icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

Our Favourite Healthy Swaps For Easter

6th April 2023

6th April 2023

By Shivraj Bassi

The sun is shining, the birds are chirping and the daffodils are waving gently in the breeze: that’s right, spring is officially here. And that means that Easter is just around the corner.

There's absolutely nothing wrong with enjoying some chocolate, hot cross buns and simnel cake - this holiday comes but once a year after all, and we all deserve something sweet now and then. But, if that's the route you want to go down, it's important to be aware that the enjoyment of these treats over Easter can mean sugar - and lots of it. 

Navigating Easter and your exercise routine 

If you’re working hard towards hitting your fitness goals, are trying to get in shapeor are dedicated towards keeping your body and mind as nourished as possible, you might be considering healthier alternatives to the sugar and carb fest that is Easter. 

So, with this in mind, the idea for this Insight was born. In this article, we’ll explore why eating sugar should be taken with a grain of salt and explore some healthy Easter treats which are great alternatives to chocolates upon chocolates upon chocolates. 

How much sugar is too much?

A 2008 study in the US showed that adults consumed an average of 76.7g of sugar a day, which is around 19 teaspoons or 306 calories. 

According to the NHS, adults should be eating no more than 30g of free sugar a day. Free sugar refers to sugar that’s added to drinks and food, as well as sugar that occurs naturally in foods such as honey, maple syrup and fruit juices. Sugar should make up no more than 5% of the calories that you get from eating and drinking every day. For a visual reference, 30g is roughly the equivalent of seven cubes of sugar, or seven teaspoons worth. This is approximately 112 calories. 

Photo by Jasmine Waheed on Unsplash

It’s important to differentiate between added sugar and foods that contain naturally occurring sugars, such as fruits and vegetables. These are healthful foods and contain vitamins and nutrients, fibre and water, as opposed to pure sugar. 

When you consider that a can of Coca Cola contains 140 calories from sugar and that a Snickers bar contains 120, you can quickly see that this doesn’t give you a lot of wiggle room in terms of consuming added sugar in your diet. And over-consuming added sugar can lead to tooth decay, certain types of cancer, obesity, type 2 diabetes, heart diseases and non-alcoholic fatty liver disease. 

Our favourite healthy Easter swaps

Looking for healthy Easter egg alternatives? Whilst a good old fashioned Easter egg is hard to top, to ensure that your Easter weekend gets off to a healthy start, begin your day with a breakfast that will fuel you for the hours ahead. If you eat a good breakfast, you’re less likely to be ravenous later in the day and more likely to make healthy choices overall.

A delicious protein porridge alternative

Looking for a healthy Easter breakfast option? Trust us, there are plenty of great Easter alternatives. For example, rather than reaching for a hot cross bun, try porridge with a scoop of our protein powder and a plant-based milk for a meal that will fill you up and nourish you. If you want to, add some cinnamon and raisin, or maybe even treat yourself to a healthy Easter recipe of a cooked breakfast, but grilled instead of fried. Grilled mushrooms, tomatoes and a slice of toast is both celebratory and good for you. 

Swap for a darker chocolate option 

Just because you’re looking for healthy Easter ideas doesn’t mean you can’t have chocolate.

We’d definitely recommend trying the smooth chocolate versions of our protein powders for when that cocoa craving hits, such as The Lean Protein - a delicious breakfast, snack or sweet treat for after a workout (or at any time, really!)

Similarly, if only a foil-wrapped treat will do, though, look for chocolate eggs that have a high cocoa content. This tends to mean that they’re lower in sugar and milk and have higher quality ingredients. You can even find chocolate bars which are 100% cocoa, giving you that intense, chocolatey taste that you’re looking for.

Add all of the fruits 

For a healthy Easter swap that is both delicious and colourful, why not gather a cornucopia of brightly exotic fruits for your Easter table?

This season is all about pastels and bright colours, after all, and we’re sure the Easter bunny would approve of a basket filled with nature’s candy instead of the sugary stuff that’s so much worse for you.

Consider trying some fruit that you don’t eat every day, such as guava, papaya, passion fruit, blood orange, starfruit, sharon fruit and pomegranate. It will still feel like a treat, but without the added sugar. 


Whilst it's always good to make a healthy swap where you can, it's really important not to over-restrict yourself. Life is for living, and if you want a hot cross bun for breakfast - go ahead and indulge. 

