Are You Always Feeling Hungry?

At the moment I think this is a common feeling amongst most people especially if you are at home.

It is so easy to keep going back to your kitchen for more snacks.

It is better to tackle the problem of feeling hungry the natural way. Try to avoid appetite suppressants and diet pills.

Here is some ways that could help:

Eat Enough Protein

Do you get sugar dips especially around 3:30 in an afternoon? You can hear the refrigerator calling your name!!!

Try including more protein in your meals. A high carbohydrate meal can make your energy and blood sugar levels peak and trough. By increasing the amount of protein on your plate, you will help your body convert carbohydrates to sugar more slowly. Try to ensure that 30% of your meal is protein such as chicken, fish, chickpeas, fish and quinoa, snack on nuts, eggs and cheese.

Eat More Fibre

High fibre foods will keep you feeling fuller for longer after your meal. Foods such as brown rice, bran and oats contain soluble fibre, which acts like a sponge and soaks up moisture in the stomach. The fibre swells up making you feel fuller for longer and also helps to release sugars slowly to prevent energy dips. You can also try high fibre apples, avocados, beans, broccoli, nuts and seeds. I do understand it is more about what is in your cupboards at the moment.

Avoid Refined Carbohydrates

Refined carbohydrates such as white bread, pasta, sweets and biscuits are high on the glycaemic index and release their sugars into your system quickly giving a short term energy fix. This is why they leave you feeling hungry again. Choose fibre-rich wholegrains to keep you feeling fuller for longer.

Break Bad Habits

Are you really hungry? When we are tired, bored, stressed or upset we often feel the need to eat. This type of food craving is psychological. Habitual eating such as wanting a dessert after your tea is also known as psychological eating. Another type of craving is physiological, when you are feeling low on energy or feel light-headed, you crave something to satisfy the need quickly, such as biscuits or chocolate. Having an apple or some nuts and seeds would fill the void in the same way and will keep you feeling fuller for longer. Try to have healthy snacks in between your meals to avoid the feeling. Tis should stabilise your blood sugar and shouldn’t experience the hunger pangs as your body knows it won’t be starved.

Keep Hydrated

The brain recognises thirst and hunger as similar sensations. Before you grab something to eat think when did you last have a drink. Try drinking a glass of water and waiting 20 minutes to see if you are still hungry. Try to drink 2 litres of water over the day. this will also stop overeating.

Increase Your Exercise

Exercise helps to prevent cravings and curbs your appetite. Aerobic exercise in particular has been proven to trigger the release of the appetite-suppressing hormone peptide YY. Exercise helps to control blood sugar and the body’s insulin response. Just ensure you eat something nutritious after exercise for example a boiled egg or oatcakes within 30 minutes of exercising, this will help your body to recover. I understand at the moment it is a bit more difficult, but can go out for a run or a daily walk. If you have exercise equipment at home use that or go on YouTube. If there is a will there is a way!!

Even though it is a bit more difficult at the moment you can still help yourself to stop feeling hungry.

Karen x

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How To Help Your Immune System

This so important at the minute!!!

Your immune system can weaken at times, but you can give it a good boost!!

So here is what you can do to help………

Protein

Protein is the building block for many of the immune system’s key players such as antibodies and the white bloods that search out and destroy germs. Many protein foods are great sources of zinc, iron and many of the B vitamins which are essential for a strong immune system.

Make sure you are eating lean meat, chicken, fish, legumes, eggs, yogurt and other foods that are high in protein.

Pumpkin Seeds

Just 1/2 a cup of pumpkin seeds contains around 5mg of zinc, which one of the most vital nutrients for overall immune function. You can roast pumpkin seeds in the oven for 15 minutes at 150.

Brazil Nuts

These are a fantastic source of the immunity-supporting anti-oxidant mineral selenium. When you are low on selenium your white blood cells are slower to kill off microbes. Selenium also protects from free radical damage. Getting enough selenium rejuvenates immune cells so they are able to fight off the germs. All you need to have is 1 or 2 brazil nuts per day. If you are catching cold going then increase slightly.

Yogurt With Active Cultures

About 70 per cent of your body’s immune cells reside in the gut, so it just goes to show that a healthy gastrointestinal tract means a healthy immune system. Make sure you check the label on the yogurt for Lactobacillus acidophilus friendly bacteria. The more friendly bacteria you have, the less likely you are to be attacked by the nasty bugs. If you buy a live plain yogurt it will be low in sugar as well.

Cup Of Tea

The majority of us like a good cup of tea and now you have a reason to have one. If you haven’t tried green tea or you have and don’t like it, well this might just change your mind. Green tea is a major store house of immunity-boosting compounds including antioxidants like EGCG. Even black tea appears to have some immunity-enhancing properties.

Garlic

A very good friend of the immune system is garlic especially when you eat it raw. It has strong antibacterial properties. It is also good at fighting viruses. Its sulphur compounds are rich in antioxidants. Chop or crush your garlic and let it stand for 10 minutes to fully release the compounds healing potential.

