LiveWell Vermont

Do you think that nutrient-rich fruits and veggies are non-existent in the winter? Think again! Add these great winter superfoods into your rotation!   Root Vegetables: Most root veggies are in season during the winter. Turnips are known for their high concentration of vitamins and minerals. Try roasting turnips are make a root vegetable salad. Additionally, beets, parsnips, and celery root are also great winter vegetable choices! Winter Squash: Winter squash is full of beta-carotene and makes great comfort food during the winter. With so many varieties, it's hard to get bored. Try acorn, butternut, spaghetti squash, and many more! Brussels Sprouts: This veggie is a great source of vitamin c, fiber, and antioxidants. Try them roasted with pears and pecans as a yummy winter salad! Leafy Greens: Kale, Swiss Chard, and Collard Greens are packed with antioxidants and a good source of calcium and iron. You can turn these greens into salads, saute them into stir-fry, stir...

Are you finding working out to be a struggle? Check out these great reasons to fit that workout into your day! 1.) It will make you happier. Many studies have proven the connection between exercise and release of feel-good hormones in the body. Make time during your day to workout. Morning walks, lunch time jogs, hitting the gym or an evening bike ride are some of the many possibilities to get exercise in your day. 2.) It will make your life easier! When you're stronger and have endurance, you feel better doing everyday tasks. Training increases your capabilities. Every workout makes your body stronger and faster. 3.) Because you care about yourself, your family and friends! You want to be healthy so you can do the activities you love, right? These are great motivators to keep yourself in shape! 4.) Do it for you! Exercise can often be seen as a chore. Try changing your mindset with this. Exercise because you can, not because you have to.

Do you know that one of the most effective, inexpensive and pain-free ways to look and feel younger is to exercise and perform daily stretches that ward off kyphosis (rounding of the thoracic spine, resulting in a hunched shape); that keep the spine mobile; that lengthen the quadriceps to help sustain a tall, lifted posture; and that maintain a healthy range of motion in the hips? Shift your focus from “anti-aging” to “pro-aging” with these stretches that support an active body over a lifetime.  Stability Ball Chest Opener Sit on stability ball of appropriate size, feet planted on floor a little wider than hip width apart. Slowly roll down onto back while walking feet forward. (If you lack core strength, anchor your feet, toes touching wall.) Ball fully supports spine. Open arms straight out to sides, palms up. Allow back of head to rest on ball, and draw chin up slightly toward ceiling. Drop hips, allowing low back to round naturally against ball, or keep legs and glutes eng...

Is that to-do list weighing you down? There are many reasons why we procrastinate including indecisiveness, a difficult or dreaded task, or fear of failure. However, there are ways you can fight procrastination and tackle that to-do list! One way to look at your to-do list is through a value standpoint . Where do you place value and how can you add value to the items that have forever been stuck on your to-do list? If you find a way to add value to these to-do list items, it will then make it important and possibly even exciting for you. You may also try eliminating interruptions . Sometimes all it takes is one distraction to make it difficult to get back on task. If you can, turn off your phone, social media, and email for a couple hours to tackle that to-do list. Is there one project that seems very overwhelming? Breaking a large project up into smaller pieces , may make it seem easier to tackle. Additionally, try this tip: Remember what your strengths are.  Is one...

Front, side, reverse, hands or forearms, knees or toes—whichever way you choose to plank, this simple, stationary position is an essential exercise in your weekly fitness routine. Planking strengthens all the muscles that run up and down your spine, which helps you to stand, rotate, bend and lift with ease. Planks have endless variations. Subtle changes such as lifting an arm or adding movement can change the degree of difficulty of the exercise, keeping your body challenged and your workouts fun. Ready to fire up your core? These five plank variations focus on lifting the legs and adding rotation to intensify the work.  Plank Set-up:  All exercises, except for the last one, should begin in one of the positions described below. Setting the foundation ensures that your alignment is correct and your entire body is connected and engaged so you’ll be ready to tackle these fun and highly effective plank exercises.   High Plank:  Position the body face down with ha...

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!

