LiveWell Vermont

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...

This bowl is a nutrition powerhouse complete with antioxidants, fiber, protein and more! Don't let the title scare you away - give it a try for breakfast or an on the go lunch! Ingredients: 1/4 cup chopped kale 1/2 cup plain Greek yogurt 2 tbsp. cooked farro, buckwheat, or quinoa (or combination) 2 tbsp. slivered almonds 1/2 cup blueberries 1 tbsp. roasted pumpkin seeds, flaxseed, hemp hearts, or chia seed 1 tsp. lemon Juice 1 tsp. olive oil sprinkle sea salt Toss together and enjoy!

This has been a burning debate among health professionals and a common question from the general public for years. The evidence is now clear that eggs really are healthy! Not only that - they're also a great source of high quality protein. Getting enough protein is very important for building bones and muscle, as well as maintaining good overall health. How Much Protein Does One Egg Contain? The average egg contains about 6–7 grams of protein. However, the protein content does depend on the size of the egg. Here’s how much protein different sizes of eggs contain: Small egg (38 grams):  4.9 grams of protein Medium egg (44 grams):  5.7 grams of protein Large egg (50 grams):  6.5 grams of protein Extra-large egg (56 grams):  7.3 grams of protein Jumbo egg (63 grams):  8.2 grams of protein Protein Content of the Yolk and White People often think that protein is only found in the egg whites, since they consist of little other than protein...

The 1 st place winner of the State of Vermont Summer Recipe Contest is Squasherole submitted by Ellen Cairns! This easy summer dish is nutritious and delicious. Ellen wrote, “This is a simple recipe that is based on a French provincial dish called a tian.   It is the answer to "What to do with all that summer squash?" and can be adapted in many different ways.   The base can be potatoes, as listed, or a layer of quinoa, rice, or other grains.   You can also play around with the types of protein (adding beaten eggs, for instance, instead of the tofu) and cheese.   One recipe, many possibilities!” As the summer is coming to a close, this recipe is perfect to use the rest of your summer squash supply. This recipe can be found on pg 27 of the Employee Recipe Book: Summer Edition . Congratulations, Ellen!! Special thanks to the Live Well Wellness Ambassadors who voted on all the wonderful recipes submitted by State of Vermont Employees! If you would lik...

Are you looking for a quick and simple dinner that also provides fantastic leftovers? Look no further than this frittata recipe. This recipe is very versatile. You can switch out the veggies, cheese, and/or herbs to whatever your preference may be. This recipe would go well with roasted potatoes and a side salad to make it a more hearty meal. Veggie Frittata Ingredients: Assorted vegetables, diced (one good combination is broccoli, spinach, and onion however feel free to get creative with what you have in the fridge). 3 Tablespoons olive oil 6 Basil leaves, diced 3 cloves garlic, minced 8 eggs 3/4 cup plain unsweetened almond milk (you can also substitute regular milk) 1 1/2 cup shredded cheese. You can use a combination of cheeses or stick to one. Cheddar is a great option. Salt and Pepper to taste  Directions: Add veggies, garlic, and olive oil to a large frying pan. Saute until veggies are slightly tender (6-7 minutes). Whisk eggs and milk in a large bowl ...

There are many things that can impact your sleep - stress, illness, and anxiety to name a few. However, did you know that the foods you eat can also keep you awake at night? Check out these lists for the best and worst foods for sleep! Best Foods for Sleep: Cherries are one of the few foods that naturally contain melatonin, which is the chemical that helps control our internal clock. Bananas, dark leafy greens, and avocados contain natural muscle relaxants (magnesium) and contain carbohydrates which will naturally make you feel sleepy. Turkey, soybeans, and pumpkin seeds contain tryptophan - a chemical that naturally makes you feel sleepy Sweet potatoes contain sleep promoting complex carbohydrates as well as potassium (a natural muscle relaxant). Whole grain breads, crackers, pasta, or rice contain complex carbohydrates which keep you full for longer. Worst Foods for Sleep: Cheeseburgers and other fatty foods stimulate the production of acid in your stomach, whi...

