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.

12/11/2025

How I Plan On Beating The Winter Blues
Inspired by latest podcast episode 💫

2. Light Therapy
☀️Use a 10,000-lux light box for ~30 minutes each morning (within the first hour of waking- I have the Verilux HappyLight).

Why it works: Reduced daylight in fall/winter is a major trigger for low mood/winter-pattern depression (aka Seasonal Affective Disorder or SAD). According to the National Institute of Mental Health, light therapy — where you sit in front of a bright 10,000 lux light box daily for ~30-45 minutes — is a first-line treatment for winter-pattern SAD.

2. Movement / Exercise
🏃🏽‍♀️Commit to at least 20-30 minutes of movement most days (could be a brisk walk, indoor strength circuit, yoga flow) to get those feel-good hormones flowing.

Why it works: Exercise triggers release of endorphins, dopamine, serotonin, and other neurotransmitters linked to mood and well-being.

3. Nutrition (Whole Foods + Key Micronutrients)
🍽️ Focus on nutrient-dense meals: plenty of high-quality protein, fibre-rich vegetables, healthy fats, whole grains/legumes; avoid long low-energy/low-nutrient spells.

4. Supplements and Lab Testing
👩🏽‍⚕️– Vitamin D: Get my 25(OH)D level tested, and supplement if below optimal (especially given our northern latitude).
– Iron & B12: Test ferritin, iron panel, B12 since deficiency contributes to fatigue, low mood.
– Saffron supplement: Consider a standardized saffron extract (under ND supervision) as an adjunct for mood during dark months.

Why it works:
– Vitamin D: Deficiency linked to increased depression/anxiety; vitamin D acts on serotonin synthesis, and circadian rhythm regulation.
– B12/Iron/other micronutrients: Low levels can intensify the “winter blahs”.
– Saffron: Studies have found that saffron supplementation can significantly reduce depression symptoms.

1. R & R
Take time for yourself to recharge. Holiday movies, binge watching your favourite series, baking, hot cocoa, extra sleep, face masks, whatever fills your cup.

If your struggling with low mood, low energy or just want to feel that spark again, I’d love to help !
Message me 💬 and we’ll get you on the path to feeling your best again ✨

05/11/2025

🕒 Why Eating Earlier Supports Metabolism, Appetite & Hormone Balance ☀️

Emerging research in chrono-nutrition — including work from Dr. Alan Flanagan — shows that when we eat is nearly as important as what we eat.
 Our metabolism follows a circadian rhythm, meaning the body is primed to digest and use food earlier in the day, while late-night eating can work against these natural patterns.

Here’s what the evidence shows:
☀️• Insulin sensitivity is highest earlier in the day and declines into the evening.
🍳• Eating most of your calories earlier supports better blood sugar control, appetite regulation, and energy levels.
💤• Early time restricted eating (finishing dinner earlier- around 7pm) has been linked with better weight-management outcomes, improved sleep quality (since late meals disrupt melatonin), and better appetite regulation the following day.
🍪• While overall diet quality still matters, shifting meals earlier often leads to fewer nighttime cravings and more mindful portions.

✨ Key Takeaway: Prioritize a protein-rich breakfast and balanced lunch, and aim to finish your last meal 2–3 hours before bed. 
This simple timing shift can help support insulin sensitivity, appetite control, body composition, and restorative sleep — all without restriction.

If you’d like to learn more about improving weight, metabolic health and sleep, let’s chat ! 💬

30/10/2025

✨ November Reset: Feel GOOD Going Into the Holidays✨

New month, Fresh start.

And the perfect time to get ahead of the chaos the holidays can bring. 🎄

Between colder weather, comfort food, and packed schedules, it’s easy to feel tired, run down, bloated, and off-track this time of year.

Maybe we pack on a few pounds, only to “start over in January”

But that doesn’t have to be the case.

This month, I’m helping you fuel smarter, balance your energy and actually feel confident through the holidays — without restriction or guilt.

Whether it’s optimizing your nutrition, improving your energy, or finally understanding your metabolism — we’ll create a realistic plan that fits into the Holiday Chaos.

❤️ Now booking November appointments at Platinum Medicine — where evidence-based care meets real-life sustainability.

