Eat Right Feel Right
23 King Street West Caledon, ON, Canada

Healthier chocolate chip peanut butter cookies They aren’t the prettiest looking cookie, but super tasty and simple to make, so that’s a win in my books! What you need: 1 egg... 1/2 cup maple syrup 1/2 cup smooth natural peanut butter 1/2 tsp. baking powder Sprinkle of salt 1/4 cup flour (any kind, I used spelt) 1/2 cup rolled oats Option to include 1-2 tbsp. hemp seeds, chia seeds or ground flax seeds. I used hemp 1/2 cup dark chocolate chips (more or less, your choice). 1 Preheat oven to 350 F and line a baking tray with parchment paper or grease with butter or oil. 2In a bowl whisk an egg, add peanut butter and maple syrup. Mix together well. Note: make sure you are using natural runny peanut butter (or other nut butter for these cookies). 3In a separate bowl, add flour, oats, baking powder, salt, and seeds if using them. 4 Pour liquid mixture into dry ingredient bowl and mix together (the dough will be gooey and thick). 5 Fold in chocolate chips. 6 Use a tablespoon to scoop up dough, roll into a ball, place on tray and flatten with the palm of your hand. 7 Bake for about 12 minutes. Should make 10-12 cookies. Enjoy! Who else loves a freshly baked homemade cookie straight out of the oven? Give me a below! Share & save this recipe, if you want to give it a try! . . . #sundayfunday #healthybaking #norefinedsugar #chocolatechipcookies #healthyeats

Baby-led feeding is all about... Trusting your baby Allowing baby to be in control of their appetite (they are incredible at self regulating and listening to their hunger and fullness cues) Developing fine motor skills... A relaxed eating atmosphere Stimulation, it is a full sensory experience Learning and having fun It is also all about empowering parents to feel confident in feeding and supporting their little ones through this entire feeding journey. If you want to learn more or feel you need some support around introducing solids, please reach out. My next webinar with @lifetimeoflovedoula is this upcoming Sunday December 6th at 10am. Link in my bio to sign up! I also had an incredible conversation with the amazing @marniwasserman today all about baby led feeding. Stay tuned for the ultimate baby podcast episode in the new year! What was the first food you introduced to your little one? Ours was avocado! . . . #parenting #introducingsolids #babyfood #babyfoodideas #healthyeating #wholefoods

Roasted veggie & hummus wrap Whole grain tortilla Roasted veggies of choice Hummus ... Goat cheese 1 Spread hummus on the wrap 2 Place your roasted veggies in 3 Sprinkle with goat cheese Wrap it up and enjoy! I usually roast a variety of vegetables at the beginning of the week. I sprinkle them with salt/pepper and garlic powder. Toss in olive or avocado oil and bake at 375F for about 40 minutes. The vegetables can be used in many ways, but this makes for a very tasty lunch (I always feel like I’m eating out). This wrap has baked zucchini, red peppers, eggplant and broccoli. Leave a comment below with your favourite roasted veggie. Mine is definitely broccoli!

Cozy vibes! Sweater Ginger green tea with lemon, mint, and honey Snow Soup on the stove ... What makes you feel cozy? Have a beautiful day. . . . #cozy #cozyvibes #sweater #snowday #holidayseason #greentea #ginger #lemonwater #immunesupport #yummy #comfortfood #antiinflammatory #womenshealth #hormonebalance #guthealth

We have a holiday sale! The perfect gift for yourself or a loved one. Unlimited classes until the end of 2020. In my chats with friends, family, and clients I’ve noticed and felt a certain sense of heaviness. I hope you can find rest, comfort, and community whenever you need it. ... I am so grateful for the @root.rise.flow community. Grateful to move with all of you and stay connected. Head to the link in my bio to take advantage of this awesome holiday gift. If you’ve been wanting to try some classes, this may be the time to do it! With love, Angela

I am hosting 2 free/donation based webinars over the next two weeks and I’m SO excited. This one is happening Wednesday December 9th at 7:30pm and it’s going to be amazing. Learn all about how your gut health influences your hormone health and hormone balance. I will discuss female sex hormones, in particular estrogen. How your body uses, metabolizes and stores it and how your gut health plays a critical role in your hormone health.... Leave with strategies on how to support your gut health and promote hormone balance. You will also get a gut friendly sample 3-day meal plan (with some delicious recipes...you should come just for this). Send me a DM if you’d like to join and I’ll add you to my email list.