Fruit And Vegetables

Eat a variety of colourful fruit and vegetables as they are a powerhouse of antioxidants, substances that our immune systems need in vast quantities especially when we are unwell or under stress. Stress and sickness increase the body’s production of the rogue, cell-attacking molecules known as free radicals. the damage these do makes us more susceptible to infections, which then means more free radicals. Antioxidants help break this cycle. Try to make sure you have a variety your immune system will thank you for it and so will your bosses when you aren’t always off work with illness.

As you can see it is definitely worth thinking about what you are eating.

Don’t forget to keep drinking water. I start the day with a cup of boiled water and finish the day with a cup of boiled water with 1 tablespoon of apple cider vinegar and a teaspoon of honey.

Karen x

Flatbread Pizzas With Chickpea and Basil Pesto

These Pizzas are easy to make and taste so good!!!

Ingredients

1 clove garlic crushed

Large handful of basil leaves

20g Cashews, roasted for 5 minutes until golden

50g tinned chickpeas

2 tbsp passata

5 tbsp extra-virgin olive oil

2 flatbreads

Cherry tomatoes halved

2 tsp dried basil

Feta cheese cubed

Salad to serve

Method

Preheat the oven to 200 / gas 8

Place the garlic, basil, cashews, chickpeas, passata and olive oil into a food processor and blitz to form a rough paste. Season with salt and pepper.

Place the flatbreads on a baking tray.

Divide the pesto between the flatbreads and spread evenly.

Arrange tomatoes and feta cheese on the flatbreads.

Sprinkle with dried basil (optional)

Bake in the oven for 7-9 minutes until the base is crispy and the tomatoes have softened.

Serve with salad of your choice.

If you are short on time you can make the pesto the day before and store in a container in the fridge.

Hope you enjoy.

Karen x

Why I Have Been Eating Brazil Nuts…..

It’s not often that I get ill, in fact I haven’t had a day off sick for over 3 years, but just before Christmas I got acute bronchitis and it absolutely floored me to the point I was in bed for days. This is so unlike me and I found it so frustrating not being able to anything that I usually do. When I look back I had been having a bit of a stressful time just before I got ill, so this probably impacted my immune system and it made it more difficult for me to fight the illness off. So now I am on a mission to boost my immune system. This is where the Brazil nuts come in.

It Only Takes Two Brazil Nuts

What Can A Brazil Nut Do For You

Eating just two Brazil nuts does equate to around 90 calories, but this nut is also a heavy weight when it comes nutritional value. They are loaded with healthy polyunsaturated fats and are the richest and most reliable food source of selenium. Selenium is an antioxidant that strengthens the immune system’s antibody response. Selenium has also been shown to lower the risk of heart disease and cancer, and also plays a part in reducing allergies and inflammation.

Brazil nuts also contain Vitamin E which works along side selenium to provide a super-boost to the immune system and also contain Vitamin B1 which is essential to the nervous system. In this little nut you will also find Iron and Magnesium.

All you need to have is just two Brazil nuts a day to give you your required intake of selenium per day. They are a great little protein snack and give you an energy boost. Instead of grabbing a chocolate biscuit with your brew mid-morning have two brazil nuts instead. Your body will thank you for it.

Have a nice evening.

If you want some more information on how to give your immune system a boost click the link to my previous blog.

https://inspiretonourish.com/2019/12/11/how-to-give-your-immune-system-a-boost/

Karen x

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Facebook, Instagram, Twitter and Pinterest – Inspire To Nourish

New Year New You

As New Year approaches many people think it’s time for changes and rush to start a new diet. There is quite a few fad diets out there.

You don’t need to start a very restrictive diet and if you do it will be probably be very difficult to keep it up.

I strongly believe in everything in moderation.

Think about your portion sizes.

Think about what foods you choose to have as snacks and do you take notice of how much you are snacking in a day. This is where a food diary is good, it can be a real eye opener.

Are you really hungry when you are eating or are you just bored?

Make sure your food is like the colour of a rainbow to ensure you are getting all the nutrients you need.

Most importantly if you have recognised you want to be more healthy then make small changes that you will be able to keep doing. Dont change too many things at once.

A great place to start is look at how much water you drink in a day. Water makes such a difference to how you feel and look. I can tell in just one day if I haven’t drank a lot of water.

Enjoy your New Year’s Eve.

Karen x

How To Give Your Immune System A Boost

Do you seem to be catching every bug that is going around at the moment?

There is a lot of bugs going around.

Your immune system can weaken at times, but you can give it a good boost!!

So here is what you can do to help………

Protein

Protein is the building block for many of the immune system’s key players such as antibodies and the white bloods that search out and destroy germs. Many protein foods are great sources of zinc, iron and many of the B vitamins which are essential for a strong immune system.

Make sure you are eating lean meat, chicken, fish, legumes, eggs, yogurt and other foods that are high in protein.

Pumpkin Seeds

Just 1/2 a cup of pumpkin seeds contains around 5mg of zinc, which one of the most vital nutrients for overall immune function. You can roast pumpkin seeds in the oven for 15 minutes at 150.

