LiveWell Vermont

You've heard it before, meal prepping can save you time, frustration and help you eat healthier during the week. If you're not convinced meal prepping is a good thing, check out these benefits below! 1.) It saves you money. Buying lunch at work is costly. Often lunches cost upwards of 10 dollars (multiplied by 5 and that's 50 dollars every week) and they skimp on portions. That healthy salad you ordered is probably a lot of lettuce and very few other veggies and lean proteins. Prepping ahead will give you filling and satisfying meals to help you power through the rest of your work day. Plus, you get to enjoy your full lunch break instead of having to spend time going somewhere and ordering food! 2.) It can help you stay on track with your health and fitness goals. We've all been there - that weeknight where you worked late, got stuck in traffic on the commute home, and the last thing you want to do is actually make a meal when you finally get home. Ni...

Did you know that some of the most effective strength training moves are the simplest ones? Check out these beginner exercises to help you build strength! The Squat A basic squat exercises should be included in your routine as it builds strength in your lower body (calves, quads, glutes, and hamstrings). Please note that improper form while doing a squat exercise can lead to knee pain or other discomfort. Place your feet shoulder width apart or slightly wider. Hold your hands at chest level for balance. Bend at your knees and hips, imagine that you're sitting into a chair. Keep your chest lifted and your spine neutral. Do not let your lower back round as you squat.  Lower down so your thighs are parallel to the floor and keep your knees over your ankles. Keep your core engaged as you press into your heels to return to starting position.  A good starting place is 2-3 sets of 15 squats. The Lunge Lunges are a great move to work on your lower body, core, ...

Do you wake up with the determination to fit in a workout only to find that there just doesn't seem to be enough time? Try fitting in a workout during your lunch break! There's plenty you can do in 30-60 minutes mid-day. If you're at a loss for ideas, think about running, walking, cycling, taking a fitness class, going to a gym near your office, or doing a body weight workout. Working out mid-day can make you feel happier and more productive throughout the rest of the day. Here are some tips to get you started! 1.) Pack your clothes the night before or pack a gym bag for the entire work week. Make sure you have everything you need to complete your workouts. Include facial wipes, brush, and other items that you may need when you're finished with your workout. 2.) Pack your own lunch. Practice meal prepping at the beginning of the week or pack leftovers from dinner the prior night. Instead of spending time and money going out for lunch, spend your lunch break wor...

When the weather starts getting colder, it may be tempting to put aside your fitness routine, but don't be too quick to put away the running shoes! Outdoor fitness in the winter has many health benefits. Not only will you be burning calories, working out outside can boost your mood and immune system! Vitamin D from sun exposure and boosted serotonin levels can help fight the winter blues. Also,  exercising outside also means you can avoid all the gym germs!   1.) Sledding: When the snow starts falling, find a great hill and go sledding. While going downhill won't burn many calories, the trek back up the hill will! 2.) Ice Skating: Ice skating requires great balance and leg strength. 3.) Snowboarding and Skiing:   Snowboarding requires a lot of strength and power. Hit the slopes this winter for a great fun workout! 4.) Cross Country Skiing: Much like other winter sports, cross country skiing is a great way to burn calories and keep up your fitness levels thr...

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...

Salad bars are a fun way to explore a variety of salad options. However, there are hidden calories in the that colorful spread that can derail your entire healthy mission. Here are a few tips that will give you an idea of things you should be cautious of when you approach the salad bar.  Build Your Base: Load your plates with greens! Greens that are dark in color typically have more nutrients. When picking a base for your salad, try to avoid iceberg and head in the direction of spinach, mixed greens and kale. Mix and match if you’re feeling brave! Tackling Toppings: Generally, the more colors the better! Adding an assortment of fruits and vegetables will make for a yummy , nutrient dense salad. Strength in numbers here, so pile it on! Avoid the pre-made salads, especially if they are cream in color. There typically carry more calories and fat. Instead of using croutons and crackers, gravitate towards the nuts and seeds. They will add a strong protein and healthy fa...

Journaling can be a therapeutic tool used to express emotions, work through life events or feelings.   Here are some benefits and tips to using a journal- Benefits: Lowers Stress and Anxiety Journaling provides an outlet where you can effectively sort through and reflect on your thoughts and emotions in a non-judgmental environment. This can result in better health outcomes. It Improves Mood and Feelings of Well-Being When people continue to write expressively regularly, the practice is linked with improvements in mood and feelings of well-being. The biggest benefits come in the long term. Tips: Write whatever you’re feeling at the moment.  The benefits of journaling come from being honest with yourself about whatever you’re feeling, and then expressing those feelings. Ignore grammar and punctuation rules.  Worrying about whether your spelling is correct or whether you’re putting a comma in the right place will only get in the way of you sayin...

Feeling tired? Did you know there's still time to sign up for our Live Refreshed Challenge? Take some time to focus on your sleep health and sign up today! This is the final LiveWell challenge of the year! **Please note:  If you are working toward the reach your peak tier then you must complete two challenges and one workshop OR two workshops and one challenge before November 1st to earn the 900 points!

