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Confused Cravings

3/29/2021

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Do you ever have such intense cravings that the world feels like it may end if you don’t satisfy those needs? Cravings are not just a habit or a want - they can be much deeper than that. Our body doesn’t understand the difference between foods, only the different nutrients it needs to work properly. Our brain makes that connection with certain foods so that we will be reminded to eat more of them. So, cravings are sometimes a need for other nutrients disguised as the desire for high sugar, fat, salt. These desires manifest in little pings in our brains that say “Yay that's the good stuff we need!”, even though what we satisfy those desires with may be something totally different than what our bodies need. I'm going to help you break down some of these cravings and why we might be having them, and I’ll touch on some healthy foods we can eat instead to make those cravings subside.
Chocolate
For my chocolate lovers out there, intense cravings for chocolate can actually be a sign you need more magnesium in your diet. If you also have trouble sleeping, or are going through menopause, or PMS, cravings for chocolate can increase. Magnesium can be a huge problem solver for this craving. Some foods that are high in magnesium are:
  • Pumpkin seeds 
  • Almonds, cashews, peanuts 
  • Soymilk, milk
  • Blackbeans, kidney beans
  • Salmon, Halibut
  • Banana, apple, 
  • Oatmeal, shredded wheat, rice, potato ​
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Ice 
If you crave ice you may be deficient in iron! You also may be feeling fatigue, brain fog, and anxiety. Some ways to get more iron is through animal based protein (chicken, red meat, poultry). You can also start cooking with an iron skillet to help get more iron into your diet.
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Candy, Ice Cream, Sweets 
This is sugar heaven for the brain and body. The amount of sugar in these items sends the brain into a frenzy that can keep us coming back for more. If you are someone who craves high amounts of sugar, you should also do an inventory of how you are feeling mentally. If you are someone who has a higher tendency towards depression, anxiety, or feeling run down, you may be in need of more serotonin and dopamine. High amounts of sugar causes an immediate release of these neurotransmitters that make us feel better in the moment and can be associated with happiness. 
In order to create serotonin, we need all of our essential amino acids, which can be found in animal based products. Eggs and cheese are a great source because of high levels of tryptophan. Some other foods that can help are salmon, nuts, seeds, turkey and tofu. If you noticed, a common theme in all those foods is the presence of healthy fat, which will help regulate blood sugar levels. ​
Carbohydrates - Pasta, Rice, Crackers, Cakes & Baked Goods 
Carbs can also be seen as sugar cravings that give our body an instant release of the “feel good” neurotransmitters. These cravings may be coming from hunger signals. If we are not consistent in our diet as far as eating throughout the day, we are not regulating our blood sugar well and our body is going to crave that spike in sugar. Our body also uses carbs as our go-to form of energy, so a lack of energy or feelings of fatigue will make us crave those simple carbohydrates even more.
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We can help this is by eating every 3-4 hours. We also want to make sure we are eating plenty of healthy fats. These facilitate slower digestion and help level off that blood sugar, keeping us feeling satisfied throughout the day.
To help with eating more consistently throughout the day, work on incorporating a healthy snack in between your main meals.  Health snacks should always be balanced with a combination of healthy carbohydrates (fruits, veggies & whole grains), healthy fats and protein.  
 Some snack ideas that incorporate healthy fats are:
  • Avocado toast.  Spread your avocado onto a piece of whole grain toast.  Top with an egg and a little salsa for a healthy, well rounded breakfast!
  • Full fat greek yogurt.  Pair with berries to get that healthy carbohydrate source.
  • Nuts - enjoy a variety of nuts.  Almonds and pistachios provide a good ratio of protein & fat.  Pair with a half apple, banana or other fruit to incorporate that healthy carbohydrate source.
  • Incorporate healthy oils into your cooking such as olive oil and avocado oil.

