LiveWell Vermont

Try these antioxidant-rich recipes to boost your overall health! Chocolate Avocado Smoothie It may not sound like the best combination, but it tastes great and is full of nutrients! Top your shake with hemp seeds and you've now got a drink that is a Superfood powerhouse! Hemp seeds are rich in omega-3 fatty acids, protein, sulfur (also known as the beauty mineral), iron and vitamin E! Ingredients: 8 oz of unsweetened almond, coconut or GMO-free soy milk 1 frozen banana 1/2 cup crushed ice 1/2 an avocado 2 Tbsp unsweetened raw cacao 2 Tbsp all-natural almond butter or peanut butter 2 Pieces seedless dates 1 tbsp. hemp or chia seeds (for topping)  Directions:   Blend all but hemp seeds together. Top off with hemp or chia seeds and enjoy! Cranberry Tuna Salad This sandwich filler packs a antioxidant and protein punch. Add some greens and enjoy on whole grain bread or wrap and you've got yourself ano...

Fiber is found in fruits, vegetables, beans, nuts and whole grains and cannot be digested or absorbed by the intestines.   Fiber helps with feeling full, maintaining a healthy digestive system and regularity.  Fiber can act as a prebiotic, a non-digestible food component that promotes healthy bacteria growth and activity in the colon.  Most Americans do not get enough fiber in their diet, so it's important to look for ways to boost your intake. How much fiber do you need? Adult women should consume 25 grams daily, where as adult men should aim for around 38 grams daily. What is the difference between soluble and insoluble fiber? Both soluble and insoluble fibers are important for digestive health. Soluble fiber slows movement through the digestive system which helps with feeling full. Inulin is a soluble fiber found naturally in several fruits and vegetables. In the large intestines, inulin acts as a prebiotic promoting the activity of healt...

We all know the numerous health benefits of exercise. We also know how hard it is to be consistent and stay motivated with our exercise routines. Even those who have a long history of exercise are often challenged along the way with plateaus or decreased motivation. Check out the three strategies below on how to overcome any challenges that may come your way. Variety is the Spice of Life Boredom will kill any enjoyment to be had by any form of physical activity. Change up your exercise routine in one of the following ways: Venue: if you typically run indoors on a treadmill, take it outside for a change. Try a new park or trail that you have always wanted to explore. Join a Group: try a class where the energy of the group environment will help build your motivation. New Equipment: exchange weight machines for free weights, or switch from the exercise bike to the elliptical. FITT: Changing the frequency, intensity, time or type can make you old routine new and refreshing. Do...

New evidence suggests that workplace stress impacts us at home as well. "When people are stressed at work, when their supervisors are really not supportive around work-life issues, we are seeing more negative health behaviors in the sense of poor food choices, lower levels of exercise, poor sleep hygiene," says Leslie Hammer, Ph.D., professor, psychology, Portland State University, and director, Center for Work. Read more about this study and its findings at: Medline Plus: Healthday What can you do about workplace stress? Recognize warning signs of excessive stress at work:   feeling anxious, irritable, or depressed loss of interest in work problems sleeping fatigue trouble concentrating muscle tension or headaches stomach problems social withdrawal loss of sex drive using alcohol or drugs. Reduce job stress by taking care of yourself:   get moving with regular exercise make food choices that give you energy and keep you feeling good drink alcohol ...

Summer is the time to take advantage of the time you can spend with your kids. With the steamy weather, the requests for cool treats is a sure thing. Here's a fun and nutritious activity for you and your kids: Make your own frozen yogurt in a bag, in less than 15 minutes!! Frozen Yogurt in a Bag Place ingredients in a snap and seal sandwich bag; seal tightly. ( Recipes to follow ) Fill a quart-sized freezer bag with 2-3 cups of ice. Add 2 Tbsp of salt to the ice. Place the sealed sandwich bag inside the ice-filled freezer bag and seal. Shake vigorously for 5-8 minutes. Tip: The bag with get very cold, so have your kids wear gloves or hold the bag with a dish towel. Be sure to shake from the top edges with the ice at the bottom; but shaking vigorously is the key - and the fun! Here are some yummy flavors to try! Each recipe will make one serving. Berry-licious Frozen Yogurt 3 oz. low-fat vanilla yogurt (Greek or regular) 8 blueberries 2 strawberries, stems ...

