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."
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This stylish notebook might just be hottest organizing accessory of the year.
Everyone is supposed to have 24 hours in a day but for some us, it feels like there must be a rip in the space-time continuum. How else can you explain being constantly busy but having nothing to show for it? If this sounds familiar, learn how you can make the most of your time with our five fave productivity tips.
1. Write it down
Billed as "the analog solution for a digital age," the Bullet Journal is a diary, to-do list and catch-all for all your random thoughts. Developed by Brooklyn-based designer Ryder Carroll, this trendy organizing method involves writing down quick, memory jogging statements rather than complex entries. Use it to organize your tasks by day and month pages, keep tabs of books you want to read and things you want to buy or create new lists whenever inspiration strikes. An indexing system allows you to quickly find what you're looking for.
2. Plan your time
Sort of like HIIT for your to-do list, the Pomodoro Technique involves working on your tasks for a short, timed cycle of 25 minutes. With no distractions allowed, it’s great way for those with short attention spans to focus. Take a 5-minute break before starting your next 25 minutes of work and, after four of these cycles, you're rewarded with a longer, half-hour break. Sound a bit too structured? Maybe that's why it works—it was voted the most popular productivity technique by the readers of lifehacker.com.
3. Try a tech-savvy solution
The If This Then That app might be the closest you'll ever come to a personal assistant. Got any apps on your phone? Automate their functions by using If This Then That statements, or as IFTTT calls them, “recipes.” For example: get an early morning text when the forecast calls for rain, use it to get coffee going without getting out of bed (using a programmable outlet) or tell the family you're on your way home (with an email triggered by your location app once you've left work).
4. Go KonMari on your clutter
While organizing trendsetter Marie Kondo’s method of minimal living has been criticized for being a bit too twee, an organized, uncluttered home can be key to increased efficiency. "In most cases, things that function well are inherently neat and clean," says Clare Kumar, a professional organizer based in Toronto. It's not hard to see why. Simply owning less makes it easier for you to find what you need and streamlines your decision making (no need to choose between your 6 pairs of jeans, for example), saving you time that can be better spent elsewhere.
5. Let it go
There'll be days you can't get to everything. Your work presentation sits unfinished, the house is a mess and dinner was takeout (again!). Instead of stressing out, try to cut yourself some slack. "Our bodies burn out when stuck in fast-forward," says Carl Honoré, an expert on the topic of slow living. Sometimes the best way to be productive is to take some time out to recharge. So curl up with a good book, take a long bath, or enjoy a glass of wine...guilt free! After all, there's always tomorrow.
Combat uneven tone and texture with a small but mighty skin-saver: glycolic acid.
What is glycolic acid?
Glycolic acid is one of several alpha hydroxy acids (AHAs), which are naturally occurring chemicals found in foods such as sour milk, sugarcane, apples and citrus fruits. The glycolic acid in skin care, however, is uaually the synthetic form, which is more stable, ensuring better delivery to the skin. (Naturally derived formulas often go rancid or lose their potency faster than synthetic ones.) Glycolic acid's molecules are the smallest and lightest of all AHAs, so they're able to penetrate the skin more easily. "You don't need a major concentration to have long-lasting efficacy," says Pascale Mora, the scientific communications director for Vichy International. Using even a small concentration (three percent or lower) can yield results. With continuous use, glycolic acid can reduce the appearance of wrinkles, improve uneven skin tone and lessen breakouts, leading to younger- and healthier-looking skin.
In the simplest terms, glycolic acid acts as an exfoliant, removing dead skin and stimulating skin-cell renewal. "It helps reduce skin dullness, unclog pores and reveal radiant skin by getting rid of older cells at the surface of the skin," says Eric Dupont, the founder of IDC, a Quebec-based skin-care brand. The results? Glycolic acid leaves skin soft and smooth; over time, it works at the cellular level, boosting collagen production.
Finding your formula
Products containing glycolic acid may cause itchy, tight or red blotches for some people (usually those with sensitive skin). According to Dr. Dennis Gross, a New York City-based dermatologist and the founder of Dr. Dennis Gross Skincare, "Irritation is directly related to the concentration of the acid." But no matter your skin type, Dr. Gross recommends mixing a lower-concentration glycolic acid with other anti-aging ingredients, such as malic and lactic acids, instead of jumping to a higher concentration of glycolic acid on its own. Start with a more quickly absorbed glycolic formula, such as a peel, an exfoliant or a toner, with a concentration of 10 percent or less.
Glycolic acid is most effective when paired with other active ingredients. To fight acne and reduce shine look for a product containing both glycolic and salicylic acids, or brighten an uneven skin tone with a mix of vitamin C and glycolic acid. For an extra dose of anti-aging benefits, pair glycolic acid with either lactic acid, malic acid or lip hydroxy acid, which unblocks pores so that exfoliation is more effective. There's room to play. The two rules to follow? Moisturize your skin generously and apply sunscreen daily. (But you should already be doing that.)
Alpha Hydroxy Acids (AHAs): A group of water-soluable acids—including glycolic, citric, lactic, malic and tartaric acids—that are found in foods and can remove dead skin cells from the surface of the skin.
Glycolic acid: With the smallest and lightest molecules of any AHA, glycolic acid easily penetrates the dermis, making it the most effective AHA for skin-care purposes.
Lactic acid: An AHA derived from sour milk, lactic acid is best known for lightening and brightening the skin.
Malic acid: Found in fruit, particularly apples, this AHA helps minimize the appearance of fine lines and wrinkles.
Salicylic acid: A lipid-soluable beta hydroxy acid best known for its ability to fight acne.
Vitamin C: Also known as ascorbic acid, vitamin C promotes collagen production in the skin and is a potent antioxidant.
This triple-action mask exfoliates with mechanical (physical exfoliation), enzymatic and chemical actions. Add it to your skin-care routine once per week for radiant, smooth skin.
Perfect for blemish-prone skin, this cleansing gel unclogs pores and promotes cell turnover with salicylic and glycolic acids.
Brighten dull skin with this mask that contains glycolic acid, rejuvenating papaya enzyme and brightening Viniferine for an instant touch of radiance.
Five-percent glycolic acid, this toner also has soothing aloe vera and skin-renewing ginseng for revitalized, glowing skin—at a seriously affordable price.
This overnight treatment contains glycolic and salicylic acids and niacinamide (an anti-inflammatory); the combo helps unclog pores and tackle blackheads while lifting away dead skin cells.
This two-step peel is ideal for sensitive skin and first-time glycolic-acid users. With a blend of alpha and beta hydroxy acids, it fights three signs of aging: fine lines, enlarged pores and uneven skin texture.