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The Truth About Juice Cleanses

It might not feel like it outside, but summer is coming up sooner than we think, and for many that means the summer diet plan starts now so that they can get “beach ready”. Over the past few years Juice Cleanses have become incredibly popular as a way to lose weight, “detox”, and get healthier. If you’ve been toying with the idea of doing a juice cleanse, or are wondering if these fancy cold-pressed juice companies are worth your money, read on! We were curious about the nutritional validity of these companies and cleanses and looked into the truth behind the marketing.

First of all, what is a cold-pressed juice? Greenhouse Juice Co. defines the “cold-pressed” process as using hydraulic pressure to extract liquid from plants without denaturing enzymes or damaging the nutritional value of the ingredients involved1. This manufacturing process is probably the healthiest way to make juices because the naturally occurring sugars, live enzymes, antioxidants, and a variety of other nutrients that you would get from eating the full fruit or vegetable are kept in tact1. This means that drinking a cold-pressed juice is nutritionally like eating all of the fruit and vegetables that are in that juice. Cold-pressed juices have minimal processing and no preservatives and thus are only fresh for 3-7 days after they are made. When you buy one, don’t wait to drink up! 

So far, this sounds pretty good, especially if you are someone who does not eat very many fruits and vegetables. Drinking a cold-pressed juice is essentially a more efficient way to get nutrients in as one juice gives you the nutritional benefit of multiple servings of vegetables. Additionally, because there is no fibre to break down, your body absorbs the vitamins more quickly. This can be helpful for those who either eat a lot of fibre already, those who are pressed for time and cannot eat a full meal, or those who are deficient in a certain vitamin and need the boost. The benefits don’t stop here. Vegetables, including those in cold-pressed juices, give our guts good bacteria, and are one of the best sources of prebiotics to keep our guts in top immune shape2. When your gut is healthy and your body is reaping the benefits of all the vitamins that it needs, it will show through your skin. As your body’s largest organ, the skin exhibits the effects of an unhealthy diet more quickly than any other body part. Eating (or drinking!) your vegetables is an excellent way to keep your skin glowing. Additionally, juices are so good at keeping your skin looking its best, because they are full of free radical fighting anti-oxidants. Anti-oxidants can help your body combat cell-damaging free radicals that accumulate through things like stress, alcohol, and cigarettes2. Grabbing a cold-pressed juice during particular stressful times of the year, after an evening of too many cocktails, or to hold you over until you have time to eat something more substantial is an excellent idea. 

Although cold-pressed juices do have nutritional benefits, they are not necessary or some kind of magic potion. It is entirely possible to get your nutrients from your diet alone. If your diet is varied and healthy and you consume a plentiful amount of vegetables during your day, you are likely not in need of any more. The body is fussy about how and when it absorbs nutrients3. This means that even if you are drinking your green juice, if the vitamins need to be consumed with a fat source, a big meal, or what have you, your body will not make use of the extra vitamins you are giving it and they will be excreted. Additionally, if you are someone who doesn’t eat vegetables normally and are drinking a juice to get some vitamins in, you will still need fibre so might be better off eating an apple and some carrots for your afternoon snack instead of that apple and carrot juice. 

So… Should I go on a Juice Cleanse? 

If you want to, sure ! As you read, there are certainly benefits of drinking cold-pressed juices, but whether or not it is beneficial to go on a 1 or more day “cleanse” where you consume nothing but these juices is totally up to you. Juice cleanses are marketed as being a way to clear out your digestive system and detox your system. Your liver, of course, detoxes your system for you so any detox benefits of a juice cleanse are more mental than physical. Juice cleanses can prove helpful to a lot of people who need to have a set time period where they are really focusing on their nutrition to break bad diet habits that they have. A juice cleanse is just that, a nutritional reset to help you transition into and maintain a healthier lifestyle. Although you may lose a few pounds while cleansing, this is not the goal. Greenhouse Juice Co. suggests looking at your cleanse as a way to introduce positive changes that will result in long-term health benefits1. It will allow you to re-examine what you put into your body and how each food makes you feel. The real goal of a cleanse is to provide you with a mental reset, conquer food cravings, figure out food sensitivities, and establish some healthy habits. 

The Final Verdict? 

There are certainly benefits to drinking the occasional cold-pressed juice, however, as with protein shakes and other nutritional supplements, it is better if you can get your nutrients from whole foods. This will help your body process everything properly and will make sure that you get in fibre which is so important for a healthy body. If you are trying to lose weight you may want to trade your afternoon latte or snack for a green juice to increase your vitamins and decrease your calories there. If you do choose to go on a juice cleanse, be cautious about how long you do it for as your body needs protein, fibre, and fats to function properly. Ultimately, the best weight-loss program is the one that you can stick to! 

References 

(1) “Frequently Asked Questions .” Greenhouse Juice Co. , greenhousejuice.com/faq.

(2) Dee, Garrick. “9 Health Benefits of Juicing That You May Not Be Aware Of.” Juicing with G - Recipes, Juicer Reviews, Interviews and Much More, 17 Apr. 2018, www.juicingwithg.com/benefits-of-juicing/. 

(3) Hayes, Julie. “Improving Nutrient Absorption: What You Need to Know.” Hyperbiotics, www.hyperbiotics.com/blogs/recent-articles/76292739-improving-nutrient-absorption-what-you-need-to-know'.

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PMA 2017 over. Voice still missing so what do we do? Cabana style in Palm Springs and finish off this wonderful conference with a bit of down time @lili_viola I knew I would be Stevie Nicks someday and @lisahubbardpilates safe travels and adore you and now thanks to @pilatesnerd matching shirts. @brookebeeckmanpilates and @lizkeatng my dancing gals. So fun closing it down. Liz, “can’t buy me love” dance will never be forgotten. #pilates #pma2017 #lisahubbardpilates #liliviolapilates #wapilates #palmsprings

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A post shared by Elisabetta Rogiani (@elisabettarogiani)

#Repost @lili_viola this gorgeous video of Rogiani Butter Turquoise Leggings and matching Mountain Bra and the Sabe leggings in Black and Burgundy! Love the striking colors of these styles! The fit is perfect for #Pilates. #fitness #pilateslovers #leggings #activewear #sportswear #madeinusa #rogianilook #rogiani ・・・ Don't look back. The weekend is not over yet. #pilateshasyourback #longweekendvibes #maytwofourweekend #pilatesreformer #longback #gratzreformer #classicalpilates #doitlikejoe #thisoshowyoudoit #torontopilates #pilatesteacherworkout #liliviolapilates #pilatesstrong #stretchstrengthcontrol #contrology #physicalculture #fitspo

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New Year Detox

What is a detox?

A few months ago we talked about the benefits of trying out the Takesumi Charcoal Detox in order to pull out the toxins that build up in your underarms and lymph nodes when using common drug store antiperspirants. Just like a deodorant detox, a nutritional detox should be undergone to reset your system and build healthy habits. When you commit to a detox, it is important to think about why. A detox is not a quick fix for weight loss; any system that promises rapid weight loss through a very limited calorie intake is not sustainable in the long run and will not improve your health. Often times these “detoxes” will result in weight regain and no habitual change. When implemented properly, a detox will help you develop healthy habits that you can continue in your every day life. Benefits of going through a detox include improved energy, weight loss, better appetite control, and glowing skin, as well as better organ and immune function.

A proper detox will limit your food intake without restricting it. Typically, a detox will require you to avoid alcohol, sugar, caffeine, and packaged products for a fixed time period. Depending on the detox program that you follow, different rules may apply. The most sustainable detox is one that encourages “clean eating”, as this will provide your body with unprocessed nutrients to reset your system, and will keep your body from starving. 

