Your gut doesn’t just respond to what you eat, it also responds to stress…
Your gut doesn’t just respond to what you eat, it also responds to stress. When your body stays in fight-or-flight mode, your nervous system prioritizes survival, not repair, which can slow the renewal of your gut lining.
That’s why gut healing isn’t only about food. Your body also needs to return to rest and repair mode for your gut to recover.
If you’re struggling with gut issues or blood sugar imbalance, it may be time to look deeper. Fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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你的腸道不僅會對你吃的東西做出反應, 還會對壓力做出反應。當你的身體處於「戰鬥或逃跑」模式時, 你的神經系統會優先考慮生存而非修復, 這會減緩腸道內壁的更新。
這就是為什麼腸道修復不僅僅是關於飲食。你的身體也需要恢復到休息和修復模式, 腸道才能恢復健康。
如果你正受腸道問題或血糖失衡的困擾, 或許應該深入探究原因了。請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。。https://sophiehung.com/work-with-us-chinese/
Could Your Blood Sugar Spikes Actually Start in Your Gut? 你的血糖飆升是否始於腸道菌叢不平衡？
Most people think blood sugar spikes only come from eating too much carb. But carbs are just one piece of the puzzle. Many other factors affect blood sugar, and gut dysbiosis can be one of the root causes.
When your gut microbiome is balanced, beneficial bacteria produce compounds that help improve insulin sensitivity. But when the gut becomes imbalanced, inflammation increases and blood sugar spikes become more common.
If you truly want to heal your gut, the first step is understanding what’s happening inside it.
We offer advanced gut microbiome stool testing to identify hidden imbalances so we can heal and optimize your gut health. Fill out the application below to schedule your FREE Strategy Session with Sophie.→www.sophiehung.com/work-with-us
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大多數人認為血糖飆升只是因為攝取過多碳水。但碳水化合物只是其中一部分因素。許多其他因素也會影響血糖, 而腸道菌叢失調可能是根本原因之一。
當腸道菌叢平衡時, 有益菌會產生有助於提高胰島素敏感性的化合物。但當腸道菌叢失衡時, 發炎就會加劇, 血糖飆升也會變得更加頻繁。
如果您真的想修復腸道, 第一步是了解腸道內部發生了什麼事。
我們提供先進的腸道菌叢糞便檢測, 以識別隱藏的失衡狀態, 從而幫助您修復並優化腸道健康。請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
You Don’t Need a10-step Protocol 你不需要十部曲流程。
You don’t need a complicated 10-step protocol to get healthier. Start with the basics that truly move the needle: eat less sugar, get more sleep, move your body every day, take a few deep breaths, nourish yourself with clean, balanced meals, and invest in real relationships. These simple actions may seem small, but when practiced consistently, they create powerful change. Stop chasing extremes and start building habits that last.
Choose one healthy action today and repeat it tomorrow. That’s how real, lasting health is built. 
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你不需要複雜的十部曲計畫才能變得更健康。從真正有效的基本方法開始：少吃糖, 多睡覺, 每天運動, 深呼吸, 吃乾淨均衡的原形食物, 並投入真誠的人際關係。這些簡單的行動看似微不足道, 但堅持下去就能帶來巨大的改變。別再追求極端, 開始培養持久的健康習慣吧。
今天就選擇一項健康的行動, 明天再做一次。這才是真正持久健康的秘訣。
Spicy Garlic Scallops with Colorful Bell Peppers 香辣蒜蓉扇貝炒五彩甜椒
This quick, nutrient-packed meal combines lean protein, high-fiber vegetables, and heart-healthy oil. With low sodium and controlled portion of whole grain carb, it helps manage blood sugar and support cholesterol health, perfect for a healthy, and balanced dinner. 這道快速營養的餐點融合了低脂蛋白, 高纖維蔬菜和有益心臟健康的油脂。低鈉配方，並加上少量的全穀物碳水, 有助於控制血糖和膽固醇水平, 是健康均衡晚餐的理想選擇。
Spicy Garlic Scallops with Colorful Bell Peppers 香辣蒜蓉扇貝炒五彩甜椒
Ingredients (2 servings):
1 cup wild-caught frozen scallops
1 tbs avocado oil
2 cloves garlic, sliced
1/2 cup red bell pepper, chopped
1/2 cup yellow bell pepper, chopped
1/2 cup green bell pepper, chopped
1/2 cup onion, sliced
1 cup shiitake mushrooms, sliced
Water, for boiling
Sauce:
1 tbs low-sodium soy sauce
1 tsp chili flakes
2 tbs water
Serve with:
1 cup cooked barley (about 1/2 cup uncooked)
Directions:
