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.
20 mins prep
3 hours freezing
450g Greek-style yogurt (in whatever flavour you fancy, coconut is particularly yummy)
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.
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.
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.
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?
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.
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.
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
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.