Struggling with Appetite Loss During Chemotherapy? These 6 Tips Truly Help! 正在接受化療期間食慾不振嗎? 這6個方法真的有幫助！
Struggling with appetite loss during chemotherapy? It’s a common challenge, but nourishing your body is crucial for healing and maintaining strength. Fortunately, there are simple tips to help make mealtime more manageable and regain your appetite.
Here are 6 tips that truly help:
1. Snack between meals– Keep your energy up by enjoying small, nutritious snacks.
2. Eat outside in nature– Fresh air and a change of scenery can make meals more enjoyable.
3. Plan your daily meal in advance– Reduce stress by knowing what you’ll eat ahead of time.
4. Meal prep ahead of time– Having meals ready to go can save energy on tough days.
5. Make food visually appealing– Attractive meals can help spark your appetite.
6. Make your mealtimes pleasant– Surround yourself with a comfortable and enjoyable atmosphere to make eating more enjoyable.
Taking small steps can help you feel more in control of your eating and support your healing journey.
If you’re looking for personalized support or more tips to manage appetite loss during chemotherapy, don’t hesitate to reach out. Please fill out the application below to schedule a FREE discovery call. Sophiehung.com/work-with-us
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正在化療中面臨食慾不振的困難嗎？這是一個常見的挑戰, 但滋養你的身體對於癒合和保持體力至關重要。幸運的是, 有一些簡單的小貼士可以幫助你讓用餐變得更容易, 並恢復食慾。
以下是六個真正有效的建議：
1. 餐與餐之間加入健康小吃 – 透過享用小而營養豐富的小吃來保持能量。
2. 在大自然/戶外用餐 – 新鮮的空氣和換個環境可以讓餐點更愉快。
3. 預先計劃每天的餐點 – 提前知道自己要吃什麼可以減少壓力。
4. 提前準備餐點 – 預先準備好餐點可以在困難的日子節省精力。
5. 讓食物更具視覺吸引力 – 吸引人的餐點可以幫助激發食慾。
6. 讓用餐時間愉快 – 創造一個舒適和愉快的氣氛, 讓吃飯變得更加愉悅。
採取小步驟可以幫助你對飲食有更多掌控感, 並支持你的癒合之旅。
如果你需要個人化的支持或更多應對化療期間食慾不振的建議, 請隨時聯繫我們。請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
Power Up Your Plate with this Protein-Rich Asian Vegan Tacos, perfect for stabilizing blood sugar and lowering cholesterol 這款亞洲風味的素食菜譜, 適合糖尿病和高膽固醇患者, 富含蛋白質, 能夠平衡血糖和降低膽固醇 ⬇️
Black Beans & Tempeh Asian Vegan Tacos 亞洲式黑豆天貝純素玉米餅
Ingredients (3 servings):
6 organic corn tortillas
1/2 block tempeh (about 4 oz), diced
1 cup cooked black beans
1 cup purple cabbage, shredded
1/2 ripe mango, diced
2 cloves garlic, minced
1 tbsp sesame oil
2–3 tbsp low-sodium Korean BBQ sauce
1/4 cup fresh cilantro, chopped
Directions:
1. Cook Tempeh & Beans: In a pan, heat sesame oil. Sauté garlic for 30 seconds. Add diced tempeh and cook until golden (about 5 minutes). Add black beans and Korean BBQ sauce. Stir and cook for 2 more minutes.
