LiveWell Vermont

  Summer is the perfect time to explore your active side! Here are some fun summer options to consider as you plan activities: Hiking: Explore nature trails and enjoy the beauty of the great outdoors. Hiking is a great way to get some exercise and see beautiful landscapes. Remember to wear comfortable, well-fitting shoes, bring water, and check for ticks afterwards. Swimming: Cool off by taking a dip in the pool, lake, or river with a friend or two. Swimming is a fun way to stay fit and beat the heat, just don't forget sun safety while you are out there! Cycling: Hop on your bike and ride through your neighborhood, park, or countryside. Cycling is great for your heart and muscles. Make sure to wear a helmet and follow traffic rules. Running or Jogging: Run or jog in the early morning or evening when it’s cooler. It’s a great way to stay in shape and enjoy the fresh air. Volleyball, Pickleball, or sports leagues : Stay social while you move! Whether you are in a leagu...

  Time management is essential to balance our professional and personal lives effectively. Developing strong time management skills can lead to increased productivity, reduced stress, more time for ourselves, and a better work-life balance. One key strategy is to prioritize tasks. Start by making a to-do list and ranking tasks by importance and deadlines. For example, if you have a project due at the end of the week, focus on completing the most critical parts first. This ensures that high-priority tasks are completed on time. Another effective technique is the Pomodoro Technique. This involves working for 25 minutes, then taking a 5-minute break. After four cycles, take a longer break of 15-30 minutes. This method helps maintain focus and prevents burnout. Using a calendar or planner is also crucial. Scheduling specific times for work tasks, meetings, and personal activities can help you stay organized. For example, block off time for answering emails, attending meetings, an...

  Prioritizing mental health is crucial for working adults. Balancing work, family, and personal life can be stressful, and taking care of our mental health helps us stay at our best. One important step is to take breaks during the workday. Short breaks can allow time to recharge, reduce stress and prevent burnout. For example, taking a 10-minute walk or doing some deep breathing exercises can refresh your mind and boost your energy. Setting boundaries is also key. It’s important to separate work time from personal time. This might look like turning off work emails after hours to help maintain this balance. Connecting with others is another way to support mental health. Talking to friends, family, or colleagues about your experiences and feelings can provide support and understanding. Joining a club or group with shared interests can also help you feel connected and less isolated. Physical health impacts mental health too. Regular exercise, a balanced diet, and enough sleep...

  Gratitude means being thankful for the good things. It's important to practice gratitude because it shifts our perspective toward the good, and helps to counterbalance the natural human inclination toward negativity bias. Here are some inspiring gratitude prompts, choose one that feels relevant to you to get started: 1.      What is something good that you accomplished today? Notice the tools and actions used to accomplish this. 2.      Who is someone you’re thankful for? Think about a family member, co-worker, friend, or mentor who makes your life better. Get specific about why you appreciate them. 3.      Name 10 things you appreciate about yourself. Consider your strengths, your values as you look for good things in yourself. 4.      What is something my past self did that I am grateful for today? Your past self might have made a mighty financial decision or gotten to bed early, both a...

Are you a gardener? Whether you've been at it for years or have just a budding interest, gardening is a wonderful activity that benefits our wellbeing in many ways. Here’s how tending to a garden can boost your health and happiness: Physical Exercise: Gardening involves activities like digging, planting, hauling and weeding. These tasks provide a good workout, helping to improve strength, flexibility, and endurance. Stress Relief: Spending time in the garden can reduce stress and anxiety. The peaceful environment and connection with nature help calm the mind and lift your spirits. If you are new to gardening, moderate your expectations. Celebrate every tiny win and remember that there is lots to learn, even for advanced gardeners. Plants die, chipmunks eat produce, and every year brings something new!  Fresh Air and Sunshine: Being outdoors exposes you to fresh air and sunlight, which are essential for good health. Sunlight helps your body produce vitamin D, important for strong...

