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

Sesame Peanut Soba Noodle Salad (毛豆蕎麥麵沙拉)

by | Dec 3, 2024 |

*Sesame Peanut Soba Noodle Salad (毛豆蕎麥麵沙拉)*
Ingredients (1 serving):
Soba Noodle Salad:
1 serving soba noodles
1/2 cup edamame
1 medium carrot, grated
1 cup purple cabbage, thinly sliced
1 medium scallion, thinly sliced on a bias
1 handful of cilantro, finely minced
1/4 cup peanuts, roughly chopped
Toasted sesame seeds for garnish
Peanut Dressing:
1 tbs peanut butter
1 tbs low sodium soy sauce
1 tbs lemon juice
1 medium garlic clove, finely minced
1 tsp fresh ginger, finely minced
1 tbs water, to thin out the dressing
Directions:
1. Cook the noodles per package instructions. Add edamame to the pot 1 minute before the noodles are done.
2. Shred carrots finely with a box grater and slice cabbage thinly. Combine carrots, cabbage, cilantro, and scallion in a bowl.
3. Mix peanut butter, soy sauce, lemon juice, garlic and ginger in a bowl. Gradually whisk in water until smooth and adjust soy sauce to taste.
4. Drain and rinse the noodles and edamame with cold water. Add them to the veggie bowl, pour over the dressing, and toss well to coat.
5. Sprinkle with sesame seeds and chopped peanuts. This salad keeps well in the fridge for up to 3 days and is perfect as a cold lunch or dinner.
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材料（1份）：
蕎麥麵沙拉：
1份蕎麥麵
1/2 杯有機毛豆
1 根中等大小的胡蘿蔔, 磨碎
1 杯紫椰菜, 切成薄片
1 根中等大小的蔥, 斜切成薄片
1把香菜, 切碎
1/4 杯花生, 大致切碎
裝飾用烤芝麻
花生醬：
1 大匙花生醬
1 大匙低鈉醬油
1 大匙檸檬汁
1 顆中等大小的蒜瓣, 切碎
1 茶匙鮮薑, 切碎
1大匙水, 稀釋調味料
做法：
1. 按照包裝說明煮麵。麵條煮好前 1 分鐘, 將毛豆加入鍋中。
2. 用刨絲器將胡蘿蔔切碎, 高麗菜切成薄片。將胡蘿蔔, 紫椰菜, 香菜和蔥放入碗中。
3. 將花生醬, 醬油, 檸檬汁, 大蒜和薑放入碗中混合。逐漸加入水攪拌至光滑, 並依口味調整醬油。
4. 將麵條和毛豆用冷水瀝乾並沖洗。將它們放入蔬菜碗中, 倒在調味料上, 然後攪拌均勻。
5.撒上芝麻和花生碎。這種沙拉在冰箱中可保存長達 3 天,非常適合作為冷午餐或晚餐。

🎉 CYBER MONDAY DEAL – 1st MONTH FREE!

by | Dec 2, 2024 |

Don’t wait until January to start your journey to a healthier you! Sign up now and get 1 month of coaching FREE for the month of December 2024 – up to $900 in savings.

The sooner you sign up, the sooner you can start, so act fast! This offer is only available for a LIMITED TIME.

Claim your free month today! DM us the word READY or fill out the application below to schedule a FREE discovery call. http://AHealthierYouJourney.com/work-with-us

🎉 BLACK FRIDAY DEAL – 1st MONTH FREE!

by | Nov 29, 2024 |

Don’t wait until January to start your journey to a healthier you! Sign up now and get 1 month of coaching FREE for the month of December 2024 – up to $900 in savings. The sooner you sign up, the sooner you can start, so act fast! This offer is only available for a LIMITED TIME. Claim your free month today! Fill out the application to schedule a FREE discovery call. http://AHealthierYouJourney.com/work-with-us

Happy Thanksgiving

by | Nov 28, 2024 |

Wishing you a joyful day filled with love, laughter, and gratitude. Take time to celebrate with your family and friends, savor the delicious food, and share all the wonderful things you’re thankful for. 🦃💛

10 Tips for a Healthy Holiday Season (健康過節的 10 個秘訣)

by | Nov 27, 2024 |

The holiday season is here—time for joy, celebration, and all the delicious treats! 🎄✨ But guess what? You can savor the festivities and stay on track with your health. Here’s a fun and simple guide to help you enjoy it all without compromise. Let’s dive in! 🎉🍎

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節慶季節到了——歡樂, 慶祝和所有美味佳餚的時刻！ 🎄✨ 您知道怎樣可以享受節日氣氛並保持健康嗎? 以下是一個有趣而簡單的指南, 可幫助您毫不妥協地享受這一切。讓參考以下內容！ 🎉🍎

