LiveWell Vermont

During our Reshape Your Plate challenge, one of our participants shared a great recipe for gluten free banana bread from Live Simply ! We thought it sounded so good we had to share it with all of you! If you're looking for a healthy treat, try this recipe. Thanks Kinsley for sharing this with us during the Reshape Your Plate Challenge!   Almond Flour Banana Bread Shared from Live Simply Ingredients: 2.5 cups blanched almond flour 1.5 teaspoons ground cinnamon 1/4 teaspoon ground nutmeg 1/2 teaspoon salt 1 teaspoon baking soda 3 eggs 1/2 cup honey 1/4 cup plain whole milk yogurt 3 ripe bananas, mashed 1 teaspoon pure vanilla extract 1/4 cup walnuts, chopped Directions:  Preheat oven to 350 degrees Grease a large bread pan with butter or coconut oil In a large bowl, mix together the dry ingredients: almond flour, cinnamon, nutmeg, salt, and baking soda In a medium size bowl, whisk together the eggs. Add in the honey, yogurt, mashed banana, and vanil...

Incredible, perfectly spiced healthy chili made with lean ground turkey, kidney beans and corn. This version is simply the BEST! Ingredients 2 teaspoons olive oil 1 yellow onion, chopped 3 garlic cloves, minced 1 medium red bell pepper, chopped 1 pound extra lean ground turkey or chicken breast (at least 90%) - (Vegetarian? Try lentils, peas or textured vegetable protein) 4 tablespoons chili powder 2 teaspoons ground cumin 1 teaspoon dried oregano 1/4 teaspoon cayenne pepper 1/2 teaspoon salt, plus more to taste 1 (28-ounce) can no-salt added diced tomatoes 1 cup shredded sweet potato 1 1/4 cups low-sodium chicken broth - (Vegetarian? Use vegetable broth) 2 (15 oz) cans low-sodium dark red kidney beans, rinsed and drained (or 1 can black beans and 1 can kidney beans - your choice!) 1 (15 oz) can no-salt added sweet corn, rinsed and drained (or 1 package unsweetened frozen corn) Instructions Place oil in a large pot and place over medium high heat. Add in onion,...

Did you make a new years resolution to have a healthier year? Try making small healthy changes in your life that help you take steps toward your goals. Changing everything at once can cause setbacks when it seems too overwhelming. Try adding some or all of these healthy lifestyle changes to reach your health goals for the year! 1.) Shop Smarter When you're at the grocery store, go with a list and stick to the perimeters. You may also try to divide your cart in half. Put all your fruits and vegetables in one half and everything else in the other half. That visual may help you realize what you're putting in your cart! 2.) Meditate in the Morning Even just 5 minutes in the morning can be beneficial in helping you start your day off relaxed and mindful. 3.) Pick Up a New Pillow One of the biggest reasons people don't get sleep at night is because they're not comfortable. Pillows lose their support after a year and making a mini investment in replacing t...

Greek yogurt is a thicker, creamier version of regular yogurt. It has become an increasingly popular food, especially among the health conscious, and is often promoted as a healthier choice than regular yogurt. Click here to read an article that explores the health benefits of Greek yogurt and checks out how it compares to regular varieties! Get the complete Healthy Yogurt Guide here.

We have all had those days where we don't feel like working out. Maybe you're tired from a long day of work or your to-do list is a mile long. Or, maybe it's cold outside. There's always a way to find an excuse not to work out. However, more often than not even a quick workout will make you feel better, more energetic, and motivated!   1.) Tell yourself to go for just 15 minutes or just run 1 mile and if you're still not feeling like working out you can stop. More often than not you'll keep going! 2.) Think about how great you feel after a workout. Sometimes this is enough to get you going! 3.) Call a friend/workout buddy. Making the commitment to meet someone somewhere is motivation to get out the door. 4.) Remind yourself of your fitness goals. Whether it's weight loss, health, strength, etc - remind yourself what you're working towards! 5.) Make a great playlist full of upbeat music.

