Is there really zero health difference between brown and white sugar?

Theyre pretty much the same, except brown sugar is less processed than white sugarwhich may or may not bother you. Brown sugar also has more of an earthy taste to it, so instead of choosing it for believing its a healthier option for you, choose it just for its taste. For example, I like to use brown sugar when I make muffins.

Surely, natural sugars like maple syrup, honey, and fruit sugars are a bit healthier than white and brown sugar, right?

There isn’t that much of a difference. Theyre all going to increase your blood sugar in the exact same way. Honey is helpful when you have a sore throat, since it contains antioxidants [which have an anti-inflammatory, soothing effect]. But you can also get antioxidant benefits from other foods in your diet. Instead of worrying about the healthiest sugar, be more mindful of how much sugar you’re consuming overall in your diet.(Related: 12 Easy Food Swaps to Reduce Your Sugar Intake)

Even manuka honey? Its known for boasting so many health benefits!

Sugar is sugar! You can get those benefits from other foods, too.

Okay, so same thing with coconut sugar?

Yeah, pretty much the same thing. Researchers have found it does have some extra healthy properties, like vitamin C and more potassium than white sugar. So for those reasons, coconut sugar can be seen as a great choice. But again, how much coconut sugar are you actually having? A banana gives you a great amount of potassium, having an orange gives you a great amount of vitamin C. So do you really need to substitute your white sugar for coconut sugar, which is generally a little bit more expensive than white sugar? Even looking at the glycemic index [which is the number given to each food on how quickly it will increase your blood sugar] between coconut sugar and white sugar, it’s not that different.

What are your thoughts on artificial sugar?

About the recent study on erythritol, Im not really concerned. The headlines have jumped the gun and made conclusions where there shouldnt be. The study shows a correlation, but not a causation, between erythritol and heart disease. The participants in the study were already at higher risk for heart disease, meaning that the results may not apply to everyone. There isnt enough research right now to suggest that this sugar substitute should be eliminated. There is definitely room for more research on erythritol as well as other sugar substitutes. My recommendation is the same as always, enjoy the sweetener you like, but be mindful of how much you are consuming.

Do you ever recommend artificial sugar to clients?

It depends on the person. There are limits as to how much you can consume. Diabetes Canada has made recommendations based on the science we currently have [you can view those here], but you’d have to be consuming a lot to be even close to surpassing those recommendations.I suggest limiting sweeteners during pregnancy, as there is still not a lot of research around how they can really impact a babys development. I also suggest avoiding sweeteners to anyone with phenylketonuria, digestive distress or an allergy to sulfonamides, and children under 2.On the other hand, if you’re a diabetic person who has high blood sugar, sugar substitutes can be valuable because they can make a difference in your health as they can help lower your blood sugar level.

So, sugar substitutes are safe in small amounts. Is there any other concern around them we should know about?

The sweetness from artificial sweeteners can trick your body into thinking it’s getting a blood sugar rise, but they don’t actually raise your blood sugar. So what happens is you end up getting more sugar cravings later on, which means you may end up eating more sweets.

What about fructose? Do we really have to be worried about sugar from fresh fruit?

Fruit offers so many additional benefits that you don’t really need to worry about the sugar that’s in it. Fruit also has fibre, which helps the body digest food more slowly, so sugar from fruit will be absorbed more slowly too. That means when you eat a fruit, your blood sugar will rise gradually like a hill and come down slowlyinstead of spiking and droppingso you feel better than you would if you ate something like a cookie. Theres no need to avoid fruit because of the sugar content. No one is diabetic or has heart disease or obesity because they’ve eaten too much fruit.

So, in summary, eat the sugar you want but be mindful of how much you consume?

Exactly. Food should be fun. Enjoy it. Be mindful of your sugar intake and reduce it when its convenient to do so.This interview has been edited and condensed for clarity.Next: The Healthiest Milk for Your Coffee, According to Registered Dietitians

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Think beyond the garnish

Herbs provide the defining flavour in a pesto and, bonus, theyre super healthy. Herbs are actually an extension of the leafy green family, and like other leafy greens, herbs are high in vitamins A, C and K.Many herbs, like basil, oregano, dill and cilantro, also contain polyphenolsplant compounds with antioxidant and anti-inflammatory properties. Polyphenols can be protective against cardiovascular disease and type 2 diabetes: They may lower blood sugar and help to prevent blood platelets from clumping together, which can create a clot, narrow arteries and cause deep vein thrombosis, stroke and pulmonary embolism.

Sneak in other greens (or beans!)

No herbs? No problem. Using greens like kale, arugula and spinach is a great alternative. Not only will you be upping the nutrient content, it also provides an opportunity to use leftover greens (arugula stragglers, Im looking at you). Dont discount the tender greens attached to other vegetables, like beets, turnips and carrots: These are edible and are good candidates for pesto too. You can also add nutrients by blending in other vegetables and legumes, like roasted bell peppers, cooked zucchini, peas or edamame for added fibre and protein.

Keep it fresh

To make a flavourful pesto that will keep well, there are a few key things you should keep in mind. First, make sure you toast your nuts or seeds. Toasting until golden and fragrant heightens their flavour so nuts taste even more buttery and complex. My preferred method is to dry toast in a pan on the stovetop, where I can give them an occasional shake to nudge browning along. Nuts can turn the corner from golden brown to burnt quickly, and its harder to keep track when theyre in the oven. Once your nuts are nice and toasty, blitz them together with herbs, grated cheese, seasonings and oil to craft your pesto.To keep your pesto bright green, use fresh, perky herbsbruised herbs will lead to murkier pesto. Be sure to pat the herbs dry before use. To prevent browning in the fridge, cover the pesto with a thin layer of olive oil or press plastic wrap against the surface to make a barrier against oxidation. That being said, just because your pesto is more Oscar-the-Grouch green than a vibrant emerald doesnt mean it wont be tasty!

Use it on pretty much anything

Go off-script and think beyond basil to unlock infinite possibilities. Try using toasted pumpkin seeds, cilantro and lime juice, then spread it on tortillas to make breakfast burritos or drizzle it over tacos. Make use of the end of a jar of roasted red peppers or sun dried tomatoes: Blend them up with olive oil, toasted walnuts, anchovies and chili flakes for a flavour bomb of a pasta sauce.Try spreading pesto onto bread for sandwiches or as the base of a pizza. Dot pesto onto the whites of your eggs just after they hit the pan for pesto-laced fried eggs. You can also add easy flavour to proteins like chicken breast or salmon filets by covering them with a layer of pesto just before roasting.Add a little olive oil or lemon juice to thin out your pesto and you have a salad dressing. Or, stir a bit of pesto into yogurt, sour cream or mayonnaise for quick dip for crudit or to serve with smashed potatoes.Any way you spread, dollop or drizzle it, pesto helps to make nutritious foods like greens, vegetables and lean meats more exciting. Let the fridge foraging begin!Laura Jeha is a registered dietitian, nutrition counsellor and recipe developer. Find out more at ahealthyappetite.ca.Next: A Spring-Perfect Recipe for Pea and Basil Pesto

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Olive

The hero of the heart-healthy Mediterranean diet, extra-virgin olive oil is rich in plant compounds called polyphenols, which havebeen linkedto reducing incidences of cancer and heart disease. It is high in monounsaturated fatty acids, containing about 75 percent by volume, so when substituted for saturated fats, it helps lower your bad LDL cholesterol. Observational studies have shown a link between lower risks of cardiovascular disease, some cancers, and even dementia in people who consume higher amounts of olive oil than those who use little or none. Always go for extra-virgin olive oil, which is pressed mechanically from ripe olives and processed without high heat or chemical solvents. It has a lower smoke point, but more healthy polyphenols.Medium smoke point: 325F (extra-virgin olive oil) to about 465F (refined or light olive oil).

Avocado

Rich in monounsaturated fats, specifically oleic acid or omega-9 and vitamin E, avocado oil is considered heart-healthy, with the potential to lower bad LDL cholesterol. Its mild, buttery flavour works for sweet and savoury dishes, and it performs just as well for deep-frying as it does as a salad dressing base. The downside? Its expensive.Very high smoke point: 520F (higher than most plant-based oils)Tip: In terms of health benefits, olive oil and avocado oil are right up there. Avocado oil has a higher smoke point, making it more versatile, but it can be more expensive for everyday use.