2. Prep Toppings: While the tempeh cooks, shred cabbage, dice mango, and chop cilantro.
3. Warm Tortillas: Heat tortillas in a dry pan for 30 seconds each side.
4. Assemble Tacos: Add tempeh-bean mix to tortillas. Top with cabbage, mango, and cilantro.
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食材（3人份）：
有機玉米餅 6片
天貝半塊（約4盎司），切丁
熟黑豆 1杯
紫甘藍（紫高麗菜）1杯，切絲
熟芒果半顆，切丁
大蒜 2瓣，切末
芝麻油 1湯匙
低鈉韓式烤肉醬 2–3湯匙
新鮮香菜 1/4杯，切碎
作法：
1. 炒天貝與黑豆：熱鍋後倒入芝麻油，加入大蒜炒約30秒。加入天貝丁，煎至金黃（約5分鐘）。再加入黑豆與韓式烤肉醬，攪拌均勻後再炒約2分鐘。
2. 準備配料：在煮天貝的同時，將紫甘藍切絲、芒果切丁、香菜切碎。
3. 加熱玉米餅：乾鍋加熱，每面加熱約30秒。
4. 組合塔可：將天貝黑豆混合物放入玉米餅中，依序加入紫甘藍、芒果與香菜即可享用。
Happy Resurrection Day recap
Hope all of you had a wonderful Easter weekend!
Expressions church just celebrated our first Easter Sunday and it was a great turnout! Thanks everyone for coming out. Most importantly, thank you Jesus for coming to this world, bearing our sins and dying on the cross in our place even we don’t deserve it, conquered death, and resurrected on the 3rd day! Even we had lost our building and many equipment during the Eaton fire in January, God has restored and renewed us as a church! He has opened more doors and helped us get even more connected in the community. Praise the Lord! He is Risen!!!
Camping Trip at Lake Skinner
We had a camping trip at Lake Skinner (near Temecula area) with our mentors this past weekend. It was so nice to be out in the nature. We had AYCE sushi in Corona, did photoshoot in a winery, and caught the sunset at the lake. Then took another walk around the lake the next morning and flew the drone. We had a great time bonding and talking abt our plans and goals for the future. Overall it’s a wonderful time to recharge and reconnect. 
Yoga Expo 2025
I attended the 2025 LA Yoga Expo in the Pasadena Convention Center this past weekend! Even I was only able to attend half day, I still had a wonderful time. I learned from Chiropractor Dr. Romina Ghassemi for her insightful talk about the Science of Mobility and Unlocking your Inner power. She went around the room to ask us share what yoga pose we struggled from due to our limited mobility. I mentioned to her that my neck pain (mostly likely due to cell phone use). She shared some tips on how to hold our cell phones properly and simple neck stretches to help prevent the dreaded “tech neck.” She also has developing clothing that help correct our posture and change muscle memory. I finished the day with a relaxing Sound Bath session that was very rejuvenating.
Foods that Improve Gut and Mental and Health 改善腸道和心理健康的食物
Did you know your gut health plays a major role in how you think, feel, and manage stress?
Thanks to the gut-brain axis—a powerful connection between your brain and the trillions of microbes in your digestive system. When your gut is in balance, it can positively influence your mood, cognitive function, and even your ability to handle stress.
So, how can you support your gut and, in turn, your mental and emotional well-being?
Start by focusing on a diverse, nutrient-dense diet that includes:
*Probiotics: These are beneficial bacteria found in fermented foods or supplements. They help repopulate your gut with good microbes.
*Prebiotics: These are fiber-rich foods that act as fuel for probiotics, helping them grow and thrive.
*Polyphenols: Found in foods like berries, green tea, and dark chocolate, these plant compounds support the growth of beneficial gut bacteria and the production of helpful metabolites.
When you combine probiotics and prebiotics, you create a powerful synergy that fuels your gut and supports your whole-body health.
