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WELCOME TO GUIDEDWELLNESS.CA

Hello! I'm ANGELA.

As a mother of four kids 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 healthy recipes that are delicious and easy to prepare along with wellness practices, meal prep strategies and more.

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OPEN HERE 👇 Welcome to PART 7 of this series wh

OPEN HERE 👇
Welcome to PART 7 of this series where I share secrets to weight-loss “they” (the diet industry) doesn’t want you to know.

▶️ but first SUBSCRIBE 📩 to the newsletter and receive the entire WEIGHT-LOSS series >>> link in bio @guidedwellnessbyangela

PROBIOTICS >>> are the live bacteria and yeasts that live in the gut. They are essential for optimum intestinal health, digestion, hearth health, mood but also…
DID YOU KNOW #probiotics can help you lose weight and belly fat ❓

Here’s how ⬇️
BODY WEIGHT REGULATION >>> research found that body weight seems to be related to the balance of 2 main families of good bacteria found in the gut (bacteroidetes and firmicutes).

ABSORPTION OF FAT & INFLAMMATION >>> studies found certain bacteria (Lactobacillus family) have been found to inhibit the absorption of dietary fat, ⬇️ inflammation and ⬆️ the amount of FAT excreted via 💩

BURN CALORIES >>> probiotics may help release the appetite-reducing hormones which may help you burn calories and fat.

FAT STORAGE >>> probiotics may help ⬆️ levels of fat-regulating proteins which may lead to decreased fat storage.

WAIST CIRCUMFERENCE >>> studies have found that certain strains of the Lactobacillus family can help you lose weight and BELLY FAT combined with exercise.

TRY THESE PROBIOTIC FOOD SOURCES 👉 yogurt, kombucha, raw apple cider vinegar, kefir, pickled veggies and fermented foods like sauerkraut, kimchi, fermented coconut milk (not an exhaustive list, but some of my personal favs!)

📣 TOMORROW I’ll be sharing my SAUERKRAUT recipe made w/ @masontops fermentation kit. HIT FOLLOW so you don’t miss it 👉 @guidedwellnessbyangela

❌ CONSIDER that a diet high in processed foods, refined sugars, and low in fibre foods can have a negative effect on your gut microbiome. Disturbing the balance of the good bacteria in your gut >>> one of the BEST ways to support your gut is with NUTRITION.
👉 RECIPES included in the 21-DAY HEALTHY RESET help to support your health + reset your gut (includes a 3-WEEK MEAL PLAN). ‼️ COMMENT “reset” for the instant downloadable 21-DAY RESET E-BOOK.

#weightlossjourney #weightloss #probiotics #nutritionist #fatloss #bellyfat

READ HERE 👇 Welcome to PART 6 of this series wh

READ HERE 👇
Welcome to PART 6 of this series where I share secrets to weight-loss “they” (the diet industry) doesn’t want you to know.

walking vs. running for fat loss >>> which one is better? (find out below)

▶️ but first hit FOLLOW, next SUBSCRIBE 📩 to the newsletter because I’ll be sending out the entire WEIGHT-LOSS series directly to your inbox >>> link in bio @guidedwellnessbyangela

You are on your #weightlossjourney and you’ve been told you need to move more in order to lose weight so you’re thinking of upping your #running routine. Running burns more calories right? Yes! BUT hold up just a minute ✋

WEIGHT LOSS isn’t a simple matter of energy in vs. energy out (similar to the discussion in PART 1 of this series calories in vs. calories out). Weight loss is NOT that simple. It also comes down to your #hormones and upping your running or cardio routine can sometimes do more harm 👿 than good.

Here’s why ⬇️
High intensity training causes an increase in cortisol, running for a long period of time or intense #cardio >>> requires much higher levels of cortisol to sustain that activity. Doing too many cortisol inducing workouts (too frequently) causes high levels of cortisol which can cause your body to store weight around the abdomen 😞

Walking has been found to lower BMI and waist circumference because it naturally lowers your cortisol levels >>> especially if you’re walking outside 🌳 (research shows that walking outside for just 15 minutes can decrease your #cortisol levels).

