LiveWell Vermont

By: Maebells Simple Living Ingredients (yields 2) 1 zucchini, ends removed and sliced salt and pepper to taste 1 tablespoon olive oil 1 tomato, sliced or handful of cherry tomatoes 1/8 cup sliced red onion 1 cup kale, tough stems removed 2 slices white cheddar or chipotle gouda cheese 2 large tortillas 4 tablespoons hummus Instructions Heat a skillet or grill to medium heat. Remove the ends from the zucchini and slice length wise into strips. Toss sliced zucchini in olive oil and sprinkle with salt and pepper. Place sliced zucchini directly on grill and let cook for 3 minutes, turn and cook for 2 more minutes. Set zucchini aside. Place the tortillas on grill for approximately one minute, or just until grill marks are visible and tortillas are pliable. Remove tortillas from grill and assemble wraps, 2 tablespoons of hummus, one slice of cheese, zucchini slices, 1/2 cup kale, onion and tomato slices. Wrap tightly and enjoy immediately.

Electrolytes are minerals in your blood and other body fluids that carry an electric charge.   Electrolytes affect the amount of water in your body, the acidity of your blood (pH), your muscle function, and other important processes. Electrolytes are lost when you sweat, and must be replenished by drinking fluids or consuming foods that contain electrolytes. Electrolytes include: Calcium Chloride Magnesium Phosphorous Potassium Sodium Peaches contain high amounts of potassium, an electrolyte that can reduce kidney-related diseases and lessen the risk of ulcers. Peaches also provide some magnesium, phosphorus, zinc, copper, manganese, iron, and calcium. These additional minerals protect and support your red blood cells, nervous system, and bones. Other fruits and vegetables that contain electrolytes: celery, watermelon, beets, bananas, cucumbers and cherries.

By: How Sweet Eats Ingredients 4   slices   butter lettuce 4   campari tomatos   halved 1/2   pint   cherry tomatoes   halved 2   ears of sweet corn   grilled 1   avocado   thinly sliced salt and pepper for sprinkling 2  to  4   ounces   goat cheese   chevre, like humboldt fog fresh basil and oregano for sprinkling Chimichurri 1   cup   fresh cilantro 2/3   cup   fresh parsley 1/4   cup   fresh oregano 2   garlic cloves   minced 1/4   cup   red wine vinegar 2/3   cup   olive oil 1/2   teaspoon   salt 1/2   teaspoon   pepper 1/4   teaspoon   crushed red pepper flakes Instructions To grill the corn, rub the ears with the olive oil. Place the ears on the grill and cook until the corn is golden or charred – whichever you prefer – turning the ears as you go.  Remove them from th...

What are oils? Oils are fats that are liquid at room temperature, and come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. How are oils different from solid fats? All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Unsaturated fatty acids include monounsaturated and polyunsaturated fats.   Saturated fats are solid at room temperature, and include lard, butter, and coconut oil. Hydrogenated oils are unsaturated fats such as vegetable oil that have been transformed to solids through a process of hydrogenation, and are also known as trans fats. Why are oils and fats important? The healthiest fats to consume are polyunsaturated or monounsaturated fats found in fish, nuts, and vegetable oils.   These fats do not raise the LDL (bad) cholesterol levels in the blood.   These fats are known as essential fatty acids because they provide essential nutrients to maintain hea...

Ingredients 1 medium ear sweet corn, husk removed 1 poblano pepper, halved and seeds removed 4 tilapia fillets (4 ounces each) 1/8 teaspoon salt 1 yellow summer squash, halved lengthwise 1 medium heirloom tomato, chopped 1/3 cup chopped red onion 3 tablespoons coarsely chopped fresh cilantro 1 teaspoon grated lime zest 3 tablespoons lime juice 8 taco shells, warmed 1/2 medium ripe avocado, peeled and sliced Instructions Lightly oil the grill rack. Grill corn and pepper, covered, over medium heat 10-12 minutes or until tender, turning occasionally. Cool slightly. Meanwhile, sprinkle fish with salt. Grill fish and squash, covered, over medium heat 7-9 minutes or until fish just begins to flake easily with a fork and squash is tender, turning once. Cut corn from cob and place in a bowl.  Chop pepper and squash; add to corn. Stir in tomato, onion, cilantro, lime zest and lime juice. Serve fish in taco shells; top with corn mixture and avocado slices Nutritio...

Worldwide, 50 million people are living with Alzheimer's and other dementias. Alzheimer’s disease is a degenerative brain disease and the most common form of dementia. Dementia is not a specific disease. It's an overall term that describes a group of symptoms. June is Alzheimer's and Brain Awareness Month! Know the early signs and symptoms and talk to your doctor if you have any questions or concerns! 10 Early Signs and Symptoms of Alzheimer's 1) Memory loss that disrupts daily life One of the most common signs of Alzheimer’s disease, especially in the early stage, is forgetting recently learned information. Others include forgetting important dates or events, asking for the same information over and over, and increasingly needing to rely on memory aids (e.g., reminder notes or electronic devices) or family members for things they used to handle on their own. What's a typical age-related change? Sometimes forgetting names or appointments, but remember...

Grilled Watermelon & Balsamic Chicken (by:  The Creative Bite ) is a tender chicken breast topped with grilled watermelon, soft goat cheese, fresh mint and a drizzle of balsamic reduction for a fresh summer meal that is healthy and delicious.  Ingredients 1 lb boneless skinless chicken breast 1 tsp salt 1/2 tsp pepper 8, 1" wedges watermelon 4 oz. soft goat cheese 6 leaves fresh mint, finely diced 1/4 cup balsamic reduction Instructions Heat your grill to medium.  Season the chicken breasts with salt and pepper and cook for 6-8 minutes or until they are no longer pink in the center.  Add the wedges of watermelon to the grill and cook 1-2 minutes on each side, or until grill marks are evident. Remove the chicken and watermelon from the grill and allow the chicken to rest for 5 minutes so the juices set.  Meanwhile, cube the watermelon into 1 inch pieces. Top the chicken with watermelon, goat cheese, mint and balsamic drizzle.  ...

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 .