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  • 7 Ways to Make Cocktails Healthier and Prevent Hangovers

    How to make your next cocktail healthier and prevent a hangover

    Ah, vacation mode, at last! You’ve packed, you’ve been through the airport, you’ve endured a long flight, you’ve checked into your beautiful hotel and have finally hit the beach. The only thing missing? A delicious drink (or two) in your hand.

    There are ways to limit alcohol’s effects

    While here at TMB we don’t promote drinking alcohol as a healthy or beneficial habit, we completely understand that sometimes, mama needs a cocktail. Fortunately, there are some things you can do to limit alcohol’s effects on your liver and ultimately prevent a nasty hangover.

    How? How? We know you’re dying to know! Here are Dr. Bhat’s seven top tips to upgrade your next cocktail – and ditch the hangover!

    HEALTHY DRINKING TIP 1: DON’T MIX SUGAR WITH HARD ALCOHOL

    It might break your heart to say bye to super sugary drinks, but mixing sugar with alcohol is a recipe for a hangover. Sugar is an added driver of inflammation, which means when you mix it with alcohol your liver has to process both and will have a harder time detoxing. So, ditch the mixers, the syrups and even the agave and opt for drinking your cocktail on the rocks with a twist of fresh lemon or lemon juice. Still sweet and refreshing!

    HEALTHY DRINKING TIP 2: CHOOSE YOUR WINES WISELY

    If you’re really into vino, look for low sugar (under 3g/L) and low alcohol wines (12% or lower). Look for Spanish and French as they have the highest polyphenol content. Polyphenols are compounds that offer protection against oxidative stress and disease when combined with other dietary nutrients and antioxidants such as vitamin C, vitamin E and carotenoids.

    HEALTHY DRINKING TIP 3: GIN, TEQUILA AND VODKA FIRST

    When it comes to alcohol, gin, tequila and vodka are the “cleanest” options, as they tend to be gluten-free and don’t contain any added sugar. Keep in mind, however, that not all vodka is gluten-free, so make sure you’re reaching for Tito’s or other gluten free brands!

    HEALTHY DRINKING TIP 4:. ADD FRESH HERBS TO YOUR DRINK

    Fresh herbs such as basil, mint and cilantro help metabolize alcohol. These herbs also contain antioxidants and electrolytes which help detox and hydrate. And if that weren’t enough, they carry a wide range of healing properties such as boosting immunity, balancing blood sugar and easing digestive systems. Herbs are officially your new favourite drinking buddy!

    HEALTHY DRINKING TIP 5: DRINK A GLASS OF WATER BEFORE EVERY DRINK

    Alternating every other drink with water will keep you hydrated and dilute the alcohol in your system, making it easier for your body and liver to process. You’ll also be slowing down your alcohol consumption by doing so, which means that your hangover the next day isn’t as severe. Who doesn’t love that?

    HEALTHY DRINKING TIP 6: DRINK MODERATELY AWAY FROM MEALS

    To avoid symptoms such as gas and bloating and to ensure you won’t disrupt the digestive process, make sure you save your cocktails for before or after you’re done a meal. It’s also best to stick to 1-2 drinks at one sitting and avoid drinking two days in a row.

    HEALTHY DRINKING TIP 7: AVOID THE ADVIL

    Contrary to popular belief you should not have Advil or Tylenol to counter your hangover symptoms. Ingesting either of these makes a hangover worse because both pills give your liver even more to detox!

    HOW TO HAVE FUN, ENJOY ALCOHOL HEALTHIER AND PREVENT A HANGOVER

    Indulging in a cocktail or two can be a lot of fun! Enhance that fun with TMB founder Dr. Bhat’s health conscious tips to keep the hangover away. Cheers to upgrading your next cocktail!

     


    About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional Medicine

    TMB The Movement Boutique

    Located on Yonge Street in Toronto, The Movement Boutique serves the areas of Summerhill, Rosedale and Yorkdale with Pilates classes and much more. Our philosophy is centred on a holistic, multimodal approach to health, grounded in the latest therapeutic techniques and clinical research. Our approach: Optimal health cannot be attained through a single therapeutic lens; injuries are often the result of a constellation of lifestyle issues, including dysfunctional movement patterns, trauma, nutritional deficiencies or destructive habits of mind.

