I used TruAge + TruHealth for Deeper Insights Into My Health and Aging
What if you could spot potential health risks before symptoms even appear?
I recently took the TruAge + TruHealth Combo Test by Trudiagnostic, an at-home DNA epigenetic test that analyzes your biological age (how your body is actually aging), not just your chronological age (the number of years you’ve been alive), along with 180+ biomarkers to reveal deeper insights into your overall health.
If you want data-driven insights into your aging, brain, heart, gut, and metabolic health so you can make more informed decisions about your future health, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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如果能在症狀顯現前就發現潛在的健康風險, 那該有多好？
我最近體驗了 Trudiagnostic 推出的 TruAge + TruHealth 組合檢測。這是一項居家進行的 DNA 表觀遺傳學檢測, 它會分析你的生理年齡 (即身體實際的衰老程度) 而非僅僅實際年齡 (即出生至今的年數), 還會檢測 180 多項生物標誌物, 從而揭示關於你整體健康的更深層信息。
與其盲目猜測, 不如根據獨特的生物標記獲取個人化建議, 從而做出明智決策, 為長期的健康保駕護航。
我已經完成了這項檢測, 迫不及待想和大家分享結果了。敬請期待！
如果您也想獲得關於老化, 大腦, 心臟, 腸道和代謝健康的數據驅動型洞察, 從而為未來的健康做出更明智的決定, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
The Gut Trio That Supports 支持血糖與膽固醇 代謝的腸道健康“三劍客”Blood Sugar & Cholesterol Metabolism
Your gut is home to trillions of bacteria that help keep your body healthy. When these bacteria are well nourished and in balance, they can support healthy digestion, your immune system, and even healthy blood sugar, cholesterol, and metabolism. That’s why gut health is about more than just taking probiotics, it depends on three key players working together: prebiotics, probiotics, and postbiotics.
Prebiotics feed your good gut bacteria. Probiotics are the good gut bacteria. Postbiotics are the beneficial compounds those bacteria produce.They work as a team.
Without prebiotics, your good bacteria don’t get the fuel they need. Without probiotics, your gut has fewer beneficial bacteria. Without postbiotics, you miss out on many of the compounds that help support your gut, metabolism, and overall health.Instead of focusing on just one, aim to include foods that provide all three. A healthy gut may help support better blood sugar control, healthier cholesterol levels, and overall metabolic health.
Swipe learn to learn the differences and discover simple foods that help nourish your gut microbiome.
Which one was new to you? prebiotics, probiotics, or postbiotics? Comment below!Fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/
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你的腸道內棲息著數以兆計的細菌, 它們有助於維持身體健康。當這些細菌獲得充足營養並保持平衡時, 它們能支持健康的消化功能和免疫系統, 甚至有助於維持健康的血糖, 膽固醇水平及新陳代謝。正因如此, 腸道健康不僅關乎補充益生菌, 更依賴三大要素的協同作用: 益生元, 益生菌, 和後生元。
益生元: 為腸道內的有益菌提供養分。 益生菌: 即腸道內的有益菌本身。 後生元: 由這些細菌產生的有益化合物。它們是一個協同工作的團隊。
缺乏益生元, 有益菌就無法取得所需的「燃料」。 缺乏益生菌, 腸道內的有益菌數量就會減少。 缺乏後生元, 你就會錯失許多有助於支持腸道, 代謝及整體健康的化合物。與其只關注其中一種, 不如在飲食中同時納入這三類成分。健康的腸道有助於更好地控制血糖, 維持健康的膽固醇水平, 並促進整體代謝健康。
滑動螢幕了解它們的區別, 並發現一些有助於滋養腸道菌群的簡單食物。 哪個概念對你來說是全新的？是益生元, 益生菌還是後生元？歡迎在下方留言！請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
How Hidden Toxins Affect Your Blood Sugar & Kidneys (10 MUST BUY Natural Products in Amazon
10 MUST BUY Natural Products for Amazon Prime day 
Your cookware, plastic containers, cleaning products, clothing, and even the air you breathe may expose you to chemicals that can affect blood sugar and kidney health.
But don’t worry! You don’t have to be perfect. Small swaps like using glass containers, ceramic cookware, natural-fiber clothing, a quality water filter, and a Ultra HEPA air purifier, can make a difference over time.
Before the Amazon Prime Day sale ends this Friday, check comments below for my recommended products.If you want personalized guidance, fill out the application below to schedule your FREE Strategy Session with Sophie.
The Breakfast Mistake That May Cause Cravings & Energy Crash 早餐犯的這個錯, 可能導致對食物饞嘴並且精力驟降
If your breakfast is mostly carbs like congee, noodles, white toast, steamed buns, or even sweet potatoes or oatmeal on their own, you may experience a quick rise in blood sugar followed by a crash. That crash can leave you feeling tired, craving more food, struggling to focus, and hungry again sooner than expected.
Instead of cutting out carbs, balance them by adding protein. Aim for around 30 g of protein at breakfast whenever possible, as this can help support satiety and blood sugar management.
