LiveWell Vermont

The Holidays season is a wonderful time of year, but it can also add some unneeded stress for many of us. Check out this month's wellness portal newsletter for some quick stress management tips to get the most out of this wonderful time of year!

Roast Pork Tenderloin with Apples and Onions Submitted by: Amy Bolger Serves 4 Chef's Note: I have tweaked this recipe from Bon Appetit Magazine a bit over the years, and it has become a recipe my family enjoyrs at least annually, but always in the fall. I have substituted Calvados or even Champagne for the wine (or cider) with excellent results. And at only 281 calories per serving it can be part of a healthy meal. We like to eat this with steamed green beans and roasted parsley potatoes. Enjoy! Ingredients: 1 large pork tenderloin (about 14 ounces) 3 Tablesppons olive oil, divided 2 Tablespoons whole grain Dijon mustard 2 Teaspoons fennel seeds; or, an equal mixture of thyme and rosemary needles, chopped together.  1 large onion, sliced - I like to use a sweet onion like Walla Walla or Vidalia 2 medium Granny Smith apples, peeled, cored, and quartered 1/2 cup dry white wine or cider Optional: 1/4 cup pomegranate seeds Directions: Preheat oven to 45...

Congratulations to our fall recipe contest first place winner - Sue Hackney. Try out her recipe below!!! Crock-Pot Sweet Potato & Black Bean Quinoa Chili Submitted by: Sue Hackney Serves: 6-8 Ingredients: 3 cups sweet potato (about 1 large), diced 1 cup red onion (about 1 medium), diced 1 cup bell peppers (about 1 large), diced 3 garlic cloves, minced 1 (15 oz) can organic black beans 1 (28oz) can fire roasted tomatoes 3-4 cups vegetable broth 2 tablespoons tomato paste 1/2 cup uncooked quinoa 1-1.5 tablespoons chili powder 2 teaspoons cumin 2 teaspoons paprika 1 teaspoon coriander 1/2 teaspoon cayenne (to taste) Salt and pepper to taste  Directions Add all ingredients into crock-pot (starting with just 3 cups of broth). Turn on high and cook for 4 hours, turn down to low and continue to cook until ready to serve. If too thick, stir in another 1/2 - 1 cup of water. Serve with diced avocado (or guacamole) and tortilla chips if desired. ...

These tips can help you celebrate holidays the healthy way! Weight management  Focus on weight management rather than weight loss. Exercise Plan for it and write it in your calendar. Exercise helps relieve holiday stress and prevent weight gain. Meals Do not skip meals. Skipping breakfast or lunch before a big holiday dinner actually causes you to overeat - especially on carbs and sugar.  Healthy choices  If you know that you will not find any healthy choices, offer to bring something along, such as a salad, vegetable dish, chicken, or fish. Appetite control  Pace yourself and become more aware of what you are eating and drinking. Eat until you are satisfied, not stuffed. Try having a healthy snack before you head to your get together. Include a source of protein to prevent hunger. Portion control  Peruse your food choices first, then select small portions of those that you must have. This will allow you to enjoy all the different foods offer...

With the holidays upon us, it can be difficult to stay on track with all the delicious comfort foods being served. Check out some of these winter food swaps to help make the holidays a little healthier!   1.) Swap out Mashed Potatoes for Mashed Cauliflower or Turnips : Swap the typical mashed potatoes for mashed cauliflower or turnips. Cauliflower mashed potatoes are full of vitamins! 2.) Swap out Sweet Potato Casserole for Roasted Butternut Squash : Swap sweet potato casserole which is usually loaded with brown sugar, butter, and marshmallows for roasted butternut squash tossed with dried cranberries and a drizzle of olive oil and pure maple syrup. 3.) Swap out Green Bean Casserole for Sauteed Green Beans: Swap out green bean casserole for sauteed green beans with sliced almonds, caramelized onions, and a little olive oil. 4.) Swap out Chips and Crackers for Roasted Pumpkin Seeds and Baked Apple Chips : 5.) Swap out Apple Pie for Baked Apple : Core and bake an ...

Are you looking for a healthy side dish for Thanksgiving dinner? This salad pairs well with many fall and winter dishes or on it's own with added protein!   Kale, Butternut Squash, and Apple Salad with Maple Dressing Ingredients: Salad 8 cups chopped kale leaves 1 apple cut into matchsticks 1 cup cubed and roasted butternut squash, cooled 1/4 cup thinly sliced red onion 1/3 cup crumbled feta (optional) 1/4 cup chopped pecans, roasted Dressing 2 Tbsp Extra virgin olive oil 1 Tbsp Apple cider vinegar 2 tsp Pure maple syrup 1Tbsp Dijon mustard Salt and Pepper Directions In a large bowl, toss kale with half the dressing. Add remaining ingredients and toss with the rest of the dressing. Serve immediately.

