LiveWell Vermont

  Self-forgiveness is a way of reconciling the way you see yourself after you experience guilt or shame. These feelings happen when you do something that makes you question the image you have of yourself. Whether you have disappointed yourself or others, it can be hard to be kind to yourself when you do something you aren’t proud of. Here are some tips for how to practice self-forgiveness: Have empathy for more than yourself: Without having empathy for both you and the other person involved, self-forgiveness can be empty and not mean much. Empathy is powerful. Take responsibility: You cannot forgive yourself if you don't own up to what you did both to yourself and other people. Learn to fully accept what you did. Try to repair the damage: It may be hard for you to truly forgive yourself if you feel you haven't done what you need to do to make amends. Be kinds to yourself: Life is not perfect, so why would people be?  When the going gets tough, remember to be caring and lovin...

  Have you ever struggled to manage your stress with limited time and resources? Managing stress can take many forms, from improving daily habits to finding new healthy coping mechanisms.  At times it can feel like all the best ways we can improve our lives are expensive, time consuming or both! However, there are options that are free and require minimal time to implement.  Meditation is one of them.   Meditation is the practice of mindfulness and helps to train attention and awareness.  The benefits are far reaching, but many of us seek meditation for helping us find calm in tense moments. This practice serves us best when done regularly and practiced during moments of low or no stress initially.  Once the meditative state is accessible, we can then use this technique in even in very high stress situations to manage stress, control anxiety, and improve our mental health. There are different types of meditation.  Silent and guided...

Being more organized can lead to better self-care You cannot underestimate the power of self-care during the hustle and bustle of the holidays. With the flurry of things to do, your self-care activities might fall by the wayside. One way to ensure you are making time for yourself is by organizing and planning all your tasks around the holidays. Consider the tips below to optimize your time and set boundaries. Learn to say no:  Decide what traditions offer the most positive impact and which plans cause too much stress. You do not need to attend every dinner you are invited to. If you become overwhelmed with baking, caroling, shopping, and visiting relatives, you may want to revisit your commitments. Pick a few favorite activities that you truly enjoy and politely decline others. Set a holiday schedule: Putting your plans on paper can show you how realistic they are. Try to use a time management planner. You can fill in the hours with your scheduled activities including driving time ...

  Benefits of mindfulness: Being fully present and aware helps us to focus, respond with compassion and avoid outsized reactions As the world around us changes and we are surrounded with uncertainty, mindfulness helps us cut down on unhelpful stress By helping us manage our stress, mindfulness helps us to become more resilient Anyone can learn and benefit from it We practice mindfulness as we are, there is no need to change to be able to use mindfulness Practicing mindfulness through enjoying the five senses Try increasing mindfulness by focusing on adding beauty, enjoying sound, savoring scents, cherishing treats, or relishing a stretch. Opportunities are everywhere, try: Mindfully petting your dog/cat/tarantula Interacting with loved ones while fully present, enjoying sight of their face, sound of their voice, etc.  Go on a walk, and take time to notice something positive with each of your senses What else would you like to do mindfully?

This season leaves millions of people blue, not joyful. Contributing factors include: Family members who live far away. Memories of a loved one who has passed away. Financial problems. Fatigue and feelings of being overwhelmed by tasks and obligations associated with the holidays. Idealistic expectations. Some ways to prevent the holiday blues include the following. Begin holiday preparations well in advance, to avoid becoming overwhelmed. Delegate chores like writing greeting cards or baking cookies to other members of the household. Don’t drink alcohol if it makes you moody and depressed. Don’t expect everything—food, decorations, family get-togethers—to be perfect for the holidays. Don’t spend beyond your budget. If keeping old holiday traditions is painful, start new ones. If you expect to be alone for the holidays, don’t wait to be invited somewhere; invite people over.

Today is the last day of autumn!  That feels weird to say, considering we've been deep into the cold season for a while now.  Anyway, let's send off the Season of Change with a celebratory cup: some healthier alternatives to the beloved PSL (pumpkin spice latte). Pumpkin Spice Coffee Brew a cup of joe using your favorite method In a separate container, mix together two parts canned pumpkin puree to 1 part half and half and 1 part maple syrup (for example, 2 tbsp pumpkin, 1 tbsp half and half, and 1 tbsp maple syrup). Stir in a few shakes of pumpkin pie spice Add in the pumpkin spice mixture to your coffee spoonful by spoonful, stirring well in between, and tasting until it reaches your desired level of flavor.* Pumpkin Chai Boil a cup of hot water and add 1 chai tea bag; let steep for recommended time while you prepare the pumpkin spice mixture In a separate container, mix together two parts canned pumpkin puree to 1 part half and half and 1 part maple syrup (for example, 2 t...

