LiveWell Vermont

U! Self Care: You know who is important? You are!! In the hectic day in day out of we often forget that we have to make ourselves a priority. One of our favorite sayings in wellness is “you can’t pour from an empty cup”. Have you ever tried to pour from an empty cup? Try it! It’s anticlimactic. Maintaining a healthy relationship with yourself boosts confidence and self-esteem. By taking time for yourself you are showing that you are important. A primary area people neglect to focus on themselves is work! With deadlines, meetings, phone calls and a never ending but always growing to do list, it is hard to find balance. Having a healthy work-life balance is instrumental in taking care of yourself. Being a workaholic can lead to stress, exhaustion and make you less productive. Not having a healthy work life balance might also lead to health problems like anxiety, depression or insomnia. USE YOUR BREAKS! Whether it is taking a few minutes to go for a walk, call a friend or to eat ...

Turnips When was the last time you craved a turnip? Never? Fair enough. Turnip isn't a regular on most menus, but it is nutrient dense so it might be worth checking out! Turnips are among the oldest and hardiest vegetables. They grew wild in Siberia when dinosaurs roamed the earth and got an early reputation as a food for poor people and farm animals. Today, it is a common vegetable produced in Vermont! The most common turnip is light purple on top and white on the bottom, but there are more than 30 kinds with varying shapes and colors. Some are sweet, like a carrot, while others taste more like a potato. Unlike most other vegetables, you can eat both the turnip's root and the leafy green top! Try this simple Roasted Turnip Recipe

Sugar Substitutes By Mayo Clinic Staff If you're trying to reduce the sugar and calories in your diet, you may be turning to artificial sweeteners or other sugar substitutes. You aren't alone. Understanding artificial sweeteners and other sugar substitutes Sugar substitutes are sweeteners that you use instead of regular table sugar (sucrose). Artificial sweeteners are just one type of sugar substitute. The topic of sugar substitutes can be confusing. One problem is that the terminology is often open to interpretation. Some manufacturers call their sweeteners "natural" even though they're processed or refined. Stevia preparations are one example. And some artificial sweeteners are derived from naturally occurring substances — sucralose comes from sugar. Uses for artificial sweeteners Artificial sweeteners are widely used in processed foods, including: · Soft drinks, powdered drink mixes and other beverages · Baked goods · Candy · ...

Rest Days Repeat after me, “rest days are important!” *Crowd says, “rest days are important!!”* Great! Now let us tell you why. Every time you exercise you create very small tears in your muscles. This is just a part of the process that allows your body to become stronger. The small tears are not a problem, it is fabulous for building a stronger muscle. You must provide an environment where those tiny tears can repair themselves and grow! Pushing through a tough workout requires mental toughness and stamina, which means that physical exertion is not only hard on your body, but also your brain. Spending a day away from your typical training environment can give you a psychological break from exercise and help your mind relax, allowing it to recover along with your muscles. A day of rest allows your body to repair tissues damaged from the mechanical stresses of exercise. Specifically, rest allows time for the fibroblasts—individual cells...

Quinoa: Quinoa might surprise you with some of its health benefits. One of the big ones being the amount of protein in it! Typically, one cup of cooked quinoa has about 8 grams of protein! More than that, it contains a range of amino acids that are critical in muscle development including lysine. Lysine is an essential amino acid that is used for synthesis of proteins.   Fiber? Yes! Around 5 grams per cup! Fiber can help reduce blood pressure and high cholesterol. Other notable nutrients this gluten free whole grain provides are vitamin E, manganese, iron, folate, magnesium, copper, phosphorus, zinc, riboflavin, vitamin B-1, and potassium. Woah!   What is your favorite way to enjoy quinoa? Share with us!

Portion Control: Waistlines and portion sizes are growing. If you are watching your weight or trying to maintain a healthy lifestyle, controlling how much you consume is a great way to start! Research has shown that people generally eat all that they serve themselves, so we are going to provide a few tips to help prevent overindulging. 1.        Use smaller plates. Using a larger plate allows for more food on it. Using a smaller plate creates the optical illusion that you have much more food because your plate is full. Research shows people generally will pause and think twice before going to get a second serving. Bonus tip: load that plate with vegetables! Veggies are low in calories, sodium and fat. Next time you are fixing your plate, try to make half of it vegetables and take note on how you feel when you finish eating.   2.       Ask for half portions when eating out. Restaurants have a big reputation for big ...

