3 super simple ways to add more antioxidants to your diet.
Here's what to do to maximize your antioxidant intake.
1. Spice it up.
Both dried spices and fresh herbs tend to be extra potent with antioxidants. “Having a really liberal approach to herbs and spices in your cooking as opposed to a tiny sprinkle is really beneficial,” says registered dietitian Desiree Nielsen.
2. Go organic.
New research from Spain is suggesting that organic produce may have extra antioxidants. “Phytochemicals are a plant’s defence mechanism—kind of like its immune system,” says Nielsen. “So when you apply pesticides and herbicides to crops, the thinking is that the plant has less need to self-protect, so it downgrades those compounds.”
3. Eat whole foods.
You can have too much of a good thing, and when you take antioxidant supplements you run the risk they’ll aid oxidation rather than fight it. “It has a reverse effect if you take too much or take it out of the right context,” says Nielsen. “When you start isolating compounds from food, they often don’t behave in the way that you would expect.”
Our editors share their best health tips.
The magic number
You already know skimping on sleep is bad for you, but were you aware sleeping too much is no good, either? According to Harvard University's Nurses Health Study, women who slept too little (five hours or less) or too much (nine hours or more) scored lower on brain and memory tests and, by researchers' estimates, were mentally two years older than those who slept for seven to eight hours a night.
If you have a serious sweet tooth that's always getting you into (dietary) trouble, try to follow this very simple healthy-eating rule: Save the calories for the really good stuff. It's worth indulging in a favourite dessert or a special treat, but if you're feeling tempted to snack on something just because it's there, skip it.
To replenish your sodium levels after an intense workout—think hot yoga or a long run—add a pinch of salt to a glass of water.
Tools of the trade
Three must-have items for your healthiest year yet.
1. Skipping rope Even a short skipping session can deliver major cardio benefits. Plus, a jump rope is inexpensive, easy to use and—dare we say it—kinda fun.
2. Mini blender Prep a smoothie the night before, give it a quick whirl in the morning and dash out the door, healthy breakfast in hand. Single-serve blender, $27, hamiltonbeach.ca.
3. Sports bra No one wants to exercise without the right support. A good sports bra will feel snugger than your regular bra, but it shouldn't cause chafing. If you're big-busted, look for one that comes in actual bra sizes.
The hardest part of exercising is getting started. So when you don't want to head to the gym, make a 10-minute commitment to being active. If you want to stop after your time is up, that's fine—at least you'll have done something. But it's more likely you'll end up finishing your workout! — Kathleen Trotter, personal trainer
Research shows deep breathing reduces your heart rate and blood pressure, relieves stress and can even boost productivity. But those studies say we're all really bad at breathing properly. To do it right, try a free app like Breathing Zone (iOS) or Paced Breathing (Android). Or go the wearable route; new Fitbits and Apple Watches have built-in apps.
The Perfect Dutch Baby Pancake Image by: James Tse
Tired of your usual breakfast routine? Check out our scrumptious breakfast menu and discover eight new recipes that will make you fall in love with breakfast all over again.
The warm, heady spices of pumpkin pie shine through in this crisp, golden granola. If you close your eyes, it's kind of like eating pie for breakfast!
Individual frittatas make a great grab-and-go breakfast. Reheat them in the microwave or, wrapped in foil, in the oven. To change it up during the week, sandwich a warmed frittata in a toasted English muffin.
There's just enough cornmeal in these fluffy golden pancakes to give them a lovely, toothsome bite without being heavy and dense. Enjoy them with your favourite topping.
Here's a simple flavour twist on a Canadian muffin favourite – blueberry lemon. These muffins will have you jumping out of bed all week long. The glazed muffins are best enjoyed within 24 hours.
This quick bread, chock-full of carrots, raisins, coconut, walnuts and banana, is great to have on the counter for a quick breakfast fix.
Oat flour has a mild, slightly sweet and nutty flavour that makes these pancakes a satisfying breakfast. Find oat flour in health food stores or make your own.
Kids will love these breakfast pockets; they might even love helping to make them. Pizza dough is stretchy and tacky, so be sure that your work surface and hands are well floured to make the rolling process easy. Serve with salsa, ketchup or hot sauce. For best results, reheat frozen pockets wrapped in foil in the oven or toaster oven.
You probably have all of the ingredients for these puffy pancakes in your fridge and pantry right now! And since they're both delicious and quite quick to make, they're an ideal last-minute brunch dish for any season.