  July is here, bringing long, sunny days perfect for enjoying the outdoors. Here are some simple wellness tips to keep you feeling your best this month. 1.      Stay Hydrated : Drink plenty of water. When it's hot, our bodies need more fluids to stay cool and healthy. 2.      Eat Fresh : Summer is the best time to enjoy fresh fruits and vegetables. Visit a local farmer's market for the tastiest produce. 3.      Get Moving : Take advantage of the warm weather to get outside. Go for a walk, bike ride, or even play some outdoor games with friends. 4.      Protect Your Skin : Always wear sunscreen to protect your skin from harmful UV rays. Don’t forget a hat and sunglasses too! 5.      Relax and Unwind : Summer break is a great time to relax. Read a book, listen to music, or just enjoy some quiet time. Stay healthy and enjoy your July!

  Summer is the perfect time to enjoy the outdoors, have fun with friends and family, and relax. The last thing you want to do is spend hours in the kitchen cooking dinner. Luckily, there are plenty of quick and easy summer dinner ideas that are both delicious and simple to prepare. Here are some great recipes and tips to help you whip up tasty meals without breaking a sweat. Tacos! Tacos are always a hit and they’re super easy to make. A taco bar with a range of toppings can also accommodate picky eaters. Prepare the toppings ahead of time to make dinner even quicker. Ingredients: 1 lb rotisserie chicken, scrambled eggs, leftover or precooked protein of choice Taco shells or soft tortillas Toppings - pick according to preference: Shredded lettuce or purple cabbage Diced tomatoes, peppers, and/or onions Shredded cheese Sour cream Salsa Cilantro Pickled onions Guacamole or sliced avocado Lime wedges Hot sauce Black beans Instructions: In a large...

Summer is a fantastic time to enjoy the great outdoors, but it can be tough to stay active when you have a busy schedule. When you're juggling work, family, and other commitments, finding time for exercise is challenging. Luckily, there are ways to stay active, even when you’re short on time. Here are some tips and ideas to help you fit more movement into your summer days. Take Advantage of Early Mornings or Late Evenings  Mornings are often the coolest part of the day during summer, making them perfect for getting some exercise before your schedule heats up. Here are a few ideas: Go for a Walk or Run: Start your day with a brisk walk or run around your neighborhood. It's a great way to wake up and get your heart pumping. Do Some Yoga: Find a quiet spot in your home or yard and do a 20-minute yoga routine. Yoga can help you stretch, strengthen, and relax your body. Bike Ride: If you have a bike, take it for a spin in the early morning. It’s a fun way to see your community ...

  Summer travel can be fantastic, but long hours of driving can also take a toll on your body. Ensuring proper driving ergonomics is key to a comfortable and safe journey. Take regular breaks. Every two hours, stop to stretch and walk around. This boosts circulation and prevents stiffness, and can be especially helpful for stressful driving. You can also boost your comfort by staying hydrated and choosing comfortable, breathable clothing. How to Adjust the Driver's Seat - full instructions from CCOHS here   Seat height  - raise the seat as high as you can but still be comfortable. This height will optimize your vision through the windows. You should be able to see at least 3 inches over the steering wheel.  Seat forward/back position  - move the seat forward until you can easily push the pedals through their full range with your whole foot, not just your toes.  Seat cushion angle  - adjust until your thighs are supported along the full length of the cu...

  A favorite at our house, this recipe meets the key requirements for busy days: fast, healthy, and tasty! Feel free to double if hungry, or scale up further if feeding the family. Ingredients 1 large egg 2 tablespoons whole-milk plain Greek yogurt, or a dairy-free substitute ½ whole-wheat pita ¼ cup baby arugula 2 tablespoons halved cherry tomatoes 3 pitted Kalamata olives, chopped 1 tablespoon crumbled feta cheese (optional) ¼ teaspoon za'atar (or your favorite seasoning) Directions Cook that egg however you like - poached, scrambled, fried. Spread yogurt inside pita, and sprinkle in a little za'atar. Fill the pita with arugula, tomatoes, poached egg, olives and feta.  This recipe was adapted from Eating Well's Feta, Egg & Olive Pita . 

