LiveWell Vermont

Did you know that many of our work buildings come with a built-in stair master that you don’t need a gym membership to use?! It can be difficult to fit exercise into a busy schedule, especially during the work week, but taking the stairs is one effective way to burn calories with little to no extra added time. Check out these benefits of taking the stairs as opposed to the elevator! Using the stairs can be accumulated across the day, makes it easier to complete the daily recommendations for minutes of physical activity. 8-11 kcals are burned per minute when using the stairs- much higher than the 2 calories per minute riding the elevator. 2 flights of stairs climbed per day can result in 6 lbs of weight loss over the span of one year. Taking the stairs can increase leg power and bone density, which  can reduce risk of injury. Stair climbing can help you build and maintain healthy bones, muscles, joints and weight. The stairs use no electricity so not only are you hel

It can be difficult to get back in the swing of things when coming back from a long weekend. Here are some tips to help you shake the slump you might be feeling after some extra time off. Get back in your routine: do not compromise your routine when returning to work. It might be difficult, but it will be beneficial if you pick up where you left off instead of dwelling on being back in the office. Set goals/to do list: have a plan upon returning. Create a list of items you need to accomplish and then get on it! Keep learning: think about elements of your job that you would like to learn more about or areas where you would like to improve. Getting stimulated and interested in your work will increase your productivity and job satisfaction. Power through it: The first day might be the hardest, but it is important to push through it! By avoiding temptation to lose focus, you will accomplish more and at the end of the day feel very successful. Have fun: appreci

The Live Well team hopes you are having a wonderful holiday! This pumpkin pie recipe will not derailing your nutritional efforts while still allowing you to enjoy a holiday favorite! Ingredients: 15 oz canned pumpkin 2 tbsp whipped butter, softened 3/4 cup light brown sugar, unpacked 1/2 cup fat free milk 1 large egg 2 large egg whites 1/2 teaspoon pumpkin pie spice 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1 tsp vanilla extract 1 frozen pie crust sheet (thawed to room temperature)   Directions: Preheat oven to 350°F. Lightly dust a large cutting board or flat surface with flour. Roll out a room temperature pie crust sheet, so that it becomes thin enough to cut off about 30%, so that your final crust is 5 oz. Place into a 9-inch pie dish, cutting off excess dough. Place pumpkin puree in a large bowl. Add butter, and mix well. Using an electric mixer, mix in brown sugar, milk, eggs, egg whites, pumpkin pie spice, cinnamon, nutmeg and vanilla. B

Holidays are notorious for a lot of eating! Gathering around the table and partaking in your favorite holiday treats is not bad, in moderation. This holiday season we want you to maintain don’t gain!! Here are some tips to allow you to enjoy the festivities without expanding your waistline. Use smaller plates - no food is on the naughty list. By using a smaller dish, you are limiting the amount of food that will fit on your plate. This will help you take reasonably sized portions and avoid grabbing extra items you might not actually want.  Make your meal count! Wait before grabbing seconds - it can take your bodies around 20 minutes to recognize that it is truly full. By waiting before jumping into a second serving, you allow your body time to realize if it is satisfied. Invest in disposable containers - many gathers around the holidays involve bringing a dish of your own to share. Consider purchasing disposable containers that you can recycle or leave behind. This will avoid

We often focus on how important physical activity is for shaping and toning our bodies. We discuss how exercising is great for our heart, lungs and other vital organs, but sometimes we forget the nonphysical benefits exercise can provide. Here are three nonphysical benefits to keep in mind next time you take on physical activity. Improves sleep. Quality sleep is vital for your overall health. Regular activity can help you fall asleep more quickly, sleep more deeply and wake feeling more energetic and refreshed. Boosts mood and self-confidence. Exercise is a tremendous stress reliever and the endorphins produced can help reduce feelings of sadness, depression or anxiety. Being active and feeling strong makes you naturally feel more self-confident.  Does amazing things for the brain. Activities like Sudoku or crossword puzzles can help keep your brain active, but little comes close to the beneficial effects of exercise on the brain. It can help brain functions as divers

Preventive care can help you stay healthier throughout your life and is essential for early detection of any disease. This can include regular check ups, screenings and immunizations. For recommended screenings you and your loved ones need, check out the CDC's Preventive Screening Checklist . This helpful tool uses your age and sex to guide you through the recommended preventive screenings you need. If you are having trouble finding a doctor, it is easy with BCBSVT's  "Find a doctor"  tool! These resources make it simple to take care of yourself. Be proactive and schedule your preventive screening today! 

Quality matters!  Ever heard of the thermogenic effect of food? It's the result of your body expending energy, i.e. burning calories, to digest food. At the bottom of the hierarchy is processed foods that require very little energy to digest and at the top of the hierarchy is lean protein, requiring up to 30% of the calories consumed for digestion. What does that mean to you? Eat a 3 ounce chicken breast that is approximately 150 calories and your body will burn 45 calories just digesting it so your net calorie consumption is only 105 calories. Eating the equivalent in calories of Cheetos would result in a net calorie consumption of approximately 145 due to the food being so processed and requiring very little energy for the digestion process because there's little nutrition to actually extract. So the actual definition of lean protein according to the USDA is lean meat having less than 10 grams of total fat, 4.5 grams or less of saturated fat, and fewer than 95 milligrams

Are you finding working out to be a struggle? Check out these great reasons to fit that workout into your day! 1.) It will make you happier. Many studies have proven the connection between exercise and release of feel-good hormones in the body. Make time during your day to workout. Morning walks, lunch time jogs, hitting the gym or an evening bike ride are some of the many possibilities to get exercise in your day. 2.) It will make your life easier! When you're stronger and have endurance, you feel better doing everyday tasks. Training increases your capabilities. Every workout makes your body stronger and faster. 3.) Because you care about yourself, your family and friends! You want to be healthy so you can do the activities you love, right? These are great motivators to keep yourself in shape! 4.) Do it for you! Exercise can often be seen as a chore. Try changing your mindset with this. Exercise because you can, not because you have to.

Fall is upon us, which means it is pumpkin season! This recipe combines pumpkin, honey and a bit of crunch from the nuts and dried fruit, that will have everyone wanting more. Make a double recipe, one bread for eating and a second for the freezer for later. Enjoy! Ingredients 1 cup of honey ¾ cup of milk 5 tablespoons of butter 2 egg yolks ½ cup of sugar 1 cup of pumpkin puree 2 ¾ cups of flour 1 teaspoon of salt 1 ¼ teaspoons of baking soda 1 teaspoon of powdered cinnamon ¾ cup of chopped walnuts ¾ cup of chopped dates ½ cup dried apricots soaked in hot water for 5 minutes, then drain and chop Preparation Choose a small 1 to ½ pound pumpkin. Remove stem, cut in half, and remove seeds and stringy fibers. Place in microwave with opening facing up and cook for 5 minutes. With a fork pierce the meat of the pumpkin and if soft scoop and place the meat in your food processor, if still firm cook a bit longer until meat of the pumpkin is soft. Process until pumpkin is so