Joanne Phoa Health Coach

"🌿 Embrace the Power of Parsley 🌱

Did you know that this humble herb packs a punch when it comes to nutrition? Also I bought the largest bunch of organic parsley and I vowed to use it all! 🌿
💥Parsley isn't just a garnish – it's a nutritional powerhouse! Loaded with vitamins and minerals, this green gem offers more than just a burst of flavor. Here's why you should sprinkle it into your meals:

1. Vitamin C Boost: Parsley is rich in vitamin C, which supports your immune system and promotes healthy skin. 🍊✨
2. Antioxidant Rich: It's packed with antioxidants that help fight free radicals, keeping your cells healthy and happy. 💪🌟
3. Bone Health: High in vitamin K, parsley contributes to strong bones and may even help prevent osteoporosis. 🦴🌿
4. Fresh Breath: Parsley's natural oils can freshen your breath, making it a perfect after-meal treat. 🌬️😁

So, don't underestimate the power of parsley – it's not just a garnish, it's a nutrition boost waiting to be added to your favorite dishes. How do you enjoy parsley in your meals? Share your ideas! 🍽️
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Strolling into the weekend feeling healthy with last night's whole foods dinner. That's a Japanese sweet potato by the way. I love them so much!!!! Anyone else? This one was simply baked in foil in the oven. I love it just with a sprinkle of sea salt. Of course I looked up the main nutritional differences between a Japanese and a regular sweet potato because I'm a geek. Japanese has more fiber but regular wins with much more Vitamin A (makes sense because it's orange/beta carotene...)

So last week we had a bit of a heat wave to start the month of October here in Toronto and just like that it now feels like winter (ok I am being dramatic!). Here's a pic of Lily all cozy in between two yoga blankets. Hope this gets your week off to a great start!

Ok so this looks pretty boring right? As someone who used to cook for a living I'm rather lazy in the ktichen these days. As a health coach, I'm always talking about the importance of whole foods. What surprised me was this. I could really taste the sweetness in the broccolini that was simply blanched. I could taste the caramelization and the slightly crispy exterior of the sweet potatoes. I could also savour the smaller portion of pork loin as it was nicely seasoned (if I do say so myself!). The black beans - well those were honestly pretty boring but they are prebiotics!

This past weekend I went to the Wychwood farmers market and scored some sourdough brioche from .crackers. Best French toast ever!!! I loved the savoury element the sourdough contributed while still getting the soft brioche texture that makes french toast such a treat. I urge you all to check out these wholesome baked goods if you’re in the Toronto area.

Swipe left and tell me if you know what these are that I enjoyed with my French toast. They may look like “long” blueberries but they are not blueberries!

Many of us are on hours of zoom meetings/webinars each day. Zoom fatigue is REAL! The other day the volume stopped working at the start of two back to back zoom meetings. Even my zoom account is fatigued! So here’s some tips to overcome zoom fatigue.
1. Get outside, even if it’s just for 5 minutes, rest your eyes by gazing out on the horizon.
2. Do task like the dishes or emptying the dishwasher as it makes you move a little and feel productive
3. Snuggle with your children or pets!
4. Do a restorative yoga pose (yes 5 mins of legs up the wall can be helpful!)
5. If you have more than 5 minutes take that time to be away from devices, you will come back refreshed and more productive!
What are you doing to overcome your zoom fatigue?

Trying to bring on spring here in Toronto with this simple, refreshing salad. Butter/Boston lettuce, Radishes and Pumpkin Seeds in a Red Wine Vinegar/Lemon Vinaigrette.

Just in time for the weekend! This is supta virasana, a wonderful restorative yoga asana. When I am feeling overwhelmed and dealing with a racing mind this is my go to pose to quiet my mind. The legs in virasana encourages the breath to be deeper in the belly, after a few moments of settling in I feel myself following my breath and in turn able to calm myself down. The deluxe version is on a simhasana bench but you could also use two bolsters or step wise blankets. Just a caution that if you have knee issues, ankle issues, it is best to seek the help of a certified Iyengar yoga teacher to guide you into this pose.
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They say that a picture speaks a thousand words. How do the pictures on these two pages (please swipe) make you feel?

Are you afraid of consuming fat? Did you know that healthy fats are actually good for you (of course in appropriate quantities)? Omega-3s (in walnuts and salmon) have potent anti-inflammatory properties. But unfortunately unhealthy fats such as vegetable oil (highly processed/contain chemicals used to process it) are highly inflammatory.

Have questions about fats that you are consuming? Let me know in the comments.

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This soup is one I make often and have batches frozen in my freezer at least 8 months of the year. It’s really simple and versatile. Red lentils, carrots, onions, garlic, broth if you wish, lemon, cumin, cayenne, tomato paste and herbs of your choice.

One of my favourite ways to create a new dish out of roast chicken leftovers. Here I added some shirataki noodles to make this meal feel more substantial. Shirataki noodles are made from glucomannan, a type of fiber that comes from the root of the konjac plant. These noodles contain a lot of water, are low in calories and contain no digestible carbs. For that reason, they are often called miracle noodles as they promote weight loss. In addition, the glucomannan is a prebiotic (and you know how much I love prebiotic foods!). Prebiotic foods feed the gut microbiome, it then ferments the fiber into short-chain fatty acids. Short-chain fatty acids helps fight inflammation and boost your immune function. Have you tried shirataki noodles yet???

There’s just no better way to start off your Tuesday morning!

Salad with Weekend Leftovers. Arugula, radish, butternut squash, cucumber, roast chicken, avocado, pumpkin seeds, balsamic vinaigrette.

Red Cabbage, Broccoli Stem and Apple Slaw with Walnuts

Pan Braised Black Cod with quinoa and sautéed zucchini

These are vegan and gluten-free! I loved this recipe so much I made it twice in one week!

These are vegan and gluten-free! I love this recipe so much I made it twice in one week!

These are Vegan and Gluten-free!!! I loved this recipe so much I made it twice in one week!

Pomegranate Avocado Toast - can be GF/DF or vegan! Enjoy for breakfast, side dish or snack.

My wine friends, fear not, pinot noir is also known for it's high resveratrol content!

Moving regularly is a so important for our health and vitality. It improves our mood and helps balance our hormones. Movement does not need to be a strenuous workout at the gym, here are a few ideas... 1. Turn up the music and vacuum with gusto! 2. During TV commercials, have the entire family do a quick workout together, this fosters connection and probably laughter. 3. Schedule a 5 minute dance party break-time with a friend/friends over zoom during your workday.

Craving something sweet? Try this gluten/dairy . The h**p seeds add a boost of omega 3s and the coconut keeps this muffin moist.

Having trouble sleeping? Before taking a supplement, try this simple activity of taking a 10 minute walk outside (in the morning soon after waking)to let the sunlight hit you.
This natural light helps to spike your cortisol level to make you “wake-up”. It also reinforces your natural circadian rhythm, like a reset button every morning.
Greater sunlight exposure is also associated with release of serotonin (key hormone that helps stabilize mood, feeling of well-being and happiness). Serotonin plays an important role in melatonin production as your pineal gland metabolizes serotonin into melatonin. We need melatonin to fall asleep at night.

Did you know different vegetables have different phytonutrients? A multi-vitamin may have as many as 30 different nutrients while an apple has about 400 constituent nutrients. Broccoli has 600!

Looking for a GF/DF comforting weeknight meal?