Adding protein may help:
Support steadier blood sugar Stay fuller for longer Reduce cravings Promote more sustained energy throughout the morningEasy protein additions:
• Eggs or egg whites
• Organic tofu
• Organic edamame
• Unsweetened organic soymilk
• Nuts or nut butter
• Chia seeds
If you want better blood sugar balance naturally, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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如果你的早餐主要以粥, 麵條, 白吐司, 包子, 甚至是單獨的紅薯或燕麥片等碳水為主, 你可能會經歷血糖快速升高後迅速下降的過程。這種血糖驟降會讓你感到疲倦, 渴望更多食物, 難以集中註意力, 並且比預期更快地再次感到飢餓。
與其完全不吃碳水, 不如添加蛋白質來平衡。盡可能在早餐中攝取約 30 克蛋白質, 有助於增強飽足感並控制血糖。
添加蛋白質可能有助於：
維持更穩定的血糖水平 延長飽足感 減少對甜食的渴望 促進整個上午更持久的能量易於添加的蛋白質：
• 雞蛋或蛋白
• 有機豆腐
• 有機毛豆
• 無糖有機豆奶
• 堅果或堅果醬
• 奇亞籽
如果你想自然地改善血糖平衡, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Asian Egg White Lettuce Wrap with Edamame 亞洲風味毛豆蛋白生菜包
This high-protein, high-fiber recipe supports muscle health, fullness, and steady energy. It helps promote healthy blood sugar, cholesterol, blood pressure, and heart health while providing antioxidants and key nutrients from vegetables. This recipe is vegetarian, gluten-free, and dairy-free, and it can also fit into a kidney-friendly eating pattern when tailored to individual needs.
這款高蛋白, 高纖維食譜有助於維持肌肉健康, 增強飽足感並保持能量平穩。它不僅能促進血糖, 膽固醇, 血壓及心臟健康, 還能提供源自蔬菜的抗氧化劑和關鍵營養素。此食譜適合素食者, 且不含麩質和乳製品；若根據個人需求進行調整, 也可納入有益腎臟健康的飲食方案中。⬇️
*Asian Egg White Lettuce Wrap with Edamame 亞洲風味毛豆蛋白生菜包*
Ingredients (4 servings):
2 cups liquid egg whites (about 10–12 egg whites)
1 head romaine lettuce, leaves separated
1 cup carrots, cut into thin strips
1/2 cup dried mushrooms, soaked and sliced
1 cup organic shelled edamame, cooked
2 scallions, sliced
1/2 red onion, thinly sliced
1 yellow bell pepper, thinly sliced
1 tbs sesame oil
3 cloves garlic, minced
2 tbs organic low-sodium soy sauce
Directions:
1. Soak dried mushrooms in hot water for 20 minutes, then drain and slice. Boil edamame for 3–5 minutes, drain, and set aside.
Heat sesame oil in a pan over medium-high heat. Sauté garlic until fragrant.
2. Add egg whites, let them set for 1–2 minutes, then break apart and cook until firm, dry, and lightly golden (about 5–7 minutes).
3. Add mushrooms, edamame, soy sauce, and half the scallions. 4. Stir-fry for 2–3 minutes until well combined and slightly browned.
5. Spoon into romaine leaves and top with carrots, red onion, bell pepper, and remaining scallions. Serve immediately.
Amount per serving (approximate):
Calories: ~220 kcal
Protein: ~22 g
Carbohydrates: ~20 g
Fiber: ~7 g
Fat: ~6 g
Sodium: ~300 mg
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材料 (4人份):
2杯液態蛋白 (約10–12個雞蛋的蛋白質量)
1棵羅馬生菜 (將葉片分開）
1杯胡蘿蔔 (切成細絲）
1/2杯乾香菇 (泡發後切片）
1杯有機去殼毛豆 (煮熟）
2根蔥 (切蔥花）
1/2顆紅洋蔥 (切薄片）
1個黃甜椒 (切薄片）
1大匙芝麻油
3瓣大蒜 (切末）
2大匙有機低鈉醬油
做法：
1. 將乾香菇用熱水浸泡20分鐘, 瀝乾後切片。將毛豆煮3–5分鐘, 瀝乾備用。
2. 鍋中倒入麻油, 中高火加熱。放入蒜末炒香。
3. 倒入蛋白, 靜置1–2分鐘使其凝固, 然後將其劃散, 繼續翻炒至完全凝固, 乾爽且呈微金黃色 (約5–7分鐘)。
4. 加入香菇, 毛豆, 醬油和一半的蔥花, 翻炒2–3分鐘, 直到食材混合均勻並略帶焦色。
5. 將炒好的食材盛入羅馬生菜葉中, 頂部放上胡蘿蔔絲, 紅洋蔥片, 甜椒片和剩餘的蔥花。即可享用。
每份營養成分 (估算值):
熱量: 約220千卡
蛋白質: 約22克
碳水: 約20克
膳食纖維: 約7克
脂肪: 約6克
鈉: 約300毫克
Why Do This Gut Test for Blood Sugar, Cholesterol and Weight Management? 為什麼要做這項腸道檢查可以幫助 血糖,
10% OFF through this Friday June 19!!!
We’ve been talking a lot about gut health because your gut microbiome can impact blood sugar, cholesterol, weight, and overall health, even without ZERO symptoms. Gut imbalances may silently affect inflammation and metabolism long before digestive issues appear.
