Incorporate Exercise Into Your Daily Routine

The Focus Of Week 4: Exercise

We all know how important exercise is. When you exercise on a regular basis your health starts to improve.  Your heart gets stronger, your circulation gets better, your condition strengthens, you feel better and look better.

If you haven’t exercised in a while finding the motivation and time to start is always a struggle. Since I became a stay-home-mom ten months ago, I find it very challenging to find time to do exercise. My baby asks for a lot of attention and as soon as I get some time off, I rather cook, rest, read, write. Anything but working out. But, I want to change this. I remember from my times when I did exercise on a regular basis how satisfied and full of energy I felt. Exercising to me is a way of nourishing my body. Is a way to disconnect and release stress. To be honest, I don’t have the motivation to go to a gym. But I do have space in my house and a computer to watch fitness videos. The goal for this week is to make space on two days to work out for 20 minutes. If you have a gym membership, use this week’s focus to finally go back to it. Leave the shame behind and just do it. And if you don’t have the time or money to go to the gym, make the time for two days of this week to work out from home. After this goal is achieved let’s add exercise to our weekly routine.

Hopefully, you will join me on this week’s focus. If so, let’s connect on Instagram and exchange tips on how to find the motivation to start exercising.

 “You have to exercise, or at some point you’ll just break down.” Barack Obama

Exercise is good for your health

Exercising at home tips
Fitness Blender website
HIIT workout for people who get bored easily (25 min)
HIIT cardio workout (23 min)
No equipment lower body workout (20 min)
Cardio workout (24 min)
Cardio Abs workout (26 min)

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Take Your Creative Mind For A Walk

The Focus of Week 3: Walk

Walking has a lot of health benefits. It strengthens the heart, burns calories, eases joint pain, it reduces the risk of developing a cold, it helps to improve your mood, it helps to clear your head, it helps you think creatively… Walking seems like a great habit we can easily do to boost our health. The best of all is that is for free!

During this week, make time to go for a walk after dinner. Start the first day with 10 minutes. Add every day 5 more minutes until you reach 30 minutes. This week, try to be more conscious about walking. If you use public transport to go where you need to go, step out one or two stations before and walk the rest. If you work in an office, go for a walk during the lunch break. If you live close to your work, walk instead of using the bike one day of this week. When you are outside walking, don’t listen to music. Put away your phone and any distraction. Walk mindfully. Looking around, taking in the fresh air.

The goal of this week is to walk every day. If you like the benefits of walking, you can add walking into your daily routine. You can park (your car or bike) farther away from your office than usual and walk the rest. Consider walking instead of driving when you run errands. You can complete your tasks and fit in exercise at the same time.

Walk
Picture via @unsplash

Walk tips
The health benefits of walking
App to count steps

Let’s connect on Instagram and give each other tips

Incorporate Meditation Into Your Daily Routine

The Focus Of Week 2: Meditation

Meditation is a skill. Learning to meditate is like learning any other skill. It takes practice to get comfortable. Meditation is training in awareness and getting a healthy sense of perspective. Is not about trying to turn off your thoughts or feelings. Is about learning to observe your thoughts without judgment. Is about having thoughs but consciously decide not to interact with them.

When you meditate on a regular basis, you start to be more mindful. Mindfulness is the ability to be present, to rest in the here and now. To be fully engaged with whatever you are doing at the moment.

Meditating on a regular basis has its benefits. It helps to reduce stress, it controls anxiety,  enhances self-awareness, lengthens attention span, promotes emotional health, generates kindness…

The goal of this week is to start meditating one day of the week for 10 minutes. If the first day goes well, then do it again the next day. Continue to do so, until the end of the week. If you have never meditated before, I recommend you to start with a guided meditation. For example the app ‘Headspace’. The free version has a 10-day basic guided meditation course. You can start with that course and see how you like it. The goal is to incorporate meditation into your daily routine. Personally, I prefer to meditate first thing in the morning. You can search which time feels better for you. But take 10 minutes from your day and do the practice. The ultimate goal would be to finish the 10-day course, but as a starter, let’s focus on the beginning. From there we can decide to continue and finish the course.

Sometimes your focus will wander or you’ll forget to follow your breath. That’s OK. It’s part of the experience. What’s most important is to meditate consistently. It’s one of those things where the journey is more important than the destination.

mindfullness
Picture via Unsplash

Meditation tips
Headspace app
The power of meditation with Andy Puddicombe
Meditation guide by Leo Babauta

Let’s connect on Instagram and give each other tips.

