Dr. Andrea D’Angelo, ND

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Dr. Andrea D’Angelo, ND

A page created to provide you with health & wellness information, healthy recipes and tips & tricks on how to optimize your health.

01/28/2026

Turn Your January Progress Into Lasting Habits.

January was built on motivation.
February is where habits are made.

The Secret?
Creating Systems that lead to CONSISTENCY.

Learn how in my 28 day momentum series—>
I teach people how to
🩷 Keep Nutrition realistic for busy days
🩷 Show up when motivation is low
🩷 How to strategically plan ahead
🩷 Make the process enjoyable

This 28-Day Momentum Series Is For You If…

✔️ January started strong but feels harder to maintain
✔️ You’re tired of strict plans that don’t last
✔️ You want consistency without tracking or perfection
✔️ You feel overwhelmed by “doing it all right”
✔️ You want habits that actually fit real life
✔️ You’re ready to stop starting over

Ready for lasting results ?

Comment or DM MOMENTUM and I’ll send you the info 💖🍒

01/25/2026

🥗 Realistic Weekly Meal Prep (That Makes Eating Well Easier)

🍫 Peanut Butter Chocolate Chip Protein Balls
Perfect for: → afternoon snack → pre-workout → sweet craving with substance
Makes ~12–14 balls
Ingredients:
• 1 cup rolled oats
• ½ cup natural peanut butter or almond butter
• ¼ cup protein powder (vanilla or chocolate)
• 2 Tbsp chia or ground flax
• ¼ cup mini dark chocolate chips
• 2–4 Tbsp milk of choice
• 1–2 Tbsp maple syrup or honey (optional)
Instructions: Mix everything. Add milk until dough forms. Roll into balls. Refrigerate.

🫐🍌 Protein Overnight Oats (Blueberry Banana PB)
Per jar:
• ½ cup rolled oats
• 1 Tbsp chia seeds
• 1 scoop protein powder
• ¾–1 cup milk / milk alternative
• ½ banana, sliced
• ¼ cup blueberries
• 1 Tbsp peanut butter
Stir, refrigerate overnight.

🍗 Sheet-Pan Chicken Thighs + Roasted Veg
Your anchor protein for the week.
Batch cook:
• 8 boneless skinless chicken thighs
• broccoli, peppers, zucchini, red onion (any veg)
• 2–3 Tbsp olive oil
• garlic, paprika, oregano, salt, pepper, lemon
Bake: 425°F (220°C) for ~25 min.
Use in: → bowls with rice or potatoes → salads → wraps → dinner plates

🌯 High-Protein Turkey Wrap
Easy to assemble and perfect for grab-and-go lunches.
Per wrap:
• 1 high-protein wrap
• 3–4 oz sliced turkey breast
• lettuce
• tomato slices
• ¼ avocado
• mustard or hummus
Wrap + refrigerate. Make 2–4 at once.

Save for inspo 🩵

01/14/2026

A Day Of Eats: 100+ g Protein / 30+ g Fiber

🫐Breakfast: Blueberry Protein Smoothie
Ingredients
• ¾ cup plain Greek yogurt
• 1 scoop protein powder
• 1 cup milk/ plant milk
• ¾ cup blueberries
• 1 Tbsp h**p hearts
• 1 Tbsp chia seeds

Macros (approx)
Calories: ~420 kcal | Protein: 42 g | Carbs: 32 | Fat: 12 g | Fiber: 9–10g

🌯 Lunch: Chicken Power Wrap
Ingredients
•1 high-protein wrap (Carbonaut / Flatout / similar)
• 5 oz cooked chicken breast (leftovers)
• ½ avocado
• 1 cup mixed greens
• ¼ cup roasted sweet potato cubes (leftover)

Macros
Calories: ~480 kcal | Protein: 38 g | Carbs: 35 g | Fat: 16 g | Fiber: 10–11 g

🌮 Dinner: High-Protein Taco Bowl
Ingredients
• 4 oz extra-lean ground beef (or turkey/ chicken)
• ½ cup cooked white or brown rice
• ½ cup black beans
• 1 cup sautéed peppers + onions + zucchini
• ½ avocado
• Handful romaine or butter lettuce
• Salsa, cilantro, lime

Macros
Calories: ~550 kcal | Protein: 35 g | Carbs: 50 g | Fat: 20 g | Fiber: 12–13 g

🍎 Snack: Apple + Almond Butter
Ingredients
• 1 medium apple (with skin)
• 1 Tbsp almond butter

Macros (approx)
Calories: ~190 kcal | Protein: 4 g | Carbs: 25 g | Fat: 9 g | Fiber: 5 g

Daily Totals
~1,640–1,700 kcal
Protein
~119–124 g
Fiber
~36–39 g
Carbs
~140 g
Fat
~55 g

01/09/2026

New year, same grounding routines 🤍

Healthy living isn’t about quick fixes or temporary changes—it’s built through consistency and rituals that support your life and actually feel good.