1. Cook barley according to package instructions. Set aside.
2. Heat avocado oil in a pan over medium heat. Add garlic and onion and sauté 30 seconds until fragrant.
3. Add scallops and cook 2–3 minutes per side until lightly golden. Remove from pan.
4. In the same pan, add bell peppers and mushrooms. Stir-fry 3–4 minutes until slightly tender.
5. Mix sauce ingredients in a small bowl. Pour over vegetables, stirring to coat.
6. Return scallops to the pan, toss with vegetables and sauce for 1–2 minutes.
7. Serve scallops and vegetables over cooked barley.
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食材 (2人份):
1 杯野生冷凍扇貝
1 大匙牛油果油
2 瓣蒜, 切片
1/2 杯紅甜椒, 切碎
1/2 杯黃甜椒, 切碎
1/2 杯青甜椒, 切碎
1/2 杯洋蔥, 切片
1 杯香菇, 切片
水, 用於煮沸
醬汁：
1 大匙低鈉醬油
1 茶匙辣椒碎
2 大匙水
配菜：
1 杯煮熟的薏米 (約 1/2 杯生薏米)
做法：
1. 按照包裝說明煮熟薏米, 備用。
2. 平底鍋中火加熱牛油果油。加入蒜末洋蔥碎, 翻炒30秒至香味散發。
3. 加入扇貝, 每面煎2-3分鐘, 至表面呈金黃色, 取出備用。
4. 在同一個鍋中, 加入甜椒和香菇, 翻炒3-4分鐘至略微變軟。
5. 將醬汁材料混合在一個小碗中。淋在蔬菜上, 攪拌均勻。
6. 將扇貝放回鍋中, 與蔬菜和醬汁翻炒 1-2 分鐘。
7. 將扇貝和蔬菜盛在煮熟的薏米上即可享用。
You Don’t Need a10-step Protocol 你不需要十部曲流程。
You don’t need a complicated 10-step protocol to get healthier. Start with the basics that truly move the needle: eat less sugar, get more sleep, move your body every day, take a few deep breaths, nourish yourself with clean, balanced meals, and invest in real relationships. These simple actions may seem small, but when practiced consistently, they create powerful change. Stop chasing extremes and start building habits that last.
Choose one healthy action today and repeat it tomorrow. That’s how real, lasting health is built.
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你不需要複雜的十部曲計畫才能變得更健康。從真正有效的基本方法開始：少吃糖, 多睡覺, 每天運動, 深呼吸, 吃乾淨均衡的原形食物, 並投入真誠的人際關係。這些簡單的行動看似微不足道, 但堅持下去就能帶來巨大的改變。別再追求極端, 開始培養持久的健康習慣吧。
今天就選擇一項健康的行動, 明天再做一次。
這才是真正持久健康的秘訣。
MAR 9, 2026 Medicine is not always found in Bottles or tablets
Medicine isn’t always in a bottle or tablet. True health comes from the way you live, how you move, rest, nourish yourself, connect with nature, find joy, and embrace gratitude. Small daily habits can transform your body, mind, and spirit naturally.
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藥物並非總是裝在瓶子或藥片裡。真正的健康源自於你的生活方式, 源自於你的運動, 休息, 營養補充, 與大自然的連結, 尋找快樂以及心懷感恩。一些微小的日常習慣就能自然而然地改變你的身體, 心靈和精神。
Shocking Amount of Sodium Hiding in Your “Healthy” Meals 令人震驚的鈉含量,就隱藏在你的「健康」餐點中
One of my clients who has Kidney Disease thought he was eating clean: soy sauce chicken with potatoes and spinach. Homemade. Simple. Healthy… right? But the marinade alone contained two cups of soy sauce, that’s more than 25,000 mg of sodium. Even after dividing it across the chicken, his plate still added up to 5,600 mg of sodium in just one meal.
For context, the recommended daily limit for people with High Blood pressure and CKD is 1,500–2,300 mg. This is how hidden sodium quietly adds up, even in home-cooked meals that seem healthy. Over time, excess sodium can raise blood pressure and put extra stress on the heart and kidneys.
Learn how to spot hidden sodium in your meals, protect your heart and kidneys, and make smarter food choices, fill out the application below to schedule your FREE Strategy Session with Sophie.→ www.sophiehung.com/work-with-us
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我有一位有腎病的客戶, 自認為吃得很健康：醬油雞配馬鈴薯和菠菜。自製, 簡單, 健康…對吧？但光是醃料就用了兩杯醬油, 鈉含量超過25000毫克。醬油份量是給十分雞肉的, 他這餐的鈉含量也高達5600毫克。
作為參考, 高血壓或有腎病的人, 每日鈉攝取量的建議上限是1500-2300毫克。這就是隱藏的鈉是如何悄無聲息地累積的, 即使在看似健康的家常菜中也是如此。長期攝取過量鈉會導致血壓升高, 並給心臟和腎臟帶來額外的負擔。
學習如何辨識飲食中的隱藏鈉, 保護心臟和腎臟, 做出更明智的飲食選擇。請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
Sugar in your blood is…
Sugar doesn’t just affect your weight. It affects your future.
When blood sugar spikes repeatedly:
• Your brain loses steady energy
• Your liver stores more fat
• Cells accumulate oxidative damage
• Skin ages faster
Sugar isn’t the villain. Context is:
Dose. Frequency. Muscle mass. Sleep. Stress.
These determine whether glucose becomes fuel… or long-term damage.
Longevity isn’t about cutting sugar completely. It’s about stable blood sugar, strong muscle, and lower inflammation.
Small daily inputs compound over decades: Protect your brain, strengthen your metabolism & future-proof your health.