Cognitive decline is a real concern for many of our aging baby boomers. While not a cure-all, what you eat can help promote cognitive health as you age. According to a variety of research, some vitamins and minerals are linked to improved memory, including vitamins B6, B12, D, C, and E; folate; biotin; coQ10; omega-3 fatty acids; and antioxidants, particularly in the flavonoid family. These nutrients are found in a plethora of delicious foods and are easy to incorporate into your diet to help boost brain function. What are some easy ways to get more brain-boosting nutrients into your diet? Try these tips to make food one of your allies to help maintain and promote cognitive health as you age: Go green. Leafy greens like spinach, kale, broccoli and other cruciferous vegetables in particular have been linked to lower cognitive decline for older adults. Enjoy omega-3 fatty acid foods. These include cold-water fish like salmon, halibut and mackerel as well as beans, flax seeds an...

Congratulations to our third place recipe contest winner Tabbi Daly! Check out the recipe for Asparagus Pasta Salad below! Asparagus Pasta Salad Ingredients: 8 oz penne pasta uncooked 1 pound asparagus, trimmed and cut into 2 inch pieces 1 cup halved cherry tomatoes 1/2 cup purple onion, thinly sliced Dressing: 1/3 cup plain greek yogurt 2 tbsp lemon juice 2 tbsp olive oil 1 tbsp freshly chopped parsley 1 tsp sugar 1 tsp lemon zest salt and pepper to taste Directions: Boil pasta for 12 minutes then add the cut asparagus. Cook for an additional 2-3 minutes and then drain and run under cold water until cooled. Drain completely and place in a large bowl.  Add tomatoes and onion then toss to coat.  Whisk together the remaining ingredients for the dressing and pour over pasta. Stir to coat.  Serve.

Congratulations to our second place recipe contest winner Laura Ann Nicolai for her recipe submission! Check out this great recipe! Springtime Penne with Peas and Parmesan Yield: 4 servings Ingredients: 1 pound fresh peas, shelled (about 3/4 cup) 6 ounces pea shoots (tendrils, shoots, leaves) (1/2 big bunch) 1 Tablespoon extra-virgin olive oil 1 bunch young spring onions or scallions, finely chopped (about 1/2 cup) 1 clove garlic, finely chopped Salt and freshly ground pepper 2 teaspoons chopped fresh tarragon 1 Tablespoon chopped fresh parsley 3/4 pound penne (substitute whole wheat if preferred) 1 to 2 ounces Parmesan, grated (1/4 to 1/2 cup, to taste) Directions: Begin heating a large pot of water for pasta. Meanwhile, steam the peas over an inch of boiling water for 4 minutes, until just tender. Transfer to a bowl. Add the pea shoots to the steamer and steam for 2 minutes until just wilted. Remove from the heat and allow to cool until you can handle...

Our first place 2017 Spring Recipe Contest winner was Robin Katrick who submitted the following recipe. Quinoa Cakes with Roasted Red Pepper Sauce and Avocado Salsa Ingredients: Roasted Red Pepper Sauce 2 red bell peppers 1 cup almond milk 1 tablespoon corn starch 4 shallots, chopped 4 cloves of garlic, minced salt and pepper to taste 2 tablespoons nutritional yeast Quinoa Cakes 1 cup quinoa, cooked 1/2 zucchini, shredded 1/2 carrot, shredded 3 eggs 2 cloves garlic, minced handful of parsley, chopped 1/2 cup Parmesan cheese 1/4-1/2 cup almond flour salt and pepper to taste Avocado Salsa 1 avocado, diced handful of cherry tomatoes, diced 1 lime, juiced handful of cilantro, chopped salt and pepper to taste Directions: Roasted Red Pepper Sauce Preheat oven to 500 degrees. Cook red peppers whole for 30 minutes. Remove from the oven and wrap in foil for 10 minutes to soften.  While the red Peppers are cooking, saute the shallots and gar...

