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

4 More Intermediate Pilates Moves 4 個中級普拉提動作

by | Jan 10, 2025 |

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？

by | Jan 9, 2025 |

Eating a variety of fruits and vegetables is one of the easiest and most delicious ways to support your health. Each type offers unique vitamins, minerals, and antioxidants that your body needs to function at its best.
By aiming to eat 50 different varieties each week, you can optimize your gut health since different fruits and veggies contain diverse fibers that feed various probiotics in your gut. The increased fiber also helps with satiety for weight management, blood sugar control, reduce cholesterol, and many more benefits.
Take a moment to think about it—how many different fruits and veggies do you eat in a week?
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吃多種水果和蔬菜是保持健康的最簡單, 最美味的方法之一。每種類型都提供您的身體所需的獨特維生素, 礦物質和抗氧化劑，以確保其最佳功能。
透過每週吃 50 種不同的食物，您可以優化您的腸道健康，因為不同的水果和蔬菜含有不同的纖維，可以為您腸道中的各種益生菌提供營養。 這些纖維還可以幫助你增加飽足感, 維持血糖正常和降低膽固醇！
花點時間想一想——你一周吃多少種不同的水果和蔬菜

What do modern diseases have in common? 現代疾病有什麼共同點？

by | Jan 8, 2025 | ,

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

by | Jan 7, 2025 | ,

<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…

by | Jan 6, 2025 |

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!!

by | Jan 3, 2025 |

One of my big goals for 2025 is to stay active by walking 10k steps every day! I’m so excited to kickstart this journey with my new under-desk treadmill. Thanks hubby for setting it up for me!
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我 2025 年的大目標之一是每一天走十萬步, 所以買了這個桌下的跑步機, 謝謝老公幫我設置好!

Question of the day

by | Jan 2, 2025 |

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
—

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!

by | Jan 1, 2025 |

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

by | Jan 1, 2025 |

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.

High Protein Musubi (高蛋白蠶豆豆腐飯糰)

by | Dec 31, 2024 |

Ingredients (4 servings):
1 pack Big Mountain fava tofu cut into 1/4” steaks
1 tbs sugar
4 tbs low sodium soy sauce
2 tsp Salt
2 Nori Sheets cut into quarters
1 tbs Avocado Oil
Sushi Rice:
1 cup short grain rice or purple rice (high fiber option)
1 1/4 cups Water
1/2 cup rice vinegar
1/2 tsp salt
Directions:
1. Pour water and rice into a small pot and bring to a boil over a high heat. Reduce to a medium low heat, cover, and simmer for 20 minutes.
2. While rice is cooking, prepare rice seasoning. Add rice vinegar and salt.
3. Place sushi rice in a mixing bowl. Using a rice paddle or spatula, slowly add rice vinegar mixture to the rice and stir. Cover with a kitchen towel and set aside.
4. In a mixing bowl, add soy sauce and 1 tsp salt. Whisk to combine.
5. Add fava tofu to the mixing bowl and mix to coat tofu with marinade. Place fava tofu and marinade in a resealable bag and marinate for 2 hours.
6. Prepare Sushi Rice. Remove fava tofu from the resealable bag, reserving marinade. Season fava tofu with remaining 1 tsp salt. Prepare a parchment-lined sheet pan.
7. In a frying pan, heat oil over high heat. Add fava tofu and fry each side for 3 minutes or until browned.
8. Lower heat to medium low and add marinade and brown sugar. Stir with a spatula and glaze fava tofu. Remove from heat and place fava tofu on the prepared sheet pan.
9. In a rectangular mold, place sushi rice creating a quarter-inch layer. Layer on top fried fava tofu. Invert out of the mold and wrap with nori.
10. Serve.
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材料 (4份）：
1 盒蠶豆豆腐, 切成 1/4” 方塊
1 大湯匙糖
4 大匙低鹽醬油
2 茶匙鹽
2 張紫菜片切成四份
1 大匙酪梨油
壽司飯：
1杯短粒米或紫米（高纖維選項）
1 1/4 杯水
1/2 杯米醋
1/2 茶匙鹽
做法：
1. 將水和米倒入小鍋中, 以大火煮沸。調至中低火, 蓋上鍋蓋, 煮 20 分鐘。
2.煮飯的同時, 準備米飯調味料。在小鍋中加入米醋, 鹽和糖。以小火加熱至糖溶解。從火上移開並放在一邊。
3. 將壽司米放入攪拌盆中。使用米槳或鍋鏟，將米醋混合物慢慢添加到米飯中並攪拌。
4. 在攪拌盆中加入醬油和 1 茶匙鹽。攪拌混合。
5. 將蠶豆豆腐放入主鍋中, 攪拌均勻, 使蠶豆豆腐裹上醃料。將蠶豆豆腐和醃料放入可重新密封的袋子中, 醃製 2 小時。
6. 準備壽司飯. 從可重新密封的袋子中取出豆腐, 保留醃料。用剩下的1茶匙鹽調味蠶豆豆腐。
7. 在煎鍋中，以大火加熱油。加入蠶豆豆腐, 每面煎 3 分鐘或直至變成棕色。
8. 將火調至中低，加入醃料和紅糖。用抹刀攪拌, 給蠶豆豆腐上釉。從火上移開，將蠶豆豆腐放在準備好的平底鍋上。
9. 在長方形模具中, 放入壽司米, 形成四分之一英吋的層。上面鋪上炸豆腐。從模具中倒出來, 用海苔包裹起來。
10. 上菜。

