LiveWell Vermont

  Friends, get ready to thrive in 2025 with our first challenge of the year! The Workout Time Challenge will be running from 1/13 - 1/19, and will be centered around movement. To participate in this challenge, you must schedule time for your workout. Whether you choose to prioritize your physical therapy exercises or a rowdy game of ping pong, we hope that you will use this challenge to best support yourself. To provide support and inspiration, we have collected the following resources: How much movement is good for me? Why do I need to exercise anyway? Fitting it in during your workday Find activities that work for you Keep the habit going  with outdoor opportunities

  A new year is the perfect time to take control of your finances and set yourself up for success. Whether you're looking to save more, pay down debt, or invest, these tips will help you create a strong financial foundation. In addition to the following tips, we have a presentation from Empower coming up on Wednesday, 1/8/2025, to help us understand our options around the 457(b) plan, and what happens at a meeting with Empower.  1.      Set Clear Financial Goals:  Start by defining what you want to achieve this year. Whether it’s building an emergency fund, saving for a big purchase, or reducing debt, your goals should be specific, measurable, and realistic. Write them down and keep track of your progress. 2.      Create a Monthly Budget:   A budget is your roadmap to financial success. Start by tracking your income and expenses to understand where your money is going. Allocate funds to essentials (like housing and grocer...

Having a healthy relationship with food means approaching eating with balance, enjoyment, and self-compassion. It involves listening to your body's hunger and fullness cues, allowing yourself to enjoy all types of foods without guilt, and recognizing that no single food choice defines your overall well-being. A positive relationship with food emphasizes nourishment, flexibility, and the pleasure of eating. rather than strict rules or restrictions Indulge without the worry by: 1. Practicing Mindful Eating: Savor each bite by eating slowly and paying attention to flavors, textures, and smells. This approach not only enhances your enjoyment but also helps you recognize when you're full, so you avoid overeating. 2.  Balance Your Choices: Pair indulgent foods with nutritious options throughout the day. If you know you'll be enjoying a rich dessert, balance it out with lighter meals or extra vegetables earlier on. This allows you to enjoy treats while keeping a well-rounded die...

Want to spend more time outdoors this winter? The Vermont Rail Trail System has over 100 miles of pathways throughout the state.  Rail-trails are multi-purpose, public paths created from former railroad corridors. Flat or following a gentle grade, they traverse Vermont’s downtowns, villages, and rural countryside. Ideal for bicycling, walking, cross-country skiing, snowmobiling, dog-sledding, equestrian and wheelchair use, rail-trails are extremely popular for recreation and transportation.   For more information and to find a trailhead near you, visit  Vermont Rail Trails .

The gift of your presence is one of the most meaningful things you can offer to those around you. In a world filled with distractions, simply showing up and being fully engaged can have a profound impact on mental and emotional well-being, for both you and others. Human beings are inherently social, and research shows that connection with others plays a crucial role in reducing stress, enhancing happiness, and fostering resilience.  When you spend quality time with someone, actively listening and engaging, you create a space for genuine connection and trust. This act nurtures a sense of belonging, which is fundamental to emotional health. The brain releases oxytocin, sometimes known as the "bonding hormone", during positive interactions, which can help reduce anxiety and improve mood. Here are three ways to enjoy quality time with those around you: 1. Unplugged Conversations: Make it a point to have device-freed conversations. Putting phones and screens away helps you focus s...

Cultivating self-compassion involves developing a kind and understanding attitude toward oneself, especially during times of failure or personal difficulty. According to recent research, practicing self-compassion includes three core elements: self-kindness, common humanity, and mindfulness. Self-kindness is about being warm and understanding toward ourselves rather than overly self-critical. Recognizing common humanity reminds us that everyone experiences setbacks, helping to reduce feelings of isolation. Lastly, mindfulness enables us to acknowledge our thoughts and emotions without over-identifying with them, allowing us to process them more effectively. Practicing these elements regularly can help reshape our inner dialogue, making it more supportive and resilient. Self-compassion is closely linked to mental health benefits, such as reduced levels of anxiety, depression, and stress. Practicing self-compassion decreases self-judgment, helping individuals be more forgiving of their i...

To balance out the dark, cold, windy, and dry qualities of winter, here are some tips to keep your body, mind, and spirit thriving: Move every day in a way that you enjoy; walk outside and get some winter sun, try yoga at home, swim at the local indoor pool, cycle, etc. Cook seasonal vegetables, make soups and stews, eat a warm breakfast like oats, and incorporate healthy oils like olive oil or ghee into your meals. Keep warm colors around you to combat the winter "blues". Orange, gold, deep reds, encourage a cozy feeling. Cover up with a hat and scarf not only keeps you warm but also provides a sense of safety and calm when it's cold and windy. Head to bed a little earlier and/or wake up a little later when the sun is rising if possible. Get extra rest and sleep as the environment is darker. Go within and practice meditation. Winter can be a good time to reflect on yourself. Try something new! Get creative and pick up a new hobby, book, puzzle, something that excites you...

Spending money in a way that feels good means aligning your purchases with your values and priorities while staying within a budget. This approach lets you enjoy the holidays without the stress of debt or overspending. Choosing thoughtful, meaningful gifts, setting limits on each purchase, and focusing on experiences over material items can create a fulfilling holiday season without financial strain. Spend intentionally so that you feel good about what you buy, know that it's within your means, and brings joy to you and those you care about. Here are some ideas for staying on top of your holiday spending: Set a budget and track spending: Decide on a total holiday budget, covering gifts, food, decorations, and any travel expenses. Break down the budget for each category, then track each purchase to stay within your limits. Give personalized, low-cost gifts: Consider giving thoughtful personalized gifts that don't cost much, like handmade items, or baked goods. Meaningful gifts ...

