Corporate Wellness Class- Zumba event at Claremont Colleges
We had a Corporate Wellness Zumba event at Claremont Colleges last week. It was so fun to move our bodies along with the beat during lunch time.
If it does not challenge you, it won’t change you
Since we are all creatures of habit and we prefer to stay in our comfort zone, and the journey to achieving our health goals can be tough because we need to change our mindset, routine, and lifestyle, but that’s exactly what makes the results so rewarding. 
With the guidance of a dedicated coach, you can face those challenges head-on and make real, lasting changes in your life. Whether it’s adopting healthier eating habits, starting a new fitness routine, or managing stress, a coach can provide the support, knowledge, and practical tips you need to succeed and help you course correct as needed.
Does your blood sugar look like this?
Do you feel like your energy levels are on a constant roller coaster? If your blood sugar spikes and crashes throughout the day, it could be affecting your mood, concentration, and overall health.
When you consume foods high in sugar or refined carbs, your blood sugar can spike quickly. This leads to a surge of insulin, which then causes your blood sugar to crash just as fast, leaving you feeling tired, irritable, and craving more sugar.
By making small changes to your diet and lifestyle, you can achieve more stable blood sugar levels. As a dietitian specializing Type 2 Diabetes, I’m here to help!
5 reasons why Fad Diet does not work
Fad diets promise quick fixes and miraculous results, but often at the expense of our well-being. Here are 5 common misconceptions about fad diets:
1. Skip Meals to Lose Weight 
2. No Flexibility in Foods 
3. Eating Certain Foods Help Burn Fat 
4. It’s a Quick Fix 
5. Cutting Entire Food Groups 
Instead of chasing after quick temporary fixes, let’s aim for long-term results. Focus on balanced, nutritious eating, regular physical activity, and a healthy lifestyle. This is the true path to lasting well-being and a happier, healthier you!
Client Review in Yelp- Understanding portion control, choosing healthy substitutes & coaching in Chinese
When Bryan sought help from me, it wasn’t just for him—it was for his dad as well. His dad had struggled with poor eating habits for years, and his old-school views on nutrition weren’t helping. That’s when they sought me out.
In just six weeks, his dad lost 15 pounds. They’re also glad that I was able to communicate in Mandarin, which really helped his dad understand and embrace my advice. I didn’t just give them the WHAT but also show them the HOW such as educating them on portion control and healthy substitutes.
Gluten-free Pita Pizza
This Gluten-free Pita Pizza, topped with a nutritious corn and black bean combo, are perfect for all ages. Adjust the heat with your favorite salsa and enjoy!
Ingredients (makes 6 small pizzas):
1 cup chopped onion
1 cup chopped bell better, different colors
2 cloves garlic, minced
½ tsp ground cumin
1 15-oz can black beans, rinsed and drained
1 cup fresh or frozen organic corn kernels
6 6- to 7-inch gluten-free pita rounds (or organic corn tortillas)
1 cup chopped avocado
1 cup oil-free salsa
2 tbs snipped fresh cilantro
Directions:
1. Preheat oven to 350°F. Line two baking sheets with parchment paper.
2. Boil ¼ cup of water in a large saucepan. Add onion, sweet pepper, garlic, and cumin. Cook over medium-low heat for 10 minutes, stirring occasionally and adding water as needed.
3. Stir in beans and corn. Cook for 5 minutes until heated through.
4. Place pita rounds on baking sheets. Bake for 10-15 minutes until lightly toasted.
5. Mash avocado. Spread on pita rounds. Top with bean mixture, salsa, and cilantro.
The distance between your dreams and today is called ACTION
Let your daily actions reflect the life you aspire to live. Every step, no matter how small, is a triumph on your journey.
You think walking or dancing 6000 steps can burn off whatever food you ate?
Of course i believe there is NO never food, just everyday and sometimes food. But weight management is not just all about Calories In vs Calories Out. Refined carbs and added sugar are known to cause inflammation, gut health issues, increase insulin resistance, etc. It’s not like just doing 6,000 steps can burn off that inflammation, so we need to look at the big picture.
Showing you not just the WHAT, but the HOW for reversing type 2 Diabetes
Are you tired of the same old advice from your doctor? Prescription drugs, “Don’t eat this” and “go exercise more” can be discouraging.
