WHAT PHYSICAL TOUCH CAN MEAN FOR OUR HEALTH
Did you know that physical touch can be considered therapeutic? From hugs with friends, handshakes with coworkers, warm embraces from our grandparents and kisses (more…)
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HOW GRATITUDE JOURNALING IS THE NEW MINDFULNESS
Did you know that gratitude journaling is more than just a trendy fad? In fact gratitude practices are scientifically proven to improve our overall health and well being. (more…) -
5 THINGS TO AVOID TO BOOST YOUR IMMUNITY
What you don’t know about how to boost your immunity — let’s dive in! Let’s be honest, there’s never a good time to be sick! Unfortunately, some common solutions (“give them ginger ale!”) actually make the problem worse. (more…)
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HOW TO GET YOUR CHILD TO EAT VEGETABLES
It’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
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.[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]
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What are the benefits of collagen
Understanding what collagen is and how collagen benefits your skin and overall healthYou 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 MedicineLocated 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.[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]
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How to Get Glowing Skin from the Inside Out
Beautiful, healthy, glowing skin – is there anyone who doesn’t want that? A balanced complexion isn’t just beautiful, it can also signify the state of your health, youthfulness, even your happiness or stress level. Of course, these messages are happening on a subconscious level, but they are so pervasively accepted, that taking care of your skin is a drive that’s become a billion dollar industry. The only trouble is that that industry is focused on working from the outside in, and not always working well at all.Achieving truly healthy skin isn’t as simple as buying fancy creams and committing to invasive procedures. In fact, the key to getting what you want on the outside isn’t on the outside at all! Getting the healthy happy skin you’ve always wanted starts by focusing on the inside out!
Our skin is our largest organ and its health is endangered all the time. But between exposure to the elements, stress, pollution, poor nutrition, and of course, natural aging, our skin is constantly fighting for its health.
So how can we maintain healthy, glowing skin when the odds are stacked against us?
By giving our skin the attention and care it so rightly deserves.
Reduce inflammatory foods
Inflammation isn’t just the root of disease, it can also be the root of many skin ailments including acne, eczema, psoriasis, and more. Just as reducing inflammatory foods can positively affect your other systems, the effect of reducing inflammatory foods can be read on the surface of your skin! Try removing common inflammatory foods for at least 4 weeks to start to see an improvement in your skin’s health.
Remove these Inflammatory Foods
Eat these Foods that Fight Inflammation
Gluten & Wheat products Dairy (particularly cow’s milk and cheese)
Corn
Soy
Refined sugar
Processed foods and beverages
‘Junk’ food
‘Fast’ food
Dark, leafy greens Tomatoes
Berries
Fatty fish
Olive, avocado, and coconut oil
Green Tea
Water
Probiotics
Increase your water intake
We know that water is essential to helping our bodies function best, but did you know that it is the best way to ensure that nutrients are delivered effectively. Water intake also helps to flush out toxins. Especially if you’re experiencing skin conditions, it’s important to make sure that you’re helping your body to rid itself of toxic residues and components that could be causing these symptoms.
Make sure you’re getting enough hydration every day by eating and drinking adequate amounts (remember there’s water present in everything you eat and drink, especially if you’re juicing or consuming lots of fruit and veggies) and drink water whenever you feel a thirst coming on. In spite of the classic “eight 8-ounce glasses” per day advice, there’s really no magic amount of water everyone needs to consume per day to stay hydrated. But, new research suggests that women could safely consume a total of approximately 2.7 litres (91 ounces) of water from all beverages and foods each day and that men could safely drink about 3.7 litres (125 ounces) daily.
Facial Rejuvenation Acupuncture
If you thought acupuncture was only for the body, think again! Facial Rejuvenation Acupuncture is a natural alternative to Botox which works with the meridians to release congestion in the skin and increase circulation and collagen production. In addition, facial acupuncture can also help to reduce fine line and wrinkles and other signs of ageing around the eyes and forehead. Facial acupuncture can also tighten sagging skin and can even out paleness and redness. Sometimes known as ‘cosmetic acupuncture,’ it’s a fantastic alternative to the common injectables that have become so popular in anti-aging.
Watch TMB’s Facial Rejuvenation Acupuncture demonstration!
Collagen
Most of us are deficient in collagen! Daily collagen consumption will help to maintain internal collagen levels. Try bone broth soup made with high collagen base like chicken feet, or some collagen powder in your smoothie!
Hyaluronic Acid
As much as we can influence our skin health from the inside out, you can – and you should – also take care of your largest organ from the outside in. That way you can meet in the middle, so to speak. Hyaluronic acid is an incredible hydrophilic (water-loving) chemical that is found naturally in our bodies, particularly in our eyes and joints. It’s moisturizing, hydrating properties are why it’s so often used to treat arthritis, cataracts, and even dry eyes. Because of this, hyaluronic acid is also an amazing ingredient for healthy, supple skin. Here’s why:
As we age, our skin’s ability to preserve moisture slows down, and we start to lose firmness, elasticity, and fullness. Hyaluronic acid has an incredible ability to replenish the moisture we lose, helping skin to look and feel softer, smoother, and glowy because of is super hydration effects.
One of the most studied and proven skin care ingredients, you can find many topical skin care products and anti-aging treatments that feature hyaluronic acid. Along with wearing a suitable SPF, topical hyaluronic acid is a fantastic way to heal your skin from the outside in while you increase your glowing health from the inside out.
Skin Care
While it’s important to have a good skincare regime, it’s also important to know what’s in the products you put on your face. Seek out quality ingredients that will enhance your health not add toxic burden to your system. We like organic skin care lines like Ilya, Eminence, Consonant, Carina Organics, Adeeva, and Canadian Brands like Buck Naked, and Living Libations. There are lots of good natural care products for your skin, please choose wisely.
Now that you’re ready to take care of your largest organ from the inside out and the outside in, there’s one more thing – and that’s enjoying the self-care process of maintaining beautiful, healthy skin! After all, skin care should be pampering as well as effective. Here’s one of our favourite DIY masks to help you on your journey to your most healthy skin:
Anti-Inflammatory, Anti-acne Mask to soothe redness and calm reactive skin:
1/4 cup whole grain oats
2 tablespoon warm water
1 teaspoon honey
1/2 teaspoon ground turmeric
Blend together in a blender and spread on cleansed skin 15-20 mins rinse off warm and then cool water followed by a natural lotion.
To your good health,
The team at The Movement Boutique
1246 Yonge St, Suite 203
Toronto, Ontario M4T 1W5
About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional MedicineLocated 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.