LiveWell Vermont

  Vermonters know that health isn't just personal - it's something we build together.  The Department of Health's 3-4-50 initiative  focuses on three behaviors (tobacco use, poor diet, and physical inactivity) that are linked to four chronic diseases (cancer, heart disease, lung disease, and diabetes. Together, they account for over half of all deaths in Vermont. That's the data. But the real story is how much of this shows up in our everyday lives and our communities. Where It Shows Up You can see 3-4-50 in places we already know: A community garden getting people closer to fresh food A well-used trail or sidewalk that makes it easier to move a little more A workplace that encourages people to step away, take a walk, or eat lunch together Local decisions that make the healthy choice the easy choice These things don't feel like "health initiatives," but they add up to something real. A Shared Effort In a small state like ours, these changes ripple. One gar...

  As we move into the heart of spring, many of us are looking for ways to boost our energy and outlook. One powerful tool for wellbeing is optimism - but not the "everything is perfect" kind.  Psychologist Martin Seligman, a pioneer in the field of positive psychology , describes optimism as a learned pattern of thinking rather than a fixed personality trait. His research shows that how we interpret everyday setbacks can influence our motivation, coping skills, and overall wellness. In optimistic thinking, challenges are more likely to be viewed as temporary and specific rather than permanent or overwhelming. For example, instead of thinking "Nothing is going right," an optimistic perspective might be "Today was tough, but tomorrow is another chance to try again." This shift may seem small, but research suggests it can have meaningful effects. Studies have linked optimistic thinking with greater resilience , lower stress , and improved health outcomes ....

  Among the many wondrous benefits of sleep - including better memory , lower cardiovascular risk , and decreased stress hormones - there is another important one: healing.  Studies show that good sleep can help speed wound healing, lessen inflammatory responses in the skin, and provide our bodies with the resources needed to mount an effective defense against viruses. When we sleep, damaged cells and tissue are repaired, and new ones are created.  If this science inspires you to catch up on some Zs, remember to consider the "QQRT" Protocol when assessing our sleep: Quantity:  The number of hours spent sleeping. Adults ages 18-65 should aim for 7-9 hours per night, while adults 65+ should aim for 7-8 hours. Quality:  The level of deep sleep and restfulness achieved. Regularity:  How consistent your sleep routine is. It's best to keep a steady schedule, even on the weekends. Timing: the best time for you to sleep - everyone's circadian rhythms are unique....

  As the days get longer and signs of spring slowly emerge, it can help to step outside (even briefly) and notice what is changing. Research suggests that time in nature may support  lower stress levels ,  reduce blood pressure , and help  improve attention span . Even short periods outside can have measurable effects. Mindfulness doesn't have to mean sitting still and focusing on breathing. It can be as simple as paying attention.  This week, we invite you to try a small experiment: take a short stroll or step outside during your day and intentionally notice a few details of what's around you. You might find: a patch of snow melting a bird call you haven't heard since last year a bud on a tree high above you the way the light or shadows feel different than they did in deep winter the earthy smell of warm or disturbed soil the sunlight or wind changing the temperature of your skin You may be surprised that the longer you spend "just noticing," the more observant...

Broccoli Rabe Lentil Soup   Last week we discussed ways to get a better "nutrient bang for your buck." This is a simple, nutrient-dense soup with only five ingredients (not including water, olive oil, salt, and pepper). It's flexible and comes together quickly. Makes 4 servings. 1 cup lentils, rinsed  1 bunch broccoli rabe, chopped (can substitute kale or mustard greens) 4 cloves garlic, chopped 1 lemon, zested and juiced  Olive oil, salt, pepper 5 cups water Bouillon/broth/bouillon paste to taste  Heat stock pot/Dutch oven over medium heat. Add generous amount of olive oil. Sauté garlic over medium heat for about 30 seconds - 1 minute, until fragrant. Add broccoli rabe. Season with salt. Sauté for about 2-3 minutes, until leafy bits have browned but stalks and blossoms still bright green. Scrape everything out of pan and set aside.  Add another small swirl of olive oil and add lentils to pot. Add bouillon paste or any other dry or sticky seasoning at this time ...

  When it comes to making purchases, we all want to get the most value for our hard-earned dollars. We can approach nutrition the same way by incorporating more  nutrient-dense  foods into our diet - giving us the best nutrient "bang for our buck." Nutrient-dense foods are those that provide a high amount of vitamins, minerals, fiber, and other beneficial nutrients relative to their calorie content. In other words, they offer more nutritional value in each bite.  Choosing nutrient-dense foods doesn't mean eliminating foods you love or following a strict diet. The goal is to make small adjustments to your overall patterns. Here are a few examples of nutrient-dense foods you may want to incorporate: Dark Leafy Greens: Perhaps the ultimate powerhouse of nutrient value, dark leafy greens contain a multitude of  antioxidant  micronutrients. Dark leafy greens include kale, chard, collard greens, bok choi, and spinach, and are delicious in soups, sautés, pastas, o...

March is National Nutrition Month - a time to reflect on how the food we eat can support our energy, mood, focus, and overall wellbeing. Addressing our nutrition can become complicated or overwhelming, but it doesn't have to be. Research shows that small, sustainable changes are more effective than dramatic overhauls. When change feels manageable, we're more likely to maintain it. Instead of trying to do everything differently, think about some small shifts you can make in your daily life to support your wellness goals. Here are some ideas to get inspired: 1. Add, don't subtract. Rather than focusing on things to cut out, try adding what you may be lacking, whether that's fruits, vegetables, whole grains, or something else. This could look like adding fresh fruit to your morning yogurt or oatmeal, packing some salad at lunch, or stirring frozen vegetables into pasta, soup, or side dishes. 2. Pair fiber with protein. Combining these nutrients can help support steady en...