That’s why I use the BiomeFX Gut Microbiome Functional Stool Test. It provides a detailed look at your gut bacteria and can help identify imbalances that may be influencing your:
Blood sugar control Cholesterol metabolism Weight management Digestive health Heart, brain, and immune functionThe results help us create a more targeted and personalized plan to support your health goals and address potential root causes.
If you’re dealing with diabetes, high cholesterol, weight loss resistance, or digestive issues, fill out the application below to schedule your FREE Strategy Session with Sophie.
Hurry! Only a few days left to save 10% through this Friday June 19!
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本週五 (6月19日) 之前下單, 可享九折優惠!!!
我們一直在強調腸道健康的重要性, 因為腸道微生物群會影響血糖, 膽固醇, 體重以及整體健康狀況——即使你目前沒有任何明顯症狀。在消化問題顯現之前, 腸道菌叢失衡可能就已經在悄悄影響身體的發炎程度和代謝功能。
正因如此, 我推薦使用 BiomeFX 腸道微生物群功能性糞便檢測。這項檢測能詳細分析你的腸道菌叢狀況, 幫助辨識可能影響以下方面的失衡問題：
血糖控制 膽固醇代謝 體重管理 消化系統健康 心臟, 大腦及免疫功能檢測結果將幫助我們制定更具針對性, 個人化的方案, 以支持你的健康目標並從根本上解決潛在問題。
如果你正受糖尿病, 高膽固醇, 減肥難或消化問題困擾, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
抓緊時間！享受九折優惠的活動僅持續至本週五 ( 6月19日)!
Client Review
Tamara came to me feeling tired and pulled in many directions. She was trying to take care of her own health while also taking care of her elderly mother, her granddaughter, and her dog. She is also going to school and is involved in ministry. She has pre-diabetes, kidney issues, and overweight.
We were able to plan more balanced meals, incorporate more whole food plant based proteins, learn to read food labels to identify hidden sodium, boost water intake, and learn how to set boundaries in her crazy life, and practice self care.
She was so thankful for the support she received. It was such a rewarding experience to go on health journey with people. 
If you are feeling overwhelmed with your health and trying to balance everything in life, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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Tamara 來找我的時候, 感覺疲憊不堪, 被各種事情壓得喘不過氣來。她既要照顧自己的健康, 也要照顧年邁的母親, 孫女和愛犬。她還要上學, 還要參與教會事工。她患有前期糖尿病, 腎臟疾病, 而且體重超標。
我們一起制定了更均衡的飲食計劃, 增加了原形食物植物蛋白的攝入, 學習如何閱讀食品標籤識別隱藏的鈉含量, 增加喝水量, 學會如何在忙碌的生活中設定界限, 並練習自我關懷。
她非常感謝我給予她的支持。能和客人一起踏上這段健康之旅, 真是非常有意義的經驗。
如果你也感到健康壓力巨大, 想要平衡生活中的一切, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
How I Fit Dessert In When Dining Out 外出用餐時, 我如何把甜點安排進去
Eating out is about the whole meal, not just one dish. Appetizers, soups, mains, and desserts all count, especially carbs and calories. Think of it as a “carb budget”: if you plan for dessert, reduce carbs in the main dish.
If you have an appetizer, keep the rest lighter. It’s not restriction, but mindful balancing. You can take it to the next level if you follow the protocol below:
Before meal:
*1 tbsp apple cider vinegar in 4 oz water
During meal:
*Follow the 2-1-1 plate method
*Watch portion and meal sequence
*Add fiber boosters like chia seeds or psyllium husk when appropriate
After meal:
*Do light post-meal movement (like walking)
This turns eating out into a full routine, supporting balance before, during, and after the meal.
Watch this video to learn how to balance your meals when eating out.I’m a holistic Registered Dietitian Nutritionist who looks at root causes, and I help clients reverse type 2 diabetes and cholesterol, manage chronic kidney disease, and enhance longevity.
If you want to learn how to balance your meals when eating out, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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外出用餐時, 應著眼於整頓飯的搭配, 而不僅僅是某一道菜。開胃菜, 湯品, 主菜和甜點都應納入考量, 尤其是其中的碳水和熱量。不妨將其視為一種「碳水預算」：如果打算吃甜點, 就相應減少主菜中的碳水攝取。
如果點了開胃菜, 其餘菜餚就應選擇較清淡的。這並非刻意節制, 而是有意識地進行飲食平衡。若能遵循以下方案, 還能進一步優化飲食效果：
餐前：
*1大匙蘋果醋兌入約120毫升 (4盎司) 水中飲用
用餐期間：
*遵循「2-1-1」餐盤法則
*注意份量控制與進食順序
*適時添加奇亞籽或洋車前子殼粉等富含纖維的食材
餐後：
*進行輕度活動 (如散步)
這樣一來, 外出用餐便成了一套完整的健康流程, 有助於在餐前, 餐中及餐後維持身體平衡。
觀看此視頻, 了解外出就餐時如何平衡膳食。我是一位註冊營養師, 專注於從根本上解決健康問題, 幫助客戶逆轉二型糖尿病和高膽固醇, 控制慢性腎臟病, 並延長壽命。
如果你想學習如何在外出用餐時均衡飲食, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Kung Pao Tofu 宮保豆腐鍋
This plant-based recipe is packed with fiber and protein, and colorful vegetables. It also supports heart health, blood sugar levels, and weight management. Making it a delicious way to enjoy more nutritious plant-based meals.
