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WELCOME TO GUIDEDWELLNESS.CA

Hello! I'm ANGELA.

As a mother of 4 working in the corporate world as a Chartered Professional Accountant, I understand the pressure that comes with balancing a career and a family. Here you will find useful tips, delicious easy to prepare recipes and meal prep strategies that will help make healthy eating possible even on your busiest weeknight!

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MEAL PREP STORAGE TIPS AND FOOD SAFETY
TOP 5 EASY MEAL PREP STRATEGIES
TWIX BARS || NO-BAKE
TAHINI CARDAMOM ENERGY BALLS
MANGO LETTUCE WRAPS + SIMPLE THAI PEANUT SAUCE

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QUNIOA & KALE SOUTHWEST SALAD SUMMER SALAD season

QUNIOA & KALE SOUTHWEST SALAD

SUMMER SALAD season is in full swing and I have the perfect salad for you to serve at your next BBQ or upcoming POTLUCK. Consider including this salad as part of your weekly MEAL PREP 👉 the ingredients hold up well in the fridge for days!

JOIN ME LIVE 👉 this SUNDAY JUNE 20th at 4pm EST @vistamagcanada where I’ll be hosting a LIVE COOKING DEMO. Bring the ingredients below so we can make this
T A S T Y salad together!

✔️ SAVE this RECIPE for easy reference
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INGREDIENTS FOR THE SALAD

* 4 cups cooked quinoa
* 2 cups finely chopped kale
* 3 cups black beans, drained and rinsed
* 2 cups chickpeas, drained and rinsed
* 2 cups frozen corn, thawed
* 2 cups diced red pepper
* 1/2 cup red onion, finely chopped
* 1 bunch fresh cilantro, chopped
* 1/2 jalapeño pepper, seeded and minced (optional)
* Chopped avocado for serving (optional)

INGREDIENTS FOR THE DRESSING

* 6 tbsp. fresh lime juice
* 6 tbsp. fresh lemon juice
* 7 tbsp. EVOO
* 2 tbsp. apple cider vinegar
* 3 tbsp. raw honey
* 1 tbsp. chili powder
* 1 tsp.coriander powder
* 2 tsp. cumin powder
* 1/2 tsp. Cayenne powder or ancho chili powder (optional)
* 2 tsp. sea salt (or to taste)

▪️In a large jar or measuring cup, combine all of the ingredients for the DRESSING and mix well to combine. Next mix all of the ingredients into large bowl for the SALAD. Add half of the dressing and mix well to combine. Add the remaining dressing before you’re ready to serve.

Can’t wait to see you LIVE this SUNDAY!

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Throw back to this amazing harvest last year direc

Throw back to this amazing harvest last year direct from my backyard ❤️ and I can’t wait for this year’s bounty!

Tending to my garden is the perfect excuse to pull me away from the computer during the month of JUNE when I’m knee deep in Corporate Income Tax filings #cpalife

It’s a chance for me to disconnect from technology, rest my tired eyes and connect with NATURE.

So far my KALE is epic… just picked the first batch of the season and more to come. CHECK IT OUT 👉

What’s your favourite way to disconnect these days? Let me know in the comments below ⬇️

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INSTANT POT ‘BAKED’ POTATOES POTATO SALAD se

INSTANT POT ‘BAKED’ POTATOES

POTATO SALAD season has arrived so this is the perfect opportunity to share this simple method to prepare ‘baked’ potatoes using the Instant Pot.

✔️ SAVE this post because having fully cooked vegetables ready to go for the week ahead is a great weeknight time saver and you’ll have no excuse but to “EAT YOUR VEGGIES”

▪️Add the trivet and 1 cup of water to the instant pot. Wash and clean your potatoes well. Use at least 4 medium potatoes up to 14 (depending on the size of your instant pot and the size of your potatoes).

▪️Pierce the potatoes with a fork in a few spots (this ensures they won’t explode during cooking and allows steam to escape.) Place the potatoes in the pot placing the largest ones at the bottom.

▪️Set the Instant Pot to MANUAL, HIGH pressure for 12 minutes. Naturally release the pressure for 10 minutes (before releasing any remaining pressure and opening the lid). If potatoes are larger increase cooking time to 15 minutes. If potatoes are smaller decrease cooking time to 10 minutes. Potatoes will be perfectly cooked and fluffy on the inside.

▪️Looking for crispy skins? Place potatoes on a baking sheet and rub with olive oil then sprinkle with sea salt. Broil for a few minutes until the skins are crispy.

