Reduce your own environmental impact

Posted on by SBSS

Following on from our recent post on how to reduce your environmental impact when driving, here’s another handy list of small but valuable changes you can make to help our planet.

Try to eat less meat

We’re not suggesting you never eat a bacon sandwich again, or that you completely cut out the turkey at Christmas! However, meat (especially beef and lamb) is a huge contributor to global emissions. Maybe try joining in the trend of meat-free Mondays (which could save 71kg of CO2emissions per year), or only have meat with one meal a day. If you really can’t stop thinking about that delicious burger or sausages that you’re craving, try and buy locally sourced meat (and all other sorts of food) to cut down on those food miles! And think of meat as a tasty extra to a meal rather than the main attraction.

Cut your waste

If you’ve got leftover food, freeze it instead for a quick and easy-to-prepare meal, saving you time and money. How much trash could you actually recycle? It’s probably more than you think – check out your local recycling options as you’ll be amazed by how little actually needs to end up in landfill. Did you know that for each tonne of glass bottles we recycle, we save 315kg of CO2emissions compared to making new bottles? So let’s cut landfill to a minimum!

Avoid fast fashion

We know how tempting it is to buy that cheap t-shirt or jeans but stop and think first! Not only is it bad for the environment (the manufacturing and shipping process gives off loads of bad emissions) but it may not actually be cheaper in the long run. Those clothes won’t last long, and you’ll end up just having to replace them. It’s much better to invest in a higher quality item that will last you a long time. And make use of the increasing number of clothes recycling sites for cheap and cheerful fashion without damaging the planet.

Switch off the light and heating when you don’t need them

We’ve heard this one a lot, but a gentle reminder is always helpful! Try to get in the habit of doing this every time you leave a room. Turning down your heating by just 1oC may give you an 8% reduction in energy consumption, which saves you money too. So, get those winter woollies on instead!

Wrap your house up warm

It’s not just you who needs to wrap up warm in the winter. Have a good look at improving insulation and consider double-glazing your windows. Installing cavity wall insulation can reduce your heat loss through walls by 60%. Not only can this improve your carbon footprint because you have to use less heating, but it can also save you a significant amount of money in the long run.

We know how hard it is to change habits, but keep at it! Every little change you can make will add up to help the environment, and may help your pocket too!

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

How to stay fit when you’re busy

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We all know that staying active is an essential way to keep our bodies healthy. However, trying to fit exercise into your already busy day can often seem impossible. Between juggling work, family-life and socialising with friends, there’s not always much time left over to focus on staying active.

Instead of  shrugging exercise off as something you just don’t have time for, learn how you can keep your fitness in check with our five simple tips of  how to stay fit when you’re busy.

Make exercise a priority

The problem with exercise is that we don’t always see it as an essential part of our day. In the same way that we see things like picking up kids up from school, or getting to work on time. By seeing exercise as something that isn’t essential to our day, it becomes pretty easy to find an excuse to ditch it.

Exercise is important. Instead of seeing it as an optional extra, we should see it as something vital to keeping us healthy. That way, we won’t drop it at the first opportunity; instead, we’ll do our best to find the time, the energy, and the ways to fit it in.

Find a workout that works for you

Take a look at your lifestyle, likes and dislikes and find a workout that is going to work best for you. something that you’ll be able to find the time for, and that you’ll actually enjoy doing! If you don’t have much time to head to a gym, then find a workout form that you can do at home, or even at work on your lunch break!

If you tend to get bored quickly, then high-intensity interval training is great for providing maximum impact in minimal time. Find more enjoyment in working out outdoors? Focus on activities like running, hiking, or other outdoor activities. There are so many options available – you just need to find something you enjoy, and working out will end up being something you look forward to!

Be prepared

When you’ve got a busy lifestyle, every minute counts, and it’s easy to find an excuse not to do that exercise. Make sure that you’re fully prepared and then you’re less likely to let those good intentions slip. It could be as simple as keeping your workout clothes at the bottom of your bed, ready to chuck on for a morning workout. A pair of trainers in your car boot means you are ready for a quick walk if the opportunity arises.

Something is better than nothing

Just a ten minute workout is better than nothing. Last minute plans leaving you with no time to head to your usual gym class? Remember, you don’t need an hour, or even half an hour to get a bit of exercise into your day.

No matter how busy you are, we can always find a few spare minutes to get our heart rate up and blood pumping. Just choosing a few flights of stairs rather than the lift is a step (or many steps!) in the right direction! So squeeze in whatever time you can find and it’ll make all the difference when it comes to your health.