Cleaning Tips For Busy People

A clean house is the best way to start the day. It creates a good atmosphere which affects your mood in a positive way. But with our busy life and a full schedule, we might not feel like cleaning as soon as we have a spot free. Luckily, it can be an easy task to do. I have gathered for you some easy and effective tips:

  1. Set the timer for 20 minutes every night. Clean as much as you can during that time. You will be surprised.
  2. Clean the kitchen after every meal. Wash the dishes, or organized them in the dishwasher. Wipe the table and the surfaces with a wet towel.
  3. Use baking soda, vinegar, and lemon to clean everything.
  4. Make it teamwork. Divide the work with your roommate so it doesn’t feel that you are doing everything alone.
  5. Use that time to listen to a podcast. From sustainability to parenting and personal growth there are some great podcasts to listen to.
  6. Declutter your house on a regular basis. The fewer things you have, the less time you have to spend cleaning.
  7. Have a home for all the things in your house. When you use something, bring it back to its place right away.
  8. Fill a spray bottle with half water, half all-purpose cleanser. Put it in the bathroom. Spray every night after brushing your teeth and wipe it clean with a towel. You can do the same in the kitchen and spray the surfaces every night.

As a summary: do it regularly, make it more enjoyable, involve your roommates/kids and declutter on a regular basis.

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New Years Resolutions Doesn’t Work. Let’s Make Little Changes Instead

Happy new year! 2019 is officially here. Instead of setting New Years Resolutions, this year I have decided to set a different focus per week. By doing this, I will give myself the opportunity to challenge myself, create new habits and try new things. Little steps work better for me. I feel a sense of achievement after a goal is accomplished which keeps me motivated to continue pursuing my goals.

For 2019 I want to keep on developing mentally and spiritually. I want to be more conscious of the present and change some habits that don’t bring any value to my life. Week after week, I will share the goal that I am going to focus on. Hopefully, you will like to join me too. Let’s share our experiences and give each other tips on this journey to a more mindful life.

The Focus of the First Week of 2019 is: Cleaning

The first week of the year is going to be all about cleaning. A clean house is the best way to start a new year. It creates a pleasant ambiance which affects your mood. Making you feel happier, clutter-free and even more creative.

During this week, find one day of the week and clean all of the rooms. One by one. Organize, swipe the superficies with a wet towel, vacuum-clean, mop the floor and go to the next room. Take extra time in the bathroom to wash the walls of the shower. Also in the kitchen, clean the sink and the faucet.

Personally, I prefer to clean all the house in one day. But since I became a mother it has been a challenge to find the time to clean all at once. For me, it works better to clean the house divided by days. For this focus, the goal is to clean the house and maintaining it. Making cleaning the house once per week easier and quicker.

Cleaning-tips-e1546233452345.jpg
Picture via Unsplash

Tips to read
Cleaning with baking soda and lemon
Ultimate cleaning guide
How to clean with baking soda

Sustainable Gift Guide: Experiences To Give

Christmas is just around the corner. This is the most joyous season filled with family, friends, and food. And let’s not forget about presents. If you want to make this Christmas year a more special, try giving an experience instead of a physical thing. The research proves it, experiences makes you happier than things. I have gathered some ideas for you. Here they are:

  1. High-tea: Invite a friend to spend a couple of hours with you while eating the tastiest cakes, scones, and cookies. 
  2. Brunch: If the person you are giving the gift is not a sweets lover, going for brunch is a better option than high-tea. This gift is a great option to catch up and spend time together. My favorite brunch place in the city I live in is Het Lokaal.
  3. Ice skating: Invite a friend or your group of friend for an ice skating afternoon. Grab your favorite scarf, gloves, and hat and enjoy the day in the ice. 
  4. Museum tickets for two: Get cultural and go to a museum with a friend. 
  5. Movie tickets for two: Is there a new movie coming out? Go watch it with your BFF. At the cinemas, you can grab some candy, popcorn and invite the drinks.
  6. Bowling: Invite your family or group of friends to a bowling night.
  7. Escape room: The best experience to see the personalities of your friends while having fun solving riddles.
  8. Yoga/Dance/Sport passes for a month. Depending on the interests of your friend you can give a monthly pass to their favorite activity. It can be yoga, Zumba, CrossFit, hip hop etc.
  9. Wellness day for two: Spend the day with your friend or partner relaxing in the sauna. Or chilling in the swimming pool. 
  10. Facial: A great gift to pamper someone you love. My favorite beauty salon is Frank and Olive.
  11. Cooking classes: Take a class with a friend or partner and learn how to cook a different type of cuisine.
  12. Musical classes for a month: Has your friend or partner wanted to learn how to play a musical instrument? Surprise them with a month of classes. Book the best piano teacher in Amersfoort here.
  13. Photoshoot: Give your friends pictures they would like to hang in their living rooms. Starting at €50 you can book this talented photographer.
  14. Food subscription box for a week: Give your friend a time-off from going to the supermarket by giving a meal box. Try for example the vegan box.
  15. Second-hand shopping gift card: Give your friend a gift card to buy second-hand designers clothes. For example from The Next Closet. Choose your own amount, add a personal message and contribute to a more sustainable world. Order it here.   

