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...

Chocolate (dark with 70-85% cocoa - not the sugary, hydrogenated varieties) is a great choice when it comes to enjoying a treat. Not only does it taste great, but it has its health benefits, too. It contains nutrients, is a powerful source of antioxidants, may improve blood pressure, may improve HDL cholesterol, may lower the risk of cardiovascular disease, can protect your skin from the sun and improve brain function! A 100 gram bar of dark chocolate with 70-85% cocoa contains: -11 grams of fiber. -67% of the RDA for Iron. -58% of the RDA for Magnesium. -89% of the RDA for Copper. -98% of the RDA for Manganese. -It also has plenty of potassium, phosphorus, zinc and selenium. Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should consume on a daily basis. Along with the above nutrients comes 600 calories and moderate amounts of sugar. For this reason, dark chocolate is best consumed in moderation . For more info, visit: https://authoritynut...

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...

Front, side, reverse, hands or forearms, knees or toes—whichever way you choose to plank, this simple, stationary position is an essential exercise in your weekly fitness routine. Planking strengthens all the muscles that run up and down your spine, which helps you to stand, rotate, bend and lift with ease. Planks have endless variations. Subtle changes such as lifting an arm or adding movement can change the degree of difficulty of the exercise, keeping your body challenged and your workouts fun. Ready to fire up your core? These five plank variations focus on lifting the legs and adding rotation to intensify the work.  Plank Set-up:  All exercises, except for the last one, should begin in one of the positions described below. Setting the foundation ensures that your alignment is correct and your entire body is connected and engaged so you’ll be ready to tackle these fun and highly effective plank exercises.   High Plank:  Position the body face down with ha...

You may know that bananas in smoothies makes for a creamier and nutritious smoothie, but did you know you can swamp that banana out for summer squash? This veggie is low in calories, but high in nutrients such as potassium, vitamin A, vitamin C, and fiber! Squash is a great filler because of its neutral flavor so it has the ability to form the base of any smoothie. Try it the next time you're looking for a healthy smoothie!

It's hard to deny that employees are spending more and more time at work these days, getting in early or staying late. This has led to people eating more meals away from home, which can result in poor nutrition decisions. Combine this with a sedentary job, and we have one of the biggest reasons for our obesity epidemic. What can we do about this, you may ask? Well, a little bit of planning and some mindful decisions can tip the scales back in your favor, even if you are stuck behind a desk 10 hours a day. Put this first tip to action today! Don't sit for all 10 hours :) Below are some nutritional tips to keep you moving in the right direction: 1. Eat Breakfast at Home  Many people have breakfast at home before heading to work, often in a rush. An early starting time, paired with long commutes, leads to an even earlier wake-up time, often at 5 am or 6 am.  At this point, you may value every minute of sleep over a fussy breakfast. Luckily, you can prepare many breakfast opt...

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...

Are you looking to improve your running speed? Here's some tips and tricks to help! 1.) Watch your Form: The key to running well at any speed is proper running form. Proper running form means keeping your upper body tall and relaxed, keeping your arms swinging forward and back at a low 90 degree angle (rather than swinging out to the side), and striking the ground with your mid-foot landing underneath your hip. 2.) Count Your Steps: Familiarize yourself with your stride turnover which is the rate of steps your take while running regardless of pace. The fastest most efficient runners have a cadence of around 180 steps per minute and keep their feet close to the ground taking speedy short steps. Find your magic number by running for one minute and counting the number of times your right foot hits the ground. Multiply that by 2. 3.) Try Interval Training: Short bursts of high intensity running can help improve your speed significantly. It also burns major calories in much le...

