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As we settle into summer it can be easy to let good intentions slip, and that’s absolutely fine, we all need some time out! However, if you want to stay on top of your health & fitness goals, check out our tips and recipes to help keep you on track. Let's make this a healthy summer!
Healthify your BBQ
Grilling food at high temperatures, tends to produce a lot of ‘free radicals’, certain chemicals which can be damaging to the body. To limit your exposure, marinating meat can help to provide a protective barrier, and never grill until blackened. In addition, make sure your diet includes plenty of antioxidant rich foods (mainly fruit and veg), to help mop them up.
Why not mix up your BBQ repertoire with some simple nutrient packed salads. Here’s our take on a couple of classics:
Super Healthy ColeslawIngredients
½ red cabbage (finely sliced)
½ green cabbage (finely sliced)
2-3 shredded carrots
handful fresh parsley (chopped)
mixed seeds
Lemon dressing
1 tbsp olive oil
½ lemon - juiced
small clove garlic, pressed or minced
½ tsp ground cumin
½ tsp salt
Instructions
Combine cabbage, carrots and parsley,
Add seeds to a dry frying pan and toast until slightly golden, stirring frequently.
To make the dressing, combine olive oil lemon juice, garlic, cumin and salt in a small bowl and whisk well.
Drizzle, top with seeds and serve!
Herby potato saladIngredients
small bunch basil
small bunch parsley
500g new potatoes
50ml extra virgin olive oil
1 tbsp white wine vinegar
small garlic clove
Instructions
Boil a large pan of slightly salted water – when boiling quickly drop in the basil for 30 secs or until wilted, then fish out and set aside to cool.
In the same water, cook the potatoes for approximately 15 mins or until tender.
Add basil, oil, vinegar, garlic and a good pinch of seasoning to a blender and blitz until you have a vibrant green oil.
Drain the potatoes and while drying off, chop the parsley then tip into a serving bowl with the potatoes.
Season and toss in the basil oil.
Treat yourself
Ice cream is an essential on a hot summer’s day but why not try making your own healthier version, all you need are bananas and a blender. Bananas are far better than tucking into a tub of sugary, syrupy ice cream. They contain lots of helpful nutrients including vitamin C, vitamins B2 and B6, magnesium and potassium.
Banana ‘Ice Cream’ & Chocolate SauceIngredients
Bananas – as many as you intend to serve, approximately 1 banana for 2 people
Chocolate sauce
1 tbsp melted coconut oil
1 tbsp cacao or cocoa powder
1 tbsp maple or date syrup
Toppings
Sugar free almond or peanut butter
Raw nuts
Berries
Cacao nibs (or dark chocolate chips)
Method
Freeze the bananas for a couple of hours, any longer and they might not blend.
To make the ice cream, put the bananas in a high-speed blender until they become a creamy and fluffy like your classic Mr Whippy then whisk up the sauce.
To make the chocolate sauce, warm a saucepan, add the ingredients and gently mix.
Drizzle over the ice cream with any toppings that take your fancy, and that’s it - tuck in and enjoy!
Switch up your drinks
We may not be spending long summer evenings in the pub garden this year, but over the past few months if you’ve got into the habit of enjoying a few (too many) drinks at home, you might be ready to reign it in! These days there are loads of tasty and healthy alcohol-free alternatives that are also much lower in calories so there’s no need to stick to plain old water.
Seedlip, amongst others, make a range of non-alcoholic gins that are packed full of botanicals, team with tonic and a quality garnish and you’ll barely notice the difference.
If it’s all about an ice cold beer with your BBQ then try Becks, Heineken, Peroni or Brewdog and if cider’s your thing try Smashed Cyder.
Low alcohol wine can be a bit hit or miss but most supermarkets now have a good range to choose from so give them a try, if you’re celebrating there’s nothing like a bit of fizz so ‘Sainsbury’s ‘Nosecco’ should help to inject a bit of sparkle.
Of course, if you’re not avoiding alcohol but just want to feel a bit more saintly about it, why not get creative with our Get More Vits Summer Cocktails.
Today we dive into our second part of our mental health at home series. Here, we explore more tips and tricks to keep you motivated and mindful while staying at home. This post focuses on the importance of balancing work and personal time, and the importance of taking time for yourself. If you haven't already checked out part 1, you can find it in our blog feed now.
Work/home life
It’s hard to separate the two when spending all our time at home, but try to create some head space and break up the day where you can:
Routine - being stuck at home can feel like groundhog-day but whether working or looking after the kids, create a routine you can all stick to and dedicate specific times for work/play.
Get dressed – it’s tempting to hang out in pjs all day, but if you’re trying to be productive, feeling fresh from the shower and getting dressed for the day, regardless of whether that’s just into your lounge or activewear… can help to change your mindset.
Take breaks – set reminders every 30-40 mins to get up from your desk and move around, even just to make a cuppa. If you’re feeling particularly active how about a quick boost of exercise? Try 20 jumping jacks or 10 push-ups while the kettle boils to get your blood pumping and re-energise.
Create a dedicated working area – find a quiet spot in the house and set up an inspiring desk space, add photos or plants.
Video calls – you might be reaching peak ‘Zoom’ by now but seeing others face to face can trick your brain into thinking you’re there in person and reduce feelings of isolation.
Be productive
If you have the energy, now is the time to crack on with that never-ending to do list. Write everything down and check it off as you complete each task, this will help to ‘clear the deck’ for your mind and give you a lovely sense of achievement.
DIY – be honest, there’s always something that needs doing and with home stores opening up or with access to online deliveries, now might be the time to finally put up those shelves!
De-clutter – there is nothing like a good clear out, and you might not be able to take things to the charity shop or tip right now but its progress never-the-less!
Create a capsule wardrobe –living in loungewear might have made you realise you don’t need half of your clothes,if so why not take some time to freshen up and streamline your wardrobe and get rid of anything you haven’t worn in a year, unless it has sentimental value or saved for a special occasion of course.
Reading – long list of must reads? Mix up your Netflix habit and absorb yourself in a good book, minimising screen time should also help you sleep more soundly.
Gardening – if you’re lucky enough to have outside space give it a little facelift with bright flowers or plan to be more self-sufficient and get ahead by planting veg you can enjoy in Autumn. Gardening has bonus points - getting dirty means contact with microorganisms in the soil for a healthy microbiome and immune system.
Chill out
Alternatively, with everything going on, you might just want to take some time out from the overwhelm with our top 10 tips to help cheer you up!
Start a gratitude journal – these are worrying times but rather than getting bogged down in the negatives, highlighting the positives can be beneficial for mental well-being. Spend 5 minutes each morning writing down a couple of things you’re thankful for and next time you’re feeling low give them a read, for added benefits share your positive thoughts with a friend by phone or text to help spread positivity.
Meditation – can help to reduce stress and anxiety levels so download a meditation app like Headspace or Calm and set aside 10-15 minutes each day to help ease your mind.
Run a bath – add calming oils like lavender, rose, ylang ylang or jasmine to wind down before bed, you can also add magnesium salts to ease muscle tension.
Get your groove on! You don’t need to go out to let loose, get your favourite tunes on and dance around your kitchen or tune into one of the many live shows DJs are hosting across social media.
Laughter therapyis a thing! Laughing relieves stress and releases endorphins so stick on a comedy, look for videos on YouTube or how about some laughter yoga?
Stay social and set up regular calls with friends. Create a bit of structure by designating yourself as quizmaster, set up a virtual book club or share recipe recommendations with online cooking club and if you’re feeling adventurous an online cookalong? Positive social connections promotes our love hormone oxytocin, boosting self-esteem and optimism.
Learn a new skill – had a guitar sitting around getting dusty for years? It’s time to dig it out, there’s plenty of online tutorials. If you fancy your chances at Masterchef, start getting creative in the kitchen, download a language app and brush up on your French skills or dig out your painting materials and channel your inner Picasso.
Sort through your photos – with so many digital photos, why not book in some time to create digital photo albums or choose some you might like to print and frame.
Be kind to others - helping others can stop us focusing on our own worries and boost our mood. You might like to find out if you can help elderly or vulnerable people in the community, perhaps doing their shopping.
Be kind to yourself – most importantly, allow yourself to feel the way you do! These are strange and unique times so be patient, let off some steam and have a good cry if you need to. Things will get better!
As part of mental health month, we explore ways to maintain a happy and healthy mind while staying safe at home, including tips and tricks to help you battle the blues. In part 1 of 2, we explore how eating the right food and keeping your body moving can really help to keep you motivated.
Food
What we eat can have a big influence on how we feel, helping to balance physical, mental and emotional health so here’s our nutritional top tips to eat yourself happy:
Include protein at every meal & snack – this helps to stabilise our mood bykeeping blooding sugar balanced. Protein also contains an amino acid called tryptophan, which helps us to produce to serotonin, known as our ‘happy hormone’. The highest levels are found in turkey, cottage cheese and nuts.
B vitamins - prolonged periods of stress and anxiety can deplete our stores and lead to low mood, B vits also help to produce serotonin. Good sources include whole grains, eggs and green leafy veg.
Omega 3 - our brain needs healthy fats to function. Omega 3, mostly found in oily fish, flax and chia seeds helps to increases production of our ‘feel good hormone’ dopamine and slows the breakdown of serotonin.
Gut health - 95% of serotonin is produced in the gut so good digestion can be crucial to the production and function of serotonin. Feed beneficial bacteria with pre and probiotic foods like green bananas, onions, garlic and yoghurt or make your own sauerkraut – massaging the ingredients can be a great de-stresser!
Moderate sugar, caffeine and alcohol - which can negatively impact blood glucose balance, gut health, mood, energy levels and sleep. They may also increase stress hormones adrenaline and cortisol, making us feel anxious and irritable.
Movement
The positive effects of exercise are well researched with a wealth of benefits for both our physical and mental health.
Boost self-esteem – just 20 minutes in the morning will get those endorphins going and help you feel better (and often more productive) throughout the day, plus getting fit can improve body image.
Group exercise – provides the extra benefit of social contact, and with many gyms, PTs and yoga studios offering online classes why not give it a go?
Get online – if access to outside space is limited, YouTube is your friend, there are a huge variety of workouts online from circuits and HIIT to yoga and kickboxing.
Stretch – if you’re struggling to motivate yourself for a ‘proper workout’, don’t stress, simply take 5-10 minutes to stretch it out, if you’re sitting for hours on end your body will thank you!
Don't forget to keep an eye on our social channels for the next instalment of Mental Health at Home!
To celebrate National Vegetarian Week we have crafted another vitamin packed recipe for you lovely bunch- our signature summer lentil burger.
Our special burger is a perfect meat alternative and packed full of B vitamins, iron, magnesium, potassium and zinc.
As a rich source of vitamins, minerals and fibre, chickpeas may offer a variety of health benefits, such as improving digestion and reducing the risk of several diseases. Additionally, these golden beauties are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.
We've also created a healthy cream-free coleslaw, which makes a lovely alternative to heavier mayo laden versions. The inclusion of fennel bumps up the vitamin C and mineral content and is great for digestion.
This is a great summer lunch or dinner recipe for the whole family, so let's get started!
Chickpea BurgerIngredients: serves 4
400g tin chickpeas – drained
350g sweet corn – drained
6 tbsp tomato puree
1 tbsp paprika
1 tbsp cumin
1/2 tsp ground cinnamon
1/2 tsp ground turmeric
1 bunch coriander leaves
1 lemon
Jalapeno chilies (optional)
Method
Combine the chickpeas, sweetcorn and tomato puree into a large mixing bowl and using a potato masher, give it a good mash, leaving a few chunks is great for texture.
Finely chop the coriander then combine with the other spices and rice flour then mix in
Get your hands involved and form into burger patties then grill on a medium heat for about 8 minutes on each side.
Great on their own or in a burger bun.
Simple Fresh SlawIngredients
1/2 red cabbage (small, shredded)
2 carrots (medium, coarsely grated)
1 fennel bulb (cut into quarters and shredded)
2 shallots (thinly sliced)
Dressing
2 tbsp apple cider vinegar
2 tbsp extra-virgin olive oil
1 tsp honey
Salt & pepper to taste
Method
Shred or slice up all your veg and, give the dressing a quick mix, combine the two and that’s it! Serve alongside your burger!
Don't forget to tag us in your recipe posts on Instagram and Facebook, @getmorevits
Vitamin D is well known as our ‘sunshine vitamin’ and is actually a hormone produced by our skin in response to sunlight.
As many of us continue to spend an increasing amount of time indoors due to the corona virus lockdown, Public Health England are recommending we extend supplementing with 10 micrograms of vitamin D throughout spring and summer (we are already advised to supplement between October and March due to reduced daylight hours).
Every cell in our body has receptors for vitamin D making it a key ingredient for overall health, and in terms of the immune system it can have a powerful anti-inflammatory effect. There is also evidence that it may be particularly protective against respiratory infections like coughs, colds and flu.
Prof Jon Rhodes, emeritus professor of medicine in the UK, says the anti-inflammatory effect of vitamin D may dampen down the body's immune response to viruses, helping to protect very ill coronavirus patients from severe lung damage caused by inflammation.There is no evidence that vitamin D will preventus from catching the corona virus, but last week clinical trials began in Spain and France to see if vitamin D helps to improve health outcomes for coronavirus patients.
Vitamin D dosage:
Adults - 10 micrograms a day (including pregnant and breastfeeding women)
Children aged 1 to 4 - 10 micrograms
Breastfed babies birth to 1 year - 8.5-10 micrograms
Formula-fed babies should not supplement until they are having less than 500ml per day (as formula contains vit D)
*Higher doses may be recommended for patients with proven deficiency, however some people with certain medical conditions, such as kidney problems, cannot safely take vitamin D and should always consult a GP.
Which foods contain Vit D:
Oily fish, meat, eggs, dairy and fortified foods such as breakfast cereals contain some vitamin D but it's impossible to get enough from diet alone.
