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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!

Recent Posts

TWIX BARS || NO-BAKE
TAHINI CARDAMOM ENERGY BALLS
MANGO LETTUCE WRAPS + SIMPLE THAI PEANUT SAUCE
WHEATGRASS POWDER || Daily Green Drink
Citrus Beet Salad + Tangy Cumin Dressing

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guidedwellnessbyangela

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
@@@ TAG your bestie

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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

‘TWIX’ Bars No-Bake I decided there just was

‘TWIX’ Bars No-Bake

I decided there just wasn’t enough chocolate on my feed - so here’s another delicious healthy twist on a popular favourite. Of course these bars are refined sugar free and contain no artificial ingredients. These #nobake bars are #vegan #glutenfree and made with whole foods you can feel good about eating and feeding to your family.

Don’t forget to CHECK OUT MY GUIDE for more CHOCOLATE RECIPES 👉

BASE:
1 cup coconut flour
1 cup almond flour
1/4 cup melted coconut oil
3 Tbsps. pure maple syrup
pinch of sea salt

VEGAN ‘CARAMEL’ LAYER:
1 cup pitted, soaked dates
1/2 cup nut butter (I used natural PB)
3 Tbsps melted coconut oil
pinch of sea salt
water as needed for blending

HOMEMADE CHOCOLATE LAYER:
1/2 cup coconut oil
1/2 cup cocoa powder
3 Tbsps. pure maple syrup
pinch of sea salt

TO MAKE 👉 line a loaf pan with parchment paper. In a medium bowl mix together the ingredients for the base (combine with a fork at first and then get in there with your hands 🙌) Form the dough into a ball and press into the pan. Add the pan to the freezer while you make the caramel. In a food processor (or blender) add the ingredients for the caramel and pulse until it forms a smooth paste. Add a splash of water (or the soaking water from the dates) if needed. Add the caramel to the base and return the pan to the freezer. To make my 3-ingredient homemade chocolate, gently melt the coconut oil in a small sauce pan, remove the pan from the heat and stir in the cocoa powder + maple syrup and mix until smooth. Add the chocolate to the caramel layer and finish with a sprinkle of sea salt. Return the pan to the freezer to firm up. When ready to enjoy remove the pan from the freezer and wait a few minutes before slicing into bars. ENJOY!

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In a sea of processed and refined foods where the

In a sea of processed and refined foods where the ingredient list is sometimes longer than a short story 🙄 it’s nice to find products as simple and delicious as this CHOCOLATE DATE SPREAD made locally by @healthy_genie

No artificial flavours. No refined sugars. No preservatives.

Made with just three ingredients 👉 DATES, TAHINI and COCOA!

The depth of flavour is incredible and the possibilities are endless with this rich and velvety spread.

Bake • Dip • Drizzle • Spread...

...or TOP your oatmeal, smoothie or chia pudding with this satisfying rich blend of wholesome ingredients.

👉 Use this code and receive 20% off your first order: ILOVEDATES

@vistamagazinecanada
#VistaMagCanada
#VistaAmbassador
#VistaMagazine
#HealthyGenie
#DateSpread
#OntarioMade
#ChocolateSpread
#datesyrup
#partner_healthygenie

This is what happens when I can’t decide between

This is what happens when I can’t decide between a creamy bowl of nice cream or a delicious fruit smoothie 👆
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Good thing @vistamagcanada arranged for me to try out
@nutes.nutrition Frozen Superfood Smoothie Pucks - which made the smoothie part of this bowl super easy. I just reached into the bag, pulled out 2 frozen smoothie pucks, dropped them into my blender along with coconut water and blended until smooth. Smoothie done ✔️
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If you follow me regularly you know that I am all about nourishing the body with nutrient-dense food and take a pass on artificial flavours and colours as well as added sugar. NUTES checks all my boxes and there is no compromise on TASTE! That’s important especially when it comes to my kids 👧🏻👦🏻🧒🏻👦🏻
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Their range of delicious flavours are packed with vibrant fruits, leafy greens, superfoods like chia seed and hemp seed and no ‘weird’ stuff. I also appreciate that NUTES Superfood Smoothies are not pasteurized, which is a heating process that can damage the vital nutrients in your smoothie or juice.
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Real food. Real ingredients. Real good!
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NUTES is a local Canadian company and available across many stores in Ontario including @sobeys and in case you don’t find them at your local grocer, ask the store manager to bring them in!
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In my bowl 👉 Nice Cream (frozen bananas blended with a splash of water) + Go Go Green Nutes Frozen Smoothie Pucks (banana, pineapple, organic celery juice, spinach, kale, coconut, hemp seed and chia seed) blended with coconut water.
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#vistamagcanada
#vistaambassador
#vistamagazine
#partner_nutesnutrition
#neednutes
#getnutes
#sobeyslookforlocal
#superfoodsmoothies

