LiveWell Vermont

We recently posted information about healthy snacking, which may have left some of you hoping for some additional ideas of what a healthy snack may look like. Well, here you go: Hard boiled egg and sliced veggies. Sliced apple and almond butter. Natural, low sodium jerky - look for nitrate/nitrite-free versions 1/2 cup berries (blackberries, raspberries, blueberries - or 12 medium strawberries) with 1/4 cup of almonds. A scoop of creamy egg salad. See recipe below: Creamy Egg Salad Most recipes for egg salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results. Servings: 3 Ingredients 8 eggs 4 celery stalks, chopped 2 Tablespoons onion greens, chopped ¼ cup non fat plain Greek yogurt 2 teaspoons mustard 1 teaspoon fresh squeezed lemon dash of salt and pepper Preparation To boil the perfect egg: place eggs in a large pot and cover with cold water b...

It may not be snowing a whole lot, but it's still winter.  What's the best way to dress?  You want to be warm without sweating so much that you get a chill. The rule of thumb is to dress as if it is 20 degrees warmer.  You should be slightly cool when you start.  Think layers of technical fabrics, to wick sweat, with zippers at the neck and underarm area to vent air as you heat up.  Always assume you'll wear gloves or mittens and a hat. Here are some temperature guidelines to keep in mind as you hit the pavement: 30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. Tights (or shorts, for polar bears). 10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights. 0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket. Windbreaker if desired. Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava. Min...

     Trying to quit smoking, but still need to take that first step? Set your quit date with CDC Tobacco Free on March 1st. Join them for 30 Smokefree Days of helpful tips and exclusive content on how to quit and stick with it. It’s never too late to quit!  https://www.facebook.com/events/664867396988918/ What is it?  30 Smokefree Days  is an online Facebook event for those wanting to quit smoking, but who still need to take the first step. Users simply RSVP to the event and they will join a supportive community with daily quitting inspiration. The event page will serve as a resource for people to find support and get helpful tips on how to quit smoking and stick with it.  Posts will include milestone badges, links to quit resources, quit tips, encouragement, and exclusive video content with words of advice from  Tips  participants When is it?  March 1st to March 30th     Additional support and tools: ht...

Yes, snacking is healthy and a great way to support your metabolism, control hunger and keep yur blood sugar under control. But when it comes to your wellness goals, is your "snacking" preventing you from reaching them? Too many extra calories at your snacks may be the reason. Even if you’re eating perfectly healthy meals and getting exercise in regularly, if your snacking is out of control then your results will be disappointing. Here are some tips to be sure you're on the right track: 1. Calories Count. Even when you’re snacking on “healthy” food, you’ve got to keep track of how many calories that you’re taking in. Almonds are healthy, but if you consume 800 extra calories in them you’ll quickly gain weight. 2. Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonde...

How much fiber do you eat each day? Grab a pen and paper and tally it up: Beans, one half cup (7 g) Vegetables, one cup (4 g) Salad, one cup (2 g) Fruit, one piece (3 g) Fruit juice, one cup (1 g) White bread (1 g) Whole grain bread (2 g) White rice, one cup (1 g) Brown rice, one cup (3 g) Oatmeal, one cup (4 g) Meat, poultry or fish (0 g) Eggs or dairy (0 g) Sodas or water (0 g) If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for numerous health problems including, but not limited to: diabetes; heart disease; cancer; and poor digestive health. If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will keep you feeling full and satisfied, cut your calorie intake and continue to support your overall health. If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk...

Do you enjoy pancakes on a leisurely weekend morning, but you're trying to watch your carb intake? If so, you've got to try this recipe. It's healthy, delicious and ready in 20 minutes. Made with gluten-free almond flour, these pancakes are lower in carbs and sugar than pancakes made from a packaged mix. Serve with a side of eggs and fresh fruit for a balanced and filling breakfast. Yield : 10 pancakes Ingredients 1 mashed banana 2 eggs ¼ cup coconut sugar 1 Tablespoon vanilla extract ¼ teaspoon almond extract 1½ cups blanched almond flour ½ teaspoon baking soda ½ teaspoon sea salt coconut oil 1 Tbsp slivered almonds Preparation Combine the mashed banana, eggs, coconut sugar, vanilla and almond extracts in a food processor. Add the flour, soda and salt. Mix well. Let the batter sit for 15 minutes.  Preheat coconut oil on your griddle over medium heat. Ladle pancake batter by ¼ cup onto griddle. Sprinkle with a few slivered almonds. When bubbles ...

