9 potential hidden health benefits of chocolate

Posted on 28th June 202413th June 2024 by Dr Sally Norton

Chocolate is a favourite at any time of the year, and with such an array of amazing recipes and photos being shared over the web, you’d be hard-pushed to find somebody who isn’t craving a chocolatey treat. But could there be hidden health benefits to our favourite indulgence?

For nearly 2,000 years, the irresistible allure of chocolate’s taste, smell, and texture has captivated people worldwide. Cocoa, the key ingredient, offers health benefits. Opting for high-quality cocoa powders like raw cacao powder can provide a rich chocolate flavor without excessive sugar and fats.

But, how is chocolate actually made?

The chocolate-making process begins by fermenting cacao seeds to produce cocoa fat and cocoa powder, rich in antioxidants like procyanidins, catechins, and epicatechins. However, processing steps like fermentation, roasting, and alkali processing can reduce antioxidant levels. Dark chocolate, labeled as cacao powder or natural cocoa, contains high levels of resveratrol, akin to red wine. Additionally, cocoa contains methylxanthines, including caffeine and theobromine, offering potential health benefits. Opt for dark chocolate with higher cocoa solids for maximum antioxidants; a 70% cocoa solid bar has twice the antioxidants of a 35% one.

NOW FOR 9 REASONS WHY CHOCOLATE, OR MORE SPECIFICALLY COCOA, IS GOOD FOR YOU:

1. COCOA MAY HELP PREVENT MEMORY LOSS

Scientists at Harvard Medical School suggest that drinking two cups of hot chocolate a day may keep the brain healthy and prevent memory decline in older people by preserving blood flow in working areas of the brain.

The team tested the memory and thinking skills of 60 older people before and after a 30-day period drinking two cups of cocoa per day. Half of the participants had cocoa high in antioxidant flavanol, the others had a low-flavanol version.

They found that participants with impaired blood flow showed a significant improvement in memory and speed of brain function if they had been drinking the standard flavanol-containing cocoa.

So, a cup of cocoa and a good night’s sleep has even more benefits than previously thought!

2. COCOA MAY REDUCE BLOOD PRESSURE

A review of numerous trials has found that consuming dark chocolate or cocoa may significantly reduce blood pressure. Even amounts as small as 6 grams have been shown to reduce blood pressure compared to eating a similar amount of white chocolate, which doesn’t contain the beneficial compounds found in dark chocolate.

3. EATING CHOCOLATE MAY MAKE YOU BETTER AT MATHS!

Foods containing high levels of cocoa flavanols, have been shown to increase blood flow to the brain which may improve performance in mentally demanding tasks. In a study of 30 adults, it was shown that they performed better in maths tasks, and felt more alert, on the days when they were given drinks containing high levels of cocoa flavanols than on days when they weren’t. So, a piece of dark chocolate when struggling with a difficult work assignment or exam may be worth a try!

4. COCOA MAY HELP CHRONIC FATIGUE SYNDROME

Hull York Medical School researchers found that chronic fatigue syndrome sufferers experienced symptom improvement with dark chocolate consumption over milk chocolate with added brown dye. They attributed this to increased serotonin levels from dark chocolate’s polyphenols. Plus, participants didn’t gain weight during the study. If you have chronic fatigue syndrome, consider incorporating a small amount of high cocoa content dark chocolate into your daily routine.

5. COCOA MAY IMPROVE CARDIOVASCULAR HEALTH

Flavanols in cocoa lower blood pressure, insulin, and ‘bad’ cholesterol, reducing heart disease risks. Cocoa’s flavanol compounds boost blood flow, potentially decreasing heart and vascular disease risks.

6. COCOA MAY REDUCE RISKS OF DIABETES

In another study on cocoa, one hundred people with type 2 diabetes were given either cocoa and milk, or milk alone twice a day for 6 weeks. Those who had cocoa showed a reduction in cholesterol and inflammation levels – likely to translate to less health risks overall.

7. COCOA MAY PROTECT YOUR LIVER

An animal study demonstrated that daily cocoa may reduce fatty liver disease associated with a high fat diet. Fatty liver disease is increasing due to the obesity crisis and can, in some cases, progress to cirrhosis. So, a cup of cocoa before bed may be a good choice as far as your liver is concerned.

8. COCOA MAY HELP REDUCE STRESS

As many of us know, stress increases chocolate cravings – well, more specifically, sugar and fat cravings. Eating 1.5 ounces of dark chocolate daily may lower stress and anxiety, backed by evidence. Note: We mean a moderate amount, not a big chocolate bar.

9. COCOA MAY ACTUALLY HELP WEIGHT CONTROL

Mice on a cocoa-rich diet had lower body weight compared to those on a cocoa substitute, emphasising cocoa, not sugary chocolate.

Science suggests indulging in chocolate isn’t necessarily guilty; it could benefit you. But if you prefer white or low-quality milk chocolate high in fat and sugar, try switching to high-quality dark chocolate for better taste and benefits.

