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TABATA WORKOUT || Series B

January 29, 2020

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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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guidedwellnessbyangela

{SAVE} 10 EASY HEALTHY SNACK IDEAS // FOLLOW👉.

{SAVE} 10 EASY HEALTHY SNACK IDEAS // FOLLOW👉. @guidedwellnessbyangela more healthy recipes + meal prep inspo

▪️ When it comes to HEALTHY SNACKING the focus should be on NUTRIENT DENSE options like fruits, vegetables, nuts and seeds, whole grains and legumes– essentially WHOLE, UNPROCESSED FOODS (or at least minimally processed).

▪️ Consider options that are high in FIBRE, HEALTHY FATS and PROTEIN which will keep you feeling SATISFIED and your BLOOD SUGAR stable to avoid that crash and burn.

▪️ MEAL PREP 👉 Consider setting aside some time to prep a few healthy snacks for the week ahead.

Here are 10 HEALTHY SNACK IDEAS that take only minutes to prepare:

1️⃣ CHIA PUDDING (2 tbsp chia seeds + 1/2 cup milk + 1 tsp maple syrup) topped with fresh fruit

2️⃣ Orange with a handful of walnuts

3️⃣ OVERNIGHT OATS (1/2 cup rolled oats + 3/4 milk + 1 tbsp chia seeds + 1 tsp maple syrup) topped with berries

4️⃣ Hardboiled egg with a sprinkle of sea salt and black pepper

5️⃣ DYI TRAIL MIX: Combine 1-part nuts + 1-part seeds + 1-part dried fruit

6️⃣ SMOOTHIE with frozen fruit + yogurt + seeds + leafy greens + liquid to blend (try this: frozen berries, yogurt, chia seeds, spinach, coconut water)

7️⃣ Berries with a handful of pumpkin seeds

8️⃣ RICE CAKES topped with…nut butter + berries OR cream cheese + tomato OR avocado + hemp seeds OR nut butter + sliced bananas

9️⃣ DATES stuffed with banana slices + granola OR nut/seed butter + dark chocolate OR walnuts

🔟 Guacamole with peppers and whole wheat pita

✅ GRAB MY FREE GUIDE TO MEAL PREP for more meal prep strategies, RECIPES, storage + food safety tips and more! Click the link in my bio @guidedwellnessbyangela to get your FREE copy direct to your inbox!

#healthysnacks #snackideas #mealprep #mealprepping #mealprepideas #healtheating #kitchenhacks #afterschoolsnack #cleaneating #momblogger #snacking #discoverunder5k #guidedwellnessbyangela

SWEET POTATO TOAST {how-to} // FOLLOW @guidedwelln

SWEET POTATO TOAST {how-to} // FOLLOW @guidedwellnessbyangela for EASY healthy recipes + more MEAL PREP tips and tricks.

Meal prep a large batch of these SWEET POTATO ROUNDS as part of your #sundaymealprep and enjoy them all week long!

Here’s how to make them in 3 EASY STEPS…

▪️ Slice the sweet potatoes into thin rounds about 1/4 inch thick with the skin on.

▪️ Spread out on to a baking sheet and bake at 400F (convection) for about 10-15mins.

▪️ Allow to cool and store in an airtight container in the fridge for up to 5 days.

✅ GRAB MY FREE GUIDE TO MEAL PREP for more meal prep strategies, RECIPES, storage + food safety tips and more! Click the link in my bio @guidedwellnessbyangela to get your FREE copy direct to your inbox or type ➡️
https://Mailchi.mp/35a48b2810a1/meal-prep-101-free-guide

#holisticnutrition #holistichealth #healthybreakfastideas
#mealprep #sundaymealprep #mealprepping #mealprepideas #batchcooking #healtheating #healthymealprep #foodprep #cleaneating #weekdaydinner #momblogger #dinnerrecipes #weekdaydinners #discoverunder5k #discoverunder10k #mealprepmonday #mealpreplife #veganrecipes #kitchenhacks
#veganfood #vegan #healthylifestyle #foodstorage #guidedwellnessbyangela

Morning coffee and organic REISHI mushrooms. Yes p

Morning coffee and organic REISHI mushrooms. Yes please 😁

FOLLOW @guidedwellnessbyangela for more EASY healthy recipes + meal prep inspo

Reishi mushrooms are known to improve mental clarity, boost immunity and reduce stress, so what a great way to start the day!

