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

Just Give Up…

by | Feb 23, 2024 | ,

Let go of the harmful practices, doubts, and justifications that have kept you behind. Write a new chapter of your lives, free yourselves from the chains of self-doubt and the need to prove yourselves to others. Come out from your comfort zones and discover freedom in self-acceptance.

6 Healthy Super Bowl Snacks Ideas

by | Feb 23, 2024 | ,

Super Bowl LVIII on Sunday isn’t just about football and halftime shows—it’s also about delicious game day snacks. But if you’re watching your diet, don’t worry! There are plenty of healthier snack options available. There’s something for everyone to enjoy without sacrificing flavor. So, get ready to indulge guilt-free while cheering on your team! Please check these 6 Healthy Super Bowl Snacks Ideas that you’ll surely love to have! ☺️

Video Link- https://youtube.com/shorts/vz6l5ufNNV0?si=W9VrqMwuone-X7o1

Lowered Blood Sugar & Healthy Menu Makeover

by | Feb 23, 2024 | ,

I helped my Latina client in managing her blood sugar and lowering her HgbA1c levels by making healthier choices, increasing fiber intake and controling carb portions. We also visited Trader Joe’s together to practice reading label and showed her some healthy options for her. We also went to a Thai restaurant where the family always love to go but stopped going lately due to her high blood sugar. I showed her how she can still eat her favorite food but by controlling the portions while eating lots of veggies. The client’s blood sugar remained normal after the meal. Also, the client owns 2 Salvadoran restaurants, and I did a healthy menu makeover for her. I gave her some recommendations of offering healthier options such as having difference level of sweetness for her juice and replacing MSG and reducing sodium in soups with herbs and spices.

Video Link- https://youtube.com/shorts/N2DBpGlrEUc?si=6TSh1EBUqQmXfNmY

 

Chinese New Year Recipe

by | Feb 7, 2024 | ,

Matcha Rice Cake (Nian Gao)
Nian gao is a sticky rice cake traditionally eaten during Chinese New Year. This Matcha Nian Gao is delicious for breakfast when pan-fried with egg and serve with tea, it will give you an energizing boost to start the day. You can make it diabetic friendly by substituting the sugar with stevia or monkfruit.
Embrace the vibes of Chinese New Year while fueling your day with antioxidants and sustained energy. Make every bite a celebration of well-being!

Instagram Live Session with Therapist Jennifer Meyer

by | Feb 7, 2024 |

The Relationship Between Gut Health and Mental Health
Get ready for an eye-opening Instagram Live with therapist Jennifer Meyer! 🌟 Join us this Thursday, February 8th, at 3pm PST/4pm MT/6pm ET as we explore the profound connection between gut health and mental well-being. 🧠💖 Bring your questions, positive vibes, and let’s foster a community committed to holistic health! 🌿

Mindset Monday

by | Feb 5, 2024 | ,

In pursuing holistic wellness, being kind doesn’t mean sacrificing your well-being. Prioritize self-care as a foundation for resilience. It’s essential to respectfully disagree, standing firmly by your values, and communicating your needs clearly. Embrace the inevitable journey of making mistakes, for they are stepping stones to growth.
Being genuine also involves allowing yourself to be in a bad mood without hiding it, recognizing the importance of acknowledging and addressing your emotions. Set firm boundaries with negativity, as surrounding yourself with positivity is integral to a healthy lifestyle. Regrets may linger, and that’s okay. Learn from your choices, adapting and evolving along your health journey. Remember, asking for help is a sign of strength, not weakness.

Client Review in Yelp

by | Feb 1, 2024 |

My client’s son was so happy that I was able to help his mom experience incredible transformation – from correcting her walking form, mobilizing her ankle, to shedding 20 pounds in just 4 months. 😊
“My Mom was struggling with her weight, sleeping, and low energy, and high cholesterol in only 4 months my Mom lost 20 pounds !!! With Sophie’s help in balancing her food she was able to get more energy sleep better and is less stressed and now has a foundation moving forward to an even healthier lifestyle thanks to Sophie.” -Juvenal F.

Asian Chicken Noodle Soup Jar

by | Jan 30, 2024 | ,

This Mason Jar Chicken Noodle Soup recipe is the perfect easy meal prep for the winter. Comforting and ready-to-eat soup with minimal effort and no actual cooking, just add hot water and it’s ready to eat! This satisfying soup is a balanced meal with carb (low carb options available), protein, fiber, and many nutrients.

