Sleep Is Essential For The Mind And Emotions

Sleep is very important for health. Everyone has heard about it. But when life gets busy, sleeping is the first thing to get sacrificed. This is actually very bad. Good sleep is as important as eating healthy and exercising. While we are sleeping, the body is working hard maintaining the immune system and metabolic function, processing the day’s memories and maintaining normal body weight, is rebuilding muscles that have been worn down during the day and is cleaning away harmful plaques and waste that is produced in the brain.

Sleep is also essential for the mind and emotions. Being sleep deprived can increase your emotional response to negative feelings by 60%. A lack of sleep makes it difficult for the body to regulate appetite, the immune system, good metabolic function and the ability to maintain normal body weight. Sleep plays an important role in regulating the circadian rhythm (AKA internal clock). This clock runs on a 24-hour schedule and regulates when you feel awake and sleepy. Not sleeping long enough, sleeping at odd times of the day and exposure to bright light at night may throw off this inner clock and the many processes it regulates.

The goal of this week is to sleep between 7 and 9 hours per night. If for you is really a challenge, start out by going to bed every day 15 minutes earlier than normal until you reach your wished night time. 

Hopefully, you will join me on this week’s focus. If so, let’s connect on Instagram and exchange tips on how to go to bed earlier.

Sleep is good for you
Picture via Unsplash

Sleeping tips
17 Tips to sleep better
Easy things you can do to fall asleep

 

Incorporate Exercise Into Your Daily Routine

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)

Take Your Creative Mind For A 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

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.

Follow me on Instagram
Follow me on Pinterest
Like my Facebook page

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

Follow me on Instagram
Follow me on Pinterest
Like my Facebook page

Washable And Reusable Products: ImseVimse

ImseVimse is a Swedish brand of reusable textile products. It started as a cloth diaper brand but it has expanded and now they make washable products for women as well.
In order to protect the environment, for all of their products ImseVimse uses cotton that is organically cultivated. Like this, they can be certain to offer clean and good products.

The production takes place mainly in Europe, primarily in Latvia and in Turkey. They impose strict demands on suppliers and manufacturers. And carry out annual checks on the working conditions in their factories. All of their products meet the OEKO-TEX® Standard 100 for textiles. Which means they are sustainably produced and have been tested for harmful substances.

The motto of the company is to create good products that matter and make a difference in the world. ImseVimse’s head office is based in the Swedish city Visby, which is a UNESCO World Heritage Site.

From their collection I got the following products:

IMG_1378
Pantyliners, baby bibs, washable wipes, and cleansing pads

IMG_1382
These cleansing pads are washable, ideal for makeup removing.

IMG_1390
The pantyliners are made of 100% organic cotton. These pads are perfect to combine with a menstrual cup.

From the baby collection, I use the all-in-one cloth diaper.

I hope you like this brand and give it a try.  In The Netherlands, you can buy ImseVimse at the webshop www.GreenJump.nl

With love,

Alisson

Follow me on Instagram
Follow me on Pinterest
Like my Facebook page

SaveSave

SaveSave

30 Really Easy Ways To Reduce Plastic Waste

Plastic is a big problem for the environment. It ends up in landfills and it’s regularly eaten by numerous marine and land animals, to fatal consequences. It does not biodegrade. Ever. It just sits and accumulates in landfills and in the oceans forever.
It might be difficult to stop using plastic from one day to the other, but little by little it is possible. You don’t have to do them all every day, but every little effort makes a difference. Here are my tips:

  1. Use cotton swabs made from paper.
  2. Use a menstrual cup or reusable cloth menstrual pads. Instead of disposable tampons and pads.
  3. Use a safety razor instead of disposable razors. This is a little investment (around €30) but it will last a long time.
  4. Use soap bars for your body and hair that is sold without packaging. The shop Lush is a great place to get all your beauty goodies package-free. Even shower gel!
  5. Use body scrubs made from natural ingredients. Some scrubs are made with tiny synthetic particles called microbeads.
  6. Use make-up products that come in sustainable packagings. For example check the brand Lush or Boho.
  7. Use cloth cleansing pads instead of the disposable pads made from cotton.
  8. Use a bamboo toothbrush.
  9. Brush your teeth with toothy tabs instead of regular pasta from a tube.
  10. Use a deodorant that comes in a carton package.
  11. Wrap your food in beeswax instead of plastic food wrap.
  12. Use matches instead of disposable plastic lighters. Or invest in a refillable metal lighter.
  13. Pack your lunch in reusable containers or invest in a set of metal Tupperware.
  14. Make your own cleaning products. I clean a lot with vinegar, baking soda, and lemon.
  15. Use a soap bar to wash the dishes instead of liquid soap.
  16. Buy cleaning brushes from metal and natural fibers.
  17. Avoid getting a receipt as much as possible. Some receipts are coated in a thin layer of plastic that makes them unrecyclable.
  18. Use reusable cotton bags when you do the groceries. Make sure you always have a bag with you.
  19. Don’t use plastic bags for your fruits out of the supermarket. Pack them loose in your shopping car.
  20. Pack loose vegetables like green beans, tomatoes or champignons in paper bags. Most of the supermarkets have them. But, more ideally it would be if you bring your own veggie cotton bag.
  21. Buy pasta, rice and some other dry foods in a carton box instead of a plastic package. Or buy them in a bulk store and bring your own containers.
  22. If you commute to go to work or school and can’t function without coffee, get a reusable coffee cup and use it.
  23. Get a glass or a stainless steel water bottle and take it with you everywhere you go.
  24. Buy laundry detergent in a cardboard box instead of a plastic bottle.
  25. Buy clothes from natural fabrics instead of synthetic fabrics. Every time a garment made of a synthetic fabric is washed, it releases tiny particles that end in our oceans. Threatening the animals and plants.
  26. Order your drinks without plastic straws.
  27. Give up gum. Gum is made of a synthetic rubber, aka plastic.
  28. Use reusable cloth diapers, baby wipes, and bibs.
  29. If you are breastfeeding use reusable nursing pads.
  30. Use wooden toys instead of plastic toys. Wood is a more sustainable material and lasts long.

Picture form @simply.living.well

I hope you get inspired and see how easy it is to make little changes that have a big impact on our environment.

Interesting documentaries about these topics:
A Plastic Ocean – Watch on Netflix
Plasticized – Watch Here
Garbage Island: An Ocean of Plastic – Watch Here
Chasing Coral – Watch on Netflix

With Love,
Alisson

Like my Facebook
Follow me on Pinterest
Follow me on Instagram

Wat Mooi – Sustainable Fashion Favorites For The Autumn

Sustainable fashion has the bad reputation of being hippy, lumpy, itchy, hempy and unstylish. Nowadays producing ethical fashion and good looking pieces is becoming more of a priority for brands. It can be hard to look for those brands but luckily some web shops make it easy for us to find them. I want to show you my latest discovery: www.WatMooi.nl. This webshop only sells clothes from sustainable brands. Every brand chooses its own way of making sustainable fashion. Some brands pay particular attention to people in developing countries, other labels try to be gentle with the environment as much as possible. Completely sustainable does not exist yet, but it is important that some brands are doing the best they can at least.  After checking out their current collection I listed out my favorite items to make this a sustainable autumn season.

Pink ruffle blouse

This pink ruffle blouse from the Alchemist is romantic, tough and bohemian. Easy to combine with jeans or a skirt. The blouse is made of 100% viscose.

Yellow and beige sweater

Sustainable sweater Trui Wol Recycled Stripe Honey
This striped sweater from the Dutch brand Alchemist is a basic must-have for the autumn and winter. It is fairly made from recycled wool. Nice to combine with sneakers or with boots.

Pink, grey and yellow sweater

This gray knit sweater from the Dutch brand Alchemist is great for the coming season. It is made with responsible animal-friendly wool. Wool is a great material. It is soft and warm. Note: better wash it by hand.

Colorful stripes sweater


Stripes are always a good idea. The color combination of yellow, white, red, dark blue and light pink provide a real fashion look.  The sweater from Armedangels is made of 100% GOTS certified organic cotton.

Pink sweater

Soft pink is a color that is becoming trendy more and more. This sweater from Armedangels is made of 100% organic cotton. A lovely sweater that is easy to combine and is both sporty and classic.

Indoor baseball jacket

This baseball jacket from King Louie Organic is great to wear indoors. It is soft and comfortable. The jacket is made from natural synthetic fibers. The zipper is nickel free.

Black biker jacket

This biker jacket is made of vegan suede. This is made in Italy from PET bottles and recycled polyester. Recycling means a reduction of energy consumption and CO2 emissions. The jacket is made by hand in Portugal. So you really have a unique and timeless item in your closet that you can enjoy for years.

I hope you get inspired and next time you are looking for sustainable clothes and accessories you give it a try and check WatMooi out. You can shop online HERE

With Love,

Alisson

Follow me on Instagram
Follow me on Pinterest
Like my Facebook page