To start stabilizing your blood sugar the right way, fill out the application below to schedule your FREE Strategy Session with Sophie.→ www.sophiehung.com/work-with-us
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糖不僅影響你的體重，還會影響你的未來。
當血糖反覆飆升時：
• 腦部能量持續下降
• 肝臟儲存更多脂肪
• 細胞氧化傷害累積
• 皮膚加速衰老
糖本身並非罪魁禍首, 關鍵在於其他因素。
劑量, 頻率, 肌肉量, 睡眠, 壓力。
這些因素決定了葡萄糖是轉化為能量, 還是造成長期傷害。
長壽並非代表完全戒糖, 而是要維持血糖穩定, 肌肉強健, 發炎程度降低。
日積月累, 數十年累積: 保護大腦, 增強新陳代謝, 守護未來健康。
想要以正確的方式穩定血糖, 請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
Teriyaki Chickpea Stir-Fry 照燒雜菜鷹嘴豆
This is a nutrient-dense, plant-forward meal that supports kidney, heart, digestion, blood sugar, and your kidney health. 這是一頓營養豐富, 以植物為主的餐食, 有助於腎臟, 心臟, 腸胃, 血糖和腎臟健康。
Teriyaki Chickpea Stir-Fry 照燒雜菜鷹嘴豆
Ingredients (4 servings):
1 tbs sesame oil
½ cup chopped onion
3 tsp minced garlic
1 tsp minced fresh ginger
1 cup thinly sliced carrots
1 cup sliced bell pepper
1 cup snap peas
1 can (15 oz) chickpeas
½ cup low-sodium teriyaki sauce
For serving:
2 cups organic corn kernels
2 tbs chopped green onions
1 tsp sesame seeds
Directions:
1. Drain and rinse the canned chickpeas well. Set aside.
2. Heat sesame oil in a large pan over medium heat.
3. Add onion and cook for 3 minutes.
4. Add garlic and ginger. Cook for 5 minutes.
5. Add carrots, bell pepper, and snap peas. Cook 5–7 minutes until tender but still slightly crisp.
6. Stir in the drained chickpeas and teriyaki sauce. Cook 5 more minutes until everything is heated through and coated.
7. Serve over corn kernels. Top with green onions and sesame seeds.
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食材 (4人份):
1 大匙芝麻油
½ 杯洋蔥碎
3 茶匙蒜末
1 茶匙薑末
1 杯胡蘿蔔薄片
1 杯甜椒片
1 杯甜豌豆
1 罐 (15 盎司) 鷹嘴豆
½ 杯低鈉照燒醬
材料：
2 杯有機玉米粒
2 湯匙蔥花
1 茶匙芝麻
做法：
1. 將罐裝鷹嘴豆瀝乾並沖洗乾淨, 備用。
2. 在大平底鍋中倒入芝麻油, 以中火加熱。
3. 加入洋蔥, 翻炒3分鐘。
4. 加入大蒜和薑, 翻炒5分鐘。
5. 加入紅蘿蔔, 甜椒和荷蘭豆, 翻炒5-7分鐘, 直到蔬菜變軟但仍略帶脆嫩。
6. 拌入瀝乾的鷹嘴豆和照燒醬, 再翻炒5分鐘, 直到所有食材都加熱均勻並裹上醬汁。
7. 盛於玉米粒上, 撒上蔥花和芝麻即可享用。
Why I became Chinese Dietitian for Chinese Families
I became a nutritionist because I personally experienced this disparity.
I grew up in Hong Kong and later moved to the United States. In my family, food was never just food. It represented care, love, and acceptance.
When we were sick, my mother would cook porridge.
When we were tired, my mother would prepare medicinal soups.
Every Sunday, our whole family would sit around the table, enjoying a hearty meal of rice, fish, and vegetables, sharing our stories.
Food meant belonging.
But as I grew older, I began to notice other things.
Diabetes.
High cholesterol.
Stroke.
Depression.
Breast cancer.
Endometriosis.
Kidney failure.
These weren’t abstract diagnoses from textbooks, but illnesses that happened to my family.
I watched helplessly as my relatives anxiously controlled their blood sugar.
I witnessed cholesterol levels climb year after year.
I witnessed the anxiety that came with every new test result.
When doctors give advice, it often goes like this:
“Stop eating rice and noodles.”
“Kill all carbs.”
“Switch to salads.”
These suggestions are completely out of sync with our lifestyles.
They don’t understand Chinese food culture.
They don’t understand family relationships.
They don’t understand that asking an elderly Chinese parent to stop eating rice is no small matter. It’s equivalent to asking them to give up their comfort, traditions, and identity.
As someone who grew up in Hong Kong, I understand how Chinese people view food.
We value harmony.
We value balance.
We value not wasting food.
We express love through hospitality.
We associate a bountiful meal with prosperity and care.
So I made a decision.
I became a registered dietitian and certified personal trainer, dedicated to bridging science and culture.
I chose to focus on serving Chinese American families because I’ve lived in two different worlds.
I understand Western clinical guidelines.
I understand the role soy sauce, rice, noodles, snacks, and herbal soups play in real life.
I take disease prevention seriously for a reason.
With a family history of diabetes, high cholesterol, stroke, depression, breast cancer, and endometriosis, prevention means a lot to me.
This isn’t theory;
it’s about heritage.
I want to show families:
• Controlling blood sugar doesn’t require giving up all rice and noodles.
• Lowering cholesterol while enjoying traditional dishes.
• Protecting kidney function without abandoning culture.
• Evidence-based nutrition that promotes hormones and mental health, grounded in respect for one’s own culture.
I serve first-generation immigrants and their adult children who feel trapped between two worlds.
They want to honor their parents.
They want to pass on their culture.
They also want to prevent chronic diseases.