YOU are NOT supposed to 你不應該…

by | Dec 30, 2024 |

Why wait until next year to feel your best? Many of us set health resolutions for the new year, but the truth is, the time to start is NOW. Life is also about thriving, not just surviving.

It’s time to break free from overwhelm and stress. Your body needs care and balance. Start waking up energized, enjoying vibrant meals, and finding harmony between work and rest. You have the power to transform how you feel, starting today.

Ready to make it happen? Let’s take the first step together. 📩 Please fill out the application below to schedule a FREE discovery call. http://AHealthierYouJourney.com/work-with-us

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為什麼要等到明年才能感覺最好？許多人都為新的一年制定了健康計劃, 但事實是, 現在就可以開始。人生在於活得精彩, 而不僅僅是生存。

是時候擺脫不堪負荷和壓力了。您的身體需要護理和平衡。開始精力充沛地醒來, 享受充滿活力的膳食, 並找到工作與休息之間的和諧。從今天開始, 你有能力改變你的感覺。

準備好實現它了嗎？讓我們一起踏出第一步。 📩 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

4 Intermediate Pilates Moves 四個中級普拉提動作

by | Dec 27, 2024 | ,

Are you ready to take your Pilates routine to the next level? These intermediate moves will challenge your strength, flexibility, and control, helping you feel stronger and more centered than ever. 💪✨
Here are 4 Pilates moves to master:
1️⃣ Saw
2️⃣ Spine Twist
3️⃣ Double Leg Stretch
4️⃣ Single Leg Stretch

These moves are perfect for building deeper core engagement and improving flexibility. Ready to elevate your Pilates game? Let us know which move you’re excited to try! 💫

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您準備好將普拉提訓練提升到新的水平了嗎？這些中級動作將挑戰您的力量, 靈活性和控制力, 幫助您感覺比以往更強壯, 更集中。 💪✨

這些動作非常適合建立更深層的核心和提高靈活性。準備好提升您的普拉提水平了嗎？讓我們知道您很想嘗試哪個動作！ 💫

The best gift is your health

by | Dec 26, 2024 | ,

The best gift isn’t found under a tree—it’s vibrant health. 🌟 When you prioritize your well-being, you inspire those around you, create deeper connections, and share meaningful moments. A healthier, happier you leaves a lasting impact on your loved ones.