If you’re ready to improve your gut health and start feeling better from the inside out, we’ll start it with your plate. Please fill out the application below to schedule a FREE discovery call. Sophiehung.com/work-with-us
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您是否知道腸道健康對您的思維、感覺和壓力管理起著重要作用？
這要歸功於腸腦軸——大腦與消化系統中數兆微生物之間的強大連結。當你的腸道處於平衡狀態時，它可以對你的情緒、認知功能甚至應對壓力的能力產生正面的影響。
那麼，該如何呵護您的腸道，進而呵護您的心理和情緒健康呢？
首先關注多樣化、營養豐富的飲食，包括：
*益生菌：這些是發酵食品或補充劑中發現的有益細菌。它們幫助你的腸道重新填充有益微生物。
*益生元：這些富含纖維的食物可作為益生菌的燃料，幫助它們生長和繁殖。
*多酚：存在於漿果、綠茶和黑巧克力等食物中，這些植物化合物支持有益腸道細菌的生長和有益代謝物的產生。
當您將益生菌和益生元結合在一起時，就會產生強大的協同作用，為您的腸道提供能量並支持您的全身健康。
如果您準備好改善腸道健康並從內到外感覺更好，我們將從您的餐盤開始。請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
Ginger Veggies Soup 生薑蔬菜湯
Ingredients (3 servings):
1 ½ tbs low-sodium vegetable broth
3 scallions, sliced (keep green tops separate)
1-inch piece fresh ginger, sliced
½ cup red bell pepper, sliced
1 ½ cups asparagus, chopped
1 cup baby shiitake mushrooms, halved or sliced
½ cup frozen edamame, thawed
4 cups water
1 ½ cups super firm tofu, cubed or broken into chunks
1 ½ cups cooked hulled barley (½ cup per serving)
Directions:
1. In a pot, bring 4 cups of water to a simmer and stir in the broth base, ginger, scallion whites, and red bell pepper.
2. Simmer for 5–7 minutes to infuse the broth with flavor.
3. Add mushrooms, asparagus, and edamame, and cook for another 5–6 minutes until tender.
4. Gently stir in the tofu and heat for 2–3 minutes until warmed through.
5. Divide cooked barley into bowls, pour the hot veggie broth over, and top with scallion greens (optional: sesame oil or sesame seeds).
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食材（3人份）：
1½ 湯匙低鈉蔬菜高湯
3 根青蔥，切片（綠色部分分開留用）
1 吋新鮮薑片
½ 杯紅甜椒，切條
1½ 杯蘆筍，切段
1 杯鴻喜菇（香菇），對切或切片
½ 杯冷凍毛豆，解凍
4 杯水
1½ 杯超硬豆腐，切丁或撥成小塊
1½ 杯熟去殼薏仁（每份約½ 杯）
作法：
1. 在鍋中加入 4 杯水加熱至微滾，拌入高湯底、薑片、青蔥白色部分及紅甜椒。
2. 煮約 5–7 分鐘，使湯底入味。
3. 加入香菇、蘆筍與毛豆，再煮 5–6 分鐘至軟嫩。
4. 輕輕加入豆腐，續煮 2–3 分鐘至加熱透。
5. 將熟薏仁分裝入碗中，倒入熱蔬菜湯，最後撒上青蔥綠色部分（可選擇加芝麻油或芝麻增香）。
Mindset Monday 週一心態調整
If you’re struggling right now—feeling stuck, frustrated, or defeated—I want you to know: you’re NOT alone. I’m here to walk this journey with you.
Too many people think that getting healthy means having more willpower, more discipline, or being perfect.
But the truth is… It starts with the way you speak to yourself.
Instead of “I can’t do this”, say “I’m still learning—I’ll keep trying.” Replace “I’m afraid to make a mistake” with “Mistakes help me learn and grow.” Change “This is too hard” into “With more practice, it will get easier.” Shift from “I give up” to “I’ll try a different way.” Swap “I don’t know how” for “I can learn how.” Upgrade “I’m not good at this” to “What can I learn to get better?” And instead of “They’re better than me”, ask “What can I learn from them?”These mindset shifts are powerful because they build the foundation for lasting change. When we change the way we think, we change the way we act. And when we act differently, we become different.