Make it a part of your day

Busy with meetings at work? Use it as an excuse to get some fitness into your day. Get your colleagues together and brainstorm on the go with a brisk walk. Are you a commuter? Ditch the car and cycle to work, or park a little further away and walk in. Meeting up with friends? Combine your socialising with some exercise and head out for an afternoon hike, or to a gym class together.

Making exercise a part of your day means you don’t need to ‘make time’ for it – and it’s more likely to become a long-term, habit that will help you to keep your body as healthy as it can be.

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Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

Should I Go Vegan?

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Fad or full of sense? Find out more about how veganism can help or hinder your weight-loss and health efforts. Maybe you can answer that age old question, should I go vegan?

I often get asked if going vegan is a good thing for weight loss, or health in general. Veganism used to be restricted to a small group of ‘animal activists’ and attracted more than its fair share of ridicule. It still does, by the uninformed few. But it’s now becoming more mainstream. Why – and is that a good thing?

 

What is veganism?

In recent years, veganism has gained immense popularity as a lifestyle choice that extends far beyond just dietary preferences.

Veganism is a lifestyle that rejects the consumption and use of animal-derived products in all aspects of life. This encompasses dietary choices, but also extends to clothing, cosmetics, and lifestyle choices, with the core principle being to minimize harm to animals. Vegans abstain from meat, dairy, eggs, and other animal-based ingredients, opting instead for plant-based alternatives.

Why choose veganism?

  1. Ethical Considerations: The primary motivation for many vegans is their commitment to animal rights and reducing animal suffering. By choosing a vegan lifestyle, they aim to minimize their contribution to industries that exploit and harm animals.
  2. Environmental Impact: Adopting a vegan diet is an eco-conscious choice. The production of plant-based foods generally has a lower environmental footprint, contributing to reduced greenhouse gas emissions, deforestation, and land degradation.
  3. Health Benefits: Vegan diets are rich in fruits, vegetables, whole grains, and legumes, which offer numerous health benefits, including lower cholesterol levels, reduced risk of heart disease, and better weight management.

Making the transition

Transitioning to veganism can be gradual or abrupt, depending on your personal preference. Start by exploring delicious vegan recipes and gradually replacing animal-based products with plant-based alternatives. Remember that every small step toward veganism contributes to a more sustainable and compassionate world.

So go vegan or not?

If you are confident you can live without scrambled eggs and smoked salmon, freshly cooked chicken curry, some delicious blue cheese or strawberries and cream (they’d be my downfall) then go for it – but for your health’ s sake, just make sure you do it carefully! And there’s nothing wrong with taking just a few vegan principles on board and cutting back on animal products for a day or two a week – bulk up instead on pulses, veg, nuts and more for a great health boost.

For more information on healthy veganism check out: vegansociety.com or nhs.uk/live-well/eat-well/the-vegan-diet

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Low-Sugar Chocolate, Honey & Cherry Brownies

Posted on by SBSS

These melt in the mouth low sugar brownies will disappear as soon as you’ve put them out on the cooling rack. Try serving them with some sliced fresh fruit in the summer or warmed, with a little whipped cream on the side, in winter.

This recipe makes 20 square brownies that contain just 3g added sugar each.

Ingredients
  • 250g plain flour
  • 200g butter
  • 3 eggs
  • 60g honey (4 tablespoons)
  • 100g cocoa powder
  • 100g chopped and stoned fresh cherries
  •  One tsp baking powder
Method
  • Pre-heat the oven to 180°C/350F/Gas mark 4
  • Line your 30cm x 20cm baking tray with grease-proof paper
  • Place the butter, cocoa powder and honey in a medium-sized bowl over a pan of simmering water and stir gently until melted
  • Beat the eggs in a separate bowl
  • Sieve the flour and baking powder in yet another bowl
  • Remove the chocolate from the heat and quickly whizz in your eggs
  • Slowly fold all of the dry ingredients into the mixture
  • Add the chopped cherries
  • Spoon the mixture into the baking tray and place into the centre of your pre-heated oven for 20 minutes (approx)
  • The top of the brownies need to be firm to touch; but enter a skewer into middle and it should come out slightly sticky
  • Leave to cool for a few minutes, cut into 20 squares and place on a rack.
  • Serve whilst still warm or eat at your leisure once cool.
 

Healthy and tasty homemade pizza

Posted on by SBSS

Pizza doesn’t have to be an unhealthy choice! Learn how to make your own healthy and nutritious pizza at home – saving money on expensive takeaway pizzas and getting extra nutrients along the way!