They’re tired of extreme advice.
They’re tired of fear-based propaganda.
They’re tired of having to choose between health and tradition.
My mission is simple.
Helping Chinese American families prevent chronic diseases through culturally respectful, clinically science-based nutrition.
No intimidation.
No shaming.
No giving up.
Just practical strategies based on clinical training and my own cross-cultural experience.
If you also want to help your parents stay healthy without depriving them of their favorite foods, I understand your dilemma.
I grew up in that environment.
My career is built for families like yours. 
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我成為營養師，是因為我親身經歷了這種落差。
我從小在香港長大, 後來搬到美國。在我的家庭裡, 食物從來不只是食物。它代表關懷, 愛和認同。
我們生病時, 媽媽會煮粥。
我們疲憊時, 媽媽會熬製藥膳湯。
每個星期天, 我們全家都會圍坐在餐桌旁, 享用豐盛的米飯, 魚, 蔬菜, 訴說彼此的故事。
食物意味著歸屬感。
但隨著年齡的增長, 我開始注意到一些其他的事情。
糖尿病。
高膽固醇。
中風。
憂鬱症。
乳癌。
子宮內膜異位症。
腎衰竭。
這些並非教科書上抽象的診斷, 而是發生在我家人身上的疾病。
我眼睜睜地看著親戚們提心吊膽地控制血糖。
我目睹膽固醇數值逐年攀升。
我見證了每一次新的化驗結果所帶來的焦慮。
當醫生給予建議時, 往往是這樣的：
“別吃米飯和麵條了”
“戒掉所有碳水。”
“改吃沙拉。”
這些建議與我們的實際生活方式格格不入。
他們不了解中國飲食文化。
他們不了解家庭關係。
他們不明白, 讓一位年長的華人父母停止吃米飯並非小事。這相當於要求他們放棄舒適, 傳統和認同。
作為一個在香港長大的人, 我理解中國人對食物的看法。
我們重視和諧。
我們重視平衡。
我們重視不浪費食物。
我們透過款待他人來表達愛。
我們把豐盛的餐桌與繁榮和關懷連結在一起。
所以我做了一個決定。
我成為了一名註冊營養師和認證私人教練, 致力於連結科學與文化。
我選擇專注於服務美籍華人家庭, 因為我曾經生活在兩個不同的世界。
我了解西方的臨床指引。
我也明白醬油, 米飯, 麵條, 點心和藥材湯在現實生活中扮演著怎樣的角色。
我認真對待預防疾病也有自己的理由。
由於家族有糖尿病, 高膽固醇, 中風, 憂鬱症, 乳癌和子宮內膜異位症的病史, 預防對我來說意義非凡。
這不是理論,
這是傳承。
我想向家庭展示:
• 控制血糖無需放棄所有的米飯和麵條。
• 降低膽固醇, 同時享用傳統菜餚。
• 保護腎功能, 無需放棄文化。
• 以尊重自身文化為基礎的實證營養, 促進荷爾蒙和心理健康。
我服務第一代移民及其成年子女, 他們感覺自己被困在兩個世界之間。
他們想要孝敬父母。
他們想要傳承文化。
他們也想要預防慢性疾病。
他們厭倦了極端的建議。
他們厭倦了基於恐懼的宣傳。
他們厭倦了在健康和傳統之間做出選擇的感覺。
我的使命很簡單。
幫助華裔美國家庭以尊重文化, 以臨床科學為基礎的營養方式預防慢性疾病。
不恐嚇。
不羞辱。
不放棄一切。
只是基於臨床訓練和我自身跨文化經驗的實用策略。
如果您也想幫助父母保持健康, 同時又不想剝奪他們喜愛的食物, 我理解您的這種矛盾。
我從小就生活在這樣的環境。
我的職業生涯也是為像您這樣的家庭而建立的。
LDL Doesn’t Tellthe Full Story, Here’s What Does… 低密度膽固醇 (LDL)並不能說明全部以下才是關鍵…
You went to your physical. Labs said “normal.” Doctor reassured you.
Heart disease can develop quietly at any age, even when you feel fine.
Here’s what most people miss: the main culprit isn’t LDL. It’s particle count (ApoB particles), the tiny carriers that shuttle cholesterol into artery walls. More particles mean more opportunities for plaque to build, often silently, even when standard numbers look fine.
Let’s review your labs, explore advanced testing, and build a practical plan together, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
—
您去做了體檢, 化驗結果顯示“正常”, 醫生也叫您放心。
心臟病可能在任何年齡悄悄發生, 即使您感覺良好。
但大多數人忽略了一點：罪魁禍首並非低密度脂蛋白膽固醇 (LDL), 而是載脂蛋白B (ApoB) 顆粒, 這些微小的載體負責將膽固醇輸送到動脈壁。顆粒越多, 動脈斑塊形成的機會就越多, 而且往往悄無聲息地發生, 即使常規指標看起來正常。
讓我們一起看看您的化驗結果, 探討一些更進階的檢查方法, 並制定一個切實可行的方案。更有活力的生活, 請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
Don’t give up what you want MOST just to get what you want NOW 不要放棄你最想要的來滿足你現在想得到的
*Motivation Monday 週一動力*
If you want to get healthy… but keep choosing what feels good right now… this might be what’s holding you back.