If you’re tired of starting over, tired of being hard on yourself, or just tired of trying to do it all alone, Please fill out the application below to schedule a FREE discovery call. Sophiehung.com/work-with-us
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如果你現在再健康上正在掙扎, 感覺陷入困境, 沮喪或失敗, 我想讓你知道: 你並不孤單。我在這裡與你一起走過這段旅程。
太多人認為健康意味著擁有更強的意志力, 更自律或變得完美。
但事實是… 一切都從你對自己說話的方式開始。
不要說「我做不到」，而要說「我還在學習, 我會繼續努力。」 將「我害怕犯錯」替換為「錯誤幫助我學習和成長」。 將「這太難了」改為「隨著更多的練習, 它會變得更容易。」 從「我放棄」轉變為「我會嘗試不同的方法。」 將「我不知道怎麼做」換成「我可以學會怎麼做」。 將「我不擅長這個」升級為「我可以學什麼來變得更好？” 不要問「他們比我優秀」，而要問「我能從他們身上學到什麼？」這些思維轉變非常有力, 因為它們為持久的改變奠定了基礎。當我們改變思考方式時, 我們就會改變行為方式。當我們採取不同的行動時, 我們就會變得不同。
如果你厭倦了從頭開始, 厭倦了對自己苛刻, 或者只是厭倦了獨自完成所有事情, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
10 Tips I’ve Learned from Traveling to the Philippines (Diabetic-friendly)
Just got back from a week-long trip to the Philippines and wanted to share 10 Travel Health Tips—especially helpful when visiting the Philippines or any developing country. I was especially mindful of these since my dad, who joined us on the trip, is diabetic.
These tips helped keep our meals balanced and our energy up, even on long travel days:
1. Customize your food order – Always ask for less salt, sauces on the side, and no butter or sugar. We learned this the hard way after being served beautifully plated but overly salty and greasy meals—hard on digestion and blood sugar.
2. Bring healthy, diabetic-friendly snacks – Think nut packs, chia fruit pouches (low-sugar ones), tuna packets, or clean protein bars. These came in handy during island hopping and long days when food options were limited or not ideal for blood sugar control.
3. Carry ginger for upset stomachs – Even when eating at reputable spots, foodborne illnesses can happen. Ginger tea or ginger supplements really helped calm the stomach when needed.
4. Don’t forget probiotics and electrolytes – These are key for digestion and recovery, especially if you run into diarrhea or general stomach upset. Electrolytes without added sugar such as LMNT are ideal for blood sugar stability.
5. Bring green juice powder – Getting a variety of veggies can be tough when traveling. A scoop of green juice powder was a simple way to boost micronutrient intake.
6. Pack fiber supplements – White rice, bread, and noodles are staples in many places, but not always blood sugar-friendly. Fiber powders or capsules helped support digestion and glucose control. Take them with each meal.
7. Seek out plant-based restaurants – It may take effort, but they’re out there! We found a great one in the Philippines with clean, whole-food options—my dad loved it too.
8. Use a mask when needed – Pollution and allergens can be intense in some areas. If you’re sensitive or have respiratory concerns, a mask can really help, especially in traffic-heavy zones.
9. Support your immune system with supplements – I brought vitamins A, C, D, E, zinc, and selenium. Staying healthy meant we could enjoy the trip fully.
10. Pack reef-safe sunscreen and long sleeves – Good for both your skin and the environment. Reef-safe sunscreen isn’t common there, so it’s best to bring your own. Long sleeves were a lifesaver for snorkeling and sun protection.
These tips helped us stay healthy, energized, and mindful—especially important with a diabetic family member in tow. If you’re heading to the Philippines (or any developing country), I hope this helps you feel more prepared and well.
Super Saturday
This weekend was nothing short of transformative. I left Super Saturday with a heart full of gratitude and a mind bursting with clarity. If you’ve ever felt like you’re meant for more, these 5 takeaways might just light the fire within you too:
1. World Financial Group (WFG) is a MISSION-driven company, not a PRODUCT-driven company
Mission of WFG is to help people from all walks of life build a better future.
-Helping people who desire to help themselves
-People who are overlooked by the Financial Service industry
2. You can:
a) SHRINK your dream to meet your income
OR
b) INCREASE your income to meet your DREAMS. *You can’t stuff a GREAT LIFE into a SMALL DREAM
3. Whatever the mind can CONCEIVE and BELIEVE, it can ACHIEVE
4. You work very hard on your hurdles you don’t like and hate. You do NOT focus on what you like!
5. WFG can be a platform to incorporate our faith with business by ensuring that our loved ones are financially secured and protected.
