Sophie's Blog

Every week we post new inspirational and informative content on nutrition and fitness. 

Category: Nutrition

Struggling With Cholesterol? Try These 5 Foods for a Healthier Heart 膽固醇偏高？ 試試這五種食物， 讓心臟更健康。

Looking to improve your heart health and manage your cholesterol? The good news is that the right foods can make a big difference! By incorporating these nutrient-rich options into your diet, you can support your body in maintaining healthier cholesterol levels:
🥣 Oats: Packed with soluble fiber, oats help lower LDL (“bad” cholesterol) and keep you full longer. A heart-healthy breakfast staple!
🥜 Nuts & Seeds: A handful of almonds, walnuts, pistachios, chia seeds each day provides healthy fats, fiber, and plant sterols that naturally support cholesterol balance.
🐟 Fatty Fish: Salmon, mackerel, or sardines are rich in omega-3s, which lower triglycerides, reduce inflammation, and protect your arteries.
🥦 Vegetables: Fill half your plate with colorful veggies. Fiber and antioxidants help reduce cholesterol and keep your heart strong.
🫘 Beans & Lentils: Chickpeas, black beans, and different color lentils all slow cholesterol absorption, provide protein, and support steady blood sugar.

If you need help making heart-healthy food choices that actually fit 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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想要改善心臟健康, 控制膽固醇嗎？好消息是, 正確的食物可以帶來顯著的改變！將以下這些營養豐富的食物加入您的日常飲食中, 可以幫助您的身體維持更健康的膽固醇水平：

🥣 燕麥：燕麥富含可溶性膳食纖維, 有助於降低低密度脂蛋白膽固醇（「壞」膽固醇），並延長飽足感。是健康早餐的理想選擇！
🥜 堅果：每天一把杏仁, 核桃, 開心果, 奇亞籽, 可以提供健康的脂肪, 膳食纖維和植物固醇, 這些成分天然地支持膽固醇平衡。
🐟 富含脂肪的魚類： 三文魚, 鯖魚或沙丁魚富含omega-3脂肪酸, 可降低三酸甘油酯, 減少發炎並保護動脈。
🥦 蔬菜：餐盤的一半裝滿色彩鮮豔的蔬菜。膳食纖維和抗氧化劑有助於降低膽固醇, 保持心臟強壯。
🫘 豆類：扁豆, 鷹嘴豆和黑豆可以減緩膽固醇吸收, 提供蛋白質, 並有助於穩定血糖。

如果你需要幫助策劃適合你又有助心臟健康的營養計劃及生活方式, 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/

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6 Small Habits That Create Big Life Shifts in 2026 (6個小習慣幫助您扭轉 2026年)

These habits aren’t just “nice-to-have”; they support the foundations of your health, energy, and longevity. By focusing on sleep, hydration, nutrition, movement, strength, and stress management, you’re giving your body and mind what they need to function at their best every day.
⏰ Set your alarm to start your bedtime routine: If you want to wake up early and get your workout in early, it starts with going to bed early the night before. So you just need to back track from the time you to start getting ready for bed. Turning off screens 1 hr before bed would also help. Going to bed on purpose improves sleep quality, recovery, and next-day energy.
💧 Drink at least 8 cups of water: Hydration supports digestion, focus, mood, reduce cravings, and detox. Prepare a water bottle with warm water the night before and put it on your night stand, you can start your day by sipping 2 cups of water before you even get out of bed.
🥗 Prioritize protein and fiber: This combo stabilizes blood sugar, supports muscle, optimize gut health, and keeps you full longer. Aim for at least 30g of proteins per meal, plan for at least 35g of fiber per day from fruits, veggies, legumes, and whole grains.
☀️ Sunlight exposure in the morning + Post-meal movement: Morning sunlight resets your internal clock, while short walks after meals support digestion and prevent insulin resistance, which is important for diabetes, but also for brain longevity by preventing Alzheimer’s and Dimentia.
🏋️‍♀️ Strength training at least 2–3x/week: Building muscle boosts metabolism, supports bone health, and makes everyday life feel easier. Even when you are just going for a walk, start wearing a weighted vest.
🧘‍♀️ Manage your stress (deep breathing, listening to spa music, using your massage gun/massage ball, Epsom salt bath, feet soak, humming, meditating, journaling, adult coloring, etc): Small calming rituals stimulate your vagus serve and signal safety to your nervous system and help your body recover.
If you want real results, not just advice, I can share practical strategies and guide you to build sustainable habits that stick, so that you can THRIVE and not just SURVIVE in 2026, fill out the application below to schedule your FREE Strategy Session with Sophie. www.sophiehung.com/work-with-us

