What you don’t know about sugar and your health

Sugar has a confusing reputation and it can be overwhelming to decipher what types are and aren’t healthy. Consuming sugar can affect everything from your mood, energy levels, quality of sleep, brain health, weight, and skin.

Today we’re busting five popular myths about sugar that you might be surprised to learn!

Myth #1: If it says “sugar-free”, it’s healthy.

From children’s snacks to “health food” bars, many products out there are labeled as “sugar-free”. Keep in mind that just because it’s marketed this way, it doesn’t mean it’s necessarily healthy, which is why it’s essential to carefully read labels.

Often when packaged foods are classified as “sugar-free”, sugars have been replaced with artificial sweeteners (such as aspartame which is a known neurotoxin and often found in gum) and fruit juice concentrates that can increase blood sugar, sometimes even more than sugar itself.

Myth # 2: All sugar is bad, even fruit.

Fruit can be a sneaky sugar source because it contains fructose, but it’s also full of antioxidants, vitamins and minerals that nourish our bodies. Like anything else, it should be consumed it moderation, but if you’re debating between eating a candy bar or an apple, go for the apple!

If you have any insulin-resistance or aches and pains, look for deeply pigmented, smaller-sized fruits that are higher on the NDI (nutritional density index) and lower on the glycemic index such as berries and seasonal fruits. If choosing higher glycemic fruits such as mangoes and grapes, choose smaller portion sizes to avoid spiking blood sugar.

Myth #3: Natural sweeteners are always a healthier alternative.

While natural sweeteners, like honey and maple syrup, contain health enhancing amino acids and antioxidants, it’s important to make sure that you are buying high quality products coming from a reliable source that vigorously test their products. As there is little government regulation, beware of low-grade commercially produced honey found in most grocery stores, as it is often stripped of it’s nutritional value, and can even be laced with high fructose corn syrup which is detrimental to our health. Erythritol, on the other hand is a TMB approved option – It’s 100% natural, sourced from monk fruit and has zero impact on our glycemic index (aka it won’t raise our blood sugar).

Myth #4: Stevia is better for you than sugar

Stevia (the herb) has been used medicinally for centuries, but it has only been used as a sweetener alternative in recent years. Although it’s natural form is generally considered healthy, stevia in the white powdered form goes through almost a dozen steps to turn it into what we use it for, including chemical processing and bleaching.

Myth #5: Fruit juice is a healthy drink

At the end of the day, sugar is sugar, and whether or not it’s from a natural source, it’s still going to spike your blood sugar and be processed by the same metabolic pathways in our body. Fruit juices contain high amounts of sugar, and even though they may contain vitamins, minerals and other healthy components, they should be consumed in moderation. Moreover, many brands even ADD sugar to their juice! As an alternative , eat whole fruits, which are generally lower in sugar and a much healthy option.

Busting sugars about myth can help improve your health

We hope you can take these myth-busting facts with you the next time you head to the grocery store! Remember, when it comes to sugar, don’t believe everything you hear, do your research, and always read labels.

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

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 a flatter stomach and lose weight with less effort

Ever feel like you’re putting so much effort into counting your calories and getting your cardio in? What if we told you that when it comes to your fitness, less can be more? And when it comes to calories, more can be less! Intrigued? We thought so!

A popular myth when it comes to fitness is…

Everyone likes to exercise differently but if you’re a high intensity cardio junkie, avid spinner, or bootcamp addict, you may be surprised to learn that repetitive high intensity workouts might not be doing you any favours when it comes to losing weight or achieving your fitness goals. Moreover, counting calories can sometimes make us avoid nutrient-dense foods necessary for building muscle tone/repair and helping our body burn fat for fuel.

The idea that we need to be going hard with cardio workouts and limiting our calories is outdated and old school! Excessive cardio and limiting your calorie intake can tax your adrenals and cause a shift in cortisol levels, which signals your body to enter “fat conservation mode”. We’re not saying your workouts shouldn’t include cardio – they definitely should! But there are factors we need to be mindful of to ensure we’re getting the most of it and reaping the benefits.

7 simple ways to optimize your workouts and get a flatter stomach

Here’s what you can do to optimize your workouts and support your fitness goals as we get closer to summer:

1. Practice active recovery

In order to repair micro-tears, restore glycogen fuel stores, and ensure our muscles are recovering properly, it’s essential for our body to rest. If we don’t, our muscles can actually weaken from being tight and overused. This makes us more susceptible to injuries and depleted of energy when it’s time for our next workout. With that being said, a rest day doesn’t have to mean being a couch potato – It can still include moving our body, but we can engage in lower intensity physical activities such as walking, gentle Pilates, yoga, stretching or foam rolling – This is what we call active recovery!

2. Work smarter, not harder

This is our philosophy at TMB. It means incorporating slower, more focused movements that activate multiple fascial sleeves and muscle groups simultaneously, which will help you tone and sculpt three dimensionally. You can blow through 500 calories in a spin class, but it will also cause your cortisol levels to shift and for those of us who are already stressed, this can put the body in a catabolic state, which means it will start breaking down the muscle you’ve been trying to build.