This isn’t just work. It’s a calling. If any part of this stirred something in you — let’s talk. Maybe this mission is meant for you too.
El Kusina Cooking Class
Every time I travel to a different country, I like to experience the local food and culture. That’s why we signed up for a cooking class in El Nido, Philippines. We made 3 dishes (Kwek Kwek with Sinamak, Kinilaw, Kare Kare), and 2 desserts (Turon and Crema da Mangga).
-Kwek Kwek with Sinamak: Hard boiled quailed egg fried in annato batter served with Sinamak which is a spiced vinegar sauce
-Kinilaw: a Philippino style cerviche made with tuna
-Kare Kare: Peanut buttery beef stew with veggies
-Turon: Spring roll filled with banana and jackfruit
-Crema da Mangga: Icebox dessert made with layers of Graham crackers, sweetened whipped cream, and riped mango
A DIABETIC/GUT-FRIENDLY and CHOLESTEROL LOWERING Recipe You’ll Definitely Love! 對腸道友善, 降低膽固醇和胰島素抗性的湯品，你一定會愛上！
Ingredients (3 servings):
1 1/2 tbs avocado oil
1 onion, chopped
1/2 tsp kosher salt
1 medium golden beet, peeled and diced (about 1 ½ cups)
1 medium poblano pepper, chopped
2 garlic cloves, pressed
1 1/4 tsp ground cumin
1/2 tsp smoked paprika
1/8–1/4 tsp cayenne pepper (optional)
3 cups low-sodium vegetable broth
1 1/2 cups tomatoes, chopped
1/2 cup quinoa, rinsed
1 (15-oz) can black beans, rinsed
1/3 cup chopped cilantro (plus extra for garnish)
1/3 cup roasted pumpkin seeds (unsalted)
Directions:
1. Sauté onion in avocado oil with salt in a large pot over medium heat for 3–4 minutes.
2. Add golden beet and poblano pepper. Cook 5–6 minutes, stirring occasionally.
3. Stir in garlic, cumin, smoked paprika, and cayenne. Cook for 1 minute.
4. Add broth, tomatoes, quinoa, and black beans. Bring to a boil, then reduce to simmer.
5. Simmer for 20–25 minutes, until golden beet and quinoa are tender.
6. Stir in chopped cilantro, adjust salt to taste.
7. Serve topped with pumpkin seeds and fresh cilantro.
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材料 (3人份):
1 1/2 湯匙牛油果油
1 顆 洋蔥, 切碎
1 顆中型黃金甜菜頭, 去皮並切丁 (約1 ½ 杯）
1 顆中型波布蘭辣椒, 切碎
2 顆大蒜瓣, 壓碎
1 1/4 茶匙孜然粉
1/2 茶匙煙燻紅椒粉
3 杯低鈉蔬菜高湯
1 1/2 杯 番茄, 切碎
1/2 杯藜麥, 沖洗過
1 罐 (15盎司) 黑豆, 沖洗過
1/3 杯 香菜, 切碎 (另備一些作裝飾）
1/3 杯 烤南瓜籽 (無鹽）
做法:
1. 在大鍋中以中火將洋蔥與鹽一起用牛油果油炒3-4分鐘。
2. 加入黃金甜菜頭和波布蘭辣椒, 偶爾攪拌, 加入蒜頭, 孜然粉, 煙燻紅椒粉, 繼續煮1分鐘。
4. 加入高湯, 番茄, 藜麥和黑豆, 煮沸後轉小火燉煮。
5. 燉煮20-25分鐘, 直到金紅菜頭和藜麥變軟。
6. 加入切碎的香菜, 根據口味調整鹽分。
7. 上桌時撒上南瓜籽和新鮮香菜作為裝飾。
Family Trip to the Philippines
Had a wonderful trip in Palawan Philippines the last week of March. We spent 2 days in Coron, 2 days in El Nido, 2 days in Darocotan Island, and fly out from Puerto Princesa. Really loved the island hopping experience in both Coron and El Nido. We did a lot of kayaking, snorkeling, swimming, etc. We also attended a cooking class in El Nido and learned a few local Philippino dishes. It was so nice to meet my two virtual assistants, Sheeny and Pearl in person and get to spend time with their loved ones as well. Thank God for giving us good weather and keeping us safe from all the crazy driving.
