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Love food, loathe waste

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Do you know the impact food waste has on our planet?

Due to the significant resources required for food growth, processing, packaging, storage, and transportation, among other things, it significantly increases our environmental footprint.

Good news is, every small action we take has a significant positive impact on our environment. If you multiply each modest action by the millions of people who live in the UK, it quickly adds up.

With a busy lifestyle it can often be difficult to be mindful of our food choices, but with the right planning it can have lots of extra benefits including making healthier food choices, reducing stress and slashing our shopping expenses! What’s not to love about that?

We all know that none of us wastes food on purpose. We’re doing our best but sometimes we need a little help along the way.

Support is out there! 

There are many food waste reduction apps which can help support you and your local community. They offer great advice, tips and planning tools to help support you and your family in your efforts.

My favourites include:

If you can, make a list of the food you waste over each day of the next week, so you have a better idea of where your habits lead to waste. Then you can decide on those areas for change. I’m lucky to have a food waste bin so even when I do have food to throw away, I know it’s repurposed to create electricity or used as fertiliser in farming. If your council doesn’t currently offer this service, you could consider composting.

Most importantly, be kind to yourself! Don’t get frustrated if you haven’t quite got it right. Remember, every small action has a positive impact on our environment.

And while I’m not perfect, I know doing nothing is not the answer. There have been many bananas I promised to turn into banana bread that didn’t quite make it.

Quick tip 

Let’s not forget the best way to keep food fresh is to make sure the fridge temperature is set correctly – ideally it should be between 3 – 5°C.  We often we don’t realise we’ve accidently increased or decreased the temperature so now is a good time to check!

 

Three books to read this spring

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Despite book shops being closed in the UK, Publishers Association recorded a 16% rise in the sale of fiction books during the pandemic. While we were locked inside, seemingly more and more of us were turning to our trusty hardbacks as a form of escapism.

On the back of World Book Day on Thursday 2 March 2023, I wanted to share three fiction novels I read during the pandemic which left a lasting impression on me. All are from my Reader’s Digest collection and available to purchase online. I inherited my collection from my Great Uncle Sydney, who happened to be a poet – maybe this explains my love for each novel.

  1. Voices of Summer by Diane Pearson

Set in Vienna, this brilliantly written story follows a former theatre star who retakes the stage (after many years away from the limelight) alongside a merciless tenor. The author draws on her musical background to create real stage presence and constructs a world full of charming characters, including the enchanting Willi Zimmerman. You don’t have to be a theatre lover to enjoy this book and, if you’re anything like me, you’ll likely be wanting to book a trip to Austria by the time you reach its final pages!

  1. The Old House at Railes by Mary E. Pearce

A story set in Gloucestershire where the son of a stonemason receives a first-class education from a wealthy local family. The reader goes on a real journey with the lead character Martin as, despite the novel’s twists and turns, he remains remarkably resilient and manages to build a compelling reputation for himself in the local community. Without revealing the plot, this book taught me about the fragility of life and the importance of doing the right thing. I particularly enjoyed reading the letters Martin writes so eloquently (and I’ve since turned to these as a source of inspiration!).

  1. To Fly a Kite by Elizabeth Webster

This one is a little trickier to get hold of online but is up there with my all-time favourites. A wonderful tale about a young woman’s plight to rescue a former concert pianist from despair back to good health. A book about the power of healing that moved me to tears (in a good way), taught me what true love is and made me appreciate the small things in life. I loved the vivid imagery scattered throughout this novel, including the poignant kite scene at the end. I also appreciated how the author drew on her personal experience of teaching special needs children to depict such a beautiful story.

Today I get to workout

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Today I have to get to workout

There’s no better time than New Year when it comes to making changes and self-improvement, right?

After the excesses of Christmas, many of us look to exercise to kick start a new health-conscious regime. And while the gym can be a great form of self-care, for some the idea of actually going can be quite daunting.

I see a lot of negativity on social media when it comes to the gym – people being made to feel unwelcome or concerned they’ll go viral if they do an exercise wrong. As someone who regularly goes to the gym (dare I say even enjoys it!) I understand the worry, but it’s worth bearing in mind this in no way reflects the gym community as a whole. Most of us are really supportive and encouraging!

So, if you’re about to embark on a ‘New Year, New Me’ resolution over the next few months, here are a few of my personal tips to help you navigate the gym.