Imagine a health journey where you receive personalized guidance and actionable steps tailored specifically to you. Here’s what you get when you work with me:
Diabetes Reversal Strategies: Develop effective lifestyle changes that fix the root cause of diabetes, which is insulin resistance. Guidance on Foods You CAN Eat: Show you what you can eat, where to buy, and how to prepare delicious meals that support your health. Develop Customized Workout Plans with Personal Training: Strength training can help increase insulin sensitivity. We will show you how to exercise with correct posture and alignment in order to prevent falls and injuries.Don’t settle for just the “what” – discover the “how” and unlock your potential for a healthier, happier life. Let’s make your health goals a reality!
Grocery Store Tour with Kids
I did a grocery store tour/scavenger hunt for the kids from Afterschool Planet program as one of their field trips. I first explained to them what a balanced meal looks like, emphasizing to eat different colors of fruits and veggies, whole grains, and incorporating some plant based proteins. In the fresh fruits and veggies section, we had the kids look for fruits/veggies of different colors, then we went to the bread section and had the kids look for the type of bread with the highest fiber. Afterward we went to the canned beans section and asked the kids to look for beans with lowest sodium option. We also went to the frozen veggies section and told them having frozen veggies is better than having no veggies. Finally, we dropped by the tofu section and explained to them what tofu was, how to prepare them, and how the super firm texture has way more proteins than the soft ones. At the end of the tour, I gave each kid a cookbook to take home as well. I love how they were so engaged and it was so fun to hang out with them.
Easy Vegan Recipe- Edamame Corn Chowder
Corn chowder has a sweet taste and creamy texture. Our recipe gives you that delightful creaminess without the heaviness of traditional chowders. 
Try it today for a comforting nutritious meal!
Try it today for a comforting nutritious meal!Ingredients (makes 10 cups):
1 small red onion, dice into ¼-inch cube (about 1 cup)
6 small garlic cloves, minced (about 1 tbs)
6 to 7 cups low sodium vegetable stock
6 cups fresh or frozen corn kernels (from 6 fresh cobs or about 24 ounces frozen)
5 cups organic edamame, shelled
1 large russet potato (about ¾ pound), scrubbed and cut into ¼-inch cubes (about 3 cups)
1 medium red bell pepper, cored, seeded, and cut into ¼-inch cubes (about 1 cup)
1 tsp finely chopped fresh parsley
1 tsp finely chopped fresh thyme
⅓ cup almond flour
Sea salt and freshly ground black pepper
Directions:
1. In a large pot, place the onion, garlic, and 1½ cups of vegetable stock.
2. Cover, bring to a boil over high heat, then simmer on low for 10 minutes until the onion is translucent.
3. Add the corn, edamame, potato, and 4½ cups of stock. Boil over medium heat, then simmer for 10-15 minutes until the potato is soft.
4. Blend half the mixture and return it to the pot, adding up to 1 cup of stock for consistency if needed.
5. Add the bell pepper, parsley, and thyme, then simmer for 10 minutes until the flavors blend and the pepper is tender.
6. Blend flour and 1/3 cup water until smooth.
7. Add salt and pepper to taste. Serve hot.
8. Cool and store in the refrigerator for 4-5 days or freeze for up to 1 month.
Make the Healthy Choice the UNAVOIDABLE Choice
Here are some tips to make healthy choices the unavoidable choice:
1. **Accessibility:** Make healthy options more accessible. Stock up on fruits, vegetables, whole grains, and lean proteins at home and at work.
2. **Education:** Educate yourself on the benefits of healthy choices through reliable sources of information or hire a coach.
3. **Preparation:** Plan and prepare balanced meals and healthy snacks in advance to avoid resorting to less healthy options such as drive-through or fast food restaurants.
4. **Environment:** Stock up on healthy easy to prepare food in the fridge and protein/fiber rich snacks that supports healthy choices by reducing temptations and encouraging healthy habits.
5. **Community:** Engage with healthy and active communities and identify support systems or Dietitian coach that can keep you accountable and encourage healthy lifestyle choices.
Vitamin E can Help Reverse Type 2 Diabetes
Did you know that Vitamin E might be a key player in reversing Type 2 Diabetes? 