Choose Wisely Today!

by | Nov 25, 2024 |

*Motivation Monday 週一動力*
Every meal you savor, every workout you complete, and each night of rest you prioritize are powerful steps shaping your future well-being. Chronic health issues don’t just appear—they build up quietly over the years. But with every positive decision, you can slow or even stop these processes before they start.
No matter your age, it’s never too early or too late to start living well. Invest in your future self, and create the health and vitality you want for decades to come! 💪
What small choice will you make today that your future self will thank you for?
—
您品嚐的每一餐、完成的每一次運動以及您優先考慮的每個晚上的休息都是塑造您未來健康的重要步驟。慢性健康問題不會憑空出現, 而是會隨著時間的推移而悄悄累積。但是, 透過每一個積極的決定, 您都可以在這些過程開始之前減慢甚至停止它們。
無論您年紀多大, 開始美好生活永遠不會太早或太晚。投資未來的自己, 創造未來幾十年想要的健康與活力！ 💪
今天你會做出哪些小小的選擇, 讓未來的自己會感謝你？

Foods to Eat Less to Reduce Cholesterol (想降低膽固醇應少吃的食物)

by | Nov 20, 2024 |

Many everyday foods—like sugary treats, fried dishes, processed meats, refined grains, and animal proteins—can contribute to diabetes, high cholesterol, and weight gain over time.
The good news? Small changes can make a big impact! Choose more whole grains, plant-based proteins, easy on fried and processed foods, and satisfy your sweet tooth with fresh fruit. It’s not about giving up what you love—it’s about making choices that nourish a healthier, happier you. 🌟🍎
If you felt that you are already eating healthy but the cholesterol is still high, please DM us the word “READY” or fill out the application below to schedule a FREE discovery call. AHealthierYouJourney.com/work-with-us
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許多日常食物，如含糖食品, 油炸食品, 加工肉類, 精製穀物和不同的肉類, 都可以導致糖尿病, 高膽固醇和體重增加。
好消息？小改變可以產生大影響！選擇全穀物和植物性蛋白, 少吃油炸和加工食品, 並用新鮮水果滿足您的甜食需求。這不是要放棄你所愛的東西, 而是要做出讓你更健康, 更快樂的選擇來滋養你的身體。 🌟🍎
如果您覺得自己已經吃得很健康, 但膽固醇還未降下去, 請私訊我們或填寫以下的申請表以方便安排免費諮詢。AHealthierYouJourney.com/work-with-us-chinese

Crispy Chickpea Tacos with Tahini Slaw 脆皮鷹嘴豆玉米餅配芝麻醬

by | Nov 19, 2024 |

Ingredients (5 tacos):
For the Crispy Dijon Chickpeas:
1 can (15 oz) chickpeas, drained and rinsed
2 tbs avocado oil
1 tbs Dijon mustard
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp salt
¼ tsp black pepper
For the Tahini Slaw:
2 cups shredded purple cabbage
1 carrot, grated
¼ cup fresh cilantro, chopped
¼ cup tahini
2 tbs lemon juice
½ tsp salt
2-3 tbsp water (to thin the dressing)
For Assembly:
5 small corn tortillas
1 avocado, sliced
Lemon wedges (for serving)
Hot sauce (optional)
Directions:
1. Preheat the oven to 400°F (200°C). Pat the drained chickpeas dry, then toss with avocado oil, garlic powder, smoked paprika, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, stirring halfway, until golden and crispy.
2. Toss the roasted chickpeas in the Dijon mustard to coat evenly.
3. Combine shredded cabbage, carrot, and cilantro. Whisk tahini, lemon juice, salt, and water. Toss the slaw with the dressing.
4. Warm tortillas in a dry skillet for 30 seconds on each side or wrap in foil and heat in the oven.
5. Assemble Tacos- Spread tahini slaw on tortillas, top with Dijon chickpeas, sliced avocado, and a squeeze of lemon. Add hot sauce if desired.
—
材料 (5份)
脆皮鷹嘴豆玉米餅：
1 罐（15 盎司）鷹嘴豆, 瀝乾並沖洗
2 大匙牛油果油
1 大匙狄戎芥末
½ 茶匙大蒜粉
½ 茶匙煙燻辣椒粉
1/4 茶匙鹽
1/4 茶匙黑胡椒
芝麻醬沙拉：
2 杯 紫甘藍絲
1 根胡蘿蔔, 磨碎
¼ 杯新鮮香菜, 切碎
¼ 杯芝麻醬
2 大匙檸檬汁
½ 茶匙鹽
2-3湯匙水（稀釋調味料）
組裝：
5 個小玉米餅
1 個酪梨, 切片
青檸 (乘盤用)
辣醬 (可選）
做法：
1. 將烤箱預熱至 400°F (200°C)。將瀝乾的鷹嘴豆拍乾, 然後加入牛油果油, 大蒜粉, 煙燻辣椒粉, 鹽和胡椒。鋪在烤盤上, 烤 20-25 分鐘, 中途攪拌, 直到金黃酥脆。
2. 將芥末加在烤鷹嘴豆中，使其均勻覆蓋。
3. 將切碎的高麗菜, 胡蘿蔔和香菜混合。攪拌芝麻醬, 檸檬汁, 鹽和水。將沙拉與調味料攪拌。
4. 將玉米餅放入乾煎鍋中，每面加熱 30 秒，或用箔紙包裹並在烤箱中加熱。
5. 組裝玉米餅 – 將芝麻醬塗在玉米餅上, 上面放上第戎鷹嘴豆, 切片酪梨和檸檬汁。如果需要的話可以加辣醬。

