The essential vitamins for
a Healthy Winter!

During winter your immune system is more sensitive and weaker than the other seasons, and that’s why you get sick more often. These common winter sicknesses (flu, colds, sore throat) are caused by vitamins or minerals deficiencies. To spend a happy healthy winter, pop to your local  store to get all the essential vitamins & minerals needed. Each vitamin plays an important role in your body, improving your energy, boosting your vitality.

Check out our guide list!

Vitamin C

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Vitamin C doesn’t prevent colds and the flu, but it can reduce the length and severity of symptoms. Vitamin C acts as an antioxidant. This means it protects the body against disease including heart disease and cancer. It is vital for the production of collagen, used to build body tissue and bones.

Where to find it?

Fresh fruit and vegetables, citrus fruits, kiwi fruit, strawberries and cranberries are an excellent source of vitamin C. Green vegetables (cabbage, broccoli and beans) and potatoes all contain high levels.

Iron 

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Iron is essential for the formation of red blood cells which carries oxygen around the body. A good intake of iron is necessary for energy, intellectual performance and vitality. A lack of iron leads to anaemia – where the body is unable to transport oxygen around the body causing lethargy and listlessness. Excessive iron may damage organs.

Where to find it?

Red meat is a rich source of iron. Other sources include cereal products, bread, flour, eggs, beans, lentils and dried fruit. Taking Vitamin C alongside iron helps with its absorption.

Vitamin D

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Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation.

Where to find it?

This essential vitamin is only absorbed when the body is exposed to sunlight. However, if you are not able to meet this requirement by this natural source, then vitamin D can be found in  milk and cereals.

Magnesium 

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Magnesium is required for more than 300 biochemical reactions in the body. It helps regulate blood pressure, maintains bone strength, and ensures a healthy immune system.

Where to find it?

Halibut, nuts, peanut butter, spinach, oatmeal, beans, lentils.

Vitamin E 

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Vitamin E acts as an antioxidant protecting cell membranes from damage, and is thought to protect against some cancers and heart disease.

 Where to find it?

Nuts and oil are an excellent source of vitamin E. Green leafy vegetables (broccoli, spinach and cabbage) and cereals are also rich in vitamin E

 

Raw coconut water 

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Also our raw coconut water is full of vitamins and minerals, to name a few our Chi raw coconut water include Chloride, Iron, as well as important electrolytes such as Potassium, Magnesium, Calcium, Sodium, and Phosphorous. In fact, the potassium content in coconut water is close to twice the amount in a banana. 

Cold
remedies

As the day are getting colder, you don’t know how to dress with the temperature changing . One day it’s warm another day it’s cold… The perfect season to get a cold! At Chi HQ  we all had a cold, sneezing a hundred times per day, blowing your nose until it becomes red. Want to know how to get through your cold quickly? Your doctor can’t do much to cure it. However, some foods and drinks can cut a cold short!


If you want to know what you should eat or drink during a cold, this article is for you;)

1. What to eat?

Lemon and orange

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Lemon and orange are full of vitamin C, which may help shorten a cold and work as a natural decongestant. Aim for 500 mg of vitamin C four times a day.  Other good sources of vitamin C include strawberries, tomatoes, and broccoli.

Soup

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Hot soup raises the temperature in your nose and throat, creating an inhospitable environment for viruses that prefer cooler, drier climes. 

 

Hot peppers

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 Hot chili peppers contain capsaicin, the compound that gives them their kick and acts as a decongestant to help relieve a stuffy nose. Can’t stand the heat? Mild bell peppers can help, too. They don’t have capsaicin, but they’re full of vitamin C.

Garlic and ginger

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During cold and flu season, one popular folk remedy is to eat a spoonful of raw, chopped garlic cloves – or even to gnaw right on a fresh clove! Not excited to eat raw garlic?  You can try to put some in your vegetable smoothie or just make some toast with it and add some olive oil.

What to drink?

Hot tea

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Drink plenty of liquids to stay hydrated during a cold, and make sure they’re hot. Black tea helps soothe a sore throat and chase away the chills with a good dose of virus-fighting interferon. Add some honey and a squeeze of lemon for vitamin C.

Raw coconut water

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Hydration is so important especially when you have a cold. To achieve proper hydration, your body needs electrolytes to help maintain a state of fluid balance. Coconut water is a perfect source of electrolytes, you can find even more electrolytes in the Chi Raw coconut water, because it’s 100% Raw, not heated! It’s the freshest coconut water that you can find.

What are
Superfoods?

The last few years, we’ve seen a lot of foods labeled ‘superfoods’, but what are superfoods? There is no legal or medical definition. It’s generally accepted that superfoods contain high levels of much-needed vitamins, antioxidants and minerals. Eating them may  help prevent diseases  and they make you healthier and aid weight loss too.

