LiveWell Vermont

  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...

  The Vermont Department of Health and LiveWell Vermont have partnered to make  The Arthritis Foundation's Walk With Ease  program available for State of Vermont Employees. This 6-week walking challenge will run from Monday, August 3 - Friday, September 18th. It includes regular encouragement through emails, a free Walk With Ease guidebook, and is rewarded with a point voucher on the Wellness Portal. While walking is the central activity, Walk With Ease is a multi-component program that includes health education, stretching exercises, and motivational strategies to stay physically active. To successfully complete this program, participants will complete a walking routine at least three times per week. Contact LiveWell Vermont at  dhr.livewellvermont@vermont.gov  or 802-828-7308 with questions. Registration is open now through July 17th Space is limited... sign up today!

  Small Ways to Support Inclusion All Year Long June may be Pride Month, but creating a welcoming and inclusive community doesn't end when the calendar turns to July. Inclusion is built through everyday actions that help people feel seen, respected, and valued.  Here are a few ways to carry the spirit of Pride throughout the year: Lead with curiosity and respect. Everyone's experiences and identities are unique. Approaching others with kindness, openness, and a willingness to learn can help build stronger connections and understanding.  Use inclusive language. Simple choices such as using a person's correct name and pronouns, or avoiding assumptions about someone's family, relationships, or experiences can make a meaningful difference. If you make a mistake, acknowledge it, correct yourself, and continue the conversation. Listen to understand. When someone shares a perspective or experience different from your own, practice listening without judgment. Feeling heard is a...

  With the beginning of summer, many of us are happy to be outside again. Sunlight can help regulate circadian rhythm, support mood, and contribute to vitamin D production. At the same time, ultraviolet (UV) exposure increases the risk of skin cancer, and Vermont consistently reports melanoma rates well above the national average. According to the National Cancer Institute State Cancer Profiles , Vermont's melanoma incidence rate is about 35 cases per 100,000 people, compared to about 23 per 100,000 nationally.  With so much conflicting information available, it can sometimes sound like there are only two choices: avoid the sun or skip sun protection. In reality, the research supports a more balanced middle ground.  Natural light exposure, especially earlier in the day, helps support the body's sleep-wake cycle and may improve alertness and mood. Sunlight also helps the skin produce vitamin D, which is important for bone health, muscle function, and immune health. Importa...

  June is Men's Health Month, and it can be a helpful reminder to pay attention to the habits and screenings that support long-term health.  Many common conditions affecting men, including high blood pressure, high cholesterol, type 2 diabetes, and some cancers, can develop gradually with few early symptoms. Preventive care and routine screenings help catch concerns earlier, when treatment is often simpler and more effective. Health habits also do not need to be all-or-nothing to make a difference. Research shows that small, consistent behaviors are more likely to last over time than major lifestyle overhauls.  A few simple ideas:  Take a 10-minute walk after meals Add protein and fiber to snacks and lunches Drink water regularly throughout the day Stretch before or after long periods or driving or sitting Schedule a preventive visit or screening you've been postponing Aim for a little more sleep when possible Even small changes can support energy, mood, heart heal...