 

  Merry Happy Chrismahanukwanzakah! When we talk about nutrition around the holidays, a lot of the chitter chatter is about “temptations” and a lot of the advice we hear is about “resisting temptations” And yea, there are a lot of what we think of as “temptations” around this time of year. What are your favorite holiday treats that get labeled as “temptations”? (here are some of DHR's favorite treats!) Gingerbread cookies Pie Stuffed mushrooms Chex mix Eggnog Morning sticky buns hot cocoa chocolate peanut butter balls peppermint ANYTHING Latkes These treats are important for helping us celebrate! They help us feel connected to traditions, feel like the holiday is actually here, connect with family, remember family members who’ve gone before us, etc.! However, healthy eating doesn’t have to mean that we have to “stay strong” in the face of cookies and eggnog and latkes. In fact, depriving ourselves of these foods that we see as such an important part of the holidays is...

 Few desserts are as beloved as brownies. There's nothing more satisfying than an ooey gooey, warm, and chocolaty treat in your mouth! Brownies, and other baked goods, have gone through a recent "glow up" in the past few years. Lots of fresh new recipes for "healthy brownies" and other treats have popped up with swaps for healthier options.  Let's break down which healthy baking trends are HYPE and which are HEALTH.  Fats: Olive oil brownies Fats in pastries provides the texture, mouthfeel, and flavor that we love in our desserts. Replacing the butter with olive oil adds heart-healthy monounsaturated fatty acids, and reduces saturated fat. HEALTH! Starches: Black bean brownies Starch is the backbone of any pastry! Replacing refined flour with complex carbs from beans can help reduce the spike in blood sugar and add some gut-friendly fiber. HEALTH! Sweeteners: It wouldn't be a dessert if it wasn't sweet! Maple syrup  sweetened  Maple syrup is composed...

Pumpkin Spice Breakfast Bowl      Officially, winter doesn't start til Dec 21st! That means there is still plenty of time to maximize on the pumpkin spice goodness (though for some of us, pumpkin spice knows no date constraints!). Extra points for pumpkin spice: Pumpkin is a great source of fiber, vitamin A, potassium, and folate (among others). And those warming spices we love have great antioxidant properties! What's not to love?! Build yourself a pumpkin spice breakfast: Plop a serving of plain Greek yogurt into a bowl and top with: - canned pumpkin puree (not pie filling) - pumpkin pie spice (or a mix of cinnamon, ginger, cloves, nutmeg, and cardamom) - a drizzle of honey or maple syrup - toasted walnut halves  - coconut flakes (optional) - chia seeds and/or toasted pepitas (optional) Prefer a warm breakfast? Lactose intolerant? Try these toppings on a bowl of oatmeal! If you go this route, have a hard boiled egg on the side to meet your breakfast protein needs!

 Between flights to visit family, gifts for everyone, plus that new pair of skis you really *need* this year, it can be hard to fit into your budget this time of year.  Check out these tips for staying out of debt this holiday season! 1. Do you actually have a budget?      Write down your monthly income, and then create two columns: one for "fixed" expenses, and one for "flexible". In the fixed column, write out every expense you have to pay this month, like bills, groceries, rent/mortgage, loan payments, and subtract that total from your income.  In the flexible column, write out your usual spending categories, like entertainment, eating out, alcohol, and clothes and subtract the total from your remaining income. Play with the amounts you plan to realistically spend in those categories and see how much is left for gifts.  Hint: If you're new to budgeting, it can be helpful to review old credit card statements when decided how much you plan to sp...