Here’s how Vitamin E can make a difference:
Antioxidant Powerhouse: Vitamin E is a potent antioxidant that helps combat oxidative stress, a major factor in the development and progression of Type 2 Diabetes. Improves Insulin Sensitivity: Studies suggest that Vitamin E can enhance insulin sensitivity, helping your body use insulin more effectively. Reduces Inflammation: Chronic inflammation is a common issue for those with Type 2 Diabetes. Vitamin E’s anti-inflammatory properties can help lower inflammation levels, promoting better overall health. Protects Blood Vessels: By maintaining the health of your blood vessels, Vitamin E can help prevent complications associated with Diabetes, such as heart disease and stroke.Remember, while Vitamin E can be beneficial, it’s important to consult with your healthcare provider before making any significant changes to your diet or supplement regimen.
Employee Wellness Event at Karman
We had a wonderful time at the Karman Wellness Event! We had great conversations with the local vendors that came to the event and getting to know the different ways they help our community to live healthier lives. We also met many Karman employees and discussed what their current health goals are and how our coaching program can help them. Thanks Karman for inviting us to this great event!
Nectarine harvest
Harvested juicy nectarines from our garden! Fresh, homegrown fruit tastes the best. So grateful for this year’s abundance and the joy of gardening. 
Cauliflower Rice Kimchi Bowls
Transform your weeknight dinners with this vibrant, vegan, and gluten-free bowl! Enjoy a base of cauliflower rice topped with savory tofu, fresh veggies, tangy kimchi, and a luscious creamy coconut sauce. It’s a fun, healthy, and delicious way to nourish your body and delight your taste buds! 
Ingredients:
*Coconut Sauce*
⅓ cup light coconut milk
2 tbs organic reduced sodium white miso paste
1 tbs lime juice
Pinch of sea salt
*For the Bowls*
1 bag of cauliflower rice
½ cup chopped scallions
½ garlic clove, minced
7 oz mushrooms, sliced
½ tsp organic low sodium tamari
6 kale leaves, shredded
14 oz organic super firm baked tofu
1 avocado, diced
½ cup kimchi
¼ cup organic microgreens
Sesame seeds
Avocado oil
Sea salt
Lime slices
Instructions:
-Whisk together coconut milk, miso, lime juice, and salt. Set aside.
-Heat avocado oil in a skillet over low heat.
Add cauliflower rice, scallions, garlic, and salt. Cook for 3 minutes. Stir in half of the coconut sauce. Divide into 4 bowls.
-Heat oil in skillet over medium heat.
-Cook mushrooms with salt for 5 minutes. Add tamari to bowls.
-Cook kale in skillet with a bit of water over medium heat for 1 minute.
-Drizzle remaining sauce over bowls.
-Add kale, tofu, avocado, kimchi, microgreens, and sesame seeds. Serve with lime slices.
Age is inevitable, but deterioration is optional
Here’s me and my 82 year young dad having the best time of our lives, biking near Lake Tahoe. While we can’t stop time, we can choose how we age. Imagine feeling vibrant and healthy at any age—this is something you CAN control!
Here are some tips:
: Embrace nourishing whole foods.: Move your body in ways that bring you joy.
: Cultivate a positive mindset and practice self-care.
: Prioritize restful sleep and stress management.
: Surround yourself with supportive and inspiring people.When you are trying to DIET, the STRUGGLE is real!
Ever find yourself rocking your diet from Monday to Tuesday, only to struggle a bit on Wednesday and Thursday, and then completely veering off track from Friday to Sunday—especially when weekend parties and drinks come into play? 
Let’s be honest, staying on track with a meal plan can be tough! But you need to be consistent to get real, sustainable changes. It’s about finding balance, making mindful choices, and learning from each slip-up to grow stronger on your journey.
Client Review in Yelp
Misaki is one of our valued clients on the A Healthier You Journey Program. She was seeking guidance to build sustainable habits and she found exactly what she needed and more. Throughout her journey, Misaki discovered that it wasn’t just about following a diet; it was about integrating sustainable lifestyle changes. Even after our consultations ended, she continues to use the strategies and tips provided, making them a natural part of her daily routine.
3 Big Myths of Type 2 Diabetes
When it comes to Type 2 Diabetes, there’s a lot of misinformation out there. Let’s debunk three major myths that might be holding you back from managing your health effectively.
1. You CAN’T Eat Fruits 
2. Diabetes is Caused by TOO MUCH CARBS 
3. Type 2 Diabetes is NOT Reversible 
Don’t let these myths hold you back! Educate yourself, make informed choices, and take control of your health.