Easy ways to boost the heart you love

Tags

additional calories, arteries, bake, balanced diet t, banana, beer, beneficial, binge watching boxsets, boil, boost your heart health, booze, bowl, breathe more easily, cancers, cheese, consumption of alcohol, cream, dance class, dat, decrease inflammation, desk jobs, exercise, extra-large hot chocolate with cream, fat, fill you up, fizzy drink, food, friends, fruit and veg, frying, fun, garlic, Give up smoking, goodness, GP, grill, handful, happiness and connections, healthy, heart, heart attack, heart happier zone, heart harming, herbs, high blood pressure, ideas, lemon juice, live well, liver, Loneliness and isolation, lower your cholesterol levels, moderation, nuts, Online abnormal heart rhythms, or poach, overload your plate, portion sizes, prepare your food, protein, quitting, Red wine, rich source of the omega-3 fatty acids, risk, sad, salt, save money, smell better, smoke free, Snack on nuts, social media scrolling, spices, sport, steam, stokes, stress hormones, sugar, take-aways, taste good, teeth, treats, Valentine’s Day, vodka, waistline, walnuts, water, well, wholegrains

Valentine’s Day may have been and gone, but you still need to look after your heart and keep it healthy and strong if you want to live well.

On the go food, desk jobs and social media scrolling can all lead to a life that isn’t so great for your heart.

We aren’t here to spoil the fun or lay down the law, but we have some easy to implement ideas that could help you to boost your heart health and lead a better, fitter, happier life in 2020.

Look at portion sizes
The extra-large hot chocolate with cream, the super-size fizzy drink at the cinema and just one more slice of cake might taste good, but the additional calories, sugar and fat could play havoc with your heart as well as your waistline and your teeth. When it comes to portion sizes, you don’t have to overload your plate at every meal or fill your bowl to the top when it comes to cereal. Go easy on meat, stack up the veggies and be sure to drink plenty of water.

Snack on nuts
Yes, we know they come with fats, but eating nuts can help lower your cholesterol levels and half a handful with a banana will help to fill you up. You might want to try walnuts because they are a rich source of the omega-3 fatty acids that can help decrease inflammation in the arteries and protect your heart.

You generally want to eat a balanced diet that is rich in fruit and veg as well as wholegrains, protein and water. Yes, have treats but don’t make take-aways your daily supper staple or you may end up in trouble.

Think about how you cook
As well as what you eat, when it comes to your heart, you need to think about how you prepare your food. To boost your heart and overall health, we suggest you avoid frying or cooking foods in fat and this includes meat, fish and vegetables. If you bake, boil, grill, steam, or poach you will get all the goodness without the nasty heart harming extras. If you are worried about losing flavour, add in spices, herbs, garlic and lemon juice but ease up on salt, cheese and artery clogging cream.

See your friends
Loneliness and isolation aren’t good for any of us. As well as leaving us sad and prone to eating junk food and binge watching boxsets, it can raise the levels of stress hormones which can interfere with circulation and this makes your heart work harder, but not better. So, why not get out and see your friends, make new ones at a club or start a hobby and fill your heart with happiness and connections? Even better, play some sport or join a dance class and get some of the exercise your heart craves and loves.

Give up smoking
We know quitting is hard, but if you do smoke now is the time to stop. Smoking is one of the main causes of heart disease and as soon as you stop, your risk of a heart attack begins to fall. Quitting will also mean you smell better, breathe more easily, save money and generally live life in a smoke free, heart happier zone. There are many free resources out there to make this easier, and you can speak to your GP for help with this.

Ease up on booze
We always say everything in moderation, and that includes drinking. Some research says drinking red wine could be beneficial for your heart, but this is a ‘may’ so if you want to boost your heart health, limiting your consumption of alcohol will be a step in the right direction. Too much wine, beer or vodka won’t be good for you and can lead to abnormal heart rhythms, high blood pressure as well as strokes, liver issues and some cancers.

The thing is, you only have one heart, so love it and look after it and it will serve you well.

Team Pure Beauty

Why getting up early could be good for you

Tags

6am, accomplished, accounts, admin, alarm, bagel, big shifts, blog posts, body clock, boxing session, breakfast, cared for, cereal bar, change, coffee, cup, doing some yoga, early hours, Eggs on toast, emails, energy, extra time, feel good, flexible hours, goals, good intentions, half an hour, hard work, healthy breakfast, hot, house, inbox, keen, lemon juice, lifting weights, listening, Me time, meditation, mental health, minutes, morning person, motivation, peace of mind, perfect time, phone calls, plan your day, podcast, productive, quietest time, running, silent, sleeps, smashed avocado on rye bread, smoked salmon, smoothie, Special, start your day, stillness, suggestions, sun, sunrise, switch, tea, thoughts, to do list, treadmill, walk, watching, work, write, writing a gratitude journal, yelling

The early hours might not be something you are familiar with or keen on, but they are not only the quietest time of the day but can also be the most productive.

