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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

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

INSTAGRAM

guidedwellnessbyangela

PROBIOTIC MANGO SMOOTHIE // FOLLOW @guidedwellness

PROBIOTIC MANGO SMOOTHIE // FOLLOW @guidedwellnessbyangela for EASY healthy recipes + meal prep inspo

Made with plain natural yogurt but could also use Kefir. YOGURT and KEFIR are both great sources for probiotics 👉 the GOOD live bacteria and yeasts. Maintaining a proper balance of bacteria in our gut improves digestion and mood. It can also block dangerous organisms that can cause infections as well as boost our immune system.

GROCERY STORE TIP >>> when shopping for plain natural yogurt or kefir look for no sugar added, no artificial flavours, no colourants and no natural flavours - because there is nothing natural about ‘natural flavours’. If you want me to share more about this let me know in the comments below.

RECIPE: PROBIOTIC MANGO SMOOTHIE

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INGREDIENTS:
▪️ 1 frozen banana, chopped
▪️ 1/2 cup mango, chopped
▪️ 1/4 cup plain natural yogurt (or kefir)
▪️ 1 scoop unflavoured collagen
▪️ water as needed to reach desired consistency

Add all ingredients to a high speed blender and blend until smooth. Add water as needed to reach your desired consistency.

✔️ MEAL PREP TIP: Include freezing ripe chopped fruit as part of your weekly MEAL PREP. Ripe bananas, ripe avocados, seasonal fruits, even chopped raw cauliflower and zucchini. You’ll have a great selection ready and waiting for smoothies on demand all week long 😉

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.

#healthyhabits
#probiotics #kefir #yogurt #guthealth
#healthyrecipes
#mealprep
#mealprepping
#smoothie #smoothiebowls
#mealprepideas #healtheating #healthymealprep #cleaneating
#momblogger #discoverunder5k #discoverunder10k #mealprepmonday #mealpreplife #veganfood #vegan #healthylifestyle #guidedwellnessbyangela

{SAVE} HOW TO BUILD A BALANCED BENTO BOX w/ @maeka

{SAVE} HOW TO BUILD A BALANCED BENTO BOX w/ @maekabox and @guidedwellnessbyangela

Here’s an EASY method for building a BALANCED BENTO BOX which will keep you satisfied and feeling full for hours.

👉 SELECT at least one choice from each categories below.
✔️ Protein ✔️ Fibre ✔️ Healthy fats ✔️ Carbs

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

2️⃣ FIBRE: celery, carrots, cucumbers, 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, dark chocolates, plain yogurt, almonds.

4️⃣ CARBS: whole grain crackers, legume pasta, whole wheat pita, potatoes, quinoa, brown rice.

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

If you struggle with eating healthy, meal prepping can help. GRAB MY FREE MEAL PREP GUIDE for 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 #healthymealprep #foodprep #cleaneating #weekdaydinner #momblogger #weekdaydinners #discoverunder5k #discoverunder10k #mealprepmonday #mealpreplife #balancedplate #protein #snackideas #holistichealth #holisticnutrition #weightloss #weightlossmeals #macrosmatter #proteinmeals
#healthylifestyle #foodstorage #explorepage #maekabox #guidedwellnessbyangela

Creamy Citrus Kale Salad // FOLLOW @guidedwellness

Creamy Citrus Kale Salad // FOLLOW @guidedwellnessbyangela for EASY healthy recipes + meal prep inspo

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CREAMY CITRUS KALE SALAD (Serves 2)

SALAD INGREDIENTS:
▪️ 2 cups finely chopped kale
▪️ 1 cup chickpeas, rinsed and drained
▪️ 1 cup shredded carrots
▪️ 2 fresh oranges, peeled and chopped
▪️ 4 Tbsps roasted almonds, chopped

DRESSING INGREDIENTS:
▪️ 1 orange (peel and seeds removed)
▪️ 1/2 lemon (juice only)
▪️ 3 Tbsp tahini
▪️ 1 cloves minced garlic
▪️ 4 tsps raw honey
▪️ Pinch sea salt
▪️ water as needed to reach desired consistency

DIRECTIONS:
>>> Add all the ingredients for the dressing into a high speed blender and blend until smooth. Add water as needed to reach your desired consistency.
>>>> Divide the salad ingredients into 2 bowls and top with the dressing. Enjoy!

MEAL PREP TIP: Double or triple the recipe for meal prep 👉 prepare the dressing and prep each of the salad ingredients as part of your weekly meal prep then simply assemble and add the dressing before you are ready to enjoy! Store each of the salad ingredients in separate glass containers for optimal freshness ✔️ chopped kale ✔️ rinsed and drained chickpeas ✔️ shredded carrots ✔️ chopped oranges and ✔️ chopped roasted almonds.

