LiveWell Vermont

 Feeling overwhelmed? It's easy to get lost in a task or stressed about a meeting or phone call.  When that happens, try this quick mindfulness exercise to reset, ground yourself, and bring yourself back into the present moment. Mindfulness is defined by Merriam-Webster as:  the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis You can this exercise: sitting or standing silently or aloud alone or with a partner/ group quickly or slowly  eyes open or closed  Take 5 Mindfulness Exercise      Take a deep breath. As you breathe out slowly, think of  5 things you can see      Take a deep breath. As you breathe out slowly, think of  4 things you can hear      Take a deep breath. As you breathe out slowly, think of  3 things you can feel      Take a deep breath. As you breathe out slowly, thin...

It's hard to say "see you later" to the beloved green of our Green Mountains. The firey explosion of fall colors is short lived, and the period between foliage season and the first snow can be rather drab.  Nature has mood-boosting benefits and some of that comes from filling up our eyes with pretty green leaves, grass, and trees. When the green is replaced by browns and whites, it can take a toll on our mental health. Enter- HOUSE (or office) PLANTS! Bring nature inside to YOU! Bringing some GREEN into your living and working space is a great way to boost your mood, focus, and productivity.  Bonus: houseplants help to clean the air in your home, some more than others. Check out this list of favorites! Pick any of the following to boost your mood during this shoulder season: Take this as an invitation to treat yo'self to a new plant friend for your desk. Trim a clipping, propagate a succulent, or transplant a baby (plant, of course) and give it to a friend or coworker...

 Ahh, yogurt, fruit, and granola... a satisfying snack or a balanced breakfast!  But it's always fun to try a new spin on a classic favorite.  Many of our snacks and breakfasts these days lean sweet, which can be tiring for our palate. Eating too many sweet snacks can make us less sensitive to sweet tasting treats, which makes us crave more sugar.  Instead, try swapping out your typical yogurt routine with savory flavors! This Mediterranean-inspired snack can shake up your routine-your taste buds might throw a party. Base: Plain Greek yogurt (non fat, low fat, or full fat) be careful to not use vanilla yogurt! Toppings: fresh cut veggies like tomatoes, cucumbers, peppers, radishes, carrots Flavor: try garlic and onion powder , or experiment with spice blends such as Zaatar, ras-el-hanout, baharat, or even taco seasoning  Crunch: nuts or seeds (sesame seeds, walnuts, pine nuts, almonds, etc), or  roasted crispy chickpeas Dress it up: add a drizzle of ext...

Now that the days of fresh summer vegetables are sliding into the rearview mirror, it can be hard to get in your recommended 5-9 servings of fruits and veggies!  Root vegetables are generally harvested near the end of the growing season, and store well during the cool months! Root veggies are high in fiber, potassium, antioxidants, phytonutrients, and vitamin C.  (Pictured: candy cane beets before cooking.) Comment below: How many of these root veggies have you tried? How many do you still have to learn to like? -Sweet potatoes -White potatoes -Onions -Garlic -Ginger -Turnips -Rutabaga -Beets -Radishes  -Carrots -Parsnips -Celeriac  Tips for Trying:  Pair new or unfamiliar flavors with foods you already know and like. For example, if you know you love carrots, sweet potatoes, and onions, but aren't sure if you like turnips, roast together mostly the veggies you like and add a little bit of just one new one. The flavors will balance and play off each other and yo...

When was the last time you washed your hands? While we at Wellness have always been big fans of handwashing, the simple habit has gotten worldwide attention over the past year and a half. We couldn't be more thrilled that one of our favorite healthy habits has been promoted to the spotlight! As we arrive into cold, flu, and virus season, handwashing becomes more important every day. Wash yours hands before and after: eating and drinking or preparing food  touching your face coming into contact with high-touch surfaces changing diapers and after using the restroom touching trash touching animals Regular handwashing keeps germs at bay and helps keep us from picking up sicknesses.  Now that deserves... a hand.  Try out following the WHO guidelines to get your hands extra clean!  Check out this infographic  about worldwide statistics and efforts to increase handwashing.  For more, visit  Global Handwashing Day | The Global Public-Private Partnership for Ha...

  Welcome, Fall!   It’s a new season  and the leaves are changing. With the temperatures dropping, that means it’s time to get ready for cooler temps, especially  making sure we are safe in our homes when it’s time to turn on  our heaters. Get cozy,  and stay alert for carbon monoxide poisoning.   Make sure you have carbon monoxide alarms installed  in the hallway outside of every sleeping room. T est they are working properly   and change the batteries  twice per year. If the alarm sounds, leave the house and call the fire department.    Have your heating system serviced yearly. If you haven’t done so yet, now is a good time to get that  upkeep  scheduled!     K now the signs of carbon monoxide poisoning:   Dull headache   Weakness   Dizziness   Nausea or vomiting   Shortness of breath   Confusion   Blurred vision   Loss of consciousness   If left untreated, carb...

