Could you be driving with an invalid license?

Posted on 21st February 20192nd May 2024 by Vavista

Sounds like a weird question, you passed your driving test so your driving license must be valid…right? Well, believe it or not there are lots of reasons why your license may no longer be valid, some you might not even have thought of… The good news is that it only takes a few minutes to check.

Did you know?

Having an invalid license could put you at risk of a £1,000 fine, and the DVLA has estimated there could be over two million people at risk.

Things to look out for to avoid a potential fine?

Renew, renew, renew:

A lot of drivers don’t realise that the new photocard licenses have an expiry date, and need to be renewed every ten years. You can check on the front, it’s the date next to section 4b. You can do this online via the Gov.uk website, and costs £14 (there is a postal option which is slightly more expensive at £17), and don’t forget a current photo!

Address yourself:

Your license is a record of your personal details so it’s only right that it contains the correct address. If you move it’s important that you also amend your license, but the good news is that this is free and can also be done via the Gov.uk website, with no limit on the number of changes if you end up moving a lot

What’s that name again?

If you change your name then, like address, you should change your license. Direct Line has found that 3% of married people have the wrong name on their license, which, like address and an out of date license, risks that dreaded £1,000 fine. This is a little more involved as you’ll need to complete a D1 form (you can get this from the Post Office or the Gov.uk website) and send it together with proof of the change. And don’t forget, you’ll need to change your V5C registration document for your car 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 increase your metabolism

Posted on 14th February 201920th March 2023 by Dr Sally Norton

It’s a well recognised fact that our metabolism slows as we age.

Our metabolism is the rate at which we burn energy simply by existing (basal metabolic rate). As well as by other factors like exercise and digesting food which together only account for about 30% of our total energy output.

So, why does our metabolism drop as we get older? We want to know because it doesn’t help our weight control. Plus 2/3ds of us need a bit of help in that regard!

Well, as with anything related to the weight-loss field, it’s not totally understood (or we wouldn’t have the weight problem that we do!). But a large component is probably due to the loss in muscle which occurs as we age (known as sarcopaenia).

Why does this happen?

We lose about 8% of our muscle per decade over the age of 40. This is an issue as muscle burns more energy than fat. That means that women tend to be more affected than men as they naturally have lower muscle percentage to start with. Wonder why men seem to lose weight more quickly when they put their mind to it? This is part of the reason.

There is also some evidence that repeated fad-dieting can contribute. Some studies show that fad-diets can lead to muscle as well as fat loss. Exacerbating sarcopenia. But, it also seems that changes in gut bacteria with dieting may have effects on metabolism too. That can be long-lasting.

In addition, hypothyroidism (under-active thyroid such as Hashimoto’s disease) is most commonly seen in middle-aged women (10 x more than men). This leads to a lowered metabolism as well as dry hair and skin, weight gain and cold intolerance amongst other things. Whilst officially only affecting around 2 in 100, some doctors feel it’s more common than that, but it can be treated with tablets helping you feel a whole lot better.

So, what can we do about it?

It’s hard to regain the metabolism of a 20 year old for many reasons. Though excluding an under-active thyroid, if you have the symptoms mentioned above, is worth doing. It’s a simple blood test. For everyone else, strength and resistance exercises as well as cardio will help preserve or even increase muscle, meaning you can keep your metabolism higher even when you aren’t exercising! That’s a win! Lower metabolism makes it much easier to pile on the pounds . Especially if we keep eating the same as we did in our teens and twenties when we were growing rapidly or working hard, having babies or running around after boisterous toddlers! Remember, we need around 300 fewer calories per day now than we did then. So watch portion size and keep the snacking down to avoid weight gain.

Also, remember that if you lose weight your metabolic rate will fall, as you will need less energy to keep your body functioning. So, you may need to reduce your intake a little to avoid regaining the pounds you have worked hard to lose.