Salt 
Let's talk about dehydration. You are actually more likely to crave salty foods when you need water. Our kidneys and liver are always working hard to keep us in balance and to achieve this balance, we not only need water, but electrolytes as well. So drink some water first to see if the cravings subside and if they don’t try eating some celery with peanut butter. Celery has a surprising amount of natural electrolytes that will help curb those salt cravings and restore balance in our body. Additionally, make sure you eat a variety of vegetables to get all the natural salts and minerals we need in our diet. 
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Salt, however, can also be a double edged sword, because of where salt is often found. Chips or crackers are carbohydrates and when we eat those a lot, we find ourselves right back at our sugar cravings. 

I hope these tips will help to give some more insight into your cravings. It is not the end of the world if we don’t eat a piece of chocolate, but it sure can feel like it when we are lacking magnesium. We all have cravings that may stem from habitual behavior, but staying consistent with your healthy eating goals will help curb those cravings. Fill your life with healthy foods and before you know it, those cravings will be a thing of the past! 

For additional help with your cravings, check out the Wilcox Wellness & Fitness CRUSH YOUR CRAVINGS GUIDE.  You can download it for free BELOW.

​-Bree
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CRAVINGS GUIDE
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Core Strength - The Cure for A Concussion-Free Winter

3/19/2021

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​When ever I hear stories from my clients about how our personal training services benefit their lives, it's music to my ears, and the story that was shared with me recently is no exception.
I was talking with this client just a couple weeks ago about about the goals they had when they started their training program with Wilcox Brunswick a couple of years ago.  We reflected upon a slip and fall on the ice that had resulted in a concussion, and how this was a major driver for them starting their training program with us.  Improvements in balance and stability were goals that were noted at that time, along with living an active life into retirement. 

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​Many of the core strength and thoracic mobility exercises I incorporate into sessions are inspired by thoughts of slipping on the ice, especially as we approach the end of an icy winter, and are designed  to  keep my population of clients moving freely and gracefully well into their elder years.
Last weekend this same person took another slip on the ice, but this time they were able to position their body in mid air so that they landed on their side and with their head fully protected from impact.  This time, the fall resulted in just a minor bruise and no serious injury!  What an incredible reward for the hard work and commitment that this person has put into their training program.  That's what it's all about!
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Unfortunately, as we get older we tend to lose the mobility in our thoracic spine, the part of our spine that attaches to our ribs and is involved in rotational movements.  When we slip on the ice the natural instinct is to twist the body in an effort to maintain our balance and not fall.  When we lack the mobility that allows our thoracic spine to rotate efficiently, our lumbar spine (lower back) will compensate... and guess what?  We find ourselves on the couch with a thrown out back.  No fun!  ​
Furthermore, due to the sedentary lifestyles that too many Americans fall into these days, core muscles in general are weaker for lots of people. In some cases, core muscles can be so weak and atrophied that they almost resemble the core strength of a newborn baby, losing the ability to instinctively react in the event of an unexpected slip.  When this happens, our muscles are not strong enough to cause us to curl up into a protective shell, preventing our heads from hitting the ground.  This is what happened to my client when the first fall occurred two years ago, which resulted in a concussion. The second time however, they had the thoracic mobility to rotate their body as they fell, allowing them to land on their side instead of their back AND they also curled up, protecting the head from hitting the ground.  

They said that they weren't sure if the strength that they had built up in the gym helped avoid another concussion and injury, or if it was my voice in their head talking about curling up and bracing through the core to protect the head from hitting the floor.  I suspect it was more of the former :-)

Working on that thoracic mobility and core strength may not feel all that glamorous or exciting, but take this client's word for it!  There is a method to the madness. Keeping that core strong and that thoracic spine mobile will help to protect you from serious injury, and allow you to keep on trucking in all of the activities that you love to do inside and outside of the gym. If you are looking for a challenge and a way to strengthen your core all in one, we have a fantastic Stronger to the Core Challenge guidebook you can download below that provides some great exercises and movements centered around strengthening this central area of our body. 
stronger to the core challenge
Committing to a training program isn't just about getting 6-pack abs. It's also not about getting buried by intense conditioning movements that make you crawl to your car afterwards.  It's about consistency and hard work.  It's about incremental improvement over time.  You add these things together and they can lead to remarkable results that allow you to live your life to it's absolute fullest, free of limitations or undeserved fear of injury 
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We would love to support you in reaching your health & fitness goals. Click "Let's Chat" below to schedule at a time that fits your schedule.  During this call we will discuss your personal goals, share more about how we support our clients, and answer all of your questions.
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Menopause - Estrogen Dominance and Testosterone Loss

3/15/2021

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Both men and women go through hormone changes as we age. Sometimes, we experience some horrible side effects due to these changes, and sometimes we get away scot free with no side effects at all. Let's talk about some of these side effects and why they happen.

