LiveWell Vermont

Did you finish eating a short time ago and you find yourself hungry yet again? Do you feel hungry all day and nothing seems to keep you full? There's no doubt about it, hunger is unpleasant. In fact, it can be downright embarrassing when your tummy grumbles for your attention at the most inopportune times. Have you been watching your caloric intake in order to lose or manage your weight? If so, there will be days when you might experience ongoing hunger, even when you’re eating at the top of your calorie range. Sometimes this can be more than frustrating leading you to want to throw in the towel. Most likely you're feeling deprived at this point as well. If deprivation is what eating healthy is all about, then forget it! Don’t give up on yourself yet. Healthy eating is NOT about deprivation. There's a missing ingredient to your new eating plan that you'll want to add and that will make all the difference. What's the "secret" to feeling fuller, longer? ...

Did anyone find  it challenging to fit in exercise on days when the temperatures were freezing?  What can you do to stay on track with your exercise routine when the bad weather hits? The great news is that you can still stay fit by doing activities you enjoy indoors. One of the most important parts of exercising is maintaining a regular schedule it works for you. Check out some great ideas below to stay warm inside when it is freezing outside. Circuit Training &  Body Weight Exercises Circuit training is an effective way to increase cardiovascular and strength fitness. Set up a series of stations that include an exercise for each major muscle group. Once you complete a set, move on to the next station until you complete a full circuit. Some examples are bicep curls using dumbbells, abdominal crunches, lunges, tricep kickbacks, bench presses and back rows. Using your creativity, you may focus on every part of your body getting an effective wor...

Here's a quick and easy soup that people will think you slaved over all afternoon, but takes less than 20 minutes to throw together! This recipe calls for flavorful ingredients, such as roasted red bell peppers and white bean hummus. Never tried quinoa? Quinoa is a protein-packed seed that is considered a "super food". It's s a complete protein, containing all 9 essential amino acids, and is gluten free. Servings: 5 Ingredients 1 cup roasted red bell peppers 3/4 cup original flavor hummus (or roasted red pepper for even more flavor!) 2 cups low-sodium chicken stock 1/2 cup cooked quinoa (follow package directions) 1 cup shredded cooked chicken breast dash salt and pepper 2 Tablespoons parsley, chopped Directions Take 1/4 cup of the roasted red peppers, slice into strips and set aside. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth. Transfer to a medium saucepan. Add the quinoa and chicke...

As the flu is touring the nation the Centers for Disease Control and Prevention is campaigning for everyone to get the flu shot ASAP. If you have not been vaccinated please check out this link  for more information. For those who have already taken that step try some of the lifestyle factors below to stay strong and boost your immunity. 1. Eat Garlic Garlic is a natural antibacterial agent! It’s a serious germ fighter that helps the body fight off any unwanted bacteria. The most potent, therapeutic way to consume garlic is raw. (I know, it can be a bit on the intense side!) So, instead of eating it straight up, try adding raw garlic to salad dressings, hummus and dips. Another way to ease up on the intensity is to crush a clove of garlic and eat it spread on a piece of apple… 2. Boost Vitamin C Vitamin C is a powerful antioxidant and super supporter of your immune system. It is know for decreasing the severity of colds, so even if you have...

I f you are new to winter sports, snowshoeing and cross country skiing are quick to learn and fun for all ages making them perfect for families and groups and they are a great way to get some exercise.   We’ll have the experts and the equipment on hand to help you get started, all you have to do is show up ready to have fun.  Discover your new winter passion! Winter Trails Day involves almost 100 resorts and Nordic Centers nationwide, and gets 11,000 kids and adults on the snow each year. Please visit our Find A Site page to search for a site near you. HOW IT WORKS   Do Now 1.      Get excited to learn something new and to get outside this winter. 2.      Find some really fun friends to take with you (optional step) 3.      Visit the Winter Trails website ( www.wintertrails.org ) and go to the “find a site” page. 4.      Search your state or the state you woul...

