LiveWell Vermont

Days to Observe National Walking Day:  Wednesday, April 6th Join in the celebration of  National Walking Day  this April and take steps toward a longer, healthier life. This fun wellness promotion gets people moving and provides opportunities to learn about the importance of physical activity and heart health.  Take the first step to a healthier life by taking part in the American Heart Association's National Walking Day. On the first Wednesday in April, help kick off a month-long celebration designed to help us all become more active. On the day of the event, participants are encouraged to lace up their sneakers and take a 30 minutes out of their day to get up and walk.  The American Heart Association provides a  toolkit of resources  to make your one-day event or month-long promotion easy and turn-key, no matter what size your work site. National Walk at Lunch Day:  Wednesday, April 27th  Join Blue Cross and...

Have a Happy and Healthy Easter! Easter Tip: If you’re starting the day with an Easter brunch, try a vegetable-studded bread pudding or quiche. Easter dinner meals can also be healthy by including grilled salmon, smoked turkey or roast lamb for the main course. Add a few simple side dish recipes to take advantage of the season’s freshest foods, such as asparagus, peas and new potatoes. Berries and other tasty fruit can be a healthy dessert on their own or try a berry trifle with strawberry Greek yogurt, angel food cake and mixed berries. Enjoy the first signs of spring with the following healthy, delicious Easter recipe: Ham & Cheese Breakfast Casserole Makes 6 Servings Ingredients 4 large eggs 4 large egg whites 1 cup nonfat milk 2 tablespoons Dijon mustard 1 teaspoon minced fresh rosemary 1/4 teaspoon freshly ground pepper 5 cups chopped spinach, wilted (see tip below) 4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound...

Do you have a favorite healthy recipe? Share it with your fellow State Employees! Submit your recipe by Thursday, March 31, 2016 for your chance to win. Our State of Vermont Wellness Ambassadors will be voting on their favorite recipe and the top three submissions will receive the following: First Place: 1) A 1-year subscription (6 issues) of Eating Well magazine 2) A Live Well Vermont health-inspired goody bag 3) Your recipe featured in the next HR Connect Newsletter 4) Your recipe featured in the Live Well Vermont blog and Facebook page Second Place: 1) A Live Well Vermont health-inspired goody bag 2) Your recipe featured in the Live Well Vermont blog and Facebook page Third Place: 1) A Live Well Vermont measuring cup set 2) Your recipe featured in the Live Well Vermont blog and Facebook page Enter your healthy recipe HERE !

Easter is famous for its candy—jelly beans, marshmallow chicks, marshmallow bunnies, hollow chocolate rabbits, solid chocolate rabbits, chocolate cream eggs, pastel chocolates, and all kinds of candy novelties. Although holidays usually are celebrated with food and tradition, holidays such as Easter, Valentine’s Day, and Halloween often are the most sabotaging to healthful eating. Finding the balance between celebrating and overindulging often is challenging.  The following are some suggestions to help make Easter a little less daunting to your pursuit of healthfulness. Items for the Easter basket Think of items other than candy to put in your Easter baskets, such as: Easter-themed items from a craft store—look for flowers, eggs, hearts, and bunnies made from wood and include some paints or markers in the basket Stickers and sticker books Temporary tattoos Jewelry or beads and string to make your own jewelry Barrettes, hair bands, and nail polish CDs or t...

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Ahi tuna is high in protein and low in fat, making it a healthy choice. Combine with a side of  asparagus for a satisfying meal. Servings: 4  Ingredients 1 Tablespoon olive oil ¼ cup lemon juice 4 cloves garlic, minced 1 teaspoon red chili flakes 2 Tablespoons cilantro, minced 1 teaspoon sea salt 2 Tablespoons safflower oil 2 Tablespoons coarsely ground pepper 4 (6oz) Ahi tuna steaks Asparagus Lemon, if desired Preparation In a large re-sealable plastic bag combine the first six ingredients; mix well. Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Coat the tuna on both sides with the coarsely ground black pepper, and gently press it in so that it adheres to the surface, being careful not to smash the flesh. Place a thick-bottomed frying pan, or cast iron skillet, on med-high heat, until very hot. Add the oil, and sear the tuna steaks for about 2 minutes per side, or longer if preferred. Serv...

