LiveWell Vermont

Want to spend more time outdoors this winter? The Vermont Rail Trail System has over 100 miles of pathways throughout the state.  Rail-trails are multi-purpose, public paths created from former railroad corridors. Flat or following a gentle grade, they traverse Vermont’s downtowns, villages, and rural countryside. Ideal for bicycling, walking, cross-country skiing, snowmobiling, dog-sledding, equestrian and wheelchair use, rail-trails are extremely popular for recreation and transportation.   For more information and to find a trailhead near you, visit  Vermont Rail Trails .

The gift of your presence is one of the most meaningful things you can offer to those around you. In a world filled with distractions, simply showing up and being fully engaged can have a profound impact on mental and emotional well-being, for both you and others. Human beings are inherently social, and research shows that connection with others plays a crucial role in reducing stress, enhancing happiness, and fostering resilience.  When you spend quality time with someone, actively listening and engaging, you create a space for genuine connection and trust. This act nurtures a sense of belonging, which is fundamental to emotional health. The brain releases oxytocin, sometimes known as the "bonding hormone", during positive interactions, which can help reduce anxiety and improve mood. Here are three ways to enjoy quality time with those around you: 1. Unplugged Conversations: Make it a point to have device-freed conversations. Putting phones and screens away helps you focus s...

Cultivating self-compassion involves developing a kind and understanding attitude toward oneself, especially during times of failure or personal difficulty. According to recent research, practicing self-compassion includes three core elements: self-kindness, common humanity, and mindfulness. Self-kindness is about being warm and understanding toward ourselves rather than overly self-critical. Recognizing common humanity reminds us that everyone experiences setbacks, helping to reduce feelings of isolation. Lastly, mindfulness enables us to acknowledge our thoughts and emotions without over-identifying with them, allowing us to process them more effectively. Practicing these elements regularly can help reshape our inner dialogue, making it more supportive and resilient. Self-compassion is closely linked to mental health benefits, such as reduced levels of anxiety, depression, and stress. Practicing self-compassion decreases self-judgment, helping individuals be more forgiving of their i...

To balance out the dark, cold, windy, and dry qualities of winter, here are some tips to keep your body, mind, and spirit thriving: Move every day in a way that you enjoy; walk outside and get some winter sun, try yoga at home, swim at the local indoor pool, cycle, etc. Cook seasonal vegetables, make soups and stews, eat a warm breakfast like oats, and incorporate healthy oils like olive oil or ghee into your meals. Keep warm colors around you to combat the winter "blues". Orange, gold, deep reds, encourage a cozy feeling. Cover up with a hat and scarf not only keeps you warm but also provides a sense of safety and calm when it's cold and windy. Head to bed a little earlier and/or wake up a little later when the sun is rising if possible. Get extra rest and sleep as the environment is darker. Go within and practice meditation. Winter can be a good time to reflect on yourself. Try something new! Get creative and pick up a new hobby, book, puzzle, something that excites you...

Spending money in a way that feels good means aligning your purchases with your values and priorities while staying within a budget. This approach lets you enjoy the holidays without the stress of debt or overspending. Choosing thoughtful, meaningful gifts, setting limits on each purchase, and focusing on experiences over material items can create a fulfilling holiday season without financial strain. Spend intentionally so that you feel good about what you buy, know that it's within your means, and brings joy to you and those you care about. Here are some ideas for staying on top of your holiday spending: Set a budget and track spending: Decide on a total holiday budget, covering gifts, food, decorations, and any travel expenses. Break down the budget for each category, then track each purchase to stay within your limits. Give personalized, low-cost gifts: Consider giving thoughtful personalized gifts that don't cost much, like handmade items, or baked goods. Meaningful gifts ...

  Whether you typically participate in challenges through the Wellness Portal or don't use the Portal at all, we would like to invite you to join us for a challenge hosted on our LiveWell Vermont Teams Channel for the month of December! The Find Calm in 5 Challenge is all about trying different mindful, calming exercises that can be done in five minutes or less. We will post a weekly exercise such as deep breathing (spoiler!), and you can try it out any time, or multiple times, throughout the month. We'd love to hear some feedback from you once you do give it a try by leaving a reaction on the weekly post. If you participate all month, you'll be entered into a drawing for a prize!

  For all our friends participating in the Wellness Incentive Program through Virgin Pulse , we wanted to remind you that this quarter is short! All points must be logged by 12/1.  This quarter is short to allow time to pay out incentives during the calendar year.  During the month of December, you won't earn points. If you do choose to log activities because that is best for you that is fine, but we want to be sure you understand that this won't be working toward an incentive.  If you have any questions, please reach out to the Wellness team at dhr.livewellvermont@vermont.gov. 

