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Now, more than ever is the critical time to focus on your nutrition - to keep your immune system up, to feel good, and to keep you mentally sharp. I would argue that NOW might be the easiest time to focus on your nutrition - you have complete control over what comes in and out of your house, you aren't on the run as much anymore, and there is more time to cook and meal prep. And yes... I know it is a stressful time and that can trigger some stress eating but we can get on top of that by ensuring that we put the good in first. Today, in my quarantine kitchen, I am making chicken burrito bowls. This is one of my favorite recipes - it is always a little different and always delicious. I am sharing the steps here and you can get the ‘real’ recipe by downloading our most popular slow cooker cookbook. Hope you love it! Paige
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Helllooooo - it is day 4 of our 5 day Sugar Detox Challenge. We. Are. Almost. There. Keeping today's video short because it is a snow day and I am home with my 5-year-old who could come running in at any minute. Stay strong! Happy Detoxing! Paige WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! CONGRATULATIONS - you are more than half way through your sugar detox challenge!!! Hope this is helpful to you. Interested in joining our Sugar Detox program? Click here to join us for the next round! Happy Detoxing! Paige WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! Yayyyyy!!! It is day 1 of our community wide Sugar Detox Program. Here is a LIVE video where I am talking through some of the keys to success in the program. Sugar is no go for you at all. If you needed more reasons to cut out the sugar, hopefully this list will help you harden your resolve: ● Added sugars will can lead to weight gain. Added sugars load your body up with calories that have virtually NO nutritional benefit. In fact, sugar can rob your body of vital minerals (like calcium and magnesium). ● It can raise your risk of heart disease. Excess sugar can increase inflammation in your body as well as your triglyceride, blood pressure and blood sugar levels. ● It is linked with type 2 diabetes. Your body goes through hormonal swings when you eat sugar – releasing insulin and other substances to help your body remove it from your bloodstream. If you’re consuming too much sugar, you can potentially develop insulin resistance and diabetes over time. ● Too much sugar can 1) cause acne and 2) speed up the rate your skin ages because it interferes with collagen and elastin, which affect how firm your skin looks. ● It’s linked with certain cancers. Research is still ongoing, but a diet high in sugar can lead to other factors (such as obesity, insulin resistance, and inflammation) that are associated with some forms of cancer. ● It speeds the aging process. Studies show it makes your cells age more quickly – and potentially does the same to your body. ● and so much more it can also harm your liver, it’s linked with depression, it’s not good for your teeth, can affect your hunger hormones, Hope this is helpful to you. Interested in joining our Sugar Detox program? Click here to join us for the next round! Happy Detoxing! Paige WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! Raise your hand if you’ve ever had a family member or friend make a big deal out of your diet or wellness regimen! (I know I’m raising mine.) With Thanksgiving later this week, many of us will be spending time with family and friends. And while we absolutely love them, sometimes they have strong opinions about what we eat, what we do, and basically everything going on in our lives! It can be challenging not to fall back into old dynamics that leave you feeling like you did when you sat at the children’s table. In this blog post, I’m going to give you some actionable tactics to help avoid that stress, enjoy the holidays, AND stay focused on your goals. Nowadays, “diet” has become a lot like politics/religion – a topic that’s sure to ignite strong debate. Some people have very strong opinions about what’s “right,” whether it’s vegan, paleo, keto, intermittent fasting, etc., etc., etc. And as luck would (not) have it, those same people also seem to notice when you’ve made changes in your diet … and start making recommendations or throwing in their “two cents.” They might think they’re being helpful, but sometimes it can come off as pressure you just don’t need. Especially when they’re egging you on to eat something you don’t want. (Throwback to that time I got yelled at for not filling up my plate a third time at Thanksgiving … ugh!) Here are some ways to avoid the pressure: 1) Have a plan. If you have an idea that the topic will come up, think about how you’ll handle it ahead of time, so any old reactionary “buttons” don’t get pushed. Some additional suggestions are below, but the safest (and easiest) route is to respect the boundaries you’ve set … but also respect their feelings. Remember – it’s always OK to say “no thank you” with gratitude. You might even help them see that moderation is not deprivation! 