LiveWell Vermont

Chocolate (dark with 70-85% cocoa - not the sugary, hydrogenated varieties) is a great choice when it comes to enjoying a treat. Not only does it taste great, but it has its health benefits, too. It contains nutrients, is a powerful source of antioxidants, may improve blood pressure, may improve HDL cholesterol, may lower the risk of cardiovascular disease, can protect your skin from the sun and improve brain function! A 100 gram bar of dark chocolate with 70-85% cocoa contains: -11 grams of fiber. -67% of the RDA for Iron. -58% of the RDA for Magnesium. -89% of the RDA for Copper. -98% of the RDA for Manganese. -It also has plenty of potassium, phosphorus, zinc and selenium. Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should consume on a daily basis. Along with the above nutrients comes 600 calories and moderate amounts of sugar. For this reason, dark chocolate is best consumed in moderation . For more info, visit: https://authoritynut...

You may know that bananas in smoothies makes for a creamier and nutritious smoothie, but did you know you can swamp that banana out for summer squash? This veggie is low in calories, but high in nutrients such as potassium, vitamin A, vitamin C, and fiber! Squash is a great filler because of its neutral flavor so it has the ability to form the base of any smoothie. Try it the next time you're looking for a healthy smoothie!

During our Reshape Your Plate challenge, one of our participants shared a great recipe for gluten free banana bread from Live Simply ! We thought it sounded so good we had to share it with all of you! If you're looking for a healthy treat, try this recipe. Thanks Kinsley for sharing this with us during the Reshape Your Plate Challenge!   Almond Flour Banana Bread Shared from Live Simply Ingredients: 2.5 cups blanched almond flour 1.5 teaspoons ground cinnamon 1/4 teaspoon ground nutmeg 1/2 teaspoon salt 1 teaspoon baking soda 3 eggs 1/2 cup honey 1/4 cup plain whole milk yogurt 3 ripe bananas, mashed 1 teaspoon pure vanilla extract 1/4 cup walnuts, chopped Directions:  Preheat oven to 350 degrees Grease a large bread pan with butter or coconut oil In a large bowl, mix together the dry ingredients: almond flour, cinnamon, nutmeg, salt, and baking soda In a medium size bowl, whisk together the eggs. Add in the honey, yogurt, mashed banana, and vanil...

Make a batch of these muffins to have around for a healthy snack or breakfast on the go! Double the recipe if you want to freeze some for later! Healthier Banana Muffins Ingredients: 2 cups whole wheat flour 1/2 cup rolled oats 1/4 cup coconut oil 1/4 cup applesauce 1/4 cup butter, softened to room temperature 1/4 cup honey 1/4 cup brown sugar 3-4 ripened bananas, mashed 2 eggs, beaten 1 teaspoon baking soda 1/4 teaspoon salt Optional: Walnuts Directions: Preheat oven to 350 In a large bowl, mix coconut oil, applesauce, butter, honey, brown sugar, eggs, and bananas. In a different bowl mix whole wheat flour, oats, baking soda, and salt. Mix the dry ingredients slowly into the wet ingredients. Stir or use an electric mixer until smooth. Stir in walnuts if desired. Scoop mixture into lined muffin tins. Bake 20-30 minutes (depending on the size of muffin tins you use) and until a toothpick comes out clean. Let cool slightly and enjoy.

Do you feel a little rushed during the work week? Is it difficult to prepare healthy meals after a long day of work? These kitchen hacks may make all the difference in helping you to have a week of healthy breakfasts, lunches, and dinners! 1) Cook up a big batch of quinoa or rice (or both) to use for meals throughout the week . You can add these to salads for a more filling lunch, scramble up with some eggs for a hearty breakfast, and use them for simple dinners throughout the week. If you want to make a larger batch, both quinoa and rice can be frozen for later use. 2) Prep some overnight oats.  Overnight oats make a great healthy quick meal in the morning. You can prep the containers ahead of time making a different variety for different days of the week! To make: put a serving of oats along with any toppings (chia seeds, dried cranberries, nuts, nut butters, etc) in a jar, add milk or non dairy milk of your choice and put in the fridge until you're ready to eat it. Top w...

Sweet Potato Muffins Ingredients: 1/2 cup raisins 1/3 cup apple cider or juice 1 medium sweet potato peeled 1 medium tart apple peeled 2 cups whole wheat flour 1/2 cup packed brown sugar 1/4 cup honey or maple syrup or sweetener of choice 2 tsp baking soda 2 tsp ground cinnamon 1 tsp ground ginger 1/4 tsp salt 3 large eggs, beaten 3/4 cup coconut oil 1 tsp vanilla extract 1/2 cup chopped walnuts 1/2 cup unsweetened shredded coconut  1/4 cup rolled oats Directions: Preheat oven to 375 degrees.  Warm up juice or cider and add raisins on stove or in the microwave. Once the cider is warm, plump the raisins by adding them to the cider and setting aside.  Grate the sweet potato and apple and set aside.  Whisk flour, sugar, baking soda, cinnamon, ginger, and salt in a large bowl. Add eggs, coconut oil, vanilla, raisins, and juice. Fold in the sweet potato, apple, walnuts, and coconut.  Spoon batter into lined muffin pans. Sprinkl...

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...

Recipe of the Week: Fruit Salsa and Homemade Cinnamon Chips This a great spring and summer treat with simple and healthy ingredients! Bring this to your next potluck or cook out! Fruit Salsa: 2 Kiwis peeled and diced 2 Golden Delicious Apples diced 8 ounces Raspberries 8 ounces Blueberries 1 pound strawberries diced Cinnamon *This salsa is very versatile, feel free to swap out fruits and add new ones!  Make sure all your fruits are washed and diced. Sprinkle cinnamon on top and chill. Cinnamon Chips: 10 Whole Wheat Tortillas Olive Oil Cinnamon Optional: Honey                Preheat oven to 350 degrees.        Cut the tortillas into wedges and layer on a large baking sheet.                 Brush with olive oil. Sprinkle cinnamon on top and drizzle with honey if desired.        Bake 8-10 minutes and then allow to coo...

Next time you're feeling sluggish during your work day, try these quick tips to help boost your energy and mood! Drink water: Dehydration can cause a lack of energy and make you feel sluggish. Keep a water bottle with you throughout the day! Go for a walk: If you're sitting at a desk all day, even just 15 minutes in the fresh air and sunshine can do wonders for your energy levels. Reach for an energizing snack: Your brain and body need food to get through the day. Don't reach for snacks loaded with sugar or fat. Instead, to avoid a mid-afternoon crash, choose snacks that are full of protein, fiber, and/or whole grains.  Examples: Fresh fruit, veggies and hummus, single serving of trail mix, whole grain crackers, yogurt, and air-popped popcorn. Stretch: A quick stretching session can boost energy and get the blood flowing! A quick workout: If you have the time, go for a quick run or bike ride, but even just a few jumping jacks or stair climbing will do!