LiveWell Vermont

  With April just around the corner (or maybe already here, depending when you're reading this!), it's time to switch over our activities for the season.  Goodbye, skiing and sledding. Hello, biking and hiking! April weather can be... tricky though. How do we find some motivation to get outside and be active, while making sure we protect our natural areas and give the trails plenty of time to dry out?  Take the pledge with the  30 Days of Biking Challenge to find some motivation to get moving every day!  The rules are simple.  30 Days of Biking is a pledge to ride your bike every day in April and share your adventures online with the hashtag  #30daysofbiking .    5 miles a round the pond? Yes.     15 miles d own the bike path? Yes.      5 minutes a round the block? Yes.      15 feet d own in the basement? YES!  Any distance. Any destination. Any reason. Make the pledge at 30days.com Then sha...

 Week 5: Put it all together Eat a variety of nutritious foods See a Registered Dietitian Nutritionist (RDN) Plan your meals and snacks Create tasty foods at home Foods from around the world are healthy and delicious! Here are some examples of healthful menu items from global cultures and traditions: https://sm.eatright.org/globalfoods #NationalNutritionMonth

 A handy guide to portion sizes Source: CDC.gov via our friends at Cerner Food portions are much larger now than they were 20 years ago. It can be hard to tell what a reasonable serving is. Studies show that people tend to eat more when they’re served more food, but controlling your portions is important for managing weight and blood sugar. When you lack the tools to measure your portions, consider estimating portion sizes with your hand! The measurements may not be exact, but it is a great way to avoid overeating. 1. 3 ounces of meat, fish, or poultry Palm of hand (no fingers) 2. 1 ounce of meat or cheese Thumb (tip to base) 3. 1 cup or 1 medium fruit Fist 4. 1–2 ounces of nuts or pretzels Cupped hand 5. 1 tablespoon Thumb tip (tip to 1st joint) 6. 1 teaspoon Fingertip (tip to 1st joint)

 Week Four: Create tasty foods at home Learn cooking and meal preparation skills Try new flavors and foods from around the world Enjoy your meals with friends or family, when possible Cooking at home can be healthy, rewarding and cost-effective! Try these seven simple techniques to enhance your food's taste and experiment with flavor combinations: https://sm.eatright.org/enhanceflav #NationalNutritionMonth

Happy St. Patrick's Day! Luck o' the Irish to you! Celebrate by dying your food green- no, not with food coloring - with PESTO! Many of the foods we eat on St. Patrick's Day tend to be... beige. Add some color and more nutrition to your plate with this flavor-packed recipe.  Fresh herbs are a great source of vitamins, antioxidants, and FLAVOR.  Whizz up this amazing herby sauce and mix it into different foods to dye them green.  RECIPE: 1. Add the following ingredients to a blender or food processor, and blend until smooth. Start with the smaller amounts of ingredients at first- you can add more to taste! 2 thick bunches of your favorite combination of herbs (Parsley, basil, dill, cilantro, mint, tarragon, fennel fronds, thyme, sage, etc.) 1-2 garlic cloves 2-4 tbsp Parmesan cheese 2 anchovies or 1 tbsp anchovy paste (skip this if vegetarian, but DON'T skip if you think you hate anchovies- it doesn't taste fishy but elevates the flavor amazingly. Trust us!) 1/4 cup ...

