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Small Changes Make a Big Impact when Implementing Healthy HABITS.

2/4/2022

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There are so many ways we have created habits throughout our life - both good and bad.

​We develop habits from a young age by watching people around us, positive and negative reinforcement, and even our internal and external environment. We carry these habits through adulthood and fall into routines that can be incredibly challenging to break out of. Not all habits are bad but some may be less desirable than others. It's always a good reminder to be gentle with yourself and realize you have had years to create these habits so it may be years to create new ones. Let's talk about different ways we can create healthy lifelong habits that will continue to benefit us in our everyday life.
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​Small changes make huge impacts!

Just as this quote says, the best way to incorporate habits that are beneficial is by implementing small consistent changes that you make over time.

It is usually when we make extreme diet or lifestyle changes that we create unsustainable and unhealthy habits that result in even more frustration and defeat than before.
Choosing just a couple small goals can really impact your habits in a positive way. ​
The key is keeping them SIMPLE!  Some examples include:
  • Drinking more water.
  • Filling half your plate with veggies at dinner time.
  • Making sure you eat a snack in between meals.

​These all may seem like simple things to do but 
holding yourself accountable and staying consistent with these goals can make you realize how challenging it really is to change your habits.
Start small and work towards getting just 1% better every day.​
By being more consistent with more positive habits, the more likely you will be to self correct the negative ones over time. An example of this would be if you are more consistent with eating healthy snacks throughout the day you will have less cravings in the evening to binge on less nutritious foods. 

Habit Stacking is another great way to start adding new habits into your life. This is taking those small goals we just talked about and adding them to a habit you already have. For example, I drink a glass of water every morning while making my coffee. I always make coffee no matter what so to help me stay up on my water intake I add a glass of water to that habit to help me remember.

Another example is setting reminders to take action during a regular event, such as a bathroom break mid-morning at work can also help you implement a new habit.  When you get up to use the bathroom also grab. your snack from the break room, and eat it once you get back to your desk so that you don't lose track of time and forget to fit in your morning snack. Building upon habits can make it easier to stick to them. 


Practicing mindfulness will always be beneficial in helping you stay accountable to your goals.  This involves taking time to reflect upon WHY you have set the goals that you have, and why these goals are important to you.

Practicing mindfulness can lead to preparedness and help you combat obstacles that may get in your way. This could be meal prepping, planning out the times you are going to eat, running errands on a specific day to help you stay on track to not get take out. Checking in with yourself is a great way to hold yourself accountable to your actions. 


With mindfulness comes boundaries. When we are trying to create new habits this also may affect those around us and we may have to set boundaries to help reach our goals.

For example, if you are trying to go to bed earlier but you have a friend that always wants to stay up and chat then this doesn’t align with your goals. Reaching out to that friend and sharing your goals with them will help you succeed by acknowledging what help you need from others.  This can greatly benefit you and your friendship as well by inviting them in to provide the support that you need.
Setting boundaries with yourself and those around you can help you stay on track and reach your goals. 
It is also important to set boundaries for yourself.  For me I have a boundary of not allowing myself to buy chips. No matter how much I try to portion them out or reduce my intake I know I can not resist sitting on the couch and eating the whole bag. For this reason I don't allow myself to fail by keeping them out of my house. This also doesn't mean that I don't ever eat chips but I will have them only on occasion like in the summer with an ham Italian, or maybe with a burger when I go out to eat. I don't deprive myself of something that I enjoy, but I make the responsible decision to not make temptations I know I will cave to. This can be extremely hard to do but may be necessary depending on your health goals.​​​
Life has ebbs and flows and there may be a time where you might fall off your goals and life throws you every challenge it can.

What is important is that you continue to be mindful, make time for yourself to plan, and work towards becoming 1% better every day.

Small consistent habits are going to lead you to the life you want to live. Consistency is key when it comes to making changes in your life whatever it may be. Finding ways that help you reach your goals will help you fall into routine faster and help stay on track.

