LiveWell Vermont

Join the 2 week smart trip challenge from May 4th-15th. Let’s cut carbon and reclaim our rides! Have you signed up for Way to Go! Challenge? Fire up your coworkers, friends, and classmates to ditch their car and help us cut carbon pollution in Vermont! Sign up today at www.waytogovt.org and help us spread the word! Questions? Contact info@waytogovt.org or call 800-685-RIDE. https://www.waytogovt.org/Media/Default/images/posters/waytogo-biking-poster-8511.pdf

In a few weeks many of us will be taking part in the  Vermont Corporate Cup or other area local running/walking events.  These events are a great way to get fit, stay motivated and have fun with other participants. The great news is that it is still early April so there is plenty of time to get prepped to participate in an event. Below are some tips on how to make your race great! Set Your Goal Race What type of event would be fun for you? Do you prefer to walk over run? Do you like the trails over the road? Do you want to set a personal record? Or do you like mud and obstacle courses? Whatever you prefer there is an option out there! Give Yourself Time This bullet depends on your current fitness level but it is always safe to give yourself at least 6-weeks to get ready for a 5K event (3.1 miles). This may need to increase if your distance is longer or if you want more time to shape up. Create Your Training Calendar Get out your pen and paper! Mark the date of ...

Meditation begins and ends in the body. It involves taking the time to pay attention to where we are and what’s going on, and that starts with being aware of our body. That very act can be calming, since our body has internal rhythms that help it relax if we give it a chance. Here’s a posture practice that can be used as the beginning stage of a period of meditation practice or simply as some- thing to do for a minute, maybe to stabilize yourself and find a moment of relaxation before going back into the fray. If you have injuries or other physical difficulties, you can modify this to suit your situation. Take your SEAT. Whatever you’re sitting on—a chair, a meditation cushion, a park bench—find a spot that gives you a stable, solid seat, not perching or hanging back. If on a cushion on the floor, cross your LEGS comfortably in front of you. (If you already do some kind of seated yoga posture, go ahead.) If on a chair, it’s good if the bottoms of your feet are touching ...

As the temperatures slowly warm up we are starting to get outside more for our runs, walks or bike rides. Safety is key and it is always helpful to review road safety guidelines. Please share this information with your friends and families. Remember it is just as important to practice these principles when you are driving your vehicle! Share the Road Principles: Bicyclists and pedestrians have a legal right to be on Vermont's public right of ways (also known as roads). Here's some tips on Sharing the Road for any mode: BICYCLISTS have the responsibility to obey traffic laws and ride safely on the right with other traffic. By law, bicycles have the rights and responsibilities of vehicles. WALKERS and RUNNERS should should face traffic (on the left). Where crosswalks are provided, pedestrians should use crosswalks. Drivers are legally required to exercise due care, even if a walker or jogger is not obeying the law. DRIVERS should respect bicyclists and ped...

VERMONT STRONG FITNESS CHALLENGE APRIL 6—May 17, 2015 By age 60, the average person will have lost one third of their muscle mass. Strength training can REVERSE this!   Let’s get PUMPED!   Challenge Goals: * Log 900 minutes of physical activity (all activities count!) * Complete weekly tasks focusing on strength training   Visit Live Well Vermont Wellness Portal to register by Monday, April 6, 2015 Contact: Jessica Moore Jessica.moore@state.vt.us 802-828-2846  

This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.  Servings: 2  Ingredients: 5 oz. boneless raw chicken breast, diced 1/4 cup low-sodium chicken broth 4 teaspoons cornstarch 5 cups raw mushrooms, sliced 4 teaspoons olive oil 2 cups red bell pepper, chopped 2 cups snow or sugar snap peas 1 cup plain low-fat yogurt 2 teaspoons curry powder Preparation: Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms. Simmer for 5 minutes. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and snow/snap peas in another non-stick pan. Cook until the vegetables are tender. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken. ...

