Are screens taking over your life?

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Barbados, bedroom, companies, Computer screen, dates, depressed, desk, event, eye-sight, Facebook, feet on the floor, friends, girsl, hips, HR, IT, jog, neck, online, park, partner, photos, shoulder and back pain, social media, stretch, twitter, waistline, weight gain, workstation

We all know that it is important to limit screen time for kids, but how about adults?

An increasing number of us are using screens for business and pleasure and at times it can feel as if they are taking over our lives and health.

It sounds silly, and even a bit nanny state, but it is important that you develop a healthy attitude towards using screens, big and small, so we have looked at some of the issues and how to get around then.

Spending too much time posting on Facebook and tweeting on Twitter means you could be adding inches to your waistline as you build your friends online. Sitting on the sofa is comfy, and warm as the nights draw in, but it can also lead to weight gain, which in turn can increase your risk of diabetes and heart disease. If you are going to use your phone for something, upload an exercise app, get on your trainers and jog around the park and smile at your increased in activity rather rather your increased number of ‘friends’.

Believing the hype of social media could make you feel depressed. It is really easy to look online and see other people on holiday, looking tanned, with their ‘amazing’ husband, but remember this is only what they want you to see. Real life isn’t just what is posted online so don’t get blue if you aren’t in Barbados and are single – the grass isn’t always greener.

You might also want to remember that from time to time it is good to get out and talk to people face to face. Social media certainly brings people together and can be a great way to keep in touch, but nothing beats real life interaction. Set dates with your partner, lunch with your family and nights out with the girls. You can post photos after the event, but going out will do you the world of good and bring you back to reality.

Spending too much time looking at a screen will increase the blue wavelengths your brain receives and this can really affect your natural circadian rhythms and mess around with your melatonin levels. The consequences of this is that your mood can be disrupted as can your sleep, neither of which will do you any favours. Try to turn screens off at least an hour before you go to bed, longer if you can and this way you can really switch off. Don’t keep screens in your bedroom and instead of using your phone as an alarm, go back to basics and get a clock.

There is no getting away from the fact that many jobs involve spending a lot of time at a computer screen, but this doesn’t have to lead to aches and pains. The main thing is to set up your workstation correctly, and many companies have an HR or IT department that do this for you, so check if yours does. Ensure your screen is big enough and is set at the right level. You need to have a good chair that offers support and as you work make sure your hips are square and your your feet are flat on the floor. It is vital to take regular breaks from your computer as this will not only to rest your eyes, but gives you time to stretch your legs and reduce the risk of neck, shoulder and back pain.

Remember your mum saying you would get square eyes if you sat too close to the telly? You might have laughed at her but it is possible she could see into the future and was right. Look after your eyes and make sure you have them tested on a regular basis. If you start to suffer with headaches or blurred vision, this could indicate you are using your screen too much and can be a sign of possible issues with your eye-sight.

Go screen free at some point in the week – that doesn’t mean when you are asleep. We aren’t talking about a complete detox but maybe turn your phone off at work, don’t use social media on a Sunday and certainly don’t be flicking across social media when you are in the company of others.

Have a think about this and we think there are a couple of easy to make changes that could have a big impact.

Healthier Christmas Treats

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berries, Christmas, clementine, cookie, enjoy, fruit, hips, honey, ice, juice, light, mince pies, oven, pears, porridge oats, smoothie, spice, vanilla extract

Christmas is generally the one time of year when people don’t worry about fat content and calorie counting.

However, overindulging is easy and can quickly undo all the healthy living you’ve done during the year.

We have got some healthier treat options that taste great but won’t leave you feeling guilty as you loosen your belt in January.

Cute Christmas cookies
We all love to dip into the biscuit tin at Christmas but the chocolate chips, cream fillings and icing make it dangerous territory. These treats taste as good as they look without the need for extra sugar.

Ingredients

100g/3½oz soft unsalted butter
60g/2¼oz soft brown sugar
One large egg
Two teaspoons of vanilla extract
275g/9¾oz plain flour plus extra for dusting
One teaspoon of ground cinnamon
One tablespoon of finely chopped peel
A handful of halved blanched almonds (these are optional)

Method
Preheat the oven to 180C/160C Fan/Gas 4.
Line a baking tray with greaseproof paper.
Cream the butter and sugar together until pale, light and fluffy then add the egg and vanilla extract and beat again.
Mix in the flour, cinnamon and peel until you have a dough.
Roll the dough out on a floured surface to a thickness of around 1cm.
Using Christmas cookie cutters cut the dough and place onto the baking tray.
Decorate with the almond halves and then bake for around ten minutes until they are a lovely golden-brown.
Leave for five minutes then more to a rack to cool before eating!

Light mince pies
We all love mince pies but many come packed with extra sugar and stodgy pasty. This recipe is easy to make, tastes great but is as light on the lips as it is on the hips.

Ingredients
5 sheets of filo pastry
25g/1oz unsalted, melted butter
150g/5½oz mincemeat – find an organic one with lots of fruit or make it yourself
125g/4½oz ripe, chopped pears (you can use tinned)
50g/1¾oz chopped clementines
2 teaspoons of cornflour

Method
Preheat the oven to 200C/180C Fan/Gas 6.
Brush 12 muffin tins with melted butter.
Mix the mincemeat with the pears, clementines and cornflour in a bowl until the cornflour has dissolved.
Brush the first sheet of pastry with melted butter and place another sheet on top, brush again with butter. Add a 3rd sheet of pastry and once again brush with butter. Cut the pastry stack into 12 pieces and then press a piece of filo into each compartment of the muffin tin.
Divide the mincemeat between the pastry lined cases.
Butter the remaining sheets of pasty and cut each piece into six. Scrunch up the pieces and put one on top of each mince pie making the perfect festive hat.
Cook for around 15 minutes or until the top is golden and crisp but be careful not to burn as it is a delicate taste.
Remove from the oven and cool for 10 minutes before placing on a rack then enjoy with crème fresh.

Christmas smoothie
With champagne and coctails flowing freely, sometimes it is nice to refresh with something non-alcoholic. This Christmas smoothie not only tastes lovely but is bursting with goodness.

Ingredients
180ml/6fl oz clementine juice
40g/1½oz porridge oats
320g/11oz blueberries (fresh or frozen)
2 ripe peeled pears
1 tablespoon of honey
½ teaspoon of mixed spice
Handful of ice cubes

Method
This is super-simple given how amazing it tastes.
Soak the oats for 20 minutes before you make the smoothie.
Place all the ingredients in a food mixer and blend together.
Add ice to glasses, pour and drink.