JCL Wellness

Eats for the week so far - Paleo Korean bibimbap loaded with bean sprouts, spinach, carrots, cauliflower rice, seaweed, runny egg, and bulgogi beef! Full of fibre, phytonutrients, protein and healthy fats - it keeps me satiated and my blood sugars level stable!

Also on the menu, shaved Brussels sprout salad with pumpkin seeds, Asian pear, avocado, and a light sprinkle of Parmesan cheese. The Brussels sprouts were briefly massaged with a light tangy honey vinaigrette.

Both dishes lasted 2 meals!
Hack - use your Google calendar to meal plan! I enter my meal as a “task” and enter the recipe details (eg book and page number). I use my Google calendar constantly so I’m always reminded of what I plan to make and how to prep.

And… that’s a wrap for 2022! was my program of choice for working out, but I also did as well!

I closed my Move Ring (set at 550 cal) 90% this year, and closed my Exercise Ring (30 minutes) 84% of the time.

My resting heart rate (RHR) is 65 bpm, which is between ‘excellent’ and ‘good’ - my heart rate is affected by hormones/menstrual cycle, so there are some days where my RHR is 58bpm and can go up to 67/68bpm.

My goals for 2023?
Lift heavier - strength train 3x week
HIIT once a week
10k steps a day
7 hours of sleep a day

Eventually! Transformation begins with baby steps, but 👏 to me for all I’ve done this year!

It’s been super duper quiet lately! And with good reason! With Accreditation at my work place, facilitating education sessions for Central East Self Management, and presenting on Polypharmacy - I’ve barely had time to engage on social media other than to look at what others have been up to (on occasion).

It doesn’t mean that I haven’t been exercising or cooking, but I definitely haven’t had the time to post all the good stuff I’ve been making, until today!

For dinner tonight, we have a delicious salmon poke bowl! The colours are absolutely gorgeous with purple cabbage, green cabbage, grape tomatoes (from my parents’ garden), avocado 🥑 , cucumbers 🥒 , carrots 🥕 , salmon, and topped with sesame seeds! I love that I didn’t have to turn on my stove or oven for this!

One of my personal goals have been to incorporate more colourful foods into my diet - phytonutrients are important antioxidants, and many of us are actually deficient in the vitamins and minerals found in fruits and vegetables that are needed for the biochemical reactions that occur in our body.

This bowl is loaded with healthy fats, fibre, l and protein that will keep your blood sugar stable and your body satiated for hours!

My Lomi Composter has pretty much been in use every day since I purchased it a few months ago.⁠
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Developed by , I signed up for the Early Bird Special through their Indiegogo campaign back in April 2021. I first encountered at the Green Living Show back in 2017 or 2018. I am amazed at their ingenuity and their mission towards sustainability - branching out from phone cases to this wonderful gadget is no small feat!⁠
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Back to my quick and brief Lomi review - ⁠
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Pros:⁠
✔️ 3 different modes to choose from - 1) Lomi Approved mode for bioplastics, even my , etc. 2) Grow mode - for the best dirt, 3) Eco-Express Mode⁠
✔️ No odour/funky smells!⁠
✔️ Reduces my food waste⁠
✔️ Lowers my carbon footprint ⁠
✔️ Makes me feel better about myself! =) ⁠
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Cons:⁠
❎ can be a bit noisy⁠
❎ It's an investment - you can make compost at a fraction of the cost, albeit a lower slower/smellier⁠
❎ recurring costs with the carbon filters and lomi tablets⁠
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I've been slowing filling up my backyard planter with the compost I've made - what a rewarding feeling!⁠
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I am LOVING this easy, simple, enoki mushroom recipe from . This is my favourite way to prepare them.

Enoki mushrooms are good source of fiber and rich in B vitamins, including niacin, pantothenic acid, and thiamine. They are also rich in antioxidants, and may support heart health and brain health.

I use 2 packs of enoki mushrooms, sub tamari sauce for light soy sauce, and swap the sugar for erythritol or coconut sugar instead! I use some fresh green onions from my planter box - the result is a umami-rich dish in around 10 minutes.

