Top 10 health benefits of Yoga

Yoga is an ancient physical, spiritual and mental practice that originates from India. Practicing yoga is said to help with flexibility, relaxation and fitness, but in our opinion, these are just a few of the many benefits of taking a little time out to practice yoga.


With it being international yoga day on the 21st June, we’ve put together our top 10 benefits of yoga and why you’ll want to keep coming back to the mat.


  1. Improves strength – yoga requires a surprising amount of strength. Through practicing yoga, and bearing your body weight through new poses, you are helping to build muscular strength
  2. Pain prevention – Through increased flexibility and strength this can help prevent pain & injury.
  3. Stress & anxiety relief – yoga has been shown to be an amazing stress buster, mind and body are so closely interlinked, that taking deeper breaths, improving posture and relaxing the muscles in a calm space can all help reduce stress and anxiety.
  4. Mental well being, body awareness & appreciation – Yoga develops your self-awareness. It focuses your attention on your body’s abilities at the present moment. In turn helping to develop breath and strength of both mind and body.
  5. Energy increase – by focusing on body movement and breath, yoga is perfect for when your energy reserves are running low. Practicing yoga can awaken your senses, allowing energy to circulate your entire body. Try the cobra pose, by opening your chest you are encouraging the intake of more breath.
  6. Improves Circulation – yoga can help increase blood flow to the body cells, helping your mind and body to function properly.
  7. Supports weight control – mindfulness developed through yoga can make you more sensitive to cues of hunger and fullness, helping develop a more positive relationship with food. Yoga has also been proven to lower the stress hormone, cortisol, which can contribute to weight gain.
  8. Improve balance & posture – yoga can increase the ability to feel what your body is doing and where it is in space, resulting in improved balance.
  9. Can help with sleep problems – stretching and breathing properly has a calming effect on the body. Many people who practice yoga say it helps them to sleep better, as you feel more balanced and clear minded.
  10. Helps you live longer – as you now know, yoga can help you increase fitness, reduce stress, and improve mental well-being. All these elements together may add years on to your life!

Profusion Kefir Fizz11

New Profusion Organic Kefir Fizz

Our new Profusion Kefir Fizz is carefully brewed using only the finest organic ingredients. Made with vegan water kefir cultures, this drink is alive, invigorating and full of healthy bacteria.
By using apple juice to start the fermentation process, we also ensure that our Kefir Fizz is free from any beet and cane sugar, making this drink a delicious alternative to alcoholic beverages or conventional fizzy drinks.

Available in two tantalising flavours: Tropical Turmeric & Zesty Lime and Dragonfruit. Which one will you be reaching for first?

Profusion Kimchi

Incorporating fermented veggies in to your diet is a brilliant way to help keep friendly bacteria thriving. Profusion Organic Kimchi is made with fresh fermented cabbage and seasoned with chilli for a warm, spicy and tangy flavour. Add to salads, stir-fries or enjoy as a simple side dish. Your gut will thank us for it.

Profusion Kimchi 2

Have you tried our Kombucha?

Have you converted to Kombucha yet? This lightly sparkling fermented green tea drink is organic, raw and alive with all the good stuff. Full of friendly bacteria, it’s great for your digestion and will definitely put a spring in your step.

Profusion Kombucha 2

Happy Valentine’s Day from Profusion

Looking for a gift for your favourite foodie friend, this Valentines? Spread the love and give them a taste of the Himalayas with our beautiful Profusion Organic Himalayan Pink Salt Mill! A little twist in a dish makes all the difference.

Profusion Salt Mill 2

Profusion Organic Red Lentil Fusilli

Looking for an alternative to your regular pasta? Why not try our Profusion Organic Red Lenti Fusilli? Made from organic red lentils and water, it’s high in protein, easy on the digestion and full of nutritious fibrous goodness. Great smothered in sauce or cool in a salad, you’ll soon be a lentil pasta convert!

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Sam Eastwood

Profusion Ambassador – Sam Eastwood Q&A

English celebrity trainer Sam Eastwood started her career in fitness representing the UK in long distance running and trampolining. Travelling around the world, Sam developed a love of good nutrition and fitness and set out to find her own healthy way to stay lean and energized. She started mixing different styles of fitness – blending cardio disciplines with core strength training to keep her body strong & lean. Alas, the makings of her Get Set approach to fitness was born.
Now based in the UK, Sam has just finished working on set of the new Mummy movie (due for release in 2017) and is about to start an exciting new project. Working predominantly on strength and conditioning, Sam fuses high tech pilates workouts with various cardio activities to help actors build strength and stamina.

