brides for marriage – Guided Wellness

Skip to content

Home
BLOG page
Recipes
Meal Prep
Wellness
work with me
About
Contact Me
Toggle website search

There aren't any posts currently published in this category.

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

OATMEAL CHOCOLATE ENERGY BALLS
CREAMY SOUTHWEST DRESSING
EASY TAHINI DRESSING
THAI PEANUT SAUCE
ASIAN INSPIRED BUDDHA BOWL WITH PEANUT SAUCE

INSTAGRAM

guidedwellnessbyangela

RECIPE HERE 👇👇👇 ‘BROWN SUGAR’ CINNAM

RECIPE HERE 👇👇👇

‘BROWN SUGAR’ CINNAMON ICED LATTE

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

Copycat Starbucks ICED BROWN SUGAR drink but WITHOUT 🚫 the fake flavours, preservatives and kilo of processed sugar!

The syrup is made from scratch using coconut sugar, vanilla and cinnamon. It takes literally 5 mins to make and you can store it in the fridge for weeks!

KIDS VERSION >>> I make these without the espresso for the kids as a fun Starbucks copycat that doesn’t cost me $500 for all 4 kids to enjoy 🙃

‘BROWN SUGAR’ CINNAMON SYURP:
▪️ 1 cup of water
▪️ 1 cup coconut sugar
▪️ 1 tsp ground cinnamon
▪️ 1 tsp pure vanilla extract
Optional: 2 cinnamon sticks

TO MAKE >>> add the ingredients to a medium saucepan and gently simmer over medium heat. Once the sugar has dissolved remove from heat and allow to cool. Store in an airtight container in the fridge for up to 2 weeks.

ICED LATTE:
▪️ 3/4 milk of choice
▪️ 1 - 2 Tbsps brown sugar cinnamon syrup
▪️ one shot of espresso
▪️ ice, for serving

To a tall glass add ice, milk, espresso and brown sugar cinnamon syrup. Stir and enjoy!

FOLLOW 👉 @guidedwellnessbyangela

{ latte, Starbucks, copycat Starbucks, iced coffee, fall drinks, refined sugar free, coffee shop coffee asthetic, asthetic, coffee bar, asmr, oat milk, oat mylk, oat milk latte, pumpkin season, Starbucks copycat bubble tea, milk tea, coffee culture, holistic health, holistic nutrition, Toronto nutritionist, Toronto blogger }

#latte #starbucks #copycat Starbucks #starbuckscopycat, #starbuckscoffee, #icedcoffee, #oatmilk #oatmilklatte, #coffee #falldrinks, #refinedsugarfree #refined sugar free #coffeeshop #coffeeasthetic #asthetic, #milktea, #coffeebar, #coffeeculture, #psl, #holistichealth, #bubbletea, #holistic nutrition, #Torontonutritionist, #Torontoblogger #guidedwellnessbyangela #asmrfood #asmr

LOW CALORIE RECIPE 👇 FOLLOW @guidedwellnessbya

LOW CALORIE RECIPE 👇

FOLLOW @guidedwellnessbyangela for EASY healthy recipes and meal prep inspo

SUNDAY MEAL PREP
I’m making…

ROASTED BUTTERNUT SQUASH SOUP

👉 It’s good source of fiber, potassium, and other beneficial nutrients. good for digestion, blood pressure, healthy skin and hair, and it’s low in calories!

✔️ SAVE this recipe
@@ TAG a friend who might enjoy!

(Serves 6-8)
INGREDIENTS:
▪️ 1 large butternut squash (about 3 – 4 lbs)
▪️ 2 Tbsps extra virgin olive oil for drizzling
▪️ 1 medium yellow onion
▪️ 2 medium carrots
▪️ 1.5 tsp sea salt, divided
▪️ 1 tsp ground cumin powder
▪️ 1 tsp ground ginger powder
▪️ ½ tsp ground coriander powder
▪️ ¼ tsp ground cinnamon
▪️ 1/8 teaspoon ground whole nutmeg
▪️ 1 tsp cane sugar (or maple syrup), optional
▪️ 3 – 4 cups boiling water (or vegetable broth), or more as needed
▪️ Optional for serving: drizzle of plain natural yogurt or coconut milk, sprinkle of chopped fresh cilantro or chives, croutons, roasted pumpkin seeds.

