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    6 TIPS TO BEAT JET LAG

    how to beat jet lag

    Jet lag is basically our body’s own way of letting us know that it’s out of sync with local time. And it can be a real pain in the you know what when you’re trying to embark on a lovely holiday. After all, planning a vacation is stressful enough without worrying about how to beat jet lag too. Between coordinating everyone’s calendars, packing, planning excursions and booking hotels, we don’t want to throw jet lag in the mix on top of it all! We want to make sure that jet lag doesn’t get in the way of you enjoying your next holiday!

    Why does jet lag happen?

    Jet lag happens when the body’s natural circadian rhythm doesn’t match up with the external environment. This happens as a result of travel across time zones. Essentially, jet lag happens when changes in our environmental cues (such as light, temperature and meal times) conflict with our body’s existing patterns. In a way, it’s our body’s response to something unnatural. Sure, it’s common these days to hop on a plane and travel long distances, but that doesn’t mean it’s normal to our physiology. When you think about it, we’ve only had the opportunity to travel across time zones via airplanes for a few decades. This means that humans haven’t evolved to be able to adjust quickly to these rapid changes in time. Even a quick trip across one time zone can cause jet lag and affect our body!

    Jet lag can show up in many different ways. It can mess with our sleep, hormones, appetite, energy levels, immunity, stress, digestion, sex drive and more. Changes in our sleep cycle can also throw off our circadian rhythm, aka our internal body clocks!

    Here are some tips for how to beat jet lag when you next travel:

    1. Practice sun training

    Research has shown that light exposure before, during, and after you fly can affect your ability to sleep. As a result, this impacts the severity of our jet lag. To optimally synchronize our body clocks when we arrive at our destination we should stare at the sun when it’s rising, have it directly above our head at 12pm each day, and watch the sunset. Watching the sunset while on vacation? Is there anything more relaxing anyway? Doing this is actually strategic, as it sends the correct signals to our brain, thus alerting our body that it’s either time to be awake or asleep.

    2. Adjust your sleep hygiene

    Sleep hygiene refers to the things you implement to promote a healthy sleep. In preparation for our new time zone, we want to make sure that we’re not exposed to light during night time in our new destination and are awake in the morning of our new destination. Since light exposure at specific times can help regulate our circadian rhythm, we can slowly start to train our body’s a few days before our travel plans. This may look like staying up a little later or go to bed a little earlier. We can also do this on the plane ride over. To help us sleep, we recommend doing things like getting a sleep mask and ear plugs, avoiding blue light (aka staring at a screen) a few hours before you plan on going to bed, and practicing relaxation techniques.

    3. Stay extra hydrated

    Ever notice how on a plane you tend to get dehydrated? Dehydration can worsen the symptoms of jet lag. Dehydration is very common while traveling by air, so make sure to stay adequately hydrated when you travel. Moreover, try to avoid caffeine and alcohol before, during and after your flight. Contrary to popular belief, alcohol actually disturbs our sleep. And since you might be adjusting to a new sleep schedule, caffeine will also keep you awake, in addition to dehydrating you! Our favourite way to take our hydration “to go” is by using a Berkey water bottle to filter out any impurities from the water fountains at the airport. PLUS, it saves us from buying the over-priced plastic bottles!

    4. Upgrade your melatonin supplement

    Many people, especially frequent travelers, take melatonin to support their sleep in order to beat jet lag. If you’re not familiar with it, melatonin is the hormone in our body that is released at night to help us sleep (that is, if our circadian rhythm is in check). For an external temporary sleep support, we recommend Insomnitol Chewables to support a deeper, restorative sleep. These tablets also contain vitamin B6, inositol and l-theanine to further help calm brain activity to help you fall asleep and STAY asleep.

