LiveWell Vermont

Recipe of the Week: Fruit Salsa and Homemade Cinnamon Chips This a great spring and summer treat with simple and healthy ingredients! Bring this to your next potluck or cook out! Fruit Salsa: 2 Kiwis peeled and diced 2 Golden Delicious Apples diced 8 ounces Raspberries 8 ounces Blueberries 1 pound strawberries diced Cinnamon *This salsa is very versatile, feel free to swap out fruits and add new ones!  Make sure all your fruits are washed and diced. Sprinkle cinnamon on top and chill. Cinnamon Chips: 10 Whole Wheat Tortillas Olive Oil Cinnamon Optional: Honey                Preheat oven to 350 degrees.        Cut the tortillas into wedges and layer on a large baking sheet.                 Brush with olive oil. Sprinkle cinnamon on top and drizzle with honey if desired.        Bake 8-10 minutes and then allow to coo...

Have you ever started a fitness routine only to stop suddenly because you weren't enjoying it? You're not alone! Many people give up on their fitness routines simply because they don't enjoy the activity. There isn't one exercise plan or goal that works for everyone. It's okay if you don't like running! Maybe swimming, dancing, riding your bike, or jumping rope sound like fun. The opportunities to stay moving are endless. If you choose activities you enjoy, you will find the motivation to stay active! If you need some suggestions here are some great and fun ways to stay active: Go for a walk or hike in a new place.  Jump rope, play Frisbee, or jump on a trampoline. Make your own boot camp routine - include things such as jumping jacks, planks, triceps dips, push-ups, high knees, and lunges. Turn on music and dance  Join a team: Did you play soccer as a kid? What about basketball or baseball? There's something out there for everyone! Try a new ...

We had a tie for third place! Check out both of these great soup recipes submitted to our 2016 LiveWell Recipe Contest!  Rockin' Moroccan Soup Submitted by : Lori Perry Ingredients: 2 tsp olive oil 1 cup onions, chopped 1/2 cup celery, diced 1/2 cup green bell pepper, diced 1 clove garlic, minced 3 cups vegetable broth 3 cups sweet potatoes, cubed 19 oz. tomatoes, canned 19 oz. chickpeas, canned, drained and rinsed 1 tbsp. lemon juice 2 tsp ginger, fresh, grated 1 tsp cumin 1 tsp curry powder 1 tsp ground coriander 1 tsp chili powder 1/2 tsp salt 1/4 tsp black pepper 1/4 cup raisins 2 tbsp. natural peanut butter, smooth 2 tbsp. fresh cilantro Preparation        Heat olive oil in a large, non-stick saucepan over medium-high heat. Add onions, celery, green  pepper and garlic. Cook and stir until vegetables begin to soften, about 3 minutes.         Add all remaining ingredients, except raisi...

If you're planning on participating in the Corporate Cup 5k today, then you may be wondering what to do about the warm temperatures that are expected. Below are some ways you can beat the heat during a tough workout! While you may not be able to apply all of these to race day, you can keep these in mind for the upcoming summer months! 1.) Run/Walk/Workout by effort not by pace. Working out in the heat is a good way to learn to focus on how you feel during a workout. 2.) Don't wear dark colors or cotton. The gear you wear matters and can make the difference between a great workout and a miserable one! 3.) Start your workout hydrated and keep hydrating. It's important to make sure you're hydrated well before and after your workout. 4.) Run early or late if possible. The early morning hours are the coolest time of day. If you can, adjust your workouts accordingly. 5.) Get off the roads. Asphalt and concrete absorb heat. Try to get off the roads and onto the t...

The Live Well Recipe Contest second place winner is Robin Katrick. Check out the recipe below!   Strawberry Oat Bars Submitted by: Robin Katrick This treat can be made gluten free or vegan very easily. Just replace the egg with a chia "egg" and use a substitute for the honey if you're vegan. If you're gluten free, use a gluten free flour! Ingredients   1/4 cup Brown Sugar 1/4 cup Honey 1 Egg 1 cup Whole Wheat Flour or Oat/Gluten Free Flour (if gluten free) 1.5 cups Rolled Oats 1 TBSP Chia Seeds 1/2 tsp Baking Soda 1/2 tsp Salt Cinnamon 1 cup Fruit Preserves or Jam (if you're watching your sugar intake, you can make your own jam/fruit preserves to control the amount of sugar in this recipe!) Preparation   Preheat oven to 350 degrees and lightly grease 8x8 pan. In a large mixing bowl, mix oil and brown sugar. Add the egg and vanilla, mixing until well blended. Stir in oats, flour, chia seeds, baking soda, and salt.  Pres...

