LiveWell Vermont

Breakfast is often the most skipped meal. Skipping breakfast may seem to save time in the mornings, but this can lead to fatigue and low productivity when you get to work. Below is a great healthy breakfast to incorporate into your morning routine! Peanut Butter Overnight Oats Overnight oats are great. You combine the ingredients, stick it in the fridge, and a healthy breakfast waiting for you in the morning! Ingredients: 1/2 cup unsweetened plain almond milk 3/4 TBSP chia seeds 2 TBSP natural peanut butter or almond butter 1 TBSP Maple Syrup (can substitute honey, brown sugar, or stevia) 1/2 cup rolled oats Toppings (optional): Sliced banana, strawberries, raspberries, flaxseed meal, granola, or additional chia.  Preparation: In a mason jar or small bowl combine almond milk, chia seeds, natural peanut butter, and maple syrup. Note: the peanut butter doesn't have to be completely mixed in.  Add oats and stir. Make sure the oats are immersed in almond milk.

The summer months are here and that means spending more time outdoors enjoying the sunshine! When spending time outside, it's important to take simple steps to protect your skin from the suns harmful rays. Sunscreen is very effective at protecting your skin when used properly. Follow these simple steps to give yourself the most protection! 1.) Apply sunscreen at least 20-30 minutes before going outside. 2.) Reapply sunscreen every 2 hours while you are outdoors. Reapply sunscreen more frequently if you're perspiring or go swimming/get wet. 3.) Cover all exposed areas including ears, lips, face, and back of hands. 4.) Don't skimp - apply a generous layer. Don't forget - you can pick up a free sunscreen kit with your participation in a biometric wellness screening!

Looking for a healthy vegetarian meal? This quinoa taco meat makes the perfect filling for tacos or taco salad. Ingredients Quinoa 1 cup quinoa 1 cup vegetable broth 3/4 cup water Seasonings 1/2 cup salsa 1 TBSP nutritional yeast (can be found next to seasonings and spices in the store) 2 tsp ground cumin 2 tsp chili powder 1/2 tsp garlic powder 1/2 tsp sea salt and black pepper 1 TBSP olive oil For Tacos: Use any or all of the following! Guacamole, Salsa, Plain Greek Yogurt (substitute for sour cream), Cheese Black Beans Cucumbers Tomatoes Green Onions Sauteed Peppers and Onions Avocado Fresh Corn Cilantro Taco shells, tortilla chips, or soft taco shells   Instructions  1.) Heat a medium saucepan over medium heat. Add quinoa and toast for about 5 minutes stirring frequently. 2.) Add vegetable broth and water and bring to a boil over medium-high heat. Then reduce heat, cover, and let simmer for 15-25 minutes or until liquid is completely absor

Finding time to workout can be challenging, but working out for one hour is actually only 4% of your day! That's one hour spent on you! If a full hour dedicated to working out seems overwhelming, break it up into four - 15 minute sessions or two - 30 minute sessions. Start out slowly and build up to that full hour if you can't commit to that amount of time right away.  Take breaks at work by going for a quick walk, walking up and down the stairs, stretching, or even going for a lunch time run. If your commuting distance is reasonable, try biking or walking to and from work.  Keep a set of free weights and a yoga mat in your living room and do a quick strength training workout while watching tv.  Meet friends in the park for a game of soccer or frisbee. Take the stairs instead of the elevator. At the office - email and call less. Walk over to your coworkers to deliver the message. Every little step in your day counts! Wake up and do a few crunches and pushups befo

Enjoy your eggs waffle-style! There are subtle flavors of Kalamata olives, feta cheese, roasted red bell peppers, chicken sausage and broccoli. This is the perfect recipe to enjoy for brunch or to make on the weekend and portion out for a week of quick on-the-go breakfasts to grab and enjoy on your way to work. Servings: 4 Ingredients Olive oil spray 6 eggs ¼ cup milk ¼ cup feta cheese, crumbled ½ cup roasted red bell pepper, thinly sliced ¼ cup Kalamata olives, seeded and chopped ¼ cup fresh broccoli, chopped ¼ teaspoon sea salt ¼ teaspoon black pepper 2 links chicken sausage, chopped Preparation Preheat your waffle griddle on medium-low heat. Spray generously with olive oil. In a large bowl combine the eggs, milk, feta, bell pepper, olives, broccoli, sea salt, black pepper and chicken sausage. Mix well until fully combined. Transfer ½ cup of the omelet batter into the waffle iron, close, and cook until golden and cooked through. Transfer to a plate and contin

When the temperatures soar into the 90's, putting on the running shoes and hitting the pavement can be really unappealing. If you find yourself struggling with your workouts in the summer heat, here are some tips to get you through the next few months! 1.) Be flexible with when you workout Check the weather often to find out the coolest times of day. If you're an early evening runner, push your run closer to sunset or wake up early and workout before work! 2.) Drink Water All Day Remember to stay hydrated all day, not just before and after your workout. Staying hydrated can help prevent dizziness, stomach cramps, and headaches that can occur if you're dehydrated during your workout. 3.) Cold Water Pouring a little cold water on your head during a workout can help cool you down. 4.) Mix up your workout routine If it's really hot and humid, go biking or swimming instead of running. 5.) Invest in the right workout gear Invest in lightweight sweat wicking

Cherries are now coming in from the west coast and they are wonderful! While they are plentiful, fresh and inexpensive try this Cherry Crisp recipe for your family and friends. While red cherries are preferred in this desert, the bi-colored cherries may be your favorite. It's up to you! Ingredients: ¼ cup of organic granulated sugar 4 teaspoons of cornstarch 5 cups of fresh tart red cherries, pitted, cut in half and packed in your measuring cup. 2 tablespoons of cold water Topping: ¾ cup of rolled oats ½ cup of brown sugar 1/3 cup of white whole-wheat all-purpose flower ¼ teaspoon ground nutmeg 1/3 cup of coconut oil ½ cup of flaked coconut ½ cup of finely chopped pecans Preparation: Preheat your oven to 375 degrees.  Lightly butter a 2-quart square baking dish. Mix your sugar and cornstarch in a large sauce pan. Stir in your Cherries and water. Cook and stir over medium heat until bubbly and it thickens. Pour mixture into prepared baking dish. Mix

Do you ever get to Sunday and feel a little overwhelmed the weekend is almost over?  Try adding some of the following to your Sunday routine to help get your week started on the right foot! 1.) Workout Starting the week with a workout helps fuel motivation to keep it up all week! You will also start the week off feeling energized and ready to tackle your to-do list! 2.) Meal Planning Planning your meals for the week can make lunches, dinners, and even breakfast feel less overwhelming and help you make healthy food choices all week long! Write out the meals you want to make and make a grocery store list with the ingredients you need. 3.) Grocery Shop Once you have a list, get the food you need for the week. Stick to your list! Make sure you have the ingredients you need for your meals as well as healthy snack options (apples, carrot sticks, hummus, whole grain crackers, etc). 4.) Meal Prep Once the work week starts it's hard to find extra time in the day to make meals.