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

Did You Know?

by | Feb 23, 2024 | ,

Sugar has different names. Manufacturers can use various sugar names, including less familiar ones, to trick consumers. They may also use small amounts of several types of sugars, so you definitely want to look at the ingredient list. “Healthy” sugars like agave nectar or honey are still considered added sugars. Just because the sugar is organic, it is still sugar.
Check everyday products like cereals, granola bars, bread, yogurts, and ready-to-use sauces for hidden sugars. Don’t be swayed by health claims; sometimes low fat or nonfat products might be higher in sugar. Awareness is key, and the less ultra-processed foods you consume, the less label reading you’ll need to do.

Shrimp Skewer Noodle Bowl

by | Feb 23, 2024 | ,

Craving a light yet satisfying meal? Try this shrimp skewer noodle bowl! Packed with fresh colorful herbs and vegetables, it’s a nutrient-rich meal that supports digestion, boosts immunity, and promotes overall well-being. The shrimp adds lean protein, essential for muscle repair and growth. And if you’re opting for a low-carb, you can use the konjac noodle as a low-calorie alternative that helps manage weight and blood sugar levels. Treat yourself to a delicious meal that’s as good for your body as it is for your taste buds!

Choose your path wisely…

by | Feb 23, 2024 | ,

Most people want to look for quick fixes such as popping a pill, getting a shot, or doing bariatric surgery instead of doing the hard work such as changing their lifestyle, focus on nourishing their body & prioritizing exercising. While medicine and surgery have their place, they usually don’t address the root cause, they might just temporarily mask the problems. After all, everyone deserves to enjoy a healthy body.

Philippians 4:6

by | Feb 23, 2024 | ,

In our daily lives, stress often becomes an unwelcome companion, affecting both our mental and physical well-being. If stress is not dealt with, it can lead to many medical problems such as high blood pressure, heart disease, stroke, diabetes, and obesity. However, the timeless advice from Philippians encourages us to entrust our worries to a higher power, seeking solace through prayer and expressing gratitude even in challenging circumstances.
Moreover, having a supportive guide can be instrumental in navigating the complexities of stress management. Whether it’s a friend, family member, or a mentor, having someone to share your concerns and provide valuable insights can make the journey toward a healthier life more meaningful and sustainable.

Did You Know?

by | Feb 23, 2024 | ,

White and brown rice contain similar amounts of carbohydrates, but differ in fiber content and glycemic index (GI). While white rice is often associated with higher GI levels, not all varieties exhibit this trait; for instance, Basmati rice is a lower GI option. Despite GI differences, the quantity consumed remains crucial. Maintaining awareness of rice varieties and portion sizes contributes to a healthier lifestyle.
Regardless of GI, portion control is crucial. Understanding these factors supports informed dietary choices and can help stabilize blood sugar, promote sustained energy, aid weight management, and reduce the risk of chronic diseases like diabetes and obesity.

Managed Blood Sugar, Blood Pressure, and Cholesterol

by | Feb 23, 2024 | ,

The daughter of my client was very happy that with my guidance, I was able to help her mom adopt healthier eating habits, successfully managed blood sugar, blood pressure, and cholesterol.
Before joining A Healthier You Journey, her mom, she was told by the Doctor to just don’t eat rice and noodle, which are the staple foods for a Chinese person. That’s why she is starving all the time but when she sneaked in some carbs, then her blood sugar skyrocketed and she is scared. I showed her what type of food she can eat and how much. After the program, her blood sugar is well managed and she feels satisfied after eating, and her kidney function is preserved.

Vegan Asian Fusion Recipe

by | Feb 23, 2024 | ,

Bibimbap literally means “mixed rice.” It’s a beloved Korean bowl. Putting a Mediterranean and Vegan twist to it makes it extra special. It is not only bursting with flavor, but it’s also a powerhouse of health benefits. Loaded with colorful veggies rich in antioxidants and it’s protein-filled that is a complete meal for your body and soul. Plus, with creamy hummus providing healthy fats, every bite supports your well-being. You may also use cauliflower rice (low carb option) instead of quinoa.

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!