LiveWell Vermont

Being spiritual does not necessarily mean being religious; it means being/feeling connected to something bigger than ourselves. It includes our relationship with the environment, our relationships with others and with ourselves. Spiritual well-being allows you to experience and integrate meaning and purpose in life through connections to art, music, literature, nature, or a higher power. Each person’s spirituality is greatly impacted by the community they are a part of and their relationships. To be spiritually well will mean regular positive engagement within every aspect of our lives. Benefits of spiritual well-being include:  Feeling content with life Maintaining balance and control of life Building positive relationships Feeling a purpose and meaning in life Experiencing a connection with a power greater than oneself Accepting and growing from the challenges and changes in life Spiritual well-being is about wholeness, which encompasses the physical, emot...

Longing for the good old days when every workout felt fresh, challenging, and left a welcomed soreness for the next few days? It’s easy to get stuck in a exercise routine and while going through the motions of a “ho hum” workout may be better than no workout at all, this uninspired approach won’t likely lead to significant improvements. Exercise programs need to be modified regularly in order to see and feel continual results, but it can be difficult to adopt and stick with a new exercise routine. The solution: A proactive plan of action that injects new life into a boring workout routine and provides motivation to do more than simply “get to the gym.” Here are a few techniques that can help anyone break through a fitness plateau and find satisfaction in a challenging new exercise regimen. Watch the clock:  Workouts often suffer from too much time spent chatting and too many trips to the water fountain. Research shows short, intense wor...

Are you frustrated or feeling as though you're at a standstill when it comes to your health and wellness goals? Does your motivation come and go? Finding yourself getting into the "extras" a bit more often than you'd like? If so, it may be time for a self-guided pantry audit. Having those not so healthy snacks on hand may be just the temptation that's keeping you away from making progress. If your kitchen is stocked with the makings for healthy meals and snacks, on the other hand, you'll easily stay on track, even when those late-night cravings strike. So what should you keep on hand and what should be banned? Use the following suggestions to sort out your pantry to set yourself up for success: Your Refrigerator Let's start with the fridge, which is essentially the heart of your kitchen. If you find something in your fridge that is on the "Disgard this" list, then you know what you have to do.  Disgard this: Beverages with h...

Make your attitude, GRATITUDE: 2013 Challenge   Participant Instructions Why Gratitude? Researchers are finding that individuals who exhibit and express the most gratitude are happier, healthier, and more energetic. They also tend to eat healthier and exercise more frequently. Grateful people report fewer symptoms such as headaches, stomachaches, nausea, and skin conditions. Practicing gratitude can decrease loneliness, stress levels, anxiety and depression. ·          Challenge runs January 1 - 31 ·          REGISTER HERE by December 21 ·          Participate solo or as a team. ·          Earn 1 point for each day that you practice gratitude. ·          Receive individual/team posters. ·          Receive daily tips foc...

Bulgur is wheat kernels that have been steamed, dried, and cracked so you get all the goodness and hearty flavor of wheat berries in just 10 minutes. Try the following recipe as a side dish to go along with your choice of protein! Serves: 4 Ingredients: 3/4 cup bulgur 1 Tbsp extra-virgin olive oil 1/2 hothouse cucumber, diced 1/4 cup sund-dried tomatoes, diced 3 scallions, thinly sliced 1/2 cup reduced-fat crumbled feta cheese 2 Tbsp lemon juice, more to taste Freshly ground black pepper Directions: In a small pot, bring 1 1/2 cups of water to a boil. Stir in the bulgur, turn off the burner, and cover the pot. Allow the bulgur to steep for 10 minutes, then drain and put into a large bowl. Toss the bulgur with oil, then stir in the cucumber, sun-dried tomatoes, scallions, and feta. Season with lemon juice and plenty of pepper. Nutrition Facts Per Serving: 1 cup Calories: 180 Total Fat: 7g Saturated Fat: 2g Cholesterol: 5mg Sodium: 260mg Carbohydrate: ...

What is World AIDS Day? "Our efforts have helped set the stage for a historic opportunity, one that the world has today: to change the course of this pandemic and usher in an AIDS-free generation." -Hillary Clinton World Aids Day is observed on December 1st each year and is an opportunity for people worldwide to unite in the fight against HIV, show their support for people living with HIV and to commemorate people who have died. World AIDS Day was the first ever global health day and the first one was held in 1988. The United States Government 2012 theme for World AIDS Day is "Working Together for an AIDS-Free Generation." Learn more about what you can do by clicking HERE!