Corn

Good for frying and grilling, with a toasty but relatively neutral flavour, corn oil is inexpensive, which makes it a good option for occasional deep-fried treats.High smoke point: 450F

Peanut

High in monounsaturated fat, peanut oil contains phytosterols that can block absorption of cholesterol, (Chronic inflammation can occur in response to unwanted substances in the body, such as excess of fat cells, and it contributes to cardiovascular disease, cancer, type 2 diabetes and other conditions.) Its slightly nutty flavour makes it a smart choice for stir fry and homemade French fries.High smoke point: 450F

Sunflower

Researchhas found that substituting sunflower oil, which is full of oleic fatty acids, for saturated fats in the diet can produce lower LDL (bad) cholesterol and triglyceride levels. (Your body converts any calories it doesn’t need to use right away into triglycerides. The triglycerides are stored in your fat cells, and high levels can increase your risk of heart disease.) It also has high levels of vitamin Eone tablespoon contains 28 percent of recommended daily intakeand can be used for sauting, stir frying, deep frying and baking.High smoke point: 450F

Grapeseed

A chef favourite, grapeseed oil has a neutral taste, making it an ideal all-purpose oil (frying, baking or even as a blank-canvas base for dressings with bold ingredients). It does contain high levels of omega-6, which can trigger inflammation if more than moderate amounts are consumed.High smoke point: 420F

Canola

Like olive oil, canola is high in monounsaturated fat (63 percent) and offers a decent level of polyunsaturated fats. Of all vegetable oils, canola oil tends to have the least amount of saturated fats, at just 7 percent, which means its one of the healthiest in that category. And its one of Canadas leading crops. Theres plenty of misinformation about canola oil circulating online, claiming that it has high levels of so-called toxins because of the way its processed, but these theories have been thoroughly debunked.Medium-high smoke point: 400F

Vegetable

Vegetable oil blends contain the highest levels of polyunsaturated fats, which have been shown to potentially lower coronary heart disease. The knock against vegetable oils is that they are ultra-refined and processed, which means they not only lack flavour, but also nutrients. The trouble, health-wise, comes from partially hydrogenated vegetable oil, used to make products like margarine, coffee creamer,packaged snacksand fried foods. This form contains harmful trans fats, which raise your bad (LDL) cholesterol levels and lower yourgood (HDL) cholesterol levels. Eatingtransfats increases yourrisk of developing heart disease and stroke, and is also associated with a higherrisk of developing type 2 diabetes.Medium-high smoke point: 400F

Coconut

Popular and controversial, coconut oil is so high in saturated fat (82 to 90 percent) that the American Heart Associationadvises against using it. The Canadian Heart and Stroke Foundation lists it with fatty meats, full-fat dairy products, butter and lardfor consuming in absolute moderation. It has a wonderful flavour and theres no problem using it occasionally, but it shouldnt be your go-to.Medium smoke point: 350F (up to 400F for refined coconut oil, which has been filtered and deodorized, so retains little to no coconut flavour or fragrance)Tip: Oils with similar smoke points can be substituted for one another, but be aware that some carry more flavour than others.

Sesame

This oil contains both monounsaturated and polyunsaturated fatty acids, though its not especially high in other nutrients. Refined sesame oil has a relatively neutral flavour and a higher smoke point, so it can be used for frying; toasted sesame is bold in flavour, and a little goes a long way.High smoke point (refined): 410FMedium smoke point (toasted): 350F

Hemp Seed

This rich, nutty-flavoured oil has a high concentration of polyunsaturated fatty acid and a very low smoke point, so its not practical to use it for cooking. Use it as a finishing oil for salads, soups and grain bowls that will stand up to its strong flavour (which is similar to sunflower seeds), and store it in the fridge.Low smoke point: 332F

Walnut

The delicate, slightly sweet and nutty flavour of walnut oil makes it perfect for a finishing drizzle on dishes. This is not an oil you want to cook with; instead, take advantage of its rich concentration of omega-3 fatty acids by adding it to your salad dressing.Very low smoke point: 320FNext: The Healthiest Milk for Your Coffee, According to Registered Dietitians

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Youll eat the rainbow

Variety isnt just the spice of lifeits also good for you, especially when vegetables are involved. For example, orange-coloured veg like carrots, squash and sweet potatoes are good sources of vitamins A and C, which both contribute to immune function. For a mix of nutrients in your meal, pick different-coloured vegetables, making sure to chop them into equal-sized pieces so that everything cooks evenly. When Im in a hurry, Ill chop veggies small to speed up cooking, but if Im getting tired of chopping, Ill leave my veggies chunky.

Youll consume more healthy fats

Fats, like cooking oil, not only make the veggies crispy and tasty, they also help your body absorb the fat-soluble vitamins found in these vegetables, like vitamins A, E and K. Picking out a fat or oil to use can be tricky. When roasting at higher temps, choose fats that have a higher smoke point to avoid burning your meal and giving the food an unpleasant scorched, bitter taste. If youre roasting at very high heat (over 450F), try refined avocado or safflower oils, which have some of the highest smoke points. Olive oil and sunflower oil is fine up to about 425F.

Your digestion will improve

Regardless of what raw-food diet trends say, cooking vegetables is good for you. While its true that some nutrients dissipate when heated, cooking vegetables helps break down their fibrous cell walls, so your body has to do less work to digest and absorb them. Plus, cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and tomatoes all supply more of certain antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw.

Youll have so many options

If youve ever been gifted a spice blend set thats now gathering dust in the cupboard, pull it out for a batch of roast veggies. Spices are a good way to boost flavour, especially if youre limiting salt intake. Mixes like herbes de Provence, Chinese five spice and zaatar can really breathe new life into your roasted veg.Stroll down the international aisle for more inspiration: Middle Eastern shawarma spice, for example, is great on roasted carrots, along with olive oil and honey. And dont be afraid to try blends usually reserved for meats, like peri-peri and Jamaican jerk seasoning.Some of my favourite spices to add (beyond salt and pepper) are chili powder, ground cumin, coriander, smoked paprika and turmeric. Or, use curry powder or garam masala, which include some of these spices and pair well with winter root vegetables.Dress up your roast veg to give them even more flavour. In the winter, when fresh vegetables look less appealing, these upgrades make everything more appetizing.To add freshness, use leafy herbs, such as parsley, dill and basil, to make sauces like chimichurri, pesto or salsa verde. For a creamy flavour, add crumbled feta, Greek yogurt, diced avocado, tahini or miso. Looking for some crunch? Top your veg with toasted nuts and seeds, pickled onions, pomegranates or chili crisp. For sweetness, try hot honey. And to add some tang, opt for vinegars, a squeeze of fresh lemon or lime or a splash of orange juice.Some of my go-to combinations include roasted squash drizzled with tahini and topped with pickled onions; carrots, dolloped with Greek yogurt and a sprinkling of toasted nuts and dill; and eggplant brushed with miso and hot honey, garnished with sliced green onion.With the right cooking technique and some well-placed seasonings, root vegetables will soon be the most colourful, nutritious dish on your table this winter.Laura Jeha is a registered dietitian, nutrition counselor and recipe developer. Find out more at ahealthyappetite.ca.Next: This Recipe for Spice Roasted Root Veggies Is Our New Favourite Winter Dish

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How to take probiotics

There are a few ways to take probioticsby eating probiotic-rich food (such as yogurt and cheese) and by taking probiotic supplements. No matter what you choose, studies prove probiotics work. They’re widely known as “friendly bacteria” that help maintain a healthy digestive system, and there’s even research to suggest that probiotics can improve your mental health. But are you eating or taking probiotics correctly? Are you storing them properly? These sensitive bacteria need care and attention before they give you those health-boosting benefits. Find out if you’re making any of these mistakes.(Related: 13 Foods High in Natural Probiotics)

Mistake #1: You store probiotics in your medicine cabinet

The bathroom medicine cabinet (or even a cupboard in the kitchen for that matter) can have fluctuating temperature changes, which will affect moisture in the air, and can compromise the quality of your probiotics.Probiotic supplements are available in refrigerated and dry formulas. The latter can be kept at room temperature. Probiotic foods and refrigerated supplements must be kept in a cool fridge to keep the bacteria alive.For dry probiotic supplements, check the packaging on how to store them, but generally, they must be kept in a dry, dark place that’s free of moisture. However, some probiotic capsules are better kept in the fridge, says Mathieu Millette, the scientific director of supplement company BioK. Check the instructions on the package to ensure you’re storing them properly.

Mistake #2: You stop taking probiotics when you take antibiotics

“One of the biggest misconceptions is that you should wait until your antibiotics are finished before you take probiotics,” says registered dietitian Desiree Nielsen, author of Un-Junk Your Diet: How to Shop, Cook and Eat to Fight Inflammation and Feel Better, Forever. People think that antibiotics will kill probiotics, which is true, but probiotics can ease the side effects of antibiotics (such as diarrhea, upset tummy and more). “The key to [probiotics] survival is when you take probiotics: wait two hours after your antibiotic dose so the antibiotic can move through your system and give probiotics a ‘fighting chance’. In addition, continue taking the probiotics after your antibiotics are finished to ensure that their effects are out of your system.”(Related: 12 Questions to Ask Your Doctor Before Taking Antibiotics)

Mistake #3: You think all probiotics are equal

Not all probiotics provide the same benefits, says Millette. For example, Lactobacillus Acidophilus has been shown to help blood pressure, cholesterol, allergies and digestion. Lactobacillus Rhamnosus can help with blood glucose, immune function and cholesterol. And Lactobacillus helveticus reduces blood pressure, improves sleep quality and bone health.Check the packaging, talk to your healthcare provider or double-check with a pharmacist to make sure what you’re buying is what you need.