PLUS…walking can be done anywhere, anytime, it’s EASY on the joints and suitable for all fitness levels. It’s a gentle way to burn calories and restore energy (research shows walking can improve mental health and clarity, decrease risk of obesity, diabetes and cardiovascular disease and more!).

TRY swapping run days for walk days instead >>> to boost your #weightloss results, reduce anxiety and depression, and increase your energy!

🩷 I’m wearing the innovative 2-in-1 hair tie by @the88hairtie

‼️ COMMENT “reset” for the instant downloadable 21-DAY RESET E-BOOK >>> sustained weight-loss through healthy lifestyle management. ON SALE NOW for only $24

OPEN HERE ⬇️ How much protein do you really n

OPEN HERE ⬇️

How much protein do you really need for weight-loss? >>> check out my last post PART 5 of my new series…weight-loss secrets “they” (the diet industry) doesn’t want you to know! If you missed it, go back and check it out 👈

But first, 📌 SAVE THIS LIST for your next grocery shop and don’t forget to FOLLOW @guidedwellnessbyangela for more!

Here is a helpful list of high-protein sources so you can easily reach your daily protein intake goals. Remember to distribute your protein intake throughout the day as opposed to all in one meal. AIM to include 25-35g of protein at each meal and 15-25g each snack, as discussed in PART 5 👍

⬇️ 25g of PROTEIN LOOKS LIKE THIS ⬇️

3oz lean ground turkey
4oz canned tuna
4oz grilled salmon
1 cup egg whites
310g tofu
1.5 cup black beans
3.5oz roast pork tenderloin
3oz cooked ground beef
3.5oz grilled halibut
1 cup cottage cheese
1.5 cup chickpeas
3.5oz deli turkey
8 medium shrimp
4oz grilled steak
1 cup green yogurt
1 scoop whey protein
1 1/4 cup cooked lentils
4 eggs

Don’t forget about your veggies 🥕 🥦 🍅 they contain protein as well along with micronutrients (vitamins, minerals, antioxidants) that are vital to your health as well as FIBRE which is another important nutrient when it comes to weight-loss. To form a balanced meal, pair your proteins above ⬆️ with an abundance of veggies and don’t forget about healthy fats.

📣 more about FIBRE and HEALTHY FATS in PART 8 and 9 of my WEIGHT-LOSS series FOLLOW @guidedwellnessbyangela so you don’t miss it!

SUBSCRIBE 📩 to the newsletter because I’ll be sending out the entire WEIGHT-LOSS series directly to your inbox >>> link in bio @guidedwellnessbyangela

‼️ COMMENT “reset” for the instant downloadable 21-DAY RESET E-BOOK >>> sustained weight-loss through healthy lifestyle management which includes a done-for-you 3-week meal plan (60+ recipes that are high-protein, high-fibre, and balanced). ON SALE now for a limited time only $24

#highprotein #fatloss #weightloss #weightlossforwomen #macros #highproteinmeals #protein #proteinrecipes #nutritionist #weightlossjourney #losebellyfat #groceryshopping #grocery #mealplan #highproteindiet

Let’s jump in…. Welcome to PART 5 of this 10 p

Let’s jump in….
Welcome to PART 5 of this 10 part series where I share secrets to weight-loss “they” (the diet industry) doesn’t want you to know.

how much protein do you REALLY NEED for weight-loss >>> the answer is not what you think (keep reading)

▶️ but first hit FOLLOW, next SUBSCRIBE 📩 to the newsletter because I’ll be sending out the entire WEIGHT-LOSS series directly to your inbox >>> link in bio @guidedwellnessbyangela

Protein is important so many of the body’s functions especially weight-loss and body composition. Health “gurus” and people on the internet will tell you 👉 your daily protein intake should be around 0.8 g/kg of body weight which is fine as a general rule of thumb BUT when it comes to WEIGHT-LOSS, the science says different!

Studies suggest increasing your daily protein intake to 1.8 - 2.7 g/kg of body weight for more FAT LOSS.

