LiveWell Vermont

For a large number of Americans, pain in varying form is just part of their daily life. More than half of Americans suffer from physical pain, which means that if you were to ask someone randomly on the street if they were in pain, it is highly likely that the answer would be yes. Findings from a nationwide phone survey of over 1,200 Americans showed that back pain was the most common type of pain reported, followed by knee and shoulder pain, joint pain and headaches. On a more positive note, pain can be a good thing. It can serve as a warning of deeper, underlying problems, which may otherwise go unnoticed. That being said, it's extremely important to never ignore pain. It is essential to seek out and address whatever problem may be causing you the pain. Once you have addressed the problem, most likely the pain will subside. If for some reason the pain remains, here are some tactics to try that don't involve and prescription or over-the-counter drug usage: 1. Stretching...

Once you've made the commitment to healthier eating, cooking more of your meals at home and paying attention to healthy cooking methods becomes important. After all, event he most nutritious meal can be sabotaged if you fry it or douse it in trans-fat-laden oil. The type of oil you choose to cook with can also add or detract from the nutritional value of your meal. Here is a list of the most popular cooking oils and a break down of which ones are great, or not so great, for cooking. Vegetable Oils: Included in this category are soybean oil, canola oil, safflower oil, cottonseed oil, sunflower oil, corn oil, and others. Although these polyunsaturated fats are typically described as heart healthy (ex. they may help to reduce cholesterol levels and reduce your risk of heart disease) they are often highly processed and are quite perishable. What does this mean? When you use them to cook, the fats easily become rancid, which may contribute to oxidative stress and damaging free ra...

Sometimes our days get so crazy we forget to take a minute to breathe! But we must–it’s the only way to decompress before getting too carried away. Fortunately, there are many ways both physically and mentally that we can do this.  All of these methods for calming down can be done in under a minute. 1. Catch your Breath Close your eyes and inhale for 3 seconds from deep within your diaphragm, then exhale for 3 seconds. Repeat 3 times. 2. Pectoral Door Stretch ​Place your elbow and forearm on the edge of an open door frame. Make sure the elbow placement is just shy of shoulder height and stretch the chest forward. Hold for 3-5 seconds and repeat the movement three times with both arms. 3. Focus Breaths ​Focus on something you  want  to happen or feel — even if you don’t deeply feel it yet. For example “today I am beautiful” or “I am going to rock this interview.” Close your eyes, take a breath and say the words. It will penetrate. 4. Posture Break Sit ...

There are many schools of thought when it comes to drinking soda water. Is it harmful to the enamel on your teeth? Can leech calcium from your bones, leading to osteoporosis? Will it irritate your throat and stomach? Well, we did a little research and found out some answers. Here's the truth: Does Carbonated Water Leech Calcium from Your Bones? Soda consumption has been linked to lower bone mineral density - cola in particular. It’s pretty evident, however, that it has nothing to do with the carbonation itself.  Researchers had one group of women drink one liter of still water every day while another group drank a liter of plain carbonated water. After eight weeks, the researchers could detect no difference between the groups when it came to markers for bone turnover. In fact, the most recent research suggests that the reason people who drink a lot of cola have weaker bones is not because something in the soda is robbing calcium from their bones, but because they tend to hav...

Planking is a simple but effective total-body exercise. Holding the body stiff as a board develops strength primarily in the core — the muscles that connect the upper and lower body — as well as the shoulders, arms, and glutes. This static exercise  — meaning the body stays in one position for the entirety of the move — is especially awesome because it requires no equipment and can be performed just about anywhere. Find out how to perfect your plank below. THE BASICS 1. Plant the hands directly under the shoulders (slightly wider than shoulder width apart) like you’re about to do a push-up. 2. Ground the toes into the floor and squeeze the glutes to stabilize the bottom half of the body. The legs should be working in the move too, careful not to lock the knees to hyperextension. 3. Neutralize the neck and spine by looking at the floor about a foot in front of the hands. The head should be in line with the back. 4. Hold the position for 20 seconds to start out. As ...

Stay late at the office to prep for a morning meeting … or head home and hop in bed with a laptop? While it may be tempting to get comfy with papers, spreadsheets, and email, doing work under the covers could compromise sleep. Pin it The Need-to-Know The hours we spend at the office may not be enough. In one survey, fifty percent of employees admitted to working two to six hours a week in bed right before going to sleep. But research suggests that working in bed makes it harder to see the bedroom as a place for sleep , which can ruin a good night’s rest. Plus, most people’s work involves digital technology and using electronics right before bed may   negatively affect sleep quality. According to one survey, 95 percent of people use some form of electronics shortly before hitting the hay. The glitch in this system is that exposure to artificial light (from devices like phones and computers) after sunset suppresses the release of melat...

You've seen them at the gym, and you may even have one in your home. But how often do you actually  use  a foam roller? For most people, foam rolling, like stretching, is one of those things they plan on doing if they have extra time in their day—meaning they never actually get around to doing it. But while it's necessary to work hard during your workouts, it's equally as important to make sure your body gets the recovery it needs. And while getting a massage every once in a while is a great way to treat yourself and soothe sore muscles, foam rolling is a much more wallet-friendly and time efficient way to recover on a daily basis. Here are four convincing reasons why you should be foam rolling every day: 1. It reduces soreness and tightness from working out:  You know that feeling when you wake up the day after a really hard workout and your muscles are so sore it's hard to move? Foam rolling right after your workout (or even the next day) can help reduce some o...

Way To Go! which is a challenge that encourages people to choose healthy commute options, will be held October 14-18 .  Bike, walk, carpool or ride the bus to victory!  Win prizes, have fun - and help us reach our goal of reducing 250,000 lbs of carbon pollution in Vermont. Visit http://waytogovt.org/ to sign up and be sure to register with “State of Vermont” listed as employer so your efforts count for our team! Download this POSTER to promote this event in your office!