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Here is your 10 best superfoods:

 

1. ACAI

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The acai berry contains antioxidants, substances that fight harmful molecules, known as one of the few fruits with oleic acid—the same heart-healthy fat in olive oil.

2. ALMOND

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Almonds are rich in monounsaturated fats; much research now links this type of fat with a reduced risk of heart disease. These nuts are one of the richest sources of vitamin E, which help to protect against UV light damage and Alzheimer’s disease.

3. CACAO

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Who’d have thought?! Raw chocolate contains many important vitamins and minerals including:

  • Magnesium, and other essential minerals including calcium, sulfur, zinc, iron, copper, potassium, and manganese
  • Polyphenols called flavonoids, with antioxidant properties
  • Vitamins: B1, B2, B3, B5, B9, E
  • Essential heart-healthy fat: oleic acid a monounsaturated fat
  • Protein
  • Fibre

4. GREEN TEA

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Green tea contains B vitamins, folate (naturally occurring folic acid), manganese, potassium, magnesium, caffeine and other antioxidants, notably catechins.
5. COCONUT
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Coconut contains properties that can prevent, or even cure, a wide range of ailments from heart disease to Alzheimer’s. Especially coconut oil which has so many benefits such as:
  • Protects against heart disease by increasing good cholesterol and lowering the ratio of bad and good cholesterol.
  • Helps treat malnutrition because it is easy to digest and absorb.
  • Kills disease-causing bacteria, fungi, yeasts and viruses because of the antimicrobial effects of its fatty acids.
  • Helps diabetics by slowing sugar release into the bloodstream.
  • Prevents strokes and brain disorders such as Alzheimer’s and Parkinson’s.
  • Boosts metabolism and increases energy because it is more likely to be burned as fuel than stored as body fat.

Our raw coconut water  is also rich in antioxidants and nutrients too.

6. SALMON

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Salmon is a superfood because it’s high in omega-3 fatty acids, a type of fat that seems to decrease the risk of heart disease. 

7. KALE

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 The health benefits of kale go well beyond providing a truckload of vitamins and minerals; this superfood is packed with phytonutrients such as glucosinolates and flavonoids as well. Thanks to its broad nutritional profile, kale is thought to help fight cardiovascular disease, asthma, and rheumatoid arthritis; to prevent several types of cancer and pre-mature aging of the skin; and to promote the health of the urinary tract.


8. QUINOA


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Often referred to as the supergrain, quinoa is high in fibre and high-quality protein. In fact, it contains more protein than any other grain while also packing in iron and potassium.

9. LENTIL

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Lentils are rich in complex carbohydrates, a nutrient that boosts the metabolism and helps the body to burn fat. They are an excellent source of fibre, which can help reduce cholesterol levels. Lentils are also an outstanding source of folate and magnesium.

10. GREEK YOGURT

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Yogurt is actually cultured milk that is thickened by healthy bacteria. Lactic acid is produced and this process thickens the yogurt and creates the tart flavour. It can help to maintain a healthy digestive tract, as well as reduce high blood pressure and promote a healthy heart.

 

Eat your fruit –
juice your veggies!

Being healthy every day is not easy. Extracted vegetable  juices can be the solution for you. But how can veggie juices be so healthy? That’s because all the nutrient contents from the vegetables remain intact and  gives you only the concentrated liquid which is full of the vitamins. Beware of pure fruit juices, however, as the fructose content, minus the fibre, can be very high (as much as fizzy drinks!).

Here are just some of the benefits that you will get from veggie juices:

  1. Instant energy due to the better absorption of the fresh vitamins and the vital minerals. It is specialy  good after workout!
  2. Weight loss – most nutritionists advise to drink vegetable juices for a healthy diet.
  3. It helps your digestion by cleansing your stomach and your intestines.
  4. Regulate your blood pressure.
  5. Help maintain your cholesterol level.
  6. Help your immune system thanks to the vitamins and minerals required to make your immune system stronger.
  7. Juices will also help to have a smooth, clear and hydrated skin.
  8. For those who don’t consume a lot of fresh vegetables, it is a convenient alternative to your 5 a day.

And this month you have the chance to enjoy all of these benefits thanks to our amazing  Prize giveway.

You can WIN A NUTRIBULLET AND A CASE OF CHI RAW ORGANIC COCONUT WATER WORTH OVER £150!

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How to enter ?

It is really easy, all you need to do:

  1.  Like our Facebook page, follow us on Instagram and follow us on twitter
  2.  Repost Chi’s prize  on Facebook, Instagram and twitter

The competition will be running from the 1st of April to the 29th of April  4pm , so good luck everyone!

