Category: Diet

Is it authentic, or just manufactured influencers? Be wary of ‘advice’ contrived via social media

Posted on by Sol
social media influencers / Image source: appinstitute.com

social media influencers / Image source: appinstitute.com

Is it authentic, or just a manufactured influencer? Be wary of ads contrived via social media

This post originally appeared April 29, 2019.

If you are engaged in social media, and especially Instagram, you are probably familiar with the power of influencers. These are ordinary people, just like you and me, who lovingly curate their feeds with inspirational photos of their meals, exercise routines, glorious sunrises, and breathtaking sunsets. They tag their posts with #blessed, #fitspo, and #empowered — and offer us all a slice of a more perfect life. It can be fun to thumb through the feeds of people of all shapes and sizes living their best lives and offering us that push that we can do it too.

Influencers can be found in all corners of the online fitness social communities. From trainers to fit-at-any-size marathoners to mothers entering their first weightlifting competitions, social media has given voice to those who might not fit the stereotype of a typical fitness devotee.

Recently, high levels of Instagram user engagement have given companies an opportunity to capitalize on users with thousands of followers.These Instagram ads, for which influencers can be paid an estimated $1,000 per 100,000 followers, are selling not just a product but an entire lifestyle. They also might be selling bad fitness and diet-related advice.

9 out of 10 patients look to influencers and online communities when making health and wellness decisions. 94% of people share influencer-driven health information with others.

But let’s think about the reality of these influencers. Are they qualified to provide wellness advice? Or are they motivated by a desire to promote certain products or simply to further their personal brands? Because sponcon (sponsored content) can be positioned alongside other posts, it can be difficult to separate the paid ads from the personal stories.

As you scroll through different feeds, keep an eye out for these paid promotions masquerading as solid lifestyle advice. Because influencers are more likely to be ordinary people and not celebrities, they are more valuable to sponsors and appear more trustworthy. Having 100,000 followers does not make you a fitness expert. It does not make you a qualified trainer or a nutritionist. What it makes you is a person with beautiful photos and a performance of authenticity that appeals to your followers.

Before you take advice from anyone you follow on social media, take a moment to evaluate this advice. Is there a prominent brand name dominating the caption? Could these before and after photos be altered in any way? Are you taking advice from influencers you would never even consider if it came from your best friend, a neighbour, or a casual acquaintance?

If you said answered “yes” to any of these questions, maybe it’s time to click “unfollow”.

Signing on for Dry January can reset more than just your relationship with alcohol​

Posted on by Sol
Illustration for Dry January Image source: Viktoria Hnatiuk / Getty Images/iStockphoto

Illustration for Dry January Image source: Viktoria Hnatiuk / Getty Images/iStockphoto

Signing on for Dry January can reset more than just your relationship with alcohol

Each January, more and more people decide to commit to a month without alcohol. This year, it is estimated that one in ten drinkers will try Dry January. But does quitting booze for a month really make a difference to our health and should you take part in this new tradition? 

If you approach Dry January thoughtfully, it can feel less like a fad and more like an opportunity to reset. Dry January can help you commit to a New Year’s resolution to cut back on alcohol after a month of indulgences.The National Institute on Alcohol Abuse & Alcoholism (NIAAA) defines moderate drinking as up to four alcoholic drinks for men and three for women in any single day and a maximum of 14 drinks for men and seven drinks for women per week. 

Dropping alcohol for one month can lower blood pressure, improve your insulin resistance, and reduce blood levels of a signaling protein linked to cancer, according to a small study. People who quit drinking for a month also find it easier afterward. Additionally, refraining from alcohol will relieve metabolic stress on your liver — as about half of all liver disease deaths are from alcoholic liver disease. It can also positively affect your sleep habits, immune system, and help reduce anxiety. 

However, it’s important to remember that abstaining from alcohol for one month will not make up for eleven months of binge drinking. The true health benefits associated with cutting out alcohol are based on long term abstinence. 

The biggest benefits of Dry January, a short period of abstinence, are psychological or psychosocial ones. If you think your regular (or excessive) drinking habits might be contributing to how you are feeling (mentally, physically, socially, etc.), removing alcohol can give you the perspective you need to make sustainable, healthy changes. 

While Dry January won’t directly cure your depression, stepping back from your nightly drinks can provide the distance you need to assess your motivation for drinking. When not self-medicating, you’ll be in a better position to recognize that you might need help from a doctor or therapist. 