Find your feet

Whether it’s day one or day 100, take a few minutes to familiarise yourself with your surroundings. Think of it like your first day in a new office, but instead of finding the coffee machine you’ll want to know where the water fountain or kettlebells are. By scoping it out, you’ll know exactly where to go for your next exercise.

Work out a plan 

Whatever your goals, a plan is vital. It’s why you’re going to the gym today. Some plans might be simple, but others (a Push, Pull, Legs split for example), need a bit more research and you might not know where to start. If you’re looking for something free, why not try an app like MyFitnessPal. It won’t create your workout but does give you a range of exercises to choose from so you can build your own and you can even save it in the app. For something more bespoke a personal trainer can create a plan for you, but this likely comes at a cost.

So whether you‘ve written it in your notepad, saved it on your phone, have it memorised or your trainer does, what’s the plan?

 

If you don’t know, ask 

Now you’ve got a plan, you’re ready to go. But just as you’re about to start your next exercise, you can’t remember the difference between Romanian and sumo deadlifts. No problem, just ask for help. If you don’t fancy asking someone or there’s no one around, just ask your phone. YouTube can be your best friend when it comes to exercise and is a useful tool for improving your technique. Remember, asking for help in any form isn’t a weakness.

 

Don’t sweat it

While we’re on the subject of phones, you can’t go far without seeing someone recording on theirs and the gym is no exception. But remember, most people are in the gym for the same reason you are – to workout. While there’s no guarantee you won’t end up in the background of someone’s video, my best advice is don’t sweat it and keep doing you!

 

Pump up the jam

Pump it up, while your feet are stompin’… Okay, that’s quite enough of that, but the point stands. Having a great playlist can motivate you to get your workout started, make it more enjoyable and might even be the difference between achieving a new personal best or falling just short. My playlist is a combination of heavy rock, dance, hip-hop and even some Greatest Showman for when the moment’s right (the moment is always right!).

Music not your thing? Why not try a podcast or audio book instead? Anything which gets you in the zone to help reach your goals.

 

The gym is a great place for you mind and body, it’s a place to focus on you. So next time you’re struggling for motivation remember, a workout isn’t always about building muscle or health, it’s also therapy. Go get yours.

 

How walking 1,000 miles can change your life

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As I sat on top of Pen Y Fan and poured myself a tea from my flask, I took in the Welsh countryside spread out around me and thought to myself ‘I can’t remember a time when I felt so free.’

This feeling of freedom isn’t something that comes easily to me. Having lived with OCD and Generalised Anxiety Disorder the whole of my adult life, my brain and body are used to living in a tightly controlled state of being. My anxiety was made even worse during the Covid-19 pandemic and I’m not surprised to find that according to Mind, 65% of adults with mental health problems have said it’s got worse since the first national lockdown.

Before the pandemic, I’d learned to live with my mental health condition fairly well and although it still affected me, it didn’t stop me living my life. But once the first lockdown hit and we were being told we had to stay inside, things started to go downhill. OCD makes me feel incredibly out of control and living through an unprecedented situation where no one had any form of control was terrifying. I tried desperately to keep control of as many things as I could and saw it as my ‘duty’ to keep me and my husband safe from the germs and contamination all around us.

I washed and sanitised my hands constantly, scrubbed every surface with bleach and washed and Dettol-wiped everything that came into the house. I couldn’t hug or be near anyone which meant even going for a walk became impossible as I struggled to find routes where I could guarantee I wouldn’t see people. Life became closed in and I became increasingly more anxious and withdrawn.

Fast forward to the end of 2021 and a world ever so slowly returning to some form of normality. Throughout 2020 and 2021 I’d started taking medication and gone to therapy sessions to help me cope with the way I was feeling and as a result, I’d started to take my first tentative steps back into ‘normal life’. It was at this time I came across Country Walking Magazine’s walk 1,000 miles challenge and decided 2022 was the year I’d walk 1,000 miles.

Walking those 1,000 miles has been emotional, exhilarating and life changing. It’s taught me a few things along the way too:

  • Blisters are my new best friend (well they’re not but I’ve had to learn to live with them!).
  • Walking 36 miles in a day will break you. Back in May I walked from Corfe Castle to Weymouth along the Jurassic coast and whilst it was incredibly rewarding, it took me 15 hours and afterwards I couldn’t move for the next 2 days!
  • Rest days are just as important as walking days.
  • The UK is stunningly beautiful and there are so many amazing places to discover.
  • Getting lost is ridiculously easy but it does add on a few extra miles.
  • Life is for living.
  • OCD and anxiety no longer rule my life.