What to buy:
Look for products containing D3 which is vitamin D in its active form as produced by our skin (as opposed to D2 produced by plants). D3 is usually extracted from sheeps’ wool (lanolin). For vegan friendly sources, look for lichen (algae) based supplements.Bottom line:Due to the impact of the corona virus lockdown, Public Health England are now advising all of us to supplement with 10micrograms of vitamin D every day.
Each bottle of Get More Vitamin D Mango & Passionfruit 500ml contains the government recommend 10 micrograms and right now you can get l litre bottles on Roll Back for £1.50 at Asda and 500ml 4-packs are on offer for £3 at Sainsbury’s. You’ll also find Get More Vit D at Tesco, Ocado & Amazon.
It's finally Spring and the sun shining! Why not treat your little ones to a healthy snack to keep them cool and increase their intake of vitamins?
Our easy to make Raspberry popsicles are the perfect mid-afternoon treat, and are sure to tantalise all taste buds. You can make these ice pops with any fruit you like, but we've chosen raspberries because they taste particularly yummy when frozen!
Raspberries are really nutritious too, they're packed full of protective nutrients like 'antioxidants' such as vitamin C, vitamin E and beta-carotene that work as powerful protectors for the immune system, they're also a good source of fibre for healthy happy tummies.
Preparation
20 mins prep
3 hours freezing
Ingredients
150g raspberry
450g Greek-style yogurt (in whatever flavour you fancy, coconut is particularly yummy)
Method
Sieve the mixture to remove the seeds.
Spoon the yogurt into a bowl and stir in your raspberry Purée. Mix together to get the yummy pink hue!
Spoon into lolly moulds and push in sticks, pop into the freezer until solid.
What did we tell you? Easy peasy. Don't forget to wash your popsicles down with a tasty bottle of Get More Vits Kids. You can pick up our 4-packs for £2.20 in Sainburys or 2 £4 in Morrisons now.
At Get More Vits, we understand how tricky it can be to keep your little ones occupied, especially during such unprecedented times.
To give you a little helping hand, we have created a helpful guide filled with ideas to help you avoid boredom, iPad burnout and the inevitable lust for unhealthy snacking.
Here are some of our top picks for a happy household-
P.E with Joe Wicks
You may have already heard of Joe Wicks or 'The Body Coach' for his healthy recipes and workouts for adults. But while kids are at home and unable to attend school, Joe is doing morning P.E sessions to give families a healthy and happy start each morning. Thousands of parents and kids have been tuning in all over the world, with audiences in, Brazil, Belfast, Canada and Jamaica!
The classes are everyday at 9am (bright and early), with each session lasting 30 minutes. The exercises vary each day, however each start with a 5 minutes warm up and two ten minute bursts of activity, with a two minute break.
If you miss a day or don't feel like getting up at 9am, no worries, all workouts can be found on his YouTube Channel.Elevenses with David Walliams
Another daily activity for the diary is 'Elevenses' with David Walliams. Each day at 11am, you and the kids can sit down and listen to one of David Walliams' kids stories, read by the man himself. The stories are around 20 minutes long and a great excuse to sit down and put your feet up, while your kids imagination runs wild.
Stories include, Kung Fu Kylie and Dribbling Drew, and are suitably funny for both parent and child.
Again, all of the stories can be found by visiting his website, incase you have any catching up to do.
DIY Space Crayons
Looking for something a little more hands on? No problem. We found an amazing tutorial about creating your very own Space Crayons! After all, here at Get More Vits we love anything colourful and if it sparkles, that's an added bonus!
These fun, recycled colouring shapes can be created with the ends of Crayons that your kids no longer use. All you will need is old crayons, super fine glitter and a silicone mould in whatever shape you fancy!
Follow the whole tutorial here by Mini Eco, or have a browse of their massive library of inspirational activities.
Our Healthy Blueberry Muffins
As you know, we love all things food and nutrition here at Get More Vitamins. That's why we've created this wonderful family friendly recipe, that is sure to keep your little ones busy- from creating to eating!
These muffins are great for kids, we love blueberries because these tiny little gems are packed full of vitamins C and A to help protect the immune system, and for mum and dad their deep purple colour provide flavonoids that are known to have anti-aging effects! Rather than added sugar, these tasty treats are sweetened with ripe bananas and a little added honey, plus because we’ve used oats they’re packed with fibre for healthy digestion.
Though, if you're little one's aren't a fan of Blueberries, they can easily be swapped out for another fruit of choice.
Ingredients
• 100g rolled oats
• 2 large ripe bananas
• 2 large eggs
• 1 cup greek yogurt
• 3 tbsp honey
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp vanilla extract
• pinch of salt
• 125g fresh or frozen blueberries
Method
Preheat the oven to 390f / 180c. Line a muffin tray with muffin cases and spray them with a little spray oil.
Put all the ingredients except the blueberries into a blender or food processor and blitz until all combined. Stir in half the blueberries.
Pour the mixture into the muffin cases, filling 3/4 full. Top with the remaining blueberries.
Bake in the oven for between 15 – 20 minutes or until a toothpick comes out clean.
Remove from the muffin tins and allow to cool on a wire rack.
Don't forget, it's important to stay hydrated and topped up with their daily multi vitamins throughout all the fun. You can shop our kids range online at; Tesco, Sainsbury's, Morrisons, Amazon and Ocado.
For a limited time only pick up our kids 4-packs for £2.20 in Sainburys, or 2 for £4 in Morrisons!
Can vitamins protect me against the Coronavirus?
Naturally, during such unprecedented times there are a lot of questions around how to stay healthy. Caring for your mind and body has never been so important and we're here to help. As part of our Question and Answer series, we have taken a deep-dive into ways you can maintain your immune system and the ways in which vitamins can help.
With so many unknowns, the most important thing you can do to protect yourself is arm your immune system as best you can. Firstly, focus on the basics, make sure you eat plenty of fruit and veg, ideally 7-10 portions per day(!) as this will help to build solid foundations in the battle against invading viruses or bacteria. Remember to ‘eat the rainbow’ – including plenty of different colours on your plate means providing your body with a wide range of vitamins and minerals, essential for a well-functioning immune system. Did you know colour can indicate nutritional status? For example, orange fruit and veg like carrots are high in beta-carotene (vitamin A), and purple varieties such blueberries contain powerful antioxidants.
Protein should be an important component of every meal and snack, not only does it help to balance blood sugar levels and promote a steady stream of energy, it forms the building blocks for many of the body’s immune cells. Diets that are too low in protein can have a negative impact on immunity. Fish, meat, eggs and dairy are all good sources, for veggies and vegans choose tofu or tempeh and add a liberal sprinkling of nuts and seeds over everything.
70-80% of the immune system is found in the gut and feeding friendly bacteria with probiotic foods such as yoghurt, kefir, sauerkraut and miso can help to boost immunity. Fibre is also a key ingredient for healthy digestion, in turn promoting a more robust immune system.
Vitamin C is our body’s number 1 healing nutrient and along with zinc can help to protect against viruses. Humans aren’t able to naturally make vitamin C, so we need to make sure we have plenty in our diet or through supplementation.Vitamin B12is another key nutrient for immune function – it is involved in DNA synthesis and deficiency can impact the number and activity of certain immune cells. Low levels are fairly common, especially for vegetarians and vegans as it is primarily found in animal products.
Remember it’s not just diet than can influence immune health, a lack of exercise as well as over-exercising can suppress immune function so work out within your abilities, try to keep stress to a minimum and aim to maximise sleep!
Don't forget you can get all your Get More Vits favourites delivered straight to your doorstep with Amazon and Ocado.
You may have noticed that in honour of 'Ask a Question' month, we are running a weekly Q&A on all of our social channels. Each week we have been diving into some of our most asked questions, from water consumption to the best vitamins to take to maintain a healthy immune system. This blog post dives into some of our most frequently asked questions, with a real focus on the detail.
Do I really need to drink 8 glasses of water per day?
Bearing in mind that the human body is made up of 60% water, the importance of hydration cannot be underestimated.We are constantly losing water, mainly through sweat and urine, and if you’re exercising or live in a hot country this will be increased.
Government recommendations are to drink around eight 8-ounce glasses, or around 2 litres per day and for good reason.
Even mild dehydration can affect appetite, energy levels, mood and concentration. If weight loss is a goal, research shows that drinking 500ml of water can temporarily boost the metabolism by around 25% and aiming for 2 litres can help you burn an additional 96 calories per day!
Water is crucial for our overall health, and particularly beneficial for the digestive system and our skin. Thankfully we have an inbuilt system that helps to tell us when we need to top up, so if you’re feeling thirsty, don’t ignore it!
Why is Vitamin D so important?
Every single cell in our body has receptors for vitamin D making it arguably the most significant vitamin for overall health. Vitamin D is actually a hormone produced in our skin in response to sunlight and has a wide-ranging effect on the body. Vitamin D helps to maintain bone density by encouraging the absorption of calcium, it supports the immune system, helps to protect nerve cells and support brain health, balance our sex hormones and plays a role in healthy digestion. Unlike most vitamins it is impossible to get enough through diet alone and in the UK, due to the position of the earth we simply don’t have access to enough daylight hours in order to produce adequate levels in our skin so it is crucial to keep levels topped up.
If you have darker skin you have additional reason to top up as higher levels of melanin reduce the skin’s ability to produce vitamin D.
Is it ok to eat junk food if I take vitamins?
In a nutshell – no. Sadly, you can’t expect to eat rubbish and top up with vitamins. Vitamins do not work in isolation and it’s far more beneficial to eat a varied diet than rely on supplementation. Eating whole foods in their natural form rather than processed and packaged by the supermarket or fast food outlets means that the wide range of nutrients in our food are able to work synergistically with our bodies, maximising our ability to absorb and assimilate all their nutritional goodness. However, we can’t cook from scratch all the time and it’s important to be realistic, aiming for an 80/20 rule works for most people and means you can have a treat now and again safe in the knowledge that for the most part your diet is giving you all the nourishment you need.
However, life is busy, eating on the go is common and stress is unavoidable so consuming vitamins through drinks or supplements can definitely help to give you a boost.
Are there any vitamins that can help me lose weight?
Certain nutrients can definitely be helpful when trying to lose weight. B vitamins play a key role in a healthy functioning metabolism, helping to break down carbohydrates, fats and protein and release energy from our food. B vitamins are multi-functional and work best as a complex.
The role of vitamin D is not clear-cut but we do know that a lack of vit D can contribute to feelings of low mood which might lead us to the biscuit tin! In this respect adequate levels of vitamin D may help to control appetite and cravings.
One of the key roles of iron is oxygenating the blood, helping to create energy from the nutrients we consume as well as carrying oxygen to our muscles and encouraging them to burn fat.
Magnesium is not a vitamin but a mineral, involved in over 300 enzymatic processes in the body and another key player to keep energy levels steady. You may like to think about increasing your magnesium intake if you’re hitting the gym more regularly, not just to help with energy but to ease muscle cramps, aid recovery and encourage relaxation as well, try bathing in magnesium salts post-workout.
Again, not vitamins but important nutrients for weight loss are L-carnitine and chromium. L-carnitine is an amino acid which helps to transport fatty acids from food into our cells and fuel our built in ‘powerhouses’ – the mitochondria, where they are burned for energy. Chromium, a mineral, contributes to macronutrient metabolism and the maintenance of normal blood sugar levels, helping to avoid peaks and troughs, ensuring a steady stream of energy and a more balanced appetite.
If you've got a burning question you'd like to ask us, message us directly on any of our social channels and a member of our team will be happy to answer.
Don't forget you can get all your Get More Vits favourites delivered straight to your doorstep with Amazon and Ocado.
Fibre is one of the most health-promoting food groups in our diet, yet it is hugely under-valued, and in the UK, we are simply not getting enough. On average we consume between 17g and 20g per day, falling significantly short of the recommended 30g.
Naturally found in fruit, vegetables, beans, pulses and wholegrains, fibre is a key ingredient for healthy digestion, helping to encourage regular bowel movements, feed beneficial bacteria in the gut and prevent disease.
There are two main types:
Soluble fibre is typically made up of pectin, a compound found in apples, pears and berries and ‘prebiotic’ fibre like inulin. It dissolves in water forming a gel-like substance which can help to soften stools. Prebiotic fibre is also used to feed friendly bacteria for fuel and growth.
Insoluble fibre – is made up of cellulose, which forms the cell walls of fruit, vegetables and whole grains and helps to bulk stools, supporting healthy bowel movements.
5 Reasons To Get More Fibre:
Healthy digestion
In 2018, the ‘American Gut Project’ found that people eating more than 30 different types of plants every week had greater diversity of gut bacteria than those who ate 10 or less. Fibre helps to balance levels of ‘good’ and ‘bad’ bacteria, encouraging the growth of beneficial Lactobacillus and Bifidobacterium and suppressing potentially damaging species like E-choli. Fibre is also well known for helping to ease constipation and should be the first port of call, along with plenty of water when feeling a little ‘blocked up’!
Happy hormones
Fibre is particularly important for female hormonal health, many common conditions such as PMT, PCOS and fibroids are associated with ‘oestrogen dominance’ and fibre combined with our gut bacteria plays a crucial role in ‘binding’ onto excess hormones and encouraging their elimination.
Strong immune defences
Prebiotic fibre, found in artichokes, onions, garlic and green bananas helps to strengthen our innate immune system – the first line of defence against infection, improving the response of key cells that fight nasty bugs and reduce inflammation. Fibre also enhances the long-term, adaptive immune system, increasing antibody production and helping us respond quicker and recover faster.
Healthy cholesterol
When combined with probiotic bacteria, prebiotic fibre has been shown to cause a significant reduction in total cholesterol, ‘bad’ LDL cholesterol, triglycerides and certain inflammatory markers, as well as improving levels of ‘healthy’ HDL cholesterol.