​We shouldn’t feel like we are being punished in order to become our healthiest selves. Making commitments to yourself that you can keep will lead to a fulfilling successful life.
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Five Tips to Make Weight Loss Easier

9/26/2021

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Sometimes it may feel like we need to take extreme measures to reach our weight loss goals, and this can lead to finding ourselves falling into an all or nothing mindset. The reality is that CONSISTENTLY applying a few simple tips can truly set you up for success as far as reaching your fitness goals. In this blog I outline 5 simple tips that you can work on implementing to help you in your weight loss journey. ​
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When I talk with people about reaching their goals, I find it is common for people to try to implement new habits overnight.  At Wilcox Wellness & Fitness we help our clients implement healthy habits that they can sustain for a lifetime, and the key to sustainability is implementing new ways of approaching nutrition over a span of time. It’s not necessary to make big changes overnight, and frankly doing so will likely result in a short lived effort. Rather, working on making a 1% improvement each day will help you get to where you want to go in a more attainable way, and in a way that you can imagine sustaining for the rest of your life. 
1. Up your protein intake.
Protein is the most filling for the amount of calories you are consuming. With 4 calories per gram protein creates fullness for long periods of time and helps our body function and build muscle properly. Protein is super important when it comes to recovering from your training sessions to ensure those muscles are getting the proper nutrients they need to rebuild and repair.
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Protein also has the highest thermic effect which means you burn more calories digesting protein than any other food source. ​
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2. Consistently eating healthy fats. 
With healthy fats being the most calorie dense at 9 calories per gram, fats can make you feel full and satiated for long periods of time. This satiation can in turn help regulate your blood sugar levels and keep cravings at bay. Biggest thing to remember is to not overeat these types of foods as we only need small amounts with each meal. Examples of healthy fats could be nuts, avocado, salmon, eggs etc...
3. Increase your intake of fiber. 
Fiber is so important to the digestive system and helps promote a healthy metabolism along with making you feel full. We find fiber in our whole grains such as oats, quinoa, brown rice, whole grain bread, and more. Fibers, along with fruits and vegetables, help us retain water and stay hydrated. The big thing to remember here is that women only need about 25g/day and men about 35g/day. Too much fiber can cause digestive upset. ​
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4. Eat a high abundance foods that are low in calories. 
This will mostly consist of your fruits and vegetables. Check out my blog: 

www.wilcoxwellnessfitness.com/brunswickblog/snacking-wisely

Eating a variety of foods will help you feel satisfied and curb cravings. You can eat high volumes of low calorie foods that make you feel full. This way, you won't break your calorie bank and you'll be closer to achieving that calorie deficit.
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5. Embrace a little bit of hunger. 
When taking on a caloric deficit, you are going to be hungry. There is no other way to get around it. What we want to avoid is feeling like we are starving and the tips above can help curb those hunger feelings. When we begin a caloric deficit, our body doesn’t like it because it wants to meet its everyday expenditure. You have to get comfortable with the uncomfortable when it comes to weight loss.  ​
Your body will eventually catch up and it will be much easier to stick to the diet, but until you get there hunger will be a part of your life. Again, this should not be a feeling of craving, extreme hunger or starving, or any physical symptoms of lightheadedness, dizziness, fatigue, or loss of motivation and/or energy. If you are experiencing any of those symptoms your deficit is too great and is more harmful than beneficial. This should be a slow process of decreasing those calories over time at a healthy sustainable pace.
 I hope you find these tips useful! If you’re looking for even more support we are here to help!

To learn more about our programs and to answer all of your questions about what it looks like to train with us, schedule a quick, no obligation phone call at: 
www.wilcoxwellnessfitness.com/getstartedbrunswick.


​We would LOVE to support you in your health & fitness journey and assist you in reaching all of your goals.

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Snacking Wisely

9/1/2021

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When it comes to planning out snacks, I think one of the most challenging things is knowing exactly what to eat, and in what quantities. Healthy foods like nuts/yogurt/cheese, as well as examples on the flip side such as processed/prepackaged food, can all be very calorie dense for the little amount you are actually consuming. This can make snacks feel very small and unsatisfying. 
So let's talk about some nutrient dense, low calorie food that can be eaten in abundance to help curb those cravings, and help with satiety. I think it's safe to say that looking at a ¼ cup of nuts is a pretty sad sight to see when it comes to eating a snack. Leaving you feeling unsatisfied and continuing to look for something else to munch on. However, when we pair foods together we can create a snack packed with nutrients, and keep those cravings in check while we wait for our main meals.
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It is important to always try to eat as much variety as possible in your diet. You have probably heard of eating the rainbow a billion times when it comes to consumption of fruits and veggies. While this is true, let's narrow it down to some specific foods that can help to start the introduction of new foods into your diet.
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I know sometimes when I’m bored or tired, I just want something to do and a lot of times this leads to me munching on foods I should probably be staying away from. One of my biggest go to snacks when feeling like this is air popped popcorn! I buy the kernels and throw a ¼ of a cup or so into a medium/large nonstick sauce pan, set the burner to medium and wait for the popping to begin. Popcorn is a great snack when not loaded with butter and salt, and it is also a whole grain! This is a great snack because 3 ½ cups of popcorn lands you right around 100 kcals.
I don’t know about you but that is a pretty appealing snack bowl to me, and also gives me the satisfaction of a nice crunch like a chip, helping curb those cravings.
This time of year we are also exposed to a plethora of fresh fruits and vegetables from farm stands, our backyard gardens, and grocery stores. We should be taking full advantage of all of these goodies we have accessible to us. Here is a list of nutrient dense, low calorie foods that are great snacks to mix and match throughout the day.
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Many of these foods can be eaten by themselves with a little salt or homemade dressing.