6 Diabetic-Friendly Condiments That Add Flavor Without the Blood Sugar Spike! 6 種適合糖尿病患者的調味料 美味加倍又不升血糖！
Want to elevate your meals and boost your health at the same time? These 6 diabetic-friendly, dairy-free, and gluten-free condiments are exactly what you need! 
From metabolism boosters to heart-healthy fats, find out which one should be on your plate NOW! 
From metabolism boosters to heart-healthy fats, find out which one should be on your plate NOW! 1. Sriracha – Boosts metabolism.
2. Balsamic Vinegar – Regulates blood sugar.
3. Low-Sodium Soy Sauce – Supports heart health.
4. Guacamole – Heart-healthy and fiber-rich.
5. Dijon Mustard – Aids digestion.
6. Tahini – Packed with protein and healthy fats.
If you want a personalized advice on how to incorporate these into your diet, fill out the application and schedule your FREE discovery call with Sophie at the link below! Sophiehung.com/work-with-us
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想要同時讓你的餐點更美味並提升健康嗎？這六種適合糖尿病患者, 無乳製品, 且無麩質的調味品正是你需要的！ 從促進新陳代謝到有益心臟健康的脂肪，趕快看看哪一個該成為你餐盤上的必備選擇！
從促進新陳代謝到有益心臟健康的脂肪，趕快看看哪一個該成為你餐盤上的必備選擇！1. 辣椒醬 – 促進新陳代謝。
2. 巴薩米克醋 – 調節血糖。
3. 低鈉醬油 – 支持心臟健康。
4. 鳄梨醬 – 促進心臟健康並富含纖維。
5. 第戎芥末 – 有助消化。
6. 芝麻醬 – 富含蛋白質和健康脂肪。
如果你想要獲得個性化的建議，如何將這些融入你的飲食，請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
10 Factors That Increase Diabetes Risk ( 10 個增加糖尿病風險的因素)
Most people don’t realize they’re on the path to diabetes—until it’s too late. The warning signs? They’re hiding in your everyday habits, routine checkups, and even your stress levels. But knowledge or awareness is power. In this post, you’ll uncover 10 silent risk factors that could be pushing you toward diabetes without you even knowing it.
Don’t wait for a wake-up call—take control now. If you want to learn how to spot your risks and build a plan that works for YOU, I can help! Please fill out the application below to schedule a FREE discovery call. Sophiehung.com/work-with-us
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大多數人沒有意識到自己正走在糖尿病的道路上, 直到為時已晚。警訊是什麼？它們隱藏在你的日常習慣, 例行檢查, 甚至是壓力水平中。但知識就是力量, 在這篇文章中，你將揭開 10 個無聲的風險因素, 這些因素可能在你毫無察覺的情況下將你推向糖尿病。
別等到警鐘敲響才行動, 現在就掌控你的健康！如果你想學習如何發現風險, 並制定適合你的計劃, 我可以幫助你！請私訊我們或填寫. https://sophiehung.com/work-with-us-chinese/
Client Review 客戶評價 Mr. Liu
When Mr. Liu first came to me, he was struggling with high blood sugar and was advised by his doctor to use Ozempic. He tried it for a few days but felt very week and can only lie on the coach all day, so his daughter reached out and wanted to look for a more permanent solution to manage his diabetes, so we worked together to develop a well-balanced vegetarian nutrition plan tailored to his needs.
Through strategic dietary changes, including fiber-rich plant-based proteins, low-glycemic whole grains, and mindful meal timing, Mr. Liu gradually improved his blood sugar level and gained more energy. Over time, his HbA1c dropped to a healthy range.