How to Make a Simple Stir Fry

Posted on 26th June 20187th November 2023 by Dr Sally Norton

A healthy diet full of fruit and veg is better than many medicines your doctor could ever prescribe! Studies show that by upping our fruit and veg intake, we can help reduce our weight, cut our risk of type 2 diabetes, heart disease, stroke, some cancers – and could live longer too. There’s no better way to boost your veg intake than with a stir fry. You won’t find any overcooked, mushy veg here – just fresh, nutritious, fibre-filled deliciousness.

A stir fry is one of the healthiest fast dinners around. When you’re pressed for time or just ‘can’t be bothered tonight’, use this fall-back recipe to ensure that your easy dinner doesn’t skimp on nourishment. We’ve given you choices for each element so that you can stir things up when you fancy or pick your favourites.

Servings: 4

Prep time: 15-20 minutes

Cooking time: 10 minutes

Ingredients:

200g wholegrain rice or dried whole-wheat noodles
2 tbsp sesame seed oil or good quality olive oil
1 thumb-sized piece ginger, finely chopped ( or 2 tsp ground ginger)
1/2 red chilli, finely sliced (or sprinkling of dried chilli flakes, to taste)
400g your choice of meat or fish (e.g. chicken, raw prawns or salmon)
Variety of vegetables (e.g. 6 spring onions, 1 large red pepper, 1 large yellow pepper, 200g mushrooms, 100g sugarsnap peas, 100g baby sweetcorn, 200g tender-stem broccoli or 2 pre-prepared stir fry veg mix from supermarket)
2 tbsp Soy sauce
Optional: 1 ring pineapple (fresh or in juice), chopped
Optional: Handful fresh coriander

For allergens, see ingredients in bold.

Vegetarian or Vegan Alternative:

Swap meat or fish for 200g cashew nuts and 200g broad beans.

Method:

Cook the rice or noodles to packaging instructions.
Warm the oil in a wok or large frying pan over a medium-high heat. Add the ginger and chilli to the oil for a minute whilst stirring to prevent burning. Add the meat/fish or cashews with broad beans as chosen and stir, until almost cooked all the way through.
Next chuck in your choice of veg, stir fry for 3 – 5 minutes, ensuring that any meat/fish is cooked through and the desired tenderness of your vegetables.
Turn the heat off. Add the rice or noodles, coriander and pineapple to the mix if having and fold through the soy sauce.
Serve and enjoy!

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What exercises can I do at home?

Posted on 20th June 201820th March 2023 by Dr Sally Norton

Here are some exercises you can rely on that are easy to do at home.

These exercises can help you tone up and burn calories all in the comfort of your own home. They will also help you feel and look fitter, as well as stronger, balanced and more energetic. Ten minutes is a good starting point, but if that is difficult, try just one exercise. You can increase the length of the routine as you get fitter.

It may take a bit more effort the first few times as you get to know the exercises – but once you’ve got the hang of it, you’ll soon settle into a routine. And just think of all that money and travel time you’re saving on not going to the gym.

To keep you motivated…

Plenty of studies show that playing the right sort of music can boost your workout. Try Spotify’s The Ultimate Workout Playlist’ – designed by sports psychologists from London’s Music in Exercise and Sport Group to help you get the best from your workout.

Here goes…

1. Squat

Target areas: abdominals, hips, thighs
Equipment: hand weights or kitchen cans (optional)

Stand with feet apart. Hold your hands together in front of you. Gently draw in abdominals and slowly squat down, bringing knees to approx 80 degree bend. Then slowly stand. Repeat three sets of 10.

To make it harder

a) Hold weights in your hands. You don’t need to have fancy weights – a tin from the cupboard weighing approximately 400 g can act as a small weight. You can increase the weight you carry as you get fitter, or use a back pack on your back with books in it to increase resistance.

b) Lift one leg a little off the ground and try and do this on 1 leg only.

