LiveWell Vermont

Registration for the 2nd Challenge of the 2018 Wellness: Your Way Incentive Program opens on today! Register in the Wellness Portal  and earn 60 points towards Lean.

What is added sugar? Added sugars are sugars and syrups put in foods during preparation or processing, or added at the table. Naturally occurring sugars are found naturally in foods such as fruit and milk. 4 grams of sugar = 1 teaspoon. Keep this in mind when you are reading over food labels. The average American consumes 22 teaspoons of added sugar a day. That is approximately 350 calories! Do we need added sugar? There is no nutritional benefit in added sugar. American Heart Association suggests an added sugar limit of no more than 100 calories a day (6 teaspoons) for women and 150 calories a day (9 teaspoons) for men. Serious offenders of adding sugar: Sugary drinks and cereals are top offenders in adding unnecessary sugars to their recipes. Be mindful of added sugars when shopping for groceries. Added sugar have many code names. Fructose, glucose, maltose, corn sweetener, and sucrose are only a few of the many names that can disguise added sugars in a recipe. Be aw

Developing a routine when working out is important for achieving fitness goals and protecting your body from injury. Below are some tips and tools on developing the perfect workout routine. Use these tips to customize a workout routine that works for you! Tip 1: Consistency Building a strong fitness routine does not happen overnight. You must develop a process and work at it regularly. Decide how many days you are going to work out each week and commit to fitting it into your schedule. Tip 2: Recover Your muscles need time to recover to completely benefit from your physical efforts. When creating your routine, make sure there are days for rest! You do not have to remain completely inactive on recovery days. Long walks, light yoga and casual swimming are all things that get your body moving while still allowing time for your muscles to recoup. Tip 3: Variety Consistency is important when you are thinking about duration and frequency of exercise. Variety is import

The short answer is YES! But, an ideal stretch routine requires a little bit of planning.  Stretching is a vital part of a healthy fitness regimen. When done properly, stretching can  reduce the risk of musculoskeletal injuries by increasing blood flow/circulation, improving muscular balance and posture, and improving muscle coordination. Stretching Reduces Fatigue Stretching increases blood supply and nutrients to muscles and joints  Stretching increases a joint’s ability to move through a greater range of motion  Stretching decreases tightness in tendons and muscles  Stretching Improves Muscular Balance and Posture Soft tissue structures often adapt poorly to gravity and bad posture habits  Stretching realigns soft tissue structures, therefore reducing effort to achieve & maintain proper posture throughout your day  Stretching Improves Muscle Coordination Stretching enhances the time it takes an impulse to travel to the brain and back to the muscle  Stretch

Nutrition bars can spark a serious debate, depending on who you talk to. Some say they are the healthiest, most convenient snack while others call them glorified candy bars. Making your own is most definitely the healthiest way to know exactly what’s in the food you’re eating, but this may not be realistic for everyone due to lack of time, ingredients or just plain desire. Buying them is your next best option, but not all bars are created equal. Here is a list of the healthiest nutrition bars you can snack on when on the go, at work, before or after the gym, or even throw them in your kids lunch box! 1. Nothin’ But  Peanut Butter Banana Chocolate Bar Made with real ingredients (oats, peanuts, honey are the main ones) that you can actually pronounce, it tastes like a homemade dessert bar, and its 360 calories will fill you up with good fats and protein, instead of processed carbs. This bar is best for the long stretch between lunch and dinner. 2 . Kind  Fruit & Nut Bar

Try this recipe during the cooler Fall and Winter months. It's a sure crowd pleaser! Servings: 6 Ingredients 3 small to medium spaghetti squash (about 5 cups cooked) salt and fresh pepper, to taste 1/3 cup part skim low-fat ricotta cheese 2 tbsp grated parmesan cheese 1 tbsp chopped parsley or basil 3/4 cup part-skim shredded mozzarella cheese For the sauce: 1 tsp olive oil 1/2 onion, finely chopped 3 cloves garlic, minced 3 low-fat chicken sausages (choose your flavor!) - Bilinski's, El Fresco, etc. 14 oz (1/2 can) no salt added crushed tomatoes salt and fresh pepper, to taste 2 tbsp chopped basil 1 bay leaf Preparation Preheat oven to 400ºF.  Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season lightly with salt and black pepper; bake about 1 hour, or longer if needed on a baking sheet, cut side down. 
If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe

1. Check the serving size.  This is what the entire label is based on. This tells you how much everything equals. It can range from five pieces or the whole package. A serving size is a measured amount of food. It's what the USDA uses in the Healthy Eating Guidelines and daily recommendations. However, food label serving sizes are determined by the manufacturer so they may not match the USDA guidelines. 2. See the calories.  Now that you know what counts as serving, you can see how many calories a serving equals. Remember to multiple this number by the number of serving you plan to eat! A good rule of thumb is, if the calories are high - for example more than half the amount you estimate for the whole day - then that particular food might not be a good choice on a regular basis. 3. Keep an eye out!   Fat - Some fats, namely saturated fat and trans fat, are worse than others (mono unsaturated fat and polyunsaturated fat). Too much total fat is