You can put whatever you like on your pizza so pile it high with veg, some light cheeses, or even some chilli powder if you want a bit of a kick! Read on to learn how to make it yourself.

You can buy good quality, ready-made bases, or use halved, large, crusty rolls or pitta bread. But it’s fun to make your own if you have time!

You will need:

200 g strong white bread flour

200 g wholemeal flour

1 x 7 g sachet dried yeast

Mix the flours and yeast with a pinch of salt in a food processor fitted with a dough blade

Pour in the water and mix to a soft dough, then knead for 1 min. You can do it all by hand – it’s good exercise – but you will need to knead for longer. Look on YouTube if you need to see how to knead dough. When fully mixed, stretchy and soft, divide the dough into four balls and put on a flour dusted baking tray. Smear with a bit of olive oil then cover with clingfilm and leave in a warm place for an hour or so until doubled in size. (You can make your sauce and prepare your toppings whilst you wait).

Then spread out the dough balls on flour dusted baking tray until thin with a slight rim to hold the sauce. Drizzle with a little olive oil.

And, if you want something less filling, are gluten intolerant or are trying to cut back on heavy carbs, you can even experiment with alternative pizza bases – cauliflower  makes a surprisingly good one.

Tomato sauce:
You can buy this pre-prepared too but it will probably be full of sugar and preservatives. Yuck! Making your own takes 5 minutes and it’s really easy.

Simply chop up an onion into small pieces and fry gently in some olive oil with a few cloves of finely chopped or crushed garlic. After a few minutes, throw in a tin of chopped tomatoes (or use fresh) and simmer for 20 minutes. You can add a bit of water or stock if you need to, to get it to the right consistency for spreading on your pizza. You can throw in some chopped herbs for added flavour – basil, oregano or thyme work well. Or even some chilli powder or a small amount of chopped fresh chilli or chilli flakes if you like it spicy!

Once it’s cooked and cool, you can whizz it in a blender or leave chunky.

Now build your pizza:
This is where your creative skills can overflow! It’s your pizza – top it how you like.

Spread some of the delicious sauce on to your base and then…

Choose from….

Meats and fish– like leftover cooked chicken or other roast meats. Processed meats like bacon, salami etc are less good for us so choose small quantities of good quality meats to act as a flavouring rather than the main attraction. Tinned tuna is good too – especially when paired with olives and feta cheese. Or smoked salmon is delicious – swap the tomato sauce for creme fraiche, spread on a cooked pizza base and top with rocket.

Veg – like sliced mushrooms, peppers, sweetcorn, fresh tomatoes, red onion, roasted squash or anything you can think of.

Other toppings – like pineapple chunks, herbs, hummus, olives.

Cheese – soft pieces of mozzarella or goats cheese, feta or grated cheddar.
Cook and serve:
Now cook in a hot oven 220ºC/425ºF/gas 7, ideally by sliding the pizza on to a pre-heated baking tray to get that extra heat that makes a good crispy pizza.

After around 10 minutes, when the cheese is melted and bubbling, your pizza is ready to serve.

You can dollop with a bit of Greek yoghurt, a few more fresh herbs or salad leaves and some olive oil if you like.

Tuck in and enjoy!

See Bike, Say Bike

Posted on by SBSS

Pulling out at a junction without seeing an oncoming motorbike is a thought that fills drivers with fear. When you are stressed and perhaps not paying as much attention as you should, or the rain is lashing down and visibility is poor, the smaller profile of a motorbike is easier to miss than a car or van. It’s not surprising, therefore than over 90 fatalities a year occur in the UK from incidents like these.

You may remember the SMIDSY campaign – “sorry mate, I didn’t see you” that encourages us to look more carefully for bikers.
But what if it isn’t a failure to see the bike but a failure to REMEMBER that you have seen the bike?! It’s difficult to imagine but a small study from psychologists at the University of Nottingham has suggested just that. Using a driving simulator they found that around 15% of these accidents seem to be a result of seeing the bike but immediately forgetting, perhaps due to other stimuli over-writing the memory before it has been fully registered. In an attempt to fix that memory they suggest saying it out loud whenever you see a bike (or other vehicle) approaching – ‘see bike, say bike’.

It’s not a new idea – advanced driving training encourages active observation with spoken details on potential hazards to increase awareness and reduce risk on the roads. Looking around and saying what you see increases your observation skills and keeps your mind firmly on the job in hand rather than thinking about what you are going to cook for dinner or worrying about that dressing-down from the boss.
It’s a trick we could all employ to keep our mind sharp and our short-term memory in full working order. And perhaps we could then see fewer awful accidents on the roads.