Never be embarrassed to struggle. There is no shame in working hard to get where you want to be.

by | Nov 18, 2024 |

Don’t be afraid to struggle—it’s part of the journey to a healthier you. Every challenge you face is an opportunity to grow, and every step forward brings you closer to success. Embrace the process with confidence and remind yourself that small victories lead to big results.

Stay focused, push through the tough moments, and remember—consistent effort creates lasting change. You have the power to make it happen! Please fill out the application below to schedule a FREE discovery call. http://AHealthierYouJourney.com/work-with-us

—

不要害怕掙扎——這是讓你變更健康的旅程的一部分。你面臨的每一次挑戰都是成長的機會, 每一步前進都讓你更接近成功。充滿信心地擁抱這個過程, 並提醒自己小勝利會帶來大成果。

保持專注, 度過艱難時刻, 並記住－持續的努力會帶來持久的改變。你有能力讓它發生！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

Reversing Diabetes Dos and Don’ts 逆轉糖尿病的注意事項

by | Nov 15, 2024 |

Want to reverse diabetes naturally? 💥 If you’re ready to take control and make powerful changes, don’t miss these MUST-KNOW Dos and Don’ts! From life-changing food swaps to simple lifestyle tweaks, here’s what you need to start doing – and what to avoid – to get on the path to reversing diabetes!

想自然逆轉糖尿病嗎?💥 如果您準備好掌控自己的健康並做出重大改變, 請不要錯過這些必須知道的注意事項！從改變生活的食物到簡單的生活方式調整，以下是您需要開始做的以及要避免的事情, 以走上逆轉糖尿病的道路！

Question- What processed foods do you try to stay away from?

by | Nov 14, 2024 |

We know that processed foods often come with hidden sugars, unhealthy fats, and preservatives that can impact our energy, mood, and overall health.
Cutting back can make a world of difference for our bodies and minds! Whether it’s sugary snacks, fast food, or packaged meals, every small change counts toward a healthier lifestyle. 🌱❤️‍🩹
What processed foods do you try to stay away from?

Healthy Eating During Travel

by | Nov 13, 2024 |

Traveling doesn’t mean sacrificing your health goals. With just a microwave and a fridge, you can prepare nutritious meals during your stay. Stock up on easy-to-prep essentials like microwavable rice, canned beans/lentils, fresh minimally-prepped veggies, and ready-to-eat proteins like rotisserie chicken, salmon packet, or tofu. For quick breakfasts, pack oats, nut butter, bread, and fruit, and bring healthy snacks like unsalted mixed nuts or chickpea snacks for those on-the-go moments.

Balance is key—enjoy local specialties while making healthier choices for most meals. With a little planning, staying nourished and energized during your travels is easier than ever. Which ideas would you like to try? 🧳✈️