Being spiritual does not necessarily mean being religious; it means being/feeling connected to something bigger than ourselves. It includes our relationship with the environment, our relationships with others and with ourselves. Spiritual well-being allows you to experience and integrate meaning and purpose in life through connections to art, music, literature, nature, or a higher power. Each person’s spirituality is greatly impacted by the community they are a part of and their relationships. To be spiritually well will mean regular positive engagement within every aspect of our lives. Benefits of spiritual well-being include:  Feeling content with life Maintaining balance and control of life Building positive relationships Feeling a purpose and meaning in life Experiencing a connection with a power greater than oneself Accepting and growing from the challenges and changes in life Spiritual well-being is about wholeness, which encompasses the physical, emot...

Longing for the good old days when every workout felt fresh, challenging, and left a welcomed soreness for the next few days? It’s easy to get stuck in a exercise routine and while going through the motions of a “ho hum” workout may be better than no workout at all, this uninspired approach won’t likely lead to significant improvements. Exercise programs need to be modified regularly in order to see and feel continual results, but it can be difficult to adopt and stick with a new exercise routine. The solution: A proactive plan of action that injects new life into a boring workout routine and provides motivation to do more than simply “get to the gym.” Here are a few techniques that can help anyone break through a fitness plateau and find satisfaction in a challenging new exercise regimen. Watch the clock:  Workouts often suffer from too much time spent chatting and too many trips to the water fountain. Research shows short, intense wor...

Are you frustrated or feeling as though you're at a standstill when it comes to your health and wellness goals? Does your motivation come and go? Finding yourself getting into the "extras" a bit more often than you'd like? If so, it may be time for a self-guided pantry audit. Having those not so healthy snacks on hand may be just the temptation that's keeping you away from making progress. If your kitchen is stocked with the makings for healthy meals and snacks, on the other hand, you'll easily stay on track, even when those late-night cravings strike. So what should you keep on hand and what should be banned? Use the following suggestions to sort out your pantry to set yourself up for success: Your Refrigerator Let's start with the fridge, which is essentially the heart of your kitchen. If you find something in your fridge that is on the "Disgard this" list, then you know what you have to do.  Disgard this: Beverages with h...

Make your attitude, GRATITUDE: 2013 Challenge   Participant Instructions Why Gratitude? Researchers are finding that individuals who exhibit and express the most gratitude are happier, healthier, and more energetic. They also tend to eat healthier and exercise more frequently. Grateful people report fewer symptoms such as headaches, stomachaches, nausea, and skin conditions. Practicing gratitude can decrease loneliness, stress levels, anxiety and depression. ·          Challenge runs January 1 - 31 ·          REGISTER HERE by December 21 ·          Participate solo or as a team. ·          Earn 1 point for each day that you practice gratitude. ·          Receive individual/team posters. ·          Receive daily tips foc...

Bulgur is wheat kernels that have been steamed, dried, and cracked so you get all the goodness and hearty flavor of wheat berries in just 10 minutes. Try the following recipe as a side dish to go along with your choice of protein! Serves: 4 Ingredients: 3/4 cup bulgur 1 Tbsp extra-virgin olive oil 1/2 hothouse cucumber, diced 1/4 cup sund-dried tomatoes, diced 3 scallions, thinly sliced 1/2 cup reduced-fat crumbled feta cheese 2 Tbsp lemon juice, more to taste Freshly ground black pepper Directions: In a small pot, bring 1 1/2 cups of water to a boil. Stir in the bulgur, turn off the burner, and cover the pot. Allow the bulgur to steep for 10 minutes, then drain and put into a large bowl. Toss the bulgur with oil, then stir in the cucumber, sun-dried tomatoes, scallions, and feta. Season with lemon juice and plenty of pepper. Nutrition Facts Per Serving: 1 cup Calories: 180 Total Fat: 7g Saturated Fat: 2g Cholesterol: 5mg Sodium: 260mg Carbohydrate: ...

