â€¢ Use scrupulously clean metal or glass bowl and clean beaters. A tall, narrow bowl that maximizes the beating action Is preferable to a wide, shallow one.
â€¢ Bring eggs to room temperature in bowl of warm water if necessary; cold eggs do not beat up to as high a volume.
â€¢ Separate eggs carefully, not allowing the least speck of yolk into the whites. If this happens, use a piece of eggshell to lift out yolk cleanly. To be on the safe side (and in baking, this is the side you want to be on), separate yolks and whites into two separate bowls. Check each white, then transfer to bowl in which you intend to make meringue. This way, a bit of yolk in the last egg white won't ruin the rest, which, when making an angel food cake or dacquoise, can be close to a dozen.
â€¢ Beat at low speed until foamy; add cream of tartar, if required in the recipe, at this stage to stabilize egg whites.
â€¢ Increase speed to high and beat until whites mound and form soft peaks that droop when the beaters are lifted.
â€¢ At this soft peak stage, begin gradually adding sugar, about 2 tbsp (25 mL) at a time, until whites form glossy peaks that stand straight up when beaters are lifted. Sugar helps stabilize and stiffen whites.
These supposedly healthy exercises could be hindering your fitness goals. Here's why you should ditch three common culprits for more helpful exercise habits.
You put in a lot of effort at the gym and want your hard work to pay off. But some exercise practices could actually be sabotaging your fitness goals. We spoke to fitness expert Brent Bishop about three common things people do to get fit, how they can backfire and what to do instead.
1. Sit-ups Many people who want flat stomachs and strong abs turn to sit-ups, but Bishop says most of us should eschew this abdominal exercise. "It's an exercise that puts you in excessive flexion, which most of us are already in all day while sitting at work," says Bishop. "Your hip flexors are already tight and short, so why tighten them and shorten them more? It puts a lot of strain on the discs over time."
And since the sit-up mainly engages the rectus abdominis (the top layer of abdominal muscles) and hip flexors, it doesn't help tighten or strengthen your core the way other exercises might.
Instead: Try planks. Variations of the plank activate your entire core, including your transversus abdominis (the innermost abdominal muscles), obliques and lower back. Not only will they help you chisel your waist, Bishop says planks promote proper posture, help alleviate back discomfort and minimize risk of injury down the line.
2. Boot camps Not all boot camps are bad, says Bishop, but there's a troubling trend in which these exercise programs urge large groups of people to do as many burpees, pushups or squats as they can, as fast as they can. "It's very competitive. If you can do them fast and do them correctly, that's great. But if you can't do them properly, you need to back off on the reps and tailor your form," says Bishop.
A more-is-better mentality makes injuries more likely because there is little focus on performing the exercises well, and the lack of emphasis on engaging muscles properly makes the moves less effective.
Instead: Focus on doing exercises slowly and properly. Once you can complete them through the full range of motion with perfect form, feel free to speed it up or add weights while maintaining effective posture throughout.
3. Monotonous cardio Many people who are focused on losing weight spend hours running each week or use the elliptical nearly every day because they think cardio is the best way to burn calories. "People who are putting in a lot of mileage are probably putting more stress on their joints than they need to," says Bishop. "If they're not doing strength training, not only are they not going to lose weight as effectively, but they're losing lean mass, too."
Instead: Replace about half of your cardio with strength training. "You're going to increase muscle a bit, so your metabolism is going to elevate and, over the long term, you're going to end up burning more calories," explains Bishop. "Not only that, but if you do high-intensity strength training, there's an after-effect in which your metabolism is elevated eight to 12 hours afterward, so you burn more calories after that workout."
We show you how easy it is to get breakfast on the table when you start with our overnight steel-cut oatmeal. The best part? We have both sweet and savoury topping options so you can satisfy any morning craving.
Sweet and savoury make-ahead oatmeal recipes so weekday mornings don’t feel so hectic
Egg Benedict Oatmeal
Poaching an egg isn't as difficult as you may think. The trick is to keep the water at a gentle simmer and give it a good stir before you add the egg. Look for small ham steaks alongside bacon in the supermarket, or use up leftover cooked ham.
Image by: Jodi Pudge
By: Gilean Watts and The Canadian Living Test Kitchen
Source: Canadian Living Magazine: September 2016
Sweet and savoury make-ahead oatmeal recipes so weekday mornings don’t feel so hectic
Thai Peanut Butter Oatmeal
This combination of flavours is a little out there, but trust us—you'll want this dish for both breakfast and dinner. The chili pepper plays superbly against the sweet coconut chips and the creamy peanut butter, giving you the ultimate sweet and savoury fix.
For the baseball buff
If your partner already has a Blue Jays hat and jersey surprise him with this handsome—and darn right cute—blue jay pin. This tiny treasure will allow him to sport some pride on the lapel of his jacket or event suit.
For the Clean Freak
If the smell of synthetic pine won’t cut it for your man (you got a keeper) gift him with a car smell that's more refined, and customizable. Infuse his vehicle with his favourite essential oil blend to feel soothed, uplifted and refreshed while you're on the road.
For the gym rat
Do you lift bro? Well if your man does then headphones, sans strap, will make all the difference while he’s pumping iron. These wireless Jaybird in-ear bluetooth sport headphones are sweatproof, which means no slipping our of your ears, and offer a long battery life, eight hours, before it needs a charge.