  The holidays are often seen as a joyful time, but they can also bring stress, loneliness, and anxiety. It’s important to take care of your mental health during this busy season. Here are some tips to help you stay balanced and enjoy the holidays. 1. Manage Your Expectations: The holidays don’t have to be perfect. Don’t put pressure on yourself to create the “ideal” holiday. Focus on what truly matters to you and let go of the rest. If you are going to do something very different, communicate to others so to help them manage their expectations too. 2. Take Breaks: With so much going on, it’s easy to get overwhelmed. Make sure to take time for yourself. Whether it’s reading a book, taking a walk, or just sitting quietly, give yourself permission to relax. Reserve some time for you, and unapologetically stick to it. If you don't feel confident in saying that this time is reserved, say you have a prior commitment or another vague but true explanation that does feel natural. 3. Stay...

  Having a simple morning and evening routine can make a big difference in your life. Routines help you start and end your day in a positive way or a negative way. Intentionally setting a routine that utilizes "autopilot" in a good way sets you up for success without having to consciously choose optimally each time. When starting out, keeping your routine simple can help make it realistic. Below is a sample jumping off point, but no one routine works for everyone. After reading, take a moment to think about what would be helpful for you. Morning Routine: Wake up at your preferred time : Get up with enough time to prepare for the day, but not so early that it prevents getting good sleep.  Stretch or exercise : A few minutes of stretching or light exercise wakes up your body and mind.  Eat a healthy breakfast : A good breakfast gives you energy and helps you focus. It doesn't need to be elaborate, it just needs to be a healthy option that works with...

  Ingredients 1  large   carrot 1  medium   parsnip, peeled 1  medium   beet, peeled 1   medium   red onion 1   medium   sweet potato 3   tablespoons   extra-virgin olive oil 1 ½   tablespoons   apple cider vinegar or balsamic vinegar 1   tablespoon   fresh herbs, such as thyme, rosemary or sage (or 3/4 tsp dried) ½   teaspoon   kosher salt ½   teaspoon   ground pepper Directions Preheat to 425 degrees F and prepare a rimmed baking sheet or 9x13 baking dish. Cut veggies (or substitutes of your choice) into approximately 1/2-inch-thick chunks, onions can be a bit larger.  Toss the with oil, vinegar, herbs, salt and pepper in a large bowl until well coated. Spreading into a single layer on a baking sheet or pan. Roast the vegetables, rotating the baking sheets top to bottom halfway through, until fork-tender, 30 to 45 minutes. Enjoy!!!

When the weather turns cold and wet, it’s easy to skip your usual exercise routine. However, staying active is important for your health and can help reduce stress. Here are some simple ways to keep moving, even when the weather isn’t great. 1. Try Indoor Workouts:  If it's freezing rain, bring your workout indoors. You can follow workout videos online, do yoga, or try simple exercises like push-ups, sit-ups, and jumping jacks at home. 2. Walk Indoors: If you can't walk outside, try walking in larger stores or other indoor spaces. Even just pacing during phone calls in your house can add up! 3. Make it Social: Invite family or friends to join you in your workout. Play an active video game, have a dance party, or go bowling to keep it fun. It can also help the conversation keep moving when you are suddenly hanging out with that cousin you have nothing in common with! 4. Set a Schedule: Make a plan and stick to it. Set aside time each day for some physical activity, even if it...

  November is a great time to start saving money, especially with the holidays around the corner. Here are some simple tips to help you stretch your budget this month. 1. Plan Your Meals: With cooler weather, it’s a great time to cook at home. Plan your meals around what’s on sale, and use seasonal produce like sweet potatoes, squash, and apples, which are often cheaper. Cooking at home not only saves money but also lets you make healthier choices. 2. Host Wisely: When hosting a gathering, spread out the effort and cost by encouraging friends to bring something. Even simple contributions, like bringing a drink to share can help. This can also help ensure that picky eaters have at least one thing they are comfortable with. 3. Shop Sales Smartly: Black Friday and Cyber Monday offer big discounts, but don’t buy things just because they’re on sale. Make a list of what you need, set a budget, and stick to it. Look for deals on items you were already planning to buy. 4. DIY Gifts: Th...

  It's that time of year again— open enrollment ! This is your chance to review and make changes to your health insurance, dental, vision, and other benefits offered by our company. Here's a simple guide to help you navigate through open enrollment. 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 getting married, having a baby, or losing other coverage. Why is it Important? This is your opportunity to ensure you have the right coverage for yourself and your family. Whether you’re happy with your current plan or think you might need something different, open enrollment is when you make those decisions. It’s important to review your options because your needs may have changed over the past year. What Should You Do? Review Your Current Benefits : Look at what you have now. Are you satisfied? Did you use all the bene...