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  • What are the benefits of collagen

    Understanding what collagen is and how collagen benefits your skin and overall health

    You may have seen it all over Instagram. You’ve glimpsed it in the vitamin aisle of your favourite health food store. You’ve noticed it on the ingredient list of some of your beauty products. Collagen protein has been the talk of the town and for good reason! But what is collagen, exactly, what are the benefits of collagen and should you be taking it?

    What is collagen and what are the benefits of collagen?

    Collagen is the most abundant structural protein in our body, with type 1 collagen accounting for 90% of the body’s natural supply. It’s an essential building block for healthy hair, skin, nails, cartilage, connective tissue, bones, tendons etc. and carries a wide variety of benefits, including replacing dead skin cells, promoting healthy joints & bones, and gut lining repair (Leaky gut anyone?) In short, there are countless benefits of collagen and here at TMB we’re big fans of it!

    5 awesome facts about collagen and why its good for you

    Still not convinced if collagen protein is for you? Here are five fun facts about collagen and its many beneficial properties!  Although our body naturally produces collagen, we add it to our diet for the following reasons:

    REASON #1 WHY WE LOVE THE BENEFITS OF COLLAGEN

    Collagen production begins to slow down and decrease as we age, which can cause signs of aging such as wrinkles, joint pain and weakened cartilage.

    REASON #2 WHY WE LOVE COLLAGEN PROPERTIES

    Although collagen can be found in many skin care products, such as creams and serums, it is more beneficial to take it orally rather than topically, as most molecules in collagen are too large to absorb into the skin.

    REASON #3 WHY WE LOVE THE BENEFITS OF COLLAGEN

    Collagen levels can start to deplete due to certain lifestyle factors, such as a poor diet, smoking, and consuming excessive amounts of alcohol.

    REASON #4 WHY WE LOVE COLLAGEN

    Collagen is not a complete source of protein. It is however rich in glycine, alanine, proline, hydroxyproline, arginine, and glutamine. These specific amino acids are the ones that play an important role in healing the gut lining and reparation of hair, skin, nails, joints and cartilage.

    REASON #5 WHY WE LOVE COLLAGEN

    Not all collagen is created equal. Make sure you are getting a 100 percent grass-fed collagen. Mammals store toxins in their bones, so you want to ensure you are consuming a clean source. This is why we carry Bulletproof Collagen at TMB.

    Can I enjoy the benefits of collagen if I’m vegan or vegetarian?

    Collagen is sourced from animals, so if you do follow a vegan or vegetarian diet, it might not be the best fit for you. As an alternative, you can incorporate colourful, plant-based collagen-boosting foods into your daily diet, such as dark leafy greens, beets, sweet potatoes and garlic.

    Collagen makes a world of difference in our overall wellness and skincare. Visit TMB to talk in more detail about collagen and your health! We provide tailored health improvement services that fit you better than designer couture!


    About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional Medicine

    TMB The Movement BoutiqueLocated on Yonge Street in Toronto, The Movement Boutique serves the areas of Summerhill, Rosedale and Yorkdale with Pilates classes and much more. Our philosophy is centred on a holistic, multimodal approach to health, grounded in the latest therapeutic techniques and clinical research. Our approach: Optimal health cannot be attained through a single therapeutic lens; injuries are often the result of a constellation of lifestyle issues, including dysfunctional movement patterns, trauma, nutritional deficiencies or destructive habits of mind.

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  • 7 Fun Fascia Facts to Help You Move Better

    Understanding what fascia is to help you look and move better

    “Mirror, mirror on the wall, who has the most gorgeous fascia of them all?” Wait a minute! What is fascia exactly? Don’t worry if you had to ask – it’s a common question and one that has a most intriguing answer!

    What is fascia exactly and why is it important?

    Fascia is a sheet of connective tissue, mainly collagen, located beneath the skin like an extra layer that encloses and separates all of our muscles and organs. Optimizing fascia through acupuncture, soft tissue techniques and facial release can drastically improve how we workout, how we approach injury prevention and how we address pain management.