Why detox?

An unhealthy lifestyle can cause toxins to build up in your major organs including your brain. This can cause many issues ranging from digestive problems to difficulty sleeping and concentrating. A detox can help with these issues because it will clean up your organs so that they can work more efficiently. When you complete a detox you should feel lighter, have more energy, and have a stronger immune system. If you detox properly, you should aim to maintain your healthy habits, to ensure that one detox is all you do and your body stays feeling its best. For this reason, it is important to find a sustainable detox diet. Ways to keep your body at its healthiest are quitting smoking, cleaning up your diet, and exercising regularly. 

What can you eat when you go on your detox ?  

Stick to five rules:

Eat only whole foods. Limiting your diet to whole, unprocessed foods that you cook yourself is the best way to make sure that you are not eating anything harmful. Avoiding anything packaged, and keeping sodium and sugar at a minimum will be the most productive way to reset your body.

Keep Meals Simple. When cooking your meals, use as few ingredients as possible to ensure that you are getting the most out of your food. Be sure to include a source of whole grains, lean proteins, and healthy fats at each meal.

Eat slowly. When detoxing you want to avoid overeating, so slowing down will help you stop when you are satisfied. 

Eat on a schedule. By regulating your eating schedule to something like eating every few hours, you will help yourself get rid of loose snacking tendencies as well as will regulate your digestive system, metabolism, blood sugar, and appetite.

Listen to your body. Learning to eat when you are truly hungry and stop when you are full will ensure you are treating your body well. Additionally pay attention to how foods make you feel. If you find that you feel remarkably better for cutting out dairy, you may want to continue avoiding dairy when the detox is done. 

Diet isn’t All…

If you’re serious about detoxing your body, why stop with just your diet? The products that you put on your skin get absorbed into your bloodstream and have a direct affect on you internal organs. Did you know that most commercial beauty products contain chemicals that are harmful to both the body and the environment. In the EU there are 1,300 chemicals that have been banned from personal beauty and care products, whereas in Canada there are just over 500, and in the United States, fewer than 20. It is important to be aware of what is in your makeup, moisturizer, shampoo, and deodorant in order to make sure that you are keeping your body toxin free. While taking a look at the ingredients in your personal care products, beware of products that boast being “organic” and “natural”, as these words are not regulated and do not necessarily mean that the products are free of harmful ingredients. Many toxins can be naturally derived and chemical products can label themselves as organic if at least one ingredient fits that qualification. For more information on what ingredients to avoid in your personal care products look here. 

Below are a few tips for when you are detoxing your deodorant, haircare, and skincare products.

Deodorant  

You will sweat when you detox your deodorant, and that’s a good thing. Sweating is a natural detoxification process that is important for your body to undergo. If you are switching from chemical anti-persperants, your body will take a few weeks to a month before the natural deodorant can work properly. This is because your body needs to get through the backlog that is clogging up your arm pits so that you can sweat properly. You might need to reapply your natural deodorant a few times during the day at the beginning of your detox period to avoid smelling.

Haircare

The fun bubbles in your shampoo area caused by a chemical foaming agent called SLS which is harsh on your scalp. SLS strips your scalp of its natural oils, thereby making it produce more oil to compensate. This makes your hair seem greasy, which will make you wash it more, and cause more harm. Although natural shampoos do not foam as much and may not give you that “squeaky clean” feeling, they will allow your hair’s natural oils to work properly and will keep your hair healthy. It is best to start phasing out your haircare products by implementing a toxin-free alternative every third wash.

Skincare

Many of the toxins that are in common skincare products have potentially long lasting harmful effects. Asthma, cancer, and infertility are only a handful of the possible problems these toxins cause. Because of the chemicals’ intensity, it is a good idea to slowly change your skin products. Begin by using a natural product every third day, and increase from there. Many of the more harmful chemicals clog your pores, so do not be surprised if you experience breakouts after switching your products. These will go away fairly quickly and you will be left will healthier, glowing skin. If your skin is sensitive, you will notice a drastic improvement as natural products do not contain as many irritants, preservatives, dyes, or fragrances, although there are some natural irritants such as tea tree oil and strong antiseptics that you may wish to avoid.  

January is the perfect time to detox your health and beauty routine, so give a group detox like the one Jill Hillhouse is offering out of Lili Viola Pilates this month, or follow one on your own and make 2018 your healthiest year. 

References

“Our Story.” Beautycounter.com , 2017, www.beautycounter.com/en-ca/our-story/#ourmission. 

“Your Non-Juice Detox Plan.” Shape Magazine, Shape Magazine, 10 Dec. 2015, www.shape.com/healthy-eating/diet-tips/your-non-juice-detox-7-day-clean-eating- plan.

Zelman, Kathleen M. “The Truth About Detox Diets.” WebMD, WebMD, 2016, www.webmd.com/diet/a-z/detox-diets.

Zisko, Dan. “What Are the Benefits of Detoxing Your Body?” LIVESTRONG.COM, Leaf Group, 14 Aug. 2017, www.livestrong.com/article/18969-benefits-detoxing-body/.

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Stay in Shape this Holiday Season

The holidays are a wonderful time where you get to reunite with loved ones from all over. One of the best ways to gather and share holiday cheer is by gathering for those delicious multiple course meals. This time of year is typically filled with parties and gatherings where food plays an important role and dishes are rich. As a result, a lot of people either decide to ditch their usual healthy habits and go a little crazy with the cookie tray, or they worry about all of the rich food as they don’t want to sabotage the hard work that they have put into their health over the past 11 months. It is easy to spend all of December eating plum pudding and drinking eggnog, but if you are interested in fitting into your usual pants, we have 10 tips that will help you fully enjoy your holiday season without gaining unwanted weight and feeling sluggish.

1. Stick to Your Normal Workout Routine  Can you scoop your abdominals with an uncomfortably full stomach? We can’t either. One good way to avoid eating all of the Christmas cake is to keep your regular workouts scheduled. If you know you’re going to have to scoop your tummy in for your stomach massage in 2 hours, you’ll be less likely to have that second cinnamon roll for breakfast. Because it’s very easy to turn 2 days of holiday festivities into 2 weeks of less than optimal eating and drinking, if you keep your regular workouts scheduled, you will be more encouraged to eat those lean proteins and veggies that will fuel your body, instead of 3 scones with extra cream for your tea time snack that will make working out the last thing you want to do. Good thing Liil Viola Pilates is open during the holidays so that you can get all of your workouts in! 

2. Enjoy in Moderation Holiday treats come but once a year! There is no need to miss out on your favourite soft ginger crinkle cookies or rum and egg nog, but there is also no need to have 5. Enjoy your favourite treats in moderation. If you have one or two today, you will satisfy your sweet tooth without consuming too many calories. And you can always have another one or two tomorrow ...  

3. Prioritize Vegetables With so many yummy things to eat at the holiday table, veggies tend to get forgotten. However, when you fill up with steamed veggies, salad, or raw vegetable appetizers before your holiday dinner, you will be less likely to overeat those dishes that are higher in calories. Try to keep to the rule that half of your plate should be non-starchy vegetables. This might be tough if your dinner menu doesn’t have many (or any) vegetable options. If this is the case, consider bringing a vegetable dish. And make sure to eat the veggies on your plate first! More veggies means more filling fibre on fewer calories, and a lesser likelihood to eat more than you want.

4. Slow down Since we’re definitely indulging this holiday season, we might as well make sure we’re enjoying everything that we eat. When you slow down and savour your food you will be more aware of your natural hunger signals, and you’ll likely enjoy your food more. This way you’ll know if you are actually hungry for seconds, or if you just want more. If your goal is to keep weight gain at bay, the saying “your eyes are bigger than your stomach” is appropriate here.