Do you feel a little rushed during the work week? Is it difficult to prepare healthy meals after a long day of work? These kitchen hacks may make all the difference in helping you to have a week of healthy breakfasts, lunches, and dinners! 1) Cook up a big batch of quinoa or rice (or both) to use for meals throughout the week . You can add these to salads for a more filling lunch, scramble up with some eggs for a hearty breakfast, and use them for simple dinners throughout the week. If you want to make a larger batch, both quinoa and rice can be frozen for later use. 2) Prep some overnight oats.  Overnight oats make a great healthy quick meal in the morning. You can prep the containers ahead of time making a different variety for different days of the week! To make: put a serving of oats along with any toppings (chia seeds, dried cranberries, nuts, nut butters, etc) in a jar, add milk or non dairy milk of your choice and put in the fridge until you're ready to eat it. Top w...

Think you’ve heard it all when it comes to cholesterol? Well, even the most cholesterol-savvy may be in for a surprise. It turns out that perhaps the most important aspect has to do with making sure you have enough cholesterol – the good kind, that is. Cholesterol is composed of two types: the healthy “HDL” (high-density lipoprotein) cholesterol and the lousy “LDL” (low-density lipoprotein) variety. Most Americans focus on reducing LDL cholesterol as a key part of their treatment. A new study, however, found that having too little HDL cholesterol is at least as damaging when it comes to heart disease as having too much LDL, and it may even be more predictive of heart disease. In fact, the most common cholesterol problem among those with heart disease is too little HDL. That’s because HDL cholesterol works to remove LDL cholesterol from the arteries. Even if their total cholesterol and LDL cholesterol levels are normal, people with reduced levels of HDL have an increased ri...

If you like Pumpkin bread, but want a bit more flavor from it, than let's add some dark chocolate chips! Bread is not usually dessert, but try this bread at the end of a meal as a sweet ending to your meal with a cup of coffee or tea. Try it as the ending to your Thanksgiving meal for a healthy, yet satisfying, alternative! Ingredients 1 ½ cups of canned unsweetened pumpkin meat or fresh pumpkin cooked in your microwave until soft, mashed until it has the consistency of mash potatoes. 4 eggs  1 ½ cups of sugar  3 cups of all-purpose flour 1 cup of vegetable oil, such as Safflower Oil 2 teaspoons of baking powder 1 teaspoon of baking soda  1 teaspoon of ground ginger 1 teaspoon of ground cinnamon  1 teaspoon of salt  ¼ teaspoon of ground nutmeg 2 cups of chopped walnuts or pecans  ½ cup of dried cranberries (optional) 2 cups of dark chocolate chips  Preparation  Preheat your oven to 350 degrees. Whisk the eggs, sugar, pu...

  1.) Focus on Your Food Being busy often means eating quickly. By taking a moment to focus on what you're eating and that you're eating, you'll have a chance to catch your breath through the day. 2.) Engage All Your Senses Think about the smell, taste, and texture of your food. The more senses you can engage, the more satisfying your snack will be! 3.) Portion Your Food It's tough to figure out the right portions and different people with different lifestyles have different needs. The key is to start out smaller and if you're still hungry when you're finished eating, you can always serve yourself more. 4.) Eat More Slowly Eating slowly can help with digestion and help you be more aware of when you're full. If you're practicing focusing on your food and engaging your senses, eating slowly will come more naturally. 5.) Listen to Your Body When we're rushing around all day, it can be easy to ignore cues from your body, but pay attention ...

Join us at one of the following Open Enrollment Events! Get your benefits questions answered, get your flu shot and attend the Live Well Vermont Health Fair! November 2: 108 Cherry Street, Burlington  November 3: State House, Montpelier  November 4: Asa Bloomer Building, Rutland  November 7: State Office Complex, Waterbury Questions about Open Enrollment? http:// humanresources.vermont.gov/ benefits-wellness/benefits/ overview#Open Haven't gotten your flu vaccination yet? It's not too late. Register online* today to get your flu shot at one of the locations above: www.passporthealthusa.com/ LiveWellVermont No Computer Access? Register by phone at: 1-888-226-1683 Mon-Fri: 8 AM - 9 PM Sat: 9 AM - 9 PM Sun: 9 AM - 6 PM Questions About Flu Vaccination Clinics?  http:// humanresources.vermont.gov/ benefits-wellness/wellness/ flu-program