  Whether you typically participate in challenges through the Wellness Portal or don't use the Portal at all, we would like to invite you to join us for a challenge hosted on our LiveWell Vermont Teams Channel for the month of December! The Find Calm in 5 Challenge is all about trying different mindful, calming exercises that can be done in five minutes or less. We will post a weekly exercise such as deep breathing (spoiler!), and you can try it out any time, or multiple times, throughout the month. We'd love to hear some feedback from you once you do give it a try by leaving a reaction on the weekly post. If you participate all month, you'll be entered into a drawing for a prize!

  For all our friends participating in the Wellness Incentive Program through Virgin Pulse , we wanted to remind you that this quarter is short! All points must be logged by 12/1.  This quarter is short to allow time to pay out incentives during the calendar year.  During the month of December, you won't earn points. If you do choose to log activities because that is best for you that is fine, but we want to be sure you understand that this won't be working toward an incentive.  If you have any questions, please reach out to the Wellness team at dhr.livewellvermont@vermont.gov. 

  The holidays are often seen as a joyful time, but they can also bring stress, loneliness, and anxiety. It’s important to take care of your mental health during this busy season. Here are some tips to help you stay balanced and enjoy the holidays. 1. Manage Your Expectations: The holidays don’t have to be perfect. Don’t put pressure on yourself to create the “ideal” holiday. Focus on what truly matters to you and let go of the rest. If you are going to do something very different, communicate to others so to help them manage their expectations too. 2. Take Breaks: With so much going on, it’s easy to get overwhelmed. Make sure to take time for yourself. Whether it’s reading a book, taking a walk, or just sitting quietly, give yourself permission to relax. Reserve some time for you, and unapologetically stick to it. If you don't feel confident in saying that this time is reserved, say you have a prior commitment or another vague but true explanation that does feel natural. 3. Stay...

  Having a simple morning and evening routine can make a big difference in your life. Routines help you start and end your day in a positive way or a negative way. Intentionally setting a routine that utilizes "autopilot" in a good way sets you up for success without having to consciously choose optimally each time. When starting out, keeping your routine simple can help make it realistic. Below is a sample jumping off point, but no one routine works for everyone. After reading, take a moment to think about what would be helpful for you. Morning Routine: Wake up at your preferred time : Get up with enough time to prepare for the day, but not so early that it prevents getting good sleep.  Stretch or exercise : A few minutes of stretching or light exercise wakes up your body and mind.  Eat a healthy breakfast : A good breakfast gives you energy and helps you focus. It doesn't need to be elaborate, it just needs to be a healthy option that works with...

  Ingredients 1  large   carrot 1  medium   parsnip, peeled 1  medium   beet, peeled 1   medium   red onion 1   medium   sweet potato 3   tablespoons   extra-virgin olive oil 1 ½   tablespoons   apple cider vinegar or balsamic vinegar 1   tablespoon   fresh herbs, such as thyme, rosemary or sage (or 3/4 tsp dried) ½   teaspoon   kosher salt ½   teaspoon   ground pepper Directions Preheat to 425 degrees F and prepare a rimmed baking sheet or 9x13 baking dish. Cut veggies (or substitutes of your choice) into approximately 1/2-inch-thick chunks, onions can be a bit larger.  Toss the with oil, vinegar, herbs, salt and pepper in a large bowl until well coated. Spreading into a single layer on a baking sheet or pan. Roast the vegetables, rotating the baking sheets top to bottom halfway through, until fork-tender, 30 to 45 minutes. Enjoy!!!

When the weather turns cold and wet, it’s easy to skip your usual exercise routine. However, staying active is important for your health and can help reduce stress. Here are some simple ways to keep moving, even when the weather isn’t great. 1. Try Indoor Workouts:  If it's freezing rain, bring your workout indoors. You can follow workout videos online, do yoga, or try simple exercises like push-ups, sit-ups, and jumping jacks at home. 2. Walk Indoors: If you can't walk outside, try walking in larger stores or other indoor spaces. Even just pacing during phone calls in your house can add up! 3. Make it Social: Invite family or friends to join you in your workout. Play an active video game, have a dance party, or go bowling to keep it fun. It can also help the conversation keep moving when you are suddenly hanging out with that cousin you have nothing in common with! 4. Set a Schedule: Make a plan and stick to it. Set aside time each day for some physical activity, even if it...

  November is a great time to start saving money, especially with the holidays around the corner. Here are some simple tips to help you stretch your budget this month. 1. Plan Your Meals: With cooler weather, it’s a great time to cook at home. Plan your meals around what’s on sale, and use seasonal produce like sweet potatoes, squash, and apples, which are often cheaper. Cooking at home not only saves money but also lets you make healthier choices. 2. Host Wisely: When hosting a gathering, spread out the effort and cost by encouraging friends to bring something. Even simple contributions, like bringing a drink to share can help. This can also help ensure that picky eaters have at least one thing they are comfortable with. 3. Shop Sales Smartly: Black Friday and Cyber Monday offer big discounts, but don’t buy things just because they’re on sale. Make a list of what you need, set a budget, and stick to it. Look for deals on items you were already planning to buy. 4. DIY Gifts: Th...