Weight management and balanced blood glucose levels
Fibre is slowly digested, reducing the rate sugar from carbohydrates is released into our blood and helps to improve our response to the hormone insulin, balancing blood glucose and reducing the risk of type 2 diabetes.
It’s well known that if don’t burn off the glucose we consume, it tends to be stored as fat, but fibre has been shown to improve satiety levels – so by filling your plate with fibre rich foods you are unlikely to overeat.
In addition, obesity has been associated with disturbed gut microflora, one study found that supplementing with prebiotic fibre helped improve metabolism, reduce fat and improve BMI.
How to make sure you’re getting enough fibre:
Try to aim for 7 portions of veg and 3 portions of fruit every day!
Eat the rainbow - include as many different coloured fruit & veg as possible, the more richly pigmented the bigger the nutrient boost.
Snack on nuts, seeds, low sugar fruit like apples, pears and berries.
Mix up your wholegrains – steer clear of anything white and refined and try oats for breakfast, quinoa for lunch and wholegrain pasta or brown rice at dinner.
Experiment with pulses - lentils, beans and chickpeas are packed with fibre but take it steady – be sure to introduce all fibre rich foods slowly to avoid unpleasant side effects like bloating and gas. Soaking beans and pulses before cooking or giving those that are tinned a good rinse can help reduce these symptoms.
At Get More Vits HQ we are always on the lookout for new ways to help you improve your health in as easy and tasty way as possible, so, if you think you might need to get more Fibre, try our brand-new Peach & Apricot flavoured drink, with 20% of your recommended RDA.
Vitamin B12 is a bit of a hot topic at the moment and especially if you have decided to change up your diet and move towards a more plant-based lifestyle, one you are likely to be aware of. Here we’ll talk about why vitamin B12 is so important and how to make sure you’re getting enough.
B12 is a water-soluble vitamin, also known as cobalamin, involved in the metabolism of every single cell in the human body. It is particularly important for the normal functioning of the nervous system due to its’ role in the synthesis of myelin – the fatty sheath that coats and protects our nerves and the formation of red blood cells. It is also a co-factor in DNA synthesis and in the metabolism of fatty acids and amino acids – helping us to release energy from our food.
Naturally found in animal products - meat, fish, eggs and dairy, due to its importance for health, some foods are also fortified with B12, such as breakfast cereals, non-dairy milks and yoghurts, nutritional yeast (a common ingredient in vegan foods) and marmite. Other vegan sources of B12 include unwashed organic produce (it is found in the soil), mushrooms, nori seaweed, spirulina and chlorella.
Deficiency can be common, especially for those following a vegetarian or vegan diet and the recommendation is to take a supplement. People over 50 may also need to supplement or be mindful of their intake, because as we age, we naturally produce less stomach acid – this reduces our ability to absorb B12 from our food. Our needs are also increased during pregnancy and breastfeeding.
Low levels of B12 can be fairly common and mild symptoms may go unnoticed. Signs of deficiency to look out for include weakness, tiredness, or feeling lightheaded, heart palpitations, a shortness of breath, pale skin, digestive disturbances, nerve problems like numbness or tingling, muscle weakness, loss of vision and cognitive issues such as depression, memory loss, or behavioural changes. Untreated, B12 deficiency can lead to anaemia, nervous system damage, fertility issues, bone and heart disease.
As B12 is non-toxic and water soluble, there is no harm in taking higher levels as the body will only absorb as much as it needs. If you are concerned about your B12 levels, you can ask to get them checked with your GP.
At Get More Vits HQ we are very pleased to announce the launch our brand-new Grapefruit flavoured Vitamin B12 drink, which contains 200% of the recommended RDA, helping more people to Get More Vits and live a healthier lifestyle every day.
Be kind to your body this Winter!
Are you feeling a bit more sleepy than normal and struggling to get out of bed in the mornings?
It could be down to a lack of Vitamin D now we're getting shorter days, longer nights and a lot less sunshine! This is the time we need to be kind to our bodies and support ourselves as best we can.
Boosting Vitamin D levels can help support our overall health, including our immune system and our mood, and what easier, yummier way than with a bottle of Get More Vits Mango & Passionfruit Vitamin D?
It's like sunshine in a bottle and will help your tired eyes feel more awake again.
Just because it's cold and grey outside, doesn't mean your drinks need to be any less exciting! Switch cups of tea and coffee at lunchtime and treat your body to a vitamin boost. Add sliced fruits and fresh herbs to give yourself some goodness!
The facts
The NHS have suggested that 'between October and early March we don't get enough vitamin D from sunlight'.
Do you remember this study performed by the University of Birmingham back in the Summer? It details that '20% of adults and 16% of children aged between 11 and 18 years are estimated to be deficient in Vitamin D'?
We really do need to think more about the type of food we eat and the drinks we enjoy in colder months. So, if you're craving hearty, warming comfort food try to include some oily fish, red meat, liver, egg yolks or fortified foods like fat spreads and some breakfast cereals (check the box!) that contain vitamin D. Or find a supplement that works for you...like our yummy drinks ?
For people at high risk of developing Type 2 diabetes or those recently diagnosed, there is also evidence to suggest that supplementing with high-dose vitamin D can help to manage blood glucose balance and may slow the progression of disease.
Are you getting your daily dose of Vitamin D? If not, you know what to do!
See our other blog posts for more helpful tips on keeping healthy.
The Wintery months are rolling in and the team at Get More Vits HQ are trying not to give in to the annual hibernation period that happens around now.
It helps that we've now got our newly released Tropical flavoured Active BCAA drink! They're keeping us motivated and thinking about being healthy.
Obviously we're not going to be healthy all time. Especially at this time of year when treats like mince pies and all butter biscuits are looking at us from the kitchen. But, we're trying our best to lead a balanced, healthy lifestyle by enjoying the treats as well as sticking to our regular exercise routines. We know how hard it can be to step out into the cold and make that walk to the gym in the morning. So, if you're feeling disheartened, ditch the gym for a home workout! You don't need lots of equipment and can keep it simple by following some classes on Youtube and staying hydrated. You can do this!
No matter where your workout is taking place, grab a can of our Active BCAA drink to:
a. Hydrate your body
b. Ease aching muscles
c. Aid muscle gain
d. Combat fatigue
More about BCAA
What does BCAA stand for we hear you say? Well, these cans are packed with 'branch chain amino acids'. These are a group of essential amino acids that are the building blocks of protein and can only be produced in the body by eating food. You can find out more information on the nitty gritty details in our previous post.
Essentially, the BCAA's have been carefully added to this tropical drink to help your body to build muscle and fuel your work-out. They also help to combat fatigue when you're feeling tired. They're delicious AND they help you feel amazing before and after a workout. It's a win-win!
If you want to get your hands on one (or a few) of these power-drinks you can currently get them delivered straight to your door from Ocado. We'll announce the latest stockists on the Products page of our website so keep an eye out!
Get More Vits are pleased to announce the launch of our Tropical flavoured sparkling sports can, Active BCAA!
BCAA stands for ‘branched-chain amino acids’ which are a group of essential amino acids made up of leucine, isoleucine and valine. There are 20 amino acids that constitute protein and 9 which are considered essential, this is because they can’t be produced by our bodies and must be obtained from food.
Most people take BCAA supplements for muscular gains and for good reason - evidence shows that BCAAs help to build muscle, ease achy muscles after exercise and reduce fatigue.
Leucine is considered the most beneficial for gym lovers as it helps to stimulate muscle growth, one study into BCAA drinks showed a 22% greater increase in muscle protein synthesis compared to those drinking a placebo.
DOMS stands for ‘delayed onset muscle syndrome’ and if after a heavy legs day you’ve not been able to climb stairs without wincing, you’ll know what we’re talking about. The good news is that BCAAs have been shown to protect against muscle damage during exercise, helping to reduce the length and severity of DOMS.
If you’re planning a big session in the gym or training for an endurance event, BCAAs can also help to reduce fatigue during exercise. Some studies have shown that supplementing with BCAAs helps to combat the increased production of another amino acid called tryptophan, which is converted into the neurotransmitter serotonin, contributing to feelings of tiredness.
Although supplementing with BCAAs can be helpful for exercise, doing so is not a necessity. BCAAs are found in all complete protein sources such as meat, fish and eggs, and to a lesser extent in vegetarian or vegan sources like beans and legumes. In addition, eating whole food sources of protein provides us with other essential amino acids and a wide range of complementary nutrients.
BCAAs aren’t just for sports people, as we age our muscles are naturally prone to ‘wasting’ as protein breakdown outweighs protein synthesis in the body. With BCAAs accounting for 35% of the essential amino acids found in muscle proteins, and 40% of the total amino acids required by our body it’s important that stores are replenished, ideally with a well-balanced and protein-rich diet, but in cases of chronic disease or malnutrition supplementing can be very helpful.
Get More Vits Active BCAA sports can also contains a blend of B vitamins, crucial to help the body use food as fuel, as well as caffeine, which in itself has its own benefits such as improved focus and performance, and thermogenesis to help burn more calories - making it the perfect pre-workout boost.
Get More Vits Active BCAA sports cans will be available in Tesco nationwide from 28th October.
It can be tricky to get children to eat fruit and vegetables, and
while parents do well to disguise them by blending into sauces and soups, the
issue of providing children with enough vitamins and minerals goes beyond being
picky eaters.
Unfortunately, due to busy modern lifestyles and our ‘western diet’, with convenience at its core, reaching the recommended 5-7 portions of fruit and vegetables per day (both for healthy kids and adults) is almost impossible. Some research suggests that even if we are eating our allocated intake that we are unlikely to be getting the recommended levels of certain vitamins and minerals.
There are several factors at play, including the food choices we
make, food growing, processing and preparation methods, the nutrient content of
food we eat and the ability of our bodies to absorb and utilise these nutrients,
as well as lifestyle factors such as stress and activity levels. To combat
these issues, it is important to eat as varied a diet as possible, but it is
also worth considering supplementing meals with additional vitamins and
minerals. For children who may struggle to swallow tablets or capsules,
delivering these nutrients in a liquid form can make life easier.
Between the ages of 5 and 12 children can grow rapidly and be very
active, resulting in an increased need for nutrients essential for growth and
development, as well as to maintain health and energy levels.
One particular area of concern for young children is calcium
required for bone and dental health. To ensure calcium is absorbed from the
diet, it is essential to have sufficient stores of vitamin D, however as we
spend more time indoors and protect our skin with sunscreen, many of us are falling
short.
Our vitamin infused drinks are ideal for busy parents and kids on the go, they’re sugar free, packed full of flavour using natural fruit extract and enriched with nutritious goodness to meet the needs of active, growing children. Making healthy kids and happy parents!
The Get More Vits
Kids Range is aimed at 3 to 12 years olds, each containing a multivitamin blend
of all-important vitamin D and calcium, along with a B vitamin complex which
work synergistically to help digest and encourage the energy release from food.
Not only can our kids range help to support children’s overall health, it can
also help them keep up with all the after-school activities!
Ever wondered where we source the water that goes into every bottle of Get More Vits? Well, we have the answer.
To get maximum nutritional bang for your buck, we believe that provenance is not to be underestimated, and with growing awareness of the importance of what we put in our bodies and the impact on our health, we thought we would let you in on our sourcing secrets. Our spring water is drawn directly from Hadrian's Spring in the north of England, close to the Scottish border. With its’ own dedicated boreholes and on-site spring, our manufacturers extract water straight from Hadrian’s Well in the Cheviot Hills. Found within the Northumberland National Park, water here is filtered through limestone rock, providing us with water which tastes crisp and clear and is naturally rich in important minerals including higher levels of calcium and magnesium than most other bottled waters.
Here’s how we compare:
So next time you enjoy a bottle of Get More Vits, you can rest assured that you’re drinking some of the best water available in the UK, as well as getting a boost of essential vitamins.
Here are a couple of photos taken by Ant from our sales team on his last visit to the Spring in Northumbria.
A view from Hadrian’s Well from the bankWalking the Cheviot Hills
This year the focus for Mental
Health Awareness Week is body image, and these days with perfect ideals
continually streamed through our social media feeds, it’s almost impossible not
to feel the pressure.
It’s not uncommon to go to extreme lengths to try and change
our external appearance with the hope of improving how we feel on the inside,
despite the fact we know it doesn’t work.
Diet culture is everywhere and while it’s hard to let go of
body hang ups and external pressures, it’s important to remember just how
incredible the human body is. It’s far more interesting and a much more
positive mindset to think about all the incredible things our bodies can do,
rather than how they look.
Running marathons, giving birth, emotional intelligence and our
capacity for rational thinking are just a few examples of our capabilities. As
a human being I naturally have my own hang ups, but as Nutritionist, I like to
remind myself of this and shift focus to nourishing my body with the food it
needs and steering well clear of restrictive diets - which in turn helps to
ease the mind.
Top 5 tips tips to
nourish your body and ease your mind:
Eat
yourself happy – choose foods that boost ‘happy hormones’. Protein contains
amino acids that form the building blocks of neurotransmitters, including serotonin
which encourages feelings of calm, well-being, optimism and happiness. Meat, fish,
eggs, dairy, nuts and seeds, beans and pulses are all good sources.
Choose healthy
fats – our brain is around 60% fat and to make sure it’s in good working
order choose those that are rich in omega 3 which is also important for the
production of dopamine and linked to mental wellbeing. Oily fish is the best complete
source, so try to eat salmon, mackerel, tuna or herring 3-4 times per week. Too
fishy? Add flaxseeds, chia seeds and walnuts to your meals, or try flax and
walnut oils for salad dressings.
Stay hydrated – if you don’t drink enough, you might find it difficult to concentrate. Aim for approximately 2 litres per day, water is your best option. Tea and coffee also count but if you’re particularly sensitive to caffeine limit to 1-2 cups per day as too much may cause feelings of anxiety and disrupt sleep.