Mistake #4: You take more than one type of probiotic supplement

If you’re considering “layering” your probiotic supplements for different health concerns, know that different bacteria can interact. “Think of it this way: part of the reason we take probiotics is to fight off other bacteria,” says Nielsen. “If you take two different probiotic products at the same time, they can out-compete each other. Research supports this: You can include 10 strains in a single product but without proper study, you can’t be sure that one strain isn’t out-competing the other nine.” Nielsen says to check out the manufacturer’s website for clinical studies that the strains were tested together.(Related: Everything You Knew About Probiotics Might Be Wrong)

Mistake #5: You’re not prepping your system with prebiotics

Prebiotics are food for good bacteria. But Nielsen warns that most of the research on prebiotics is done with high doses (not always available in supplement form), which can be hard on the stomach, especially for those with gastrointestinal issues like irritable bowel syndrome.So, how do you get the benefits of prebiotics to get the benefits of probiotics? “I recommend eating a diet high in plant foods, such as fresh fruit, vegetables, legumes and whole grains,” says Nielsen. “A high-fibre, plant-centred diet has been shown to have an overall beneficial effect on the flora, and will naturally include prebiotic foods such as wheat, legumes and onions.”(Related: Prebiotics vs. Probiotics: Whats the Difference?)

Mistake #6: You put your probiotics into a personalized pill box

Sure, organizing your daily pills and supplements in a handy pill box will help you to remember to take them, but it could compromise how effective your probiotics are. “Like crackers, probiotic capsules will expire more quickly when exposed [to air exposure, temperature changes, light and humidity],” says Millette. And Nielsen agrees. She says to keep your probiotics in sealed individual doses away from bright light and heat.

Mistake #7: You’re not taking the right dose

The dose must be proven effective to make a claim on package in Canada. A dose is measured in colony-forming units (CFU). “Look for a product with at least 10 billion CFU, because that appears to be a minimum dosage across the scientific literature, and take as directed,” says Nielsen.The best way to ensure you’re getting the most out of your probiotics, experts say, is to follow a balanced high-fibre food plan, understand the type of probiotic you’re taking, review its clinical research, take the appropriate dose and store them according to the package directions. And if you have any concerns talk to your healthcare provider. Then you’ll have no worries that your probiotics are failing you.Next: What Experts Think of 6 Buzzy Gut Health Trends

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The verdict on still versus sparkling

Carbonated water is just as hydratingit can contribute to your daily recommended amount of H2O, says Frimpong. And there is no evidence to say that carbonated water is unhealthy, she says. Carbonated water is similar to having a glass of water with your meal, which, as dietitians, we promote, since its important for overall health. Its definitely the healthier option when comparing it to other drinks, like pop, wine and juice, which can be high in sugars, sodium, calories and even saturated fats.Seltzer has a similar nutritional profile to flat or still water, although it can contain some sodium to boost its taste. Frimpong says the sodium levels are not typically a big cause for concern. One can or bottle of carbonated water may contain less than 100 mg of sodium, she saysthis is equivalent to about a dozen Kettle Brand potato chips. (This amount is even okay for those who have hypertension and must follow a DASH or low-sodium diet, she says.)LaCroix and Bubly contain zero sodium, and Perriers sparkling waters contain a very minimal amount. San Pellegrinos sparkling water, called Essenza, contains just 10 mg per 330 mL can, and AHA contains 5 mg per 355 mL canthe same amount in about half of a single kettle chip. (Cans of club soda are usually about 75 mg.)When shopping for carbonated water, be on the lookout for posers in equally attractive packaging. There are many new trendy cans on store shelves that look like fruity bubbly water (theyre delicious, and often infused with buzzy ingredients like collagen and adaptogens), but are actually just made with carbonated water, so they could also contain a fair amount of sugar. If youre looking to reduce your sugar intake, particularly if youre living with diabetes, Frimpong says its best to avoid these.

Watch your daily dose

Frimpong recommends having just one or two servings a day. Sparkling water contains carbon dioxide, and when that meets saliva, it transforms into carbonic acid and lowers the pH level of your mouthwhich can be somewhat erosive to teeth (more on that below).Speaking of carbon dioxide: Theres a big misconception that carbonated water, which is acidic, can cause ulcers or change your blood pH. Again, not a concern: If there is too much carbon dioxide in the body, our lungs and kidneys filter out the excess, says Frimpong.

Mind the ingredient list

Flavoured sparkling water typically includes natural flavours, a term with a definition thats actually a little murky. We know that natural flavours are obtained from natural essences or extracts such as fruits, vegetables, herbs and spices, but they could also include preservatives and other additives. This doesnt necessarily make natural flavours a concern, we just dont know enough about them yet.Another question stems from a 2020 Consumer Reports analysis that found many carbonated beverages contain measurable amounts of PFAS, which stands for perfluoroalkyl and polyfluoroalkyl substances. These are synthetic chemicals added to tons of products (like non-stick pans) and theyve been found to affect the bodys natural hormone production and potentially contribute to cancer. Frimpong isnt raising the alarm, though. One study is not able to provide enough direction in terms of consumption of PFAS, she says. She points out that the Consumer Reports study was whats called simple testing, which means it was executed by researchers who may not have been formally trained, and therefore may not be accurate.

Factor in burps and bloating

Any carbonated beverage is capable of causing bloating and gas because carbon dioxide is in the digestive tract, says Frimpong. This could be particularly unappealing for people who have irritable bowel syndrome (IBS), as it can increase the amount of gas, causing discomfort and even pain in the abdominal area.You may also notice an increase in burps or hiccups while consuming sparkling water. Frimpong says the carbonation can also help keep things moving, which might be uncomfortable, but is ultimately good for your system.A drink that boosts digestive health? Cant get more millennial than that.

Consider your teeth

Good news: Carbonated water isnt as bad for your teeth as you may think, says Toronto dentist Deirdre Denis. Compared to pop, sparkling water is minimally erosive, and it doesnt contain sugar, which causes tooth decay.Denis explains that your can of fizzy water is made by adding pressurized carbon dioxide into water, which does make seltzer somewhat acidic. It would be logical to assume that more acid means more erosion to enamel and damage to teeth, says Denis. However, research shows that the average pH of nine different brands of sparkling water has an average pH of 4.5, which is less than other carbonated beverages. (Flat or still water has a pH of 6.5-8.5, on a scale of 1-14, with 7 as a neutral midpoint.)Its true that the citrus flavours of seltzer will have a higher acidic level than non-citrus, says Denis. That doesnt mean you have to choose a sub-par flavour (back off, cranberry), but you might opt for a reusable straw if youre consuming multiple cans a day.Drinking plenty of normal old tap water will also help, says Denis. In fact, increasing your daily intake of water helps keep teeth and gums healthy, as it moistens your mouth and helps flush down gunk and bacteria. If you have fluoridated water, thats even better, says Denis, as it can help fight against cavities.Denis also recommends using an enamel-strengthening toothpaste and going for routine dental check-ups and cleanings.Next: Is Drinking Your Greens as Healthy as Eating Them?

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SKIP: Organic macaroni and cheese

White pasta doesnt need to be organic because its so highly processed that the outer layers of the wheatthe part that pesticides adhere toare stripped off, making pesticide residue of little concern, says Jodi Greebel, a registered dietitian and school and camp nutrition consultant with Citrition.

SKIP: Organic seed butters

Going organic for peanut butter is a good idea, but save your money when it comes to seed butter, Greebel says. Sunflower seeds, for example, generally dont have quite as high a pesticide residue, she explains.

SKIP: Organic olive oil

The sourcing and quality of the olive oil variety you choose are far more important than whether or not its organic, says Jennifer Lease, a chef and registered dietitian nutritionist. You want extra-virgin olive oil because it is the first press of the olives and has not been refined or treated chemically, she explains. Pay attention to the packaging and label of the oil, as well. It should be in a dark or opaque bottle to avoid contact with light [which degrades the quality], and the label should identify the country of origin and harvest date and ensure that it is truly extra virgin.