Ref
Chloe J. Robbins, Harriet A. Allen, Karl A. Miller, Peter Chapman. The ‘Saw but Forgot’ error: A role for short-term memory failures in understanding junction crashes? PLOS ONE, 2019

The truth about diet pills

Posted on by SBSS

Speak to almost any medical professional and they will tell you that taking diet pills simply isn’t an option they would recommend for safe, effective weight loss. But why are diet pills so bad for you? Well, where do I start?!

First and foremost there is no evidence that diet drugs really work.

Think about it for a minute. The current obesity crisis is threatening to cripple the NHS due to the costs of treating obesity-related disease. If there was a drug that effectively and safely helped people lose weight, do you think the NHS would be keeping it a secret?! Or don’t you think GPs would be offering it to every one of the 60% or so of us who are currently overweight, or at least the 25% who are obese? Don’t you think the drug companies would be covering every billboard and magazine page with adverts for the ‘cure’ … they would stand to make a fortune. A diet-pill that really, really works is the ‘holy grail’ of medicine that everyone is searching for – and as yet, nobody has found!

There are a couple of drugs that are approved by the NHS. Orlistat (also known as xenical), works by stopping you absorb fat from your intestine….therefore you end up taking in fewer calories. What’s the downside? If you eat fatty food and don’t absorb it properly you get unpleasant wind and diarrhoea (and occasionally incontinence!)… with the net result that many of my patients will simply not take the drug if they fancy a fatty meal. So, instead of needing willpower not to over-indulge, you simply need the willpower to make yourself take the drug that will put you off over-indulging. Hmmm… not a great premise for a successful treatment. As a result, weight loss with this drug is modest and is often regained once the drug is stopped. Add to that the fact that healthy fats (and the vitamins we absorb with them) are good for us in moderation and you will see why I don’t prescribe it.

Liraglutide (Saxenda) is an injection that can reduce appetite and may be prescribed for weight control in patients with obesity, or overweight with related health problems such as diabetes. However, it can cause gut problems in over a third of people and weight is often regained when injections are stopped.

Another drug, Mysimba, which is a combination of naltrexone and bupropion and may suppress appetite, has not been approved due to lack of information on long-term effects.….but let’s face facts. Most of us who are overweight don’t just overeat because we are hungry! It’s the other reasons – habits, emotions, an unstoppable urge for chocolate or chips – that lead to the pounds creeping on. Reducing our appetite probably won’t change that much at all!

To help you lose weight, drugs pretty much have to do one of these three things:
  • Alter the way your brain functions so you eat less
  • Alter the way your intestines function so you absorb less
  • Increase your metabolism so you burn more

The problem is that drugs are not selective enough to target the specific areas that are purely responsible for weight gain… and we don’t really understand what they are anyway! So, it’s no surprise that drugs that help us to lose weight often interfere with other functions of the body – possibly in unwelcome ways. So drugs that ‘boost the metabolism’ by raising your pulse rate can put you at risk of heart problems, palpitations, headaches, and high blood pressure. Drugs that act by reducing depression or trying to reduce appetite may cause mood swings, sleep disturbance or increase the chance of serious problems like strokes. And drugs that make you absorb less …well I won’t repeat their antisocial side effects!

At least you know what you are getting if you have a prescribed drug, as the possible side-effects and risks are listed ad infinitum. But buying diet-pills over the internet means you have no idea what they really contain and whether they could interact with drugs you may already be taking, or make an existing health problem worse. And don’t be fooled by the term ‘herbal’ – not all herbs are safe. People have even died taking weight loss pills containing DNP – a toxic chemical declared unfit for human consumption by the Food Standards Agency. Ingesting this poison can lead to nausea, vomiting, restlessness, flushed skin, sweating, dizziness, headaches, rapid respiration, and irregular heart-beat, possibly leading to coma and death. Despite this, it appears that these drugs are being made in clandestine laboratories before being marketed to vulnerable people, desperate for that miracle solution to their (sometimes imaginary) weight problem.

So, don’t play with your health. Yes, being overweight may be a risk – but don’t swap that risk for a diet-pill that may be a lot worse for you and probably doesn’t work anyway! And, as soon as that miracle diet-pill – one that honestly leads to safe and significant weight-loss – becomes available, you will be the first to know!!

 

Why am I not losing weight?

