LiveWell Vermont

This recipe is from Blue Zones INGREDIENTS: ½ cup spinach, bok choy, or a mixture  ½ cup shelled edamame (fresh or frozen and thawed)  ½ cup cooked brown rice, cooled  ¼ cup shredded carrot  ½ avocado, sliced  1 tablespoon dried nori flakes  1 tablespoon sesame seeds  Drizzle of umeboshi plum vinegar (red wine vinegar can be a nice substitute) PEANUT-GINGER MISO DRESSING, OPTIONAL INGREDIENTS:  ¼ cup peanut butter  1 tablespoon miso  1 teaspoon grated fresh ginger  1 clove garlic minced  1 teaspoon lemon juice or apple cider vinegar  ½ cup water DIRECTIONS: In a medium bowl, layer each ingredient, starting with greens. Add edamame and rice, shredded carrot and avocado, then finish with nori flakes, sesame seeds, a drizzle of vinegar, and a drizzle of dressing, if using. PEANUT-GINGER MISO DRESSING, OPTIONAL DIRECTIONS: Combine all ingredients in a high-speed blender, and blend until creamy. To make...

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 10: Standing Gate Openers What It Does:  Works the hip flexor of your lifted leg while your standing leg is challenged to maintain stability and balance How to Do It:  Stand with your feet hip-width apart, your toes pointing forward and your shoulders down. Engage your abdominals as you lift your right knee up to hip height, then across your body so it moves past your left knee. Cross your right leg back over and return to your starting position. Repeat 5 to 10 times before switching sides. Be careful not to… soften your abdominals. Keeping your core muscles engaged helps you stabilize your pelvis and remain balanced. Thank you for participating for the last 10 weeks. We hope you found a bodyweight exercise you enjoy.

Frozen Yogurt Bark Check out this easy and delicious recipe from the America Heart Association Nutrition Facts Calories 70.3 Per Serving Protein 4.2g Per Serving Fiber 0.8g Per Serving Ingredients   1 1/2 cups 2 percent low-fat plain Greek yogurt 2 Tbsp honey 2 Tbsp chopped, unsalted almonds 1/2 cup chopped mango 1/4 cup blackberries or raspberries, chopped if large 1/2 cup blueberries   Directions In a medium bowl, add yogurt and honey. Mix together to combine. Line a 9-inch by 13-inch baking dish with parchment paper. Use a spatula or knife to spread the yogurt as thin as possible over the entire bottom of the dish. Add the chopped nuts over the top of the yogurt. Use your fingers to slightly press them into the yogurt. Peel the mango, cutting the slices around the pit. Finely chop the mango, along with the berries, if they are larger than bite-sized and need chopping. Top the yogurt with the fruit—add as much fruit as wil...

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 9: Squat Jump What It Does:  Engages the muscles in your hips, legs and thighs How to Do It:  Stand with your feet hip-width apart, your arms by your sides and your shoulders down. Contract your abdominals to protect your spine. Bend your knees and lower your body down into a squat, keeping your hips back, until your heels lift off the floor. Hold for a moment and then, pushing through your lower body, explosively jump straight up, fully extending your knees and lifting your arms up by your ears. Land softly on the middles of your feet. Return to your starting position and repeat 5 to 10 times. Be careful not to… land too hard. Being mindful of how you come down prevents any pain in your feet, ankles and knees.

According to the Alzheimer’s Association, by 2050, the number of people age 65 and older with Alzheimer’s disease in the United States may nearly triple, from 5.1 million today to a projected 13.8 million. While there is no cure for dementia or Alzheimer’s, studies suggest strong social ties can help ward off the diseases’ advance. Social engagement is associated with reduced rates of disability and mortality, and may also reduce risk for depression. Gill Livingston, a psychiatrist at University College London and her colleagues reported that, compared to those who were married, individuals that had always been single had a 42% greater risk of developing dementia. Remaining socially active may support brain health and possibly delay the onset of dementia. There are many ways to stay socially active in your community, and these activities will provide the greatest connection to others. Alzheimer Association suggests participating in clubs, volunteering and supp...