Persimmons Rich in: Fibre Vitamin A ... Vitamin C Maganese Persimmons are also a great source of potassium, magnesium, B vitamins, folate, and vitamin K. What’s even more amazing is they are rich in many plant compounds including flavonoids, carotenoids, and tannins. These act as antioxidants protecting our bodies from oxidative stress and damage (which in turn helps to fight off chronic disease). We want lots of antioxidants. What’s your favourite way to enjoy persimmons? Or do you have another holiday food favourite? My favourites right now are persimmons, pomegranates, and chestnuts! #tistheseason . . . #holidayseason #holidayfood #foodmemories #yummy

Mindful eating starts at an early age, in fact your little one is incredible at identifying their hunger and fullness cues. What does this mean? On some days they might eat an entire apple or plate of pasta, or bowl of broccoli and on other days they might have 1 bite or none at all It is important to trust and know that your baby/toddler is able to decide how much their body needs ... Trust that they will try new foods when they are ready (this can take MANY exposures of the same food before they decide to try it) Important reminders: 1 We often think our little ones need way more food than they actually do to meet their needs over time. Try reflecting on their intake over a few days rather than just one day. Some days they will eat a lot and others they will challenge eating all together. 2 @ahuvard shared a post last week about trust. How we often trust that our child knows what and how much to eat when they are eating a lot and well, but the second they don’t eat well....we lose trust. Be patient and keep trusting, supporting, and encouraging their healthy eating habits. 3 Keep offering. Offer your child healthy balanced meals and let them decide if and how much they will eat. Some days they might really surprise you! If you need support around family meals and feeding your little one, please feel free to connect. If you want to see more information on feeding your little one on my page, please leave a below. . . . #mindfuleating #babyledweaning #toddlerlife #toddlerfood #eatrightfeelright

Who else loves persimmons? Try this delicious persimmon chia seed pudding as a breakfast or snack. What you need: ... 1 cup almond milk 1/4 cup chia seeds 1 tbsp. maple syrup or honey (optional) 1/2 tsp. cinnamon 2 ripe persimmons Mix milk, chia seeds, maple syrup and cinnamon together. Place in air tight container and refrigerate overnight. In the AM mix in your ripe persimmons (with or without skin, I usually remove the skin). Feel free to top with yogurt (coconut yogurt was used here) and enjoy! Note: I used a hachiya persimmon, these get very soft and jelly like. The other rounder type (fuyu) are harder and have more of a pear like texture. I will share more on the health benefits of persimmons in my next post. Stay tuned!

Part 2 Ovulation phase: 3-5 days long. LH, FSH, and estrogen levels peaks during ovulation. These peaks in your hormones also translate to peaks in energy (woohoo). It’s the perfect time to get sweaty, try new things, and enjoy more intense or vigorous forms of activity like HIIT training, going for a run, or whatever you enjoy! Luteal phase: 12-16 days long. Progesterone and estrogen levels move up and down during this phase, with a peak during the middle and then a dip t...owards the end of this phase (in preparation of your periods arrival). In the beginning of this phase you will likely still have high energy, which means you may want to continue with some higher intensity forms of movement. However, towards the middle- end of this phase, listen to your body. If your energy dips and you start feeling ‘sluggish,’ choose exercise that keeps you moving but in a gentler way like yoga or walking. Interestingly, research has found that women often have higher heart rates and reach higher rates more quickly during the luteal phase of their menstrual cycle. DOI: 10.3126/kumj.v10i4.10990 What does this mean? Listen to your body and choose exercise that works best for you (that might mean no high intensity) during this phase. Great options include, pilates, walking, strength training, light jogs, etc. In addition, women’s peak heart rate tends to be lower during the flow phase (menstruation) compared to the others. What does this mean? While flowing you may notice you have less endurance (a good thing to try is incorporating shorter workouts during this time). Side story: I am not a big runner, but I do enjoy running 3-5km. I have done 10km races twice. My last 10km I ran on day 2 of my period....and I fatigued so quickly. It was a rough one to finish! Do you notice changes through your cycle? I’d love to hear your stories below.