What is World AIDS Day? "Our efforts have helped set the stage for a historic opportunity, one that the world has today: to change the course of this pandemic and usher in an AIDS-free generation." -Hillary Clinton World Aids Day is observed on December 1st each year and is an opportunity for people worldwide to unite in the fight against HIV, show their support for people living with HIV and to commemorate people who have died. World AIDS Day was the first ever global health day and the first one was held in 1988. The United States Government 2012 theme for World AIDS Day is "Working Together for an AIDS-Free Generation." Learn more about what you can do by clicking HERE!

Thanksgiving is here! This is a special holiday where we look back and count our blessings. Check out some of the great tips below to stay healthy and happy during the holidays. 1. No guilt . If you are on a weight loss diet, decide right now that Thanksgiving will count as a day off. 2. Home cooking . It may be rich and full of calories, but at least it’s low on preservatives, additives, colorings, and other artificial stuff your body does not need. Prepare the meal together with your spouse and children, and enjoy quality time together, before all the guests arrive. 3. Simple Plan. If you are hosting, you don’t need to serve 20 different dishes. Whittle them down to 6. Write down the top 3 dishes you plan on preparing and focus on them. Have your guests chip in with something they will bring. 4. Hors d’oeuvres . People consume 300-500 calories BEFORE the meal begins, just by snacking. So if you plan on appetizers – go by the “less is more” approach. Make them small. Tiny....

With the Fall and Winter months upon us, it’s great to have healthy recipes for preparing salads that use seasonal items such as vegetables.  Here is a recipe that is easy to make, delicious, nutritious, and absolutely beautiful when served! Serves 4 Ingredients: 3 bell peppers, quartered lengthwise ½ lb. small zucchini, cut into ½-inch rounds ½ lb. baby eggplant, cut into ½ inch thick rounds 1 lb. sweet potatoes, cut into cubes 1 bunch scallions 3 Tbs. extra-virgin olive oil 1 cup fresh basil leaves, chopped 4 cups baby arugula, chopped 2 Tbs. aged balsamic vinegar ¼ tsp. kosher salt Freshly ground black pepper Directions: Put the peppers on a baking sheet, skin side up.  Roast under the broiler until charred, about 12 minutes.  Put the zucchini, eggplant, sweet potatoes and scallions on a baking sheet and brush with olive oil.  Roast under the broiler until browned and tender.  Remove the vegetables as they are done and all...

Have you heard people say they just can't seem to lose weight even when they nearly starve themselves? Have you personally ever felt this way? It's more common than you may think.... A large number of Americans struggle to lose weight, despite adhering to healthy diets and regular exercise programs. So what is really going on? For some individuals, diet and exercise just simply aren't enough. In fact, there are several causes of weight gain that have nothing to do with diet or exercise. If you've been stuck in a weight-loss plateau and nothing seems to be working, keep reading to find out if other factors are to blame... 1. Lack of Sleep Too little sleep can have a huge impact on your waistline. Why? Lack of sleep contributes to altered homrone levels that regulate hunger. According to one study at the University of Chicago, people who slept only four hours a night for two nights had an 18 percent decrease in leptin, a hormone that signals your brain when yo...

The American Cancer Society is marking the 37th Great American Smokeout on November 15 by encouraging smokers to use the date to make a plan to quit, or to plan in advance and quit smoking that day. By doing so, smokers will be taking an important step towards a healthier life – one that can lead to reducing cancer risk. Tobacco use remains the single largest preventable cause of disease and premature death in the US, yet more than 45 million Americans still smoke cigarettes. However, more than half of these smokers have attempted to quit for at least one day in the past year. As of 2010, there were also 13.2 million cigar smokers in the US, and 2.2 million who smoke tobacco in pipes. Quitting is hard, but you can increase your chances of success with help. The Vermont Quit Network will help you quit your way. They offer classes online, by phone or in person. The Vermont State Employees' Wellness Program and Copley Hospital will be hosting an on-site class this November at ...

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...