  Many of us depend on habits and routines to help us fit in our healthy habits.  Whether it is prepping your favorite recipes on Sundays or a 10-minute stretch before bed, small routines are a common way to stay healthy.  These little habits add up and help our health and fitness a lot.  So how do we maintain our health through schedule changes? Identify Your Motivation Determine what deeply moves you to want to continue your healthy habit.  Tapping these deep desires, feelings and values are more meaningful than just "because I should" thinking. Quick Fix Determine an abbreviated version of your favorite routines, something you can fit in no matter what.  For instance, if you normally enjoy an hour of yoga daily, find a 15-minute fix .  This will help you fit it in for when life gets crazy. Make a List Although many things add up to a healthy life, make a list of your non-negotiable favorites that help you feel your best.  Note the ideal fre...

 Check out these tips for approaching the holiday feasting with a healthy attitude! 1. Regular Mealtimes       It can be tempting to skip breakfast or lunch to “save calories” for the feast but that plan can backfire, leading you to way overeat at dinner time!  Eat a healthy balanced breakfast and lunch so that you aren’t famished right before the big meal.  Treat the celebration meal as just another meal. Listen to your body and try not to eat to the point of discomfort. There will be leftovers, and you are allowed to have them.  How often do we say “I’ll just wait for dinner” or “I want to have room for all my favorite dishes” It’s really not a good idea to skip meals. Not to mention, it can make your digestive system pretty unhappy! If you have the mindset, “I can only have this once a year so I’m going to pack it all in right now” banish that thought! You can totally make turkey and stuffing another day. They sell turkeys all year round. 2. Fruits ...

Ingredients: 3 medium leeks or onions 1 1/2 tablespoons canola oil 4 cups coarsely chopped baby spinach 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 1/4 cup plain Greek yogurt 2 tablespoons chopped chives 1/2 teaspoon vinegar 1 (8-oz.) container sour cream Instructions: Remove and discard root ends and dark green tops of leeks, if using. Cut each leek in half lengthwise; rinse thoroughly under cold running water to remove grit and sand. Thinly slice leeks or onions crosswise to equal about 4 cups. Heat a large skillet over medium-low. Add oil; swirl to coat. Add leeks to pan; cook 25 minutes or until very soft and caramelized, stirring occasionally. Stir in spinach, salt, and pepper; cook 2 minutes, stirring until spinach wilts. Remove pan from heat; cool leek mixture completely. Combine yogurt, chives, vinegar, and sour cream in a bowl. Stir in spinach mixture. Refrigerate until ready to serve. Serve with your favorite rainbow of veggies and whole grain crackers f...

  As we enter the holiday season, it can be helpful to remember that these times can be stressful for many people. In fact, one NAMI study showed that 64% of people with a mental illness felt worse during this season. So what can we do? Take a look at the tips below, and sift through for ideas that are helpful for you. We are all different. Doing everything every day is more likely to make you feel crazy than help you stay sane. Think about what has helped in the past, and experiment slowly from there. Make Time for Gratitude  This can be a helpful way to refocus your view of events toward the positive, and acknowledging the good around you. Manage Your Time  “Plan for the worst and hope for the best” when you schedule out your days. Definitely don’t try to do too much! Set or Maintain Boundaries Social dynamics are complex and can be intense! If you know you are going into a more challenging gathering, identify a person you can take a walk or side conversation wit...

  Whether you are hosting a crowd or whipping up a snack for yourself, try these delightful sweet potato toasts!  The recipe is easily customizable; halve or double the recipe, add lox, leave off the cheese, or swap out veggies you don't like for ones you do! Makes about 6 servings INGREDIENTS 2 medium sweet potatoes (about 1 lb total) 1 tbsp extra-virgin olive oil, plus extra for drizzling Kosher salt 1 avocado, thinly sliced 4 radishes, thinly sliced 2 tbsp fresh chives, minced 2 ounce feta cheese, crumbled (about 1/2 cup) 1 pinch crushed red pepper flakes ¼ cup alfafa sprouts Juice of 1 small lime Preheat the oven to 450ºF. Slice off the 4 long sides of each of the sweet potatoes so the potatoes are squared off and sit flat on a cutting board. Slice the potatoes lengthwise into 1/2-inch-thick planks, about 5-inches-by-2-inches (you should get 3 planks per sweet potato). Combine the sweet potatoes, olive oil and a pinch of salt in a medium bowl ...

