Wilcox Wellness & Fitness
  • HOME
  • Get Started
  • Personal Training Programs
    • Private Personal Training
    • Group Personal Training
    • LIVEStream Group Personal Training
  • Programs
    • KickStart
    • FREE TRIAL Program
    • IGNITE
  • Location
    • Bangor, Maine
    • Brunswick, Maine
    • LIVEStream Training
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
    • LIVEStream Training
  • Meal Plans
    • WINTER MEAL PLAN
    • FALL MEAL PLAN
    • SUMMER MEAL PLAN
    • SPRING MEAL PLAN
    • CUSTOM MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Photo/Video Vault
  • Career
  • QuickStart
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You

Bone Broth Does a Body Good...and Keeps you Healthy During Cold & Flu Season

2/25/2020

1 Comment

 
One of my most recent obsessions is bone broth. Bone broth has been around for centuries, and the health and healing properties of bone broth is nothing new, but there does seem to be a resurgence of interest in this age old health food powerhouse.  ​

We've had a rough cold & flu season this year, and while researching good ways to boost the immune system I was reminded of the benefits of bone broth.  The health benefits are vast. 

Interestingly enough, 80% of our immune system resides in our digestive system,
particularly the small intestine, so right here the benefits of bone broth are two-fold.  
Picture
Bone broth supports gut health and is known to help alleviate digestive issues such as diarrhea, constipation or gas, and can even help improve more serious digestion issues like leaky gut syndrome, irritable bowel syndrome, Crohn's disease and ulcerative colitis.​​

When our digestive system is healthy our immune system is more robust.  Poor gut health can lead to small perforations in the intestines, which allows bacteria and viruses to move from our digestive system into the blood stream, and this is one path towards getting sick.
Picture
The undenatured collagen that comes from the bones that are used in your recipe help to heal these perforations in your intestines and help in improving gut health & increasing immune health overall.  In addition to that, the collagen also helps to improve joint, tendon and ligament health, and help our skin be healthier and looking younger by increasing elasticity.  You might use collagen products to help keep your skin looking and feeling healthy, such as facial creams, but you should be interested to know that when we provide  our
bodies with collagen through our diet is even more effective at reducing wrinkles and cellulite from the inside out!
Bone broth can also help improve sleep, memory and learning, and even reduce symptoms of anxiety through an amino acid call glycine.

And, if that's not enough, bone broth also contains potassium and magnesium, which are electrolytes, often found in sugary sports drinks, and help with recovery after exercise.  Even major league sports teams are moving to the natural benefits of bone broth over sugary recovery drinks to support their overall health and recovery after practice and games!  ​
So of course my next natural question was how to make bone broth without it being a huge chore.  I was pretty excited to find a very simple slow cooker recipe that is not only super fast (well, at least prep is fast) and easy, but also a great way to use food scraps that have previously gone into my compost pile or trashcan.
Picture

It's as simple as this:

Get a 1 gallon ziplock bag and begin collecting veggie scraps from other meal preps.  This could include carrot peelings, the ends of celery stalks, pieces of broccoli that you don't use, herbs that aren't used before starting to get soft and slimy in your fridge, potato peelings, ends of onions, etc.

​​You can also rinse egg shells and include those in your bag.  There's all kinds of nutritious stuff in egg shells that are extracted during the boiling process.

​And of course, collect any chicken bones (you can also collect pork or beef bones) and carcasses from your chicken dinners.



Collect all of these scraps until your zip lock bag is full.  Then, when you're ready to make bone broth dump it all into your slow cooker, fill with water, a few cloves of garlic - you don't even have to peel it, and add 1/4c of apple cider vinegar.  This helps to extract all of the goodness out of the bones.  Season with salt and pepper and any other seasoning that you like.  You can consider adding turmeric or ginger among many other seasonings.

Turn your slow cooker to LOW and simmer for 24-72 hours.  Once finished strain out all of the solids and then do a 2nd straining through cheese cloth to remove all of the debris.  Allow the broth to cool and skim off the fat from the top.