When you remove alcohol from social situations, does it change how you want to spend your time? Are you ordering that mimosa at brunch because you like it…or because that’s the expectation in your friend group? How much is external pressure part of your alcohol consumption? It’s hard to critically observe these situations when you’re in the middle of them. Taking a step back always helps, and Dry January gives you an excuse, if you need one, to observe the dynamics of your personal relationships. 

Like cutting out any other harmful substance in our lives, focusing more on what we gain — rather than what we lose — is key to success. Participating in Dry January can provide you with clarity and inspire you to make larger positive life changes.   

Let’s never do that again: a decade of bad decisions

Posted on by Sol
Detox juice cleanse promo
Detox juice cleanse promo

Let's never do that again: a decade of bad decisions

As the 2010s come to a close, itu2019s easy for us to look back on the way we lived. In the present, the decisions we made in the past can be questionable u2014 especially when it comes to advice about health and wellness.

Ah, wellness. Thereu2019s a word weu2019re going to ban from our vocabulary the moment the clock strikes midnight on New Yearu2019s Eve.

While u201cwellnessu201d may have started the decade as a way of optimizing our fitness routines, exploring alternatives cures, and investing in self-care, it has bloomed into a pseudoscience that promotes the myths of the diet industry. In the eyes of wellness, we need to invest large sums of money into dangerous, unproven cures and techniques that look great on social media and do nothing for our bodies. The wellness industry, from essential oils to extreme diets, prioritizes thinness as an outward display of health.

In the final days of 2019, letu2019s say NO to the irresponsible trends of the past decade.

But if we are rejecting so much, what should we be embracing? Here are some suggestions:

Nobodyu2019s life magically changes at the stroke of midnight and weu2019re all trying to get better. Letu2019s make positive steps by removing lies, hype, and hatred from how we get healthy this year and celebrate that we have as we get stronger, smarter, and kinder in the new year.

All the hype surrounding gluten-free eating? Forget about it

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Gluten-free diets / image source: healthline.org

Gluten-free diets / image source: healthline.org

You know all the hype surrounding gluten-free eating? Forget about it

I think it’s fair to say that 2019 has been the year of the Keto diet. Keto products, apps that measure fat, cookbooks, and controversies have been top-of-mind in so many of my discussions with my clients. We talked about the keto diet and unpacked the way populate diets cycle through our culture. Coming behind the keto diet in terms of questions and interest is a gluten-free diet. Is a gluten-free diet the key to a healthier, happier you?

Gluten is found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale. Gluten is to be avoided or removed from your diet if you have been diagnosed with celiac disease, dermatitis herpetiformis, or a gluten-sensitivity. Celiac disease and dermatitis herpetiformis are both autoimmune disorders and affect those who cannot digest gluten. A gluten-sensitivity is an allergic reaction to gluten, and individuals diagnosed with this experience symptoms include diarrhea, constipation, bloating, and pain. For people who have these issues, a gluten-free diet will provide you with relief from the symptoms of these illnesses.

But what about the rest of us? Can we benefit from a reduction in gluten as well?

You know how we talked about trends like cleanses and detoxes that take your money and do little for you? Well, gluten-free is a $4 billion dollar business, being kept afloat by promises of wellness and weight loss. It’s a trendy diet and a quick fix. Why wouldn’t this industry promote the idea of gluten-free?

It won’t make you lose weight. Going gluten-free may mean that you will initially lose weight because you will be taking unhealthy carbohydrates (like cake, muffins, cookies, white bread, etc.) from your diet. There are far healthier and easier ways to lose weight than going gluten-free.

It isn’t a healthier way to eat. Cutting out wheat, rye, barley, and other grains that provide gluten eliminates some of the key sources of complex carbohydrates that we need in a balanced diet. You will also lose fibre, B vitamins, and folate. Gluten-free breads, cereals, and crackers may tend to be lower in fibre, are generally not fortified. Fortified products provide you with  iron, calcium, and vitamin D. Gluten-free products are often higher in sugar and fat to compensate for a loss of texture and flavour.

If you know anyone who suffers from a medically-diagnosed gluten issue, and finds tiniest taste of gluten triggering debilitating gastrointestinal discomfort, they will let you know that this is a time consuming, expensive, and restrictive diet.  Based on pseudo-science, trendiness, and consumerism, gluten-free is yet another way for us to remove important nutrients from our diets and celebrate quick fixes over long-term lifestyle changes.

