On the days that I am not feeling like meal prepping or cooking, I am always really thankful for my grocery staples. These are the things I try to keep on-hand so that I am always ready to prepare healthy meals and snacks.

(ProTip: Save this list for when you are in a pinch.)

Staples:

• Low-salt canned beans, tuna, salmon, tomatoes, and marinara sauce
• Whole grain or bean pastas, brown rice, couscous, and quinoa
• Crushed tomatoes
• Peanut butter
• Bags or cans of beans
• Healthy cooking oils and nonstick vegetable spray
• Old-fashioned rolled oats
• Balsamic vinegar and low-sodium soy sauce
• Dried herbs and spices
• Frozen vegetables and fruits packed without sauces, sugar, or added salt
• Almonds, cashews, macadamias and other nuts pack healthy omega-3s, good fat, fiber, and protein

Fresh items:

• Fruit - bananas, strawberries, raspberries, etc...
• Cottage cheese - paired with berries, it’s a great breakfast option
• Yogurt - It has calcium, vitamin D, lots of protein, and it goes with berries and other fruits
• Broccoli, tomatoes, and more whole vegetables and fruits. Get all the colors you can!
• Chicken
• Grass-fed ground beef

I hope this helps make your life a little bit easier on your next trip to the store!


<3
Paige


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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!

Me: "May I please have my meatballs served on broccoli instead of pasta?"
...long pause / puzzled look

Server: "That's a little weird but okay, I will ask the chef."
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This is what healthy choices look like sometimes. Not being afraid to ask the chef to serve meatballs on broccoli instead of pasta. Is it weird? Maybe... but who wants to be NORMAL anyway. You can have your cake and eat it too!

For us, healthy living doesn't mean giving up anything. It means putting more good in so you can get more good out. Indulging in the things that you LOVE and ENJOYING every second and not compromising on your health just because someone might think it's a little weird.

So, who's with me? What are your weird orders that make you happy and fuel your soul?
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Lots of love,

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!
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I hope you LOVE this breakfast solution!  Feel free to mix it up and add different veggies - you can even omit the prosciutto completely and use muffin liners instead.

I like to make a double batch of this and freeze what I am not going to eat in the next few days.  Then, I can pull out a muffin from the freezer and reheat it in a snap in the toaster oven.

ENJOY!

Paige

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!
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Oh my g o o d n e s s, you are going to LOVE this oatmeal.  It tastes like a treat but it is chucker box full of nutrients and nourishment to FUEL your day.  

I am so smitten with this oatmeal that I recorded a video for you to see how simple it is to make.

Recipe: 

• 1/4 cup old fashioned rolled oats
• 1 tablespoon peanut butter
• 1 tablespoon chia seeds
• 1/2 teaspoon raw cacao powder
• 1 tablespoon raw cacao nibs
• dash cinnamon
• water
• milk to taste

Combine all ingredients in a mason jar.  Fill with either water or milk to the 'oats line.'  Let sit overnight in the refrigerator.  In the morning, add milk to reach desired consistency.

ENJOY!  I hope you LOVE it!

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!

I have 2 scary facts for you ...

1. The more “ultra-processed” foods you eat, the more likely you are to do worse on heart-health tests.

2. Most people get more than 50% of our daily calories from ultra-processed foods!

“Ultra-processed” foods are basically grab & go manufactured foods – processed meats, chicken nuggets, soft drinks, cookies & cakes, chips, etc. – that contain unhealthy fats, starches, added sugar, and artificial flavors, dyes, and emulsifiers. 

Scientists from the Centers for Disease Control and Prevention found that for every 5% jump in calories from ultra-processed foods, people’s cardiovascular health dropped!

So, adults who ate approximately 70% of their calories from ultra-processed foods were half as likely to have "ideal" cardiovascular health, as defined by the American Heart Association’s guidelines.
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That’s compared with people who ate 40% or less of their calories from ultra-processed foods.​

The takeaway: choose WHOLE “REAL” FOODS instead of food products that come in a package! This means lean proteins, lots of veggies & fruits, healthy natural fats, and unprocessed grains. 
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This info comes from the US National Health and Nutrition Examination Survey, which contained info from 13,446 adults age 20 or older, who completed a 24-hour dietary recall and answered questions about their cardiovascular health.

​Want to get on a healthy path and clean up your nutrition?  Get started with our completely FREE QuickStart program. Learn more here: https://www.wilcoxwellnessfitness.com/quickstart.html

Happy Training!

Wilcox Wellness & Fitness





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If you don't love kale yet, this salad just might get you there! ​

​The al dente texture of the farro, combined with the lemon and garlic flavors in the dressing, make this salad reminiscent of a fresh bowl of pasta. The dressing is chock-full of immune-boosting garlic and digestion-enhancing miso. 

Kale is one of the most nutrient-dense foods on the planet, so it's beneficial to find ways to enjoy it (if you don't already). The key is in the preparation and recipe selection! This recipe is easy to make, perfect to meal-prep for lunches for your week, and will leave you feeling full and satisfied. 

Here is the recipe:

Foods to Feel Good About: 

• Kale is one of the most nutrient-dense foods on the planet.
• Garlic can boost the immune system and help lower blood pressure.
• Miso is a fermented food, so it improves gut health with beneficial bacteria.

Hope you LOVE it!
Wilcox Wellness & Fitness

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​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. 

I would like to propose a MINDSET Shift around the way that we think about the foods that nourish and heal our bodies.  ​So often in the health and wellness industry, we are bombarded with messaging around what not to eat, what is not good for you, foods that are free of this and without that.  Our goal is to shift your mindset around food and nutrition to focus more on the amazing benefits of the foods we use to fuel our bodies.  We hope this little slideshow encourages you to focus more on the good and less on the bad and to get excited about experimenting with foods either in your own kitchen or through our NourishingFUEL meal prep program.  

I hope this information is helpful.  If you would like to learn more about NourishingFUEL (available in Bangor, Maine to WILCOX clients only) be sure to check out our new website, www.NourishingFUEL.com.

Please feel free to reach out if you have any other questions!

Lots of love,

Paige Wilcox

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.  

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

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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!

​You are going to love this oatmeal pie oatmeal recipe!  It's sooo good and the perfect way to start a crisp fall day.  

Here is the complete recipe with a different prep method from Run Fast Eat Slow: 
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So... tell me, are you going to give it a try?  Let me know in the comments below!

ENJOY!

Paige
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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!
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