LiveWell Vermont

Portion control is a good thing, especially when it comes to Pumpkin Bread Muffins . "These delicious muffins have all the flavors of fall, at just 110 calories per muffin!" says Angie Asche, M.S., R.D., owner of Eleat Sports Nutrition. "They also make the perfect fall snack for people with allergies to gluten or dairy."

With the coronavirus pandemic , many people are concerned about going to the gym, while others simply want to maintain an exercise regime while they may have limited ability to travel outside their homes. What's more difficult is figuring out what to do?  How do you set up an effective home workout? What do you do if you don't have much equipment or space? The following series takes you through a variety of choices for exercising at home, whether you have nothing but your own body and a pair of shoes or a workout room tricked out with every piece of equipment imaginable. The simplest way to work out at home is to use your own body. There are a variety of effective body weight  exercises  that can help you build strength, endurance and burn calories. And by  circuit training  (going from one exercise to the next, without little or no rest), you keep your heart rate up, burn more calories and get the most out of your exercise time. Sample Cardio Circuit Workout (N...

We are loving all the Fall Flavors right now!! This smoothie is delicious as is and can be easily personalized to make it your own! Try it with Almond/Cashew or Soy milk. You can also add your favorite protein powder or sprinkle in nuts or seeds for a final touch.   A good-for-you spin on a pumpkin frappuccino, this Pumpkin Pie Smoothie will satisfy all your pumpkin cravings. It tastes like pumpkin pie in a glass, and combines pumpkin purée with almond butter, milk, delicious spices, and just a little bit of honey. It's an excellent source of filling protein and fiber, plus it provides eye-helping beta-carotene.

Maybe you’re bored, or stressed, or need a mood picker-upper, or just hungry between meals, or too busy to eat regular meals. These are some of the reasons why people snack. Once considered to be a special between-meal treat, snacking is now the norm, occurring anytime, anywhere. Today, nearly all Americans snack daily and as many as 50% say they snack two or three times a day. With snacking now the new normal, it’s important to ensure that foods and beverages consumed as snacks contribute to, not jeopardize, your health. The following are 5 tips to help you snack smart. Snack mindfully, not mindlessly.  This means being aware of what and why you’re eating. Before diving into your favorite snack, take a moment to decided if you are truly hungry or if you are reaching for something because you are bored, stressed or feeling emotional. If you are truly hungry choose a nutritious snacks such as string cheese, fruit, or low fat popcorn in an attempt to snack mindfully!  Select pro...

Eating healthy during the COVID-19 pandemic has its challenges. With families staying home, it’s tempting to purchase more comfort foods and snack more often, especially when anxiety is on the rise. With a little planning and creativity, families can gain and sustain healthy eating habits!! Have you seen articles and memes about gaining the ‘Quarantine 15’ because everyone is stuck at home?? Some people are claiming to have gained a few pounds that they didn’t intend to.  To help get back on track, try: Creating a schedule for meals and snacks in order to avoid constant grazing Include a source of protein at every meal, whether it’s meat-based or plant-based Purchase a variety of types of foods – fresh, frozen, canned and dried – to limit the number of visits to the grocery store With more time at home, people have control over how they maintain social distancing, how often they wash their hands, and their exercise routine but they can take their health a step further by following...

  When speaking to someone in crisis: Ask direct questions Even though it's hard, ask a person directly if they’re thinking about suicide. Listen to their answers People with suicidal thoughts often feel alone, so be sure to let them know that you care deeply about what they have to say. Do a safety check If you're concerned for their well-being, try removing anything they could use to harm themselves, such as alcohol, drugs, medications, weapons, and even access to a car. Don't keep this a secret Let them know you’ll help come up with a plan that involves telling a professional who can utilize the many services and resources available to help. Ensure they seek professional help Unless you work in the mental health industry, it's important to suggest they seek additional help from other people, such as a doctor, counselor, psychologist or social worker.

All month, mental health advocates, prevention organizations, survivors, allies, and community members unite to promote suicide prevention awareness.  Covering suicide is never easy, but it's very important to do it right. Research has shown that improper reporting on suicide can contribute to additional suicides and suicide attempts. The National Suicide Prevention Lifeline toll-free number, 1-800-273-TALK(8255) connects the caller to a certified crisis center near where the call is placed. HOW TO OBSERVE NATIONAL SUICIDE PREVENTION MONTH Spread the message Throughout Suicide Prevention Month, it’s extremely important to spread awareness, take time to reach out to those in need and help people understand the severity of this cause. How? Hand out Suicide Prevention pins, start a campaign, and share stories of hope on social media. Volunteer at a crisis center Provide support by volunteering at a crisis center in your area. Although this is something that can be done year-round, Sui...

