Dr. Andrea D’Angelo, ND

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.

Spring Reset Retreat 🌿🌸Refreshed & Aligned with these amazing women.
04/19/2026

Spring Reset Retreat 🌿🌸
Refreshed & Aligned with these amazing women.

Eat seasonally with these spring superfoods 🥬🍓Asparagus Supports liver detox & digestionHigh in prebiotic fiber —> feeds...
04/15/2026

Eat seasonally with these spring superfoods 🥬🍓

Asparagus
Supports liver detox & digestion
High in prebiotic fiber —> feeds good gut bacteria
Natural Diuretic —> reduces water retention

Spinach
Rich in magnesium & iron
Supports energy & reduces fatigue

Peas
High protein plant- based fiber
Contains resistant starch that feels gut bacteria
Rich in B vitamins to support energy, detox

Radishes
Bitter food that helps stimulate digestion and bile flow —> helps break down fats
Supports liver detox pathways

Artichokes
Gut superfood
High in prebiotic fiber –> feels good gut bacteria

Herbs
Fresh herbs can reduce water retention & bloating from their diuretic properties
antimicrobial & supports gut health & digestion

Rhubarb
High in fiber & polyphenols which act as a powerful antioxidant
Help to reduce inflammation
Support gut bacteria & digestion

Apricots
Rich in beta-carotene —> supports eye & skin health
Contains potassium —> improves water retention & bloating

Cabbage
Powerful detox properties on the liver (Phase I & II)
High in fiber & Vitamin C
High in Fiber & supports digestion

If your learning to learn more about your nutrition, I’m your girl!
Message me, I’d love to chat 💬

Happy shopping 🫛🫜

✨Weekly Meal Prep Inspo. Meals Made To Feel Your Best✨1. Protein Chia Pudding BowlIngredients: • 2 tbsp chia seeds • ¾ c...
04/12/2026

✨Weekly Meal Prep Inspo. Meals Made To Feel Your Best✨

1. Protein Chia Pudding Bowl
Ingredients:
• 2 tbsp chia seeds
• ¾ cup milk (or almond milk)
• ½ scoop vanilla protein powder
• ¼ cup Greek yogurt
• Toppings: berries, kiwi, granola, nut butter
Directions:
Mix chia, milk, and protein → refrigerate overnight
Top with yogurt, fruit, and fats in the morning

2. Blueberry Greek Yogurt Smoothie
Ingredients:
• ¾ cup Greek yogurt
• 1 scoop vanilla protein
• ½ cup frozen blueberries
• ½ banana
• ½–1 cup milk
• 1 Tbsp Ground flax

3. Meal Prep Quinoa Salad + Eggs
Ingredients (3–4 servings):
• 1 cup cooked quinoa
• 1 can chickpeas (rinsed)
• Cucumber, red onion, greens
• Feta (optional)
• 2–4 hard boiled eggs
Dressing:
• Olive oil + lemon + salt
Directions:
Mix everything → store in fridge
Add eggs fresh or prepped

4. Tuna or Chicken Salad Wrap
Ingredients:
• 1 can tuna OR shredded chicken
• 2 tbsp Greek yogurt
• 1 tsp mustard
• Celery, salt, pepper
• Wrap + greens + avocado
Directions:
Mix protein + yogurt + seasonings
Assemble wrap

5. Burrito Bowls
Ingredients:
• Ground beef or chicken
• Rice or quinoa
• Black beans
• Lettuce, tomato, avocado
• Salsa + Greek yogurt
Directions:
Cook protein with taco seasoning
Build bowl with all components

7. Chicken Veggie “Fried” Rice
Ingredients:
• Cooked rice
• Chicken breast
• Broccoli, mushrooms
• Garlic, soy sauce
• Egg (optional)
Directions:
Cook chicken → set aside
Sauté veggies → add rice + sauce
Mix in chicken + scrambled egg

8. Chocolate Oat Protein Balls
Ingredients:
• 1 cup oats
• ½ cup peanut butter
• 1 scoop chocolate protein
• 2–3 tbsp honey or maple syrup
• 1–2 tbsp milk
• Chocolate chips
Directions:
Mix → roll into balls → refrigerate

🚨 NEW DIET TREND 🚨7-day metabolic resetDetox juices, low-cal, fat burning supplements April fools 👀What actually works (...
04/01/2026

🚨 NEW DIET TREND 🚨
7-day metabolic reset
Detox juices, low-cal, fat burning supplements

April fools 👀

What actually works (not as sexy, but effective):
✔️ Protein at every meal (30–40g)
✔️ Fiber daily (~25–35g)
✔️ Balanced meals (not skipping + not restricting)
✔️ Strength training + movement
✔️ Consistency over perfection

Your metabolism isn’t broken.
It’s just under-fueled, over-stressed, and stuck in diet chaos.
Real results aren’t extreme, they’re structured & consistent ✨

DM “reset” for a real fix

Celebrating smart 🍀Why it matters — and what’s actually happening in your body• Alcohol temporarily shuts down fat burni...
03/17/2026