Crispy, crunchy, and chocolaty, iconic Kit Kat wafer bars have been a favorite with kids and adults for nearly 100 years. This refined sugar-free version of the classic candy adds in the more complex flavors of hazelnut and coconut. These are a great alternative with Halloween approaching! Yield: 32 chocolate bars Active Time: 15 minutes Total Time: 4 hours Ingredients 3/4 cups homemade chocolate-hazelnut spread  1 tablespoon grass-fed butter 1 tablespoon coconut oil 1 tablespoon coconut milk 1 tablespoon raw honey 2 cups rice cereal flakes Topping Ingredients 1/3 cup melted coconut oil  4 tablespoons maple syrup  1 1/2 tablespoons coconut sugar  1/3 cup cacao powder  1 teaspoon vanilla extract  1/4 teaspoon sea salt Maldon salt for topping Instructions Line an 8 x 8-inch brownie pan with parchment paper. Place chocolate-hazelnut spread, butter, coconut oil, coconut milk, honey, and cereal flakes in the bowl of a stand mixer fi...

Looking for a new pumpkin recipe to try? Look no further, this baked pumpkin ravioli is a quick and easy meal to put together. Baked Pumpkin Ravioli Serves: 5-7/ Makes 28 raviolis (serving size = 4)/ 204 calories per serving Ingredients 56 Wonton wrappers 3/4 Cup pumpkin puree 1 Cup low-fat ricotta 1 tsp salt 1/8 tsp fresh pepper 1 tsp nutmeg 1 tsp egg white 1 tsp olive oil 1/4 cup tomato sauce of your choice Fresh sage, finely chopped Directions Preheat over to 350 degrees F. Lightly spray a baking sheet with cooking oil. Mix pumpkin puree, ricotta, salt, pepper, and nutmeg together in a large bowl. Dollop one healing TBSP of the pumpkin ricotta mix in the center of half (26) the wonton wrappers. Brush a little egg white around the mixture to the edge of each wrapper. Place the remaining wrappers on top of the wonton wrappers with filling - press down around the filling.  Press fork down around the edges to seal the ravioli. Lightly brush each ravi...

If you enjoy Cauliflower, here is an easy recipe that will have your family looking for more. Easy to make in less than 20 minutes and it gives your Cauliflower a new flavor for your Fall meals. Enjoy with Fish, Chicken or Pork. Yield: 6 Servings Ingredients 4 tablespoons of fresh chopped Parsley 1 large head of Cauliflower 1 ½ to 2 pounds cut into florets, about 6 to 7 cups ½ a teaspoon of grated lemon peel 1 tablespoon of coconut oil 3 to 4 cloves of minced Garlic 2 tablespoons of fresh lemon juice ½ cup of shredded Parmesan cheese Preparation Place a tablespoon of Parsley, lemon peel and 1 inch of water in a large sauce pan or two tier vegetable steamer.  Place the Cauliflower in your steamer or in a steamer basket and place in sauce pan. Bring the water mixture to a boil over medium heat. Cover and steam for 15 minutes or until tender. Remove from pot and place in a large bowl, Keep warm. Save ½ to ¾ cup of your hot liquid. Heat your coconut oil in a smal...

It's easy to forget to set aside time to take care of ourselves when life gets busy. Adding these 5 things into your routine can help boost your energy, lower stress levels, and make you feel healthier overall. 1.) Move You don't have to do a full hour of intense working out every day. Go for a quick walk in the morning, at lunch, and in the evening. Take the stairs instead of the elevator. Make time for stretch breaks. Every little thing adds up and it feels good to move throughout the day! 2.) Hydrate Dehydration can drain your energy and make you feel sluggish by mid morning. Make sure to reach for your water bottle frequently throughout the day. It will do wonders for your health! 3.) Nourish Fuel your body with nutritious whole foods instead of processed sugary foods. This will keep you feeling great all day long and boost your immune system in the long run. 4.) Strategize/Plan Ahead Meal plan one day a week and prep food ahead of time to make it easier to cook...