Stress is experienced by everyone; the uncertainty of when life will return to "normal" is impacting us all! Trying to develop a new routine, having to take o new responsibilities and adapting to physical distancing is stressful. There are many resources available on our website as well as the rest of the internet. However, the use of essential oils is also very effective way to combat the overwhelming effects of stress in a natural way. Aromatherapy has been utilized since ancient times in order to encourage relaxation and tranquility in the midst of stress. Essential oils have a variety of purposes such as boosting energy, relieving headaches, helping with focus, improving sleep quality, and decreasing stress. Feel free to diffuse the following oils while practicing yoga or meditating in order to increase the relaxing effects of your practice. The essential oils listed below provide a natural remedy for stress and can be used to promote calmness and peace. 1. Lavende...

Are you freaking out about the market right now?? Prudential is here to help! Saving and investing for retirement during this time of extreme market volatility is stressful. That’s why we put together some info for you to help you learn more, understand your options, and take action. We encourage you to visit our site to learn more about volatility and how to manage retirement accounts quickly online. Additionally, to further safeguard our employees against COVID-19, Prudential retirement counselors will be available to meet one-on-one with you virtually , instead of in person, until further notice. We want to encourage you to use this resource during this time. Virtual one-on-one sessions are a great way to review your account and retirement goals with a Prudential retirement counselor who can answer your savings questions. All you need is a phone and an internet-connected computer to access your private, secure online meeting room. You get custom assistance from ...

Complete your Health Assessment (20 points/$50) and earn a total of 50 points (additional $50) by midnight tonight!! Payout will be in your 5/7 pay statement assuming there is no delay in reporting from the vendor due to COVID-19. The first quarter of the Make Your Wellness 20/20 Incentive Program ends tonight. For more information about requirements and eligibility, please visit our website .  Quarter 2 (an opportunity to earn more $$/points) will begin tomorrow. Our first Corporate Challenge is Attitude of Gratitude . With the transitions and adjustments we are having to make, this challenge is a happy little reminder that we all have a lot to be thankful for!

Oils! Oils are fats that are liquid at room temperature. They do not make up a food group but do provide essential nutrients. Some commonly used oils are canola, olive, sunflower and sesame. There are foods that contain oils like nuts, olives, mayonnaise, some salad dressings, avocados and some fish ( salmon, tuna, mackerel, herring, trout, sardines) . Blends of oils can be sold as “vegetable oil”. Because oils are a fat, they can be calorie dense. Most oils have high amounts of monounsaturated or polyunsaturated fats- these types of fat have the most health benefits. Some plant-based oils contain saturated fats, which make them more solid at room temperature. Some of these oils are coconut oil, palm oil and kernel oil. Some popular ways oil is used: Make your own salad dressings, marinades, dips and sauces. Grill, saute , stir fry, bake or roast foods. Coat pans to keep food from sticking. Spread or drizzle on foods for flavor. “Season” cast-iron co...

Net Carbs: With new trending low carb diets like the Keto Diet, net carbs are becoming a hot topic. What are net carbs? Net  carbs  are sometimes referred to as digestible or impact carbs. These carbs are the carbs excluded from fiber. When you eat a carb-containing food, most of the carbs are broken down into individual sugar units by enzymes produced in your small intestine. Your body can only absorb individual sugar units. However, some carbs can't be broken down into individual sugars, whereas others are only partially broken down and absorbed. These include fiber and sugar alcohols. Fiber  is a unique form of carbs, unlike starch and sugar, fiber isn't absorbed in your small intestine. This is because the links between sugar units can't be broken down by the enzymes in your digestive tract. Therefore, fiber passes directly into the colon. There are two broad categories of fiber: insoluble and soluble. Insoluble fiber does not dissolve in water. This type...