Want to understand more about dark chocolate? Check out our Beginner’s Guide to Dark Chocolate.

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.

Staying Fit on Holiday: 5 Workouts You Can Do Anywhere

Posted on 20th June 2024 by Laura Lismore

Holidays are a time to relax, explore new places, and try delicious food. However, trips away can disrupt your regular fitness routine. If you’re worried your exercise schedule will slip, you’re not the only one.

A recent study by ABTA shows:

1 in 3 people still want to take part in physical activity to improve their wellbeing whilst away. [1]
7 in 10 holidaymakers also say they continue their daily wellness routines when travelling. [2]

Staying fit on holiday doesn’t have to be a challenge! With creativity and commitment, you can maintain your fitness levels with workouts that don’t need much equipment or space.

Here are 5 workouts you can do anywhere, to stay fit on holiday.

Bodyweight Exercises

Bodyweight exercises are perfect for holidays, because they require no equipment and can be done in your hotel room or poolside! Here are some easy bodyweight exercises to include in your routine:

Push-ups: Great for working your chest, shoulders, triceps, and core. Make them simpler by resting your knees on the floor or try widening your arms for a challenge.
Squats: Target your quadriceps, hamstrings, and glutes. Want more of a workout? See if you can master the pistol squat using this guide.
Lunges: Excellent for leg muscles and balance. Forward, reverse, and walking lunges keep the routine interesting.
Planking: Strengthens the core, shoulders, and back. Side planks can add variety.

High-Intensity Interval Training (HIIT)

HIIT workouts are quick and highly effective. They combine short bursts of intense activity with periods of rest or lower-intensity exercise. Here’s a quick HIIT routine you can do anywhere and get back to your sunbed even sooner:

Jumping Jacks: 30 seconds
Burpees: 30 seconds
Mountain Climbers: 30 seconds
Rest: 30 seconds
Repeat 4-6 times

Yoga and Stretching

Yoga is fantastic for maintaining flexibility, reducing stress, and improving overall well-being. You can read more on the benefits of yoga here. You can easily follow along with online yoga videos – free workouts are available on YouTube or create your own routine. Here are 12 great yoga Youtube channels to check out.

Cardio Workouts

Cardio exercises are great for heart health and can be performed without any equipment. Here are a few you could try on holiday:

Running or jogging: Explore your holiday destination on foot, try running on the beach for a refreshing sea breeze and more resistance underfoot.
Swimming: If you have access to a pool or the sea, swimming is a full-body workout and gentle on joints.
Cycling: Rent a bike and enjoy the sights and sounds of your destination, you can get the whole family involved in this one.

Hotel Room Workout

If you prefer to stay indoors, you can still get a good workout in your hotel room. Here’s a simple routine to follow:

Warm-up: 5 minutes of marching on the spot or jumping jacks.
Circuit: Perform each exercise for 45 seconds, followed by a 15-second rest.
Squats
Push-ups
Tricep dips (here’s how to do them using a chair)
Plank
Stomach crunches
Repeat: Complete the circuit 3-4 times.

Ensure hotel furniture used for exercises is sturdy to avoid injuries.

Exercising and keeping safe:

Before starting any exercise routine, especially in a hotel room or in hot temperatures during your holiday, please consider the following guidelines to ensure your safety:

Consult Your Doctor: If you have any medical conditions, get approval from your healthcare provider before beginning a new exercise program.
Stay Hydrated: Drink plenty of water before, during, and after exercising. Avoid excessive use of alcohol and caffeine.
Listen to Your Body: Stop exercising immediately if you feel dizzy, nauseous, excessively sweaty, or short of breath. Seek medical attention if symptoms persist. Ensure correct technique to avoid injuries. Seek guidance if unsure. Adapt workouts to your fitness level and any physical limitations

Staying fit on holiday is all about making the most of your surroundings and being flexible with your routine. With these workout routines, you can enjoy your break while keeping your fitness on track. Remember, the key is consistency and having fun with your workouts. Happy holidays and stay fit!

Disclaimer: This information is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with any questions regarding a medical condition.

[1] ABTA finds one in three people prioritise wellness on holiday | News | ABTA

[2] A third of Brits rank exercising highly on their list of holiday activities, study finds – Mirror Online

Mushroom and Spinach Quesadillas

Posted on 30th May 202430th May 2024 by Laura Lismore

Whether you’re a dedicated vegetarian, a curious flexitarian, or simply someone looking to incorporate more plant-based meals into your week, we’re excited to share this tasty recipe that’s sure to become a favourite. Today, we’re bringing you Mushroom and Spinach Quesadillas—an easy-to-make dish that’s bursting with flavour and packed with nutritious goodness.

