LiveWell Vermont

This recipe is from Blue Zones INGREDIENTS: ½ cup spinach, bok choy, or a mixture  ½ cup shelled edamame (fresh or frozen and thawed)  ½ cup cooked brown rice, cooled  ¼ cup shredded carrot  ½ avocado, sliced  1 tablespoon dried nori flakes  1 tablespoon sesame seeds  Drizzle of umeboshi plum vinegar (red wine vinegar can be a nice substitute) PEANUT-GINGER MISO DRESSING, OPTIONAL INGREDIENTS:  ¼ cup peanut butter  1 tablespoon miso  1 teaspoon grated fresh ginger  1 clove garlic minced  1 teaspoon lemon juice or apple cider vinegar  ½ cup water DIRECTIONS: In a medium bowl, layer each ingredient, starting with greens. Add edamame and rice, shredded carrot and avocado, then finish with nori flakes, sesame seeds, a drizzle of vinegar, and a drizzle of dressing, if using. PEANUT-GINGER MISO DRESSING, OPTIONAL DIRECTIONS: Combine all ingredients in a high-speed blender, and blend until creamy. To make this a dipping sauce, begin with half the water. Add more until

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 10: Standing Gate Openers What It Does:  Works the hip flexor of your lifted leg while your standing leg is challenged to maintain stability and balance How to Do It:  Stand with your feet hip-width apart, your toes pointing forward and your shoulders down. Engage your abdominals as you lift your right knee up to hip height, then across your body so it moves past your left knee. Cross your right leg back over and return to your starting position. Repeat 5 to 10 times before switching sides. Be careful not to… soften your abdominals. Keeping your core muscles engaged helps you stabilize your pelvis and remain balanced. Thank you for participating for the last 10 weeks. We hope you found a bodyweight exercise you enjoy.

Frozen Yogurt Bark Check out this easy and delicious recipe from the America Heart Association Nutrition Facts Calories 70.3 Per Serving Protein 4.2g Per Serving Fiber 0.8g Per Serving Ingredients   1 1/2 cups 2 percent low-fat plain Greek yogurt 2 Tbsp honey 2 Tbsp chopped, unsalted almonds 1/2 cup chopped mango 1/4 cup blackberries or raspberries, chopped if large 1/2 cup blueberries   Directions In a medium bowl, add yogurt and honey. Mix together to combine. Line a 9-inch by 13-inch baking dish with parchment paper. Use a spatula or knife to spread the yogurt as thin as possible over the entire bottom of the dish. Add the chopped nuts over the top of the yogurt. Use your fingers to slightly press them into the yogurt. Peel the mango, cutting the slices around the pit. Finely chop the mango, along with the berries, if they are larger than bite-sized and need chopping. Top the yogurt with the fruit—add as much fruit as will fit ove

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 9: Squat Jump What It Does:  Engages the muscles in your hips, legs and thighs How to Do It:  Stand with your feet hip-width apart, your arms by your sides and your shoulders down. Contract your abdominals to protect your spine. Bend your knees and lower your body down into a squat, keeping your hips back, until your heels lift off the floor. Hold for a moment and then, pushing through your lower body, explosively jump straight up, fully extending your knees and lifting your arms up by your ears. Land softly on the middles of your feet. Return to your starting position and repeat 5 to 10 times. Be careful not to… land too hard. Being mindful of how you come down prevents any pain in your feet, ankles and knees.

According to the Alzheimer’s Association, by 2050, the number of people age 65 and older with Alzheimer’s disease in the United States may nearly triple, from 5.1 million today to a projected 13.8 million. While there is no cure for dementia or Alzheimer’s, studies suggest strong social ties can help ward off the diseases’ advance. Social engagement is associated with reduced rates of disability and mortality, and may also reduce risk for depression. Gill Livingston, a psychiatrist at University College London and her colleagues reported that, compared to those who were married, individuals that had always been single had a 42% greater risk of developing dementia. Remaining socially active may support brain health and possibly delay the onset of dementia. There are many ways to stay socially active in your community, and these activities will provide the greatest connection to others. Alzheimer Association suggests participating in clubs, volunteering and supporting community pursuit

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 8: Wall Squat What It Does:  Strengthens your glutes, quads, and lower back How to Do It:  Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need a distraction? Add some bicep curls. Return to your starting position and repeat 2-3 times. Be careful not to… let your knees extend past your toe

Well...kinda... These beautiful babies are Purple Sweet Potatoes! Also known as Hawaiian Sweet Potato and Uala, the Okinawan Sweet Potato is tubular in shape. It has a buff colored skin with earthy spots and its flesh is violet-purple. The Okinawan purple sweet potato has a delicate, slightly sweet taste and a creamy texture and can be used like other sweet potatoes.  But how do I eat it?? Try them baked, boiled, fried, roasted or grilled.  What do they do for me??  They are a good source of fiber and provide potassium. Like most sweet potatoes, they have a low glycemic index, essential for weight watchers and diabetics. Some studies have discovered significant antibacterial and antifungal properties as well! How do I pick the perfect ones? Look for potatoes that are firm and small to medium in size, avoiding any that have wrinkled skins, soft or brown spots or sprouts.

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 7: Slide Plank What It Does:  Strengthens your external obliques (the muscles on the side of your waistline) How to Do It:  Lie on your right side with both legs straight and feet stacked one on top of the other. Bend your right elbow and prop yourself up, keeping that elbow directly under your shoulder and your forearm on the floor. With your head and spine aligned, engage your abdominals as you lift your hips and knees off the floor. Your left arm can remain by your side or held straight up toward the ceiling. Hold for 20 seconds (or a comfortable amount of time for you) and return to your starting position. Rest for 30 seconds and repeat two more times before switching sides. Be careful not to… soften your abdominals. Keeping them contracted and engaged will help you lift your hips and remain sturdy and balanced.

It is no secret that fruits and veggies provide health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Health benefits: Reduce risk for heart disease, including heart attack and stroke, obesity and type 2 diabetes May protect against certain types of cancers May lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss Fruits and vegetables  can be lower in calories, so consuming them may be useful in helping to lower calorie intake One of the most common barriers for not eating more fruits and vegetables is cost. A quick way to combat that is to shop for what is in season. This website will show you what is in season in Vermont! Shopping local at Farmers Markets is a nice way to support your community and get your produce. Find a market (indoor or outdoor) near you!