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Complementary Fitness News 23 Nov

Complementary Fitness Logo

Apologies again or having cancelled last Wednesday, Thursday & Friday’s classes because I was choked with the cold and also because we were dealing with funeral arrangements for my mother-in-law.  Her funeral is today and there’s been so much to do & organise.

Such a shame that because of current restrictions, the maximum number of people (inc children) that can attend any funeral at the moment is 20.

Thank you for all your good wishes, condolences & cards which we really appreciate.  Thanks for your love & support.

So this week, ‘back to normal’ with classes & I look forward to seeing you all soon.

I’ve mentioned before that I buy a lot of 1k bags of almonds, walnuts, dried fruits, porridge oats, nut butters etc from and that they too have lots of recipes on their website.  You can tell I’m drawn to the chocolatey recipes (mmm how’s that? ha 😊) and coz I love porridge, here’s a recipe for vegan bounty porridge.  Personally I wouldn’t add sugar to it but you can of course if you like:

On Saturday morning, I made some red lentil, coconut, veg spinach soup for lunch. 

I love soup and especially a warming & filling one. 

I also made some dukkah using some pistachios (from realfoodsource), warmed spices & sesame seeds & some ground chilli & salt.   I put a tablespoonful of dukkah on the top – mmm yum.

That, with a toasted slice of sourdough bread, was perfect.

Vitamin D & Covid 19:

recently published studies specifically looking into COVID-19 concluded that vitamin D indeed can reduce the risk of developing COVID-19 as well as decrease the severity of the illness.

In one study from the University of Chicago eg, 489 patients at the hospital were studied, it was observed that those who were deficient in vitamin D were twice as likely to test positive for Coronavirus that those with normal levels of vitamin D.  Another pilot randomised European clinical trial found that oral supplementation reduced the risk of ICU admissions by 93%. 

Who is most at risk of a vitamin D deficiency?
  1. Those with pigmented skin who are less able to make the vitamin in their skin 
  2. Those who are obese as this reduces their blood levels of vitamin D 
  3. Those with high blood pressure and diabetes 
  4. Those over the age of 50 years, when skin production is also reduced 
  5. Those who are sun avoiders because of fair skin or lockdown! 

In fact, before the pandemic, people in the UK were already advised to consider taking a vitamin D supplement from October to March.  Now guidance is that vitamin D is needed throughout the year. 

How to keep your vitamin D numbers in check

From about late March/early April to the end of September, most people should be able to get all the vitamin D they need from sunlight.  The body creates vitamin D from direct sunlight on the skin when outdoors.  But between October and early March in the UK, we don’t get enough vitamin D from sunlight.

Vitamin D is also found in a small number of foods including oily fish, egg yolks, liver & fortified foods (eg breakfast cereal).  However, sunshine is still needed to convert the vitamin D naturally occurring in food (D2) into the functional form of vitamin D the body uses (D3). Another source of vitamin D is dietary supplements.

Government recommendations are that people take 10 micrograms of vitamin D a day.  If you choose to take vitamin D supplements:

  • Children aged one to 10 should not have more than 50 micrograms a day
  • Infants (under 12 months) should not have more than 25 micrograms a day
  • Adults should not have more than 100 micrograms a day, with the recommended amount 10 micrograms a day

Vitamin D has long been credited for healthy bones, teeth, and muscles.  While research links vitamin D to our immune health in relation to warding off illnesses eg the seasonal flu and the common cold, having healthy levels of vitamin D will not protect you from contracting Coronavirus.  However, the majority of the population would benefit from regular vitamin D supplementation.  So keep vitamin D a regular part of your nutrition all year round, flu season or not.

(Article edited from

I look forward to seeing you soon.

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take care

Susan x