Are you in need of some new recipes for homemade dressings? You’re in luck! Check out our new Sauces, Marinades & Dressings Guide below!
Sauces, Marinades & Dressings Guide
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It is also recommended that you pair your carbohydrate based snack food (fruits/veggies/whole grains) with a snack containing protein and healthy fats. Examples of great foods to pair for a delicious and satisfying snack include nuts/nut spreads, yogurt or cheese, hummus, nitrate free deli meats, hard boiled eggs... the choices are endless. Doing so will help your snacks stick with you and curb hunger longer. 

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Be sure to choose full fat options too. The low fat options often have added sugar to make up for the flavor that got removed when all of that healthy fat got removed. Our bodies need healthy fats, so don’t shy away from these options. Remember, it’s all in moderation, and by pairing the higher fat/calorie dense foods with the foods talked about in this blog, you’ll be able to strike a perfect balance.
Also remember that you should be munching on these nutrient dense, low calorie foods throughout the day. Take these foods and pair them with your snacks you already eat to help make those small changes in habits. These are foods that are great to have on hand chopped up and sitting in your fridge ready to go for when those cravings pick up. As they are filled with nutrients, you can't go wrong with these satisfying servings. 
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They may just help you curb those cravings, make it to your next healthy meal, and keep you on track with your goals. Challenge yourself and introduce a new fruit or veggie into your daily habits every other week or so - you might just find something you love!
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The Benefits of Eating Nuts

8/17/2021

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Nuts are a great source for many of the micronutrients that we need, such as potassium, magnesium, phosphorus, and B vitamins. They are also awesome for inducing satiety and regulating blood sugar levels. Studies have shown that eating a handful of nuts a day can help prevent cardiovascular disease and keep blood pressure down. They are also a great anti-inflammatory for the body because they are filled with healthy fats. ​
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Some of the problems with nuts usually result from over consumption. Though small in size, they are packed with fats, carbs, and protein and can easily be over-eaten. The average serving size of nuts is about ¼ cup, or a small handful. It is never a good idea to head to your couch with a big bowl of trail mix as this could easily lead to a 500 calorie snack, and may even cause some GI upset.
Try instead to add some nuts to other healthy foods. They can be paired with almost anything, but they are especially great on salads, with fruit, or even cooked into certain dishes. The biggest thing to remember is not to over eat these foods, and that they are best paired with other foods to help you feel full.
Here are some of my favorite snacks paired with nuts: 
  • Plain Greek yogurt, fruit (strawberries or blueberries), and almonds or pistachios 
  • Apples, carrots, almonds (or a nut spread) 
  • Overnight oats with added chopped walnuts or almond slivers 
  • Homemade trail mix: variety of favorite nuts, dried fruit, seeds, muesli
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There are many health benefits that come from eating a variety of nuts, but which nuts are the best? Almonds, walnuts, brazil, pistachios, and cashews are going to be your best contenders for getting the most nutritional bang for your buck, so to speak. Even though small, they are packed with lots of vitamins and minerals and have higher ratios of protein to fat. Other nuts that might be a little more on the fatty side would be nuts like peanuts, macadamia, hazelnuts, or pecans. They are still great options, but you have to watch out for those added calories. 
To give you an idea of the macronutrients you will find in some common nut choices see the chart below. These numbers are for a serving size of about ¼ cup.
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So next time you are planning out your snacks and meals, try to add some variety of nuts into your diet throughout the day to help feel fuller longer, AND get some long lasting benefits from these little superfoods. Remember that our snacks should be just as well balanced as our meals, but in smaller portion sizes. Having a variety of fats, carbs, and protein will help curb cravings and stick to your nutrition goals without feeling like you are starving throughout the day.