Consider freezing your bone broth in large silicone ice cube trays.  This makes it easy to heat up your bone broth one mug at a time.  I defrost 3-4 large cubes at a time.
Picture
Picture
I have made two batches so far.  It's incredibly easy, and since you can simmer it for as little as 18 hours and as long as 72 hours it's easy to find a good time to strain it without worrying too much about timing.  

I have been enjoying a warm mug of bone broth at the end of the day when I get home from work and before dinner.  It helps to wind me down for a chill evening with my husband, and serves as a good addition to my afternoon snack so that I'm not likely to snack while cooking dinner.

​Give it a try and let me know what you think!
Here's to your health!

Allison


Looking for More Awesome Stuff to Cook in your Slow Cooker?
Download our Super Amazing Slow Cooker Cookbook!
Slow Cooker Recipes
1 Comment

Pro Tips for Making the Most Nutritious and Delicious Smoothies!

2/20/2020

0 Comments

 
I am a HUGE fan of smoothies.  It's my go to for breakfast during the week.  I often hear people struggle with the time that it takes to prepare a nutritious breakfast, making it the primary reason why people don't eat breakfast.  I have the process for preparing a smoothie down to a science and can whip up a delicious, nutritious breakfast lickity-split.  
There are three things that I LOVE about smoothies:

1) You can start your day with a good dose of fruits & veggies in this delicious concoction.
2) You can easily hide veggies in a smoothie - no need to make them entirely out of fruit.
3) VARIETY! It's so easy to make all kinds of different smoothies and it can be fun getting creative.

​I tend to get a little overly excited at the grocery store and buy more fruit than my husband and I can eat before it gets too ripe.  Smoothies help me avoid wasting fruits.  As soon as my fruit starts getting too ripe I cut it up and throw it into the freezer.  I like my smoothies cold, so having a variety of frozen fruit to use works out perfectly.

​A lot of people will ask me how I like to make my smoothies, so I thought I'd share how I choose the ingredients that go into my smoothies.
Picture
Picture
Step 1:  Choose your fruits and veggies

Smoothies are a great way to get in good dose of fruits AND veggies.  So don't hold out on adding a good portion of veggies to your smoothie.  I like to add a big handful of spinach, some frozen peas (a great source of protein) and cut up carrots.  You won't even taste the veggies!

Add some of your favorite fruits to provide a smooth texture and some sweetness.  My regular go to fruits are bananas, strawberries and blueberries, although I also enjoy raspberries, mango, apple, orange, pears, kiwi, and pineapple.  
I find that raspberries and blueberries freeze really well, so when they're on sale I stock up.  Bananas also freeze pretty well, but be sure to take the skin off and break them up into useable sized pieces before you freeze.  I buy organic frozen strawberries when they're out of season, and when they're in season I like to buy local and will freeze any that I don't eat before they start getting soft.
​

​Have you ever noticed that your smoothies are either too gelatinous or on the flip side, they tend to separate and have a grainy texture?  This has to do with the mix of soluble vs. insoluble fiber.
Soluble fiber give your smoothies a smooth texture, but if you don't have a good balance of soluble and insoluble you may find your smoothie to be a little thick and gelatinous.  Mangos are famous for their gelatinous qualities, so use these sparingly.

There are several health benefits of soluble fiber in the diet including lowering "bad" cholesterol, stabilizing blood sugar levels, supporting weight management, reducing risk of cardiovascular disease, and some forms of soluble fiber even feeds the healthy bacteria in your gut.
Picture
Some of my favorite soluble fiber picks for smoothies are blueberries, strawberries, pears, banana, peaches, citrus, mango, kiwi and carrots.  Avocado is also a great source of soluble fiber, but use sparingly (no more than 1/4) or your smoothie will be way too gelatinous.

Insoluble fiber is found in leafy greens and in the skins of many fruits and veggies.  This type of fiber doesn't dissolve in water, which is why it can cause your smoothie to separate if not properly balanced with soluble fiber sources.  But insoluble fiber is super important since this is the stuff that makes you feel full and keeps you regular.

Some of my favorite insoluble fiber picks for smoothies include peas, spinach, unpeeled apples, blackberries, raspberries, kiwi and pineapple.