I am thankful for family, long weekends, the season of fall, all of you for following along and inspiring me, and of course all things pumpkin! Today I am sharing this delicious and healthy pumpkin spice muffin recipe. Perfect for your littles too. What you need:... 1/2 cup flour (I used spelt) 1/2 rolled oats 2 tbsp. chia seeds 2 tsp. pumpkin spice 1 tsp. baking powder 1/2 cup peanut butter (or any nut/seed butter) 1/2 cup pumpkin purée 2 eggs 4 tbsp. unsweetened apple sauce Dark chocolate chips (as many as you’d like). 1 Preheat oven at 375 F, line muffin pans or grease with some coconut oil or butter. 2Whisk eggs, apple sauce, pumpkin purée, and nut butter together. 3In a separate bowl mix together baking powder, pumpkin spice, flour, oats, and chia seeds. Add dry ingredients to wet and mix together well. 4 Fold in dark chocolate chips and fill muffin pan. 5 Bake for 16-18 minutes or until browned. Enjoy! What are you feeling #thankful for today? Wishing you and your families a very happy and healthy thanksgiving. I hope you get to enjoy all things pumpkin. . . . #thanksgiving #longweekend #fallvibes #fallfood #pumpkinspice #pumpkinlover

Movement throughout your cycle Your cycle begins in the first day of bleeding (the menstrual phase). During this phase progesterone, estrogen and LH (luteinizing hormone) are low. Low levels usually = low energy as well. What movement should you do? Listen to your body and your energy levels. Everyone will feel differently. If you have low energy stick to movement like yoga or maybe some outdoor walks. ... Follicular phase: after your period finishes, your hormones start to rise again (all to support the growth and maturity of your egg). Estrogen will begin to peak towards the end of this phase. Did you know that higher estrogen levels is linked to improved muscle mass and strength? However, this increase in estrogen also works to decrease stiffness in your tendons and ligaments which can make you more susceptible to ligament injuries. PMID: 30697162 What movement should you be doing? Anything you enjoy! Especially towards the end of this phase (usually days 7-12) your energy should be peaking. Just take time to stretch well before and after and be mindful of how your joints are feeling. Do you notice any changes in your energy levels throughout your cycle or throughout the month? I’d love to hear more about it below. Stay tuned for part 2.

A sped up segment of a barre Pilates class with me. And no you don’t need a barre, just a chair! Barre Pilates is one of my personal favourite forms of movement. My classes help you focus on working your muscles in a mindful way (feeling that barre burn) and most importantly feeling great in your own body. What is Barre Pilates? ... Barre is the perfect fusion of ballet and pilates. It's a ballet inspired class that uses concepts from pilates, yoga, and functional fitness training. What's incredible about this workout is how hard it is on your muscles, but easy on the joints (making it suitable for all fitness levels). When doing barre regularly you will notice an improvement in your posture, core strength, glutes and leg definition. After each class you should feel stretched, strengthened and amazing all over, I call it the "barre high." Have you tried barre before? What did you think? If you want to try a class, just leave a comment below or send me a DM. Your first class is always free. . . . #rootriseflow #mindfulmovement

I wrote a small piece for Just Sayin' Caledon all about the benefits of squash and I share 4 delicious recipes. Happy Thanksgiving weekend everyone!

Introducing common allergens like peanut butter is important early in life. The Canadian paediatric society suggests offering non-choking forms of foods containing common allergens (like peanuts) around 6 months of age (and not before 4). A few things to note: 1 Despite covid-19 the Canadian paediatric society is still recommending introducing common allergens early to babies at high risk for developing a food allergy. There is a lot of research that suggests a reduced ris...k of developing allergies with early introduction. 2 Introduce one common allergen at a time. My general recommendation is one allergen per week, introducing the same food like peanut butter for 3 consecutive days. 3 If your child had no reaction after 3 days, you should continue to offer that food regularly or at least once per week to help prevent an allergy from developing. For nuts, a butter form is always best. And you only need a very small amount. You can introduce peanut butter in any of the ways demonstrated above. Mixed into oatmeal or another purred food Baked into a baby friendly muffin or spread on top A thin layer spread on a banana A thin layer spread on toast bread or a cracker If your child does have some form of a reaction, be sure to let your healthcare provider know before introducing that food item again. Have a question? Let me know my commenting below. How did you introduce peanut butter to your little one? I spread it on half a banana!

