Dr. Andrea D’Angelo, ND, Welland, ON (2026)

02/27/2026

👑 TOP 6 FOODS THAT SUPPORT MELATONIN TO HELP YOU SLEEP LIKE A QUEEN

🍒 1. Tart Cherries

✔ Contain melatonin
✔ Shown to ↑ sleep time and efficiency

👉 Best studied “sleep food”

🥝 2. Kiwi

✔ Improves sleep onset, duration, efficiency (human trial)
✔ Contains serotonin + antioxidants

👉 Eat 1–2 in the evening

🐟 3. Fatty Fish (Salmon, Sardines)

✔ Omega-3 + vitamin D
✔ Associated with improved sleep quality

👉 Supports circadian rhythm and melatonin regulation

🌰 4. Pumpkin Seeds / Almonds

✔ High in magnesium
✔ Magnesium supports melatonin production + relaxation

👉 Helpful for sleep quality, not sedation

🍗 5. Protein Foods (Eggs, Greek Yogurt, Poultry)

✔ Provide tryptophan (melatonin precursor)

👉 No protein = no melatonin production

🍚 6. Carbohydrates (Rice, Potatoes, Oats, Fruit)

✔ Help tryptophan enter the brain
✔ Can reduce time to fall asleep

👉 Especially helpful at dinner

👉 You need:
• Protein → tryptophan
• Carbs → transport
• Magnesium → conversion

HOW TO ACTUALLY APPLY THIS

Not “eat one superfood”
👉 Build meals like this:

Dinner example:
• Salmon (protein + omega-3)
• Potatoes or rice (carbs)
• Veg + olive oil (micronutrients)
Snack:
• Greek yogurt + kiwi
• Banana + almond butter

🚨 WHAT PEOPLE GET WRONG
• Taking melatonin but under-eating
• Eating low-carb and struggling with sleep
• Skipping dinner
• High sugar snacks at night

💤Save this for better sleep tonight

02/25/2026

What is Body Recomposition & How Do We Achieve It?

👉 Losing fat while maintaining or building muscle
Because:
 • Fat mass and muscle mass are not the same, & they impact your metabolism very differently

🔬 Why this matters
During traditional dieting, ~20–30% of weight lost can come from muscle
👉🏼Which means: • Lower metabolic rate • Worsened insulin sensitivity • Higher risk of weight regain

🏋️‍♀️ So how do we actually achieve body recomposition?

💪🏼1. Prioritize protein (this is non-negotiable)
Protein supports muscle protein synthesis and helps preserve lean mass during fat loss.

Higher protein intakes (~1.6–2.4 g/kg/day) have been shown to: • Supports muscle retention • Improves fat loss outcomes

🏋🏽‍♀️2. Resistance training & More movement (you enjoy)
Resistance training is the primary stimulus for building muscle.
It: • Increases muscle mass • Improves insulin sensitivity

🙅🏽‍♀️3. Avoid aggressive calorie deficits
Large calorie cuts increase: • Muscle loss • Hormonal stress • Metabolic adaptation

🍳4. Distribute protein evenly across the day
Muscle protein synthesis is stimulated in pulses, not all at once.
Research suggests:  ~25–40g protein per meal optimizes muscle building

Body recomposition requires a different approach
👉🏼If you want help structuring your nutrition to support fat loss without compromising your metabolism, message me or book a consult (link in bio)— we’ll build a plan that actually works 💬🤍

02/22/2026

SUNDAY MEAL PREP INSPO 🥗✨

🥝BREAKFAST: PROTEIN CHIA PUDDING
Serves 4
Ingredients
• 2 cups milk (or Soy milk)
• ½ cup chia seeds
• 2 scoops vanilla protein powder
• ¾ cup Greek yogurt (2% or 0%)
• 1 tsp vanilla extract
• Pinch of salt
Toppings:
• Kiwi (sliced)
• Blueberries
• Granola- low sugar
• H**p seeds or almond slivers
Directions
1. Whisk almond milk, protein powder, yogurt, maple syrup, vanilla, and salt until smooth.
2. Stir in chia seeds.
3. Let sit 5 minutes, stir again to prevent clumping.
4. Refrigerate overnight (or at least 3 hours).
5. Portion into jars and top with kiwi, blueberries, and crunch.

Macros (per serving)
~25–30g protein | ~10g fibre

🥬LUNCH: KALE CAESAR PROTEIN PASTA SALAD
Serves 4–5

Ingredients
• 1 box protein pasta (Barilla Protein or similar)
• 3–4 cups kale, finely chopped
• 1–2 cups cooked chicken breast (optional but recommended)
• ¼ cup parmesan cheese
• ½ cup cherry tomatoes
• ½ cup cucumber

Directions
1. Cook pasta according to package, rinse and cool.
2. Massage kale with a little olive oil + salt (softens it).
3. Whisk dressing until smooth.
4. Toss pasta, kale, chicken, veg, and dressing together.
5. Portion into containers.