After a long day, stress is high and energy is low. The quick sugary or processed snack such as chips or chocolate looks good and comforting. Lying on the couch and start doomscrolling, skipping the workout. “I’ll start tomorrow.” It feels small in the moment, but those small choices add up. Instant gratification feels good now, but it quietly pulls you further from your long-term goals.
Health and fitness aren’t built in big dramatic moves. They’re built in daily discipline. In remembering your WHY when motivation fades. In choosing the results you want most over the comfort you want now.
You don’t need more motivation. You need a clear plan and the right support to stay consistent when it gets hard.
If you need help staying focused in developing healthy habits and optimizing your health, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
—
如果你想變得更健康…卻總是選擇眼前的舒適感…這可能正是阻礙你前進的原因。
一天下來, 壓力大, 精力不足。你會選擇快速吃點甜食，或方便麵條, 躺在沙發上滑手機, 放棄了運動。「明天再開始吧。」 當下感覺微不足道, 但這些小小的選擇日積月累卻會造成巨大的影響。即時的滿足感固然令人愉悅, 但它卻悄無聲息地將你從長期目標中拉了遠。
健康和體魄並非源自於驚天動地的改變, 而是源自於每日的自律。源自於動力消退時, 牢記你的初心。源自於選擇你真正渴望的結果, 而非眼前的舒適。
你需要的不是更多的動力, 而是清晰的計畫和必要的支持, 幫助你在遇到困難時堅持下去。
如果你在培養健康習慣和優化健康方面需要幫助, 請與我們聯繫。請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
Seafood Tofu and Veggies Clay Pot 海鮮豆腐雜菜砂鍋煲
Struggling to eat healthy without sacrificing flavor? This Clay Pot Tofu & Veggie Stir-Fry is packed with lean protein, fiber, and antioxidants to keep you full, support your heart, stabilize blood sugar, and boost energy! Healthy eating has never been this easy or delicious.
*Seafood Tofu and Veggies Clay Pot 海鮮豆腐雜菜砂鍋煲*
Ingredients (3 servings):
1½ cups organic super firm tofu
½ cup wild caught shrimp, peeled
1½ cups broccoli, chopped
¾ cup carrot, thinly sliced
¾ cup snow peas
½ cup baby corn, halved
1 cup shiitake mushrooms, sliced
1 tbs garlic, chopped
1½ tbs avocado oil
Sauce:
2 tsp low-sodium soy sauce
1 tsp sesame oil
¼ tsp black pepper
½ tsp fresh grated ginger
¾ cup water
½ tsp onion powder (optional for more flavor)
Directions:
1. In a bowl, mix all sauce ingredients. Set aside.
2. Heat oil in a pan or clay pot over medium heat. Add garlic and cook until fragrant.
3. Add tofu and cook gently for 2 minutes.
4. Add shrimp and cook until pink, about 2 minutes.
5. Add broccoli, carrot, snow peas, baby corn, and shiitake mushrooms. Stir to combine.
6. Pour in the sauce mixture and simmer for 3–5 minutes until vegetables are tender.
7. Remove from heat and serve warm with brown rice or your favorite whole grains.
—
食材（3人份）：
1.5 杯有機特硬豆腐
0.5 杯野生蝦仁 (去殼)
1.5 杯西蘭花 (切碎)
0.75 杯胡蘿蔔 (切薄片)
0.75 杯荷蘭豆
0.5 杯嫩玉米笋
1 杯香菇 (切片)
1 大匙蒜末
1.5 湯匙牛油果油
做法：
1. 將所有醬汁材料混合在一個碗中, 備用。
2. 平底鍋或砂鍋中倒入油, 以中火加熱。加入蒜末, 炒香。
3. 加入豆腐, 小火慢煎2分鐘。
4. 加入蝦仁, 煎至蝦仁變粉紅色, 約2分鐘。
5. 加入西蘭花, 紅蘿蔔, 荷蘭豆, 玉米笋和香菇, 翻炒均勻。
6. 倒入之前調好的醬汁, 小火燉煮3-5分鐘, 直到蔬菜變軟。
7. 關火, 趁熱搭配糙米飯或其他您喜歡的全穀物食用。
When people think that sugar doesn’t count on weekends 😅
When people say…
“Sugar doesn’t count on the weekends.” 
Ohhh really?
So you think your pancreas clocks out on Friday at 5PM too?
Your jeans on Monday morning: suspiciously tight.
Here’s the reality nobody talks about:
Two days of “treat yourself” can easily cancel out five days of “I was so good.”
Not because you’re weak.
But because biology doesn’t take weekends off.
And this isn’t about never enjoying dessert.
It’s about mindfulness.
Because what usually happens?
Friday: “I deserve this.”
Saturday: “It’s already the weekend.”
Sunday: “I’ll restart Monday.”
Monday: guilt + bloating + frustration.
Sound familiar? 
What if instead of
ALL-IN or ALL-OUT…
you chose intentional?
Enjoy the cake.
Skip the mindless grazing, adjust carb in the entrée
Balance it with protein and lots of veggies
Move your body, especially right after the sweets.
Stop punishing yourself Monday.
Weekend sugar still counts.
And so does consistency.
Be honest…
Are you a “weekend doesn’t count” person? 
If you’re stuck in the “restart Monday” cycle and tired of the sugar crashes, cravings, and guilt every week, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
Weak Muscles = Aging Faster? 少肌症 = 加速老化?