  Seeing a Registered Dietitian for Nutritional Counseling Can Change Your Life A nutritionist or dietitian is an expert on food and nutrition. Their counseling and education can help you manage many common health concerns – and live your fullest life! With Blue Cross and Blue Shield of Vermont, you have a choice of how and where you can schedule your visit: IN OFFICE: To set up an appointment to see a registered dietitian or nutritionist in your area, use the Find-a-Doctor tool on our website. Select “Registered Dietitian” or “Nutritionist” for a listing. You must use a network provider. ONLINE: Get personalized nutrition counseling and support whether you’re at home, work or on the go using Amwell®. Connect with a health coach or nutritionist through two-way video using your smartphone, tablet or computer with a webcam.  Visit with a nutrition counselor any day of the week (nights and weekends too)! Download the iOS or Android mobile app OR visit bcbsvt.amwell.com and enter ...

  How to Better Manage Your Time Between work tasks and your personal to-do list, 24 hours in a day may not feel like enough. The fatigue and disorganization of scrambling to get things done can lead to reduced productivity in both professional and personal areas of life. Organizing your time can help you feel productive and manage stress. Consider the tips below to improve your time management skills and bring more balance to your life. Set Realistic Goals Goals give purpose and direction. Smaller, more manageable goals may give you a sense of accomplishment and drive towards a bigger purpose. Get Organized Organize your stuff and your time. Clear and declutter your space in small increments each day. Prioritize your tasks and schedule time to complete the most important ones first thing in your day. Ask For Help You can’t do it all on your own. Find ways to delegate tasks to increase your ability to work smarter, not harder. It’s OK to ask for help. Relax & Recharge Find self...

  Tips for Switching Off After Work Having the ability to “switch off” after work can help prevent burnout and allow you to be more present in your personal life. Transitioning from work to home life can be challenging to do. This is especially true as remote work is becoming more common. The line between home and office often becomes blurry. You might find yourself thinking about work tasks when you are trying to relax or spend time with friends and family. Consider these tips to help you disconnect at the end of the workday. Leave work at work:  If your job allows it, silence or turn off work-related features such as email or phone calls when you are not at work. Even something as simple as checking a work email after hours can cause your mind to wander back to work and make it more difficult to disconnect. Develop healthy coping strategies: Choose coping skills that you can regularly utilize at the end of every workday. What can help you mentally transition to your home li...

  Here at LiveWell Vermont, we define wellness in a holistic way. There are many ways to measure of how well someone is doing in life, and it goes way beyond your time in the Corporate Cup!  This includes many things:    Mental Health – Many of us have times where we experience depression, anxiety, or substance use; when your mental health can’t keep up it takes a toll on everything else Sleep Habits – Who feels their best when they get 4 hours of sleep? Nutrition – Self care includes healthy foods that you genuinely enjoy Physical Activity – Ever sit so long you creak when you get up? We were made to move! Vocational Wellbeing – Your job is so much more than a paycheck. Enjoying your work means that it is fulfilling instead of draining; vital when you consider how much time you spend at work! Financial Wellbeing – Healthy finances mean more choices: options to eat different foods, work out different ways, and live in different areas without the stress of future co...

  Babies aren’t the only ones who need a routine... Try these tips for a better night's sleep! 1. Create a nighttime routine Doing the same things before bed can prime you for sleep. In addition to the things you already do, try taking a bath or shower.  Afterwards, turn off any devices, such as your smartphone or tablet. Screens give off blue light that can keep you from falling asleep. If you miss the time spent on your phone in the evening, try substituting an audio book, meditation, or a phone call. 2. Set Alarms Consistency is important! Waking up and heading to bed at the same time each day helps with your circadian rhythm, so you can fall asleep and wake up easily. Make sure you stay on schedule by setting an alarm for both the evening and morning. 3. Let in the Light Sunlight can wake you up!  This study found that exposure to light in the morning can help with sleep quality and quantity. 4. Get moving Exercising can give you an energy boost during the ...