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這些習慣並非“錦上添花”, 它們支撐著您的健康, 活力和長壽。透過專注於睡眠, 水分補充, 營養, 運動, 肌力訓練和壓力管理, 您就能為身心提供所需的營養, 讓你每天都能發揮最佳狀態。
⏰ 設定鬧鐘開啟您的睡前程序：如果您想早起鍛煉，那就從前一天晚上早睡開始。您只需倒推一下準備睡覺的時間即可。睡前 1 小時關閉電子螢幕也很有幫助。有意識地按時睡覺可以提高睡眠品質, 促進恢復, 並提升第二天的精力。
💧 每天至少喝 8 杯水：充足的水分有助於消化, 專注, 改善情緒, 減少食慾和排毒。前一天晚上準備一瓶溫水放在床頭櫃上, 這樣您就可以在下床前先喝兩杯水, 開啟美好的一天。
🥗 優先攝取蛋白質和膳食纖維：這種組合可以穩定血糖, 保存或增加肌肉, 優化腸道健康, 並延長飽足感。每餐至少攝取 30 克蛋白質, 每天至少從水果, 蔬菜, 豆類和全穀物中攝取 35 克膳食纖維。
☀️ 早晨曬太陽 + 餐後活動：晨光可以重置你的生理時鐘, 而餐後短暫散步則有助於消化, 預防胰島素抗性。胰島素抗性不僅對糖尿病患者至關重要, 還能預防阿茲海默症和失智症, 以及延緩大腦老化。
🏋️‍♀️ 每週至少進行 2-3 次肌力訓練：增強肌肉可以促進新陳代謝, 維護骨骼健康, 並讓日常生活更加輕鬆。即使只是散步, 也可以嘗試穿上負重背心。
🧘‍♀️ 管理壓力（深呼吸, 聽舒緩的音樂, 使用按摩槍/按摩球, 泡瀉鹽浴, 泡腳, 哼唱, 冥想, 寫日記, 成人著色等）：這些簡單的放鬆儀式可以刺激迷走神經, 向神經系統發出安全信號, 幫助身體恢復。
如果你想要的是真正的成果, 而不僅僅是建議, 我可以分享切實可行的策略, 並指導你養成可持續的習慣, 讓你在2026年不僅勉強生存, 而是豐盛地活著。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/

Lower Cholesterol by Dialing Down These Foods 減少食用以下食物可以降低膽固醇

Lowering cholesterol isn’t about giving up your favorite foods. It’s about being mindful of what shows up most often on your plate. Foods like fried dishes, processed meats, sugary treats, refined carbs, whole dairy products, and excess animal protein can raise LDL (“bad”) cholesterol and make it harder for your body to keep your heart in balance.
The good news? Small swaps can make a real difference. Try cooking with avocado oil instead of butter, adding whole grains such as oats or barley to breakfast, and choosing beans/lentils, tofu, fish, or seafood more often than red meat/animal protein. Consume plant-based or non-fat milk/yogurt. Fill your plate with fiber-rich vegetables and fresh fruit, and your heart and energy levels will thank you. 💛
If you need help managing your cholesterol through better food choices, we’re here for you! schedule your FREE Strategy Session with Sophie. www.sophiehung.com/work-with-us