Imagine biting into a crispy, golden-brown tortilla filled with savoury mushrooms, fresh spinach, and gooey melted cheese. Each bite of these Mushroom and Spinach Quesadillas is a perfect harmony of textures and tastes, making them a satisfying meal for any time of day. Not only are they delicious, but they also come together quickly, making them an ideal option for busy weeknights or a relaxed weekend brunch.

Mushrooms add a hearty, umami-rich depth, while spinach provides a fresh, vibrant contrast along with a boost of vitamins and minerals. Pair this dynamic duo with a generous sprinkle of your favourite cheese, and you’ve got a winning combination that’s both wholesome and indulgent.

So, gather your ingredients and join us as we dive into the recipe for these scrumptious Mushroom and Spinach Quesadillas.

- Ingredients:
  - Flour tortillas
  - Mushrooms, sliced
  - Spinach leaves
  - Shredded cheese (cheddar, mozzarella, or a blend)
  - Olive oil
  - Salt and pepper
- Instructions:
  1. Sauté mushrooms in olive oil until golden brown. Season with salt and pepper.
  2. Lay a tortilla flat and sprinkle with cheese. Add a layer of spinach and sautéed mushrooms.
  3. Top with another tortilla and cook in a skillet until golden and crispy on both sides.
  4. Slice into wedges and serve with salsa or guacamole.

If you enjoyed these, why not try out some of our other delicious recipes.

Here at Vavista, our innovative approach to car and home insurance helps you to protect against risk while also improving your health and wellbeing. Get a quote today!

10 Planet-Friendly Summer Activities

Posted on 23rd May 202423rd May 2024 by Laura Lismore

As summer rolls around, it brings with it the promise of sun-kissed days and outdoor adventures. However, it also presents challenges to our planet with increased energy consumption, waste generation, and negative environmental impact.

But fear not! With a little creativity and mindfulness, we can make this summer season both enjoyable and eco-friendly. Here’s 10 Planet-Friendly Summer Activities to enjoy…

Embrace Sustainable Transportation

Kick off your summer by ditching the car and opting for eco-friendly modes of transportation. Walk, bike, or take public transportation to your destinations whenever possible. Not only will you reduce carbon emissions, but you’ll also get some exercise and fresh air along the way.

Plan Eco-Conscious Getaways

According to a recent study, 75% of brits want to do more to minimise their impact on the environment whilst travelling [1]. Look for eco-friendly accommodations, such as hotels with green certifications or eco-lodges powered by renewable energy. Support local businesses and explore nature responsibly, leaving no trace behind. Websites such as iescape and Mr & Mrs Smith have great environmentally friendly sections of places to stay around the world.

Host Zero-Waste Picnics

Picnics are a quintessential summer activity, but they often result in single-use plastics and excess waste. Opt for reusable picnicware such as bamboo or stainless-steel utensils, plates, and cups. Pack your snacks and drinks in reusable containers and cloth bags, and don’t forget to bring along a reusable picnic blanket or mat.

Grow Your Own Food

There’s nothing quite like the taste of freshly harvested fruits and vegetables from your own garden. Use the summer months to start a backyard garden or grow herbs and veggies in pots on your balcony. Not only will you reduce your carbon footprint by eating locally and organically, but you’ll also enjoy the satisfaction of growing your own food.

Reduce Water Waste

Conserving water is crucial, especially during the hot summer months when demand is high. Based on recent research, 80% of people in the UK are guilty of committing at least one water wasting habit regularly [2]. Practice water-saving habits such as taking shorter showers, fixing leaks, and watering your garden during the early morning or late evening to minimise evaporation. Consider installing a rain barrel to collect rainwater for gardening purposes.

Opt for Sustainable Swimwear

Before hitting the beach or pool, consider investing in sustainable swimwear made from recycled materials or eco-friendly fabrics like organic cotton, hemp, or bamboo. Not only are these options better for the environment, but they also often offer superior quality and comfort. There’s some great brands in the market now, such as Hunza G, and Fisch and Asket.

Support Farmers’ Markets

Take advantage of the abundance of fresh produce available during the summer by shopping at local farmers’ markets. Not only will you enjoy the freshest seasonal fruits and vegetables, but you’ll also support local farmers and reduce the carbon footprint associated with transporting food long distances.

Practice Responsible Sun Protection

Protecting your skin from the sun’s harmful rays is important, but many conventional sunscreens contain chemicals that harm marine life and coral reefs. Opt for mineral-based or reef-safe sunscreens that are free from oxybenzone and octinoxate. Additionally, consider wearing sun-protective clothing and seeking shade during peak sun hours.

Embrace Plastic-Free Summer Essentials

Swap out single-use plastic items for reusable alternatives in your summer essentials kit. Invest in a stainless steel water bottle, a durable insulated coffee mug, and reusable straws and utensils for on-the-go hydration and dining. Pack your snacks in beeswax wraps or silicone bags instead of plastic cling film or ziplock bags.