Thanksgiving is here! This is a special holiday where we look back and count our blessings. Check out some of the great tips below to stay healthy and happy during the holidays. 1. No guilt . If you are on a weight loss diet, decide right now that Thanksgiving will count as a day off. 2. Home cooking . It may be rich and full of calories, but at least it’s low on preservatives, additives, colorings, and other artificial stuff your body does not need. Prepare the meal together with your spouse and children, and enjoy quality time together, before all the guests arrive. 3. Simple Plan. If you are hosting, you don’t need to serve 20 different dishes. Whittle them down to 6. Write down the top 3 dishes you plan on preparing and focus on them. Have your guests chip in with something they will bring. 4. Hors d’oeuvres . People consume 300-500 calories BEFORE the meal begins, just by snacking. So if you plan on appetizers – go by the “less is more” approach. Make them small. Tiny....

With the Fall and Winter months upon us, it’s great to have healthy recipes for preparing salads that use seasonal items such as vegetables.  Here is a recipe that is easy to make, delicious, nutritious, and absolutely beautiful when served! Serves 4 Ingredients: 3 bell peppers, quartered lengthwise ½ lb. small zucchini, cut into ½-inch rounds ½ lb. baby eggplant, cut into ½ inch thick rounds 1 lb. sweet potatoes, cut into cubes 1 bunch scallions 3 Tbs. extra-virgin olive oil 1 cup fresh basil leaves, chopped 4 cups baby arugula, chopped 2 Tbs. aged balsamic vinegar ¼ tsp. kosher salt Freshly ground black pepper Directions: Put the peppers on a baking sheet, skin side up.  Roast under the broiler until charred, about 12 minutes.  Put the zucchini, eggplant, sweet potatoes and scallions on a baking sheet and brush with olive oil.  Roast under the broiler until browned and tender.  Remove the vegetables as they are done and all...

Have you heard people say they just can't seem to lose weight even when they nearly starve themselves? Have you personally ever felt this way? It's more common than you may think.... A large number of Americans struggle to lose weight, despite adhering to healthy diets and regular exercise programs. So what is really going on? For some individuals, diet and exercise just simply aren't enough. In fact, there are several causes of weight gain that have nothing to do with diet or exercise. If you've been stuck in a weight-loss plateau and nothing seems to be working, keep reading to find out if other factors are to blame... 1. Lack of Sleep Too little sleep can have a huge impact on your waistline. Why? Lack of sleep contributes to altered homrone levels that regulate hunger. According to one study at the University of Chicago, people who slept only four hours a night for two nights had an 18 percent decrease in leptin, a hormone that signals your brain when yo...

The American Cancer Society is marking the 37th Great American Smokeout on November 15 by encouraging smokers to use the date to make a plan to quit, or to plan in advance and quit smoking that day. By doing so, smokers will be taking an important step towards a healthier life – one that can lead to reducing cancer risk. Tobacco use remains the single largest preventable cause of disease and premature death in the US, yet more than 45 million Americans still smoke cigarettes. However, more than half of these smokers have attempted to quit for at least one day in the past year. As of 2010, there were also 13.2 million cigar smokers in the US, and 2.2 million who smoke tobacco in pipes. Quitting is hard, but you can increase your chances of success with help. The Vermont Quit Network will help you quit your way. They offer classes online, by phone or in person. The Vermont State Employees' Wellness Program and Copley Hospital will be hosting an on-site class this November at ...

Try this fresh and delicious recipe as a wonderful side dish or a topping over mixed greens. The fresh corn, crunchy tortilla chips, and crisp white onion make black beans irresistible. For extra zing, add a few drops of hot sauce at the table! Serves: 4 Ingredients 1 white onion, diced, divided 1/2 pint cherry tomatoes, chopped 3/4 cup crumbled reduced fat feta cheese 1 cup fresh corn kernels (or 1 can no salt added corn) 3 Tbsp lime juice 1 red bell pepper, diced 1 Tbsp extra-virgin olive oil 2 15 oz. cans no-salt-added black beans, drained and rinsed 3/4 tsp kosher salt 4 oz. baked tortilla chips 1 lime, cut into wedges Directions In a large bowl, toss together half the onion with the tomato, feta cheese, corn, and lime juice. Set aside. In a large skillet, saute the remaining onion and the bell pepper in the oil until lightly browned, 2-3 minutes. Stir in the beans and saute for another minute. Add the contents of the skillet to the large bowl, mix all the...

Sleepless nights may make you feel miserable the next day... but according to brand new research, they may also lead to serious metabolic disorders such as type 2 diabetes and obesity. In a small study at the University of Chicago, seven healthy men and women ages 18 to 30 were studied in a sleep lab during two time periods, at least four weeks apart. Participants had four nights of eight and a half hours of sleep and four nights of just four and a half hours. Physical activity and caloric intake were strictly controlled each time. At the end of each session, participants were given glucose-tolerance tests to measure insulin sensitivity, and also had abdominal fat cell biopsies to measure how they responded to insulin. After the four nights of restricted sleep, total-body insulin response decreased by an average of 16 percent, and insulin sensitivity of fat cells decreased by 30 percent. What does this mean? Researchers say this sleep deprived response am...

