LiveWell Vermont

  Did you know that throughout the year, Blue Cross hosts in-person events around the state?  Mountain Days In-Person Event (Saturday, May 9) Join Blue Cross for a moderate uphill hike to a great vista and an easy riverside walk at  Wantastiquet Monadnock Trail  -  Trailhead, Mountain Rd, Hinsdale, NH 03451  (Off Route 119) from  10 AM - 2 PM .  Participants will receive a Mountain Days t-shirt, healthy snacks, and water. This event is open to all, no RSVP required. Mark your calendar and invite a friend! Spring Virtual Challenge (Saturday, May 9 - Saturday, May 31) Share photos of your outdoor adventures via email ( events@bcbsvt.com ) or tag  Blue Cross VT   on  Facebook  or  Instagram . For every photo seen, Blue Cross will donate $5 to  Vermont Parks Forever Access Fund , which grants free park passes to hundreds of Vermonters every year. A Reminder to Check Trail Conditions Spring is a time of weather transitions...

  Green Up Day , is observed each year on the first Saturday of May, is a statewide effort in of  Vermont  to clean up  roadside trash . You can also get points on Personify Health, just list it as a LiveWell Event. I'm new to this... how does Green Up Day work? This year, Green Up Day takes place on May 2nd officially, but you may see volunteers on the roads all weekend in some areas. On dirt roads or roads with limited space for pedestrians, please be a little extra cautious.  Green trash bags are distributed throughout the state which are then used by volunteers to clean up the roads in their area. Citizens can pick up bags at the local  town hall  or other community location. T owns have a coordinator who can be contacted with questions, find information specific to you below. Town Details – Green Up Vermont Green Up Day Safety Download the app: Google Store or Apple Store

We are celebrating National Walk@Lunch Day with BlueCrossBlueShield of Vermont. Learn more below about the initiative and get some tips for walking in your community. Walking just 30 minutes a day can improve both your physical and mental health. Taking a brisk daily walk can lower your blood pressure, reduce risk of heart disease, help control stress, and improve your mood. You can celebrate National Walk@Lunch Day by getting outside to walk wherever you are. During your lunchtime walk you’ll enjoy fresh air, the sights and sounds of spring, and hopefully some sunshine. You’ll also be giving your health a boost. A great way to begin a daily walking habit is to participate in National Walk@Lunch Day, held on the last Wednesday of April. This year,  National Walk@Lunch Day  falls on  April 29.  Finding Places to Walk In Vermont, we’re fortunate to have thousands of miles of scenic dirt roads to walk on. Remember to walk on the left side of the road so that you...

  Vermonters know that health isn't just personal - it's something we build together.  The Department of Health's 3-4-50 initiative  focuses on three behaviors (tobacco use, poor diet, and physical inactivity) that are linked to four chronic diseases (cancer, heart disease, lung disease, and diabetes. Together, they account for over half of all deaths in Vermont. That's the data. But the real story is how much of this shows up in our everyday lives and our communities. Where It Shows Up You can see 3-4-50 in places we already know: A community garden getting people closer to fresh food A well-used trail or sidewalk that makes it easier to move a little more A workplace that encourages people to step away, take a walk, or eat lunch together Local decisions that make the healthy choice the easy choice These things don't feel like "health initiatives," but they add up to something real. A Shared Effort In a small state like ours, these changes ripple. One gar...

  As we move into the heart of spring, many of us are looking for ways to boost our energy and outlook. One powerful tool for wellbeing is optimism - but not the "everything is perfect" kind.  Psychologist Martin Seligman, a pioneer in the field of positive psychology , describes optimism as a learned pattern of thinking rather than a fixed personality trait. His research shows that how we interpret everyday setbacks can influence our motivation, coping skills, and overall wellness. In optimistic thinking, challenges are more likely to be viewed as temporary and specific rather than permanent or overwhelming. For example, instead of thinking "Nothing is going right," an optimistic perspective might be "Today was tough, but tomorrow is another chance to try again." This shift may seem small, but research suggests it can have meaningful effects. Studies have linked optimistic thinking with greater resilience , lower stress , and improved health outcomes ....