We know that getting regular exercise most days of the week is important for our health, but what do the rest of your days look like? Do you sit down for the majority of your day? Are you mainly sedentary after your workouts? If so your leisure time could be in need of a little activity. If you want your body to be as healthy as it can be, you can’t workout for an hour and be sedentary the rest of the day. If you want to avoid the negative health effects of too much sitting, find ways to move more — in addition to your regular workouts. 1. Sneak in extra exercise.  Say you go to a workout class or do an exercise DVD early in the day. Your moderate activity for the day is finished. Terrific! Now you have the rest of the day to sneak in some bonus exercise. Maybe it’s a walk after a meal or taking the stairs whenever you have a chance. Crank up your favorite music and clean your house by putting your whole body into it. That may not sound like a thrilling idea, but you'll burn...

July is a great time for vacations, fireworks, picnics and barbeques. A patriotic dish wouldn't be complete without a colorful splash of blueberries - especially since it's National Blueberry Month! These tangy, sweet berries are packed with vitamins A, C, E and K; fiber; manganese; iron; and antioxidants. The USDA Human Nutrition Center recently placed blueberries at the top of the list in antioxidant activity compared to over 40 other common fruits and vegetables. What makes these scrumptious berries so special? Blueberries' health benefits are supposedly due to their unique assortment of phytochemicals, including various anthocyanins, chlorogenic acid and resveratrol. The most abundant phytochemicals are the anthocyanins, the plant pigments responsible for blueberries' deep blue-violet color. Anthocyanins have antioxidant and anti-inflammatory effects, which have been related to reducing the risk of developing heart disease, providing cancer-prevention, prote...

Why is it that some people need to move? They seem to have this little voice within telling their bodies to get out there and walk or swim or bike. Why is it that others have to battle themselves everyday to exercise? They seem to have a little devil on their shoulder telling them that there’s something else more important than exercise, and they continue putting off their plans to work out. Is it that some people are just lucky and the rest of us are meant to sit around? Who are these people who are “intrinsically” motivated to exercise and how can others learn from them? The people most successful at maintaining a fitness program view physical activity differently than those who fail at maintaining a program. The majority of us start exercising because of the long-term benefits. These include weight loss, disease prevention, and longevity. Unfortunately, focusing on benefits in the far future are not enough to keep the mass of people motivated. By shifting our focus from lofty...

Tips for Getting a Good Night's Sleep Keep a regular sleep schedule. Go to bed and get up at approximately the same time each day. Avoid drinking caffeine, alcohol and nicotine 1-2 hours before bedtime. Create a comfortable sleeping environment. Dark, quiet and a cool temperature is the ideal setting. Avoid stimulating activities for two hours before bedtime. Avoid eating too closely to bedtime - no closer than 2 hours before. Have a light snack 1 1/2 - 2 hours before bed to prevent hunger such as a Greek yogurt or other protein-containing food to keep you satisfied. Avoid frequent daytime naps, which may disrupt sleep at night. Follow a relaxing bedtime ritual to help calm you from your busy day. Try reading, meditiation or a warm bath. Use the restroom right before going to bed and avoid drinking too much fluid too close to bedtime. Instead, spread your water consumption out throughout the day. If you don't fall asleep within 20 to 30 minutes, get up and go t...

Does the thought of adding herbs and spices to your cooking leave you baffled? Are you stumped when it comes to which ones to use with which foods? If so, this post is sure to help. Here are some common herbs and their uses, as well as a few you may want to try for the first time! Basil - This versatile spice is best when accompanied by tomatoes and olive oil, and is the primary ingredient in pesto. It is most often featured in Italian and Mediterranean cooking, but you'll find it in Asian dishes as well. With its subtle flavor, basil can be paired with anything from salmon to strawberries. Bay leaves - This spice is a wonderful addition to soups, stews and other dishes that simmer for longer periods of time. Adding a dried leaf or two (depending upon the dish) will do the trick! Cilantro - Used commonly in Mexican and Asian cuisine, this green herb has a bold citrusy flavor. Pair with lime, olive oil and vinegar and pour over salad greens for a light and summery dre...

Work Well. Be Well. Improve fitness, eat well, increase energy, laugh and have fun. Bring health and wellness into your work environment! Challenge runs July 1—31. REGISTER HERE by Friday, June 21. Participate solo or as a team. Receive a monthly challenge calendar and team tracking poster. Earn 1 point for each day that you complete the daily challenge. Focus on completing a health-related activity such as having a healthy lunch, stretching at your desk or connecting with a co-worker. Receive daily tips detailing the day’s challenge. Each week runs from Monday – Friday. Track your weekly points every following Monday. No computer access? No problem. Contact Maura O’Brien at 802-828-2804.