3. Get into a “Gain” mindset

Let’s be honest, cardio culture is often built around tapping into our body insecurities to get us to lose more, get skinnier and sweat ourselves away. What if instead of focusing on losing, we focused on gaining? If cardio is something you truly enjoy doing, try switching your mindset away from that negative “less-than” self-talk to empowering reasons like building endurance, releasing endorphins and fostering mobility.

4. Stress less

Stress leads to a rise of cortisol in the body and when cortisol metabolism is imbalanced, you could have a tougher time losing weight. One way to balance your cortisol levels is by engaging in daily relaxation techniques that put you in a calm, meditative state. Research shows that simple things such as meditation, yoga, an Epsom salts bath, and breath work are all beneficial ways to de-stress and put your mind/body at ease. Try setting a timer on your phone to remind yourself to take 3 deep breaths daily!

5. Schedule your workouts appropriately

Did you know that regular exercise can also promote a deeper, more restorative sleep? The problem is, we have to be careful of the timing of our exercise. If we exercise too close to bedtime (especially if it’s a high-intensity workout like cardio), it will get our adrenaline pumping, which can actually keep us awake and interfere with our sleep. While we always promote moving your body on a daily basis, try to exercise earlier in the day to prevent adrenaline and cortisol from affecting you at night and save the lighter exercises, like yoga and stretching, for the evening.

6. Choose the right exercise for your cycle phase

Ladies, listen up! Did you know that you can have more successful workouts if you plan them according to your cycle? The type of exercise you should be doing when you’re ovulating is different to what you should be doing in the days before your period. Studies show that days 7-14 of our cycle are when we have the most energy, so this is when we should engage in more intense workouts. Days 1-7 (menstruation), we’re better off practicing low intensity movements and sneaking in some active rest days.

7. Acupuncture Treatments

Many athletes and active individuals rely on acupuncture to support the function of their body. Not only does it minimize muscle and joint pain, but it also reduces inflammation, improves circulation, enhances energy, builds endurance and shifts us from our sympathetic state into a parasympathetic state. The former is the part of the nervous system responsible for our “fight or flight” functions, whereas the latter is our body’s “rest, digest and heal” mode.

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

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 is intermittent fasting and how does it impact your health?

You’ve probably heard of intermittent fasting, right? Whether you read about it from a celebrity lifestyle site or overheard someone talking about it at a fitness class, we bet you’ve been curious about it. It’s one of the hottest trends in the wellness world lately, and for good reason! But as with all wellness trends it’s important to buckle down, do your research and understand the science before hopping on to the proverbial health bandwagon. Let’s dive in!

How do you do intermittent fasting?

Intermittent fasting is an eating cycle in which you go through periods of “fasting” and shorten the window in which you consume food. Although there are many ways to incorporate this process, one of the most popular ways to intermittently fast is to stop eating after your last meal of the day (let’s say dinner at 7pm, for example) and fast until the first meal of the day (breakfast). This will usually allow for a fasting period of 12-16 hours, the majority of which you’ll sleep through.

The intermittent fasting trend has been around for ages

Although it’s becoming increasingly popular among wellness gurus today, intermittent fasting isn’t a new concept. In fact, many cultures and religions have incorporated fasting practices in their society for centuries. Think about it – historically, people weren’t living by the “3 meals a day” concept with mindless snacking in between.

From an evolutionary standpoint, human beings evolved in periods where abundant amounts of food weren’t always readily available. Our ancestors didn’t have grocery stores and restaurants around the corner from their huts and caves. Instead they had to hunt and gather their food, and even lived through periods of famine where they were forced to fast and food sources were scarce.

Should you practice intermittent fasting?

There are many benefits that come with fasting and it’s been proven to be an effective method to improve overall health and wellness. For starters, it can significantly improve our gut health and digestion. Our migrating motor complex (MMC), a major factor in the digestion process, is only activated when our bodies are not digesting and are in a fasting state. This is the mechanism that scans our body, creating a “sweeping motion” to push food debris down to the large intestine. Think of it like a zamboni on the ice – it can only successfully do a “deep clean” of the ice if there isn’t anyone skating around!

Like anything else, however, bio-individuality comes into play, and what works for one person may not necessarily work for another. Women, for example, should practice intermittent fasting differently than men, because the results and side effects can vary.

How is intermittent fasting different for women and men?

Due to our hormones and menstrual cycles, the rules are a little different when it comes to intermittent fasting for us ladies. Because of this, fasting shouldn’t be practiced every day of the week, as doing so can throw our hormones out of whack. Moreover, it’s best for females to practice fasting through days 1-14 of a 28 day cycle. Studies have shown that it can even be helpful on the first day of a period to help mitigate any PMS symptoms!

It’s also important to keep in mind that there are certain factors than can affect a fast . If you have a heavy load of refined carbs or alcohol the day before, for example, your body might not have a positive reaction to intermittent fasting.

What are the benefits of intermittent fasting?