5. Be Picky  Don’t worry about taking some of everything in order to please your host, if you simply aren’t a fan of the green been casserole, don’t take some. Since most holiday dinners are serve yourself, make sure that you are only taking your favourite things. There is no need to eat something you don’t like when there are so many other options. Sure you could eat those scalloped potatoes, but if you like cookies better, why risk being too full to really enjoy one?

6. Plan Ahead If it’s a family tradition to have turkey, stuffing, scalloped potatoes, sweet potato casserole, and a salad for dinner with egg nog and yule log for dessert, you have a pretty good idea of what your dinner options will be. Plan ahead. You likely know what your favourite items are and you can make a meal plan for yourself. One serving of turkey, stuffing, and salad, with a slice of yule log for dessert. Skip the potatoes, casserole, and egg nog, or whatever your least favourite items are. 

7. Be Aware of Drinks There are a lot of fun holiday drinks to get you in the spirit, but be aware that they often come with a lot of calories. If eggnog or mulled wine are your favourite part of the season, think of them as your dessert if you’re trying to watch what you’re eating. Alcohol is a fun way to spend the holidays, so if you aren’t particular about your beverages, opt for wine or spirits and soda to keep calories down. If you don’t want to give up your rum and regular cokes or strawberry daiquiris, don’t worry about it and enjoy. The holidays are for fun after all.

8. Fit in Fun Activities In addition to keeping with your normal workout routine, try to add some fun winter physical activities in your day. Get the family outside for a Christmas morning snowball fight or sledding adventure. A little extra activity might make your body feel better if you had a couple too many drinks or pieces of plum pudding the night before. Holiday dance parties are also a good way to think less about what food you’re eating and more about the time that you are spending with loved ones. That is the point after all, isn’t it? And who can bust their best moves when their pants won’t zip up?

9. Don’t Skip Meals  If dinner is your big holiday meal, make sure to eat your regular healthy breakfast and lunch during the day. If you restrict your calories early on, you will be mentally preparing yourself to overeat. There’s nothing wrong with eating a lot at your holiday dinner, but avoid that about-to-burst feeling by making sure you are hungry, but not so ravenous you want to eat everything in sight, by the dinner.  

10. Don’t Worry, Be Happy Indulging happens during the holidays, and that’s ok! One day won’t ruin your health and fitness goals (nor will two). It’s easy for one day of overeating to turn into a week and then to a month, but get back into your normal healthy routine the next day and avoid letting anxiety over food ruin your time spent with loved ones.

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What is Classical Pilates

And who is that guy Joseph? 

If you are a studio regular, you probably have a fairly good understanding of Classical Pilates and how it benefits your body. For those of you who have only tried a few classes, or who are still thinking of trying Pilates, you  may be wondering what “Classical” Pilates is, and how it is different from any other kind of Pilates in Toronto. Currently, Lili Viola Pilates is the only studio in Toronto to offer Classical Pilates. So what is it?

Pilates is a system of movement named after its creator, Joseph Pilates. “Classical” Pilates means that we practice the original exercise sequence that he created. Contemporary Pilates practices take the idea behind what Joe (we’ll get to a first name basis here) created, but deviates from his original method. This can result in a host of changes including adding or omitting exercises, an altered breathing pattern, different spring resistances, and more. These differences, make it difficult for someone to transition seamlessly from a Contemporary approach to a Classical one and vice versa.

The History 

Joseph Pilates was born in Germany in 1883. As a result of chronic childhood illness, he was very interested in physical fitness and how it can help someone like him overcome limitations. He educated himself in anatomy, body building, wrestling, yoga, gymnastics, and martial arts. He was a professional boxer for a time, and was very interested in the idea of a man who is balanced equally in body, mind, and health. He  took issue with the modern lifestyle, and believed that bad posture and inefficient breathing were the cause of poor heath. 

Joseph Pilates designed a unique series of vigorous physical exercises to alleviate the modern lifestyle’s health problems. He designed his system to help correct muscular imbalances and improve posture, coordination, balance, strength, flexibility, breathing, and organ function. Joe named his system “Contrology” because it is the act of controlling your body, mind, and spirit. You begin by learning how to control your own body, and once you can, you progressively acquire the natural rhythm and coordination associated with your mental activities. Contrology is designed to give you suppleness, natural grace, and skill that you will use in daily life. 

Joseph Pilates created his system during the first world war in an English Internment camp for “enemy aliens”. At the time war broke out, he was working in England as a professional boxer and circus performer. He created his matwork system at the beginning of his internment and acted as a coach for his fellow inmates. He arranged for everyone in the camp to participate in daily exercise routines to maintain their physical and mental abilities. When he was transferred to a camp on the Isle of Man, he met with patients who were too badly injured to perform his matwork, so he attached springs to the head and footboards of their iron bed frames so they could still perform the exercises. This is said to be the inspiration for the Reformer and Cadillac that are used today to both challenges and support the body in an essential compliment to his mat-only system.

Joseph Pilates continued training and refining his system after the war ended. In the 1920s, he emigrated to New York City where he set up his first Pilates training studio in a building that also housed many New York dance studios. As a result, his system became popular amongst the most reputable professional New York dancers who noticed improvement in their performance as a result of the Pilates’ system. Both male and female dancers credited Pilates’ method with their lack of dance-related injuries. One of Joe’s most dedicated students, Romana Kryzanowska, was a dancer, and took over Pilates’ studio when he passed. Because Romana had a dance background and promoted the system to other dancers, Pilates became associated in the United States with the dance community, and as a “women’s” exercise. However, Pilates was originally created by a man, for men.

Joe trained numerous individuals in New York who later became Pilates “Masters”. The titles “1st”, “2nd”, and “3rd” generation in front of a Classical Pilates Teacher’s name refers to how closely linked to Joe each teacher is. Those who were taught directly by Joseph Pilates are first generation teachers. Anyone taught by Romana, or one of Joe’s other Masters, are second generation teachers, and so forth. Lili is a third generation teacher, as are the majority of instructors who teach at her studio. In Classical Pilates, lineage is important, and there is status in being a third generation teacher! 

We believe in staying true to the classical pilates system in order to get the best health and aesthetic results. Each exercise was created and placed in a specific order for a reason. The basic, intermediate, and advanced sequences were so created to ensure that individuals have the foundation to move to the next level. Do not be alarmed when you are asked to start at a “basic” or “foundations” level. This doesn’t mean the class is easy! The sequence is simply done more slowly and with fewer exercises, so that new pilates practitioners can learn the proper form for each exercise. If you are executing the exercises properly, moving slowly can be more challenging! 

We are not discrediting contemporary forms of Pilates. They are perfectly good forms of exercise, but they are different from Joe’s original exercises, and therefore cannot claim to have the same benefits. The amazing results that people experienced are because of Joe’s original sequence. With regular Pilates practise, you will increase your posture, balance, core strength, bone density, and joint health. You will likely also discover a heightened body awareness, and a greater ability to perform athletic activities that will stay with you into your old age. Who doesn't want that ?!  

"I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier." - Joseph Hubertus Pilates, in 1965, age 86. 

References 

“About Pilates .” Pilates Method Alliance, Pilates Method Alliance , www.pilatesmethodalliance.org/i4a/pages/index.cfm?pageid=32.

Hessel, Jillian. “Who Was Joseph Pilates?” Joseph H. Pilates | Biography, www.jillianhessel.com/pilates_biography.html. 

Malin, William. “About the Pilates Method .” Golden Gate Pilates, Ventura Web/Net Entry, Inc., www.goldengatepilates.com/about-pilates.htm.

