Motivation Monday
Your health conditions when you are 80s is determined by what you do TODAY. Every choice you make is a step toward the stronger, healthier version of yourself. Imagine the vibrant, energized version of yourself that you’ve always envisioned. That future isn’t built on wishes; it’s built on action. And you? You hold the pen to write your story!
Take control of your future today! Let’s create a future you can be proud of. Please fill out the application below to schedule a FREE discovery call. AHealthierYouJourney.com/work-with-us
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您80歲的健康狀況在乎您今天所做的事情。您的每一個選擇都是邁向更強壯, 更健康的一步。想像一下您一直夢想的充滿活力, 精力充沛的自己。那個未來不是建立在願望之上的；它是建立在行動之上的。你呢？你的故事是你自己寫的！
今天就掌控你的未來！讓我們創造一個讓您感到自豪的未來。請填寫以下的申請表以方便安排免費諮詢。
AHealthierYouJourney.com/work-with-us-chinese
Happy Funny Friday 搞笑星期五!!
Don’t get discouraged by people calling your meals “rabbit food.” 😅 They’re just missing out on all the incredible benefits of a plant-based diet! This so-called “rabbit food” – packed with leafy greens, vegetables, fruits, and legumes – is full of fiber, a digestive miracle you’ve been waiting for.
So when people joke about your “rabbit food,” remember – they’re missing out on all the benefits!
In this post, we’ll explore the benefits of fiber, how it help your gut. Let’s dive in!
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不要因為有人把你的飯菜稱為「兔子食物」而灰心。 😅 他們只是錯過了植物性飲食帶來的所有令人難以置信的好處！這種所謂的「兔子食物」——富含綠葉蔬菜、水果和豆類——富含纖維，是您一直在等待的消化奇蹟。
因此，當人們拿你的「兔子食物」開玩笑時，請記住——他們錯過了所有的好處！
在這篇文章中，我們將探討纖維的好處以及怎樣幫助腸道。讓我們開始吧！
Food recommendations for people with Chronic Kidney Disease and high potassium level
QOTD- Are you struggling with Chronic Kidney Disease (CKD) and has High Serum Potassium?
Are You Struggling with Chronic Kidney Disease (CKD) and has High Serum Potassium?
If you’re managing kidney disease, high serum potassium (hyperkalemia) can affect your heart and overall health. But don’t worry—there are ways to manage potassium levels and support kidney function. 💪
Feel free to reach out if you have questions or need more info on managing potassium levels—your kidney health is important! Our post tomorrow will explain more about this topic. Stay tuned! 💙
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您是否正在遭受腎臟病和高血清鉀的困擾？
如果您正在治療腎臟疾病，高血清鉀（高血鉀）會影響您的心臟和整體健康。但別擔心——有辦法控制鉀水平並支持腎功能。 💪
如果您有任何問題或需要更多有關管理鉀水平的信息，請隨時聯繫我們——您的腎臟健康很重要！明天會講更多關於這方面的資訊, 請繼續關注 💙
Low carb recipe (低碳水食譜) – Asian Zucchini Noodles + Crispy Tofu (亞洲口味意大利瓜麵+脆豆腐)
Ingredients (3 servings):
16oz super-firm tofu
1 1/2–2 teaspoons sesame oil
dash of garlic powder
2 large zucchini, spiralized or julienned
1 red bell pepper, thinly sliced
2–3 scallions, sliced into 1-inch pieces
1 cup shredded carrots or 2 carrots julienned
large handful snow peas
1/8 red cabbage, thinly shredded
1/4–1/3 cup cilantro, chopped
handful bean sprouts, optional
chopped peanuts, to serve
lime wedges, to serve
Spicy Peanut Dressing:
3 rounded tbs peanut butter
pinch of garlic powder
2 tbs low sodium soy sauce
1/2 tsp ground ginger or 1 tsp freshly grated
2 limes, juice
1/4–1/2 tsp red pepper flakes
water as needed to thin, about 2 – 3 tbs
Directions:
1. Slice super firm tofu into 1-inch pieces, about 1/4 inch thick. Heat 2 tsp of sesame oil in a pan over medium heat, add tofu, and cook for 4-5 minutes per side. Sprinkle with garlic powder while cooking. Set aside when golden on both sides.
