LiveWell Vermont

     Follow these tips when completing your stretches: Stretch until a mild tension is felt, then hold. All stretches should be held for up 30-60 seconds unless otherwise stated Avoid stretches to the point where numbness or a tingling sensation is felt Focus on the stretch and avoid any distractions. Try to relax the muscles throughout the passive movement of the stretch, as this will help to alleviate any unnecessary tension within the muscle. Do not hold your breath, breathing freely helps you relax and get the best stretch. Trunk Stretches Spinal Twist   Area Stretched: lower back Description: Lay flat on your back  Lift one leg up and across the body, bringing the knee up to the level of the hips. Keep your shoulders flat on the ground and the other leg straight. Hold stretch for 30 seconds. Repeat on other side.    Back Cat Stretch Muscles Stretched: erector spinae, external obliqu

Losing weight can be both challenging and a daunting task with all the conflicting diet advice out there. While most methods will work over time, there is a right and a wrong way to lose weight in order to maintain health and to keep the weight off for good. Here are the top five mistakes people make, and the healthy alternative to have long-lasting success.  1. Skipping meals Most of us know that starving ourselves is not healthy, but some of us think that if we skip one or two meals a day, it will be okay. Unfortunately, this is far from the truth - it can take a very negative toll on your body and in reality will not help you lose weight. This is because when you consume too few calories, your body thinks  it is starving and adjusts its metabolism. When you go back to eating normally, your metabolism is now slower, meaning you need fewer calories than before. Over time, this process leads to weight gain in the form of body fat, which further damages your metabolism. Co

Are you finding that your workday is leaving you frazzled and stressed? If you feel a large disconnect between your work and home life, it's important to regain a sense of serenity at your workplace. Start by trying one or two of the following tips to discover what works for you. Wait on the coffee! Coffee is dehydrating, so wait until you've had some breakfast and a glass of water before having your morning cup. You may find yourself less anxious and avoid experiencing the caffeine crash. Take breaks to breath. Practice a simple breathing exercise of inhaling for 5 seconds and exhaling for 8 seconds for 1 minute. You'll start to notice awareness coming back to your body, which will help you relax when you encounter tense or overwhelming moments. Organize your workspace BEFORE you leave the office. Take a few minutes every evening to tidy up your space, put pens away, paper work in its correct folder or recycling bin and clean up any plates or cups that may be on y

Welcome State Employees & Retirees Live Well Vermont State Employees' Wellness Program is excited to announce our 2014 incentive campaign “One Life, Live it Well.” This campaign encourages you to complete an online health assessment and one wellness challenge offered in 2014. Completion of wellness initiatives qualifies you for cash incentives (up to $100!) or points toward wellness drawings. To get started, visit our new LiveWell Vermont Wellness portal to complete an online personal health assessment and register for the annual Spring 5K Fitness Challenge. The challenge starts on April 7 and encourages participants to be physically active for 6 weeks and complete a 5K. See the How to Register video below and portal and challenge instructions on our website  located under Forms and Documents. While on our Wellness Portal, spend a few minutes checking out the wide variety of tools and resources to support your health and wellness. In addition to the online health as

Consider this your get-fit trifecta. All you need get fit is a smart combo of these three fitness fundamentals. CARDIO Pretty much any activity that gets your blood pumping is cardiovascular. When your heart rate rises, muscle cells break down sugar and fat for fuel, burning calories. Clearly there are a ton of ways to do this, but exercise physiologists lump cardio into three buckets -- long, slow distance (LSD), medium hard (tempo) and high-intensity interval training (HIIT). What's what: LSD: These sessions are long (45 to 60 minutes) and slow; you're moving at a pace that you can easily sustain. The whole point is to increase your endurance, so you can build a solid foundation to prep for shorter, higher intensity sessions. Tempo: In these more challenging 20 to 30 minute workouts, you'll close in on your anaerobic threshold, the sweet spot where your body shifts from burning a higher percentage of fat to more carbs, which are easier to access for energy. The up

If you need health insurance, now is the time to get covered! Pick your plan by March 15 to start coverage on April 1. Open enrollment for 2014 ends on March 31, 2014! Premiums must be paid prior to the start of your coverage. Who can use Vermont Health Connect? Individuals, families and small businesses in Vermont will get their health coverage through Vermont Health Connect. This includes: ·   Vermonters  who do not have health insurance ·   Vermonters  who currently purchase insurance for themselves ·   Vermonters  who have Medicaid or Dr. Dynasaur ·   Vermonters  who currently have  Catamount or Vermont Health Access Program ·   Vermonters  who are offered unaffordable coverage by their employers ·   Small businesses  in Vermont that provide coverage for their employees Questions? FAQ’s about Vermont Health Connect Call : 855-899-9600 Email : vthealthconnect@state.vt.us

Feeling like you're always on the go? Are you rushing from one activity to the next? Do you find you're multitasking on a day-to-day basis?  If so, it's no wonder why you're feeling overwhelmed and exhausted. You're not alone! T his situation is not unlike many people’s today, who find themselves rushing here, there and everywhere in the name of productivity. The drive to succeed leads Americans to cram their schedules, leaving little to no time for leisure time, healthy eating and social interaction, all of which are key to overall health and wellness. So is it all worth it? Most likely not. The act of slowing down in life and taking time for yourself and others could make all the difference. Not only will it foster better personal and work-related relationships, but will also boost productivity and benefit your physical health, as well.  How can you slow down? Try the following tips: Disconnect and power down . Our constant need to check emails, messa

YIELD: 2 servings TIME: 10 minutes INGREDIENTS: 4 tablespoons unsalted butter 2 large cloves garlic, minced 6 ounces large shiitake mushrooms, stems removed Salt and freshly ground black pepper 1 tablespoon chopped parsley PREPARATION: Combine butter and garlic in sauté pan. Heat until butter is melted and garlic starts to sizzle, about 30 seconds. Do not let garlic brown. Add mushrooms and sauté 3 to 4 minutes, turning until lightly browned. Season to taste with salt and pepper, sprinkle with parsley and serve. Pin it

Are you, like over 81 million Americans, suffering from dry, cracked skin this Winter? Dry winter air and frigid temperatures in Vermont contribute to loss of essential oils and water in your skin, causing damage to the protective outer layer. Once the protective layer is damaged, your skin quickly becomes cracked, itchy and irritated. Lisa Benest, a board certified dermatologist, explains how our skin functions on The National Skin Care Institute's website: "The Department of Dermatology at the University of Iowa Hospital describes healthy skin as a multi-layer cake covered by a single sheet of clear plastic food wrap to keep it fresh. The plastic food wrap prevents the frosting and underlying layers of the cake from drying our by preventing loss (evaporation) of the water from the cake into the air. It is the moisture in the cake that gives it its freshness. The outermost layer of the skin, which acts like the plastic food wrap is about the same thickness, is ca