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The Grocery Store

7/25/2021

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In my last blog, I discussed how making a grocery list can be a lifesaver when trying to stick to your nutrition goals, and how it is part of having a plan before stepping foot into the grocery store. If you haven't got a chance to read it yet, you can check it out BELOW.
IT ALL STARTS WITH PLANNING
Making a list can be a huge benefit to staying on track and giving yourself a headstart on your weekly goals. But what about when you get into the grocery store and you see all these yummy foods that you just can't resist?
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First, this is where we practice mindfulness and remind ourselves of our goals and how we are going to reach them. Second, we stick to the list! You should be prepared for this and know exactly what you do and do not need, kind of like putting your blinders on and not allowing yourself to look for those other foods. Third, I can guarantee that if you are trying to eat more whole foods and less processed foods, you need to stick to the perimeter of the grocery store.
Some of you may have already made this connection which is awesome, but think about the layout of your typical grocery store: all of your produce, meats, poultry, dairy and whole foods are on the outer walls of the grocery store. If you find yourself spending too much time in the middle aisles picking up food in bags, cans, boxes, or products that have a shelf life of 3 years, you may need to re-evaluate your list.
There are of course exceptions to the rule, as we find our whole grains, rice, and beans in these aisles, but it is important to be mindful of what we are adding to our cart and from where. This can be a great way to stay away from those foods that may trigger your cravings. If you avoid the aisle where these foods are located completely, it is much easier to avoid those foods when they are out of sight and out of mind.
When looking at your shopping cart try to visualize the ratio of nutritious, beneficial foods compared to your more filler foods that aren't as nutritious, but may still play a part in your diet. We want a bigger ratio of healthful foods over those not so nutritious foods. This is one way that helps me to stay on track and not add too many goodies to my shopping cart. I pride myself on all the good food I am taking home with me and you should too! Feel good about fueling your body with nutritious food. Everything in moderation, I truly believe in the 80/20 rule and that we must still enjoy life and our favorite treats.
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Every step we take towards meeting our nutrition goals should be done with mindfulness and an eye on the bigger picture that is our goals and the reasons behind why we try to achieve them. 
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Be Mindful:
  • With your list you created specifically to help you reach your goals
  • About where you are in the grocery store (outskirts or middle isles)
  • What your cart looks like (ratio of nutrient dense vs calorie dense foods)
  • That you are human, practice discipline and moderation 
​If you follow these simple mindfulness principles when doing your grocery shopping you can’t go wrong. Remember, making lifestyle changes is a process. Work on making small improvements with each visit to the grocery store and learning from the little slip-ups as they occur.  Each time you visit the grocery store it will become easier and easier to make the best choices and avoid those temptations. You’ve got this!

Are you ready to commit to healthy living and looking for a little support? We’ve got your back!  Schedule a brief, no obligation phone call with us to learn more about how our programs can help support you in reaching your health & fitness goals and to get all of your questions answered. We’d love to chat with you!  www.wilcoxwellnessfitness.com/getstartedbrunswick.
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It All Starts With A Plan

7/2/2021

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When you think of what it means to be healthy, what is the first thing to come to mind? Is it getting more exercise? Eating fruits and vegetables? Maybe it's eliminating all the junk food in our diet. Or maybe it's about how you feel. There is no right or wrong answer here, but there are easier ways to meet our goals than others. No matter what the first thought you had is, the first step we have to take is planning. Without any plan it is hard to take action, and then it becomes hard to follow through on your goals. This will usually leave you feeling pretty defeated. ​
I want to talk more about the planning it takes in relation to our nutrition and how to reach those goals we are trying to meet. Take a second and think about your habits now, and try to determine whether they help you or deter you from reaching your nutrition goals. It is important to recognize the habits that may not be beneficial, and replace them with good habits that result in positive experiences. Everything in life has a ripple effect and taking time to plan will lead to a positive ripple in your life.
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There are so many avenues to take when it comes to planning, but I think one of the first things we have to talk about is our grocery list. Before we even step foot into the grocery store, we need to have a reason as to why we are there and stick to a plan. When writing out a grocery list, think of the meals you want for the week, what you already have, and what you want to be kept out of the house. ​Consider buying ingredients that are already prepped for you such as pre-chopped vegetables. It is always easier to avoid foods we are craving by not allowing them into the house in the first place.
If you need any meal suggestions we have an awesome meal prep guidebook with fun easy recipes that can be super useful when getting started!
Meal Prep Guide
Easy One Dish Dinners
Once you have your grocery list and your meals planned, I always recommend eating something before going to the grocery store. A small, healthy snack with a good balance of carbs, fats and proteins could be a good way to ward off any cravings that walking around the store might induce. This can be a huge life-saver when staying away from foods not on our list. STICK TO THE LIST. Once you have all of your food it is so much easier to meal prep by cooking all your meals for the week at once, or having the food on hand to cook throughout the week when you are ready. It is easier to stay away from take-out when you know you have all kinds of delicious nutritious food waiting for you in your fridge.