2. Combine dressing ingredients in a small bowl. Thin with water 1 tablespoon at a time if needed. Adjust flavor with peanut butter as necessary.
3. Heat a wok or pan over medium-high heat. Add bell peppers, carrots, scallions, cabbage, and snow peas. Stir constantly for 2 minutes to slightly soften. Add zucchini noodles and cook for 2 more minutes, stirring constantly. Remove from heat.
4. Toss in cooked tofu and cilantro. Mix well. Add peanut dressing and stir to coat everything evenly.
5. Divide into bowls. Garnish with lime wedges and chopped peanuts. Enjoy!
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材料 (3份）：
16oz 超硬豆腐
1 1/2–2 茶匙芝麻油
少許大蒜粉
2 個大西葫蘆, 螺旋狀或切絲
1 個紅甜椒, 切成薄片
2–3 根蔥, 切成 1 吋的片
1 杯胡蘿蔔絲或 2 根切絲的胡蘿蔔
大把荷蘭豆
1/8 紫椰菜, 切成薄片
1/4–1/3 杯香菜, 切碎
一把豆芽, 可選
切碎的花生
青檸
辣花生醬：
3 湯匙花生醬
少許大蒜粉
2 大匙低鈉醬油
1/2 茶匙薑末或 1 茶匙新鮮磨碎的
2 顆青檸, 榨汁
1/4–1/2 茶匙紅辣椒片
依需要加水稀釋, 約 2 – 3 湯匙
做法：
1. 將超硬豆腐切成1吋的塊, 約1/4吋厚。鍋中中火加熱2茶匙芝麻油, 加入豆腐, 每面煮4-5分鐘。煮的時候撒上蒜粉。兩面金黃後盛出備用。
2. 將調味料放入小碗中混合。如果需要的話, 用水稀釋，一次一湯匙。根據需要用花生醬調整味道。
3. 用中高火加熱炒鍋或平底鍋。加入青椒, 胡蘿蔔, 蔥, 紫椰菜和荷蘭豆。不斷攪拌2分鐘至稍微軟化。加入意大利瓜麵條, 再煮 2 分鐘, 不斷攪拌。從火上移開。
4. 加入煮熟的豆腐和香菜。攪拌均勻, 加入花生醬並攪拌以均勻地覆蓋所有東西。
5. 分入碗中, 用青檸和切碎的花生裝飾。 好好享用！
Strength doesn’t come from what you CAN do. It comes from the things you once THOUGHT you COULDN’T do.
Strength is built every time you show up for your health and fitness goals, even when fear or doubt tries to hold you back. It’s in the small, consistent choices—like nourishing your body with the right foods and maintaining regular movement—that build the foundation for lasting progress. True strength comes from perseverance, not perfection, and the belief that every step forward is a step towards your best self.
If you’re ready to take your nutrition and fitness journey to the next level, let’s work together to create a plan tailored to your needs. Please fill out the application below to schedule a FREE discovery call. AHealthierYouJourney.com/work-with-us
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每次您為了自己的健康和健身目標而努力時, 力量就會增強, 即使恐懼或懷疑試圖阻止您。堅持不懈的小選擇——例如用健康的食物滋養你的身體和保持規律的運動——為持久進步奠定了基礎。真正的力量來自於堅持, 而不是完美, 相信每一步的前進都是邁向最好的自己。
如果您準備好將營養和健身之旅提升到一個新的水平, 讓我們共同製定適合您需求的計劃。請填寫以下的申請表以方便安排免費諮詢。
AHealthierYouJourney.com/work-with-us-chinese
This Japanese Eating Habit may be the SECRET to living longer 日本人的這種飲食習慣可能是長壽的秘訣
In Okinawa, Japan—home to some of the world’s longest-living people—they follow a practice called Hara Hachi Bu: stopping when they’re 80% full.
This mindful approach to eating isn’t just a tradition—it’s a game-changer. 🧠💡
By tuning into your hunger cues and avoiding overeating, you can:
🌟 Improve digestion
🌟 Reduce inflammation
🌟 Lower your risk of chronic diseases
🌟 Boost overall balance and well-being
The best part? It’s easy to start:
🥢 Eat slowly.