Our Live Well Recipe Contest first place winner is Leslie Baker! Check out the great recipe below! Avocado Strawberry Spinach Salad with Poppy Seed Dressing Submitted by: Leslie Baker Salad Ingredients: 6 cups fresh baby spinach 1 pint strawberries hulled and sliced 1 avocado diced (you can double this to 2 avocados) 4 ounces crumbled gorgonzola or blue cheese 1/4 cup sliced almonds toasted 1/2 a small red onion thinly sliced Optional: To make the salad a meal, you can add a couple grilled chicken breasts Poppy Seed Dressing Ingredients: 1/2 cup olive oil 3 Tablespoons apple cider vinegar 2 Tablespoons honey 1 Tablespoon poppy seeds Salt and Pepper to taste Preparation: To make the salad, toss all the salad ingredients together with the desired amount of dressing until combined.  To make the dressing, whisk all ingredients together until combined. For more great recipes, check out our LiveWell Recipe Book

Happy Monday! Are you ready to start your week on the right foot? Push excuses aside this week and think about all the reasons why you can do something instead of giving yourself reasons why you can't!

Next time you're feeling sluggish during your work day, try these quick tips to help boost your energy and mood! Drink water: Dehydration can cause a lack of energy and make you feel sluggish. Keep a water bottle with you throughout the day! Go for a walk: If you're sitting at a desk all day, even just 15 minutes in the fresh air and sunshine can do wonders for your energy levels. Reach for an energizing snack: Your brain and body need food to get through the day. Don't reach for snacks loaded with sugar or fat. Instead, to avoid a mid-afternoon crash, choose snacks that are full of protein, fiber, and/or whole grains.  Examples: Fresh fruit, veggies and hummus, single serving of trail mix, whole grain crackers, yogurt, and air-popped popcorn. Stretch: A quick stretching session can boost energy and get the blood flowing! A quick workout: If you have the time, go for a quick run or bike ride, but even just a few jumping jacks or stair climbing will do!

Are you looking for a new healthy recipe to try? Take a look at our new 2016 LiveWell Recipe Book ! All the recipes were submitted by state employees for our 2016 recipe contest in March. We had 31 recipe submissions and our top four winners are: 1.) Avocado Strawberry Spinach Salad with Poppy Seed Dressing  Submitted by:  Leslie Baker 2.) Strawberry Oat Bars  Submitted by:   Robin Katrick 3.) Rockin' Moroccan Soup  Submitted by :  Lori Perry and Carrot Lentil Soup Submitted by:  Jane Malgeri These recipes will be featured on the blog soon. You can find these recipes and many more on the DHR Wellness Site.

As the weather continues to warms up, you may be thinking it's time to dust off your bike! Whether you're planning to cycle into work or go for a weekend ride with the family, cycling provides a fun way to add more movement in your day. Before you head out, it's important to review these helpful tips to keep you safe on your next biking adventure. Get your bike tuned up. Whether you can tune it up yourself or bring it into a shop, it's good to know the bike you're using is in good shape! Always wear a helmet.  Know the rules of the road. While you don't have to pass a driver's test to ride a bike, you're sharing the same road. Be as obvious as possible. If you're turning into a specific driveway or onto a street, point at where you're going. Wear bright colors.  Cyclists are required by state law to use a headlight and taillight or rear reflector when riding at night.  Learn some simple bicycle hand signals: Left arm extended strai...