Balance
blood sugar – our brains’ preferred source of fuel is glucose, most readily
obtained from carbohydrates. Cravings for stodgy comfort foods or sugary snacks
are completely natural in response to stress, it’s our body’s way of getting a
quick boost. There’s nothing better than a cup of tea or coffee with a slice of
cake but while the sugar/caffeine combo helps lift us out of an energy rut, it can
be short lived and leave us tired and irritable, with cravings for more of the
same. If this ‘blood sugar rollercoaster’ sounds familiar aim for regular meals
and snacks (every 3-4 hours) to help keep you on an even keel.
Combine carbohydrates with protein and healthy fats - which work to slow digestion and the release of sugar into our blood. Whole grains are broken down gradually, providing a steady stream of glucose for the brain and B vitamins for energy. At breakfast, top porridge and fruit (carbs) with Greek yoghurt (protein), nuts and seeds (fats). Snack on oatcakes (carbs) with houmous (protein) or nut butter (protein/fats) or an apple with a handful of nuts, then include fish, meat or pulses (protein/fats) at lunch and dinner.
Summer is finally on its way which means more time spent outdoors, and for some of us the chance to sign up to a new challenge.
Whether you recently ran the London Marathon or are
preparing for your first 5k it’s important to fuel your body with a nutritious
diet and allow enough rest to aid recovery, but understanding hydration can be
a game changer.
Get Outdoors
Regular exercise is vital for our overall health, it
strengthens muscles, bones and joints and is a powerful tool in strengthening
the immune system and improving our mood. Exercise triggers the release of endorphins
and feel good hormones such as dopamine and serotonin. Keeping active also
helps us to maintain a healthy weight by encouraging a normal response to
insulin, a hormone produced by the pancreas in response to food (particularly
carbohydrates).
Exercising outdoors also comes with a wealth of added
benefits. Feeling connected to nature has been shown to improve health,
happiness and overall wellbeing. So, make the most of the extra sunshine hours
and take your training regime outdoors.
Hydrate like a pro
Varying body shapes and sizes, as well as how much you sweat
will affect the amount you need to drink to keep topped up but as a general
rule of thumb for any activity that gets you sweating or out of breath, aim to
drink around 230ml of water every 20 minutes. In real terms this means if you’re
training for 45 minutes which is what most of us achieve during a gym session
or longer run, sip from a 500ml water bottle throughout your workout to hit
your hydration goals.
Unlike hunger, dehydration is a tricky sensation to navigate
and thirst can be a poor indicator but early signs to look out for include poor
concentration, a headache or inability to think clearly.
Good old water should do the trick for shorter bursts of exercise, but if you’re going for longer or training for a specific event, added vitamins and minerals can be useful to aid recovery and ease muscle soreness. Post-exercise, Get More Vits Recovery is perfect, enriched with electrolytes sodium, potassium and magnesium it helps to restore lost minerals and is boosted with B vitamins for a steady stream of energy.
If you’re trying to shape up for summer, rehydrate with juicy watermelon L-Carnitine & Chromium which comes with the added benefits of key nutrients involved in a healthy metabolism. L- carnitine helps to transport fatty acids from the food we eat into our cells’ inbuilt powerhouses - the mitochondria, where they are burned for energy; and chromium helps the body to effectively break down protein, carbohydrates and fat, as well as maintain normal blood glucose levels.
Buy our Recovery range and the L-Carnitine & Chromium drinks at Tesco and many other supermarkets. See our product ranges to find out which shops stock each drink.
On Thursday 21st March The Get More Vits team were invited down
to the Bristol City FC stadium to watch England Under 21's play Poland Under
21's. We headed over not only to see the game but also to help give the kids
enjoying the match a well-deserved vitamin boost with our tasty drinks!
We met hundreds of young England fans, eager to spin our Prize Winning Wheel for the chance to try some of the our recently refreshed Kids range and get their hands on Get More Vits goody bags.
The new flavours of Apple & Blackcurrant, Orange & Mango and Raspberry & Blueberry proved to be a winning combo all round! Each of our kids drinks is boosted with a multi-vitamin blend, including B vits to help the body produce energy, along with all essential vitamin D and calcium for growing bones and a healthy immune system so it wasn’t just the kids who loved our drinks, they were just as popular with the parents!
Get More Vits also went down very well with the team mascots, staff and the Community team who showed off their football skills in style!
It was a great privilege to meet the Vice Chairman of Bristol City FC, Jon Lansdown, a trustee of our charity partners Bristol Community Trust and a champion for developing young talent at the Academy.
Finally, we’re very pleased to share the news that our
partnership with Ashton Gate is going from strength to strength, you’ll now find
our Multivitamin Kids range stocked at bars around the stadium – perfect to
keep the whole family hydrated.
The winter blues can be hard to shake off but if you’re ready to spring forward full of beans into a new season, we’ve put together our 5 top nutrition tips to help boost your energy.
Kick the habit – it’s tempting to reach for stimulants like caffeine and sugar for a quick fix when low energy strikes but unfortunately these will leave you flagging. Although they provide an instant boost, this is often followed by a crash which leaves you feeling worse. This is due to the disruptive effect on blood glucose levels and stress hormones. Stay balanced by choosing slow energy releasing foods like wholegrains and fibre-rich fresh fruit and vegetables, and combine with a source of protein - meat, fish, eggs, or a simple handful of nuts and seeds can help to keep energy levels steady.
Soothe your stresses – stress is demanding on our bodies by using up important nutrients such as B vitamins, vitamin C and magnesium. Many of us are exposed to long-term chronic stress, which over time can deplete our stores and take its toll on energy levels. It’s important to recognise that stress is not always emotional or mental, but other factors such as a diet high in processed foods or even a lack of sleep can be stressful for the body. Exercise is a great tool to combat stress but don’t overdo it and deplete yourself further, try yoga or get outdoors and boost your immune system by being in nature.
Magnesium – is one of the most important minerals in our body, not only is it essential for energy production, it is actually a component of every single cell and involved in over 600 chemical reactions - so it’s understandable how feelings of low energy may indicate that you’re not getting enough. As well as this magnesium, is also known as ‘nature’s relaxant’ and can help to ease feelings of stress and anxiety.
Load up on dark leafy greens like spinach and kale, avocados, beans, lentils, nuts and seeds and wholegrains and treat yourself to some dark chocolate! It’s packed with magnesium (and a host of other minerals and antioxidants), even better enjoy a few squares in the bath - bathing in magnesium salts is one of the best ways to absorb this vital mineral.
Switch on your energy ‘powerhouse’ – mitochondria are tiny structures found inside every single one of our cells and are known as our very own energy production factories. When we eat, food is broken down into its constituent parts, and through a process called the ‘Krebs Cycle’ provides us with ‘ATP’ - our energy currency. There are many different nutrient co-factors required at each step, including B vitamins (animal products and wholegrains), co-enzyme Q 10 (primarily meat and fish), l-carnitine (meat), malic acid (fruit), lipoic acid (spinach, broccoli, meat), magnesium (green leafy veg) and taurine (animal products), you might also like to top up with some Get More Vits goodness.
Up your antioxidants – to function as best they can your mitochondria need protecting! Churning out energy for us every day results in potentially damaging by-products, so make sure your diet contains lots of brightly coloured fruit and vegetables which are naturally packed with antioxidants – the more richly pigmented the better, eat a rainbow!
We are super excited to reveal our new look Kids range and it's even better than before!
Our vitamin infused drinks are ideal for busy parents with kids on the go, they’re sugar free, packed full of flavour using natural fruit extract and enriched with nutritious goodness to meet the needs of active, growing children.
Get More Vits for Kids is perfect for 3 to 10 years olds and includes three fresh new flavours including Raspberry & Blueberry, Orange & Mango and Apple & Blackcurrant.
Each little
bottle of goodness contains a multivitamin blend of all-important vitamin D and
calcium, along with a B vitamin complex which helps to encourage the release of
energy from food. Not only can our kids range help to support children’s
overall health, but they can also help them keep up with all the after-school
activities!
We’re pleased and excited to be supporting Bristol Sport’s Community Trust Football Camp at Fives Soccer Centre at South Bristol Sports Centre next week. Half term is due to be action packed for the six-to-12 year olds, and we’ll be on hand to help them refuel with plenty of Get More Vits for kids.
This is a fantastic opportunity for young football fans, giving children the chance to learn from the experts and brush up on their skills with FA-qualified coaches, and even meet the pros!
Community Trust’s Chief Executive Officer Dan White said: “The quality of coaching available to the youngsters makes it excellent value and it is clear to see the enjoyment being had. The emphasis is firmly on participation and the social factors incorporated, thus making our camps suitable for all abilities.”
The camp runs every day, 18th-22nd February between 10am and 2pm.
Struggling to shake off the lurgy? Unfortunately, by the end of January and into February, our summer stores of vitamin D have dwindled to a year-round low, negatively impacting our in-built immune defences and leaving us more prone to picking up bugs. With over 200 varieties of the common cold virus it is hardly surprising that the average adult typically suffers an average of 2-4 colds a year, and for children this can be as many as 12.
However, there are some tasty ways to protect yourself, here’s our Top 10 Immune Boosting Foods:
Mushrooms - shiitake in particular contain sugars called ‘polysaccharides’, which along with zinc can increase the production of white blood cells and help to prevent infection. Mushrooms are also a source of vitamin D, leave them outside or on a sunny windowsill for 30 mins to increase their natural vitamin D content. Sautee with garlic and parsley as a tasty side dish. Alternatively, top up levels on the go with our delicious Vitamin D Mango & Passionfruit.
Garlic is a well-known anti-viral, as we breathe the essential oils move through our respiratory tract helping to combat lurking bugs or viruses, if you can face it, raw is best!
Yoghurt – a healthy gut means a healthy immune system, choose probiotic live yoghurt containing strains of lactobacillus to support beneficial bacteria and promote antibody production.
Cruciferous veg like cauliflower, broccoli and Brussels sprouts are packed with nutrients and contain ‘choline’ which strengthens cells in our gut wall, helping to keep bugs out! Whip up a garlic yoghurt dip to have with cauliflower or broccoli crudités
Sweet potatoes, carrots, butternut squash and dark leafy greens contain beta-carotene which is converted into vitamin A and helps to protect the respiratory and intestinal tracts, you may also like our Vitamin A Blackcurrant & Blueberry.
Eggs are rich in protein and provide key fat-soluble vitamins: A, D, E and K for immune function. They also contain B vitamins for energy production, plus minerals zinc and selenium. If you’re feeling run down, enjoy a boost of energy with our Apple & Raspberry blend of B Vits.
Greens, like kale and spinach have high levels of vitamin C our number 1 healing nutrient, try to include at every meal by adding a handful to smoothies, soups and salads. As vitamin C is water soluble you need to keep levels topped up, our Vitamin C Sparkling Orange is a tasty solution.
Cinnamon has antiviral, antifungal, and antibacterial properties as well as helping to support the metabolism. Combine with oats at breakfast, dust on fresh fruit or add a sprinkle to coffee or hot chocolate.
Ginger - when a cold sets in, an inflamed respiratory tract causes congestion. Ginger contains powerful anti-inflammatory compounds, try it fresh and steeped in hot water with lemon as a soothing drink or grate into curries and stir-fries for a fiery kick.
Tomatoes - lycopene gives their flesh it’s red colour and offers an array of health-building benefits, including reducing respiratory inflammation.
At Get More Vits, we want to wish you a warm and Merry Christmas and of course a Happy New Year... What better way to kick off 2019 than by WINNING a luxury spa break worth £250! We've teamed up with Spa Seekers to gift one lucky winner a relaxing New Year Getaway. So treat yourself or a loved one with a relaxing and rejuvenating break on us!
Head over to the competition page to enter, the closing date is the 31st December. Good luck!
If you’re already planning your New Year health kick then we have just what you need! Our new Recovery range made with spring water and delicious natural flavours is a hydrating mix of electrolytes and vitamins to help replenish your body post-exercise. We’ve blended sodium, potassium and magnesium - key minerals in regulating fluid balance in the body along with a boost of added B vitamins to help produce energy. The Recovery range is available in Orange, Citrus and Cranberry and all come with a handy sports cap for hydration on the go.
If your new year goals include dropping a few pounds then our new Watermelon flavoured L-Carnitine & Chromium can help to support a healthy metabolism and maintain normal blood glucose levels – key for weight management.
And just like the rest of our Get More Vitamins range, they remain low in calories and sugar free. Now available in Tesco and Amazon.
With party season officially upon us, if there’s ever a time you need to Get More Vitamins it’s now! Obviously we would always encourage sensible drinking, and you if can manage it, try to alternate each alcoholic beverage with water to help keep you hydrated throughout the night, but realistically we know that even with the best intentions you can’t always avoid a hangover. So with that in mind here are our top tips to help you combat the morning after.
Eat eggs - Steer clear of a greasy fry up as tempting as it may be, fatty foods can be tricky for the body to digest while it’s dealing with all the alcohol and will probably leave you feeling worse. Instead try poached or scrambled eggs on wholegrain toast. Eggs are a source of choline which is a water-soluble vitamin and important for normal liver function. Eggs also contain the amino acid cysteine, which is a small protein that helps to support liver repair and encourage the production of an antioxidant called glutathione – crucial for helping your to break down acetaldehyde (a by-product of alcohol more toxic than alcohol itself). You can also find cysteine is in oats, dairy, garlic, onions and Brussels sprouts – hello Xmas leftovers.
Bitter greens – If you can face it, try adding bitter fibrous greens to your breakfast like kale or a handful of rocket which can help to stimulate bile flow from the liver and encourage detoxification, helping to your symptoms. Even better? Add artichoke, even if that means an extra topping on your pizza!
Magnesium – Many of us are low in this all essential mineral, involved in over 300 biochemical reactions in the body, it is quickly depleted by alcohol. Magnesium has anti-inflammatory powers and as ‘nature’s relaxant’ may help to soothe headaches and calm anxiety. It can be helpful to top up with magnesium both pre and post party to ease your suffering. Have a bath in magnesium salts or a few squares of dark chocolate to help melt your troubles away.
