Beyond Thanksgiving dessert and carving jack-o’-lanterns, this autumn gourd has a host of health benefits. Here are five ways pumpkins can improve your diet, sleep and skin, plus five easy and nutritious pumpkin recipes.
1. Healthy eyes
Pumpkin is a rich source of beta-carotene—it’s what gives it that rich, vibrant colour. Packed with potent antioxidants, it helps protect your vision from degeneration. Bonus: You’ll also see stronger nails and healthier hair.
2. Glowing skin
Pumpkins are rich in a host of skin-healthy vitamins: the properties from antioxidant-rich vitamin A (retinol) act as a shield for your skin, protecting you from the damaging affects of free radicals; vitamin C helps promote collagen production and renew the skin for a glowing face; and vitamin E improves skin tone.
3. Energy boost
The daily recommended iron intake for women is higher than for men, and as women age or become pregnant, the necessary dose increases. Pumpkins are full of iron, an immunity-boosting mineral that can help ward of illness and fatigue and keep your energy high.
4. Better diet
High in fibre (7 grams per one cup of canned pumpkin) and low in calories (26 calories for 100g), pumpkins can help you stay full longer and keep your digestion on track. The Heart & Stroke association recommends 21 to 38 grams of fibre a day, however most people don’t quite reach half that amount.
5. Improved sleep and mood
Don’t toss the seeds. Raw pepitas (hulled pumpkin seeds) are rich in tryptophan (yes, the same snooze-inducing amino acid that kicks in post-turkey dinner) and can help you get more Zs. This compound also supports serotonin, which not only helps you sleep better, but boosts your mood, too.
Whether you use the whole pumpkin, the pulp or the seeds, here are five must-try recipes, ranging from savoury to sweet.
Thai Pumpkin Coconut Soup
This silky soup is a mix of traditional sweet and sour Thai flavours and has only 159 calories per serving. It’s guaranteed to be your go-to winter warm-up soup.
Pumpkin Spice Muffins
A muffin is a great grab-and-go treat. Skip the maple cream cheese spread to keep the calorie count (250 calories) low.
Our editors share the items they are coveting this February—and they're all under $100.
As much as we love shopping, what we love even more is a good deal. Which is why we asked our style editors to share the items that they'll be shopping for this month. The good news? Everything is under $100, which means you don't have to feel guilty about picking a few things up yourself.
As I think about spring, I always begin to think about what sneakers I’m going to pick up. Spring is sneaker season, at least if you ask me. This year, I’m going back to basics with a classic pair of Vans. Bonus—they’ve been spotted on bloggers, models and off-duty actors, so you know this style is making a comeback. At the very affordable $80 price point, this will be money well-spent seeing as how I'll be living in them for the season. - Alexandra Donaldson, contributing editor
Graphic pants are everything at the moment. Dress them down with sneakers, add heels for a more professional look, pair it with a form-fitting top to keep it sleek. They'll go with everything. - Noelle Gauthier, style intern
Uniqlo women smart style ankle length pants, $40, uniqlo.com.
Easy to apply eyeshadow
If I’m wearing makeup beyond my under-eye concealer and mascara, it needs to be efficient. Which is why I have my eye on this Nudestix eye crayon. The metallic hue will add a bit of pizzazz to my makeup look, without too much extra effort.
Nudestix Magnetic Eye Colour in Twilight, $28, sephora.com.
How come boyfriend jeans always seem amazing in theory, but never translate into the model-off-duty look when worn? These "girlfriend" jeans have a tailored fit making them far more wearable.
Animal motifs have been hot on the runway—but if you can’t afford to spring for Gucci (and really, who can?) you can pick up this panther cropped sweatshirt from Forever 21. At $25 it’s a steal—and super cute to boot.
A few years ago I never could have imagined loving the kitten heel like I do now—but these days everything is old new again. The low-heel allows me to survive in them all day, so I'm thinking they'll be sticking around for awhile.
Say what you want about the Kardashians, but they have the perfectly tousled California-girl waves I'm after. Enter this new haircare line by their trusted hairstylist, Jen Atkin. I'm eyeing this texturizing spray to recreate their manes.
