fruit and veggie smoothie
These speedy breakfast recipes are easy, quick and chock-full of health benefits. Make them at home or look from similar items on restaurant menus!
Starting your day with a smoothie is a great way to get a head start on your daily recommended dose of fruits and veggies. To help you feel full after your morning drink, make sure it has a protein base like plain Greek yogurt, non-GMO soy or hemp protein powder or almond milk. Then add in some greens like cucumber (anti-inflammatory and hydrating), spinach (high in iron and full of antioxidants) or kale (high in antioxidants and vitamin K). Throw some low-glycemic index fruits inside like wild blueberries or strawberries and a potassium-rich banana to offset the greens. Finally, add some chia seeds to the mix and you've got a power-packed drink that will provide energy and loads of health benefits.
Don't buy the parfait at your local coffee shop—it's often chock full of unnecessary sugar. Make your own at home with full-fat plain Greek yogurt and home-made granola. Make a delicious at-home version with rolled oats, nuts, seeds, banana and unpasteurized honey. If you're opting for store-bought granola check the nutrition labels for the amount of sugar and preservatives. Muesli types of cereal generally have less sugar and more nuts and seeds. Top it with fresh, seasonal fruit.
If you're sick of plain old oatmeal, try a quinoa bowl for breakfast. Cook your quinoa the night before and add in some nuts and seeds for good fats to start the day. Skip the raisins and honey if you want less sugar. Cinnamon has been found to help control blood sugar levels, so it's an easy and tasty way to spice up your meal.
Eggs are a complete protein and they'll help you feel full longer so experts recommend eating them first thing. This egg dish has spinach, a potent, iron-rich antioxidant and mushrooms, which can boost your immune system function. Feta cheese has vitamin B12 and calcium. Pair one or two mini frittatas with a whole wheat English muffin if you're worried about going hungry.
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Photography by Stacy Van Berkel
The kitchen probably has the most traffic in your home, which means it can also be the messiest. Keep your counters and cabinets clutter-free with these clever storage ideas.
1. Looking good
Display your pretty serving pieces on open shelves and use decorative baskets to house the less attractive and infrequently used kitchen necessities (think small appliances and tools).
2. Mix it up
Varied storage keeps items of different sizes in their place: deep drawers for medium-to-large appliances, stacked shelving for wine bottles and shallow drawers for spices.
3. Within reach
Keep the items you need most, such as cereal and snacks, between waist and eye level, and move the rest of the goods up high or down low.
4. All access
A pull-out pantry allows you to see inventory at a glance and helps keep supplies organized so that nothing gets pushed to the back and out of view.
5. Now you see it
Cabinets that are tucked behind a sliding door will provide a functional space-saving solution to a typical pantry. This storage system can be built along an unused wall in a kitchen. Use it to conceal mismatched boxes, jars and canned goods.
The biggest advantage in a kitchen is accessibility, yet the most common blind spots I see are cabinet shelves that are too high and wasted space between shelves. Whether you've just moved in or you've settled into a kitchen, it's worth the time to adjust shelving to fit the contents and to lower shelves so you can reach what you need. After adjusting the height, you can often add an extra shelf to accommodate wide narrow items, like trays.
— Marie Potter, Professional Organizers in Canada, Vancouver
The Big Reveal: Canadian Living February 2017 Image by: Alvaro Goveia
Looking to refresh her life, insurance professional, wife and mother Marta Magyar-Gaal embraced a dramatic new look—with stunning results. "The whole experience felt like Pretty Woman. It's made me feel that I am important, worthy and capable of incorporating style into my life."
In the past few years, Marta Magyar-Gaal has faced several hardships. "I've gone through quite a bit of stress, in addition to a lot of physical changes," says Marta. A cancer survivor, she was recently diagnosed with vitilego (a skin disease characterized by a loss of pigment), which has made getting dresses extra challenging. "It mostly affects my arms and hands, so sleeves are a must," she says. In the thick of menopause, she's also experiences some hormonal weight gain and aggravation of her rosacea. With all of these new challenges, Marta was ready to embrace something positive: a brand-new look that matches her brilliant, funny and animated personality.
