LiveWell Vermont

Crisp  cucumber  is a lovely addition to raw salads. Its vitamin-rich, hydrating qualities make it an excellent juicing ingredient. Peeled, muddled and strained cucumber makes an incredibly refreshing cocktail. Cucumber water is a treat—just soak cucumber and lemon slices in a pitcher of water. Try this:  Dill Cucumber Salad  by Foodie Crush

Summer is almost here! Can you feel it? I can’t wait for the sun to bust through these clouds for good. The sight of fresh cherries, blueberries and strawberries are giving me hope that the season of sunshine is near. We will be highlighting June Produce over the next few weeks with fun, exciting recipes! We encourage you to share your favorites!!  Blueberries  are here! Those plump little berries are packed full of antioxidants. As with all berries, buy organic if possible to avoid pesticide exposure. Blueberries pair marvelously with lemon flavor (juice and zest). I love them in desserts, baked goods and salads!  Try them in:  Blueberry Lime Salsa  by How Sweet Eats

10 Signs and Symptoms continued 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.  There are 10 warning signs and symptoms. If you notice any of them, don't ignore them. Schedule an appointment with your doctor. 6) New problems with  words in speaking or writing 7) Misplacing things and losing the ability to retrace steps 8) Decreased or poor judgment 9) Withdrawal from work or social activities 10) Changes in mood and personality For more information, click here .

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. Memory loss that disrupts daily life may be a symptom of Alzheimer's or  other dementia.  Alzheimer's is a brain disease that causes a slow decline in memory, thinking and reasoning skills. There are 10 warning signs and symptoms. If you notice any of them, don't ignore them. Schedule an appointment with your doctor. We will share the first 5 today, check back Thursday for the next 5! 1) Memory loss that disrupts daily life 2) Challenges in planning or solving problems 3) Difficulty completing familiar tasks 4) Confusion with time or place 5) Trouble understanding visual images and spatial relationships For more information, click here !

How can you improve your social wellness? Although the implications of loneliness are disheartening, you can take steps to improve your social wellness. Here are a few ways to enhance your relationships with others and connect to your people: Disconnect to connect.  Although technology has many positives, it also can be a barrier to connecting with others at home and work. Make it a regular routine to disconnect from technology every day to spend time in face-to-face communication with family members and professional colleagues.  This video  illustrates the point. Improve your communication skills.  Communicate in person whenever possible. Learn to use “I” statements, such as “I need to talk to you,” instead of “you” statements such as, “You don’t listen.” Consider taking a class in communication skills if you believe yours need some improvement. Be positive.  When you have a positive outlook, other people will enjoy being with you—and you’ll en...

From: The American Cancer Society It’s natural to want to get out in the sun as the weather warms up. And it's safe too, as long as you stick to social distancing guidelines and protect your skin. Ultraviolet (UV) rays – from the sun and other sources like tanning beds – are the #1 cause of  skin cancer . Too much exposure can also cause sunburn, eye damage, and premature wrinkles. Staying in the shade, shielding your skin with clothing, and using a broad-spectrum sunscreen with a sun protection factor (SPF) of at least 30 can help lower your risk. Take these steps to stay sun-safe: Seek shade: Limit your direct exposure to the sun, especially between 10 a.m. and 4 p.m., when UV rays are strongest. Cover up: When you are out, wear clothing and a wide-brimmed hat to protect as much skin as possible. Protect your eyes with wrap-around sunglasses that block at least 99% of UV light. Use a broad-spectrum sunscreen with an SPF of at least 30: Reapply at least every ...

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Zucchini: Z is our final letter!! Thanks for taking this journey through the alphabet with us! Did you know zucchinis can grow more than 3ft in length!! They are usually harvested when they are immature (around 8 inches).  Here are some fast facts on why zucchini rocks: One cup is a whopping 17 calories!! Contains vitamin A, manganese, potassium, vitamin C and vitamin K. Antioxidant rich too- these antioxidants benefit your eyes, skin and heart. Promotes healthy digestion by containing soluble and insoluble fiber. Rich in water! Low carb, great for individuals with type 2 diabetes and fabulous pasta substitute. Don’t believe us? Google zoodle recipes! Contains vitamin C and beta-carotene- 2 nutrients known for supporting healthy vision Versatile! Does well in stews, salads, stir fry, on a grill, sautéed in a pan, raw with hummus, baked into breads or muffins, or used as lasagna sheets. Hopefully these fast facts helped you find love in zucchini or at the leas...

Yoyo Dieting: Yo-yo dieting, also known as "weight cycling," describes the pattern of losing weight, regaining it and then dieting again. It's a process that causes weight to go up and down like a yo-yo. This type of dieting is common — 10% of men and 30% of women have done it Some of the issues include: Increased Appetite Leads to More Weight Gain Over Time:  Losing weight causes the body to increase appetite and cling to its energy storage. As a result, some yo-yo dieters gain back more weight than they lost. Higher Body Fat Percentage:  A majority of studies show yo-yo dieting leads to a higher body fat percentage. This can lead to other changes that make it harder to lose weight. An Increased Risk of Heart Disease:  The risk of heart disease increases with weight gain and fluctuating weight. The greater the change in weight, the greater the risk. It Can Increase Blood Pressure:  Weight gain, including rebound weight gain in yo-yo dieting, increases ...

eXercise: Only about one in five adults and teens get enough exercise to maintain good health. Being more active can help all people think, feel and sleep better and perform daily tasks more easily. And if you’re sedentary, sitting less is a great place to start. These recommendations are based on the Physical Activity Guidelines for Americans, 2nd edition , published by the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Recommendations for Adults: Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week. Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary. Gain even more benefits by being active at least 300 minutes (5 hours) per...

Wake Up Routine Just as is it important to have a nighttime routine, it can be very beneficial to have a morning routine. Here are a few reasons why: Routines reduce stress. Trying to remember what needs to be done can be stressful and fill our brains with a constantly changing to do list. Having a routine allows you to just do and takes the thinking out of it. This can lead to more of a sense of control and less stress. Think about something you do on a routine basis, like brushing your teeth- you don’t have to put any thought into it, you just do it before bed and go to sleep. Your morning can have that same structure with a routine.  Having a morning routine allows for positive habits. If you are organized with your time, mornings can be the most productive part of your day. With a healthy morning routine, you can create time to exercise, meditate, really enjoy your cup of coffee, or all three! The more you regulate what you do, the easier it becomes. Encourages health...

Videos The internet has a wealth of resources! One of the coolest are exercise videos. Whether you prefer yoga, jazzercise, high intensity interval training or basic strength training, you can find it all online! Check out a few options here: Over 25 Live stream classes: Free Online classes Free Online Yoga Classes: Do Yoga With Me Core Power Yoga You Tube Options Always be sure to consult your doctor before trying a new workout. It is also very important to make sure you protect yourself- if you do not use proper form or do something outside of your physical ability you can cause an injury.

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 ...