SKIP: Organic fish

If you see organic on a fish or seafood label, be very wary, says Leasethere is no official standard for organic seafood, making the word meaningless in this case. The aquatic environment where wild fish live cannot be controlled and therefore we simply dont know their feed or potential contact with environmental toxins and debris, she explains. Instead, the most important quality to look for is how the seafood is sourced. Choose local fish when you can, and wild over farmed, she says. Eating smaller fish, like sardines [versus something larger and higher up in the food chain, like tuna], can also help you avoid toxins.

SKIP: Organic avocados

Your homemade guac is safe, regardless of whether you used organic or conventional avocados. I worked with an avocado company that grew both conventional and organic and learned that avocados are only sprayed every seven years, and even then, the pesticide for organic versus conventional is similarits just the application method thats different, explains Ariane Resnick, a certified nutritionist, chef and author.

SKIP: Organic citrus fruits

Similar to melons, citrus fruits like lemons, limes and oranges have thick enough skins to deter bugs, meaning they have less need for pesticides, and when they are sprayed, the chemicals stay on the peel, says Kelly Kennedy, a registered dietitian. Since youll be peeling it off and throwing it away anyway, buying organic oranges isnt the best bang for your buck, she says. But I do recommend thoroughly washing the skin of any fruit or vegetable before you cut into it to remove any dirt, germs and so on, so that youre not pulling those through the flesh of the produce as you cut.Next: How Do I Budget for Wellness When Im Trying to Cut Back on Everything?

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What are cloves and where do they come from?

While we may associate cloves with snowy weather, theyre actually grown in countries with hot climates. Cloves are the dried buds of flowers that grow on tropical evergreen trees (appropriately named clove trees) and they originate from the Maluku Islands of Indonesia. The Maluku Islands are also known as the Spice Islands because of the nutmeg, mace and cloves that grow there. Today, clove trees can be found growing across many regions with hot climates, such as Sri Lanka, Tanzania and Zanzibar.

The health benefits of cloves

The true health benefit of cloves lies in the aromatic oil thats extracted from them. Eugenol, or clove oil, is a natural painkiller that suppresses the signals sent to the brain through the nerves in response to pain, helping relieve discomfort from inflammation and irritation. Eugenol has been used for many years in dentistry for its gentle anesthetic and antibacterial properties, and is sometimes added to toothpaste to help alleviate toothaches and sore gums.Apart from offering relief from toothaches, eugenol is also a potent anti-fungal and has been shown to be successful at treating infections, such as yeast infections, especially when combined with prescription treatments. Pure clove oil can be purchased over the counter in health food or specialty stores for external use, but its important to note that theres an upper limit to how much is safe to consume. It can also be irritating, so make sure to stick to the use instructions on the bottle. Most clove oils are highly concentrated; for those, its best to dilute them with another oil before using.

Cooking with cloves

Cloves are sometimes called the Christmas spice because they turn up in many traditional holiday foods, like mincemeat, mulled wine, gingerbread and baked hamthis can be traced back to the days when spices were expensive and scarce, and only reserved for special occasions. Cloves are also found in dishes and ingredients like garam masala, Chinese five-spice powder, Vietnamese pho broth, Jamaican jerk chicken, Worcestershire sauce and pickle brine.Although cloves are available in both whole and ground form, whole cloves are preferred for cooking, because the whole bud contains far more flavour and aroma. Whole cloves also tend to have a longer shelf life than ground cloves and will stay fresh for up to one year in a cool, dry place, while ground cloves can lose flavour after a few months. That being said, seek out the best type for the dish youre cooking. Ground cloves work best for baking and in spice blendswhere they pair well with cinnamon, ginger and nutmegwhile whole cloves are best for studding large cuts of meat to gently season them as they slow roast, as well as for adding flavour to drinks like mulled wine and cider. Just make sure to remove the whole cloves after cookingtheyre woody and bitter if you bite into them. In a pinch, you can replace ground cloves for wholejust use tsp of ground cloves for every 1 tsp of whole clove called for in the recipe.

Decorating with cloves

The use of cloves extends beyond the table to festive decor, too. Another way to use them is to make pomanders, a traditional holiday ornament that is made by studding clementines or oranges with whole cloves to form a decorative pattern. Together, the citrus and cloves give off a pleasant aroma that scents the room, making pomanders great for gifts, table centrepieces, air fresheners and tree decorations. The ornaments are also seen as a symbol of fortune and good luckperfect for ushering in a new year.Whether its cozy nostalgia or sweet aromas youre searching for, cloves are the spicy essence of the holiday season. Incorporate them into your cooking, or turn them into deliciously scented decor for guaranteed good tidings.Next: Warm up This Winter with Chai-Spiced Mulled Cider

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Manage type 2 diabetes

Perhaps the most astounding and exciting benefit of a daily dose of cinnamon is its impact on type 2 diabetes. It can help manage this condition by reducing blood pressure and improving insulin sensitivity. Certain compounds in cinnamon can imitate the effects of insulin and help regulate blood sugar, a function that is crucial for those with diabetes.(Here’s more on how your diet can help you control type 2 diabetes.)

Reduce cholesterol

Although research is ongoing, some studies show that cinnamon may help lower LDL (bad cholesterol) levels and raise HDL (good cholesterol) levels. One compound in particular, cinnamate, may be able to decrease the activity of an enzyme that makes cholesterol, thus reducing the amount of fatty acids in the blood.(Here are other foods that can help lower cholesterol naturally.)

Combat acne

Cinnamon can stop acne-causing bacteria in its tracks. To make one great-smelling acne mask, simply combine 3 tablespoons of honey with 1 tablespoon of ground cinnamon to form a paste. Leave it on your skin for 10 minutes, then wash it off and enjoy your refreshed face.(Here are other natural remedies for acne.)

Reduce inflammation

Cinnamaldehyde is the incredible compound that gives cinnamon its odour and flavour, and it can also ease swelling and prevent blood platelets from clumping together. Its anti-inflammatory qualities don’t stop thereit can also block certain substances associated with abnormal cell growth and thereby lower the risk for disease.(Here are other foods that can help ease inflammation.)

Freshen breath

Fans of Big Red gum can attest to the breath-freshening power of cinnamon. Cinnamaldehyde comes into play again, killing that pesky oral bacteria. To achieve fresher breath, chew your cinnamon gum or make your own mouthwash by boiling five cinnamon sticks in 1 cup of water for 5 minutes, then use it as you would a regular mouthwash!(Here are a few ways to banish bad breath.)

Act as an antioxidant

Antioxidants are important because they help the body reduce oxidative stress, which has been proven to damage cells and contribute to nearly every chronic disease, including the aforementioned type 2 diabetes. Surprisingly, cinnamon’s antioxidant capabilities are superior to that of many well-known superfoods!(How much do you know about antioxidants?)

Plump up lips

Since cinnamon improves blood flow to the surface of the skin, it can actually cause your lips to plump up, no injections necessary. Simply mix 1/2 teaspoon or so of ground cinnamon with some Vaseline or a few drops of oil (vitamin E, coconut, or even olive oil) and make a paste to apply to your lips. Let the mixture sit for a few minutes before rinsing it off, then pucker up!(For a moisturizing lip balm, try our DIY four-ingredient recipe.)

Slow signs of aging

As our skin ages, it produces less collagen and elastinthe proteins that help keep skin smooth and supple. Lots of lotions and creams claim to help increase the production of these proteins, but cinnamon extract may do the job without the help of extra chemicals.(Found out if you should be taking collagen.)

Sanitize hands

Cinnamon oil has been shown to kill a number of common and hospital-acquired infections like Streptococcus, MRSA, Staphylococcus, and E. coli. For a natural hand sanitizer, one doctor recommends making an aromatic and effective blend called thieves oil, which contains a good amount of cinnamon. (Of course, this shouldn’t be used in replace of the authorized hand sanitizers that meet Health Canada‘s standards for helping to protect against Covid.)(Learn how safe DIY hand sanitizers are.)