2. Stationary Lunge

Target areas: abdominals, hips, thighs
Equipment: hand weights or kitchen cans (optional)

Step one foot in front of the other. Front foot flat on the ground, back foot up on your toe. Gently bend knees, then straighten. Bend your knee up to 90 degrees, but no further. The front knee should not go past the front toe: keep it centred over your foot.

Do for 30 seconds with one leg leading, then 30 seconds with opposite leg leading. Do this cycle as many times as you wish and according to your fitness level.

To make it harder

a) Hold weights in your hands.

b) Do the exercise slowly, pushing through the front heel more. This makes hip muscles work harder.

c) Try a ‘stepping lunge’. Walk lunge forward, lunging with one leg then moving straight into a lunge with the opposite leg rather than returning to the starting position. Move forward for 30 seconds, then turn around and return to the start position. Now repeat.

3. Diagonal sit ups

Target areas: abdominals, trunk
Equipment: none

Lie on your back, knees bent, with one leg crossed on the other. Place hands on the side of your head. Lift the upper body and turn body to one side, then return to the midline. It is important to keep the neck straight and avoid bending the head forward. This targets the waist, giving you definition through the midriff. Start with between 10 and 20 repetitions each side.

To make it harder

a) Do the exercise slowly

b) Keep upper body off ground in between sit ups

4. Plank

Target areas: abdominals, trunk
Equipment: none

Place the elbows on the ground, directly underneath the shoulders. Rise up onto your toes so that your body stays straight and parallel to the ground. If you find it too difficult to raise yourself on your toes, try supporting yourself on bent knees instead. Gently draw in the abdominals. Clasp your hands together. Hold this position for 10 seconds. Repeat five times.

To make it harder

a) Increase the length of time you hold the exercise for – up to 30 seconds is good, but make sure you don’t lose your form

b) Keep hands clasped and lift hands off ground, coming up higher on your elbows

5. Arm toning

Target areas: shoulders, arms, postural muscles
Equipment: hand weights or kitchen cans

Stand tall. Place small weights in your hand, between 250 and 750 grams to start with. You can use tins from the cupboard to substitute if you don’t have weights. Place elbows at 90 degrees and bend the arm up, then take it back to 90 degrees. Repeat three sets of 10 each arm. Be mindful of keeping an upright posture to get the most out of this exercise.

To make it harder

a) Put arms straight out in front of you level with your shoulders, palms with weights facing up. Bend elbow fully, then return to the starting position

b) Increase weight or do more quickly.

The truth behind electric bikes

Posted on 15th June 20187th May 2024 by Dr Sally Norton

For more information on the new craze in cycling, we spoke to Karl Haden, E-bike expert – theelectricbikeshop.co.uk

Here’s what he had to say on E-bikes…

Not really considered an electric bike or think they aren’t worth the money? Think again. Let me put you right on four of the common misconceptions that can put people off buying an e-bike!

They’re Not As Expensive As You Think

People often look at the upfront cost of an electric bike and no further. While E-bike prices tend to start at about £1,000, which is undoubtedly more than a regular bike, in the long run, they can be the most cost-effective option.

That’s because an E-bike is more convenient than a regular bike, so you’re likely to use it more often. E-bikes are ideal for commuting because you can use the pedal assistance to help you ride longer distances, or get over tricky hills meaning you won’t arrive at work all sweaty!

Cycling instead of driving means you’ll save money on petrol and parking, plus your car will last longer due to a decrease in wear and tear. When you consider that you will get several years’ worth of use out of your electric bike that upfront cost begins to look like a worthwhile investment. The Electric Bike Shop also offers 0% finance across our range of E-bikes so you can spread the cost, meaning there’s no need to break the bank.

The government cycle to work scheme allows you to save up to 42% off your electric bike. Making the possibility of cycling to work over driving far more feasible. Especially with electric bikes as you will be able to cycle that little bit further.

