LiveWell Vermont

2016 will be a new year and potentially a new you. New Year’s resolutions are a good thing. If this statement is hard to believe, it's probably because of your history with setting them and getting the same unnerving result. This year, however, it can be different. You owe it to yourself to become the new person you want to be. Not in order to impress other people. You’re going to do it to remind yourself that yes, you can do whatever you put your mind to and become the person you want to be. Are you ready to create a successful history? Check out the following tips to making it a happy and healthy 2016 and hello to the new you! Share Your Plans You may not have had success in prior years and hesitate to talk about your 2016 goals, but this may be the most important tip of all. If you choose to keep them a secret, you're 95% more likely to repeat last year's outcome. Sharing your future plans with family and friends is a great way to enlist support for your journey...

If you’re on a mission to live a healthier lifestyle then it’s really important to focus on the right things. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss and damaging your metabolism. In order to ensure that the weight you’re losing is FAT and not MUSCLE implement the following tips: Healthy Lifestyle Tip #1: Keep Track Your willingness to track your food intake is directly proportional to your desire to lose weight. Being serious about losing weight means taking note of every morsel you consume. But keep in mind, however, that the type of food you eat matters - not just the calories.  Make sure the calories you are consuming contain enough protein, fiber and healthy fat, and limit the sugar, artificially flavored foods and processed foods. Healthy Lifestyle Tip #2: Eat Breakfast Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will hel...

Surprisingly, this casserole tastes just like comfort food, but is also nutritious. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals. Servings: 6  Ingredients 1 teaspoon olive oil 1 yellow onion, diced 2 garlic cloves, minced 3 cups kale, chopped dash of salt and pepper Pinch of each, dried: thyme, rosemary, tarragon, and parsley 4 links nitrate-free, chicken sausage, sliced into half moons (try the following brands: Aidells, Bilinski's, or El Fresco) 1 head cauliflower, cut into small florets 1/2 cup low-sodium chicken broth 1 teaspoon lemon juice 1 cup low-fat ricotta cheese 1/3 cup Parmesan cheese, shredded and divided Preparation Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. ...

For so many of us, the holidays are a wonderful time with friends and family, but dread the extra weight that we know we’re bound to gain. But are these holiday pounds inevitable? Well, the good news is that the pounds don't have to be the result of Holiday cheer! Below are the "secrets" to preventing the unwanted pounds this Holiday. Once you've read this, don't keep them a secret any longer. Go give someone else an early Christmas gift! Secret #1: Practice Mindfulness What does this mean? It means slowing down and listening to your body. It may not speak quickly enough all the time, but you know your body is constantly telling you things. Sometimes it tells you to stop a certain activity before you get hurt. During the holiday season, it tells you to put the brakes on your eating before you go beyond the point of no return. When your body tells you it’s full, listen up! A single bite after you’re full will lead to extra calories and eventually, extra pound...

Try this healthy casserole for a side to an evening meal or the perfect dish for a Holiday party! Serves 4 Ingredients 1 large sweet potato 2 tablespoons extra virgin olive oil, divided 1 jalapeño pepper, ribs and seeds removed, minced ½ small white onion, minced 8 ounces baby spinach, roughly chopped salt, to taste 2 medium pears, peeled and thinly sliced Preparation Heat the oven to 400º F. Prick the sweet potato a few times with a fork. Roast for 1-1¼ hours, until the skin feels loose and the potato feels soft. Remove and reduce the oven heat to 350º F. Meanwhile, heat a large skillet over medium-high heat. Add one tablespoon of olive oil. Add the jalapeño and onion. Cook for 1-2 minutes.  Add the spinach and a couple pinches of salt. Cook, stirring frequently, until the spinach is wilted, 2-3 minutes. Remove from the heat. Grease an 8×8-inch casserole dish. Arrange the pears in a layer in the bottom of the dish. When the sweet potato is cool enough to handl...

The Holidays are filled with get-togethers, good food and time to sit back and reflect on all there is to be thankful for. But for many, the Holiday season brings with it stress, anxiety, sadness and despair, leading to a full-blown case of the Holiday blues. A lot of people around the Holidays want to have everything perfect. When it's not, it causes them stress and anxiety. In fact, the "season to be jolly" is anything but for millions of Americans. "People get burned out and wish the Holidays were over," according to Dr. Jeffrey Brantley of Duke University's Center for Integrative Medicine. The Holiday blues can be brought on by a variety of factors, according to the National Mental Health Association, including: Stress Fatigue Unrealistic expectations Over-commercialization Financial constraints Inability to be with one's family and friends The demands of shopping, parties, family reunions and house guests Holiday blues can encompass...