這款植物性食譜富含膳食纖維, 蛋白質和色彩繽紛的蔬菜。它還有助於心臟健康, 血糖控制和體重管理, 是享用營養豐富美味植物性餐點的理想選擇。
*Kung Pao Tofu 宮保豆腐鍋*
Ingredients (3 servings):
- 16 oz super-firm tofu, pressed and cubed
- 2½ cups baby corn, cut into chunks
- 2½ cups bell peppers (about 2–3 medium bell peppers total, red and green), chopped3 green onions, sliced (white and green parts separated)
- 3 cloves garlic, minced
- 1/3 cup unsalted cashew nuts
- 2 tbs low-sodium soy sauce
- 2 tbs fresh lime juice
- 1 tsp monk fruit syrup
- 1 tbs sesame oil
- 1 tbs vegetable broth or Shaoxing wine
- 3 tbs water
- 1–3 dried chili peppers (optional)
Can be served with:
- 1½ cups cooked quinoa or cauliflower rice
Directions:
1. In a bowl, whisk together 1 tbs soy sauce, 1 tbs lime juice, monk fruit syrup, and 1 tbs vegetable broth or Shaoxing wine. Toss tofu in the mixture and let it marinate for at least 30 mins or overnight.
2. In a separate bowl, mix the remaining soy sauce, lime juice, and water. Set aside.
3. Heat 1 tbs sesame oil in a large wok or skillet over medium-high heat. Add the marinated tofu and stir-fry for 6–8 minutes until lightly golden. Remove and set aside.
4. In the same wok, sauté garlic and the white parts of the green onions until fragrant.
5. Add bell peppers and baby corn. Stir-fry for 3–5 minutes until tender-crisp.
6. Return tofu to the wok. Add the prepared sauce and cashew nuts. Stir-fry for 1–2 minutes until well coated and heated through.
7. Stir in dried chili peppers (optional) and green onion greens. Turn off heat.
8. Serve warm with quinoa or cauliflower rice.
Amount Per Serving:
Protein: ~31 g
Carbohydrates: ~24 g
Fat: ~19 g
Fiber: ~6 g
Sodium: ~400–420 mg
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食材 (3人份):
- 16盎司超硬豆腐, 壓乾切丁
- 2.5杯嫩玉米, 切斷
- 2.5杯甜椒 (約2-3個中等大小的甜椒, 紅綠各半), 切碎
- 3根蔥, 切片 (蔥白和蔥綠分
- 3瓣蒜, 切末
- 1/3杯無鹽腰果
- 2大匙低鈉醬油
- 2大匙鮮榨青檸汁
- 1茶匙羅漢果糖漿
- 1大匙芝麻油
- 1湯匙蔬菜高湯或紹興酒
- 3大匙水
- 1-3個乾辣椒 (可選)
可搭配：
1.5杯煮熟的藜麥或花椰菜米
作法:
1. 在一個碗中, 將1湯匙醬油, 1湯匙青檸汁, 羅漢果糖漿和1湯匙蔬菜高湯或紹興酒攪拌均勻。將豆腐放入葡萄酒中拌勻, 醃製至少 30 分鐘或過夜。
2. 在另一個碗中, 混合剩餘的醬油, 青檸汁和水, 備用。
3. 在大炒鍋或平底鍋中倒入 1 湯匙芝麻油, 以中高火加熱。放入醃製好的豆腐, 翻炒 6-8 分鐘至金黃色。取出備用。
4. 在同一個炒鍋中, 放入蒜末和蔥白, 炒香。
5. 加入甜椒和玉米筍, 翻炒 3-5 分鐘至嫩脆。
6. 將豆腐放回鍋中, 加入之前準備好的醬汁和腰果, 翻炒 1-2 分鐘至均勻裹上醬汁並加熱。
7. 如果想吃辣, 在此加辣椒, 撒上香蔥, 關火。
8. 趁熱搭配藜麥或花椰菜米食用。
每份含量：
蛋白質：約 31 克
碳水化合物：約 24 克
脂肪：約 19 克
膳食纖維：約 6 克
鈉：約 400-420 毫克
Rose Tea Latte 玫瑰茶拿鐵
Rose tea is a caffeine-free herbal drink made from rose petals or buds. It may help relieve stress, ease cramps, reduce inflammation, support digestion, promote glowing skin, and provide antioxidants similar to green tea. This calming latte blends rose tea, organic soy milk, and monk fruit sweetener for a simple, sugar-free drink that is blood-sugar-friendly, and may support digestion, skin health, and everyday relaxation.