✨ Let’s make this your healthiest holiday season yet.
➡️ Booking link in bio
OR comment Flourish to chat 💬!

29/10/2025

Hi, I’m Dr. Andrea 👋

I help women move from feeling tired, frustrated, and stuck to energized, confident, and thriving… without the confusion, guilt or extremes.

My approach?
✨ Grounded in science
🥗 Rooted in real food
🌿 Built for long-term sustainability

💫 Ready to feel your best again? Let’s get started.

➡️ Book via link in bio, visit my website
https://www.drandreadangelond.com
Or message me, I’d love to chat 💬

22/10/2025

Welcome to the Haunted House of Nutrition Scams 🎃

Where fear fuels fads and facts get ghosted.

Inside lurk just a few common nutrition myths that refuse to die.

If you’re interested in exiting the house of myths once and for all, let’s chat. (Link in bio or message me)!

We’ll build a plan grounded in science and made to last 🩶

19/10/2025

Sunday Meal-prep Inspo 🧡

Breakfast Options
🍌 1. High-Protein Smoothie (Serves 1)

Ingredients:
1 scoop whey or plant-based protein powder
1 cup unsweetened almond milk
1 cup fruit
1 tbsp nut butter
1 tbsp ground flaxseed or chia

🍎 2. Greek Yogurt Bowl with Apples & Granola (Serves 1)

Ingredients:
¾ cup plain 2% Greek yogurt
½ apple
¼ cup high-protein granola or homemade version (oats, h**p seeds, almonds)
1 tsp nut butter drizzle

Lunch Options
🥗 3. Roasted Veggie Chicken Salad (Serves 2)

Ingredients:
4 oz grilled or baked chicken breast per serving
2 cups mixed greens
1–1½ cups roasted veggies (broccoli, Brussels sprouts, sweet potato, peppers)
1 tbsp olive oil + 1 tbsp balsamic vinegar or tahini dressing

Tip:
Roast a large tray of mixed veggies on Sunday — use half for this salad, the rest in dinners.

🌶️ 4. Turkey Veggie Chili (Serves 4)
Ingredients:
1 lb lean ground turkey
1 cup chopped onion + 1 bell pepper
1½ cups chopped butternut squash or sweet potato
1 can diced tomatoes
1 can red kidney beans (drained)
1 cup spinach
Chili powder, cumin, paprika, salt, pepper
Optional toppings: avocado, Greek yogurt

Dinner Options
🐟 5. Maple Dijon Salmon with Roasted Veggies & Brown Rice (Serves 2)

Ingredients:
4 oz salmon fillet per serving
1 tsp olive oil + 1 tsp Dijon + 1 tsp maple syrup (per fillet)
1½ cups roasted carrots + broccoli
½ cup cooked brown rice per serving
🍜 6. Soba Noodle & Tofu Bowl (Serves 2)

Ingredients:
3 oz soba noodles per serving (buckwheat or high-protein noodle)
4 oz extra-firm tofu (pan-seared or baked)
1 cup peppers + ½ cup edamame
1 tsp sesame oil + 1 tbsp low-sodium soy sauce
Lime, cilantro, and green onion to finish

Snack:
🎃 Pumpkin Oat Energy Balls

Ingredients
1 cup rolled oats
½ cup canned pumpkin purée
½ cup natural almond butter (or peanut butter)
1 scoop vanilla protein powder (whey or plant-based)
2 tbsp maple syrup or honey
1 tsp pumpkin pie spice (or cinnamon + nutmeg + ginger)
1 tbsp chia seeds or ground flaxseed
1–2 tbsp mini dark chocolate chips (optional)

30/09/2025

🍁✨ Fall Into Health ✨🍁Where expert training meets naturopathic care—right here, locally 💛

This October, we’re challenging you to show up for yourself for 30 days straight:

🌟 Check the daily grid (nutrition tip or walking goal)
🌟 Do the task of the day
🌟 Share your progress with a ✅ or 🍂 in your story + tag us!

Complete all 30 days and you’ll be entered to WIN:
🥗 A personalized 7-Day Nutrition Plan by Dr. Andrea
💪 A FREE Personal Training Session

Let’s make this fall about building habits you’ll actually love. Ready to rise to the challenge? 🙌🍂

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http://drandreadangelond.com/

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