Participate in Eco-Friendly Activities

Make sustainability a part of your summer activities by participating in beach cleanups, nature conservation projects, or community gardening initiatives. Get involved in local environmental organisations or volunteer with conservation groups to make a positive impact on the planet while enjoying the great outdoors. Visit websites such as Keep Britain Tidy and National Trust to find ways to get involved.

By adopting planet-friendly habits and making eco-conscious choices, we can reduce our environmental footprint while still making the most of the warmer months. Whether it’s biking to the beach, growing your own food, or supporting local farmers, every small action counts toward a healthier planet for future summers to come. So, let’s soak up the sun, protect the Earth, and make this summer one to remember—for all the right reasons.

Read our latest healthy planet news here.

At Vavista, we’re not just about insurance. We want to care for you and your planet too! That’s why we plant a tree for every policy we sell to help offset your carbon footprint. Get a quote today!

[1] UK Sustainability in Travel Market Report – Market Growth (mintel.com)

[2] Water Regs UK Limited – 80% of Brits wasting water regularly

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.

4 Advantages of Walking or Cycling for Shorter Trips

Posted on 23rd May 202423rd May 2024 by Laura Lismore

In our fast-paced world, where every minute counts and convenience often trumps health considerations, it’s easy to overlook the simple joys and benefits of walking or cycling for shorter trips.

We’re accustomed to hopping in our cars for even the briefest of journeys, but what if we slowed down and reconsidered our mode of transportation? What if we embraced the age-old practices of walking or cycling, not just as a means to an end, but as valuable experiences in themselves? Let’s explore the myriad benefits of these healthier alternatives to driving…

Physical Health Benefits

First and foremost, walking or cycling offers a plethora of physical health benefits. According to a recent study on walking in particular, with every 2,000 steps taken, there’s a 10% decrease in the risk of heart disease, cancer, and premature death, reaching its peak at 10,000 steps per day [1].

Engaging in these activities regularly can significantly improve cardiovascular health, strengthen muscles, and help maintain a healthy weight. Unlike driving, which often involves sitting for extended periods, walking and cycling incorporate physical activity into our daily routines, promoting overall fitness and well-being.

Mental Well-being

Beyond the physical advantages, walking or cycling can also have a profound impact on mental well-being. Studies have shown that spending time outdoors and engaging in physical activity can reduce stress, anxiety, and depression.

According to Ramblers.org, engaging in a brisk ten-minute walk enhances both mental alertness and positive mood [2]. Check out our article on The Healing Powers of Green for your Mental Health.

Additionally, walking or cycling provides an opportunity for mindfulness, allowing us to fully immerse ourselves in the present moment and appreciate the beauty of our surroundings.

Environmental Benefits

One of the most compelling reasons to choose walking or cycling over driving is the positive impact on the environment. Department for Transport statistics reveal that in 2021, 72% of journeys undertaken in England spanned less than five miles. Of these, walks constituted over four-fifths of trips under one mile, while for distances between one and five miles, 67% were travelled by car or van [3].

Cars emit harmful pollutants that contribute to air pollution, greenhouse gas emissions, and climate change. By opting for human-powered transportation, we can reduce our carbon footprint and help preserve the planet for future generations. Surprising figures show that switching from driving to cycling reduced the average person’s daily life cycle CO2 emissions by 3.2 kgCO2/day [4].

Walking and cycling produces zero emissions, making it a sustainable choice that aligns with our responsibility to protect the environment.

Find out more on Vavista’s efforts to reduce our carbon footprint.

Cost Savings

In addition to the health and environmental benefits, walking or biking can also lead to significant cost savings. Based on data from the National Travel Survey, the average number of trips per person in England in 2021 stood at 757, albeit lower than usual due to the pandemic. A significant portion of these journeys were made by car, frequently for short distances [5]. Consider the potential savings if we were to replace these brief car trips, such as running errands or ferrying children to school, with walking or cycling instead.

Walking and cycling is essentially free, requiring only comfortable footwear or a well-maintained bicycle, making it an economical option for transportation.

By incorporating more walking and/or cycling into our daily lives, we can lead healthier, happier, and more fulfilling lifestyles while also contributing to a greener and more sustainable world. So, the next time you’re faced with a short journey, consider leaving the car behind and embracing the simple pleasures of walking or cycling. Your body, mind, and the planet will thank you for it. Remember to always wear a helmet when cycling and stay safe out and about.

For every policy sold we plant a tree in a developing country – helping reforestation, contributing towards offsetting your carbon footprint, and reducing extreme poverty through the employment of local villagers. Get a quote today!

[1] New study on benefits of walking: frequency, speed and how many steps (cnbc.com)

[2] How can walking improve my mental health? – Ramblers

[3] How much money can you save by cycling? | Cycling UK

[4] The climate change mitigation effects of daily active travel in cities – ScienceDirect

[5] How much money can you save by cycling? | Cycling UK

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.

