LiveWell Vermont

Our first place 2017 Spring Recipe Contest winner was Robin Katrick who submitted the following recipe. Quinoa Cakes with Roasted Red Pepper Sauce and Avocado Salsa Ingredients: Roasted Red Pepper Sauce 2 red bell peppers 1 cup almond milk 1 tablespoon corn starch 4 shallots, chopped 4 cloves of garlic, minced salt and pepper to taste 2 tablespoons nutritional yeast Quinoa Cakes 1 cup quinoa, cooked 1/2 zucchini, shredded 1/2 carrot, shredded 3 eggs 2 cloves garlic, minced handful of parsley, chopped 1/2 cup Parmesan cheese 1/4-1/2 cup almond flour salt and pepper to taste Avocado Salsa 1 avocado, diced handful of cherry tomatoes, diced 1 lime, juiced handful of cilantro, chopped salt and pepper to taste Directions: Roasted Red Pepper Sauce Preheat oven to 500 degrees. Cook red peppers whole for 30 minutes. Remove from the oven and wrap in foil for 10 minutes to soften.  While the red Peppers are cooking, saute the shallots and gar...

Do you love hiking and want to make sure you're prepared on the trail? Make sure you have these essential items on your next hike.   1.) Appropriate footwear. For shorter hikes, trail shoes are great, but for longer hikes or if you're carrying a heavier backpack a more supportive hiking shoe/boot will be beneficial. 2.) Map/Compass. Having a map and compass with you in case you get lost and in case your GPS fails, is essential. 3.) Extra water and/or a way to purify water. When you become dehydrated, your body can't perform well. Be sure to pack plenty of water. 4.) Extra food. It's always a good idea to have extra food on hand in case you get lost, you want to spend a little more time by a stream you found, the terrain was more difficult than expected and you need to keep your energy up, etc. 5.) Rain gear and extra clothing. The weather can be unpredictable especially if you're changing altitudes throughout your hike. Dressing in layers can help, av...

Stress, work, and family responsibilities, and a similar routine day in and day out can lead to negative thinking and unhappiness. Finding ways to refocus on the positive can help you break this cycle. Keeping a gratitude journal is one of the best ways to retrain your thoughts to focus on the positives in your life. Here are some things to keep in mind when starting your own gratitude journal. 1.) Choose Your Journal What works best for you? Do you enjoy writing and find it helps you slow down and connect with what you’re feeling? Is typing your preferred method of getting thoughts down quickly? Decide what format fits your needs best. You may also want to decorate your journal in ways that remind you of your purpose or help you feel more positive.   For example: attach or paste photos that make you happy on the cover or random pages, draw pictures that depict positive feelings about the things you’re grateful for, write inspirational quotes in the margins, and not...

You’ve probably heard it before-having a strong core is beneficial to your health. Did you know that building a strong core goes beyond fitness benefits? It can help you with your routine tasks. Strengthening your core can help you with:   1.) Sitting at your computer. Sitting at your desk all day puts a lot of strain on your body. By strengthening your core, you can take some of the pressure off your lower back.  2.) Walking or running. Many competitive runners know that the key to a great finishing time is a strong core. Your core will help you take in oxygen with every breath and it will keep you balanced on uneven terrain. 3.) Your posture. When your core is strong, you will find it easier to sit and stand up straighter. Good posture takes pressure off your lower back. 4.) Balance and stability. Your core stabilizes your body making it easier for you to move in any direction. A strong core can reduce your risk of falls. 5.) Every day tasks. House...

To be happy is an innate human desire, slightly different but no less important than food, sleep and shelter. Happiness is what allows your mind and spirit to be nurtured and to grow. On your road to wellness, your first stop along the way should be to dump your desire for perfection at the curb. Letting go of the desire to be "perfect" will free you to feel the happiness you crave. Below are 11 tips to develop more reasonable and attainable expectations for all the important areas in life, from career to relationships and even your body: Finding Your Happiness 11) Be Forgiving. It's important to forgive your friends and loved ones, yes, but here we're referring to the forgiveness you need to give to yourself! You're human and you're entitled to make mistakes, so don't be so hard on yourself. 10) Be Realistic. It's great to set goals and standards for yourself, but make sure they're attainable. For instances, if your desire is to lose we...

April 10, 2017 - May 7, 2017 Today is the first of the Live Well Vermont Live Strong Fitness Challenge! Haven't signed up yet? No problem! Registration for the Live Strong  Challenge is open in the   wellness portal  through April 16th! Learn more here !

Exercising regularly is one of the best things you can do for your health. Soon after you start exercising, you’ll begin to see and feel the benefits that physical activity can have on your body and well-being. That being said, however, working exercise into your routine takes a lot of determination, and sticking to it in the long term requires discipline. If you’re considering starting to exercise but don’t know where to begin, this blog post is for you. Check out the recommendations below to start your routine and stick to it for your lifetime! Why Exercise? Regular exercise has been shown to significantly improve your health. Its greatest benefits include helping you achieve and maintain a healthy body weight, maintain muscle mass and reduce your risk of chronic disease. We know what you're thinking..."I know this, but it doesn't motivate me to 'want' to exercise!" Well, perhaps the following benefits will entice you to move your body - even if just...

Have you been considering signing up for a CSA? Many CSA's are still accepting sign-ups for their spring shares! CSA's are great for providing a weekly variety of fruits, vegetables, and even local products. The variety of produce in a CSA share can introduce you to new vegetables you wouldn't normally pick up at the grocery store as well as some of your favorites too! If your goal this year was to make new and healthy recipes, this can be a good way to achieve that goal! When you sign up for a CSA, you can expect a weekly or biweekly delivery to the location you signed up for. Many CSA's are an upfront cost (some will allow you to split the cost over several payments) - as you pay for several weeks of food in advance. While this can be expensive at first, the overall weekly cost are usually less than what you'd pay at a grocery store for the same products.   The State of Vermont offers a worksite CSA Program. Follow the link to check it out!

It's time for the corporate cup again! Registration is now open!   If you register by April 30th, the cost is $25 per person/$75 per team.  After April 30th , the cost is $50 per person/$150 per team.

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