    5. Switch up your eating habits

    When traveling to a different time zone, changing the time we eat and the amount of food we eat is important. Try planning your meals to coincide with your new time zone as much as possible. In the first few days of traveling, we recommend sticking with smaller meals – It’s important to avoid having large meals because our digestive enzymes, which help break down and digest food, are also on a circadian clock so our digestive system might not be primed to digest a huge portion when our body thinks it’s the middle of the night.

    6. Practice grounding

    Another great idea for how to beat jet lag is grounding. Grounding, also known as “earthing”, refers to making direct contact between your bare feet and the ground. According to many wellness experts, the benefits include helping you soak up the earth’s negative charge. This in turn is known to reduce inflammation, refresh our mind and body, promote better quality sleep and even help with jet lag. So needless to say, if you’re going somewhere warm, going for a barefoot walk on the beach is a good idea! If you’re not traveling any time soon, don’t worry! There are other grounding techniques like eating root veggies or listening to relaxing, calm nature sounds such as waves crashing or birds chirping that have similar benefits!

    If you implement any of these tips, let us know how it goes!

    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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    5 REASONS YOU NEED TO DETOX

    Have you thought about joining a “detox” but weren’t sure if it was a hoax or the real deal? We totally get it. The term “detox” sometimes gets mixed reviews, because it’s often associated with things like juice cleanses, calorie restrictive diets and quick fixes that promise to help you magically look like a celebrity goddess. The truth is detoxification is one of our body’s most important processes when it comes to maintaining optimal health. In fact there are a lot reasons you need to detox the RIGHT way with scientifically based functional medicine protocols.

    First things first: What is detoxification?

    Our body is like a factory. True story. It has to take in materials like food, water, sunshine and oxygen to keep our system running. However, there are also extraneous substances that may serve their purpose, but then need to transform into something else so that the body can eliminate them. This is known as detoxification. Detoxification is our body’s natural (and essential!) process of removing toxins and unwanted materials.

    What unwanted materials? Heavy metals, pollutants and UV radiation to name a few. There are also endogenous materials that the body produces internally, like hormones and neurotransmitters. All of these materials eventually need to be eliminated from the body by the body’s built in detoxification system. And it’s happening all the time!

    That’s right! Natural detoxification actually occurs 24/7, 365 days a year. There are lots of reasons you need to detox to help this natural process, which we’ll get to in a moment.

    So how does detoxification work?

    The primary detoxification organs are the gut, liver and kidneys. Our bowels and urinary tract are also important, because they help excrete toxins through our bile and urine. Skin helps eliminate toxins through our sweat. In addition, our lungs are important for mainly expelling CO2. In a nutshell, these are the organs involved in our detoxification pathways.

    When it comes to detoxification our liver is our body’s primary filtration system. It’s the star of the show. The liver works day after day to cleanse our blood, excrete waste and metabolize nutrients. It also helps us store vitamins, support immune function, produce proteins and remove dietary and environmental threats to avoid toxic accumulation.

    With the help of our kidneys, the liver is our detoxification workhorse. Whether it’s one too many cocktails, a non-organic diet or a round of medication, the liver helps filter and detoxify any materials that aren’t supposed to circulate in our body. There are a few steps to this process. The first step involves using enzymes and oxygen to prepare toxins for removal. The second step is when our body actually eliminates them through bile, stool or urine.

    The kidneys are equally essential to these processes, as these little bean shaped organs help regulate proper mineral balance, support hormone excretion, flush out urinary bacteria, support a healthy pH and more.

    Why is it so important to detox? Are there reasons you need to detox?

    While a healthy body uses those organs to naturally detoxify, we live in an increasingly toxic world. As a result, our detoxifying organs aren’t always able to keep up at optimal levels. Let’s put it this way; picture a water filter that is constantly used. Day after day for years and years, this filtration system is running, but it’s never cleaned or maintained. This would lead to blockages and an overabundance of toxic substances. That’s what’s happening to our detox pathways!

