Looking for an Easter treat? Try these delicious homemade chocolates!
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.
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.
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!
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.