Are you on Instagram?! So is Live Well ! Live Well supports the State of Vermont employee and retiree population through partnerships with health and wellness resources both within and outside of state government . Keep up with the State of Vermont Employee Wellness Program on by following @vtlivewell on Instagram today! Tag us in any photos of you and your loved ones participating in healthy activities. Whether its preparing a healthy meal, practicing self-care or getting your heart rate up, Live Well wants to know!

Feeling tired? Take some time to focus on your sleep health and sign up today for our Live Refreshed Challenge! This is the final LiveWell challenge of the year! **Please note: If you are working toward the reach your peak tier then you must complete two challenges and one workshop OR two workshops and one challenge before November 1st to earn the 900 points!

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...

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...

Did you know studies have shown that optimistic people have healthier hearts and are better at managing stress? However, looking at the bright side can be easier said than done. Fortunately, even if you don't consider yourself to be an optimist, you can try incorporating these tips to help you live with more positivity!   1.) Have gratitude Being grateful for the good things in your life will help you feel satisfied. Take an inventory of all the good things around you. Additionally, try to be grateful for the hardships and obstacles because these give you strength and teach you how to persevere, which help you form resilience. 2.) Practice listening. When you are actively listening, you're taking in more information and knowledge without the distraction of your own thoughts and words. It also can increase your own self-confidence when you show you have respect for others. 3.) Smile more. Frown less.  When you smile you create a happy and positive environment that d...

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...

Did you know that water can help provide relief from a headache.  Did you know staying hydrated can reduce afternoon irritability? See below for all the different ways that water can make you feel awesome! 1.) It can aid in weight loss and reduce the feeling of hunger. Extra water can not only make you feel full, but it can also boost your metabolism! Try drinking a glass of water before every meal. 2.) It powers your exercise.   Staying hydrated has many benefits around exercise including: increasing your ability to perform at your best, enhancing the quality of your workout and allowing you to recover faster. 3.) It aids digestion and keeps your kidneys working. Drinking water helps your body break down foods and helps your kidneys and liver flush out waste products. 4.) Hydration can improve your mood! Drinking water not only makes you feel refreshed but also can improve your mindset. Even mild dehydration has been shown to negatively impact mood. Next ti...

Starting your day off early can give you the opportunity to get in a workout, check off some to- do items, do some yoga, or relax with a cup of coffee or herbal tea before starting your day. The morning offers an opportunity to take some time for yourself before the buzz of the day begins. Did you know that a 20-minute moderate intensity workout in the morning can provide a brain boost for the following 12 hours? Morning exercise is a great use of your time.   Additionally, you can incorporate a few of these morning habits to get your day going on the right foot. 1.) Drink 16-ounces of water upon waking to re-hydrate from your 7-9 hours of sleep. 2.) Make your bed. Did you know making you bed in the morning is correlated with better productivity throughout the day? 3.) Eat a healthy breakfast. Your body needs fuel so it can tackle the day. 4.) Drink a cup of coffee/herbal tea while taking a few moments for yourself. 5.) Prioritize your day. Establish your top pri...

Did you know that nighttime exposure to LED rays produced by tablets, computers, TV's, and smartphones can disrupt your body's natural rhythms? This can impact your sleep and health! Artificial light produced by these devices impact the quality of sleep you get by slowing the neurons that induce sleep, activating those that cause wakefulness, and suppressing the sleep hormone melatonin. Lack of sleep can contribute to health risks including obesity, type 2 diabetes, depression, and heart disease. Additionally, lack of sleep can cause concentration issues. Check out these tips below to learn how you can power down and unwind before bed, which can help improve your sleep. Unwind before Bed: At least 15-30 minutes before bed, make sure to power down technology. Electronic Free Zone: Make your bedroom a place free of electronics. Make a List or Write Down Your Thoughts: If you're overthinking before bed, make it a habit to write out those thoughts or to-do ...

Toast is an easy breakfast food especially on those mornings where you're pressed for time. However, toast with jam and butter is not the healthiest nor the most filling option. Try some of these ideas to keep you full and energized throughout your morning.   1.) Whole Wheat Toast with Peanut Butter and Fruit Top a piece of whole wheat toast with 1 TBSP of natural nut butter, 1/4 of a banana, a handful of blueberries, and cinnamon sprinkled on top. For a little extra sweetness, try adding some shredded coconut on top. 2.) Sprouted Grain Toast or Whole Wheat Toast Topped with Avocado and a Soft Boiled Egg Take a piece of toast and top it with smashed avocado and a soft boiled egg. Sprinkle a little sea salt and crushed red pepper flakes on top for added flavor. 3.) Whole Wheat Toast with Greek Yogurt and Jam Top a piece of whole wheat toast with plain greek yogurt and a natural blueberry jam. Sprinkle walnuts on top for added protein! 4.) Cinnamon Raisin Toast with Gre...

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...