Be sure to have a good mix of soluble and insoluble fiber.  This will ensure your smoothie has a delicious texture as well as balanced nutrition.
Picture
Step 2: Choose your protein source:  

My favorite protein sources are full fat, plain, greek yogurt, frozen peas, and nuts / seeds / nut butters.  I'll mix and match depending upon the flavors that I'm looking for, but I almost always add yogurt to my smoothies.

Other great sources of high quality protein include cottage cheese and silken tofu.  Nuts and seeds that I like to use include pepitas (green pumpkin seeds), sunflower seeds, and almonds.  
Step 3:  Choose your liquid

My latest go to has been coconut water.  Sometimes I buy the pineapple flavored to give my smoothies a little tropical flavor :-)  I will also use almond milk, whole cow's milk or just plain water.  Chilled green tea also provides a nice flavor in certain cases.
Picture
Consider some fun and nutritious extras:

Matcha Tea:  I love adding matcha tea to my smoothies.  Matcha tea has a ton of amazing health benefits, but I love that it gives me an extra boost in the morning without the jittery feeling that coffee can give you.  In fact matcha tea provides a calming effect to the mind and body while also providing clarity and focus.  In addition to that matcha tea is packed with antioxidants, helps boost metabolism, has detoxifying qualities, and can help to lower blood pressure and cholesterol.

Bee Pollen:  I started putting bee pollen in my smoothies and yogurt a few years ago after reading about some of the incredible health benefits.  Bee pollen is packed with nutrients and contains ALL of the essential amino acids needed to help to build and repair muscle, and is the richest source of vitamins in a single food.  Keep in mind that bee pollen comes from flowers, so if you suffer from allergies you may want to check with your doctor first and start with a low dose in case you have an allergic reaction.

Raw Cacao Nibs and/or Powder:  Cocao nibs are pieces of crushed cacao beans that have a bitter, chocolatey flavor.  I don't recommend eating them on their own, but they make a great addition to smoothies and other recipes.  Cacao nibs are the least processed of cacao products on the market and have a lot less sugar than other chocolate products.  They are a great source of protein, fiber and fats, all nutrients that provide you with a feeling of being full. They're rich in several minerals including iron, phosphorus, copper, manganese, and magnesium, as well as flavonoid antioxidants.  In fact, cacao nibs contain the highest concentration by weight of flavonoid antioxidants than any other food!  Antioxidants are important for protecting cells against damage by free radicals, something emitted by sunlight, x-rays, cigarette smoke, air pollutants and industrial chemicals.

Cayenne Pepper:  Capsaicin is the active ingredient of cayenne pepper, and this is what provides it with its medicinal properties.  Many consider cayenne pepper to be the "king of medicinal herbs".  It's been used medicinally for thousands of years to treat a number of ailments.  Cayenne has been found to help boost metabolism, reduce hunger, and help with overall digestive health.  It is also thought to help reduce the risk of cancer, and lower blood pressure among other benefits.

Turmeric:  ​Turmeric is a known anti-inflammatory and potent antioxidant.  The active compound is called Curcumin, and research indicates that it can help boost brain function, improving memory, and reducing symptoms of depression.  It can also lower the risk of heart disease, help reduce symptoms associated with arthritis, and may even help reduce your risk for Alzheimer's disease and cancer!  Note: if using turmeric, be sure to add a dash of black pepper. It's necessary for the absorption of curcumin.

Ginger:  I love to add ginger to my smoothies.  It adds a nice kick...if you like the taste of ginger :-)  Ginger has some interesting health benefits.  It can help support your immune system, reduce indigestion or nausea and improve digestion overall.  Ginger is another anti-inflammatory food that can help reduce pain and symptoms of arthritis. 
Picture
Here's one of my favorite smoothie recipes using a few of these health boosting ingredients.
​
Spicy Chocolate Banana Smoothie

Ingredients:

1c fresh spinach
1/2c whole fat, plain greek yogurt
1 frozen banana
1/4c unsweetened almond milk
1T cacao nibs
1/2t bee pollen (optional)
1/2t raw honey
2t cacao powder (be sure that this is truly cacao powder....powdered cacao nibs and not cocoa)
1/2t ground cinnamon
1/8t cayenne pepper

Combine all ingredients and blend.  Add more almond milk to adjust the consistency to your liking.
Are you looking for even more amazing smoothie recipes?  We've got you covered!  Download our Smoothie Recipe Guide!
SMOOTHIE RECIPES!
Smoothies are a ton of fun because you can experiment with different flavors and ideas.  I'd love to hear about your favorite recipes.  Email me at allison@wilcoxwellnessfitness.com with your favorite recipes or  favor combinations.