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Protein/Granola Bar Review

Welcome to another bar review. Perhaps calling them protein bar reviews is not the most accurate since we will be reviewing all sorts of healthy snacks in this series. On today’s agenda are Kind Bars which are not technically a protein bar, but do contain a decent amount of protein. They are an effective snack that will keep you full for hours due to their high fat and fibre content. The high fat profile in these bars is because they are made up of nuts which are high in healthy fats. All good stuff. If you read our sugar post last week, you know to make sure you are picking one of the bars that have less than 5g of sugar. Some Kind Bars can contain 10 or more grams of sugar, which is a little more than necessary.

Kind Bar Almond Sea Salt & Dark Chocolate

Calorie and Macronutrient Breakdown: 200 calories 16g Carbs 16g Fat and 6g Protein with 7g of Fibre and only 5g of sugar. This bar is lower in carbs for anyone watching their carb intake, relatively high in fat, and moderate in protein. The high fat at fibre are very useful to keep you full for hours.

Taste: There is a wonderfully strong dark chocolate flavour, accompanied by a slight peanut flavour. The bars contain peanuts, almonds, chocolate and salt, and what’s great about these bars is that you can see all of the ingredients. The addition of salt in this particular bar is an amazing feature. It cuts the sweetness and gives each bite a little something extra. The bars aren’t overly sweet, and are held together with a glaze.  

Texture: These bars are hard and crunchy. Because they are made with whole roasted nuts, they are distinctly crunchy when you first bite into them, and then give way to a bit more chew from the binding glaze as you continue eating. There is also a lighter crunch from the protein beads, so it’s a texture party !  

Staying Power: Keeps you impressively full for a small bar. I had one of these as a mid-afternoon snack, and wasn’t hungry until dinner a few hours later.  

Overall: This bar makes for a satisfying snack when you are pressed for time. It isn’t the most ideal post-workout meal because of the high fat profile (post-workout nutrition is best saved for carbs),  but it is extremely tasty and I for one, have been purchasing them semi-frequently. I’m fairly certain I can make an even healthier (and less expensive) version of this at home, but until I find the time to do that, I will keep these on hand for a snack! I like to keep one of these in my bag just in case I find myself unable to get to some food. 

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A Sweet Devil?

Sugar has long been demonized as incredibly unhealthy. Recently, it’s been regarded as drug-like in its addictive capacity, cancer-causing, and the main proponent behind the obesity epidemic (1). Many health-conscious individuals are cautious to have even a small amount of sugar for fear that they will derail their health and fitness goals. Whilst it is true that excessive sugar consumption can increase your risk for several diseases and physical ailments, the correlation is not confirmed, so it is not necessary to completely banish sugar from your diet (1, 2). This isn’t to say it is a good idea to eat five doughnuts per day, but there is no need to deprive yourself of that slice of pumpkin pie at Thanksgiving. We looked into some of the literature that exists regarding sugar consumption to examine potential health problems. We were not surprised to discover that the amount of sugar one can eat is dependant on the individual. Although we cannot tell you how many grams you need to consume, we can outline the benefits of a moderate sugar intake, and the problems with a high sugar intake. It is important to remember that individual metabolic rates differ, and a high sugar intake for one individual, may be a low sugar intake for another. Genetics, activity level, and physical size all play a role in how much sugar you can eat.

Why the Bad Rap?

Sugar is often the first thing that people cut-down on when they embark on a new weight-loss or health plan (2). This isn’t without reason. Sugar is high in calories, but low in nutrients; it is easy to overeat, but your body doesn’t gain much nutritional value from it (1). When sugar is consumed as a large part of an individual's diet, the individual will be depriving their body of essential nutrients they need to function. It isn’t that sugar is inherently bad for you, it’s that when it is consumed in high quantities, it can lead to weight gain, elevated triglycerides, insulin resistance, and other metabolic issues (1). This issue is twofold: sugar tastes really good so people want to eat more of it and less of more nutritious foods, and many companies add sugar to their products because it makes them taste better. However, adding sugar adds unnecessary calories to the food, which is a big factor in the rising obesity and malnutrition in North America (3). The main culprits are packaged food companies who add sugar to things like peanut butter, and sugar-sweetened beverages which add calories that usually go unaccounted for to people’s days, since drinks are not as filling as solid food (1).

The information that we looked at concluded that the idea of a recommended sugar intake is arbitrary (4). A study done at McMaster University in 2016, examined health guidelines from different countries and discovered that there was no consensus amongst recommended sugar intake (4). Furthermore, the sugar guidelines were not found to be based on trustworthy recommendations or evidence (4). This information does not mean that it is a good idea to increase your sugar intake, as there is a consensus that too much sugar is problematic (4). What it does mean, is that how much sugar is too much varies between individuals as does each individual’s ability to metabolize sugar (4). 

Is Sugar a toxin?

Although too much sugar is not good for you, it isn’t a drug or a toxin. The little evidence that exists to show that sugar is chemically addictive in humans is inconclusive (1). However, there is evidence that sugar can interfere with the human hormone signals that control appetite and satiety (1). Although this isn’t an addictive mechanism, it does make it harder to stop eating sugar and explains why many people develop the infamous second “dessert stomach” after a hefty dinner. Additionally, it is important to note that some people are more prone to overconsumption than others (1). If you are someone who is more susceptible to potentially “addictive” foods, you may want to pay more attention to your sugar intake to make sure you don’t end up consuming more than your body can handle. Although when consumed in excess sugar can increase your risk of certain health issues, it cannot be classified as a toxin. A toxin is something that is potentially harmful in any amount, and something that causes damage requiring antibody formation to remove it (1, 5). Despite the potential undesirable health effects, if you eat a slice of cake every now and again, you do not need to go on a detox.

Apple VS Doughnut 

Although we’ve established that we want to avoid high amounts of sugar, all sugar is not created equal. There is a distinct metabolic difference between the sugar you are consuming from a doughnut and the sugar you are consuming from an apple (6). Because fruit is high in fibre and water, it makes you feel fuller, and therefore you are less likely to exceed your calorie intake (6). Naturally occurring sugars in whole fruit are actually beneficial to your health and may even decrease your risk of obesity and diabetes (6). When considering your sugar intake, it is prudent to look at added sugars instead of naturally occurring ones.

Sugar and Athletics

Sugar can be beneficial for athletic individuals. If you are a runner, or endurance athlete, you likely have first-hand experience with gatorade or gels. Sugar is particularly necessary for endurance athletes because it immediately boosts glucose levels, which your body uses to supply cells with energy (7). This, however, is not an excuse to eat unlimited amounts of sugar if you are active. The body has a limited glucose threshold, and when this is reached any excess glucose will be stored as fat (7). The reason people require different amounts of sugar is because glycogen stores vary with the individual (7). As a rule, smaller people burn less glucose during athletic pursuits, and larger people burn more (7). When you exercise for longer than 90-120 minutes, you will want to replenish your glycogen to maintain performance (7). Because the human glycogen capacity is limited, it is hard for many endurance athletes to maintain sufficient carbohydrate intake during long and intense workouts, hence the existence of gels and high-sugar energy bars. Most activity, however, is not long or intense enough to require the extra sugar (7).

Where does this leave you? There is no reason to avoid added sugars as long as you are consuming them in moderation, and as part of a nutrient-dense diet. If you’re eating sugar for breakfast, lunch, and dinner, your health and waistline will thank you for cutting down. If you’re eating an occasional brownie, don’t worry about it. Take the measures to ensure the products you buy that should not have sugar in them do not, steer clear of sugar-sweetened drinks that don’t benefit your body, and enjoy that cookie. It might be just what you need to boost those glycogen stores post-pilates class ;) 

Kresser, Chris. “Is Refined Sugar Really Toxic?” Chris Kresser, 22 Mar. 2017, chriskresser.com/is-refined-sugar-really-toxic/. 

