6 Healthy Super Bowl Snack Ideas
🏈 Super Bowl 2026 is almost here. Game day doesn’t have to mean feeling overly full, bloated, or off track. You can enjoy the big game and feel good about what you’re eating, it’s all about smart swaps and balance, not restriction.
This Super Bowl, I’m sharing healthy snack ideas that are flavorful, satisfying, and crowd-approved. From protein-packed bites to lower-sodium options, these snacks are designed to keep your energy up through kickoff to the final play!
Feeling Overwhelmed? Try These 7 tricks to Stimulate Your Vagus Nerve & Reset Your Nervous System 壓力大? 試試這7個小技巧 刺激迷走神經 & 重置你的神經系統
🌿 Feeling Overwhelmed? Here’s How to Calm Stress and Restore Balance 🌿
Stress can leave your mind racing and your body tense, making it hard to feel centered. Luckily, there’s a simple system in your body that can help you reset and reconnect, your VAGUS NERVE. By gently stimulating it, you can soothe your nervous system, ease tension, and support overall wellness anytime, anywhere. Here’s how:
✨ Sing or Hum a Soothing Tune
Let the vibrations calm your nervous system and ease tension in your body.
✨ Breathe Deeply into Your Diaphragm
Slow, intentional breaths signal your brain that it is safe to relax, helping lower cortisol and support balanced blood sugar.
✨ Take a Cold Shower or Splash Your Face with Cold Water
Gently shock your system and feel stress melt away, which can also benefit gut function and blood pressure.
✨ Gently Massage the Sides of Your Neck
Downward strokes awaken a natural relaxation response, helping calm both mind and body.
✨ Gargle with Warm Saltwater
A simple act that stimulates your vagus nerve and promotes a sense of calm.
✨ Tap Your Shoulders with Gentle Rhythmic Movements
Cross your arms, tap lightly, and reconnect your mind and body.
✨ Laugh and Watch Something Funny
Laughter is not just joy, it is medicine for your nervous system and overall wellness.
💛 Stress affects more than your mood, it can impact blood sugar, gut health, blood pressure, and kidney function. Taking a few moments to reconnect, breathe, and reset can make a big difference.
If you are ready to manage stress to support blood sugar, gut health, and kidney function, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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🌿 壓力大？以下是如何 刺激你的迷走神經和重置你的 神經系統來舒緩壓力, 恢復身心的平衡 🌿
壓力會讓你思緒紛亂, 身體緊繃, 難以保持內心的平靜。幸運的是, 你體內有一個簡單的系統可以幫助你重置身心, 重新設置──那就是迷走神經。透過輕柔地刺激它, 你可以隨時隨地舒緩神經系統, 緩解緊張, 促進整體健康。方法如下：
✨ 哼唱舒緩的曲調
讓音樂的振動舒緩你的神經系統, 緩解身體的緊張。
✨ 深呼吸, 讓氣息充滿你的腹部
緩慢而有意識的呼吸會向大腦發出放鬆的信號, 有助於降低皮質醇水平, 並維持血糖平衡。
✨ 沖個冷水澡或用冷水洗臉
輕輕地刺激你的身體, 感受壓力消散, 這也有助於改善腸道功能和血壓。
✨ 輕柔按摩頸部兩側
向下輕柔的按摩可以喚醒身體的自然放鬆反應, 幫助身心平靜。
✨ 用溫鹽水漱口
這個簡單的動作可以刺激迷走神經, 促進平靜感。
✨ 輕柔地, 有節奏地拍打肩膀
雙臂交叉, 輕輕拍打, 讓身心重新連結。
✨ 開懷大笑, 看一些有趣的節目
笑聲不只是快樂, 它也是神經系統和整體健康的良藥。
💛 壓力不僅影響情緒, 還會影響血糖, 腸道健康, 血壓和腎功能。花幾分鐘時間重新連結, 呼吸和調整, 就能帶來巨大的改變。
如果您想更好地管理壓力, 以支持血糖, 腸道健康和腎功能, 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/
What Fish Ball, Fish Cake, Cured Pork Sausage are Doing to Your Kidney? 魚蛋, 牛丸和臘腸等加功肉對你腎臟造成什麼影響?