🍴 Control your portions.
🍽️ Savor every bite.
We practice Hara Hachi Bu as a family too and we eat small frequent plant based meal. My 82-young dad was able to reverse his cholesterol and better manage his blood sugar.
Ready to give it a try? Your body and future self might just thank you. 🙌
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在日本沖繩——世界上最長壽的一些人的家鄉——他們遵循一種名為“Hara Hachi Bu”的做法：當他們吃飽了 80% 時就停下來。
這種用心飲食的方式不僅是一種傳統，也是一種遊戲規則的改變者。 🧠💡
透過調節飢餓訊號並避免暴飲暴食，您可以：
🌟改善消化
🌟減少炎症
🌟降低罹患慢性病的風險
🌟促進整體平衡和幸福感
最好的部分？開始很容易：
🥢慢慢吃。
🍴控制份量。
🍽️品嚐每一口。
我們一家都有練習原八部, 我82歲的爸爸更逆轉他的膽固醇和更好地控制他的血糖.
準備好嘗試了嗎？你的身體和未來的自己可能會感謝你。 🙌
What lifestyle changes have you made or willing to make to improve longevity? 為了擁有優質的長壽生活, 您願意或已經改變了哪些生活方式？
Your health is your greatest wealth! 💪 Whether it’s swapping soda for water, adding more veggies to your plate, or finding joy in daily movement, every small step counts toward a longer, healthier life.
✨What lifestyle changes have you made or willing to make to improve longevity? Let’s inspire each other to live our best lives. 💚
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您的健康就是您最大的財富！ 💪 無論是將汽水換成水，在盤子裡添加更多不同顏色的蔬菜, 還是在日常運動中尋找樂趣, 每個小步驟都有助於實現更長壽, 更健康的生活。
✨
為了擁有優質的長壽生活, 您願意或已經改變了哪些生活方式？讓我們互相激勵，過著最美好的生活。 💚
Essential Items to Stock Up for a Power Outage at Home 家中停電時需要儲備的必需品
Power Station: https://amzn.to/3Cap3fT
Power Bank: https://amzn.to/3PxyKbd
Solar-Powered Lantern: https://amzn.to/40GU6cV
Stainless Steel Gallon Water Jug: https://amzn.to/4fVktQG
Water: Have at least 1 week’s supply of water per person (1 gallon/day). https://amzn.to/40dGJPF
Carb: Whole grain bread, crackers, brown rice cakes, air popped popcorn, and individually packed chestnuts
Proteins: Canned beans, tuna, salmon, and sardines
Veggies: Zucchini, yellow squash, cucumber, cherry tomatoes, bell peppers, and canned veggies
Fruits: Apples, bananas, grapes, oranges, kiwis, dried fruit, and fruit puree pouch etc.
Healthy snacks: Nuts & Seeds 便攜式充電站：https://amzn.to/3Cap3fT 太陽能燈籠：https://amzn.to/40GU6cV 不鏽鋼加侖水壺：https://amzn.to/4fVktQG 水: 每人至少準備一週的供水量（1 加侖/天）。 https://amzn.to/40dGJPF不易腐爛的食物： 水果: 蘋果, 香蕉, 葡萄, 柳橙, 奇異果, 乾果等。 蔬菜: 黃色和綠色意大利瓜, 小黃瓜, 車厘茄, 燈籠椒, 和罐頭蔬菜 健康小食: 堅果和種子Essential Items You SHOULD Pack Up for Evacuation 萬一需要撤離的必需品
Emergencies can happen when we least expect them, so being prepared is key! Since a lot of people needs to be evacuated from the wild fire recently, it is a good reminder for us to have an emergency backpack ready to go just in case. Here’s a checklist of essential items to pack up in case you need to evacuate:
📄 Important Documents – Keep IDs, insurance papers, social security, and other crucial documents in a waterproof bag.
👕 Clothing – Pack a few sets of clothes, socks, and a warm jacket. Layers are a lifesaver!
🛌 Sleeping Bag – Stay warm and comfortable, no matter where you end up.
