Dr. Andrea D’Angelo, ND, Welland, ON (2025)

08/31/2025

Happy Sunday-ing

My weekly list often involves:

📝 Weekly To-Do List – set intentions & plan my week with clarity

🥑Grocery Haul & Meal Prep – stock up on whole foods & prep for busy days

🛏️ Fresh Sheets – full bed reset & clean my space

🤸 Joyful Movement – stretch, yoga, or anything that feels good

🌿 Outdoor Walk – soak up fresh air & reset my mind

🍪 Baking Orders – enjoying every step of the process & always made with love

🧖 Self-Care Reset – exfoliating shower, face mask & nourishing skincare

🍵 Nightcap Tea + Favorite Show – unwind, then head to bed early ready for the week ahead

What’s your Sunday list look like ? 💬

08/17/2025

Sunday meal prep inspo

🍳Breakfasts

Chia Protein Pudding (1 serving)🍓
3 tbsp chia seeds
1 cup milk
1 scoop protein powder
½ banana
½ cup mixed berries
1 tsp almond butter
Handful mixed nuts or protein granola

Calories: ~450 | Carbs: 42g | Protein: 34g | Fat: 18g

Protein Toast Duo (1 serving)🍑
Slice 1: protein bread + ½ cup cottage cheese + ½ peach + 1 tsp almond butter
Slice 2: protein bread + 2 eggs + 2 egg whites scrambled with spinach
Optional: 1 cup whole milk or protein shake to ensure 35–40g protein

Calories: ~520 | Carbs: 40g | Protein: 38g | Fat: 18g

🥪Lunches/ Dinners

Turkey Avocado Sandwich (1 serving)🥑
5 oz sliced turkey breast
2 slices protein bread
¼ avocado
¼ cup sauerkraut
Handful spinach
1 tsp mustard

Calories: ~450 | Carbs: 32g | Protein: 40g | Fat: 16g

Big Batch Asian Quinoa Salad (5 servings)🫛
1.5 cups dry quinoa (cooks ~4.5 cups)
2.5 cups shredded chicken
2 cups edamame
2 bell peppers, diced
2 carrots, shredded
1 cucumber, diced
½ red onion, sliced
½ cup peanuts or cashews
Dressing: soy sauce, rice vinegar, sesame oil, lime, garlic, ginger

Per Serving: ~450 | 40C / 35P / 16F

Beef Fried Rice Stir Fry (2 servings)🥩
8 oz lean beef strips
2 cups mixed vegetables (peas, carrots, bell peppers, onion)
2 cups cooked brown rice
2 eggs scrambled
1 tbsp sesame oil
2 tbsp low-sodium soy sauce, Garlic, ginger

Per Serving: ~500 | 45C / 38P / 18F

Tex Mex Chicken Taco Salad (2 servings)🌶️
2 cups shredded chicken/ leftover chicken
½ cup black beans
½ cup corn
½ cup salsa
½ avocado
4 cups mixed greens, Lime juice, cilantro

Per Serving: ~480 | 36C / 38P / 18F

Turkey Meatballs with Protein Pasta & Zoodles🍝
Meatballs batch: 1.5 lbs ground turkey, onion, garlic, herbs (yields ~8–10 meatballs)
For serving: 3–4 meatballs (~6 oz cooked turkey)
½ cup protein pasta
1 cup zucchini noodles
½ cup marinara sauce
1 tsp olive oil

Per Serving: ~500 | 38C / 40P / 18F

08/13/2025

🌱 Soy & Menopause — What the Science Says

Soy contains isoflavones (plant-based phytoestrogens) that can bind to estrogen receptors and help ease some of the symptoms of menopause.

• Hot flashes: Studies show 40–60 mg/day of soy isoflavones can reduce frequency and severity for many women.
• Bone health: Soy protein + isoflavones may slow bone loss, especially in the spine and hip.
• Heart health: Regular soy intake can lower LDL cholesterol and support arterial health.

🫛Soy-rich foods to add:
• Edamame – 1 cup cooked = ~18 mg isoflavones
• Tofu – 3 oz = ~25 mg
• Tempeh – 3 oz = ~30 mg
• Soy milk (fortified) – 1 cup = ~20–25 mg
• Miso – 1 tbsp = ~7 mg

Pro tips for using soy in menopause:

• Aim for 2–3 servings daily from whole or minimally processed soy foods.
• Rotate soy sources for variety (tofu stir-fry, edamame snack, soy milk smoothie).
• Choose fortified soy milk for extra calcium + vitamin D for bone health.