Vitamin C – is an important antioxidant that is also rapidly used up in protecting your liver from ‘oxidative stress’ caused by alcohol. During the winter months it’s also vital to keep topped up with vitamin C for a healthy immune response and protection against colds and flu. Load up on fruit and veg, or on the go our orange flavoured Get More Vitamin C.
Antioxidants – generally speaking, the more brightly coloured your fruit and veg the higher the concentration of natural antioxidants for combatting excess toxins like alcohol. Try sipping on a smoothie of mixed berries with spinach and add fresh ginger, for its anti-nausea effects.
B vitamins – are crucial for clearing alcohol from the body, yet again are swiftly used up by alcohol so make sure you’re getting enough B vits either from foods such as meat, fish and wholegrains or you might like to add extra B Vits with a supplement or try our apple and raspberry Get More B Vitamins. Vitamin B1 is thought to enhance the effects of cysteine assisting the body with the break down of alcohol and B6 may also help to reduce hangover symptoms.
Order a curry! That’s good news right? Packed with curcumin – the compound responsible for the bright yellow colour of turmeric is a well-known anti-inflammatory with antioxidant and anti-inflammatory properties.
And last but not least… just in time for Christmas and New Year… We’ve launched our brand new Get More Recovery Range. Powered with a blend of magnesium, and electrolytes sodium and potassium that are typically disrupted by alcohol (causing dehydration) and boosted with B vits. Originally formulated to replace fluids lost during exercise… they also come in handy after a few festive tipples – trust us we’ve tried it. Available in Orange, Citrus and Cranberry at Tesco and Amazon.
Alcohol awareness week this year is all about ‘change’, but whether you’re a regular drinker or only indulge on special occasions it can be tricky to beat the habit.
For many of us, alcohol tends to go hand in hand with a ‘good time’, this is due to the powerful effect of alcohol on certain neurotransmitters (brain chemicals). Dopamine, which is linked to reward and motivation is tripled by alcohol giving us a burst of pleasure, however the effects are short lived, and we quickly develop a tolerance, so need more to get the same ‘hit’. This can result in feelings of anxiety and even cravings. In addition, our ‘happy chemical’ serotonin is also increased short term, but over time too much alcohol can reduce levels and lead to feelings of depression.
Another reason we tend to reach for the vino is stress but drinking alcohol can encourage production of the stress hormone cortisol, which long term can negatively affect hormone balance, digestion, reproduction, bone formation and wound repair. Cortisol also has a disruptive effect on insulin and our ability to manage blood sugar, which in addition to the calories in alcohol may also contribute to weight gain.
So, while enjoying a few tipples with friends can be fun, it’s understandable why many of us want to change our relationship with alcohol. However, this is definitely easier said than done and can be a complex issue, taking into account emotional and behavioural factors. However, if you are trying to curb your drinking there are a few things you can do from a nutritional perspective.
Eat regularly - alcohol contains sugar and when consumed in excess can disrupt our ability to maintain balanced blood glucose by affecting our liver’s processing abilities. This often leads to ‘highs’ and ‘lows’ which not only promotes the production of cortisol but can encourage us to make poor food choices by feeling the need for a ‘quick fix’ of energy. Support your blood sugar by eating regular meals no more than 5 hours apart and when snacking, add protein to slow digestion, try carrots with houmous or oatcakes and nut butter.
Choose complex carbohydrates - high fibre, whole grain carbohydrates release energy slowly, choose pulses, root vegetables and whole fruit (rather than juice) and opt for whole grain rice, bread and pasta. Steer clear of food made with refined white flour or containing added sugars which is quickly broken down, disrupting blood glucose balance.
Eat protein at each meal - there’s no need to go overboard with protein - too much can actually put a strain on the liver and kidneys, and when processing alcohol it’s important they’re given as little work to do as possible! Aim for around 15-20g protein per meal e.g. half a tin of tuna, 1 chicken breast, half a can of kidney beans to help sustain appetite and balance hormones.
Increase fruit and vegetables - aim to fill half of your plate with veggies at every meal and snack on fruit but balance the natural sugars with a source of protein and healthy fats, e.g. an apple and a handful of nuts.
Eat your greens - cruciferous vegetables such as broccoli, cauliflower and kale help the liver to detoxify excess toxins, stress hormones and sex hormones like oestrogen.
Find an alcohol-free drink you enjoy - reducing alcohol is hard when options are limited, thankfully pubs and restaurants are realising the need to offer alternatives, many now stock alcohol-free beer and even gin(!) At home, stock up on healthy alternatives you actually enjoy so you don’t feel that you’re missing out, Get More Vitamins are available in multipacks or in larger 1 litre bottles and of course you’re getting extra benefits with all the vitamin goodness.
Keep an eye on caffeine - reaching for coffee to cope with a hangover may feel necessary but stick to no more than 3-4 cups per day as caffeine promotes the release of stress hormones and can disrupt blood sugar management. Try herbal or fruit tea or choose green tea, which is lower in caffeine, packed with antioxidants and after a meal has been found to help maintain blood glucose.
Feed your gut - alcohol can play havoc with digestive health, and it’s not just tummy trouble like constipation and diarrhoea. Approximately 90% of our serotonin is produced in the gut so a compromised digestive system can have a knock-on effect on your mood. Keep things ticking along with prebiotic foods such as leeks, garlic and onions and probiotics including live yogurt, kefir, or fermented vegetables like sauerkraut.
The clocks going back might have brought us an extra hour in bed and a little more light in the mornings, but some research suggests that this twice-yearly event may have a damaging effect on our sleep in the long term.
One of the key ingredients for healthy sleep is the hormone melatonin which helps to regulate our sleep and wake cycles. Typically lowest during the day, melatonin rises at night to promote tiredness and the natural onset and maintenance of sleep. For a peaceful night’s rest it’s important not to disrupt the body’s production of this sleep hormone.
If you struggle to drop off or often wake during the night, now is a good time to review your sleeping habits:
Top 10 tips for better sleep
Natural light: try to get outdoors during the day – not only does this help to support a healthy circadian rhythm, it can improve energy levels and the quality and duration of your sleep. If you struggle to find time or work irregular hours, you might like to think about light therapy, there are various alarm clocks that replicate sunrise, waking you gradually rather than the sudden jolt experienced with traditional alarm clocks or your phone.
Avoid artificial light: blue light from laptops and phones have been proven to reduce melatonin production in the brain. Try to limit access to digital screens for at least an hour before bed, and if you have ‘night mode’ which dims blue light and changes it to a more amber glow, use it.
Exercise: is scientifically proven to improve the quality and length of sleep, so aim to factor in a workout at least 3 times per week. However, avoid high energy routines too close to bedtime or you might feel too wired to wind down in time for sleep, opt for swimming or yoga in the evenings instead.
Caffeine: the rate at which we process caffeine can be influenced by genetics however the average effect of caffeine lasts for approximately 4-6 hours. Drinking tea or coffee late in the day can stimulate the nervous system and prevent sleep, so switch for caffeine free herbal or fruit teas and before bed try calming camomile or valerian. If you’re particularly sensitive be mindful that green tea, chocolate and energy drinks contain caffeine as well as medications such as cold and flu remedies.
Alcohol: you might be tempted to have a ‘nightcap’, and while alcohol is a sedative which initially makes you feel drowsy the effects are short-lived. After a few hours the alcohol begins to wear off and we experience a ‘rebound’ effect causing lighter, less restful sleep and often waking earlier than usual. Alcohol also suppresses melatonin production and can block REM sleep (the most restorative form), so even if we sleep for the same length of time, the quality is affected making us feel tired and groggy. If you’re going to drink in the evening, the optimal window is between 5-7pm (happy hour!) allowing time to process the alcohol and limit the impact on sleep.
Dinner: avoid eating large meals too close to bed time. Feeling full can not only be uncomfortable but breaking down food can also drive up body temperature at a time when it should naturally drop to encourage sleep, the same goes for overly spicy food which can also cause sleep disrupting heartburn.
Instead, eat a small snack before bed: a balanced protein-rich snack helps to balance blood sugar. Sudden drops in blood sugar during the night can cause your adrenal glands to kick in and produce the stress hormone cortisol, stimulating us out of sleep. Try oatcakes with nut butter and banana which contain ‘tryptophan’ an amino acid (protein) which encourages the production of melatonin.
Relaxation: a warm bath an hour before bed slightly raises body temperature, which when it subsequently drops helps to send you to the land of slumber. Gentle yoga, meditation or breathing exercises are also helpful.
If you can’t sleep get up and try again: after 20 minutes tossing and turning, try getting out of bed and find a quiet spot to read a book or try a breathing exercise, but whatever you do – avoid bright lights.
Don’t clock watch! It will only stress you out and reinforce negative thoughts about not being able to sleep, it’s a vicious circle. Resist the urge to check your phone or even better invest in a regular alarm clock - just be sure to turn it away from you before getting your head down.
Every single cell in our body has receptors for vitamin D making it arguably the most important vitamin for overall health, and with shorter days as the nights draw in it's worth knowing how to keep levels topped up through winter.
Vitamin D is actually a hormone that is produced in our skin in response to sunlight and has a wide ranging effect on the body. Vitamin D helps to maintain bone density by encouraging the absorption of calcium, it supports the immune system and can have a powerful anti-inflammatory effect in autoimmune conditions like psoriasis and rheumatoid arthritis, it helps to protect nerve cells and support brain health, balance our sex hormones and plays a role in healthy digestion. However unlike most vitamins it is impossible to get enough through diet alone, here's some nutritionist know how to help maintain your levels.
Top 10 tips to get more vitamin D
Spend as much time as possible outdoors - not only is sunshine essential for vitamin D production but it helps to regulate our circadian rhythm and encourage healthy sleep. While it’s still light, walk the dog or go for a jog before breakfast, roll up your sleeves and eat lunch outside or enjoy an evening stroll before dinner.
Make a habit of including a food source at every meal - try eggs for breakfast, tuna for lunch and salmon for dinner.
Wild salmon - one fillet can contain up to 1000 IU (more than double our daily dose), although farmed salmon contains around half that.
Dairy – cow’s milk is often fortified with vitamin D, it’s also found in butter, yoghurt and cheese, especially ricotta. Some alternative milks such as soya and nut milks are now also fortified.
Eggs – you would need to eat around 20 per day(!) to achieve required levels but they also contain a wide range of other nutrients such as choline for a healthy brain and as a complete source of protein make a good addition to any diet.
Tuna – 1 tin contains around half your daily vitamin D requirement, tinned sardines, mackerel and herring are also good sources.
Meat – pork, lamb and offal contain the highest levels.
Mushrooms – are the only plant source of vitamin D, they absorb sunlight much as we do. Choose wild or those grown outdoors and leave on your windowsill or anywhere in direct sunlight to increase vitamin D content.
Fortified cereals – many cereals are fortified with vitamin D particularly those for children, but it’s important to be mindful of added sugars.
Supplement with vitamin D3 from October to March or try fortified drinks such as Get More Vitamin D which provides your recommended daily allowance of 400 IU.
Our bottles have had a makeover!
Over here at Get More HQ we thought it was time to give our drinks a beautiful and bright packaging makeover, and you may have noticed our bold new designs bursting off the shelves.
Dialling up our delicious flavours, our new packaging is popping with personality and still tells our consumers exactly what they are getting when they pick up one of drinks, with clear and concise information.
Have you spotted any of the new bottles?
Head on over to our instagram and let us know if so !
The heat is on and if you’re firing up the BBQ for a party this summer, why not try making your tipple a little healthier than usual.
Here are our 5 signature cocktails to Get More Vitamins into your drinks.
Lemon & Lime Cooler
Looking for a low alcohol tipple you can keep on drinking (within reason!)? We’ve used our Multivitamin Lemon & Lime to make this simple, refreshing cooler. This works just as well without the vodka so for non-drinkers, make it a mocktail.
Ingredients – makes 2 drinks
500ml Get More Vits Lemon & Lime
50ml Vodka
2 Limes
2 Large handfuls fresh mint
Method
Use a tall glass and add a handful of fresh mint leaves plus the juice of 1 whole lime to each glass.
Use a muddler (if you’re a cocktail pro) or the end of a rolling pin to crush the mint and lime together.
Add a generous helping of ice.
Pour in 25 ml vodka for each drink and top with Get More Vits Lemon & Lime, stir and enjoy!
Blueberry & Blackberry Bramble
Vitamin A is vital for healthy skin and vision, although let’s be honest it won’t stop youseeing double after one too many, so stick to your limits! We’ve added loads of fresh berries to this for even more skin loving goodness – ‘anthocyanins’ gives berries their purple colour and help to protect against skin damage.
Ingredients – makes 2 drinks
Crush the ice by wrapping a few handfuls in a clean tea towel – then give them a good bash with a rolling pin.
Add to large gin glasses and pour in 25 ml gin per person.
Use a blender to combine fresh blueberries and blackberries and a splash of water into a smooth puree.
If you have a small strainer, use it to strain the puree into the gin glasses. If not, it’s equally as good without straining, as long as you don’t mind a few bits of berry!
Squeeze in the juice of half a fresh lemon and top with Get More Vits Blackcurrant & Blueberry.
Garnish with a sprinkle of blueberries or blackberries.
Mango & Passionfruit Mojito
This mojito is a thirst quenching take on a classic, and packed full of the sunshine, Vitamin D will quite literally bring the flavour of the Caribbean to your own back garden. We’ve added fresh mango for an extra boost of vitamin C and by blending the whole fruit you’re getting a little fibre for healthy digestion too!
Ingredients – makes 2 drinks
Crush ice by wrapping a few handfuls in a tea towel – then give them a good bash with a rolling pin.
Use tall glasses, adding a handful of chopped mint and the juice of a whole lime to each, then top with the crushed ice.
Peel and chop the mango then add to a blender with a little water and whizz up to form a puree.