Cold and flu season has arrived, serving as a reminder that eating to enhance the immune system is extremely important and beneficial to prevent getting sick this year. The fact is, we live in an increasingly polluted world with hard-to-kill microbes and pandemics lurking in the distance. Individuals are experiencing more stress due to work and family responsibilities, and many have become more reliant on processed foods that can potentially compromise a person's immune system and increase his or her risk of illness. With the variety of food products that boast immune health benefits, it's hard to know as a consumer which ones actually work. The food industry insiders have become very good at marketing their products to convince us that they'll keep us healthy and will support our immune system. So what should we eat in order to keep us healthy and disease-free? Let's start by understanding how our immune system functions: Where Does Immune Health Start? Th...

Life comes with a lot of unexpected, happy, sad, trying and special moments. Regardless of what you face in this lifetime, having a strong support system to guide you and celebrate with you is important. The Okinawa community firmly believes that having a group of lifelong friends contributes to their long, healthy lives. The Japanese term for this support group is ‘moai’. The research is there, but how do we get this support system? Where do we go and what do we do to try and grow our group of life companions? Here are a few ways to grow your moai! Hobbies! Having common interests is a great way to bond with another individual. Exploring and even learning new hobbies can be a great way to strengthen a bond.  Meet Up  can be a great way to find others in your area with common interests! This website/app allows you to create a group based on your interest or search through a variety of topics to find an existing group you would like to join. Trying new events in your area c...

Are your energy levels low mid-afternoon? Do you find yourself reaching for coffee or caffeinated soda just to keep you going? If so, this could be a sign that you need to eat more frequently during the day. Ideally, you should be eating a little something every three hours or so in order to keep you full and satisfied, to prevent cravings, and to keep your metabolism going throughout the day. Not feeling hungry or ready to have a snack in between meals? Your body is most likely conditioned and used to going long periods of time without eating. This happens after years of skipping meals such as breakfast or snacks, which, over time, slows your metabolism to prevent your body from burning calories too quickly. If this didn't happen, you'd find yourself hungry all day long. How do you get your metabolism functioning for you again? Begin with small snacks in between your meals. This may take some effort at first - especially if you're not feeling all that hungry - but o...

Retail food prices rise on average between 2.5-3% a year due to inflation, and next year that increase will be between 3-4%. This could mean your gallon of milk that cost $3.43 in July, according to the Consumer Price Index , could cost 10 to 13 cents more next year. If you bought a gallon a week, that would add up to an extra $6.76 a year. Unfortunately, the price increases are in foods most of us eat quite often and are likely foods that are already costly such as eggs, meat, and dairy. Rather than dwell on the negative, let's focus on finding ways to combat those rising costs while still enjoying the foods you like. 1. Portion control. This helps both your waistline and your bottom line. A pound of meat yields four adult-size servings, which is about four ounces raw and approximately 3 ounces cooked. One egg is one serving. And a cup of milk (8 fluid ounces) is a serving. By measuring your foods and striving to eat smaller portions, and supplementing with less costly items...

Why should people get vaccinated against the flu? Influenza is a serious disease that can lead to hospitalization and sometimes even death. Every flu season is different, and influenza infection can affect people differently. Even healthy people can get very sick from the flu and spread it to others. Over a period of 31 seasons between 1976 and 2007, estimates of flu-associated deaths in the United States range from a low of about 3,000 to a high of about 49,000 people. During a regular flu season, about 90 percent of deaths occur in people 65 years and older. The “seasonal flu season” in the United States can begin as early as October and last as late as May. During this time, flu viruses are circulating in the population. An annual seasonal flu vaccine (either the flu shot or the nasal-spray flu vaccine) is the best way to reduce the chances that you will get seasonal flu and lessen the chance that you will spread it to others. When more people get vaccinated against the flu, le...

Some call it "soda, while other call it "pop" or a "soft drink." Universally it can be referred to as the worst beverage choice you can make. The fact is, you won't get any nutritional value from this fizzy drink, but what you will most definitely get are caffeine, carbonation, simple sugars, fructose or even worse, sugar substitutes along with food additives such as artificial coloring, flavoring and preservatives. So then, why is the soft drink industry booming? This once considered occasional treat is now being consumed by Americans as the staple beverage with lunch, dinner, snacks and as a pick-me-up in between. An overly abundant amount of research is attributing this increase in soft drink consumption to numerous health problems including obesity, nutritional depletion, heart disease, diabetes, the formation of kidney stones and many other health challenges. Thinking of switching to fruit juice? This is also not the healthiest of options. Fruit ...