Speed up hair growth

While no definitive studies exist, some scientists insist that cinnamon can help hair grow. (But, here’s a stylist’s tips for growing out your hair.) It does this by encouraging blood flow to the hair follicles, boosting the circulation your hair needs to grow. To make: mix 1 tablespoon of ground cinnamon with 1 tablespoon of honey and about a cup of olive or coconut oil to form a paste. Apply this to your scalp, let it sit for 10 minutes, then use a gentle shampoo to wash it off.Next: The Brain-Boosting Benefits of Cinnamon

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Pumpkins

This year, skip the artificial pumpkin spice craze and go for the real thing. Pumpkins are everyone’s favourite fall superfood and for good reason. “Providing more fibre per cup than kale, pumpkin can help to keep you feeling fuller, longer,” explains Samina Kalloo, RDN, CDN. “It’s also an excellent source of lutein and zeaxanthin, two powerful antioxidants that are recognized for playing a critical role in eye health.”Try:Pumpkin Hummus

Broccoli

Whether roasted, steamed, or served fresh, broccoli is a delicious veggie loaded with health benefits. “Broccoli is a great source of vitamins K, C, and E, folate, potassium, calcium, and fibre,” says Ariana Kulinczenko, RD, LDN. “It benefits digestion, cardiovascular health and contains anti-inflammatory properties.” Try steaming broccoli with fresh garlic and lemon juice for a nutritious side dish on busy nights.Try: Cauliflower and Broccoli Gratin

Cauliflower

Cauliflower may seem like a bland veggie at first glance but it’s a sneaky superfood that can turn into scrumptious comfort food with just a few tweaks. “It is high in fibre, B-vitamins, antioxidants, and choline,” says Kulinczenko. “Cauliflower may promote weight loss, protect against cancer and improve learning and memory.”Try: Buffalo Cauliflower Steak

Cranberries

This tart superfood isn’t just for Thanksgiving anymore. Cranberries are known for preventing urinary tract infections but have benefits for your whole body. “Dried cranberries have been shown to improve gut health by altering the gut microbiota, as well as improve blood sugar regulation in type 2 diabetics,” says New York-based dietician Angela Goscilo. “In addition, as a good source of vitamin C, cranberries can support oral health and immune function.” Goscilo recommends blending fresh cranberries with diced jalapeno, cilantro, lime juice and a dash of sugar for a tart salsa everyone will love.Try: Broccoli, Cranberry & Almond Salad

Beets

Beets can add gorgeous colour to your fall salads and side dishes while giving your brain a boost. “Beets have a good amount of folate and potassium,” says Amanda A. Kostro Miller, RD, LDN. “Try adding beets to your smoothie or baked goods like red velvet cake or pink-frosted cupcakes.”Try: Beet and Strawberry Smoothie

Sweet potatoes

Sweet potatoes make the perfect fall side dish and are rich in vitamin A for healthy eyes and fibre for a healthy gut. Miller recommends starting out your day with a nutrient-packed twist on breakfast toast. “Instead of bread, slice a sweet potato lengthwise into 1/4 to 1/2 inch slices,” says Miller. “Pop them in the toaster to toast and then top with your favorite toppings.”Try: 20 Easy and Healthy Sweet Potato Recipes to Make Now

Walnuts

Even beyond the known heart health benefits, walnuts have been researched for a variety of potential benefits including diabetes, cognitive function, mental health, cancer, weight, and gut and reproductive health. One study even found that women who ate a Mediterranean diet including walnuts showed a lower risk for gestational diabetes and weight gain during pregnancy, says, Stephanie Middleberg, MS, RD, CDN. Middleberg recommends using this nutty superfood to top oatmeal, baked sweet potatoes, or in your favorite pesto recipe. They are just one of the superfoods every healthy woman needs in her diet and are rich in omega-3 fatty acids, protein, and fibre.Try: This Easy Apple-Walnut Tossed Salad Is a Quintessential Fall Starter

Apples

An apple a day keeps chronic diseases away, especially if you pick them yourself. “Apple picking is a great way to get exercise while having fun with friends and family,” says Lisa Reed, MS, CSCS, USAW. “Plus, the health benefits of eating an apple a day are amazing.” Apples are rich in soluble fibre, helping to keep you full and flush out cholesterol. Try sprinkling apple slices with cinnamon for an easy, low-calorie snack.Try: Easy Baked Apples With Sugar and Cinnamon

Brussel sprouts

Brussel sprouts may have been one of those vegetables you dreaded as a kid but they’ll quickly become one of your favorite fall superfoods. “They have about 3.8 grams of protein per serving, which is high for a vegetable,” says Reed. “They also contain 147 percent of your recommended daily intake of vitamin K, which promotes bone health.” Try roasting them in the oven with olive oil, salt and balsamic vinegar for a crispy side dish.Try: Lentil and Brussels Sprouts Salad With Creamy Chia Dressing

Lentils

Lentils are a tiny legume that pack a major health punch. They’re rich in fibre, protein, and folate and are known to support a healthy heart. Dahlia Marin, RDN loves them so much that she replaces meat dishes with a rich and flavourful lentil loaf instead. “This dish offers a wide variety of seasonal veggies, protein, and fibre to fill your stomach and body with nutrients,” says Marin.Try: Middle Eastern Lentil Salad

Pomegranates

If pomegranates are one of the fall superfoods you’re still not eating, it’s time to give them a second look. They are rich in antioxidants and vitamin C for a healthy immune system. “Research is still emerging but shows promise for reducing the risk for cardiovascular disease, bone loss, hypertension, and more chronic conditions,” says Keith Thomas Ayoob, EdD, RD, FAND. Ayoob recommends buying the seeds and mixing them into Greek yogurt, salads, or oatmeal.Try: Turkey and Pomegranate Salad

Beans

If you’re looking to give your diet a serious boost with protein and fibre, reach for beans. They’ll fill you up while helping you maintain a healthy weight and blood sugar. “Regular bean eaters are less likely to be obese, more likely to live longer, and have a lower risk for cancer and type 2 diabetes,” says Ayoob. Add them to your favorite salads, soups, or creamy dips.Try: Tuscan White Bean Soup

Butternut squash

Butternut squash is in-season in August, welcoming us into fall with its savoury soups and hearty roasted side dishes. “Butternut squash is versatile and packed with carotenoids, antioxidants that benefit eye and skin health and may help protect against certain cancers,” says Philadelphia-based sports dietitian Kelly Jones. “It can be roasted, added to mac and cheese sauces or blended into comforting soups.”Try: Squash and Apple SoupNext: 25 Pumpkin Recipes to Try This Fall to Truly Celebrate the Season

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Whiter, healthier teeth

Apples won’t replace your toothbrush, but biting and chewing an apple can stimulate the production of saliva in your mouth and reduce tooth decay by lowering the levels of bacteria.

Avoid Alzheimer’s

A study on the benefits of apples shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. The mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

Curb all sorts of cancers

Scientists from the American Association for Cancer Research agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 percent. Researchers at Cornell University have identified several compounds in apple peel that have potent anti-growth activities against cancer cells in the liver, colon, and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.

Decrease your risk of diabetes

Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. According to the Ontario Apple Growers, this fruit is extremely high in pectina soluble fibreand is the key to blunting blood sugar swings.

Reduce cholesterol

The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels. (Here’s what doctors do to lower their high cholesterol.)

Get a healthier heart

An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

Prevent gallstones

Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre (ahem, apples again) to help you control your weight and cholesterol levels.

Beat diarrhea and constipation

Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

Neutralize irritable bowel syndrome (IBS)

IBS is characterized by constipation, diarrhea, abdominal pain, and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods. People with IBS understand all too well how food can make symptoms worse. (Here are the diet changes you need to make if you have IBS.)

Prevent hemorrhoids

Hemorrhoids are a swollen vein in the anal canal. While not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can help keep your bowel movements regular and prevent you from straining too much when going to the bathroom.

Control your weight

Many health problems are associated with being overweight, such as heart disease, stroke, high blood pressure, type 2 diabetes, and sleep apnea. To manage weight and improve overall health, doctors recommend a diet rich in fibre.

Detoxify your liver

Your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best (and easiest) things you can eat to help detoxify your liver is to incorporate fruits, like apples, into your diet.

Boost your immune system

Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune systemespecially when you’re stressed out.Next: Delicious Apple Recipes to Make This Fall

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1. Myth: Nightshades contribute to osteoporosis

Certain macrobiotic diets recommend that people with health challenges avoid nightshade vegetables and that even healthy people should eat them infrequently, says Judy MacKenney, a counsellor at the Kushi Institute, a macrobiotic educational institute in Becket, Mass. “Nightshade vegetables are high in oxalic acid,” she claims, “Which inhibits the absorption of calcium, and can weaken bones and lead to osteoporosis.” But Stephanie Atkinson, a member of the scientific advisory committee for Osteoporosis Canada, says that while oxalates are known to bind calcium in the intestine, reducing calcium absorption, this occurs only when calcium intakes are very low and oxalate intakes very high. Nightshades, however, are not high in oxalic acid, she says. “The alkali contributed by vegetables and fruits is beneficial for bones as it protects them from using bone to neutralize blood acid.”(Related:Health Conditions That Can Increase Your Risk of Osteoporosis)

2. Myth: Nightshade vegetables contain a toxic alkaloid

Many alternative medicine websites allege that nightshade vegetables contain a toxic alkaloid compound called solanine, a defence mechanism in some Solanaceae plants that protects against natural threats such as insects. It’s true that solanine may develop in potatoes, which turn green when they are exposed to light during growth, says Micallef. (That’s why potatoes with green areas should be discarded.)Contrary to the rumours, however, eggplant, peppers and tomatoes even the green ones do not produce solanine and are perfectly safe to eat, he says.(Related:6 Antinutrients in Beans, Grains, and Veggies and How to Avoid Them)

3. Myth: Nightshade vegetables worsen arthritis pain

Much of the online discussion concerns nightshade vegetables and arthritis, and the notion that eating these vegetables causes an increase in pain or inflammation. But no scientific evidence supports that theory. “I’m not aware of any studies in peer-reviewed journals that prove or disprove that they affect arthritis,” says arthritis expert Mark Erwin, an assistant professor of orthopedic surgery at the University of Toronto. “There are a lot of references to it, but the evidence is mostly anecdotal.” There’s also no scientific reason to avoid nightshades even if you have arthritis, says Pamela Piotrowski, a registered dietitian at the Arthritis Society of Ontario. “Many people have food intolerances. If you start to feel achy every time you eat tomatoes, then maybe, for you, tomatoes are a contributing factor.” But even if your symptoms disappear after eliminating tomatoes, it would be hard to pinpoint that as the cause since many factors can affect arthritis.