“I am not training my summer body, I am training for my old lady body…”
Muscle Is Not Optional for Longevity
This is not about abs. It is not about aesthetics. It is about whether you will still be strong, capable, and independent 20 years from now.
After age 30, adults lose approximately 3% to 5% of their muscle mass every decade unless you actively train to keep it. The loss is quiet, but the impact is powerful.
As muscle declines:
Metabolism slowsBlood sugar becomes harder to controlHormones shiftEnergy dropsBalance weakensOver time, this increases the risk of:
• Type 2 diabetes
• Heart disease
• Alzheimer’s and cognitive decline
• Osteoporosis and fractures
• Frailty and falls
Muscle is not just “strength.” It is a living organ that regulates:
• Blood sugar and insulin sensitivity
• Inflammation through powerful compounds called myokines
• Recovery and metabolism
• Hormonal balance, including testosterone, growth hormone, and cortisol
In fact, up to 80 percent of the glucose you eat after meals is stored in your muscles. That makes muscle your body’s primary blood sugar regulator. When you lose muscle, you are not just losing tone. You are losing protection.
This becomes real when simple things start to feel harder:
• Getting up from the floor
• Carrying groceries
• Climbing stairs
• Playing with your children
• Serving
• Traveling, or
• Living independently without fear of falling
Muscle is your strongest defense against metabolic decline and loss of independence. The good news is that muscle responds at any age.
With consistent resistance training, adequate protein, and daily movement, your body can rebuild strength and resilience. You are not too old. You are not too late!
If you need help building your personalized muscle-building plan and want to start building a stronger, longer, and vibrant life, fill out the application below to schedule your FREE Strategy Session with Sophie. →www.sophiehung.com/work-with-us
—
“我不只是為了夏天練出好身材，我是為了老了以後還能強壯獨立……”
肌肉對於長壽至關重要 ️
️這跟腹肌和外貌無關, 而是關乎20年後你是否依然強壯, 能幹, 獨立。
30歲以後, 除非你積極鍛鍊肌肉, 否則你的肌肉會逐年流失。這種流失悄無聲息, 但影響卻十分巨大。
隨著肌肉的減少：
新陳代謝減慢血糖難以控制荷爾蒙水平變化精力下降平衡能力減弱隨著時間的推移, 這會增加以下風險：
• 二型糖尿病
• 心臟病
• 阿茲海默症和認知能力下降
• 骨質疏鬆與骨折
• 虛弱和跌倒
肌肉不僅僅代表「力量」。肌肉是一個活的器官, 它調節：
• 血糖和胰島素敏感性
• 透過稱為肌細胞因子的強效化合物來調節炎症
• 恢復與新陳代謝
• 荷爾蒙平衡, 包括睪固酮, 生長激素和皮質醇
事實上, 餐後攝取的葡萄糖高達 80% 會儲存在肌肉中。這使得肌肉成為人體主要的血糖調節器。
肌肉流失不僅意味著肌肉張力下降, 更意味著身體失去了保護。
當一些簡單的動作開始變得困難時, 這種影響就顯現出來了：
• 從地上站起來
• 提雜貨
• 爬樓梯
• 和孩子玩耍
• 服務他人
• 旅行, 或
• 獨立生活而不必擔心跌倒
肌肉是抵抗代謝衰退和喪失獨立能力最強的防線。好消息是, 肌肉在任何年齡都能恢復。透過持續的阻力訓練, 攝取足夠的蛋白質和日常運動，你的身體可以重建力量和韌性。你還不算太老, 也還不算太晚！
如果您需要協助制定個人化的增肌計劃, 並希望開始打造更強壯, 更長壽, 更有活力的生活, 請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
Nourishing Warm Soup for Blood Sugar and Cholesterol Support 有助於調理 血糖和膽固醇的暖胃養生湯
A warm, comforting stew packed with fiber-rich lentils and vitamin-loaded carrots. This hearty dish helps balance blood sugar, support heart health, and keep you full longer, perfect for nourishing your body and boosting energy naturally. 這道溫暖舒適的燉菜富含膳食纖維豐富的扁豆和維生素含量極高的胡蘿蔔。這道營養豐富的菜餚有助於平衡血糖、維持心臟健康，並能長時間保持飽腹感，是滋養身體、自然提升能量的理想之選。
*Carrots & Lentil Soup 紅蘿蔔扁豆燉湯*
Ingredients (3 servings):
1 onion, thinly sliced
1½ tsp ginger, finely chopped
½ tsp chopped garlic
1½ tsp avocado oil
2–3 medium carrots, chopped
¾ cup green lentils (rinsed)
2 cups low-sodium vegetable broth
1⅔ cups spinach
1 tsp lime juice
2 tbs cilantro
Directions:
1. Heat avocado oil in a pot over medium heat. Cook onion, ginger, and garlic for 2–3 minutes.
2. Add carrots, lentils, and broth. Bring to a boil, then simmer for 25–30 minutes until tender.
3. Stir in spinach and cilantro until wilted, then add lime juice. Season to taste and enjoy!
—
食材（3人份）：
1 顆洋蔥, 切薄片
1.5 茶匙薑末
1.5 茶匙蒜末
1.5 茶匙牛油果油
2-3 根中等大小的胡蘿蔔, 切丁
¾ 杯綠扁豆 (沖洗乾淨)
2 杯低鈉蔬菜湯
1⅔ 杯菠菜
1 茶匙青檸汁
2 大匙香菜
做法：
1. 在鍋中用中火加熱牛油果油, 加入洋蔥, 蒜頭和薑翻炒 2–3 分鐘.