Do you like enoki mushrooms? If so, what's your favourite way to prepare them? Let me know down below!

This may look like an unassuming bowl of soup, but to me, it's nothing short of amazing!

This is a labour of ♥️ from my mom. I've been recovering from a respiratory infection with a lingering cough, and my mom looked up a recipe that supports the lungs, decreases cough, and clears phlegm/mucous.

What's in it? Chestnuts, orange rinds, pork, dried lily bulbs, pork, and a bunch of other ingredients that have been traditionally used in Chinese cuisine for years!

Cooking with the intention of healing/treating the body is culinary and therapeutic nutrition! We often forget that our ancestors didn't have the luxury of modern medicine, and food/herbals was what they had to go by.

Mother's Day is soon approaching, and I'm so grateful for my mom. I'm grateful that I can see her several times a week and enjoy the food that she makes for all of us. Her love and dedication to her family is something I strive to emulate.

Here's to all the mothers and carers in the world!

Sometimes, I'm in the mood for "fast" food. That means, putting something like this in my meal plan!

Ingredients:
Classic Miso Ramen Set (contains 2 servings, which includes their miso soup)
Homemade fish balls
Bok choy
Furikake flakes

What I enjoy about the ramen set is the short list of ingredients compared to other companies, as well as the fact that it does not contain MSG.

Ramen noodles : wheat flour, water, okara(soy bean pulp), salt, baking soda

Soup broth : organic miso paste(organic soybeans, rice, salt), sake lees(water, rice, koji, yeast), sunflower oil, sesame oil, garlic, tamari soy sauce(non-gmo soybeans salt, sugar), organic cane sugar, chili powder, white sesame seeds, chickpea flour, salt

According to their website, it's also THE WORLD'S FIRST UPCYCLED RAMEN KIT

The noodles are made with the by-product of tofu manufacturing and the broth is made with the by-product of sake brewing.

Dinner in under 30 minutes!

It’s been a bit quiet around here, and for good reason! I’ve been trying to slow down and take care of myself. I attended a webinar recently that started off with this quote about caregivers:
“There are only four kinds of people in the world. Those who have been caregivers. Those who are currently caregivers. Those who will be caregivers, and those that will need a caregiver.”

This really struck a chord with me, as I’m always telling caregivers that they need to take care of themselves too, as caregiver burnout is one of the reasons why patients end up going to nursing homes. I take care of myself so hopefully I won’t need a caregiver, and that I can be a great caregiver.

A lot of us are in similar boats, maybe with young children and aging parents. Regardless of how stressful and busy life is, it is so so important to give yourself some time that is truly yours only.

During the height of the pandemic in May 2020, I signed up for I’m not the most sportsy and some might even describe me as klutzy, but I’ve always been a mover! 500+ workouts in under 2 years, and this is without including my jogs or Apple Fitness workouts. I’m giving myself a 👏 and pat on the back!

Other forms of self care: watching 📺 with my husband and indulging in light reads on my Kindle.

What is something you’re proud of, or that you do for self care? I’d like to know!

Excited to finally try my hands at making these Paleo Biscotti! It was delicious with my coffee! These grain free, refined sugar free, gluten free biscottis have the right amount of crunch and taste just like the real thing!

Motivational Monday - no quote today, but starting off the work week with a sweaty selfie after an endurance session with , especially with the Daylight savings!

You don’t need to look a certain way to workout, exercise, or move! Do it because you ❤️ yourself - that you want to live a full vibrant life with lots of energy to spend with your loved ones. I love workouts because of its variety and they have different lengths of times for workouts, depending on how much time ⏰ you want to dedicate to movement! 28 minutes is my usual go to.

Most “weight loss” comes from what you eat, you can lose weight without exercising. “You can’t outrun your🍴(bad way of eating). However, there are so many benefits to movement that it’s definitely something to have in your toolbox for health!

In the future, I hope to post videos of simple exercises with modifications, to demonstrate that anyone can move and workout! What’s one type of exercise you would like to see?