Watch the full video here 點擊此處觀看完整視頻 ➡️https://urlgeni.us/youtube/foodsthatpushweakkidneystothedge
Fishballs or fish cakes in hot pot or noodle soups; spam, deli meat, and Vietnamese pork sausage in sandwiches; Chinese cured sausages or pork belly in clay pot rice or sticky rice… All of these may be common in many Asian households, but these ultra-processed foods are often high in sodium, chemicals, and added phosphorus, forcing your kidneys to work harder to filter them out over time, this extra strain can harm kidney health, so choosing fresher, less processed options more often is a simple way to protect your kidneys.
🎥 Watch the full video to learn other factors that may cause chronic kidney disease (CKD) and how you can protect your kidneys starting today.
As a Registered Dietitian Nutritionist, I help individuals, especially Asian and Chinese-American families, build sustainable eating habits that support blood sugar balance, preserve kidney function and enhance longevity.
If you want personalized support to optimize your overall health, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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火鍋或麵條湯裡的魚丸或魚餅, 三明治裡的午餐肉, 熟食肉類和越南扎肉, 煲仔飯或糯米飯裡的臘腸或臘肉…這些在許多亞洲家庭中都很常見, 但這些高度加工食品通常鈉, 化學物質和添加磷含量很高, 會迫使腎臟更加努力地過濾這些物質。隨著時間的推移, 這種額外的負擔會損害腎臟健康。因此, 經常選擇更新鮮, 更少加工的食物是保護腎臟的簡單方法。
🎥觀看完整視頻, 了解可能導致慢性腎臟病 (CKD) 的其他因素, 以及如何從今天開始保護您的腎臟。
作為一名註冊營養師, 我幫助很多特別是亞裔和華裔美國家庭, 建立可持續的飲食習慣, 以維持血糖平衡, 保護腎功能並延長壽命。
如果您希望獲得個人化的支援以優化您的整體健康, 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/
Rainbow Pumfu Wrap 彩虹南瓜子豆腐捲
- 3 sprouted flourless tortillas
- 1 cup microgreens
- ¾ cup multi-colored bell peppers, thinly sliced
- 1½ cups leafy greens (kale and spinach)
- ¾ cup purple cabbage, thinly sliced
- ¾ cup pumpkin tofu (Pumfu), crumbled
- 3 egg whites
- 2 tbs lemon juice
- ¾ tsp garlic powder
- Salt and black pepper, to taste
Crispy Air Fryer Cod Recipe That’s Good for the Kidneys 對腎臟有益的氣炸鍋酥脆 鱈魚食譜
You don’t have to be GREAT to START. But you have to START to be GREAT.您不必非常出色才能開始。但你必須開始才能變得出色。
The US Dietary Guidelines Just Got Updated: Here’s What’s Different (美國膳食指南剛剛更新: 以下是不同之處)
Protein is prioritized: Aim for 1.2–1.6 g protein/kg to support muscle, metabolism, blood sugar, and fullness. However, higher intakes aren’t for everyone, especially if you have kidney disease.
Healthy fats are encouraged along with the whole fat dairy: Avocado, Omega 3 rich seafood, and olive oils are recommended, but butter or beef tallow are also accepted along with full fat dairy products with no added sugar, shifting away from the seed oils. Of course not everyone can tolerate dairy, and people who have high cholesterol, there are definitely still more evidence on Mediterranean diet for heart health.
Ultra-processed foods are called out: Avoid ultra processed foods that are high in salt, sugar, and additives.
Minimizing added sugars: No more than 10g of added sugars per meal. Limit food and beverages with artificial flavors, dyes, preservatives, and low calorie non-nutritive sweeteners. Reducing added sugar matters, but it is not enough without prioritizing fiber rich, accessible foods.
Whole grains > refined carbs: Whole grains support heart health, blood sugar control, and gut health, yet fiber remains under emphasized. Also, Glycemic Index is not taken into consideration, especially for diabetics.