When you think of a healthy lifestyle, you might focus on exercise and nutrition. Make sure you are considering other habits that help prevent disease as well. Check out these often-forgotten pillars to optimal health below. Source: Sleep.org, MHANational.org, CDC.gov, Heart.org, HHS.gov

Adapted from Kenji López-Alt's recipe, Roasted Pumpkin Soup With Brown Butter and Thyme. 1 medium kabocha squash, about 4 1/2 pounds total Olive oil, salt and freshly ground black pepper 1tsp thyme 6 tablespoons (3/4 stick) unsalted butter 2 onions vegetable or chicken stock (low sodium if store bought) 2 bay leaves 1 tablespoons maple syrup 1 tablespoon lemon juice Adjust oven rack to lower-middle position and preheat oven to 375°F. Split pumpkins in half with a heavy chef's knife or cleaver. Scoop out the seeds and discard or save for another use. Rub flesh with olive oil, salt, and place cut-side-down on a lightly oiled baking dish and place in oven. Roast until completely tender, flipping halfway through cooking, 1 to 1 1/2 hours total. Remove from oven and let rest until cool enough to handle. Meanwhile, melt 2 tablespoons butter in a large Dutch oven over medium-high heat. Add onion and cook, stirring frequently, until softened but not browned, about 4 minutes. Add stock...

Have you ever had a goal that you were dedicated to, really wanted to achieve but somehow just couldn't manage to prioritize it with everything else going on in your life?  Habit stacking is a way to turn tasks on autopilot, so you don’t need to rely on will power or motivation.    For instance, let’s say you want a healthy body.  That is a very broad and vague goal.  So, you refine this to a smaller, more tangible goal: 10 minutes of strength training a day, 5 days a week.  We now have an idea for a habit that supports your goal of getting a healthier body and interests you.   10 minutes is an amount of time that you know you can find in your day, but now how to make it happen?  Stack it with something you KNOW you will do!  For instance, if you know you will shower every evening, try leaving a note for yourself by the shower to complete your 10 minute strength training routine.  You can leave your mat and weights visible in the bathroo...

  This recipe is adapted from Kerry Seretsky's recipe for Pumpernickel Grilled Cheddar with Apple and Thyme.  Pair with your favorite tomato or pumpkin soup! 8 slices hearty pumpernickel bread 3/4 pound excellent, very sharp cheddar cheese 1 Granny Smith apple, sliced very thinly 2 tablespoons Dijon mustard Salt and pepper Butter Preheat a griddle or skillet on medium heat. Grate the cheddar cheese, and arrange it on four slices of the bread. Cover with a thin layer of apple slices (you may not need the whole apple). On the other 4 slices of bread add mustard. Top the apple-and-cheese slices with the mustard-and-seasoning slices, to create the sandwiches. Melt a dab of butter on the griddle, and grill the cheese sandwiches, about 4 minutes per side, until the cheese is melted and the bread toasted and crisp. OR If you prefer not to toast sandwiches in a pan, you can get the cheese melty under the broiler. Place apple slices close to the bread for this method, and pop the 4 sl...

  Its October, and I can’t think of a better way to get my heart rate up than by racing through a corn maze! Check out the list below, and find a corn maze near you. Hathaway Farm, Rutland: 13 acres of serious corn maze and a series of clues – work out your mind and body to get through this one! Can also be done as a flashlight maze each Saturday night! Gaines Farm, Guilford: A 7 acre corn maze that is also available at dusk, as a Twilight Maze. Stay for the haunted hay ride after! Isham Family Farm, Williston This 108 acre family farm is full of fun, with wagon rides, pumpkin picking and a 2 acre corn maze. Percy Farm Corn Maze, Stowe: Each year a unique path is created. Not only is it designed to be fun for the whole friendly, but even leashed dogs are also welcome! Great Vermont Maze in Danville: Last but not least, this is the largest corn maze in New England! 24 acres, and usually about 2 hours to finish this huge corn maze. There is also a Scenic Maze, which usually tak...

  While many of us spend time and energy ensuring that we are kind and compassionate to others, we often forget the importance of being compassionate toward ourselves.   Never forget that the way we speak to ourselves impacts every moment of the day! Critical self-talk can increase depression and stress. Practicing self-compassion can help us become more motivated, confident and enjoy our lives more. One quick exercise for practicing self-compassion is simply to take time to check in with ourselves, and find out how we are doing.   Silly as this may seem, many of us live in such a flurry of activity that we don’t necessarily “just know” all the time how we are doing.   This self compassion exercise can be broken up into three phases: Phase 1: Identify one feeling in this moment. Phase 2: Identify a corresponding need. Phase 3: You can “fix” the need, or simply accept that the need is present.   There is no wrong answer here. Example: I am frustr...