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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

EASY BLENDER HOLLANDAISE SAUCE
MEAL PREP STORAGE TIPS AND FOOD SAFETY
TOP 5 EASY MEAL PREP STRATEGIES
TWIX BARS || NO-BAKE
TAHINI CARDAMOM ENERGY BALLS

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guidedwellnessbyangela

MEAL PREP STRATEGY || Batch Cooking Soups, chilie

MEAL PREP STRATEGY || Batch Cooking

Soups, chilies, stews and curries like this my CHICKPEA AND POTATO CURRY☝️are perfect dishes to include as part of your weekly meal prep and here’s why…

✔️ you can effortlessly make a double (or triple) batch of the recipe,

✔️ they keep well in the freezer for months,

✔️ they usually taste better the second or third day and

✔️ these dishes re-heat extremely well!

👉 SO next time you cook up a big pot of goodness, be sure to make a double (or triple batch). Enjoy one batch on the day you meal prep and perhaps the second batch later in the week for an EASY RE-HEAT dinner or store the 2nd or 3rd batch in the FREEZER for an unexpected weeknight.

BATCH COOKING is just one of the many MEAL PREP STRATEGIES I use as part of my weekly routine in order to get a HEALTHY MEAL on the table during busy weeknights.

✅ 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!

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MINERALS // Sharing a photo of this vibrant RADISH

MINERALS // Sharing a photo of this vibrant RADISH pulled from my garden last year…as I wait in anticipation for this years crop of radishes to be ready 🤞

As we admire it’s beauty….can we talk MINERALS for a quick sec❓

Our bodies can manufacture some vitamins but it cannot make MINERALS.

Minerals come from the EARTH (soil, rocks and water).

That means that if mineral nutrients are present in the soil where our food is grown, those minerals will be provided to us when we eat that food.

Sadly the food grown our soil today may not contain all of the mineral nutrients it once as a result of environmental (soil depletion, pollution) and modern farming practices (use of fertilizers, same crop farming)

Mineral deficiencies are becoming more and more prevalent due to...

▪️Food processing and refining process (white flour, white rice, white sugar...) which strips away vital nutrients.

▪️Diets low in fresh fruits and vegetables and high in processed foods.

▪️Consumption of high-sugar foods, caffeine and alcohol which can flush away or deplete body minerals.

Minerals (like vitamins) are vital to both our physical and mental health. They are a basic part of every cell in our body including blood, nerve and muscle cells, even our pearly whites and bones. Minerals aid in the production of energy (metabolism) and they can help with muscle contraction, nerve transmission, blood and tissue formation.

HERE ARE A FEW WAYS TO ENSURE OUR BODIES HAVE OPTIMUM MINERALS LEVELS TO THRIVE

🌈 Eat the rainbow. Consume a variety of nutrient dense whole foods.

👨‍🌾 Support small farmers. Buy local fruits, vegetables and grains if possible.

♻️ Composting. Nourish the soil in an effort to put back basic elements into the soil, so we can get them back from Mother Earth.

🥕 Plant a garden. Eating fresh fruits and vegetables form your own composted garden.

🚫 Limit refined and processed food which has poor mineral and nutritional content.

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Questions? Drop me a DM. Happy to discuss more!
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@ecoparent #ecoparent #ecoparentmagazine #ecoparentambassador

SPIRULINA POWDER || Daily Green Drink A green dr

SPIRULINA POWDER || Daily Green Drink

A green drink a day is one of my DAILY HEALTHY HABITS. I usually switch up between spirulina, chlorella or wheatgrass powder mixed with water.

❓Did you know SPIRULINA…

…is a PROTEIN warrior (100 grams of spirulina contains nearly 58 grams of protein!)

….is a complete plant protein which means it contains all nine essential AMINO ACIDS

...is packed with nutrients like Vitamin B, copper, Iron and more

...has #antioxidant and Anti-inflammatory properties

...may aid in blood sugar control and help lower blood pressure

GUIDED WELLNESS TIP: If you’re new to green drinks (or find them hard to stomach), start small 👉 Try adding 1 tsp of #spirulina powder (or other green drink powder) to 500mL of water. Then slowly increase to 1.5 tsp, then 2 tsp until you reach your desired serving. Or if you really want to mask the flavour, try adding your green drink powder into a fruit smoothie!