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We Wish You a Merry Fit-Mas — 2019 Edition

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We Wish You a Merry Fit-Mas — 2019 Edition

Last year we provided you with some fitness gift guidance as we headed into the holidays. Here’s our revised list as you prepare to pick up presents for your loved ones.

Tech gadgets Tech gadgets Nobody ever unwraps fitness technology and asks for a gift receipt. There are so many options available for the tech-loving fitness buff in your life. From smart watches to clip-on trackers, these devices track data and allow you to see trends.

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So, there’s our annual rundown of fitness-inspired gifts to keep everyone happy and healthy well into 2020!

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There are predators in the fitness industry. Who knew?

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Bikram Chowdhury / publicity image from Bikram: Yogi, Guru, Predator (2019)

Bikram Chowdhury / publicity image from Bikram: Yogi, Guru, Predator (2019)

There are predators in the fitness industry. Who knew?

So, Bikram, right?

Over the past two weeks, I’ve had a number of clients ask me if I watched the documentary “Bikram: Yoga. Guru. Predator” which is currently streaming on Netflix. It’s a cautionary tale of worshipping false idols, extreme capitalism, and enabling the wrongdoings of a predator in exchange for career advancement. The film is eye-opening for some and recycled history for others.

I’ve previously written about yoga and the challenges it is currently facing. From the consumer culture that surrounds a yoga lifestyle to the measures studios are taking to ensure consent in a silent practice, yoga is changing. Podcasts like Yoga is Dead are exploring the toxicity that surrounds yoga from its appropriation by white women to the strict veganism that practically enforces eating disorders. Yoga is having its own reckoning, prompted by questioning devotees who are asking how this solitary form of reflection is now being marketed as a calorie-burning efficient exercise to tone and sculpt.

I actually attended one of Bikram’s classes years ago when I was in Los Angeles. Clad in that tiny speedo and weighed down by that huge Rolex, I joined other devotees in the Hollywood Bowl as he ran us through the set exercises. Starting every single sentence with “the problem with you Americans” and displaying more megalomania than I initially thought humanly possible, the 90-minutes was a sweaty ego-filled circus. I was bemused but others were entranced.

As a trainer, I know that different people respond to different approaches. There are those who want me to be a drill sergeant and those who expect me to be a supportive therapist. Over the years I’ve learned that cruelty is not synonymous with authority or expertise. I can think of other popular fitness gurus, (Jillian Michaels, anyone?) who have built their entire identity and success on a tough-love persona. The idea that you need to break someone down and then build them up to achieve results has more to do with the trainer than their students. They want to be seen as the only person who can create results. They want to be idolized and admired for being the single truth teller in a sea of complicity. And they do this by using their ego to manipulate their followers.

Until something breaks. Maybe they let their podcast audience know that it’s okay for a pregnant woman to have a glass of wine with dinner or encourage them to reject antidepressants because they cause weight gain. Maybe they pay special attention to the young women in their class and touch them inappropriately under the guise of an adjustment. Predators and bullies are everywhere and it’s up to you to detach yourself from them the moment you feel uncomfortable. If their behaviour is criminal, then report it. If it’s foolish then unsubscribe.

We all have the power to take care of ourselves and others. We don’t need investigative journalists and documentarians to confirm that icky feeling. If something feels wrong, it probably is. This journey is about self-improvement and self-presentation, so don’t fall under the spell of someone who fails on all accounts.

Matcha brings ritual and a myriad of health benefits. What’s not to like?

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Matcha tea with spoon and whisk / image source: Oregon Sports News

Matcha tea with spoon and whisk / image source: Oregon Sports News

Matcha brings ritual and a myriad of health benefits. What’s not to like?

If you’ve been to a coffee shop or tea emporium recently, you’ve probably seen matcha on the menu. You may have even heard that matcha has more caffeine than coffee — yet is still incredibly healthy. From weight loss to cancer prevention, matcha is being hailed as a secret weapon to wellness.

Matcha is different from regular green tea. Instead of steeping the tea leaves in hot water, they are ground into a powder so you are actually consuming the leaf itself. Unlike traditional green tea, matcha preparation involves covering the tea plants with shade cloths before they’re harvested. This improves the flavour and texture of the leaves. The shade also increases the amount of chlorophyll content in the leaves, which is what makes them bright green and full of nutrients. Leaves are steamed to stop fermentation, dried, and aged in cold storage.