Like we always say, everything in moderation, in every healthy diet there should always be room for treats, no matter your fitness regime and goals! A healthy diet is a balanced diet, after all, and one hot cross bun or one too many Easter eggs will never undo all your hard work and progress. Remember that!

Product Spotlight

Need Expert Advice?

Other Insights

Top 5 Benefits of Mushroom Coffee | Meet The Wellness Blend
Introducing The Wellness Blend, a revolutionary mushroom-infused coffee blend designed to elevate your daily coffee ritual. This unique concoction combines premium Arabica coffee with a carefully curated selection of adaptogenic mushrooms, creating a powerful blend that not only boosts energy but also enhances overall wellbeing. Why do you need mushroom coffee?  In today's fast-paced world, prioritising optimal health can be challenging. But don’t worry, mushroom coffee is here to help with this. With its unique blend of six adaptogenic mushrooms, chaga, reishi, maitake, shiitake, cordyceps and tremella, The Wellness Blend offers a huge range of health benefits. From immune support and stress reduction to improved cognitive function and athletic performance, mushroom coffee provides a holistic approach to wellness. What makes The Wellness Blend different is its unique ability to provide sustained sustained energy without the typical coffee crash. Thanks to the adaptogenic properties of mushrooms, The Wellness Blend not only provides an energy boost but also helps the body adapt to stress, promoting a more balanced and sustained energy throughout the day. So, whether you need a morning coffee boost or an afternoon pick-me-up, The Wellness Blend can make for a healthier, more practical alternative to your daily coffee. The benefits of using mushroom coffee blends: 1. Immune Support: Chaga and reishi, two mushrooms in our blend, are the dynamic duo behind fortifying your immune system. Chaga mushrooms boost the immune system by activating immune cells. They stimulate antibody production and exhibit anti-inflammatory effects, enhancing the body's ability to defend against invaders. Reishi enhances the immune system. Its bioactive compounds, such as beta-glucans and triterpenes, modulate immune responses, promoting defense against pathogens.  2. Stress Reduction: Reishi takes the spotlight when it comes to promoting relaxation and stress reduction. Packed with bioactive compounds such as beta-glucans and triterpenes, reishi has been prized for centuries for its adaptogenic properties. By integrating reishi into your routine, The Wellness Blend provides a natural remedy to navigate the demands of modern life, helping you find your balance and calm amidst the chaos. 3. Skin Care Tremella works to support cognitive function. Known for its natural moisture-retaining properties, Tremella contributes to skin health and hydration. It also contains bioactive compounds believed to support the immune system and beneficially impact cognitive health. By including tremella in The Wellness Blend, we've crafted a unique elixir that not only supports better skin but also nurtures brain health. 4. Heart Health: Cordyceps, a mushroom known for its incredible health benefits, takes centre stage in promoting cardiovascular health. This mushroom has been renowned for centuries in Eastern medicine for its ability to enhance stamina, endurance, and energy levels. By incorporating Cordyceps into The Wellness Blend, we've harnessed its power to not only improve athletic performance but also to support your cardiovascular system, ensuring your heart stays strong and resilient.  5. Gut Health: Certain mushroom varieties, like lion's mane, have been linked to improved gut health, potentially aiding digestion and promoting a healthy microbiome. Benefits of The Wellness Blend: The Wellness Blend offers a myriad of benefits. Chaga and Reishi bolster immune function, Cordyceps enhances athletic performance, while Lion's Mane supports cognitive function. Additionally, the adaptogenic properties of these mushrooms help the body adapt to stress, promoting overall resilience and well-being.Chaga mushrooms are renowned for their immune-boosting properties. Rich in antioxidants, Chaga helps strengthen the body's defense mechanisms, protecting against infections and illnesses. Reishi, often referred to as the "Mushroom of Immortality," is prized for its ability to reduce stress and promote relaxation. Its adaptogenic properties help the body cope with physical and mental stressors, supporting overall well-being.Cordyceps is another key ingredient in the Wellness Blend, known for its performance-enhancing benefits. This mushroom has long been used in traditional medicine to improve stamina and endurance, making it a popular choice among athletes and fitness enthusiasts. By increasing oxygen utilization and energy production, Cordyceps helps boost athletic performance and recovery. How much mushroom blend do you need? The optimal amount of mushroom blend in your coffee depends on personal preference and the specific blend you choose. Mushroom coffee products often come with recommended serving sizes, ensuring you get the right balance of coffee and mushroom goodness. Experimenting with different ratios can help you find the perfect mix that suits your taste buds and health goals. How can you get started with mushroom coffee? Ready to experience the benefits of mushroom coffee for yourself? Head to our product page and discover the Wellness Blend today. With its convenient powder form, it's never been easier to incorporate mushroom coffee into your daily routine. Elevate your coffee experience and embrace a healthier, more balanced lifestyle with The Wellness Blend. Read more