🎧 PODCAST #2 is live! LINK IN BIO ☝️ How a

🎧 PODCAST #2 is live! LINK IN BIO ☝️

How amazing to be featured on an another PODCAST this week!

It was so exciting to be featured on The NATURAL HEALTH INFLUENCER PODCAST @naturalhealthinfluencer and an honour to be part of the Vista Magazine community @vistamagcanada as the Ambassador program maintains the same Vista lifestyle philosophy of prevention before remedy.

In this episode I share...

▪️How I started on MY JOURNEY TO HEALTH and how meal prepping helps me and my family maintain a healthy lifestyle

▪️My thoughts on INTERMITTENT FASTING and the health benefits associated

▪️Meal Prep STORAGE tips and how to REHEAT pre-prepared meals safely without using the microwave!

▪️Overcoming meal prep challenges when it comes to PICKY EATERS or those with ALLERGIES

🎧 EPISODE 07 Healthy Meal Prep with Angela Moscarelli

👉 Head to the LINK IN BIO the @guidedwellnessbyangela and download the episode now or listen on your favourite PODCAST player.

Don’t forget to subscribe to the NATURAL HEALTH INFLUENCER PODCAST as they feature natural health specialists each week to address your common health questions concerns.

👉 Looking forward more HEALTHY MEAL PREP ideas and EASY delicious RECIPES? SUBSCRIBE and join the GuidedWellness Community to receive meal prepping tips and recipes delivered straight to your inbox!
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Thank you for listening and your support 🙏🏻 #grateful
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#mealprep #mealprepsunday #mealprepping #healthlifestyle #healthyrecipes #naturalhealth #holistichealth #holisticnutrition #holisticnutritionist #naturalnutrition #prevention #momblogger #momoffour #healthymealprep #holisticliving #holisticwellness #holistichealthcoach #easyrecipes #weeknightdinner #weeknightmeals #weeknightmealsmadeeasy #easymealprep #easymealprepideas #mealprepstorage #guidedwellness #vistaambassador

PODCAST is live! LINK IN BIO What an honour to be

PODCAST is live! LINK IN BIO

What an honour to be featured on the SHE SPEAKS podcast by The Great Canadian Woman @thegreatcanadianwoman

In this episode we’re talking all things MEAL PREP and I share...

▪️How meal prepping can help you and your family eat HEALTHIER balanced meals and snacks

▪️Effective and EASY to follow meal prep strategies to help take the overwhelm out of dinner time

▪️How to get ORGANIZED when it comes to food prepping for the week

🎧 EPISODE 037 Angela Moscarelli - Meal Prep Made Easy

www.guidedwellness.ca/podcast

👉 Head to the LINK in my bio and download the episode now or listen on your favourite PODCAST player.

SUBSCRIBE to the SHE SPEAKS podcast and follow @thegreatcanadianwoman platform to support and grow alongside other empowering Canadian women.

Share this post with your bestie and TAG someone you know that would benefit with some easy to follow meal prep strategies ⤵️

Don’t forget to SAVE this post for future MEAL PREP inspiration 😉

#mealprep #mealprepstrategies #mealprepping #healthymealprep #healthyrecipes #sundaymealprep #mealprepsunday #momblogger #momoffour #foodprep #foodprepping #healthymeals #easymealprep #easyprep #healthyprep #mealpreptips #mealpreptricks #weekdaymeals #weeknightmeals #mealprepfun #guidedwellnessbyangela #guidedwellnesstips

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