Journaling can be a great way to relieve stress. Check out these eight reasons why journaling is beneficial. 1.) Mindfulness Journaling brings you to a state of mindfulness where past frustrations and future anxieties don't seem as overwhelming in the present moment. If your mind tends to wander a lot, journaling will bring your focus to the present allowing you to actively engage with your thoughts. 2.) Achieving Goals and Dreams Journaling can often include writing about your hopes, goals, and dreams. Writing down your goals signals to your brain that "this is important." This can help your brain form connections and seek out or note opportunities in the future that may help you reach these goals. 3.) Emotional Intelligence Journaling is an outlet for processing emotions and increases your self-awareness. This will create a familiarity that allows you to better understand what others are experiencing. 4.) Memory Boost Writing down thoughts, ideas, and me...

Are you looking for a quick and simple dinner that also provides fantastic leftovers? Look no further than this frittata recipe. This recipe is very versatile. You can switch out the veggies, cheese, and/or herbs to whatever your preference may be. This recipe would go well with roasted potatoes and a side salad to make it a more hearty meal. Veggie Frittata Ingredients: Assorted vegetables, diced (one good combination is broccoli, spinach, and onion however feel free to get creative with what you have in the fridge). 3 Tablespoons olive oil 6 Basil leaves, diced 3 cloves garlic, minced 8 eggs 3/4 cup plain unsweetened almond milk (you can also substitute regular milk) 1 1/2 cup shredded cheese. You can use a combination of cheeses or stick to one. Cheddar is a great option. Salt and Pepper to taste  Directions: Add veggies, garlic, and olive oil to a large frying pan. Saute until veggies are slightly tender (6-7 minutes). Whisk eggs and milk in a large bowl ...

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...

There are many things that can impact your sleep - stress, illness, and anxiety to name a few. However, did you know that the foods you eat can also keep you awake at night? Check out these lists for the best and worst foods for sleep! Best Foods for Sleep: Cherries are one of the few foods that naturally contain melatonin, which is the chemical that helps control our internal clock. Bananas, dark leafy greens, and avocados contain natural muscle relaxants (magnesium) and contain carbohydrates which will naturally make you feel sleepy. Turkey, soybeans, and pumpkin seeds contain tryptophan - a chemical that naturally makes you feel sleepy Sweet potatoes contain sleep promoting complex carbohydrates as well as potassium (a natural muscle relaxant). Whole grain breads, crackers, pasta, or rice contain complex carbohydrates which keep you full for longer. Worst Foods for Sleep: Cheeseburgers and other fatty foods stimulate the production of acid in your stomach, whi...

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...

Wouldn't it be nice if once the clock hit 5pm, the to-do lists and emails would stop for the day? Unfortunately it's not that easy, but with a little practice, you can achieve a work-life balance that makes you happy. Consider these simple steps to get you started. 1.) Leave your to-do list at work. It will still be there in the morning. If you find yourself unable to turn your mind off from work in the evenings, try writing a list of projects and goals for the next day and leave it on your desk. Take comfort in having a plan set up for your next day of work. 2.) Don't stay connected. Unless you're on-call or helping out with a work emergency, stop checking your email when you leave for the day. If you are constantly checking your email all night, your mind never really leaves the office. While it seems simple, the physical act of disconnecting from the office is a powerful one. 3.) Establish a transition routine. Perhaps when walking to and from work, you c...

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...

Did you know that nighttime exposure to LED rays produced by tablets, computers, TV's, and smartphones can disrupt your body's natural rhythms? This can impact your sleep and health! Artificial light produced by these devices impact the quality of sleep you get by slowing the neurons that induce sleep, activating those that cause wakefulness, and suppressing the sleep hormone melatonin. Lack of sleep can contribute to health risks including obesity, type 2 diabetes, depression, and heart disease. Additionally, lack of sleep can cause concentration issues. Check out these tips below to learn how you can power down and unwind before bed, which can help improve your sleep. Unwind before Bed: At least 15-30 minutes before bed, make sure to power down technology. Electronic Free Zone: Make your bedroom a place free of electronics. Make a List or Write Down Your Thoughts: If you're overthinking before bed, make it a habit to write out those thoughts or to-do ...

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. ...