Motivation Monday

by | Jan 29, 2024 | ,

In recognizing that our bodies are temples of the Holy Spirit, it becomes essential to embark on a journey of holistic well-being. Honor God with our bodies by making choices that promote good health. This healthy journey is not easy. It’s best of you can find someone who can provide insights, advice, and support in order to make the journey more fulfilling and sustainable.

Asian Vegan Diabetic Friendly Protein Recipe

by | Jan 25, 2024 | ,

Lemongrass Tempeh Brown Fried Rice
Savor the goodness of plant-powered protein-tempeh while enjoying the benefits of nutrient-rich brown rice and the low-carb delight of cauliflower rice and some colorful vegetables. Elevate your taste buds and nourish your body with this delicious blend – a wholesome choice for a vibrant and balanced lifestyle!

Yoga Expo

by | Jan 25, 2024 |

Had a great time at the yoga expo in Pasadena this past Saturday! Thanks to my friend J1 for inviting me. Learned a lot of new knowledge and met a lot of awesome people for future collaborations. Attended Dr. Zimmerman’s foam rolling class, a healing sound bath with aromatherapy session, and a class about skin and gut health. Found some skincare products that are microbiome-friendly. Also, learned that we actually absorb Mg better through the skin vs orally. Visited Suja juice booth and tried their pineapple ginger lemon juice, very, delicious! I also learned about a new melodious instrument that I would love to learn.

Video Link- https://youtube.com/shorts/A-S2hsWJWVo?si=MnwslSRWU4ukM3_M

Motivation Monday

by | Jan 22, 2024 | ,

Productivity isn’t just about doing more; it’s about doing what truly matters. In nutrition and fitness, saying NO to the myriad of tempting but less impactful choices, and saying a resounding YES to the few, transformative opportunities that will redefine your wellness journey can be the BEST choice you’ll have!
This can be more achieved by having a personalized nutrition coach by your side, guiding you through the maze of information, tailoring strategies to your unique needs, and helping you make informed decisions that align with your health goals.

Happy Fitness Friday!!

by | Jan 19, 2024 |

*My Journey to Restore Ankle Mobility 我恢復踝關節活動能力的旅程*
I sprained my ankle when I was in Hong Kong, it got very swollen. Thank God there is no broken bone and I was still able to work, but when I sit on my heel it hurts. Coach Nathan showed me some exercises to strengthen my ankle and increase the mobility. After doing them, there’s no more pain when I sit on my heels, YAY!!! Thanks to Coach Nathan ☺️

Asian Veggie Curry Noodle Soup

by | Jan 19, 2024 | ,

Indulge guilt-free in our Asian Veggie Curry Soup, perfect for cold winter days! 🥢✨ Loaded with nutrient-packed colorful veggies and tofu, making it healthy and high in protein. You may also use konjac noodles (low carb option) instead of rice noodles to have a diabetic-friendly veggie soup! It’s a delicious celebration of flavor and health. Have this meal to satisfy your taste buds and support your wellness journey.

Motivation Monday

by | Jan 19, 2024 | ,

The food you eat can be both a powerful medicine and a slow poison. It’s not just about counting calories but choosing nutrient-rich foods that support your body. Seeing food as medicine can bring sustained energy, better mental clarity, and overall vitality. With the help of a knowledgeable guide, you can create a personalized nutrition plan based on your unique needs and goals.

Black Beans & Tempeh Asian Vegan Tacos

by | Jan 10, 2024 | ,

Indulge in a symphony of flavors with our irresistible vegan taco! This is not just a delicious recipe, but also gut-friendly! Loaded with fiber and probiotics, they support your gut health while satisfying your cravings. Don’t resist the temptation, go ahead and make this easy meal prep.

Motivation Monday

by | Jan 10, 2024 | ,

As we age, it becomes more crucial to prioritize maintaining our muscle mass to optimize mobility and movement.
Staying active, nourishing your body, and managing your stress allow you to enjoy the countless benefits of a lifelong commitment to well-being.

Knowledge vs Reality

by | Jan 7, 2024 | ,

Most people have the head knowledge of WHAT a healthy meal should look like but did not know HOW to make it a reality, and doing it consistently.
Of course there is nothing wrong with eating pizza and drinking soda once in a while, but eating like this on a regular basis, whether is out of stress, emotions, or convenience, it can do some serious damage to your body.