Good news for chocolate lovers: You don't need to feel bad about indulging in your guilty pleasure.
Chocolate should no longer be deemed a "guilty" pleasure because, it's true, eating chocolate has health-boosting benefits. Yes—adding a little bit of dark chocolate to your daily diet can actually help improve your health. Here's how.
1. Chocolate can improve your mental performance
A team of researchers looked at recent data from almost 1,000 participants and found that those who ate chocolate at least once a week performed better on cognitive tasks than those who ate chocolate less frequently. But watch out—eating too much chocolate (unfortunately, there is such thing) can cause high levels of cholesterol.
3. Chocolate improves your mood
Tryptophan, a plentiful amino acid that is found in chocolate, can help with depression or improving your mood in general according to this study. Chocolate even contains a "love chemical" (phenylethylamine), which can spike dopamine, a neurotransmitter associated with pleasure.
4. Chocolate improves vision
Chocolate's ability to improve vision is closely related to the way it improves blood flow. The flavanols that lower your bad cholesterol and blood pressure also protect the blood vessels in your eyes.
5. Chocolate prevents memory decline Scientists found a sweet way for older people to ward off memory loss and dementia: a dairy-based drink mix filled with cocoa flavanols. When consumed regularly, the mix promotes memory and learning by keeping the blood flowing in working areas of the brain.
6. Chocolate can help with weight loss
If you're having a hard time cutting sweets out of your diet, the good news is you can keep a little dark chocolate around. A recent study found that consuming dark chocolate lowers the desire to eat something sweet, salty or fatty. Indulging in a small amount of dark chocolate—not milk chocolate—every now and then should make it a little easier to stick to your diet.
Everyone should be able to eat chocolate cake. A few simple substitutions is all it takes to make our classic recipe free of dairy, gluten, eggs, white sugar and vegetable oil, without sacrificing the intense chocolaty taste and moist, fluffy texture you've come to love.
Image by: Canadian Living
By: Amanda Barnier andThe Canadian Living Test Kitchen
Source: Jodi Pudge
6 delicious chocolate recipes
The Ultimate Banana Bread
The aroma of baking banana bread is enough to drive just about anyone wild with anticipation. Our best version—made using the surprising (and mysteriously effective) technique of "marinating" the bananas in a buttermilk and baking soda blend—delivers on all counts. It's moist, buttery, sweet and chockfull of banana flavour. Get the Recipe: The Ultimate Banana Bread
Image by: Canadian Living
By: Adell Shneer and The Canadian Living Test Kitchen
Source: Leila Ashtari
6 delicious chocolate recipes
Dark Chocolate and Dried Cherry Scones
This dark chocolate and tart cherry bits in these scones eliminate the need for any jam or topping. This is a terrific snack to grab for mornings on the go, or to pack for a long car ride to Grandma's house. Get the recipe: Dark Chocolate and Dried Cherry Scones
Image by: Canadian Living
By: The Canadian Living Test Kitchen
Source: Jeff Coulson/TC Media
6 delicious chocolate recipes
Chewy Quinoa Bars
These nut-free treats are chewy and packed with flavour, thanks to the tasty fruit and toasted quinor, which also add fibre and protein to stave off hunger. Pack one in your knapsack for snack emergenices! Get the recipe: Chewy Quinoa Bars
We asked some of Canada's top celebrity designers to spill the beans on their best-kept design secrets—and did they ever! Read on for expert advice on everything from space planning and choosing paint colours to styling shelves and how to create a foolproof gallery wall.
The inside scoop on space planning
How much space do you need around your dining room table? Can you really make a room feel larger? Our experts weigh in.
