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 loving

  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 ones are commonly thought of, moving meditations and

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 and

  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 tb

 

  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 isn’t a

 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 spend in each cat