CLICK the LINK IN BIO @guidedwellnessbyangela for my FREE Daily Healthy Habits Guide to learn more about the 5️⃣ habits that keep me going each day 😉

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BANANA OAT CHOCOLATE CHIP MUFFINS ✔️ SAVE th

BANANA OAT CHOCOLATE CHIP MUFFINS

✔️ SAVE this post for meal prep inspo
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When we think about meal prepping we often think about neat and organized meals for the week — but MEAL PREPPING is not just for meals 👇

Meal prepping is the perfect opportunity to prep a batch (or two) of HEALTHY HOMEMADE TREATS ready to grab-and-go for the week ahead. You’ll be armed and ready for that mid-day craving and prepared with a sweet addition for SCHOOL LUNCHES. A healthier alternative to the store bought, pre-packaged, overly processed treats that line the grocery store aisles strategically marketed for ‘kids’.

I ❤️ prepping #nobake treats because they are super simple and quick to prepare. Like my NO-BAKE TWIX BARS made with dates and homemade chocolate or my TAHINI ENERGY BALLS (grab these recipes on the BLOG www.guidedwellness.ca). But I also take pleasure in setting aside some time during the week to bake up a DOUBLE BATCH of homemade cookies or muffins like these yummy BANANA OAT CHOCOLATE CHIP MUFFINS (want the recipe??).

MEAL PREP STORAGE TIP: Whatever your sweet cravings are —>> make a double batch from scratch and to ensure optimum freshness, store them in the freezer (which also keeps them out of sight 😉). Another TIP is to INDIVIDUALLY WRAP your homemade treats which allows for easy grab-and-dump straight into SCHOOL LUNCHES and as bonus, will help keep the packed lunch cool ✔️

Hungry for more valuable meal prep tips and tricks? CLICK the LINK IN BIO 🔝and grab my FREE GUIDE MEAL PREP 101 || A Beginner’s Guide to Meal Prep

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HEALTHY BAKING SWAPS {SAVE THIS} I ❤️ apple p

HEALTHY BAKING SWAPS {SAVE THIS}

I ❤️ apple pie. Homemade + freshly baked + warm APPLE PIE packed with cinnamon surrounded by an amazing flaky crust.

I’m not going to call this a ‘healthy’ apple pie but it most definitely is made with healthier ingredients vs. store bought.

This is a treat and treats should be eaten in moderation, but there are some simple substitutions you can follow for almost any baking recipe and the end result will still be amazing and delicious - but a bit “healthified” and no one will be the wiser 😉

For this APPLE PIE I swapped out:

❌ white flour for whole-wheat flour
❌ butter for coconut oil
❌ white sugar for coconut sugar

Here are a few simple HEALTHY BAKING SWAPS you can use daily {save this for later}

🚫 White Flour 👉 Oat Flour, Spelt Flour, Whole Wheat Flour

🚫 White Sugar 👉 Pure Maple Syrup, Honey, Dates, Coconut Sugar, Bananas

🚫 Butter 👉 Coconut Oil, Extra Virgin Olive Oil, Apple Sauce, Yogurt

MORE TIPS…

⬇️ Reduce the amount of SUGAR by half. Even after substituting for a healthier alternative above I also REDUCE the amount by 1/2. In my opinion, our taste buds have become accustomed to having treats that are extremely sweet which is why I prefer baking from scratch.

⬇️ Reduce the amount of FAT by half. I have had good success by reducing the amount of fat (butter, oil etc.) in a recipe by 1/2. So if the recipe calls for 1 cup of butter I normally reduce the amount to 1/2 cup of coconut oil or extra virgin olive oil.