Ruxton, C H, et al. “Is Sugar Consumption Detrimental to Health? A Review of the Evidence 1995-2006.” Critical Reviews in Food Science and Nutrition., U.S. National Library of Medicine, 30 Dec. 2009, www.ncbi.nlm.nih.gov/pubmed/20047137.  

Stanhope, Kimber L. “Sugar Consumption, Metabolic Disease and Obesity: The State of the Controversy.” Critical Reviews in Clinical Laboratory Sciences, U.S. National Library of Medicine, 15 Sept. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4822166/.

Erickson, Jennifer, et al. “The Scientific Basis of Guideline Recommendations on Sugar Intake.” Annals of Internal Medicine, vol. 166, no. 4, 2016, p. 257., doi:10.7326/m16-2020. 3

“Toxin.” Merriam-Webster, Merriam-Webster, www.merriam-webster.com/dictionary/toxin. 4

Kresser, Chris. “Is All Sugar Created Equal?” Chris Kresser, 22 Mar. 2017, chriskresser.com/is-all-sugar-created-equal/. 5

“Are We Consuming Too Much Sugar In Sports Nutrition Products?” EnduroPacks, 23 Aug. 2016, www.enduropacks.com/blogs/news/are-athletes-consuming-too-much-sugar. 6

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Healthy Banana Ice Cream

A Quick and Easy Dessert to Beat the Heat

This week has been totally crazy with an absolutely unnecessary heat wave that I am not sure what to do with. The first day of Fall was last week, where are the sweaters and pumpkin spice? The crazy temperatures have had me reaching for my favourite healthy summer treat: banana ice cream. When I find myself in need of something sweet (which is all the time, let’s be honest), but I don’t want to overload on sugar, or go over my calories for the day, I like to reach for this amazing, healthy dessert. I love to make a chocolate version, but you can flavour it however you like depending on what flavour of protein powder you use, or if you omit the protein powder, what extracts you use. A few variations are listed below, but it is highly adaptable to your taste. 

Healthy Banana Ice Cream

Ingredients

1 Banana (~100g) 150-200 mL Milk of Choice (I used Unsweetened Cashew Milk) Protein Powder of Choice (I used Chocolate) 2tsp (~10g) Cocoa Powder*

*Omit cocoa powder if you do not want a chocolate ice cream

Put all ingredients into a blender. Blend until smooth. Should resemble ice cream in consistency. If your mixture is too thin, add ice or more banana. Enjoy!

Variations: 

**Omit protein powder and only use cocoa powder

**Use Vanilla protein powder and 1 tsp vanilla extract or seeds from 1/2 vanilla bean

**Omit protein powder and add 1 tsp vanilla extract and 1 tsp ground                           cinnamon for a snickerdoodle ice cream

A perfect healthy, low-calorie dessert for any weather. Satisfy your sweet tooth and reach your fitness goals for under 200 calories.

Let us know if you try it and like it!

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Charcoal Detoxes

What is a Charcoal Detox and is it worth a try?

Charcoal detoxes have risen in popularity this past year year with many companies claiming that activated charcoal will detox and cleanse your body, creating a healthier you. Adding activated charcoal to food for its detox benefits became particularly popular with charcoal-infused ice cream and lattes taking over Instagram food accounts this summer (1). In addition to being a trendy food additive that will help purge your body of toxins, activated charcoal is heralded for cleansing the skin and body. Although new in today’s health media, activated charcoal has been around for millennia and was originally used by Chinese, Ayuredic, and Western Medicine to soak up poisons in the body (2). Activated charcoal pulls poisons out of the body in a process called adsorption (2). Adsorb means to bind; through the activation process charcoal gains a negative charge which attracts positively charged toxins inside and outside the body, and removes them through this binding process (2). Activated charcoal is known to help with digestive issues such as gas and bloating, as well as having heart health benefits, and anti-aging properties (2).

Charcoal is activated by burning a carbon source, such as coconut shells or wood, at a very high temperature to remove the oxygen (2). The outcome is a highly adsorbent material that captures, binds to, and removes poisons, heavy metal, and chemicals from your body (2).

If you are a studio regular, you will be familiar with the Takesumi deodorants that we’ve been selling since last September. These deodorants use activated charcoal as a detox agent to remove toxins that can buildup under your arms when you use aluminum-based deodorants. We sell these products because we have tried them out and experienced positive results, but we wanted to look through the research behind the popular charcoal detoxes to learn more about activated charcoal, and see if it is worth incorporating into your beauty and health regime. 

Before we begin examining the deodorant, let’s start by taking a look at what detoxing is, and whether or not it is beneficial. Detoxing your body prevents toxins from infectious agents in food, water, air, and other substances that come in contact with your skin and body from wrecking havoc on your health (3). When you are constantly exposed to toxins, as people who live in cities are, you run the risk of damaging your skin cells, experiencing allergic reactions, inhibiting your immunity, and aging prematurely (3).

The term detox is ambiguous. The proper definition of toxin is “a poisonous substance that is a specific product of the metabolic activities of a living organism and is usually very unstable, notably toxic when introduced into the tissues, and typically capable of inducing antibody formation” (4). According to this definition, a toxin is very specific. In the health and beauty world, however, the term toxin is used to mean anything that makes the skin react with redness, irritation, or breakouts (5). The term “detoxing”, in this sense, does not mean taking out the poisonous substance, but rather neutralizing the “toxins” and repairing whatever damage has occurred due to free radical formation on your skin (5).

Now for the important question: does activated charcoal neutralize these free radicals? Although activated charcoal does not reach deep into your pores to pull toxins out, there is evidence that it adsorbs the positively charged radicals (5). There is a limited research base available about charcoal’s effectiveness in a deodorant, but, based on its other proven benefits, it’s likely that its proposed benefits are true (6). 

The Takesumi detox is 99% natural, aluminum-free, paraben-free, vegan, and is made with a combination of activated charcoal and natural fermentation technology to fight odor-causing bacteria. Its charcoal is from bamboo which is important because it is better to use activated charcoal from a completely natural carbon source (6). The deodorant is an immediate winner in our books because most natural deodorants are made with baking powder which can be an irritant for some people (7). 

The charcoal in the deodorant binds to bacteria and toxins under your arms and draws them out, effectively detoxing your sweat glands (7). It is important to be aware before starting the deodorant that it does come with a warning label: it is a detox. As with any detox, there will be some unpleasant effects while your body gets rid of the toxins. The “stages of detox” that Kaia Naturals has outlined are as follows.

Week 1: No smell

Week 2: You are detoxing and will smell a bit

Week 3: You smell less

Week 4: No more smell, detox is complete.

Once you’ve finished the detox you can continue using the Takesumi deodorant as you would any other deodorant.

We have tried out the Takesumi deodorant and have found impressive and effective results with it, but by no means take our word for it. Grab some at the studio and try it out for yourself!

END NOTES

(1) Shreeves, Robin. “Is the Charcoal Food Trend Dangerous?” MNN - Mother Nature Network, Mother Nature Network, 23 Aug. 2017, www.mnn.com/food/healthy-eating/blogs/charcoal-food-trend-dangerous.

(2) Asprey, Dave. “The Best Activated Charcoal Detox: Using Coconut Charcoal.” Bulletproof, Bulletproof Inc., 31 May 2017, blog.bulletproof.com/the-strangest-way-to-detox/.