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降低膽固醇並非代表放棄你最愛的美食, 而是要留意你餐盤裡最常出現的食物。油炸食品, 加工肉類, 含糖零食, 精製碳水, 全脂乳製品, 以及過量的動物蛋白都會升高低密度脂蛋白膽固醇（「壞」膽固醇), 使你的心臟更難保持平衡。
好消息是, 一些小小的改變就能帶來顯著的效果。嘗試用牛油果油代替奶油烹飪, 早餐添加燕麥或大麥等全穀物, 並多選擇豆類/扁豆, 豆腐, 魚類或海鮮, 而不是紅肉/動物蛋白。飲用植物奶或脫脂牛奶/優格。多吃富含纖維的蔬菜和新鮮水果, 你的心臟和精力都會感謝你。 💛
如果你需要透過更健康的飲食來控制膽固醇, 我們隨時為你提供協助！請私信我們或填寫以下申請表, 以便安排免費策略諮詢。https://sophiehung.com/work-with-us-chinese/

The Shocking Link Between Animal Protein and Kidney Strain for CKD 對於腎衰竭的病人, 動物蛋白怎樣損害腎臟

What if the protein you’re eating is quietly overworking your kidneys?
Protein is essential, but not all proteins affect your body the same way. I was told growing up that I needed to eat animal protein every single day to get enough nutrition, and that’s not necessarily the case. The type you choose can either protect your kidneys or push them toward damage.
🔸Animal Proteins → Acid-forming, waste-producing, high in phosphorus, and loaded with fats & toxins that force your kidneys to work overtime.
🔸Plant Proteins → Easier on the kidneys, lower in phosphorus, create less waste, and are packed with antioxidants that protect both your heart and kidneys.
🔸Seafood Proteins → Lighter on digestion, rich in omega-3s that fight inflammation, and provide lean protein plus heart-healthy nutrients.
The truth is, too much protein of any kind can worsen kidney function, especially with CKD. That’s why balance matters.
Your daily choices can strengthen and protect your kidneys. The power really is in your plate.
If you need help with meal planning especially if you have impaired kidney function, fill out the application below to schedule your FREE Strategy Session with Sophie. www.sophiehung.com/work-with-us

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您有否想過您攝取的蛋白質, 正在悄悄地加重腎臟負擔？
蛋白質是必需的, 但並非所有蛋白質都會同樣地影響您的身體。 在我年幼時, 父母告訴我, 我需要每天吃動物性蛋白質才能獲得足夠的營養, 但事實並非如此。
您選擇的蛋白質類型既可以保護您的腎臟, 也可以使其受損。
🔸動物蛋白 → 酸性, 易產生廢物, 高磷, 並且富含脂肪和毒素, 迫使腎臟超負荷工作。
🔸植物蛋白 → 更容易腎臟吸收, 磷含量更低, 產生的廢物更少, 並富含抗氧化劑, 可同時保護您的心臟和腎臟。
🔸海鮮蛋白 → 容易消化, 富含可抗發炎的 Omega-3 脂肪酸, 並提供瘦肉蛋白質和有益心臟健康的營養成分。
事實上, 任何種類的蛋白質, 攝取過量都會損害腎功能, 尤其是如果有慢性腎病 (CKD) 患者。因此, 均衡飲食至關重要。
您的日常選擇可以增強和保護您的腎臟。力量就在您的餐盤中。
如果您需要飲食計劃的協助, 特別是如果您的腎功能受損,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/

7 Easy Plant-Based Protein Swaps to Support Lower Cholesterol 7 種簡單而有助於降低膽固醇的 植物性蛋白質

Did you know high cholesterol is one of the biggest silent risks for heart disease, strokes, and even daily fatigue? Don’t worry! You have more control than you think. Start it with what’s on your plate.
Here are 7 plant-based proteins scientifically linked to lowering cholesterol:
✨Chia Seeds: Omega-3s + soluble fiber to cut “bad” LDL.
✨Organic Tofu: Soy protein proven to reduce cholesterol naturally.
✨Quinoa: Fiber-packed grain that stabilizes blood sugar and lipids.
✨Organic Edamame: Isoflavones that lower LDL and raise “good” HDL.
✨Tempeh: Fermented soy that supports gut and heart health.
✨Nuts (Almonds, Walnuts, Pistachios): Heart-healthy fats that protect arteries.
✨Legumes (Beans & Lentils): Soluble fiber that literally pulls cholesterol from your body.
Small, consistent swaps like beans instead of beef or tofu instead of chicken can lower cholesterol naturally and protect your heart long-term.