You Can Go Further

There’s a huge misconception that you’ll have to charge your E-bike regularly, but thanks to advances in technology they now last longer between charges. Some modern E-bikes can last for up to 110 miles on a single charge; however, this is dependent on factors such as how often and at what level you use the pedal assist.

The type of motor or battery your bike has will also affect how often it needs charging and how long it will take to charge, so it’s worth considering this when you’re choosing what bike is best for your needs.

When you do need to charge your bike, all you need to do is plug it in and within a few hours, you’ll be good to go!

E- Bikes Aren’t As Heavy As You Think

Although E-bikes carry a little extra weight because of the motor and battery, it’s barely noticeable. At The Electric Bike Shop, all our bikes use lithium ion batteries which are incredibly light and efficient. You’ll find many of our E-bikes have a sleek design and the motors are super discreet, with very little noise.

E- Bikes Are Low Maintenance

All types of bikes need taking care of, even nonelectric bikes. Caring for an E-bike is similar to a regular bike, with a few small exceptions such as being conscious not to drench it in water when you wash it.

As with a non-electric bike you should expect average wear and tear. Although very rare that something would happen to the electrics; if it does, it can be sorted for you.

So, if you’re considering getting a new bike then rest assured there are plenty of good reasons to invest in an E-bike. Best of all, as a Vavista website visitor you will receive £100 of bike accessories from The Electric Bike Shop. View offer here.

Top 5 family-friendly bike rides in the South West

Posted on 14th June 20187th May 2024 by Dr Sally Norton

Get fit with all the family in the open air this summer – on one of these beautiful cycle routes in the South West!

At Vavista, we are huge fans of fitness for fun – so rather than slogging away on a static bike in the gym watching the news update, we’d much rather find a local trail, load up the bikes and kids and head off for a day’s adventure. Then working up an appetite for a leisurely pub lunch or packing an al fresco picnic to enjoy en-route. Studies have shown that by leading by example and being active as a family has a huge impact on your children’s future activity levels – plus, on a selfish note, an hour’s cycling burns anything up to 600kcals, depending on your speed, weight and the gradient you tackle. So, you could be increasing your fitness, boosting your mood and burning energy whilst enjoying some summer sunshine with the family. Read more on the benefits of cycling here. Many of us head to the South West over the summer so here are our favourite routes in this beautiful part of the country….

1. Exe Trail – Exmouth to Exeter

The great thing about this waterfront cycle route is that you can make it as long, or short as you want. Start at the Estuary’s mouth in Exmouth and follow the dedicated trail along the water’s edge through pretty Devon villages such as Exton and Lympstone, both with excellent pubs if sustenance is needed. Reach the town of Topsham and there are even more foodie delights on offer, including Darts Farm, dubbed the ‘Selfridges Food Hall of the South West’. Or if you’re in it for the day, get to the historic quay at Exeter and you’ll have completed the full circuit. With some gradients this is one for a fitter family, but with so much to see you’ll barely notice the hills – plus, the route follows the train line and with stations in each village, you can always hop on when little legs get tired.
More details

2. Tarka Trail – North Devon

The Tarka Trail runs 32-miles from Braunton to Meeth in North Devon using the old railway lines that cut through this largely unspoilt countryside as it was described by Henry Williamson in his classic novel ‘Tarka the Otter’ first published in 1927. The route can easily be segmented into shorter rides, with 21 information boards along the route to inspire young minds with historic and wildlife facts. The sandy beaches at Croyde and Saunton are also great destinations for families.
More details

3. Camel Trail – Cornwall

If you’re heading to Cornwall this summer, don’t forget to pack the bikes – or hire them at the start of the Camel Trail from Padstow to Wenfordbridge. Running 18 (mainly traffic-free) miles through the glorious Cornish countryside, this multi-use trail is all geared up for two-wheels and renowned for its family-friendly gradients (there are great bird-watching opportunities, too). End up in Padstow and reward yourself with an ice cream on the beautiful quay, or with some retail therapy in the fishing village’s many boutiques.
More details

