#authentictothecore

Just in time for the heat, we have a post on hydration from our nutritionist Barbara Birke!

How are you doing in this hot weather? Quite intense, isn't it? I am actually truly enjoying it. The long weekend at the cottage was wonderful and the perfect place to be - but even back in the city, my family is making sure to keep the house cool, we have lots of shade in the backyard - and - we all make sure to hydrate a lot.

In my years of supporting people to feel their best, one of the easiest, and at the same time most profound, interventions is to hydrate more. So, so many of us don't consume enough water. The benefits of being better hydrated are plentiful.

better skin

better mood

better digestion

better energy levels

better metabolic functions

better … everything!

Maybe you are aware of all of these benefits, but you still find it difficult to get adequate water in. We have got you covered with a few simple tricks, that are so easy to incorporate that they almost seem too simple! By implementing even 2 of these tricks into your daily life, you will make HUGE progress on your path to feeling your best. 

1. Have a big glass of water first thing in the morning. You can have that with lemon, with apple cider vinegar, or what have you for flavour. You can drink it warm, or you can simply drink plain cold water. There are benefits to all versions. As long as you have a big glass of water, you are ahead of the game.

2. When more hydration is needed (e.g high heat and with exercise), add a pinch of “Himalayan Pink Salt” or “Celtic Sea Salt” to your water (really, just a pinch!) to hold it better in your body. 

3. If you drink alcohol, make a habit of drinking at least one big glass of water for every alcoholic beverage. This can be sparkling water with a lemon to make it more fun - but be sure to make getting the water in a rule! 

4. Make drinking water fun and interesting! Add cucumber slices, ice cubes and some herbs. Add lemon and lime. Add frozen berries …. yum.

5. Try my current favourite summer water recipe: 1 thinly sliced cucumber, 2 thinly sliced lemons, 2 tbsp grated ginger, 1/2cup of mint leaves and about 8 glasses of water. Add all ingredients in a glass jar and mix well, refrigerate (with lid) overnight, strain, add ice and enjoy!

Today we have a guest blog post for you from our studio nutritionist Barbara Birke. Barbara will be leading a 21-Day “Spring into Summer” nutritional reset out of Lili Viola Pilates, and will be available for one on one nutritional coaching starting at the end of the program. The info session for the Spring into Summer reset is Thursday June 7th, so come in if you are thinking of joining the program! Read on for a taste of Barbara’s nutrition advice on one the best things to get rid of or reduce in your diet. 

What are the best things to get rid of nutritionally? One of the bigger pieces won’t come as a surprise to anyone: SUGAR.

Many of us have a love-hate relationship with sugar for good reasons. It is so yummy, but can also be quite addictive and is connected to all kinds of health issues. It is also hidden EVERYWHERE, and it goes by all sorts of names. Some disguises that sugar uses on ingredient lists are cane juice and cane syrup, corn sweeteners and high-fructose corn syrup, fruit juice concentrate and nectars, as well as many more.  

All sugar, whether natural or processed, is a type of simple carbohydrate that your body uses for energy. Fruits, vegetables and dairy foods naturally contain sugar. “Added sugars” are the sugars and syrups added to foods during processing. Desserts, sodas, and energy and sports drinks (yes – sports drinks are mostly crap!) are the top sources of added sugars.

Why is added sugar a problem?

Eating too many foods with added sugars sets the stage for potential health problems. Below is a list of some of the problems:  

- Poor nutrition. If you fill up on sugar-laden foods, you may skimp on nutritious foods and miss out on important nutrients, vitamins and minerals.

 - Weight gain. There’s usually no single cause for being overweight or obese, however, added sugar might contribute to the problem. Adding sugar to foods and beverages makes them more calorie dense. It’s easy to consume extra calories when eating foods that are sugar sweetened.

 - Increased triglycerides. Triglycerides are a type of fat in the bloodstream and fat tissue. Eating too much added sugar can increase triglyceride levels, which may increase your risk of heart disease.

 - Inflammation. Sugar fuels chronic inflammation, which contributes to degenerative disease and all kinds of issues. Anti-inflammatory nutrition is really what we should practice for long term health - and feeling our best!

By limiting the amount of added sugars in your diet, you can cut calories without compromising nutrition. In fact, cutting back on foods with added sugars makes it easier to get in the nutrients you need! There are plenty of additional benefits from lowering your sugar intake such as reduced inflammation, improved overall health, and better overall nutrition.

Take this easy first step: Next time you’re tempted to reach for a soda or other sugary drink, grab a glass of ice-cold water instead.

For advanced sugar avoiders: when you start craving sweet, drink some water, eat a snack rich in protein – and wait a bit. Better?

If you want to take it all the way - sign up for the info session this Thursday and join my SPRING INTO SUMMER PROGRAM. Questions? Email me at [email protected]. I am looking forward to supporting you!