👉 If you struggle with eating healthy (especially during your busy workweek) MEAL PREP can help! ✅ 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

#saladsofinstagram
#saladrecipes
#torontonutrionist
#torontotaste
#torontocontentcreator
#healthyeatingtips
#mealprep
#mealpreptips
#healthymealprep
#healthyliving
#healthylivingtips
#viralvideos
#explorepage
#guidedwellnessbyangela

Want to change your life? ➡️ Change your HABIT

Want to change your life? ➡️ Change your HABITS!

I’m sharing my top 5 life changing habits in this FREE GUIDE 👉 https://mailchi.mp/dbb9849de55e/guided-wellness-giveaway or LINK IN BIO ➡️ @guidedwellnessbyangela

Learn more about the 5️⃣ healthy habits you can incorporate into your daily routine starting TODAY!

#healthyhabits
#rawvegan
#veganrecipes
#healthyrecipes
#mealprep
#mealprepping
#smoothie #smoothiebowls
#mealprepideas #healtheating #healthymealprep #cleaneating
#momblogger #discoverunder5k #discoverunder10k #mealprepmonday #mealpreplife #veganfood #vegan #healthylifestyle #guidedwellnessbyangela

MEAL PREP Ep. 3 {SAVE} // FOLLOW @guidedwellnessby

MEAL PREP Ep. 3 {SAVE} // FOLLOW @guidedwellnessbyangela for EASY healthy recipes and meal prep inspo

Welcome to EPISODE 3 of my 4 INGREDIENT meal prep series including a delicious dressing/sauce.

FACT: MEAL PREP DOES NOT REQUIRE HOURS IN THE KITCHEN.

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

1️⃣ Brown Rice 👉 prepare as per package instructions.

2️⃣ Kidney Beans 👉 prepare from dry as per package instructions (I love using my #instantpot and I always make a double or triple batch ~ they freeze well). Once cooked add a drizzle of EVOO and sea salt.

3️⃣ BBQ Glazed Chicken Breast 👉 bake a large tray of skinless, boneless chicken breasts and 5 minutes before ready, glaze with BBQ sauce.

4️⃣ Romaine Lettuce 👉 wash and chop into bite size pieces.

➕ Delicious Dressing (CREAMY SOUTHWEST DRESSING recipe below) ⤵️

>>> Mix and match these 4 ingredients + dressing along with different veggies, fruits, proteins, herbs, nuts and seeds like my SOUTHWEST INSPIRED BUDDHA BOWL (see recipe on previous post).

RECIPE: CREAMY SOUTHWEST DRESSING

INGREDIENTS:
▪️ 1/2 cup tahini (ground sesame seeds)
▪️ 2 Tbsp pure maple syrup
▪️ 1 Tbsp apple cider vinegar
▪️ 3 Tbsp fresh lime juice (approx. 2 limes)
▪️ 2 garlic cloves, minced
▪️ 1 tsp paprika
▪️ 1 tsp chili powder
▪️ ¼ cayenne pepper, optional
▪️ 1/2 tsp sea salt
▪️ 4 – 6 Tbsp warm water, as needed

DIRECTIONS:
Combine all the ingredients for the sauce (except for the water) in a large measuring cup or jar and whisk to fully combine. Add warm water as needed 1 tablespoon at a time, until desired consistency is reached. Taste and adjust the seasoning as desired. Store in the fridge for up to 5 days.

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

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

#healthyrecipes #buddhabowlrecipe #buddhabowl #buddhabowls #nourishbowl #nourishbowls #healthylunch #nourishbowlrecipes #dairyfree #dressing #sauces #guidedwellnessbyangela

ICED CASHEW LATTE by @guidedwellnessbyangela Made

ICED CASHEW LATTE by @guidedwellnessbyangela
Made with @addjoi CASHEW MILK BASE

If you haven’t tried an ICED LATTE made with Cashew Milk, this your sign! The taste is rich and creamy. No added sweetener is needed.

TO MAKE (serves 1) >>> simply blend 3/4 cup water + 1 Tbsp @addjoi cashew milk base for 30 seconds using a high speed blender. Fill a glass with ice then add one shot of espresso + cashew milk.

#asmr #asmrcommunity #asmrfood #asmreating #asmrsounds #asmrsound #asmrvideo #explorepage #asthetics #ａｓｔｈｅｔｉｃ #wellnessblogger #wellandgood #icedcoffee #icedlatte #guidedwellnessbyangela #addjoi

SOUTHWEST INSPIRED BUDDHA BOWL with my CREAMY SOUT

SOUTHWEST INSPIRED BUDDHA BOWL with my CREAMY SOUTHWEST DRESSING by @guidedwellnessbyangela

WHAT’S IN MY BOWL👇

▪️BBQ Glazed Chicken Breast
▪️Brown Rice
▪️Kidney Beans (cooked from dry)
▪️Romaine Lettuce
▪️Peppers
▪️Corn
▪️DRESSING: Creamy Southwest Dressing
▪️FLAVOUR BOOSTERS: red onions, jalapeños, cilantro.

