwellness.com

THERISE

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ORRIANT Newsletter

Love YourselfSelf-love is the first step to a healthier, happier life. Yet, most people overlook this aspect, looking at themselves with hate, guilt, or shame. Learning to love yourself can improve your health and boost your self-esteem. When you feel bad about yourself and the things you do, you’re basically telling the universe that you don’t deserve to be happy. Once you embrace your strengths and weaknesses, everything falls into place.

You have to love thyself to love your life and the people around you. Self-love is the foundation of happiness and inner peace. Everyone feels broken and unworthy at times, but don’t let it become your default state! Believe in your worth and discover your path so you can lead a joyful, fulfilling life. Allow yourself to be authentic, take care of your mind and body, and let go of comparisons.

Need help? Here are some practical tips to love thyself and free your mind:

Believe in Yourself Human beings are prone to making mistakes. Nobody is perfect. Release shame about your past and move on

with your life. Find the courage to accept your flaws and share your authentic self. Stop comparing yourself to oth-ers and minimize the need for approval. Judge yourself less and do whatever makes you smile. If you believe it, you can achieve it.

Be Kind and Positive Change the way you see yourself. Love your body with all its flaws and take care of your health. Look in the mirror each day and praise yourself. Replace negative thoughts with positive ones, listen to the way you walk to yourself, and be proud of who you are. Once you do these things, you will finally feel whole, healthy, and complete.

Get Comfortable in Your Own Skin Stop counting your lines and obsessing over your weight. These things don’t reflect your value as a person. Take care of your body so you can look and feel your best. Eat well, cook healthy meals, and make smart food choices on a daily basis. Poor eating affects your mood and energy levels, leading to stress, depression, cardio-vascular problems, diabetes, and weight gain. Paying attention to your diet and exercise habits is not selfish. It actually shows how much you value your health.

Slow Down Take time to relax and enjoy the best things in life. Watch a movie you love, enjoy an afternoon nap, or get outdoors and act like a child. Move that perfect body of yours every day and stay active. Regular exercise and proper rest benefit both your mind and body. Put yourself first and recharge your batteries whenever you’re feeling overwhelmed.

Cont inued on Page 3

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Ingredients•1 teaspoon finely chopped, peeled fresh

ginger

•1/3 cup rice vinegar

•1/4 cup orange juice

•1/4 cup vegetable oil

•1 teaspoon toasted sesame oil

•1 (1 ounce) package dry onion soup mix

•2 teaspoons white sugar

•1 clove garlic, pressed

•1 (8 ounce) package bow tie (farfalle) pasta

•1/2 cucumber - scored, halved lengthwise,

seeded, and sliced

•1/2 cup diced red bell pepper

•1/2 cup coarsely chopped red onion

•2 diced Roma tomatoes

•1 carrot, shredded

•1 (6 ounce) bag fresh spinach

•1 (11 ounce) can mandarin orange segments, drained

•2 cups diced cooked chicken

•1/2 cup sliced almonds, toasted

Directions1. To make the dressing, whisk together the ginger root, rice vinegar, orange juice, vegetable oil,

sesame oil, soup mix, sugar, and garlic until well blended. Cover, and refrigerate until needed.

2. Bring a large pot of lightly salted water to a boil. Add the bowtie pasta and cook for 8 to 10

minutes or until al dente; drain, and rinse under cold water. Place pasta in a large bowl.

3. To make the salad, toss the cucumber, bell pepper, onion, tomatoes, carrot, spinach, manda-

rin oranges, chicken, and almonds with the pasta. Pour the dressing over the salad mixture, and

toss again to coat evenly. Serve immediately.

Recipe of the Month

MANDRIN CHICKEN PASTA SALAD

Practice Gratitude When you wake up in the morning, write down the most important three things you are grateful for. Stick the list on your mirror or on the desk so you can see it whenever you’re feel-ing down. According to psycholo-gists, people who practice gratitude sleep better, feel more alive, and experience more positive emotions.

To reap these benefits, express your gratitude every single day. Think about how fortunate you are to have a roof over your head, to earn your own money, and to be able to do the things that bring you comfort, whether it’s reading a book, walk-ing your dog, or enjoying a relaxing bath.

Build Meaningful RelationshipsFamily and friends keep us posi-tive and fulfilled. They support us when times are though, offer advice when you’re in trouble, and make us feel loved. Friendships can help us recover from illnesses and beat lone-liness. Get rid of toxic people who drain your energy and cause stress. Connect with like-minded people who share your opinions and bring value into your life.

There are many other ways to boost your self-love and enrich your life. Pursue a hobby, try new healthy foods, and expand your interests. Talk yourself happy by using positive statements that reinforce your beliefs. Take time to meditate and connect with your inner self. Accept and love yourself just the way you are.