(3) Activated Charcoal Cleansing/Detox Program, www.charcoalremedies.com/cleansing_detox_program.

(4) “Toxin.” Merriam-Webster, Merriam-Webster, www.merriam-webster.com/dictionary/toxin.

(5) Tunell, Alix. “The Skin Myth You Need To Stop Believing.” Detox Skin Care Myths, Activated Charcoal Clay, Refinery 29, 7 Oct. 2016, www.refinery29.com/detox-skin-remove-toxins-myth.

(6) Levi, Erin. “8 Healthy Uses For Activated Charcoal (And 3 You Can Skip).” Rodale's Organic Life, Rodale's Organic Life, 8 Aug. 2017, www.rodalesorganiclife.com/wellbeing/what-is-activated-charcoal-good-for/slide/11.

( 7) Boone, DaMonica, and Victoria Malloy. “Now You Can Even Detox Your Armpits.” Coveteur, Coveteur, 17 Jan. 2017, coveteur.com/2017/01/18/takesumi-detox-bamboo-charcoal-deodorant-review/.

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Workout Frequency

How Often and How Long Should I be Working Out? 

There are varying opinions about how often and how long one should work out. Depending on individual goals, your ideal workout frequency will differ from the next person’s. If you are a sedentary individual and want to build muscle with no specific end goal, you will gain strength eventually with a mere one day per week (1). However, if you are hoping to improve your fitness at a quicker rate, lose weight for a specific event, or see results at a more encouraging pace, some kind of fitness 3 times per week is often stated as a good place to start (2). At Lili Viola Pilates, we believe that moving more frequently is better as long as it is maintainable. If you know that you won’t be able to keep up 6 workouts per week, it probably isn’t a good idea for you to start doing that. In addition to being difficult to maintain, going from 0% to 100% will likely burn you out. The human body needs time to adjust to the added stress of working out.

Joe Pilates, the inventor of the Pilates system of Contrology, recommended clients perform at least his basic mat work every day. This sounds like a lot; however, it is important to consider that the basic mat system takes only 15-20 minutes once the sequence is known. Similarly, Brooke Siler, Lili’s first teacher of classical pilates, recommends committing to the mat work four times a week for fifteen to thirty minutes (3). This number will change as your fitness improves. Brooke also stated that if you don’t have time for the full workout, you should commit to whatever you can do, even if it’s only 5 minutes (3). Where pilates is concerned, when you increase your workout frequency, you increase your body’s capability to come back to each workout stronger and more capable than the workout before. Of course, how frequently you train depends on what apparatus you are using. Since mat work is done using only your body, it is safe to do every day. Reformer, Tower, Chairs, and other apparatus are more effective when done less frequently, since the springs add a lot of resistance and stress for your body. We advise practicing pilates at least 3 times a week depending on your goals. If you also strength train using weights, or incorporate a lot of cardio, your body may prefer pilates only twice per week. Your schedule, your energy levels, and your body will determine your ideal. If you have the time to train every day, but won’t be able to apply the same intensity to each workout it is certainly more useful for you to take days off. Consistency is effective when applied to both your workout frequency and intensity. Brooke Siler stated that for pilates (and this applies to all forms of exercise), you must limit the quantity of exercises to match the quality with which you perform them (3). This means that if you are not performing your exercises at top quality or intensity, it is better to take a rest day and wait until you have time and energy to do them properly. 

Because Pilates makes you stronger through resistance training, it is important to rest between workouts. Finding the ideal workout-rest balance is imperative for improvement. Because Pilates is not a heavy weight training workout, and is designed to reduce muscle soreness, you do not need to take long periods off training in order to recover (3). We recommend training 3-5 times per week if it is your primary form of exercise. If you are practicing Pilates in addition to strength training, cardio, or another form of heavy physical activity, 2-3 times per week might be more optimal to ensure your body is getting the rest that it needs. Although 3 times is more ideal in this case. Keep in mind you can do a basic mat workout in 20 minutes at the end of your regular training if you are following a more demanding workout split.

The reason we have an expiration date on packages here at Lili Viola Pilates, is because we want to encourage you to come in that 3-5 times per week so that you can feel and see the differences in your body. If you come in once every month, once every two weeks, or even once a week, you will not experience the full benefits of the Pilates system in your body or in your workouts.

Where physical fitness is concerned, consistency is key. You cannot progress if you do not put in the work, nor can you progress if you only occasionally put in the work. If you don’t work out for an entire month, and then work out 5 days in a row, you have not made up for lost time, you have simply tired out your body. It is far more useful to consistently work out 2-3 times per week, than to inconsistently add in weeks full of workouts and weeks devoid of them. If you are consistently putting in the work, taking a couple of days (or even a full week or two) off here and there won’t impact your performance. The strength you worked so hard to build will remain and when you are ready to get back into your 2-3 workouts per week, you will quickly return to your pre-vacation fitness level. Who knows, maybe that week off was just what you needed to come back stronger and better (1).

END NOTES (1) Ingraham, Paul. “Strength Training Frequency: Less Is More Than Enough.” Www.PainScience.com, 10 Aug. 2017, www.painscience.com/articles/strength-training-frequency.php.

(2) Hadley, Vicky. “How Much Exercise Do You REALLY Need to Do to Lose Weight? Here, Five Personal Trainers Give Their Expert Verdict... .” Daily Mail Online, Associated Newspapers, 5 Nov. 2015, www.dailymail.co.uk/health/article-3305805/How-exercise-REALLY-need-lose-weight-five-personal-trainers-expert-verdict.html. 

(3) Siler, Brooke. The Pilates Body: the Ultimate at Home Guide to Strengthening, Lengthening, and Toning Your Body --without Machines. Broadway Books, 2000.

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Essential Oil-Based Beauty Products

Essential oils have been used for millennia as a method of healing and rejuvenating the body(1). There is evidence of essential oil use as far back as Lascaux Cave in France where cave drawings from the earliest Homo sapiens suggest plants were used for medicinal purposes. Ancient Egyptian and Chinese civilizations are also well know for showing evidence of aromatherapy practices (1). The spiritual properties of essential oils are effective for a variety of physical and mental ailments and as boosters. Currently in the fitness industry, there is a rising trend of using essential oils to support athletic endeavours and active lifestyles. Essential oils are being used in body care products as well as being diffused in fitness studios. At Lili Viola Pilates, we’ve started diffusing Lemon and Grapefruit oils to clear your minds and invigorate your bodies so you feel more ready for your pilates class. Aromatherapy uses natural aromatic plant extracts and essential oils to promote different healthy outcomes such as decongesting the sinuses, uplifting the mind, aiding in circulation, and relieving tension to name a few (2). 

This past Saturday, Lili and I were very lucky to attend a workshop on the benefits of essential oils and essential oil-based products hosted by Way of Will. Way of Will is a natural body care company that uses naturally occurring essential oils in their products with a focuses on supporting physical activity. We have partnered with them to bring select products to the studio and are very impressed with what we’ve experienced learned so far! The products’ use modern aromatherapy techniques to elevate your workout experience. Depending on your desired outcome, there are oil blends that protect, energize, refresh, relax, and groom both the body and the mind. At the event on Saturday we were able to make our own massage oils using Way of Will’s essential oils. I went with a blend of grapefruit and cedarwood which combines the invigorating, uplifting, and mind clearing components of grapefruit, with the stress-relieving and strengthening properties of cedarwood. This combination will ideally help me get into and stay in a positive mindset so I can tackle whatever the day throws my way. The body receives essential oils in two ways: through repeated skin absorption, and through the olfactory system when you inhale a scent (2). There are benefits to essential oils on a holistic, physical, and mental level. When applied physically (like in a deodorant or massage oil) the essential oils are absorbed directly into the blood stream and can help with certain conditions such as circulation problems and muscle soreness (2). When inhaled (such as through diffusion) essential oils can benefit the user on an emotional level such as helping relieve anxiety and combat depression (2). From the workshop we learned that when we are using essential oils at home it is important to make sure that we always dilute them with either a carrier oil or water before coming into contact with them. Essential oils can burn you if they are phototoxic or can effect you more strongly than you wish if they are put directly onto your skin, so it is not a good idea to put them directly on your body. Each essential oil has different benefits and potential harms, so it is important that you research whatever essential oil you are using to make sure that it is appropriate for your body. For example, there are many essential oils that are not appropriate for pregnant women as they promote menstruation or similar effects that are harmful to a foetus.