Aromatherapy scents are great for stress relief and relaxation. If you're looking to save some money, try making these aromatherapy candles at home! Ingredients/Supplies Needed: Beeswax or Soy Wax Essential oils and/or Fragrance (Lavender is a great scent for stress relief and sleep!) Double Boiler or Metal Bowl that you don't mind using for candle wax Wicks and Metal Wick Ends Mason jars or Heat proof jars/glasses Optional : Dye if you prefer your candles to have some color to them! Directions: Melt the wax using your double boiler or boil water and place your metal bowl on top to melt the wax.  Adhere wick to the container while the wax is melting. You can do this by placing a little melted wax on the bottom of the wick end and placing it in the jar.  Add essential oils and fragrance to the melting wax and stir. If you are using dye - this is a great time to add that. Cool for a couple minutes and then pour into containers. Let cool, then top o...

When following a healthy meal plan often one of the hardest things to tackle is lowering the amount of sodium in your diet. This means consuming less salt. This is a challenge since salt can add a lot of flavor to your dishes, but there are many other ways to create flavorful dishes with little or no salt. One way to do this is to create your very own spice blends! To start, take a look in your pantry or spice cabinet and see what you have. Some chefs recommend keeping the following spices as staples in your kitchen: garlic powder, onion powder, basil, oregano, rosemary, thyme, bay leaves, dill weed, paprika, cayenne, allspice, thyme, chili powder, dill weed, curry, cumin, crushed red pepper, and cinnamon. Many of these spices can be used on their own to add flavor, but when used in combination, you create whole new flavors. Try out some of these combinations. Italian Blend Basil Oregano Thyme Rosemary Dry Rub Onion powder Garlic powder Black pepper Paprika Chili powder ...

Are you participating in our first Live Balanced challenge of the year? You can still sign up through February 5th! The Reshape Your Plate Challenge focuses on creating a healthy kitchen and getting your nutrition back on track. If you and some of your coworkers have signed up, take a look at some of these ways you c an support and encourage each other throughout the challenge! 1.) Have a fruit and veggie staff potluck at your location during lunch. Have everyone bring one veggie or fruit dish to share! 2.) Write"Caught Ya Being Healthy" messages. Every week, put an encouraging/motivational post it note message on the desk of coworkers that you caught being healthy throughout the week. 3.) Share the motivation! Print out tips, motivational messages, and/or healthy recipes and hang around the office. 4.) Replace the candy dish. Instead of a candy dish, have a fruit dish. 5.) Sharing is caring. Share ideas and tips with each other on how you're making h...

Attention State of Vermont Employees!  Win a Fitbit for your participation in the Live Well "Blog Challenge"....act by Friday, February 17th to qualify! Follow the Live Well Vermont Blog and you will automatically be entered. Click on "Follow" on the right-hand side of the blog page as pictured below: You will earn and additional entry when you sign up for email alerts (you'll receive an email any time there's a new post). Simply enter you email address to your right and click "Submit"! ***Must be a state of Vermont employee to be eligible***  

Make a batch of these muffins to have around for a healthy snack or breakfast on the go! Double the recipe if you want to freeze some for later! Healthier Banana Muffins Ingredients: 2 cups whole wheat flour 1/2 cup rolled oats 1/4 cup coconut oil 1/4 cup applesauce 1/4 cup butter, softened to room temperature 1/4 cup honey 1/4 cup brown sugar 3-4 ripened bananas, mashed 2 eggs, beaten 1 teaspoon baking soda 1/4 teaspoon salt Optional: Walnuts Directions: Preheat oven to 350 In a large bowl, mix coconut oil, applesauce, butter, honey, brown sugar, eggs, and bananas. In a different bowl mix whole wheat flour, oats, baking soda, and salt. Mix the dry ingredients slowly into the wet ingredients. Stir or use an electric mixer until smooth. Stir in walnuts if desired. Scoop mixture into lined muffin tins. Bake 20-30 minutes (depending on the size of muffin tins you use) and until a toothpick comes out clean. Let cool slightly and enjoy.

