LiveWell Vermont

The short answer is YES! But, an ideal stretch routine requires a little bit of planning.  Stretching is a vital part of a healthy fitness regimen. When done properly, stretching can  reduce the risk of musculoskeletal injuries by increasing blood flow/circulation, improving muscular balance and posture, and improving muscle coordination. Stretching Reduces Fatigue Stretching increases blood supply and nutrients to muscles and joints  Stretching increases a joint’s ability to move through a greater range of motion  Stretching decreases tightness in tendons and muscles  Stretching Improves Muscular Balance and Posture Soft tissue structures often adapt poorly to gravity and bad posture habits  Stretching realigns soft tissue structures, therefore reducing effort to achieve & maintain proper posture throughout your day  Stretching Improves Muscle Coordination Stretching enhances the time it takes an impulse to travel to the brai...

You've heard it before, meal prepping can save you time, frustration and help you eat healthier during the week. If you're not convinced meal prepping is a good thing, check out these benefits below! 1.) It saves you money. Buying lunch at work is costly. Often lunches cost upwards of 10 dollars (multiplied by 5 and that's 50 dollars every week) and they skimp on portions. That healthy salad you ordered is probably a lot of lettuce and very few other veggies and lean proteins. Prepping ahead will give you filling and satisfying meals to help you power through the rest of your work day. Plus, you get to enjoy your full lunch break instead of having to spend time going somewhere and ordering food! 2.) It can help you stay on track with your health and fitness goals. We've all been there - that weeknight where you worked late, got stuck in traffic on the commute home, and the last thing you want to do is actually make a meal when you finally get home. Ni...

Don't let the cold weather and snow be an excuse not to workout! Try these awesome indoor workouts this year. 1.) Spin it Out While riding a bike outside in the winter may not sound ideal, spin classes are a great way to get your cardio workout indoors! 2.) Lap it Up Swimming laps is a great way to boost your cardio this winter! This is a fantastic low-impact exercise that's easy on the joints, but great at building strong muscles! 3.) Lace Up Ice skating at a moderate pace for an hour can burn up to 500 calories! Ice skating also helps your stabilizing muscles. 4.) Climb Rock climbing can provide a great non-traditional cardio workout! Not only will you get your heart rate up, but you will also be building arm, shoulder, back and leg muscles! 5.) Martial Arts Martial arts can not only provide a great cardio workout, but also improve your balance and coordination. Additionally, many martial arts are a great way to relieve stress and practice mindfulness! Try ...

Do you think that nutrient-rich fruits and veggies are non-existent in the winter? Think again! Add these great winter superfoods into your rotation!   Root Vegetables: Most root veggies are in season during the winter. Turnips are known for their high concentration of vitamins and minerals. Try roasting turnips are make a root vegetable salad. Additionally, beets, parsnips, and celery root are also great winter vegetable choices! Winter Squash: Winter squash is full of beta-carotene and makes great comfort food during the winter. With so many varieties, it's hard to get bored. Try acorn, butternut, spaghetti squash, and many more! Brussels Sprouts: This veggie is a great source of vitamin c, fiber, and antioxidants. Try them roasted with pears and pecans as a yummy winter salad! Leafy Greens: Kale, Swiss Chard, and Collard Greens are packed with antioxidants and a good source of calcium and iron. You can turn these greens into salads, saute them into stir-fry, stir...

Do you wake up with the determination to fit in a workout only to find that there just doesn't seem to be enough time? Try fitting in a workout during your lunch break! There's plenty you can do in 30-60 minutes mid-day. If you're at a loss for ideas, think about running, walking, cycling, taking a fitness class, going to a gym near your office, or doing a body weight workout. Working out mid-day can make you feel happier and more productive throughout the rest of the day. Here are some tips to get you started! 1.) Pack your clothes the night before or pack a gym bag for the entire work week. Make sure you have everything you need to complete your workouts. Include facial wipes, brush, and other items that you may need when you're finished with your workout. 2.) Pack your own lunch. Practice meal prepping at the beginning of the week or pack leftovers from dinner the prior night. Instead of spending time and money going out for lunch, spend your lunch break wor...

Are you finding working out to be a struggle? Check out these great reasons to fit that workout into your day! 1.) It will make you happier. Many studies have proven the connection between exercise and release of feel-good hormones in the body. Make time during your day to workout. Morning walks, lunch time jogs, hitting the gym or an evening bike ride are some of the many possibilities to get exercise in your day. 2.) It will make your life easier! When you're stronger and have endurance, you feel better doing everyday tasks. Training increases your capabilities. Every workout makes your body stronger and faster. 3.) Because you care about yourself, your family and friends! You want to be healthy so you can do the activities you love, right? These are great motivators to keep yourself in shape! 4.) Do it for you! Exercise can often be seen as a chore. Try changing your mindset with this. Exercise because you can, not because you have to.