What are the Benefits of Electrolytes?
Electrolytes are naturally occurring minerals play a vital role in keeping your body functioning at its best. Whether you're an athlete, a health enthusiast, or simply curious about how to stay hydrated and balanced, understanding electrolytes is essential. What are electrolytes? Electrolytes are electrically charged minerals that regulate various bodilyfunctions, including nerve impulses, muscle contractions, and maintaining proper fluid balance. You may have heard of electrolytes being found in sports drinks, but you may be wondering what foods are high in electrolytes, what their benefits are and how you can maintain your electrolytes naturally. So, what are the key electrolytes you should be familiar with? Types of electrolytes and where you can find them: 1. Sodium: Sodium is essential for regulating blood pressure and ensuringproper muscle and nerve function. It's commonly associated with table salt but can be found in many foods. 2. Potassium: This electrolyte plays a pivotal role in muscle contractions,heart rhythm, and fluid balance. You'll find it in bananas, oranges, andother fruits and vegetables. 3. Calcium: While famous for its role in building strong bones, calcium alsohelps with blood clotting, muscle function, and nerve signals. Dairyproducts like milk and yogurt are excellent sources. 4. Magnesium: Magnesium is vital for muscle and nerve function, as well askeeping your heartbeat steady. It's found in foods like nuts, seeds, and leafy greens. 4. Chloride: Chloride works with sodium to maintain proper fluid balance inand out of your cells. It's often consumed in the form of table salt. The Benefits of Electrolytes: Electrolytes play a vital role in the proper functioning of your nervous system and muscles, in addition to maintaining your body's internal balance by supporting hydration and regulating internal pH levels. So, let's breakdown why maintaining our bodies levels of electrolytes is just so key. Hydration: Electrolytes play a central role in maintaining your body's fluidbalance, helping you stay hydrated. Proper hydration is key to peakphysical performance and overall well-being. Muscle Function: These minerals are essential for muscle contractions.Adequate electrolyte levels prevent muscle cramps and promote smooth,controlled movements.  Nerve Signals: Electrolytes are crucial for nerve impulses, ensuring thatyour brain can communicate with the rest of your body effectively. Theykeep your reflexes sharp and your thoughts lightning-fast. Heart Health: Maintaining the right balance of electrolytes is vital for ahealthy heart rhythm. It keeps your ticker beating steadily and consistently. Bone Health: Some electrolytes, like calcium, are essential for strong bonesand teeth. A diet rich in calcium helps prevent bone-related issues. Blood Pressure Regulation: Electrolytes like sodium and potassium are keyplayers in blood pressure control. An appropriate balance is crucial forcardiovascular health. Why is it important to have a balance of electrolytes? Electrolytes are performance enhancers that can make a significant difference in physical and mental well-being. They may boost athletic performance by ensuring that your muscles and nerves function at their best, providing the stamina and coordination needed for exercise. Additionally, they help maintain optimal hydration levels and regulate the internal pH, which is essential for overall health. However, an electrolyte imbalance can have detrimental effects. It can lead to muscle cramps, decreased energy, and impaired cognitive function, ultimately hindering performance and potentially causing more severe health issues. Striking the right balance of electrolytes is crucial for maintaining peakperformance and overall well-being.Electrolytes are the unsung champions of your body's inner workings, ensuring everything runs smoothly. So, the next time you reach for a snack, consider the electrolyte-rich options that keep you feeling your best and performing at your peak. The Fit Protein The Fit Protein is a great choice for restoring your hydration after a tough workout. It delivers the benefits of powdered coconut water and elevates the body’s potassium levels, a vital electrolyte which is depleted through exercise-induced sweating. This potassium boost combats fatigue and restores your energy levels, allowing you to feel great for the rest of your day! Alongside this electrolyte, The Fit Protein contains magnesium, which helps with the restoration of minerals, including potassium and calcium, and serves as an excellent solution for your body’s electrolyte needs. If you want to level-up your post-exercise rehydration game and keep your electrolytes in optimal balance, grab yourself The Fit Protein from our website! [1] [2] [3] [4] [5] [6] Read more