DIRECTIONS:

Step 1: Roast the vegetables: Preheat oven to 375F. Line a large baking sheet with parchment paper. Cut the squash vertically down the middle and remove the seeds. Peel onion and cut in half. Peel carrots and cut in half vertically. Rub the insides of the squash halves with a 1 tbsp olive oil, add a sprinkle of sea salt and place the halves onto a baking sheet cut-side down. Drizzle the remaining olive oil onto the cut onion and carrots and spread out onto the baking sheet. Bake until tender and completely cooked through, about 40 to 50 minutes. Let cool, then scoop out the flesh and set aside. Chop the cooked onion and carrots into smaller pieces and set aside.

DIRECTIONS con’t in comments ⬇️

{ soup season, butternut squash, soup recipes, fall recipes, low calorie, low calorie recipes, healthy recipes, weight loss, holistic health, holistic nutrition, Toronto nutritionist, Toronto blogger, meal prep, meal prepping, Sunday meal prep }

#soupseason, #fallseason #fallrecipes #reset #healthyhabits #butternutsquash #butternutsquashsoup #souprecipes #lowfatrecipes #lowcalorie #lowcalorierecipes. #weightloss #holistichealth #holisticnutrition #guidedwellnessbyangela

MAKE IN 5 MINS 👇 If you struggle with eating h

MAKE IN 5 MINS 👇

If you struggle with eating healthy >>> meal prepping can help. FREE MEAL PREP GUIDE link in BIO ➡️ @guidedwellnessbyangela

This lunch came together in 5️⃣ MINUTES thanks to MEAL PREP. I love having a mix of COOKED and RAW veggies in the fridge ready and waiting. It’s one of my favourite meal prep strategies.

GREEN VEGGIE MEAL PREP:

✔️ sautéed kale
✔️ roasted asparagus
✔️ cucumber sticks

ADD protein >>> EGGS are always a quick and wholesome option. These came straight from my backyard 🐓 (of course you can always meal prep your protein of choice for work lunches or lunches on-the-go).

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

{ easy lunch, lunch ideas, balanced meal, balanced plate, easy dinner, holistic health, protein meals, holistic nutrition, holistic nutritionist, greens, egg dishes, five minute meals, 5 min meals, meal prep, meal prepping, Toronto blogger, Toronto nutritionist }

#mealprep #mealprepping #mealprepideas #healthyeating #healthymealprep #cleaneating #weekdaydinner #momblogger #dinnerrecipes #weekdaydinners #easylunch #easylunchideas #eggs #greens #hobbyfarm#fiveminutemeals #5minmeal #5minute #5minutemeal #discoverunder5k #discoverunder10k #mealpreplife #balancedplate #protein #holistichealth #holisticnutrition
#healthylifestyle #explorepage #guidedwellnessbyangela

SECRET INGREDIENT 👇 This smoothie tastes like

SECRET INGREDIENT 👇

This smoothie tastes like dessert but it has 9 grams fibre + 17 grams of protein and is made with nutrient dense ingredients.

It’s DAY 12 of my free 21 DAY HEALTHY RESET program where I share holistic nutrition and wellness practices for the mind + body + spirit to get back on track after the summer.

This is breakfast for DAY 12 >>> PUMPKIN PIE SMOOTHIE

This PUMPKIN PIE SMOOTHIE is THiCC,
creamy and rich thanks to a secret ingredient 👇

INGREDIENTS:
▪️ 3/4 cup frozen sliced banana
▪️ 3 Tbsps pure pumpkin purée
▪️ 1/2 cup coconut milk (or milk of choice)
▪️ 1 pasture-raised raw egg 🤫
▪️ 1 Tbsp ground flax
▪️ 1 Tbsp almond butter
▪️ 1 tsp pumpkin spice blend
▪️ 1 Tbsp date syrup
▪️ 1/2 tsp of pure vanilla extract

👉 1 pasture-raised raw egg. YES, trust me on this it really adds to the creamy texture as well as provides added protein and other good stuff + you won’t even know it’s there...but if you’re a bit squeamish (or pregnant) of course you can omit.