We’ve been talking to Sam about some of her top tips to stay fit and healthy:

  1. What’s your top tip for a healthy lifestyle?

Move well, eat well and take time out to do the things you love most. Our lives are so busy these days, a healthy active lifestyle has never been so 

important. Exercising your body and fuelling it with nutritious and healthy food is a sure fire way to feel amazing. I think it’s also important to pause sometimes. 

Take stock of what you have in life, stop and take in your environment, meditate, do yoga and breathe!!!  

  1. What 3 foods couldn’t you live without?

Lemons, avocados and Pink Himalayan Salt!

  1. Why are organic foods important to you?

To me it’s a cleaner way of eating with less toxins entering the body. Organic food tastes better, it’s often grown and sourced locally and is richer in nutrients like calcium, 

iron and vitamin C. It’s also a nice way to support local independent businesses – there are some incredible people out there producing really delicious organic food! 

  1. Profusion Cacao Nib Cashew Butter or Sprouted Almond Butter?

It’s a tricky one but for me it’s the Cacao Nib Cashew Butter – you can’t beat that combo of cashews with the subtle chocolate flavour! I use mine in smoothies and love a dollop on my breakfast bowls too.  All Profusion products are amazing!


Goodness Bowls

This bowl is a powerhouse of nutrition, packing all of the colours of the rainbow into one meal that will keep hunger at bay for hours. It is full of fiber from the quinoa, roasted root vegetables and kale, protein from the chickpeas, hummus and hemp and of course, a nice dose of healthy fats from the avocado and creamy tahini dressing.


4 approx.

The measurements in this recipe are rough as we like to make a big batch of everything then use the leftovers throughout the week for packed lunches and quick suppers.


The chickpeas are the only part we would recommend making just before you’d like to eat them as they are nice and crispy straight from the oven.


The dressing will make about a jar, any leftovers should be kept in the fridge.




For the dressing:

4 tbsp. tahini

Juice of a lemon

10 tbsp. extra virgin olive oil

1 tbsp. honey

2 large pinches of za’atar

1 clove of garlic, minced

Salt to taste


For the roasted beetroot and squash:


1 butternut squash, or any other squash you prefer

6 raw beetroot

Olive oil



For the chickpeas:


1-2 cans chickpeas, drained

Melted coconut oil or olive oil

1-2 tsp. spices (e.g. cumin, turmeric, paprika, cayenne)



For the kale:


1 large bag of kale, thick stalks removed

Coconut oil or olive oil



Everything else:


Quinoa (approx. 60g dry quinoa per person/ portion. We like to cook about 250g so that we have leftovers)




Hemp seeds




Whisk together all of the ingredients for the dressing in a jar. Add a splash of water if you would like it thinner. Taste for seasoning and sweetness. Store in the fridge until ready to use.


Pre-heat the oven to 200oC (fan oven).


Scrub the squash and beetroot to remove any dirt. Roughly chop into cubes and lay them out on a baking tray. Drizzle with oil and season with salt and pepper. Put them in the oven for 30-40 minutes until soft.


Line a baking tray with paper towel. Pour the chickpeas on top and use a few more pieces of paper towel to rub the chickpeas, getting out as much of the moisture as possible.


Profusion goji and maca granola bowl with coconut yoghurt, apple and kiwi compote and nut butter drizzle

Our maca and goji granola pairs perfectly with creamy coconut yogurt and fruit compote for breakfast. Top with a sweet nutty drizzle of maca almond tigernut butter for extra protein and yumminess!




For the apple and kiwi compote (makes a jar):


5 Golden delicious apples, peeled, cored and chopped into small pieces

4-5 Kiwis, peeled and chopped into small pieces

Juice of ½ a small lemon


For the nut butter drizzle:


1 heaped tbsp. almond butter

1 tbsp. raw honey

Pinch salt

Pinch of cinnamon and/ or ground ginger

Water or nut milk


For the bowl:


Coconut yoghurt

Profusion maca & goji granola

Pomegranate seeds




Place the apples and kiwis in a saucepan. Squeeze over the lemon juice. Heat on a medium heat until they have broken down and are soft. Leave to cool before putting in a jar in the fridge. Store leftovers in the fridge for up to a week.


Whisk together the almond butter, honey, salt and spices. Add a few tablespoons of water or nut milk until it is a runny consistency.


To assemble, fill a bowl with coconut yoghurt and top with granola, compote, pomegranate seeds and the nut butter mixture.