Sweet Potato Muffins Ingredients: 1/2 cup raisins 1/3 cup apple cider or juice 1 medium sweet potato peeled 1 medium tart apple peeled 2 cups whole wheat flour 1/2 cup packed brown sugar 1/4 cup honey or maple syrup or sweetener of choice 2 tsp baking soda 2 tsp ground cinnamon 1 tsp ground ginger 1/4 tsp salt 3 large eggs, beaten 3/4 cup coconut oil 1 tsp vanilla extract 1/2 cup chopped walnuts 1/2 cup unsweetened shredded coconut  1/4 cup rolled oats Directions: Preheat oven to 375 degrees.  Warm up juice or cider and add raisins on stove or in the microwave. Once the cider is warm, plump the raisins by adding them to the cider and setting aside.  Grate the sweet potato and apple and set aside.  Whisk flour, sugar, baking soda, cinnamon, ginger, and salt in a large bowl. Add eggs, coconut oil, vanilla, raisins, and juice. Fold in the sweet potato, apple, walnuts, and coconut.  Spoon batter into lined muffin pans. Sprinkl...

Take the Blue Zones Quiz and see how much you know!  (answers below) Question 1 Which of the following is true of Blue Zones around the world? a. They are hot-spots of longevity b. They contain high concentrations of 100-year-olds c. Their residents grow old with lower incidence of chronic disease d. All of the above e. None of the above Question 2 The Confucian adage, “Hara Hachi bu” reminds the Okinawans to: a. Eat something from the land and sea every day b. Stop eating when they are 80% full c. Tend the garden daily Question 3 Fill in the blank. Fava beans and ______ are some of the foods most highly associated with reaching age 100. Question 4 True or False? Papayas are a fruit rich in Vitamin C, E and K. Want more resources?  Take a free Blue Zones  happiness quiz Answers 1: d. All of the above 2: b. Stop eating when they are 80% full 3: chickpeas 4: True

Roasted acorn squash can do double duty when filled with a hearty mixture of brown rice, apples, and walnuts. It can stand in as a substantial side, or star at the center of the plate when adding your favorite protein (vegetarian or meat-based). The brown rice can be made up to 2 days ahead; keep it refrigerated in an airtight container. And you can assemble the filling up to 6 hours ahead; just keep it covered in the fridge till you’re ready to stuff. (Serves 2) Ingredients 1 medium acorn squash, halved with the seeds taken out 1 medium apple (McIntosh or Honey Crisp work well), chopped 1 cup brown rice 1/2 medium onion, diced  Olive Oil Maple Syrup  Walnuts (optional) sausage or meat-free/soy product, cooked and cut  (optional) shredded cheddar cheese Directions Preheat oven to 400 degrees. Line a baking sheet with foil and lightly brush acorn squash halves with olive oil.  Cook 1 cup of brown rice (combine with 2 cups of water, bring to...

Fall is the time of year to pick your own apples. Choosing your favorite to bring home is truly based upon how you want to enjoy them. Check out the many varieties below to get the most out of this year's apple season! MCINTOSH This is a crispy red apple with bright white flesh and a refreshing sweet flavor. It is the number I selling apple in the northeast. The apple is crispy and filled with juice making it the perfect snack for the fall. McIntosh apples originated from Saint Lawrence valley of Canada Introduced in 1820 Bright red skin with a bit of green and a bright white flesh Fruit size is small, medium, and large Great for fresh eating, and cooking It will store for a month or more when kept cool Harvest in mid to late season C ORTLAND One of the more successful McIntosh off springs. Cortland has all the usual characteristics, including sweetness and marvelous flavor. Nice colorful apple that is crispy and filled with juice making it perfect for snacks for the fall. Cort...

Vegetarian Stuffed Peppers with Cilantro Dressing   Serves 4 (serving size = 2 pepper halves) Stuffed Pepper Ingredients:  1 cup quinoa or rice 2 cups veggie broth 4 large red, yellow, or orange peppers, halved with seeds removed 1/2 cup salsa plus more for serving 1 Tablespoon nutritional yeast (optional) 2 tsp cumin powder 1 1/2 tsp chili powder 1 1/2 tsp garlic powder 1 (15oz) can of black beans, drained and rinsed 1 cup whole kernel corn, drained Toppings (optional): Avocado Red Onion, diced Salsa Cilantro, chopped Fresh lime juice Cilantro Dressing Ingredients: 1/2 small ripe avocado 1 cup chopped cilantro 3-4 small limes, juiced 1/3 cup olive oil 1/4 tsp sea salt 1/4 tsp cumin 1 Tablespoon sweetener of choice (such as cane sugar or honey) Water to thin Directions Add rice or quinoa to a saucepan and bring to boil. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and rice or quinoa is fluffy. Pre-hea...