Is there any scientific proof that matcha can do everything from lowering blood pressure to increasing metabolism? There have been a number of studies that demonstrate that matcha can reduce cell damage and prevent chronic disease. This is due to the concentrated amount of antioxidants. Catechins, an antioxidant in matcha, may help reduce blood pressure — and is considered especially effective if your upper number is 130 or higher.

And what about the claim that matcha produces the boost of caffeine without the jitters? Because you’re consuming whole leaves, you may get three times as much caffeine than a cup of steeped tea — about the amount in a cup of brewed coffee. Matcha releases caffeine slowly in your bloodstream so you’re less likely to experience a sudden rush of energy … or the inevitable crash.

But is matcha tasty? Some people actually don’t enjoy drinking matcha because they find it grassy-tasting, grainy, and bitter. They may also find the texture, which can be paste-like, difficult to swallow. Others aren’t bothered by the taste and enjoy matcha in teas, lattes, smoothies, and even in energy balls.

If you are a tea lover or interested in trying match for its benefits, start by having a beverage prepared for you. If you like the taste, you can invest in a matcha whisk, frother, or maker (a tube where you can shake and then drain the tea through a sieve). These pieces are essential for making matcha at home because you cannot just add the powder to hot water. Matcha needs to be prepared. And for many people, it’s worth the ritual and the health rewards.

More superfood content

Protein snacks to give your workout an extra boost — or just keep you going

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Healthy quinoa tuna bowl. Protein snacks are ideal for keeping up your energy / image source: wildamor.com

Protein snacks are ideal for keeping up your energy / image source: wildamor.com

Protein snacks to give your workout an extra boost — or just keep you going

We’ve talked about the power of protein and how it can help fuel your weight training workout.  Protein also helps decreases hunger, builds and maintains muscles, fortifies your bones, improves brain function, and aids your immune system.

But how much protein do you need a day? The amount depends on your lifestyle and your fitness goals. Current dietary guidelines suggest that adult men and women should consume between 10 and 35 percent of their total calories from protein. 

To fuel our workouts or just to combat against the 3 PM slump when we need an extra boost, we need protein to keep us thriving and on track. While grabbing a protein bar may feel like a good option, many of these products are just glorified candy bars and have misleading information on their wrappers. High in sugar or artificial sweeteners, high in calories, and even high in saturated fat, these on-the-go options are highly processed.

Instead of falling prey to one of these shiny bars, I recommend looking at whole food sources of protein that are portable and free from extra, unnecessary ingredients. Here are some easy high protein options:

  1. Mixed nuts. Can you imagine a list of high protein snacks without seeing mixed nuts on it? If you’re assembling this classic snack, focus on almonds and pistachios as they have a higher protein content than other options.
  2. Chia pudding. Chia seeds can be mixed with a beverage (usually almond milk) and refrigerated. The results are a filling, protein-rich pudding that fills you up and can provide you with up to 40% of your recommended daily fiber intake.
  3. Tuna. A small can of tuna fish contains 39 grams of protein. It also contains B vitamins and omega-3 fatty acids. Make sure the tuna is packed in water and not oil.
  4. Energy bites. There are so many recipes available online for these high protein, whole food treats. They are the perfect combination of protein, good carbs, healthy fats, and high in fiber.
  5. Jerky. If you avoid sodium- and sugar-filled varieties, the low-sodium or natural options are a great source of protein. There’s even vegan jerky that you can make.

From single servings of cottage cheese to greek yogurt, there are many alternatives to overly processed protein bars. Like most things, a little meal planning goes a long way — especially when it comes to healthy snacking.

Fueling your workout: what to eat before and what to eat afterward

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Woman eating thin crust pizza / Photo by bruce mars from Pexels

Photo by bruce mars from Pexels

Fueling your workout: what to eat before and what to eat afterward

I’ve heard so many different things about what to eat before, after, and during workouts that it can be complicated to figure out what’s the best strategy. In order to get the maximum benefit from your time at the gym, in a class, or on a run, you need to think about fuel. And not surprisingly, the fuel you choose is dependant on your goals. That means you need to consider the type of activity you are performing before selecting a snack. For example, you don’t need to carb-load before a pilates class!

