LiveWell Vermont

Inactivity and Fatigue Have you ever noticed that the less you move, the less energy you have?   Lack of physical activity   seems to be  a reason  for sleep deprivation that many of us experience. It’s almost the opposite of what you might expect, that resting and not expending energy would further zap your energy level. However, sitting around all day is not the equivalent of a good night’s sleep, which might help us feel energized the next day. The tough part is once you have fallen into this trap, it feels  so difficult   to get out of it.  We may know that moving more will boost our energy levels, but when you are already feeling fatigued, it may seem like the last thing we want to do, especially if your norm for activity has been  intense activity . For example, you may love to run, but might not have done so in a long time because of the weather or having too much on your plate.  The thought of going for a run to boo...

People who overeat often do so because they're bored, rather than hungry. How can you avoid munching when you're not hungry and avoid the needless calories? The Weight-control Information Network says you should try to stay busy. Here are some ideas : Practice mindful eating - ask yourself if you're truly hungry; eat with intention (no distractions); while eating, slow down and ask yourself if the food tastes good or if it's not worth it. Take regular breaks from your desk - stand up and stretch; take a trip to the water fountain; or instead of sending an email to a co-worker, take a quick trip to their office to give them the message. Go for a quick walk around the building or outside. If you're on a break from work, pick up a magazine or book to occupy your time. Find an activity that occupies your hands. Sip on an herbal tea or water. Grab a healthy, low-fat snack you brought from home. Chew gum.

More than half of all cancer deaths could be prevented by making healthy lifestyle choices.   Take control of your health, and reduce your cancer risk with the following recommendations: Stay away from tobacco. Stay at a healthy weight. Get moving with regular physical activity. Eat healthy with plenty of fruits and vegetables. Limit how much alcohol you drink (if you drink at all). Protect your skin from prolonged sun exposure. Know yourself, your family history, and your risks. Have regular check-ups and cancer screening tests. For information on how to reduce your cancer risk and other questions about cancer, visit www.cancer.org or call 1-800-227-2345 . Screening increases the chances of detecting certain cancers early, when they are most likely to be curable. To learn about screening recommendations for you, speak to your health care provider or visit: http://www.cancer.org/healthy/findcancerearly/cancerscreeningguidelines/ind...

While some heart disease risk factors, such as family history, are out of your control, a healthy diet and lifestyle are your best weapons for prevention. Start improving your diet today with these 8 simple heart healthy eating tips. 1. Eat the Right Fats Studies suggest that replacing saturated fats (ex. butter) with plant-based sources of polyunsaturated and monounsaturated fats may help lower blood cholesterol. Great sources of healthy fats include unsalted nuts and seeds, olive and canola oils, soybeans and other soy products, nut butters, fatty fish such as salmon, and avocado. 2. Eat More Fish Fish—especially "oily" kinds, such as salmon—are rich in the omega-3 fatty acids that, studies suggest, protect the heart. It is recommended to strive to eat at least 2 servings of fish per week. Not into fish? No worries. Including foods such as tofu (or other soy products), flaxseed or flaxseed oil, nuts and seeds (particularly walnuts, pumpkin and hemp seeds), vege...

Ditch the mayo from this sandwich staple and replace with protein-rich Greek yogurt. We also boosted the nutrition with crunchy vegetables! Minutes to Prepare: 15 Minutes to Cook: 10 Number of Servings: 4 Ingredients 12 ounces cooked chicken, diced chicken* 3 celery ribs, finely chopped (about 1 1/2 cups) 1 cup jicama, peeled and finely diced 1/2 cup onion, diced 1/4 teaspoon black pepper 1/8 teaspoon salt 1/2 cup fat-free Greek yogurt Juice of 1/2 lemon *We recommend using poached chicken, as grilled has a tendency to dry out. Directions Combine all ingredients in a large mixing bowl, cover and chill for 30 minutes. Refrigerate for up to four days. Serving Size:  Makes 6 cups, 1 1/2 cups per serving Tips This is a basic chicken salad recipe; feel free to customize it with your favorite veggies, herbs, fruits, and nuts. Try 1 cup sliced grapes, 1/4 cup toasted chopped pecans and 1 cup arugula. Jicama is a root vegetable that tastes like a cr...

The week of February 11-17th encourages all of us to go above and beyond to make those around us feel special. It does not require money or even time - only a little effort on your part to brighten someone's day! To learn more, visit: http://www.randomactsofkindness.org/ Here are some ideas to get you started: Smile at 10 strangers Buy something for the person in the line behind you Reach out to someone you haven't talked to in a while Bring a treat to a neighbor/co-workers Donate your time, money or goods to a local charity, food or animal shelter Cook a helthy meal Let someone go in front of you in line or in your car Write a note of kindness and tuck it in a place where someone you care about will find it later

Cleaning is a part of everyday life that can become confusing with the wide array of products available. Many cleaning products on the market are heavily laden with harsh chemicals, which makes opting for natural cleaning products a safer choice, as well as many other benefits in using natural products. Expense: Natural cleansers can be a much more economical option for budget-conscious shoppers. Baking soda, vinegar, lemon juice, and cornstarch are excellent examples of inexpensive products that are found in many kitchens and can serve a variety of purposes.  Multiple Uses : Many natural cleaners can serve several purposes throughout the household which can save money and time. Baking soda is an inexpensive option that can be used as a fabric softener and deodorizer, and it can polish metals and plastics. Vinegar is an extremely versatile product that can be used to clean multiple surfaces, deodorize and remove mildew. Lemon juice can be used as a glass cleaner, deodoriz...

Have you ever noticed how hard it is to say "no" to foods when your friends and family put the pressure on to eat? It's hard enough to resist temptations without others pushing you to give in! This is why it is helpful to brainstorm ways to politely turn down your well meaning friends and family. Here are 7 recommendations that just may do the trick! Food Push #1: "This is your favorite! Hand me your plate." Stalling Response: "I can't wait to try some in a little bit." Why stalling works: By not directly turning the food pusher down, they feel that they've won and will drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it. Food Push #2: "Try this new dessert I made, you'll love it!" I'm Stuffed Response: "I wish that I had saved some room, but I'm stuffed." Why being stuffed works: No one can refute your statement abo...

Are you having trouble staying in a positive state of mind when challenging circumstances present themselves? Here are five keys that can help you cultivate not only a positive mindset, but also the feeling state necessary for the positive law of attraction. The more you focus on bringing awareness to accepting and loving yourself, the more your inner beauty and harmony are reflected in your outer circumstances. 1. Relax and Accept Relax and accept the challenging situation. Don't fight it, because that will make it worse. The more relaxed you are, the more productive you are. Creativity arises out of a relaxed state. And it's creativity that you need to come up with solutions to the situation you are in. Notice that the word "situation" is used and not the word "problem." There is no such thing as a problem, only a situation. When you shift your perspective and see the situation as it is, without negative commentary, then you come up with creative solut...

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...