Do you find your work weeks rushed and have limited time to put together healthy meals? Try some of these meal prep tips over the weekend to help you start your week off on the right foot! 1.) Have a game plan Have an idea of 3-4 dinner recipes you'd like to make. Brainstorm lunches (can be made from leftovers), snacks, and even breakfasts to make your mornings stress free. 2.) Make a grocery list and stick to it Make a list based off of the recipes you want to make. When you go to the grocery store, make sure you stick to the list! 3.) Find your go-to recipe s Start gathering your go-to recipes - ones that taste great and are easy to throw together. Keep them in an online document or print them out and create a recipe book! 4.) Double or triple the recipe While you're prepping your food, you can easily double or even triple the recipe to use for leftovers and also freeze. This will make for quick meals on those days you're busy! 5.) Prep your recipes ...

Congratulations to our fall recipe contest first place winner - Sue Hackney. Try out her recipe below!!! Crock-Pot Sweet Potato & Black Bean Quinoa Chili Submitted by: Sue Hackney Serves: 6-8 Ingredients: 3 cups sweet potato (about 1 large), diced 1 cup red onion (about 1 medium), diced 1 cup bell peppers (about 1 large), diced 3 garlic cloves, minced 1 (15 oz) can organic black beans 1 (28oz) can fire roasted tomatoes 3-4 cups vegetable broth 2 tablespoons tomato paste 1/2 cup uncooked quinoa 1-1.5 tablespoons chili powder 2 teaspoons cumin 2 teaspoons paprika 1 teaspoon coriander 1/2 teaspoon cayenne (to taste) Salt and pepper to taste  Directions Add all ingredients into crock-pot (starting with just 3 cups of broth). Turn on high and cook for 4 hours, turn down to low and continue to cook until ready to serve. If too thick, stir in another 1/2 - 1 cup of water. Serve with diced avocado (or guacamole) and tortilla chips if desired. ...

With the holidays upon us, it can be difficult to stay on track with all the delicious comfort foods being served. Check out some of these winter food swaps to help make the holidays a little healthier!   1.) Swap out Mashed Potatoes for Mashed Cauliflower or Turnips : Swap the typical mashed potatoes for mashed cauliflower or turnips. Cauliflower mashed potatoes are full of vitamins! 2.) Swap out Sweet Potato Casserole for Roasted Butternut Squash : Swap sweet potato casserole which is usually loaded with brown sugar, butter, and marshmallows for roasted butternut squash tossed with dried cranberries and a drizzle of olive oil and pure maple syrup. 3.) Swap out Green Bean Casserole for Sauteed Green Beans: Swap out green bean casserole for sauteed green beans with sliced almonds, caramelized onions, and a little olive oil. 4.) Swap out Chips and Crackers for Roasted Pumpkin Seeds and Baked Apple Chips : 5.) Swap out Apple Pie for Baked Apple : Core and bake an ...

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...

Looking for a new pumpkin recipe to try? Look no further, this baked pumpkin ravioli is a quick and easy meal to put together. Baked Pumpkin Ravioli Serves: 5-7/ Makes 28 raviolis (serving size = 4)/ 204 calories per serving Ingredients 56 Wonton wrappers 3/4 Cup pumpkin puree 1 Cup low-fat ricotta 1 tsp salt 1/8 tsp fresh pepper 1 tsp nutmeg 1 tsp egg white 1 tsp olive oil 1/4 cup tomato sauce of your choice Fresh sage, finely chopped Directions Preheat over to 350 degrees F. Lightly spray a baking sheet with cooking oil. Mix pumpkin puree, ricotta, salt, pepper, and nutmeg together in a large bowl. Dollop one healing TBSP of the pumpkin ricotta mix in the center of half (26) the wonton wrappers. Brush a little egg white around the mixture to the edge of each wrapper. Place the remaining wrappers on top of the wonton wrappers with filling - press down around the filling.  Press fork down around the edges to seal the ravioli. Lightly brush each ravi...