🪥 Toiletries – Toothbrush, toothpaste, moisturizers, sunblock, and hygiene essentials are a must.
💊 Medications & Supplements – Ensure you have enough of your prescription meds and daily vitamins.
🧴 Travel Towel – Lightweight, compact, and perfect for unexpected situations.
💵 Cash – Small bills are helpful when card payments aren’t an option.
🔌Phone charger- Essential for staying connected and accessing emergency updates.
🫒Healthy snacks- Provides energy and sustenance during prolonged evacuations.
⛑️First aid kit- Crucial for addressing minor injuries and medical needs on the go.
Pack these in a sturdy, easy-to-carry backpack and keep it in an accessible spot. You never know when you’ll need it!
Stay safe and prepared, friends! 💼✨
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緊急情況可能在我們最意想不到的時候發生，因此做好準備是關鍵！ 最近南加州的山火提醒我們一定要作好準備. 以下是萬一需要撤離時, 打包的必備物品清單：
📄 重要文件－將身分證、保險單和其他重要文件放在防水袋中。
👕 衣物－帶上幾套衣服、襪子和一件保暖外套。層次是救命稻草！
🛌 睡袋－無論身在何處，都能保持溫暖舒適。
🪥 盥洗用品－牙刷、牙膏和衛生必需品是必需的。
💊 藥物和補充劑－確保您有足夠的處方藥和日常維生素。
🧴 旅行毛巾－輕巧、緊湊，非常適合意外情況。
💵 現金－當無法使用卡片付款時，小額鈔票很有用。
🔌手機充電器 – 和外界保持聯繫並獲取最新緊急資訊的必需品.
🫒健康小吃 – 在長時間疏散期間提供能量和營養.
⛑️ 急救箱 – 對於解決輕傷和旅途中的醫療需求至關重要。
將這些物品裝入堅固且易於攜帶的袋子中，並將其放在方便拿取的地方。你永遠不知道什麼時候會需要它！
保持安全並做好準備，朋友們！ 💼✨
Don’t let ultra-processed foods destroy your gut health. 不要讓超加工食品毀了您的腸道健康。
*Motivation Monday 週一動力*
In today’s fast-paced world, it’s easy to prioritize convenience over nourishment. Ultra-processed foods may seem like a quick fix, but they can silently undermine your health—impacting your gut, hormones, stress resilience, and overall vitality. Over time, these choices can contribute to chronic disease and premature aging, making it crucial to consider the long-term effects of what we eat.
The good news is that change is always possible! As we go into 2025, imagine how empowering it would feel to focus on foods that truly support your well-being. A personalized approach—tailored to your unique needs and lifestyle—can make balanced nutrition achievable. Starting healthier doesn’t have to be overwhelming; it’s about embracing small, meaningful changes that create lasting impact over time.
Starting is not the hardest, maintaining is! Having an experienced Dietitian and Trainer Coach can hold your hand on A Healthier You Journey. Please fill out the application below to schedule a FREE discovery call. AHealthierYouJourney.com/work-with-us
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在當今快節奏的世界中, 人們很容易優先考慮便利性而不是營養。超加工食品看似是一種快速解決方案, 但它們可能會悄悄損害您的健康—影響您的腸道, 荷爾蒙, 抗壓性和整體活力。隨著時間的推移, 這些選擇可能會導致慢性疾病和過早衰老, 因此考慮我們所吃食物的長期影響至關重要。
好消息是改變總是有可能的！隨著 2025 年的開始, 想像一下, 專注於真正支持您健康的食物會是多麼令人振奮的感覺。根據您獨特的需求和生活方式量身定制的個人化方法可以實現均衡的營養。開始變得更健康並不一定是非常艱難的；這是關於擁抱微小的卻有意義的改變, 隨著時間的推移, 這些改變會產生持久的影響。
開始不是最難, 維持反而更難！ 找一位可靠有經驗的營養及健身教練, 能夠跟你一起走過更健康的旅程, 請填寫以下的申請表以方便安排免費諮詢。
AHealthierYouJourney.com/work-with-us-chinese
4 More Intermediate Pilates Moves 4 個中級普拉提動作
Happy Fitness Friday 週五健身快樂!!