This holiday season, choose you. Caring for yourself is the greatest act of love, allowing you to show up fully for the people who matter most.

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最好的禮物不是在樹下找到的, 而是充滿活力的健康。 🌟 當您優先考慮自己的幸福時, 您就會激勵周圍的人, 建立更深的聯繫並分享有意義的時刻。更健康, 更快樂的您會為您所愛的人留下持久的影響。

這個假期, 選擇你。照顧自己是最偉大的愛的行為, 就像帶氧氣罩一樣, 要先幫自己帶上, 才幫身邊的人。

Merry Christmas and Happy Holidays! ❤️

by | Dec 25, 2024 |

Wishing you a joyful and healthy holiday season filled with love, laughter, and precious moments with your loved ones. As you celebrate today, remember that balance is key—savor the festive treats, but also take time to nourish your body and mind. Whether it’s enjoying a short walk, taking a few deep breaths, or simply reflecting on the blessings of the year, give yourself the gift of self-care.

“… I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.” Luke 2:10-11

Merry Christmas and Happy Holidays! ❤️

4 Fun Christmas Party Games🎄

by | Dec 24, 2024 |

We tend to overeat during the holiday and that’s ok if we can balance it with some movements. Try these fun and festive party games for the holiday season! Whether you’re celebrating with family, friends, or coworkers, these activities are sure to spark laughter, build connections, burn some extra calories and create lasting holiday memories.

Stay energized, stress-free, and connected while celebrating the holiday season!

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節日期間我們通常都會比平時多吃一點, 不過如果我們能夠多動一動也不是大問題. 透過這些有趣且喜慶的派對遊戲, 讓您的聖誕聚會變得難忘！無論您是與家人, 朋友還是同事一起慶祝, 這些活動一定會引發歡笑, 燃燒多餘的卡路裡, 建立聯繫並創造美好的假期回憶。

在慶祝節日的同時保持活力, 減低壓力, 保持聯繫！

6 Healthy Vegan Recipe Ideas for Christmas

by | Dec 20, 2024 |

Make this Christmas unforgettable with festive flavors that nourish your body and soul! Our easy, wholesome recipes will bring joy to your table—without the guilt.

Get ahead of the holiday rush—shop for your groceries this weekend and savor the magic of a stress-free, healthy feast!

7 Plant-based Protein to Lower Cholesterol (7 種降低膽固醇的植物性蛋白質)

by | Dec 19, 2024 | ,

Yesterday we talked about how cholesterol comes from animal protein. If you do have high cholesterol, it doesn’t mean you need to become a vegan or anything. You can start with a Meatless Monday and slowly incorporate some more plant based protein in your diet. Even just eating 50% can make a world of a difference in lowering cholesterol and improving heart health. Adding the right plant-based proteins can help reduce LDL (“bad”) cholesterol while keeping you full and energized!
Here are 7 powerful, cholesterol-lowering plant-based proteins:
1️⃣ Chia Seeds
2️⃣ Legumes (Beans and Lentils)
3️⃣ Organic Tofu
4️⃣ Quinoa
5️⃣ Nuts
6️⃣ Organic Edamame
7️⃣ Organic Tempeh
These foods are packed with nutrients, fiber, and healthy fats to support your heart health. 🥗💚
—
昨天我提到膽固醇是從動物性蛋白質的。如果您確實患有高膽固醇, 並不意味著您需要成為素食主義者。您可以從週一無肉開始, 然後慢慢在飲食中加入更多植物性蛋白質。即使只吃 50% 的飲食含有素蛋白，在降低膽固醇和改善心臟健康方面也會產生巨大的影響。
添加盡量少加工的植物蛋白有助於降低低密度脂蛋白（「壞」）膽固醇，同時讓您保持飽腹感和活力！
以下是 7 種強效降低膽固醇的植物性蛋白質：
1️⃣ 奇亞籽
2️⃣ 豆類（黃豆、扁豆）
3️⃣ 豆腐
4️⃣ 藜麥
5️⃣ 堅果
6️⃣ 毛豆
7️⃣ 天貝
這些食物富含營養素、纖維和健康脂肪，可支持您的心臟健康。 🥗💚