​Enjoy!
References:  ​​
​
https://www.medicalnewstoday.com/articles/319176#what-are-the-benefits-of-fiber
​
https://time.com/5188377/matcha-tea-benefits/
​https://www.cookinglight.com/eating-smart/nutrition-101/bee-pollen-health-benefits
​
https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
​
https://www.healthline.com/nutrition/8-benefits-of-cayenne-pepper
​
https://www.medicalnewstoday.com/articles/265990
https://manyeats.com/health-effects-of-turmeric-and-curcumin/​
0 Comments

Client Spotlight:  Jill Jacobs

2/11/2020

0 Comments

 
Picture
 This Massive High Five goes to Jill Jacobs.  

Jill started training with us in our group training program last April and has been fully committed right from the start. 

When I first spoke with Jill she shared how she had previously been very active, but arthritis and inflammation in her knees had caused her to be inactive for the past year. 

She tried acupuncture and physical therapy before eventually undergoing stem cell therapy to help repair the damage. 

The year of inactivity was taking its toll on Jill and she was ready to get active again, but she needed to work in a supportive environment where she could be confident that she would not re-injure her knees.

​Since the very first days of Jill’s training program with us she was fully committed, and that commitment has paid off as you she regains her mobility and is able to use her body in all of the ways that she wants to in order to live her life to its fullest. 

Jill always arrives early to warm up using the Peak Performance system and stays after her training session to cool down. 
Picture
Picture
Every time I see Jill she has a big smile on her face.  

Jill is a huge motivator and supporter for anyone else who is lucky enough to be in a training session with her.  It’s not uncommon for me to overhear Jill cheering on and encouraging another client. 
 

​Jill’s positive attitude, commitment to her own health & fitness, and the support that she consistently extends to others is something to be admired. 


We feel so lucky to have Jill as part of our community and just thrilled that we’ve been able to help her regain activity and fitness in her life.


​Jill is ALWAYS giving high fives to others and I want to acknowledge just how much this is appreciated by giving Jill a super-duper high five. 


Please join me in giving Jill a HUGE HIGH FIVE!

Thank you for being YOU Jill!  Your incredible attitude and spirit makes such a huge IMPACT on our community and I am so grateful to know you!

~Allison

Picture
0 Comments

    Author

    Hi!  My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME.  I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness.

    Archives

    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    November 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    July 2019
    June 2019
    May 2019
    April 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018

    Categories

    All
    Celebrating Our Clients
    Community Events
    #countdowntolaunch
    COVID-19
    Healthy For The Holidays
    Healthy Living
    KickStart
    Move Of The Week
    Nutrition
    Pre Warm Up
    Surviving COVID 19
    Surviving COVID-19
    Why I Train

    RSS Feed

Our Services

Private Personal Training
Group Personal Training
KickStart Program
Meal Plans

COmpany

Our Bangor, Maine Location
​Our Brunswick, Maine Location
LIVEStream Group Personal Training
Newsletter/Blog
Apply

More

What Your WILCOX Trainer Wants You To Know
Success Stories
Photo/Video Vault
Privacy Policy
How to Find The Best Personal Trainer for You
Wilcox Wellness & Fitness Copyright © 2016
  • HOME
  • Get Started
  • Personal Training Programs
    • Private Personal Training
    • Group Personal Training
    • LIVEStream Group Personal Training
  • Programs
    • KickStart
    • FREE TRIAL Program
    • IGNITE
  • Location
    • Bangor, Maine
    • Brunswick, Maine
    • LIVEStream Training
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
    • LIVEStream Training
  • Meal Plans
    • WINTER MEAL PLAN
    • FALL MEAL PLAN
    • SUMMER MEAL PLAN
    • SPRING MEAL PLAN
    • CUSTOM MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Photo/Video Vault
  • Career
  • QuickStart
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You