LiveWell Vermont

Try this fresh and delicious recipe as a wonderful side dish or a topping over mixed greens. The fresh corn, crunchy tortilla chips, and crisp white onion make black beans irresistible. For extra zing, add a few drops of hot sauce at the table! Serves: 4 Ingredients 1 white onion, diced, divided 1/2 pint cherry tomatoes, chopped 3/4 cup crumbled reduced fat feta cheese 1 cup fresh corn kernels (or 1 can no salt added corn) 3 Tbsp lime juice 1 red bell pepper, diced 1 Tbsp extra-virgin olive oil 2 15 oz. cans no-salt-added black beans, drained and rinsed 3/4 tsp kosher salt 4 oz. baked tortilla chips 1 lime, cut into wedges Directions In a large bowl, toss together half the onion with the tomato, feta cheese, corn, and lime juice. Set aside. In a large skillet, saute the remaining onion and the bell pepper in the oil until lightly browned, 2-3 minutes. Stir in the beans and saute for another minute. Add the contents of the skillet to the large bowl, mix all the...

Sleepless nights may make you feel miserable the next day... but according to brand new research, they may also lead to serious metabolic disorders such as type 2 diabetes and obesity. In a small study at the University of Chicago, seven healthy men and women ages 18 to 30 were studied in a sleep lab during two time periods, at least four weeks apart. Participants had four nights of eight and a half hours of sleep and four nights of just four and a half hours. Physical activity and caloric intake were strictly controlled each time. At the end of each session, participants were given glucose-tolerance tests to measure insulin sensitivity, and also had abdominal fat cell biopsies to measure how they responded to insulin. After the four nights of restricted sleep, total-body insulin response decreased by an average of 16 percent, and insulin sensitivity of fat cells decreased by 30 percent. What does this mean? Researchers say this sleep deprived response am...

Cold and flu season has arrived, serving as a reminder that eating to enhance the immune system is extremely important and beneficial to prevent getting sick this year. The fact is, we live in an increasingly polluted world with hard-to-kill microbes and pandemics lurking in the distance. Individuals are experiencing more stress due to work and family responsibilities, and many have become more reliant on processed foods that can potentially compromise a person's immune system and increase his or her risk of illness. With the variety of food products that boast immune health benefits, it's hard to know as a consumer which ones actually work. The food industry insiders have become very good at marketing their products to convince us that they'll keep us healthy and will support our immune system. So what should we eat in order to keep us healthy and disease-free? Let's start by understanding how our immune system functions: Where Does Immune Health Start? Th...

Life comes with a lot of unexpected, happy, sad, trying and special moments. Regardless of what you face in this lifetime, having a strong support system to guide you and celebrate with you is important. The Okinawa community firmly believes that having a group of lifelong friends contributes to their long, healthy lives. The Japanese term for this support group is ‘moai’. The research is there, but how do we get this support system? Where do we go and what do we do to try and grow our group of life companions? Here are a few ways to grow your moai! Hobbies! Having common interests is a great way to bond with another individual. Exploring and even learning new hobbies can be a great way to strengthen a bond.  Meet Up  can be a great way to find others in your area with common interests! This website/app allows you to create a group based on your interest or search through a variety of topics to find an existing group you would like to join. Trying new events in your area c...

Are your energy levels low mid-afternoon? Do you find yourself reaching for coffee or caffeinated soda just to keep you going? If so, this could be a sign that you need to eat more frequently during the day. Ideally, you should be eating a little something every three hours or so in order to keep you full and satisfied, to prevent cravings, and to keep your metabolism going throughout the day. Not feeling hungry or ready to have a snack in between meals? Your body is most likely conditioned and used to going long periods of time without eating. This happens after years of skipping meals such as breakfast or snacks, which, over time, slows your metabolism to prevent your body from burning calories too quickly. If this didn't happen, you'd find yourself hungry all day long. How do you get your metabolism functioning for you again? Begin with small snacks in between your meals. This may take some effort at first - especially if you're not feeling all that hungry - but o...

Retail food prices rise on average between 2.5-3% a year due to inflation, and next year that increase will be between 3-4%. This could mean your gallon of milk that cost $3.43 in July, according to the Consumer Price Index , could cost 10 to 13 cents more next year. If you bought a gallon a week, that would add up to an extra $6.76 a year. Unfortunately, the price increases are in foods most of us eat quite often and are likely foods that are already costly such as eggs, meat, and dairy. Rather than dwell on the negative, let's focus on finding ways to combat those rising costs while still enjoying the foods you like. 1. Portion control. This helps both your waistline and your bottom line. A pound of meat yields four adult-size servings, which is about four ounces raw and approximately 3 ounces cooked. One egg is one serving. And a cup of milk (8 fluid ounces) is a serving. By measuring your foods and striving to eat smaller portions, and supplementing with less costly items...

Why should people get vaccinated against the flu? Influenza is a serious disease that can lead to hospitalization and sometimes even death. Every flu season is different, and influenza infection can affect people differently. Even healthy people can get very sick from the flu and spread it to others. Over a period of 31 seasons between 1976 and 2007, estimates of flu-associated deaths in the United States range from a low of about 3,000 to a high of about 49,000 people. During a regular flu season, about 90 percent of deaths occur in people 65 years and older. The “seasonal flu season” in the United States can begin as early as October and last as late as May. During this time, flu viruses are circulating in the population. An annual seasonal flu vaccine (either the flu shot or the nasal-spray flu vaccine) is the best way to reduce the chances that you will get seasonal flu and lessen the chance that you will spread it to others. When more people get vaccinated against the flu, le...