I have a new joy for life I never thought possible – I look forward to getting outside and feel like I’ve got my independence and my life back. While I might not walk 1,000 miles in 2023, walking has become a key part of my daily routine and is something I’ll always prioritise for my mental health.

‘Walking: the most ancient exercise and still the best modern exercise.’ – Carrie Latet

Dry January – swap your cocktails for mocktails!

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It’s safe to say things are tough at the moment, and the thought of giving up one of life’s small pleasures for the whole of January might feel like the last thing you want to do right now. But taking part in Dry January is a great way to rest and reset your body and mind.

According to Alcohol Change and the Royal Free Hospital, there are lots of benefits of giving up alcohol for a month:

  • 70% of people reported better sleeping habits.
  • It can reduce blood pressure.
  • Giving up alcohol for 30 days can lower cholesterol.
  • 86% of people participating saved money over the month.

If you’re participating in Dry January 2021, but stuck for ideas when it comes to choosing a Friday night tipple, why not try one of our five favourite alcohol-free recipes?

While the evenings are dark and cold, sometimes there’s nothing nicer than curling up on the sofa with a cup of tea. As an alternative, why not try this warming Chai tea recipe?

Not everyone loves a cocktail (or wants a cup of tea in the evening!), so luckily, alcohol free beers, spirits and wine are now widely available if you still fancy the taste of your favourite drink, without the alcohol.

Giving up alcohol for the month isn’t easy, especially given the current climate, but by taking part in Dry January you’re being kind to your body and mind.

If you’re already taking part, let us know how you’re getting on? What’s your alcohol-free drink of choice? We’d love to hear in the comments below!

Festival Survival Guide

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You bought your ticket months ago, and you’ve been looking forward to it ever since. There are even rumours the sun might make an appearance!

The start of summer means the start of music festival season. So whether you’re getting geared up for Glasto, ready for Reading, or teed up for TRNSMT, here are our top tips to ensure you get the most out of your festival weekend.

Supplies
If you’re buying a tent specifically for a festival we’d recommend getting one that’s light and easy to pitch. Festival campsites can often be a long walk from the car park, so something that’s light to carry will make life easier. The same goes for your sleeping bag and carry mat, light and durable are best. And make sure your sleeping bag is warm, as despite the day time temperature it can get chilly at night! Also, a trolley can be a huge help for transporting your stuff from car to site, particularly heavier items like food and drink.

And if you can manage a camping chair, then take one along – it’s always good to have somewhere to sit, especially if it gets a bit muddy on the campsite.

As well as your essentials mentioned above, make sure you take:

  • toilet roll
  • a portable phone charger
  • a torch
  • a towel
  • (plastic free) baby wipes & anti-bac hand gel
  • refillable water bottle

Most of these are self-explanatory, but the baby wipes can be a hygiene godsend if there are no shower facilities available. And make sure you take any medicines you might need with you too.

Drinking (and eating)
Festivals are a great place to let your hair down and enjoy yourself. But one thing we’ve learned (through experience) is the importance of staying hydrated and drinking lots of water, especially if it’s a warm weekend. Of course we’re not saying you shouldn’t drink alcohol, but just make sure you pace yourself. You don’t want to peak too early and end up in your bed before the headline act has even started.

Try breaking up the alcoholic drinks with a bottle of water or two. You’re more likely to last the distance this way. And make sure you eat plenty while you’re there too. Think about what you’d eat at home and try to eat just as much while you’re at a festival. Gone are the days of only terrible burgers and awful fast food at festivals (mostly). The majority of sites now serve-up some tasty treats, so check them out and make sure you ‘line your stomach’ with something to soak up the alcohol.

What to wear
Our top tip is to take clothes you don’t mind getting ruined. Of course we all want to look good, but comfort and practicality win out when it comes to festivals, as the unpredictable weather can often leave you wet and muddy! With that in mind, make sure you dress for the weather – waterproofs or sun cream if required. And given you’re likely to be on your feet all day, comfortable footwear is a must!