    5 REASONS YOU NEED TO DETOX

    We clean our homes on a regular basis – wiping the counter, sweeping the floors, cleaning the bathrooms and doing the dishes – and we need to be doing the same for our bodies. There’s no quick fix when it comes to our health, but there are things we can do to set ourselves on the right path to upgraded wellness.

    Here are 5 reasons why you need to detox, or at least why you should consider a detox:

    DETOX BENEFITS #1: Our toxic burden is heavier than ever

    The challenge we face today is that the volume of toxic burden is greater than it has ever been. According to the Environmental Working Group, studies show that that the average newborn baby has 287 chemicals in their umbilical cord blood. These are little humans who have picked up a toxic burden without even physically living in the world yet! If this is the case, just imagine how many chemicals we’ve been exposed to in our lifetime that are BIOACCUMULATING. Now imagine the impact that might have on our long-term health. Yuck, right?

    DETOX BENEFITS #2: It can set the stage for healthier habits

    A worthwhile detox is one that involves implementable habits and actionable tools that you can incorporate easily into your daily life. Sure, you can drink green juice for 3 days, but what happens after that? You likely fall back into old habits. In TMB’S 21-DAY CLEAN GUT DETOX PROGRAM, we include a variety of easy nutritional guidelines, healthy recipes, an extensive grocery list, fascial release exercises, daily workouts and more to help you implement a long-term approach to living a life full of vitality!

    DETOX BENEFITS #3: It can help you feel better

    Picture a dishwasher in a restaurant. Dirty dishes are loaded in and come out clean on the other side. But when the restaurant gets too busy and there are too many dishes to be cleaned, the dish-washing process will slow down. The same thing happens to our detox pathways when we’re exposed to too many toxins. The result? We can feel moody, sluggish, achy, fatigued, bloated and more. Many of us don’t connect what we eat to how we feel. Detoxing can make a world of a difference when it comes to healing our symptoms and feeling better.

    DETOX BENEFITS #4: It can curb cravings

    Sugar is addictive. Period. If you experience a daily sweet tooth, you’re not alone. Many say that sugar is the new nicotine. In fact, studies suggest that sugar is even more addictive than cocaine! Although there’s usually a period where you might experience some withdrawal symptoms, a detox can help you unhook yourself from sugar cravings and other hyper-palatable foods. You’ll start to realize just how GOOD you feel replacing inflammatory foods with nutrient-dense options. A GREAT detox will TEACH you important things like what’s contributing to your food cravings and how to recognize true hunger from emotional hunger so you’re better equipped the next time that craving strikes!

    DETOX BENEFITS #5: It can help balance your hormones

    Our liver helps break down and remove excess hormones, which helps to keep our hormones balanced naturally. If you’ve ever heard the term “estrogen dominance” you know what we’re talking about. When our liver is overburdened, it can contribute to the re-circulating of hormones (that should have left the body) creating imbalances that cause a wide range of symptoms. These symptoms can include hair loss, mood swings and painful periods. Detoxing can give our liver and our hormones the reset that they need!

     

    TMB CAN HELP YOU DETOX EFFECTIVELY AND HAVE FUN!

    Ready to take your health to the next level? Join us for TMB’S NEXT 21-DAY CLEAN GUT DETOX PROGRAM! But don’t just read about about — Dr. Shalini Bhat is here to tell you all about our transformative program, what to expect, how it’s different from other detox programs and, most importantly, how it can benefit you!

     

    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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    6 Tips To Keep Your Holiday Dinners Healthy

     

    Here’s some food for thought…

    If you dream of your holiday dinner, you’re not alone. Eating definitely takes center stage during the holidays. Between the stuffing and the homemade pumpkin pies, it can be easy to overeat and make unhealthy choices. You know what we’re talking about – That all too familiar “food coma” or “food baby” joke that goes around the table!