No one yelling “mum,” no phone calls coming in and no emails landing in your inbox that need an urgent response. There’s also something really special about watching the sunrise and feeling accomplished before breakfast.

If you’re not a morning person, this might sound like hard work, but setting your alarm just a little earlier each day can be all it takes to make big shifts and we have some suggestions on how to make the switch.

Me time
We all know that time by ourselves can be hard to come by, but even a few extra minutes by yourself with your own thoughts can be huge for your peace of mind and mental health. Whether ‘me time’ to you means meditation, doing some yoga, writing a gratitude journal or listening to a podcast with no interruptions, mornings can give you the time to do this, so you feel cared for and looked after.

Do some exercise
We all have good intentions, and we all have our own body clocks, but while the rest of the house sleeps, you could fit in the exercise you keep meaning to do. It could be going for a walk as the sun comes up, running on the treadmill, doing a boxing session in the living room or lifting weights, all of these are a great way to start your day and work towards a goal. Whatever makes you feel good and gets you moving, go for it and we think you will be surprised the energy and motivation this will give you for the rest of the day.

Enjoy one hot cup of coffee
How many times do you make your first coffee of the day but never actually get to drink it while it is hot? Even getting up half an hour earlier than usual will mean you can make yourself a coffee, or tea, and sip it while it’s hot and plan your day.

Eat breakfast
Giving yourself a little extra time in the morning means you can prepare and enjoy a healthy breakfast. It is so easy to grab a cereal bar or knock back a smoothie as you run out of the house, but it doesn’t have to be that way. Eggs on toast, a bagel with smoked salmon and lemon juice or smashed avocado on rye bread are all easy to prepare, quick to eat and good for you – so make that extra time in the day count.

Get to work
For some people, the stillness of the morning is the perfect time to do some work. With an increasing number of us working for ourselves, or having flexible hours, being able to get through your to-do list can be done on your terms. Maybe you are most productive at admin at 6am, or you like to write blog posts when the office is silent, or it could be that getting your accounts done before 7am makes you feel organised and efficient.

Find what works for you and you’ll be amazed at how those extra hours can change the way you live and feel.

Team Pure Beauty

Salad, but not as you know it

Tags

apricots, Asparagus, Balsamic vinegar, BBQ, beef tomato, cherry tomatoes, cold water, crushed, dinner, Extra virgin olive oil, free range chicken breasts, friends, garlic, grated, Hot Tuna and Sweetcorn Salad, ingredients, lemon juice, lemon zest, lunch, luscious green salad, olive oil, organic butter, pan, pan of salted water, peppery leaves, picnic, pitta, plates, red chilli, red onion, Red wine, roasting, rocket, salt and pepper, serve, slivers, soft, steaks, Summer chicken salad, tasty, trimmed, tuna, Vegan, very finely sliced, Watercress, Watercress and apricot pitta bread

How many times do you buy luscious green salad, only to find it limp and sad at the back of the fridge because you don’t know what to do with it?

Full of flavour, the peppery leaves of watercress and rocket contain essential vitamins and can be a great addition to any diet.

Whether you are having friends for dinner, planning an end of term BBQ or packing a picnic for the park, we are here to share some ideas of how to get the most out of your salad leaves.

Watercress and apricot pitta bread
This vegan option takes around 10 minutes to get ready and serves two, making it a quick, easy lunch that is light but tasty.

Ingredients
1 bag of watercress and rocket (washed)
4 ripe apricots
½ a head of fresh fennel
Extra virgin olive oil
Wholemeal pitta breads
For the dressing:
75ml of extra virgin olive oil
1 clove of garlic, peeled and crushed
½ teaspoon of lemon zest
Fresh lemon juice
Salt and pepper

To start, halve the apricots, cut them into slices, brush them with oil and place in a hot, dry pan and cook for a minute or so, turning so they are soft.

To make the dressing, whisk together the lemon juice, lemon zest, garlic, olive oil, and salt and pepper, adding more lemon juice if required.

Toast and break open the pitta bread, add the salad and apricot slices, and enjoy.

Summer chicken salad
This is perfect for a mid-week treat or a lighter alternative to a full roast with all the trimmings.

Ingredients
2 free range chicken breasts
1 x bag of watercress and rocket
1 beef tomato, sliced
60ml olive oil
Large bunch of fresh asparagus, trimmed and washed
Salt and pepper to season

For the dressing
1 red onion, very finely sliced
1 red chilli, grated
2 tablespoons of olive oil
2 tablespoons of cold water
Salt and pepper to season

Method
Start by making the dressing as giving it time to settle before eating makes it taste best. Ensure that the onion is finely sliced into slivers and the garlic is well crushed. Put all the ingredients into a glass bowl and beat with a fork until you have a smooth mixture. Pour into a jar and put in the fridge.