While you’re there
We wouldn’t recommend planning every minute of your weekend and every single act you want to see, as things can crop up and plans can change. But having a loose idea of what you want to do can help everyone in your group know what you’re doing and what stage to go to. Agree on a meeting point if you get split up so you know where to head if you get separated.

But most of all, have fun and enjoy yourself – festivals can be some of the best weekends of the year, so make the most of it!

Destination vacation – keep it covered!

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Jetting off to Dubai this winter for some sun? Or perhaps you’re planning to hit the slopes in the Alps?

Wherever you are travelling, it’s important to make sure you’ve got the correct travel insurance in place. We know (yawn) but it’s got to be done. Failing to take out adequate travel insurance can turn out to be a costly mistake. In some parts of the world, even minor surgery can cost from £7,500 and this can be increased by up to three times this price if you are traveling to the US.(¹)

We’ve put together some top tips for travelling smart, wherever in the world you’re heading . . .

  • It’s not all about the getting the cheapest deal – you wouldn’t skimp on your car or home insurance knowing that you may face difficulties if you ever need to claim and your travel insurance is no different. Give yourself piece of mind so you are safe in the knowledge that you have the correct policy for you and if anything happens, you are covered. Look at the policy features and shop around to get the policy that suits you best.
  • What type of policy? – do you just need a single-trip policy? Or are you going away again shortly, and so an annual policy might prove to be more cost effective? An annual policy runs for 12 months and typically costs around £25 (dependent on individual circumstances), so weigh it up and see what’s right for you. Remember, if you decide on an annual policy, make sure it covers the extremities of both trips i.e. you may be going to Dubai for a sunbathing holiday, but to the Alps for a skiing trip and will therefore need to ensure that you are covered for adventure sports!
  • Holiday destination – world-wide cover will be more expensive than European and it may be more cost effective to purchase a single trip policy for world-wide cover each time you travel outside of Europe. It’s vital that you check which countries are covered under your policy before you travel as this will vary for each insurer.
  • Baggage – some bank accounts offer benefits such as baggage insurance – check before you travel so you don’t pay for something you’re already covered for.
  • Cancellation – try to buy as far ahead as you can, as you should benefit from cancellation cover. It’s worth reading through your policy to make sure that your cancellation cover makes sense. If the holiday costs you £4,000 there is not much point in paying to be covered for £300 cancellation . . .
  • Airline failure – always check the small print for this one. If you bought your flight with a credit card you should have more protection, however it is always best to check with your credit card provider.

It might look like a lot of things to consider before you even depart for destination vacation, but it really is worth doing your research so that you can relax on your holiday whether you are sliding down the slopes or soaking up the sun.

¹: www.moneywise.co.uk/insurance/travel-insurance/10-tips-when-buying-travel-insurance

Part three: planning to make your dream retirement a reality?

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Have you really thought about what retirement looks like for you? Which aspects of your daily life do you currently take for granted that might have a significant impact on your wellbeing? And importantly, what plans do you need to put in place to make your dream retirement a reality . . ?

It’s worth remembering that you will still be the same you when you retire but with the added benefit of not having to go into work every day! You might be looking forward to the day when you hang up your work hat for good, but don’t under-estimate the positive effect that the old routine has had on you over the course of your working life.

Keeping in touch

You might be shocked to find that you miss aspects of your work routine! The security and familiarity of long-seated routines can be highly influential on mood and mental wellbeing. It’s worth considering how you are going to keep the variety of contact and experiences in your daily life to make sure you enjoy all the free time you suddenly have! Head over to Age UK for a wealth of information on hobbies, travel and activities local to you.

 

Missing your former colleagues? Some of our longest lasting friendships can be forged at work, so don’t be surprised if you feel lonely without daily contact with your work friends. Make time to keep in touch with your friends – you’ll benefit from a huge lift in mood even just going for a coffee and a chat.

 

Does retirement mean being at home with your partner all day, or on your own? People often describe having to get to know their partners all over again when they retire as they’ve never spent so much time together! It can be a challenging time for many in relationships, but incredibly isolating for those who suddenly find themselves at home on their own too. There is help out there for those who experience loneliness and isolation – take a look at the amazing community that Contact the Elderly has built around having a cuppa and a slice of cake!