    The good news is, there are small but effective things we can do to upgrade our dinner plate over the holidays:

    1. Upgrade your gravy

    For many people, gluten creates inflammation in our body and is difficult to digest. It can be hidden in many Thanksgiving goodies, even gravy! Gravy packets are full of kryptonite ingredients like MSG, GMO wheat gluten, GMO cornstarch and are so high in table salt. To upgrade your gravy add arrowroot starch, organic corn starch or gluten free-flour to thicken your gravy in lieu of wheat flour or gravy packets. Add coloured salt like pink or grey salt instead of table salt. These mineral-rich salts are excellent for our bones and teeth!

    2. Eat your potatoes cooled

    You don’t have to ditch the carbs altogether! Eating hot potatoes can spike your blood sugar, but allowing them to cool gives the starches time to gel into a resistant starch. Resistant starches cannot be broken down by us, which means they become food (a prebiotic) for the good bacteria in our gut. Limit/ditch the refined carbs like the stuffing and pie, as over indulging in these will feed the bad bacteria and spike your blood sugar.

    3. Limit alcohol intake

    It’s all in good fun to have a cocktail every down and then, especially on a special occasion like a holiday. What’s not fun, however, is the nasty headache and hit to our metabolism that often follows. If you are going to indulge, avoid drinking while you eat as this can disrupt your body’s digestive processes.

    4. Eat with intention

    To avoid overeating, we can incorporate some mindful and intuitive practices during dinner. Focus on the pace in which you eat and paying attention to the actual eating experience, rather than just the food itself. Try to think about the relationships and connections with the loved ones you are spending the holiday with, put away your phone, sit down while you eat and take in your food with all of your senses so that you eat with purpose & intention.

    5. Make your own cranberry sauce

    Cranberries are actually one of the healthiest foods. They are known to prevent UTIs, certain cancers, decrease blood pressure and boost immunity. Canned, store-bought cranberry sauce, however, is packed with unnecessary sugars and chemicals. Making cranberry sauce is actually super easy and it’s a great hostess gift! Buy fresh cranberries, bring them to a boil with grated orange or lemon zest, then simmer for 10 minutes. Add monk fruit sweetener to taste, throw it in a cute mason jar with a bow and voila!

    6. Save your turkey bones and make your own bone broth!

    Bone broth is more than just a trendy health food – It is a superfood for your fascia! Research shows that bone broth is a gut-healing remedy that comes with a wide variety of benefits including protection of the the gut lining, feeding good bacteria, bolstering immunity, reducing joint pain/inflammation and can even be calming to the mind. Throw the bones (and any giblets) into a slow-cooker or instant pot with water and your favourite veggies, herbs and spices.

    Above everything, don’t overthink it! Stick to your nutrition plan as best as you can and make sure to enjoy the special time you have with your loved ones. Afterall, that’s what’s most important over the holidays!

    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 YOUR CHILD TO EAT VEGETABLES

    how to get child to eat vegetablesIt’s safe to say that the majority of adults understand that eating vegetables is good for our health. But when it comes to little ones, who wildly prefer candy to broccoli, making that connection can be trickier. So how do you get your child to eat vegetables and more plant-based foods?

    What does plant based really mean?

    In many cases, the term “plant-based” is used as a marketing tool to trick us into thinking that particular food products are healthy. If it says “plant-based” on the label, then it must be healthy right? Think again. Foods that are “plant-based” can still contain inflammatory oils, sugars, sodium, additives, artificial flavours and so on. True “plant based” simply means that most of the food on your plate contains plants. In other words, it means you’re eating whole, nutritious, local, anti-oxidant rich foods to fuel your body. This contributes to your vitality. You don’t have to be vegan or vegetarian to follow a true plant-based diet. In fact, there’s actually a NON plant-based way to be vegan. Think about it, you can eat only white carbs, like pasta, and still be vegan, but that doesn’t mean your diet is fulfilling all of your nutritional needs. Right?

    There’s no doubt that having lots of fresh veggies, fruits and whole foods in our diet is good for us, but sometimes it can be tricky to get our kids to buy into it! It’s really important to teach our kids about the importance of plant-based foods when it comes to our health. And at the end of the day, we’re the ones who are putting food on the table for them. However, it can be easier said than done. Here are a few easy ways to boost plant-based eating in your family — aka tips for how to get your child to eat more vegetables!