4. Myth: They cause migraines

Linking nightshades to migraines is also without merit, according to Dr. Jonathan Gladstone, director of the Gladstone Headache Clinic and director of neurology at Cleveland Clinic Canada in Toronto. “I am certain that headache experts internationally would be in agreement that there is no evidence that tomatoes, peppers, eggplant and potatoes cause migraines,” he says.The health benefits of nightshade vegetables “far outweigh any risks,” says Piotrowski. Tomatoes and peppers are amazing sources of antioxidants that lower the risk of cancer and heart disease; potatoes are high in vitamin C; and eggplant is a source of vitamin K. All are high in fibre. If you do want to eliminate them, make sure you get this nutritional value from other foods.Next, learn why it’s important to eat colourful foods.

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What’s the deal with collagen supplements?

Collagen, the single most common protein in animals, is best known for giving structure and shape to the skinthough its also present in bones, muscles and connective tissues. As we age or are subjected to external aggressors like UV radiation and pollution, collagen starts to break down.Treatment options include lasers, injections, creams and serums, but there is also another category thats growing in popularity: ingesting collagen supplements such as collagen powder, tablets, liquids and even health bars.Supplementing with collagen has research-proven benefits for skin including improved hydration, says Joy McCarthy, a certified holistic nutritionist and Genuine Health spokesperson. Collagen nourishes the dermis and increases the manufacture of hyaluronic acid, which can hold 1000x its weight in water and give the skin a youthful look.Andy De Santis, a registered dietitian at Health in Davisville in Toronto, agrees. He told BH there’s a 2019 study that shows collagen supplements can help improve skin hydration, elasticity, roughness and density.Think you might want to give collagen supplements a shot? Weve rounded up some of the best products that are available in Canada.(Related: Should I Be Taking Collagen?)

Collagen supplements: Ancient Nutrition

This unflavoured pick from Ancient Nutrition contains collagen from bovine, fish and chickenall of which are from non-GMO, grass-fed, cage-free,and cruelty-free sources. This unique collagen blend means it can offer the benefits of not one but three different sources, making it a source of collagen I, II and III. Enjoy it in the morning with breakfast, adding it to a coffee or smoothie, or even pancakes or oatmeal. Prefer a flavoured option? Try Ancient Nutrition’s chocolate or strawberry-flavoured collagen protein.Ancient Nutrition Multi Collagen Protein Pure, $39, houseofwellness.ca

Collagen supplements: Neocell

Looking for a non-bovine source of collagen delivered conveniently in capsule-form? Try Neocells new Marine Collagen. It contains ingredients like hyaluronic acid and vitamin C to help maintain the youthfulness of skin and encourage strong hair and nail growth. It also acts as a bit of a multivitaminit contains zinc and magnesium to support everyday health.Prefer a powder formula? The brand has recently released two other productsthe Derma Matrix, which helps to reduce the appearance of lines and wrinkles, and Collagen Protein Peptides, which supports muscle tissue formation and helps keeps bones and cartilage healthy. Theyre both made from grass-fed collagen and, like the Marine Collagen capsules, also contain hyaluronic acid and vitamin C to encourage healthy collagen formation.Neocell Marine Collagen, $24, well.ca(Related: Celebrities Love This At-Home LED Face Mask, So I Tried It for a Month)

Collagen supplements: Genuine Health

Genuine Healths Pure Bovine Collagen and Marine Collagen powders are perfect for flavouring water or boosting a smoothie or cup of tea. Go for Pure Bovine Collagen powder if youre OK with collagen derived from cattle, and choose Marine Clean Collagen for a non-bovine option, sustainably sourced from wild-caught fish in the North Atlantic.Genuine Health Clean Collagen, $25 USD, genuinehealth.com

Collagen supplements: Jamieson

With 2.5g of hydrolyzed collagen per tablet, Jamieson Collagen Anti-Wrinkle is clinically proven to reduce wrinkles and fine lines in 28 days by providing collagen to the epidermis and dermis. One package will last 20 days if you take it as directedthree times per day.Jamieson Collagen Anti-Wrinkle, $19 for 60 capsules, jamiesonvitamins.com(Related: What Are Jade Combs?)

Collagen supplements: Vital Proteins

Vital Proteins Beauty Collagen comes in fruity flavours like Lavender Lemon, Strawberry Lemon and Tropical Hibiscus. Each two-scoop serving contains 12g of bovine collagen, plus 120mg of hyaluronic acid. The collagen powder also comes in single-use packets so you can get your daily dose while travelling or on the go.Vital Proteins Beauty Collagen, $44 for 14 packets, naturesante.ca(Related: Cryotherapy-Based Skincare Products Are Currently Trending)

Collagen supplements: Gold Collagen

A form of liquid collagen that comes in 10-vial packs (i.e. 10 doses), Pure Gold Collagen is a blend of collagen, hyaluronic acid, borage oil (an anti-inflammatory), and vitamins and minerals. It promises to increase skin hydration and radiance, improve suppleness, minimize the appearance of fine lines and wrinkles, and even promote healthy-looking hair and nailswith results seen after a minimum of three weeks of use.Pure Gold Collagen, $65 for 10 bottles, gold-collagen.com

Collagen supplements: Natures Bounty

Natures Bounty makes delicious vitamin gummies and their well-known Hair, Skin & Nails gummy has a collagen add-on. The collagen level is low (100mg in the recommended daily dose of two gummies), but the gummies also contain vitamin C, vitamin E and biotin to promote skin, hair and nail health, and fight free radical damage. HSN+ Collagen could be a good option if you have trouble with compliance (adding a powder to water or taking a flavourless pill isnt for everyone) or simply want a tropical-flavoured treat thats got good-for-you ingredients.Natures Bounty HSN+ Collagen, $17 for 165 gummies, walmart.ca(Related: 8 Simple Tricks to Better Protect Yourself From the Sun)

Collagen supplements: Good Goddess

A collagen powder from a small Canadian company, Good Goddess Powderful Essential Grass-Fed Collagen is a flavourless bovine formula with type I and III collagen peptides. It also has additional amino acids, including lysine, which is required for the bodys formation of collagen.Good Goddess Powderful Essential Grass-Fed Collagen, $52, goodgoddess.com

Collagen supplements: AgeOff

Not only does AgeOff Collagen 2.0 Peptide Powder contain bioactive collagen peptides, but it also features vitamins and minerals including Vitamin C3, biotin and silicon that promote healthy skin, hair, and nails. Visit nuvocare.ca for four smoothie recipes that will allow you to incorporate collagen powder into your routine in a tasty way.AgeOff Collagen 2.0 Peptide Powder, $35, nuvocare.ca(Related: How to Find the Right Vitamin C Serum for You)

Collagen supplements: Organika

Though the brand claims its capsules can also be used to promote healthy skin, Organika BioCell Collagen focuses more on targeting joint pain caused by osteoarthritis because it uses type II collagen, not I or III. Take four capsules per day, each with 300mg of hydrolyzed collagen derived from chicken cartilage.Organika BioCell Collagen, $73 for 180 capsules, well.ca

Collagen supplements: Progressive

Available in three varieties unflavoured, Tropical Breeze, and Citrus Twist Progressives Complete Collagen powder offers 10g of non-GMO collagen in each scoop, plus vitamin C to help the body use this vital protein and tryptophan to improve its quality.Progressive Complete Collagen, $54, well.ca(Related: Are Facial Cleansing Brushes Really Worth It?)

