Chunky baskets Source: All About Ami
Crochet has made a comeback, with a colourful modern twist! Here's a round up of our favourite free projects on the web.
Create this simple bright bunting for your next party. The best part? It's reusable!
These colourful donuts are pretty sweet, don't you think?
This cozy striped blanket will be perfect for cuddling up with a great book.
Scrub your pots and pans in style with these patterned dishcloths.
This small bag is the perfect gift for the photography buffs in your life.
Store everything from toys to bathroom essentials in these cozy-looking baskets
String these mini houses together to create a garland for your child's room.
These cloths simple to make, they do a great job washing dishes and they're reusable.
We love this delicate crocheted necklace from All About Ami.
Colourful mini madalas are perfect for using up the yarn you have leftover from other projects.
This doily rug is totally on trend.
Bright fruit-themed potholders are the perfect addition to your kitchen.
No one wants to feel hangry or get hit with a midday crash—but that doesn't mean you have to visit the office vending machine. Instead, curb hunger pangs with these healthier, expert-approved alternatives.
1. Swap: Microwave popcorn for cauliflower popcorn
Even light microwave popcorn can be loaded with sodium, trans fats (which raise bad cholesterol and lower good cholesterol) and artificial colours and flavours, says Kelowna, B.C.–based registered dietitian Tristaca Curley. Instead, cut a head of cauliflower into bite-size pieces, then roast in the oven with some olive or coconut oil and sprinkle with sea salt flakes. This low-calorie, folate- and potassium-rich sub is a satisfying twist on that movie-night favourite.
Photography by Angus Fergusson
2. Swap: Store-bought gorp for DIY trail mix
Ready-made trail mixes can be full of sugar and salt, so create your own snack of walnuts (the nut with the highest levels of omega-3 fatty acids), unsalted sunflower seeds, dried apple bits and unsweetened shredded coconut. Add chocolate chips for an extra hit of sweetness. "For a tart superfood top-up, add golden berries, which resemble golden raisins," says Toronto-based registered nutritionist Joey Shulman. "They're lower in sugar versus other small berries, and they contain linoleic and oleic acids, which help with fat oxidation." Or add resveratrol-rich mulberries for their antioxidant punch.
3. Swap: Potato Chips for kale chips
"Regular chips contain trans fatty acids, the bad fat that can lead to heart disease and elevated cholesterol," says Shulman. "This superfood alternative is loaded with vitamins A, C and K." Tear kale leaves into bite-size pieces (discard thick stems), toss with olive oil and salt, then roast until crisp.
4. Swap: Salted pretzels for roasted chickpeas
Sure, pretzels may be low in fat, but they're loaded with salt and have no real nutritional value, says Curley. For a crunchy alternative, try oven-roasted chickpeas. These legumes are high in fibre, protein and iron, making them an ideal "fill me up" snack. Toss together chickpeas, olive oil, sea salt and your favourite spice (think smoked paprika, ground cumin, cayenne pepper or garlic powder), then roast until golden brown and crunchy.
5. Swap: Cheese crackers for a seaweed snack
Most crackers are processed carbs laden with artificial colours, preservatives and other additives. "In their place, top a sheet of nori with some canned tuna, smoked salmon or a meat alternative, like grilled tofu," says Curley. The seaweed is super satisfying and guilt-free: There are only five calories per sheet. Plus, sea vegetables are full of vitamins A and C, calcium, iodine (essential for metabolism) and iron.
6. Swap: Chocolate pudding for avocado and cocoa pudding
Chocolate puddings can be drowning in high-fructose corn syrup. For a healthier treat, mash an avocado, then stir in two tablespoons each of cocoa powder and hemp seeds and a quarter cup of honey, says Curley. This pudding is low in sugar and a great source of monounsaturated fats, vitamin C and fibre.
7. Swap: Granola bars for energy balls
Granola bars can contain as much sugar, fat and refined carbs as a chocolate bar. "Instead, stir together a cup of oatmeal with half a cup each of nut butter, hemp seeds and dried fruit," says Curley. Maple syrup or honey will help it stick together. This homemade option is high in fibre and protein, low in sugar and free of additives.
8. Swap: Chips and dip for hummus and carrot or zucchini coins
Processed foods like chips can raise blood sugar, triggering a release in insulin, which then lowers blood sugar. In the short term, these highs and lows actually increase cravings; in the long run, they can lead to weight gain. Try this clever swap from Curley. Using a mandoline or a sharp knife, slice carrots or zucchini into coins. Toss with olive oil, salt and pepper, then bake until golden brown and crisp. Serve with a side of hummus. (Brownie points if it's homemade!)
9. Swap: Banana chips for a loaded banana
This snack is often coated in sugar and deep-fried to give it crunch, so choose a fresh banana, which is glycemic index–friendly, suggests Curley. (Foods with a low-GI value are digested more slowly, so they won't cause a spike in blood sugar.) Top the banana with two tablespoons of your favourite nut butter, then roll it in hemp seeds. "You'll get a slow, steady rise in your blood sugar, so you'll feel full for longer," says Curley. Plus, this satisfying switch-up delivers potassium, protein, iron and omega-3s.