Some call it "soda, while other call it "pop" or a "soft drink." Universally it can be referred to as the worst beverage choice you can make. The fact is, you won't get any nutritional value from this fizzy drink, but what you will most definitely get are caffeine, carbonation, simple sugars, fructose or even worse, sugar substitutes along with food additives such as artificial coloring, flavoring and preservatives. So then, why is the soft drink industry booming? This once considered occasional treat is now being consumed by Americans as the staple beverage with lunch, dinner, snacks and as a pick-me-up in between. An overly abundant amount of research is attributing this increase in soft drink consumption to numerous health problems including obesity, nutritional depletion, heart disease, diabetes, the formation of kidney stones and many other health challenges. Thinking of switching to fruit juice? This is also not the healthiest of options. Fruit ...

For many of us, sleep is hardly ever long enough or good enough. According to the National Institutes of health, approximately 30 percent of adults complain of problems sleeping. The consequences of inadequate sleeping patterns go far beyond feeling tired the next day. Those of us who average less than six hours of sleep a night have been shown to have a higher risk of heart disease, diabetes and other chronic diseases, as well as being more likely to eat more, which lead to excess weight gain. THE FINDINGS Getting a good night's sleep can be far from easy for many of us. Women tend to sleep longer and sounder than men, although women complain more than men about their sleeping difficulties. Researchers are unsure whether this is because women are more willing to speak up, or if they're not measuring what's making women feel as though their sleep is not as refreshing. Women also tend to get more slow-wave sleep, which is the deep phase of sleep that has been found t...

Do you struggle with eating fruits and vegetables on a regular basis? Are you sick of eating green salads and raw veggies just to get your vegetables in? Are you itching for more variety when it comes to your fruit and vegetable intake? If so, perhaps today's blog will help. The fact is, the average American consumes less than 2 cups of fruits and vegetables each day, and just 1% of adults and 2% of kids meet both the fruit and vegetable recommendations each day.* Not only are fruits and vegetables a rich source of vitamins, minerals, phytochemicals and fiber, but they are a major part of any healthy weight management regimen. Diets rich in fruits and vegetables have been shown to reduce the risk of many chronic conditions, including type 2 diabetes. Plus, fruits and vegetables are quick, easy and delicious! While many fruits and vegetables are tasty on their own, consuming them with low-fat dairy sources is a great approach to obtaining a nutritionally complete, balanced mea...

It’s almost fall, which means the excitement of football season is in the air. For many of us, the upcoming weekends are bound to be filled with game watches, spirited barbecues, and all-day tailgates. These events can be tons of fun, but with them comes an abundance of tempting snacks, over-sized burgers, and rich desserts…not exactly ideal for someone who is trying to make healthier choices and watch their weight. Don’t let the traditionally fatty foods and alcoholic beverages consumed on game day take the fun out of your celebration. To help you out, we’re bringing you lots of tailgating tips so you can navigate the food and drink situation more easily this season.   Offer to Bring Something or Organize First off, always offer to contribute to the party! Bring something healthy that you know you can eat and others will enjoy. If you can, volunteer to organize the tailgate or host your fellow fans at your place to watch the game. That way, you’ll have more control over the...

  Serves 6   Ingredients 1 pound thin-skinned new potatoes, not peeled (about 4 cups cubed) 1 cup sliced celery ½ cup sliced green onion Dressing: 3 tablespoons fat-free Greek plain yogurt 1 tablespoon light mayonnaise 1 ½ teaspoons Dijon mustard ½ teaspoon chopped garlic ½ teaspoon dried basil ¼ teaspoon dried thyme ¼ teaspoon dried onion powder ¼ teaspoon salt (optional)   Directions Cut potatoes into 1-inch cubes. Place in medium saucepan and cover with water. Bring to a boil. Cover, reduce heat, and simmer 12 minutes or until potatoes are tender. Drain.  Mix dressing ingredients. Combine hot potatoes, celery, green onions, and dressing. Serve hot or refrigerate and serve cold. Nutritional Facts Serving Size: 1 cup Calories 74 Carbohydrates 14 g Protein 2 g Fat 1 g Saturated Fat 0 g Cholesterol 1 mg Sodium 78 mg Dietary Fiber 2 g

This is a favorite recipe of mine and is a HUGE hit at get togethers and tailgate parties. Not only is it yummy, but it's healthy too! It contains beans and vegetables, which we all know are high in antioxidants, soluble fiber, vitamins and minerals. This recipe has a bite, but feel free to limit or ommit the adobo chilies if you don't particulary like spicy foods. Enjoy! Ingredients: - 3 cups yellow and red sweet pepper (about 1 medium pepper each) - 2 cups black beans (about 1 can) - Drain and rinse - 1 can corn - no salt or sugar added (can use fresh corn as well!) - 1/2 cup minced red onion - 1/2 cup chopped scallions - 1/2 cup chopped fresh cilantro - 2 cups cherry tomatoes - quartered - 1/3 cup red wine vinegar or fresh lime (I like it better with lime) - 2 chipotle chilies in adobo sauce (found in a can) - finely chopped - 1 Tbsp adobo sauce from can - 1/4 cup canola or olive oil - 1/2 tsp ground black pepper - 1 Tbsp ground cumin - 1 tsp sea salt...

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...