@dodjivi_ found a way to blend 100% Arabica coffee with organic reishi mushrooms + other functional herbs. How magical! ✨

#coffee
#morningbrew
#functionalcoffee
#fueledbyreishi
#dodjivi
#reishinushrooms
#mushroompowder
#holistichealth
#holisticnutrition
#discoverunder10k
#discoverunder5k
#coffeelover
#coffeehack
#momblogger
#functionalherbs
#guidedwellnessbyangela

Instagram post 17981771392581406

Instagram post 17981771392581406

SPICED PEAR CHIA PUDDING // FOLLOW @guidedwellness

SPICED PEAR CHIA PUDDING // FOLLOW @guidedwellnessbyangela for EASY healthy recipes + meal prep inspo

These warm stewed pears, cooked with warming spices, are perfect served on top of chia pudding for a healthy fall dessert.

Stewed pears also make the perfect topping for pancakes, oatmeal, nice cream and yogurt parfaits!

👉 RECIPE: SPICED PEARS

INGREDIENTS:
▪️10 pears, cut into 1/2” pieces
▪️1/3 cup coconut sugar (or pure maple syrup)
▪️1/2 cup water (more as needed)
▪️1 Tbsp freshly squeezed lemon juice
▪️2 tsp ground cinnamon
▪️1/2 tsp ground cardamom
▪️pinch freshly grated nutmeg
▪️pinch sea salt

DIRECTIONS:
▪️Combine all ingredients above in a large saucepan and stir to combine. Simmer over medium low heat and cook just until the pears start to breakdown and the liquid is syrupy, adding more water as needed. Serve on top of chia pudding (recipe below) or oatmeal, nice cream or even yogurt parfaits!

👉 RECIPE: CHIA PUDDING

INGREDIENTS:
▪️ 4 cups milk of choice
▪️ 1 cup chia seeds
▪️ 3 tablespoons pure maple syrup

DIRECTIONS:
▪️ Mix together milk + chia seeds + maple syrup in a bowl or individual serving containers. Whisk together until the mixture is well combined and let the pudding sit for 10-15 minutes before giving it another mix. Cover and refrigerate for at least 4 hours or overnight. Serve with sliced pears (see recipe above).

#naturalingredients #pears #healthytreats#noartificalflavours #nopreservatives #chiapudding #fall #fallseason #falldesserts#mealprep #mealprepping #healthyrecipes #veganrecipes #holisticnutrition #pumpkinpiespice #pumpkinspice #discoverunder5k #discoverunder10k
#torontonutrionist
#torontotaste
#torontocontentcreator
#viralvideos
#explorepage
#holistichealth #guidedwellnessbyangela
#vistamag #vistamagcanada
#vistaambassador

SPICED PEAR CHIA PUDDING // FOLLOW @guidedwellness

SPICED PEAR CHIA PUDDING // FOLLOW @guidedwellnessbyangela for EASY healthy recipes + meal prep inspo

These warm stewed pears, cooked with warming spices, are perfect served on top of chia pudding for a healthy fall dessert.

Stewed pears also make the perfect topping for pancakes, oatmeal, nice cream and yogurt parfaits!

👉 RECIPE: SPICED PEARS

INGREDIENTS:
▪️10 pears, cut into 1/2” pieces
▪️1/3 cup coconut sugar (or pure maple syrup)
▪️1/2 cup water (more as needed)
▪️1 Tbsp freshly squeezed lemon juice
▪️2 tsp ground cinnamon
▪️1/2 tsp ground cardamom
▪️pinch freshly grated nutmeg
▪️pinch sea salt

DIRECTIONS:
▪️Combine all ingredients above in a large saucepan and stir to combine. Simmer over medium low heat and cook just until the pears start to breakdown and the liquid is syrupy, adding more water as needed. Serve on top of chia pudding (recipe below) or oatmeal, nice cream or even yogurt parfaits!

👉 RECIPE: CHIA PUDDING

INGREDIENTS:
▪️ 4 cups milk of choice
▪️ 1 cup chia seeds
▪️ 3 tablespoons pure maple syrup

DIRECTIONS:
▪️ Mix together milk + chia seeds + maple syrup in a bowl or individual serving containers. Whisk together until the mixture is well combined and let the pudding sit for 10-15 minutes before giving it another mix. Cover and refrigerate for at least 4 hours or overnight. Serve with sliced pears (see recipe above).