    Understanding fascia in functional medicine

    Although fascia remains invisible to the naked eye, it is a pretty incredible part of the human body that when regarded from a functional medicine approach can increase mobility, strength, relieve stress and eliminate pain and discomfort.

    It’s not magic, it’s mechanics and here at TMB our treatments involve a thorough understanding of fascia and fascia release to address root causes of pain.

    Let’s get into some fun stuff though! Here are seven fun facts about fascia!

    1. FASCIA IS LIKE THE BODY’S FRAMEWORK

    Fascia is the system of connective, fibrous tissue fibers that lay just under the surface of our skin and is wrapped around every structure throughout our whole body. It’s role is to act as a framework of protection and support and to create a barrier between our deeper soft tissue and skin.

    2. FASCIA MAKES FOAM ROLLING FEEL GOOD

    We bet you’ve used a foam roller before, right? And we bet you know how good foam rolling feels. Foam rolling is actually a fascial release tool that helps keep you mobile and release any built up tension or “stickiness” in the body.

    3. FASCIA IS LIKE AN ORANGE’S INSIDES

    You heard us! Take a moment and think of an orange: the white, stringy rind that you see underneath the peel is like our fascia. The white layer surrounds the fruit, dividing it into various segments, just as your fascia encases your bones, muscles, nerves, blood vessels and organs.

    4. FASCIA CONNECTS EVERYTHING

    Fascia is connected to everything in our body – everything! This is why we always address the root cause when it comes to injury and dysfunction. You might feel pain in your knee, but the underlying issue could actually be somewhere in your shoulder! Fascia connects everything so pain can be felt in areas beyond where it originates.

    5. KEEPING FASCIA HEALTHY IS IMPORTANT

    Unaddressed injuries can create a domino effect in the body, which means that you can have subtle pain in your lower back that years later can spiral into your shoulder, your neck, even down to your feet! Wild, right? Myofascial release techniques and acupuncture help ensure your fascia stays healthy, so that you reduce your risk of an injury snowballing into something more severe.

    6. FASCIA IS YOUR LARGEST ORGAN

    Not only is fascia your largest organ, but it’s also the richest sensory organ in your body, with between six to ten times higher quantity of sensory nerve receptors than the muscles. Understanding this is important, because it goes to show why well-hydrated and supple fascia is essential to movement, alignment, proper function and injury prevention.

    7. MAINTAINING FASCIA MAKES A DIFFERENCE

    Ongoing support of your fascia through regular treatments will go a long way in preventing small problems and dysfunction from becoming chronic and decreasing your quality of life in the future. In short, making your fascia care a priority can help prevent other issues from developing.

    GOOD HEALTH AND GREAT MOVEMENT IS LINKED TO YOUR FASCIA

    And there you have it! Seven fun facts about fascia to help you move and feel better!

    Visit TMB to talk in more detail about your fascia care and see all of our treatment options! We provide tailored health improvement services that fit you better than designer couture!


    About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional Medicine

    TMB The Movement Boutique

    Located on Yonge Street in Toronto, The Movement Boutique serves the areas of Summerhill, Rosedale and Yorkdale with Pilates classes and much more. Our philosophy is centred on a holistic, multimodal approach to health, grounded in the latest therapeutic techniques and clinical research. Our approach: Optimal health cannot be attained through a single therapeutic lens; injuries are often the result of a constellation of lifestyle issues, including dysfunctional movement patterns, trauma, nutritional deficiencies or destructive habits of mind.

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  • HOW TO GET THE BEST SLEEP ON VACATION

    Getting good sleep away from home is a challenge, but not impossible

    Vacations are all well and good (okay, well and amazing!) but they do present a unique challenge of disrupting our sleep schedules. Between the jet-lag, late nights, hotel pillows, unfamiliar noises and glasses of rose, it’s easy to lay awake all night when we’re away from home.

    How sleep contributes to our overall health

    Sleep allows the body to rest and in a sense ‘work on itself’ so that it can function to the best of its ability. In addition to good sleep improving our physical health, sleep also allows our mind to destress, relax and resest, working wonders for our mental health as well.

    Here at TMB we have some incredible sleep-hacks that you can tuck away into your carry-on so you can be truly rested and relaxed on your next trip or adventure!