Women start to go through menopause starting around age 40-50. This is when progesterone and estrogen levels start to drop off and begin to deviate from their normal monthly cycles. Inconsistent waves of hormone releases can occur in this time, resulting in high estrogen levels and unwelcome side effects such as:
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  • Weight gain 
  • Hot flashes and night sweats 
  • Insomnia 
  • Headaches 
  • Stomach upset 
  • Feelings of depression and anxiety 

As they age, men can start to lose testosterone levels, resulting in an imbalance of testosterone to estrogen levels. High cortisol levels (the “stress hormone”) can also lead to these imbalances, and can have similar effects for women. 

Symptoms like:
  • Weight gain around the stomach area 
  • Different appetite levels
  • Loss of sleep 
  • Feeling fatigued 
  • Feelings of depression and anxiety 

In short, it’s not just women who go through these changes as we age, but symptoms will be more obvious for women going through menopause. 
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Here are some tips and tricks to help with some of these symptoms! First off, we want to make sure we are eating our vegetables, specifically our cruciferous vegetables. These include, but are not limited to broccoli, cauliflower, kale, brussels sprouts, radish, turnip, and bok choy. These foods are super important because they hold high levels of sulfur. 

Sulfur is needed to produce glutathione, which is one of our body’s main antioxidants produced in the liver. This helps remove toxins from our body and get rid of those excess estrogen levels. It even helps stop us from reaching estrogen levels that cause breast and ovarian cancer. 

EAT YOUR VEGETABLES! 
As we get older, we also become more sensitive to carbohydrates, which means we need to be even more careful around those processed foods and added sugars. They will stick to us much more easily as we age, resulting in gained weight that can be very hard to work off.

Insomnia and night sweats can also be huge problems during this time, leading to fatigue, feelings of depression and anxiety, and an increase in those stress hormone levels we are trying to reduce. One of the first things to look at is what we are eating before we go to bed. A glass of wine or a sweet treat can really do more harm than good before we fall asleep at night. This is because when we ingest these things before bed, we actually raise our blood sugar right as our body prepares to bring our core body temperature and blood pressure down. When our blood sugar is elevated, it is much harder to fall into those REM cycles and deep sleep that we need to feel good when we wake up. 
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​Some of the best foods to eat before bed are actually healthy fats, some proteins, or complex carbs. Trying to stay away from sweets, simple sugar, alcohol, and processed food a few hours before bed can really make a difference. Some food pairings that make a great bedtime snack are:

  • Tart Cherries - can be found in a juice or powder, has natural melatonin to help us fall asleep and stay asleep 
  • Nuts - almonds, walnuts, pistachios (they can leave you feeling full and satisfied)
  • Fruit - kiwi, apple, berries 
  • Cheese or full fat yogurt - fat from cheese can leave us feeling full, but can be easy to eat too much so be careful of portion size 
  • Turkey or chicken - pure protein is a great way to feel satisfied before heading to bed and that extra protein will benefit those muscles and facilitate recovery in the body 
.Last but not least, EXERCISE!  Working out every other day can help reduce those hormone fluctuations for women and still give you plenty of recovery time. Working out is also super beneficial to our bones as the calcium stores decline within them as we age. Working out, especially using weights or jumping routines, will help keep our bones strong! 

“If we rest we rust” - (my 70 year old neighbor who is more active than me.)

Adjusting to these life changes can be fairly simple, when summarized in 3 easy steps: 
  1. Eat your veggies!
  2. Avoid sugar especially before bed
  3. Exercise every other day for 30-45 minutes​
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Following these simple tricks will help you get through those hormone fluctuations, and have you feeling less anxious, more rested, and better overall during this process that we all go through. 