Before firing up the grill for Labor Day, don’t forget to fire up your body with a nice weekend workout. Even if you’re traveling or spending the day with friends and family, there are pl enty of fun ideas for incorporating fitness into the weekend without hitting the gym. 1. Take a hike! You can get your heart pumping with your favorite hike or a walk in the woods. Look for routes featuring changes in elevation. Health.com says that hiking can burn up to 530 calories per hour. Bonus:  Research  shows as little as five minutes of exercise in a natural environment boosts your mood. 2. Have a field day! No , that’s not a metaphor. Whether you’re hosting a backyard picnic or gathering at a park, it’s easy to orchestrate a field day. Think of all the fun you had as a kid running the three-legged race and partnering for wheelbarrows in grade school. More than silly games, a field day promotes playful movement. (Yes, you were exercising the whole time you thought you were trying to ...

 Challenge Registration is now open for the 100 Mile Challenge! Register now at: www.mywellnessvt.com Registration Dates: 8/17 - 8/25 Challenge Dates: 8/24 - 9/22 It’s time for you to step up your game and earn 30 points towards quarter 3!! By walking, swimming or biking 5 miles a day a few days each week this quarter, you’ll be doing your part to help the team achieve its goal!

Clean eating is often thrown out the window when setting out for a hike. There’s nothing like an exhausting, all-day hike to tempt you to treat-yo-self with “trail mix” that’s 90% M&M’s. So how do you eat clean when on the trail? Here are some top tips from We Are Explorers on how to cook up some delicious, healthy hiking food in the wilderness. Tip 1: Don’t be afraid to be creative! It might seem easy to load your bag with a pre-packaged, freeze-dried packet for every meal of your day but nothing tastes better, or is more satisfying, than the meal you created yourself. Pre-packaged, freeze-dried meals have their place (especially for long adventures) but many are carb-heavy, full of preservatives and MSG, without the slow burn energy you’ll need for adventuring. Instead of relying entirely on pre-packaged meals, consider your favorite meals at home. Can you make any simple swaps so your ingredients are as light as possible, and will last without refrigeration? Tip 2: Fresh Is Yo...

Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver. But what you eat also affects another organ — your skin. As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin. Here are 5 foods that can support the health of your skin: 1) Fatty types of fish like salmon contain omega-3 fatty acids that can reduce inflammation and keep your skin moisturized. They’re also a good source of high quality protein, vitamin E, and zinc. 2 ) Walnuts are a good source of essential fats, zinc, vitamin E, selenium and protein — all of which are nutrients your skin needs to stay healthy. 3) Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage. 4) Dark chocolate - Cocoa contains antioxidants that may protect your skin against sunburn. Thes...

Restrictions around travel and social distancing have led to many postponements and cancellations in summer plans. These restrictions are necessary for the health and safety of us all but that does not mean they don't make us a little grumpy. As we continue our efforts to keep Vermont safe, it is important to make sure we all have a consistent mindfulness or self care routine.  These changes have been hard for many to handle. Adjustments to working from home, increased family time and decreased social activities add up to a whole lot of stress on our mind and body. Your normal self care or mindfulness activities may not be available right now (gym time, massages, book club). The following activities may work as a substitute until you can get back to "normal". 1) 3,2,1 This game is simpler than Eye Spy and yet it can be a powerful tool to curb spiraling thoughts. First, look around you and name three things you can hear, then two things you can see, and finally one sensati...

With all this talk about blueberries, we ALMOST FORGOT to mention it is also NATIONAL PICNIC MONTH!! What is that??? National Picnic month is when we celebrate the love of being outside enjoying each others company by having a nice relaxing picnic . It's a time to celebrate the open air, nature all it has to offer. Did you know??? In contemporary usage, picnic can be defined simply as a pleasure excursion at which a meal is eaten outdoors, ideally taking place in a beautiful landscape. Picnics are often family-oriented but can also be an intimate occasion between two people, or a large get-together, company picnics and church picnics. On romantic and family picnics a picnic basket and a blanket are usually brought along. Outdoor games or some other form of entertainment are common at large picnics. Formerly, picnic meant a potluck , an entertainment at which each person contributed some dish to a common table.  With the current limitation of large gatherings, picnics could be a gre...

Only a few days left of National Blueberry Month!! When our crumbly-crisp topping meets the light, fluffy belly of this muffin, you'll swoon. For the full recipe, click here !