With Love,
Alisson

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Cook Healthy And Easy With The Veganbox.nl

Everyone knows about Hello Fresh and Marley Spoon. A weekly box with recipes and the exact amount of ingredients you need. The vegan box has the same principle but they only make plant-based recipes.

This box is ideal for busy people who want to eat healthier and more plant-based, but do not have the time to find it all out for themselves. With the box in the house, you can immediately go into the kitchen and follow the recipes. Most of the recipes take between 30 and 40 minutes.

Last week I received my first box and I was positively surprised. The box arrived on a Tuesday night. That same day I received a message from PostNL with the time of delivery within a time window of one hour. In case you are not home, you can ask the postman to leave the box at one of your neighbors or even under the chair of the front garden.

Quickly I unpacked the bags and everything looked neat and fresh. The box contained three vegan recipes with the exact amount of ingredients for two people. Most of them were organic. And what I liked a lot, is that most ingredients are wrapped in paper. My box only had a few ingredients wrapped in plastic.veganbox.nl

From the recipes, I started with the gyros from the brand Vleesch Noch Visch. Normally, I don’t eat much meat replacements. But this gyros I will definitely like to eat again. The tzatziki made the dish very tasty. This recipe was the easiest of the box to make.Vegan gyros Vlesch noch Visch The next recipe was a yellow curry with crispy cauliflower. Curries are one of my favorite dishes. With this recipe, I learned how to make it different from how I normally cook it. The crispy cauliflower was a nice touch. I will use it for wraps or tacos as well.
Autumn Curry Vegan

The last recipe of the box was the one I was, in the first place, the less enthusiastic about. But this one surprised me the most: Pearl couscous with roasted pumpkin and cranberries. This was absolutely my personal favorite of the box. I never tasted a dish like this before.Pearl couscous with pum

The vegan box is a great initiative to help people that want to start with a vegan lifestyle but don’t know how. The meals are well balanced with grains, protein, and vegetables. I hope you get inspired and give a try to the vegan box. For more information check https://veganbox.nl

With Love,
Alisson

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Sustainable Brand: B.Young

Scrolling down the sustainable webshop http://www.watmooi.nl I found the Danish brand: b.young. B.young is not per se sustainable, but they are making a change and started a line called b.fair. The intention is that in the future all of the b.young items will be sustainable and ethically made. B.fair is all about responsible production, sustainable materials, minimizing waste and exploiting new opportunities to reduce any negative impact that the production might have. As well as fair and ethical working conditions. B.fair’s suppliers are carefully selected to ensure they share the same values on business ethics, rights, and fair working conditions. They continuously monitor the factories with regular visits and inspections, focused on improving the health and safety of the employees involved. For their pieces, they use organic and BCI cotton, lyocell, recycled wool, and recycled polyester. For the packaging, labels, hangtags, and bags they use recycled materials.