玫瑰茶是一種不含咖啡因的草本飲品, 由玫瑰花瓣或花蕾製成。它有助於緩解壓力, 減輕痙攣, 消炎, 促進消化, 提亮膚色, 並提供類似綠茶的抗氧化功效。這款舒緩的拿鐵融合了玫瑰茶, 有機豆奶和羅漢果甜味劑, 是一款簡單易做的無糖飲品, 對血糖友好, 有助於消化, 改善皮膚健康, 並能幫助日常放鬆。
*Rose Tea Latte 玫瑰茶拿鐵*
Ingredients (1 serving):
1 tbs rose petals
1 cup Organic Edensoy Milk
1 tsp monk fruit syrup
Rose petals, for garnish
Directions:
1. Steep rose petals in 1/2 cup of boiling water for 5–7 minutes and strain.
2. Add monk fruit syrup and mix well.
3. Froth Edensoy milk and pour into the rose tea.
4. Top with a few dried rose petals as garnish. Enjoy!
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配料（1人份):
1大匙玫瑰花瓣
1杯有機愛登豆奶
1茶匙羅漢果糖漿
玫瑰花瓣 (裝飾)
做法：
1. 將玫瑰花瓣放入半杯沸水中浸泡5-7分鐘, 然後過濾。
2. 加入羅漢果糖漿並攪拌均勻。
3. 將愛登豆奶打發至起泡, 倒入玫瑰茶。
4. 最後撒上幾片玫瑰花瓣作為裝飾。 好好享用！
It’s Not Always the Rice… Sometimes It’s the SAUCE 👀 未必總是米飯的錯… 有時問題出在醬汁上👀
Sometimes it’s not just the rice, noodles, or dessert you need to watch out for when eating out, it can also be the SAUCES 
Many restaurant sauces may contain hidden added sugar, excess sodium, syrups, or heavy flavorings that can quickly make a meal less balanced than expected.
Many restaurant sauces may contain hidden added sugar, excess sodium, syrups, or heavy flavorings that can quickly make a meal less balanced than expected.Sauces like hoisin sauce, sweet & sour sauce, or honey-glazed sauces can impact blood sugar, energy levels, and heart health more than people realize.
Watch the video to learn how to strategize with the sauces when eating out for blood sugar balance and prevent sugar spikes.I’m a holistic Registered Dietitian Nutritionist who looks at root causes, and I help clients reverse type 2 diabetes and cholesterol, manage chronic kidney disease, and enhance longevity.
If you love eating out but want to make healthier choices, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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外出用餐時, 有時需要注意的不只是米飯, 麵條或甜點, 還有醬汁。許多餐廳的醬汁可能含有隱藏的添加糖, 過量的鈉, 糖漿或濃重的調味料, 這些都會迅速改變一餐的營養均衡程度。
。許多餐廳的醬汁可能含有隱藏的添加糖, 過量的鈉, 糖漿或濃重的調味料, 這些都會迅速改變一餐的營養均衡程度。像海鮮醬, 糖醋醬或蜜汁醬這樣的醬汁, 對血糖, 能量水平和心臟健康的影響可能比人們意識到的要大。
觀看視頻, 學習如何在外出就餐時合理選擇醬汁, 以保持血糖平衡並防止血糖飆升。我是一位註冊營養師, 專注於從根本上解決健康問題, 幫助客戶逆轉二型糖尿病和高膽固醇, 控制慢性腎臟病, 並延年益壽。
如果您喜歡外出用餐, 但又想做出更健康的選擇, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Pesto Egg White over Sweet Potatoes 香蒜醬蛋白烤地瓜
This balanced meal combines fiber-rich Sweet Potato, lean Egg White, and heart-healthy fats to help slow how quickly sugar enters the bloodstream, supporting more stable blood sugar and fewer cravings after meals. The healthy fats and natural antioxidants may also help support lower LDL (bad) cholesterol, better heart health, and longer-lasting energy. 這道均衡的膳食融合了富含纖維的紅薯, 低脂的蛋白以及有益心臟健康的脂肪, 有助於減緩糖分進入血液的速度, 從而維持更穩定的血糖水平, 並減少餐後的食慾波動。此外, 其中的健康脂肪和天然抗氧化劑還有助於降低低密度脂蛋白（即「壞」膽固醇）水平, 促進心臟健康, 並提供更持久的能量。
*Pesto Egg White over Sweet Potatoes
香蒜醬蛋白烤地瓜*
Ingredients (4 servings):
4 small sweet potatoes
2 tbs avocado oil
Salt and pepper, to taste
1/2 cup organic pesto
1/3 cup toasted walnuts, chopped
2 cups organic egg white
Fresh basil leaves, for garnish
Directions:
1. Preheat the oven to 400°F (200°C and cut the sweet potato in half.
2. Drizzle with avocado oil, season with salt and pepper, and bake for 40 minutes.
3. Cook the egg whites in a pan until fully set.
4. Place the cooked egg whites on top of the baked sweet potato and add pesto.
5. Sprinkle with walnuts and basil, then serve warm.
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食材 (4人份):
4個小紅薯
2大匙酪梨油
鹽和黑胡椒, 適量
1/2杯有機羅勒青醬 (Pesto)
1/3杯烤核桃仁 (切碎)
2杯有機蛋白液
新鮮羅勒葉, 用於裝飾
做法：
1. 將烤箱預熱至 400°F (200°C), 並將地瓜對半切開。
2. 淋上酪梨油, 用鹽和黑胡椒調味, 放入烤箱烘烤 40 分鐘。
3. 將蛋白液倒入平底鍋中, 煎至完全凝固成型。
4. 將煎好的蛋白鋪在烤好的蕃薯上, 並淋上羅勒青醬。
5. 撒上核桃碎和羅勒葉, 即可趁熱享用。
Smart Diabetic-friendly Travel Tips to Keep Sugar Under Control 糖尿病患者旅遊小貼士, 幫助您控制血糖
Got plans for a weekend getaway, holiday trip, or upcoming vacation? Travel can bring extra challenges, from long drives and busy airports to unpredictable schedules that can leave you feeling drained or off track. The good news is, with a little preparation, you can stay comfortable, organized, and enjoy your trip with less stress and more peace of mind.
