LiveWell Vermont

The  Wellness Portal  offers a variety of Personal Challenges to guide you to achieve all your wellness goals! Focus on physical activity, stress reduction, tobacco cessation and more!! Bonus: successful completion of a challenge will earn you 30 incentive points! 

National Exercise With Your Child Week (August 4-10) is observed the first full week of August! Good health should be a family affair. When you practice a healthy lifestyle, your children are more likely to follow. Starting young is the key to developing healthy fitness habits. Good exercise habits also give your child a head start for Physical Education in school, sports and other activities. Encouraging each other to stick with an exercise program also helps you stay fit. A healthy body is a key to a healthy mind. Use #NationalExerciseWithYourChild in social media. Tip 1: Get into the child mindset: Fitness as FUN instead of a chore! If you have kids of your own, you know that they are ALWAYS on the move enjoy every minute they spend motoring around. Take a cue from your child’s mindset and start seeing fitness as fun instead of a chore. When was the last time you went to the playground? Enjoyed a game of tag? Played hop scotch? All of these activities count as exercise! In addit...

This recipe is by: Let's Dish This side dish is especially great during the summer months, when corn on the cob is in season. But it’s the perfect accompaniment to any Tex-Mex dish, any time of year!  Typically it’s served on the cob, usually on a stick. But it’s so much easier to eat when you serve it off the cob, so that’s what I do. For extra spice, you can dice up some jalapeno and toss it in as well!   INGREDIENTS 6 ears fresh corn on the cob, husked 1 tablespoon lime juice 1 teaspoon chili powder Dash of cayenne pepper Salt and pepper, to taste 1/4 cup crumbled feta (or cheese of your choice!) 1/4 cup chopped fresh cilantro INSTRUCTIONS Preheat grill for high heat. Brush corn with vegetable oil. Grill corn, turning every 2-3 minutes, until slightly charred on all sides. Cool and cut corn kernels off cob. In a medium bowl, combine corn kernels, lime juice, chili powder and cayenne. Garnish with feta and chopped cilantro. NUTRITION IN...

Intuitive eating is the concept of not dieting or focusing on a specific meal plan, but instead listening to your body and eating accordingly. Intuitive eating does not involve calorie counting or restrictions- it is simply becoming more aware of how you feel before and after you eat. Below are some basic principles of intuitive eating from MyFitnessPal. Stop Dieting.  No more calorie counting, feeling deprived, having to ‘earn’ calories or classifying foods as good or bad. Basically, stop treating food as the enemy. There are no villainous foods and no magic secrets; it’s a lifestyle. Find Balance.  This process is about being open to all foods. That doesn’t mean gorging on whatever is around, but rather enjoying foods that make you happy and nourish your body. If you want a donut one morning and avocado toast with poached eggs the next, or a steak and fries for dinner one night and tofu over buckwheat the next, then so be it. Liste...

Grilled scallops with orange? But wait...there is also a HONEY GINGER GLAZE! Gourmet taste with little effort! Ingredients: 1 tbsp. of raw honey (consider buying local ☺) 1 large navel orange (or 2 smaller ones) 1 tbsp. of fresh grated ginger oil for the grill (spray works too) 12 jumbo sea scallops, about 1lb salt and pepper to taste metal skewers for grill Directions: Cut ends off orange and cut remaining orange into 1/2 inch thick slices. Cut the slices into 4 quarters. Squeeze remaining oranges into 2 tbsps. of juice. In a small bowl combine honey, 2 tbsp. of orange juice and ginger. Heat grill to high. Tip: make sure grill grate is clean to avoid scallops sticking. Prepare your skewers- orange first then scallop, ending with an orange. Grill about 2 minutes on each side or until scallops are opaque throughout, then brush sauce onto the skewers and cook for 30-60 seconds on each side. ENJOY!!

Mixing more vegetables into foods you already love can make meals more interesting and provide excellent health benefits!   Vegetables are full of heart-healthy fiber, antioxidants, and vitamins. Eating vegetables can increase heart health, decrease blood pressure and regulate blood pressure. Add veggies to your favorite recipes! Try tomatoes, onions, spinach, and/or mushrooms in your omelets.   Add roasted broccoli or bell peppers to your pizzas. If you are feeling especially motivated, try cauliflower pizza crust! Add sautéed zucchini & yellow squash to noodles or use them as your base. Snack on vegetables throughout the day. Try eating cherry tomatoes, radishes, celery and carrots with hummus, light dressing or a bit of salt-free seasoning.   The high-water content of raw veggies will satisfy and hydrate you. Buying prepared veggies or taking some time to prep them at the start of the week will make a huge difference when you are hungry and looking for a ...

BBQ Chicken Foil Packs Ingredients: 4 boneless, skinless chicken breast, cut up into 1-inch pieces 1 1/2 cups of BBQ sauce of your choice 2 cups of pineapple cubed, drained if canned 1 pepper (green, red or yellow), chopped 1 onion, chopped cilantro, optional Directions: Cut 4 large pieces of tin foil (this tin foil will be used to hold your meat and vegetables). Divide chicken evenly into each of the 4 tin foil sheets. Top with equally divided pineapple, peppers and onion. Bring up 2 sides of foil over chicken so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space on sides for heat circulation and expansion. Fold other sides to seal. Place folded foils on preheated grill. Cook for 10 minutes, flip packets over and cook for 10-15 more minutes or until the chicken is fully cooked in the center. Once chicken is fully cooked, your packets are ready to eat. Garnish with cilantro and enjoy!

Independence Day is a federal holiday in the United States commemorating the Declaration of Independence of the United States on July 4, 1776. Today we celebrate the freedoms we have as Americans! Have a wonderful and safe holiday!!

Of course there are a variety of salads, but sometime it is nice to try something totally different with dinner. Are you looking for a way to heat up the Romaine lettuce game (literally)? Grilled lettuce is an easy and delicious spin on traditional lettuce. In just a few minutes, you can have a light, tasty appetizer or pairing for your meal. Ingredients: 1tbsp of extra virgin olive oil 1 head of Romaine, cut length wise salt and pepper, to taste Optional: Parmesan cheese, shredded Directions: Preheat grill to medium heat and lightly oil the grate (non-stick spray works too) Drizzle remaining olive oil on lettuce and season with salt and pepper to taste. Apply cheese if using. Place lettuce cut side-down on preheated grill. Cook until lettuce is slightly wilted or charred (typically ~5 minutes).

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...