New Year's Eve is not far away. Check out this fun race in Montpelier. Many of us participated last year! Feel free to share other fun events to start 2016 with a bang!  http://www.cvrunners.org/newyearseve/index.html

If you overindulged this Thanksgiving or are just looking for ways to be less sedentary at work, then check out this TIME article “10 Deskercises You Can Do at  Work”:  http://ti.me/1FrMRrc .  TIME reports that sitting can increase your risk for cancer by more than 60 percent! 

Apple-Shallot Roasted Turkey From EatingWell: http://www.eatingwell.com/recipes/apple_shallot_roasted_turkey.html 12 servings, 3 ounces each, plus plenty of leftovers Active Time: 45 minutes Total Time: 3 1/2 hours Ingredients 1 10- to 12-pound turkey 2 tablespoons canola oil 2 tablespoons chopped fresh parsley, plus 3 sprigs 1 tablespoon chopped fresh sage, plus 3 sprigs 1 tablespoon chopped fresh thyme, plus 3 sprigs 1 teaspoon kosher salt 1 teaspoon freshly ground pepper 1 1/2 pounds shallots, peeled and halved lengthwise, divided 1 tart green apple, quartered 3 cups water, plus more as needed Preparation Position rack in lower third of oven; preheat to 475°F. Remove giblets and neck from turkey cavities and reserve for making Turkey Giblet Stock. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Combine oil, chopped parsley, sage, thyme, salt and pepper in a small bowl. Rub the herb mixture all over the tur...

Breakfast is the most important meal as it impacts so many aspects of your day. If you start your day with sugary pastries or a greasy breakfast sandwich, the rest of your food choices will follow suit. However, when you start your morning with a wholesome and nutritious meal you’ll be more likely to continue with good choices throughout the day. Breakfast also sets your body in motion meaning it revs up your metabolism and provides the energy you need to start your day. Try the Spinach & Egg White Wrap recipe below as a nutritious start to your day. Spinach & Egg Wrap This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, and don’t be surprised if you get hooked! Servings: 2 Ingredients: 1 teaspoon olive oil 1 garlic clove, minced 1/4 cup tomato, finely chopped 2 cups spinach, roughly chopped 2 eggs dash of salt and pepper 2 sprouted grain...

Here’s a simple dinner recipe that is filled with muscle-building protein and fantastic flavor. Serve with a side of cauliflower rice, or a nice big green salad, to increase the fiber content. Leftovers taste even better the next day, so feel free to pack it for a healthy lunch!  Servings: 12 Ingredients:   2 teaspoons olive oil 2 garlic cloves, minced 1 yellow onion, chopped 1 red bell pepper, chopped 1/2 teaspoon salt 1/2 teaspoon pepper 1 teaspoon dried thyme 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1 Tablespoon tomato paste 2 omega-3 rich eggs 2.5 pounds organic, ground turkey 1 cup ketchup (look for one without high-fructose corn syrup) Preparation: Preheat the oven to 325 degrees F. Lightly grease a small casserole pan with olive oil. Place a skillet over medium heat, add the olive oil, garlic, onions and peppers. Sauté until soft, about 10 minutes. Remove from heat and allow to cool slightly. Add the spices, tomato paste,...

Here’s how to turn something that you’ve dreaded into something you enjoy…   Block the Negative:   Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym or going for a walk on your lunch break at work, rather than dreading it.  Remember, what you think about, you bring about!  Focus on the Benefits:   With exercise, you have so much to gain and nothing to lose. Exercise makes you stronger, more confident, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.   Get Guidance:   The easiest way to put exercise on your list of favorite things is to experience it at its best. Exercise with a friend who is an exercise-buff or hire a trainer at your local gym. The support and know-how will keep you coming back for more!