Tip 1: Sofas should be two-thirds the length of the longest wall, and seating is placed close enough around so no person is more than eight feet from another to allow for easy conversation. — Glen Peloso and Jamie Alexander
Photography by Arnal Photography
Tip 2: One easy rule to figure out what size dining table you need: allow for a minimum of 30 inches walking clearance on all sides. — Karl Lohnes
Tip 3: Space planning is critical. For a kitchen island, for example, leave three feet of space between the island and surrounding counters. Ensure that appliances (like the fridge or dishwasher) can open without blocking traffic flow or hitting neighbouring walls or cabinets. Not leaving enough room is a mistake people make all the time, before they call a designer in a panic to help fix it! — Lisa Canning
Photography by Arnal Photography
Tip 4: Use mirrors strategically to expand space and increase the amount of natural light reflected in the room. Framing a wall with floor-to-ceiling mirrors adds a dramatic effect to the feeling and scale of the room. — Brian Gluckstein
Photography by Arnal Photography
Tip 5: Allow for 18 inches between the sofa and the coffee table so people have enough room to pass by and to make it easy to reach for drinks or food. — Amanda Forrest
Tip 6: Want to make sure furniture fits before it arrives at your door? There are a host of free sites (like planyourroom.com) that allow you to put furniture onto a scaled floor plan. Another option? Many furniture and decor stores offer free design services, and they'll do the calculating for you. — Janette Ewen
Light it up
Follow these five rules and your lights will shine in all the right ways.
Tip 2: Install dimmer switches; they're a practical way to control light and energy consumption. — Amanda Forrest
Tip 3: The bottom of the shade of your bedside reading lamp should be at shoulder height when sitting in bed. Do the math! — Karl Lohnes
Tip 4: Choose a pendant or chandelier that's one-third the size of the table or kitchen island. Hang it approximately 30 to 36 inches above the table or island; if there are more than one, place them 12 to 18 inches apart. — Mia Parres
Tip 5: Incandescent bulbs are great for atmosphere lighting, but LED bulbs are more suited to task lighting, when you really need to see what you're working on. — Janette Ewen
The inside scoop on paint and palette
Did you know that paint selection should be one of the last decisions you make when decorating a room?
Tip 1: I'm a firm believer in mood boards. They're not just for designers! Gather together fabrics, paint samples and inspiration images for a room before starting. It will create a picture and a trajectory that you may not have thought of. — Steven Sabados
Tip 2: When you design a room, pull your palette from one inspiration fabric. Whether you use a whimsical print or a more traditional pattern, take all the colours present in that material and allow those to guide fabric selection for pillows, throws, drapery and upholstery in the room. Take that same fabric to the paint store and have a custom colour mixed that matches one of the hues exactly. — Lisa Canning
Tip 4: Fine finish Choose a fresh trim colour in a semigloss, such as Benjamin Moore's Chantilly Lace OC-65. It creates a subtle separation from a matte wall, and it's a much more durable finish, which comes in handy since trims are usually the most touched, bumped and scuffed parts of our homes. — Mia Parres
Tip 5: Colour pop If you buy that cool orange statement chair, give it a buddy. When you're adding a colourful piece to a space, always have at least one other subtle hit of that colour elsewhere in the room to create a cohesive feel. — Tiffany Pratt
Tip 6: Want to make a room feel taller? Paint baseboards and crown moulding the same colour as the walls. Want it to feel huge? mix one-third of the wall colour into the ceiling paint. — Karl Lohnes
The inside scoop on styling
You've bought the sofa and painted the walls. Now what? Our experts show you how to style a room like a pro.
Tip 1: Shop at stores that have liberal return policies and buy three times as much as you think you need. This gives you plenty of merchandise to play with to see what works and what does not. Mix in unique family heirlooms and vintage finds with the new pieces you purchase to create a naturally curated look. — Janette Ewen
Photography by Magdalena M
Tip 2: For a no-fail pillow combination, you need only three: one 20- by 20-inch, one 16- by 16-inch and one 12- by 16-inch. Those sizes look good together no matter how you arrange them! — Jo Alcorn
Tip 3: Beauty is in the details When styling a console, include framed art on easels or leaning against the wall; it's a great way to display smaller pieces. Create a dynamic vignette by mixing in boxes, vases and vintage pieces in differing heights and dimensions. — Brian Gluckenstein
Tip 4: Mix and match Use these common elements when styling shelves: stacks of books, gorgeous flowers and at least one accessory that has a lot of shimmer and shine. Varying heights and textures is also really important for visual interest. — Lisa Canning
The inside scoop on art
Take the mystery out of hanging art.