Want to know the secret to making flavourful bowls like this one? 🤫 I developed a really EASY FORMULA to create BUDDHA BOWLS that are ✔️blood sugar balanced ✔️layered with different textures & flavours ✔️nutrient dense and ✔️can be easily meal prepped to save you time during the week!

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

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

#buddhabowl #bowls#nourishbowl #recipeshare #recipeoftheday #buddhabowlrecipe #healthyrecipes #veganrecipes
#guidedwellnessbyangela
#mealprep
#healthymealprep
#easymealprep
#mealprepping
#easylunchideas

BANANA OAT CHOCOLATE CHIP MUFFINS {RECIPE} by @gui

BANANA OAT CHOCOLATE CHIP MUFFINS {RECIPE} by @guidedwellnessbyangela

This is one of my favourite and most requested MUFFIN RECIPES so I decided to give it a home.

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If you already SUBSCRIBED on the website >>> guidedwellness.ca then you would have received this recipe direct to your inbox 😉

INGREDIENTS:
▪️ ½ cup extra virgin olive oil
▪️ ½ cup coconut sugar or pure maple syrup
▪️ 2 large eggs or flax eggs
▪️ 3 ripe bananas mashed
▪️ 2 cups sifted oat flour or whole wheat flour
▪️ 1 tsp baking soda
▪️ 1 tsp baking powder
▪️ 1 tsp cinnamon
▪️ ¼ tsp ground nutmeg
▪️ ½ tsp sea salt
▪️ 1/2 cup dark chocolate chips
Optional: 2 Tbsps rolled oats as a sprinkle on top.

DIRECTIONS:
Step 1: Preheat your oven to 350°F(177°C). Grease a 12-count muffin pan with olive oil or coconut oil and dust with a bit of flour (or use cupcake liners).

Step 2: In a large bowl whisk together all of the dry ingredients (except for the sugar) and set aside.

Step 3: In a stand mixer, beat the sugar and olive oil for approximately 1 - 2 mins. Add in the eggs and beat well then add in the mashed ripe bananas and give another mix until all of the wet ingredients are well combined.

Step 4: Pour the dry ingredients into the wet ingredients, then mix just until the combined. NOTE: Once the dry ingredients have been added you want to be careful not to over mix the batter to ensure your muffins will be fluffy. Next fold in the chocolate chips and add a sprinkle of rolled oats on top (optional).

Step 5: Spoon in the batter and fill almost to the top (I like to add a few more chocolate chips and a sprinkle of rolled oats on top but that is totally optional). Bake for 18 – 22 mins at 350°F (177°C) or until a toothpick inserted in the center comes out clean.

Enjoy!

FOLLOW @guidedwellnessbyangela for EASY healthy recipes and meal prep inspo!

#muffins #muffinrecipe #healthyrecipes #mealprepping #mealpreptips #healthytreats #discoverunder5k #discoverunder10k #holisticnutrition #holisticnutrionist #wellandgood #guidedwellnessbyangela

Are you a SKIN MINIMALIST? ⤵️ If you’ve bee

Are you a SKIN MINIMALIST? ⤵️

If you’ve been following me here for awhile you know I’m particular about the products I purchase, whether I’m stocking my kitchen pantry or my bathroom cabinet.

I consider myself to be a SKIN MINIMALIST which simply means >>> I choose to focus on a handful of beauty products that do their job and do it well! I prefer not to spend $$$ on countless products or hours (I don’t have) on my skin care routine. I intentionally choose products with a short list of functional ingredients that are sustainable, effective and safe!

@hellojoyous_ products are formulated without the use of harsh chemicals, synthetic fragrance, fillers or other junk which is really hard to find these days! Check the ingredient list on some of your favourite beauty products and you’ll see what mean. If you come across an ingredient you’re not familiar with, look it up and educate yourself. It’s important. Because what we put on our skin is just as important as what we put in our mouth 🤌

Curious….do you consider yourself a skin minimalist? Let me know in the comments ⤵️

#naturalingredients #skincare #naturalbeauty #joyoushealth #beautyproducts #organicbeauty #allnatural #cleanbeauty #instabeauty #greenbeauty #hellojoyous @joyoushealth #organicbeauty #holistichealth #momblogger #discoverunder10k #holisticnutrition #holisticnutrionist #guidedwellnessbyangela

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