Whatever retirement looks like for you personally, you can never save or plan for it too early. 4me has a wealth of interactive tools, short videos and a comprehensive library to help you with planning for the future. Find out more about how 4me can help you here.

Embrace some Danish wellbeing to see you through the Christmas chaos

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As the festive season ramps up to fever pitch and we’re all frantically trying to organise our family, holiday, work and home, there doesn’t seem to be much time left to do anything much else apart from sleep.

But it’s exactly at this point when the stresses and pressures of life are at their highest, that the Danes focus on finding moments of ‘hygge’ (pronounced hoo-gah) to ensure that they enjoy some calm comfort amidst the tumult.

A sense of wellbeing

Hygge: wellbeing, comfort, cosiness and enjoying the simple pleasures in life.

The exact meaning of hygge is almost impossible to determine, but is generally described as wellbeing, comfort, cosiness and enjoying the simple pleasures in life. Enjoying a hygge moment could be indulging in a quiet night in with hot chocolate and a good book, but it could equally be enjoying a cycle ride outside in the fresh air. Although the activities are seemingly unconnected, they both feed into a holistic sense of wellbeing – nourishing the mind and body with goodness.

Work life balance

This idea of general wellness also has a solid focus on maintaining a strong work life balance which sees the majority of Danes starting work at 8am and finishing at 4pm, Monday to Friday. The Danes begin and end their working day early to make the most of the daylight hours, especially in winter, and simply don’t stay late after work, placing great value on time spent at home with their family at the end of the day. The OECD Better Life Index states that ‘only 2% of employees work very long hours’ which is significantly less than the OECD average of 13%.

Work related stress

This work ethic is the accepted norm in Denmark and goes some way to avoiding underlying expectations to work longer than contracted hours to ‘get the job done’ which are more prevalent in the UK. It’s clear to see the correlation between a poor work life balance and increased stress levels, and this is highlighted in our recent Why BWell survey with 25% of UK respondents saying that they struggle to manage workplace pressure. Alongside this a third of people surveyed said that they believe their job has a negative impact on their mental health, and 20% admit they don’t get regular exercise.

Clock off and check out

There’s definitely something to be said for making some time for a hygge moment or two in the face of such statistics, and to help with navigating the most overwrought time of the year. Perhaps adopting a strict rule of clocking off on time most evenings to ensure you make it home to eat dinner with your family, or being mindful about creating joy in life’s everyday moments will be just enough to help you keep your ‘balance’ right through to the New Year.

Why BWell? If you’re interested in reading more about the current state of workplace wellbeing in the UK, you can download a copy HERE. 

Work-life balance: achieving the happy medium

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If you frequently surface from looking deep into the eyes of your work laptop to find that 6pm silently slid past more than an hour ago, or if the first thing you think about when you wake up is the email you sent late the night before, it is likely that your work-life balance is looking rather unhealthy.

Research by the Mental Health Foundation has found that more than 40% of employees neglect other aspects of their life because of work, and nearly two thirds have experienced a negative effect on their personal life including mental health problems, physical health issues, relationship and home life problems as well as a general lack of personal development.

There are measures that we can all put in place to try and refocus on working to live, rather than living to work, but with self-discipline and taking a firm stance top of the agenda, be prepared to toughen up!

40% of employees neglect other aspects of their life because of work.

Speak up

If your workload is unreasonable, and increasing demands are resulting in more overtime than home-time then you will need to find a way to tell your employer. If they aren’t aware that work expectations are too much, then they can’t help you.

Protect yourself

Work-related stress can result in mental health issues, so make sure you have measures in place to combat it. Make time for your hobby, exercise and social life to help ease the pressures of the working day and don’t cancel because you ‘need’ to stay late at work!

Shut off

Easy to say but often difficult to do. As you leave the office (on time!) make sure you mentally acknowledge that you have ‘left the building’ so you have effective closure at the end of the working day. Don’t look at your work emails after your official ‘home time’ and if you absolutely MUST take work home, then confine working to only one area of the house so that you can close the door on it when you’re done.

Time out

Eating at your desk might seem like the ideal way to be more productive, but it’s actually better for you to take a proper break away from your desk. Taking a walk will also raise those endorphins and help raise your productivity for the afternoon.

Work smart

Not hard. You’ll need to be very self-disciplined with your workload and prioritise effectively, but efficiency means you should be able to finish on time . . .