LiveWell Vermont

Learn more about the benefits of eliminating smoking from your daily routine to celebrate World No-Tobacco Day! There are immediate and long-term health benefits of quitting for all smokers. Beneficial health changes that take place: Within 20 minutes, your heart rate and blood pressure drop. 12 hours, the carbon monoxide level in your blood drops to normal. 2-12 weeks, your circulation improves and your lung function increases. 1-9 months, coughing and shortness of breath decrease. 1 year, your risk of coronary heart disease is about half that of a smoker's. 5 years, your stroke risk is reduced to that of a nonsmoker 5 to 15 years after quitting. 10 years, your risk of lung cancer falls to about half that of a smoker and your risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decreases. 15 years, the risk of coronary heart disease is that of a nonsmoker's. People of all ages who have already developed smoking-related health p...

This Memorial Day, bring nutrition to the grill!  Grilling doesn't have to be all burgers, hot dogs and potato salad. Follow these steps to reduce calories, fat and boost nutrients! 1. Start with the perfect protein. Fish, skinless chicken breast and lean ground poultry are all healthier choices. The good fats in fish like salmon and trout actually have health benefits. Wrap marinated fish fillets in foil, construct colorful chicken kebabs or make savory turkey burgers by mixing onions and peppers into the patties. If you do choose meat or pork, avoid "prime" and gravitate towards the loin, round, choice or select grades of meat. 2. Right size your portions. A healthy portion of meat is about 3 ounces, or the size of a deck of cards. If that sounds small, just remember all the delicious grilled veggies and side dishes that will be keeping it company on your plate! 3. Add color – eat the rainbow! Just about all your favorite colorful fruits and...

Hikes Under 5 Miles Everyone In Vermont Should Take! Now that we are FINALLY starting to see some warmer weather, we thought we would share some of our favorite hiking spots! Vermont has hiking trails for everyone from beginners to experienced trekkers (the views we take in along the way are worth every sore muscle we feel after). No matter where you are in the Green Mountain State, you are never too far from a great hike! 1. Moss Glen Falls, Stowe  ( Photo by: Flickr/Scott McCracken ) This easy hike is less than a mile, and the waterfall is amazing! 2. Owl's Head, Peacham  ( Photo by: Flickr/Scott McCracken ) This easy to moderate hike has open fern meadows, rocky outcrops and lots of views. 3.8 miles should take roughly 2 hours. 3. Elmore Mountain, Elmore   ( Photo by: Flickr/Charles Wohlers ) This 4.4-mile hike has multiple rock outcrops, a fire tower, amazing views and the famous balancing rock. 4. Mount Pisgah, Westmor...

Portions these days are out of control!   We live in a "super-sized" society that, unfortunately, is contributing to growing obesity rates and an increased number of people with heart disease.   Over the last 20 years, there has been a dramatic shift in our portion sizes.  Everything is larger! Burgers, pizzas and salads are bigger, even plates and bowls are growing! Take a look at a standard breakfast from 20 years ago.... If you were to pick up a bagel on your way to work everyday that would equate to an extra 1050 calories just from bagels! And if you add a coffee... Calories then: 185 calories for coffee and a bagel Calories now: 700 calories for coffee and a bagel That is a difference of over 500 calories!! Part of the problem is that we are being served larger PORTIONS but our SERVING sizes are not getting any larger. A portion is:   the amount of food or drink you consume in one sitting (ie a slice of bread, a bag of chips, a...

Boy howdy, how I love AVOCADO! If it was up to me, guacamole would be a food group.  Avocados are a naturally nutrient-dense food and contain almost 20 vitamins and minerals and are the only fruit that provides a substantial amount of healthy monosaturated fatty acids.  Eating a diet that contains plenty of fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of disease and mortality while promoting a healthy complexion and hair, increased energy and overall lower weight. According to the USDA National Nutrient Database , one serving (one-fifth of an avocado, approximately 40 grams) contains: 64 calories almost 6 grams of fat 3.4 grams of carbohydrate less than a gram of sugar almost 3 grams of fiber Although most of the calories in an avoca...

Experts used to claim that stretching before a workout can help decrease the risk of injuries; however, more recent research shows that stretching alone can be ineffective for warming up your body. Some research is even proving that pre-workout stretching can be detrimental to athletic performance! So we should just jump right into the workout, right? Wrong. A warm-up should be designed to move your body in motions similar to the actions you’ll perform during your workout. If you’re going to do an upper body workout, your warm-up should focus on your upper body muscles. A proper warm-up should increase blood flow (get your heart pumping!) as a way to ease into physical activity. There are different types of stretches that are designed for different parts of your day. Dynamic Stretching is excellent before sports or other exercise. These are movement stretches that take your muscles through their full range of motion. Examples include butt kicks, ladder drills and arm c...

Sure, you can take Mom out for brunch, buy her flowers and chocolate, or send her on a spa day, but why not tell your mom how much you really love her? Help her to be as healthy as possible, so she can live a long, active fulfilling life! 1. Gym Membership The ultimate gift for mom. If you live in an urban area, you’ll be able to find a gym to suit any personality- whether your mom is shy and nervous about going to a gym for the first time or would prefer women-only gym. If you live in a smaller area, you may not have as many options, but gyms in smaller centers try to do their best to accommodate everyone and make sure each of their members has a positive experience. Most gyms will allow a free or discounted one-day pass. Explore the options and find the perfect gym for your perfect mom! 2. Personal Trainer Whether or not your mom goes to a gym, some personal training sessions are a great gift. If she’s new to exercise, a trainer can help her learn how to exerc...