​This small act of taking 15 minutes to plan out what you want for food in your house and going into the grocery store with a set plan can help you stay on track with your nutrition goals. Try it out for a few weeks and see if you notice a difference in your diet when you have a plan and stick to it.

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Talking Fats

6/20/2021

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When talking about fats, it is easy to end up going down a wormhole of back and forth research, attempting to discern good from bad. With that being said, I will try to break this information down in a simple, sweet, and informative post that leaves you feeling confident about the foods you are eating in your everyday life. 

Let's start off with our saturated fats, the dreaded fat that everyone wants to avoid. Because we should limit our daily intake of these fats, they are absolutely important to monitor. We should consume less than 10% of our daily calories from saturated fat. This will be about 16g to 22g per day. With that in mind, it is clear why it is so easy to over consume saturated fat when just a couple tablespoons provide your daily limit. 
Saturated fat is a long straight carbon chain saturated with hydrogen bonds. This is the fat that is solid at room temperature and also found in animal products such as refined/hydrolyzed oils, red meat, baked goods, butter, cheese and dairy. This is that fat that also makes everything taste oh so good. In a limited amount this fat provides lots of benefits for the body such as normal cell function and transportation mechanisms for vitamins and minerals. ​
Over-eating these fats can lead to increased adipose tissue (weight gain), slowed metabolism by clogging the liver, and increased cholesterol levels. All of these issues result in chronic diseases and heart issues. This is where moderation and staying close to whole foods that are low in saturated fat comes into play.
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Next up is our monounsaturated fat. These contain a double bond in their carbon chain, creating a fat that is more useful to our body without so many hydrogen bonds attached. We want to eat as much of these as possible within our caloric daily limit. These fats are usually liquid at room temperature and can be found in foods such as olive oil, avocado, and nuts (almonds, pecans, brazil, cashews, peanuts). These fats help reduce heart disease and keep that bad cholesterol down (LDL) and good cholesterol (HDL) up.
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​These are our little superheroes in our body running around making sure everyone is getting to the proper destinations. Oils in this state are pretty stable but should never be used with too high of heat as they will denature and turn into a bad form of fat such as trans or saturated. ​
Polyunsaturated fats come in two types: omega 3 fatty acids and omega 6 fatty acids. Both of these are essential fats that we must eat in order for our body to function properly. These fats are important because they are used to build cell membranes and the coverings of nerves and are needed for blood clotting, muscle movement, and inflammation. ​
Omega 3 has a great reputation as it helps decrease inflammation, inhibit dangerous blood clotting, and lower levels of triglycerides. These fats are found in salmon, walnuts, flaxseed, chia seeds and eggs. ​
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Our omega 6 fatty acids do not get such a good reputation. We only need about 12g of omega 6 fatty acids a day, Which makes it very easy to over-eat and cause damage rather than increased health when over consumed. With that being said there is one very important health benefit to them (besides having been known to decrease heart disease). ​
Omega 6 is the most common type of fat-carrying particle in the blood, which means they are our number one transporter of molecules in our body. It is a very important molecule that we only need a tiny amount of. An overabundance can lead to clogged arteries and raised cholesterol.
With everything said, it is always good to remember that the less processed foods and more whole foods consumed, you will hit the right levels of these fats. Everything in moderation, and let our body handle the rest. The less we confuse it and stay on track with our healthy eating habits, the better you will feel. There is a reason why these fats are naturally found in our foods and have very specific purposes in our body. We should never avoid food groups or certain nutrients - instead we should eat in moderation, as this will give us all the nutrients we need. ​
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sources : 
-American Heart Association 
-harvard.edu 
-Science of Skinny by Dee McCaffrey
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Trans Fats and Sweeteners

