Easy ways to boost the heart you love

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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

Are the foods you think are healthy really doing the job?

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It seems that every week the experts are telling us what to eat and drink to ensure we are in good health and living our best lives. The problem is, we can get information overload which means we don’t know what to do for the best, and often end up simply eating whatever we fancy.

We’ve had a look at some of the myths out there and hope it will help you work out what is good for you and what isn’t quite up there in the healthy stakes.

Granola makes a nutritious breakfast
Many of us think that granola and cereal bars are a healthy breakfast choice but this isn’t always the case. Yes, you can add granola to fruit and yoghurt, but these cereals often have extra added sugars, so it’s a good idea to check the label before you buy a new box. Grabbing a cereal bar on the go is easy, but do you really know what you are eating and how good for you it really is? One of the best things you can have for breakfast are eggs – be that boiled, poached or scrambled and having rye toast and avocado, will make things even better.

To juice or not to juice?
Fruit juice is considered to be a healthy way to increase your vitamin levels and clock up that all important five a day quota the world over. The reality is that the antioxidant, fibre, mineral and vitamin content of whole fruits are drastically cut when they are juiced. It’s so much better for you to eat fruits rather than to drink them, instead hydrate with water and have juice and smoothies now and again as a treat.

What’s the deal with honey?
Honey might be natural but sugar is sugar and nutrition-wise, agave, honey and maple syrup are no better than the bog-standard white stuff. You can eat it and enjoy it, but don’t over do it because your teeth and waistline won’t thank you.

Is coconut oil a healthy fat?
Unless you have been hibernating, you will probably be aware that coconut oil has been hailed as a ‘healthy choice’ in the kitchen. Yes, it has good points, but coconut oil is still high in saturated fat and it’s the unsaturated varieties that will do more for you in terms of health. Olive, rapeseed and sunflower oils all help to support heart health and they provide us with energy, while strengthening our immune systems too.

Red wine boosts health
Many of us do think that red wine is good for us because of the antioxidants that help fight disease. Yes, there is an element of truth here, but it still contains sugar and can make you feel lethargic and hungover, so don’t knock it back to excess because that will undo any good you have done!

Dark chocolate vs milk chocolate
How many times have you read that eating dark chocolate is good for you??? Well, it might help lower blood pressure but it won’t help with any weight loss as it is still pretty calorific. A little bit of what you fancy is true, but munching a family bar thinking your heart will benefit, might not be quite right so stick to a couple of squares.

Only fresh foods are good for you
We aren’t sure where this comes from, but you can eat frozen and tinned fruit and vegetables and still get the same nutritious benefits you will find in the fresh alternatives, sometimes even more. This is the case because the process of canning and freezing preserves most nutrients and antioxidants, so when you eat them they are still packed with essential vitamins and minerals. One thing to watch out for is tinned fruit that comes in sugary syrup, go for natural juice every time and if you rinse before you eat, even better.

Team Pure Beauty

Salad, but not as you know it

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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

How to keep your smile shining

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A bright, healthy-looking smile can make a great first impression and also improves your self-confidence and overall mood.

While we all do out best to look after our teeth, they can easily become stained as a result of smoking, poor oral hygiene, and consuming certain sugary foods and drinks like tea, coffee, and red wine.

We have had a look at how can look after your teeth and ensure your smile shines the way you know it can.

Brush your teeth twice a day, everyday
Brushing your teeth for two minutes, twice a day with a good quality fluoride toothpaste will help to remove the problem plaque that can cause bad breath, tooth decay, gum disease, and discolouration. Brush your teeth in a circular motion, paying attention to each tooth on all sides. Once you have finished, spit out any toothpaste residue, but don’t rinse your mouth with water or mouthwash as this will wash away the goodness of the fluoride in your toothpaste.