We all have habits, both good and bad, that shape our daily lives and impact our overall well-being. Whether it's the habit of hitting the snooze button one too many times or consistently making time for exercise, our routines play a significant role in determining our success and happiness. The good news is that you can work on your habits to improve your life. Today, we'll explore some strategies to help you cultivate the habits that are best to serve you and make your life better. Choices: Assess which habits you are willing to change. Not sure? Try the Decisional Balance Worksheet. Clarity: Write down details of a habit you want to adopt including what, how, when, where, why. Be thorough, putting in effort here helps with success later. Implement a system to help get it done consistently. Consider an alarm,  habit stacking , or setting an appointment with someone else to do it together. Help it happen with the 20 Second Rule !  Understand the connection between your habits...

Often, it is easy to glorify extreme workouts and overlook the virtues of gentler training. However, mindfulness and mobility play a crucial role in maintaining a healthy, functional body. Mobility training, especially when combined with a mindful approach, can help individuals achieve long-term physical well-being, prevent injuries, and enhance their overall quality of life. Mobility training involves exercises and stretches designed to promote both flexibility and control through deep ranges of movement. When done well, the result is improvement in the way your body moves, helping you perform everyday activities with greater ease and efficiency. In the heat of summer, this can be a way to continue to work toward your goals without risking heat exhaustion. To maximize the benefits of mobility training, it's essential to approach it mindfully. Use the tips below to guide you: Listen to Your Body: Pay attention to how your body feels during each exercise. If you feel pain or discomf...

Whether you have diabetes or not, these ideas can help you to feel your best and have more stable energy throughout your day. 1. Take a 2-minute walk after meals The 2-minute walk was shown to significantly improve blood sugar levels. Take the walk within 60-90 minutes of finishing your meal. If you can walk longer than 2 minutes, great! If you only have 2 minutes to walk, that alone can make a big difference. 2. Include protein and fiber in each meal and snack Protein and fiber both slow down how quickly you digest your food, and slowing down digestion can slow down how much sugar gets released into your blood at a time. This can even out the spikes and dips that can make you feel icky or tired between meals. It can also help you feel more satisfied and focused between meals. For snacks, try: Yogurt + berries Cheese + whole grain crackers Veggies + hummus Fruit + peanut butter Popcorn + almonds For meals, try to include 3 food groups, and choose whole grains or starchy veggies as you...

  Money and love can be messy. That’s a big reason why many people try to keep the two topics separate. Of course, strong relationships have both romantic and financial components, and they’re often intertwined. That’s why I sat down with an expert to mitigate some of the messiness of money and love. Abby Davvison is a social innovation leader and career development expert. She co-wrote the book  Money and Love: An Intelligent Roadmap for Life’s Biggest Decisions . I’m going to review five of her top strategies to strengthen your financial relationship as a couple. Improving money and love with your partner Did you know that many of us follow scripts in our relationships? In fact, many of us grow up either consciously or subconsciously believing that romantic decisions are made with your heart whereas other life decisions are made with our head. This script shapes much of how we do or don’t deal with money and love. If you’re someone who prefers to keep them separate, Abby say...

We all know that sleep is a crucial component of self care.  Did you know that not getting enough quality sleep can raise your blood pressure ?? But sometimes, drifting off can be difficult even when you have the ability to get into bed on time. Try these ideas to help you next time you're laying awake! 1. Brain Dump Can't sleep because too many thoughts are swirling around your head?  Maybe you're repeating your to-do list over and over so you don't forget what you have to do the next day. Maybe you're replaying a difficult conversation from earlier in your head.  Stop the swirl by releasing your thoughts onto paper!  Keep a small journal by your bedside, and "dump" all the thoughts from your brain into it before lights-out.  If you're worried you'll forget to do something, keep it safe on paper overnight, and give your brain a break from holding onto it.  If you're processing something that happened earlier, writing it down can help you organ...

  With longer days comes more outdoor fun... and ticks. These little troublemakers can cause big problems if they bite us. To stay safe, we can follow some simple tips: Wear light-colored clothing so ticks are easier to spot. Use insect repellent, such as DEET. When hiking, stick to the center of trails and avoid tall grass and bushes where ticks like to hide. When you are done outside, check your body and clothes for ticks, especially in warm, moist areas like behind your knees and in your armpits. If you find a tick, don't panic! Use tweezers to gently remove it , pulling straight out without twisting. Contact your doctor if you notice any unusual symptoms, like a rash or fever after being outside. For more detailed prevention tips, please check out the Department of Health's Tick page .