Hey pregnant mama! If you are looking to move more and learn more about how to support your body for labour and delivery our core connection program is for you. This program is all about connection, connection with others and connection to your core. It was a program co-created by myself and Jessica (pelvic floor physio from @theathleticpelvis) Our next program starts Tuesday October 13th, you can get all the details from the link in my bio. ... Core connection - the prenatal series includes : 2 prenatal fitness classes each week (online from the comfort of your own home). These workouts are specifically designed for pregnancy and we offer modifications depending on your trimester. Online workshops and information about back pain, pelvic pain, sex, core and prenatal nutrition. We also talk about birth preparation including perineum stretching techniques, delivery positions and more! Let me know if you have any questions. Can’t wait to get started.

Chocolate hummus anyone!? I have been doing a lot of talking with clients about fibre, fibre to support gut health and also hormone health. So if you need more tasty and fun ways to get your fibre in, give my chocolate hummus recipe a try! ... Warning: this is SO addicting and delicious with pretzel crackers or sliced fruit! What you need: 3/4 cup cooked chickpeas 2-3 tbsp. maple syrup 8-10 medjool dates, pitted 3 tbsp. cocoa powder (the baking kind) 1 tsp. vanilla extract 2 tbsp. almond or oat milk 1 tbsp. avocado oil or vegetable oil of choice Sprinkle of sea salt 1 Put all ingredients into a blender and blend for a minute or so. Blend until smooth. 2 If your mixture seems too thick, you can add an additional tablespoon of milk OR oil. 3 Serve with your choice of fruit or cracker. Store in an airtight container (in the fridge) for 3-4 days! Enjoy! . . . #eatrightfeelright #healthymealideas #healthyrecipes #yummy

For those of you who may not know I am a co-founder of Root Rise Flow, a mindfulness and movement community for all ages and abilities. @root.rise.flow If you are looking to start a home movement practice, feel free to join us or connect with me if you have any questions. We are here to support you and your wellness needs and goals. Join us from the comfort of your own home/space. I hope to see you on the mat soon! ... . . . #mindfulness #movement #homepractice #movementathome #rootriseflow #meditation #yoga #pilates #barre #coreworkout #resistancetraining #movementismedicine #movementcoach #energy #balance #strength #wellness

I thought I’d take some time to re-introduce myself for anyone new around here. I’m Angela and I am SO grateful you are here. This is me lying outside on a yoga mat (one of my happy places). I am a registered dietitian, family food expert, certified Pilates instructor and personal trainer. ... I am passionate about helping women and families discover healthy routines that work for them. I do a lot of work with women in supporting healthy relationships with food, weight management, gut health and hormone balancing. We work together on the WHY behind it all. With kids I do a lot of picky eating and introducing solids work. Baby led feeding is my jam and I LOVE getting to work with my little clients. Today I thought I’d share a few things you might not know about me from this page: I am a science nerd and I have always loved research. I did a masters of science in applied human nutrition where my thesis focused on preschool nutrition. I loved my masters experience so much that I applied to the PhD program, got accepted and started my PhD (this was in January 2018). A few months into it I decided it wasn’t what I wanted (at least for now) and my passion was more with my business and working closely with my clients. I got married 4 years ago and we eloped. It was the best (my mom would strongly disagree). I recently passed my advanced pilates mat training, it was intense but so incredible. Excited to share more with my @ community. I am a complete pumpkin spice EVERYTHING lover, except pumpkin pie (I don’t like that very much). I come from a blended family and have 6 siblings (a combination of step, half and same parent). I’m also the oldest of them all. I have a love/hate relationship with social media. Not sure if anyone else feels the same. Hidden in this image but I have a ton of postpartum baby hairs! Anyone else? I can pretty much make a small set of bangs. What would you like to see more of on my page? Comment below and let me know.

The Healthy Habits Happy Homes Podcast is back for a third season! In the first episode co-hosts Lisa and Sabrina interview Angela Wallace (Eat Right Feel Right - Angela, RD), a Registered Dietitian and Personal Trainer, about how she is balancing having a new baby and working from home during the Pandemic. We hope you enjoy the episode and we look forward to releasing the rest of our season 3 interviews throughout the fall. Tune in every other Tuesday for a new episode! You can listen to the podcast for free on SoundCloud, the GFHS website and most podcast platforms. https://guelphfamilyhealthstudy.com/.../episode-21.../

Join me on Sunday for an amazing and educational workshop! :)