Take your Pilates practice to the next level with these more challenging intermediate moves designed to enhance your strength, flexibility, and control. 💪✨ Whether you’re looking to refine your technique or push your body to new limits, these moves will leave you feeling more balanced and empowered than ever before.
Here are 4 more intermediate pilates moves to try:
1️⃣ Side Kick
2️⃣ Shoulder Bridge Prep
3️⃣ Shoulder Bridge
4️⃣ Leg Pull Back
Get ready to elevate your practice 💫
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透過這些比較有挑戰性的中級動作, 將您的普拉提練習提升到一個新的水平, 這些動作旨在增強您的力量, 靈活性和控制力。 💪✨ 無論您是想提升自己的技術還是將身體推向新的極限, 這些動作都會讓您感覺比以往更加平衡和充滿力量。
這裡還有另外 4 個可以立即嘗試的普拉提動作.
準備好提升您的練習水平? 💫
Question of the day- How many varieties of fruits & veggies you eat per week? 您每週吃多少種水果和蔬菜？
What do modern diseases have in common? 現代疾病有什麼共同點？
Chronic diseases like cardiovascular disease, diabetes, obesity, arthritis, and more are often linked to inflammation. Inflammation can damage tissues, disrupt functions, and weaken the immune system.
The good news? You can take control of your health! By making mindful changes to your diet, you can reduce inflammation and support overall well-being.
Learn which foods to avoid and include to avoid inflammation⬇️
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心血管疾病, 糖尿病, 肥胖, 關節炎等慢性疾病通常與發炎有關。發炎會損害組織, 擾亂功能並削弱免疫系統。
好消息？您可以掌控自己的健康！透過認真改變飲食, 您可以減少發炎並支持整體健康。
了解應避免和包括哪些食物以避免發炎⬇️
Soba Noodle Bowl with Tofu & Natto 豆腐納豆蕎麥麵碗
<Gut friendly recipe> 有助腸道健康食譜
*Soba Noodle Bowl with Tofu & Natto
豆腐納豆蕎麥麵碗*
Ingredients:
1 serving soba noodles
6oz super firm tofu
1/4 cup natto
1 garlic clove
1 tbs low sodium soy sauce
1 tbs rice vinegar
1/2 tsp sesame oil
1 tsp sriracha
1/4 cup kimchi
Nori (roasted seaweed) bits
Chopped green onions (for topping)
Sesame seeds (for topping)
Directions:
1. Boil water in a pot and cook soba noodles for 4-5 minutes. Once noodles are cooked, drain, rinse in cold water, and set aside in a bowl.
2. Chop garlic, cut up tofu, and pan fry together. Fry tofu on each side for a few minutes until nicely browned.
3. Chop up cucumbers.
4. In the bowl of noodles, add in soy sauce, rice vinegar, sesame oil, and sriracha. Mix well.
5. Add the chopped cooked tofu pieces to the bowl
6. Top with bits of chopped cucumber, chopped scallions, natto, kimchi, and sesame seeds. Enjoy!
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材料：
1份蕎麥麵
6oz 超硬豆腐
1/4 杯納豆
1 蒜頭
1 大匙低鈉醬油
1 大匙米醋
1/2 茶匙芝麻油
1 茶匙是拉差
1/4 杯泡菜
海苔/烤海藻
蔥花 (裝飾用）
芝麻 (裝飾用）
路線：
1.鍋中煮開水，煮蕎麥麵4-5分鐘。 麵條煮熟後，瀝乾水分，用冷水沖洗，放在碗裡備用。
2. 大蒜切碎，豆腐切塊，一起煎。 將豆腐兩面煎幾分鐘，直到變成漂亮的棕色。
3. 黃瓜切碎。
4. 在麵條碗中加入醬油、米醋、香油和拉差醬。 攪拌均勻。
5. 將切好的豆腐塊放入碗中
6. 上面撒上切碎的黃瓜, 切碎的蔥, 納豆, 泡菜和芝麻。 好好享用！
I wouldn’t really consider… 我真的不會考慮…
Imagine waking up every day feeling stronger, healthier, and more energized—ready to take on whatever comes your way. That kind of transformation isn’t about quick fixes or trendy diets; it’s about creating simple, sustainable habits that stand the test of time. 🌟
With the right support system, you gain more than just knowledge—you will also have accountability, mindset & identity change, and the power to achieve more than you ever thought possible.