We would suggest either putting the chicken on the BBQ or roasting for around 25 minutes, using any left-over garlic plus salt and pepper to season.

Cook your asparagus for two minutes in boiling salted water, then drain and set aside.
Wash the watercress and place onto each plate, then add the chicken and asparagus before drizzling on your dressing – and enjoy.

Hot Tuna and Sweetcorn Salad

Ingredients
1 bag of watercress and rocket
2 fresh tuna steaks
Cherry tomatoes
2 fresh corn on the cob
Olive oil
Balsamic vinegar to drizzle
A large knob of organic salted butter
Salt and vinegar

Method
Firstly, boil your corn on the cob in a pan of salted water, chop the tomatoes and wash them, together with the watercress and place on plates.

Next, cook the tuna steaks but do note, this doesn’t take long and burning can happen easily, so don’t walk away mid-cook! Brush the tuna lightly with oil, and season with salt and pepper. Place the fish in a heated frying pan over a high heat and cook for just a couple of minutes, depending on how thick the steaks are. Then, turn the tuna over and cook for another couple of minutes.

Add a drizzle of the balsamic vinegar to the salad, place the tuna on the leaves, drain and butter the corn and enjoy with seasoning as required.

Team Pure Beauty

Make yours a healthy breakfast

Tags

almond, bake, baking powder, bicarbonate of soda, black pepper, blueberries, blueberry, bus, butter, cereal, chia seeds, cholesterol-lowering monounsaturated fats, classic, creamy avocado on toast, eggs, extra hungry, fibre, food processor, free range eggs, hearty dinner, home, lemon juice, light brown sugar, margarine, Monday meetings, nut butter, oat milk, olive oil, orange zest, organic oats, packed with protein, PB, peanut butter on toast, plain Greek yogurt, Poached Eggs, popular, pure orange juice, sahre, salt, scrambled eggs, slices of banana, smoked salmon, smoothie, strawberry, sugar, team, toasted rye bread, vinegar, white toast, wholewheat flour, work, yogurt

We all know breakfast is an important meal of the day, so getting it right is important.

Rather than opting for white toast loaded with margarine or a bowl of sugar-coated cereal that will have your mood drop before you get the bus, instead choose a meal packed with protein, vitamins and minerals that will keep you full until lunchtime, or at least your 11am banana break.

Poached Eggs With Mushrooms and Tomatoes
Beef tomatoes and golden brown mushrooms served with a perfect poached eggs is a breakfast winner. To help the egg whites set, add a splash of vinegar to your water and add a little olive oil to the toast. If you want to make this into a hearty dinner, add extra mushrooms, smoked salmon and a serving of iron rich spinach.

Avocado & Strawberry Smoothie
This creamy breakfast blend is high in calcium and low in calories and a great way to start your day, especially if you are on the run. You will need:

• ½ a ripe avocado stoned, peeled and cut into chunks
• 150g of strawberries
• 150g of blueberries
• 4 tbsp. of natural yogurt
• 200ml of almond or oat milk
• Lemon or lime juice, to taste
• Honey if needed
• Ice cubes

Put all the ingredients in a blender and whizz until smooth. If the consistency is too thick, add a little water then either enjoy at home, or put in a bottle and take to work.

Nut Butter, Banana & Chia Seed Toast

This is a superfood twist on classic peanut butter on toast. It is packed with vitamins and minerals and for one tasty serving you will need:

• Half a large banana (sliced)
• A teaspoon of chia seeds (soaked for 15 minutes)
• 1 slice of dark rye break, toasted
• 1 tablespoon of nut butter (we like almond)
• 4 strawberries

Toast the bread then spread the nut butter on top. Place slices of banana on the nut butter and top with chia seeds and serve with the strawberries for an extra vitamin boost and enjoy before making a second round!

Avocado on Toast
There’s a real benefit to starting your day with creamy avocado on toast, a dish that is popular with our team. The fruit is loaded with fibre and fab cholesterol-lowering monounsaturated fats. Plus, the whole meal is ready in just three simple steps so you have to time to make it every day of the week. Mash the avocado onto toasted rye bread, drizzle with a little olive oil and lemon juice, then sprinkle with black pepper and enjoy. If you are extra hungry, added a serving of hot scrambled eggs.