Be well,

What is it, how to do it, and what the benefits are 

We know by now that Joseph Pilates was a pioneer of his times; he invented the Pilates’ method and championed health and wellness to the public. Dry brushing was among the many self-care methods that Joe encouraged. Dry brushing is an age-old cleaning technique that was popular amongst some ancient cultures because of its plethora of health benefits (1). Dry brushing took a long hiatus from the pop culture scene and was reintroduced to the public by Joseph Pilates in his book “Return to Life Through Contrology”. Although we would like to credit Joe with dry brushing’s return in popularity, there is a significant gap from his book’s publication in 1945 to the present day when dry brushing has become trendy. Over the past few years, dry brushing’s popularity has risen and is now championed by many in the health, fitness, and beauty industries. Just in time for summer, we have put together a comprehensive analysis of what dry brushing is, what Joe had to say about it, and how you can do it properly. 

Dry brushing is a method of cleaning where you take a stiff brush and rub it over your body. When you dry brush you will start at your extremities (hands and feet) and brush towards your centre (2). You will make sure to start out with a fairly soft brush and apply light pressure as you brush in a slow circular motion all over your body (3). As you dry brush more often, you can progress to a brush with firmer bristles. Dry Brushing is so popular now because it is a phenomenal way to detox (yes, that word again!), and leaves your skin soft, exfoliated, and glow-y. Did you know that your skin is your largest organ and is sometimes referred to as our third kidney (1)? The pores in your skin help eliminate waste from your body. Because dry brushing removes dead skin cells, cleans out your pores, and stimulates your circulation it encourages new skin cells to grow which gives your skin the space that it needs to release those toxins (1). Among many other things that this does, it improves the appearance of your skin and supports digestion (5).  By getting your blood circulating through vigorous scrubbing, dry brushing stimulates the lymphatic system in a similar way that exercise, *ahem* pilates, gets your blood pumping and body detoxing (5). This might sound strange, but many lymph vessels run just below the skin, so brushing the skin does help stimulate those vessels and allows the body to detoxify naturally (2). It is complimentary to your regular exercise/pilates practice, so it makes sense that Joe was a fan of it!

Joseph Pilates recommended dry brushing because although pretty much everyone bathes daily, only a small minority of people really achieve the thorough cleanliness that dry brushing will give you (4). A stiff brush that does not have a handle is what Joe recommended as it both cleans the body and forces the body to twist and move so that you can reach and clean all areas of your body (4). This way even your cleaning regime encourages movement! Breathing is an important aspect of a proper Pilates practice, so it makes sense that it is equally important for your skin to breathe. The only way that your skin can breathe properly is if the pores are kept open and free of anything that will clog them (5). Dry brushing is the ideal way to do this. 

In the words of Joe, if you regularly dry bush, “your skin will ... respond most gratifyingly … and acquire in the process a new, fresh, glowing appearance, and develop a texture smooth and soft to the touch” (Pilates, 32).  

In support of Joe’s claims, anecdotal evidence of dry brushing has been overwhelmingly positive. Reviews state that it “scratches an itch you didn’t know you had” (Godfrey-June), clears your mind, gives you energy, happiness, keeps your skin lightly exfoliated and glow-y, and makes you enjoy your shower so much more (6). Many people will notice that their skin is less dry and much softer within the first few days of dry brushing. 

When to Dry Brush

Because dry brushing is invigorating, and is an excellent way to wake the body up, it is ideal to do in the morning before your shower to get your day started right (6). It is not recommended to dry brush before bed when you want your nervous system to calm down (5). Keep in mind that although you are “vigorously” brushing your skin to stimulate your lymphs, you want to be careful not to apply too much pressure. When done brushing, your skin might be slightly pink in colour, but should not be red or stinging (2). 

As always, please take this information with a grain of salt. There have been no scientific studies about dry brushing, but the anecdotal evidence (and Joe’s support) is promising. Since all you need is a brush and about 5-10 minutes before your shower 2-3 times per week, it isn’t much of a financial or time commitment. Why not give it a try?! You’ll get noticeably smoother skin just in time for summer. 

Works Cited 

(1) “Dry Brushing for Skin: Benefits & How to Do It the Right Way.” Saje Wellness, 19 Sept. 2017, www.saje.com/ca/blog/how-to-dry-brush.html .

(2) Katie. “Dry Brushing for Skin: Benefits & How to Do It the Right Way.” Wellness Mama®, 27 Apr. 2018, wellnessmama.com/26717/dry-brushing-skin/.

(3) Hubbard, Lauren. “I Dry Brushed for a Month to Get Rid of Cellulite.” Allure, 9 Apr. 2016, www.allure.com/story/dry-brushing-benefits+.

(4) Pilates, Joseph H. Pilates' Return to Life: through Contrology. Pilates Method Alliance, INC, 2010.  

(5) Godfrey-June, Jean. “How to Dry Brush-and Why It's So Potent.” Goop, 25 Apr. 2018, goop.com/beauty/skin/how-to-dry-brush-and-why-its-so-potent/.