Before You Travel:
1. See your doctor: have a quick check-up to confirm you’re travel-ready
2. Get prescriptions: refill medications so you don’t run out while away
3. Pack extra meds: bring more than you think you’ll need in case of delays
4. Know the rules for TSA: understand what medical items you can carry on
5. Wear medical ID: make sure responders know your condition in an emergency
6. Consider travel insurance: be prepared if you need care while away
During Your Travel:
1. Keep hard candy and medications in carry-on: always have them within reach
2. Adjust for time zones: plan ahead so your meds and meals stay on schedule
3. Bring nuts and seeds as snacks: avoid sugar spikes and crashes with healthy options
4. Manage stress and anxiety: take breaks to stretch, breathe, or walk, and don’t over book your schedule
5. Stay hydrated: drink plenty of water to support stable blood sugar
6. Maintain good-quality sleep: bring eye mask, ear plugs, and magnesium glycinate to help with sleep
With these steps, you can feel confident, stay balanced, and make the most of your trip without letting diabetes slow you down.
If you want personalized support to help you manage blood sugar, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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規劃週末短途旅行, 假日旅行或即將到來的假期嗎？旅行可能會帶來額外的挑戰, 例如長途駕駛, 擁擠的機場以及難以預料的行程安排, 這些都可能會讓你感到疲憊不堪或計劃被打亂。好消息是, 只要稍加準備, 你就能保持舒適, 井然有序, 讓你更輕鬆, 更安心地享受旅程。
旅行前：
1. 就醫: 快速檢查, 確認您已做好旅行準備
2. 取得處方: 補充藥物, 以免在旅行途中用完
3. 準備額外藥物: 多帶一些 以防延誤
4. 了解美國運輸安全管理局 (TSA) 的規定: 了解您可以隨身攜帶的醫療物品
5. 配戴醫療身分證明書: 確保急救人員在緊急情況下了解您的病情
6. 考慮購買旅遊保險: 如果您在旅行途中需要護理, 請做好準備
旅行期間：
1. 將硬糖和藥物放在隨身行李中: 隨時放在觸手可及的地方
2. 根據時區調整: 提前規劃, 確保按時服藥和用餐
3. 攜帶堅果和種子作為零食: 選擇穩定, 健康的零食, 避免血糖飆升
4. 控制壓力和焦慮: 休息一下, 伸展身體, 呼吸或散步, 行程不要排得過滿
5. 保持水分: 多喝水以維持穩定的血糖
6. 保持高品質的睡眠: 大眼罩, 耳塞, 甘胺酸鎂來幫助睡眠
採取這些措施，您就能安心享受旅程，保持身心平衡，盡情體驗糖尿病帶來的樂趣。
如果您需要個人化的血糖管理支持. 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Let’s Fact Check! 讓我們來核實一下事實吧！
Let’s Fact Check This…
MYTH: Only people with diabetes have blood sugar issues. FACT: Anyone can experience blood sugar swings from stress, poor sleep, diet, medications, and inflammation, which causes cravings, low energy, brain fog, and mood changes, even before diabetes develops.Blood sugar imbalance does not happen overnight. Your body often gives subtle signs first, including:
• Craving sweets or carbs
• Feeling sleepy after meals
• Afternoon energy crashes
• Brain fog or poor focus
• Mood changes or irritability
The good news is that small daily habits can make a big difference over time.
Prioritize quality sleep Build balanced meals with protein and fiber Eat more whole grains and vegetables Move your body daily, especially after meals Limit sugary drinks and processed snacksHealthy blood sugar matters for everyone, not just people with diabetes. Stable blood sugar supports energy, mood, focus, and long-term health 
Don’t forget to SAVE this, SHARE it and FOLLOW for more Daily Tips—
讓我們來核實一下… 迷思：只有糖尿病患者才會出現血糖問題。 事實：任何人都有可能因壓力, 睡眠不足, 飲食習慣, 藥物作用或發炎反應而導致血糖波動。即使尚未確診糖尿病, 這種波動也會引發對甜食的強烈渴望, 精力不足, 腦霧感以及情緒波動。血糖失衡並非一朝一夕形成。身體往往會先發出一些細微的訊號, 包括：
• 強烈渴望攝取甜食或碳水
• 餐後感到睏倦疲倦
• 下午時段精力驟降（「能量崩塌」）
• 出現腦霧感或註意力難以集中
• 情緒波動較大或變得易怒
好消息是, 只要堅持一些日常小習慣, 假以時日就能帶來巨大的改善。
優先確保獲得高品質的睡眠 打造均衡飲食, 攝取足夠的蛋白質和膳食纖維 多食用全穀類和各類蔬菜 堅持每日進行身體活動, 尤其是在餐後 限制含糖飲料和加工零食的攝入健康的血糖水平對每個人都至關重要, 而不僅僅是對糖尿病患者而言。保持血糖穩定有助於維持充沛的精力, 良好的情緒, 敏銳的專注力以及長期的身體健康
別忘了【收藏】本文,【分享】給朋友,The Few Dollars You Save Is Not Gonna Pay Your Medical Bill 你省下的那幾塊錢, 根本不夠付你的醫療帳單
A lot of people skip ordering vegetables at restaurants because they think, “Why pay for veggies when I can get a protein or carb dish with the same price?”