Vegetables & fruits remain essential: Fruits and vegetables are key, but access and affordability are rarely addressed. 優先攝取高質量蛋白質：建議每日攝取 1.2-1.6 克/公斤體重的蛋白質, 以支持肌肉生長, 新陳代謝, 血糖穩定和飽腹感。然而, 並非所有人都適合攝取更多蛋白質,尤其是腎臟病患者。 指南鼓勵攝取健康脂肪和全脂乳製品：建議食用酪梨, 富含 Omega-3 的海鮮和橄欖油, 同時也接受奶油或牛油, 以及不添加糖的全脂乳製品, 並減少食用植物油。當然, 並非所有人都能耐受乳製品, 對於高膽固醇患者來說, 地中海飲食對心臟健康的益處仍有更多證據支持。 指南建議避免食用超加工食品：應避免食用高鹽, 高糖和高添加劑的超加工食品。 減少添加糖的攝取：每餐添加糖攝取量不超過 10 克。限制食用含有人工香料, 色素, 防腐劑和低熱量非營養性甜味劑的食品和飲料。減少添加糖的攝取固然重要, 但亦要優先選擇富含膳食纖維的食物。 全穀物優於精緻碳水化合物：全穀物有益於心臟健康, 血糖控制和腸道健康, 但膳食纖維的重要性卻常被忽略。此外, 升糖指數（GI）也常常被忽略, 尤其對於糖尿病患者而言。 蔬菜水果仍然必不可少：水果和蔬菜至關重要，但獲取途徑和價格卻很少被提及。The 3 Biggest Lies About Type 2 Diabetes 關於二型糖尿病的3個最大謊言
“I can’t eat fruits.”
You can enjoy fruit. Eating small amount of low Glycemic Index (GI) fruits such as berries, stone fruits, and citrus) is totally okay. Also, pairing fruit with meals or protein helps keep blood sugar steadier, and the fiber in whole fruits actually supports better glucose control. “I have to cut out all carbs for my diabetes.” You don’t need to eliminate carbs completely from your diet. Carbohydrates affect blood sugar, but the type, portion, the order you eat them, and what you do afterward all matters. Choosing fiber-rich carbs and pairing them with protein and healthy fats helps prevent spikes. Also, insulin resistance is the true root cause of type 2 diabetes, which is caused by too much saturated fat, not carbohydrates alone. “Type 2 Diabetes can’t be reversed.” While diabetes isn’t cured overnight, many people significantly improve blood sugar control and insulin sensitivity through sustainable lifestyle changes. With consistent habits and medical guidance, A1c levels can improve, medications may be reduced, and energy can return. I was able to successfully help many clients lower their A1c from 10+ down to less than 6. So it’s definitely doable! “我不能吃水果。” 你可以享用水果。少量食用低升糖指數（GI）的水果 (例如莓果, 桃子, 杏和柑橘類水果) 是可以吃的。此外, 水果餐後吃或配搭蛋白質類食物一起吃, 有助於保持血糖穩定, 而且水果中的膳食纖維有助於更好地控制血糖。 “我必須完全戒掉碳水來控製糖尿病。” 您無需完全從飲食中去除碳水。碳水確實會影響血糖, 但碳水的種類, 攝取量, 進食順序以及餐後的活動都很重要。選擇富含膳食纖維的碳水, 並與蛋白質和健康脂肪搭配食用, 有助於防止血糖飆升。此外, 胰島素抗性才是二型糖尿病的真正根本原因, 而胰島素阻抗是由過多的飽和脂肪引起的, 並非僅由碳水化合物引起。 “第2型糖尿病無法逆轉。” 雖然糖尿病無法一夜之間治愈, 但許多人透過持續的健康生活方式改變, 可以顯著改善血糖控制和胰島素敏感性。透過堅持良好的生活習慣和接受專業的醫療指導. A1c水平可以得到改善, 藥物劑量可以減少, 精力也會恢復。我曾成功幫助許多客戶將A1c水平從10以上降至6以下。所以絕對是可行的！Struggling With Cholesterol? Try These 5 Foods for a Healthier Heart 膽固醇偏高？ 試試這五種食物， 讓心臟更健康。
Looking to improve your heart health and manage your cholesterol? The good news is that the right foods can make a big difference! By incorporating these nutrient-rich options into your diet, you can support your body in maintaining healthier cholesterol levels:
🥣 Oats: Packed with soluble fiber, oats help lower LDL (“bad” cholesterol) and keep you full longer. A heart-healthy breakfast staple!
🥜 Nuts & Seeds: A handful of almonds, walnuts, pistachios, chia seeds each day provides healthy fats, fiber, and plant sterols that naturally support cholesterol balance.
🐟 Fatty Fish: Salmon, mackerel, or sardines are rich in omega-3s, which lower triglycerides, reduce inflammation, and protect your arteries.
🥦 Vegetables: Fill half your plate with colorful veggies. Fiber and antioxidants help reduce cholesterol and keep your heart strong.
🫘 Beans & Lentils: Chickpeas, black beans, and different color lentils all slow cholesterol absorption, provide protein, and support steady blood sugar.