Fall is upon us, which means it is pumpkin season! This recipe combines pumpkin, honey and a bit of crunch from the nuts and dried fruit, that will have everyone wanting more. Make a double recipe, one bread for eating and a second for the freezer for later. Enjoy! Ingredients 1 cup of honey ¾ cup of milk 5 tablespoons of butter 2 egg yolks ½ cup of sugar 1 cup of pumpkin puree 2 ¾ cups of flour 1 teaspoon of salt 1 ¼ teaspoons of baking soda 1 teaspoon of powdered cinnamon ¾ cup of chopped walnuts ¾ cup of chopped dates ½ cup dried apricots soaked in hot water for 5 minutes, then drain and chop Preparation Choose a small 1 to ½ pound pumpkin. Remove stem, cut in half, and remove seeds and stringy fibers. Place in microwave with opening facing up and cook for 5 minutes. With a fork pierce the meat of the pumpkin and if soft scoop and place the meat in your food processor, if still firm cook a bit longer until meat of the pumpkin is soft. Process until pumpkin i...

Salad bars are a fun way to explore a variety of salad options. However, there are hidden calories in the that colorful spread that can derail your entire healthy mission. Here are a few tips that will give you an idea of things you should be cautious of when you approach the salad bar.  Build Your Base: Load your plates with greens! Greens that are dark in color typically have more nutrients. When picking a base for your salad, try to avoid iceberg and head in the direction of spinach, mixed greens and kale. Mix and match if you’re feeling brave! Tackling Toppings: Generally, the more colors the better! Adding an assortment of fruits and vegetables will make for a yummy , nutrient dense salad. Strength in numbers here, so pile it on! Avoid the pre-made salads, especially if they are cream in color. There typically carry more calories and fat. Instead of using croutons and crackers, gravitate towards the nuts and seeds. They will add a strong protein and healthy fa...

Feeling tired? Did you know there's still time to sign up for our Live Refreshed Challenge? Take some time to focus on your sleep health and sign up today! This is the final LiveWell challenge of the year! **Please note:  If you are working toward the reach your peak tier then you must complete two challenges and one workshop OR two workshops and one challenge before November 1st to earn the 900 points!

The 2 nd place winner for the State of Vermont Recipe Contest is Cheesy Summer and Zucchini Squash Casserole submitted by Alissa Robertson! Alissa wrote, “Here is a nice and tasty squash recipe to make while the summer and Zucchini squash are very productive. This vegetable dish is colorful and with all the cheese, your kids will eat it right up!” Whether you are getting back into a routine with school, juggling a busy work week or just enjoying a simple but tasty recipe, Cheesy Summer and Zucchini Squash could be the perfect option for you! This recipe can be found on pg 29 of the Employee Recipe Book: Summer Edition . Congratulations, Alissa! Special thanks to the Live Well Wellness Ambassadors who voted on all the wonderful recipes submitted by State of Vermont Employees! If you would like to join the team of Wellness Ambassadors and promote wellness at your worksite email your Wellness Team (DHR.LiveWellVermont@vermont.gov).

The 1 st place winner of the State of Vermont Summer Recipe Contest is Squasherole submitted by Ellen Cairns! This easy summer dish is nutritious and delicious. Ellen wrote, “This is a simple recipe that is based on a French provincial dish called a tian.   It is the answer to "What to do with all that summer squash?" and can be adapted in many different ways.   The base can be potatoes, as listed, or a layer of quinoa, rice, or other grains.   You can also play around with the types of protein (adding beaten eggs, for instance, instead of the tofu) and cheese.   One recipe, many possibilities!” As the summer is coming to a close, this recipe is perfect to use the rest of your summer squash supply. This recipe can be found on pg 27 of the Employee Recipe Book: Summer Edition . Congratulations, Ellen!! Special thanks to the Live Well Wellness Ambassadors who voted on all the wonderful recipes submitted by State of Vermont Employees! If you would lik...

You may know that sleep plays a vital role on your physical and mental health, but you may be wondering if you're truly sleeping well. On average, an adult needs between 7-9 hours of sleep to feel well rested, however this can vary depending on the individual. Some people may feel great with 6-7 hours of sleep each night where others need 8 or 9. Figure out what works best for you by tracking how much sleep you're getting and how you're feeling the following day. Some other important factors for healthy sleep include: 1.) You fall asleep within 15-20 minutes of lying down. 2.) You regularly sleep a total of 7-9 hours in a 24 hour period. 3.) While in bed your sleep is continuous and you aren't lying awake for extended stretches. 4,) You wake up feeling refreshed. 5.) You feel alert and able to be productive during your waking hours. 6.) You don't exhibit any out of the ordinary behaviors such as snoring, restlessness, or pauses in breathing. ...

While coffee in moderate amounts has been shown to have health benefits, too much caffeine can lead to insomnia, increased anxiety, headaches, high blood pressure, and a more rapid heartbeat. If you've been considering reducing your caffeine intake because of these symptoms or because you'd like to reduce your dependency on it, you may be wondering how to do so without the awful caffeine withdrawal symptoms. Many people who give up caffeine cold turkey find they experience headaches, fatigue, and irritability, among other symptoms. One of the best ways to reduce or remove caffeine from your daily routine is to do so slowly. You can gradually reduce the amount of caffeine you're drinking daily and/or reduce the amount of caffeine in your beverage (for example: switch to half-caf coffee). Remember to check your foods and medications for caffeine. There are a lot of products that have hidden caffeine in them! Chocolate, some flavors of ice cream and soda and even s...