4. Bath-Bristol
This 13-mile off road route is a great, fun urban trip for older children and a new way to experience the two cities in one-day. Carrying one-million trips a year over this old railway route, it is a favourite with fit commuters and those wishing to take in the scenic landscape and attractions en route – including artworks, sculptures, an historic brass mill and steam railway station.
More details

5. Forest of Dean, Gloucestershire
Easily accessed from the M4/M5 corridor, the acres of established woodland make this a fairytale forest, perfect for a family ride. The 11-mile circular family route follows purpose-built paths and disused railway lines and is littered with picnic sites for a leisurely adventure. The Sallowvallets area, designated by the Forestry Commission for mountain biking is perfect for those looking for more high-octane adventure, offering moderate to severe routes, including the red-graded Freeminer trail.
More details

Take the breast test

Posted on 6th February 201816th September 2019 by Dr Sally Norton

There has been a lot of media focus on cancer recently – with latest research quoted as saying that it is more down to bad luck than lifestyle. In actual fact, the study author was quick to point out that lifestyle still has a significant role to play in many cancers. Personally, I believe that the better we look after ourselves, the luckier we get!

Breast cancer is a good example. There is no doubt that breast cancer can run in the family – and if you have the bad luck to inherit the genes that make you more likely to get breast cancer, there is not much you can do about that. In some cases those genes mean such a high risk of cancer that women choose to have mastectomies to avoid developing cancer later on…think Angelina Jolie. In other cases, your genes may only increase your risk slightly, but how you live your life also plays a part.

With this in mind, I have put together some of the questions I am often asked about breast cancer. See how much you know about breast cancer risk and how you can reduce your chances of problems in the future…

Q: How much breast cancer is down to your genes?

A: Only 3 in 100 cancers are due to definite gene problems – but having a close relative such as a mother or sister with breast cancer can double your risk. If you have a lot of relatives with breast (or bowel) cancer, particularly at a young age, it is especially important to mention this to your doctor, as it may be worthwhile getting your genetic risk assessed.

Q: How many women get breast cancer?

A: Around 1 in 8. It’s the commonest form of cancer in women, and though most people are post-menopausal when they develop it, about 1/5 of breast cancer sufferers are under 50.

Q: If you have a breast lump, how likely is it to be cancer?

A: It’s unlikely, I’m pleased to say. Breast lumps can be due to many things – general lumpiness around period time, cysts, infection or benign lumps called fibroadenomas. These lumps can get quite large and may, or may not be tender. Benign breast lumps can be removed if necessary, but may often improve with little, if any treatment. However, any lump should be checked out by your doctor – particularly if it is hard and irregular, doesn’t improve after your period, causes puckering of the skin or is associated with changes in the nipple.

Q: When are you eligible for breast cancer screening?

A: In the UK, it’s between 50 and 70, but is being extended to cover women from 47 to 73. You can still ask to be screened after this age however. Mammograms are x-rays that are frequently used to detect tiny abnormalities in breasts but are less good at finding problems in dense breasts. Ultrasound or MRI scans may also be used.

Q: How often should I check my breasts?

A: Once a month. It is good to get into a regular habit and monthly checks mean that you will get to know what is normal for you so will be more confident in spotting any changes. Avoid the time around a period when your breasts are naturally more lumpy. There are many guides on self-checking – but soapy hands in the` shower are good for detecting lumps and a check in front of a mirror with hands raised above your head and then on hips can help identify skin changes.

See more online or download one of the useful apps out there.

Q: Does being overweight increase the risk of breast cancer?

A: Yes – being overweight can in fact increase your chances of breast cancer, and other types of cancer too. Fat isn’t just stuff that spills over your waistband and sends your weighing scales in the wrong direction – it is an organ of the body that produces chemical messengers (hormones), one of which is oestrogen. Oestrogen is thought to be a major part of the pathway leading to breast cancer….so it follows that the more overweight you are, the greater your risk of breast cancer. However, being overweight can also decrease the number of periods you have (which decreases the amount of oestrogen released from the ovaries). This may explain the paradox that being overweight can actually decrease the risk of breast cancer before the menopause, but increases it after the menopause when fat is a more important source of oestrogen than the ovaries.