Brazil Nuts

These are a fantastic source of the immunity-supporting anti-oxidant mineral selenium. When you are low on selenium your white blood cells are slower to kill off microbes. Selenium also protects from free radical damage. Getting enough selenium rejuvenates immune cells so they are able to fight off the germs. All you need to have is 1 or 2 brazil nuts per day. If you are catching cold going then increase slightly.

Yogurt With Active Cultures

About 70 per cent of your body’s immune cells reside in the gut, so it just goes to show that a healthy gastrointestinal tract means a healthy immune system. Make sure you check the label on the yogurt for Lactobacillus acidophilus friendly bacteria. The more friendly bacteria you have, the less likely you are to be attacked by the nasty bugs. If you buy a live plain yogurt it will be low in sugar as well.

Cup Of Tea

The majority of us like a good cup of tea and now you have a reason to have one. If you haven’t tried green tea or you have and don’t like it, well this might just change your mind. Green tea is a major store house of immunity-boosting compounds including antioxidants like EGCG. Even black tea appears to have some immunity-enhancing properties.

Garlic

A very good friend of the immune system is garlic especially when you eat it raw. It has strong antibacterial properties. It is also good at fighting viruses. Its sulphur compounds are rich in antioxidants. Chop or crush your garlic and let it stand for 10 minutes to fully release the compounds healing potential.

Fruit And Vegetables

Eat a variety of colourful fruit and vegetables as they are a powerhouse of antioxidants, substances that our immune systems need in vast quantities especially when we are unwell or under stress. Stress and sickness increase the body’s production of the rogue, cell-attacking molecules known as free radicals. the damage these do makes us more susceptible to infections, which then means more free radicals. Antioxidants help break this cycle. Try to make sure you have a variety your immune system will thank you for it and so will your bosses when you aren’t always off work with illness.

As you can see it is definitely worth thinking about what you are eating and especially at this time of year when most people are busy and there is bugs everywhere you go.

Also don’t forget if you get bugs in your household make sure you regularly clean door handles and items such as TV remotes. Always have Dettol wipes at the ready!!

Karen x

Cheesy Stuffed Pimentos

This can be served as a main meal or side dish.

Serves 4

Ingredients

Rapeseed oil for griddling

6 long thin pimentos Peppers halved lengthways and seeds removed.

175g ricotta cheese or dairy free spread of avoiding dairy.

Juice of 1/2 lemon

Small bunch of fresh tyme

Few fresh basil leaves

Salt and ground black pepper

Method

Heat a griddle pan and brush with a small amount of oil.

Griddle the Peppers on both sides until lightly charred.

Mix together the ricotta, thyme, lemon juice and seasoning.

Spread the mixture into the Peppers while they are still warm. Sprinkle with a few basil leaves and serve.

Karen 😀

Slow Cooked Sausage & Mushroom Bake

A great simple meal ready for when you get home from work.

Ingredients

2 tbsp rapeseed oil

I red onion finely chopped

450g potatoes cut into small cubes

450g good quality sausages halved

1 large tin of baked beans

100g mushrooms halved

1tbsp chilli powder

1tbsp tomato puree

1/4 pint of water

salt and black pepper

Method

Heat the oil in a large pan and sauté the onion and potatoes gently for 5 minutes.

Add the remaining ingredients, season with salt and pepper and bring to the boil.

Transfer to the slow cooker.

Cook on low for 6-10 hours.

Serve and Enjoy.

Karen x

Why Should You Eat A Rainbow?

When you are eating your five a day consider how many different coloured varieties you are having. They can have so many health benefits.

Red

Red peppers, tomatoes, rhubarb, radishes, strawberries, cherries and raspberries.

These contain Lycopene which is an age defying antioxidant, that may protect cells in the prevention of heart disease, help to protect from sun damage and against certain cancers.

Yellow

Bananas, pineapples, grapefruits, squash, yellow peppers, lentils and chickpeas.

In these you will find Beta-cryptoxanthin – a phytochemical that helps with vitamin and mineral exchange between cells. They may also help to protect against rheumatoid arthritis and heart disease.

Orange

Oranges, nectarines, peaches, Mango, sweet potato, satsumas, apricots, carrots, red lentils and baked beans.

Contain Alpha and Beta-carotene – this gets converted to vitamin A in the body, which is essential for vision, immune function and antioxidants. This helps protect your skin from ultraviolet damage. It is also good for bone health and builds new cells.

Purple

These include currants, raisins, plums, sultanas, prunes, blueberries, blackcurrants, blackberries, grapes, aubergine, beetroot and kidney beans.

In these foods you will find Anthocyanidin – this helps protect against pain and inflammation and may support healthy blood pressure. They may also have anti-ageing properties by preventing the breakdown of collagen in the skin.

Green

Avocado, melon, apples, gooseberries, pears, courgette, cucumber, peas, spinach, broccoli, lettuce and salad leaves, asparagus, cabbage, spring greens and kale.

These foods contain Lutein – a carotenoid that’s good for skin hydration and elasticity, and helps reduce the risk of cataracts and protects the eyes. Avocadoes and leafy greens are also rich in vitamin E which can hep prevent wrinkles and strengthen cell membranes.

As you can see it is definitely worth eating a rainbow of foods and your body will thank you for the amazing health benefits.

Karen X