This winter, I’m romanticizing my routines by prioritizing my well-being in simple, intentional ways:
• consistent workouts that work for me and my schedule
• whole-foods that feel good
• weekly meal prep so I always have something nourishing ready
• cozy nights in
• getting outside, even when it’s cold
• Sunday rituals: self-care spa time + baking with love (for myself and others)
• a calming nightly wind-down routine
Sunday self-care rituals

No extremes. No pressure. Just routines that feel supportive, sustainable, and grounding.

✨ Ready to build routines that feel good and last?
Join us inside Fuel to Flourish — link in bio.

01/03/2026

Eating Healthy In 2026

🗒️1. Create a plan & prep
Healthy eating is easier when decisions are made ahead of time.
A simple plan and light prep reduce stress and make balanced choices automatic.

🍽️2. Build balanced plates
Stop focusing on individual “healthy” foods.
Aim for protein, fiber-rich carbs, healthy fats, and color at each meal.

🥙3. Prioritize protein & fiber
You don’t need extremes — you need enough.
Protein supports satiety and muscle growth, while fiber supports gut and metabolic health.

🍕4. Leave room for flexibility
Nutrition doesn’t need to be rigid to be effective.
Flexibility allows enjoyment, social meals, and long-term sustainability.

✨5. Practice consistency, not perfection
What you do most days matters more than what you do occasionally.
Small, repeatable habits create lasting results.

🍓6. Stop forcing meals you don’t enjoy
You don’t have to eat certain foods you hate because social media insisted. Enjoyment allows for consistency.

👥7. Include others
Health is easier when you’re not doing it alone.
Accountability, shared goals, and community support make consistency far more achievable.

🤍8. Romanticize the process
When nourishment feels enjoyable, it becomes sustainable.

✨These are all things we’ll be working on inside my 14-Day Nutrition Reset.✨
Join us by visiting the link in my bio or message me to learn more. 💬

01/01/2026

Friendly reminders as you start the new year 🤍

Give yourself grace.
You’re learning, adjusting, and showing up — that counts.

Guilt is an exhausting emotion.
It doesn’t improve your health, habits, or happiness.
You’re allowed to let it go, especially when it comes to food.

There is no such thing as perfection. Just progress.
You don’t need to do everything right — just keep going.

Find what makes you feel good and do that — guilt free.
Rest counts. Enjoyment counts. Fun counts.

There is always room for joy, flexibility, and real life.
Healthy habits should support your life — not control it.

Do the best you can.
Whatever that looks like. Today is still progress.

As we head into a new year, consider this your reminder to soften the rules.✨🤍

Healthy habits are meant to support your life — not shrink it.

Here’s to a year of fueling better, not doing more 🤍

If you want structure without pressure, support without shame, and habits you can actually maintain — Fuel to Flourish is where we build that together. Link in my bio

12/29/2025

✨ A reset is easier when you don’t do it alone. ✨

If nutrition has started to feel overwhelming, chaotic, or hard to stay consistent with — this is your sign to reset with support.

My 14-Day Nutrition Reset lives inside the Fuel to Flourish Skool community, where you’re not just following a plan — you’re joining a community of people working toward the same goal.

Inside the reset, you’ll get:
✔️ Daily guidance + education
✔️ Simple, balanced nutrition strategies
✔️ Structure without restriction
✔️ Accountability + encouragement from the community

PLUS — when you join the membership, you’ll also get FREE access to:
✨ Full recipe books
✨ Meal planning resources
✨ Educational guides + tools
✨ Ongoing support beyond the 14 days

No detoxes.
No extremes.
No starting over every Monday.

Just science-backed nutrition, real-life habits, and a community that supports you.

📆 Starts January 5
💻 Hosted inside my private Skool community
🔗 Link in bio to join

✨Let’s flourish — together.✨

12/28/2025

✨ Why wait until the New Year? Start the practice now.

Your future self will thank you for the routines you build today, not in January.

Small habits repeated weekly have way more impact than a once-a-year reset.

Here’s my Sunday Reset — the simple rituals I’m committing to now and carrying into the new year:

🛏Fresh space for the week ahead
Fresh sheets, clean space, clear mind.

📝Plan meals for the week
Eating well starts with having a plan — it removes stress and makes fueling easier.

🍽Try one new meal each week
A fun, low-pressure way to build variety, stay inspired, and keep nutrition exciting.

🛒Grocery shop accordingly
Stock your home with foods that support your goals.

🧘🏽‍♀️Form of movement
Walk, gym, stretch — anything that gets the body flowing and resets your mind.

🧖🏽‍♀️Time for myself
Digital detox, face mask, diffusing a relaxing oil, reading, or (my new obsession) word puzzles.

✨Don’t wait for January.
Start the habits now so the new year feels like momentum — not a restart.

Address

Welland, ON

Website

http://drandreadangelond.com/

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