Sport and fitness concept on bleached wooden planks background

7 tips to stay active in winter

Finding the motivation to exercise is hard at the best of times, when the sun is shining and the skies are blue. But as winter arrives, with its dark mornings, short days and cold, wet nights it’s almost impossible to drag ourselves out of our warm, comfy beds to move our bodies. But, of course, we all know it’s especially important to keep active during the colder months, to keep our immune systems healthy, our bodies strong and our minds calm. In doing so, we will find it easier to ward off colds, boost our mood and feel our best until the sun starts to shine again.

Here are our top tips for finding the motivation to move this winter:

Stay indoors

Seems a little counterproductive, doesn’t it? Not if you find yourself a little area in your house/ flat where you can work out without having to leave the house. All you need is a small space on your floor and a workout to follow. You can try YouTube for HIIT (High Intensity Interval Training) or yoga videos, a fitness DVD or a workout app. The possibilities are endless. You could even just put on some old favourite tunes and have a little dance in your room… no one’s watching! You can find equipment such as yoga mats, small weights, skipping ropes and resistance bands for very good prices online. Otherwise just use your body weight (and maybe a few cans of baked beans!).

Try something new

It is so easy to get stuck in a rut. Going to the gym and doing the same thing every time is not only going to make you completely bored but it might mean that you plateau in terms of progress as your body gets used to the same routine. If you want to see changes you need to challenge yourself… who else remembers the saying ‘no pain no gain’?! If you are a member of a gym, investigate the range of classes on offer and challenge yourself to try a new one each week. Classes such as boxing, spinning and HIIT can seem daunting but you might discover a new passion and even meet new people who can then become motivational gym buddies. If you prefer to stay in the gym, try some of the machines that you usually ignore. It’s good to mix up steady cardio with weight training to burn fat and tone up. Girls, do not be scared that using these machines will suddenly make you ‘bulky’. They won’t!

For those who are not a member of a gym at all, there are still endless options. If you usually run, try power walking or cycling. You might find you can go for longer and appreciate your surroundings a little more.

Buy new gear

It might sound silly, but treating yourself to some new leggings or a fancy water bottle might spur you on! If you tend to work out in old gym kit that’s lost its stretch and now more closely resembles pyjamas, there’s no surprise that you’d rather hide inside. You also need to think more carefully about what you are wearing to work out if you will be outside. Layers, waterproofs, hats and gloves are all essential.

In fact, one piece of kit that is really worth investing in and updating is running shoes. Running in unsuitable trainers can be damaging to your body. Running is a high impact activity and you need the correct support for your feet and knees. Go to a running shop, where they will ask you to run on a treadmill for a few minutes (this isn’t as embarrassing as it sounds) so that they can watch how you run and therefore determine the type of shoe best suited to you. Remember to ask them about water resistant shoes if you will be running in the wet or in snow. And when you find the right pair it will make all the difference to your workout. You’ll be bounding out the door in no time.

Wrap up and walk

People underestimate the effectiveness of a good walk. Not only is it a great workout but it can be incredibly relaxing and a good way to clear your head. I know it’s chilly and might seem more welcoming to stay on the sofa, but layer up, grab a warm cup of tea to go and head to your nearest park. Going with a friend or your dog is a sure fire way to have fun but if you find yourself walking solo, do not despair. It’s nice to pay attention to nature around you but if you find yourself getting a bit bored, try listening to a podcast or audiobook. Before you know it you’ll have been walking for 45 minutes and be half way through a great book!

Two words…hot yoga

Yes, heading out into the cold to go jogging might not be the most tempting idea, but yoga in a heated room? That we can get on board with. Not only is it great for stretching those muscles and improving your posture but you will leave feeling calm, relaxed and probably ready for a well-deserved long sleep as some of the more intense classes can really take it out of you!

Be adventurous

If you live near the mountains or an ice rink, have a go at some wintery sports. Skiing, snowboarding and ice skating are all great at getting the heartrate up. Failing that, head to your nearest park and just have a play around in the snow. Have a snowball fight, make a few snow angels, basically pretend you’re 8 again. Doesn’t get much more fun than that does it?

Remember to rest

While staying active is important, we cannot forget the importance of rest, especially during these gruelling cold months. Try to listen to your body. If you’re feeling exhausted don’t push yourself to go to the gym. Go home, relax and have some ‘me time’. By taking days off, which are vital for your body and to allow your muscles to recover after more strenuous workouts, you will feel more motivated the next day to get back to it and likely perform better rather than just going through the motions because you feel like you have to.