10 ways To Help Hay fever

Hay fever can be a problem for so many people including myself, so here is 10 ways to help hay fever.

I start as soon as the tree pollen starts which can be as early as the end of March, this is then followed by grass pollen and therefore can continue through until the end of July.

Getting hay fever under control is so important because otherwise it can take over your spring and summer.

butterfly perched on flower
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Hay fever is caused when pollen grains land on membranes of your nose, eyes and throat and your immune system sees it as a foreign substance and produces an antibody that triggers the release of the chemical histamine.

This causes typical symptoms of sneezing, itchy, watery eyes, a runny nose, itchy throat, sinus congestion and coughing.

Completely avoiding pollen is just about impossible, so what can you do to help……..

10 Ways To Help Hay Fever

  1. A strong immune system will assist in helping your body cope with hay fever, so try to build it up by giving your body all the vitamins, minerals and trace elements it requires. How To Help Your Immune System
  2. Eat a well balanced diet which includes five or more portions of fruit and vegetables. How To Get Your 5 A Day Every Day In An Easy Way
photo of vegetable salad in bowls
Photo by Ella Olsson on Pexels.com

3. Iron and zinc are also important for boosting the immune system there for include red meat, leafy vegetables and wholemeal bread. Zinc can be found in chicken, eggs and nuts.

4. Omega-3 fatty acids found in foods such as oily fish, flaxseed, walnuts and pumpkin seeds have been shown to help reduce inflammation, therefore it may also help reduce hay fever symptoms.

5. Eating a Mediterranean diet has been associated with helping hay fever symptoms. This includes whole grains and lots of fruit and vegetables. Less read meat, include some dairy products, olives and olive oil.

6. Studies have suggested eating probiotic bacteria can help improve the reaction to grass pollen, therefore try plain live yogurt.

7. If you are drying washing outside, make sure you bring it in before evening. If you are really suffering with hay fever avoid drying any washing outside especially bedding.

8. Keep your windows closed so pollen cannot get into your house.

9. Have a shower before you go to bed so you wash off any pollen before you get in bed.

10. Try putting some Vaseline just inside the bottom of your nostrils to help stop pollen going up your nose.

Hope some of these ideas work for you and help relieve the symptoms of hay fever.

Karen X

https://www.instagram.com/inspiretonourish/

Roast Chicken, Potato And Chorizo Bake

Roast chicken, potato and chorizo bake is a great choice if you are stuck for ideas on what to cook for tea because it tastes amazing and is easy to make.

I prepare it in the morning and leave it in the fridge so all you have to do is pop it in the oven when you get home from work.

I try to prepare most of my meals in the morning as I find it a lot harder to cook for scratch after a busy day. Not being prepared is when a lot of people tend choose processed foods that are quick to prepare.

Ingredients

500g baby Maris peer potatoes, evenly chopped.

2 peppers, deseeded and cut into chunks.

8 cherry tomatoes left whole.

2 red onions cut into small wedges.

200g cooking chorizo, skin removed and sliced into small chunks.

1tsp paprika.

1/2 tsp chilli powder.

1tbsp, rapeseed oil.

6 or more chicken breasts.

This is just before it goes in the oven

Method

Heat the oven to 200 / 400/ gas mark 6

Place the potatoes in a large roasting tin.

Scatter the peppers, tomatoes and onions around evenly in the roasting tin.

In a small bowl mix together the paprika, chilli powder and rapeseed oil.

Pour half of it over the ingredients in the tin and mix together to ensure it covers all of them.

Place the chicken thighs on top and drizzle the remaining oil over the top.

Cook in the oven for 1 hour and then serve.

You may also like Flatbread Pizzas With Chickpea and Basil Pesto

Hope you give it a try and enjoy.

Karen x

https://www.instagram.com/inspiretonourish/

How To Beat Cellulite

How to beat cellulite by eating your way to smoother skin and loose that orange peel look.

Dimply thighs are the bane of every woman aspiring to their best for summer.

Cellulite appears when fat deposits under your skin push through the connective tissues.

Hormone imbalances, your genes, excess weight, circulation problems, inflammation, a sluggish lymphatic system, fluid retention and stress all play a part.

What Can You Do To Help?

Eat Your Greens

Make sure you eat more broccoli, cabbage, cauliflower and sprouts because they support your liver’s detoxification enzymes. Eat plenty of sulphur-rich onions and garlic, to help your liver get rid of toxins.

Stay Hydrated

It is important to ensure you drink 1.5-2 litres of water a day because this helps your body eliminate waste and reduce water retention.

Positive Proteins

Fish, chicken, eggs, beans and pulses contain amino acids that help your body produce collagen, which helps support your skin, so eat lean meat, lentils, eggs or beans daily.

Glowing Red

To support capillary repair make sure you eat raspberries, blackberries, strawberries and blueberries. Red grapes and red grape juice are known to contain plant chemicals that are said to block the enzymes that break down collagen.

Flush Out Your System

To help fight fluid retention eat foods that are natural diuretics. These include cucumber, celery, asparagus, tomatoes, garlic, parsley, cranberries and watermelon. It can also help to eat foods that are rich in potassium to help rebalance fluid levels. Try to eat bananas, dried apricots, spinach, sweet potato and cantaloupe melon.