Collagen supplements: CanPrev

CanPrev Collagen Beauty liquid supplement contains Verisol Bioactive Collagen Peptides to boost the performance of the fibroblast cells that produce collagen. The liquid is sweetened and each serving contains 2.5g of type I and III collagen from a bovine source.CanPrev Collagen Beauty, $30, well.caNext: The Best Skin Care Routine for Your Age, According to Dermatologists

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Apricots: In season July through August

This juicy fruit is a great source ofbeta-carotene, Vitamin C and potassium, as per Foodland Ontario. Make our Apricot Lamb with Shredded Cabbage for Sunday dinner, Apricot and Run Brioche Pudding for dessert, Apricot and Pecan Muffins for breakfast, orRed Cabbage Salad With Apricots for a side dish.

Blueberries: In season July through September

We’ve been popping blueberries for ages for their heart-helping flavonoids, but those same antioxidant-rich compounds offer serious brain benefits, too. For a refreshing recipe, this Wild Blueberry Sorbet is worth making tonight for dessert.

Cherries: In season June through July

Cherries may be a great source of fibre and antioxidants, but they’re also one of the top foods that can keep you hydrated. Note: One cup of pitted cherries contains 127 mL water. Try Cherry-Glazed Trout or Slow Cooker Cherry Berry Cheesecake.

Gooseberries: In season July through August

These guys earn a big gold star for their impressive cardio-protective properties. Thanks to their naturally high levels of pectin, gooseberries are a fantastic source of soluble fibre, which research suggests can help lower “bad” (LDL) cholesterol and high blood pressure associated with heart disease. And you’ll get about one-quarter of your daily fibre needs in a mere 65-calorie cup.

Grapes: In season August through September

Grapes are an excellent source of vitamin C, fibre and potassium. What’s more, the nutrients in grapes could protect against cancer, cardiovascular disease and other conditions. Grapes make an extra refreshing summer treat when enjoyed frozen, but they’re also delicious in our Lentil Spinach Salad with Feta and Grapesand in our Grape Mocktail.

Nectarines: In season August through September

Like oranges, nectarines are a great source of vitamin C. Foodland Ontario suggests reaching for a nectarine over a peach if you like the taste but favour a firmer, less squishy fruit. Our favourite way to enjoy nectarines? Glazed and served with waffles.

Peaches: In season July through September

Sweet, soft and juicy, peaches are hard to resistespecially when they’re in-season and extra tasty. A single peach contains 3 grams of fibre and is packed with vitamins A and C. Try our Peach Smoothie and our Peach Caesar Salad, and make sure you’re not making these mistakes when shopping for peaches.

Plums: In season July through October

Plums and prunes aren’t just good for extra fibre, they’re also disease-fighting powerhouses. Plus, plums rank low on the glycemic index, which means eating them can help you control your blood sugar and reduce the risk oftype 2 diabetes. Find out more about the health benefits of plums.

Raspberries: In season July through October

When raspberries are in season, they taste as good as candy. They’re a great source of fibre and vitamins A and C. When buying, choose dry and firm berriesnot soft, and watch out for mildew, says Foodland Ontario. Try our antioxidant-rich raspberry smoothie bowlor our Rasberry Orange Blossom Sorbet.

Strawberries: In season May through September

Not only are these sweet symbols of summer a low-calorie treat, but they can also help protect your complexion from the effects of the sun. Strawberries contain a unique cocktail of ellagic acid and anthocyanin antioxidants that works to prevent wrinkles and repair UV damage by blocking the destructive enzymes that break down collagen. Here are more reasons why you should add this fruit to your diet, and here are 16 strawberry recipes to try.

Watermelon: In season July through September

Everyone’s favourite summer fruit boasts a whole lot of vitamin B-6 and is rich in lycopene. It contains over 90% water, making it an excellent fruit to reach for to help prevent dehydration. Try it in our Watermelon and Feta Saladyou’ll want to remake it over and over.Next, find out the best way to clean pesticides off your fruit.

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The World Health Organization recommends limiting sugar to 12 teaspoons a day, but Canadian consumption comes in at about 20, with the bulk of that in the form of fluids. Try these simple drink updates that cut down on the sweet stuff without affecting your enjoyment levels. After all, there are so many reasons why cuting back on sugar is good for your health, but summers far too short to eliminate sweet sips completely. (Find out if you’re eating too much sugar.)

THE SIP:Classic Slushy (355 ml)

The Swap: Watermelon Slush (355 ml)

How: Combine 1 cup seedless watermelon, 2 or 3 ice cubes, 3 mint sprigs and a splash of lime juice and blend until smooth.

The Save: 114 cal + 32 grams sugar

THE SIP:Soda (330 ml)

The Swap: Grapefruit Fresca(448 ml)

How: Combine 1 cup soda water with cup freshly squeezed grapefruit juice and a handful of ice and add stevia for extra sweetness.

The Save: 114 cal + 32 grams sugar

THE SIP: Bottled Ice Tea (500 ml)

The Swap: DavidsTea Organic La La Lemon on ice (500 ml)

How: Add 1 to 2 tbsp tea leaves to 295 mL hot water, steep for five minutes and top with ice.

The Save: 160 cal + 43 grams sugar

THE SIP: Ros (250 ml)

The Swap:Truly Spiked & Sparkling Ros (355 ml)

How: Couldnt be simpler. Just chill and enjoy.

The Save: 72 cal + 4 grams sugar

Next, did you know these foods can contain lots of sugar?

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Chilled Cucumber Avocado Soup

Simply blend this easy, refreshing, summery soup and pop it in the fridge for about an hour to chill and allow the flavours to develop.Recipe: Chilled Cucumber Avocado Soup

Grilled Salmon Nioise with Turmeric Vinaigrette

While it can be made and served right away, the salmon, potatoes, eggs and green beans can all be cooked ahead and chilled.Recipe: Grilled Salmon Nioise with Turmeric Vinaigrette

Mocha Panna Cotta with Blueberries

This rich-yet-refreshing, velvety smooth dessert takes just a handful of ingredients to make before topping with berries.Recipe: Mocha Panna Cotta with Blueberries

Watermelon cups

Sweet watermelon cubes hold a refreshing topping that showcases cucumber, red onion and fresh herbs.Recipe: Watermelon Cups

Vibrant Chickpea Salad

Storing a can of unopened chickpeas in the fridge during the summer months means that you can toss together a vegetarian salad quickly because the chickpeas are already cold.Recipe: Chickpea Salad

Creamy Smoked Salmon-Stuffed Cucumber Rolls

This creamy appetizer is the perfect healthy addition to a late-morning meal.Recipe: Creamy Smoked Salmon-Stuffed Cucumber Rolls

Creamy Avocado Parfait

When time is tight in the a.m., a breakfast parfait is the perfect go-to.Recipe: Creamy Avocado Parfait

Everything Bagels Dip

Inspiredby Montreal bagels, this is a deliciousspreadfor crackers and the perfectdip forvegetables.Recipe: Everything Bagels Dip

Fresh Strawberry Pie

Fresh strawberries taste amazing on their own, but are even better in this old-fashioned strawberry pie.Recipe: Fresh Strawberry Pie

Fig Chia Pudding

Top with the hunger-crushing combo of fibre, protein and heart-healthy fats from pistachios and hemp hearts.Recipe: Fig Chia PuddingNext: 12 Perfect Recipes for Summer Picnics

The post 10 Chilled Dishes for Hot Summer Days appeared first on Best Health.

Peaches

In season: July to SeptemberThe benefits: This summertime favourite contains vitamin C, and is an excellent source of vitamin B6, niacin, and folate. Peaches are also rich in potassium, which helps maintain healthy blood pressure as well as prevent kidney stones and bone loss. They are high in fibre, too, which aids in both digestive health and colon health.Try this recipe: Peach, Burrata and Basil Salad

Avocados

In season: August to OctoberThe benefits: Avocados are high in carotenoid antioxidants such as beta-carotene, lutein, and neochrome, all of which help to prevent osteoarthritis and rheumatoid arthritis, as well as improve cardiovascular health, help regulate blood sugar levels, and prevent cancers of the mouth, skin, and prostate gland.Try this recipe: Chilled Cucumber Avocado Soup

Pineapple

In season: March to JulyThe benefits: The sweet and tart tropical fruit contains bromelain, an enzyme that improves digestion as well as helps to fight blood clots from forming. Pineapples can also help prevent swelling, a common ailment during the summer months.Try this recipe: Honey Lime Grilled Shrimp And Pineapple Skewers

Beets

In season: June to NovemberThe benefits: The deep-hued root vegetable contains phytonutrients such as the pigment betacyanin and are high in fibre and beta-carotene. Beets are prized as being a good source of folate, which helps to guard against birth defects, colon cancer and osteoporosis.Try this recipe: Beet and Strawberry Smoothie