So what’s all of the buzz about? Science shows that there are numerous benefits our body experiences when we fast. Just like our cells, brain, organs and other mechanics of our body require sleep/rest in order to optimally function, so does our digestive system. Research has shown that intermittent fasting results in an increase of good gut bacteria, a decrease in insulin resistance and reduced inflammation. Here are some other scientifically proven benefits:

7 benefits of intermittent fasting

1. Boosts mitochondrial biogensis (the creation of new mitochondria)

Mitochondria provide the cells in our body with energy. All of our cells are powered by hundreds of mitochondria that act as “batteries” to help our body fulfill it’s functions. Their job is to take the food we consume and convert it into energy. When this happens, we have more brain power to complete tasks and tackle our day.

2. Reduces inflammation

Inflammation is the source of many health issues, including fatigue, skin irritation, low energy and digestive discomfort. Intermittent fasting stimulates autophagy, which is a process in which the body destroys old/damaged cells (that cause inflammation) as a way of repairing, cleansing and protecting itself. As a result, we experience less free radical damage and a boost in our overall health.

3. Supports weight loss

Intermittent fasting can help us burn fat by helping our metabolism to work more effectively. When we eat, our body uses glucose (sugar) as its primary source of energy and stores whatever is left over as glycogen. When there’s no glucose in our body, it begins breaking down the glycogen to use as fuel, and when this runs out (during a fasted state), it will begin to use fat as it’s main fuel source. This is also known as ketosis.

4. Increases energy

It turns out eating consistently throughout the day can be a recipe for fatigue, brain fog and low energy. Carbs, for example, are a great source of energy, but our body converts them into blood sugar, and after it’s either used up or stored, our blood sugar drops, taking our energy and mental clarity down with it. The difference with intermittentfasting is our body uses fat as it’s main source of fuel, which is digested at a slower rate and needs to be processed by the liver. With this process, there are no “rises” and “drops”, meaning we have more energy and generally feel better.

5. Improves digestion

Fasting is similar to rebooting a computer. Sometimes, when we have too many tabs open, our computer can freeze, and we don’t exactly know where the main issue is. But if we turn it off and re-start it, more often than not it starts working again. Fasting is a great way to give our system a “reboot”, and it allow it to take a break from digesting & assimilating food. In the long term, this can actually improve digestion, limit inflammation, promote healthy gut flora, decrease bloating and more.

6. Enhances immunity

Do you ever notice that when you’re sick your stop eating or just don’t eat as much? When we’re fighting infection, our human instinct is to focus on resting and our body looks for ways to reduce internal stress so it can use it’s energy on beating the bug. Whenever we eat, our immune system kicks into gear to scan our food for any threats, so fasting allows our immune system to rest and preserve it’s energy. Since fasting also stimulates autophagy processes old damaged cells are destroyed, ultimately making our immune system stronger.

7. Optimizes brain function

As we age, there’s less blood flow/circulation to the brain and our neurons actually get smaller, which can affect things like memory and focus. Research has shown that intermittent fasting actually protects our brain cells from regeneration, helping us to stay mentally sharp, boosting our memory and protecting us from diseases such as Alzheimer’s.

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

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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A healthy cocktail recipe so you can have fun and take care of your health!

TMB founder, Dr. Bhat’s favourite mocktail has arrived – the Ginger Mint Spritzer! This easy drink recipe is ideal for those of you who aren’t a drinker or who want to take a little break from alcohol in general.

What makes this easy cocktail recipe healthy?

Plus this superfood mocktail recipe decreases bloating and supercharges your immune system! What are your waiting for? Whip up a batch for yourself and your friends today!

Simple superfood ingredients to make this healthy cocktail recipe

Superfood ingredients and their benefits: + Kombucha fights free radicals and supports a healthy gut microbiome. + Mineral water is hydrating, rich in health-promoting minerals and is a better alternative than soda. + Limes add a refreshing citrus flavour and a boost of vitamin C. + Mint is a soothing herb that is known to have medicinal properties and aid the digestion process. + Ginger is a liver-cleansing ingredient that calms inflammation in your body, supports detoxification pathways and and promotes proper digestion. Ginger and jalapeño no are also quite potent, so you’ll be more likely to sip on your drink slowly!

Ginger Mint Spritzer healthy cocktail recipe ingredients

– 6 oz kombucha or sparkling mineral water
– 1 lime
– 1 tsp fresh ginger
– handful of fresh mint leaves
– ice (make it with filtered water if you can!)
– optional: 1/2 tsp monk fruit sweetener
– optional: 1oz of liquor (gluten free tequila, vodka or gin)

How to make this easy healthy cocktail at home

Directions:
1. Fill a glass with ice.
2. Squeeze in the juice of one lime and muddle together with the mint leaves.
3. Add 1 tsp grated ginger and top with spring water or kombucha.
4. Option to add hard liquor if that’s your style!
5. Garnish with more mint leaves and lime wedges! 6. Enjoy!

Make any occasion extra special with this easy cocktail recipe that is also healthy

This delicious Ginger Mint Spritzer recipe is a great way to celebrate any special occasion or indulge in just because! And bonus, it follows all of TMB’s healthier drinking tips.

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

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 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

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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