The summer sun gives our skin a radiant glow and can provide our bodies with the very important, Vitamin D. It may feel great to bask in the sun, buy you'll want to be sure to protect your skin from harmful UVA and UVB rays that can cause premature aging, burns and over time, skin cancer. Here are some recommendations for how to enjoy the summer months ahead, while still being sun safe: You can safely soak up some sun (and reap the benefits of vitamin D) for 10-15 minutes per day without wearing sunscreen. There are two types of harmful UV rays from the sun. UVA: This one is responsible for long-term damaging effects on the skin. UVB: Responsible for more instant damaging effects, such as your uncomfortable sunburn. SPF stands for Sun Protection Factor. Dermatologists recommend wearing suncreen year round with at least SPF 15 or greater. Fairer skin tones may want to use a higher SPF. Be sure to apply sunscreen liberally. Be sure to even put it on the small spots such...

Workplace stress is a serious subject. According to a survey from the American Psychological Association, more than one third of American workers experience chronic work stress — and this is costing American businesses billions of dollars a year in lost work hours and medical bills. More importantly, all this worrying at work can have serious consequences for our quality of life — not only at the office, but everywhere else as well. So how do we regain our sanity and take back our lives? To effectively manage stress, we need to address it in at least three areas of our lives: our physical health,      our mental health, and our sense of purpose.  Stress-Relieving Tips for the Body 1. Eat whole foods . Processed food can cause us to feel anxious and can even contribute to ADD. We can prevent these symptoms by eating whole foods, eating more fruits and vegetables (especially green ones), and getting a healthy dose of omega-3 fatty acids from salmon or seeds suc...

Eat Breakfast. Think of food as your fuel. Without putting fuel in your tank, you're energy levels are going to wane pretty quickly. Eating breakfast is a healthy and smart way to start your day. It's gets your metabolism going and sets you up for success later in your day because you're less likely to overeat later on. Snack Smart. Enjoying healthy snacks regularly can keep your blood sugar levels stable and your hunger levels in check. Shoot for every three hours or so for optimal energy and be sure to include a food that has a bit of protein such as Greek yogurt, a handful of unsalted nuts or a hard boiled egg. This will keep you staying full longer, and will keep your blood sugar levels more stable. Treat Yourself. Enjoying small treats in moderation, rather than denying yourself completely, can stave off overindulging later. Depriving yourself of your favorite treats is like telling a child not to do something. You've probably experienced this - the mor...

Tomorrow,Wednesday, June 5th is National Running Day! For those who are already actively running take the time to explore new trails or run with your favorite running buddies. If you are new to the sport or want to use National Running Day as your first day trying it out check out some of the great tips below to help you get started. We all know that running is great for us physically but we also gain so much more mentally and emotionally. Tomorrow is all about feeling good and taking the time for yourself! 1. Focus on your feet:  Running costs less than many other sports, but you do need a decent pair of sneakers. Shop at your local specialty running store, where experts can help you start off on the right (and left) foot. 2. Start small:  Think realistically every time you head out the door – no one expects you to run like a pro from the get-go. Start out by alternating between short bursts of running and walking, and build from there. 3. Find a running buddy:...

The bean is quite the super food: packed with calcium, iron, potassium, B vitamins, plus about a quarter of the protein and half the fiber recommended daily for adults - all in a single serving. According to the U.S. Department of Agriculture, beans may even lower LDL ("bad") cholesterol levels, which can help boost heart health. Beans also do double duty in the food pyramid as both a vegetable and a protein. Not to mention, beans are easy to cook with, widely available and inexpensive. Beans and legumes (such as soybeans, chickpeas and lentils) have been cultivated and consumed for centuries as a part of many world cuisines: Black beans figure prominently in Central American and Caribbean dishes, chickpeas are a staple of Middle Eastern cooking, lentils are common in Indian and Persian recipes, and white beans are a fixture of French and Italian cookbooks. Even though beans offer a slew of health benefits and culinary flexibility, they aren't a prominent staple of...

Everybody feels stress and knows it intimately, but very few of us think about what stress actually is. Stress is a thought. That’s it. No more, no less. If that’s true, then we have complete control over stress, because it’s not something that happens to us but something that happens in us. Try one of the strategies below to control your stress in a healthy manner. 1. Move.  The best way to burn off the stress hormones without having to change your thinking is to move and sweat. Run, dance, jump, ride, swim, stretch, or skip—do something vigorous and lively. Yoga is also fabulous, as it combines movement and breathing. 2. Breathe.  Most of us hold our breath often or breathe swallow, anxious breaths. Deep, slow, full breaths have a profound affect on resetting the stress response, because the relaxation nerve goes through your diaphragm and is activated with every deep breath. Take five deep breaths now, and observe how differently you feel after. 3. Bathe....