Eggplant

In season: August to OctoberThe benefits: The aubergine is a high-tryptophan food, an essential amino acid that helps to regulate appetite, improves sleep quality, and elevates your mood. Eggplants are also good for cardiovascular health as they help to improve blood flow in the blood vessels. Even the skin of the eggplant is good for youit’s loaded with nasunin, a potent antioxidant that has been shown to protect cell membranes from damage as well as inhibit the spread of cancer.Try this recipe: Miso-Glazed Baked Salmon and Eggplant

Blueberries

In season: July to SeptemberThe benefits: Though tiny, the benefits of the blueberry are enormous. Blueberries are high in anthocyanins, the antioxidant pigments that give blueberries their deep rich colour. Anthocyanins and other phytonutrients contained in blueberries help to fight anti-inflammatory issues, help improve brain function, enhance mood, and help combat cancer cells.Try this recipe: Dutch Baby with Stewed Rosemary Blueberries

Red bell peppers

In season: July to OctoberThe benefits: The sweet and crunchy veggie is extremely low in calories (about 25 calories per cup) and is also one of the healthiest peppers. Red bell peppers contain 11 times more beta-carotene than its green counterpart and they provide 240 percent of the recommended daily value of vitamin C.Try this recipe: Vegetarian Quinoa Stuffed Peppers

Watermelon

In season: May to AugustThe benefits: Watermelons are made up of 92 percent water and six percent sugar, making them the perfect hydrating food of the summer. The natural sugar found in watermelons helps to maintain electrolytes that are lost by excessive sweating. Not only that-watermelons are also packed with vitamins like vitamins A and C, which respectively help with eye health and boost the immune system.Try this recipe: Herbed Watermelon Cups

Tomatoes

In season: July to OctoberThe benefits: When it comes to tomatoes, the redder the betterthe antioxidant lycopene is highest in very red tomatoes. Lycopene has been proven to have numerous health benefits, including protecting the skin from harmful UV rays, helping to slow down the process of arterial aging, as well as fight heart disease, stroke, memory loss, and even impotence in men.Try this recipe: Roasted Fennel & Tomato Soup with Dukkah

Grapes

In season: August to OctoberThe benefits: Grapes are rich in phytonutrients such as flavanols, phenolic acids, and carotenoids to name a few, as well as antioxidant nutrients such as vitamin C and manganese. Eat these low-cal sweet treats often and you’ll experience a range of benefits such as protection against certain types of cancer, better blood pressure regulation, and improved cognitive health.Try this recipe: Lentil-Spinach Salad With Feta and GrapesNext: Trying to Drink Less? These Tasty Summer Mocktails Make it Easy

The post The Best Superfoods to Eat in the Summer appeared first on Best Health.

1. Ease aching joints

Cherries’ rich red colour comes from anthocyanins, the antioxidants found in grapes (and red wine) that inhibit enzymes associated with inflammation. So, cherries can help soothe soreness linked to muscle and joint pain.

2. Guard your colon

These mighty fruits contain quercetin, which is a flavonoid with anti-carcinogenic activity. Research in the Journal of Nutrition found quercetin helps prevent damaging lesions thought to be a predictor of tumours from forming in the colon.

3. Control cholesterol

All cherries are high in pectina soluble fibre that helps to prevent heart disease by lowering bad cholesterol.

4. Help your eyesight

Sour cherries contain 19 times the amount of beta-carotene found in blueberries. A precursor to vitamin A, it helps maintain eyesight and healthy skin.

5. Improve your sleep

Cherries, part of the stone fruit family that includes apricots, peaches and plums, are one of the few known food sources of melatonin. Refresher: Melatonin is a naturally occurring hormone that helps to regulate the body’s circadian rhythms andsleep patterns, and therefore can help you catch some Z’s.Convinced? Try our recipe for a sour cherry smoothie.

The post 5 Incredible Health Benefits of Eating Cherries appeared first on Best Health.

Look for lots of fibre

Breakfast is a great time of day to up your fibre intake. The recommended amount of fibre is 25g per day for women and 38g per day for men, and most people are not hitting these targets. Fibre is important for digestion, lowering cholesterol and helping to control blood sugar. (Here are other reasons to increase your fibre intake.)There are two kinds of fibre: soluble and insoluble. Soluble fibre helps to slow down digestion by forming a gel in your intestines, which slows blood sugar absorption and can lower LDL (bad) cholesterol. Insoluble fibre acts as a bulking agent and keeps things moving through your digestive system, which helps keep your bowel movements regular. Both are important and often present in breakfast cereals that contain high-fibre ingredients such as bran, whole grains, and oats. Some also contain high-fibre nuts, or add in some extra psyllium or flax to give even more of a boost. If the product contains at least 4g of fibre per serving, thats a decent choice. On the nutrition facts panel, look for least 15 percent daily value fibre per serving.

Look for a well-ordered ingredients list

The ingredient list on a box of cereal is a LOT more important than the nutrition facts panel. Why? Because while there is always a margin of error when a product is analyzed for the nutrition label, if an ingredient is listed, it’s in there! And the ingredients are listed in descending order, meaning the first ingredient listed is what makes up most of the cereal.As an example, if the first ingredient is cornmeal, then most of the cereal is cornmeal. Or if the first or even third ingredient is sugar, then it means theres a lot of sugar in there.The top of the list should include ingredients that are 100 percent whole grains, or unprocessed whole oats. Whole grains contain more fibre and protein. This includes whole wheat, barley, oats, buckwheat or rye, which are all great high-fibre choices.

Keep sugar as low as you can go

We certainly dont need to seek out sugar, it finds us easily enough. Breakfast cereals are notorious for high sugar content. Some are even marketed to kids for this exact reason. But sometimes it can be difficult to gauge sugar content by looking at the label. We dont have a daily amount of sugar we need to get everyday, which is why you wont see a percent value on the nutrition facts panel. Added sugar in adults and childrens diets is linked to several health issues such as type 2 diabetes and fatty liver disease.Aim for less than 8 grams per serving. Serving sizes can be deceiving (who has ever eaten a cup of granola?!) so make sure you calculate the total in an average serving. For example, if a cup of cereal is 8 grams of sugar, but you eat 1 cup, then you are really consuming 16 grams of added sugar. Virtually all cereals will have some source of sweet, whether added sugars, raisins or other dried fruits, so aim to get a lower number if you can. High fibre cereals with some added sugars are an even better choice, to slow the sugar released into the bloodstream.Sugar goes by many names on the label; glucose, cane sugar, organic sugar, fructose, high-fructose corn syrup, brown rice syrup, inverted sugars, raisins and dried fruit are all forms of sugar that can be added to cereal.(Learn what happens to your body when you stop eating sugar.)

Know what else to look for

Cereal can be a source of many other important vitamins and nutrients due to the fortification of some flours. Some cereals have higher protein content with nuts or whole grains, which helps to keep you full. These can also be good and excellent sources of calcium, iron and B12 which are bonuses for kids. Many whole grains contain other important B-vitamins and potassium.Unfortunately, there are still many cereals that are marketed to children that use colours and characters to mask poorly made food. Food colours and additives have been linked to hyperactivity and disturbed behaviours in children who are sensitive to them. It is a common myth that sugar alone is the culprit of hyperactivity in kids; many industrial ingredients are at play, since they are eaten together and not in isolation. Watch out for cereals with higher daily values (15 percent or higher) of saturated fat or sodium.

Dont be fooled: gluten-free, organic or expensive does not always equal better

There are many cereals targeted for people with allergies or other special diets. These might contain modified or gluten-free ingredients, but these arent necessarily healthier by definition. Ultimately, you should still follow the ingredient list and the numbers on the nutrition facts panel. These cereals may still be low in fibre, nutrients and contain high amounts of sugar. Foods that are specifically marketed as organic are not necessarily healthier either for the same reasons, and can also have the same or more sugar than other cereals.

So, is there ONE ultimate cereal?

The answer is yes, and it starts with an o but isnt in the shape of one. If there was an Olympics of cereal, steel-cut oats would be the gold-medal winner. Oatmeal porridge is versatile and comes in many forms from instant to steel-cut. The less processed the better. Oats are nourishing, full of beta-glucan fibre for helping to lower cholesterol and blood sugars, and can be dressed up a million ways; try peanut butter and chopped apples, or maple-syrup and walnuts. A bowl is full of not one, but two very beneficial fibres, vitamins, minerals and served warm to soothe the gut. Nothing quite sticks to your ribs as a bowl of piping hot oatmeal porridge, especially on a cold winter day.(Try our banana overnight oats.)The reality of modern life for many people, especially working parents, means cereal will have a place in your pantry. The good news is products are being made that include lots of fibre, without unwanted chemicals and lower amount of sugar, so you have a choice.Nishta Saxena is a registered dietician and nutrition educator based in Toronto.Next: 16 Healthy, Energy-Boosting Breakfast Recipes

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