Pour the puree over the ice along with 25 ml rum per person and top with Get More Vits Mango & Passionfruit.
Give the mix a good stir, then sit back and enjoy.
Apple & Raspberry Cosmo
If you’re in for a night of it start things off with our healthy take on the classic Cosmopolitan. It’s loaded with B vitamins that are quickly depleted when we drink alcohol, leaving you low in energy and even feeling down. So, sip happy with our Apple & Raspberry Cosmo, and throw in a handful of fresh raspberries for added antioxidant power. This is best made using a cocktail shaker but if you don’t have one, a large blender cup or a tall Tupperware with a lid will work too.
Add raspberries to a blender with half a bottle of Get More Vits Apple & Raspberry.
Use a cocktail shaker and combine the raspberry blend with Vodka and Cointreau.
Add a large handful of ice to the shaker then carefully tip one way and the other to cool the mixture – no need for a vigorous shake!
Strain the mix into martini glasses.
If you’re feeling fancy, use a peeler or small knife to garnish with a twist of orange peel or skewer a few raspberries on to a cocktail stick for extra berry goodness.
A Twist on a Spritz!
Everyone loves an Aperol spritz these days, so why not make yours a nutritious version? More nutrients = less guilt. Get More Vits Orange contains 200% of our recommended daily dose of vitamin C which, like the B vits is quickly used up by our body to detoxify alcohol and is a key player for the immune system.
Ingredients – makes 2 drinks.
500ml Get More Vits Orange
100ml Aperol
150ml Prosecco
Fresh orange slices to garnish
Method
Add a large handful ice to gin glasses then pour in 50 ml Aperol per person.
Pop open a bottle of prosecco and add 75 ml of fizz to each glass.
Top with Get More Vits Orange and add a fresh slice of orange to garnish.
Get your summer glow on!
Warmer weather means time for the big reveal, but if you suffer with skin issues like acne, eczema, psoriasis or are worried about the sun’s aging effects, read on for some simple tips to help protect your skin from the inside out.
One of the main drivers for skin flare ups and skin aging is inflammation. This may sound abstract but in actual fact and regardless of skin health, if you experience allergies, aches and pains, digestive discomfort, difficulty losing weight or struggle with low mood, it’s highlylikely that inflammation is playing a role.
What is inflammation and how can food help?
Think of when you fall over and cut your knee, as immune system messengers flood to the site of injury you experience pain, swelling and redness – this is inflammation, and a completely normal reaction. This essential acute response helps us heal from injury and protect against infection. The problem is when inflammation becomes chronic, driven by a poor diet, stress, a lack of exercise, excess weight, smoking, alcohol and our environment.
An ‘anti-inflammatory’ style diet can help to keep inflammation in check. This way of eating is a key ingredient in my skin health toolkit and one with which I have seen great results.
Nourish skin from within in 5 easy steps:
Load up with healthy fats
Number 1 are omega 3 rich foods which have been shown to reduce inflammatory hormones in a similar way to anti-inflammatory drugs. Monounsaturated fats like olive oil, nuts, seeds, avocado also provide skin soothing benefits
Eat 2-4 portions of oily fish per week -salmon, sardines, mackerel.
Drizzle salads with extra virgin olive oil or omega 3 rich flax or walnut oil.
Snack on nuts and seeds - walnuts, chia and flaxseed are particularly high inomega 3.
Steer clear of sunflower oil, peanut oil, margarines and processed spreads high inomega 6 and hydrogenated fats which can upset the delicate balance with anti- inflammatory hero omega 3 and make inflammation worse.
It’s all about the antioxidants
Antioxidants work at a cellular level, helping to neutralise ‘free radicals’ and preventthem causing damage - minimising inflammation. Vitamin C and E are particularly powerful for healthy skin.
Eat the rainbow – the more richly pigmented your fruit and veg the better. Add blueberries at breakfast, choose dark green leaves for salads and switch carbs like rice or pasta for cauliflower or broccoli rice, courgetti or squash noodles. These days you’ll find them ready prepped in most supermarkets.
Enjoy a cuppa – regular tea, green tea and coffee all provide protective polyphenols.
Treat yourself to a glass of red wine, dark chocolate or a spoonful of peanut butter - they’re rich in resveratrol, shown to be a powerful force against oxidative stress and help slow the aging process.
Dark chocolate is also rich in flavanols that may protect against sun damage, so tuck in before your holidays!
Spice up your life!
Herbs and spices can be as potent as anti-inflammatory drugs at combatting inflammation
Curcumin, the active compound in turmeric packs a powerful punch and can alsohelp manage blood glucose balance, crucial for weight loss. Add liberally tohomemade curries, or try turmeric tea.
Combine with black pepper which has it’s own effect anti-inflammatory effects andincreases the absorption of curcumin.
Compounds in ginger can block the release of pro-inflammatory hormones and isalso rich in antioxidants
Cinnamon helps to maintain blood sugar balance, important for weight management and keeping inflammation in check.
Pay attention to your digestion
Your digestive system is home to around 100 trillion bacteria, outnumbering human cells by around 10-1, so it’s important you keep these little guys happy and healthy. In addition, between 70% and 80% of the immune system is based in the gut so for keeping skin healthy and inflammation under control, your gut could hold the key.
Include a daily helping of:
Probiotics - live beneficial bacteria created during fermentation in yoghurt,sauerkraut, miso, kefir, kombucha
Prebiotic fibre - feeds healthy microbes, found in leeks, onions, garlic, oats, barley, green bananas, asparagus and chicory
Reduce
Common food sensitivities can often show up in the skin as your immune system respondsto ‘foreign’ proteins so try reducing or removing these foods and you may notice an improvement.
Dairy – also contains hormones that can encourage inflammation, people with acne and eczema usually see a dramatic difference by reducing dairy
Gluten – can cause digestive problems and impact skin health too
Sugar promotes the release of the hormone insulin, too much of which can lead toweight gain, but sugar can also bind to collagen causing skin to become rigid and prone to wrinkles.
Becky offers personal nutritional therapy consultations, online coaching, functional testing and health talks at www.healthyhedonist.co.uk
Or try her free 7 day clear skin plan delivered straight to your phone through Facebook Messenger.
Find out more at www.treatus.co
Fend off those spring sniffles' with some great advice from our resident nutritionist, The Healthy Hedonist, Becky Graham...
As winter turns into spring here in the UK, we can finally welcome lighter, longer days and warmer months. However, less welcome for many is the extra pollen in the air, so if you suffer with seasonal allergies it’s time to get ahead of the game and arm yourself against symptom flare ups with some nutritional know how.
Why do some of us suffer more than others?
Allergies occur for a variety of reasons, they can be inherited or linked to the way we were born, for example infants delivered by C-section are not exposed to the same antibodies from their mothers as those delivered naturally, and as a result the immune system can take longer to mature and defend itself appropriately.
We can also develop allergies in later life, this occurs when the immune system becomes hypersensitive to substances that are normally harmless like certain proteins in foods, pollen or dust mites. The onset of symptoms may be caused by compromised digestion, poor diet, climate or exposure to pollution. Unfortunately, if you are susceptible to one‘atopic’ condition like asthma, atopic dermatitis, allergic rhinitis, conjunctivitis or hay fever,you are often sensitive to others.
Hay fever is one of the most common allergies, the NHS estimates around 10 million sufferers in the UK, and that figure is on the up - within the next 20 years it’s expected torise to 30 million. Symptoms are generally brought on by inhaling pollen, which encourages the white blood cells of our immune system to respond by producing antibodies. This triggers the release of a hormone called histamine causing inflammation and manifesting in the classic runny nose, itchy watery eyes, and sneezing.
There are a few ways you can help to reduce the impact of annoying allergies. Follow these 10 practical tips and tricks to support your health during allergy season:
Keep your digestive system happy and healthy. 70-80% of the immune system is located in our gut, so feed friendly bacteria with pre and probiotic-rich foods like onions and garlic, leeks, artichoke, yoghurt, sauerkraut, kefir, miso and kombucha.
Eat foods high in quercetin. This antioxidant that has an anti-histamine effect. Apples, peppers, berries, cruciferous veg like broccoli and cabbage, leafy greens and lemons are all good sources.
Juice a pineapple. The tough core contains an enzyme called bromelain which can be effective for respiratory irritation and inflammation associated with allergies.
Limit foods that are high in histamine. Some foods are naturally high in histamine, so it may help to limit them to lower the load on your immune system. These include alcohol (particularly wine and beer), cured meats, vinegars, aged cheese and smoked fish.
Increase vitamin C fruit and vegetables. Pack your plate with an abundance of brightly coloured foods like spinach, kale, broccoli and red peppers, as well as citrus fruits and kiwi. If you struggle to get your 5 (or 10!) per day you may like to consider supplementing or stock up on GetMore Vitamin C for an extra boost.
Eat a rainbow to help manage flare ups, colourful foods contain protective antioxidants. The compound anthocyanin found in berries can help to manage inflammation in the skin and support natural defences. Beta-carotene, the orange pigment in carrots, squash and sweet potato is converted into Vitamin A, another essential skin nutrient.
Up your omega 3 for it’s natural anti-inflammatory properties. Include oily fish like mackerel or salmon, walnuts, flaxseeds and chia seeds several times a week.
Spend less time in damp environments. If you generally feel better in hotter, dryer climates, damp may be the problem. Check your home doesn’t have any mouldissues - it has been linked to the worsening of respiratory conditions like asthma.
Limit exposure to pollen. Simple tips like staying inside on windy days, keeping windows closed, taking a shower after being outside and removing shoes when you enter the house can be helpful at reducing contact with these problematic pollens
Top up with immune essential Vitamin D. Low levels are linked to the onset of allergies, and by February we are very much depleted in the UK. However, if spending time outdoors worsens your symptoms, you may want to think about adding a supplement, or get sipping our refreshing mango and passionfruit.
Finally, if you’re still struggling allergy testing can be helpful to determine foods or environmental allergens that may be causing an immune reaction, making your symptoms worse. Speak to your GP or a Nutritionist about blood tests that can measure IgE allergic reactions, which once identified and removed can reduce the burden on your immune system both during allergy season and beyond.
Beat the Easter bunny at his own game with these simple homemade chocolates from Becky Graham, The Healthy Hedonist.
You can make this recipe using coconut oil rather than cacao butter, simply switch and then double up on cocoa powder. However, for best results, look out get your hands on these specialty ingredients and get prepare to get experimental – I promise it’s easier than you think.
Our number 1 chocolate mineral magnesium can help our bodies make the most of certain vitamins, so to maximise those benefits sip on a bottle of Get More Multivitamins for a whole spectrum of health loving goodness.
Ingredients
Equipment
Weighing scales! Medium Tupperware container – this makes a large bar to be broken into shards. Or choose chocolate moulds for a pro finish
Method
Boil the kettle then add the boiling water to a large saucepan and simmer.
Finely chop the cacao butter.
Use a glass bowl and place above the water to create a bain marie.
Add cacao butter and warm through until melted.
Add maple syrup and heat for a couple more minutes.
Remove from heat and add cacao powder and mix well.
Sprinkle toppings into Tupperware (or chocolate moulds).
Carefully pour or spoon in chocolate to cover additional ingredients, then freeze for 1 hour.
Enjoy straight from the freezer or keep in the fridge for later!
Easter is almost here which means the perfect excuse to enjoy serious amounts of chocolate. But before you eat your body weight in mini eggs, let’s get clear on the health benefits so you can tuck in totally guilt free!
Here are my Top 10 reasons to indulge this Easter
Dark chocolate, especially over 70% can have enough antioxidant power to rival berries! Antioxidants are crucial for protecting our cells against oxidative stress caused by everyday bodily processes and external sources like environmental pollution and toxins. ‘Phytochemicals’ (healthy compounds found in plants) such as polyphenols, flavanols and catechins help to mop up free radical damage.
Flavanoids have been shown to be protective against heart disease by helping to lower blood pressure and encourage blood flow.
Cocoa has been shown to improve cholesterol levels by reducing unhealthy LDL and increasing healthy HDL.
Chocolate is made from cacao beans which are an amazing source of magnesium. In a regular large bar of chocolate (100g), there’s approximately 170 mg of magnesium - around half your daily requirement. This multitasking mineral is involved in over 300 chemical reactions in the body and is most well known as ‘nature’s relaxant’. There’s an excuse to reach for the choccie when feeling stressed out, our body is simply telling us we need more! In addition, magnesium is essential for muscle function and why bathing in Epsom salts can ease tight, sore muscles.
Chocolate also contains other essential minerals, including iron for red blood cells and the metabolism, zinc for skin, hair, nails and the immune system, as well as manganese and copper.
It’s not only when we’re stressed that chocolate can be helpful, if you’re feeling low, snacking on a square or two may give you a lift by providing small amounts of a natural chemical normally produced by our brain called anandamide, claimed to have similar euphoric effects to cannabis! The jury is still out as to the effect on humans, but eating chocolate does encourage the production of other natural feel- good chemicals such as serotonin, so there’s no harm in experimenting with this legal high.
If you’re still suffering with a lingering winter cough, chocolate can help to calm nerve endings in your throat and contains a compound called theobromine, which together help to suppress the urge to cough and has been found to be more potent than some codeine containing cough medicines.
As long as it’s consumed in moderation, dark chocolate may be helpful for weight- loss. As a source of slowly digested healthy fats, including oleic acid (the same as olive oil) chocolate can help to keep you feeling fuller for longer.
The dark stuff is naturally low in sugar or even sugar free! We all know too much isn’t healthy, but it’s not just the impact on your waistline to be aware of. Eating sugar in excess or too frequently can disrupt blood glucose levels and lead to low energy and poor concentration. It can also negatively impact our gut - in turn affecting other areas of health such as the immune system and skin. Reduce or avoid milk and white chocolate which tend to be highly processed with lots of added sugar.