But health isn’t about getting the most food for your money, it’s about protecting your health in the future. The few dollars you “save” today won’t cover the cost of future medical bills caused by years of poor eating habits.
Watch the full video to learn how planning your orders ahead can help protect your kidneys and reduce hidden risks.I’m a holistic Registered Dietitian Nutritionist who looks at root causes, and I help clients reverse type 2 diabetes and cholesterol, manage chronic kidney disease, and enhance longevity.
If you want help making healthier choices when eating out, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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很多人在餐廳吃飯時會省略蔬菜, 因為他們覺得“既然同樣的價錢可以點蛋白質或碳水, 為什麼還要花錢買蔬菜呢?”
但健康並非在於花最少的錢買到最多的食物, 而是保護未來的健康。你今天「省」的那幾塊錢, 根本無法彌補多年不良飲食習慣造成的未來醫療費用。
觀看完整視頻, 了解如何提前規劃點餐, 從而保護腎臟並降低潛在風險。我是一位註冊營養師, 專注於從根本上解決健康問題, 幫助客戶逆轉二型糖尿病和高膽固醇, 控制慢性腎臟病, 並延長壽命。
如果您想在外出用餐時做出更健康的選擇, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Soy Sauce Steamed Cod 豉汁蒸鱈魚
This Soy Sauce Steamed Cod combines lean protein, fresh herbs, and fiber-rich vegetables to support heart health, steadier blood sugar, healthy digestion, and longer-lasting fullness. Garlic, ginger, and lower-sodium ingredients may also help support circulation, reduce inflammation, and support kidney health. Cod is naturally low in potassium and phosphorus, which can be beneficial for CKD management.
這道醬油蒸鱈魚融合了瘦肉蛋白, 新鮮香草和富含膳食纖維的蔬菜, 有助於維持心臟健康, 穩定血糖, 促進消化, 並帶來更持久的飽足感。大蒜, 生薑和低鈉食材也有助於促進血液循環, 減輕發炎和維護腎臟健康。鱈魚天然鉀磷含量低, 對慢性腎臟病患者的管理大有裨益。
*Soy Sauce Steamed Cod 豉汁蒸鱈魚*
Ingredients (1 serving):
- 1 cod fillet (4-5 oz)
- 1 tsp ginger, julienned
- 1 tsp garlic, minced (about 1 tsp)
- 1 tsp fresh lemon juice
- 1 tsp organic low-sodium soy sauce
- 1 tbs avocado oil
- 1 cup sliced scallions
- ¼ cup chopped Cilantro
- ¼ cup sliced chili peppers
- black pepper, to taste
Can be served with:
- ½ cup cooked Cauliflower rice
Directions:
1. Pat the Cod dry, season with black pepper, and place it on a heat-safe plate with the ginger.
2. Steam the fish for 7–10 minutes or until it is opaque and flakes easily with a fork.
3. Mix the garlic, lemon juice, and low-sodium soy sauce, then pour the sauce evenly over the cooked fish.
4. Top with the scallions, Cilantro, and chili peppers, heat the Avocado Oil until warm, then carefully drizzle it over the vegetables for extra aroma.
5. Serve warm with cooked cauliflower rice.
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食材 (1人份):
- 1塊鱈魚柳 (4-5盎司)
- 1茶匙薑絲
- 1茶匙蒜末 (約1茶匙)
- 1茶匙新鮮檸檬汁
- 1茶匙有機低鈉醬油
- 1大匙牛油果油
- 1杯蔥花
- ¼杯香菜碎
- ¼杯辣椒片
- 適量黑胡椒
可搭配：
- ½杯煮熟的花椰菜米
做法：
1. 將鱈魚柳拍乾, 撒上黑胡椒, 與薑絲一起放在耐熱盤上。
2. 將魚柳蒸7-10分鐘, 或蒸至魚肉不透明且用叉子輕輕一撥即可分離。
3. 將蒜末, 檸檬汁和低鈉醬油混合, 然後將醬汁均勻地淋在蒸好的魚柳上。
4. 撒上蔥花, 香菜和辣椒, 將牛油果油加熱至溫熱，然後輕輕淋在蔬菜上, 增添香氣。
5. 趁熱與煮熟的花椰菜米一起食用。
Doctor: You need to cut carbs!
Happy Funny Friday!!! 
When the doctor said “cut carbs,” and the client really took that advice a little TOO seriously 
But let me clear this up 
As a dietitian, I don’t just tell clients to “cut carbs.” I teach them HOW to eat carbs smarter for better blood sugar, energy, and long-term health 
As a dietitian, I don’t just tell clients to “cut carbs.” I teach them HOW to eat carbs smarter for better blood sugar, energy, and long-term health Because blood sugar balance is not just about removing rice, noodles, or bread 
It’s about the STRATEGY: portions, carb quality, what you pair them with, the order you eat them, and even moving your body after meals
It’s about the STRATEGY: portions, carb quality, what you pair them with, the order you eat them, and even moving your body after meals And it’s not just about carbs either. Sleep, stress, inflammation, movement, and lifestyle all play a role too. That’s why me as a root-cause based holistic dietitian look at the BIGGER picture
6 Details That Determine How Long You’ll Live 決定你壽命長短的6個細節
Many people think living longer is all about good genes, expensive supplements, or finding the latest health trend. But the truth is, healthy aging is usually built through small choices you make every day.