If you need help making heart-healthy food choices that actually fit your lifestyle, fill out the application below to schedule your FREE Strategy Session with Sophie.
www.sophiehung.com/work-with-us
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想要改善心臟健康, 控制膽固醇嗎？好消息是, 正確的食物可以帶來顯著的改變！將以下這些營養豐富的食物加入您的日常飲食中, 可以幫助您的身體維持更健康的膽固醇水平：
🥣 燕麥：燕麥富含可溶性膳食纖維, 有助於降低低密度脂蛋白膽固醇（「壞」膽固醇），並延長飽足感。是健康早餐的理想選擇！
🥜 堅果：每天一把杏仁, 核桃, 開心果, 奇亞籽, 可以提供健康的脂肪, 膳食纖維和植物固醇, 這些成分天然地支持膽固醇平衡。
🐟 富含脂肪的魚類： 三文魚, 鯖魚或沙丁魚富含omega-3脂肪酸, 可降低三酸甘油酯, 減少發炎並保護動脈。
🥦 蔬菜：餐盤的一半裝滿色彩鮮豔的蔬菜。膳食纖維和抗氧化劑有助於降低膽固醇, 保持心臟強壯。
🫘 豆類：扁豆, 鷹嘴豆和黑豆可以減緩膽固醇吸收, 提供蛋白質, 並有助於穩定血糖。
如果你需要幫助策劃適合你又有助心臟健康的營養計劃及生活方式, 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/
#cholesterol #cholesteroltips #hearthealth #healthyheart #foodsforheart #dietitian #dietician #asiandietitian #asiannutritionist #chinesedietitian #cantonesedietitian #mandarindietitian #cantonesenutritionist #mandarinnutritionist #chinesenutritionist #營養師 #健身教練 #減肥 #養生 #運動 #觀念改變 #糖尿病 #腎衰竭 #腸胃健康 #癌症康復 #精彩人生 #逆轉 #控制血糖 #腸道失衡
High Protein Musubi (高蛋白蠶豆豆腐飯糰)
This high-protein fava musubi supports stable blood sugar, heart health, and lasting fullness by combining plant-based fava tofu, fiber-rich rice for slower digestion, and heart-healthy avocado oil while staying cholesterol-free and lower in sodium for a satisfying, bloat-free comfort meal. 這款高蛋白蠶豆飯糰結合了植物性蠶豆豆腐、富含纖維的米飯（有助於減緩消化）和有益心臟健康的酪梨油，有助於穩定血糖、維護心臟健康並帶來持久飽腹感，同時保持不含膽固醇和低鈉，是令人滿足、不脹氣的舒適餐食。⬇️
Ingredients (6 servings):
1 pack Big Mountain fava tofu cut into 1/4” steaks
2 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 (use 1 1/2 cup of water for purple rice)
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. 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. 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 and enjoy!
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材料 (6份）：
1 盒蠶豆豆腐, 切成 1/4” 方塊
1 大湯匙糖
2 大匙低鹽醬油
2 茶匙鹽
2 張紫菜片切成四份
1 大匙牛油果油
壽司飯：
1杯短粒米或紫米（高纖維選項）
1 1/4 杯水 (紫米: 1 1/2 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. 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. 上菜享用吧！
#dietitian #dietician #asiandietitian #asiannutritionist #chinesedietitian #cantonesedietitian #mandarindietitian #cantonesenutritionist #mandarinnutritionist #chinesenutritionist #healthyrecipe #musubi #celebratenewyear #diabetes #cholesterol #guthealth #chronickidneydisease #營養師 #健身教練 #減肥 #養生 #糖尿病 #高血壓 #膽固醇 #腎衰竭 #癌症 #癌症康復 #健康食譜 #腸道健康 #腎臟健康 #素食 #全素
6 Small Habits That Create Big Life Shifts in 2026 (6個小習慣幫助您扭轉 2026年)
Set your alarm to start your bedtime routine: If you want to wake up early and get your workout in early, it starts with going to bed early the night before. So you just need to back track from the time you to start getting ready for bed. Turning off screens 1 hr before bed would also help. Going to bed on purpose improves sleep quality, recovery, and next-day energy.
Drink at least 8 cups of water: Hydration supports digestion, focus, mood, reduce cravings, and detox. Prepare a water bottle with warm water the night before and put it on your night stand, you can start your day by sipping 2 cups of water before you even get out of bed.
Prioritize protein and fiber: This combo stabilizes blood sugar, supports muscle, optimize gut health, and keeps you full longer. Aim for at least 30g of proteins per meal, plan for at least 35g of fiber per day from fruits, veggies, legumes, and whole grains.