6/7/2021

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I want to continue talking about artificial sugar and why this may not be a healthier option over natural or even added sugars found in food. In my last blog we discussed added sugar and how to find and stay away from these sugars. If you missed it check out my blog here:
Added Sugar
Artificial sweeteners have been a part of society for a long time now, and have made their way into the “healthy food” category by providing a way for people to avoid added sugar in their diet. For the most part, artificial sweeteners have no negative effect on our body and consumption in moderation is just fine. Just like everything else in life, moderation is key. It is when we start to replace all real sugar, natural and added, that we start to get ourselves in trouble with artificial sweeteners. As the name suggests artificial sweeteners are a processed food item intended to sweeten foods but not add any calories to your diet like regular sugar would. When we consume these sweeteners such as Splenda, Sweet and Low, or Nutrasweet, we are confusing our body by having a natural response to tasting something sweet and expecting a spike in glucose (simplest form of sugar) in the body which is our main source of energy. A long term response to this is our body craving more sugar more often because it is not getting the right amount of energy it needs from what the brain is expecting. This can lead to us eating even more processed foods, added sugar, and artificial sweeteners. Long term effects may even change our chemical makeup in our body to how we process and respond to sugar digestion. It is even recommended to consume natural sugar over an alternative artificial sweetener because it will keep our body running normally and decrease those sugar cravings. If you are going to splurge and have a yummy treat go for the real thing with real sugar to keep our body responses normal. 
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​The next topic that goes along with our added and artificial sweeteners is trans fats. The food industry does everything it can to hide trans fats from us as these are the worst fats to consume. We have two main forms of cholesterol, LDL (the bad cholesterol) and HDL (the good cholesterol). LDL creates blockages in the arteries and buildup in our liver. HDL helps process and dispose of LDL. Trans fat increases our LDL and decreases our HDL and is recommended we limit our consumption to practically none if we can. ​


​The nutrition label is allowed to be off by 10-20% in what is actually within our food. This includes trans fat that states 0% can still have up to 0.5g of trans fat per serving. This means if you over eat any baked goods (cookies, pies, cakes), frozen food (pizzas, dough, breaded chicken nuggets), or processed/preserved food in fat, there is a good chance you are consuming too much trans fat. It can be a scary thought that the food labels we see aren't actually giving an accurate representation of what we are eating. 



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When we start to have high cholesterol (meaning high LDL levels) we can experience fatty liver build up, overworked kidneys, buildup of plaque in the arteries and heart, increased fat/weight gain. These outcomes can lead to failed liver and kidney functions, heart attacks, chronic pain and inflammation. SCARY! 

Naturally occurring fats serve an important role in our bodies.  When we eat healthy fats found in whole foods the fat molecule will bind to receptors on our cells and actually serve a very important function. When the fat binds to the cell it acts as a conduit for other nutrients that need to enter the cell.  For example, glucose needs to be processed into energy INSIDE of our cells and require this fatty conduit to allow it into the cell.  Without it the glucose will build up outside of the cell in the blood and cause blood sugar spikes eventually leading to diabetes.  ​​
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Trans fats are like wolves in sheep’s clothing.  They are able to force their way into the cell receptors, but they don’t act as conduits the way that “healthy fats” do, and here’s why.  The term “Trans” refers to the chemical configuration of the fat.  When fats are in the trans configuration they are less flexible than when in the cis configuration.   They get stuck in the cell receptor and won’t let anything in.  It’s like putting the wrong key into a keyhole.  
It will fit but then it gets stuck and may even break off causing damage to the lock.  When this happens all of the important biochemical reactions that need to occur inside our cells get disrupted including how sugars can’t get through the cell the way that they should.  When we create a chronic situation by eating too many trans fats this will lead to diabetes.  Who knew that eating too much trans fat will actually lead to a sugar related disease?
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Are you surprised by how artificial sugars and trans fats are related in how they can impact your health?  This is precisely why we need to focus on eating whole foods, just the way mother nature intended.  When we stray towards these manufactured food products it creates a lot of confusion in our bodies and disrupts the delicate balance of how everything works.

Now I’m not saying that we need to completely eliminate these foods from our diet. We should still enjoy these foods when we do eat them and limit them to an occasional treat. The occasional time to consume these foods are usually going to be found during holidays, celebrations, birthdays, weddings, you name it. The more you can cut these foods out of your everyday diet the better you will feel and the healthier you will be. 