Happy International Women's Day 2022! Believe in yourself and don't accept the status quo.

Here's your Motivational Monday QOTD - it's just another way of saying: "If you change nothing, nothing will change!"

My Nom Nom Paleo cookbook collection is now complete! I’ve been following for several years now! I also have her nomnompaleo app.

I love her Magic Mushroom powder and use that *sh on everything! Also a fan of the Mango sago, Chicken Curry in a hurry, Big-O-Bacon Burgers, Pot Sticker Stir-Fry, and many others! I can’t wait to try the recipes in her latest cookbook!

Do you have these cookbooks? What’s your favourite recipe? Let’s compare!

Better late than never! Although we just finished National Cancer Prevention Month, I wanted to share part 3 of my series - 5 ways to lower your cancer risk!

For the full blog post, visit janetchonglee.com/posts/2022-02-04.html

Yours in health,
Janet

awareness

Better late than never! Although we just finished National Cancer Prevention Month, I wanted to share part 3 of my series - 5 ways to lower your cancer risk!

Please swipe left to find out how to reduce your risk! Click the link in my bio to read the full blog post!

Yours in health,
Janet

awareness

Here's your Motivational Quote for the Day!

I try to eat seafood 🐟 at least twice a week. On the menu: Keto Salmon Poke Bowl with zucchini noodles, cabbage, cucumber 🥒 🥑 and salmon sashimi. This delicious bowl is loaded with prebiotics, healthy omega 3 anti-inflammatory fats, and protein! ⁠
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For my daughter, I made .it.relle Easy Sushi Bake. E never tired of this and brings the leftovers to school. ⁠
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Cut prep time for the poke bowl by making the zoodles and cutting up the cabbage a few days before. You can make the sushi rice the day before as well. Thinking proactively boosts your chances of a successful dinner on the table! ⁠

Here's your Motivational Quote for the Day - regardless of what you want to change (sleep habits, eating, movement, lifestyle), it can be hard to break the cycle because we are creatures of habit! If it doesn't challenge you, it won't change you!

Sometimes… I don’t want to make pizza dough from scratch! These Unbun Crusts were actually pretty good and I was able to make 2 pizzas 🍕in under 30 minutes ⏲

The most important thing I consider when purchasing groceries and food for my family is the ingredient list. The ingredients listed here are all ones I recognize; I especially love that the oil they use is extra virgin olive oil (EVOO), as we consume WAY too much seed oils in our diet.

While not as firm as a regular gluten-containing crust, we all enjoyed the pizza! And while it’s not dairy-free, this type of pizza definitely aligns more with my way of eating than what I would be able to purchase outside. I can control the type of toppings and the type of pizza sauce (Rao’s pizza sauce is sugar free and contains EVOO) as well.

Making this was actually faster than ordering a pizza and picking it up! Win win in my books!

We’re going around the world 🌎 for Sunday’s lunch at home. Instant Pot Goulash (Hungary), Bean Sprout Salad, Kimchi (Korea), and Fried Plantain (Mexico).

The way we all eat is shaped by our past, our family, our up ringing, and our culture. It’s the reason why generic meal plans don’t work and “diets” tend to fail.

When we work together, we work on YOUR MEAL PLAN, incorporating the foods you eat and love. We introduce small changes one at a time so it’s sustainable and feasible!

Stay posted for future workshops with me!

February 4 was Cancer Awareness Day and February is National Cancer Prevention Month. In Part 2 of this series, I’ll be going over carcinogens and how to find out if something is carcinogenic!

Swipe left for more info, or click the link in my bio for the full blog post!

A carcinogen is any agent that has the capacity to cause cancer in humans. It can be naturally found in nature or manmade.

The 2 most commonly used systems for classifying and identifying carcinogens are the IARC classification system and the National Toxicology Program’s Report on Carcinogens (ROC).

While these 2 systems look at agents in isolation, the Halifax Project hypothesized that low-dose exposures to chemicals that are not individually carcinogenic may be capable of enabling carcinogenesis through its combined effects.