6 Tips for Hosting an Eco-Friendly BBQ

Posted on 2nd May 2024 by Laura Lismore

The weather is warming up, and many of us are eyeing up the BBQ sat in the shed. In the midst of the cost-of-living crisis, BBQs have become the UK’s number 1 at home leisure activity. Three out of four households now own some type of BBQ grill![1]

BBQs are a British staple for the summer, but they can also produce a lot of waste and carbon emissions. However, with a few tweaks, you can host a greener BBQ with minimal environmental impact and maximum flavour. So, here are 6 tips for hosting an eco-friendly BBQ.

1. Choose Sustainable Ingredients

Start your eco-friendly BBQ journey by choosing locally sourced, organic, and seasonal ingredients. Produce that is in season reduces the carbon footprint associated with transporting it to you. With meat, consider buying from local farms and butchers that practice sustainable and humane farming methods rather than big supermarkets.

2. Consider Going Vegetarian or Vegan

Consider making your BBQ meat-free or offer a variety of plant-based swaps. Proteins like tofu, or veggie burgers and sausages can be just as delicious as their meat counterparts and have a significantly lower environmental impact. The BBC Good Food Website has a list of 100 sumptuous and healthy BBQ recipes, including chunky Halloumi burgers and buttery corn on the cob. Having a more vegetarian or vegan diet can reduce the amount of land, water, oil and other resources you might consume and pollution you cause.[2]

3. Use Eco-Friendly Dinnerware

According to estimates, England uses 721m single-use plates per year and only 10% are recycled. In October 2023 a single use plastic ban was brought in by the government to try and be kinder to the environment.[3] Ditch the disposable plates, cups, and utensils and swap for reusable or biodegradable alternatives. The best way to do this is use the kitchen cutlery you already have. If you’d prefer reusable dinnerware, choose bamboo or compostable plates, such as the ranges from Eco Leaf Products. You can also choose wooden cutlery, and paper straws rather than plastic.

4. Minimise Food Waste

In a recent study of the BBQ habits of the UK, a whopping 17% of people said they bin any leftovers.[4] Plan your menu carefully to avoid overbuying food and make sure you know how many kids, adults and vegetarians are coming. Set up bins for composting and recycling so your guests’ can dispose of their rubbish responsibly. Consider donating unopened and uncooked leftover food to your nearest food bank.

5. Create a Zero-Waste Drinks Station

Set up a drinks station with large glass dispensers filled with homemade lemonade, iced tea, or fruit-infused water instead of individual plastic bottled drinks. Provide reusable cups, and consider offering local or organic beer and wine options to further reduce environmental impact. Make sure you have places people can put their empty aluminum cans and glass bottles to be recycled later.

6. Use The Most Energy-Efficient Grilling Methods

Consider an electric or gas grill rather than charcoal or wood-fired ones. Gas grills give off fewer pollutants, and electric grills emit no direct emissions. Additionally, look for BBQs made from recycled or sustainable materials, such as stainless steel or cast iron.[5]

Keep the BBQ grill lid closed when cooking to retain heat and reduce cooking time. If you really want the charcoal taste, use natural lump charcoal or hardwood charcoal. This produces less ash and fewer emissions compared to traditional charcoal briquettes, which have chemicals added.[6]

Hosting an eco-friendly BBQ doesn’t have to be complicated or expensive! By making simple swaps and mindful choices, you can significantly reduce the environmental footprint of your outdoor gatherings while still enjoying delicious food and good company.

Want to help the environment when you buy Home and Car Insurance? For every Vavista insurance policy sold we plant a tree in partnership with Eden Reforestation Projects – get a quote today!

[1] https://nationalbbqweek.co.uk/bbq-facts/top-20-bbq-facts/

[2] https://www.downtoearth.org/go-veggie/environment/top-10-reasons

[3] https://www.gov.uk/government/news/far-reaching-ban-on-single-use-plastics-in-england

[4] The Great British BBQ Survey – Great British BBQ

[5] https://www.billsaversclub.co.uk/2023/05/19/ways-to-make-your-bbq-more-eco-friendly

[6] https://www.smokedbbqsource.com/lump-charcoal-vs-briquettes/

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.

5 Healthy Road Trip Habits

Posted on 2nd May 20242nd May 2024 by Laura Lismore

It’s nearly summer and some of you might be planning a British road trip. Whether this is for a staycation, visiting family or a trip to the beach, it’s easy to neglect our health and well-being on long car journeys. Long hours spent sitting, irregular mealtimes, and limited healthy options at garages can take a toll on our bodies.

However, with a little planning, it’s possible to maintain healthy habits. So read on for 5 healthy road trip habits you can put in place.

1. Plot out your route

Before hitting the road, take some time to plan your journey. Plot out rest stops, meal breaks, and potential activities along the way. Research healthy dining options and supermarkets where you can stock up on nutritious snacks. Having a rough plan can help you stay organised and ensure you don’t end up settling for unhealthy fast food out of convenience.

