LiveWell Vermont

  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 frequency, and whether you want

 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 and Veggies Focus on adding colors

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 with for a quick

  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 and toss gently to coat. Spread the

  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 service k

  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-car

  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 life? A few

  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 consequences Preventa