From childhood to adulthood, the friendships we make and nurture along the journey can definitely make the trip more enjoyable. This Galentine's Day, be sure to let those who are nearest and dearest know how important their relationship is to you. From Virginia Woolfe to Muhammad Ali, we've found a dozen sweet and sentimental quotes penned by some bold-faced names to capture the essence of friendship.
Walking with a friend in the dark
Is better than walking alone in the light.
Life is partly what we make it, and partly what it is made by the friends we choose.
How many slams in an old screen door? Depends how loud you shut it. How many slices in bread? Depends how thin you cut it. How much good inside a day? Depends how good you live 'em. How much love inside a friend? Depends how much you give 'em.
Friendship marks a life even more deeply than love.
Love risks degenerating into obsession, friendship is never anything but sharing.
Friendship is the hardest thing in the world to explain. It's not something you learn in school. But if you haven't learned the meaning of friendship, you really haven't learned anything.
A friend is one that knows you as you are, understands where you have been, accepts what you have become, and still, gently allow you to grow.
A true friend never gets in your way unless you happen to be going down.
—Arnold H. Glasgow
Some people go to priests, others to poetry – I to my friends.
In the sweetness of friendship let there be laughter, for in the dew of little things the heart finds its morning and is refreshed.
Anybody can sympathize with the sufferings of a friend, but it requires a very fine nature to sympathize with a friend's success.
Each friend represents a world in us, a world possibly not born until they arrive, and it is only by this meeting that a new world is born.
Sometimes being a friend means mastering the art of timing. There is a time for silence. A time to let go and allow people to hurl themselves into their own destiny. And a time to prepare to pick up the pieces when it's all over.
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.
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.
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
You won't miss the nuts in this deluxe granola. Make sure it's completely cool before adding the chocolate! Get the Recipe: Nut-Free Chocolate Cherry Granola
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
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
This recipe is decadent, incredibly chocolaty and extremely easy to make.
Get the recipe: Chocolate Fudge Cake with Raspberry Coulis
If you like working out, you’ve likely felt the temptation to keep trying new, cool—and increasingly extreme—fitness trends. But this year, we’re calling it: marathons and Crossfit aren’t the only way to work out. Here’s why we’re embracing more moderate workouts, like the 5K run, instead.
“Why am I doing this again?”
It’s just shy of 5:30 a.m. on one of those blisteringly cold and dark mornings and I’m getting ready to go out for a run. Problem is, I don’t feel like it. At all. I deliberately take longer to tie up my shoelaces, get my gear on and even somehow try to convince myself that, hey, it’s not optimal for me to run in these frigid temps. Not good for my lungs. Right?
The truth is, I do love to run and I’ve been doing it since I was an awkward 13-year-old trying to keep pace with my marathon-running mother. My life in fitness has been a barrage of different challenges from half-marathons to half Ironmans, extreme adventure racing, biathlon and duathlon. Pushing my personal boundaries excites me, but with these goals invariably comes higher and higher expectations, even though I should be happy being able to run what’s known as a beginner race—a 5K.
There is a major trend in the fitness industry to champion workouts as an all-or-nothing, often brutal, exercise on the body: More pain, more gains. Some refer to it as the “militarization” of fitness, which rings true in the military-inspired CrossFit classes, ultra-marathons and high-intensity interval-training (HIIT) sessions that leave you spent beyond reproach. These pulse-pounding pursuits promise results, but can come with a fair share of injuries—exercisers simply don’t allow for enough recovery time between these “killer” workouts. Safety should always be the priority over the struggle, so any fitness program should be tailored to the individuals’ goals and abilities, not to an unreachable standard.
That’s why when I had the opportunity to go to Barbados to join the Barbados Marathon in celebration of their 50th Anniversary of Independence, I jumped at the chance. Not to run the marathon, but to run a 5-km race. This race length isn’t about pushing yourself to extremes, to injury or inconsolable fatigue, the way some other exercises or races leave you feeling; it’s about feeling good and accomplishing something awesome.
I ran the race slow in scorching temperatures, knowing it wasn’t about time or performance, but about the experience. It wasn’t about bragging rights, or that quintessential Instagram opp. This was about doing something good for me.
If you’ve been thinking about doing your first 5K this year, get training—as long as you start slowly, pace yourself and follow a few general guidelines, you’ll get plenty of great exercise and you just might surprise yourself. Here’s what to you need to know before you tie your laces. See you at the start line!