    1. Sneak veggies into smoothies and popsicles

    The ultimate answer to the question, “How do you get your child to eat more vegetables?” is a sneaky one. You sneak them in, literally! Smoothies are great place to add in extra veggies and plant-based foods. Try adding 1/2 cup spinach or some frozen zucchini next time you’re whipping one up for breakfast. They won’t even taste it! Another smoothie-hack is to cut down on sugar content. One easy way to do this is to use 1/2 the amount of fruit you would normally use (i.e. 1/2 banana instead of a full one). If your kids aren’t into smoothies, you can also sneak them into homemade “popsicles” and even baked goods!

    2. Get them involved

    Studies suggest that when kids are involved in the grocery shopping and meal preparation process, they are more likely to feel inspired and excited about the foods they eat. Having them tag along to the grocery store or farmers market, for example, can be a powerful way to connect them to the source of their food. When they feel more connected, they’re more likely to think positively about what’s on their plate. Plus, they can have a better understanding of what makes LOCAL foods important for our health. For a fun summer activity, you can take them berry picking and maybe even head back to the kitchen to make your own homemade jam!

    3. Lead by example

    Let’s be honest, kids are smart and they will pick up on your own eating habits, which is why it’s important to lead by example and make healthy food choices ourselves. Monkey see, monkey do, right? So if you’re trying to figure out how to get your child to eat more vegetables, take a look at your own eating habits. As parents/adult figures, we have an essential influence on our kids, grand-kids, nieces/nephews etc. when it comes to how they view fruits and vegetables and everything else on their plate. If they see us trying and enjoying local, seasonal plant-based foods and making an effort to prioritize our health, they’ll be more likely to follow our lead.

    4. Make plant-based foods available

    Let’s face it, if all you’re serving for dinner is processed meats and take-out, that’s what your kids will be eating. If it’s not there in the fridge or on the menu, they can’t eat it! Try swapping out these foods with healthier alternatives. Some nutrient-dense, kid-friendly plant-based snacks include healthy fats like avocado or nuts, veggies with hummus, or smoothies. If they don’t like what you’re serving them, perhaps you can try preparing it in a different way! For example, if they don’t like steamed veggies, you can try stir-frying them in avocado oil. If they don’t like spinach salad, try sneaking it into a smoothie. If they don’t like avocado, try homemade guacamole. Our rule here is to have your kids try a food 7 different ways before you rule it out!

    5. Teach them about the benefits

    Although it’s fun sneaking veggies into kid-friendly foods, ultimately it’s important to introduce health/wellness concepts to them and explain why eating plant-based foods will benefit them. Remember, building these healthy habits in childhood is a great way to set our kids up for success in adulthood. If they understand the benefits, they’re more likely to care as they get older. To drive the point further, you can even try making a small garden at home if it would help them learn/understand why local, plant-based foods are better than processed foods. Plus, they will be sure to taste the difference between something picked from your own garden vs. something bought at the store!

    If you want to learn more about how to make dietary changes to UPGRADE your health, check out our 21 Day Clean Gut Detox program that covers topics like inflammatory trigger foods, nutrients to boost health, bloating, diet, sleep and more!

    Already know you’re ready to take your health to new heights? We are currently accepting NEW PATIENTS for TMB’s functional medicine program. To book a free 15 minute consultation, contact us today!

    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’s The Deal With Gluten Anyway?

    Does anyone else feel like gluten has become the food villain of the decade? So the question is…is it just a trendy fad or is it something we should actually be concerned about? Are there gluten free diet benefits? Like most food trends, navigating what your friends are doing, what’s trending online and what’s actually going to make a positive difference for your health can be tricky (read: impossible). Think you’re off the hook because that muffin you ordered was gluten free? Think again!