#naturalingredients #pears #healthytreats#noartificalflavours #nopreservatives #chiapudding #fall #fallseason #falldesserts#mealprep #mealprepping #healthyrecipes #veganrecipes #holisticnutrition #pumpkinpiespice #pumpkinspice #discoverunder5k #discoverunder10k
#torontonutrionist
#torontotaste
#torontocontentcreator
#viralvideos #vistamagcanada #vistaambassador
#explorepage
#holistichealth #guidedwellnessbyangela

📣 FREE BUDDHA BOWL GUIDE 💫 coming soon 💫

📣 FREE BUDDHA BOWL GUIDE 💫 coming soon 💫

DROP “Buddha” in the comments ⬇️ for your copy and FOLLOW 👉 @guidedwellnessbyangela for more!

CREATE over 100+ Buddha Bowl variations including RECIPES for some of my favourite Buddha Bowl sauces!

🚫 DON’T miss out.

Keep it locked here 👉 @guidedwellnessbyangela FOLLOW for EASY healthy recipes + meal prep inspo

#buddhabowl #bowls#nourishbowl #recipeshare #recipeoftheday #buddhabowlrecipe #healthyrecipes #veganrecipes
#summersalads
#torontonutrionist
#torontotaste
#torontocontentcreator
#healthyeatingtips
#mealpreptips
#healthymealprep
#healthyliving
#healthylivingtips
#viralvideos
#explorepage
#guidedwellnessbyangela
#mealprep
#healthymealprep
#easymealprep
#mealprepping
#easylunchideas

{RECIPE} Have you tried this yet? COWBOY CAVIAR (

{RECIPE} Have you tried this yet?

COWBOY CAVIAR (aka the recipe for my QUINOA & KALE SOUTHWEST SALAD 🤫) // FOLLOW @guidedwellnessbyangela for more EASY healthy recipes + meal prep inspo

✔️ 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)

DIRECTIONS: 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.

✅ GRAB MY FREE GUIDE TO MEAL PREP for more meal prep strategies, RECIPES, storage + food safety tips and more! Click the link in my bio @guidedwellnessbyangela to get your FREE copy direct to your inbox or type ➡️
https://Mailchi.mp/35a48b2810a1/meal-prep-101-free-guide

#cowboycaviar
#vegancowboycaviar
#summersalads
#torontonutrionist
#torontotaste
#torontocontentcreator
#healthyeatingtips
#mealprep
#mealpreptips
#healthymealprep
#healthyliving
#healthylivingtips
#viralvideos
#explorepage

⬇️ FORMULA FOR BUILDING A HEALTHY BALANCED SNA

⬇️ FORMULA FOR BUILDING A HEALTHY BALANCED SNACK ⬇️

PROTEIN ➕FIBRE ➕HEALTHY FATS

When you choose to have a snack that contains a mix of protein, fibre and healthy fats 👉 you get the best bang for your buck! No more crash and burn after you’re usual 3pm sugar fix. Build your own balanced snack using the SNACK BUILDER GUIDE below which has different healthy options for each category so you can keep things interesting!

✔️ SAVE this post
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FOLLOW @guidedwellnessbyangela for more EASY healthy recipes + meal prep inspo

SNACK BUILDER GUIDE: Here is an easy method to follow when you’re looking to build a healthy balanced snack that will keep you satisfied and feeling full for hours >>> SELECT one choice from each of the 3 categories below ✔️ Protein + ✔️ Fibre + ✔️ Healthy fats.

1️⃣ PROTEIN: roasted chickpeas, hard boiled eggs, nut butter, hummus, cottage cheese, black beans, tofu, protein powder, sustainable tuna.

2️⃣ FIBRE: celery, carrots, popcorn, apples, flax seeds, oats/oatmeal, edamame, spinach, peppers, raspberries, pears, dates, plums.

3️⃣ HEALTHY FATS: olives, walnuts, hemp seeds, avocado, chia seeds, anchovies, seed crackers, yogurt, almonds.

What’s your favourite healthy balanced snack? Let me know in the comments ⤵️

If you struggle with eating healthy, meal prepping can help. GRAB MY FREE GUIDE TO MEAL PREP meal prep strategies, RECIPES and more! Click the link in my bio 👉@guidedwellnessbyangela to get your FREE copy direct to your inbox!

#mealprep #healthysnacks #mealprepping #mealprepideas #batchcooking #healtheating #cleaneating #weekdaydinner #momblogger #discoverunder5k #discoverunder10k #mealprepmonday #mealpreplife #veganrecipes #soupseason #veganfood #vegan #soupszn #healthylifestyle #pumpkinseason #vistamagcanada #vistaambassador #guidedwellnessbyangela

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