Roasted acorn squash can do double duty when filled with a hearty mixture of brown rice, apples, and walnuts. It can stand in as a substantial side, or star at the center of the plate when adding your favorite protein (vegetarian or meat-based). The brown rice can be made up to 2 days ahead; keep it refrigerated in an airtight container. And you can assemble the filling up to 6 hours ahead; just keep it covered in the fridge till you’re ready to stuff. (Serves 2) Ingredients 1 medium acorn squash, halved with the seeds taken out 1 medium apple (McIntosh or Honey Crisp work well), chopped 1 cup brown rice 1/2 medium onion, diced  Olive Oil Maple Syrup  Walnuts (optional) sausage or meat-free/soy product, cooked and cut  (optional) shredded cheddar cheese Directions Preheat oven to 400 degrees. Line a baking sheet with foil and lightly brush acorn squash halves with olive oil.  Cook 1 cup of brown rice (combine with 2 cups of water, bring to...

Vegetarian Stuffed Peppers with Cilantro Dressing   Serves 4 (serving size = 2 pepper halves) Stuffed Pepper Ingredients:  1 cup quinoa or rice 2 cups veggie broth 4 large red, yellow, or orange peppers, halved with seeds removed 1/2 cup salsa plus more for serving 1 Tablespoon nutritional yeast (optional) 2 tsp cumin powder 1 1/2 tsp chili powder 1 1/2 tsp garlic powder 1 (15oz) can of black beans, drained and rinsed 1 cup whole kernel corn, drained Toppings (optional): Avocado Red Onion, diced Salsa Cilantro, chopped Fresh lime juice Cilantro Dressing Ingredients: 1/2 small ripe avocado 1 cup chopped cilantro 3-4 small limes, juiced 1/3 cup olive oil 1/4 tsp sea salt 1/4 tsp cumin 1 Tablespoon sweetener of choice (such as cane sugar or honey) Water to thin Directions Add rice or quinoa to a saucepan and bring to boil. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and rice or quinoa is fluffy. Pre-hea...

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...

Looking for a healthy vegetarian meal? This quinoa taco meat makes the perfect filling for tacos or taco salad. Ingredients Quinoa 1 cup quinoa 1 cup vegetable broth 3/4 cup water Seasonings 1/2 cup salsa 1 TBSP nutritional yeast (can be found next to seasonings and spices in the store) 2 tsp ground cumin 2 tsp chili powder 1/2 tsp garlic powder 1/2 tsp sea salt and black pepper 1 TBSP olive oil For Tacos: Use any or all of the following! Guacamole, Salsa, Plain Greek Yogurt (substitute for sour cream), Cheese Black Beans Cucumbers Tomatoes Green Onions Sauteed Peppers and Onions Avocado Fresh Corn Cilantro Taco shells, tortilla chips, or soft taco shells   Instructions  1.) Heat a medium saucepan over medium heat. Add quinoa and toast for about 5 minutes stirring frequently. 2.) Add vegetable broth and water and bring to a boil over medium-high heat. Then reduce heat, cover, and let simmer for 15-25 minutes or until liquid is complet...

Do you ever get to Sunday and feel a little overwhelmed the weekend is almost over?  Try adding some of the following to your Sunday routine to help get your week started on the right foot! 1.) Workout Starting the week with a workout helps fuel motivation to keep it up all week! You will also start the week off feeling energized and ready to tackle your to-do list! 2.) Meal Planning Planning your meals for the week can make lunches, dinners, and even breakfast feel less overwhelming and help you make healthy food choices all week long! Write out the meals you want to make and make a grocery store list with the ingredients you need. 3.) Grocery Shop Once you have a list, get the food you need for the week. Stick to your list! Make sure you have the ingredients you need for your meals as well as healthy snack options (apples, carrot sticks, hummus, whole grain crackers, etc). 4.) Meal Prep Once the work week starts it's hard to find extra time in the day to make meals....