NATURAL DISINFECTANT SPRAY LIKE LYSOL Ingredients: 1/2 cup Vodka 1/2 cup Water 15 drops Rosemary Essential Oil 25 drops Wild Orange Essential Oil 15 drops Eucalyptus Essential Oil 15 drops Lavender Oil Instructions: Mix all ingredients together and add to a glass spray bottle . Shake the spray bottle frequently while cleaning. To Disinfect: -Spray any surface that is frequently touched in your home. -If you don’t drink alcohol, you may not have vodka at home. Do not leave it out of this spray. It will help sterilize all your surfaces. Get a super cheap bottle from behind the liquor counter for just $4.99 and use it. You only need 1/2 cup. -The oils you buy at the grocery store can be labeled Therapeutic Grade but only have to have 5% of the essential oil. That simply won’t work in this formula, which is why I’ve since made the switch to a brand that is 100% essential oil. After all, we’re talking about sterilizing and guarding against viruses! -Once you try using th...

It is a common belief that eating healthy is expensive. A recent study conducted by the US Department of Agriculture (USDA), however, found that healthful eating can actually be inexpensive depending upon one's food choices. The fact is, if you continue to buy all the non-nutritious foods on top of the healthful foods, you will most definitely be spending more money. The key, however, is to transition you and your family to buying nutrient-dense foods that will keep you feeling full and satisfied all day long. You will therefore be eating less, feeling healthier AND saving money!  Here is a list of ten healthy foods that cost you under a dollar: 1. Fresh Fruits and Vegetables They are not only nutritious, but are naturally delicious. They contain a variety of vitamins, minerals, and antioxidants that provide benefits for the entire body. According to the USDA, the average cost of fruits and vegetables is approximately 40 to 50 cents per cup. The least expensive fresh ...

Did you have a nice summer? Did you go away? Did you also move away from healthy habits? Chances are you ate, drank, relaxed and perhaps ate some more.  It was fun. It tasted good. But now it's time to get back on track.  Many individuals adopt less-than-healthy habits while on vacation leading them feeling puffy and bloated, having achy joints and their clothing feeling tight. Is this you? If so, here are 5 steps to get you back on the health and wellness track after your vacation:  Step One: Focus & Commit You had a great vacation. You enjoyed eating foods that you knew weren't good for you, you drank a little too much and you didn't move your body enough. Vacation is over. Decide for yourself that these unhealthy habits stop NOW. If you're truly serious about your personal health and wellness goals, then it is important that you see your vacation as the exception, not your every day. On the other hand, don't beat yourself up for things in the past. You had f...

One of the top foods that is sure to lead to weight gain is refined sugar. As a society, we have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. In 1822 the average person consumed 6.3 lbs of sugar per year. In 2012, this number rose to a whopping 130 lbs of sugar. This is more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever…   Our diets are filled with refined sugar - especially since it is included in virtually every processed food out there. This is yet another reason that it's important to cut those processed and packaged convenience foods out of our diet.  Cutting sugar from your diet is easier said than done. This is because once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently. This doesn't mean, however, that there's no turning back. The following tips can help to reduce your consumption and get you back on track when it comes to ...

Here are 8 reasons to get your 8 hours of sleep: 1. Sleep Deprivation Makes You Hungrier Research shows that sleep deprivation leads to increases in grehlin (the hunger hormone) and decreases in leptin (the satiety hormone, that tells the brain “I’m full”). This hormone imbalance leads to more hunger and cravings. 2. Lack of Sleep is Linked with Hypertension Researchers from the American Heart Association have found a link between sleep quality and resistant hypertension, which is a form of high blood pressure that is difficult to treat with drugs. 3. Lack of Sleep is Linked with Diabetes Diabetes and sleep problems are often linked. One reason why is because when your blood sugar levels are high, your kidneys try to get rid of it by urinating, and getting up to use the bathroom all night obviously disrupts your sleep. Another problem is that when you’re not sleeping well, you may eat sugary foods for quick energy, which then leads to high blood sugar. So you can see how...

Burgers on the grill are tasty, but unfortunately they're not so great for our health when eaten on a regular basis. Have no fear; there ARE healthy and tasty options out there! Check out the following ideas to support your health while still keeping your taste buds happy: Asian Salmon Burgers Salmon is full of healthy omega-3 fats. Research shows that eating more fish actually improves immune function, which may help avoid colds and infections by fighting inflammation and stimulating germ-fighting cells. Wheat germ is a great ingredient to use to replace white bread crumbs. Wheat germ is rich in fiber and nutrients, including B vitamins, magnesium, zinc, and the antioxidant selenium. Top your burger with grilled pineapple for a sweet, juicy addition that will give you a healthy dose of vitamin C and manganese, a mineral required for proper carbohydrate metabolism and bone formation.  Preparation:   In a food processor bowl, combine ½ pound skinless boneless salmon, ...

We all know exercise is good for us, but there are more than just cardiovascular benefits to moving your body on a regular basis. Perhaps these reasons will help you to get up and go! GROWS CARTILAGE Ignore the naysayers who say exercise such as running is bad for your knees - this isn't necessarily true. Australia's Monash University conducted research that suggests that the impact of running can increase cartilage production, which can safeguard your joints from arthritis. SHARPENS HEARING Exercise improves circulation to the ear, which provides a greater supply of nutrients to help preserve hearing. Recent research at Bellarmine University found that very fit women were six percent more likely to have better hearing than less-fit women. BEATS MIGRAINES A study conducted at the University of Gothenburg in Sweden found that migraine sufferers experiences fewer headaches when they worked out for 40 minutes three times a week over three months. To prevent that migraine...