Exercise machines are simple -- too simple, in fact. Most machines isolate a single muscle, meaning you'll burn fewer calories and gain less muscle mass rep for rep. Most importantly exercise machines can lead to injury. Even with their adjustable seats and pegs, finding the proper position can be close to impossible -- and even then the movements just aren't natural. Free weights and bodyweight exercises allow your body to move in a natural range of motion. Here, are five exercise machines with an alternative exercise that will give you better, faster fitness gains. The Machine: Lying Leg Press Your legs are strong (after all, they carry your body around all day), so if you lie down with your legs above your head for a leg press, you have to load more than the equivalent of your bodyweight onto the machine to achieve significant resistance. Problem is, all that weight goes straight to your lower back, which flexes under the pressure. The risk? A herniated disk. Plus...

Trail mix can be a quick and nutritious snack to have in your car, at work or at home. This recipe provides your daily dose of vitamin E, antioxidants and important trace minerals to keep you fueled throughout your day. Ingredients: Nuts: Source of Vitamin E, protein, fiber and healthy fats (important for muscle recovery and optimal energy) 1/2 cup almonds 1/2 cup pecans 1/2 cup roasted soy nuts (can omit if you are trying to avoid soy) Fruit: Loaded with health-building antioxidants 1/2 cup dried cranberries 1/2 cup dried blueberries 1/2 cup dark chocolate chips (if desired) Seeds: Packed with trace minerals 1/4 cup pumpkin seeds 1/4 cup sunflower seeds   Directions: Combine nuts, dried fruit, soy nuts, seeds, and 1/2 cup dark chocolate chips (if desired). Store in a plastic container with a tight lid. Keeps for 6-8 weeks in a cool, dry place away from light or in the fridge. Nutrition Facts Per 1/3 cup serving: Calories: 180 k...

You may have heard that sitting for prolonged periods is not the best habit for our health. The more we can get up and move our bodies the better. In reality,  most of us find ourselves in situation that may require sitting for some amount of time. When this happens, the best thing we can do is make sure that we are sitting in the best position for our bodies. Check out the tips below on proper alignment when you have to take seat. Head and Neck Eyes should be about level with the top of the computer screen or the top third of the monitor. You eyes drift down naturally when you need to glance at the bottom of the screen without straining your neck. It's also important to face the screen straight on. This can be a challenge for those who work with two monitors; always try to be aware of keeping your shoulders and hips in alignment. Arms and Elbows Leaning on an arm rest can help keep you from slouching but can also cause you to painfully scrunch up your shoulders. Arm rests s...

Eating is no longer an activity only experienced around the table with friends and family. Think about it. How many times this past week have you eaten on the run? Our time is strapped and we need food that’s easy to grab ‘n’ go. During this mad-chaos of finding food on our way out the door, one detail is easy to forget – making sure that the choices we make are healthy. Unfortunately, the unhealthy stuff usually falls into the "fast" and "easy" categories – chips, candy bars, sodas, etc. Well, what if we took a few moments each week to make our own healthy snacks portable and easy for on-the-go eating? Think about things that can fit into the top drawer at work (not jelly beans or Kisses!) or snacks prepared ahead of time that can be popped into a lunch bag. Yes, some of these items WILL require some thinking ahead. Some might even require refrigeration or special containers. But they are fast, simple, and easy. Most take less than 5 minutes to prepare. You’...

What's good for your body is good for your brain. That means eating a balanced diet with lots of fruits and veggies and not much sugar, saturated fat or alcohol, as well as getting enough exercise and sleeping about eight hours a night. But evidence is accumulating that a whole host of other activities can help keep our brains young even as we advance in chronological age. There is no one magic activity that you need to take on, but trying a handful of the following will help. Take Dance Lessons:  Seniors who danced three to four times a week -- especially those who ballroom danced -- had a 75 percent lower risk of dementia compared with people who did not dance at all. Why? Dancing is a complex activity, it's aerobic so it improves blood flow to the brain which has been shown to improve brain connections. It also provides mental challenges. e. Play An Instrument:  Whether it's the saxophone, the piano, or a ukulele, researchers found that playing an instrument for 1...