Roger Medina, a hair ambassador for Garnier Canada, loved Marta's curls but felt she needed to make a stronger style statement. In the end, the key to her look was a dyed 'do. Going blonde wasn't a drastic change for Marta, who already had partially lightened hair, so Medina felt that enhancing her natural curls would give her an edge. He lightened Marta's hair all over, with the exception of a bit of her roots to keep the colour low maintenance. For the photo shoot, Medina wanted to style Marta's hair differently than what's she's used to, so he gave her smooth waves. "I used a one-inch-barrel curling iron and divided the hair into two-inch sections," he says. "Then, I curled the hair around the face backward, and the hair at the back of the head toward the face, which gave her hair a bit of an S-shape."
A novice to makeup, Marta's major challenge is trying to even out her complexion, which is complicated by her rosacea and vitilego. She sometimes wears foundation, but she'll add mascara and lipstick only when she's feeling fancy. Keeping Marta's low-maintenance approach in mind, Plutino Group makeup artists Jodi Urichuk gave her soft, luminous and pretty makeup that highlighted several of her beautiful features. Urichuk started with a green-tinged primer to counteract the red in Marta's skin, then used a full-coverage satin-finish foundation. "It still looks natural," says Urichuk. Next, she applied a wash of taupe cream shadow to her eyelids and a metallic brown eyeliner, which she blended on an angle to give the appearance of larger eyes. To finish the look, Urichuk chose a soft-pink lip stain and a lip pencil in a similar hue, buffing and blending the lines with a brush.
Essie Nail Polish in Midnight Cami, $10, essie.ca. Caudalie Vinosource Overnight Recovery Oil, $59, caudalie.com. Make Up For Ever Step 1 Skin Equalizer Redness Correcting Primer, $45, sephora.ca. Garnier Fructis Moisture Lock 10-in-1 Rescue Leave-In Detangler, $7, shoppersdrugmart.ca.
When Marta visited the Miraj Hammam Spa by Caudalie Paris in Toronto, senior esthetician Alexandra Weisseneder noted that her sensitive and rosacea-prone complexion was in desperate need of hydration. Weisseneder recommended ingredients such as chamomile, grape water and jojoba oil to help calm and nourish her skin. She also advised Marta to use an overnight oil instead of a cream. "It's a bit more active and has more highly concentrated ingredients," says Weisseneder. Going forward, Marta will also use SPF coverage year-round to help protect her sensitive skin from the elements.
In Marta's youth, her style has edge, but as she matured, other priorities took precedence. "My style is pretty boring. I wear black on black on black and, sometimes, I add white," she says. Melissa Evans-Lee, the marketing director for Bayview Village shopping centre in Toronto, wanted to take Marta our of the darkness and into the light. She created an ensemble that was comfortable and stylish and had polished elements that Marta craves, while still steering her in a new direction. "Marta is petite, so it was important to choose a look that would elongate her small frame," says Evans-Lee. A luxurious cream-coloured turtleneck with flecks of sparkle proved the foundation; the tight-fitting high collar creates a longer visual line. Layering a fringed shawl over a sweater or coat is one of Evans-Lee's favourite winter styling tips. For Marta, she chose a windowpane-plaid cashmere shawl, adding a pair of ecru trousers to give the look some structure and a pair of suede booties to solidify the polished influence.
Shawl, $189, turtleneck, $189, and pants, $139, Talbots. Dean Davidson earrings, Cupido. Handbag, Sandro Ferrone. Booties, Stuart Weitzman. All clothing and accessories available at Bayview Village shopping centre in Toronto.
"I softened the corners of her nails because of the dark colour; I didn't want the manicure to look overly aggressive," says Essie Canada lead nail artist and global lead educator Rita Remark.
"I was living a girl's dream, having people teach me how to present my best self—not to mention the full attention given to me. It was quite overwhelming at time," says Marta. "The overall experience was amazing."