Farmer’s Market: Think of a farmers’ market as a large gourmet food store where "buy local" is the motto, a place where a consumer can buy directly from the farmer! Each market has its own unique feel and many of them offer entertainment for children. With Vermont’s abundance of small farmers and artisanal food producers, local farmers markets provide a way to enjoy the outdoors and find fresh produce, baked goods, arts, and crafts of the highest quality - while connecting directly with the farmers and producers. Visit the Northeast Farmers Market Association of VT to find a market near you! Farm Stands: Farm stands allow consumers to buy fresh fruits, vegetables, meats, and other products directly from farmers who dedicate their lives to the growing season. Many of these farms offer an organic line of products as well. Imagine buying a pepper that was picked just hours before. Picture yourself picking up an ear of corn that was harvested only 200 feet away. In...

If you find that you can't shake the urge of having something sweet, these options might be perfect for your sugar craving without having a major impact on your calorie intake. Looking for a healthy ice cream alternative?   Try freezing ripe bananas, and puree them with any of your favorite flavors such as vanilla, cinnamon, or a couple tablespoons of dark chocolate chips.   Blend until creamy and enjoy a fibrous sweet treat! A new take on apple pie. Scoop out the core and stuff the insides with a mix of oatmeal, brown sugar, cinnamon, and nutmeg.   Wrap the apples in foil and bake at 375 degrees for 20 to 30 minutes. The baked apples soften into a spoonable treat while the brown sugar melts down into a caramel syrup! Make your own all fruit Popsicle !   Blend your favorite fruits (berries work great) with a splash of lime or orange juice and freeze them in a Popsicle mold or ice cube tray.   Add a bit of low fat plain yogurt to boost the...

April Archives- Each Thursday of April we will throwback to some of LiveWell's most popular posts from the past! This blog was originally posted in 2014. Could you benefit from slowing down and reducing your stress? Do you wish you had more time for relaxation and fun? If your answer is YES, read on... It's amazing to think about what many of us are willing to put up with day in and day out...very long work hours, sacrificing vacation time, missing out on their children's milestones, or maybe even suffering from a few stress-related illnesses.  This begs the question: for all that we are sacrificing, how many of us are truly happy? Could it be that the quest for happiness is not in how many hours we work in a week, but in how many we can thoroughly enjoy? With this in mind, we urge you to consider the following tips to help get you started in freeing up more time for relaxation and fun!  Decide what's most important to you.  Center your life around ...

Parsnips and carrots are season! With a 20 minute prep time, this recipe is a quick and delicious way to create the perfect side to complete your meal. Ingredients: 2 pounds parsnips, peeled 1 pound carrots, unpeeled 3 tablespoons good olive oil 1 tablespoon kosher salt 1 1/2 teaspoons freshly ground black pepper 2 tablespoons minced fresh dill or parsley Cooking Instructions: Preheat the oven to 425 degrees F. If the parsnips and carrots are very thick, cut them in half lengthwise. Slice each diagonally in 1-inch-thick slices. The vegetables will shrink while cooking, so don't make the pieces too small. Place the cut vegetables on a sheet pan. Add the olive oil, salt, and pepper and toss well. Roast for 20 to 40 minutes, depending on the size of the vegetables, tossing occasionally, until the parsnips and carrots are just tender. Sprinkle with dill and serve hot!

April Archives- Each Thursday of April we will throwback to some of LiveWell's most popular posts from the past! This blog was originally posted in 2013. Americans spend eight hours a day sitting (and another four hours watching TV and playing computer games) according to a Harris poll conducted by the America On the Move Foundation. Now consider your own day. How many hours per day do you spend sitting at a desk or the couch, either in your office or at home? Chances are it's a fairly substantial amount of time. Between work and the endless number of things people now use computers for, you may easily be spending more time at your desk than anywhere else, which is why learning how to sit at a desk and still be healthy is so important. What are the Downfalls of Sitting Too Much? In general, sitting for long periods of time - whether at a desk, in the car or elsewhere - is not a health-promoting thing to do. One negative aspect of sitting is that...

Being conscious of your salt intake is important to reduce the likelihood of high blood pressure and reduce the chances of developing heart disease. Decreasing your sodium intake can be difficult, especially if you habitually add table salt to your food. Give these sodium reduction tips a try! ·       Cut back on prepared foods- Most of our salt comes from processed, prepared foods such as crackers, cheese, canned foods, breakfast cereals, and restaurant foods. Even processed foods that don’t taste “salty,” like breakfast cereal, can have surprisingly high sodium levels so be cautious. ·       Eat smaller portions of salty food- Choosing foods with lower sodium doesn’t mean losing flavor. Human taste buds aren’t sensitive enough to notice a minor (30 percent) reduction in salt, and for many types of foods, salt reductions of up to 30 percent won’t taste noticeably different. ·       Discovered reduced...