FREE GUIDE >>> MEAL PREP 101 recipes +++
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

Follow @guidedwellnessbyangela for EASY healthy recipes and meal prep inspo

{ smoothies, high protein, smoothie recipes, high fibre, protein powders, smoothie bowls, pumpkin pie, pumpkin spice, fall recipes, pumpkin season, holistic health, holistic nutrition, Toronto nutritionist, Toronto blogger }

#healthyhabits
#veganrecipes
#healthyrecipes
#highfibre #highproteinrecipes #highprotein
#smoothie #smoothiebowls #smoothierecipes#pumpkinspice #fallrecipes #pumpkinrecipes #pumpkinseason
#momblogger #discoverunder5k #discoverunder10k #vegan #healthylifestyle #guidedwellnessbyangela #holistichealth #holisticnutrition

GIVEAWAY 👇 📣 I’ve teamed up with @maekab

GIVEAWAY 👇

📣 I’ve teamed up with @maekabox for this amazing giveaway!!!

It’s DAY 11 of my free 21 DAY HEALTHY RESET and for lunch we’re enjoying this balanced bento box 🍱

Two lucky winners will be selected to win the only marked and measured (patent pending) @maekabox BENTO BOX including the Just maekabox e-book filled with simple bento box combinations.

I love using the @maekabox for meal prepping and portion control. The box is marked and measured taking the guesswork out of portions and eliminating the need measuring cups! It comes with 2 compartments, sliders for easy dividing, utensils and a bamboo lid that can be used as a mini cutting board for soft foods.

Here’s how to enter:
✔️ FOLLOW @guidedwellnessbyangela and @maekabox
✔️ LIKE this post
✔️ SAVE this post
✔️ TAG a friend new to my account for an additional entry

Contest closes Monday October 2nd at 11:59pm ET. Open to residents of Canada + US only. Contest not affiliated with Meta. We will not DM you and ask for your cc so be aware of any scams!

GRAB-N-GO LUNCH BOX👇
▪️ 2 hard boiled eggs
▪️ 1.5 cups carrots + cucumbers
▪️ 8 seed crackers
▪️ 5 pitted dates
▪️ 1 oz havarti cheese
>>> Adjust portions/macros to meet your dietary needs.

If you struggle with eating healthy, meal prepping can help. GRAB MY FREE MEAL PREP GUIDE link in my bio 👉 @guidedwellnessbyangela for your FREE copy!

{ bento box, lunch ideas, high protein, weight loss, giveaway. lunch boxes, portion control, snack plate, snack lunch, 5 minute meals, healthy lunches, meal prep, meal prepping, easy lunch ideas. Snack box, holistic nutrition, holistic health, Toronto nutritionist, Toronto blogger }

#healthylunches #highptotein #lunchbox #bentobox #easylunchideas #snackplate #mealprep #mealprepping #reset #weightloss #mealprepmadeeasy #easylunchboxes #snackbox #portioncontrol

STEAL MINE 👇 Sharing my MORNING ROUTINE with

STEAL MINE 👇

Sharing my MORNING ROUTINE with you in hopes to….

▪️ INSPIRE you to create a SUSTAINABLE routine of your own

▪️ MOTIVATE you to change your morning routine if it’s not setting you up for a successful day, week, month…etc.

▪️or simply steal my exact morning routine if you like! (exact routine below)

FOLLOW 👉 @guidedwellnessbyangela
✔️ SAVE this post

I consider these my ‘non-negotiables’ which means I can’t talk myself out of these habits. Rain or shine these practices are happening and I cant make excuses to get myself out of them. Just like showing up for work each day, committing to a dentist appointment or brushing your teeth before bed. These practices are part of my morning. PERIOD.

This morning routine is also featured as part of my 21 DAY HEALTHY RESET (link in caption to join @guidedwellnessbyangela )

My NON-NEGOTIABLES when it comes to my MORNING ROUTINE ⬇️

▪️ No screens/devices 30mins upon waking
▪️ lemon water
▪️ green drink
▪️ movement (30mins/day + strength training 3x/week)
▪️ get outside (at least 10mins a day)
▪️ 15mins personal development or self care
▪️ probiotic
▪️ high-fibre breakfast

This routine works for me because I enjoy it and it’s realistic. I make time for it because it’s important for me and see the difference in the way I feel when I don’t follow through.

REMEMBER >>>> Dedication over motivation. Don’t rely on motivation to get you out of bed earlier or press start on the treadmill. Motivation comes and goes. It can’t be relied on. PERIOD.