The holidays can spark a lot of joy but can sometimes come with a lot of stress as well. Taking care of yourself during this time will allow more space for you to enjoy whatever you have going on - time-off, family, friends, traditions, social events, etc.! Here are some self-care reminders, especially if you are focused on those around you: Prioritize rest and sleep: Maintain a consistent sleep schedule and make sure to rest in the ways that truly nourish you. Make supportive food choices: Balance festive treats with nutritious meals. Find a healthy balance for your social time: It's ok to say no to certain events, know your limits, and allow yourself to take social breaks as needed. Express emotions openly: Allow yourself to feel and express joy, sadness, or stress.  Stay hydrated: Drink water throughout the day and be mindful of alcohol consumption Cultivate gratitude: Focus on a few things that you are thankful for on a daily basis.

  M any people benefit simply by cutting back on alcohol. It is a low-risk way to try to improve your health and happiness. If you think you may be dependent on alcohol, please talk to your doctor about a plan.  The following steps may be helpful: Understand your habits:  Evaluate your starting point using the  Check Your Drinking  tool from the CDC. Take special note if there are events, situations or other triggers that correlate with more drinking.  Set a goal.  Set a limit on how much you will drink. You can do a general goal, as in "I will not drink more than one drink on any given day" or a specific goal, "At my daughter's wedding I will have a maximum of three drinks." Take time to reflect on your goals regularly and adjust them if needed. Keep a diary of your drinking.  For one month, keep track of every time you have a drink. Include information about what and how much you drank as well as where you were. Compare this to your goal. If you...

Incorporating plants into your diet, home, or lifestyle offers a multitude of benefits for both physical and mental well-being. Dietary Benefits: A plant-rich diet can significantly reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain cancers. Foods that are a good source of fiber, vitamins, and antioxidants contribute to overall health and longevity . For instance, lentils are highlighted as a top anti-inflammatory plant-based protein, offering essential nutrients like magnesium, potassium, and folate . Home Environment: Introducing indoor plants into your living space can reduce stress, and improve mood. Caring for plants can also provide therapeutic benefits , aiding in mental health and cognitive function . Lifestyle Integration: Beyond diet and decor, engaging with plants through plant care routines can foster mindfulness, purpose and a sense of accomplishment. This connection to nature promotes relaxation and can be a valuable too...

  Join us at one of the following Benefit Fairs! Get your benefits questions answered, get your flu or COVID vaccination with Live Well  Vermont! November 3:  State Office Complex, Waterbury, Cherry Conference Room November 4:  Pavilion Building, Montpelier, Conference Room 110 November 6:  Asa Bloomer Building, Rutland, Conference Room 266  Questions about Open Enrollment? Benefits | Department of Human Resources DHR.Benefits@vermont.gov Haven't gotten your flu vaccination yet? It's not too late. Register online* today to get your flu shot at one of the locations above: kinneydrugs.com/livewellvermont/ Questions About Flu Vaccination Clinics?  LiveWell Vermont Programming | Department of Human Resources DHR.LiveWellVermont@vermont.gov What is Open Enrollment? Open enrollment is where you can sign up for, drop, or make changes to your benefits for the next year. It’s the only time you can make these changes unless you have a major life event, like gett...

 Positive experiences can easily pass unnoticed or be quickly forgotten as we go about our daily lives. Savoring, taking a moment to fully absorb and appreciate small joys, beauty, or a success, amplifies the emotional benefits of these moments. Sometimes we need to look for the good or to give ourselves a reminder to slow down so that we can allow these good feelings to linger. Give it a try this week. Whether it's a compliment, a peaceful morning, or a shared laugh, intentionally pause to feel gratitude and build a sense of happiness over time.

Preventative care is all about staying healthy and avoiding illness before it becomes a problem. Here are some of the main areas to focus on that will help you create a foundation for long-term health: Regular Screenings & Checkups Primary care visits: Annual physicals to monitor general health. Blood pressure, cholesterol, and diabetes screenings Cancer screenings: Discuss with doctor Eye and dental exams: every 1-2 years Vaccinations Flu shot: annually COVID-19 vaccine: As recommended based on current guidance Shingles: For adults 50 and older Mental Health & Emotional Wellness Screenings: Depression, anxiety, substance use Therapy or counseling: When needed Stress management: Mindfulness, meditation, or hobbies Social connections: Maintain strong relationships Lifestyle & Behavioral Habits Nutrition: Whole foods, fruits, veggies Exercise: At least 150 minutes of moderate aerobic activity per week Sleep: 7-9 hours per night Hydration: Drink enough water daily Ergonomics ...

  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. Vaccination is the most important thing we can do to protect ourselves and they prevent millions of deaths worldwide every year. 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. Learn more: Understanding COVID-19 Vaccines Understanding Influenza Vaccines

   This week's challenge is to spend time appreciating yourself. We encourage you to take at least one moment each day to notice and savor one great thing about your body, approach to life, skills, strengths, or anything else that makes you unique.  This may be quite a shift from your current practices, so here are some tips: Make time: Setting aside time to be intentional can help turn this from checking a box to a meaningful exercise. While simple, appreciating yourself is not necessarily easy. If you are having a hard day it might take a little more time to get into the right headspace, find a meaningful aspect to appreciate, and revel in it.  What would ____ say? Consider what your dog, best friend, boss, or spouse would appreciate about you.  My dog just loves my throwing arm and my snuggles are top-tier. Who am I to disagree with canine wisdom? Get Specific: Pick a body part at random, and consider what you love most about it.  What do I love most a...