2. 加入紅蘿蔔, 扁豆和高湯。煮沸後, 小火慢燉25-30分鐘, 直至蔬菜變軟.
3. 加入菠菜和香菜, 翻炒至菠菜變軟, 然後加入青檸汁。依口味調味, 即可享用！
4 Festive Diabetic-Friendly Lunar New Year Recipes 4 個適合糖尿病的農曆新年食譜
As we step into the New Year, it’s the perfect time to celebrate with foods that not only taste amazing but also bring blessings of prosperity, health, and happiness. Many Lunar New Year dishes are steeped in tradition, each symbolizing something meaningful for the year ahead, abundance, good fortune, and joy.
This year, we’re sharing diabetic-friendly recipes that let you honor these customs without spiking your blood sugar. These dishes are not only delicious but also packed with nutrients to help you start the year feeling your best.
Here are some healthy recipe ideas to incorporate into your Lunar New Year celebrations while keeping your health in check.—
農曆新年將至, 正是享用美味佳餚慶祝佳節的絕佳時機, 這些美食不僅美味可口, 更蘊含著繁榮, 健康和幸福的美好寓意。許多農曆新年菜餚都蘊含著豐富的傳統, 每一道都像徵著對來年美好寓意的祝福, 寓意著富足, 好運和喜悅。
今年, 我們分享一些適合糖尿病患者的食譜, 讓您在享受這些傳統美食的同時, 也能避免血糖飆升。這些菜餚不僅美味可口, 而且營養豐富, 助您在新的一年裡保持最佳狀態。
以下是一些健康食譜, 讓您在慶祝農曆新年的同時, 也能兼顧健康12 Quiet Culprit That Set the Stage for Diabetes 12個導致糖尿病的潛伏罪魁禍首
You’ve been careful with your eating and try to make healthy choices. Yet somehow, your blood sugar is rising. Most people still believe cutting carbs alone will fix it. The truth? Managing blood sugar is not just about cutting carbs.
Diabetes builds quietly over years. Stress, poor sleep, hormone shifts, inflammation, genetics, and everyday habits all quietly add up, long before you notice any warning signs.
These 12 hidden culprits quietly raise your risk, many going unnoticed until it’s almost too late 
1. Lack of exercise: Your days are packed, and movement often falls off first. Your body notices more than you think.
2. Chronic stress: It raises cortisol levels, which increases blood sugar and insulin resistance, raising diabetes risk.
3. Tobacco use: smoking promotes inflammation and reduces insulin sensitivity, increasing diabetes risk.
4. Poor sleep: Disrupts hormones that regulate blood sugar, increasing insulin resistance and diabetes risk.
5. Obesity: Increases insulin resistance and chronic inflammation, raising the risk of diabetes.
6. Excess alcohol: A short-term escape can leave long-term stress on your body.
7. High Saturated Fat: Worsens insulin resistance and impairs glucose control. Often comes from foods like fatty cuts of meat, full-fat dairy, fried foods, and processed snacks.
8. Gestational diabetes: Just because pregnancy is over does not mean the risk disappears.
9. Chronic Inflammation: Interferes with insulin function, raising blood sugar levels. Can result from poor diet, stress, lack of sleep, infections, or long-term exposure to toxins.
10. Hormone Imbalance: Disrupts blood sugar regulation and insulin sensitivity. May stem from conditions like PCOS, thyroid issues, menopause, stress, or excessive sugar and processed food intake.
11. Family history: Genetics may tip the scale, but they don’t decide your fate.
12. Other medical conditions: Conditions like high blood pressure, high cholesterol, fatty liver disease, and PCOS impair insulin function, increasing diabetes risk.
Here’s the part you must hold onto. Most of these risks can be improved. Not with extreme diets or punishing workouts, but with small, targeted steps that address the exact problems quietly affecting your body.