On these series of pictures, I am wearing the b.fair black Fiorella blouse. The pictures were made in The Netherlands by Marisa Elisa Photography.

img_6703

duurzame webshopWat mooi duurzame webshopduurzame mode

What I´m wearing:
Blouse // b.fair via www.watmooi.nl (Use my code ‘Alisson’ to get 10% discount)
Pants jacket // Second-hand
Bag from vegan leather // Denise Roobol
Shoes // Ehtletic

Use my code ‘Alisson’ to get 10% discount on the whole collection of www.watmooi.nl

With Love,
Alisson

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Sustainable Gift Guide 2018

Christmas is just around the corner. This is the most joyous season filled with family, friends, and food. And let’s not forget about presents. Shopping for presents can be a hard job. Even harder if you want to give something ethically made, organic, vegan and that it’s actually worth to have. To make the search easier, I have gathered some gifts ideas for you. From most affordable to most expensive here they are:

Zero waste goodies
From bamboo straws to naked soaps. The webshop bag-again.nl has a wide assortment for a zero-waste start.
Prices start from €3,95
Zero waste lifestyle
Soaps from Dr. Bronner’s
Fair trade, organic, cruelty-free, vegan and SLS-free soaps. The pure Castile soaps are made from vegetable oils and do not contain any synthetic detergent.
Shop at Holland and Barret or online at biggreensmile.nl
Prices start from €4,50

Dr. Bronner
Picture from @drbronnerseurope

Beauty products from Weleda
All of the products are made with organic ingredients. Are free of synthetic compounds or toxic chemicals. Instead, they use flowers, fruits, roots extracts, minerals, and essential oils.
Shop at Holland and Barret, Ekoplaza, Natuurwinkel or online at biggreensmile.nl
Prices start from €4,99
Weleda organic skincare brand

Bamboo charcoal sponge from Benecos
The products of Benecos are made from natural ingredients. Are free from paraffin, parabens, silicones, PEG, synthetic color, synthetic fragrance, and synthetic preservatives. This 100% vegetable Konjac sponge Bamboo Charcoal with mineral-rich charcoal powder cleans the pores to remove blackheads and dirt.
Shop online at the webshop solobiomooi.nl
Price €7,99 Konjac sponge

Socks from Qnoop.
Ethically made in Portugal from organic cotton. Each pair has a button and a loop so you don’t miss again your socks after doing the laundry.
Shop them online at Qnoop’s website or check their points of sale.
Prices start from €9,95

Qnoop socks
Picture from Instagram @qnoop

Beauty tea from Cedar + Stone
This tea is also a good product to add to the bath. It contains herbs that help to strengthen the hair and nails. The tea mix is all made with natural ingredients. It has no additives or caffeine.
Shop online at the webshop nourishednederland.com
Price €12,-
Cedar + Stone
Giftset from Lush
Lush makes fresh, handmade and cruelty-free cosmetics. They have a lot of vegan products and also a lot of package-free products.
Shop at Lush’s website or on one of their shops.
Prices from €12,50
Lush cruelty-free package-free cosmetics

Jewelry from A Beautiful Story
Necklaces, armbands, and earrings ethically made in Nepal.
Shop online at watmooi.nl (Use my code ‘Alisson’ for 10% discount, or check A Beautiful Story’s points of sale.
Prices from €12,96

Sustainable jewelry
Picture from @abeautifulstory_

Erasable books from Greenstory
The notebooks you can customize with different clickable pages and add-ons. They have a monthly planner page, to-do page, bullet journal page and more. Plan, wish, draw, create, and erase what you no longer need.
Shop online at ourgreenstory.com
Price starts from €13,50
erasable notebooks
Nail polish from OZN
This is a vegan and environmentally friendly alternative to conventional nail polish.
OZN uses alternative solvents and compounds that are biodegradable, do not damage your health and do not pollute the environment.
Shop them at OZN’s website or via kenkoshop.nl
Price starts from €14,90
OZN

Boro Mini Baby goods
100% plant-based baby products colored with plants and roots. They sell blankets, linens, bibs, muslin swaddles and more. All made in Amsterdam.
Shop them online at boromini.com/shop
Prices start from €14,95

Boro Mini Baby goods
Picture from Instagram @boromini_babygoods

Aromatherapy box from Tisserand
Pure Essential Oils and aromatherapy products. You can get a set for sleep, travel survival, daily essentials, feel-good essentials, peaceful night, de-stress and energize.
Shop it online at the webshop biggreensmile.nl
Price starts from €15,50

aromatherapy essential oils

Matcha tea
Pure, natural & organic matcha green tea.
Shop it online at kenkoshop.nl
Price starts from €15,95

Matcha tea
Picture from @kissatea

Charcoal face mask from Sukin 
Sukin is a skincare brand from Australia. The products are made from natural ingredients. Are cruelty-free, sulfates and paraben-free. Sukin is 100% Carbon Neutral and the packagings are recyclable. The face mask contains bamboo charcoal as the key ingredient. The skin is left moisturized and nourished by avocado, coconut and rosehip Oils.
Shop them at Holland and Barret or online at biggreensmile.nl
Price €15,95
skin skin care

