LiveWell Vermont

Looking for a simple and healthy dinner recipe? These sweet potato fitters with avocado salsa are packed with nutrients and very filling! Makes 2 servings Ingredients: 1 Egg 1 Medium Sweet Potato (peeled, grated, and drained) 1 tsp Olive Oil Sea salt Pepper 1 Tablespoon Coconut Oil 1 Avocado Cubed 1 Large Tomato Cubed 1/2 Small Lemon Juiced Handful of Basil Leaves (torn) Directions 1. Whisk egg well in small bowl. Combine with sweet potato, olive oil, and salt and pepper - mixing well. 2. In a large pan, melt coconut oil over medium heat. Spoon potato mixture into pan and flatten out to make a patty the size of your palm. Cook for about 4 minutes on each side until golden brown and crispy. 3. Meanwhile place avocado and tomato in a bowl. Squeeze the lemon juice over top and season to taste with salt and pepper. Add basil and mix well. 4. Serve fritters topped with salsa.

We know that it's important to practice compassion toward others, but how often do we practice compassion toward ourselves? Self-care is an important part of feeling healthy and finding life-balance. Here are simple ways you can practice self-care every day.   1.) Eat healthy and mindfully Would you eat dinner with a loved one while on the computer? Treat yourself with the same respect and enjoy a nourishing meal free of distractions. 2.) Keep track of your accomplishments At the end of the day make a list (either mental or written out) of the productive things you've done that day. Did you nurture a relationship, go for a run, or tackle your work to-do list? Recognize these accomplishments no matter how small they may seem. The little things add up! 3.) Unplug Social media, email, and technology have made it easy to stay in constant contact with everyone, but it also can be draining. Take some time to unplug and enjoy the moment you're in free of distraction.

Looking for a cool summer treat and healthy snack idea? Try these frozen yogurt bites. Servings Per Recipe: 16 Ingredients: 1 cup full fat greek yogurt 3 TBSP maple syrup or raw honey 2 TBSP coconut oil melted 1/4 - 1/2 cup granola 1/2 cup fresh blueberries (frozen blueberries can be substituted) 1/2 tsp pure vanilla extract Chia seeds for topping (optional) Directions In a medium bowl add all the ingredients and gently stir. Line a small muffin tin with liners. Spoon mixture into muffin liners and sprinkle with toppings if desired.  Freeze for at least 3 hours Remove from the freezer and let thaw for a few minutes. Remove from liners and store in a container or resealable plastic bag. Store in the freezer. Note: Feel free to experiment with different fruits and mix-ins!

Figuring out how to fuel your workouts takes time and practice. It can be a lot of trial and error until you figure out what foods work for you and how to time your eating. If you're not sure where to start, take a look at these simple tips for how to fuel before, during, and after your workouts!   Pre-Workout Eat early : Eat 90 minutes - 2 hours before your workout Don't Go Hungry : The last thing you want during a workout is to feel tired, which can result in injury. Carbs and Protein: Eat something with complex carbohydrates and a bit of protein (whole grain cereal, a bowl of oatmeal, a ham/tuna/or chicken sandwich, or hard boiled eggs and rice. Try to keep this meal between 300-500 calories. Limit Fiber: Foods high in fiber can upset your stomach though a limited amount is usually alright, especially if it's from veggies. Limit Fat: Fatty foods take a long time to digest and can upset your stomach during a workout. During Your Workout  Stay hydrate

Wednesday, August 10th, marked the 2nd Annual Buy Local Market in Montpelier. The event coincided with the United States  Department of Agriculture’s 17th annual   National Farmers Market Week .  Featured items included fresh and prepared local foods and agricultural products, such as produce and meats, wood products, yarn and other handmade goods, as well as prepared lunch offerings and ice cream. This year, Grateful Yoga of Montpelier offered a  free Vinyasa yoga session from 12:15 – 1 pm to the sounds of the Buy Local Market. Live Well Vermont was in attendance as well, sharing information about wellness programming for Vermont State employees and retirees. It was wonderful chatting with both new and seasoned Vermont State employees and retirees, Montpelier residents and local vendors. Thank you for putting on an amazing event, Agency of Agriculture, Food & Markets ! Local Farmers Markets are all over the State of Vermont. Check out the Northeast Organic Farming Asso

Cold soups during the Summer months can be a refreshing start to a meal. This chilled soup will make a great starter for those warm nights when you do not want to heat up the house any more than it is already. It's easy to make and ready in just 30 minutes or less, so make it in the morning and refrigerate until you serve it for supper. You can double the recipe because a cup of this soup is not enough, a bowl is better! Serves 5. Ingredients 1 pound of small pickling cucumbers, peeled, sliced the long way and seeded, then cut into ½ inch slices. They are more tasty than large cucumbers and never bitter, but you can still use large cucumbers if you pick them when they are young and still have the little barbs on them. ½ teaspoon of sea salt 1 ½ cups of non-fat plain Greek yogurt 1 green onion, coarsely 1 Garlic clove, minced 4 ½ teaspoons snipped fresh Dill Additional chopped fresh dill and green onions for garnish Preparation In a colander set over a bowl, toss

Strength training is an important workout to incorporate into your weekly routine. Building muscle mass can help boost your metabolism as well as your performance during cardio workouts and help you gain strength. It's important to make sure you're using the correct weight when strength training. Too much weight can lead to injury; however using weights that are too light can leave you with little results.   Here are three ways to know if your weights are too light: 1.) Your weights are easy to swing around. Lifting weights that are too light for your is counterproductive to strength gains and overall fitness. So if your weight routine is so easy you don't even have to focus, it's time to consider upping the weight! 2.) You're not feeling it. If you're not feeling it during your workout with each rep and you're not a little sore after, then you're not getting what you need from your strength training! 3.) You're not seeing results. Resu