✨This is an exceptionally Hormone Healthy Bowl!✨
Save for inspo!

08/06/2025

Do you feel stuck?

These habits could be contributing to resistant weight loss, poor energy and cravings.

1. Chronically underrating 🥗
Prolonged caloric restriction causes the body to adapt by lowering your resting metabolic rate (RMR) to conserve energy. Overtime, you will have to consistently reduce calories. This also suppresses thyroid hormones, reproductive hormones and leptin (appetite regulator).

2. Skipping breakfast 🫐
Studies show that non- breakfast eaters gain more weight & have a harder time losing weight than their counter breakfast eaters. Skipping meals and inconsistent meal timing also dysregulates glucose control causing more cravings.

3. Low protein diets 🍳
Protein has the highest thermic effect. Insufficient protein intake impairs muscle preservation, slows metabolic output, causing more cravings and an increase in calories consumed throughout the day.

4. Poor sleep 💤
Sleep deprivation (technically anything

07/27/2025

Sunday Meal Prep Inspo

Breakfast: Key Lime Pie Smoothie 🍋‍🟩

Serves: 1
Estimated Macros: ~450 kcal | 35g protein | 30g carbs | 20g fat | 7g fiber

Ingredients:
1 scoop vanilla protein powder (25g protein)
½ avocado
½ cup plain 2% Greek yogurt
1 cup spinach or kale
Juice of 1 lime + zest if desired
½ frozen banana (optional)
1 tbsp chia or flax seeds
¾ cup milk/ milk alternative

🥗 Lunch: Chicken/Chickpea Caesar Salad

Serves: 1
Estimated Macros: ~550 kcal | 35g protein | 35g carbs | 25g fat | 8g fiber

Ingredients:
3 oz (85g) cooked chicken breast OR ¾ cup canned chickpeas (drained & rinsed)
2 cups chopped salad greens (kale, romaine, or a mix)
½ cup chopped cucumber
¼ cup kimchi (for gut health)
2 tbsp Caesar dressing (use leftover Greek yogurt-based dressing from meal prep)
1 tbsp grated parmesan (optional)
Salt & pepper to taste

🍽️ Dinner: Salmon with Quinoa, Roasted Broccoli & Edamame
Serves: 1
Estimated Macros: ~700 kcal | 40g protein | 45g carbs | 30g fat | 15g fiber

Ingredients:
4 oz (115g) baked or pan-seared salmon
½ cup cooked quinoa (about ¼ cup dry)
1 cup roasted broccoli florets
½ cup shelled edamame (steamed or thawed)
1 tsp olive oil (for roasting)
Juice of ½ lemon
Salt, pepper, garlic powder to taste

🥬 Meal Prep Feature Post: Kale Chicken Caesar Pasta Salad (Serves 5)
*OTHER MEAL PREP RECIPES AVAILABLE ON MY WEBSITE!*
Estimated Macros (per serving): ~500–550 kcal | 35g protein | 35g carbs | 20g fat | ~7–8g fiber

🥗 Salad Ingredients:
150g (dry) high-protein pasta (e.g., chickpea pasta) → ~300g cooked
500g cooked chicken breast, sliced
4 cups chopped kale
½ cup grated parmesan
Salt & pepper to taste

🥣 Dressing Ingredients:
½ cup plain Greek yogurt
1 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
1 clove garlic, minced
2 tbsp grated parmesan
Salt & pepper to taste

07/27/2025

Breakfast: Key Lime Pie Smoothie 🍋‍🟩

Serves: 1
Estimated Macros: ~450 kcal | 35g protein | 30g carbs | 20g fat | 7g fiber

Ingredients:
1 scoop vanilla protein powder (25g protein)
½ avocado
½ cup plain 2% Greek yogurt
1 cup spinach or kale
Juice of 1 lime + zest if desired
½ frozen banana (optional)
1 tbsp chia or flax seeds
¾ cup milk/ milk alternative

🥗 Lunch: Chicken/Chickpea Caesar Salad

Serves: 1
Estimated Macros: ~550 kcal | 35g protein | 35g carbs | 25g fat | 8g fiber