We have chosen to use Way of Will produces for several reasons. Way of Will uses 100% pure grade essential oils, does not contain artificial colouring, has no residue, or crazy scents, and are cruelty fee. They’re also a Canadian company, based out of Toronto, and we love supporting fellow Canadian businesses.

We currently have lemon, lemongrass, and grapefruit essential oils diffusing through the studio. Each oil has different healthy benefits.

Grapefruit is invigorating, relieves tension, decongests, and is a great help with mental fatigue. What you want diffusing in a fitness studio!

Lemon is uplifting, astringent, and relieves tension so you can get the most out of your workouts.

Lemongrass is calming, and relaxing to get you in the headspace for you workout, while also bing useful to tone your muscles and stimulate circulation so your body can get going.

Hopefully this helps you understand why you smell citrus when you come into the studio! We want to get you ready to go for your workout!

We're also very interested in essential oil based deodorants and massage oils. After trying them out ourselves, we have decided to sell Way of Will’s tea tree and pumpkin seed deodorant and peppermint and chamomile massage oil. Here are some of the benefits that convinced us to bring them into the studio.

The Deodorant: Pumpkin Seed & Tea Tree. This is a natural alternative to an antiperspirant. The deodorant uses beeswax so you don’t sweat. Naturally!

Pumpkin seed helps reduce redness and itching. It is anti-inflammatory, high in linoleic acid to help to balance the skin, as well as being high in minerals, pumpkin seed additionally has antibacterial properties and is an effective deodorizer

Tea tree is an anti-fungal, antiviral, anti-inflammatory oil. It is great for respiratory issues and fungal/bacterial skin issues. Reduces redness and itching.

The Massage Oil: Peppermint & German Chamomile. This is useful for after workouts to relieve sore muscles so that you can return to your next work out fresher and stronger.

Peppermint is a decongestant, great for muscular aches and pains, is antispasmodic, cooling, stimulating, and refreshing. Gives the skin a tingling sensation which is lovely after a workout.

German Chamomile is anti-inflammatory, antibaterial, and great for inflamed skin conditions and wounds. Helpful for those over-worked muscles.  

Lemongrass calms and tones your muscles

Jojoba improves skin hydration, elasticity, and suppleness

This is not a sponsored post. We want to let you know about brands that we love and explain why we use them so that you can decide if they are right for you :)

End Notes (1) "Essential Oils From Around The World." Wellness. N.p., n.d. Web. 17 July 2017. (2) "ABOUT WILL | WILL." WAY OF WILL. N.p., 2017. Web. 17 July 2017.

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Bulletproof Coffee

We looked into Bulletproof Coffee, the rising diet trend, to give you the information to decide if it is right for you. 

What is Bulletproof Coffee? 

Bulletproof coffee is a recipe created by David Asprey that combines coffee with butter and medium chain triglycerides (MCTs). Asprey came up with the recipe after trying yak butter tea in Tibet and experiencing incredible energy and mental alertness as a result. BP coffee is a meal replacement beverage to be consumed instead of breakfast. It provides a boost in both energy and cognitive function, and is said to be beneficial for weight loss and work efficiency. The idea is that adding fat to coffee inhibits caffeine’s release into the bloodstream and delivers a steady stream of energy and mental clarity (1). The addition of MCT oil is said to put your body into a mild ketosis which will burn more fat, keep your energy high, and you full until lunch time (2). The full benefits of BP coffee, however, can only be achieved if you’re using Asprey’s special upgraded coffee which is a higher quality coffee to give you mental edge and greater performance. The coffee’s superiority is due to the beans being grown at a higher elevation and being free of mycotoxins (1). Asprey also recommends you buy his grass-fed butter and specially formulated Brain Octane (MCT) oil for the best results. 

Is BP coffee a health hack or marketing scheme.  We’ve compiled research about the trend so that you can make an informed decision about if and when Bulletproof coffee belongs in your diet. 

Let’s start by looking at each ingredient. 

Coffee

Coffee has gone through many health statuses. It has been demonized as cancer causing and praised as cancer curing. The latest research concludes that when coffee is consumed in small amounts (1-3 cups per day), it can help fight a variety of diseases including certain cancers and Alzheimer’s (3). Coffee is also associated with cognitive enhancement and performance (3). The increased energy and brain function that individuals experience after drinking coffee are a result of caffeine. Caffeine stimulates the brain and central nervous system which can improve physical performance by increasing epinephrine, the hormone that regulates adrenaline and gets the body ready for intense physical work (3, 4). Caffeine has also been linked to increasing the body’s fat burning capabilities. It’s stimulant effects can increase the metabolic rate by 3-11%, and release fatty acids from fatty tissues (3). However, coffee’s benefits vary from person to person. Some people metabolize caffeine more quickly, and drinking coffee will lower their risk of heart disease, whereas others metabolize it more slowly and drinking coffee may increase their risk of heart disease (3).  The research also shows that effects may diminish in long-term coffee drinkers, and cognitive benefits are negated if more than 3 cups are consumed per day (3). 

When looking at coffee alone, Bulletproof coffee’s cognitive benefits make sense. But to they justify consuming all that extra fat?

A note on mycotoxins

In order for “bulletproof” results, your coffee must have a low mycotoxin profile. Mycotoxins are a potentially toxic mold that can develop on coffee beans. There is some evidence that mycotoxins cause health problems in humans when consumed in high doses; however, research shows that mycotoxins are not generally found in commercial coffee grinds (4, 5). If a coffee does contain mycotoxins, it is likely in very low levels, as roasting destroys 69-96% of them (5). 

Butter

Just like coffee, butter has long been labeled as unhealthy because of its high calorie profile. As an almost pure fat source, butter is calorically dense with 9kcal/1g. However: eating fats does not make you fat; consuming excess calories leads to weight gain. Because butter is dense in calories, it is easy to put a bit more on your toast and unintentionally consume an extra 200 calories. So moderation is key. Fat’s are an important part of the human diet, and butter contains many healthy fats. Although the saturated fats and trans fat in butter have been labeled as “artery clogging”, recent research has concluded that dairy trans fats are healthy (6). Additionally, butter is made up of 11% short chain fatty acids, most of which are butyric acid which reduces inflammation in the digestive system (6). The BP coffee recipes suggests grass-fed butter be used because it is higher in vitamins than grain-fed butter. Grass-fed butter contains vitamins A, D, E, B12, and K2; however, it should not be considered a significant contributor to one’s daily vitamin needs, since it should be consumed in small amounts. Although butter has long been linked to cardiovascular disease, there is no hard evidence that supports this (4). Like anything, if butter is consumed in large amounts it can be problematic to your health. When consumed as part of a balanced diet and not as your meal, butter is an excellent source of dietary fat. 

