LiveWell Vermont

Try these antioxidant-rich recipes to boost your overall health! Chocolate Avocado Smoothie It may not sound like the best combination, but it tastes great and is full of nutrients! Top your shake with hemp seeds and you've now got a drink that is a Superfood powerhouse! Hemp seeds are rich in omega-3 fatty acids, protein, sulfur (also known as the beauty mineral), iron and vitamin E! Ingredients: 8 oz of unsweetened almond, coconut or GMO-free soy milk 1 frozen banana 1/2 cup crushed ice 1/2 an avocado 2 Tbsp unsweetened raw cacao 2 Tbsp all-natural almond butter or peanut butter 2 Pieces seedless dates 1 tbsp. hemp or chia seeds (for topping)  Directions:   Blend all but hemp seeds together. Top off with hemp or chia seeds and enjoy! Cranberry Tuna Salad This sandwich filler packs a antioxidant and protein punch. Add some greens and enjoy on whole grain bread or wrap and you've got yourself ano...

Fiber is found in fruits, vegetables, beans, nuts and whole grains and cannot be digested or absorbed by the intestines.   Fiber helps with feeling full, maintaining a healthy digestive system and regularity.  Fiber can act as a prebiotic, a non-digestible food component that promotes healthy bacteria growth and activity in the colon.  Most Americans do not get enough fiber in their diet, so it's important to look for ways to boost your intake. How much fiber do you need? Adult women should consume 25 grams daily, where as adult men should aim for around 38 grams daily. What is the difference between soluble and insoluble fiber? Both soluble and insoluble fibers are important for digestive health. Soluble fiber slows movement through the digestive system which helps with feeling full. Inulin is a soluble fiber found naturally in several fruits and vegetables. In the large intestines, inulin acts as a prebiotic promoting the activity of healt...

We all know the numerous health benefits of exercise. We also know how hard it is to be consistent and stay motivated with our exercise routines. Even those who have a long history of exercise are often challenged along the way with plateaus or decreased motivation. Check out the three strategies below on how to overcome any challenges that may come your way. Variety is the Spice of Life Boredom will kill any enjoyment to be had by any form of physical activity. Change up your exercise routine in one of the following ways: Venue: if you typically run indoors on a treadmill, take it outside for a change. Try a new park or trail that you have always wanted to explore. Join a Group: try a class where the energy of the group environment will help build your motivation. New Equipment: exchange weight machines for free weights, or switch from the exercise bike to the elliptical. FITT: Changing the frequency, intensity, time or type can make you old routine new and refreshing. Do...

New evidence suggests that workplace stress impacts us at home as well. "When people are stressed at work, when their supervisors are really not supportive around work-life issues, we are seeing more negative health behaviors in the sense of poor food choices, lower levels of exercise, poor sleep hygiene," says Leslie Hammer, Ph.D., professor, psychology, Portland State University, and director, Center for Work. Read more about this study and its findings at: Medline Plus: Healthday What can you do about workplace stress? Recognize warning signs of excessive stress at work:   feeling anxious, irritable, or depressed loss of interest in work problems sleeping fatigue trouble concentrating muscle tension or headaches stomach problems social withdrawal loss of sex drive using alcohol or drugs. Reduce job stress by taking care of yourself:   get moving with regular exercise make food choices that give you energy and keep you feeling good drink alcohol ...

Summer is the time to take advantage of the time you can spend with your kids. With the steamy weather, the requests for cool treats is a sure thing. Here's a fun and nutritious activity for you and your kids: Make your own frozen yogurt in a bag, in less than 15 minutes!! Frozen Yogurt in a Bag Place ingredients in a snap and seal sandwich bag; seal tightly. ( Recipes to follow ) Fill a quart-sized freezer bag with 2-3 cups of ice. Add 2 Tbsp of salt to the ice. Place the sealed sandwich bag inside the ice-filled freezer bag and seal. Shake vigorously for 5-8 minutes. Tip: The bag with get very cold, so have your kids wear gloves or hold the bag with a dish towel. Be sure to shake from the top edges with the ice at the bottom; but shaking vigorously is the key - and the fun! Here are some yummy flavors to try! Each recipe will make one serving. Berry-licious Frozen Yogurt 3 oz. low-fat vanilla yogurt (Greek or regular) 8 blueberries 2 strawberries, stems ...

We know that getting regular exercise most days of the week is important for our health, but what do the rest of your days look like? Do you sit down for the majority of your day? Are you mainly sedentary after your workouts? If so your leisure time could be in need of a little activity. If you want your body to be as healthy as it can be, you can’t workout for an hour and be sedentary the rest of the day. If you want to avoid the negative health effects of too much sitting, find ways to move more — in addition to your regular workouts. 1. Sneak in extra exercise.  Say you go to a workout class or do an exercise DVD early in the day. Your moderate activity for the day is finished. Terrific! Now you have the rest of the day to sneak in some bonus exercise. Maybe it’s a walk after a meal or taking the stairs whenever you have a chance. Crank up your favorite music and clean your house by putting your whole body into it. That may not sound like a thrilling idea, but you'll burn...

July is a great time for vacations, fireworks, picnics and barbeques. A patriotic dish wouldn't be complete without a colorful splash of blueberries - especially since it's National Blueberry Month! These tangy, sweet berries are packed with vitamins A, C, E and K; fiber; manganese; iron; and antioxidants. The USDA Human Nutrition Center recently placed blueberries at the top of the list in antioxidant activity compared to over 40 other common fruits and vegetables. What makes these scrumptious berries so special? Blueberries' health benefits are supposedly due to their unique assortment of phytochemicals, including various anthocyanins, chlorogenic acid and resveratrol. The most abundant phytochemicals are the anthocyanins, the plant pigments responsible for blueberries' deep blue-violet color. Anthocyanins have antioxidant and anti-inflammatory effects, which have been related to reducing the risk of developing heart disease, providing cancer-prevention, prote...