If you need help managing your cholesterol and building a nutrition plan that actually 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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您知道嗎？高膽固醇是導致心臟病, 中風甚至日常疲勞的最大隱患之一。別擔心！您比想像中更能掌控自己。從控制飲食開始吧！
以下 7 種植物蛋白經科學證實有助於降低膽固醇：
✨奇亞籽: 富含 Omega-3 脂肪酸和可溶性纖維, 可降低「壞」膽固醇 (LDL)。
✨有機豆腐: 證實可天然降低膽固醇的大豆蛋白。
✨藜麥: 富含纖維的穀物, 可穩定血糖和血脂。
✨有機毛豆: 富含異黃酮, 可降低 LDL 並提高「好」膽固醇 (HDL)。
✨ 天貝: 發酵大豆, 有益腸道及心臟健康。
✨堅果 (杏仁, 核桃, 開心果): 有益心臟健康的脂肪, 可保護動脈。
✨豆類 (豆類和扁豆): 可溶性纖維, 可有效清除體內膽固醇。
持續, 少量的替換, 例如用豆類代替牛肉, 用豆腐代替雞肉, 可以自然降低膽固醇, 並長期保護你的心臟。
如果您需要幫助控制膽固醇, 並制定真正適合您生活方式的營養計劃, 請填寫以下的申請表以方便安排免費諮詢。
https://sophiehung.com/work-with-us-chinese/

Essential Food Safety Tips for Everyone, Critical for Cancer Patients 人人皆需的食品安全提示, 對癌症患者尤其重要

Bacteria grow quickly in everyday kitchen situations, and while cancer patients are at higher risk due to weakened immunity, the truth is these risks affect everyone. A single slip can lead to food poisoning, lost strength, or even hospitalization.
That’s why these habits aren’t optional, they’re essential:
❌ Never thaw food on the counter.
❌ Don’t use the same cutting board for raw meat and vegetables.
❌ Don’t let leftovers sit out too long.
Instead:
✅Keep hot food hot and cold food cold.
✅Cool leftovers quickly and refrigerate.
✅Choose organic for cleaner, safer produce.
✅Avoid cross-contamination.
Small choices in the kitchen add up to big protection for your health. For cancer patients, these steps can be lifesaving. For everyone else, they’re the easiest way to stay strong and safe. 💙
If you’d like a personalized support during your cancer treatment or recovery journey, I can help. Schedule your FREE Strategy Session with Sophie. www.sophiehung.com/work-with-us

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日常廚房環境中細菌滋生迅速, 雖然癌症患者因免疫力降低而面臨更高的風險, 但事實上這些風險會影響每個人。一次失誤就可能導致食物中毒, 體力下降, 甚至住院。
因此, 這些習慣並非可有可無, 而是至關重要：
❌ 切勿在廚房檯面上解凍食物。
❌ 不要用同一塊砧板切生肉和生蔬菜。
❌ 不要讓剩菜放置太久。
正確的做法是：
✅ 保持熱食熱, 冷食冷。
✅ 快速冷卻剩菜並冷藏。
✅ 選擇有機產品, 確保產品更乾淨, 更安全。
✅ 避免交叉感染。
廚房裡的小選擇, 積少成多, 就能為您的健康帶來巨大的保障。對於癌症患者來說, 這些步驟可以挽救生命。對其他人來說, 它們是保持健康和安全的最簡單方法。 💙
如果您在癌症治療和康復期間需要更多的支持, 我可以提供協助。請用以下連結預約免費策略諮詢. https://sophiehung.com/work-with-us-chinese/