Blueberry Muffins
Made with plump blueberries, whole-wheat flour, oats and Greek yogurt, these healthy muffins keep you full during those long Monday morning meetings. For 12 muffins you will need:

• ¼ of a cup of wholewheat flour
• 1 cup of large organic oats
• 2 cups of fresh blueberries
• 1 teaspoon of baking powder
• 1 teaspoon of bicarbonate of soda
• 1/2 a teaspoon of salt
• 1 cup of plain Greek yogurt
• ½ a cup of light brown sugar
• 3 tablespoons of melted unsalted butter, melted
• 1 tablespoon grated orange zest, plus two tablespoons of pure orange juice
• 2 medium free range eggs
• 1 teaspoon of pure vanilla extract

To start with heat your oven to 200C/400F/Gas 6 and line a muffin tin with muffin size paper liners.

Place the flour, oats, baking powder, baking soda, bicarbonate of soda and salt in a food processor and blitz until you have a fine powder. In a mixing bowl, whisk together the yogurt, sugar, butter, orange zest and juice, egg, and the vanilla extract. Add the flour mixture and mix together before adding in the blueberries. Make sure all ingredients are folded together well. Divide the mix into the muffin cases then bake for 20 minutes until they have raised and golden. Eat them at home or take to work and share.

Happy breakfast eating.

Team Pure Beauty

In a pickle

Tags

boil, bread and cheese, brown sugar, burgers, cast sugar, grill, jar, lemon juice, oven, over-ripe fruit, pan, preserving sugar, purple beauties, red onions, ripe damsons, saucer, sea salt, September, simmer, soft, tomatoes, wrinkles

As summer comes to an end and autumn begins, many of us are switching from burgers on the grill to jacket potatoes in the oven.

With a wide variety of gorgeous autumn produce on offer, this is the perfect time to get to work in the kitchen making chutneys, pickles and jams that will take you through to spring.

To save you slaving over books, we are sharing our favourite recipes that will make your mouth water and taste buds tingle.

Tomato chutney is an autumn kitchen cupboard staple and a great way to use up anything still growing on the allotment.

This recipe does take two days to complete, but is so worth it.

What you will need:
3kg tomatoes
500g red onions
1 large tablespoon of sea salt
500g juicy sultanas
500g cooking apples
500g organic brown sugar
1.14 litre spice pickling vinegar – we love Sarsons

Slice and skin the tomatoes and chop the onions as finely as you can, then place in a large bowl with the salt. Put a clean tea towel over the top and leave somewhere cool overnight.

Next day chop and core the apples and chop the sultanas too.

Mix the sugar and vinegar in a large pan, then stir as you bring to the boil and totally dissolve the sugar. Add the apples and sultanas and simmer for 15 minutes. Strain the tomatoes and onions in a colander, add to the pan and return to the boil. Then simmer the liquid for around an hour, stirring now and again until you have a lovely thick, pulpy mixture.

Once cooled, put into clean, sterilised jars and enjoy with bread and cheese.

Damson Jelly is a fantastic preserve that you can spread on buttered toast or enjoy with colds meats and Sunday lunch.

To make a decent batch of delicious jelly you will need the following ingredients and a little bit of patience, as this can be a fiddly recipe to perfect:

2kg soft, ripe damsons
The juice of two organic lemons
A bag of preserving sugar
Water

Once you have washed the fruit put it in a large pan together with 300 ml of water. Slowly bring to the boil before simmering for around an hour or until the damsons are soft.

Very carefully sieve the hot fruit and catch the resulting liquid in a large bowl. Leave to rest for around three hours.

Next measure the cooled mixture into a pan and add 500g of sugar for every 500ml of liquid. Stir this over a low heat and once the sugar has completely dissolved, raise the temperature and boil until the ‘setting point’ is reached. To find the setting point, put a little jelly onto a saucer, cool slightly then push with your finger. If the mixture wrinkles it is ready, if not, return to the heat, boil for five more minutes and test again.

Put the jelly into sterilised jars, cool before sealing and use within a year, but we think it will be eaten sooner than that!

September is the perfect time for blackberry picking and these purple beauties are perfect for making jam.

To make traditional no nonsense blackberry jam, you will need around three hours of time and the following ingredients:

2kg of just ripe blackberries – if they are a little sharp they will set better than over-ripe fruit
100 ml water
3 tablespoons of organic lemon juice
2kg caster sugar

Put the blackberries, lemon juice and water in a large pan and simmer until the fruit has broken down and is soft and lumpy. This tends to take around an hour and a half.

Once ready, add the sugar and bring to the boil whilst stirring all the time. You can then start testing for the ‘setting point’ using the same method as above. Once ready, place into sterilised jars and seal immediately. Leave in a cool, dark place for 24 hours and then you are ready to enjoy with fresh bread or scones and cream.

Happy cooking and let us know how you get on.

Team Pure-Beauty