Ingredients:
3 oz (85g) cooked chicken breast
2 cups chopped salad greens (kale, romaine, or a mix)
½ cup chopped cucumber
¼ cup kimchi (for gut health)
2 tbsp Caesar dressing (use leftover Greek yogurt-based dressing from meal prep)
1 tbsp grated parmesan (optional)
Salt & pepper to taste

🍽️ Dinner: Salmon with Quinoa, Roasted Broccoli & Edamame

Serves: 1
Estimated Macros: ~700 kcal | 40g protein | 45g carbs | 30g fat | 15g fiber

Ingredients:
4 oz (115g) baked or pan-seared salmon
½ cup cooked quinoa (about ¼ cup dry)
1 cup roasted broccoli florets
½ cup shelled edamame (steamed or thawed)
1 tsp olive oil (for roasting)
Juice of ½ lemon
Salt, pepper, garlic powder to taste

🥬 Meal Prep Feature Post: Kale Chicken Caesar Pasta Salad (Serves 5)-
(OTHER MEAL PREP RECIPES AVAILABLE IN MY 5 EASY MEAL PREP EBOOK)

Estimated Macros (per serving): ~500–550 kcal | 35g protein | 35g carbs | 20g fat | ~7–8g fiber

🥗 Salad Ingredients:
150g (dry) high-protein pasta (e.g., chickpea pasta) → ~300g cooked
500g cooked chicken breast, sliced
4 cups chopped kale
½ cup grated parmesan
Salt & pepper to taste

🥣 Dressing Ingredients:
½ cup plain Greek yogurt
1 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
1 clove garlic, minced
2 tbsp grated parmesan
Salt & pepper to taste

07/25/2025

You’re applying the 80/20 rule wrong
…and it’s sabotaging your progress.

The 80/20 approach isn’t:
Eat clean all week
Then go off the rails on the weekend

Thats more “all or nothing”

Here’s the truth:
✨ Your body doesn’t know what day of the week it is.
✨ One weekend of overdoing it can undo a week of consistency—especially with food, alcohol, and sleep.
✨ The “20%” isn’t meant to be two full days of excess—it’s meant to allow flexibility within reason, spread out throughout the week.

The real magic happens with consistency.

Not restriction → binge → guilt → repeat.

But fueling well most of the time, while still living your life in a sustainable way.

Stop starting over every Monday.

Start finding a rhythm that actually works long-term.

👉 Ready to ditch the all-or-nothing trap? Let’s talk. 💬

07/22/2025

A Day Of Balanced Macro Eats. Simple. Tasty. Effective.

Berry Blast Smoothie Bowl 🫐
Ingredients:
• 1 scoop protein powder
• ½ banana
• ¾ cup frozen mixed berries
• ¾ cup milk
• 1 tbsp chia seeds
• 1 tbsp nut/ seed butter
Toppings:
• ⅓ cup protein granola
• 1 tbsp h**p seeds or flax

Macros:
~580 kcal | ~32g protein | ~50g carbs | ~16g fat | ~12g fiber

High-Protein Chicken or Tuna Salad Wrap 🌯
Ingredients:
• 5 oz cooked chicken breast or canned tuna
• 2 tbsp plain Greek yogurt
• 1 tsp mustard
• 1 stalk celery, diced
• ¼ cucumber, diced
• Handful of spinach or shredded lettuce
• 1 high-protein wrap (10–15g protein)
• ½ avocado, sliced or mashed

Macros:
~580 kcal | ~37g protein | ~45g carbs | ~16g fat | ~10g fiber

Ground Beef & Rice Lettuce Wraps 🥬
Ingredients:
• 4 oz lean ground beef
• 2/3 cup cooked basmati or jasmine rice
• 1 cup sautéed veg (broccoli, mushroom, onions, peppers etc.)
• romaine or butter lettuce leaves
• 1 tbsp olive oil (for cooking)
• 1 tbsp Teriyaki sauce
• 1/4 cup kimchi

Macros:
~630 kcal | ~32g protein | ~45g carbs | ~18g fat | ~9g fiber

✨Daily Totals✨
• Calories: ~1,790 kcal
• Protein: ~101g
• Carbohydrates: ~140g
• Fat: ~50g
• Fiber: ~31g

👉 Want a personalized plan that fits your schedule, taste, and health goals?
Let’s build it together.
DM me “MEAL PLAN” or book your 1:1 consult through the link in my bio

👉https://drdangelo.janeapp.com/ #/staff_member/1

07/18/2025

Strategies to Transform Emotional Eating

Identify Your Triggers
Use compassionate self-reflection & journaling to recognize the emotional states or environments that precede emotional eating. Awareness is the first step to change.