For the coffee addict
Does your main squeeze appreciate a strong cup of coffee every morning? Buy him this french press with a cute little message, he’ll be sure to think of you fondly before he starts his day.
Brewed with love french press, $39.50, indigo.com.
For the fitness fanatic
This stylish little band automatically tracks steps, distance, calories and sleep. If your man is a triathlete this fitness tracker is swim proof and it also uses a replaceable battery (that lasts up to six months), so you'll have no hassle with daily charging after a training session.
For the fragrance aficionado
If your man has more than five fragrances, that he actually alternates between, that means he’s a fragrance guy. Try gifting him with the newest scent from Clean; Black Leather. The juice is a spicy blend of smoky musk, bergamot and black peppercorn.
For the bearded hipster
A freshly laundered man is something any woman can get behind, so consider this gift a win win. Give him this trio of male grooming essentials: facial cleanser, beard conditioning shave lube and beard oil.
For the music man
If your paramour is into his beats and always on the move gift him with this retro looking amp shaped portable speaker, the smallest from the music minded brand. It’s got a rechargeable lithium-ion battery that will allow him to blast his tunes for a solid 25 hours before needing a charge.
Your body needs some sugar to function, but Canadians, who consume the equivalent of 26 teaspoons of the sweet stuff every day, are probably overdoing it. We break down what too much sugar does to your body, and how you can cut back.
Good news for those with sweet tooths: Glucose is our main source of fuel, so, yes, we actually do need sugar in our diets. But don't get too excited— they're not all alike.
"All carbohydrate-containing foods, whether candy, pop, fruit, vegetables or grain products, break down into glucose in our bloodstream," says Patricia Chuey, a Vancouver-based registered dietitian. "But our bodies respond differently when we get sugar from nutrient-dense, fibre-rich foods, eaten as part of a balanced meal that contains protein, compared to 'empty' calories from zero-nutrient, fibre-less foods."
Those carb-heavy, low-nutrient foods cause our blood-sugar, or glucose, levels to spike, triggering the release of insulin in response. One of insulin's jobs is to move glucose from the blood to our liver, muscle and fat cells for storage, and when there's more in our bloodstream than what our bodies need for energy, it can end up as stored fat—"even though fat, per se, wasn't consumed," says Chuey. That's partially why excess sugar consumption is linked to fatty liver disease, as well as Type 2 diabetes and heart disease. Fibre-rich, nutrient-dense foods, on the other hand, break down more slowly, so they don't cause as much of a blood-sugar spike, or the resulting weight gain.
That doesn't mean you have to skip your favourite sweet indulgences entirely. What we know today is that moderation is key—a little sugar won't hurt you.
But, for the most part, Canadians are not consuming a little sugar. According to Statistics Canada, on average, 22 to 26 percent of our total daily caloric intake consists of sugar. Put another way, that's an average of 110 grams, or 26 teaspoons, per day. And it's not just how much; experts are also concerned about where it comes from.
"Whole foods that are sweet, like fruit, can be good sources of vitamins, minerals and fibre, which can contribute to overall health," says Gita Singh, a research assistant professor at the Friedman School of Nutrition Science and Policy at Boston's Tufts University.
It's added sugar, regardless of the source, that's the problem. You'll find it in processed foods, such as many breads, soups, salad dressings and pasta sauces. And then there's pop, sports drinks and fruit drinks, which experts collectively refer to as sugar-sweetened beverages (SSBs). These drinks are among the top causes of obesity and its attendant ailments, which include heart disease, Type 2 diabetes, certain types of cancer and other chronic diseases. In fact, Singh coauthored a report published in the medical journal Circulation that estimates SSB consumption is partially responsible for the diabetes-, cancer- and cardiovascular disease–related deaths of 1,600 Canadians each year.
The fact that SSBs are a leading source of excess sugar in our diets is galling but encouraging. That's because the solution is straightforward: Stop, or at least cut back on, drinking them.
Chuey says you can further reduce the added sugar in your diet by avoiding convenience foods that list sugar (or maltose, corn syrup, cane sugar or honey) among the first three ingredients; swap your caramel macchiato for a latte; and top plain yogurt with fresh fruit. The less sugar you consume, the less you'll end up craving.
But when you do indulge, go all in. "Apply the pleasure maximization principle," says Chuey. "Make it really worth it! Not in terms of quantity, but the kind of quality that will really satisfy." So skip the soda fountain. But those homemade cookies? Enjoy!
YOUR BODY ON SUGAR
Click on image for larger view. Illustrations, thenounproject.com.
There are lots of table sugar subs on the market, but how do they stack up, health-wise?
Stevia: Zero calories per teaspoon
Stevia is a zero-calorie, fructosefree option.
Date sugar: 11 calories per teaspoon
Date sugar contains all the fibre and nutrients found in the dried fruit.
Coconut sugar: 15 calories per teaspoon
Made from the sap of coconut-tree flowers, coconut sugar has the same calorie count as table sugar, but it's lower on the glycemic index.
Agave nectar: 15 calories per teaspoon
Agave nectar is about 1 1/2 times sweeter than refined sugar, so you can use less. But it's high in fructose (hello, blood-sugar spikes!).