    5 life changing sleep hacks for when you travel

    1. BRING A SLEEP MASK AND EAR PLUGS

    This is the dynamic duo that will transform your travel experience. Masks are a natural way to shield light from your eyes while ear plugs make even the loudest hotel quiet. Together these handy tools will help you get to sleep faster. We bring ours whenever we sneak away on a getaway!

    2. DOOR GAME

    Okay, not really a game, but an effective sleep hack nonetheless! Place a pillow at the bottom of the hotel door. This will block any excess light coming through, which may be distracting when you’re trying to fall asleep. Trust us, this is a total game changer.

    3. TAKE THE RIGHT SUPPLEMENTS

    We recommend Insomnitol or RelaxMax to help you fight jet lag and relax before bed. You can pick both of these up at TMB!

    4. HYDRATE

    Did you know that dehydration can negatively impact your sleep? Make sure that you’re sipping liquids throughout the day (filtered water if possible). Consider carrying a reusable water bottle with you so you’re never without water while you explore and have fun.

    5. AVOID BLUE LIGHT

    Ideally you should stop staring at screens an hour before bed. Avoid blue light by lowering the brightness of of your TV screen, covering your alarm clock, and enabling “night shift mode” in your iPhone settings. If you want to take it to the next level, use black tape to cover the little button lights on your computer and TV too!

    Good sleep means you can get the most out of your vacation and return home truly refreshed.

    You don’t have to toss and turn all night while you’re on vacation. Try TMB’s handy sleep-hacks and have the sweetest dreams ever!

    Visit TMB to talk in more detail about wellness needs and see all of our treatment options! We provide tailored health improvement services that fit you better than designer couture!


    About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional Medicine

    TMB The Movement Boutique

    Located on Yonge Street in Toronto, The Movement Boutique serves the areas of Summerhill, Rosedale and Yorkdale with Pilates classes and much more. Our philosophy is centred on a holistic, multimodal approach to health, grounded in the latest therapeutic techniques and clinical research. Our approach: Optimal health cannot be attained through a single therapeutic lens; injuries are often the result of a constellation of lifestyle issues, including dysfunctional movement patterns, trauma, nutritional deficiencies or destructive habits of mind.

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  • 8 Ways to Reduce and Prevent Acne

    Holistic skincare from the inside out to help reduce and prevent acne

    Skincare is essential to looking and feeling your best. Common skin ailments, like acne, can drastically impact your self-esteem and confidence and here at TMB we understand how challenging and emotionally draining that condition can be.

    The key to improving your skin lives in your gut

    Don’t click away! What we’re saying is a real thing. You’ve probably heard of the “gut-brain” connection, but did you know about the “gut-skin” connection? Our skin is our largest and most porous organ, so it makes sense that what we put in (and on!) our bodies affects our gut, sometimes causing acne and other skin conditions.

    Skin issues are often a sign of something going on deep under the surface, such as a gut related issue. It’s important to tackle the underlying cause when it comes to formulating a long-term strategy. As much as we’d all like to slap on a cream and call it a day, skin/gut health is significantly more complex but addressing it correctly can have far more long term and lasting results.

    Customized protocols make the difference in healing your gut and as a result reducing acne

    Many of our patients with SIBO, leaky gut or other gut issues report being acne-prone. Once they begin their customized and comprehensive protocols that are designed to heal their gut microbiome, their overall health improves dramatically and their acne clears up.

    So to help you achiever clear skin, we’re going to recommend some simple strategies to first help heal your gut.

    8 easy tips to heal your gut and improve your acne

    1. DITCH ACNE TRIGGER FOODS

    Certain foods, such as gluten, dairy, corn, soy and sugar can cause an inflammatory response in your body, which can physically appear as skin rashes/blemishes. The two food sources that are most likely to trigger skin issues are sugar and dairy. Why? We’ll tell you! When we eat sugar, our blood sugar increases, and when this happens, insulin also increases. When insulin increases, it stimulates an increase in androgens and sebum production, causing breakouts!