Self-care is critical! “First, take care of your physical health. Being exhausted and rundown makes you more susceptible to illness and less able to fight off infection. And these physical health tips also have scientifically-proven benefits for your mental health, to help you endure (or even thrive in) these wild times" - Eric Karpinski Take care of the basics: Practice good sleep hygiene. Set a bedtime and stick to it. Turn off screens 30 minutes before you go to bed. Remove your phone from the room. Get exercise. Many gyms and exercise classes are closed so you may have to create a new routine. Go on long walks or runs and explore trails, parks, beaches or mountains. If you’re stuck inside, try free online yoga classes or the seven-minute workout (particularly easy and fun to do with kids). Eat healthily. Sitting around at home turns many of us into snack monsters. Take advantage of extra time at home to cook healthy meals (bonus points for making extra and sharing...

Metabolism Thermic effect of food (TEF) is the energy you burn to digest, absorb and process the nutrients in the food you eat. Protein  causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Eating protein has also been shown to help you feel more full and prevent you from overeating. We are going to share 3 ways that you might be able to boost your metabolism. 1.        Drinking cold water instead of sugary drinks can help you shed some extra pounds. Drinking water can also temporarily boost your metabolism. Your body has to use energy to heat the water you drank to body temperature. Water also helps you feel full, typically resulting in you eating less.   2.       Stand up and move more. Have you heard the saying “sitting is the new smoking”? If you have a desk job it is so important to make sure you get up and move throughout the day. Any...

Legumes!! What are legumes? Legumes include lentils, peas, chickpeas, beans, soybeans and peanuts! The term “legume” is used to describe the seeds of these plants. They vary in nutrients, but overall, they are a nutritional addition to any meal . Legumes are a phenomenal plant-based source of protein and generally they are much cheaper than other sources of protein. Another bonus is FIBER! These bad boys are high in healthy fibers and they help you feel full. Legumes have been linked to various other health benefits, including a reduced risk of heart disease and lower cholesterol levels. Final major benefit we will share today is that they are generally environmentally friendly! You can use them to enhance your soups, burritos, or just eat them plain!   However you choose to eat legumes, we hope you enjoy them!

Kale Salad Kale has gained as much popularity as a high school football player in the last few years! Whether you find it steamed, in a salad or use it for juicing it is packed with nutrients. Today we are sharing a recipe from Spend with Pennies . For salads, you often hear “massage the kale”. What does that mean? We’re glad you asked!   After washing and drying your kale, remove the ribs/stem from each kale leaf. Tear or chop the kale into bite-sized pieces. Next you use your hands to massage it, very similar to how you massage a shoulder. You squeeze the kale with the goal of softening it. Some people massage kale with oil, but if you are planning to use it for the base of a salad with additional dressing you might want to skip the oil. Kale Salad Ingredients: 5 cups chopped kale 1-2 tsp olive oil 1/8 tsp salt   2 cups chopped broccoli 1/2 cup sliced almonds 1/2 cup cheese  optional...

Before you get started, you should know a few things about what you can expect juicing to do for you, and what's just hype. The Biggest Advantage: It's an easy way to get more fruits and veggies into your diet! “If you’re not big into fruits and vegetables , it’s a good way to get them in," says nutritionist Jennifer Barr, RD, of Wilmington, DE. You should still aim to eat 2 whole fruits and 3-4 vegetables each day! Choose them in different colors, so you get a good mix of vitamins and minerals. Fiber Factor: When you juice, you don't get the fiber that's in whole fruits and vegetables . Juicing machines extract the juice and leave behind the pulp, which has fiber. So you don't miss out on the fiber, you can add some of the pulp back into the juice or use it in cooking such as muffin batter or broth for soup! The calories disappear when I put it in the blender, right?? Wrong. Those extra additions to your juice may taste delicious but be a...

Insulin! Before we dive into insulin, you have to understand glucose. Glucose is a sugar found in many carbohydrates. When you eat something, your body breaks it down and changes it to glucose. Once the glucose is in your blood stream, insulin (created in the pancreas) comes through and allows the sugar to be absorbed as energy. Insulin helps balance your blood glucose levels. When there is excess glucose in your bloodstream, insulin signals the body to store it in the liver. The liver storage is used when your blood glucose drops (this could happen between meals). Diabetes occurs when your body doesn't use insulin properly or doesn't make enough insulin. Diabetes is much more complex topic. There are 2 types: type 1 and type 2. Type 1 is an autoimmune disease; in many cases it is developed when a person is young. Type 2 is when your body has become resistant to insulins effects. This is typically due to poor lifestyle choices over an extended period of time. Maint...