Did you know studies have shown that optimistic people have healthier hearts and are better at managing stress? However, looking at the bright side can be easier said than done. Fortunately, even if you don't consider yourself to be an optimist, you can try incorporating these tips to help you live with more positivity!   1.) Have gratitude Being grateful for the good things in your life will help you feel satisfied. Take an inventory of all the good things around you. Additionally, try to be grateful for the hardships and obstacles because these give you strength and teach you how to persevere, which help you form resilience. 2.) Practice listening. When you are actively listening, you're taking in more information and knowledge without the distraction of your own thoughts and words. It also can increase your own self-confidence when you show you have respect for others. 3.) Smile more. Frown less.  When you smile you create a happy and positive environment that d...

Did you know that water can help provide relief from a headache.  Did you know staying hydrated can reduce afternoon irritability? See below for all the different ways that water can make you feel awesome! 1.) It can aid in weight loss and reduce the feeling of hunger. Extra water can not only make you feel full, but it can also boost your metabolism! Try drinking a glass of water before every meal. 2.) It powers your exercise.   Staying hydrated has many benefits around exercise including: increasing your ability to perform at your best, enhancing the quality of your workout and allowing you to recover faster. 3.) It aids digestion and keeps your kidneys working. Drinking water helps your body break down foods and helps your kidneys and liver flush out waste products. 4.) Hydration can improve your mood! Drinking water not only makes you feel refreshed but also can improve your mindset. Even mild dehydration has been shown to negatively impact mood. Next ti...

Feeling stressed out? Can't sleep? Check out these ideas to help you relax in 5 minutes or less! 1.) Sip on a cup of tea. If it's early in the day, sip green tea (this has caffeine in it so don't drink it too late in the day). Green tea not only has a lot of antioxidants, but it contains compounds that can help you reduce anger. If it's later in the day, drinking herbal tea can help you relax. 2.) Meditate. 5 minutes of meditation is all it takes to feel the benefits. Find a comfortable spot in a quiet place and focus on your breath. Watch your stress and anxieties start to disappear. 3.) Try counting backward. If you're feeling stressed, frustrated, worried, or upset, try counting back from 10. Sometimes all it takes is 10 seconds to help you refocus your thoughts. 4.) Close your eyes. If your office or environment is chaotic, closing your eyes for a minute is an easy way to regain calm and focus. 5.) Squeeze a stress ball. This is an easy and por...

Starting your day off early can give you the opportunity to get in a workout, check off some to- do items, do some yoga, or relax with a cup of coffee or herbal tea before starting your day. The morning offers an opportunity to take some time for yourself before the buzz of the day begins. Did you know that a 20-minute moderate intensity workout in the morning can provide a brain boost for the following 12 hours? Morning exercise is a great use of your time.   Additionally, you can incorporate a few of these morning habits to get your day going on the right foot. 1.) Drink 16-ounces of water upon waking to re-hydrate from your 7-9 hours of sleep. 2.) Make your bed. Did you know making you bed in the morning is correlated with better productivity throughout the day? 3.) Eat a healthy breakfast. Your body needs fuel so it can tackle the day. 4.) Drink a cup of coffee/herbal tea while taking a few moments for yourself. 5.) Prioritize your day. Establish your top pri...

Feeling a little unbalanced? Participate in our summer challenge which will focus on overall life balance. Each of the 4 weeks will have a different focus to help you find or maintain a great life balance! Sign up today in the portal!

Before You Go Outdoors Ticks live in moist and humid environments, particularly in or near wooded or grassy areas. Walk in the center of trails and avoid leaf litter or shrubs. Products containing permethrin kill ticks, which can be used to treat boots, clothing and camping gear and remains protective through several washings. Use repellent containing 20% or more DEET on skin, which can protect up to several hours. Apply to children, avoiding the hands, eyes, and mouth. For detailed information about using DEET on children, see recommendations from the American Academy of Pediatrics. After You Come Indoors Bathe or shower as soon as possible.(preferably within two hours) to find ticks that may be on you and wash them off. Conduct a full-body tick check for all parts of your body. Children should be checked under the arms, in and around the ears, inside the belly button, behind the knees, between the legs, around the waist, and especially in their hair. ...

Have you started a running routine this year or are looking for some advice on starting running? Check out these great tips to get you started. 1.) Invest in the right shoes/gear . If your feet and knees are hurting or you running shirt is uncomfortable, it won't make running much fun for you. You don't need to have a lot of gear, just a few things that make running comfortable! 2.) Don't start out trying to go for a fast pace/time. Go for distance at first and don't worry about your pace. Once you have a solid base for mileage, then start adding speed work into your routine if it's your goal to get faster. 3.) Join a running group. Running solo has it's benefits too, but a running group can be very motivating especially on days when you're struggling to get out of the house. 4.) Make running a habit. Even if this means going out for just a few minutes a day - make sure that you get in a routine. 5.) Build mileage gradually. Too much too soo...