LiveWell Vermont

Do you find that you easily get bored with drinking plain water? This can lead to reaching for sugary drinks when you start to feel thirsty. If you’re not really enjoying the taste of plain water, try reaching for some of these different options.    Great Flavored Water Combinations: 1.)                        Raspberry and Lemon 2.)                        Kiwi and Cucumber 3.)                        Watermelon and Mint 4.)                        Orange and Blueberry 5.)          ...

Are you looking to improve your strength this spring? Join the live well challenge today! Registration is open in the portal through April 16th, 2017!  Watch the challenge powtoons video to learn more! 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 want to sign up for a yoga class, but are unsure of what kind of yoga to try? There are so many different yoga classes out there that it can be confusing! Take a look at these common types of yoga to help you decide which one is best for you! Additionally, there are many more that aren't on this list - the best thing you can do is ask the yoga studio or teacher for more details!   1.) Ashtanga Yoga is a rigorous style of yoga that follows a specific sequence of poses. 2.) Bikram Yoga is held in heated rooms follows the same series of 26 poses. 3.) Hatha Yoga is a generic term and applied to classes that teach postures. Hatha yoga can be a great introduction if you're nervous about trying a class. 4.) Hot Yoga is very similar to Bikram Yoga in the sense that you will be practicing in a heated room however, Hot Yoga may deviate slightly from the Bikram sequence which is why they call themselves something different. 5.) Restorative Yoga is a great way to re...

Brussels sprouts are a nutrient-rich in season vegetable during the winter months. If you're looking for new ways to cook this winter superfood, try this warm brussels sprouts salad recipe! It makes a great and healthy side dish! Warm Brussels Sprouts Salad Serves 4-6 Ingredients: 1 1/2 pounds Brussels Sprouts 2 Tablespoons olive oil 1 Teaspoon Salt 1 medium sized apple sliced thinly 1/3 cup cranberries  Honey or Maple syrup to taste Directions: Preheat oven to 350 degrees. Slice Brussels Sprouts in half and toss in olive oil and salt. Bake in the oven for about 35-40 minutes. Mix with cranberries and apple slices. Drizzle honey or maple syrup on top to taste and stir all together. Enjoy!

Having a strong core isn't just for athletes, strong abdominal and back muscles are essential for completing every day tasks. Try adding these exercises into your strength training routine for a stronger core! 1.) Abdominal crunch: Lie on your back and place your feet on the wall so your knees and hips are bent at a 90 degree angle. Raise your head and shoulders off the floor (to reduce strain on your neck, cross your arms across your chest instead of behind your head). Return to start position and then repeat.   2.) Bridge. Lie on your back with your knees bent. Keep your back in a neutral position and your abdominal muscles tight. Raise your hips off the until they are aligned with your knees and shoulders. Hold for 3 deep breaths and then return to start. Repeat. 3.) Segmental Rotation. Lie on your back with your knees bent. Keep your back in a neutral position and your abdominal muscles tight. Keeping your shoulders on the floor, let your knees fall slightly to t...

Have you thought about adding yoga to your routine, but are unsure of how it may help your health? Check out these health benefits of adding yoga into your fitness routine.   1.) Emotional Health Boost. Yoga can help relieve stress and tension in addition to helping you practice mindfulness. By adding yoga to the beginning of your day, you can feel ready to tackle on any challenges. Adding yoga to the end of the day can help you relax and sleep better. 2.) Relieve Pain and Tension. Yoga helps you to stretch and relieve tension and sore muscles. By increasing your flexibility, yoga can also help with chronic pain. 3.) Sleep Better. Yoga can help you reduce stress and anxiety. Try a relaxing yoga class or poses before bed to calm your mind and body and get ready for sleep. 4.) Improves Your Flexibility and Strength. Strong muscles and flexibility can help with posture, muscle tightness and injuries, and help to build up strength to prevent falls and chronic pain. 5.) Dr...

Biometric Wellness Screenings include the following: Blood pressure Non-fasting blood sugar Total & HDL cholesterol Provision of referrals and educational resources How do you sign-up for your screening? Create a new user account/login on the  Live Well  Vermont wellness portal . Complete your online personal health assessment (PHA) found under the "Health" tab on your dashboard. Find the biometric screenings being offered in your area or at your worksite under the "Community" tab on your dashboard, click on "Event Registration" to see our current offerings! Add your appointment to your calendar by clicking on the calendar icon upon registration. Print your copy of the  2017 Screening Schedule ! Questions? 802-828-2804 Dhr.LiveWellVermont@vermont.gov

If you find yourself short on time or can't make it to the gym, try these fitness moves that you can do anywhere! 1.) Jump Squats Start with your feet shoulder width apart. Keeping the weight in your heels, bend down until your thighs are parallel to the ground and your knees are bent, remaining behind your toes. Engage your core and jump up. When you land, lower yourself back into squat position.   2.) Pushups and Triceps Dips For pushups: Place your hands about shoulder width apart. Keeping your back straight, lower your chest to the ground until arms are at 90 degrees and then push back up. For triceps dips : Find a sturdy surface such as a park bench, coffee table, or couch and place your hands shoulder width apart (facing away from the surface). Straighten your arms (still keeping a little bend to your elbows), slowly bend your elbows until they are at a 90 degree angle. Once you reach the bottom of the movement, push yourself back up so your elbows are straight a...

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...