    2. AVOID GLYPHOSATE – EAT ORGANIC!

    Glypho-what? Glyphosate is a widely used, highly toxic chemical and herbicide that is sprayed on most conventional (non-organic) crops, like wheat, grains like barley and oats, corn, soy, sugar, peanuts and legumes. It has been associated with damaging health effects including fertility problems, detoxification enzyme destruction, damage of the gut microbiome, endocrine disruption and even plays a role in breaking down our collagen. The health of our skin relies on collagen, so we recommend avoiding glyphosate as much as possible and sticking to organic foods wherever possible. You can check out Environmental Working Group’s Clean 15/Dirty Dozen list for some guidelines!

    3. LOAD UP ON ANTIOXIDANTS

    Research shows that those with a higher amount of antioxidants in their diet report less acne than those without. Make sure to include plenty of of colourful, organic fruits and vegetables in your daily diet, as they have been linked to improvements in the underlying drivers of acne. Sneak some leafy greens into your morning smoothie or include them as an easy side dish to your lunch or dinner.

    4. ADD CUT-SUPPORTING COLLAGEN

    Collagen is rich in amino acids (like Proline and Glycine) that support the integrity of the gut lining. As we age, collagen production naturally declines which can cause physical signs of aging and skin issues. Increasing collagen levels can be beneficial as it helps your skin appear firmer, increase smoothness, and help your skin cells continue to renew and repair. Find out more about collagen and why it matters here. (LINK TO COLLAGEN ARTICLE)

    5. EXERCISE REGULARLY

    One of the reason’s why exercise is so important is because sweating is one of your body’s natural methods of detoxifying. Research shows that physical activity improves sleep quality, reduces stress levels, improves insulin function, manages blood sugar and boosts your immune system, all of which support skin health. It’s totally a win-win situation!

    6. KEEP A CLEAN BEAUTY ROUTINE

    It’s essential to cleanse and exfoliate your skin to get rid of dirt, residue and any barrier of dead skin cells that are clogging your pores. This is especially important for those with acne-prone skin. Unfortunately, many personal-care products are poorly regulated and commonly made from untested chemicals that can damage your gut which starts the skin outbreak cycle all over again, so it’s important to choose organic products with natural ingredients.

    7. EAT PROBIOTIC RICH FOODS

    Foods such as sauerkraut, kimchi and kefir are great sources of beneficial bacteria that can improve the health of your gut. Remeber healthy gut means healthier skin. Skin issues often mean that there are more bad bacteria than good living in your gut, and probiotics can help fix this ratio, reduce inflammation and heal the gut-skin axis.

    8. SUPPLEMENT WITH VITAMIN C

    Vitamin C is high in antioxidants and is essential in maintaining healthy gut flora balance. It’s also a necessary component in the synthesis of collagen, which as we mentioned promotes healthy, vibrant skin. We recommend https://the-movement-boutique.myshopify.com/” target=”_blank”>Stellar C!

    Take care of the skin your in and reduce or prevent acne by paying attention to your gut.

    The key to healing acne is to address the deeper underlying issue of one’s gut. It might sound odd, but try our tips and see the difference that a healthy gut has for healthy skin.

    Visit TMB to talk in more detail about your gut/skin health! We take a holistic and integrative approach to healing. We use functional tests to identify and address the root cause of your skin issues. We address diet, lifestyle factors, food sensitivities, hormone and gut imbalances etc. in order to create long lasting transformations. We also insist on high performing skincare products that are 100% organic that won’t cause any excess work for your liver.


    About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional Medicine

    TMB The Movement Boutique

    Located on Yonge Street in Toronto, The Movement Boutique serves the areas of Summerhill, Rosedale and Yorkdale with Pilates classes and much more. Our philosophy is centred on a holistic, multimodal approach to health, grounded in the latest therapeutic techniques and clinical research. Our approach: Optimal health cannot be attained through a single therapeutic lens; injuries are often the result of a constellation of lifestyle issues, including dysfunctional movement patterns, trauma, nutritional deficiencies or destructive habits of mind.

     

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  • Sitting is the New Smoking – Using Pilates to balance your sedentary lifestyle

    On average, how many hours a day do you spend sitting, uninterrupted? One hour? Two hours? Three…or more? It turns out that hitting a Pilates class or three each week, while great for your mobility and muscle tone, may not be enough to counteract those sitting spells! (more…)

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