Medium Chain Triglycerdies (MCT) 

MCTs are a type of fat that is found in coconut oil. It is absorbed and digested more quickly than other fats and is at the heart of several nutrition trends. MCTs have become popular because they are less calorically dense than other fats at 8.3 kcal/g. Additionally, they are said to be more satiating, less likely to be stored as fat, and may increase the body’s fat burning capabilities (1, 7). There is inconclusive research on MCTs benefits (3, 7). 

Bulletproof Coffee 

All of Bulletproof coffee’s ingredients seem to be healthy on their own in moderate amounts. However, with nutrition, everything depends on dosage and context. When the BP coffee recipe is followed correctly, it contains 51g of fat. It tastes good, for sure, and can certainly boost energy levels, but there are a few things to consider before switching to the diet religiously. 

1. BP coffee is intended to be a breakfast substitute. At 441 calories and 51g of fat, it is a little hefty to consume as a side beverage. If you are replacing your morning meal with BP coffee, it is important to consider that your are replacing a nutritious meal with something low in nutrients. BP coffee can work as a meal substitute and energy supplier because there is so much satiating fat in the drink. However, does this justify the replacement of a full meal? Although butter does have some nutritional benefits, it doesn’t have enough in 2 tbsp to make up for breakfast, and MCT oil is essentially empty calories (4). Depending on your height, weight, body-type etc. 51g of fat could be your entire day’s requirement. 

2. Saturated fat is not healthy in such large quantities. Recent research shows that saturated fat is beneficial in reasonable amounts, which is classified as 1-2 tbsp per day depending on weight, height, and sex (8). The amount in BP coffee exceeds this. 

3. There have been case reports of dramatically elevated cholesterol due to BP coffee. Studies that have not shown similar results for people on a ketogenic diet. 

Is Bulletproof coffee right for me? 

You might be interested in trying BP coffee if you follow a ketogenic diet, although it is a good idea to start with a lower dosage of butter and oil than the recipe suggests (1). If you want to follow the recipe exactly, it is a good idea to balance out your diet for the rest of the day to consume less fat and more protein/vegetables. Although different bodies will metabolize excess fat differently, the added fat can drastically increase blood lipid levels and raise cholesterol. It is a good idea to get your blood lipid levels checked if you are considering this nutritional change or if you are currently a BP coffee consumer. BP coffee is beneficial for high performance athletes and individuals with high calorie expenditures as it provides easy calories and gives you a solid boost of energy and performance. BP coffee is not beneficial for people who eat a lot of carbs and are not likely to change this 

Our verdict: 

Decide for yourself! The cognitive and energy benefits are very possible, and ketosis can be an effective weight loss strategy. Get your blood lipid levels checked if you decide to give BP coffee a go, and as always, exercise moderation. 

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Welcome to our Blog

Health, Wellness, Pilates 

Hello everyone, and welcome to our very first blog post! Lili Viola Pilates is Toronto’s first and only classical pilates studio and is located on Yonge Street in the Lawrence Park area. For those of you who are familiar with the studio, we’ve created this blog to provide you with information on fitness, nutrition, pilates, yoga, beauty, athletic wear, wellness, and overall health. This blog’s aim is to serve as a reference point for all of your fitness and health questions so that we can continue supporting you on your health and fitness journeys. Feel free to email the studio at frontdesk@liliviolapilates.com for any questions you want answered or topics you want discussed. We aim to provide an unbiased and informative space where you can learn about the fitness and health industry’s latest trends and make educated choices about which ones might work for your body. We will highlight pilates and yoga since those are what we practice at the studio, but we will also provide you with information on any and all forms of exercise (lifting, running, hiking, barre, whatever!) to help you find your love for fitness and lead your most fulfilled, healthy, and active lifestyle. Health and fitness are individual and what works for one person does not necessarily work for another. We love pilates because it can be practiced by people of all ages and all fitness capabilities, and is complimentary to any form of exercise. Want to improve your running? Practice pilates. Want to improve your lifts? Pilates will give you that core strength. Want to be able to hike for longer? You guessed it, pilates! If you’re a regular at the studio, welcome to our information space, if you have never been to the studio and just stumbled upon this blog, we’d love for you to come into for a class, introduce you to pilates, and help you try out a new form of exercise. Most importantly we want to help you fall in love with physical activity and wellness (if you’ve taken a slight hiatus), so that you can live your longest, fullest, and healthiest life. We believe that health and mobility is possible at any age, just keep moving! 

Talk soon, 

The Lili Viola Pilates Team 

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Pilates for Yoga

Many yoga practitioners lay down on their yoga mat with a specific goal in mind. I want to deepen pigeon pose, I want to hold my handstand effortlessly, I want to float into crow without bruising my triceps. No matter what your goal for your 60 or 75-minute Yoga class is, we have the secret to your success.

Pilates is often compared to Yoga, although it is markedly different. Pilates requires individuals to control their flow in order to repeat exercises multiple times, whereas Yoga focuses on the importance of constantly flowing from movement to movement. Pilates requires strength and precision; it teaches you to move from a solid foundation, also known as your powerhouse, and to connect to postural muscles that are universally underused. Learning to connect to these muscles can help open your chest during triangle pose, find your centre of gravity during half moon, and flow through chaturanga with proper alignment.

Pilates can take your Yoga game to the next level in the following ways :

Proper Alignment

Pilates is all about finding proper spinal alignment. You should be able to walk out of your pilates session and keep your pilates posture in everyday life. When you focus on balancing your musculature through Pilates, you are creating symmetry between the left and the right sides of your body. Because you are working both sides simultaneously, you’re able to compare the strength of each side in order to work them equally. Learning your stronger side is also helpful for other forms of exercise. For example, you can take this knowledge to your Yoga mat to further your practice. With the help of Pilates you will be able to breath more equally into your body, further connect through your muscles during balance poses to improve your stability, and properly engage your core to protect your back during back bends.

Flexibility

Pilates exercises incorporate dynamic stretching, so while you are strengthening one muscle, you are also getting a stretch through another. Although Pilates does not solely focus on flexibility, it is known to create more flexibility through the muscles, and to lengthen your body from head to toe. Learning how to dynamically stretch also protects your muscles from hyperextension during Yoga classes; this allows you to engage the proper muscles before you lengthen into a stretch for better long-term results.

Improves Sports Performance and Works Deeper  

Once you start focusing on your powerhouse, you will realize that all your muscles and movements are connected through your core. Try doing a downward dog without your core engaged; you’ll leave with back pain and might even pull something. Oftentimes during exercise our larger muscles like to take over, but Pilates helps us zone into our smaller intrinsic muscles. Because Yoga classes involve more free flowing movements, with a stronger centre, you can improve every single one of your postures and movements on the yoga mat. By working one on one with an Instructor you can learn to mimic and improve your Yoga performance by dissecting each exercise.  

Stronger Core

A stronger core leads to a healthier back with less pain. Many people come into Pilates to rehabilitate back injuries. Most of these people will tell you that they experienced relief very quickly. Our bodies were built to move from the powerhouse; it only takes a few sessions to remind your body how to properly align itself, and how to move and work to avoid tension and pain. Having a strong core allows for greater mobility in your Yoga practice, so you do not suffer through back pain during movements. If you are beginning your yoga practice, you may not realize when and where to connect to your centre; by incorporating the Pilates principles your body will leave feeling invigorated rather than strained or over stretched.

Overall, Pilates can help Yogis get stronger, avoid injury and even advance into poses that they hadn’t felt possible before.  Have you always wondered how that girl at the front of class effortlessly holds her position in handstand? Now you know.

*Written by Katie Cameron on behalf of Lili Viola Pilates

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Simple tricks to keep up your hydration

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!

Happy summer and keep hydrated! Barbara