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 8: Wall Squat What It Does:  Strengthens your glutes, quads, and lower back How to Do It:  Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need a distraction? Add some bicep curls. Return to your starting position and repeat 2-3 times. Be careful not to… let your knees extend past your toe

Well...kinda... These beautiful babies are Purple Sweet Potatoes! Also known as Hawaiian Sweet Potato and Uala, the Okinawan Sweet Potato is tubular in shape. It has a buff colored skin with earthy spots and its flesh is violet-purple. The Okinawan purple sweet potato has a delicate, slightly sweet taste and a creamy texture and can be used like other sweet potatoes.  But how do I eat it?? Try them baked, boiled, fried, roasted or grilled.  What do they do for me??  They are a good source of fiber and provide potassium. Like most sweet potatoes, they have a low glycemic index, essential for weight watchers and diabetics. Some studies have discovered significant antibacterial and antifungal properties as well! How do I pick the perfect ones? Look for potatoes that are firm and small to medium in size, avoiding any that have wrinkled skins, soft or brown spots or sprouts.

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 7: Slide Plank What It Does:  Strengthens your external obliques (the muscles on the side of your waistline) How to Do It:  Lie on your right side with both legs straight and feet stacked one on top of the other. Bend your right elbow and prop yourself up, keeping that elbow directly under your shoulder and your forearm on the floor. With your head and spine aligned, engage your abdominals as you lift your hips and knees off the floor. Your left arm can remain by your side or held straight up toward the ceiling. Hold for 20 seconds (or a comfortable amount of time for you) and return to your starting position. Rest for 30 seconds and repeat two more times before switching sides. Be careful not to… soften your abdominals. Keeping them contracted and engaged will help you lift your hips and remain sturdy and balance...

It is no secret that fruits and veggies provide health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Health benefits: Reduce risk for heart disease, including heart attack and stroke, obesity and type 2 diabetes May protect against certain types of cancers May lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss Fruits and vegetables  can be lower in calories, so consuming them may be useful in helping to lower calorie intake One of the most common barriers for not eating more fruits and vegetables is cost. A quick way to combat that is to shop for what is in season. This website will show you what is in season in Vermont! Shopping local at Farmers Markets is a nice way to support your community and get your produce. Find a market (indoor or outdoor) near you!

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 6: Push Up What It Does:  Strengthens the chest, shoulders, triceps and core How to Do It:  Place your hands and knees on a mat or rug with your hands slightly wider than your shoulders and in line with your chest. Extend one leg behind you, then the other, keeping your back straight and your abdominals engaged. Slowly lower down so your elbows are at a 90-degree angle. Push back up and repeat 10 times. Be careful not to… lift or sag your hips. Keep your spine in line throughout the movement to prevent lower back pain. If full push-up too challenging, try doing them from your knees.

William Harry McRaven is a retired United States Navy Admiral. In 2014 at the University of Texas at Austin Commencement Ceremony he gave a speech that left the audience moved. Check out this address to the graduating class that covers the importance of determination, commitment and overcoming obstacles.

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 5: Reverse Lunge What It Does:  Targets and strengthens your abdominals and back muscles How to Do It:  Lie face-down on an exercise mat or rug with your forearms and palms pressed to the floor and your toes tucked under. Place your elbows under your shoulders, keeping your head in line with your spine. Engage your core and thigh muscles as you press your body up off the floor, keeping your buttocks down, not protruding upward. Hold for 20 seconds (or a time that feels comfortable to you) and return to your starting position. Repeat 2 to 3 times. Be careful not to… sag your lower back when pressing up off the floor. For optimal results, and to avoid any pain, use your abdominal muscles to keep your body in line throughout the exercise .

Metabolism...what a nice word! But...what is it? According to WebMD, metabolism refers to the process of converting food into the energy that allows your body to function. People who have a fast metabolism use up calories more quickly than those with slower metabolisms. Research shows that as you age your metabolism slows. In a review of data on energy expenditure, researchers found simply getting older is associated with progressive declines in basal metabolic rate. Did you know there are some things you could be doing to increase this slowing process? Here are 8 bad habits that could be slowing your metabolism: Skipping breakfast Eating the wrong breakfast Sitting too much Neglecting strength training Not getting enough protein Not getting enough sleep Not drinking enough water Stressing out Avoiding these habits can be helpful in maintaining your metabolism or at the least slowing down the slowing process. For more on these 8 tips, check out this blo...