Your body and brain will thank you for years to come if we start to treat it right now. It's never too late to make new healthy habits and break away from the bad. We will always slip up from time to time but having those good habits to fall back on will be what helps carry us through. We want to move, feel, and think better everyday instead of going into the decline of bad health. 
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References:  The Science of Skinny, Dee McCaffrey
Images:  DrPeterOsborne.com, 
ibslbiology.wordpress.com
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How to Steer Clear of Added Sugar

5/21/2021

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​The presence of added sugar in our foods has increased dramatically over the last 10 years or so, and truly there is no stopping in sight. As the processed food industry continues to grow we are faced with more and more challenges in trying to avoid added and hidden sugars within our food. Added sugars are not found naturally within the food in question. This includes anything from cane sugar, honey, natural sweeteners, artificial sugar and more. The food industry has also developed ways to sneak this into foods that you wouldn’t even expect to contain sugar or as much as it does. Examples of these foods are bread, salad dressings, condiments etc...

Let's talk about why added sugar is so bad for us! Our body naturally craves and thrives on sugar. Our carbohydrates break down into the simplest of sugars called glucose. This is what fuels us and gets us through the day. We can get these sugars from fruits, vegetables, whole grains and the natural foods that we can grow ourselves.
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When natural sugars are eaten as part of whole foods you get the benefits of the fiber, which helps your body absorb the sugar slowly rather than allowing a sugar spike to occur. These continual sugar spikes are what lead to diabetes over time. Remember that mother nature knows exactly what she’s doing and packages food just right so that your body can process the sugar and other nutrients the way it needs to for fuel. Something else to remember is to eat foods in the “wholest” possible form.
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For example, an apple is best, unsweetened applesauce is a bit less good, and apple juice is the worst.  With each variation of the apple, it becomes more and more processed with more and more loss of fiber and other nutrients. This is why it is best to consume these sugars in foods that are easily recognizable to the body.​
When we consume processed foods and eat added sugars, we over-eat way too much, due to our reward systems being tricked. Consuming too much processed sugar will send the receptors in our brain and body into a frenzy because we have all this sugar in our blood stream, and energy that we do not need. This pattern is what leads to gained weight, inflammation, and eventually, potentially even type two diabetes. ​
These processed foods are designed to keep us craving and coming back for more, creating addictive and unhealthy eating habits and some horrible side effects for our bodies. Inflammation will create aches and pains in our joints, start to break down tissue, and can do some irreversible damage when it becomes chronic. Type two diabetes is caused by overloading our body with sugar to the point where our body stops properly regulating. Our insulin receptors become tired and weak to the point they can not regulate our blood sugar levels, which can cause devastating health results. Too much sugar can even cause chronic fatigue, headaches, slowed metabolism, and a plethora of other illnesses that we shouldn't have to live with in our everyday lives. ​
Here is how we avoid those added sugars:

  • Stick to the outskirts of the grocery store. We want to consume fresh whole foods that do not come in a box, jar, or package (the less processed the better). Consuming fruits and vegetables will help eliminate the negative effects of eating too much sugar. 
  • When looking at nutrition labels look for 5g of added sugar or less. This will help you stay below 10% of your recommended daily intake of added sugar. 
  • Look at the ingredients list and avoid products that contain names ending with “-ose” or “-ides”, as these are usually some type of sugar product, whether it be natural or artificial. 
  • Food labels with “No Sugar Added” may increase their saturated fat content, so this is also an important factor to take note of. 
  • Artificial sweeteners can also be tricky and we want to minimize our consumption of them as much as possible, as these are chemicals that can confuse the body even more. Some artificial sweeteners to stay away from are aspartame, sucralose, acesulfame, saccharin, (all of which are more easily identified by their respective brand names*) and sugar alcohols that end in “-itol”.​
Learn how to crack the food label! Added sugars aren’t the only culprits that can create confusion to our bodies, and we know how hard it can be to make sense of all of the information on the label. This guide will help you gain a better understanding of the different types of sugar ingredients to look out for as well as other food additives that are best to avoid. Download your free copy here: 
LABEL GUIDE
Starting to cut out unnecessary sugars from your diet can be super hard to begin with, as the cravings can be as bad as fighting an addiction, but the more you eat whole foods the better you will feel. When having intense cravings, try to eat a variety of different fruits and vegetables. Different textures and flavors can help curb those cravings. Remember that your long term health is more important than those instant gratification moments of consuming those foods that cause you pain later on. When you do eat those foods that you know might not be beneficial to you still enjoy them wholeheartedly and NEVER feel guilty about eating foods you love. 
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Everything in moderation and remember you are human and only have one life to live so we better make it the best we can!
*Nutrasweet (aspartame), Splenda (sucralose), Sunett and Sweet One (acesulfame), Sweet and Low (saccharin)
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Chronic Inflammation and Pain

