Staying fit and healthy. Your guide to surviving spring

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Edmund Griffin
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1 Staying fit and healthy Your guide to surviving spring

2 Your guide to surviving spring With the colder days almost nothing more than a distant memory, what can we be doing to make the most of spring now it s here? It s the time when cute baby animals are born, birds begin to sing, bees begin to buzz and the scents of spring blooms fills the air. But it s not quite so magical a time for the one in four of us affected by hay fever. In this guide you will find suggestions for things to do, staying fit and healthy and keeping hay fever at bay during this - the sneezing season. Look after yourself Exercise: Perhaps one of your New Year s resolutions was to get yourself fit and healthy and you ve since been doing a great job, eating more of the right things and exercising more. If you haven t, be sure to take advantage of the lighter mornings and/or evenings and fit in some workout time to get your heart pumping. Doing it outside when the sun s out will also help you feel happier too. Go outside: Not only will going outside help to make you feel better and improve your mood, but stepping out into the sunshine will kick start your body into absorbing the vitamin D it probably didn t get much of during winter, and which is needed to keep bones healthy. Go for a nature walk, a stroll round a lake, have a game of tag in a local park or in your own back garden. Or even get out and do a bit of gardening. Spring clean: Spring is a time of new beginnings, to let go of the things that are no longer working for you mentally or physically. Purge your surroundings of the things that you don t use, you don t need and that don t bring value to your life, until you re left with the things that do. It s also a great time to let go of negative relationships, unhealthy diets or bad habits to refresh your emotional space.

Things to do for the whole family We re leaving the big coats behind as the warm spring air offers us new opportunities to get outside and try different things as a family.

3 Things to do for the whole family We re leaving the big coats behind as the warm spring air offers us new opportunities to get outside and try different things as a family. Have a picnic Head out for an al fresco picnic when the weather s that perfect combination of not too hot, not too cold and the bugs aren t yet out in force. Easy windowsill gardening Flex your green fingers with some windowsill gardening. Carrot top greens and celery are versatile foods and can be regrown easily. Keep the tops of carrots, and base of celery - placing them in a dish of shallow water. Change the water daily and wait. Fly a kite Those windy days are perfect for a spot of simple, fun and mesmerising kite flying. Feed the ducks at the local pond Welcome the new ducklings to your local pond with duck pellets from a pet store. Draw pictures on the pavement with chalk Let your inner Picasso out with a bit of chalk pavement drawing. Go for a bike ride Fetch the bikes, check they re all the correct sizes and road worthy, plan a route that the whole family will enjoy and get on your bike!

4 Simple tips for keeping hay fever at bay Hay fever is a real concern for many, inciting much more than just the sniffles. Commonly affecting the eyes, throat, sinuses and nasal lining, it can also adversely affect other areas of your life including, social life, emotional wellbeing, performance at school or work, and self-esteem. Here are a few tips to help see you through the hay fever months: Take antihistamines roughly two weeks before symptoms start and continue throughout the hay fever season to improve their punch. Seven out of ten highly stressed hay fever sufferers rate their symptoms as unbearable. Studies suggest sufferers who aim to reduce stress levels, succeed in reducing hay fever symptoms too. So close your eyes and take a deep breath. Exercising when hay fever is rife may seem like an impossible idea, but regular exercise can actually improve symptoms and reduce stress levels. If heading outside, early mornings and early evenings are best for low pollen counts. Get a good night s sleep. Sleep helps your body recover and gets you ready for the day ahead. Having the recommended minimum seven hours a night will keep you functioning fully and more able to handle daily stresses. Eat plenty of anti-inflammatory and immune boosting foods to reduce symptoms such as, garlic, honey, fruit and vegetables, and foods rich in omega 3 and 6 such as oily fish, poultry, eggs, nuts and seeds. If you needed another reason to quit smoking, cigarette smoke is an allergen and will further irritate your eyes, the lining of your nose, throat and airways. Flush out your system by drinking plenty of water, using eye washes or drops and nasal sprays. Anything to help wash away allergens and mucus is worth a go. Keep an eye on the pollen forecasts and try to stay inside at times of high pollen counts. If you have to go out, avoid gardens, parks and woodland; and head to the beach instead.

