Alessia Miceli

Category: wellbeing

  • Five tricks to get Back on Track after the holiday season

    Five tricks to get Back on Track after the holiday season

    Party season is over, leaving us with a bit of melancholy and a few pounds extra.

    As new year resolutions, many wish to get back on track and achieve the desired weight or start a new personal goal. Where to begin? Now that you are used to eating anything you like, not counting calories and preferring the sofa to the training shoes?

    The secret is to find the happy balance, not postpone your commitment to another day, and everything will become achievable.

    You are in charge, and you have the magic formula to prioritise your goals. Positive behaviour and I can do it attitude are the first steps for terrific results. Less than you realise, eating healthily and exercising regularly will be part of your life again.

    Getting back on track after the holiday season.- Credit Image- Kinga Cichewicz
     on Unsplash.

    1- the power of food

    After Christmas, magazines bombard with the message to clear the “toxic waste” to feel healthy and lose weight and publish numerous detox diets. The truth is that a detox diet is a myth without a scientific base; when you starve your body of calories, you will ultimately start to build up chemicals, so-called ketones.

    These substances bring these symptoms to our body: nausea, dehydration, weakness, light-headedness, and irritability. Further, a continued lack of protein causes your body to break down its own muscles and compromise your immune system. A balanced diet is the best approach that you can opt for.

    Eat at least five portions of different fruit and vegetables a day; plenty of wholegrain cereals; lean meat, fish and alternatives and low-fat dairy products. You may consider reducing amounts. Swap sugary drinks and alcohol with alcohol-free and 0 sugar soft drinks. If you want to receive more accurate information about weight loss, contact your local GP Doctor.

    Food is power. Good food boost your mood –
    Image credit- Eiliv-Sonas Aceron on Unsplash.

    2- Plan your meal

    Planning meals for the week ahead seems complicated. However, it is easy to buy the first random thing or open the fridge and eat! Guess what? It is always junk food. To avoid unnecessary calories, choose a day and time more convenient for you, and dedicate this time to sit and plan. Take it as is “me time”. Look on BBC Good Food or Slimming World websites for recipe ideas, make notes of all the ingredients you need, go shopping, and create your weekly plan. Planning meals also helps you save money and time and stay on track avoiding temptations. That chocolate bar that you usually buy to eat in the nighttime.

    Planning is the key to success- Image Credit –  Hope House Press on Unsplash.

    3- Get Moving

    With Covid restrictions, it has been challenging to go to the gym or in the public swimming pools, but the good work can keep it on everywhere. Walk with your dog combining brisk walk and stroll.

     Increase your walking distance and speed gradually; there are many apps that you can download on your mobile for tracking your walks and improvements.

    Join local groups if you do not like to go alone or join swimmer groups.

    Even in winter, the benefits of cold water are significant; it boosts the immune system, improve circulation, burn calories and reduces stress. If swimming is not for you, many activities still maintain your fitness.

    Did you know that digging and planting can also help with physical health? Gardening reduces the risk of stroke, burns calories, works as stress relief utilising the smell sense, improves your immune system by staying outdoor, decreases osteoporosis, and reduces the risk of dementia. For more information about participating in activities; here

    Swimming helps you maintain a healthy weight, healthy heart and lungs- Image Credit-  Mark Williams on Unsplash.

    4- Eat more Veg

    A simple way to feel full and reduce calories is to fill your plate with ¾ vegetables. They’re packed with loads of vitamins, minerals, and beneficial plant compounds, contain fibre and water, which add bulk to your meals.

    The vegetable is satisfying; they keep you feeling fuller for longer than other food.

    The combined effects of all these properties actually reduce appetite naturally. When you feel peckish, grab some fruit or celery and carrots sticks. You will find that you need to eat less, and your skin will have a fabulous look.

    Vegetables are high volume and low in calories-  Image Credit –
    Nathan Dumlao on Unsplash

    5- take it easy

    Good habits take –
    time to stick.- Image Credit Josh Muller on Unsplash

    It is normal to have bad days; try to stay positive. Today has not been great; it will be tomorrow. Remember that this is your goal, dream, and aspiration; however, long-term changes are challenging, and good habits take time to stick. Do not be afraid to tell everyone about your plans so that your family and friends can support you when you feel to stumble.

    Do not let a small blunder put you off; it can be frustrating, but look at what you have learned so far. If today’s routine is slightly better than your old one, this is a success, something you have achieved.

    Keeping going when things don’t go to plan is the real difference, and you are in charge of your success.

  • SIX simple ways to make our lives greener and improve our wellbeing

    SIX simple ways to make our lives greener and improve our wellbeing

    Tips and advice to making more ethical choices in daily routines.

    Scientists and activists warn humanity of climate change disasters. Governments and businesses aim to tackle the climate crisis, committing to reach zero-net by 2050. However, the world still does too little, and individuals should also go greener.

    Adopting an eco-friendly lifestyle is crucial in caring for the planet. Still, it is also improving our health and wellbeing.