If you’re ready to take control of your blood sugar naturally, let’s create a plan that works for you! Please fill out the application below to schedule a FREE discovery call. Sophiehung.com/work-with-us
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當劉先生第一次來找我時, 他正苦於高血糖問題, 並被醫生建議開始使用 Ozempic。他用了幾天之後, 覺得全身無力, 只能躺在沙發上, 他女兒在網上找到我, 希望透過自然的方法來管理糖尿病, 因此我們共同制定了一個符合他需求的均衡素食營養計劃。
透過策略性的飲食調整, 包括富含膳食纖維的植物性蛋白, 低升糖指數的全穀類食物, 以及有意識的餐食時間安排, 劉先生的血糖控制逐步改善。隨著時間的推移, 他的糖化血色素 (HbA1c) 降至健康範圍。
如果你也想用自然的方法掌控血糖, 讓我們一起制定適合你的計劃吧！請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
Butternut Squash & Lentil Stew 葫蘆南瓜燉扁豆
This recipe HELPS BALANCE YOUR BLOOD SUGAR & LOWER YOUR CHOLESTEROL, try this NOW! 這個食譜幫助平衡你的血糖和降低膽固醇. 現在就試試看吧！
*Butternut Squash & Lentil Stew 葫蘆南瓜燉扁豆*
Ingredients (3 servings):
1 onion, thinly sliced
1 ½ tsp ginger, finely chopped
1 ½ tsp avocado oil
½ tsp chopped garlic
⅓ small butternut squash, peeled, seeded, and cut into 1 ½” chunks
¾ cup green lentils
2 cups low sodium vegetable broth
1 ⅔ cups spinach
1 tsp lemon juice
Directions:
1. Heat avocado oil in a pot over medium heat. Cook onion, ginger, and garlic for 2–3 minutes.
2. Add butternut squash, lentils, and broth. Bring to a boil, then simmer for 25–30 minutes until tender.
3. Stir in spinach until wilted, then add lemon juice. Season to taste and enjoy!
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食材（3人份）：
1 顆洋蔥, 切薄片
1 ½ 茶匙薑, 切碎
1 ½ 茶匙酪梨油
1 ½ 蒜頭, 切碎
⅓ 顆葫蘆南瓜, 去皮, 去籽, 切成 1 ½ 吋塊狀
¾ 杯綠扁豆
2 杯低鈉蔬菜高湯
1 ⅔ 杯菠菜
1 茶匙檸檬汁
做法：
1. 在鍋中用中火加熱牛油果油, 加入洋蔥, 蒜頭和薑翻炒 2–3 分鐘。
2. 加入葫蘆南瓜, 扁豆和蔬菜高湯, 煮沸後轉小火燉煮 25–30 分鐘, 直到變軟。
3. 拌入菠菜至軟化, 然後加入檸檬汁。依個人口味調味，享用美味料理！
Motivation Monday 週一動力
True transformation begins with the right mindset and the right support. Surrounding yourself with the right people makes all the difference. Nutrition isn’t just about looking good; it’s about fueling your body to thrive. With the right guidance from a coach and a strong support system/tribe, you can build healthy habits, develop a positive relationship with food, and create a balanced, fulfilling life. Ready to break through barriers and reach your health goals? Let’s do this together! Please fill out the application below to schedule a FREE discovery call. Sophiehung.com/work-with-us
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真正的轉變始於正確的心態以及正確的支持。與對的人同行, 能帶來巨大的改變。營養不僅僅是為了外表好看, 而是為了讓你的身體充滿活力並茁壯成長。擁有正確的營養師和健身教練指導, 以及正面的支持網絡, 你可以養成健康的習慣, 建立與食物的正向關係，並打造平衡且充實的生活。 準備好突破障礙, 實現你的健康目標了嗎？讓我們一起努力！請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
Dining out with Kidney disease? Don’t order until you read these 6 eating out tips! (腎病患者外出用餐之前, 請先讀完這 6 個外食小秘訣！)
Dining Out This Weekend with Kidney Disease? Here’s How to Enjoy Your Meal While Staying on Track!