Before a workout, it may be better to eat a meal that focuses more on protein and carbohydrates than fats. Protein can increase the amount of muscle mass gained from a resistance workout. Consuming the right amount and right kind of carbohydrates before a cardio-focused workout will ensure that your body has enough energy to perform well.

No matter what you eat, there’s technically no need to snack right before you exercise if your workout lasts less than 60 minutes. It won’t give you added energy — but it may keep you focused on your workout and off feeling hungry.

Timing is also important. Make sure you eat a meal or snack 30–90 minutes before you work out. This will reduce bloating. Working out on a very full stomach can lead to cramping and general uneasiness. While you don’t want to pass out from hunger when doing your squats, you also don’t want to feel like you’re going to throw up in downward dog.

But what about eating after a workout? During an exercise session, energy is depleted, muscle tissue is damaged, and fluids (along with electrolytes) are lost through sweat. Post-workout nutrients are essential and help stimulate protein synthesis to repair and build new muscle tissue and restore fluid and electrolyte balance.

You can use the intensity of your workout to determine the ratio of carbohydrate to protein in your post-workout meal. The American College of Sports Medicine recommends an endurance athlete consume a 300-400 calorie snack with a 3-to-1 carbohydrate to protein ratio within an hour of exercise completion. Low to medium intensity workouts are advised to follow a 2-to-1 carbohydrate to protein ratio, consumed within an hour and no longer than two hours after you exercise.

There are no real rules when it comes to fuel and exercise. Everyone is different but the key is to keep your pre- and post-workout snacks focused on protein and carbohydrates.

The Future of Fitness Explained: a primer on MCT oil and some of its supposed benefits

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MCT oil in front of a coconut / Image source: Healthline

MCT oil in front of a coconut / Image source: Healthline

The Future of Fitness Explained: a primer on MCT oil and some of its supposed benefits

If you love to learn about new exercise and fitness trends, The Future of Fitness explains it to you in a way you can understand and separate the hype cycle from actual results.

You may have heard of MCT oil as the silver bullet to supercharge your exercise routine, brain power, weight loss, fight Alzeheimer’s disease, and decrease sugar cravings. It provides you with energy and puts you into ketosis (see The Future of Fitness Explained: The Keto Diet if you need a refresher on Ketones and Ketosis). But MCT oil has also been accused of causing unpleasant side effects and has been called an expensive health trend whose only effect is taking your money.

What is MCT oil? Medium chain triglycerides (MCTs) are partially man-made fats. MCTs are made by processing coconut and palm kernel oils in the laboratory. Because of the shorter chain length of the fatty acids, MCTs are rapidly broken down and absorbed into the body. Unlike longer-chain fatty acids, MCTs go straight to the liver and can be used as an instant energy source or turned into ketones. Unlike regular fatty acids, ketones can cross from the blood to the brain. This provides an alternative energy source for the brain, which ordinarily uses glucose for fuel.

How can I use MCT oil? You can’t cook with MCT oil, owing to its low smoke point, which is far lower than most commonly used oils. It is most often taken as a dietary supplement. MCT oil is flavourless, tasteless, and colourless. This means it can be added to salads in dressings or used in beverages.

Does it work? MCT oil has been called a super fuel since your body absorbs MCTs more rapidly than long-chain triglycerides. They can be quickly broken down and they can be used as an immediate source of energy. This can create the mental sense of clarity that many people experience when using MCT oil. When it comes to weight-loss claims, some research suggests that replacing other dietary fats with MCT oil may be beneficial. However, MCT oil is high in calories. A tablespoon of MCT oil contains 14g of fat, 100% of which is saturated and 115 calories. Benefits like detoxification and improved athletic performance are supported by little, mixed, or no evidence.

Should I Try It? It’s very rare that I tell people to stay away from a product. But for some people, myself included, MCT oil can cause significant gastrointestinal distress. You might have seen the word “liver” in almost every paragraph of this summary. High doses of MCT oil may increase the amount of fat in your liver in the long term. That’s why MCT oil is not appropriate for people with liver damage or disease. If you have any liver or gallbladder issues, you should stay away from anything that includes MCT or uses the word “bulletproof” in its name or labelling.

If you know your health history and haven’t experienced these types of issues, you can consult with your doctor or see how your body reacts. If you feel uncomfortable, stop immediately.

More Information Please!

Try these links and get educated about the pros and cons of MCT oil: