LiveWell Vermont

Do you think you're eating healthy meals, but still question your methods? Have you been working on losing weight, and found it challenging or even seen a decrease in the amount of weight you're losing? If so, there's a good chance that you haven't been eating as healthy as perhaps you could be. There are 5 simple guidelines you can follow that will ensure your meals are both healthy and fitness-friendly. If weight loss is a goal for you, these steps may also result in a healthy weight loss! Five Simple Steps to a Healthy Meal: Step #1: Quality Ingredients Quality ingredients are the building blocks to a healthy meal. You most definitely don't need to dine in gourmet restaurants or shop at health food stores all the time, but it is important that you pay attention to the quality of the foods you eat. Choose foods that are : Fresh and organic (not all fruits and vegetables need to be organic. Visit the following website for a shopper's guide to the "dirt...

According to the Food and Drug Administration, "Diets rich in whole-grain foods and other plant foods and low in total fat, saturated fat and cholesterol may reduce the risk of heart disease and some cancers." A recent study conducted by Eating Well Magazine and the USA Rice Federation found that the majority of the respondents were confused as to what was and what wasn't a whole grain. Perhaps this is why only 10 percent of Americans get the recommended three 1-ounce servings of whole grains per day. Want to test your knowledge of whole grains? Take this quick quiz to see how you shape up: Which of the following foods are whole grains? A. Steel Cut Oatmeal B. Bran Cereal C. Brown Rice D. 100% Wheat Bread E. Corn Answer: A, C and E. If you guessed incorrectly, you're certainly not alone. Knowing which foods are whole grains can be tricky! The key to knowing whether or not a food is a whole grain is the ingredient label and the processing. You should look fo...

The past two weeks spent watching the Olympics have been so motivational and inspiring. The athletes we watched have spent years, even decades, training to to achieve their Olympic Dream. Although we may not ever have the chance to win a gold medal we ARE able to live our own personal dreams. One of the most important rules of happiness in life is to do what you love. But discovering that dream job and what you are meant to do in life isn't always so easy. Take a look at the happiest, most successful people on this planet: they are all doing something they love, creating something they believe in, living a life of purpose and passion. Do that, and it doesn't matter how much money you make. But what do you do if you don't know what you want to do? If you don't know what your dream is? This is a common problem, and many people wander through much of their life without discovering their passion, and go from job to job, unfulfilled and miserable. If that's you, don...

Ever struggle with what to eat during the day when trying to make healthier choices? Me too! That's why we've put together a sample day's worth of food to make at least one day of your life a bit easier. The following menu plan is designed for someone who needs are approximately 2,000 calories per day and is based on the OmniHeart Study, which found a diet higher in unsaturated fat and higher in protein cut heart disease risk the most when compared to any other diets out there. The menu plan is low in saturated fat, added sugars and salt, but is high in potassium, magnesium, and fiber. Breakfast 1 serving (look at the box-serving sizes vary depending on the type of cereal) Whole-grain cereal - look for cereals with sugar not in the 1st 5 ingredients and that says the words "whole grain" on the ingredient label 1/2 medium banana 1/2 oz unsalted nuts such as slivered almonds or crushed walnuts 1/2 cup skim milk or milk alternative (soy, rice, hemp, almo...

In many of our wellness classes we discuss integrating mindfulness into our lifestyle. But what does that really mean and how do we do it? First off, what does mindfulness mean? Is it some magical state of mind that only yogi's can reach? Thankfully, NOT ! Being mindful simply means being " aware ", paying " attention ", and being " present ". Sounds simple right? In today's age it is actually very rare for us not to being thinking about what happened earlier at today's staff meeting and what you have to take care of this evening once you arrive home. The best thing about practicing mindfulness is it can be done anytime, anywhere and is FREE! Now that is great and all but WHY in the world do I want to change and start practicing this "mindfulness". The benefits are endless.....decreased stress, improved eating, improved sleep, improved mood, increased efficiency, improved relationships and decreased anxiety. Those are just a ...

We all know that people tend to eat more when they're offered larger servings. The question remains whether it's being offered more food or bigger plates, bowls, bags or other containers that make the difference in how much people eat. To find out, researchers in Belgium offered 88 college students the option of choosing one of three bowls of M&M's to snack on as they watched a 22-minute TV show: a small (one-cup) bowl filled with  7 ounces of M&M's, a large (three-cup) bowl with 7 ounces of M&M's, or a large (three-cup) bowl filled with 21 ounces of M&M's. The students ate twice as much candy from the two large bowls (about 2 ounces, or 300 calories more) than they did from the small bowl (approximately 1 ounce, or 150 calories less). What's the lesson in all of this? Think twice about the size of your dishes at home. If your dishes are on the larger side and you're working on cutting down on your intake, it is most definitely wor...

Lack of time is probably one of the biggest excuses, challenges, barriers (whatever you would like to call it) to exercise. The problem is exercise is one of the best things we can do for our overall health and wellness so we NEED to find a way to fit it into our day. The great news is all we need to do is sit for 23 1/2 hours each day. Check out this inspiring video on getting physical activity into your day!

Summer is well underway, which means it’s the time of year for BBQ’s and outdoor dinner parties with friends and family. We want to make it easy for you to make healthy dishes for you and your family, but still enjoy the cooking activities that define summer. Here is a list of healthy recipes for any occasion! Appetizers 1.   Pizza Caramel by Nourish Nutrition 2. Artichoke Pesto Stuffed Tomato by Making Good Choices 3.  Easy Hummus by Andrea Beaman 5.  Mango Salsa by Terry Walters 6.  Spicy Slaw by Elana’s Pantry 7.  Peaceful Parsley & Pistachio Pesto by Peacocks and Moonshine 8. Asparagus Sundried Tomato and Goats Cheese Pizza on Spelt by Wholepromise Soups 1. Farmstand Gazpacho by Eat, Live, Run 2.  Really Easy Spice Pumpkin Soup filled with Beta-Carotene by Scott Mathias 3.  Summer Herb Soup by Kath Eats Real Food 4.  Cold Beet and Fennel Soup by Clean and Delicious 5.  Easy Asparagus S...

The August Fitness Challenge “ Be Active. Be Healthy” is right around the corner! This challenge is similar to our previous 30/30 Challenge, but with a twist! Every day that you accumulate 30 minutes of any physical activity (does not have to be consecutive), you get one point . Every day you follow through on a healthy nutrition habit (choose from the provided list of ideas or create your own), you get one point. The more days you are physically active and successfully achieve your healthy nutrition habit, the more points you accumulate!  The maximum points possible per person is 14 per week or 62 for the entire 31-day challenge.  This encourages you to get some sort of movement into your day and will also help you to work on creating healthier nutrition habits on a regular basis!  Participate solo or as a team. Scores will be averages per person so the playing field is level whether you are a solo team or a team of 100.  Gather your co-workers, friends ...

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more. Have you ever felt like a failure when you give into temptation? Have you ever said to yourself, "well I already blew it by eating the cake at work - forget it, I give up." This is exactly why the "all or nothing" mentality just doesn't work. Instead, if you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences. Think smaller portions. Serving sizes have ballooned re...

It was suggested by a VT Wellness Blog reader that we provide a resource list of websites where State employees can access healthy recipes. Below is a compilation of not only websites where you can obtain healthy recipes, but also resources for information about health & nutrition, exercise, mindful eating, stress management and more. Enjoy! Healthy Recipe Resources: Eating Well Magazine  - A content-rich website including free healthy recipes contributed by local Vermont Dietitians and e-mail newsletters. Food Fit  - Four proprietary, interactive tools to assess your current health habits; a delicious database of 2,500 healthy, customizable recipes with in-depth nutritional analysis; hundreds of suggestions for celebrating the foods of the season with a guide to seasonal foods and "Season's Picks"; and a fitness section to help you get motivated, keep up on fitness trends and get information to help you create your...

So you have a sweet tooth. Where has it gotten you over th past few years? Has it gotten you into trouble with your weight? Do you find that you sabotage yourself with an extra slice of cake when trying to stick to a diet? Do you find yourself reaching for something sweet in the evenings - right before going to bed? What has been the result of giving into your tempation? Are you now wearing a size larger in your pants? Has your doctor been lecturing you each time you have a visit? Are you finding yourself in a body that you no longer enjoy? If you're answering yes to any or all of these questions, it's time to find some healthy sweet alternatives. You deserve more! I completely understand the challenges. Yes, sweet treats are tempting, but the life-long repercussions far outweight the momentary pleasure. To help you conquer your sweet tooth, we've identified 5 sweet traps you should strive to avoid, as well as a healthy substitute for each. Sweet Trap #1: Candy ...