Be proactive this cold and flu season to make your whole life healthier! While getting a flu shot is the most effective way to prevent the flu, there are other strategies you can employ to keep yourself well.   Wash your Hands: Most cold and flu viruses are spread by direct contact. Germs can live on surfaces for hours so if someone with the flu coughs and then touches a doorknob, keyboard, or phone, these germs can be picked up by the next person that touches these objects. Washing your hands helps prevent the spread of these germs. If you can't get to a sink. Try an alcohol based hand sanitizer. Keep up an Aerobic Exercise Routine: Exercise helps increase your body's natural virus-killing cells. By keeping up a regular fitness routine, you're boosting your immune system! Eat Healthy Foods: Eating plenty of fruits, vegetables, lean proteins, and whole grains will provide you plenty of vitamins and nutrients. This will help boost your immune system and your abil...

 Quinoa lasagna makes for a warm hearty winter meal with a healthy twist! Quinoa Lasagna Serves 8 Ingredients: 2 cups water 1 cup quinoa 2 tablespoons canola or olive oil 1 cup chopped onions 1 cup sliced mushrooms 2 cloves garlic, minced 2 cups tomato sauce or prepared pasta sauce 2 cups no salt added low-fat cottage cheese 1 large egg beaten 1/4 cup grated Parmesan cheese 2 tablespoons fresh basil, minced or 1/2 teaspoon dried 1 tablespoon dried oregano 2 cups sliced zucchini  2 cups fresh spinach 1 1/2 cups shredded part-skim mozzarella cheese Directions: Coat a 9x13 dish with cooking spray. Combine water and quinoa in a saucepan. Bring to boil. Reduce to simmer, cover, and cook for 15 minutes. Fluff with a fork and spread evenly in the dish. Preheat oven to 350 Wipe out the saucepan, add oil, and heat over medium heat . Add onion, cook stirring frequently until they start to brown. Add mushrooms - cook, stirring until softened and very li...

Looking to clean up your kitchen and create healthy eating habits? The Reshape Your Plate Challenge can help you jump start your nutrition goals! Registration for the challenge is now open and will remain open through the first week of the challenge. Registration closes on Sunday, February 5th!  Check out our challenge video for more information! Please remember to earn incentive points for the Reach Your Peak tier of the incentive program, you must complete one of two options:

Do you find your work weeks rushed and have limited time to put together healthy meals? Try some of these meal prep tips over the weekend to help you start your week off on the right foot! 1.) Have a game plan Have an idea of 3-4 dinner recipes you'd like to make. Brainstorm lunches (can be made from leftovers), snacks, and even breakfasts to make your mornings stress free. 2.) Make a grocery list and stick to it Make a list based off of the recipes you want to make. When you go to the grocery store, make sure you stick to the list! 3.) Find your go-to recipe s Start gathering your go-to recipes - ones that taste great and are easy to throw together. Keep them in an online document or print them out and create a recipe book! 4.) Double or triple the recipe While you're prepping your food, you can easily double or even triple the recipe to use for leftovers and also freeze. This will make for quick meals on those days you're busy! 5.) Prep your recipes ...

Looking for a new healthy recipe? Try these sweet potato and black bean veggie burgers! Ingredients: 1 1/2 lb sweet potatoes 1/3 cup quinoa 1 cup old fashioned oats 1 can (15oz) black beans (drained and rinsed) 1/2 small red onion, diced 1/2 cup lightly packed fresh cilantro, chopped 2 tsp cumin powder 1 tsp chili powder 1 tsp chipotle powder or smoked paprika 1/2 tsp cayenne powder (optional) 1/2 tsp salt oil, for cooking whole wheat hamburger buns (optional) burger fixings (avocado, guacamole, lettuce, cheese, pickles, etc) Directions: Preheat over to 400 degrees F. Slice sweet potatoes lengthwise and place side down on baking sheet. Bake 30-40 minutes and remove from oven. Once cool, remove the skin and chop up the potato. Set aside.  While the sweet potato is cooking, cook the quinoa.  Grind oats with food processor or blender. They should still be flakes and not powder.  Mix the sweet potatoes, quinoa, black beans, onion, cilantro, cumin, ...