Here’s why…

💪 a higher protein intake can offset some of the potential loss of muscle when in a calorie deficit >>> one study found that when athletes increased their daily protein to 2.4 g/kg of body weight they lost more FAT and less MUSCLE compared to those who just ate the recommended 0.8 g/kg of body weight.

🔥 protein has a higher thermic effect 20-30% vs carbs (5-10%), and fats (0-3%) >>> example: 100 calories from protein = 70 useable calories which helps to boost your metabolism which means that it helps you to burn more calories around the clock.

⬇️ protein can help reduce hunger and control appetite >>> researchers have shown that it is more effective than carbs and fats for switching off hunger signals and promoting satiety.

📏 reduce waist circumference >>> a fat-reduced diet high in protein seems to enhance weight loss and provide a better long-term maintenance of reduced intra-abdominal fat stores.

TAKEAWAY ➡️ AIM to include 25-35g of protein at each meal and 15-25g each snack ( it’s important to distribute your protein intake throughout the day as opposed to all in one meal).

📣 don’t miss tomorrow’s post @guidedwellnessbyangela I’ll be sharing my protein essentials for WEIGHT-LOSS and serving suggestions to meet your daily protein goals!

#highprotein #weightloss #fatloss

RECIPE HERE ⬇️ Can Alcohol Make You Fat? >>>

RECIPE HERE ⬇️

Can Alcohol Make You Fat? >>> check out my last post PART 4 of my new series >>> weight-loss secrets “they” (the diet industry) doesn’t want you to know! We’re talking all things alcohol 🍺 🍷 so go back and check it out ⬅️

In the meanwhile, here the recipe for the MOJITO MOCKTAIL I promised made with functional ingredients including mint water from @purebotanicacompany Get the recipe below ⬇️

But first, 📌 SAVE THIS RECIPE. Trust me you’ll be looking for it later and don’t forget to FOLLOW @guidedwellnessbyangela for more!

If you are trying to limit alcohol, but still want to enjoy a fun drink…what if we take alcohol out of the cocktail recipe and replace it with functional good-for-you ingredients? Ingredients that not only taste good but make you FEEL good after drinking it!

👉 Try adding berries, herbs or botanical distillates (herbal waters) which have been used for centuries and they are not only flavourful but they have great health benefits!

This MOJITO MOCKTAIL is made with @purebotanicacompany MINT WATER made through the process of distillation. It offers refreshing hydration and invigorates the senses.

BENEFITS OF MINT WATER👇
✔️ aids in digestion
✔️ calms upset stomach & bloating
✔️ provides relief from cramps
✔️ reduces nausea
✔️ excellent for hydration
✔️ increases mental alertness

RECIPE: MOJITO MOCKTAIL

INGREDIENTS:
▪️ 10 mint leaves
▪️ 2 tsps coconut sugar
▪️ 2 Tbsps lime juice
▪️ 1 Tbsp mint water @purebotanicacompany
▪️ sparkling water

DIRECTIONS: Place mint leaves and coconut sugar in a glass and muddle them together for 1 minute >>> add lime juice and mint water >>> add ice and top with sparkling water >>> garnish with lime slices, mint and/or fresh fruit.  
FOLLOW @guidedwellnessbyangela for EASY healthy recipes + meal prep inspo

#herbal #functionalherbs #foodismedicine #explorepage #holistichealth #holisticnutrionist #holisticnutrition#PureBotanicaCompany #vibratehigher #mocktails #mojito #longweekend #labourday #mint #mocktailrecipes #cocktails

MY 2 CENTS 👇 Welcome to this series where I sha

MY 2 CENTS 👇
Welcome to this series where I share secrets to weight-loss “they” (the diet industry) doesn’t want you to know.

PART 4: can alcohol make me fat? >>> my 2 cents (read below)

▶️ but first hit FOLLOW, next SUBSCRIBE 📩 to the newsletter because I’ll be sending out the entire WEIGHT-LOSS series directly to your inbox >>> link in bio @guidedwellnessbyangela

In my opinion, as a future Holistic Nutritionist, it’s best to LIMIT ALCOHOL while on your weight loss or health journey, here’s why...