Did you know that potassium counterbalances the blood pressure-increasing effects of sodium in the body? Eating more potassium-rich foods while limiting sodium is more effective than sodium reduction alone when it comes to preventing hypertension and related cardiovascular diseases. A high-potassium and low- sodium diet is especially beneficial for people who are genetically predisposed to salt-sensitivity. The recommended daily allowance (RDA) for potassium is 4,700 mg a day. Unfortunately, most Americans do not get nearly enough. Here is a list of the best dietary sources of potassium: Tomatoes and tomato products (choose low sodium or no salt added versions) Beans Dark leafy greens (spinach, kale, swiss chard, etc.) Potatoes, sweet potatoes and yams Squash Avocado Mushrooms Bananas Blood pressure and diet According to research, modest dietary change has a greater impact on lowering blood pressure than any other lifestyle factor including exercise, relaxation tec...

Sick of the same old salad? This recipe will take your salad experience to a whole new level. With  sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese, your taste buds won't know what hit you! Servings: 4 Ingredients For the Herb marinade: Juice from 1 lemon 1 teaspoon olive oil 1 teaspoon salt 1 teaspoon dried basil 1 teaspoon crushed rosemary ½ teaspoon garlic powder ½ teaspoon sweet paprika ½ teaspoon black pepper ½ teaspoon dried thyme ¼ teaspoon celery seeds ¼ teaspoon dried parsley ⅛ teaspoon ground cumin For the Salad: 1 lb skinless, boneless, thin chicken breasts 1 bunch asparagus, ends trimmed and cut into 1 inch pieces 8 cups organic arugula 2 small organic mangoes, peeled and sliced 6 oz crumbled goat cheese 1 avocado, cubed Preparation Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another lar...

The Vermont Department of Health, the Greater Burlington YMCA, and the Vermont Blueprint for Health have joined together to create MyHealthyVT, a new website for Vermonters seeking self-help for diabetes prevention and management, quitting smoking, emotional wellness, chronic disease management, and chronic pain management. The new site provides "one stop shopping" for free self-management programs. Vermonters can find contact information for their local Regional Coordinators at the site to sign up for programs. Motivational videos of real Vermonters' success stories and links to related resources are also available. The new site was featured on a recent episode of Across the Fence that addressed resources and programs for diabetes prevention and management. 

National Nutrition Month ® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The theme for 2016 is "Savor the Flavor of Eating Right," which encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives. Highlights: 1. How, when, why and where we eat are just as important as what we eat. Making sure to enjoy the sight, sounds, memories and interactions associated with eating are essential to developing an overall healthy eating plan. 2. Develop a mindful eating pattern that includes nutritious and flavorful foods, while also taking the time to enjoy everything that a healthful and tasty meal brings with it. That's the best way to savor the flavor of eating,...

These stuffed peppers are the perfect meal for those days when you’re bored of eating healthy. Your taste buds won't suspect that this dish is low in carbohydrate filled with quality protein. Serve over a bed of greens for a complete and satisfying meal. Servings: 5  Ingredients: 5 bell peppers - try red, yellow, orange, purple and green! 1 teaspoon olive oil 2 cloves garlic, minced 2 Tablespoons fresh basil, minced 1 yellow onion, minced 1 Tablespoon fresh rosemary, minced 1 teaspoon dried parsley dash of salt and pepper 20 oz organic ground turkey, 99% fat free 1 organic tomato, chopped 3/4 cup spaghetti sauce 1/4 cup shredded mozzarella cheese Preparation: Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside. Preheat the oven to 350 degrees F. Prepare a bakin...

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...