Practice Mindful Eating
Be present with your meals. Savor the flavors, textures, and experience. Focussing on hunger & fullness cues instead of habits or distractions.

Create Alternative Coping Tools
Instead of turning to food, explore calming outlets like walking, journaling, yoga, or breathwork to manage stress & emotions.

Adjust Your Environment
Make your surroundings work for you: stock nutritious options, plan meals, offer opportunities for home cooked meals vs. going out, and set boundaries in social settings to support intentional eating.

Seek Support
Talk to friends, join a supportive community, or connect with others who understand your journey. Feeling heard can ease emotional burdens.

Get Professional Guidance
Work with a health care professional who can provide tailored strategies, help reframe thought patterns, and support long-term emotional & physical well-being.

Stay Active
Movement supports both mental clarity & emotional regulation. Even a short walk can help shift your mood and perspective.

Nourish Yourself Consistently
Eat balanced meals with protein, fiber, and healthy fats regardless. Avoid labeling foods as “good” or “bad” and allow space for treats without guilt.

07/17/2025

Emotional Triggers Behind Eating Habits
Emotional eating can be driven by both negative and positive emotions and often has little to do with true physical hunger.

Stress & Anxiety
Daily pressures elevate cortisol, the body’s stress hormone, which increases cravings, especially for high-fat or sugary “comfort” foods that offer quick relief.

Joy & Celebration
Emotional eating isn’t always tied to negative feelings. We often eat to celebrate, connect, or enhance joyful moments, even when we’re not hungry.

Emotional Ties to Food
For many, food is linked to memories of comfort and reward, often rooted in childhood. These emotional connections can carry into adulthood.

Isolation or Boredom
During quiet or lonely moments, food can feel like a companion or a way to pass time, offering temporary distraction or pleasure.

Negative Self-Image
Feelings of inadequacy or low self-worth can drive emotional eating as a way to numb or soothe uncomfortable emotions.

Learned Patterns
Over time, emotional eating can become a default response to emotional or situational triggers, making it feel automatic or habitual.

Stay tuned for part 3 of the emotional eating series…

07/16/2025

The Biological Roots of Emotional Eating

Cortisol & Stress Eating
When you’re stressed, your body releases cortisol—a hormone that increases appetite and drives cravings for high-fat, high-sugar “comfort” foods.

Serotonin & Carb Cravings
Carbohydrates help boost serotonin, a feel-good neurotransmitter. Craving carbs when you’re feeling low is your brain’s way of trying to lift your mood.

Dopamine & the Reward Loop
Sugary and fatty foods trigger dopamine, the brain’s reward chemical. This creates a cycle where we repeatedly reach for comfort foods to feel better—at least temporarily.

Sleep Deprivation & Hunger Hormones
Lack of sleep disrupts ghrelin and leptin—hormones that regulate hunger and fullness. The result? Increased appetite and reduced satisfaction from food.

Chronic Restriction & Emotional Eating
Strict or rigid dieting often heightens feelings of deprivation. This can lead to stronger cravings—especially for foods labeled “bad” or “off-limits” and makes us more likely to overeat in moments of stress or emotion.

Stay tuned for part 2 on the emotional eating series …

07/11/2025

WEEKEND WELLNESS REMINDER ☀️

Wellness isn’t about being “on” all week and “off” every weekend.

It’s about creating habits that actually feel good… even when life is busy, social, and messy.

This weekend, ask yourself:

✨ Does this make me feel energized or exhausted?
✨ Am I choosing foods that nourish
✨ Is my rest actually restful?
✨ Do my habits support the goals I say I want?

The difference between just “trying to be healthy” vs. actually seeing results?

It’s a few specific shifts most people don’t even realize they’re missing…

And that’s exactly what I help you figure out.

💬Want to know what those shifts are?
Send me a message — I’ll tell you exactly where most people go wrong (and what to do instead).

Dr. Andrea D’Angelo, ND

08/31/2025

08/17/2025

08/13/2025

08/06/2025

07/27/2025

07/27/2025

07/25/2025

07/22/2025

07/18/2025

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07/16/2025

07/11/2025

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