LiveWell Vermont

  This week, we're celebrating the importance of core strength! Your core includes muscles in your abdomen, back, and pelvis, and those muscles help support you through all kinds of everyday movement. A stronger core can help with balance, posture, lifting, carrying, bending, and even just sitting or standing for a long period of time. It can also make activities like gardening, walking, shoveling, playing with kids, or carrying groceries feel a little easier.  Here are some simple movements that can fit into the day pretty easily: Practice balance. Stand on one foot while brushing your teeth or waiting for the coffee to brew. Keep a hand near the counter if you need it.  Carry something on one side. A grocery bag, tote bag, or other manageable weight carried in one hand asks your core to help keep you upright. Switch sides after a short distance.  Do a desk push. Stand and place your hands on a table or desk. Try to push the surface to the ground. You should feel y...

  Vaccination is a simple, safe, and effective way of protecting you against harmful diseases, before you come into contact with them. It uses your body’s natural defenses to build resistance to specific infections and makes your immune system stronger. Vaccines train your immune system to create antibodies, just as it does when it’s exposed to a disease. However, because vaccines contain only killed or weakened forms of germs like viruses or bacteria, they do not cause the disease or put you at risk of its complications. Since vaccines were introduced, diseases like polio that used to kill or disable millions of people are either gone or are now very rarely seen. However, if people stop having vaccines, it's possible for infectious diseases to quickly spread again. Even diseases that feel mundane can cause big problems. For instance,  flu complications  can include bacterial pneumonia, ear infections, sinus infections and worsening of chronic medical conditions, such as ...

  October is Breast Cancer Awareness Month - a good time to make sure you're up to date on your screening.  For people at average risk, the U.S. Preventive Services Task Force recommends a mammogram every two years from age 40 through 74. A mammogram is an X-ray of the breast that can find breast cancer before there are signs or symptoms. Other organizations have different recommendations, including annual screenings in some cases, so your healthcare provider can help you decide on the schedule that is best for you. Recommendations may be different for people with a family history of breast cancer, certain genetic risks, or other factors .  If you aren't sure when you're due, it's okay. You don't need to memorize the guidelines or your history. Check your patient portal or call your provider's office to find out the date of your last mammogram.  So the next time you see a pretty pink ribbon honoring Breast Cancer Awareness, let it be a reminder to ask: is it tim...

  Flu and Covid shots are being offered starting this week through November 5th at State of Vermont locations across the state. You can register here . All State employees and retirees are now eligible for Covid vaccinations, regardless of underlying health conditions. If insured through the State, your Evernorth/Express Scripts pharmacy insurance plan covers your seasonal immunizations at SOV clinics, participating pharmacies, and your doctor's office.  This week, we'll be in Colchester, Swanton, and St. Albans. Check out the full schedule! When preparing for your appointment, be sure to bring your insurance cards - both medical and pharmacy. If you have Medicare, bring your "red, white, and blue" Medicare Card or Medicare ID number. Please come dressed so that we can easily access your full upper arm, such as wearing a sleeveless or short-sleeved shirt. Face coverings are optional but recommended. We hope to see you at a clinic soon!

  This sauce is good on so many things! Use it on toast for something bruschetta-like, serve it on some butternut squash, or add it to your favorite pasta.  You can also make this recipe your own by adding mushrooms, sauteed zucchini, or some chicken.  Whatever you do with this recipe, we hope you enjoy it! Ingredients 1/4 cup olive oil 3 cloves garlic, minced 28 oz. can of crushed tomatoes 4 anchovy filets, chopped (not illegal to use more if you like them!) 2 tablespoons tomato paste 3 tablespoons capers 20 Greek olives, pitted and chopped ½ teaspoon crushed red pepper flakes Instructions 1. Heat oil in a skillet over low heat; cook garlic in oil until golden. 2. Add tomatoes and stir until oil and tomatoes are not separated. 3. Stir in anchovies, tomato paste, capers, olives, and red pepper flakes. Cook 10 minutes, stirring occasionally.