    What is gluten?

    Gluten is a general term for the “sticky” protein molecules found in some grains: gliadin and glutenin. It has a glue-like consistency that gives bread it’s elasticity when baked and it’s also often used as a binder or filler in processed foods. Why is gluten problematic? Gluten has been shown to spike levels of the protein zonulin in the gut, leading to leaky gut syndrome. This gut permeability allows undigested food proteins and bacterial endotoxins to pass into the blood stream, activating an inflammatory-immune response in your body. Wheat has the highest concentrations of gluten proteins and is the most common in our diet.

    In addition there are other gluten-containing grains, such as spelt, kamut, rye, barley and oats. Oats themselves do not contain gluten but are often processed in the same facilities as gluten products (unless specifically saying “gluten free oats” on the label). As such, a gluten contamination of oats can be enough to trigger a reaction in the body. Many common foods that contain gluten include bread, crackers, cereals, sauces, pastas, doughs, wraps, buns, dressings and pastries.

    Why does it seem that gluten-related health issues are suddenly popping up everywhere? Are there gluten free diet benefits?

    Reactions to gluten run on a spectrum. On one end there’s celiac disease, and then there’s gluten intolerance and non-celiac gluten sensitivity at the other. Research has shown that the prevalence of all three has been growing. Celiac disease in particular, has rates doubling every fifteen years! But the question stumping a lot of people is, why? Gluten has been around forever! Why all of a sudden are there gluten free diet benefits?

    For starters, the gluten that our grandparents ate years ago is very different than what’s available to us today. It’s estimated than 5% of the proteins found in wheat are “new proteins” that aren’t found in the original wheat plant due to hybridization and other modern production practices. These days wheat also contains MORE gluten molecules than they once did. Many gluten-containing foods, like popular commercial bread brands for example, already contains wheat flour (which is gluten containing), but more gluten itself is then added to extend the shelf life and make it more appealing to the consumer (softer, more pliable etc.). Don’t believe us? Check the ingredients list!

    Another factor that comes into play is modern agricultural practices. Our increased use of pesticides and the introduction of other toxins have not only depleted our soil of nutrients, but have increased the amount of chemicals in our food and environment. Cue leaky gut, intestinal damage and a susceptibility to food sensitivities. Not to mention wheat is one of the most heavily sprayed crops, most commonly being sprayed with glyphosate (also known as the leading ingredient in the pesticide called “round up).

    What’s the bottom line? Wheat is not what it once was. In addition, the intersection of many different factors in our food, environment and lifestyles have created the perfect storm for gluten reactions.

    Should everyone avoid gluten?

    Have you ever heard of a gluten deficiency? No? Well, that’s because it doesn’t exist! Evidence shows that at the end of the day, gluten doesn’t benefit anyone. One particular 2015 study looked at patients with active celiac disease, celiac patients in remission, patients with non celiac gluten sensitivity and patients with no gluten-related complaints. They found that exposure to gluten in all four groups lead to SOME level of intestinal damage. In other words, everyone has some type of reaction to gluten after consumption.

    Some people may only experience subtle symptoms because they’re able to repair and recover from the damage more quickly than others. Meanwhile other people’s symptoms are more obvious. Symptoms are also wide-ranging. Mood changes, to skin reactions, migraines, stomach aches, brain fog and joint pain are just a few. From a clinical perspective, if we know gluten is causing damage on even a small scale, it would be recommended to take it out of the equation because over time, small amounts of damage to the intestines can lead to more series issues.

    5 tips to adopt a gluten free diet and reap the gluten free diet benefits

    Don’t worry however because there’s good news! With gluten being the talk of the town these days, gluten free resources are becoming increasingly abundant in our society. From restaurant menus, to online recipes and cookbooks, there’s no shortage of gluten free alternatives. If you want a gluten free life, here are some tips to make the gluten-free diet benefits more accessible to you. We talk about this all the time!