Here are our links:

Facebook:https: www.facebook.com/chibrands

Twitter: @chicocowater 

Instagram: @chicoconutwater

Chi’prize T&Cs: Correct entries will be submitted into our prize draw, and a winner selected at random. The winner will be contacted via twitter or Facebook, and must respond within 48 hours to receive their prize; otherwise a new winner will be selected. Open to UK residents only.

 

Chef on a bike tells
us why he loves Chi

Who are you?
My name is Mario Presi, 39 years of age, Italian by birth. I come from the Veneto region (from Padova, near Venice) in north-east Italy. I grew up in Italy, and went to Catering College where I graduated in Hotel & Restaurant Management in 1995. I moved to London in 2001 and I haven’t looked back since.

What is Chef on a bike?
Chef on a bike is me. It represents who I am via my profession (chef), and my passion for cycling around the world (on a bike).

Why did you set up Chef on a bike?
I wanted to help people improve their eating habits by educating them in what to eat, and why. This is great for athletes who want to improve their performance by enhancing their nutrition, but also good for the average person who doesn’t compete in sport’s but likes to keep fit, healthy and would like to improve their way of eating.

Why Do You Love Chi’s products?
One of the products I came to love almost to the point to be obsessed about it is Chi 100% Organic Virgin Coconut Oil. I have tried and tested many coconut oils in the last 2 ½ years but Chi Coconut Oil has become my favourite. In fact, not only do I use and consume a 500g jar per month, but I also recommended to my clients and friends. You can use Chi Coconut Oil in your coffee, frying eggs or as a spread over toast.

Chi Coconut Water is also an item on my weekly shopping list, and it is by far my first choice.

You are an advocate of “clean eating”, can you tell us more?
Clean eating means avoiding foods that are processed, artificial foods, or foods that have been genetically modified. These cause stress on your body, which can ultimately cause illnesses. Whole and unprocessed plant-based foods are full of vitamins, minerals, quality macronutrients, and antioxidants that the body needs for cellular regeneration. I prefer to eat these.

Mario Blog

What’s the story behind your cooking?
I worked for what was known at the time as Conran Restaurants, established by Sir Terence Conran and associates. I had the pleasure to work with talented individuals and amazing head chefs. I always had a soft spot for the alps and winter/snow in general. So in 2005 I decided to do my first ever ski season. I worked for Chalet Ski Companies in the best ski resorts in the Alps.

What happened after that?
On my return to London I decided I wanted to be my own boss, so I became self employed and started to work for private clients, families and corporates creating bespoke catering events. Dinner parties and cooking lessons were the main services I offered.

How did you get introduced to cycling?
My cycling career started back in 1985 when I participated at the FIAC BMX World Championships making the A Final. From there on I raced all over Italy winning 6 Italian National Titles in both BMX 20″ and Cruiser 24″, 4th place in the 1989 World Cup, Podium finishes at European Races and in 1992 a prestigious European Title. I raced BMX in Italy, until 1999.

In 2008 I joined a BMX club in London and got into shape by training hard. I started competing again and after a few seasons I won the British Championships in 2011, British National title in 2012 and a 4th place at the World Championships 2012 in Birmingham.

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How did you bring your passion of food and cycling together?
My interest in food and the knowledge I gained in all my years as a professional chef, triggered an ever growing need to understand the importance of a balanced diet for athletes. In 2012, I started to read food / nutrition articles on the web and that kick started the need to know more about nutrition and WHY specific ingredients are a boost for athletes performance. I understood the importance to eat a more natural, organic (mostly plant based) whole food diet rather than a conventional omnivorous diet.

Thanks for sharing your story with us, Mario! Now to share this amazing recipe with our followers…

Chef on a bike’s Clean and Super Nutritious Porridge

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Ingredients:
1 cup of unsweetened Chi Coconut Milk
1/2 organic GF porridge oats
1 pinch cinnamon
2 tsp Chi Coconut Oil
2 tsp smooth (or crunchy) almond butter
1 tsp ground flax seeds
1/2 banana sliced
5/6 raspberries

Optional ingredients:
blueberries / kiwis / acai berry powder / chia seeds

Method:
Pour the milk in a small non stick sauce pan and bring to a gentle simmer. Tuned the heat down, add the oats and the cinnamon and stir gently. Put the lid on and let it cook for a few minutes, stirring occasionally.
In a medium to large bowl of your choice, place the almond butter and the Chi coconut oil at the bottom then pour over the porridge. Top with fresh fruit and flax seeds and enjoy this super healthy, warming, nutrient dense breakfast that will keep your body fuelled for a few hours 🙂

 

For more information, follow Mario: @chefonabike