Don’t overbrush
Yes, brushing is an essential part of taking care of your teeth, but you need to make sure you do not overbrush as this can harm your enamel and expose the lower layers of your teeth, known as dentin. It is dentin that has a yellow tone, and it is impossible to whiten even with special toothpaste or professional teeth whitening treatments and kits. Brushing too hard can also cause your gums to recede which can make your teeth look longer, lead to increased sensitivity and, in extreme cases, tooth loss. These are things you all want to avoid, so if you have any questions about brushing, ask your dentist and they will be happy to help.

Floss, floss, floss
Remember to floss between your teeth at least once or twice a day as this can help prevent gums becoming inflamed, uncomfortable or bleeding when you brush. Use a clean section of floss or dental tape per tooth, slide it in between the teeth, and gently move it up and down to remove trapped food particles.

Use mouthwash in the morning
Mouthwash helps to kill bacteria, even in hard-to-reach areas. Use a mouthwash at least once a day, but not immediately after brushing, as this will wash away the residual fluoride from your toothpaste that helps keep teeth healthy.

Avoid sugary foods and drinks
It is a good idea to try to limit your sugar intake as much as possible for the sake of your teeth, as well as your overall health and wellbeing. If you do have it, eat it at meal times and sip plenty of water to help wash away some of the sticky residue sugar leaves behind.

Don’t smoke
Smoking can lead to bad breath, gum disease, mouth cancer, and tooth discolouration, so give it up, today and you will be so pleased you did.

Go to the dentist
It is vital that you have regular, six monthly check-ups at the dentist. Your dentist can identify problems in their early stages and advise on appropriate treatment so that your teeth and gums remain in excellent condition. Also see the hygienist as their specialist cleaning and care helps to keep your teeth, gums and mouth healthy, and your smile bright and shiny.

Team Pure Beauty

Make your smile sparkle

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The dress, the crowds, the sunshine and the location were all amazing at the recent Royal wedding, but it was Meghan Markle’s stunning smile that shone for us.

While we don’t all have access to celebrity dentists and expensive treatments, with a little time, care and know how, you can keep your teeth looking great.

Yes, we all know that we need to brush our teeth twice a day and floss (not the dance) at least once a day, but there are various other things you can do to ensure excellent dental health.

Choose your paste well
From extra minty and total whitening, to breath freshening and all day protection, there is more choice than ever when it comes to toothpaste. Opt for a good quality toothpaste with fluoride that helps protect against bacteria, plaque, tartar and decay. If you want one that prevents gum disease, deals with sensitivity, protects enamel or keeps teeth white, have a chat with your dentist to see what they suggest.

Look after your toothbrush
If you want to keep your teeth clean, you need to keep your toothbrush in good condition. This means rinsing it well after brushing and keeping it in a pot in an upright position when you aren’t using it to prevent bacteria growing. It is also good practise to get a new brush every three months, and if the bristles are looking tired and frayed, it is definitely time for a change.

Brush your tongue
Yes, we know it sounds a bit gross, but tongue brushing not only keeps your teeth healthy, it can also help stop bad breath because it removes bacteria from your mouth when you brush.

Go to the dentist
Sounds obvious, but going for a check-up every six months and having regular cleans with the hygienist, are vital for good dental health. This also gives you the chance to ask any questions you have or voice concerns that have been bothering you, like bleeding gums. They can help you with a daily brushing and flossing plan suits your needs. No one really like going to the dentist, but prevention is a lot less painful than cure.

Cut down on sugar
Limiting the amount of sugar in your diet is key to preventing tooth decay. Remember sugar is hidden in many products so do be mindful of what you are eating and drinking because while a smoothie might sound healthy, it could contain a lot of tooth unfriendly sugar. Water and milk are teeth healthy and while you can drink tea, coffee and red wine, they can stain your pearly whites and leave them less than pretty.

Don’t smoke
Smoking can stain your teeth yellow, cause really bad breath and can lead to gum disease as well as other serious health problems and diseases. The best thing you can do for your teeth, and general health is to stop!

If you have any questions, speak to your dentist and they will be only too happy to help ensure your teeth are happy and healthy.

Team Pure-Beauty