Golden berry & blueberry chia seed jam. Chia jam is pretty much the only way I eat jam lately because 1) it’s SO easy to make and 2) it’s that much more healthy. I had a bunch of local blueberries and golden berries, so I decided to combine them together.... You can use only blueberries or golden berries or ANY fruit you’d like. I highly recommend trying this with peaches too! What you need: 1/2 cup golden berries 1 cup blueberries 1-2 tbsp. maple syrup 2 tbsp. water or lemon juice (your choice) 3-4 tbsp. chia seeds 1 Add berries to a small pot on medium heat. Heat berries until they start to break and soften (about 5-10 minutes). Note: I’d just using golden berries you will need to cook them a little longer to assist in breaking them down. 2 Add in water or lemon juice and maple syrup. I usually only add 1 tbsp. After a few minutes of the berries cooking I use a potato hand masher to help ‘smush’ the berries further. 3 Once it’s hard to make out the berries and they are nice and ‘smushed,’ remove from heat and stir in chia seeds. Let the mixture sit for a few minutes and voila you made your jam! Store in an air tight container for up to a week in the fridge! Who else loves chia seed jam? I especially love it mixed with peanut butter! The other great thing about chia seed jam is your kiddies with likely love it too!

I am excited to be hosting an online gut reset program for women. This is the perfect way to make some changes to your diet and learn more about how to support your gut health, which in turn will help support your immune system and mental health. It will also be a great way to reset this fall and nourish your body from the inside out. If you have been having irregular bowel movements, bloating, or feel like your metabolism isn’t working as it should, this is the program fo...r you. The program includes: A 7-day sample meal plan with lots of delicious recipes 3 weeks of online support and education Online webinar all about gut health and its relationship to your immune and mental health Diet/food protocol to follow for 3 weeks Optional supplement protocol to follow The cost of this group program is $120, if you sign up/save your spot by Friday September 11th the cost is $99. Please email me or send me a message if you are interested in participating. Happy Friday, wishing you a beautiful long weekend ahead! #guthealth #gutreset #longweekendvibes #eatrightfeelright #womenshealth

Recipe from my @canfitpro article Interested in trying tofu? Use it in a smoothie for some added nutrients and protein. Tropical Tofu Smoothie. ... Ingredients: cup frozen or fresh pineapple cup frozen avocado chunks 1 cups coconut milk or milk of choice cup soft tofu (I use non-GMO & organic) Option: 1 tbsp. lemon juice Option: 1 tsp. fresh ginger Directions: Place everything in a blender and blend until smooth. Enjoy! Why add tofu to a smoothie? It’s in nutrients including protein, calcium, iron, magnesium, zinc, and B vitamins It contains healthy fats including omega 3s and 6s Tofu contains genistein, which boosts #collagen production helping support a youthful glow, bone health, and joint health. (Collagen production is also supported by #vitaminc , making this smoothie a perfect combination of ingredients to boost collagen production).

I recently wrote an article for @canfitpro that included 4 tips to age gracefully as a woman. . As we age we naturally loss 0.4-0.8 kg of muscle mass per decade. However, women have accelerated muscle loss compared to men. This accelerated loss has to do with hormones, specifically estrogen. Estrogen naturally declines with age and decreased levels have been linked to decreased metabolism, increased heart disease, reduced ability to use and store protein, reduced muscle mass... and more! Canadian statistics suggest this happens around the age 51 for many women. So what you can do to help slow the decline of your muscle mass and work to balance hormones? 1 Participate in regular strength training workouts Strength training plays a critical role in maintaining muscle mass and reducing accumulation. Engaging in resistance exercises creates tension on your muscle fibres, leading to growth and increased strength overtime. Research shows improvements in muscle mass and strength in as little as 12 weeks when exercising 3 times per week. . 2 Eat foods that help support estrogen levels or contain phytoestrogens like edamame beans, flaxseed, tofu and sesame seeds! Side note: this isn’t the recommendation for every women but it can be helpful for many with extremely low estrogen levels. Tomorrow I will share my smoothie recipe that was a part of this article and later this week the two other points. Stay tuned. :) Leave a below if you want to learn more about this.

Every body is SO different! I constantly remind my clients of this and it's a nice reminder for ourselves too.

Join me next Thursday August 27th at 8pm for a plant based eating webinar. Learn more about what the research says when it comes to plant based eating and your health. You will also get ideas/tips on how to incorporate more plant based meals into your family meals and a 3-day sample meal plan with some delicious recipes. Cost: $10.00... Email me: [email protected] or send me a message if you'd like to join!