Here are 6 details that quietly determine how long and how well you live:
1. Waist Size Matters More Than Body Weight
Pay attention to your waistline, not just the number on the scale.2. Your Attitude Really Affects How Fast You Age
Having a growth mindset and keeping your brain stimulated keep you young.3. Emotional Stress Affects Lifespan
Learning how to relax and develop healthy stress coping mechanism is essential for health.4. Sitting is the new smoking
Moving your body regularly matters more than you think.5. Sleep Is the Cheapest Recovery Tool
Consistent, quality sleep is more powerful than expensive supplements.6. Muscle Mass is the Currency for Longevity
Strength training isn’t just for appearance, it helps you stay independent as you age. Which of these 6 areas do you feel strongest in and which one needs more attention right now? Share your number below.Don’t forget to SAVE this, SHARE it and FOLLOW for more!
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許多人認為長壽的關鍵在於良好的基因, 昂貴的保健品或追逐最新的健康趨勢。但事實是, 健康老化通常源自於你每天做出的微小選擇。
以下六個細節悄悄決定你的壽命和健康程度：
1. 腰圍比體重重要
專注於你的腰圍, 而不僅僅是體重計上的數字。2. 你的態度會影響你的老化速度
保持積極樂觀的心態, 持續刺激大腦, 能讓你保持年輕。3. 情緒壓力影響壽命
學會放鬆並培養健康的壓力因應機制對健康至關重要。4. 久坐是新的吸煙
定期運動比你想像的更重要。5. 睡眠是最經濟的恢復工具
持續, 高品質的睡眠比昂貴的保健品更有效。6. 肌肉量是長壽的通行證
肌力訓練不只是為了好看, 它還能幫助你隨著年齡增長保持獨立生活能力。 在這六個面向中, 你覺得自己哪個面向最強？哪個方面你現在需要加強？請在下方分享你的看法。別忘了【收藏】,【分享】這篇文章, 並【追蹤】我以獲取更多精彩內容！
Ask for this before your first bite when dining out外出用餐時，吃第一口之前就要求服務員提供這個
Why is it so easy to overeat at restaurants? It’s not always hunger, sometimes it’s distraction.
It’s not always hunger, sometimes it’s distraction.You’re talking, laughing, enjoying the moment, and before you know it, the bowl is empty.
Restaurant portions are often much bigger than what your body needs in one sitting, especially with noodles, rice, or pasta dishes.
A simple strategy that works
Ask for a to-go box when your meal arrives Pack away half before your first bite Or split it with a friend or family member Watch this video to learn how to enjoy dining out without overeating.I’m a holistic Registered Dietitian Nutritionist who looks at root causes, and I help clients reverse type 2 diabetes and cholesterol, manage chronic kidney disease, and enhance longevity.
If you want to fit eating out in your health journey, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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為什麼在餐廳很容易吃過量？ 不一定是因為飢餓, 有時是因為分心。
不一定是因為飢餓, 有時是因為分心。你和別人聊天, 歡笑, 享受當下, 不知不覺中, 碗就空了。
餐廳的份量通常遠超你一次所需的量, 尤其是麵條, 米飯或意麵之類的菜餚。
一個簡單有效的策略
上菜後要求打包盒 吃第一口之前就打包一半 或和朋友或家人分享 觀看此視頻, 學習如何在享受外出就餐的同時避免吃過量。我是一位註冊營養師, 專注於從根本上解決健康問題, 幫助客戶逆轉二型型糖尿病和高膽固醇, 控制慢性腎臟病, 並延長壽命。
如果您想將外出用餐融入您的健康計劃, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
The effort you avoid today may become the support you depend on later
Most people don’t feel the effects of skipping strength training until later in life.
What many don’t realize is that muscle loss can start as early as your 30s, and strength often declines faster than muscles built. You may look healthy, but slowly lose the strength that supports your metabolism, bones, joints, balance, and everyday movement.
The result? Stairs feel harder. Recovery takes longer. Carrying groceries, traveling, or keeping up with family takes more effort.
Strength training and good nutrition are not about looking fit. They are about staying strong, mobile, and independent for years to come.
If you’re ready to build strength with a plan that fits your lifestyle, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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大多數人直到晚年才會感受到缺乏肌力訓練的影響。
很多人沒有意識到, 肌肉流失可能早在30歲就開始了, 而且力量下降的速度往往比肌肉增加得更快。你可能看起來很健康, 但支撐新陳代謝, 骨骼, 關節, 平衡和日常活動的力量卻在慢慢流失。
結果呢？上下樓梯感覺更吃力, 恢復時間更長, 提雜貨, 旅行或照顧家人更費力。
肌力訓練和良好的營養並非為了擁有健美的身材, 而是為了在未來的歲月裡保持強壯, 靈活和獨立。
如果您準備好制定一個適合您生活方式的肌力訓練計劃, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-