If this sounds complicated, there’s an app for that! The Sygic travel app is a great way to find nearby attractions, restaurants and much more, meaning you can plan interesting stops along your journey.

2. Stay Hydrated

It’s easy to forget to drink enough water when you’re focused on driving or sightseeing. However, the NHS recommend drinking 6-8 glasses of water a day and this includes when you’re on long trips.[1] Being properly hydrated is crucial for maintaining focus, energy levels and memory.[2]

If you find this difficult, invest in a reusable water bottle for the car within reach. If you aren’t a fan of drinking water, consider using sugar free squash to add flavour and setting reminders on your phone to ensure you’re staying on track. As always if you need reminding, there is an app for that – Daily Water Drink Reminder App is just one of many.

3. Pack Your Own Snacks

Shocking figures show that 35% of UK service stations don’t have a single fresh food retailer while 98.5% have fast food offerings.[3] Instead of relying on petrol station snacks loaded with sugar and salt, pack yourself some healthy options. Fresh fruit, vegetables, nuts, seeds, and whole-grain crackers are portable and nutritious choices that can help you stay satisfied between meals.

Avoiding sugary snacks and opting for protein-rich options will help stabilise your energy levels and keep hunger at bay. This will not only keep you healthy, but also save money on overpriced garage options.

Read our blog on nutritional tips for boosting your energy levels here.

4. Take Regular Breaks

Research shows that after two hours of driving, your skills deteriorate. You become less able to concentrate and react slower to hazards.[4] Sitting for long periods can also lead to stiffness, fatigue, and decreased circulation. Make it a point to take regular breaks to stretch your legs and get some fresh air. It’s recommended by the Brake Driver Safety Agency that you take a break at the very least every two hours. Even a brief five-minute break can make a significant difference in how you feel throughout the journey.

5. Don’t Drive Tired

Quality sleep is essential for overall health and well-being, especially if you’re planning on a long drive. Aim for seven to nine hours of sleep per night, even if it means adjusting your driving schedule. If you do feel tired while driving, try winding down your window and turning up the radio until you can find a safe spot to stop. Don’t stop on a hard shoulder as this is dangerous, but try and find a service station, where you can either take a nap or drink a couple of caffeinated drinks. Never drive for more than 8 hours in one day.[5]

Heading out on a road trip is an exciting adventure, but it’s essential to prioritise your health and well-being along the way. By planning, you can stay fit, alert and fully enjoy the journey ahead. So, buckle up, hit the road, and make your next road trip a journey to health and wellness. Safe travels!

Enjoyed reading this? Check out our blog on The Perfect Playlist for a Girl’s Road Trip.

At Vavista, we plant a tree for every policy you buy! Get a quote today!

[1] https://www.sath.nhs.uk/wp-content/uploads/2020/12/The-Importance-of-Hydration-Article.pdf

[2] https://quenchwater.com/blog/hydration-facts/

[3] The 10 best UK motorway service stations for fresh and healthy food (inews.co.uk)

[4] https://www.brake.org.uk/get-involved/take-action/mybrake/knowledge-centre/driver-fatigue

[5] https://www.theaa.com/driving-advice/safety/tired-drivers

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.

Mental Health Awareness Week: Embracing Movement

Posted on 2nd May 20242nd May 2024 by Laura Lismore

What is Mental Health Awareness Week?

Led by the Mental Health Foundation, Mental Health Awareness Week takes place from Monday 13^th to Sunday 19^th May this year, with a focus on “Movement: Moving more for our mental health”. Previous themes have included: anxiety, nature, loneliness, kindness, and body image.

Mental Health Awareness Week is an event celebrated in countries around the world to raise awareness about mental health issues, reduce stigma, and promote mental well-being. People observe it in different ways. It usually involves activities, campaigns, and initiatives aimed at educating the public about mental health. It also provides support to those affected by mental health conditions, and encourages conversations about mental health in communities, workplaces and schools.

Overall, the goal is to increase awareness and understanding of mental health issues. Let’s break the stigma of talking about our mental health.

What is the link between movement and mental health?

The relationship between physical activity and an improvement in mental health is well-documented. Regular exercise can release endorphins, hormones that are commonly known as the “feel good hormone”. When endorphins are released, humans can experience feelings of happiness and euphoria.

Exercise and movement can also reduce levels of stress hormones like cortisol and increases the production of serotonin, a neurotransmitter associated with mood regulation. A neurotransmitter is a type of chemical messenger that transmits signals across your brain. These natural methods can be a fantastic way to alleviate anxiety and depression.

Studies revealed that, individuals experience an average of 3.4 days of poor mental health each month. However, for those engaged in regular exercise, this figure decreased by over 40%[1].