2) Change the subject. If Aunt Mabel starts to grill you about what you’re doing differently, just say you’re “eating healthy and feel amazing.” And then change the subject to something she’s interested in. “How was your garden this year?” 3) Evade. If someone is trying to guilt you into eating something you don’t want, tell them, “Thank you.” And then say the meal was delicious and you’re feeling full … and maybe you’ll have a slice of that pie later. 4) Don’t bring it up. If food/diet is a sensitive topic, just don’t mention it. Be proactive and keep the conversation flowing about other topics. 5) Talk about politics. JUST KIDDING! Don’t do this! Many times our loved ones – especially older family members who grew up in a different generation – view food as a way of expressing love. Their words can feel like pressure, but when you understand their good intentions behind them, it can help put things into perspective. Basically, the bottom line is to be prepared, have your “go-to” responses ready, and guide the conversation to areas where everyone (including you!) will feel comfortable. Want more tools, techniques, strategies, and recipes to stay on track this holiday season? Download our Healthy Holiday Eats & Treats guide! Enjoy, Wilcox Wellness & Fitness  WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! It’s here. We’re officially heading into one of the busiest times of the year! Before everything ramps up … let’s take some time to get prepared NOW. A little bit of effort now will help you cruise through the holidays without the stress. Spoiler Alert: It all starts with taking care of YOU. When life gets hectic, one of the first things to drop off our to-do lists is our self-care routine. Which is ironic, since taking a little time for yourself each day will help you do everything else better. Here are some tips to stay ahead of the game: 1. Try to make a simple meal plan each week during the holidays, so you can avoid too many on-the-go meals. Holiday treats are notoriously high in salt, fat, and sugar, which will just leave you feeling bloated and blah. But more importantly, eating sugary foods affects the good bacteria in your gut (that helps you fight off cold and flu viruses), which obviously can have a negative impact on your immune system. What are some easy meals you can throw together at the last minute? Our go-to’s are pan seared salmon with broccoli and quinoa, sheet pan meals, slow cooker ANYTHING, and when the going gets tough and the cupboards are bare - egg, avocado, and sriracha on ezekiel toast. Download our FREE slow cooker cookbook if you want to find some quick and easy meals that won’t take a lot of time! 2. Don’t compromise on your exercise time. Keep your immune system happy and get in at least 30 minutes of moderate exercise (like a brisk walk) most days of the week. One study found that women who walked for a half-hour every day for a year had 50% fewer colds than those who didn’t. That’s because regular walking appears to lead to having more infection-fighting white blood cells. Not only that, but exercise can help you fight stress. When you work out, your body releases more feel-good, mood-boosting hormones. 3. Make a list (or two!). If you have a hectic holiday schedule, start planning NOW so you can do as much ahead of time as possible. Running around at the last minute trying to get everything done is the absolute worst! Put together a checklist of everything you have to do, and then do it (even better, delegate it!). 4. Relax. Make time for family and friends, and enjoying old traditions or making new ones. Let go of expectations of how you think things “should” go, and enjoy them as they are! It’s often the things that happen out of the ordinary that we look back on with a smile. If you’re going to be alone or working over the holidays, make time to mark the occasion! Watch a movie, eat a special meal, or treat yourself to a spa session. If you would like more information like this, please be sure to download our new Healthy Holiday Treats & Eats. This guide has all kinds of information to help you navigate the holiday season with grace and enjoy every minute. We also include some of our favorite recipes like: ● Cran-Bucha Mocktail ● Gingerbread Cookie Smoothie ● Decadent Hot Chocolate ● Coconut Milk Eggnog ● Superhero Muffins ● Pumpkin Spice Coffee Frappe ● Almond & Cacao Bliss Balls  This guide includes actionable strategies to help you enjoy every single minute this holiday season while managing your stress. We included some of our favorite recipes for you so you can enjoy the most delicious, warm, festive drinks and treats without all of the unnecessary sugar, artificial flavors & sweeteners, preservatives, trans fats, and other not-so-good-for-you ingredients. ENJOY! Wilcox Wellness & Fitness WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!