Tilapia is a mild-flavored, white-fleshed, farmed fish. Domestic tilapia is the most environmentally friendly. A good alternative is tilapia from Latin America. Avoid tilapia from Asia. Try the following recipe for a light, yet filling lunch or dinner. Serves 4 Ingredients 1 large avocado 1 cup cilantro, chopped 3 Tbsp lime juice 3/4 tsp kosher salt, divided 4 tilapia fillets (about 1 1/4 lbs) 1/2 pint cherry tomatoes, sliced 2 scallions, sliced Directions Combine the avocado, cilantro, lime juice, and 1/2 tsp of the salt in a small food processor. Blend until smooth. Season the tilapia well with pepper and the remaining 1/4 tsp of salt. Saute in a non-stick pan in the oil until lightly golden on one side, about 3 minutes. Gently turn the fish over and saute until just cooked, 2-3 minutes. Divide the lettuce and fish among four plates. Top with the avocado mixture and garnish with the tomatoes and scallions. Nutrition Facts: per serving Calories: 375 Total...

It is said that 80% of your health status is a result of your dietary choices, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan. Use the following tips as your guide to eating out right: Appetizers Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions quickly. What to Avoid: Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo. Creamy dips. These are filled with fat and usually come with something fried to dip in it. Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs. What to Order: Green salad. Ask for very light dressing and no croutons. Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein. Lettuce wraps. These are delicious, protein-filled and low in carbs. Bev...

Only one week left!  The Live Well  Vermont "One Life, Live it Well" Incentive Program closes on November 1, 2015. Complete the following to earn your wellness incentives: 2015 Online Personal Health Assessment via the Live Well Vermont Wellness Portal : $50/50 points. Completion of ONE of four Wellness Challenges administered by Live Well Vermont during the 2015 incentive year: $25/25 points.  (All challenges are closed for 2015) Completion of ONE Workshop via the wellness portal by November 1, 2015: $25/25 points (choose a 1-week workshop to complete by November 1 st ) BONUS! Completion of an Annual Physical Exam* between November 1, 2014 and November 1, 2015: $50/50 points. * Get your exam and complete the “ State of Vermont Annual Exam Verification Form” on the Wellness portal to earn your points. - Completion of wellness initiatives qualifies active permanent State employees covered under BCBSVT for cas...

This is a great recipe for fall! Enjoy these tasty, yet healthy pumpkin pancakes without the guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy and fuel you throughout the day. Double or triple the recipe and freeze for a quick morning breakfast! Servings: 2  INGREDIENTS 4 large eggs ¾ cup egg whites 1 (15 oz) can of pumpkin 1 cup almond meal 1 teaspoon baking powder 1 teaspoon vanilla extract dash of nutmeg 1 teaspoon ground cinnamon cooking spray PREPARATION In a medium bowl, mix all of the ingredients together. Heat pancake griddle to medium heat and coat with coconut or safflower oil. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy! NUTRITIONAL ANALYSIS  One serving equals: 255 calories 15 g fat 112 mg sodium 11 g carbohydrate 5 g fiber 19 g protein.

Depending upon your daily habits, making healthy food choices can be easier said than done. The goal is to replace unhealthy habits with newer, healthier ones, but this takes time and focus. Strive to take each day as a new day and remind yourself of why it's important to live a healthy lifestyle. How will you feel differently? How will you look? What will you be able to do? Know your "why" and you're sure to stay on track! Keep reading to helpful ways to protect yourself against the temptation to fall—or even jump off of the healthy eating wagon—on a daily basis. 1. Don’t Starve Yourself  Eating is a basic human need, unlike most habits - healthy or not. If you choose to cut your calories in half over night or slash any specific food group out altogether for a prolonged period, you're sure to land flat on your face in no time flat. When you’re eating for good health, it's important to eat small, frequent meals throughout the day. Shoot for every 3 ho...

Autoimmune diseases can be frustrating, painful, and life-altering . There are over 80 types, which range from mild to severe, and the limitations and side effects of medications used to treat them leave many seeking a natural solution.  According to the United States National Library of Medicine, “When you have an autoimmune disorder, your immune system does not distinguish between healthy tissue and antigens. As a result, the body sets off a reaction that destroys normal tissues.” Just a few examples of autoimmune illnesses include lupus, rheumatoid arthritis, multiple sclerosis, Crohn’s disease, vasculitis, and psoriasis. These illnesses may have both genetic and environmental factors, and often come with “flare-ups”: sometimes symptoms are clear and present, and sometimes they are subdued. One common factor in all autoimmune illnesses is the presence of inflammation. Inflammation is the immune system’s natural response to an invasion (or perceived invasion). If this...