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Upcoming Wellness Activities

WELLNESS WEDNESDAYS

Learn why it’s important to mix up your workouts, and how changing your daily routine even a little bit can lead to new experiences and bring excitement to your daily habits.Speaker: Nathan Last, MS

Date: March 29th Time:12:00 MST

How to Register:Register for webinar via the health promotion page within your Orriant

Wellness Program account. Please call if you need assistance.

Week Of Weekly Chal lenges Weekly Rec ipes

3/6/2017 No Complaints Strawberry Peach Frozen Yogur t

3/13/2017 Just Dance Chia Seed Pudding

3/20/2017 Tackle Your Junk Drawer Chocolate Coconut Oat Bal ls

3/27/2017 Read a Book! One Pot Chicken Chow Mein

30 DAY PUSHUP CHALLENGEI f you‘re looking to bui ld st rength and develop a t ight and toned upper body and core, look no fur ther than the push-up. With this one s imple exercise, you‘ l l work several di f ferent muscle groups, burn some serious calories, and you can cont inue to increase the di f ficul ty as you get s t ronger. To give yoursel f more of a chal lenge, t ry some of our recommended push-up variat ions.

How to Complete Activities: Login to your account at www.myorriant.com. Navigate to the health promotion page under the main menu. Instructions

to complete each activity are individual to each option. Please follow individual option instructions to complete activity.

Mixing up Your Routine

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Think of something you remember learning how to do, for example, how to ride a bike, how to drive, or how to type. At first, it took brain power and concentration, and it may have seemed like you would never get the hang of it. Then, as you repeated the task and became more familiar and comfortable with it, it seemed to get easier. Now it can seem automatic, almost taking no brain power at all to accomplish. Now think about something you have wanted to start doing, such as eating healthier, or being more active. Have you struggled to imple-ment these kinds of behaviors in your life? Ever wondered why some behaviors can become second na-ture while others never seem to stick?This is because of our brain’s incred-ible ability to form habits and the immense difficulty that comes with trying to change them. A habit is a behavior or a set of behaviors usu-ally settled by regular repetition and no one is immune to their formation; in fact, habits usually go unnoticed in our lives because they are just that, habitual. Behavioral research has shown interest in the formation and modification of habits because of the potential of this habitual, auto-matic nature. In his book, The Power of Habit, Charles Duhigg describes the brain’s process during habits – the “habit loop”, and why, once they are formed, they can be next to impossible to change (Duhigg, 2012).

Duhigg explains that the brain forms habits in order to increase efficiency; when you are doing something out of habit you don’t need as much brain power to execute it, leaving your brain able to focus its energy on other things, like a conversation or the song on the radio (Duhigg, 2012). This habit loop your brain enters is a three-part process: first is the cue, or the trigger, for the habit to start. Second is the routine, the actual behavior or set of behaviors. Lastly comes the reward, the part that reinforces the habit and keeps it stored in your brain. Repetition will ingrain the different habit loops in your brain – the more you repeat the habit the harder it is to change or stop. Knowing how habits are executed is useful when starting a new routine or attempting to change an old one: create a cue and a reward for a behavior and keep repeating it, or by changing or deleting the cue, you can nix the habit from starting. But sometimes the cue isn’t something

that can be avoided, like going to work or waking up in the morn-ing. Maybe the cue isn’t something obvious. In these cases, figuring out the habit loop as a whole is the best place to start: identify the routine, figure out the reward, and determine the cue. Once you have all three parts of your habit you can test change – substitute a healthier routine or a healthier reward and keep doing it. Soon you will have created a new habit to replace your old one.Each brain is different and every habit is different, sustained by dif-ferent cues, routines, and rewards. There is no one way to change a habit, but knowing how the habit loop works and being able to iden-tify the different parts of it is the first step. So take a look at some of the habits you would like to change in your life and give it a try!

Habits - Breaking & Creating Them

Resources:

Duhigg, C. (2012) . The Power of Habi t : Why We Do What

We Do In Li fe And Business. New York: Random House.

Duhigg, C. (2016) . How Habi ts Work. Retrieved from

Charles Duhigg: ht tp://charlesduhigg.com/how-habi ts -work/

Download the Orriant App on IOS and Andriod marketplaces for free and easy access to your account information and requirements!

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PublisherOrriant

9980 300 W #100,

Sandy, UT 84070

Phone (888) 346-0990

infor@orriant.com

www.orriantwellness.com

EditorsNathan Last, MS

Keeping You ConnectedOrriant is here to help you accomplish your individual wellness aims through engagement in your own personal wellness.

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In the next issue• Family History & Health

• Recipe - Mango Masala Scallop

Skewers

• Organization & Health

• April - Health Promotion Details

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