Andrea Falcone

Andrea Falcone Andrea Falcone is the Triple Threat in Holistic Wellness. Chef, Dietitian, & Fitness Professional, to bring you what you need to live your best lifestyle!

Growing up, the harsh words of bullies coupled with a constant “dieting” society and the need to “look” a certain way really shifted how I felt about myself and how I looked. In high school I developed an eating disorder – something I felt I could finally control. And though not even about food (the eating disorder – in most cases), this was the act of doing something (I suffered silently with Bul

imia Nervosa) when feelings and emotions brought me to a point and situation where I felt out of touch with myself – nervous and anxious, or out of control – and resulted in my binging and purging activities. Though it is something I am not proud of, I have realized over the years that my going through this has helped in shaping and shifting me into the person I am today and more so, share my story with others and help them get to a point where they are absolutely in love with who they are – their value and worth in this world.

06/05/2026

If you have seen the viral olive oil dips going around, this may be the one you try for your next potluck or summer BBQ! Packed with flavour and good nutrition, here’s my take on the Dipper appetizer!
🫒layer the bottom of a dish with extra virgin olive oil and balsamic vinegar
🧄 add in one clove of minced garlic, or microblade it, 1 super finely chopped small shallot, 1/4 C each of minced sun-dried tomatoes and an olive tapenade
🍋 add the grated rind of a lemon and 1/2 juice of it
🌱 add in 1/2 C of your favourite herbs. I love parsley for its mild flavour
🧀 add in grated Parmigiano …..as much as you want!
Top with more olive oil if there doesn’t appear to be enough….mix and enjoy with your favourite crusty bread!
I promise this dish will be left clean when you serve it amongst your favourite people!

06/04/2026

We had a ton of heat this week…..did your plants take off yet?
It’s most likely too early, but save this video for when you’re ready to give them support! And let’s grow our gardens together!
🫛🥕🥒🍅🌱

05/29/2026

When you’re a busy parent or caregiver, sheet pan meals can be a huge time saver!
ANYONE can make this week’s meal planning recipe! I promise! Grab some spicy mayo for your sweet potatoes or tartar sauce and lemon for the fish and you are set!
Put this one in your weekly meal plan and enjoy more time outdoors this week!

🎥 .b

05/28/2026

Have you planted your garden veggies and fruits yet?
☀️ We have had our first week of consistent weather through the days and evenings, and if you haven’t planted your gardens yet, I hope these tips help you along the way!
🌱 if you’re new to the gardening scene, are you starting with a smaller garden? Or just getting right in there?
🥕🥬🥒🍅🫛I’d love to know what you’re harvesting this year! Leave it below and let’s support each other this season 🙏

05/22/2026

Moving right along in my Meal Planning Series is episode 3 with a focus on a breakfast recipe that will boost your protein and fibre to start your day!
If you don’t have time in the morning, but do have 5-8 minutes at night, prep some overnight oats! I usually make 2-3 at a time that last in the fridge for 4 days! And if it’s lunch you skip during the day, bring this along for that meal instead!
The night before, in a container, add:
• 1/3 Cup quick or whole oats
• 1 1/4C milk (preferably one with protein such as cows, soy, lactose free, goat, or high protein)
• 1.5 Tbsp ground flax/psyllium mix
• 1 Tbsp h**p or chia seeds
• 1/2-1 scoop protein powder
• 1/3-1/2 berries of choice (frozen fruit works just as well here too)
In the morning, add:
• 1-2 Tbsp nuts or seeds
• a little more milk if needed and oats appear sticky
• a touch of maple syrup for sweetness if needed (can also add at night)
• 1 Tbsp of almond butter or peanut butter also is delish
What’s your favourite overnight oats combo?

Having low iron is not something to play around with. From infancy to childhood, adolescent and adulthood, we all need i...
05/21/2026

Having low iron is not something to play around with. From infancy to childhood, adolescent and adulthood, we all need iron to support cognitive development, transport oxygen to our muscles and organs, and prevent fatigue and lethargy, amongst some of its superpowers.

Dietary choices can improve iron in your stores and blood, but sometimes a supplement is needed. Some supplements are lower doses, and the some have higher amounts of iron which can tend to cause constipation. Depending on what dosage you need, stopping the supplement because you feel a bit constipated is not the final route we aim for.

So….instead of running the risk of a low, take your supplement, and include these items in your diet as well!
Is this helpful? Leave a comment and let me know your thoughts and questions!

05/15/2026

My Meal Planning Series continues with a delicious Tofu Stir Fry that can easily prep a few weekly lunches, or feed your family with some leftovers!
If you’re newer to using tofu, this one will make your taste buds happy, and leaving you excited to experiment with tofu again!
1. Cube the extra firm tofu and place in a bowl with a few Tbsp of cornstarch and salt. Heat a neutral oil over medium high heat and fry the tofu for a few minutes on each side until crispy. Alternatively, you can bake the tofu on parchment paper at 375 for 18-22 minutes (add some oil to it first though).
2. Drain the tofu and remove some of the oil from the pan. Return the pan to the heat to stir fry your veggies in the same pan. Stir fry on medium low heat, until tender crispy, adding a bit of water if you need to steam it up.
3. Meanwhile make your marinade with soy sauce (3-4 Tbsp), rice wine vinegar (1 Tbsp), sesame oil (1 Tbsp), 1-2 cloves garlic (minced or microbladed), 1-inch ginger (microbladed), and 1 Tbsp of honey (***this could be key for those newer to using tofu)!
4. Once your veggies are cooked, add the tofu back in and drizzle the sauce over top. Mix all ingredients together and set heat to low to allow the flavours to merry into all of the ingredients. Serve over rice or vermicelli noodles!
Would you try this?

A note for all the ladies in their late 30’s, 40’s or maybe even 50’s. Social media platforms are over saturated with wh...
05/14/2026

A note for all the ladies in their late 30’s, 40’s or maybe even 50’s.
Social media platforms are over saturated with what we should or shouldn’t be doing as we transition through the pre-menopausal and menopause period of life……people are trying to sell you anything and everything to ‘fix’ our bodies…..guess what, your body doesn’t need to be ‘fixed’
After an incredible menopause symposium led by I was fascinated with the information shared by all presenters and wanted to share some cited research and content that .nutritionist shared during her talk to help you navigate some of the nuance and info around foods we should include during this life stage…..
Interested to know if you’ve heard any of this, or what silly product is flooding your feeds?

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