Ready to make 2025 the year you take control of your health? Let’s do it the right way—together! Please fill out the application below to schedule a FREE discovery call. AHealthierYouJourney.com/work-with-us
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想像一下，每天醒來時都感覺更強壯、更健康、更有活力——準備好應對發生的一切。這種轉變不能靠一些短暫的節食計劃, 而是要養成簡單, 有持久性, 和經得起時間考驗的習慣。 🌟
有了正確的支持系統，您獲得的不僅僅是指導，您還會發現鼓勵、責任感以及實現超乎您想像的成就的力量。
準備好讓 2025 年成為您掌控健康的一年了嗎？讓我們一起以正確的方式去做吧！請填寫以下的申請表以方便安排免費諮詢。http://AHealthierYouJourney.com/work-with-us-chinese
10k Steps Goal!!
Question of the day
Taking control of your blood sugar is essential for feeling your best and maintaining overall health. High or unstable blood sugar can affect your energy, mood, hormone, weight, and long-term well-being—but you have the power to manage it!
Let me ask you: Do you have good blood sugar control? Do you even know what’s your sugar like fasting and after each meal? Do you know how different foods affect your body?
If you feel like you’re not quite there yet, don’t worry—I can help! I specialize in guiding you through personalized steps to improve your blood sugar balance and overall health.
Please fill out the application below to schedule a FREE discovery call. http://AHealthierYouJourney.com/work-with-us
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控制血糖對於保持最佳狀態和保持整體健康至關重要。高血糖或不穩定的血糖會影響您的精力, 情緒, 荷爾蒙, 體重 和長期健康狀況—但您有能力控制它！
我問你：你的血糖控制得好嗎？你知道你的空腹血糖和三餐後的血糖嗎? 你知道不同的食物怎樣影響你的身體嗎?
如果您對你的血糖還是一支半解的話, 請不要擔心 — 我可以提供幫助！我專門透過個人化步驟來指導您改善您的血糖平衡和整體健康。
請填寫以下的申請表以方便安排免費諮詢。http://AHealthierYouJourney.com/work-with-us-chinese
Happy New Year!
Here’s to a fresh start and new goals! Let’s prioritize wellness, health, and balance in all we do—taking small steps toward a brighter, healthier future. Wishing you joy, growth, and success in the year ahead! 💪✨
2024 Highlights
I am thankful for a wonderful 2024, was able to accomplish a lot and had some fun traveling and stay connected with so many wonderful friends:
-Camping at Morro Bay
-Went to the Pilates Teacher Training retreat in Portugal for 1 week and visited Algarve, Sintra, Lisbon, and Porto with hubby the 2nd week.
-Joined Dr Matt Shiver’s coaching program and learned how to optimize my IG profile, run meta ads and set up the CRM system Go High Level.
-Hired our 2nd VAs as personal assistants and to help with book keeping, which is a game changer.
-Be part of the Launch team for Expressions church since June and helped launch the church in October.
-Went to Pinnacle National Park for July 4th weekend. Played Amazing Grace with tongue drum in nature
-Went to the Microbiome Labs conference in Monterey, learned so much about gut health and the testing.
-Went to Bedros Keuilian Live in Scottsdale, Arizona.
-Celebrated our 10th year anniversary in Maui. Was able to snorkel, scuba dive, visit Road to Hana, saw sunset and star gaze on top of the Haleakala Summit, went to a traditional Luau.
-Celebrated hubby’s bday in San Diego and did photoshoot in Balboa Park, tried out cool vegan restaurants
-Visited Glen Ivy hot spring, went to Redondo beach for seafood, and went ice skating in Irvine Spectrum with hubby during thanksgiving weekend.
-Had a successful surgery in the beginning of Dec.
-Went to the Festival of Lights in Mission Inn, where we got married at.
-On the night of NYE, we wanted to bless people who are waiting for the Rose parade in Pasadena with prayers, handwarmers, toys for the kids.