LiveWell Vermont

Ever have those days when you feel like the universe is conspiring to keep your from reaching your fitness goals? Even the most committed fitness enthusiasts face challenges to staying active. Sometimes we sabotage ourselves. Other times, life interferes with our exercise plans. Check out this list of common fitness challenges and learn how to combat them with practical strategies that really work. Stress. When you're up against a work deadline or the kids are sick, you may feel you can't handle one more thing, including exercise. But taking time out to go for a brisk walk or workout is one of the best things you can do during times of intense stress. Exercise helps alleviate stress, anxiety, and depression and helps boost your mood, enabling you to cope with whatever you're facing. A short workout is better than nothing. Unrealistic Expectations.  Novice exercisers get frustrated when they expect big results too soon after starting a fitness program. Because they hav...

Mexican Lasagna This is a quick and easy recipe I threw together one night. I haven't calculated the nutritional information, but all ingredients are healthy including fresh veggies, lean protein and a bit of low-fat cheese for flavor. Enjoy! Serving size: 4 x 4 inch piece Serve with salad or roasted vegetables (contact Live Well Vermont for a great recipe!) Ingredients: 4 La Tortilla Factory Tortillas - any flavor you like! 1 can Amy’s low sodium Refried Black Beans 1 Diced Green Peppers 1 Diced Red Onion Choose a protein: Ground Turkey/Shredded Chicken/Breast/Lean Ground Beef/Textured Vegetable Protein/Seitan/Tempeh - you decide! 1 Jar Salsa 2/3 cup Low-fat Cheese – shredded ( I prefer to use Cabot 50% light cheddar) Add any other veggies you want to add! (I like to add a bag of mixed broccoli and  cauliflower) Directions:  Layer 2 tortillas in a large casserole dish (Depending on size of dish) to cover the bottom.  Spread wit...

So many of us wish we could get more use out of our gym memberships, but with hectic lives and unpredictable schedules, it's not always so easy. If you find it too hard to get out of your house every day for a workout, why not bring the gym to you? Creating a gym in your home can save time and money -- there's no need to own the same heavy, expensive equipment found at a standard gym. You may be surprised at how easy it is to tailor a home gym to fit you personal needs. All you need are a few tangible pieces and a motivational vibe! Below are five necessities to start building your home gym. Atmosphere: Think about what you like most about the gym and figure out how to bring some of that atmosphere to your own space. If natural light is a must have for you, find a space upstairs with great windows to create the look you want. If you like to watch TV while you sweat, set up your gym in a room that has screen access. Need a little visual motivation? Try something simple like...

Neck pain  is one of the most common problems that many of us experience. Studies show that 30% of people experience neck pain,  with women affected more often than men. The neck includes seven segments (or vertebrae) with discs acting as shock-absorbers between the segments. The vertebrae are supported by 18 groups of muscles that maintain support and allow function. Why so many muscles? Well, the head weighs about 10 pounds and sits about 10 inches above the shoulders with only the neck to support it. No wonder it gets sore from time to time! So, how do we keep our neck healthy and strong?  The answer is maintaining motion and strength exercises. So let’s look at both. And remember, if you experience pain, stop the exercise  and consult your doctor. And don’t feel you have to do all of the exercises. Pick the ones that help the most and don’t cause increased pain. Motion Exercises The neck m o ves in three planes (or directions) including forward, back, side ...

A recent study found that just one minute of intense exercise during an easy 10-minute workout could improve your health. While that doesn't mean you should give up your lengthier workouts in favor of mere minutes of activity, it does add some strength to the comforting belief that every little bit counts . And perhaps the best news of all is that it's not the only way in which you can improve your well-being in 60 seconds or less. Here are a few other ways to boost your health in just one minute. Take a deep breath. In your most stressed-out moments, don’t forget you have a built-in relaxation method: breathing! A couple of deep, controlled breaths can be just the trick to reverse the shallow gasps and racing heartbeat of your "fight or flight" response. Doing so can help lower your blood pressure, slow the production of stress hormones and may even alter gene expression. Give someone you love a hug. There’s nothing quite like a good hug. And while a wa...

There are plenty of ways to be active in the winter, even if the weather turns bitter cold. You can stay in shape and have fun while you're at it. Here are some ideas: Indoors Go for walks at the mall with a friend. Local schools and churches may have indoor gyms where you can walk. You may want to buy a pedometer from a sporting goods store. You can use it to count your steps. This will help motivate you to walk more. Get some hand weights or stretch bands to use at home for resistance exercise. You can get fit while you watch your favorite TV show or listen to music. Try doing a little more each week. Use cans of food if you don't want to buy weights. Buy or rent an exercise DVD, or borrow one at the library. If you have an MP3 player, you can download audio routines from the Internet. This can be a fun way to stay in shape at home. Take the stairs and fit in walk breaks whenever you can. This will give you extra activity, even on a busy day. Do active housework ...

We are in our second month of the New Year, which for many can be a time when the New Year's resolutions begin to go by the wayside. This doesn't have to be true for you, however, as identifying the tools that will help to hold you accountable and motivate you to move forward is the key to long-term success. What tools, you may ask, could help to do that? Why not try ones that are free and accessible to you as a State of Vermont employee? And not only that, tools that have a warm and friendly wellness team behind them to support you along the way! The Live Well Vermont wellness portal offers a personalized approach to help keep you engaged and motivated to reach your goals. It combines best-in-class interactive tools and resources, and an incentive platform to empower and motivate you to take charge of your health. You'll be able to access the wellness center from your mobile device, making it more convenient to track your health and wellness goals when you're on t...

Have you ever noticed how some people can train and stay fit, while others get stuck in an endless loop of weight loss and weight gain? Many people start fitness programs with zeal, only to fizzle out after a few weeks. But then there are some people, year after year, that improve their fitness and overall health. Below are a few great tips that highly fit people have adopted into their lives. KEEP IT REAL It is unrealistic (and unsafe) to  go from couch potato to marathon running in a month. But it is realistic to to reach after a few months of steady training. A great piece of advice is, "Don't act like today is all you have". Try making fitness part of your everyday life rather than trying to add yet another thing to the to-do list. Create each day (or so) around something healthy you can fit in without having to make sweeping changes. Start naturally. After work, go for a walk or do 20 minutes of yoga that challenges you without overwhelming your body. Increase it...

Roasted red bell peppers and white bean hummus add tremendous flavor to this soup. The best thing about this recipe – it takes less than 20 minutes to prepare! The ingredient, quinoa is a protein-packed seed that is considered a “super food”. It’s a complete protein, containing all 9 essential amino acids, and is gluten free.  Servings: 5                  Ingredients 1 cup roasted red bell peppers   ¾ cup white bean hummus   2 cups chicken stock   ½ cup cooked quinoa 1 cup shredded rotisserie chicken Dash salt and pepper 2 Tablespoons fresh parsley, chopped or 1 Tbsp dry Preparation Slice ¼ cup of the roasted red peppers into strips and set aside. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper. Bring to a boil...