If you’re worried about your risk and want a clear, personalized plan to protect your health before it’s too late, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us—
你飲食不太差, 努力做出健康的選擇。然而, 你的血糖卻不知何故升高了。許多人仍然認為僅僅減少碳水的攝取就能解決問題。 事實上, 糖尿病有很多隱藏的罪魁禍首
糖尿病會在數年內悄悄發展。壓力大, 睡眠不足, 荷爾蒙波動, 發炎, 遺傳因素以及日常習慣都會悄悄地累積, 在你注意到任何預警訊號之前就已經開始了。
以下12個隱藏的罪魁禍首會悄悄增加你的患病風險，其中許多因素直到幾乎為時已晚才會被察覺
1. 缺乏運動：您的日程安排非常緊湊, 往往最先忽略了運動。您的身體比您想像的更能察覺到這一點。
2. 慢性壓力：它會提高皮質醇水平, 從而升高血糖並導致胰島素阻抗, 增加糖尿病的風險。
3. 抽煙： 抽煙除了影響肺部, 還會促進發炎並降低胰島素敏感性, 增加罹患糖尿病的風險。
4. 睡眠不足：會幹擾調節血糖的激素, 增加胰島素抗性和罹患糖尿病的風險。
5. 肥胖：會增加胰島素抗性和慢性炎症, 增加糖尿病的風險。
6. 過量飲酒：短暫的放鬆可能會對身體造成長期的負荷。
7. 高飽和脂肪：會加劇胰島素抗性並損害血糖控制。通常來自動物蛋白質, 肥肉, 全脂乳製品, 油炸食品和加工零食等食物。
8. 妊娠糖尿病：即使妊娠結束, 風險也不會消失。
9. 慢性發炎：會幹擾胰島素功能, 導致血糖值升高。不良飲食, 壓力, 睡眠不足, 感染或長期接觸毒素都可能增加身體的炎症。
10. 荷爾蒙失衡：會擾亂血糖調節和胰島素敏感性。可能由多囊性卵巢症候群 (PCOS), 甲狀腺問題, 更年期, 壓力或攝取過多碳水和加工食品等因素引起。
11. 家族史：遺傳因素可能起到一定作用, 但並非決定性因素。
12. 其他疾病：高血壓, 高膽固醇, 脂肪肝和多囊性卵巢症候群等疾病會損害胰島素功能, 增加罹患糖尿病的風險。
請務必記住這一點：大多數風險都是可以改善的。並非透過極端的節食或高強度的鍛煉, 而是透過一些小的, 有針對性的步驟, 來解決那些悄悄影響您身體的具體問題。
如果您擔心自身健康風險, 並希望在為時已晚之前製定一個清晰, 個人化的健康計劃, 請與我們聯絡。請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/3 CKD Meal Planning Mistakes That Sabotage Progress 3個會阻礙慢性腎臟病治療進展的飲食計畫錯誤
If you’re living with Chronic Kidney Disease or supporting someone who is, your nutrition choices matter more than ever.
But here’s the truth… many people trying to “eat healthy” for CKD are unknowingly doing more harm than good.
Here are 3 mistakes we see all the time and how to fix them:
Over-focusing on ‘off-limit’ foods that can lead to feeling overwhelmed.
Fix: Shift your focus to what you CAN eat instead of what you CAN’T; also try to eat balanced and kidney-friendly meals with lots of variety. Following generic diets instead of personalized plans. Fix: Work with a dietitian who can tailor your meals based on your CKD stage, lab results, and other health conditions. Not reading food labels, leading to hidden sodium, potassium, and phosphorus intake. Fix: Read labels carefully and choose low-sodium foods with minimal additives and short ingredient list.The good news? These mistakes are completely fixable and it starts with the right guidance. With expert support, you can stop feeling overwhelmed and start making food choices that truly support your kidney health.
If you’re ready to make meal planning simpler, safer, and truly supportive of your kidney health, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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如果您患有慢性腎病, 或者正在照顧患有慢性腎病的人, 那麼您的飲食選擇比以往任何時候都更加重要。
但事實是…許多為了慢性腎病而努力「健康飲食」的人，卻在不知不覺中適得其反。
以下是我們經常看到的三個錯誤以及如何糾正它們：
過度專注於「禁忌」食物, 導致感到不知所措。 解決方法：將注意力轉移到您可以吃的食物上; 嘗試均衡飲食, 選擇多樣化的對腎臟有益的食物。 遵循通用飲食方案, 而不是個人化方案。 解決方法：諮詢營養師, 根據您的慢性腎病階段, 化驗結果和其他健康狀況制定個人化的飲食計劃。 不閱讀食品標籤, 導致攝取過多的鈉, 鉀和磷。 解決方法：仔細閱讀標籤, 選擇低鈉, 不含添加劑的食物。好消息是？這些錯誤完全可以糾正, 而這一切都始於正確的指導。在專家的幫助下, 您可以擺脫不知所措的感覺，開始做出真正有益於腎臟健康的飲食選擇。
如果您已準備好讓飲食規劃更簡單, 更安全, 並真正有益於您的腎臟健康等慢性病, 填寫以下申請表, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/
4 Festive Diabetic-Friendly Lunar New Year Recipes 4 個適合糖尿病的農曆新年食譜
As we step into the New Year, it’s the perfect time to celebrate with foods that not only taste amazing but also bring blessings of prosperity, health, and happiness. Many Lunar New Year dishes are steeped in tradition, each symbolizing something meaningful for the year ahead, abundance, good fortune, and joy.
This year, we’re sharing diabetic-friendly recipes that let you honor these customs without spiking your blood sugar. These dishes are not only delicious but also packed with nutrients to help you start the year feeling your best.
Here are some healthy recipe ideas to incorporate into your Lunar New Year celebrations while keeping your health in check ,fill out the application below to schedule your FREE Strategy Session with Sophie. → https://sophiehung.com/blog/category/blog/recipes/
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農曆新年將至, 正是享用美味佳餚慶祝佳節的絕佳時機, 這些美食不僅美味可口, 更蘊含著繁榮, 健康和幸福的美好寓意。許多農曆新年菜餚都蘊含著豐富的傳統, 每一道都像徵著對來年美好寓意的祝福, 寓意著富足, 好運和喜悅。
今年, 我們分享一些適合糖尿病患者的食譜, 讓您在享受這些傳統美食的同時, 也能避免血糖飆升。這些菜餚不僅美味可口, 而且營養豐富, 助您在新的一年裡保持最佳狀態。
以下是一些健康食譜, 讓您在慶祝農曆新年的同時, 也能兼顧健康, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/blog/category/blog/recipes/