Are you looking to improve your running speed? Here's some tips and tricks to help! 1.) Watch your Form: The key to running well at any speed is proper running form. Proper running form means keeping your upper body tall and relaxed, keeping your arms swinging forward and back at a low 90 degree angle (rather than swinging out to the side), and striking the ground with your mid-foot landing underneath your hip. 2.) Count Your Steps: Familiarize yourself with your stride turnover which is the rate of steps your take while running regardless of pace. The fastest most efficient runners have a cadence of around 180 steps per minute and keep their feet close to the ground taking speedy short steps. Find your magic number by running for one minute and counting the number of times your right foot hits the ground. Multiply that by 2. 3.) Try Interval Training: Short bursts of high intensity running can help improve your speed significantly. It also burns major calories in much le...

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...

Have you started a running routine this year or are looking for some advice on starting running? Check out these great tips to get you started. 1.) Invest in the right shoes/gear . If your feet and knees are hurting or you running shirt is uncomfortable, it won't make running much fun for you. You don't need to have a lot of gear, just a few things that make running comfortable! 2.) Don't start out trying to go for a fast pace/time. Go for distance at first and don't worry about your pace. Once you have a solid base for mileage, then start adding speed work into your routine if it's your goal to get faster. 3.) Join a running group. Running solo has it's benefits too, but a running group can be very motivating especially on days when you're struggling to get out of the house. 4.) Make running a habit. Even if this means going out for just a few minutes a day - make sure that you get in a routine. 5.) Build mileage gradually. Too much too soo...

Have you struggled feeling comfortable at the gym? Instead of skipping workouts, keep these five factors in mind when searching for a gym. 1.) Location: Convenience is key. If you have to drive a long way for your workouts then you probably won't be very motivated to do them. Figure out what works best for you. Should you have a gym close to home or close to work? 2.) Suitability : Does the gym support your goals? 3.) Price: Is the gym within your budget? 4.) Staff: Are they qualified and friendly? 5.) Reputation: What are others saying about their experiences there? Many gyms will offer you a free pass to try out their gym and see if you like it. Ask for a free week if they will allow it so you can truly get a feel for how the gym is.

Don't have time to fit a workout in? Think again! Here are some everyday activities you may already be doing that can count as exercise!   1.) Shopping. From buying groceries at the grocery store to picking out a new pair of shoes, shopping means you're probably walking. Add some more walking in by parking far away from the store and walking. 2.) Cleaning. Vacuuming, dusting, sweeping, and many cleaning tasks burn calories! Make it more of a workout by adding calf raises, squats, lunges, or torso twists while cleaning up! 3.) Cooking. From chopping veggies, washing dishes, to whisking and stirring things by hand, you can get some exercise just from making dinner! 4.) Washing Your Car. If you wash your car by hand then you can get a quality workout in doing so! 5.) Shoveling Snow. Let's hope we don't see snow for awhile, but during the winter months shoveling snow is a great workout. Make sure you're using proper form so you don't hurt your should...

Better Breakfast without  breaking the bank Breakfast can be so tricky! We know we should eat it but often times don't have time or the energy to make something in the morning.  AND, if by chance we do feel like making something, it is so difficult to come up with healthy ideas! Lucky for you, we have put together a list of 10 delicious recipes to kick start your day.  Many of these recipes are inspired by Caitlin from Frugal Nutrition.  1.  PALEO EGG MUFFINS  $0.83 Per Serving Make Ahead, Paleo, Vegetarian They’re little frittatas, baked in muffin cups for early morning convenience. Two egg muffins = one serving.These are fun because they are so easy to personalize so you could have a different favor every day if you wanted! My favorite addition is sweet potato and ground turkey! 2. HARD-BOILED EGG + BANANA W/ PEANUT BUTTER $0.60 Per Serving Make Ahead, Vegetarian, (Paleo  if you sub the PB for  almond butter) This ...

Do you love hiking and want to make sure you're prepared on the trail? Make sure you have these essential items on your next hike.   1.) Appropriate footwear. For shorter hikes, trail shoes are great, but for longer hikes or if you're carrying a heavier backpack a more supportive hiking shoe/boot will be beneficial. 2.) Map/Compass. Having a map and compass with you in case you get lost and in case your GPS fails, is essential. 3.) Extra water and/or a way to purify water. When you become dehydrated, your body can't perform well. Be sure to pack plenty of water. 4.) Extra food. It's always a good idea to have extra food on hand in case you get lost, you want to spend a little more time by a stream you found, the terrain was more difficult than expected and you need to keep your energy up, etc. 5.) Rain gear and extra clothing. The weather can be unpredictable especially if you're changing altitudes throughout your hike. Dressing in layers can help, av...