  Seriously Fun September 14th - 20th September's challenge is to find ways to make your workday fun. Some of you may already find work fun, but other folks may be wondering how the heck this is possible. We have some tips and ideas to support you as you tackle this! Expand the definition of fun. For many of us, work is not an exuberant type of fun like a rollercoaster, or a party. However, this doesn't mean that you can't participate in the challenge. By expanding our definition of fun to mean "pleasant", or "slightly enjoyable for 10 seconds", we may be able to find a bit of fun. Connect with colleagues. By sharing a laugh or celebrating something good with a colleague, you are increasing the enjoyable moments in the day.  Notice the good. Humans are well known to have a negativity bias, which means that we are likely to notice and remember the bad stuff. Sometimes, taking time to notice good stuff can help us achieve a balance. You can do this with...

As the seasons change, we sometimes need to figure out new ways to fit in all the healthy habits that support us. In the case of physical activity, there are some really wonderful tools to help us figure out how to fit in our fitness.  Move Your Way Activity Planner : This planning tool helps you identify activities that are right for you and make a schedule to ensure that they happen. The activities can include everything from traditional exercise to household chores! DeskFit - If you are crunched for time, you can sprinkle some activity in whenever you have five minutes. This can make movement more realistic during busy seasons of life. If this is you, don't be hard on yourself - any is better than none! Classes: Some folks love the guidance and structure that workout classes provide. If this is you, check out the VSEA Advantage Program  or  BlueCross list of discounts to see if you can do something nice for your financial wellbeing at the same time!

  When you're feeling exhausted, your first instinct might be to get more sleep. But what if you're getting seven to nine hours most nights and still feeling drained?  Research suggests  that sleep is only one type of rest. We use our bodies, minds, and emotions in different ways throughout the day, so it makes sense that we need different ways to recharge, too. The concept of seven types of rest can help us identify what's really missing: Physical rest: This includes quality sleep, but also gentle movement like stretching, yoga, or a walk. Sometimes your body needs stillness, and sometimes it needs movement. Mental rest: If your brain feels "full" or you can't focus, try taking a short break, writing down your to-do list, or practicing a few minutes of mindfulness. Sensory rest: Constant notifications, bright screens, and background noise can leave us feeling overstimulated. Step away from your devices, dim the lights, or spend a few quiet minutes outside. ...

  Summer naturally disrupts routines - in a good way! Vacations, longer evenings, visitors, and changing schedules all shift how we spend our time. As fall approaches, think of it as an opportunity to settle back into a rhythm that supports your wellbeing.  Rather than trying to change everything at once, choose one routine that makes you and your family's days feel a little easier. Maybe it's preparing breakfast or lunch the night before, taking a short "decompression" walk after work, or setting a consistent bedtime. Small, repeatable habits tend to stick better than ambitious overhauls! It's also worth remembering that transitions take time. If your schedule changes because of school, work, or other commitments, give yourself permission to ease into the new routine. Adjustment may not happen all at once.  Finally, there's no reason to say goodbye to all the things you enjoyed this summer. Eating seasonal produce, spending time outside, or gathering with fam...

  “Let food be your medicine and medicine be your food.” – Hippocrates This week, we are inspired by BlueCross BlueShield of Vermont's August Newsletter, Your Heart Loves Plants . Here's a sneak peek of one of their articles. Check out the full newsletter for more plant-strong wellness ideas.  Putting more plants on your plate lowers the risk of developing or dying early from cardiovascular disease. Plant-forward eating prioritizes vegetables, fruits, beans, lentils, whole grains, nuts, and seeds. This doesn’t have to exclude meat or other animal products. With so many plants to choose from, you can find a style to match your preferences.  Sprinkle nuts on cereal, yogurt, and salads.  Stir chopped greens into soups, pasta, and stews.  Mix lentils or beans into ground meat dishes.  Prepare or order a tofu-veggie stir-fry.  Roast a large pan of veggies to last a few days. BlueCross BlueShield of Vermont August 2026 Wellness Newsletter:...