    GLUTEN FREE TIP 1: Find substitutes that you love

    There’s no shortage of alternatives out there! Do your research and learn about what’s available. For example, you can use almond flour in your baking instead of refined flour and find healthy, gluten free brands that won’t trigger any symptoms. Need help with this? TMB’s got you covered with our health coaching services.

    GLUTEN FREE TIP 2: Check with restaurants in advance

    If you’re going out for dinner with your friends and feel weird or intimidated about asking the server about gluten-free options in front of the group, call the restaurant ahead so you know what to order! Most restaurants have plenty of gluten free options on their menu, and they’re happy to accommodate any and all dietary restrictions!

    GLUTEN FREE TIP 3: Have resources available in your home

    If all you have in your cupboards is gluten-filled foods, then that’s what you’re going to be eating! Add gluten free items to your next grocery list so you can stock your home with healthy alternatives. It might also be worth getting a few gluten-free cookbooks and pick some new favourite recipes!

    Just be careful to always check the ingredients list. Aka just because it’s “gluten-free” doesn’t mean it’s healthy!

    GLUTEN FREE TIP 4: Plan your meals ahead of time

    If you’re in the middle of running errands and have a social gathering to make it to in a rush, you’re more likely to make a pit stop and grab takeout, which might mean processed foods that contain gluten. If you plan out your day and bring a pre-packed meal with you, you’ll be more prepared when hunger strikes! Meal prepping can also help you stick to a gluten free diet instead of reaching for a bagel at work.

    Side benefit: Taking out processed foods from our diets (many of which are gluten-containing) and replacing them with nutrient dense foods is another reason you’ll likely feel better after going gluten-free!

    GLUTEN FREE TIP 5: Remind yourself how you feel when you eat gluten

    Before you dive into that bowl of pasta, remind yourself how you’re going to feel after. Will you be bloated? Would your stomach hurt? Do you get tired and have to go to bed early? Will your skin become inflamed? This can help motivate you to make healthier choices.

    Want to take a step in the right direction towards moving, feeling and looking better? Join our FREE 3 Day Clean Gut Detox Program! During the course of the 3 days, you’ll get a small glimpse of what to expect in the full 21-Day program. One of the cornerstones of the 21-Day Clean Gut Detox is education – We don’t just tell you what to do (like avoiding gluten, for example), but we also tell you why you’re doing it and how these recommended changes will support you on your health and wellness journey. The Clean Gut Detox emphasizes the consumption of whole, unprocessed, gut optimizing foods as well as various lifestyle changes & bio-hacks that can help you transform your health and wellness from the inside out.

    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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    The Brain On Social: 5 Red Flags In Your Social Life To Watch Out For

    Are you a social butterfly or more of the introverted type?

    As humans, we are social beings. Just as we have a basic need for food, water and shelter, we also have a basic need to form relationships in social settings. The desire to be in a loving relationship, to fit in with your friends, to feel cared for, to receive invites to important events… these are actually essential to our well-being.

    Let’s take the feeling of rejection, for example. When we’re rejected, whether it be a friendship, a job application, a romantic relationship and so on, it doesn’t feel good does it? When this happens, we tend to feel low, get down on ourselves and question everything from our abilities to our self-worth. On the other end of the spectrum, there’s acceptance. When we land that dream job, get that phone call back from a romantic interest, and are included on the guest list, it feels good. Leaving us feeling happy, confident and fulfilled.

    The connection between our social lives, our brain and our happiness

    In recent years, more and more research has found evidence of the brain’s inherently social nature. Anthropologist Robin Dunbar’s research showed that human beings have big brains to socialize, and that the most prominent indicator of brain size for any species is the size of it’s social group. This helps explain why human brains have evolved to be more complex and sophisticated than other mammals. Scientists predict that hominids (the homo heidelbergensis) with brains as big as humans today, first existed about 700,000 years ago in Africa. Strikingly, they were also the first to have a division of labor in their society as they hunted together and lived together, and they may have even been the first group to bury their dead.