--Bree
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Four Tricks to Break Out of the Morning Funk

3/8/2021

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We have all woken up with the feeling that if only we could go back to bed, we would feel better. Starting your day can sometimes be the hardest part, and having some healthy habits and routines as soon as your feet hit the floor can really change the morning from being the hardest part of the day to being one of the most enjoyable. Here's what I do when I need to break out of the funk....
1. EAT.  Sometimes when we wake up in a funk the last thing we feel like doing is eating.  I always feel better once I get a little nourishment in my belly. Eating breakfast is one of the best ways to kickstart your metabolism. It is also quite possibly the hardest meal of the day to get right. As a society, we have created rituals and traditions around eating terrible food during breakfast. A greasy breakfast sandwich, a sugary donut, a double sugar mocha latte... I could go on. There are famous slogans (America runs on...) that encourage and normalize this behavior as well. 
Having consistent energy levels throughout your day is important for being productive and reaching your goals, and is a sign that you are eating right. 20% of people skip breakfast altogether, and this greatly impacts our ability to control blood sugar, which in turn can change your appetite and affect energy levels. Eating sugary foods first thing in the morning will also cause similar imbalances. 
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​A great way to combat these crashes is to have a bit of protein in the morning, as protein is great for providing a more consistent and slow-burning source of energy. Given that our bodies can only metabolize about 25 to 40 grams of protein at a time, it is best to spread your protein intake out over the course of your day, and this means getting a decent dose of healthy proteins for breakfast.
​Protein doesn't have to come from meat either. One cup of cooked beans has about 17 grams, while most nut butters have about 7 grams in just two table spoons. Vegetables, grains and seeds all have protein as well. Additionally, and thankfully, one of the most popular breakfast foods is also a great source of protein: eggs. It really is about what you pair them with.
2. Take an extra 5 minutes to savor your coffee.  I sit on my couch and hold my coffee cup in my hands feeling it's warmth.  I sit quietly and let any stressful or anxious thoughts or feelings melt away. In a sense, this is could be considered a form of mindfulness. If we were all able to introduce a little mindfulness to our mornings, or even some basic breathing techniques, we would all be on track for a more successful day. 
Stress might often be considered by some to be an entirely mental condition, but there are numerous, tangible affects it can have on your physical body as well. Just high levels of stress alone can have an impact on hormone levels, your appetite, and even your immune system. If you wake up stressed, you may feel the urge to comfort yourself a little, and this could lead you to make not so great decisions when it comes to picking the right foods to start your day with. 
On top of that, research into "chronic psychological stress" shows that a stressed body has a harder time regulating inflammatory responses, as cortisol (one of the main stress hormones) plays a role in regulating inflammation. Inflammation has earned its place as the new evil in the world of health research, as it has been tied to impaired immunity, heart disease, cancer, and diabetes, to name a few.
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Thankfully, one of the best methods for reducing your immediate stress level is also something you are doing all the time: breathing. You don't have to be a reclusive yogi on a mountain top to practice breathing techniques, either. Deep breathing has been proven to reset your autonomic nervous system, which controls automatic functions like the beating of your heart, the regulation of blood pressure, swallowing, metabolism and more. 
Box breathing, which is taught to and used by nurses, Navy SEALs, and first responders, is a great structured breathing method that utilizes an easy 4 count. Breathing in for 4 counts, holding for 4 counts, exhaling throughout a count of 4, and again holding for 4 before the next inhale. This is, of course, an abbreviated version, for the sake of keeping this post as short as I can, but if you would like to learn more about box breathing, as well as a few other methods, download our guide for unplugging and decompressing below. Combatting stress is not only possible, but easier than you may think.
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Unplug Guide
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3. A simple one: read a few pages from an inspirational book.  I've been nursing Untamed by Glennon Doyle for MONTHS.  I LOVE this book for days when I'm dragging in the morning.  The chapters are short so it's easy to read just a single chapter.  It's a great book to put life back into perspective.  I'm going to be so sad when I finally get to the end.
The benefits are reading are numerous, and range from improving vocabulary to preventing age related cognitive decline. Funny enough, it has also been found to reduce stress. Reading in the morning will set you in good place for the rest of the day, and reading at night can actually facilitate better and more consistent sleep, which all just cycles into your next morning, and your next opportunity to start your day off right.
4. Get some snuggles from Moe.  All is right with the world after some Moe snuggles. No really. It doesn't even have to be my dog! Physical contact with pets can do wonders for your mental state, and like breathing methods, can also reduce cortisol levels by helping to facilitate oxytocin. While oxytocin is associated with feelings like trust, empathy, and bond formation, it also inhibits cortisol production. Starting your day with a big boost of oxytocin could be the the thing that turns your morning vibe from grumbly and annoyed to happy, compassionate, and energized.
Overall, there are some pretty accessible methods to ensure a good start to your day. I've listed and outlined a few here, and starting with these, you could make all the difference you need to take back your mornings. 
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​We would love to support you in reaching your health & fitness goals.  Let's chat! Click below to schedule at a time that fits your schedule.  During this call we will discuss your personal goals, share more about how we support our clients, and answer all of your questions.  www.wilcoxwellnessfitness.com/getstartedbrunswick.  ​
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“If we all ate the same and exercised the same, our bodies would still look different from one another.” -Author Unknown