  Happy fall, y’all! PSL season (that’s Pumpkin Spice Latte for all the Team Summer folks out there) is upon us! If you are a die-hard PSL drinker who waits all year for the coffee shops to announce the unofficial start of fall, we’ve made it! This is the signal that it’s time for peeping colorful leaves, enjoying cooler temps, and … possibly drinking a lot of sugar in liquid form. It's very easy to consume way more sugar from drinking than when eating, as you may not notice how sweet something is when you’re sipping. Sugar is also absorbed much more rapidly in liquid form, which could lead to blood sugar spikes and then dips. In a 16 oz Starbucks PSL, there are 50 g sugar. In a medium DD PSL, there are 55 g sugar. That is roughly about the same amount of sugar as a regular Coke. It’s about equal to 13 teaspoons of table sugar, or about 20 Hershey’s kisses. Annoyingly, there is more sugar than pumpkin in the typical pumpkin spice latte. Treating yourself to a pumpkin...

  Most of us have been affected by breast cancer in someone we know. Each October, we take time to promote awareness of the importance of regular screenings and raise funds for research and treatment. Leave a comment on this post to honor or memorialize a loved one affected by breast cancer.  You can get wellness points for logging your mammogram under preventative health screenings in your portal! For more on national efforts, visit  Breast Cancer Awareness Month - National Breast Cancer Foundation Closer to home, check out VDH's screening program for eligible participants:  You First | Vermont Department of Health (healthvermont.gov)

Feeling a little anxious or scattered with the transition to Fall? You are NOT ALONE!! Luckily, yoga has been known to help ease stress, reduce feelings of nervousness, and enhance mindfulness. For these reasons, yoga can be a great tool during this time where many things are changing at once and feelings of anxiety can be extreme.  When you’re anxious, your mind can get carried away with worrying about things that might happen, and that actually makes you feel worse and can cause other symptoms, like insomnia. Meditation teaches people certain skills that can help counteract that tendency, like staying in the moment, recognizing worried thoughts when they’re happening, and preventing them from getting worse. If you are not interested in meditation, perhaps practicing a few simple grounding poses can help! 1st Chakra - Muladhara “Mula” (root) “Adhara” (support) Aka the root/base chakra. It is associated with primordial instincts such as our sense of smell and need for stability in ...

Similar to developing physical fitness, sleep fitness takes effort and the implementation of small changes in daily behaviors to promote and support better sleep. Before change can occur, you have to raise your level of awareness, and the best place to begin is by examining and tracking your sleep habits throughout the week. Observe such things as: What you do before bed (read, watch TV, scroll social media, etc.) What time you turn the lights out What time you rise Caffeine and alcohol intake What time you eat dinner The temperature of your room The type of light you’re exposed to before bed Your energy levels throughout the day How many hours of sleep you think you get each night By journaling your observations, you are more likely to discover a pattern of behavior and make connections between the quality of your sleep and the behaviors you engage in. Once you have an idea of what your sleep ritual, routine, and contributing (or detracting) behaviors are, you can refine your habits t...

According to the   American Sleep Association , sleep issues and sleepiness are a top health concern in our society. Statistics indicate that: 50-70 million American adults suffer from some type of sleep disorder 9% of American adults reported falling asleep during the day (unintentionally) 37% of 20- to 39-year-olds report short sleep duration, while 40% of 40- to 59-year-olds report short sleep duration 3% of adults report less than 7 hours of sleep during a typical 24-hour period (even 30 minutes less than the minimum carries consequences) Adults need a minimum of seven to nine hours of sleep each night, yet more than one-third of the population does not get the minimum number of  recommended hours . Even a slight deficit can have a significant impact on your life! Join us for a 30 day sleep challenge to gain a better understanding of your sleep habits and learn ways to improve your routine. Register today on your wellness portal . 

Summer is coming to an end which means it is officially PUMPKIN SEASON!! In 2019, LiveWell created a Fall Festive Employee Recipe Book ! The recipe book includes some seasonal favorites submitted by State of Vermont Employees. We recognize that not every recipe is “traditional healthy”. However, we have included a list of simple substitutions you can make to reduce calories, unhealthy fats and simple sugars!  Remember, you can enjoy the taste of any fruit or vegetable year-round. Fresh, frozen, canned, dried, and 100% juice – it all counts! Click here to check out more Fall Favorites.

In our current society we are inundated with stress triggers that turn on on our stress response.  In this Lunch & Learn, you’ll learn what this term, stress response, means and how practicing breathwork can help you turn it off and return to a state of calm. You'll also practice two breathwork techniques: a beginner level and an intermediate level. 9/22/2021, 12 noon click here to register

Besides hoarding (and maybe freezing) the last of your summer produce, get ready for fall by stocking up on: Apples Basil Broccoli Brussels sprouts Carrots Cauliflower Grapes Kale Potatoes Stay seasonal with this delicious vegan pecan apple chickpea salad wraps with a creamy maple dijon tahini dressing. These easy chickpea salad wraps take just 15 minutes to make without any cooking involved, making this a great recipe for healthy lunches and parties! Enjoy the apple chickpea salad in your favorite wrap, on toast, as-is or even in lettuce cups! Ingredients:  1 (15 ounce) can chickpeas, rinsed and drained 1 cup small diced organic honeycrisp apple (from about 1 small to medium honeycrisp apple) 1/3 cup coarsely chopped raw or toasted pecans* 1/3 cup dried tart cherries 1 stalk of celery, diced 2 tablespoons chopped flat-leaf parsley (or sub cilantro) ¼ cup chopped green onions Easy vegan chickpea salad wraps in 4 simple steps Combine the salad mix-ins. Start by mashing your drained ...