    Renowned psychologist Matthew Lieberman also researched the topic of social neuroscience and found that our need to connect with others is even MORE fundamental to our sense of self than our need for food. Pretty incredible, eh?

    6 Reg Flags To Look Out For In Your Relationships

    Since it’s evident that our social relationships play a central role in our psychological health and happiness, it’s important to choose them wisely. Think of being social like a “medication” – It can light us up, but it can also have detrimental side effects. When it comes to healthy social relationships that will contribute to optimal health, here are some red flags to look for and what you can do to foster positive change:

    1. Giving up personal goals to please others

    What to do: A sense of belonging is a huge part of lighting up the reward centre in our brain, but if we’re not careful, this can derail our health goals. Let’s say you have started a therapeutic diet with certain guidelines (such as avoiding alcohol) and then head out to a social event. Sometimes you don’t want to be “different” than everyone else, so you end up drinking anyways. It’s important to remind yourself that at the end of the day, we’re all bio-individuals, and it’s more than OK to have unique personal goals outside of our social circles.

    2. Feeling judged on what you eat

    What to do: If your friends or family judge you based on what you’re eating, it’s time to set some boundaries and make some changes. “Fitting in” is where our brain feels the most comfortable, so be the leader! Teach your social groups about what you’re doing, why you’re doing it, and make THEM want to be included and follow your lead. Going to a family party? Bring along a delicious dish that is something YOU can have – you’d be surprised how they’ll react when they love it!

    3. Being afraid of what others think

    What to do: We all tend to play a certain role in our family/friend circle. This is one that we see a lot in our patients at TMB. Here are a few common examples: “But my friends know I’m the person that will always order pasta at dinner, so if I don’t, they’ll think something is up”, or “But my friends know I’m the sugar queen, so they’re always questioning me when I don’t indulge”. Sound familiar? Trust us – people are treating you/expecting things of you because it’s how it has always been. At some point, in order to change it, you’ve got to break the patterns and teach them how to see you in a new light.

    4. Hanging around the same type of people

    What to do: If you find yourself around the same type of people from your friend circle, your family members, the parents at your children’s school groups and so on, it’s time to DIVERSIFY! We have a tendency to hang out with people we can relate to, but if everyone you’re surrounding yourself with has the same mindset, same opinions, same interests, same political views etc. as you, it can create a competitive environment because it’s easy to compare yourself to them, which is a recipe for feeling insecure and down on yourself. Seeing the world through another’s eyes/perspective can not only help you foster gratitude in your own life, but it can also take you away from tiny, non meaningful comparisons and help you zoom out to see the bigger picture. Plus, it can create challenges that can help your brain learn and grow!

    5. Developing unhealthy habits

    What to do: Did you know that if one of your best friends becomes obese, it nearly triples your chances of the same thing happening to you? How does that saying go again? …You are who you surround yourself with! Studies show that if we have friends who have healthy habits, like eating whole foods and exercising, we are much more likely to do the same thing. In contrast, if we have friends who eat fast food multiple times a week, binge drink and don’t have an established fitness routine, we’re much more likely to follow suit.

    6. Being passive on social media

    What to do: There’s a lot of discussion on the downside to social media platforms, like Instagram for example, but we want to highlight some of its benefits. Like we mentioned, being social is part of our inherent nature, so we recommend getting SOCIAL on SOCIAL! Instead of using it as a passive voyeur by scrolling through your feed silently just staring at images (We’ve all been down that rabbit hole!), dare we say actually become social (active) on social media! Comment on posts, tell your story, DM people, tag your friends, start conversations, reach out to others, and create actual connections! When we’re actually active on these platforms, that’s when we feel the benefits.

    Speaking of social… get social with us on the ‘gram!

    @themovementboutique
    @dr.shalinibhat
    @drmmaguire
    @thechickpeablondie
    @dr.shelleypinard
    @talorwallacepilates

    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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