Celebrating the season while living a healthy and fit lifestyle is not only possible, it’s easy and fun! All it takes is a little planning and creativity. This guide contains simple and delicious recipes that will keep you on track with your goals, while still enjoying everything the holidays have to offer. We’ve included eats and treats that work for nearly every occasion. Here are some tips to stay on track this holiday season:
Bottom line, try to relax. Make time for family and friends, and enjoying old traditions or making new ones.
Let go of expectations of how you think things “should” go, and enjoy them as they are! It’s often the things that happen out of the ordinary that we look back on with a smile. If you’re going to be alone or working over the holidays, make time to mark the occasion! Watch a movie, eat a special meal, or treat yourself to a spa session. Hope this information was helpful! If you want more of this, be sure to download our Healthy Holiday Eats & Treats Guide. This guide includes actionable strategies to help you enjoy every single minute this holiday season while managing your stress. We included some of our favorite recipes for you so you can enjoy the most delicious, warm, festive drinks and treats without all of the unnecessary sugar, artificial flavors & sweeteners, preservatives, trans fats, and other not-so-good-for-you ingredients. ENJOY! Wilcox Wellness & Fitness 
WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living! “The Switch Witch” for a healthier Halloween Halloween with is kids can mean candy overload! In fact, according to data from 2013, the average child will eat about 3 cups of sugar on Halloween… That’s equal to 220 sugar packets! That’s over 16 times the recommended amount of sugar. GASP! OMG - our kids are going to be swinging from the rafters for weeks! Last year I learned about the ‘Switch Witch’ and it was a hit - our 5 year old, Hazen is already talking about the Switch Witch again for this year. Meet the Switch Witch. She even has her own poem.  As the poem suggests, the night after trick-or-treating, have your kids set their candy by the door and after they go to bed, you swap it out for a toy they want (Hazen knows EXACTLY what he wants), tickets to a movie or concert, or basically any non-candy item they’d like!
This means they get double the fun of Halloween – not only trick-or-treating, but also a surprise gift when they wake up the next morning. Then you can donate the Halloween candy to a local food pantry, homeless shelter, or the organization Soldier’s Angels (learn more here: Treats for Troops) and get a tax-refundable donation receipt. I hope this helps your family have a healthy (and happy!) Halloween. ENJOY! Paige REFERENCE: www.insider.com/how-much-sugar-the-average-kid-consumes-on-halloween-2017-1 WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can’t wait to connect with you and support you along your journey with healthy living! So many of our clients absolutely LOVE pizza and I have been on the hunt for a recipe that is healthy and delicious. This is a true winner in my book! For a long time, I have been experimenting with cauliflower crust, and while I do have a few cauliflower recipes that I love, they are incredibly time consuming. This recipe is super simple and you can see me whip it together super fast in the video below. AND - it has just a couple simple ingredients that you could have on hand at all times, so the next time you get that crazy craving - you are able to whip up something healthy vs calling the pizza delivery man. Super simple, right? And just a few ingredients: quinoa, an egg, salt, pepper, baking powder, and oregano. HEAVEN! Quiona is referred to as the 'mother of all grains' and for good reason - it has high in protein and is one of the very few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. Read more here! Here is the recipe from Run Fast Eat Slow:  I hope you love it! Please let me know if you are going to give it a try for your next pizza night!
ENJOY, Paige WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!
We live in a high pressure world - we move fast - life moves fast and we all experience stress at one point or another. What matters is how we handle the stress. We are going to talk through the impact stress may be having on your health and ways to get yourself to relax more.
I hope this information was helpful to you. If you would like to download our FREE Unplug Guide, click here.
Let me know if you have any questions! Lots of love, Paige |
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