Check the Menu in Advance – Take a few minutes to review the restaurant’s menu and pick kidney-friendly options ahead of time. Speak Up About Your Need – Don’t hesitate to ask for modifications! Ask for whole grain options or grilled instead of fried. Most restaurants are happy to accommodate. Personalize Your Protein Intake – Your protein needs are unique! Consider sharing a dish or adjusting portion sizes to fit your dietary plan. Prioritize Plant-Based Choices – Load up on veggies! Ask for extra vegetable sides or swap in plant-based alternatives for better kidney health. Stay Mindful of Hydration – Be aware of your fluid intake and choose beverages that align with your kidney health goals. Choose Food to be Easy on Salt/Sauce –Since most restaurant food tends to be high in sodium. Request less salt or sauces/dressing on the side.
You can enjoy a delicious meal without compromising your health! 
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患有腎臟病的人這個週末可以外出用餐嗎？以下是如何在保持健康的同時享受美食的方法！
提前在網上查看菜單－花幾分鐘查看餐廳的菜單並提前選擇對腎臟有益的食物。 客製化您的食物訂單－不要猶豫, 向侍應要求健康選項！要求選擇全麥食品或選擇烤而不是油炸的煮法。大多數餐廳都樂意提供協助。 個人化您的蛋白質攝取量 – 您的蛋白質需求是獨一無二的！考慮分享一道菜或調整份量以適合您的飲食計劃。 優先考慮植物性選擇－多吃蔬菜！為了更好的腎臟健康，要求增加蔬菜配菜或換成植物性蛋白質。 注意補水－注意你的液體攝取量並選擇符合你的腎臟健康目標的飲料。 選擇低鹽/醬的食物 – 因為大多數餐廳的食物往往鈉含量很高。要求減少鹽或醬汁/調味料的用量。您可以享用美味的飯菜, 而無需損害您的健康！
5 Myths About Eating for People with Kidney Disease (5 個關於腎病患者飲食的誤解)
If you’ve been told that a kidney-friendly diet means giving up everything you love, it’s time to set the record straight! Let’s bust some of the biggest myths about eating for kidney health. 
Myth #1: You Can’t Eat Any Salt at AllYou can still have some! Just choose fresh foods and low-sodium seasonings as much as possible.Myth #2: A Renal Diet Has to Be Boring and RepetitiveNot if you get creative. Herbs, spices, and variety make meals exciting.Myth #3: You Have to Avoid All Potassium-Rich FoodsSome are okay in moderation, and preparation methods can help adjust levels.Myth #4: Plant-Based Diets Aren’t Kidney FriendlyActually, plant proteins such as soft and medium tofu and garbanzo beans can be great options.Myth #5: Managing Your Kidney Diet Means Giving Up TreatsYou can still enjoy desserts—just in moderation.A kidney-friendly diet doesn’t have to feel like a punishment—it’s all about balance, creativity, and finding what works for you! 
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如果有人告訴你, 對腎臟有益的飲食意味著放棄一切你喜歡的東西, 那麼現在是時候澄清事實了！讓我們破除一些關於腎臟健康飲食的最大誤解。
誤解一：你不能吃任何鹽份你還可以吃一些！只需選擇新鮮的食物和低鈉調味品。誤解 2：你可以吃的種類非常少和沒新意如果你有創造力的話就不會。香草, 香料和各種各樣的食物讓餐點變得令人興奮。誤解三：你必須避免所有富含鉀的食物適量食用是可以的，並且準備方法可以幫助調整水平。誤解四：植物性飲食對腎臟不利實際上, 軟和中硬豆腐和鷹嘴豆等植物性蛋白質是很好的選擇。誤解 5：管理腎臟飲食意味著放棄甜點您仍然可以享用甜點——但要適量。對腎臟有益的飲食並不一定感覺像是一種懲罰, 關鍵在於平衡, 創造力以及找到適合您的飲食！