Celebrating smart 🍀
Why it matters — and what’s actually happening in your body

• Alcohol temporarily shuts down fat burning
Your body prioritizes metabolizing alcohol (it’s seen as a toxin), so fat oxidation drops → more of what you eat gets stored

• Blood sugar spikes → crashes → cravings
Alcohol disrupts glucose regulation and can cause reactive hypoglycemia → next-day sugar cravings, overeating, and low energy

• It impacts your “detox” pathways
Your liver shifts focus to processing alcohol, reducing its ability to efficiently metabolize hormones, toxins, and fats

• Sleep quality drops (even if you fall asleep fast)
Alcohol suppresses REM sleep and increases nighttime wake-ups → higher cortisol, poorer recovery, and increased hunger hormones the next day

• Metabolism and appetite signals get disrupted
Leptin decreases, ghrelin increases → you feel hungrier and less satisfied, making it easier to overeat

How can we support our body?🌿🤍
• Eat protein + fiber before drinking → stabilize blood sugar
• Hydrate consistently → support liver + reduce fatigue
• Limit high-sugar drinks → reduce metabolic stress
• Plan your next day → protein, movement, hydration

This isn’t about restriction — it’s about understanding your physiology. So you can enjoy the night without feeling like you set yourself back.💚🍀

🌿 Spring Reset Retreat 🌿Join us for a beautiful day designed to help you reconnect with your body, reset your habits, an...
03/15/2026

🌿 Spring Reset Retreat 🌿

Join us for a beautiful day designed to help you reconnect with your body, reset your habits, and move into spring feeling grounded, energized, nourished, and aligned.

Together, Refine Pilates & Yoga & myself have created a curated experience that blends movement, nutrition, nature, and reflection.

Think of it as the reset many of us have been looking for all winter.

During the day you’ll enjoy:
✨ Realign Pilates session
✨ Nutrition talk with Dr. Andrea, ND
✨ Nourishing spring-inspired lunch
✨ Guided nature walk
✨ Restorative yoga & reflection
✨ Take-home resources & goodies

Leave feeling re-energized, motivated, and equipped with tools you can actually carry into your daily routine this spring season.

📍 Refine Pilates & Yoga
📅 Saturday, April 18
⏰ 10:00 AM – 4:00 PM

💫 Early bird: $179
Regular: $199

Spots are limited — reserve yours early.

🌿 Spring Reset Retreat 🌿Join us for a beautiful day designed to help you reconnect with your body, reset your habits, an...
03/05/2026

🌿 Spring Reset Retreat 🌿

Join us for a beautiful day designed to help you reconnect with your body, reset your habits, and move into spring feeling grounded, energized, nourished, and aligned.

Together, Refine Pilates & Yoga & Myself have created a curated experience that blends movement, nutrition, nature, and reflection.

Think of it as the reset many of us have been looking for all winter.

During the day you’ll enjoy:
✨ Realign Pilates session
✨ Nutrition talk with Dr. Andrea, ND
✨ Nourishing spring-inspired lunch
✨ Guided nature walk
✨ Restorative yoga & reflection
✨ Take-home resources & goodies

Leave feeling re-energized, motivated, and equipped with tools you can actually carry into your daily routine this spring season.

📍 Refine Pilates & Yoga
🗓 Saturday, April 18
⏰ 10:00 AM – 4:00 PM

💫 Early bird: $179
Regular: $199

Spots are limited — reserve yours early.

Protein Distribution > Totals Hitting huge numbers doesn’t mean much if majority is eaten at the end of the day.Here’s w...
03/04/2026

Protein Distribution > Totals
Hitting huge numbers doesn’t mean much if majority is eaten at the end of the day.

Here’s why:

Your body stimulates muscle protein synthesis (MPS) in doses — not all day long.

Research shows we maximize that response at ~25–40g of high-quality protein per meal (depending on body size).

After that? The effect plateaus. More isn’t better — it’s just extra.
That’s why I prefer front-loading and spacing protein.

✔ 30–40g at breakfast
✔ 30–40g at lunch
✔ 30–40g at dinner

Instead of:
☕ 5g at breakfast
🥗 15g at lunch
🍝 70g at dinner

Front-loading protein also:
• Improves all day blood sugar regulation
• Supports dopamine + alertness
• Reduces afternoon crashes
• Lowers evening overeating and cravings

*We also absorb 40% more protein in the morning (utilize this window!!)

I would rather see slightly lower total daily protein that’s evenly distributed than a huge number eaten once.

Because metabolism responds to rhythm.
Structure > totals.

👑 TOP 6 FOODS THAT SUPPORT MELATONIN TO HELP YOU SLEEP LIKE A QUEEN🍒 1. Tart Cherries✔ Contain melatonin✔ Shown to ↑ sle...
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

What is Body Recomposition & How Do We Achieve It?👉 Losing fat while maintaining or building muscleBecause:
• Fat mass a...
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 💬🤍

SUNDAY MEAL PREP INSPO 🥗✨🥝BREAKFAST: PROTEIN CHIA PUDDING Serves 4Ingredients • 2 cups milk (or Soy milk) • ½ cup chia s...
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

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

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