Make sure you’re getting the most from your chocolate habit by opting for organic. This avoids chemicals used in processing that can be stressful for the liver to detoxify. Remember always focus on quality over quantity – this ensures you get the most nutritional bang for your buck.
Becky Graham - The Healthy Hedonist - Delivers some great learnings around the importance of B Vitamins
The mornings and evenings are getting lighter, which for most of us helps to put a spring in our step, but if you’re struggling to get going or suffering with a dose of the winter blues you might want to consider your intake of B vitamins.
B vitamins are key energy nutrients, essential for converting the food we eat into fuel. They also work closely with our brain chemistry, helping to support the nervous system, balance neurotransmitters and build resilience against stress. So it makes sense that symptoms like low energy or mood, insomnia and a sluggish metabolism may be linked to insufficient supplies.
So how do you know if you’re getting enough? Well low levels are more common than you might think. B vitamins are easily used up under stress, by drinking alcohol or caffeine and through taking medications like antibiotics or birth control pills.
There are a whole host of B vitamins and you’ve probably heard the term ‘B Complex’. This is because the B vitamin family work in tandem and is typically comprised of B1, B2, B3, B5, B6, B7, B9 and B12, with very few foods that contain them all.
B1 (Thiamine) helps the body make new cells, it works to break down carbohydrates, defend our immune system and protect against stress. It’s found in whole grains, peanuts, beans, spinach, kale, and wheat germ.
B2 (Riboflavin) is an antioxidant that helps to protect our cells from free radicals. It is important for red blood cell production and transporting oxygen around the body. Food sources include almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach and soybeans.
B3 (Niacin/Nicotinamide) is important for cardiovascular health, maintaining cholesterol levels, brain function and for healthy skin. You’ll find B3 in meat, fish and dairy as well as wheat, sunflower seeds and peas.
B5 (Pantothenic Acid) is integral for breaking down fats and carbohydrates for energy. It is also involved in the production of sex and stress hormones and helping to reduce the signs of skin aging. It’s found in almost every food group, healthy sources include avocados, yogurt, eggs, meat and legumes.
B6 (Pyridoxine) is involved in over 100 processes in the body including the manufacture of neurotransmitters, such as our ‘feel good’ hormone - serotonin. It also plays a role in the function of T and B cells of the immune system and can help to keep inflammation in check.
Low levels are linked to fatigue, depression, stress and anxiety. Try increasing lean meats and fish, lentils, sunflower seeds, whole grains and root veg.
B7 (Biotin) is also called the ‘beauty vitamin’ due to it’s role in healthy hair, skin and nails. It is implicated in blood glucose control for people with diabetes and in pregnancy encourages normal growth of the baby. Get it from: barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts.
B12 (Cobalamin) is the largest, most complex and potentially most important member of the vitamin B team. It is crucial for a healthy nervous system, with deficiencies linked to poor memory, concentration, confusion and difficulty coping with stress. It’s also involved in the production of our sleep and mood hormones melatonin and serotonin. Other key roles include dental and digestive health, low levels are linked to bleeding gums, nausea, diarrhea and cramping.
If you’re vegetarian or vegan this is one you need to be aware of as it is mostly found animal products. Low levels can be linked to anaemia as it works closely with B9 to produce red blood cells and utilise iron. Liver is your no.1 food source but is not for everyone! It is also found in beef, pork, fish, shellfish, dairy and eggs and to a lesser extent in nutritional yeast, some whole grains and sea vegetables.
B9 is another member of the family worth note, it is also known as folate (or folic acid) and crucial during pregnancy. Women are usually encouraged to supplement due it’s role in helping to protect against neurological birth defects. If you’re not pregnant, eating plenty of leafy greens should keep levels topped up, along with cruciferous veg like broccoli, beans and pulses.
Because B vitamins are water soluble they are easily excreted from the body, so we need to keep ourselves topped up daily. It’s fairly easy to create a meal that’s balanced in Bs, try a salad using baby spinach as a base, combined with salmon or tuna, a boiled egg, a handful of beans and a sprinkle of sunflower seeds. Or if you’re on the go you can get your B vits in a bottle.
You can now get your daily dose of vitamins delivered straight to your door via Amazon!
Our drinks and gum can now be found online at Amazon, as well as Tesco, Sainsbury's, Ocado and all of our other dedicated big retailers.
With convenient one click you can easily order your Get More Vit' hit right here.
How much is enough?
There are no two ways about it, government advice to make sure we’re getting our ‘Recommended Daily Allowance’ (RDA) of certain nutrients is confusing. For a start, a few years ago RDA was actually renamed NRV (Nutrient Reference Value), but these terms remain interchangeable.
RDA refers to the base level of vitamins and minerals that we should consume on a daily basis. However, these figures are averages established for the general, healthy, population and are better viewed as a guide to protect against disease rather than promote optimum health and vitality. Every person is different and nutrients required can vary dramatically depending on age, size, state of health and environment for example. With this in mind, you would be forgiven for being confused about what it all means in terms of the food you should put on your plate!
So if your focus for 2018 is improving your health – where do you start?
Firstly, aim for a varied diet rich in colourful fruit and veg to provide you with a wide range of vitamins and minerals. Vitamin C is one of our immune systems best defences, and in the winter with the inevitable coughs and colds doing the rounds, there’s even more reason to make sure you’re getting enough. Our immune cells have built in transportation devices to carry vitamin C around the whole body, making it vital to protect against infection. In the UK, the official RDA for adults is 40mg per day, but this varies widely depending on where you look and in the US the figure is approximately double that. Some research even suggests that 3000mg per day (in small supplemental doses) can be protective.
Vitamin C is water soluble and quickly excreted so you need it in your diet every day. You should be able to get enough from whole foods like red peppers, broccoli, kale, kiwi, strawberries and oranges - the general rule of thumb is the more richly pigmented, the higher levels of vitamin C. But life is busy and it’s not always achievable so grabbing a quick drink can help keep you topped up. A bottle of Get More Vitamin C has 200% of your RDA, so makes a great option to go.
Vitamin D is another vital nutrient at this time of year, but unlike Vitamin C which you must consume in your diet, it is actually a hormone produced by our bodies in response to sunlight on our skin. However, in the UK by February, unless you’ve had some cheeky winter sun - stores from the summer months have usually run out.
Providing you get enough exposure, the human body can make between 10,000 and 25,000 IUs of vitamin D per day in the summer, but with levels depleted during winter, official recommendations for supplementation are around 10µg (or 400 IU per day). Some foods like eggs, oily fish, red meat and mushrooms contain low levels of vitamin D, but certainly not enough to reach the optimum. You would need to eat around 23 eggs every day(!) or a whole mackerel to meet the required levels - not everyone’s kettle of fish, whereas one bottle of Get More ticks this box easily.
*References available on request*
Wishing all of our Get More family a very happy and healthy New Year! After the over indulgence of Christmas, surrounded by temptation and tasty treats it's natural to feel a bit sluggish and run down going into January.
Kickstarting our body clocks into going back to work this week has been tough, and we are making sure we are beating the aftermath of the Christmas colds' with plenty of our delicious Vitamin C infused sparkling orange flavour drink.
Packed with essential vitamins to help us maintain a healthy immune system, and to help us battle the January blues!
Across the year we have been working with an array of brilliant male and female beauty, lifestyle, fitness, style influencers and mummy bloggers to help promote the brand and to delve into new audiences.
The result of this has seen some stunning images and content filter through of how each influencer introduces the Get More brand into their daily routine, and we have cherry picked a selection of some of our favourite to show you all.
Our social feeds are bursting with beautiful shots of the Get More Vitamins family and currently we are loving this shot from ItsLaurenVictoria showing how Get More help her to kickstart her day!
The Get More family enjoyed a night away at the luxurious Soho Farmhouse recently, and invited some of our favourite bloggers to join us for a day of workshops, talks and activities on how best to stay healthy during these colder months.
Joining us on the trip were Charlie Irons (Man About Town), Josie London, Blaise Dyer, Ben Heath (21st Century Gent), Katie Heath, EmaSphere, Style Petal who enjoyed an introduction to the Get More brand from our founders, pumpkin making, a cocktail or two from our own cocktail van, a private yoga class and a nutrition talk from The Healthy Hedonist full of tips on how to keep your vitamins topped up.
Each blogger received a bespoke 'care kit' from the Get More team, full of treats to use during their stay and to enjoy after, and went home fully equipped to fight the winter elements with lots of Get More drinks and gum!
Watch Blaise Dyer's vlog on her stay here and see what Charlie Iron's said about our Vitamin C drink in his 'ways to beat the man flu' blog post here.
Thanks to the team at Soho Farmhouse for looking after us so well during our stay, we will be back very soon to enjoy the open fires and hot chocolate!
Introducing our new super-sized 1 Litre bottle! Enough for all the family to enjoy, our new big brother means you never need go thirsty again.
Available now in selected Sainsbury's stores nationwide, give our new 1L Vitamin D bottle a go at mealtimes, days out, picnics or just keep in the fridge to keep you topped up on all your essential daily vitamins!
In the Spring of this year we worked with one of our favourite activewear and wellness partners Hip and Healthy in a bid to try and encourage people to drink more water, with a week long takeover on their website.
Our Drink More Water challenge was a mission to inspire people to be the best versions of themselves by equipping them with inspiring content that will help them to make healthier choices. The overall theme was based around Hydration, and the aim was to do pretty much as the name suggests....to simply get people to drink more water!
A weeks worth of hints, tricks and tips to help you up your water intake included editorial pieces such as the benefits of vitamin water, the latest water trends ranging from charcoal water to rose water and the importance of stayed hydrated for both the mind and body.
The Get More family had a great time attending and exhibiting at the recent Countryfile Live 2017 event in early August, held in the stunning grounds of Blenheim Palace in Oxfordshire.
One of our many events across the summer for the team, Countryfile Live was a brilliant day where we got to meet many new potential customers and where we were able to chat about our new Multi-Vitamin gum - and all of its benefits!
We have a whole team who are dedicated to attending outdoor events and festivals, and who rely on chatting to our customers (both current and potential new ones!) to understand and appreciate what you think about our brand.
If you see us at an event near you please do come over and say hello to the Get More family, we love to hear all your thoughts and feedback, especially which are your favourite flavours!
We have been working with some brilliant influencers from across the worlds of fashion, music and lifestyle as part of our activity introducing our new Get More Mutlivitamin Gum. One of our favourite images so far is this one from Made in Chelsea’s Rosie Fortescue, showing how she incorporates our new gum into her morning routine.
Registered nutritionist and co-author of the Detox Kitchen Bible Rob Hobson talks through his top tips for keeping kids happy during the summer holidays:a
Mealtimes can be a power game between parents and children, especially younger fussy eaters. Many parents are left cooking multiple meals when it’s time to eat and then have to start over again to feed themselves. Try and get cooking with children over the summer holidays to help them to understand the importance of good nutrition and teach them some basics skills in the kitchen. Try dishes such as tacos, bolognese sauce, stir-frys or have fun spiralizing veggies or creating fresh juice and smoothie combinations.
Top food tips to encourage healthy eating this half term
Food that are fun to put together at the dinner table often work well such as tacos and tortillas.
Sweet-fruit based salsas and sauces can help make some food more palatable.
Younger children sometimes enjoy a selection of foods such as fruits, dips and cold meats as a lunch option to explore and pick at.
One of this year’s hottest food trends was spiralized vegetables and cauliflower couscous, which are fun ways to introduce more vegetables into your children’s diet. These are low in calories so you may need to drizzle with oil or serve with a richer sauce.
Look to the high street for interesting ideas that can be recreated at home for hungry teens.
Try this delicious breakfast recipe to add a spring in your step this summer.
Bircher muesli with blueberries and limeServes 2-3Bircher is a good refreshing alternative to hot porridge and has a lovely sweet fruit flavour that can work well with kids. Add any fruit or nut topping you like or leave you children to decide what to top with. Ingredients 100g porridge oats225ml apple juice, preferably freshly juiced70ml almond milkPinch of cinnamon (optional)Zest of 1/2 lime1-2 tsp honey1 apple, grated1 handful of blueberries Soya yoghurt Method
Place the oats in a large bowl and cover with the apple juice, almond milk, cinnamon, lime zest and honey. Combine and cover with clingfilm, place in the fridge and leave to soak for 20 minutes.
Remove from the fridge and stir through the grated apple and blueberries.
Top with a dollop of soya yoghurt
Get In Touch!
Want to get in touch with our team? Please drop us an email or contact us via social media!
Why not mix up your BBQ repertoire with some simple nutrient packed salads. Here’s our take on a couple of classics:
Super Healthy Coleslaw
Ingredients
Herby potato salad
Ingredients
Be productive
If you have the energy, now is the time to crack on with that never-ending to do list. Write everything down and check it off as you complete each task, this will help to ‘clear the deck’ for your mind and give you a lovely sense of achievement.
Chill out
Alternatively, with everything going on, you might just want to take some time out from the overwhelm with our top 10 tips to help cheer you up!
Movement
The positive effects of exercise are well researched with a wealth of benefits for both our physical and mental health.
Don't forget to keep an eye on our social channels for the next instalment of Mental Health at Home!
We've also created a healthy cream-free coleslaw, which makes a lovely alternative to heavier mayo laden versions. The inclusion of fennel bumps up the vitamin C and mineral content and is great for digestion.
This is a great summer lunch or dinner recipe for the whole family, so let's get started!
Chickpea Burger
Ingredients: serves 4
400g tin chickpeas – drained
350g sweet corn – drained
6 tbsp tomato puree
1 tbsp paprika
1 tbsp cumin
1/2 tsp ground cinnamon
1/2 tsp ground turmeric
1 bunch coriander leaves
1 lemon
Jalapeno chilies (optional)
Method
Simple Fresh Slaw
Ingredients
1/2 red cabbage (small, shredded)
2 carrots (medium, coarsely grated)
1 fennel bulb (cut into quarters and shredded)
2 shallots (thinly sliced)
Dressing
2 tbsp apple cider vinegar
2 tbsp extra-virgin olive oil
1 tsp honey
Salt & pepper to taste
Method
Shred or slice up all your veg and, give the dressing a quick mix, combine the two and that’s it! Serve alongside your burger!