❌TRA CALORIES >>> not only does alcohol add on extra calories (1gr = 7 calories) but overdoing it can lead to extra munching and eating irresponsibly.

🤢 THE HANGOVER >>> alcohol can negatively affect how you feel the next day which may result in a missed workout or more irresponsible eating.

🍯 SUGAR TRAP >>> alcoholic drinks contain sugars, which increase your total calorie content further 🍷 175ml wine = 160 calories🍺 pint beer = 200 calories and don’t get me started on coolers filled with artificial sweetness and ‘natural’ flavours 😷

👎 FAT STORAGE >>> calories from alcohol cannot be stored and have to be used as they are consumed, so calories in excess of requirements from other foods get stored as FAT instead.

☠️ TOXIC >>> alcohol is potentially toxic to all of the cells and organs of the body and if it builds up to high concentrations, it can cause damage to the liver, stomach and brain.

The good news is that fun, cute drinks are not out of the equation! Like this MOJITO ⬆️ made with functional ingredients including @purebotanicacompany 👉 I’ll be sharing the recipe tomorrow so hit FOLLOW so you don’t miss it @guidedwellnessbyangela

While I’m a firm believer in balance and the 80/20 rule of living, there are times in our life when we can greatly benefit from a RESET >>> a time to cleanse the pallet, reintroduce nutrient dense foods, limit alcohol 🍷 and inflammatory foods.

🍁 FALL is the perfect time for a reset, to get back into healthy habits that serve us.

‼️ COMMENT “reset” for the instant downloadable 21-DAY RESET E-BOOK >>> sustained weight-loss through healthy lifestyle management. ON SALE now for a limited time only $24

Let’s jump in…. Welcome to PART 3 of this 10 p

Let’s jump in….
Welcome to PART 3 of this 10 part series where I share secrets to weight-loss “they” (the diet industry) doesn’t want you to know.

weight-loss is more about mindset than it is about food >>> learn 3 ways to shift your mindset (see below)

▶️ but first hit FOLLOW, next SUBSCRIBE 📩 to the newsletter because I’ll be sending out the entire WEIGHT-LOSS series directly to your inbox >>> link in bio @guidedwellnessbyangela

mindset shift 1️⃣
Don’t get hung up on the end goal >>> especially if you have a goal of losing 20 or 30 pounds….that takes time! You will only get discouraged or overwhelmed. Instead feel appreciation for each day and week that you stay committed to your daily habits. What you do each day = your future. At the very least feel satisfaction for where you are standing right now. Energy is everything. Energy = emotion/feeling.

mindset shift 2️⃣
All or nothing mentality >>> instead switch to 80/20 balanced lifestyle. No foods are off limits. You don’t want to fall into the restrict then binge cycle 🔁 I spoke about in PART 2 🍫 (check back to my previous post). Instead consider what you can ADD into your lifestyle and your plate rather than take away. Crowd out the old stuff that’s not serving you with more of the good stuff. Movement, fresh air, meditation, fruits, veggies, protein, micronutrients.

mindset shift 3️⃣
Feel “as if” >>> to reach your goal your vibration needs to be aligned with the vibration of that goal. That is how the Law of Attraction works (read more about this in my goal setting post). Your vibration is your energy, your emotions or feeling. So what does it feel like to be 20 pounds lighter? What are you wearing? Where are you going? How does that make you feel? Confident! Powerful! Beautiful! Feel those feelings today!

REMEMBER: If you want to lose weight (and keep it off 🙃), you need to make sustainable changes in your lifestyle for good!