What's an easy way to establish healthy eating habits? Start with a breakfast! Jump start your day with these easy tweaks to your usual morning meal. Breakfast Balls Take your cereal to go with this make-ahead meal: Toss together a whole grain dry cereal (such as Kashi Go Lean) and seeds such as hemp, flax, or chia , which are rich in fiber to promote fullness. Add unsweetened dried fruit and stir in natural peanut butter. Roll into balls and freeze for 20 minutes to set. Grecian Eggs Scramble eggs with plain Greek yogurt to make them fluffier and higher in protein: Whisk two tablespoons yogurt and two eggs. Cook in a skillet. Spicy Scramble For a vegan take on scrambled eggs, cut firm tofu into cubes and toss with olive oil and turmeric, a spice that contains curcumin, which eases inflammation. Cook in a skillet until beginning to brown, then slightly mash. Pumpkin 'Cakes Start with a whole-grain pancake mix. Add a scoop of canned pumpkin to the batter f...

Click for a PDF of Poster Have you been struggling with finding time to exercise? Not making it to the gym or taking the opportunity over your lunch break to exercise? It's time to think outside the box and to get creative with how you can realistically fit exercise into your day. Every little bit makes a difference! How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room, and preparing for big presentations? Here are some ideas to make exercise a regular part of your day: 1. On the Way to Work  To start your day with a smidgen of calorie-burning exercise, you may need to wake up a few minutes earlier than usual. Not to get in a workout before tossing on your power suit, but rather so you’ll have time to torch a few calories on the way to work. To shed some calories before work, you have a number of options depending on your situation. You can bike or walk to work, perform seated calf raises on the bus or...

Heart disease continues to be the leading cause of death in the U.S. The most common type of heart disease in the United States is coronary artery disease, which affects the blood flow to the heart and can cause a heart attack. Find out if you are at risk by getting an annual exam and learning your numbers, including blood pressure, cholesterol and blood sugar. You and your health care team can work together to prevent or treat medical conditions that lead to heart disease. If you take medication to treat high cholesterol, high blood pressure or diabetes, follow your doctor’s instructions carefully. Discuss your treatment plan regularly and bring a list of questions to your appointments and ask if you don’t understand something.           By living a healthy lifestyle, you can help keep your blood pressure, cholesterol, and sugar normal and lower your risk for heart disease and heart attack. A healthy lifestyle includes the following: Eating a healthy die...

A common question for people is how to accelerate their weight loss or overall health results. Most have no trouble adding exercise regularly into their schedules, but one key component when it comes to nutrition can make a world of difference. Curious what that is? The key, is having healthy, lower calorie dinners, rather than consuming the majority of our calories late in the day. This may be challenging for some, as most Americans eat their largest meal of the day in the evening with their family and friends. The fact is, you can still enjoy this important time - you just eat less. The other challenge may be that life, work and family can be hectic and time consuming, so the concept of eating a healthy, simply prepared dinner seems completely out of reach. The truth is, we over complicate the idea of a healthy dinner. Maybe because we have gotten used to eating out at restaurants where entrees are accompanied by sides, sauces and garnishes or just due to our busy lifestyles. Wha...

This refreshing recipe uses baked, rather than fried, Cod for a healthy twist. Pair with a simple coleslaw for a taste that's hard to beat. Running short on time? This recipe only takes 20 minutes! Servings: 2 Ingredients 1 pound Fresh Skinless Cod 1 Tablespoon Coconut oil ¼ teaspoon Cumin ⅛ teaspoon Garlic powder ½ cup Nonfat Plain Yogurt 1 Tablespoon Apple Cider Vinegar 2 Tablespoons Honey 3 cups Shredded Cabbage Mix 1 medium broccoli crown, diced 4 Whole Wheat Tortillas Lime or Lemon to taste 1 avocado Preparation Fish Rinse fish and past dry with paper towels. Cut fish crosswise into ¾ inch slices. Place fish in single layer in greased shallow baking pan.  Combine coconut oil, cumin, and garlic powder. Brush over fish.  Bake in a 450 degree oven for 4 to 6 minutes or until fish flakes easily when tested with a fork. Coleslaw Combine the yogurt, vinegar and honey.  Place the cabbage and diced broccoli in a medium sized bowl.  Co...

Try this easy and low-carb spaghetti squash lasagna recipe for tonight's dinner! This healthy spin on a favorite casserole features garlicky broccolini, spaghetti squash and cheese. Serve with a big Caesar salad and some warm and crusty whole-grain bread. Makes: 4 servings Serving Size: 1/2 stuffed squash half Ingredients 1 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded 1 tablespoon extra-virgin olive oil 1 bunch broccolini, chopped 4 cloves garlic, minced 1/4 teaspoon crushed red pepper (optional) 2 tablespoons water 1 cup shredded part-skim mozzarella cheese, divided 1/4 cup shredded Parmesan cheese, divided 3/4 teaspoon Italian seasoning 1/2 teaspoon salt 1/4 teaspoon ground pepper Preparation Position racks in upper and lower thirds of oven; preheat to 450°F. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place ...