{ daily movement, weight loss, reset, detox, cleanse, daily habits, motivation, goals, pillars for health, immune system, immune health, morning routine, goals, green drink, exercise, top exercise for weight loss, holistic health, holistic nutrition, holistic nutritionist, Toronto blogger, Toronto nutritionist }

#reset #cleanse #detox #immunesystem #dailyhabits #immunehealth #goals #morningroutine #motivation #21day #weightloss #exercise #pillarsforhealth #discoverunder5k #discoverunder10k #holistichealth #holisticnutrition
#healthylifestyle #explorepage #guidedwellnessbyangela

HIGH-PROTEIN SMOOTHIES 🚫 NO PROTEIN POWERS FO

HIGH-PROTEIN SMOOTHIES 🚫 NO PROTEIN POWERS

FOLLOW 👉 @guidedwellnessbyangela for EASY recipes + meal prep inspo

Protein powder, like any supplement, have their place but they are no substitute for whole foods in my opinion.
➡️ Most brands contain additives, preservatives, fake vitamins, sweeteners, artificial and natural flavours and can be hard for your body to digest and assimilate.

UNPOPULAR OPINION: Always aim to reach your protein goals with nutrient foods first before supplementing.

✔️ SAVE this POST
@@ TAG someone you want to share a smoothie with 😊

CHOCOLATE PEANUT BUTTER SMOOTHIE
▪️ 3/4 cup frozen sliced bananas
▪️ 2 tsps cocoa powder
▪️ 2 tsps natural PB (or nut butter)
▪️ 1 Tbsp hemp seeds
▪️ 1/3 cup milk of choice
▪️ 1 scoop collagen
▪️ 1/2 cup crushed ice
▪️ 1/2 cup water

CALS: 379 Carbs 44g Protein 24g Fat 13g Fibre 6.2g

BLUEBERRY VANILLA SMOOTHIE
▪️ 3/4 cup frozen blueberries
▪️ 3/4 cup plain natural yogurt
▪️ 1/2 medium banana
▪️ 1 Tbsp chia seeds
▪️ 1 Tbsp hemp seeds
▪️ 2 tsps pure honey
▪️ 1 tsp of pure vanilla extract
▪️ 1/2 cup water

CALS: 417 Carbs 61g Protein 17g Fat 14g Fibre 11g

PUMPKIN PIE SMOOTHIE
▪️ 3/4 cup frozen sliced banana
▪️ 3 Tbsps pure pumpkin purée
▪️ 1/2 cup coconut milk (or milk of choice)
▪️ 1 pasture-raised raw egg
▪️ 1 Tbsp ground flax
▪️ 1 tsp pumpkin spice blend
▪️ 1 Tbsp date syrup @dvashorganics
▪️ 1/2 tsp of pure vanilla extract

CALS: 450 Carbs 56g Protein 17g Fat 19g Fibre 9g

FREE GUIDE >>> MEAL PREP 101 recipes +++
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

{ smoothies, high protein, smoothie recipes, high fibre, supplements, protein powders, smoothie bowls, pumpkin pie, pumpkin spice, fall recipes, pumpkin season, blueberry, chocolate, chocolate peanut butter, holistic health, holistic nutrition, Toronto nutritionist, Toronto blogger }

STEAL MY MEAL PLAN 👇 It’s DAY 8 of my free 2

STEAL MY MEAL PLAN 👇

It’s DAY 8 of my free 21 DAY HEALTHY RESET and here’s what’s on the menu 👉 ASIAN INSPIRED BUDDHA BOWL with a delicious peanut sauce.

FOLLOW 👉 @guidedwellnessbyangela

MEAL PREP these 4 ingredients PLUS a delicious sauce (recipe below) and enjoy EPIC bowls all week long!

HEALTHY HABIT HACK >>>> Set yourself up for success by having healthy options in your fridge at all times! Save time in the kitchen and make it easier to enjoy nutrient dense options AND always have a delicious dressing or sauce to keep things interesting!

❌ STEAL MY MEAL PLAN HERE ❌

1️⃣ Shredded cabbage 👉 wash and shred green or purple cabbage.

2️⃣ Roasted chickpeas 👉 drain, rinse and dry canned chickpeas. Drizzle with EVOO + season with paprika, garlic powder, cumin powder and sea salt. Roast 425F for 20 mins or until crispy.

3️⃣ Roasted sweet potatoes 👉 chop into 1-inch cubes. Prepare same as directions above for roasted chickpeas.

4️⃣ Rice Noodles 👉 prepare as per package instructions.