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 4: Reverse Lunge What It Does:  Targets and strengthens your glutes, quadriceps, hamstrings and inner thighs How to Do It:  Stand with your feet together, toes pointed forward, your arms at your sides and your shoulders down. Lift your left leg and step back about two feet, planting the ball of your foot on the floor. Slowly lower yourself until your left knee lightly taps the floor while your right thigh is parallel to the floor. Push back up to your starting position and repeat 10 to 12 times. Switch legs. Be careful not to… put your weight in the ball of your front foot. Drive through your front heel instead while the heel of your back foot should remain lifted off the ground.

Passion is defined as "a strong liking or desire for or devotion to some activity, object, or concept." Finding your passion in life is not always an easy question to answer. Gretchen Rubin, writer of The Happiness Project , states, "A passion gives you a reason to keep learning and to work toward mastery. It can often give you a reason to travel, and therefore to have the new experiences so key to happiness. It gives you something in common with other people, and so fosters social bonds. It gives you purpose. It often has a satisfying physical aspect—rock-climbing, fly-fishing, knitting. It gives meaningful structure to your time. It makes the world a richer place. When you’re in pain, it can be a refuge, a distraction, a solace...Passion doesn’t just bring happiness to the person who enjoys that passion – it also brings a vicarious pleasure to onlookers." What is your passion? Have you found it yet?  Check out this fun video by SoulPancake to see what some p...

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 3: Bird Dog What It Does:  Works your abdominals, back, glutes and hip muscles How to Do It:  Get on your hands and knees; keep your hands directly under your shoulders and your palms flat. Position your knees under your hips, keeping your back straight. Simultaneously lift and lengthen your left leg behind you until it’s parallel to the floor, and extend your right arm straight in front of you until it’s also parallel to the floor. Hold for moment and return to your starting position. Repeat two more times and switch sides. When you’re ready, try alternating sides after each rep. Be careful not to… flop from side to side. Maintaining control and balance as you switch sides keeps your muscles constantly engaged.

 While there is no one recipe for happiness, these 12 suggestions from Management 3.0 have shown to improve one's mood. Try 1 or try 12! Is there something on this list you currently do to support your own happiness or self-care? Let us know about it!

You do not need a fancy gym to find some extra room for fitness. Try these at home, work, with friends, alone, ANY way you choose! Here is.... Number 2: Bicycle Crunches What It Does:  Engages and tones all sides of your abdominals How to Do It:  Lie on your back with your knees bent and your feet flat on the floor, at least a foot away from your buttocks.   Place your hands behind your head with your elbows out to the side and your neck straight. Raise both knees to a 90-degree angle until your thighs are parallel to the floor. With your head lifted off the floor, bring your right knee and your left armpit toward each other, extending your left leg straight at the same time. Hold for a moment and switch so that you’re now bringing your left knee and your right armpit toward each other, extending your right leg straight. Continue switching back and forth until you’ve completed 10 to 15 reps on each side. Be careful not to… bring your elbow to your knee. Aim...

This recipe is courtesy of Mind Over Munch Ingredients: 1 spaghetti squash  ⅓ cup Greek yogurt, or nondairy yogurt of choice 1 Tbsp of Extra Virgin Olive Oil  3 Tbsp Buffalo sauce of your choice  ¼ tsp garlic powder  salt and pepper, to taste  1½ cups chicken, shredded  2 Tbsp crumbled blue cheese  2 Tbsp green onion, chopped  ¼ cup shredded cheese for topping  Optional: light ranch/blue cheese dressing for topping   Instructions: Preheat oven to 400°F Poke holes in squash with a fork and microwave 5 minutes to soften up the squash. Score all the way around the squash lengthwise with a knife, marking the line of the cut. Cut squash in half lengthwise, scrape out seeds Brush with olive oil, season with salt & pepper Place cut-side down on a baking sheet lined with parchment and bake for about 40 minutes, until tender enough to scrape strands. Should be easily pierced with a fork. (Not TOO cooked through ...

Yes, you read that right! The Live Well Vermont team is coming your way to offer biometric screenings again. Below are the 2019 schedules. Register in the  Wellness Portal  today! 2019 Overall Biometric Schedule Northern Region Schedule Central Region Schedule Southern Region Schedule