🙏🏻 Wishing you an amazing day with loved ones and friends. #happythanksgivingday

EAT the Turkey 🦃
DRINK the Wine 🍷
MAKE memories ❤️
ENJOY your Pie 🥧

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PUMPKIN CHOCOLATE CHUNK SNACK CAKE ✔️ SAVE fo

PUMPKIN CHOCOLATE CHUNK SNACK CAKE

✔️ SAVE for later
@@@ TAG your bestie

This cake is super light, fluffy and dare I say moist 🤭. Made with wholesome ingredients and unlike traditional cake recipes, this PUMPKIN CHOCOLATE CHUNK SNACK CAKE is free from oil, butter, refined sugar and it’s #glutenfree and #dairyfree

PUMPKIN SPICE + CHOCOLATE
👉 what’s not to love?

Ingredients:
1 cup pure pumpkin purée
3/4 cup nut butter
4 tbsp oat flour (finely ground rolled oats)
1 tsp baking soda
1/2 cup pure maple syrup
1/4 cup coconut sugar
4 large eggs
4 tsp pumpkin spice
Pinch of sea salt
1/2 cup dark chocolate chunks (+ extra for sprinkling on top)

Directions:
▪️Beat eggs and coconut sugar until fluffy then mix in maple syrup, pumpkin purée and nut butter until well combined.
▪️ Add the dry ingredients (except the chocolate chunks) and mix just until combined then fold in the chocolate chucks.
▪️ Pour the batter into a 9x13 parchment lined baking pan and sprinkle a few extra chocolate chunks on top.
▪️ Bake at 350F for 25 - 30 minutes.

Want to make your own PUMPKIN SPICE?? >>> check out my REEL for the recipe.

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EASY BLENDER HOLLANDAISE SAUCE Coming at you wit

EASY BLENDER HOLLANDAISE SAUCE

Coming at you with a little weekend #brunch inspo 😉

FULL RECIPE on the BLOG including 3 ways to prepare! 👉 LINK IN BIO @guidedwellnessbyangela

>>>>> http://guidedwellness.ca/hollandaise-sauce

Happy Brunching!

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EASY REFRIGERATOR PICKLED PEPPERS It takes only

EASY REFRIGERATOR PICKLED PEPPERS

It takes only minutes to prepare this EASY recipe and now we can enjoy our home grown jalapeño peppers all year round without any preservatives, additives and a ton less salt 👌

The best thing about these REFRIGERATOR PICKED PEPPERS is that they require 🚫 canning, 🚫 sealing and 🚫 stovetop.

To make 👉 simply slice your #jalapenopeppers and add them to a glass jar (with a tightly fitted lid). Prepare your pickling liquid using a ratio of 1 part apple cider vinegar + 2 parts water + a generous amount of salt + a pinch of cane sugar. Mix the pickling liquid well until the salt and cane sugar has completely dissolved. Pour the liquid into the jar and ensure the sliced peppers are completely submerged in the pickling liquid. Secure the jar with a tightly fitted lid and store in the fridge for months!

Add them to 🥗 salads, 🥪 sandwiches, 🍔 hamburgers, 🌮 tacos and more!

Happy pickling 😊
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RED MACA POWDER MACA is an #adaptogen which mean

RED MACA POWDER

MACA is an #adaptogen which means it has the ability to perform many functions such as triggering the production of #hormones and altering the body’s response to #stress to ensure that the entire body functions optimally (from the brain to the immune system).

MACA is a plant native to Peru. Growing in the volcanic soils of the highlands, MACA is rich in #minerals and #phytonutrients and is widely available in powder form or as a supplement.

RED MACA is said to be the best #maca when it comes to female health.

BENEFITS OF RED MACA FOR WOMEN:

▪️increasing energy
▪️boosting libido
▪️enhancing fertility
▪️balancing hormones
▪️promotes improvement in emotional and physical state
▪️reliving symptoms of menopause

The flavour of MACA root can be quite strong but I find it pairs well with chocolate (doesn’t everything?).

Try incorporating a serving size of maca powder into a yummy chocolate banana smoothie made with frozen bananas + cacao powder + milk of choice. Or blend it into my CHOCOLATE PEANUT BUTTER NICE CREAM. Check out my recent REEL for the recipe 👉

Have you tried MACA root? Let me know in the comments ⤵️

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