Giftsets from Naif
The skin care products of Naif are made with natural ingredients such as flaxseed oil, avocado oil, and tomato extract. The brand started in 2013 as a baby skin care brand. Now the brand has expanded and also makes products for women.
Shop at the Etos, Holland, and Barret, or online at biggreensmile.nl
Prices start from €17,95
Naif

Raw Halo chocolate gift box
Raw chocolate. Vegan, made with natural and organic ingredients. Sweetened with coconut sugar.
Shop it online at kenkoshop.nl
Price €21,50

Raw chocolate
Picture from @rawhalo

Boho beauty box 
Bo.ho is an eco-friendly French makeup brand. The products are made from natural ingredients, are cruelty-free, vegan and organic. All of the packagings are recyclable.
This gift set includes an eyeliner, a mascara, and a red nail polish.
Shop it online at the webshop solobiomooi.nl
Price €22,95
boho natural cosmeticsBook: This Is A Good Guide by Marieke Eyskoot
This book is filled with practical tips about sustainable fashion, beauty, food, baby products, home, work, and leisure. You will find the right addresses, beautiful brands, inspiring insights, surprising facts, and useful solutions. The book is in Dutch and in English.
You can buy it online at bol.com, at a bookstore or at a concept store.
Price €24,-

Hammam towel from Happy Towels
These towels are made of bamboo or organic cotton and are ethically made in Turkey.
Shop online at happytowels.nl
Prices start from €25,-
Happy towels

Kenko essentials gift box
Kenko is a Dutch multibrand online shop. They sell only eco-friendly products. They put up together a gift box with different products. Perfect to try out new organic brands.
Shop it online at kenkoshop.nl
 Price €29.99
keno shop nederland
I hope this guide helps you to find a gift for this season. But remember that the most sustainable option is to give nothing. There are other options like giving things that you own and don’t use anymore. Or books that you read and don’t need to keep. Another gift you can give is to donate to a cause in the name of the person. And lastly, you can give someone an experience. Going to the cinemas together, go for a snack, go to the woods. Those kinds of experiences are very valuable. Time spend with a dear person is the best present. (If you ask me)

With Love,
Alisson

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Tips For Having A Sustainable Wardrobe

Congratulations for wanting to start a sustainable wardrobe. The first thing you need to know is that it will take some time before you have a wardrobe that is 100% sustainable. But don’t be discouraged. You have taken already a good step. The following tips will help you to achieve a sustainable wardrobe:

  1. Start by unsubscribing from all the newsletters from fast fashion brands. They make it really good to make you feel that you need to buy the newest trends.
  2. Do a closet detox. Organize your closet by taking every single item out and place them on your bed or the floor. Take one by one the items back in the closet. Before you do it, ask yourself the following questions about each item:
    • Does it still fit?
    • Have I worn it in the last 12 months?
    • Would I wear it again?
    • Do I love the way it looks on me?

    If the answer to these questions is yes, then put the items back to your closet, if the answer is no, put them aside and start making two piles:
    To donate: If the clothes are too worn out or need to be fixed.
    To sell: If the clothes are still in a good state to give it a second round.

    A Closet detox will help you to clearly see what are the clothes that you have and like to wear. Make sure you keep only clothes that you actually wear.

  3. The next time that you need to buy something new, try first to go to a second-hand shop. Or to a vintage shop. When buying something new ask yourself questions before buying it like, ‘How often will I wear this?’
  4. If you can’t find what you are looking for in a second-hand shop, check if you can find it from a sustainable brand. (See my sustainable brand directory)
  5. Buy clothes that will last, and avoid any piece that looks like it’s going to pill or brake after a few washes. Check the stitching and material for quality issues.
  6. Take better care of your clothes. The way you treat your clothes has a bigger effect on the environment than their production. Wash your clothes if it’s really necessary. Taking better care of your clothes increases their lifespan.
  7. Let your clothes dry naturally. The drying machine wastes a lot of energy and money.
  8. Make your clothes live longer. When your favorite piece break, get it to the tailor and ask if the piece can be fixed. Many textiles can be recycled or reused, and clothing in good condition should be donated or go to someone else.

Sustainable wardrobe tips
Picture: Unsplash

With Love,

Alisson

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