Eat Your Fats

Omega-3 fats hydrate your skin and expand blood vessels to improve circulation and blood flow. Eat oily fish known as sardines, mackerel, fresh tuna or salmon twice a week. If you are vegetarian include plenty of plant-based omega-3 sources such as walnuts, flaxseeds, pumpkin seeds and soya beans.

Go For Goji Berries

These berries are bursting with potent micronutrients for healthy cell function, plus antioxidants to protect skin. Either snack on the berries or drink 30-90ml of goji berry juice.

What Foods Should You Avoid

Sugar contributes to inflammation in the body as well as encouraging the storage of fat by boosting insulin production.

Salt encourages your body to retain water, so avoid adding it to food. Stay away from processed foods and ready meals that may have a high salt or sodium content.

Keep saturated fats and hydrogenated vegetable oils to a minimum.

Caffeine and alcohol put a strain on your liver so try to cut these down.

This might also help How To Get Your 5 A Day Every Day In An Easy Way or What Happens When You Don’t Eat Correctly

Hope these help to you beat cellulite and give you the body you want and help you to feel amazing.

Karen X

https://www.instagram.com/inspiretonourish/

How To Make Chickpea Power Salad

Looking for ideas for a different salad, then try the chickpea power Salad.

Chickpeas are a great source of energy and full of vitamins and minerals.

This recipe serves 2 people.

Ingredients

1 yellow pepper
1 can of drained chickpeas
Lettuce leaves of your choice
6 cherry tomatoes
1 clove of crushed garlic
2 tbsp olive oil
2 tsp of balsamic vinegar

Method

Divide the lettuce leaves between two bowls.

Chop the tomatoes and divide between the two bowls.

Divide the chickpeas between the two bowls.

Chop the pepper and split between the bowls.

In a jar with a lid pour in the olive oil, balsamic vinegar and crushed garlic.

Give the jar a good shake so all the ingredients mix together and share between the bowls.

You may also like to try this Easy To Make Energy Balls or Flatbread Pizzas With Chickpea and Basil Pesto

Serve and enjoy.

This is super fast to make, therefore is great to take for your lunch or a quick and easy tea.

Hope you enjoy it if you give it a try.

Karen x

Centre of Excellence | Online Courses & Distance Learning Centre

Why Should You Eat Avocados?

Why should you eat avocados? The avocado is one of the few fruits that contain fat and it also boasts a wealth of health-boosting properties. Discover the great benefits of avocados.

Avocadoes are an excellent source of monounsaturated fatty acids, as well as potassium, vitamin C, E, B vitamins and fibre.

The potassium helps fight off fatigue, depression, heart disease and strokes and is vital for healthy blood pressure.

Healthy monounsaturated fat helps to raise the level of ‘good’ cholesterol while slightly lowering fatty triglycerides.

Another type of fat in this amazing food is lecithin which plays a role in improving brain function. The body does require fat to help absorb nutrients such as vitamin E, which is also an antioxidant that neutralizes the damaging effect of toxins in the body, boost resistance to infection and has anti-ageing effect.

The high content of vitamin C and E in avocado is excellent for helping to keep your skin soft, supple and healthy. Also assists in maintaining glossy hair.

Avocados contain lutein which has been known to help protect against eye problems and cardiovascular disease.

You may also find this interesting Why Should You Eat Blueberries??

Its omega-3 content helps to lubricate joints and arthritic symptoms.

You will also find vitamin B6 which is essential for helping the body to release energy from food. The folic acid promotes reproductive health.

Some people avoid avocados because they contain fat, but they are so wonderful for you.

When you are preparing your avocado be careful as the majority of the nutrients are found in the dark green flesh near the skin.

As you can see avocadoes are an amazing food and have so many health benefits and they taste good too!!!

Have an avocado today and give your body a health boost.

Karen x

Lentil Cottage Pie – Great Vegetarian Option

If you are stuck for ideas on what to cook today, this is a great alternative if you don’t eat meat or you fancy a change from meat.

Serves 2

Ingredients

1 tbsp rapeseed oil

1/2 red onion

1 carrot finely chopped into small pieces

1 clove of garlic crushed

1tbsp tomato puree

400g can chopped tomatoes

1tsp dried thyme

75g dried split lentils

350ml vegetable stock

white and sweet potatoes for the mash

25g cheddar cheese grated

Method

Peel the potatoes and place in a pan of water, but do not set off cooking yet.

Heat the oil in a large pan over a medium heat. Add the onion and carrot and cook for 8-10 minutes.

Add the garlic and cook for a further minute.

Add the tomato puree, chopped tomatoes and thyme.

Set off your pan of potatoes to cook.

Stir in the lentils, vegetable stock, then simmer for 25-30 minutes, stirring occasionally until the mixture is reduced and creamy.

Preheat the oven to 200 / Gas 7

Pour the lentil mixture into an ovenproof dish and spread out evenly.

Mash the potatoes and spread evenly over the lentil mixture.

Sprinkle over the grated cheese.

Cook in the oven for 10-15 minutes until crisp and golden.

Serve immediately with any other vegetables of your choice.

Hope you enjoy it if you give it a try.

What Does Iron Do For Your Body And Why Do You Need It?

Karen x