Don't forget to tag us in your recipe posts on Instagram and Facebook, @getmorevits
Every cell in our body has receptors for vitamin D making it a key ingredient for overall health, and in terms of the immune system it can have a powerful anti-inflammatory effect. There is also evidence that it may be particularly protective against respiratory infections like coughs, colds and flu.
Prof Jon Rhodes, emeritus professor of medicine in the UK, says the anti-inflammatory effect of vitamin D may dampen down the body's immune response to viruses, helping to protect very ill coronavirus patients from severe lung damage caused by inflammation.
There is no evidence that vitamin D will prevent us from catching the corona virus, but last week clinical trials began in Spain and France to see if vitamin D helps to improve health outcomes for coronavirus patients.
Vitamin D dosage:
Bottom line:
Due to the impact of the corona virus lockdown, Public Health England are now advising all of us to supplement with 10micrograms of vitamin D every day.
Each bottle of Get More Vitamin D Mango & Passionfruit 500ml contains the government recommend 10 micrograms and right now you can get l litre bottles on Roll Back for £1.50 at Asda and 500ml 4-packs are on offer for £3 at Sainsbury’s. You’ll also find Get More Vit D at Tesco, Ocado & Amazon. 
Raspberries are really nutritious too, they're packed full of protective nutrients like 'antioxidants' such as vitamin C, vitamin E and beta-carotene that work as powerful protectors for the immune system, they're also a good source of fibre for healthy happy tummies.
Preparation
20 mins prep
3 hours freezing
Ingredients
150g raspberry
450g Greek-style yogurt (in whatever flavour you fancy, coconut is particularly yummy)
Method
Sieve the mixture to remove the seeds.
Spoon the yogurt into a bowl and stir in your raspberry Purée. Mix together to get the yummy pink hue!
Spoon into lolly moulds and push in sticks, pop into the freezer until solid.
What did we tell you? Easy peasy. Don't forget to wash your popsicles down with a tasty bottle of Get More Vits Kids. You can pick up our 4-packs for £2.20 in Sainburys or 2 £4 in Morrisons now.
If you miss a day or don't feel like getting up at 9am, no worries, all workouts can be found on his YouTube Channel.
Elevenses with David Walliams
Another daily activity for the diary is 'Elevenses' with David Walliams. Each day at 11am, you and the kids can sit down and listen to one of David Walliams' kids stories, read by the man himself. The stories are around 20 minutes long and a great excuse to sit down and put your feet up, while your kids imagination runs wild.
Stories include, Kung Fu Kylie and Dribbling Drew, and are suitably funny for both parent and child.
Again, all of the stories can be found by visiting his website, incase you have any catching up to do.
DIY Space Crayons
Looking for something a little more hands on? No problem. We found an amazing tutorial about creating your very own Space Crayons! After all, here at Get More Vits we love anything colourful and if it sparkles, that's an added bonus!
These fun, recycled colouring shapes can be created with the ends of Crayons that your kids no longer use. All you will need is old crayons, super fine glitter and a silicone mould in whatever shape you fancy!
Follow the whole tutorial here by Mini Eco, or have a browse of their massive library of inspirational activities.
Our Healthy Blueberry Muffins
As you know, we love all things food and nutrition here at Get More Vitamins. That's why we've created this wonderful family friendly recipe, that is sure to keep your little ones busy- from creating to eating!
These muffins are great for kids, we love blueberries because these tiny little gems are packed full of vitamins C and A to help protect the immune system, and for mum and dad their deep purple colour provide flavonoids that are known to have anti-aging effects! Rather than added sugar, these tasty treats are sweetened with ripe bananas and a little added honey, plus because we’ve used oats they’re packed with fibre for healthy digestion.
Though, if you're little one's aren't a fan of Blueberries, they can easily be swapped out for another fruit of choice.
Method
Protein should be an important component of every meal and snack, not only does it help to balance blood sugar levels and promote a steady stream of energy, it forms the building blocks for many of the body’s immune cells. Diets that are too low in protein can have a negative impact on immunity. Fish, meat, eggs and dairy are all good sources, for veggies and vegans choose tofu or tempeh and add a liberal sprinkling of nuts and seeds over everything.
70-80% of the immune system is found in the gut and feeding friendly bacteria with probiotic foods such as yoghurt, kefir, sauerkraut and miso can help to boost immunity. Fibre is also a key ingredient for healthy digestion, in turn promoting a more robust immune system.
Vitamin C is our body’s number 1 healing nutrient and along with zinc can help to protect against viruses. Humans aren’t able to naturally make vitamin C, so we need to make sure we have plenty in our diet or through supplementation.
Vitamin B12 is another key nutrient for immune function – it is involved in DNA synthesis and deficiency can impact the number and activity of certain immune cells. Low levels are fairly common, especially for vegetarians and vegans as it is primarily found in animal products.
Remember it’s not just diet than can influence immune health, a lack of exercise as well as over-exercising can suppress immune function so work out within your abilities, try to keep stress to a minimum and aim to maximise sleep!
Don't forget you can get all your Get More Vits favourites delivered straight to your doorstep with Amazon and Ocado.
Do I really need to drink 8 glasses of water per day?
Bearing in mind that the human body is made up of 60% water, the importance of hydration cannot be underestimated. We are constantly losing water, mainly through sweat and urine, and if you’re exercising or live in a hot country this will be increased.
Government recommendations are to drink around eight 8-ounce glasses, or around 2 litres per day and for good reason.
Even mild dehydration can affect appetite, energy levels, mood and concentration. If weight loss is a goal, research shows that drinking 500ml of water can temporarily boost the metabolism by around 25% and aiming for 2 litres can help you burn an additional 96 calories per day!
Water is crucial for our overall health, and particularly beneficial for the digestive system and our skin. Thankfully we have an inbuilt system that helps to tell us when we need to top up, so if you’re feeling thirsty, don’t ignore it!
Why is Vitamin D so important?
Every single cell in our body has receptors for vitamin D making it arguably the most significant vitamin for overall health. Vitamin D is actually a hormone produced in our skin in response to sunlight and has a wide-ranging effect on the body. Vitamin D helps to maintain bone density by encouraging the absorption of calcium, it supports the immune system, helps to protect nerve cells and support brain health, balance our sex hormones and plays a role in healthy digestion. Unlike most vitamins it is impossible to get enough through diet alone and in the UK, due to the position of the earth we simply don’t have access to enough daylight hours in order to produce adequate levels in our skin so it is crucial to keep levels topped up.
If you have darker skin you have additional reason to top up as higher levels of melanin reduce the skin’s ability to produce vitamin D.
Is it ok to eat junk food if I take vitamins?
In a nutshell – no. Sadly, you can’t expect to eat rubbish and top up with vitamins. Vitamins do not work in isolation and it’s far more beneficial to eat a varied diet than rely on supplementation. Eating whole foods in their natural form rather than processed and packaged by the supermarket or fast food outlets means that the wide range of nutrients in our food are able to work synergistically with our bodies, maximising our ability to absorb and assimilate all their nutritional goodness. However, we can’t cook from scratch all the time and it’s important to be realistic, aiming for an 80/20 rule works for most people and means you can have a treat now and again safe in the knowledge that for the most part your diet is giving you all the nourishment you need.
However, life is busy, eating on the go is common and stress is unavoidable so consuming vitamins through drinks or supplements can definitely help to give you a boost.
Are there any vitamins that can help me lose weight?
Certain nutrients can definitely be helpful when trying to lose weight. B vitamins play a key role in a healthy functioning metabolism, helping to break down carbohydrates, fats and protein and release energy from our food. B vitamins are multi-functional and work best as a complex.
The role of vitamin D is not clear-cut but we do know that a lack of vit D can contribute to feelings of low mood which might lead us to the biscuit tin! In this respect adequate levels of vitamin D may help to control appetite and cravings.
One of the key roles of iron is oxygenating the blood, helping to create energy from the nutrients we consume as well as carrying oxygen to our muscles and encouraging them to burn fat.
Magnesium is not a vitamin but a mineral, involved in over 300 enzymatic processes in the body and another key player to keep energy levels steady. You may like to think about increasing your magnesium intake if you’re hitting the gym more regularly, not just to help with energy but to ease muscle cramps, aid recovery and encourage relaxation as well, try bathing in magnesium salts post-workout.
Again, not vitamins but important nutrients for weight loss are L-carnitine and chromium. L-carnitine is an amino acid which helps to transport fatty acids from food into our cells and fuel our built in ‘powerhouses’ – the mitochondria, where they are burned for energy. Chromium, a mineral, contributes to macronutrient metabolism and the maintenance of normal blood sugar levels, helping to avoid peaks and troughs, ensuring a steady stream of energy and a more balanced appetite.
If you've got a burning question you'd like to ask us, message us directly on any of our social channels and a member of our team will be happy to answer.
Don't forget you can get all your Get More Vits favourites delivered straight to your doorstep with Amazon and Ocado.
Just because it's cold and grey outside, doesn't mean your drinks need to be any less exciting! Switch cups of tea and coffee at lunchtime and treat your body to a vitamin boost. Add sliced fruits and fresh herbs to give yourself some goodness!
For people at high risk of developing Type 2 diabetes or those recently diagnosed, there is also evidence to suggest that supplementing with high-dose vitamin D can help to manage blood glucose balance and may slow the progression of disease.
Are you getting your daily dose of Vitamin D? If not, you know what to do!
See our other blog posts for more helpful tips on keeping healthy.
Leucine is considered the most beneficial for gym lovers as it helps to stimulate muscle growth, one study into BCAA drinks showed a 22% greater increase in muscle protein synthesis compared to those drinking a placebo.
DOMS stands for ‘delayed onset muscle syndrome’ and if after a heavy legs day you’ve not been able to climb stairs without wincing, you’ll know what we’re talking about. The good news is that BCAAs have been shown to protect against muscle damage during exercise, helping to reduce the length and severity of DOMS.
If you’re planning a big session in the gym or training for an endurance event, BCAAs can also help to reduce fatigue during exercise. Some studies have shown that supplementing with BCAAs helps to combat the increased production of another amino acid called tryptophan, which is converted into the neurotransmitter serotonin, contributing to feelings of tiredness.
Although supplementing with BCAAs can be helpful for exercise, doing so is not a necessity. BCAAs are found in all complete protein sources such as meat, fish and eggs, and to a lesser extent in vegetarian or vegan sources like beans and legumes. In addition, eating whole food sources of protein provides us with other essential amino acids and a wide range of complementary nutrients.
BCAAs aren’t just for sports people, as we age our muscles are naturally prone to ‘wasting’ as protein breakdown outweighs protein synthesis in the body. With BCAAs accounting for 35% of the essential amino acids found in muscle proteins, and 40% of the total amino acids required by our body it’s important that stores are replenished, ideally with a well-balanced and protein-rich diet, but in cases of chronic disease or malnutrition supplementing can be very helpful.
Get More Vits Active BCAA sports can also contains a blend of B vitamins, crucial to help the body use food as fuel, as well as caffeine, which in itself has its own benefits such as improved focus and performance, and thermogenesis to help burn more calories - making it the perfect pre-workout boost.
Get More Vits Active BCAA sports cans will be available in Tesco nationwide from 28th October.
Dialling up our delicious flavours, our new packaging is popping with personality and still tells our consumers exactly what they are getting when they pick up one of drinks, with clear and concise information.
Have you spotted any of the new bottles?
Head on over to our instagram and let us know if so !
Mango & Passionfruit Mojito
This mojito is a thirst quenching take on a classic, and packed full of the sunshine, Vitamin D will quite literally bring the flavour of the Caribbean to your own back garden. We’ve added fresh mango for an extra boost of vitamin C and by blending the whole fruit you’re getting a little fibre for healthy digestion too!
Ingredients – makes 2 drinks
Apple & Raspberry Cosmo
If you’re in for a night of it start things off with our healthy take on the classic Cosmopolitan. It’s loaded with B vitamins that are quickly depleted when we drink alcohol, leaving you low in energy and even feeling down. So, sip happy with our Apple & Raspberry Cosmo, and throw in a handful of fresh raspberries for added antioxidant power. This is best made using a cocktail shaker but if you don’t have one, a large blender cup or a tall Tupperware with a lid will work too.
Lemon & Lime Cooler
Looking for a low alcohol tipple you can keep on drinking (within reason!)? We’ve used our Multivitamin Lemon & Lime to make this simple, refreshing cooler. This works just as well without the vodka so for non-drinkers, make it a mocktail.
Ingredients – makes 2 drinks
Blueberry & Blackberry Bramble
Vitamin A is vital for healthy skin and vision, although let’s be honest it won’t stop youseeing double after one too many, so stick to your limits! We’ve added loads of fresh berries to this for even more skin loving goodness – ‘anthocyanins’ gives berries their purple colour and help to protect against skin damage.
Ingredients – makes 2 drinks
A Twist on a Spritz!
Everyone loves an Aperol spritz these days, so why not make yours a nutritious version? More nutrients = less guilt. Get More Vits Orange contains 200% of our recommended daily dose of vitamin C which, like the B vits is quickly used up by our body to detoxify alcohol and is a key player for the immune system.
Ingredients – makes 2 drinks.
Each blogger received a bespoke 'care kit' from the Get More team, full of treats to use during their stay and to enjoy after, and went home fully equipped to fight the winter elements with lots of Get More drinks and gum!
Watch Blaise Dyer's vlog on her stay here and see what Charlie Iron's said about our Vitamin C drink in his 'ways to beat the man flu' blog post here.
Thanks to the team at Soho Farmhouse for looking after us so well during our stay, we will be back very soon to enjoy the open fires and hot chocolate!