4/12/2021

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Some of the most common sayings I hear from older people is “Oh it only gets worse from here”, “Wait till everything hurts”, or even “Pain is a part of life”. Why is it so common for so many people to accept pain into our lives?  We should NOT be in large amounts of pain even as we get older. Our joints, muscles, and bones do age as we get older, and things do start to break down, but this doesn’t mean we have to put up with living with chronic pain every day. Pain is our brain telling us that something is wrong and that we need to take the proper steps to fix it. Sometimes it is about getting stronger, practicing functional movement, and staying active. Other times, we need to work on a deeper level within our body to address these problems. 
Inflammation can be acute or chronic. Acute inflammation can happen when you sprain your ankle or knee, experience swelling, or even get a cut that gets red hot. Your body inflames a given area to help you heal with loads of white blood cells, among other helpful cells and materials. Chronic inflammation is the pain we experience deep in our joints or tissues that never seems to go away or get better. ​
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When our body decides that inflammation needs to stay, it uses whatever it can to try and fix the problem area even if it's not needed anymore. This is when inflammation can turn bad and start breaking down our good tissue and further damage our weaker areas. ​
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Our western culture diet is, in some ways, based around consuming heavily refined foods loaded with sugar, saturated fats and trans fatty acids. These fatty acids consist of large chains of carbon molecules coated in hydrogen that break down very easily in the body, increasing our LDL (low density lipoprotein) or ‘bad cholesterol’. More specifically these food groups are our fried, baked, processed, refined, bagged, canned, or bottled types of foods. There are so many different types of fats and sugars that make these products taste OH SO YUMMY, as well as provide a long shelf life. 
These all contribute towards serious chronic inflammation. This is what may be causing you pain and stiffness in your joints. It sounds a little scary and it is! The longer you have this chronic inflammation, the more likely you are to be breaking down your healthy tissue, and the issue becomes harder and harder to reverse. 
SO what can we do to help fix this? Well, if you are here you are probably on the right track.
We want to consume more omega 3 and omega 6 fatty acids. These are going to be high in our HDL, mono and polyunsaturated fatty acids. HDL stands for High Density Lipoprotein. This is a good cholesterol that we want high amounts of in order to help carry ‘bad’ cholesterol out of the body. Mono and polyunsaturated fats also help carry out bad cholesterol, as well as fueling the brain/body and building new healthy cells. When we start increasing the amounts of these fats in our diet, we are going to see a decrease in that inflammation in our body. Foods high in omega 3 and 6 fatty acids are:
  • Salmon or other fatty fish 
  • Nuts and seeds 
  • Olives, avocados, flaxseed oils
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We also have to talk about refined sugar. Where we find high saturated fats, we will also find loads of sugar and this only feeds inflammation. These sugars are found in refined breads, pastas, baked goods, sweets and candies, along with fried foods and heavily preserved products. 

This does not include fruit. Fruit actually provides a decrease in inflammation due to the natural sugar and antioxidants loaded within, helping to clear out that build up. If you are someone that is also affected by dairy products, you should really try to avoid lactose, as it is yet another sugary product.
Even though milk has natural sugar, a sensitivity to dairy could further inflame an already troubled area if dairy products are consumed. Try and stick to all natural sugars, unprocessed food, and lots of fruits and vegetables. The less sugar you have the better! 

Be mindful when you eat, and think about how processed foods might be playing a part in your chronic pain. This is a process, and it may take months to start noticing changes in levels of pain around inflamed areas. Some other positive side effects from limiting these types of foods will be better, healthier looking skin, a greater store of energy, less bloated post-meal complaints and even weight loss. 

Overall, limiting these types of foods that are high in unsaturated fats and sugars can improve our general health dramatically, and greatly reduce inflammation that causes pain for so many.

-Bree
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    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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