MEAL PREP STORAGE TIP: Let the potatoes come to room temperature then store in an airtight container, in the fridge for up to 4 days.

Prepare a DOUBLE BATCH of these baked potatoes and enjoy throughout week 👉 potato salad, smashed potatoes, stuffed potatoes or simply reheat and add your favourite toppings!

Hungry for more valuable meal prep tips and tricks? Check out the BLOG 🔝 click the LINK IN BIO

http://guidedwellness.ca/category/mealprep

📣 Stay tuned to receive access to my FREE giveaway coming soon…
MEAL PREP 101 || A Beginners Guide to Meal Prep

Drop a comment below and let me know if you did any meal prepping over the weekend ⤵️

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A family that PLANTS together, GROWS together 🌱

A family that PLANTS together, GROWS together 🌱

Inviting children to help in the GARDEN, is just as important as inviting them help in the KITCHEN!

Learning how to GROW our own food, plants and herbs is such an important life skill for adults and children alike 👍

Inviting children to help in the garden…

>> teaches them responsibility
>> sparks their curiosity and gets them asking questions about where their food comes from and how it grows
>> gives them a chance to connect with nature
>> creates an opportunity to spend time together outside and create new memories!

My kids 👧🏻👦🏻🧒🏻👦🏻 worked together on certain sections of our garden. They helped remove weeds, they divided up the planting and they even took turns digging holes 👉 Of course the boys turned it into a ‘Strong Man’ competition 🙃

🌱 So whether you have a small spot available in your backyard or a thriving herb garden on your condo balcony, grab your kiddos and get planting!
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“Say hello to my little friend” - 🎬 Scarfac

B12 • THE ENERGY VITAMIN Did you know almost e

B12 • THE ENERGY VITAMIN

Did you know almost every cell in the body uses B12❓Vitamin B12 converts fat and protein into energy and helps form red blood cells which carry oxygen and energy to all of the cells.

B12 is found in significant amounts only in animal protein foods. Small amounts can also be found in green leafy vegetables + fermented foods + grains + mushrooms and foods that are fortified with B vitamins, like your morning cereal. B12 is also manufactured by bacteria in the human intestines (but it’s not known how much we can naturally absorb and use from that source).

Although vitamin B12 is needed in such small doses, it’s one of the most difficult vitamins to acquire through diet and to metabolize. In general 👉 digestion and absorption must be good for adequate B12 to be obtained.

So how do you know if you are B12 deficient❓One of the first signs might be FATIGUE. Reduced production of red blood cells could mean less oxygen to keep your cells going. It could also result in your muscles not getting enough oxygen which may cause you to feel weak.

Feeling anxious or depressed❓Low B12 levels could also impact your emotions, as this vitamin is also necessary for the production of neurotransmitters like serotonin and dopamine.

WHAT TO CONSIDER WHEN IT COMES TO SUPPLEMENTATION OF VITAMIN B12❓

The common form of vitamin B12 is cyanocobalamin which is a passive form of B12 (a synthetic lab made chemical primarily used because it is in expensive) although cyanocobalamin must first be converted to active B12 through a series of processes before it can be used by your body which in effect reduce its potency.

Pure-le Natural uses only active vitamin B12 - methylcobalamin which is found in nature. It is absorbed and used instantly by your body and requires no conversion.

Thank you @VistaMagCanada and @PureLeNatural for sending me a bottle.

Use this code to save 10% on your purchase: VISTA10

Do you currently supplement with Vitamin B12❓
Let me know in the comments👇

#VistaMagCanada
#VistaAmbassador
#B12Drops
#b12
#vitaminb12
#holisticnutrition
#vitaminb12deficiency
#Partner_PureLeNatural
@vistamagcommunitycanada

CREAM CHEESE FROSTING Raise your hand if you have

CREAM CHEESE FROSTING

Raise your hand if you have a weakness for cream cheese frosting 🙋🏻‍♀️ I mean what would carrot cake be without it? Let’s be honest.

Well here’s a healthier version without 🚫 butter and a ton of sugar. Trust me you won’t miss it!

This frosting is light and dreamy. The perfect topping for these pumpkin pie spice muffins, I pulled out from the freezer. THANKS TO #mealprepping 😉

To make 👉 cream together:
▪️ 4 ounces natural cream cheese @arlacanada
▪️ 2 tablespoons cane sugar (finely ground to resemble powdered sugar)
▪️ 2 teaspoons lemon juice, freshly squeezed
▪️ Pinch of sea salt

Be sure to use a good quality cream cheese, mine has just 4 ingredients and NO weird stuff #arlacreamcheese

✔️ Save this recipe for later
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THE SECRET TO MAKING EASY PEEL HARD BOILED EGGS...

