LiveWell Vermont

Healthy Trail Mix Servings: 4 Ingredients: ·   Cashew Nuts, no salt added, 2 oz. ·   Raisins, 1 small box (1.5 oz.) ·   Banana Chips, 2 oz. ·   Sunflower Seeds, no salt added, 2 oz. ·   Dark Chocolate Chips, 1 oz. (approximately 60 pcs) Directions: 1.   Mix all ingredients together. 2.   Store in an airtight container or for quick snacking purposes, in snack baggies. Health Benefits: *   Cashews—protein to repair and restore and restore muscles. *   Raisins—iron carries oxygen through the bloodstream *   Dried bananas—potassium *   Sunflower seeds—magnesium for energy *   Dark chocolate chips—antioxidants and lowers blood pressure Nutrition Information: Calories-300, Total Fat-20g, Cholesterol-0g, Sodium-55g, Total Carbs-29g, Dietary Fiber-4g, Protein-6g

Looking to start living in the moment? Find out how to use mindfulness exercises to develop a greater awareness of the world around you. If you've heard of or read about mindfulness — a form of meditation — you might be curious about how to practice it. Find out how to do mindfulness exercises and how they might benefit you. What is mindfulness? Mindfulness is the act of being intensely aware of what you're sensing and feeling at every moment — without interpretation or judgment. Spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness exercises, on the other hand, can help you direct your attention away from this kind of thinking and engage with the world around you. What are the benefits of mindfulness exercises? Practicing mindfulness exercises can have many possible benefits, including: ...

Congratulations to everyone participating in our Spring Fitness Challenge: Make your Health a Homerun! The next 8-weeks will be an exciting journey to improving our fitness levels. Whether you are a beginner or a trained athlete we all need some help getting started and staying motivated. Below are some great tips to prepare yourself for starting the challenge on Monday, March 25th. 1. Prepare. Write down when you plan to exercise just like you would an appointment. You wouldn't cancel an appointment, why would you cancel on yourself? You are just as important! 2. Start Slowly : Do less than what you're capable of. Take a 10 or 20-minute walk if you are just returning to exercise. You may feel like it's not enough at first, but you will find it easier to do again the next day and increase slowly over time. 3. Get the Family Involved: Run or walk while your children ride bikes. Go to a local track while the kids play on the infield. Strength train with your spou...

5 Great Energy-Sustaining Snacks Hard Boiled Egg and Sliced Veggies. Sliced Apple and Almond Butter. Natural, Low Sodium Jerky. Seasonal Berries with 1/4 cup of Almonds. A Snack Baggie of Homemade Kale Chips. See recipe below: Kale Chips Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack. Servings: 5 Ingredients 1 bunch kale, washed and torn, stems discarded 1 Tablespoon olive oil dash of salt and pepper Directions Preheat oven to 300 degrees F. In a large bowl mix the kale pieces with all of the ingredients. Spread evenly on foil-lined baking sheets. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy. Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fibe...

What's the number one excuse for not working out? Lack of time. Sure, we're all busy handling multiple priorities and rushing around from here and there every day. However, I promise that no matter how busy you are, someone even busier than you are is working out right now. If you look closer, you'll discover that you  do  have the time to work out—and you deserve to use that time for yourself. Squeezing in just a few minutes of physical activity a day has huge benefits on your health, gives you energy and perks up your mood. In fact, a new study published by  The Lancet  found that if inactive people increased their physical activity by just 15 minutes per day, they could reduce their risk of premature death by 14% and increase their life expectancy by three years.  Also, remember that "working out" doesn't have to happen in the gym or last for an hour! Short 10-minute bursts of exercise, accumulated over the course of the day, can add ...

Packing your lunch is much less expensive than eating out. It also gives you total control over the calories and carbohydrate in your meal. Let’s face it. While the convenience of grabbing a sandwich from the local deli is great, it’s worth it to spend a few extra minutes at home packing a healthy sandwich for the day. Keep in mind, however, that brown bagging it doesn’t guarantee a healthful lunch. You still need to be mindful of the foods you pack. Check out the sandwich makeover below for lower calorie, lower carbohydrate lunch ideas that will keep you energized during your workday.   Original Sandwich: 4 oz Deli style Roast beef on 2 oz of foccacia bread with 1 oz cheese, 1 tablespoon of mayonnaise Nutrition Information: 500 calories, 28 grams of carbohydrate, 1 gram of fiber and over 1500 mg of sodium (mostly from the processed deli meat)   What is a better option that is still quick to prepare? Slice up some leftover roasted chicken or chicken breas...

Welcome to the 2013 Spring Training Challenge:  Make Your Health a Homerun! March 25th - May 19th Are you looking to get back into your exercise routine after a long winter? Did you do a good job at staying active but are now looking to challenge yourself physically this upcoming spring? Join us this March for the Spring Training: Make your Health a Homerun fitness challenge! Click here for registration and instructions !

Vision and Diet: A Probable Connection Lutein and zeaxanthin are: Related to beta-carotene and add yellow pigment to plants Found in the lens and retina of our eyes Protect our eyes from damage caused by free radicals Filter blue light, helping us to avoid light damage Likely to help prevent macular degeneration (see Antioxidants ) and cataracts  Found in dark leafy vegetables and yellow/orange vegetables and fruits Choose sweet potatoes, pumpkin, and peaches Lightly steam produce that is rich in lutein and zeaxanthin, which is better than eating it raw or well-cooked  Get lutein from egg yolks Antioxidants: Antioxidants, including vitamin C, vitamin E, beta-carotene, and zinc, may slow the progression of macular degeneration, which is caused when abnormal blood cells grow in the eye and emit blood and other fluids that: Damage the retina Cause blurred vision Cause blindness Vitamin E and zinc are probably the best antioxidants for preventing ...

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