On September 11, Patriot Day gives all of us time to reflect on the devastating terror attacks that took nearly 3,000 lives. We commemorate those who we lost and give thanks to the brave first responders who put their lives on the line. Take a moment on this day to consider what we stand for as a nation and how we can work together to make the world a better place for all. Traditions of the Day Every year since the tragic day of September 11, 2001, all American citizens come together to remember and honor the fallen. This tragic day can bad memories and feelings of stress, anxiety and depression. Know that you are not alone and reach out to friends and family to connect. Additionally, InvestEAP offers 24/7 short term counseling and referral to all state employees and their household members. If you need support on anything, please call (888) 834-2830 or visit Invest EAP Organization Password: "vteap" Moments of silences are observed several times during the day. The timings...

Getting your cholesterol levels checked is an important part of staying healthy. High cholesterol increases your risk for heart disease and stroke, two leading causes of death in the United States. Knowing your cholesterol status can help you stay in control of your health. Learn about cholesterol screening and why it is important. Cholesterol is a waxy substance that your body needs to make hormones and digest fats. Your body makes all the cholesterol it needs, but you can also get cholesterol from eating certain foods, such as egg yolks and fatty meats. Having high blood cholesterol can lead to plaque buildup in the arteries, putting you at risk for heart disease and stroke. High blood cholesterol doesn’t have symptoms, which is why getting your cholesterol levels checked is so important. Learn more about cholesterol screenings. You should get your cholesterol checked at least every 5 years. If you have cardiovascular risk factors, talk with your health care team about getting tested...

People have become increasingly comfortable talking about their mental health, particularly this past year. But the topic of suicide – when it comes up – is still scary for many people to think about.  It’s time to deepen the conversation. Some are afraid that by asking someone if they’re having thoughts of suicide, it will put the idea in their head, or push them to take their lives. (Which research shows is not true.) Some are worried that they won’t know what to do, or how to help, if the person tells them, “Yes – I am thinking about suicide.”  It’s only by learning more about what leads someone to suicide, the ways we can help to prevent it, and what resources are available – and not being afraid to ask when we’re worried about someone, or for help when we need it ourselves – that we can empower our communities to address this leading cause of death.  We all have mental health. It’s time we take the next step, ask more deeply about what someone is experiencing, and if...

Cholesterol Management Cholesterol is a waxy, fatlike substance. It is produced by the liver and is present in dietary sources. It is a major component of cell membranes and is used to make hormones, vitamin D, and bile acids used in digestion. Optimal cholesterol management is an important part of reducing heart disease. Cholesterol is carried through the blood on lipoproteins. There are two major types of lipoproteins: High-density lipoprotein (HDL), often called “good” cholesterol Low-density lipoprotein (LDL), often called “bad” cholesterol Excess LDL cholesterol is deposited in the walls of arteries throughout the body. This can lead to ASCVD, which includes heart attack, stroke, transient ischemic attack (TIA), stable or unstable angina, and peripheral artery disease (PAD), including aortic aneurysm, all of atherosclerotic origin. Cholesterol Monster The “cholesterol monster” illustrations below highlights the nature of high cholesterol in a playful way. It is meant to show how p...

It’s the ten best days of summer! The Champlain Valley Fair announced its 2021 entertainment lineup on Tuesday. Though no major touring artists will rock the Coca-Cola Grandstand this year, a number of tribute bands will appear, as well as several motorsport events. All six concerts are free with fair admission, but fairgoers will need to purchase tickets to the motorsport events. The fair runs from Friday, August 27, to Sunday, September 6, at the Champlain Valley Exposition in Essex Junction. For the first time EVER, you can purchases discounted tickets online in advance! Hours of Operation: Opening Day: 3pm to Midnight; Daily 10am to midnight Fair buildings and displays: 10am to 10pm (except opening day) Midway: 12pm to 11pm For more information, visit:   https://champlainvalleyfair.org/   Purchase your tickets here!

We do it mindlessly, over and over, but with a little thought, the process of breathing can be transformative. Breath Regulation The key components of yoga include postures, meditation, relaxation, and breathing exercises. These features of yoga are not exclusive and do complement each other, but the one that transcends most profoundly is breath. Breath is often thought of as the guide in all areas of yoga. Yoga helps bring more awareness to the breath which has both physical and psychological benefits. When we are stressed, we often will hold or shorten our breathing or breathe in a short, stilted manner. Being able to continue to inhale and exhale calmly and deeply throughout life is a tremendous stress reliever.  Throughout yoga class, teachers will remind you to regulate your breath and this is one of the most transferable skills that you can very quickly take off of the mat and into your everyday life.  Breathing Exercises Below are a few breathing practices that you can ...