THE SECRET TO MAKING EASY PEEL HARD BOILED EGGS....

.... is adding a special ingredient to the water when you are boiling them.

Are you ready for this?

👉 ADD A TABLESPOON OF OLIVE OIL TO THE WATER! Yup, that’s it!

Eggshells are porous which is what causes this method to work. The oil seeps inside the shell and gets right in-between the egg white and the shell/membrane, causing a slippery barrier that makes for EASY PEELING!

HOW TO MAKE EASY TO PEEL, PERFECT HARD BOILED EGGS USING OIL:

✔️Save this post for later

1. First, boil water (enough to cover the eggs by about an inch) with a tablespoon of olive oil or other oil of your choice.

2. Once the water is boiling, reduce the water to a gentle boil (if too vigorous, the eggshells may break).

3. Gently add the eggs, straight from the fridge, to the water one at a time using a spoon.

4. Set a timer and cook for 12-14 minutes. 12 minutes has a little more softness to the yolk, 14 minutes is a fully hard boiled egg.

5. While the eggs are boiling, prepare an ice bath with ice and enough water to cover the eggs.

6. When the time is up, spoon the eggs directly out of the boiling water into the ice bath using a slotted spoon.

7. Once the eggs are cool enough to handle remove them from the water and either store in the fridge, or peel.

8. When you are ready to peel, tap the large end of the egg and gently roll the egg on your countertop with the palm of your hand. Cracks will start to form and loosen the outer shell. Start peeling from the bottom first as there’s a little air pocket and you’ll be able to get under the membrane. Peeling under running cold water helps rinse off any lingering tiny pieces of shell.

GUIDED WELLNESS MEAL PREP STORAGE TIP: Hard boiled eggs can be stored in the fridge, with the peel on, for up to 7 days - making them the perfect addition to include in your weekly meal prep! If you prefer to have them already peeled and ready to go, store them in an airtight container lined with paper towel in the fridge for up to 3 days.

Happy Peeling!!

Working 9-5 ❌ yeah more like 9-6 and then again

Working 9-5 ❌ yeah more like 9-6 and then again from 8-11 🤨

As a CPA in Taxation, this is a busy month for me. The last thing I want to be thinking about - when 5 o’clock rolls around - is what to make for dinner when I’ve only just started my TO-DO List for the day!

Having meals like this CHICKPEA AND POTATO CURRY tucked away in the freezer is one of my simple MEAL PREP STRATEGIES for getting a healthy meal on the table during busy weeknights (especially during busy season)!

Soups, chilies, stews and curries are perfect make ahead freezer friendly meals! SO next time you cook up a big pot of goodness, be sure to make a double (or triple batch) so you can start building your own FREEZER STASH of meals.

This CHICKPEA AND POTATO CURRY is delicious and comforting. Full of warming spices and made with simple pantry staples. It’s the perfect weeknight meal served with a generous sprinkle of fresh cilantro quite simply on its own. We usually enjoy this curry with fluffy basmati rice but of course a side of warm naan bread is always welcomed for delicious dipping!

I also added a generous sprinkle of @nowfoodscanada Organic Whole Brown Flax Seeds because I like the subtle crunch along with the cumin seeds in this recipe AND it’s busy season so I need all the nutrient dense foods I can get to help support me physically and mentally with the added stress and fatigue.

FLAX SEEDS are high in FIBER, loaded with OMEGA-3 fatty acids and a source of Calcium + Iron + Potassium.

When shopping for flaxseed look for WHOLE, ORGANIC and RAW. For GROUND FLAXSEED👉 it’s best to grind up these tiny seeds from whole right before you want use them because the oils in flax are delicate and can begin to break down once they are exposed to air and even light.

>>> GET THE RECIPE >>> CLICK the link in my BIO 🔝 and *SUBSCRIBE* to be the first to receive the recipe for this CHICKPEA AND POTATO CURRY direct to your inbox!

Curious 🧐 What’s your BUSY time of year (or month) for you?

@VistaMagCanada
#VistaMagCanada
#VistaAmbassador
#VistaMagazine
#Partner_NowFoodsCanada
#NowFoodsCanada
#FlaxSeed
#CertifiedOrganic
#WholeFlaxSeeds
#VeganBaking
#Phytoestrogens
#HormoneBalance

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