Even if you forget the chemical effects it has on our brains, movement offers a respite from the chaos of daily life. It allows us to disconnect from our worries and immerse ourselves fully in the present moment. Whether it’s the rhythmic pounding of feet on pavement during a run or the gentle flow of breath in a yoga class. Movement means you can’t be scrolling on your phone and have a moment to yourself.

How do I Get More Movement In My Daily Life?

The beauty of movement is that it doesn’t require an expensive gym membership or fancy equipment. It can be as simple as taking the stairs instead of the lift or stretching at your desk between meetings.

Find activities that bring you joy and make them a regular part of your routine. Whether hiking, swimming, dancing, or gardening, move your body in a way that feels good for you. Why not check out some of our fitness blogs for some inspiration.

Additionally, consider the social aspect of movement. Joining a sports team, taking group fitness classes, or going for walks with friends can provide social support, reducing feelings of isolation and loneliness. Building connections with others who share your interest in movement can also enhance your sense of belonging and boost your overall well-being.

What is Mindful Movement?

Any movement can be good for your mental health, but if you want to supercharge the effects, try incorporating mindfulness. Mindful movement involves paying attention to the sensations in your body as you exercise. This could mean tuning into the rhythm of your breath, and letting go of judgment and expectations. It could mean noticing the noise in the room and letting all your other intrusive thoughts go. Whether it’s practicing yoga, or simply going for a mindful walk in nature, incorporating mindfulness into your movement practice can add an extra layer of calm to your exercise time. Apps such as Calm and Headspace have some great meditations for walking.

As we go through the stresses of modern life, prioritising our mental health has never been more crucial. This Mental Health Awareness Week, let’s remember the power of movement as a tool for cultivating resilience, finding joy, and fostering a deeper connection to ourselves and others.

[1] https://www.uclahealth.org/news/the-link-between-exercise-and-mental-health

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.

5 Eco-Friendly Spring-Cleaning Tips

Posted on 28th March 2024 by Laura Lismore

As Spring emerges, it’s a great chance to refresh our homes after the hibernation of Winter. However, with all the scrubbing and sorting, it can be hard to maintain an eco-friendly approach.

By adopting zero-waste practices, we can keep our spring-cleaning journey sustainable. Here at Vavista, we have put together 5 eco-friendly Spring-cleaning tips, so you can minimise your environmental footprint and achieve a clean and serene home.

Choose Natural Cleaning Solutions

Traditional cleaning products can contain harsh chemicals that may harm the environment and could also pose risks to your health. You can avoid this by using natural cleaning solutions, such as vinegar, baking soda, and lemon juice. These household staples are not only effective at removing dirt and grime but are also gentle on the planet. Create your own DIY cleaners using this guide and store them in reusable spray bottles for convenient use.

Invest in Sustainable Cleaning Tools

Swap disposable cleaning tools for sustainable alternatives that can be used repeatedly. Swap out single-use paper towels for washable cloths. Choose durable brushes and scrubbers crafted from bamboo rather than plastic. By investing in high-quality, long-lasting cleaning tools, you reduce the need for constant replacements, which go straight to landfill.

Recycle, Sell or Donate your Clutter

As you declutter your home, be mindful of how you dispose of unwanted items. Instead of sending everything to the landfill, recycle what you can, like glass, plastic, and paper.

Head to the ‘Recycle your Electricals’ website to find your nearest waste disposal centre for old or broken electronics, wires, and batteries. Check out our article on how to properly recycle your electricals here. Clothing, brick a brack and furniture can be given to charity shops or sold on eBay or vinted.

By diverting waste from landfills, you give items a chance at a second life, reduce environmental pollution and you may even make some money.

Embrace Upcycling and Repurposing

A recent study showed that as a nation, we throw away around 70 million homeware items each year – which could have been donated, sold or repurposed.[1]

Get creative with items that may seem destined for the bin. Transform old jars into storage containers, cut up worn-out clothing and use for cleaning rags, or breathe new life into furniture with refurbishment projects. Upcycling not only reduces waste but also adds a personal touch to your home decor. If you’re unsure where to start, here are some great upcycling tips.

[1] Brits throw away millions of homeware items each year | The Independent

Adopt Sustainable Shopping Habits

Look for products packaged in recyclable or biodegradable materials, like cardboard rather than plastic tubs for washing tablets. Check if the brand you are using is eco-friendly using these tips.

Consider buying in bulk to minimise packaging waste and opt for refillable containers whenever possible. By making informed purchasing decisions, you support companies that share your values and contribute to a greener future. There’s some great natural, eco-friendly cleaning product brands out there now, such as Kit & Kin and Purdy & Figg.

Spring cleaning doesn’t need to hurt the environment. Whether its decluttering with intention, cleaning with eco-friendly solutions or responsibly disposing of unwanted items, every small effort contributes to a healthier planet.

Want to help create a healthier planet? Read more of our blogs here.

