LiveWell Vermont

Register for the Challenge! https://mybluehealth.bcbsvt.com/dt/v2/bcbsvtindex.asp Questions? Contact: Alissa Robertson LiveWell Vermont Health Educator & Registered Dietitian Alissa.Robertson@state.vt.us (802) 828-2931

Probiotics are no fad. Having ‘good’ bacteria in the gut is linked to a stronger immune system, better digestion, and less inflammation, among many, many other health benefits. Probiotics support a healthy gut and a healthy weight Probiotics are live organisms that provide food for healthy gut bacteria. These bacteria fight off unhealthy bacteria in the system. As a result, probiotics create a supportive environment for a healthy immune system, optimal intestinal function and many other bodily systems. They also prevent fat calories from being absorbed through the intestines and destroy bile salts, which are produced by the liver and help the intestines digest fat. By destroying bile salts, fat absorption is blocked and fat is eliminated in waste.  Combined with physical activity and a balanced healthy diet, probiotics can be an important factor in maintaining a healthy weight. Although yogurt and probiotic capsules are probably the most popular forms, there are ...

Whether you have an herb box in your window, pots on your patio or a complete kitchen garden, now is the time to enjoy summer herbs. Nothing gives more flavor and freshness to your foods than herbs. Here are some of our favorites to enjoy this season. Basil : This highly fragrant and popular herb is a mainstay in the Mediterranean diet. Mix chopped basil with garlic and olive oil for a delicious pesto or delight in its fresh flavor with fresh summer tomato slides and mozzarella cheese. Why we love basil's health benefits: It's oils and extracts have antioxidant and antibacterial properties. Plus, it offers vitamin K, vitamin A, manganese and magnesium.  Mint : Fresh mint is so versatile and adds a cool burst of flavor to a wide range of dishes. You can toss it in a salad, add a few leaves in your favorite beverage or mix it with fresh berries and more. Why we love mint's health benefits: Peppermint is a good source of manganese, copper, and vitamin C and i...

This Sunday is Father’s Day, and June is Men’s Health Month . To celebrate, here are some things to think about for all of the men out there: Facts Let’s start with some facts. Heart disease is the number one cause of death in America. More than half a million people die each year from heart disease. More people than that will be negatively affected by heart disease. Significant disability also can result from heart disease. There are many risk factors for developing heart disease. Some cannot be changed, such as genetics or family history. Luckily, there are some things that can be changed. Here are some recommendations to prevent heart disease in men: Blood Pressure If you are over 18, have your blood pressure checked. High blood pressure puts one at a risk for heart disease and strokes. Thirty percent of men have high blood pressure. There are a number of ways you can lower your blood pressure, but first, you have to know what your blood pressure is. Blood pr...

Here are some great resources to help you get involved in physical activity in your community! Contact with your local Health Department District Office for information about a community based “Get Moving” program in your area. http://www.healthvermont.org/local/district/district_office.aspx Check with your Town Clerk’s Office – they can tell you about public facilities such as paths or trails, playgrounds, “courts,” pools, etc. You can also look up the information for your town at: http://crs.uvm.edu/townhealthresources/ Check with local schools – do they allow the public to use their facilities outside of school hours? If so, ask: When are they available? What exactly is available- halls for walking, gym, playing fields, etc? How can they be accessed? Find out if a walking map has been created for your town – check Blue Cross Blue Shield of Vermont: https://www.bcbsvt.com/pages/community/walkingworkssupplies.php Go to your local town or state park to gather information abou...

The NEW 2015 State of Vermont Workplace CSA Program  has been redesigned to offer state employees: MORE farms to choose from, MORE delivery locations, and MORE opportunities to establish independent relationships with local farmers 2015 CSA members will enjoy: Fresh produce, meats, and specialty products delivered weekly from the farm of your choice Convenient pick-up locations at your place of work or near your home office Opportunities to collaborate with colleagues to tailor a CSA for your worksite The feel-good buzz of knowing you’re supporting your local farms and community Click HERE to learn more about the NEW and IMPROVED CSA program and to find the right farm for you!               ”Participating the Workplace CSA Program really got my family to love and appreciate fresh food so much more – it really changed our lives.  Every Thursday was a delicious & delightful treat!”...

The summer is officially here. If you haven't already, it's time to uncover your grill, wipe off the cobwebs and get grilling! For those who consider themselves grilling newbies, here are a few delicious (and easy) recipes: Grilled Spicy Salmon and Vegetables (Serves 4) Ingredients: 1 pound fillet of wild Alaskan salmon, cut into four portions 1/2 tsp. cumin 1/2 tsp. smoked paprika 1/4 tsp. cinnamon 1/2 tsp. turmeric 1/8 tsp. cayenne pepper pinch sea salt 1 zucchini, cut lengthwise into 3 slices 1 yellow bell pepper 1 sweet yellow onion, peeled and sliced into 1/2-inch thick rings 1 bag organic baby arugula zest of 1 lemon juice of 1 lemon 1 Tbsp. olive oil 4 Tbsp. harissa paste (can be found at large markets and specialty stores) 1/4 cup chopped almonds Directions: 1. Heat up the grill for 15 minutes. 2. Place the salmon pieces on a plate. Rub with a little oil. In a bowl, combine the spices and a pinch of sea salt. Sprinkle half of the seas...

Several key behaviors contribute to higher levels of health, wellness and fitness, including getting enough rest. Although this behavior is critical for survival and optimal functioning, we often do not give this topic nearly enough thought. Consider these five key questions and honestly respond to each one: How much sleep did you get last night? How much sleep do you usually get? How often do you take a vacation? Do you allow yourself daily periods of peace of mind? If so, how? Do you allow yourself to have at least one day of rest per week, where your body, mind and spirit can receive rejuvenation? Four specific components of rest should be considered to improve one’s wellbeing: sleep , vacation , daily rest and weekly rest . Each of these elements plays an important role and can significantly impact our health, wellness and fitness. SLEEP Adults need seven to eight hours of sleep per night. Insufficient sleep can contribute to a wide range of problems, includ...

Less is better in some things, including in blood pressure. About 1 of 3 US adults—67 million people—have high blood pressure. High blood pressure makes your heart work too hard and increases your risk of heart disease and stroke.You can have high blood pressure and not know it. That is why it is called the silent killer. It is also why it is so important to have your blood pressure checked. If you know family or friends who haven't had their blood pressure checked recently, make it a point to ask them to do it in May, National High Blood Pressure Education Month. It is easy to check blood pressure and it is painless. It can be checked by your doctor, and many pharmacies have free screenings. Caution! Arteries Under Pressure Blood pressure is the force of blood on the walls of your blood vessels as blood flows through them. This pressure naturally rises and falls during the day, but when it is consistently too high, it is considered high blood pressure. The medical term is h...

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...