Macros (per serving)
~30–40g protein (with chicken) | ~8–10g fibre

🫘DINNER: TURKEY CHILI
Serves 4–6
Ingredients
• 1 lb lean ground turkey
• 1 tbsp olive oil
• 1 large onion, diced
• 2 cloves garlic, minced
• 1–2 bell peppers, diced
• 1 medium-large sweet potato, peeled & diced
• 1 zucchini, diced
• 1 can kidney beans, drained
• 1 can black beans, drained
• 1 can diced tomatoes
• 1 cup tomato sauce
• 1–1.5 cups broth
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• ½ tsp oregano
• Salt + pepper
Directions
1. Sauté onion and garlic in olive oil.
2. Add turkey and cook through.
3. Add veg, cook 5–7 minutes.
4. Add beans, tomatoes, sauce, broth, and spices.
5. Simmer 20–30 minutes.
Macros (per serving)
~30–35g protein | ~10–12g fibre

02/13/2026

What I’d Eat To Feel My Very Best 💘
(High protein, high fibre, real-life)

🍓BREAKFAST
Strawberry Protein Smoothie
Ingredients:
• ¾ cup plain 2% Greek yogurt
• 1 scoop protein powder (vanilla)
• 1 cup frozen mixed berries
• 1 handful spinach (optional)
• 1 tbsp peanut butter
• ¼ cup high-fibre granola
• Soy milk

Macros (approx):
• Protein: 35–40g
• Fibre: 8–10g

✨Why this works: protein + fibre = stable blood sugar, better energy, fewer cravings

🌯 LUNCH
High Protein Chicken or Tuna Salad Wraps
Ingredients:
• 4 oz cooked chicken OR 1 can tuna
• 2 tbsp Greek yogurt (instead of mayo or mixed)
• Celery, cucumber, red onion
• 1 tbsp olive oil or avocado
• high-fibre wraps
• Leafy greens
Macros:
• Protein: 35–40g
• Fibre: 8–10g

✨Add-ins: chickpeas or lentils if you want an extra fibre boost

🍛 DINNER
Chicken & Veg Curry with Rice
Ingredients:
• 4–5 oz chicken breast
• 2 cups mixed vegetables (broccoli, peppers, carrots)
• ½ cup chickpeas (optional but highly recommend)
• ½ cup cooked basmati or jasmine rice
• Coconut milk + curry paste
• Garlic, ginger
Macros:
• Protein: 35–40g
• Fibre: 8–10g

✨Protein + fibre + carbs = recovery, hormones, satiety

🍎 SNACK
Apple + Dark Chocolate
Ingredients:
• 1 medium apple
• 2 squares dark chocolate (70%+)
Macros:
• Protein: ~2g
• Fibre: 4–5g

🔢 DAILY TOTALS
• Protein: ~105–115g
• Fibre: ~30–35g

🍒❤️✨ This is where metabolic health, satiety, digestion, and energy all meet

02/10/2026

V-Day Menu to feel your best 💘

🍓Breakfast: Yogurt Bowl for 2
• 2 cups plain Greek yogurt
• 1/2 cup low sugar or homemade granola
• 1- 2 cups fruit
• 2 Tbsp nut butter drizzle, cinnamon sprinkle

🍳Lunch: Egg scramble
Serves 2
• 6 eggs, 6 egg whites or 3/4 cup egg whites
• Turkey sausage or bacon (optional)
• 1 cup spinach chopped
• 1 bell pepper chopped
• 1 avocado
• 1/3 cup salsa or tomato sliced
• 2 slices sprouted bread

🍕Dinner: Homemade pizza
BYO for 2
• Greek Yogurt Protein pizza dough (comment dough for recipe)
• tomato sauce (homemade or store bought- e.g Rao’s)
• 3/4 cup shredded cheese (mozzarella)
• any toppings of choice

🍫Dessert: Paleo Brownie Sundae
Brownie recipe as follows-
• 3 large eggs
• 1 cup coconut sugar
• ⅓ cup almond flour
• 2 tablespoons coconut flour
• 2 tablespoons cocoa powder
• 2 tablespoons prepared coffee cool or at room temperature
• 1 teaspoon vanilla extract
• 1 ¼ cup dairy-free chocolate chips divided
• 10 tablespoons refined coconut oil ½ cup + 2 tablespoons

Directions:
• Heat oven to 325°F and line a 9×9 pan with parchment.
• Beat eggs and coconut sugar until pale and fluffy (3–5 min). Mix in almond flour, coconut flour, cocoa, coffee, and vanilla.
• Microwave 1 cup chocolate chips with coconut oil in 60-sec bursts until melted; stir smooth and add to batter.
• Fold in remaining ¼ cup chocolate chips.
• Spread into pan and bake 35–40 min, until a toothpick shows moist crumbs. Cool completely, lift out, and cut into 9 squares.

🍨Serve with SO Delicious ice cream

Enjoy!🩷✨

02/06/2026

Non-naturopathic things I do that surprise people:

☕️I use coffee creamers with sugar… because I like it
💊 I take prescription medication
🧴I don’t use “all-natural” skincare, makeup, or hair products
🍒I don’t buy organic (when I can I will)
🚶🏽‍♀️I don’t hit 10k steps most days
🥪I eat deli meat
🌊the microwave is my best friend
📔I keep telling myself I’ll journal, but I don’t
📱I use screens before bed (hello Netflix & TikTok)

I’m not interested in being perfect.

I’m interested in being realistic, consistent, and healthy in a way that fits actual life.

We’re all just doing the best we can 🤍
This is the lens I use in clinic.

If you’ve felt like wellness culture has made things feel rigid, confusing, or impossible to keep up with — that’s exactly why I work the way I do.

You don’t need to be extreme to be healthy.
You need a plan that fits your life.

👉 If you’re ready for a more grounded, evidence-informed approach to nutrition & wellness, book a consult through the link in my bio or message me. Let’s chat 💬

02/04/2026

Super Bowl snacks… for everyone 🏈🍴🍕

Created by yours truly, this lineup has something for every appetite and every fan! 🤍

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

Dr. Andrea D’Angelo, ND

02/27/2026

02/25/2026

02/22/2026

02/13/2026

02/10/2026

02/06/2026

02/04/2026

01/28/2026

01/25/2026

01/14/2026

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