Clock Z’s, not just kilometres
Feeling well-rested is equally as important for a runner as their food and exercise choices. “Sleep is when your body repairs and regenerates damaged tissue from your workouts, while also rebuilding bone and muscle to be ready for the road the next day,” says Helen Lescoat, personal trainer and class instructor at Totum Life Science in Toronto. Eight to nine hours is optimal, but if you can’t get it, try a simple tweak to your regular routine: get into bed 30 to 60 minutes earlier than the time that’s typical for you. It may seem small potatoes, but this time accumulates over a week and it will make a difference on how you feel during those training runs.
Know when to taper
It’s important to taper, or reduce your exercise, in the week leading up to the 5K. Consistent training is going to leave you fatigued, so the taper is specifically designed to let you replenish your body and your mind in anticipation of the big race. Decrease your mileage by 25 percent and include two to three short runs to keep your legs fresh. Two days out from the race, take a day off for total rest, and the day before the race do a short, 20-minute run to wake up your legs.
Scope out the course
If possible, drive the course before the big day. It will give you a sense of what to expect in terms of terrain, while also mentally preparing you for any unexpected hill climbs. “There are a lot of nerves associated with standing at that start line,” says Lescoat. “Knowing the lay of the land ahead of time will ultimately help you feel more confident and assured of what you’re about to do.”
Take it easy on the carbs
We can always get behind bagels and pasta, but heavy carbo-loading isn’t ideal for a 5-km race. “You run the risk of absorbing too many calories and feeling ‘heavy’ on the course,” warns Lescoat. Instead, your meal should come from whole, unprocessed carbs. Think an English muffin with one tablespoon of peanut butter, or a bowl of oatmeal topped with a banana.
Consume 16 to 20 ounces of fluids two hours before the race and another 10 ounces 30 minutes before the race begins.
Get in a good warmup
You have pre-race jitters and your heart is pumping harder than usual. The best way to overcome your nerves is to focus on your warmup. About 25 to 30 minutes prior to the race, take a 10-minute light jog and then build your pace for about five minutes to get limber. Gently stretch any muscles that feel tight and focus on long, deliberate breaths filling your lungs with as much oxygen as possible, then exhale nice and slowly.
You trained hard to make it to that finish line, and you will. Run your race and don’t be disappointed in yourself if it wasn’t as fast as you wanted, or even if you had to walk a part of it. “The beauty of running is that it is an ever-evolving thing,” says Lescoat. “There is always another day, another race and another road to conquer!”
Planning your own fitness vacation to Barbados? Check out these tips on where to stay, eat and play.
Crunchy-Top Blueberry Muffins
Photography by Mark Burstyn Image by: Crunchy-Top Blueberry Muffins <br /> Photography by Mark Burstyn
Classic, healthy and savoury muffin recipes to bake fresh or made in advance and frozen.
Whip up a dozen moist muffins on a leisurely Sunday morning. Or better yet, set out the muffin recipe ingredients the night before and let the first person up bake a batch for everyone. Most of these muffin recipes can be made in advance and frozen.
Before you start baking your favourite muffins, take a few tips from The Canadian Living Test Kitchen about muffin recipe dos and don'ts in this article: Muffin know how.
Classic muffin recipes
These classic muffin recipes are designed for maximum taste and pleasure for minimum effort.
Banana Pecan Muffins
Crunchy-Top Blueberry Muffins (pictured above)
Morning Sunshine Muffins
Streusel Apple Raisin Muffins
Mini Carrot Cranberry Muffins
Peach Poppy Seed Muffins
Pear Upside Down Muffins
Blueberry Streusel Muffins
Morning Glory Muffins
Apricot Orange Muffins
Cranberry Pear Upside Down Muffins
Apricot Orange Yogurt Muffins
Anything Goes Muffins
Rhubarb Muffins or Loaves
Blueberry Yogurt Muffins
Ginger Pear Muffins
Oat and Apple Crumble Top Muffins
Pumpkin, Orange and Raisin Muffins
Healthy muffin recipes
These muffin recipes contain more good-for-you fibre. Reducing the amount of sugar will further boost the health benefits of these recipes.
Honey Oat Muffins
Apple-Orange Oat Bran Muffins
Apricot Oat and Bran Muffins
Cranberry Flax Muffins
Date Bran Muffins
Prairie Honey Oatmeal Muffins
Applesauce Bran Muffins
Fruity Oatmeal Muffins
Bran Flaxseed Cranberry Muffins
Savoury muffin recipes
Not all muffins need to be sweet! Satisfy your savoury tooth with these 5 muffin recipes - great for breakfast, snacks or a side-dish for dinner.
Red Pepper Corn Bread Muffins
Corn Muffins with Green Onions
Mashed Potato Muffins
Cheddar Bacon Muffins