Q: How about alcohol and smoking?

A: Yes, sorry. Along with cutting down on food, we need to address all aspects of our lifestyle if we want to reduce our risk. We know that smoking is a major risk factor for lung cancer – but it can increase the risk of many other cancers too, including breast, cervix, stomach, mouth, bladder and ovary. Too much alcohol – even just a little bit over recommended limits – has also been linked with breast cancer. Just one extra unit per day can raise the risk by around 10%.

Q: How common is breast cancer in men?

A: It’s rare. Only about 400 men a year get breast cancer – not surprising as they have very little breast tissue compared to women. The bad news is that it is more likely to have spread by the time it is picked up…probably because there is less awareness. It is more common in older men (over 60), men who have a family history of breast cancer, or men who are obese…so those man-boobs need tackling now. Gynaecomastia is enlarged breast tissue (as opposed to just fat) that can appear as a lump behind the nipple but is non-cancerous and can be removed if needed. The message is that men need to be aware of breast lumps too and check them out with a doctor straight away.

Q: Does HRT increase the risk of breast cancer?

A: Sadly, yes. But not to a huge degree and probably no more of a risk than if your periods had continued a bit longer. Which means there is a downside to trying to reduce those hot flushes and other unwelcome consequences of the menopause. HRT contains the hormone, oestrogen, and sometimes progesterone too, which can increase the risk of breast cancer. Possibly about 4 in 100 breast cancers can be linked to HRT (meaning 96 of 100 aren’t, of course), mainly those that contain both of the hormones. However, there is some evidence that HRT can protect against other diseases and can certainly make the menopause bearable for women with severe symptoms – so whether or not to use it is a discussion worth having with your doctor.

Q: Do deodorants cause breast cancer?

A: We don’t know for certain, is the short answer. Some studies have suggested that there may be an increased risk due to the use of aluminium compounds in antiperspirants. These compounds temporarily block sweat glands – but can build up in breast tissue and produce some oestrogen-like effects. As we know, oestrogen can promote breast cancer growth and so there is a possible link. In contrast, other studies have not shown any increased risk. If the risk was very high, we would know about it by now so we shouldn’t be too alarmed. However, the increasing use of chemical products on ourselves, around the home and in our wider environment is almost certainly causing some harmful effects and we should try to reduce them wherever possible.

Q: Do underwired bras cause breast cancer?

A: No! This is a myth that has been started and perpetuated by some poor scientific studies that have since been robustly proven wrong. The theory was that over-tight bras could reduce the lymph drainage from the breast and therefore cause an accumulation of toxins that could then lead to cancer. There is no proof whatsoever that this occurs. Conceivably, a wire rubbing against an already present breast lump could make you aware of it…hence the concern that the pressure may have caused it in the first place. But fear not, it’s just co-incidence, so you don’t need to rush out and burn your bra. Getting a good bra fitting is worthwhile though. Many women are wearing the wrong size and a well-fitted bra can give you an instant boost in body confidence, and take pressure off the shoulders for those with a heavier chest!

Though breast cancer is common, and may be down to bad genes, there are things that you can do to reduce your risk…or to ensure you pick it up early. Nearly all cancers can be treated – but the earlier they are detected, the greater the chance of success. Treatment options have improved significantly over the past few decades – and now almost 8 in 10 women diagnosed with breast cancer will still be alive 10 years later. So, don’t leave it purely to chance – there is a lot you can do to improve your luck!

Top tips for a guilt-free Christmas

Posted on 11th December 201720th March 2023 by Dr Sally Norton

One of our key beliefs at Vavista is that food should be seen as fuel, but also as a pleasure. And when is food a more essential part of our enjoyment and pleasure than over the festive season?!