TO MAKE THE BOWL >>> add all of the prepped ingredients and top with fresh cilantro, green onions, chopped cashews AND drizzle with this THAI PEANUT SAUCE ⬇️

Ingredients:
▪️ 1/2 cup natural unsalted peanut butter
▪️ 3-4 tbsps fresh lime juice (approx 2 limes)
▪️ 2 tbsps Tamari sauce
▪️ 2 tbsps pure maple syrup
▪️ 2 tbsps graded fresh ginger
▪️ 1-2 garlic cloves grated
▪️ 1 tbsp fish sauce
▪️ 1 tbsp pure sesame oil
▪️ 1/3 -1/2 cup water

Directions:
Combine all of the ingredients, excluding the water, and mix together well. Next add the water a bit at a time until you reach your desired consistency. The mixture will be slightly thick at first but careful not to add in too much water at a time.

CREATE over 100+ Buddha Bowl variations including RECIPES like this one in the FREE BUDDHA BOWL GUIDE click the link in bio 👉 @guidedwellnessbyangela or type ➡️ https://mailchi.mp/24f93901c7ca/buddha-bowl-guide

{ nourish bowl, Buddha bowl, high protein, easy lunches, easy dinners, weeknight meals, plant forward, meal prep, meal prepping, Monday meal prep, peanut sauce, Asian recipes, holistic health, holistic nutrition, Toronto nutritionist, Toronto creator }

RECIPE HERE 👇 Heading into WEEK 2 of the 21 D

RECIPE HERE 👇

Heading into WEEK 2 of the 21 DAY HEALTHY RESET and here’s what I’m meal prepping today…..Navy Bean and Lentil Barley Soup.

✔️ SAVE this RECIPE
FOLLOW 👉 @guidedwellnessbyangela

Stews, chilis, and hearty soups like this NAVY BEAN AND LENTIL BARLEY SOUP are the perfect dishes to include as part of your weekly meal prep. You can effortlessly cook up a double (or triple) batch, enjoy leftovers during the week, and even freeze a portion to be enjoyed weeks ahead. Recipes like this one re-heat extremely well and present the perfect opportunity to incorporate whole grains and seasonal local plant foods into your weekly meals.

NAVY BEAN AND LENTIL BARLEY SOUP

(serves: 8-10)
INGREDIENTS:
▪️ 2 tbsp olive oil
▪️ 2 small onions, diced
▪️ 3 large carrots, diced
▪️ 2 ribs celery, diced
▪️ 4 cloves garlic, minced
▪️ 156ml tomato paste
▪️ 1/3 cups white wine
▪️ 2 slices of prosciutto, optional
▪️ 9 cups vegetable stock or water
▪️ 1 cup pearled organic barley @edenfoods
▪️ 1 1/2 cup dry green lentils @edenfoods
▪️ 4 bay leaves
▪️ 2 tbsp chopped parsley
▪️ 3 tsp sea salt
▪️ 2 tsp cane sugar
▪️ 1 tsp dried oregano
▪️ ½ tsp cracked black pepper
▪️ 1 cup organic navy beans @edenfoods
▪️ 1 cup finely chopped kale

DIRECTIONS pinned in comments.

✅ GRAB MY FREE GUIDE TO MEAL PREP for more meal prep strategies, RECIPES 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

Follow @guidedwellnessbyangela for EASY healthy recipes and meal prep inspo

{ soup season, fall recipes, soup recipe, meal prep, meal prepping, Sunday meal prep, gut health, plant forward meals, plant forward meal prep, batch cooking, hearty soups, holistic health, holistic nutrition, mom blogger, Toronto creator, Toronto nutritionist }

Follow on Instagram

connect with me

Opens in a new tab
Opens in a new tab
Opens in a new tab
Opens in a new tab

SUBSCRIBE TO GUIDED WELLNESS

Subscribe to Guided Wellness and get the latest recipes and wellness tips delivered straight to your inbox.

Email is required Email is not valid

Accept GDPR Terms This field is required

Thanks for your subscription.

Failed to subscribe, please contact admin.

PODCAST – have a listen here!

Opens in a new tab

CONNECT with me

I would love to hear from you! Feel free to email me at angela@guidedwellness.ca or connect with me on SOCIAL:

Home
Contact Me
Privacy Policy

Facebook Twitter Instagram Pinterest

Copyright @ 2023 | Guided Wellness

Home
BLOG page
Recipes
Meal Prep
Wellness
work with me
About
Contact Me
Toggle website search

Type your search