Try these fruit themed snacks for fun and healthy treats to celebrate the day!  Banana Mummies Munchy Apple Minions Ghost Strawberries

Making broth from food scraps is an easy and sustainable way to reduce waste while creating a flavorful base for soups, stews, or sauces. Here's a step-by-step guide to turn kitchen leftovers into a delicious broth. Ingredients Vegetable scraps: Carrot peels, onion skins, celery leaves, garlic ends, herb stems, etc. Avoid bitter scraps like broccoli or cabbage. Meat scraps (optional): Chicken bones, beef bones, or leftover meat trimmings. Water: Enough to cover your scraps. Seasonings: Salt, pepper, bay leaves, thyme, or parsley. Equipment A large pot or slow cooker Strainer or cheesecloth Storage containers for freezing or refrigerating Instructions Collect your scraps: Save vegetable peels, bones, and her stems over time. Store them in a bag or container in the freezer until you're ready to make broth. Prepare your ingredients: Take out your scraps from the freezer and rinse them if necessary. If using bones, roast them in the over for added flavor (optional). Simmer the br...

 5-Minute Self-Guided Laughter Yoga Exercise Try this self-guided laughter yoga exercise by yourself or with others. The goal is to laugh intentionally to boost your mood, reduce stress, and increase energy. Remember, even fake laughter can have real benefits- so don't worry about forcing it. Just have fun, let go, and enjoy the process! Warm-Up Deep Breathing: Start by taking a deep breath in through your nose, hold it for a moment, and slowly exhale through mouth. Do this two more times-inhale deeply... and exhale completely. Light Stretching: Gently stretch your arms overhead and lean from one side to the other. Roll your shoulders forward and backward. Shake out your hands, arms, and legs, getting your body loose and ready to laugh. Laughter Exercises Simple Giggles (30 seconds): Start with light, small giggles. "Hee hee hee!" Even if it feels fake, let yourself laugh. Slowly build up the intensity. Your giggles might turn into louder laughs naturally-just let them!...

Checking your cholesterol regularly is essential for maintaining heart health and preventing serious conditions like heart disease and stroke. Cholesterol, a fatty substance found in your blood, is necessary for building healthy cells, but when levels become too high - especially the "bad" LDL cholesterol - it can lead to the buildup of plaque in your arteries. This plaque hardens over time, narrowing the arteries and restricting blood flow. which can increase the risk of heart attacks and other cardiovascular issues. Monitoring cholesterol allows you to take preventative steps before any problems arise, giving you the opportunity to adjust your diet, exercise routine, or medications as needed. Another important reason to check cholesterol levels is that high cholesterol often presents no obvious symptoms, making it a "silent" risk factor. Many people are unaware that they have elevated cholesterol until they experience a serious health event. Regular screenings hel...

 Join the next Healthy Habit Challenge on the Portal starting on October 21st! This challenge asks us to develop our social awareness by each day, noticing one time we had privilege during the week.

Functional Movements that prepare the body for winter are key to maintaining strength, mobility, and injury prevention, especially for activities like shoveling snow, walking on ice, or skiing. These movements enhance overall fitness while targeting muscles and joints often used during colder months. Squats: Strengthening the legs, hips, and core, squats mimic the action of lifting and bending required for shoveling snow or getting up after a fall.  Deadlifts: Deadlifts prepare the back, hamstrings, and glutes for heavy lifting, such as moving snow or carrying winter gear. They teach proper bending technique, reducing strain on the lower back. Try these other exercises that incorporate proper bending technique without weight . Lunges: Forward and reverse lunges build leg strength and stability, improving balance on slippery surfaces. They also engage the core and glutes, which are crucial for walking in snow or uneven terrain.  Core exercises (Planks, Pointer Dogs): A strong...

Hobbies play a crucial role in maintaining and improving mental health. Engaging in activities that bring joy, relaxation, or a sense of accomplishment helps to reduce stress, anxiety, and even depression. Hobbies provide an outlet for creative expression and allow individuals to disconnect from daily pressures, offering a mental health break that fosters relaxation and a sense of well-being. Participating in hobbies also stimulates the brain, enhancing cognitive functions such as concentration, problem-solving, and memory. Whether it's reading, painting, gardening, or sports, these activities promote mental clarity and mindfulness, often leading to improved mood. Hobbies can also foster social connections, reducing feelings of isolation and loneliness. Group activities, like team sports or book clubs, offer opportunities to build relationships and strengthen community ties, which are vital for emotional health. Moreover, hobbies contribute to a balanced life, helping people cultiv...