    A recent study by IPSOS found that sustainable living is linked with our health and wellbeing; in fact, nearly three people out of five think their health and wellbeing are strongly affected by environmental problems.

    Being more eco-friendly does not necessarily mean expensive measurements; It means changing our habits with small actions.

    If we are passionate about saving energy, the simple gesture of turning the thermostat down help us save money and support good physical health creating healthy indoor environments with beneficial temperatures and humidity levels. According to Mintel, surprisingly, the most recycling transgressors are the youngers; only 49% of 16-34-year-olds said they recycle all they can, while only 2% of mature Brits do not recycle in their household.

    Boomers and Millennials are more likely to consider ethics and sustainability and are enthusiastic recyclers than Gen Xers. According to an American survey, the latter is more likely to shower more than seven times weekly.

    However, people worldwide show interest in adopting more sustainable and healthy behaviours, but they do not know where to start. Hence, as follow a few advice and suggestions.

    Boomers are more likely to consider ethics and sustainability – Image Credit: CDC on Unsplash.

    1- Use alternative methods of transport

    Using an alternative method of transportation such as bicycle, walking, rollerblades, and skateboard, help you to maintain your hearth pump, and your circulation improves while reducing greenhouse emissions and c02.

    According to the British Heart Foundation statistics, coronary heart disease and stroke are the most significant cause of death; nearly 170,000 people a year.

    It is essential to take care of this factor, whatever your age is. However, the older we get, the more we should get active to avoid risks. The good news is never too late to start to build up new healthy habits, so why not consider commuting more responsible whenever we can?

    2- Eat well, eat consciously

    Every day we make food decisions, including costs, freshness, packaging, taste and culture. The concern around food is that globally, 1 in 9 people are hungry, and 2 in 10 are obese due to inequalities and food trends, such as extreme avocado consumption. It requires up to 320 litres of water each to grow.

    When we buy food from intensive resources GHGproducing such as processed food and meat, these impact our health by increasing allergies, obesity, and social implications in agriculture rules. Those strawberries that we like a lot in February instead of waiting for the summer production have a colossal impact environment; about a quarter of global greenhouse gas emissions are derived from food. How can we promote a sustainable diet?

    Avoid food waste, and buy organic when you can. Also, learn to read food labels, look for certified palm oil. Eat less processed food, and make varied seafood choices.

    Living eco-friendly is not only about saving the planet; It is also about the community.
    Image Credit:  Benjamin Combs on Unsplash.

    3- Get social

    Living eco-friendly is not only about saving the planet and eating well. It is also the community. Get informed about your area’s activities or find your network on social media, for example, volunteering for your community garden/backyard or cleaning the beach.

    Join groups and make friends while building social connections among people who share your same values; this keeps you healthy, mentally and physically fit.

    4- air quality in our home

    Indoor air pollution produced indoor can be just as harmful as the outdoor. This pollution is created from cooking and heating with traditional coal stoves and toxic chemicals emitted from cleaning products and paints colours. According to home research, indoor pollutants can develop Sick Building Syndrome. Sick Building Syndrome symptoms are; mild headaches, fatigue and dry eyes, and more severe allergies such as asthma attacks.

    Poor quality indoor air can also develop cancer, damage your liver and kidneys, and affect your nervous system and mental performance. A simple gesture of changing air by opening windows regularly increase airflow and freshness.

    – Choose non-toxic low-VOC colours for the house and furniture – babies and young children are at the highest risk of health hazards from indoor chemicals.

    Use green energy to improve air pollution-
    Image Credit: American Public Power Association on Unsplash.

    5- Adopt Green Energy Sources

    Switch to green energy suppliers to improve air pollution – With the Government Scheme, you could be eligible for the boiler grant

    “Solar Panel Funding” is standing up to help in the fight against fuel poverty in the UK, you can earn an income by producing your own energy, also it is so sustainable because you protect the environment reducing your carbon footprint.

    Add outdoor air-purifying vegetation – New research suggests that making ‘green roofs/walls’ could substantially reduce the impact of urban air pollution. Also, many ornamental plants keep your space restored.

    6- Save water

    Water-saving appliances can save 30% of water usage, saving your money and preventing anxiety when the bill is due.

    The latest Stress survey conducted by the American Psychological Association states that money is a top cause of stress for many individuals.

    Water-saving techniques can save your money and prevent anxiety
    Image Credit: Jacek Dylag on Unsplash.

    How can we save money on our water bills?

    Check all water-using appliances, and stop leaks.

    Replace old toilets – It might seem high-cost maintenance, but the more the toilet is old, the more water it consumes; toilets built before 1982 use 5 to 7 gallons per flush.

    Replace old washing machines; they are the second-largest water consumer in your home; nowadays, many eco-friendly brands make you save energy and water.

    Choose the plants for your garden/balcony according to the weather you live, to provide the right amount of water. Choose low-water and resistant vegetation. Remember, automatic landscape irrigation systems are a home’s biggest water user.