Pesto Egg White Over Sweet Potatoes 香蒜醬蛋白烤地瓜

by | Nov 12, 2024 |

Ingredients (4 servings):
4 medium sweet potatoes
2 tbs avocado oil
Salt and pepper, to taste
1/2 cup organic pesto
1/3 cup toasted walnuts
1 cup organic egg white
Fresh basil leaves, for garnish
Directions:
1. Preheat oven to 400°F (200°C). Pierce sweet potatoes with a fork, place on a baking sheet, and bake for 45-50 minutes, until tender.
2. While sweet potatoes bake, put avocado oil, salt, and pepper. Spread on a baking sheet and roast for 15-20 minutes until blistered and juicy.
3. Pour egg white onto pan and scramble
4. Cut open the sweet potatoes, spread pesto inside, add egg white, and top with walnuts.
5. Garnish with fresh basil and serve warm.
—
材料（4份）：
4 個中等大小的紅薯
2 大匙 橄欖油
鹽和胡椒粉, 調味
1/2 杯有機香蒜醬
1/3 杯 烤核桃
1 杯蛋清
新鮮羅勒葉, 裝飾用
做法：
1. 將烤箱預熱至 400°F (200°C)。 用叉子將地瓜刺穿，放在烤盤上, 烘烤 45-50 分鐘, 直到變軟。
2. 烤地瓜時, 加入牛油果油, 鹽和胡椒。鋪在烤盤上烤 15-20 分鐘, 直到起泡且多汁。
3.將蛋白倒入鍋中, 炒勻
4. 將地瓜切開, 在裡面塗上香蒜沙司, 加入蛋清, 上面放上核桃。
5. 用新鮮羅勒裝飾, 趁熱享用。

Today is your opportunity to build the tomorrow you want

by | Nov 11, 2024 |

Did you know that exercise, especially strength training, is one of the secret sauces when trying to reverse diabetes, high cholesterol, and manage your weight? Every action you take today, no matter how small, will get you closer to where you want to be.
You don’t have to do it alone! Having a coach by your side can make all the difference. A coach not only guides you but also helps you stay accountable, motivated, and focused.
Please fill out the application below to schedule a FREE discovery call. http://AHealthierYouJourney.com/work-with-us
—
您是否知道運動, 尤其是肌力訓練, 是逆轉糖尿病, 高膽固醇和控制體重的主要秘訣之一？你今天採取的每一個行動, 無論多小, 都會讓你更接近你想要的目標。
您不必獨自完成！有一位教練在你身邊可以讓一切變得不同。教練不僅會指導您, 還會幫助您保持責任感, 積極性和專注力。
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

Client Review in Yelp (客戶評論)

by | Nov 8, 2024 |

Sandra joined A Healthier You Journey in July 2024 with high blood pressure, high cholesterol, and pre-diabetes, seeking balance in her meals and a healthier lifestyle. Through the program, she was able to lower her blood pressure, cholesterol, and reverse type 2 diabetes. She also learned not only what to eat but also how much, when, and why. Embracing a plant-based focus, and incorporating a lot more colors and varieties. Sandra discovered that wellness isn’t “one size fits all”—it’s about tuning into her body’s unique needs. This journey has helped her build routines and confidence, leading to a lasting, positive lifestyle change.
If you need help developing positive lifestyle changes, please fill out the application below to schedule a FREE discovery call. http://AHealthierYouJourney.com/work-with-us
—
Sandra 於 2024 年 7 月加入“健康之旅”, 當時她有高血壓高膽固醇和前期糖尿病。透過該計劃, 她不僅了解了吃什麼, 還學習了應該吃多少、何時吃以及為什麼吃。Sandra注重以植物為基礎, 多吃不同顏色, 不同種類的蔬菜和植物蛋白, 她發現健康並不是“一刀切”，而是要適應她身體的獨特需求。這段旅程幫助她建立了日常生活習慣和信心，從而實現了持久、積極的生活方式的改變。
如果您需要幫助改變積極的生活方式，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

5 Ways to Improve Your Digestion (改善消化的 5 種方法)

by | Nov 7, 2024 |

Feeling bloated or sluggish? Let’s change that! Here are 5 easy ways to help improve your digestion:
1. Drink 8 glasses of water daily
2. Eat 50 kinds of plants
3. Reduce stress
4. Eat slowly
5. Eat mindfully
Implement these strategies today and start feeling the benefits of improved digestion. Your body will thank you for it! What will you try first? 💬🌟
—
感覺臃腫或遲緩？讓我們改變這一點！以下是幫助改善消化的 5 種簡單方法：
1. 每天喝8杯水
2. 吃50種植物
3. 減壓
4. 慢慢地吃
5. 食之有味
今天就實施這些策略, 開始感受改善消化的好處。您的身體會為此感謝您！您首先會嘗試什麼？ 💬🌟

QOTD- How many cups of water do you drink per day?

by | Nov 6, 2024 |

Staying hydrated is more than just quenching thirst—it’s a game-changer for energy, digestion, and mental clarity! 🧠✨ While 8 cups a day is a common guideline, everyone’s needs vary based on their activity level, diet, and climate. 🌞🚴‍♀️ Let’s keep each other inspired to stay healthy and hydrated!

So, how many cups of water do you drink per day?