  Eustress and stress are two distinct types of emotional and physical responses, although they share common roots in the body's reaction to challenges. Stress, in its broader sense, refers to the body's response to demands or threats, triggering the "fight or flight" response. While this response can be helpful in survival situations, prolonged exposure to stress without relief can lead to negative consequences like anxiety, depression, and health issues such as high blood pressure or heart disease. Eustress, on the other hand, is considered positive stress. It occurs when a person faces a challenge that they perceive as within their abilities to handle and that they find motivating. Eustress often leads to personal growth, enhanced performance, and satisfaction. For example, starting a new job, preparing for a competition, or planning a wedding can induce eustress. It energizes individuals, pushing them to rise to the occasion and often leads to feelings of accompli...

  As the weather gets cooler, look for ways to stay warm and cozy! Try this heart-healthy take on Butternut Squash Soup. Ingredients 2 teaspoons olive oil or another heart healthy oil 2 medium shallots (chopped) Garlic cloves, minced 1 medium butternut squash, peeled and cubed (about 3 cups) 3 cups low-sodium vegetable broth 2 teaspoons minced, peeled gingerroot 1/4 teaspoon salt 1/4 teaspoon pepper (coarsely ground preferred) 1/3 cup fat-free half-and-half 1/4 teaspoon freshly grated or ground nutmeg Directions Heat the oil in a pressure cooker on sauté. Cook the shallots for 3 minutes, or until soft, stirring frequently. Turn off the pressure cooker. Stir in the squash, broth, gingerroot, salt, and pepper. Secure the lid. Cook on high pressure for 20 minutes. Allow the pressure to release naturally for 10 minutes, then quickly release any remaining pressure. Turn off the pressure cooker. Remove the pressure cooker lid. Allow the soup to cool slightly. Working in batches, transfer...

  Flu and Covid immunizations are provided to State Employees and Retirees at State worksites from September 30th through November 7th. For more information including FAQ 's and directions to vaccination sites visit the  LiveWell Vermont Programming  page. Schedule your appointment now at  kinneydrugs.com/livewellvermont/ . According to the  CDC , the  single best way to reduce the risk of seasonal flu and its potentially serious complications is to get  vaccinated  each year, but preventive actions like avoiding people who are sick, covering your cough and washing your hands also can help stop the spread of germs and prevent respiratory illnesses like flu.  The tips and resources below will help you learn about actions you can take to protect yourself and others from flu and help stop the spread of germs. Avoid close contact. Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect ...

  Progressive Muscle Relaxation (PMR) is a simple way to help your body relax and reduce stress. It involves tensing and then relaxing different muscle groups in your body, one at a time. This activity can be used to manage tension during stressful times, at night to fall asleep.  Benefits of PMR: Allows for a mindful check in with your body Can help you notice and let go of tension Helps you sleep better A quick, activity to help manage stress that doesn't require special tools How to Perform Progressive Muscle Relaxation: Find a Quiet Place : Especially your first few times trying this, sit or lie down in a comfortable position in a quiet room where you won’t be disturbed.  Take a Few Deep Breaths : Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth. Focus on your breathing to help you relax. Start with Your Feet : Tense the muscles in your feet by curling your toes and holding...

  The Ladder of Inference is a tool that helps us understand how we make decisions and form beliefs. Imagine a ladder with several rungs, each representing a step in our thinking process. Here’s how it works:  Observation: At the bottom, we observe raw data and experiences. This is what we see, hear, or read. It's important to remember that we don't necessarily observe all information available.  Example: Here is what I see... Selection: Next, we select certain pieces of data to focus on. We can't pay attention to everything, so we choose what's important to us from what we observed. Example: What I think is relevant about that is... Meanings: Then, we interpret the data. This means we add meaning based on our past experiences and knowledge. Example: I take that to mean... Assumptions: After that, we make assumptions based on meanings we added to our selected data. And I assume that... Conclusions: Next, we draw conclusions. We decide what we believe is true based o...

  Sleep is essential for everyone. It helps our bodies and minds function properly. Without enough sleep, we can feel tired, moody, and have trouble concentrating. Here’s why sleep is so important and how you can improve your sleep habits. Why Sleep is Important: Restores Energy : Sleep recharges your body and mind, giving you the energy you need for the next day. Improves Memory : While you sleep, your brain processes information, helping you remember things better. Boosts Mood : Good sleep can make you feel happier and less stressed. Supports Health : Sleep allows repair to occur, and helps you to recover from exercise.  Good Sleep Habits: Stick to a Schedule : Go to bed and wake up at the same time every day, even on weekends. Consider a routine that is relaxing for you. This could include a hot shower, mug of tea, guided meditation, or yoga. Create a Bedtime Routine : Do calming activities before bed, like reading or ...