‼️ COMMENT “reset” for the instant downloadable 21-DAY RESET E-BOOK >>> sustained weight-loss through healthy lifestyle habits, recipes, meal plans, mindset and more! ON SALE now for a limited time only $24

#weightloss #fatloss #loseweight #weightlossforwomen

GET THE RECIPE 👇 The # 1 Dessert For Weight-Lo

GET THE RECIPE 👇

The # 1 Dessert For Weight-Loss >>> check out my last post PART 2 of my new series >>> weight-loss secrets “they” (the diet industry) doesn’t want you to know! We’re talking all things dessert 🍨 🍫 so go back and check it out ⬅️

In the meanwhile, I’ll leave these peanut butter chocolate chip protein bites right here for you! Get the recipe below ⬇️

But first, 📌 SAVE THIS RECIPE. Trust me you’ll be looking for it later and don’t forget to FOLLOW @guidedwellnessbyangela for more!

I was inspired to make these after trying the peanut butter @freshii energii bites and immediately thought “I could do better!” 🤔

I personally found them to be overly sweet and they have a handful of ingredients I’d rather do without.

HERE is my version which contains 2x more protein, 1/3 less sugar and made without ❌ gum acacia ❌ soy lecithin and ❌ sunflower oil.

Seed oils like sunflower oil 🌻 are subjected to high temperatures and intense processing that includes harsh chemicals, bleaching, and deodorizing. They are highly refined and can contribute to inflammation in the body and we don’t want that so MAKE THESE INSTEAD.

RECIPE: better than freshii energii bites
INGREDIENTS:
▪️ 1/2 cup natural peanut butter
▪️ 1/4 cup ground oats or quick oats
▪️ 1 scoop unflavoured protein powder
▪️ 3 Tbsps pure maple syrup
▪️ 2 Tbsps mini chocolate chips @enjoylifefoods
▪️ pinch sea salt
▪️ 3 Tbsp unsweetened shredded coconut (ground finer)

TO MAKE >>> Add all the ingredients to a bowl (except the coconut) and mix to combine. Form into small balls (bites) about 1 heaping tsp and roll in the coconut.

#energybites #energyballs #blizzballs #highprotein #highproteintreats #chocolatepeanutbutter #freshii #healthytreats #healthydesserts #inflammation #holisticnutritionist #holistichealth #seedoils

OPEN HERE 👇 Welcome to PART 2 of this 10 part s

OPEN HERE 👇
Welcome to PART 2 of this 10 part series where I share secrets to weight-loss “they” (the diet industry) doesn’t want you to know.

the #1 dessert for weight loss >>> 🍰 🧁 🍪 the answer might surprise you (read below).

▶️ but first hit FOLLOW, next SUBSCRIBE 📩 to the newsletter because I’ll be sending out the entire WEIGHT-LOSS series directly to your inbox >>> link in bio @guidedwellnessbyangela

When it comes to weight-loss, we are programmed to fear dessert. It’s fattening, full of sugar and loaded with calories. As a result, the diet industry makes a ton of money marketing low-fat, low-sugar, low-calorie packaged foods that are suppose to be “better” options for those looking to lose weight. Firstly, no food is inherently bad 👿 and no food is guaranteed to make you gain weight.

If #weightloss is your goal, you can still have dessert 🍨 if you want to! Dare I say….allowing yourself to enjoy a sweet treat can actually help make weight loss easier! SO this might surprise you BUT the best dessert for weight loss is >>> a mindful portion of ANY dessert that you like without sabotaging your weight loss goals. (read that again)

Consider that restricting foods you like, can often lead to a vicious cycle 🔁 of restriction >>> followed by shame and guilt >>> leading to more restriction >>> then binging again. Whereas having a mindful portion of something you like to eat can help you establish a healthy relationship with dessert and finally break the cycle. (But what is a “mindful portion”? See pinned comments).

A RESTRICTIVE mindset makes us feel like we are missing out, sacrificing, depriving ourselves >>> which is not a SUSTAINABLE approach to weight loss. 🧐 In fact, 95% of dieters fail to MAINTAIN their weight loss within a 5-year period ⬇️

Therefore a knowledge of effective, sustainable, enjoyable and realistic practices are essential >>> A HOLISTIC APPROACH to weight loss begins with your daily habits, which turn into permanently lifestyle changes!

‼️ COMMENT “reset” for the instant downloadable 21-DAY RESET E-BOOK >>> sustained weight-loss through healthy lifestyle management (including dessert!).

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