Vegan Korean Lentils Bulgogi 韓國扁豆素燒烤

by | Dec 17, 2024 |

Ingredients (4 servings):
4-6 cups cooked brown rice (cauliflower rice for low carb option)
4 cups steamed broccoli
2 cups purple cabbage
2 cups cucumber
2 tbs of sliced scallions
2 tbs of toasted sesame seeds
1 cup of low sodium kimchi

For the Sauce:
2 tbs toasted sesame oil
4 cloves garlic minced
2 tbs fresh ginger minced
¼ cup brown sugar packed
¼ cup low sodium soy sauce (use tamari for gluten-free)
1/4-1/2 tsp crushed red chili pepper flakes or to taste
1/2-1 tsp ground black pepper or to taste

For the Mushrooms:
1-2 tbsp sesame oil
12-16 oz shiitake mushrooms, stems removed and sliced (about 4-5 cups)
2 ½ cups cooked green or brown lentils, drained and rinsed

Directions:
1. In a small bowl, whisk together the ingredients for the sauce.
2. In wide cast iron skillet or heavy bottomed pan, heat 1 tbs of sesame oil over medium-high heat. Once shimmering, add in the sliced mushrooms. If you don’t have a wide pan, work in batches. Let them cook for 3-5 minutes before stirring. Stir, then leave them for another 3 minutes and repeat one more time or until the mushrooms are seared and cooked through.
3. Add in the sauce, scraping the bottom to get any bits that have stuck. Stir in the drained lentils, reduce heat to medium-low and let simmer until the sauce is reduced and the lentils start to stick a bit, about 5 minutes. Stir only as necessary so you don’t mash the lentils.
4. Serve over hot brown rice, side of steamed broccoli, sliced green onions, cucumber, purple cabbage, kimchi and toasted sesame seeds if desired.

—

材料 (4份）：
4-6 杯煮熟的糙米 (低碳水化合物選擇的花椰菜米）
4 杯蒸西蘭花
2 杯紫椰菜
2 杯小黃瓜
2 大匙蔥片
2 大匙烤芝麻
1 杯低鈉泡菜

醬汁：
2 大匙烤芝麻油
4 瓣大蒜, 切碎
2 大匙新鮮薑, 切碎
¼ 杯紅糖
¼ 杯低鈉醬油
1/4-1/2 茶匙紅辣椒碎片, 或適量
1/2-1 茶匙黑胡椒粉, 或適量

蘑菇：
1-2 大匙芝麻油
12-16 oz 香菇, 去蒂並切片(約 4-5 杯）
2 ½ 杯煮熟的綠色扁豆或紅色扁豆, 瀝乾並沖洗

做法：
1. 在一個小碗中, 將醬汁的材料攪拌在一起。
2. 在寬鑄鐵煎鍋或厚底鍋中, 以中高火加熱 1 大匙芝麻油。一旦閃閃發光, 加入切片蘑菇。如果你沒有寬鍋, 可以分批進行。讓它們煮 3-5 分鐘, 然後攪拌。攪拌, 然後再靜置 3 分鐘, 然後再重複一次或直到蘑菇烤熟。
3. 加入醬汁, 刮掉底部黏住的碎片。拌入瀝乾的扁豆, 將火調至中低, 小火煮約 5 分鐘, 直到醬汁減少且扁豆開始有點黏。 盡量減少攪拌, 以免將扁豆搗碎。
4. 配搭糙米飯或者花椰菜飯, 蔥片, 小黃瓜, 紫椰菜, 泡菜和烤芝麻 (如果需要）。