 Week 3: Plan your meals and snacks Choose healthful recipes to make during the week Use a grocery list to shop for nutritious foods Make healthful food and drink choices when away from home Planning ahead can help save money and reduce mealtime stress! Follow these steps to plan and prepare meals that fit your preferences and lifestyle: https://sm.eatright.org/mealplanning #NationalNutritionMonth

  What's better than pie? PIZZA pie! This Greek-style pizza is loaded with veggies, but feel free to add more!  Add some personal pizzazz with olives, capers, artichokes, red onions, etc! Could you make these with tomato sauce and cheese? ABSOLUTELY! We recommend putting a layer of cheese directly on the tortilla for maximum crispiness. The cheese will create a barrier so the tomato sauce doesn't make the tortilla soggy. Load up with your favorite pizza toppings! Try some other flavor combos too! Mexican pizza with black beans and cheddar? BBQ pizza with chicken? Buffalo cauliflower with celery and blue cheese? Yes please! P.S.  The yogurt sauce is a dinnertime hero that can take your dinner from basic to bling-bling! Make it your own by adding herbs or spices, or omitting the honey. Add dill and serve with salmon, zucchini, and potatoes Add cumin and serve with cauliflower, sweet potatoes and chickpeas or chicken Add paprika and swap lime instead of lemon, and serve wit...

 Healthy food prepping tips Many people are intimidated by the thought of meal prepping and don’t even know where to begin. The good news is it doesn’t have to be a complicated process. You can do as much or as little in advance as you’d like. Keep in mind that meal planning and meal prep tend to go hand-in-hand. In order to know what needs to be prepped for the week ahead, you need to have at least a rough outline of the meals you are planning to make. Here are some easy tips to help you get started: Start with what you have. Take inventory of your kitchen. See what you already have in your fridge, pantry, and freezer. You most likely have several items on hand that you could incorporate into healthy meals for the week(s) ahead. You can plug in any additional ingredients you might need on a grocery list once you have created meal ideas with what you have. Don’t delay your meal prep. When you get home from the store, try to do some of the prep right away. You might find it more rea...

Week Two: See a Registered Dietitian Nutritionist (RDN) Ask your doctor for a referral to an RDN Find an RDN who specializes in your unique need Receive personalized nutrition information to meet your health goals  A registered dietitian nutritionist, or RDN, can help you develop a safe and realistic eating plan! Plus, they can guide and motivate you with creative strategies for meal planning, grocery shopping and mindful eating. Learn more during #NationalNutritionMonth: https://sm.eatright.org/10RD Every Registered Dietitian Is a Nutritionist, but Not Every Nutritionist Is a Registered Dietitian Completed a minimum of a bachelor’s degree  at a US regionally accredited university or college and course work accredited or approved by the Accreditation Council for Education in Nutrition and Dietetics (ACEND) of the Academy of Nutrition and Dietetics. Completed an ACEND-accredited supervised practice program  at a health-care facility, community agency, or a foodservice corp...

Now that we've explored a few ideas for making progress in each section of the wellness wheel, let's take a step back to look at the big picture. PROGRESS Making small changes and adding on when you're ready is a great way to make habits stick. But remember: Progress is not always linear.  Progress does not always only move forward. Progress ebbs and flows forwards, backwards, and sideways. NOT PERFECTION. What does it mean that we aren't aiming for perfection? Sometimes, your progress will be focused on the self care you need in a particular moment.  At times, it may be healthier for you to set aside your desire for constant improvement and just be human. Some days, progress might looks like: -Taking a rest day rather than pushing for a hard workout when you're tired (physical) -Enjoying that piece of cake when there's a reason to celebrate (nutrition) - Buying fancy coffee or a new pair of shoes because you WANT them (financial) -Binge watching a new  realit...

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits. This year's theme, " Celebrate a World of Flavors ," showcases how flavors from cultures around the world is a tasty way to nourish ourselves and appreciate our diversity. We are all unique with different bodies, goals, backgrounds and tastes! A Registered Dietitian Nutritionist can help you create healthy habits that celebrate your heritage and introduce you to new foods and flavors. Week one: Eat a Variety of Nutritious Foods 1. Include Healthful Foods from All Food Groups 2. Learn how to Read Nutrition Facts Labels 3. Incorporate Your Favorite Cultural Foods and Traditions Your favorite cultural foods can be part of a healthful eating plan! Use these tips to choose foods that have vitamins, minerals, fiber and other impo...