Tip 1: Make your own art! Buy a canvas in a size you're looking for, then grab some paint in the colours you're decorating with, and see what happens. Great masterpieces are born of happy accidents or beautiful mistakes. — Tiffany Pratt
Tip 2: When hanging art on an empty wall, the middle of the art should to be hung 66 to 72 inches off the floor. — Karl Lohnes
Tip 3: Art relates to furniture, not the ceiling: Keep art about six to eight inches above the sofa, or any piece of furniture, when hanging it. — Glen Peloso and Jamie Alexander
Tip 4: For a gallery wall, use different-size frames in one single finish and select artwork with a consistent theme in colour or subject matter to keep the display cohesive. — Brian Gluckenstein
Each year, top designers and brands showcase the best in innovative and inspiring design from around the world at The Interior Design Show in Toronto. We’ve picked our top Canadian designers that you may not have heard of yet, but should.
"I've seen more changes this year than in the past three years," says Lisa Gittens, a tax expert at H&R Block.
Here are eight things families will want to be aware of when filling out their 2016 return.
1. Last chance on certain tax credits
The government is phasing out a handful of tax credits and focusing on larger benefits. The children's arts and fitness tax credits will be halved for the 2016 tax year, and cut completely next year, meaning families will no longer be able to defray costs for things like swimming lessons, ballet and tutoring. For post-secondary students, the education and textbook credits are being eliminated in 2017, although education amounts carried forward from previous years will still be claimable.
2. No more income splitting
Also gone is the Family Tax Cut, which lets the higher-earning spouse transfer up to $50,000 of income to the lower-earner. During the 2015 election, the Liberals promised to cut it, calling it a "tax break for the wealthy."
With the benefit gone, Gittens recommends a spousal RRSP, which allows the higher-earner to contribute to the lower-earning spouse's RRSP and claim the tax benefit. "You may have an RRSP set up, but you haven't thought about setting it up for your spouse. This is an ideal time to use that strategy," she says.
3. Changes to child benefits
The Canada Child Benefit was a signature feature of the 2016 budget, replacing the old Universal Child Care Benefit and the Canada Child Tax Benefit. It's non-taxable, so you don't have to claim it. However, in order to continue to receive the benefit, both parents must file a return, even if one doesn't generate any income, says Gittens.
Also keep in mind that the benefit started in July, so you still have to claim the taxable UCC for the first six months of the year.
4. New tax rates
New tax rates mean you may or may not be pleasantly surprised by the size of your tax bill this year. If you're in the meaty middle that earns between $45,000 and $90,000, your rate will come down to 20.5 percent from 22 percent.
"Most Canadians will be receiving more money at the end of the day than they were under the old system," says Jamie Golombek, managing director of tax and estate planning at CIBC Wealth Strategies Group.
However, high-income earners will be paying more due to a new 33 percent bracket for people earnings more than $200,000.
5. Child care expenses
Childcare costs are usually the biggest deduction available for families, says Golombek. But what many people don't realize is that it goes beyond simply daycare. If you have a nanny, you can claim that expense, but also babysitting, if it's during the day, and summer or day camp.
6. Disability tax credit and family caregiver amount
If you have family members with a disability there are certain credits that may be available to you. The Disability Tax Credit is available to people with disabilities to reduce their taxes. For children under age 18, a parent or caregiver may be able to claim the unused amount.
If you're a caregiver to a family member with physical or mental impairments, you may also be able to claim an additional $2,121, according to the Canada Revenue Agency.
7. Selling your principal residence
Selling your home has typically not been something you've had to report on your taxes, because usually Canadians don't get taxed for capital gains on their principle residence. But starting with the 2016 tax year, individuals who sold their principal residence during the year must report the sale. The government is ostensibly doing this to crack down on people who try to pass off income-generating homes as their principal residence.
8. eFile early, get your refund early
Tax deadline is April 30, but if you want to get ahead of the game, file early, before the government is inundated with last-minute returns. You can still file the old paper return, but Gittens says you'll be looking at a turnaround time of anywhere up to eight weeks, versus 10-14 days for a return filed early and electronically.