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

Chocolate is a favourite at any time of the year, and with such an array of amazing recipes and photos being shared over the web, you’d be hard-pushed to find somebody who isn’t craving a chocolatey treat. But could there be hidden health benefits to our favourite indulgence?

But, how is chocolate actually made?

NOW FOR 9 REASONS WHY CHOCOLATE, OR MORE SPECIFICALLY COCOA, IS GOOD FOR YOU:

1. COCOA MAY HELP PREVENT MEMORY LOSS

2. COCOA MAY REDUCE BLOOD PRESSURE

3. EATING CHOCOLATE MAY MAKE YOU BETTER AT MATHS!

4. COCOA MAY HELP CHRONIC FATIGUE SYNDROME

5. COCOA MAY IMPROVE CARDIOVASCULAR HEALTH

6. COCOA MAY REDUCE RISKS OF DIABETES

7. COCOA MAY PROTECT YOUR LIVER

8. COCOA MAY HELP REDUCE STRESS

9. COCOA MAY ACTUALLY HELP WEIGHT CONTROL

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.

Holidays are a time to relax, explore new places, and try delicious food. However, trips away can disrupt your regular fitness routine. If you’re worried your exercise schedule will slip, you’re not the only one.

Bodyweight Exercises

High-Intensity Interval Training (HIIT)

Yoga and Stretching

Cardio Workouts

Hotel Room Workout

Disclaimer: This information is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with any questions regarding a medical condition.

[1] ABTA finds one in three people prioritise wellness on holiday | News | ABTA

[2] A third of Brits rank exercising highly on their list of holiday activities, study finds – Mirror Online

Ingredients:

Instructions:

As summer rolls around, it brings with it the promise of sun-kissed days and outdoor adventures. However, it also presents challenges to our planet with increased energy consumption, waste generation, and negative environmental impact.

Embrace Sustainable Transportation

Plan Eco-Conscious Getaways

Host Zero-Waste Picnics

Grow Your Own Food

Reduce Water Waste

Opt for Sustainable Swimwear

Support Farmers’ Markets

Practice Responsible Sun Protection

Embrace Plastic-Free Summer Essentials

Participate in Eco-Friendly Activities

[1] UK Sustainability in Travel Market Report – Market Growth (mintel.com)

[2] Water Regs UK Limited – 80% of Brits wasting water regularly

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.

In our fast-paced world, where every minute counts and convenience often trumps health considerations, it’s easy to overlook the simple joys and benefits of walking or cycling for shorter trips.

Physical Health Benefits

Mental Well-being

Environmental Benefits

Cost Savings

[1] New study on benefits of walking: frequency, speed and how many steps (cnbc.com)

[2] How can walking improve my mental health? – Ramblers

[3] How much money can you save by cycling? | Cycling UK

[4] The climate change mitigation effects of daily active travel in cities – ScienceDirect

[5] How much money can you save by cycling? | Cycling UK

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.

The weather is warming up, and many of us are eyeing up the BBQ sat in the shed. In the midst of the cost-of-living crisis, BBQs have become the UK’s number 1 at home leisure activity. Three out of four households now own some type of BBQ grill![1]

1. Choose Sustainable Ingredients

2. Consider Going Vegetarian or Vegan

3. Use Eco-Friendly Dinnerware

4. Minimise Food Waste

5. Create a Zero-Waste Drinks Station

6. Use The Most Energy-Efficient Grilling Methods

[1] https://nationalbbqweek.co.uk/bbq-facts/top-20-bbq-facts/

[2] https://www.downtoearth.org/go-veggie/environment/top-10-reasons

[3] https://www.gov.uk/government/news/far-reaching-ban-on-single-use-plastics-in-england

[5] https://www.billsaversclub.co.uk/2023/05/19/ways-to-make-your-bbq-more-eco-friendly

[6] https://www.smokedbbqsource.com/lump-charcoal-vs-briquettes/

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.

1. Plot out your route

2. Stay Hydrated

3. Pack Your Own Snacks

4. Take Regular Breaks

5. Don’t Drive Tired

[1] https://www.sath.nhs.uk/wp-content/uploads/2020/12/The-Importance-of-Hydration-Article.pdf

[2] https://quenchwater.com/blog/hydration-facts/

[3] The 10 best UK motorway service stations for fresh and healthy food (inews.co.uk)

[4] https://www.brake.org.uk/get-involved/take-action/mybrake/knowledge-centre/driver-fatigue

[5] https://www.theaa.com/driving-advice/safety/tired-drivers

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 is Mental Health Awareness Week?

What is the link between movement and mental health?

How do I Get More Movement In My Daily Life?

What is Mindful Movement?

[1] https://www.uclahealth.org/news/the-link-between-exercise-and-mental-health

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.

As Spring emerges, it’s a great chance to refresh our homes after the hibernation of Winter. However, with all the scrubbing and sorting, it can be hard to maintain an eco-friendly approach.