Our 2017 incentive program " Live Balanced" is now up on the portal! Earn points as you complete each tier. For more information check our our incentive program page on the blog or the wellness website !

Did you know that 70% of Olive oil available in stores in the US has actually been cut with cheaper, nastier oils – meaning its fake! Olive oil is supposed to be a healthy, sustainable option, right? Well, not when it's mixed with other oils that don't have the same health benefits. Seven of the biggest olive oil manufacturers in the US have been cutting their products with cheaper, inferior oils (such as sunflower oil or canola oil) in order to minimize the cost of production. This comes at a huge cost to everyone else who invests in this healthy alternative. How did the olive oil investigations begin?  In 2008, over 400 Italian police officers participated in a major crackdown called “Operation Golden Oil.” This resulted in the seizure of 85 oil farms who were adding certain percentages of chlorophyll to sunflower and canola oil and selling it on as extra virgin olive oil. The oil was mixed, perfumed, colored and then flavored before being sold to the producer as “extra ...

Some days you may wake up feeling unlike your usual self. Whether you feel stressed, anxious, sad, or just a little "off," here are some tips to help you feel good again! 1.) Work Out:  Go for a run, lift some weights or do some yoga. Exercise has been shown as one way to release endorphins, a chemical in the body that reduces pain and stress and can increase your sense of happiness. 2.) Connect with People You Love : Sometimes when you're not feeling right, human connection can spark happiness. Feeling sad? Play with your kids, get a hug from your significant other or go grab coffee with a friend. 3.) Go for a Walk: If you're not looking for a difficult workout, sometimes just a walk around the office or neighborhood can help. 4.) Drink More Water: Dehydration can lead to crankiness and even trigger anxiety. Make sure to stay hydrated throughout the day. Keep a water bottle with you. 5.) Gratitude Journal : Sometimes all it takes is writing down the t...

Zucchini Fritters with Garlic Herb Yogurt Sauce Perfectly golden brown, crispy, and light zucchini fritters Submitted by: Kinsley Sicard Yields: 10-12 Fritters/Prep Time: 1 hour total/ Time: 1 hour, 30 minutes Garlic Herb Sauce Ingredients: 1/2 cup plain greek or regular yogurt 2 teaspoon chopped parsley 1 tablespoon chopped fresh mint 2 tablespoons fresh lemon juice 1 tablespoon olive oil 1 teaspoon honey 1 heaping teaspoon minced garlic Salt and fresh ground pepper to taste Fritters Ingredients:  2 cups shredded zucchini (2 small or 1 large zucchini) 1 cup shredded sweet potato (1 small, peeled) 1/3 cup finely chopped onion 1.5 teaspoons salt 2 large Eggland's Best eggs 1 heaping teaspoon minced garlic 2 tablespoons chopped parsley 2 Tablespoons chopped fresh mint 1/2 teaspoon freshly ground black pepper 1/3 cup cornmeal 1 Tablespoon corn starch 1/3 cup olive oil Directions: To make the yogurt sauce: Whisk all the yogurt sauce in...

Fresh Picked Apple and Raspberry Crisp Submitted by : Alissa Robertson Note: This dessert has a nice flavor because of the raspberries added to the mixture. Serve warm with a scoop of vanilla greek yogurt for a healthier twist to a classic crisp. You can choose your favorite apple, but McIntosh are great! Ingredients: 12 apples, peeled, pitted, and sliced into 1 inch wedges (about 2 pounds) 1 pint fresh raspberries 1/2 cup granular sugar 1 teaspoon pure vanilla extract 1 tablespoon fresh lemon juice  Topping Ingredients: 3/4 cup all-purpose flour 1/3 cup packed brown sugar 1 cup finely chopped pecans 1 teaspoon pure vanilla extract 4 tablespoons of coconut oil, cut up into small pieces (hard at room temperature) Directions:  Lightly grease a 9 by 13 baking dish with coconut oil and put aside. Preheat your oven to 400 degrees.  Mix your apples, sugar, lemon juice, and vanilla extract together in a medium mixing bowl. Now pour your apple...