10. Swap: Chocolate-covered almonds for apple rings with nut butter
Almonds are a great snack, but when they're coated with chocolate, they turn into a treat. For a healthier option, slice a cored apple into rings. Top each slice with natural peanut, cashew or almond butter and sprinkle with hemp seeds, which are a great source of protein and omega-3 fatty acids. "Apples are loaded with fibre and vitamin C," says Shulman. "Look for unprocessed nut butters; they're rich in good fats, which contain essential fatty acids such as omega-3s and monounsaturated fats."
When Chanie Wenjack died of exposure in 1966, it triggered the first-ever inquest into the treatment of Indigenous children at Canada's residential schools. Decades later, this searing novella tackles his tragic story.
The first time Canadians heard Chanie Wenjack's story, it was 1967 and it had been months since the 12-year-old Ojibwa boy had died while running away from the residential school he had been forced to attend. At the time, Chanie's tragic fate barely made a dent in our collective consciousness, but 50 years later, Canadian artists—such as Tragically Hip frontman Gord Downie, graphic novelist and artist Jeff Lemire, electronic music group A Tribe Called Red and author Joseph Boyden—are working to make him a household name. Take, for example, Boyden's latest novella, Wenjack. It's a much shorter read than his last book, The Orenda, but no less critical.
Wenjack follows Chanie on his ill-fated journey home, where, shivering and starving, he's followed by manitous—spirits that take the shape of animals—which observe his journey through sympathetic eyes. Home, you see, is much farther away than Chanie realizes. Wenjack turns a scathing eye on residential schools and reminds us that Chanie's desire for his family, his language and his pet dogs is not a singular story, but, rather, evidence of a dark stain on Canadian history. Boyden continues the difficult conversation of reconciliation by allowing us a glimpse into the frightened mind of a child who only knows that home is where he should be—and that Cecilia Jeffrey Indian Residential School is not it.
Wenjack (Hamish Hamilton Canada)by Joseph Boyden, $12.
The best tips to strengthen your hair Image by: Trunk Archive
Your hair needs help from your diet, the products you use and even your style choices to stay healthy.
Beauty comes from within—literally. Strengthen your hair by working inside out and ingesting good-for-you ingredients. When it comes to the outside, hair health relies on the right products—and putting down the heat tools.
CALL IN THE REINFORCEMENTS
According to research from hair-growth-supplement brand Viviscal, one in three Canadian women will suffer from hair loss—a life stage we'd rather skip, thanks. Viviscal's now extra-strength oral supplement is formulated with 50 percent more AminoMar C (the active ingredient promoting hair growth) than the original, as well as zinc, iron and vitamin C. Clinical results show noticeable thicker, fuller and healthier looking hair—no wig required.
Viviscal Extra Strength, $60, shoppersdrugmart.ca.
SCHEDULE YOUR STYLE
Put in a solid 30 minutes of hairstyling time early in the week, then use quick styling changes and dry shampoo for the rest of the week. "On Monday, start with tight curls achieved with a curling iron," says Roger Medina, a Toronto-based hairstylist and Garnier Canada ambassador. "Then, on Tuesday, push your hair to the side, and on Wednesday, add a braid. Thursday, put it half up in a bun. By Friday, you might be greasy—remember to use dry shampoo as needed—so brush your hair out and put it in a low pony. Stretching out your wash to last all week saves your hair from heat tools and hot water."
YOU ARE WHAT YOU EAT
Healthy hair starts with your diet. "Hair is predominantly made up of protein," says Casey Berglund, a Calgary-based registered dietician and the owner of worthyandwell.com. "However, it requires fats and micronutrients to be healthy." Consider unprocessed whole foods your best starting point. Healthy proteins (lean meat, eggs, beans, nuts), omega-3s (oily fish, chia seeds, walnuts, tofu) and vitamin B12 (meat, fish, dairy, nutritional yeast) are essential for strong, healthy hair. "When people are malnourished or chronically dieting, hair can appear dull and weak—and even fall out," says Berglund.
BUILD BETTER HAIR
These gel tubes from Nexxus are designed for hair that's been intensively damaged or exposed to harsh treatments, such as double processing (when hair is lightened by more than two shades and it's first bleached to remove pigments, then dyed to achieve the desired shade). They're also great if you have healthy fine hair that needs some responsiveness, says Kevin Mancuso, global creative director for Nexxus. Jam-packed with elastin proteins and marine collagen, the treatment strengthens and improves elasticity while repairing porosity. "Think of it as insulating the hair and rebuilding the cuticle wall from the inside out," says Mancuso. First, shampoo and rinse. Then, cover your hair in one dose of Emergencée Reconstructing Treatment, pressing it into your hair, and let it sit for 10 minutes, until it's almost hardened. Next, shampoo out the treatment and use a hair mask or conditioner.
Nexxus Emergencée Reconstructing Treatment, $20, nexxus.com.