We all want to lead a happy, healthy life, including staying at an ideal weight, or losing weight if we need to, without the misery of constant dieting. So, the last thing we want to be doing is counting the calories in our Christmas dinner or worrying about all the other indulgences that may not be top of the healthy list. Where’s the pleasure in that?!

So, to help you, we have put together five great tips that will let you approach the festive period in a healthy, guilt-free way – so there’s no need to jump on the ‘New Year Fad Diet’ bandwagon come January 1st.

Christmas is one day, not a month

It’s all too tempting to flip over the calendar to December and immediately take it as the green light to start scoffing mince pies (or even earlier, with Christmas confectionery in shops as early as September!). By restricting your indulgent treats to a few days over Christmas they will feel more special and you won’t have to feel guilty about that slice of Christmas cake!

Clever snacking

Instead of filling the house with tins of sugar-laden confectionery, why not stock up on nuts to crack, bowls of satsumas and dates. Equally as festive but with nutrients too!

Move more

We know it’s tempting to curl up on the sofa and veg out in front of a marathon of festive flicks, but make sure you include one 40 minute active period each day. It could be a big walk with all the family before you sit down for lunch, or an excuse to escape a full house and and have a bit of fresh air while someone else does the washing up! You’ll feel better physically and mentally and work off a few of those calories too.

Gifts that love you back

Why not ask Father Christmas for gifts that are going to nurture your healthy habits? Consider a Fitbit Flex health tracker (they act as a pedometer, sleep monitor and health tracker, then sync to your phone/computer so you can chart your progress). Or perhaps you could do with a new cycle helmet, swimsuit or yoga mat to kickstart your new fitness plans? Or maybe a spa voucher so you can invest in a little ‘me time’ to reduce stress in the New Year.

Banish the bottle!

A surefire way to pile on the pounds – without a mince pie passing your lips – is to over-do it at the drinks cabinet over Christmas. Did you know a large glass of red (250ml) has the same calories as a slice of sponge cake – around 195 kcal? A few hours at a drinks party could be the equivalent of demolishing half a cake! Instead, try to stick to only drinking alcohol over a few special days and don’t over do it. Alternate your alcoholic drinks with water to space your drinks out and opt for clear spirits (vodka, gin etc) with slimline mixers over calorie-laden cream liqueurs, wines or beer.

So in a festive nutshell, allowing yourself a little of what you fancy – and keeping your main indulgences for a few days only – will let you enjoy that seasonal fare and still feel good about yourself. And feeling good about yourself means you’re less likely to overindulge, and more likely to stick to sensible limits. Which all adds up to a nut-cracking Christmas time!

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.

Need a drink to de-stress? Think again.

Posted on 18th November 201720th March 2023 by Dr Sally Norton

We’ve all been there. A long, hard day at work, too many deadlines, pressure piling on…..a few pints in the local or pulling the cork on a bottle of wine in the evening seems to be the ideal way to forget the worries for a while and wash away the stresses of the day. And it seems to work. But only temporarily.

Here are a few facts and myths you may find helpful.

Myth: Alcohol reduces stress

Actually, alcohol produces a stress response in the body. It raises levels of the stress hormones adrenaline and cortisol…and long-term exposure to hormones like these can have harmful effects on our body, raising blood pressure, the risk of heart disease and more.

Myth: Alcohol helps you sleep

You may feel that drinking gets you to sleep when those stresses would otherwise keep you tossing and turning all night. But alcohol affects the quality of sleep you get – sabotaging your natural rhythm, reducing the amount of restorative deep sleep, increasing snoring or triggering the need for middle-of-the-night bathroom trips. And a poor night’s sleep leaves you less able to tackle the stresses that the next day might bring.