3/1/2021

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Hello! Most of you know me as Bree Bourassa, one of your trainers here at Wilcox Wellness and Fitness. I have loved this journey of becoming a personal trainer and being a part of this team and community. I have loved it so much that I want to continue to plant my roots here, and provide as big of an impact as possible for our amazing clients and their goals. 

I received my Bachelors Degree in Nutrition and Wellness from the University of New Hampshire, December 2019. My schooling included everything from food science, human biology and anatomy, to goal-setting and dietary guidelines for all body and health statuses. My passion for health and fitness started in high school when I was introduced to weightlifting, with the intention of gaining muscle mass.  ​
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I had a high school gym teacher who was very motivating and always told us to work out, eat healthy, and that it is never too early or too late to start focusing on our wellbeing. I carried this passion with me on to college, and once I found the nutrition program there was no turning back. I fell in love with the idea that our body is a temple, and that we only have one life to live, so we better make it a good one.
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​Nutrition is so important in all aspects of our lives - how we live, how we feel right now, how we age, our overall health - nutrition factors heavily into all of these things. There is no one size fits all for nutrition and it can be hard to find our path. I have struggled along the way to figure out my own body and health and have developed some pretty bad habits that I am still working on today. Even with all the research done and the knowledge gained over the years, we live in a society that lives for food and it can be so hard to stay on track!

Food has always been a big part of my life, as it is for most people. At every social gathering, holiday, or celebration, food has always been the centerpiece bringing everyone together. I LOVE FOOD! Food has always been there for me through all the good times, and the bad times. Unhealthy habits often arise as symptoms of trying times, and I developed some pretty unhealthy habits during the more stressful times in my life. I would be lying if I said I’m not emotionally attached to food, even knowing what I know now about healthy eating habits. I recognize this and work every day to become a little better, (and trust me when I say it is not a linear progression.)
We live in a country that makes it so easy to eat fast, processed, sugar filled junk that keeps us crawling back for more. We all struggle with certain issues that have long roots in years of bad food habits that we sometimes aren't even aware of. Additionally, some issues will manifest in different ways not even associated with food. 

This is where I come in! I want to help you find the courage to change, to make those steps, and to hold yourself accountable. If we commit to trying to improve 1% each day, we are continuously compounding all of our improvements to eventually meet huge successes. It’s not easy and there will be obstacles, but if we are always trying, we can never fail. It’s only when we give up that we have let ourselves down.

Stick with me as we cover all topics of nutrition, healthful eating habits, and how to meet your goals. We are all in this together!
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    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.

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  • HOME
  • Get Started
  • Personal Training Programs
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    • Bangor, Maine
    • Brunswick, Maine
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    • Meal Plan Bundle
    • WINTER MEAL PLAN
    • SPRING MEAL PLAN
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    • Holiday Cookbook
  • Newsletter / Blog
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  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You
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