Happy January! The beginning of a new year can be a great time to wipe the slate clean and start fresh. Maybe you’ve decided that you will try to reduce your stress this year? Or you want to focus on spending more time with your family? Do your goals include being promoted at work? Whether or not you have taken the time to think about your personal and/or professional aspirations these 3 simple tips will help you make the most out of the next 12 months! Focus on Others. Up to two-thirds of people do not have a meaningful awareness of their strengths (Linley, 2008). When you take the time to notice and show appreciation to someone for their character strengths  they feel understood and valued and the relationship is boosted. Review the list of 24 character strengths   and in your next interaction with a loved one, describe a strength that they have exhibited recently or in that moment. Watch for nonverbal cues (eyes brightening, smiling, etc.) to see how your genuine comp...

What’s the number one strategy to improve your overall wellness and maintain your motivation? Answer: Changing your mindset to the notion that it's all about progress, not perfection. Wellness, like most things in life, comes from slow, steady, consistent effort and progression. To be fit and healthy you don’t have to be perfect or get better every time you move. You just need to do a little bit consistently and your success will compound! Try the following ideas to maximize your movement this month: Increase the number of repetitions. If you did 5 today, try 6 next time. Increase the duration of exercise. If you walked for 10 minutes today, try 11 minutes tomorrow. Increase the speed of exercise. If you walked a mile in 15 minutes today, try walking next time in 14:55. Increase the number of exercises performed. If you tried two new moves today, try three next time. Increase the number of sets performed. If you did one set today, try 2 sets next time. Change up you...

Live Well Vermont is seeking a Wellness Specialist! Visit  www.careers.vermont.gov   and click on “Job Seekers”. Job Reference Posting # 618450 Application Deadline: February 2, 2016 Join a dynamic Wellness team and help bring our wellness program to the next level. Apply your knowledge, skills, vision and creativity to facilitate positive health and lifestyle changes with employees of the State of Vermont. As the Wellness Specialist, you will develop and implement health and wellness initiatives for a diverse population. You must have excellent networking, coaching, communication and organizational skills. A bachelor’s degree or higher in Health Education or a related field and two years or more of work experience in health education or a closely related area are required. Experience in using website, social media and conventional marketing tools as well as hands on management, development and implementation of health educational services is preferred.

A bowl of this homemade soup is filled with protein and veggies to power your day and curb your cravings. Best of all it’s made in the slow cooker, so preparation is quick and easy. Servings: 8  Ingredients 2 (6 oz.) chicken breasts 1 cup brown rice 1 (28oz) can diced, fire roasted tomatoes 1 (4oz) can green chiles, chopped 1 yellow onion, chopped 2 cloves garlic, minced 1 head cauliflower, shredded 32 oz low-sodium chicken broth 2 teaspoons ground cumin dash of sea salt and pepper ¼ cup fresh cilantro, chopped 2 avocados, sliced Tajin seasoning for garnish Preparation Combine all of the ingredients, except the cilantro, avocado and tajin, in a slow cooker. Cover and cook on high for 3 hours. Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker. Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy! Nutritional Analysis: One serving equals: 178 calories, 11...

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For more detailed information, visit the Department of Human Resources Wellness Site . Quick Links: 2016 Incentive FAQ Wellness Portal FAQ 2016 Incentive Poster - Printable Log into the Live Well Vermont wellness portal to begin earning incentive points! Don't have an account yet? Register HERE ! (Active employees MUST use their employee ID# to be eligible for incentives)

2016 will be a new year and potentially a new you. New Year’s resolutions are a good thing. If this statement is hard to believe, it's probably because of your history with setting them and getting the same unnerving result. This year, however, it can be different. You owe it to yourself to become the new person you want to be. Not in order to impress other people. You’re going to do it to remind yourself that yes, you can do whatever you put your mind to and become the person you want to be. Are you ready to create a successful history? Check out the following tips to making it a happy and healthy 2016 and hello to the new you! Share Your Plans You may not have had success in prior years and hesitate to talk about your 2016 goals, but this may be the most important tip of all. If you choose to keep them a secret, you're 95% more likely to repeat last year's outcome. Sharing your future plans with family and friends is a great way to enlist support for your journey...