Posted on by SBSS

Most of us will admit to being on a diet at some point in our lives, so why are so many of us still overweight? There are a number of reasons your weight-loss attempts may not be working. Read on to find out more…

Nobody said it would be easy, but for the vast majority of us, losing weight is a real uphill battle. Most of us will admit to having been on a diet at some point, and for some people, it’s a more of a continual yo-yo of dieting… so why, despite our efforts, do our nation’s waistlines keep expanding? We all know men and women who’ve been on diets constantly throughout their lives and are baffled as to why they’ve not lost any weight.

What exactly are we doing wrong?

While there’s no ‘one-size-fits-all’ answer, there are a number of reasons why your weight loss attempts may not be working…..

You need more sleep

Sleep can have a bigger effect on your weight than you might think. Research has shown a direct link between the number of hours sleep you get and your weight. Put simply, these studies suggest that when we have a bad night’s sleep it decreases the body’s hormone that regulates appetite – leaving our hunger levels at an all-time high. And if that’s not bad enough, the studies show that we specifically reach for high-calorie/high-fat foods, in an attempt to boost our energy levels that have dwindled due to poor sleep. So make getting a good night’s sleep a priority and your weight loss could be boosted as a result.

getting a good night’s sleep a priority and your weight loss

You’re not getting any younger

Sorry! We naturally lose muscle mass as we get older –, especially women. Combine this with our naturally slowing metabolisms, and it makes it much harder for us to lose weight. So what can we do about this? Too many of us simply don’t realise how much increasing our protein intake and amount of exercise that we do could help us to drop the pounds… we think of protein as something that will bulk us up. In fact, research shows that increasing our protein and exercise levels can help us to tone our muscles, leading to a more svelte frame and easier weight control.

You want quick-fix results

Most of us will have been there at some point… we want results fast, so we try a quick fix diet in the hopes to lose weight as quickly as possible, but only end up failing at the diet and putting on all (if not more) of the weight we lost while on the diet. Sound familiar? It’s a vicious cycle and only leads to you feeling depressed and disappointed every time you fail. But it’s not your fault. Quick fix diets simply don’t work. Real, long-lasting weight loss doesn’t happen overnight… instead, it takes time, hard work and a change in your habits and mentality. So, remember, it’s a marathon, not a sprint.

You’re stressed

We all admit to reaching for fatty and sugary foods when we are under stress, simply because they trigger those pleasure zones in the brain and make us feel better. What’s more, cortisol (one of our “stress hormones”) encourages weight gain around our waist which is very bad for our health. And yet, we seem to be under more and more stress – struggling to meet deadlines, juggling roles such as spouse, parent and business exec, and working longer and longer hours. Try to manage your stress and regain control – you will be less likely to binge on junk foods that will only leave you feeling worse in the long-run!

You’re not addressing the real issue

Putting yourself on a quick fix diet may work in the short-term, but if you’re not addressing the real reasons you overeat, or eat the wrong foods, then those issues will only end up resurfacing in the long-term, and you could end up putting back on the weight you’ve lost – and even more! So instead of thinking about WHAT you eat, think about WHEN, WHERE and WHY. Do you tend to eat well at home, then tuck in at the vending machine at work? Or perhaps you have a habit of reaching for a mid-afternoon sugary treat to give you an energy boost, or comfort eat when you’re stressed? Figuring out where your problem lies means you can start working on that issue to create a long-term change in your eating habits.

Try tackling these few simple things to help you achieve lasting, healthy, manageable weight-loss.

 

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

What to check when buying a used car

Posted on by Vavista

You’ve decided your budget and found the car for you. Buying a used car will save you more money upfront, but can lead to expensive repair bills. Follow our quick checklist to make sure your new purchase is a worthwhile investment.

Vehicle History

There are many free vehicle history checks online, or you can pay for an extensive search. You’re looking for whether the car has ever been stolen, written off, or has any outstanding finance.

View the vehicle

Don’t buy without seeing. Check everything from the tyres to the air-con fans, and even the gadgets. Be sure to test that all doors and the boot lock correctly.

Ask questions

Ask the seller for the car’s MOT certificates and service history. Vehicle history checks are available if you’re unsure about the vehicle.

Test Drive

Try to test drive the car for around 30 minutes. Test the steering and brakes by driving at different speeds. Use your senses to identify any unusual sounds, sights or smells!

Insurance

Get some quotes to find out how much your new car insurance is going to cost. Before your test drive, check your car insurance policy offers DOC (Driving Other Cars) cover. Vavista is committed to bringing you car insurance that is both affordable and reliable. Car insurance is a necessity, but the right policy could save you money. Get a quote from us today!

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

 

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