  Among the many wondrous benefits of sleep - including better memory , lower cardiovascular risk , and decreased stress hormones - there is another important one: healing.  Studies show that good sleep can help speed wound healing, lessen inflammatory responses in the skin, and provide our bodies with the resources needed to mount an effective defense against viruses. When we sleep, damaged cells and tissue are repaired, and new ones are created.  If this science inspires you to catch up on some Zs, remember to consider the "QQRT" Protocol when assessing our sleep: Quantity:  The number of hours spent sleeping. Adults ages 18-65 should aim for 7-9 hours per night, while adults 65+ should aim for 7-8 hours. Quality:  The level of deep sleep and restfulness achieved. Regularity:  How consistent your sleep routine is. It's best to keep a steady schedule, even on the weekends. Timing: the best time for you to sleep - everyone's circadian rhythms are unique....

  As the days get longer and signs of spring slowly emerge, it can help to step outside (even briefly) and notice what is changing. Research suggests that time in nature may support  lower stress levels ,  reduce blood pressure , and help  improve attention span . Even short periods outside can have measurable effects. Mindfulness doesn't have to mean sitting still and focusing on breathing. It can be as simple as paying attention.  This week, we invite you to try a small experiment: take a short stroll or step outside during your day and intentionally notice a few details of what's around you. You might find: a patch of snow melting a bird call you haven't heard since last year a bud on a tree high above you the way the light or shadows feel different than they did in deep winter the earthy smell of warm or disturbed soil the sunlight or wind changing the temperature of your skin You may be surprised that the longer you spend "just noticing," the more observant...

Broccoli Rabe Lentil Soup   Last week we discussed ways to get a better "nutrient bang for your buck." This is a simple, nutrient-dense soup with only five ingredients (not including water, olive oil, salt, and pepper). It's flexible and comes together quickly. Makes 4 servings. 1 cup lentils, rinsed  1 bunch broccoli rabe, chopped (can substitute kale or mustard greens) 4 cloves garlic, chopped 1 lemon, zested and juiced  Olive oil, salt, pepper 5 cups water Bouillon/broth/bouillon paste to taste  Heat stock pot/Dutch oven over medium heat. Add generous amount of olive oil. Sauté garlic over medium heat for about 30 seconds - 1 minute, until fragrant. Add broccoli rabe. Season with salt. Sauté for about 2-3 minutes, until leafy bits have browned but stalks and blossoms still bright green. Scrape everything out of pan and set aside.  Add another small swirl of olive oil and add lentils to pot. Add bouillon paste or any other dry or sticky seasoning at this time ...

  When it comes to making purchases, we all want to get the most value for our hard-earned dollars. We can approach nutrition the same way by incorporating more  nutrient-dense  foods into our diet - giving us the best nutrient "bang for our buck." Nutrient-dense foods are those that provide a high amount of vitamins, minerals, fiber, and other beneficial nutrients relative to their calorie content. In other words, they offer more nutritional value in each bite.  Choosing nutrient-dense foods doesn't mean eliminating foods you love or following a strict diet. The goal is to make small adjustments to your overall patterns. Here are a few examples of nutrient-dense foods you may want to incorporate: Dark Leafy Greens: Perhaps the ultimate powerhouse of nutrient value, dark leafy greens contain a multitude of  antioxidant  micronutrients. Dark leafy greens include kale, chard, collard greens, bok choi, and spinach, and are delicious in soups, sautés, pastas, o...

March is National Nutrition Month - a time to reflect on how the food we eat can support our energy, mood, focus, and overall wellbeing. Addressing our nutrition can become complicated or overwhelming, but it doesn't have to be. Research shows that small, sustainable changes are more effective than dramatic overhauls. When change feels manageable, we're more likely to maintain it. Instead of trying to do everything differently, think about some small shifts you can make in your daily life to support your wellness goals. Here are some ideas to get inspired: 1. Add, don't subtract. Rather than focusing on things to cut out, try adding what you may be lacking, whether that's fruits, vegetables, whole grains, or something else. This could look like adding fresh fruit to your morning yogurt or oatmeal, packing some salad at lunch, or stirring frozen vegetables into pasta, soup, or side dishes. 2. Pair fiber with protein. Combining these nutrients can help support steady en...