  With summer in full swing, it is easy to overschedule all our favorite recreational activities. Whether you love getting out on the water, hosting BBQs, or sitting outside with a good book, summer can leave us feeling full of life, energized - or surprisingly drained. We often focus on managing our time, but how we spend our energy can have just as much impact on our wellbeing.   Summer can be a good time to reflect on what truly energizes us, and it's unique for everyone! Two people can spend the same hour very differently. One may feel refreshed afterwards, while the other feels exhausted. Our preferences can also ebb and flow over time.   Try this: think about a positive memory in which you felt calm, present, and engaged. Paint a picture in your head. Where were you? Who was there? What were you doing? Now compare that memory with how you've been spending your time lately. What stands out?   This week, we invite you to choose one activity that relia...

  Did you know coaching is a free benefit available to you as a State of Vermont employee or retiree? The LiveWell Vermont Team offers up to 10 sessions of personalized, 1:1 Wellness Coaching per year. Wellness Coaching is a client-centered process that assists you in connecting the dots between who you are and who you want to be. In coaching sessions, you will explore your goals, values, and strengths in order to make progress on whatever realm of life matters to you. Some possible area of focus may include:  Eating more whole foods  Finding enjoyable forms of movement  Breaking unhelpful habits  Managing work-life balance  Creating a calm morning routine  Preparing for a major life change If it matters to you - it matters to your coach. Send an email to DHR.LiveWellVermont@vermont.gov if you're interested in learning more or scheduling your first session.

  Whether it's a dog waiting at the door, a cat curled up nearby, backyard birds visiting a feeder, or a favorite horse at the barn, relationships with animals can support our wellbeing in surprising ways.  Research suggests that spending time with animals may help reduce feelings of stress and loneliness, encourage movement and outdoor time, and provide a sense of companionship and routine. Many people also report feeling calmer and more present when interacting with animals.  Animal relationships don't require pet ownership. Watching wildlife, volunteering at a shelter, visiting a farm, pet sitting for loved ones, or simply "paws-ing" to appreciate the creatures around us can offer moments of connection and joy. This week, consider taking a few minutes to notice the animals in your life or in your community. Small moments of connection can have a meaningful impact on overall wellbeing. Wellness Tip: Take a short "animal break" today. Say hello to a pet, wa...

Looking for summer things to enjoy this week? Find one or more thing to do that really makes this week feel like summer. Now let's get down to savoring this season! Monday  Global  Hug Your Kids Day - never a bad day to give your kids extra affection I nternational Chess Day - pull out the board to play with a local friend or go online to play remotely National Fortune Cookie Day - source those cookies or use the random fortune generator Tuesday  National Black Women’s Equal Pay Day - a moment of activism can be good for the soul. National Craft for Your Local Shelters Day - support local shelters by creating a f leece blanket, “Adopt Me” bandana, tug toy or similar.  National Junk Food Day - enjoy responsibly ;) Wednesday Mango Day - eat a mango, learn a mango fact , or find a mango recipe you want to try. National Hammock Day - this is your sign to relax - even if you don't have a hammock, just get outside and get comfy. Thursday Hot Enough for Ya Day - re...

  Step Away Challenge July 13-19 July's Healthy Habit Challenge is to step away and calm your emotions first, each day. However, if you are not flying into a rage on a daily basis you might be wondering how to engage with this challenge. Below some options to engage with the challenge. Noticing early signs counts toward this challenge.  Most folks can probably list things that will irk them easily, but identifying the first sign that you are triggered is harder. For one full day, try to notice the earliest sign possible that something is going sideways. Some folks might notice themselves giving a terse response, other folks might notice a change in their posture, or a feeling in their chest. As you notice things, write them down. That list can be helpful on difficult times, as you now have a "check engine light" to look for.  Experimenting with ways to step away counts toward this challenge. Stepping away can be literal or metaphorical, you get to decide what works for y...