Looking for a satisfying versatile snack? Try this easy to make hummus and pita chips. The hummus makes for a great sandwich spread, salad topping, veggie dip, or goes well with whole wheat crackers. Edamame Basil Hummus Yields 3 cups. Prep time 10 minutes. Cook time 10 minutes.  2 cups cooked and shelled edamame 2/3 cup garbanzo beans 3 cloves garlic 1/2 cup fresh basil 1/4 cup lemon juice 1/2 tsp salt 1/4 tsp cracked pepper 1/3 cup olive oil 1.) In a food processor or blender, blend edamame, garbanzo beans, garlic, basil, and lemon juice. Add oil slowly and continue to blend until smooth. Add salt and pepper to taste. Homemade Pita Chips Serves 4-6. Prep time: 5 minutes. Cook time: 10 minutes. 4 Whole Wheat Pitas 3 TBSP Olive Oil Sea Salt to Taste 1.) Preheat oven to 400 degrees. Line a baking sheet with parchment paper. 2.) Cut each pita into 8 triangles and arrange evenly on baking sheet. 3.) Brush with olive oil and sprinkle with sea salt. 4.) Bake for ...

                   Due to the warm winter, ticks are predicted to be particularly bad this year. Learn what to do to be safe. Tick season is upon us!  Protect yourself, your family and your pets! 

Hiking is a great activity for the body and mind. Not only are you getting physical activity, being out in nature can also boost your mood! Now that we've experienced hints of spring, many of us are looking forward to getting back on all the beautiful hiking trails Vermont has to offer. Unfortunately during mud season, walking on the trails can cause damage. Vermont State Parks has some great suggestions on where to hike during mud season - from Mount Philo State Park Road to the Robert Frost Interpretive Trail and the Cross Vermont Trail, there's something for everyone! Before you head out on your next hike, make sure you are prepared by packing the following hiking essentials. Appropriate footwear: For shorter hikes, trail shoes are great! For longer hikes, hiking boots provide more support.  Map and Compass/GPS: Make sure you know where you're going and how far you have to go! Water: Hiking is a great workout - make sure you're properly re-hydrating....

Department of Human Resources observed National Walking Day by getting out for a quick walk around Montpelier and afterward, enjoyed a salad potluck with one another. Fun and good eats was had by all. Thank you to our fellow coworkers who joined us!  Top Row (left to right): Alissa Robertson, Live Well Vermont Wellness Specialist; Krystal Sewell, Compliance and Reports Manager; Harold Schwartz, Director of HR Operations; Kathryn Guare, Benefits Administrator; Tom Cheney, DHR Deputy Commissioner; Jerry Fry, Benefits Supervisor Bottom Row (left to right): Chris Cadorette, CAPS Training and Engagement Specialist & Wellness Ambassador; Maura O'Brien, Live Well Vermont Program Coordinator; Clarke Collins, Deputy Director of Benefits and Wellness; Anne Carver, Benefits Administrator From left to right: Harold Schwartz, Director of HR Operations; Chris Cadorette, CAPS Training and Engagement Specialist & Wellness Ambassador; Clarke Collins, Deputy Director of ...

World Health Organization 2016: Beat Diabetes The numbers don't lie—1 in 3 American adults has prediabetes. With a little exercise and a change in diet, it can be reversed. Let's face it, there are millions of reasons why we don't find the time to make healthy lifestyle choices. Kids, jobs, cat videos on the Internet — we're busy. But whatever your reason, prediabetes is real. So find out if you have prediabetes by taking the test now. You won't regret it.                                                           https://doihaveprediabetes.org/ Find out about free self-management courses in VT focused on diabetes prevention and management at http://myhealthyvt.org/ .

  Cholesterol from eggs may not be the heart breaker it was once believed to be according to more and more research. Government guidelines about dietary cholesterol are changing to reflect the growing body of evidence that suggests a weak relationship between cholesterol in the diet and cholesterol in the blood. The 2015 Dietary Guidelines for Americans now place no limit to daily cholesterol. For the most part, people who eat eggs do not have a higher risk of heart attack (excluding people with diabetes). Enjoying one egg a day for most people falls within these new dietary guidelines. Saturated fat, sugar and lack of exercise most likely play a bigger role in the risk of heart disease. Contrary to the popular beliefs held for many years, eggs really are an affordable nutrition powerhouse with most of the nutrition found in the yoke. One egg has 13 essential vitamins and minerals plus 6 grams of high-quality protein, 9 amino acids and zero carbs, ...

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...