LiveWell Vermont

Do you tend to wake up each morning with no time to get ready feeling tired, agitated or stressed? Many of us go through this cycle of waking up with little energized or vigor for the day - it is time to break that cycle! Below are six great habits to wake up feeling great. Try one tomorrow to start building this habits into a routine. Hydrate as soon as you wake up. You body becomes incredibly dehydrated while you're sleeping. When you're dehydrated your metabolism slows down and your brain has less fuel to operate. To jumpstart your metabolism try to drink water. Start small with just trying to down a glass of H20. Have fun with it and add a lemon! Create a 15-Minute stretch routine. When we sleep, our muscles are inactive for long periods of time, blood flow decreases and less oxygen is in the muscle tissue. Stretching helps to increase flexibility and wake up your muscles. Find a stretch or yoga routine that works for you and can be done easily in your home. E...

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. ...

Is that to-do list weighing you down? There are many reasons why we procrastinate including indecisiveness, a difficult or dreaded task, or fear of failure. However, there are ways you can fight procrastination and tackle that to-do list! One way to look at your to-do list is through a value standpoint . Where do you place value and how can you add value to the items that have forever been stuck on your to-do list? If you find a way to add value to these to-do list items, it will then make it important and possibly even exciting for you. You may also try eliminating interruptions . Sometimes all it takes is one distraction to make it difficult to get back on task. If you can, turn off your phone, social media, and email for a couple hours to tackle that to-do list. Is there one project that seems very overwhelming? Breaking a large project up into smaller pieces , may make it seem easier to tackle. Additionally, try this tip: Remember what your strengths are.  Is one...

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...

To be happy is an innate human desire, slightly different but no less important than food, sleep and shelter. Happiness is what allows your mind and spirit to be nurtured and to grow. On your road to wellness, your first stop along the way should be to dump your desire for perfection at the curb. Letting go of the desire to be "perfect" will free you to feel the happiness you crave. Below are 11 tips to develop more reasonable and attainable expectations for all the important areas in life, from career to relationships and even your body: Finding Your Happiness 11) Be Forgiving. It's important to forgive your friends and loved ones, yes, but here we're referring to the forgiveness you need to give to yourself! You're human and you're entitled to make mistakes, so don't be so hard on yourself. 10) Be Realistic. It's great to set goals and standards for yourself, but make sure they're attainable. For instances, if your desire is to lose we...

These tips can help you celebrate holidays the healthy way! Weight management  Focus on weight management rather than weight loss. Exercise Plan for it and write it in your calendar. Exercise helps relieve holiday stress and prevent weight gain. Meals Do not skip meals. Skipping breakfast or lunch before a big holiday dinner actually causes you to overeat - especially on carbs and sugar.  Healthy choices  If you know that you will not find any healthy choices, offer to bring something along, such as a salad, vegetable dish, chicken, or fish. Appetite control  Pace yourself and become more aware of what you are eating and drinking. Eat until you are satisfied, not stuffed. Try having a healthy snack before you head to your get together. Include a source of protein to prevent hunger. Portion control  Peruse your food choices first, then select small portions of those that you must have. This will allow you to enjoy all the different foods offer...

How we wake up and start the day can greatly impact how the rest of our day goes. If you're looking for some way to start your day off more relaxed and mindful, try adding these into your routine! 1.) First Sounds Starting off the day with a loud alarm that makes you tense is a startling way to start the day. Instead, choose an alarm with soothing noises - chimes, bells, or relaxing music. This will allow you to slowly adjust from sleep to being alert. 2.) Hydrate Before Coffee When we wake up, our bodies are dehydrated. Instead of reaching for a cup of coffee first thing, try drinking a glass of water, then move onto the coffee or tea. 3.) Observe Nature Instead of reaching for technology first thing, go outside and take in the sky or trees. Watch the sunrise while you sip your coffee or tea. Then move on to start your day. 4.) Get Ready the Night Before Instead of rushing around in the morning, try packing your lunch, organizing your work bag, and setting out your ...

We know that it's important to practice compassion toward others, but how often do we practice compassion toward ourselves? Self-care is an important part of feeling healthy and finding life-balance. Here are simple ways you can practice self-care every day.   1.) Eat healthy and mindfully Would you eat dinner with a loved one while on the computer? Treat yourself with the same respect and enjoy a nourishing meal free of distractions. 2.) Keep track of your accomplishments At the end of the day make a list (either mental or written out) of the productive things you've done that day. Did you nurture a relationship, go for a run, or tackle your work to-do list? Recognize these accomplishments no matter how small they may seem. The little things add up! 3.) Unplug Social media, email, and technology have made it easy to stay in constant contact with everyone, but it also can be draining. Take some time to unplug and enjoy the moment you're in free of distraction. ...