mix of blueberries and strawberries 4 tbsp natural yoghurt 200ml semi-skimmed milk Honey, to taste Lemon or lime juice, to taste Add

5 Food ideas It s time to think about putting away the bulky comfort foods and enjoy the lighter, fresher tastes of spring crops. Here are a few recipes to get you started: Breakfast Avocado and berry smoothie Serves 2 1/2 avocado, stoned, peeled and chopped 150g mix of blueberries and strawberries 4 tbsp natural yoghurt 200ml semi-skimmed milk Honey, to taste Lemon or lime juice, to taste Add all ingredients into a blender and blend until smooth Add a little water if the consistency is too thick, pour into two glasses and enjoy.

Lunch Tapenade and rocket pittas Serves 2 35g roasted and salted almonds 1 clove garlic 400g olives, pitted and drained 40g celery, chopped 1 level tbsp dried herbs 1 tbsp balsamic vinegar 1 tbsp

6 Lunch Tapenade and rocket pittas Serves 2 35g roasted and salted almonds 1 clove garlic 400g olives, pitted and drained 40g celery, chopped 1 level tbsp dried herbs 1 tbsp balsamic vinegar 1 tbsp lemon juice 1/4 tsp ground black pepper 80g wild rocket, washed and dried 2 wholemeal pittas Only six tablespoons of the tapenade is needed in this recipe, the rest can be stored in the fridge for use in other dishes, such as added to spaghetti bolognese, pizza, topped onto eggs and much more. Put the almonds into a food processor and pulse until finely chopped Meanwhile, warm the pittas in a toaster or under a grill Add the garlic, olives, celery, herbs, balsamic vinegar, lemon juice and black pepper to the food processor and pulse until finely chopped. This is your tapenade In a bowl, combine six tablespoons of the tapenade with the wild rocket Slice the pittas in half and carefully pry open the pocket, share the mixture between the halves and serve.

Dinner Cannellini beans with spaghetti Serves 2 170g spaghetti 1 tin cannellini beans 25g parsley leaves, finely chopped 1 tsp lemon juice 1/2 tsp lemon zest, grated 1/2 tsp extra-virgin olive oil 1

7 Dinner Cannellini beans with spaghetti Serves 2 170g spaghetti 1 tin cannellini beans 25g parsley leaves, finely chopped 1 tsp lemon juice 1/2 tsp lemon zest, grated 1/2 tsp extra-virgin olive oil 1 1/2 tbsp extra-virgin olive oil 3 cloves garlic, chopped 1/2 tsp chilli flakes 225g cherry tomatoes, halved Salt and pepper, for seasoning Grated parmesan, for serving Cook the spaghetti as per the packet instructions, adding the cannellini beans during the last minute of cooking Meanwhile, in a bowl, mix the parsley, lemon juice and zest and 1/2 tsp of extravirgin olive oil. Put to one side Once the spaghetti and cannellini beans are cooked, drain the water - keeping 1/4 cup of the pasta water to one side, then return the spaghetti and beans to the pot Over a medium heat, add the remaining oil to a frying pan with the garlic and chilli flakes, stiring continuously for three to four minutes until golden brown Add the tomatoes and salt and pepper, seasoning to taste, until the tomatoes begin to break down, then add in a little of the pasta water at a time to get your desired sauce consistency Pour the parsley mix and the rest of the pasta water in with the spaghetti and beans, and toss together Serve the spaghetti onto two plates, top with the tomato sauce and finish with the grated parmesan.

SCAN & ADD MEALS & SNACK IDEAS

30 SCAN & ADD MEALS & SNACK IDEAS To kick start your weight loss after Christmas, here are 30 simple suggestions for breakfast, lunch, dinner and snacks. It s really easy to add a serving to your diary