Fact: Alcohol and stress are a potent weight-gain combo

Cortisol, one of the stress hormones, is more likely to lead to fat being laid down around your internal organs – giving the classic beer gut or middle-aged spread. And that fat is associated with an increased risk of heart disease, high blood pressure, liver disease, diabetes and more. Now add in alcohol, which contains almost as many calories, gram for gram as fat. Plus, the added sugar or other ingredients that make up the drink. Then, the fact that after a night’s drinking we crave high fat and sugar foods to restore our energy and you can see why stress + alcohol = weight-gain.

Fact: There are far better ways to relieve stress than alcohol

You’ll probably find it’s not so much the alcohol as the environment that relieves the stress. Chatting with friends over dinner or putting your feet up in front of a good film will help you unwind even without the booze. Studies show that socialising or just switching off can help reduce stress and its health impact. And the best prescription for dealing with stress that I can give is exercise. Not only does it counteract those stress hormones with feel-good endorphins but it helps reduce the blood pressure, heart disease and other diseases that go hand-in-hand with stress. What’s more, it clears your mind and helps you sleep – and there is nothing better than a good rest to make stress seem more manageable and give you a fresh perspective.

So, next time you find yourself reaching for a stress-relieving tipple, remember that you are far more likely to find the solution with a pair of trainers than a pint of beer or glass of wine!

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.

Date	Claims Team	Sales & Customer Service Team
Mon 23^rd Dec	9am – 5:30pm	9am - 7pm
Christmas Eve	9am – 12:45pm	9am - 4pm
Christmas Day	CLOSED	CLOSED
Boxing Day	CLOSED	CLOSED
Fri 27^th Dec	9am – 5:30pm	9am – 7pm
Sat 28^th Dec	9am – 5:30pm	9am – 6pm
Sun 29^th Dec	9am – 5:30pm	9am – 4pm
Mon 30^th Dec	9am – 5:30pm	9am – 7pm
New Year’s Eve	9am – 12:45pm	9am – 4pm
New Year’s Day	CLOSED	CLOSED
2^nd – 3^rd Jan	9am – 5:30pm	9am - 7pm

Sounds like a weird question, you passed your driving test so your driving license must be valid…right? Well, believe it or not there are lots of reasons why your license may no longer be valid, some you might not even have thought of… The good news is that it only takes a few minutes to check.

Did you know?

Things to look out for to avoid a potential fine?

Renew, renew, renew:

Address yourself:

What’s that name again?

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.

It’s a well recognised fact that our metabolism slows as we age.

Why does this happen?

So, what can we do about it?

Ingredients:

Vegetarian or Vegan Alternative:

Method:

1. Squat

2. Stationary Lunge

3. Diagonal sit ups

4. Plank

5. Arm toning

For more information on the new craze in cycling, we spoke to Karl Haden, E-bike expert – theelectricbikeshop.co.uk

Here’s what he had to say on E-bikes…

They’re Not As Expensive As You Think

You Can Go Further

E- Bikes Aren’t As Heavy As You Think

E- Bikes Are Low Maintenance

Q: How much breast cancer is down to your genes?

Q: How many women get breast cancer?

Q: If you have a breast lump, how likely is it to be cancer?

Q: When are you eligible for breast cancer screening?

Q: How often should I check my breasts?

Q: Does being overweight increase the risk of breast cancer?

Q: How about alcohol and smoking?

Q: How common is breast cancer in men?

Q: Does HRT increase the risk of breast cancer?

Q: Do deodorants cause breast cancer?

Q: Do underwired bras cause breast cancer?

One of our key beliefs at Vavista is that food should be seen as fuel, but also as a pleasure. And when is food a more essential part of our enjoyment and pleasure than over the festive season?!

Christmas is one day, not a month

Clever snacking

Move more

Gifts that love you back

Banish the bottle!

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.

Myth: Alcohol reduces stress

Myth: Alcohol helps you sleep

Fact: Alcohol and stress are a potent weight-gain combo

Fact: There are far better ways to relieve stress than alcohol

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.

Christmas Opening Hours

Christmas Opening Hours

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