What is highly concerning is that we are exposed to chemicals EVERYWHERE. From what we slather on our skin, to what we breathe in, to what we use to clean our homes, we are exposed and subjected to a surprising amount of unique chemicals each day.

Under the FDA, cosmetic projects and ingredients do not need FDA approval before they go on the market, nor does the FDA test these ingredients for efficacy or safety. According to the Environmental Protection Agency, less than 1% of the 40000 chemicals used in consumer products have been rigorously tested for human safety.

BOTTOM LINE: don’t assume that something is safe just because it’s on the market. Look up the ingredients in the products you buy for its safety and carcinogenic potential.

If you enjoyed this post, please check out my previous posts for more goodies!

February 4 is The word cancer evokes many emotions for myself - anger, fear, and empathy. Click the link in my bio for the full blog post, and swipe left for the first part in a 3 part mini series that I’ll be sharing over the month to bring awareness to this disease!

Swipe left for 5 Interesting Facts About Cancer! Want to learn more? Be sure to follow me for more posts like these!

My approach to dinner most nights is usually vegetables and a choice of protein. I also aim to eat seafood at least twice a week. Tonight - stir fried green beans and maple-tamari salmon - dinner in under an hour from seasoning, prepping, and cooking!

To get this done in under 30 minutes, you can:
✅ prep and cut the green beans the night before
✅ marinate the salmon the night before

We made it a full complete in 3 meal by pairing it with some quinoa that I made a few nights ago. This dinner was full of omega-3 fatty acids (anti-inflammatory), quality protein, healthy fats, and fibre to help with blood sugar management and satiety!

What did you have for dinner tonight? Let me know!

Remember this from a couple of days ago? Swipe left for the keto shrimp and cauliflower grits recipe from

Here’s a meal plan tip/hack I use almost everyday - especially during the work week; Cook once, but eat twice!✌️

The leftovers from dinner are always packed up for lunch!

While done-for-you meal plans can be a lifesaver for some prople, my experience has been less than stellar for the following reason(s):
❌Doesn’t take into account your dietary preferences
❌ doesn’t correlate with what you typically eat
❌doesn’t take into account your lifestyle and time commitment

My approach:
✔️ takes into account how much ⏰you have
✔️ incorporates your abilities and skills
✔️ incorporates the food you ❤️ and enjoy 😉 - with a healthier spin on it

Give a man a fish and he can eat for a day. However, I’d rather teach someone how to meal plan so they can forever feed themselves.

Stay tuned for my upcoming Meal Planning Masterclass! I’ll teach you all my tips and tricks so that you can confidently cook more at home!

Self-care Sunday means getting my workout in and planning the meals for the week!

I don’t necessarily cut up all my veggies, but I do make sure I know what’s on the menu for the next few days. Saving 5-10 minutes just by prepping it the day before can make the difference between takeout and a home cooked meal!
1) defrost chicken for Tuesday dinner
2) rice the cauliflower for Monday’s dinner
3) chop the rest of the cauliflower into florets - to roast later this week, or maybe I’ll rice it and make some kimchi cauliflower fried rice
4) make some Cajun seasoning for tomorrow’s dinner

What are some things you do for meal plan/prep?

It’s Friday night, and the take out temptation game is strong. I always have some frozen burgers to make a quick and easy dinner!

The most important thing I look at when shopping for groceries is the ingredient list. These Healthy Butcher burgers contain only 7 ingredients, most of which are herbs and spices. I could get picky about the breadcrumbs, but I think this is a really good choice for something you didn’t make from scratch!

Burgers are a great family dinner because each and every family member can dress up their burger to their fancy! I omit the bun and use a giant lettuce leaf. My daughter likes it on a bun, with lettuce and avocado. My husband dresses it up with all the works! You can even break up the burger meat and make a cheeseburger salad 🥗 if that’s what you like!

This is definitely something you can have on the table in under 30 minutes!

Pro tip: set an alert/reminder to defrost the burgers the night before!

Follow/like for more tips and tricks from a busy mom!