You’ve probably heard it before-having a strong core is beneficial to your health. Did you know that building a strong core goes beyond fitness benefits? It can help you with your routine tasks. Strengthening your core can help you with:   1.) Sitting at your computer. Sitting at your desk all day puts a lot of strain on your body. By strengthening your core, you can take some of the pressure off your lower back.  2.) Walking or running. Many competitive runners know that the key to a great finishing time is a strong core. Your core will help you take in oxygen with every breath and it will keep you balanced on uneven terrain. 3.) Your posture. When your core is strong, you will find it easier to sit and stand up straighter. Good posture takes pressure off your lower back. 4.) Balance and stability. Your core stabilizes your body making it easier for you to move in any direction. A strong core can reduce your risk of falls. 5.) Every day tasks. House...

It's time for the corporate cup again! Registration is now open!   If you register by April 30th, the cost is $25 per person/$75 per team.  After April 30th , the cost is $50 per person/$150 per team.

Do you find that you easily get bored with drinking plain water? This can lead to reaching for sugary drinks when you start to feel thirsty. If you’re not really enjoying the taste of plain water, try reaching for some of these different options.    Great Flavored Water Combinations: 1.)                        Raspberry and Lemon 2.)                        Kiwi and Cucumber 3.)                        Watermelon and Mint 4.)                        Orange and Blueberry 5.)          ...

Do you want to sign up for a yoga class, but are unsure of what kind of yoga to try? There are so many different yoga classes out there that it can be confusing! Take a look at these common types of yoga to help you decide which one is best for you! Additionally, there are many more that aren't on this list - the best thing you can do is ask the yoga studio or teacher for more details!   1.) Ashtanga Yoga is a rigorous style of yoga that follows a specific sequence of poses. 2.) Bikram Yoga is held in heated rooms follows the same series of 26 poses. 3.) Hatha Yoga is a generic term and applied to classes that teach postures. Hatha yoga can be a great introduction if you're nervous about trying a class. 4.) Hot Yoga is very similar to Bikram Yoga in the sense that you will be practicing in a heated room however, Hot Yoga may deviate slightly from the Bikram sequence which is why they call themselves something different. 5.) Restorative Yoga is a great way to re...

Having a strong core isn't just for athletes, strong abdominal and back muscles are essential for completing every day tasks. Try adding these exercises into your strength training routine for a stronger core! 1.) Abdominal crunch: Lie on your back and place your feet on the wall so your knees and hips are bent at a 90 degree angle. Raise your head and shoulders off the floor (to reduce strain on your neck, cross your arms across your chest instead of behind your head). Return to start position and then repeat.   2.) Bridge. Lie on your back with your knees bent. Keep your back in a neutral position and your abdominal muscles tight. Raise your hips off the until they are aligned with your knees and shoulders. Hold for 3 deep breaths and then return to start. Repeat. 3.) Segmental Rotation. Lie on your back with your knees bent. Keep your back in a neutral position and your abdominal muscles tight. Keeping your shoulders on the floor, let your knees fall slightly to t...

If you find yourself short on time or can't make it to the gym, try these fitness moves that you can do anywhere! 1.) Jump Squats Start with your feet shoulder width apart. Keeping the weight in your heels, bend down until your thighs are parallel to the ground and your knees are bent, remaining behind your toes. Engage your core and jump up. When you land, lower yourself back into squat position.   2.) Pushups and Triceps Dips For pushups: Place your hands about shoulder width apart. Keeping your back straight, lower your chest to the ground until arms are at 90 degrees and then push back up. For triceps dips : Find a sturdy surface such as a park bench, coffee table, or couch and place your hands shoulder width apart (facing away from the surface). Straighten your arms (still keeping a little bend to your elbows), slowly bend your elbows until they are at a 90 degree angle. Once you reach the bottom of the movement, push yourself back up so your elbows are straight a...