Noise. It exists all around us, ranging from external forms such as traffic, cell phones and television, to internal noise such as from our constant thoughts. Experts are now finding that silence can be a way to improve healing, speed up recovery and contribute towards greater overall health. Noise - both external and internal - contributes to a greater risk of heart attack, anxiety, depression, fatigue, back pain, stomach upset, headaches, heart disease, cancer and more. Quieting Your Mind One way to silence negative thoughts is through relaxation exercises. Relaxation helps you get in touch with the quieter levels of your mind, relaxes your body and lowers levels of stress hormones. Many scientific studies have confirmed relaxation's beneficial effects, which include: Boosting the immune system Lowering the risk of cancer and heart disease Lowering blood pressure Improving concentration and sleep Relieving headaches Faster recovery after surgery While you may be...

Ever have those days when you feel like the universe is conspiring to keep your from reaching your fitness goals? Even the most committed fitness enthusiasts face challenges to staying active. Sometimes we sabotage ourselves. Other times, life interferes with our exercise plans. Check out this list of common fitness challenges and learn how to combat them with practical strategies that really work. Stress. When you're up against a work deadline or the kids are sick, you may feel you can't handle one more thing, including exercise. But taking time out to go for a brisk walk or workout is one of the best things you can do during times of intense stress. Exercise helps alleviate stress, anxiety, and depression and helps boost your mood, enabling you to cope with whatever you're facing. A short workout is better than nothing. Unrealistic Expectations.  Novice exercisers get frustrated when they expect big results too soon after starting a fitness program. Because they hav...

Mexican Lasagna This is a quick and easy recipe I threw together one night. I haven't calculated the nutritional information, but all ingredients are healthy including fresh veggies, lean protein and a bit of low-fat cheese for flavor. Enjoy! Serving size: 4 x 4 inch piece Serve with salad or roasted vegetables (contact Live Well Vermont for a great recipe!) Ingredients: 4 La Tortilla Factory Tortillas - any flavor you like! 1 can Amy’s low sodium Refried Black Beans 1 Diced Green Peppers 1 Diced Red Onion Choose a protein: Ground Turkey/Shredded Chicken/Breast/Lean Ground Beef/Textured Vegetable Protein/Seitan/Tempeh - you decide! 1 Jar Salsa 2/3 cup Low-fat Cheese – shredded ( I prefer to use Cabot 50% light cheddar) Add any other veggies you want to add! (I like to add a bag of mixed broccoli and  cauliflower) Directions:  Layer 2 tortillas in a large casserole dish (Depending on size of dish) to cover the bottom.  Spread wit...

So many of us wish we could get more use out of our gym memberships, but with hectic lives and unpredictable schedules, it's not always so easy. If you find it too hard to get out of your house every day for a workout, why not bring the gym to you? Creating a gym in your home can save time and money -- there's no need to own the same heavy, expensive equipment found at a standard gym. You may be surprised at how easy it is to tailor a home gym to fit you personal needs. All you need are a few tangible pieces and a motivational vibe! Below are five necessities to start building your home gym. Atmosphere: Think about what you like most about the gym and figure out how to bring some of that atmosphere to your own space. If natural light is a must have for you, find a space upstairs with great windows to create the look you want. If you like to watch TV while you sweat, set up your gym in a room that has screen access. Need a little visual motivation? Try something simple like...

Neck pain  is one of the most common problems that many of us experience. Studies show that 30% of people experience neck pain,  with women affected more often than men. The neck includes seven segments (or vertebrae) with discs acting as shock-absorbers between the segments. The vertebrae are supported by 18 groups of muscles that maintain support and allow function. Why so many muscles? Well, the head weighs about 10 pounds and sits about 10 inches above the shoulders with only the neck to support it. No wonder it gets sore from time to time! So, how do we keep our neck healthy and strong?  The answer is maintaining motion and strength exercises. So let’s look at both. And remember, if you experience pain, stop the exercise  and consult your doctor. And don’t feel you have to do all of the exercises. Pick the ones that help the most and don’t cause increased pain. Motion Exercises The neck m o ves in three planes (or directions) including forward, back, side ...