Sunlight exposure in the morning + Post-meal movement: Morning sunlight resets your internal clock, while short walks after meals support digestion and prevent insulin resistance, which is important for diabetes, but also for brain longevity by preventing Alzheimer’s and Dimentia.
Strength training at least 2–3x/week: Building muscle boosts metabolism, supports bone health, and makes everyday life feel easier. Even when you are just going for a walk, start wearing a weighted vest.
Manage your stress (deep breathing, listening to spa music, using your massage gun/massage ball, Epsom salt bath, feet soak, humming, meditating, journaling, adult coloring, etc): Small calming rituals stimulate your vagus serve and signal safety to your nervous system and help your body recover. 設定鬧鐘開啟您的睡前程序：如果您想早起鍛煉，那就從前一天晚上早睡開始。您只需倒推一下準備睡覺的時間即可。睡前 1 小時關閉電子螢幕也很有幫助。有意識地按時睡覺可以提高睡眠品質, 促進恢復, 並提升第二天的精力。 每天至少喝 8 杯水：充足的水分有助於消化, 專注, 改善情緒, 減少食慾和排毒。前一天晚上準備一瓶溫水放在床頭櫃上, 這樣您就可以在下床前先喝兩杯水, 開啟美好的一天。 優先攝取蛋白質和膳食纖維：這種組合可以穩定血糖, 保存或增加肌肉, 優化腸道健康, 並延長飽足感。每餐至少攝取 30 克蛋白質, 每天至少從水果, 蔬菜, 豆類和全穀物中攝取 35 克膳食纖維。 早晨曬太陽 + 餐後活動：晨光可以重置你的生理時鐘, 而餐後短暫散步則有助於消化, 預防胰島素抗性。胰島素抗性不僅對糖尿病患者至關重要, 還能預防阿茲海默症和失智症, 以及延緩大腦老化。 每週至少進行 2-3 次肌力訓練：增強肌肉可以促進新陳代謝, 維護骨骼健康, 並讓日常生活更加輕鬆。即使只是散步, 也可以嘗試穿上負重背心。 管理壓力（深呼吸, 聽舒緩的音樂, 使用按摩槍/按摩球, 泡瀉鹽浴, 泡腳, 哼唱, 冥想, 寫日記, 成人著色等）：這些簡單的放鬆儀式可以刺激迷走神經, 向神經系統發出安全信號, 幫助身體恢復。Seared Ahi Tuna Salad
Smart Ways to Support Your Gut While Eating Heavy Holiday Meals to Avoid Feeling Miserable Afterward 如何在享用節日大餐後， 呵護腸胃, 避免不適
New Year celebrations usually mean big portions, rich food, late nights, and eating past your normal routine. Bloating doesn’t only mean you “overdid it” or failed at balance, it just means your digestion might need a little extra support. These simple, realistic habits can help your body handle heavier meals so you can enjoy the food and still feel okay after:
1️⃣ Drink Diluted Apple Cider Vinegar or Take a Digestive Enzyme: Before or after meals, dilute 1 tbs of apple cider vinegar with 4oz of water or take a digestive enzyme can help support stomach acid and break down food more efficiently, reducing bloating and discomfort.
2️⃣ Eat Until 80% Full: Stop eating when you feel comfortably satisfied, not stuffed. Leaving a little space in your stomach helps prevent pressure, reflux, and that heavy post-meal feeling.
3️⃣ Ditch Iced Drinks: Cold drinks can slow digestion by tightening the stomach and diluting digestive enzymes. Choose room-temperature water or warm tea to keep digestion moving smoothly.
4️⃣ Self-Massage as a Reset Button: Gently massage your belly in a clockwise direction for 1–2 minutes. This can help release trapped gas, ease pressure, and signal your body to relax.
5️⃣ The 100-Step Rule: After eating, take a slow 5–10 minute walk (about 100 steps). Gentle movement helps food move through your gut and reduces gas and bloating.
✨ Enjoy the celebration without the regret. Support your gut and start the New Year feeling lighter and more comfortable.
—
新年慶祝活動通常意味著大份量的食物, 油膩的菜餚, 熬夜以及打破正常的飲食規律。腹脹並不一定意味著你「吃太多」或飲食失衡, 它只是表明你的消化系統需要一些幫助。以下這些簡單實用的習慣可以幫助你的身體更好地消化豐盛的食物, 讓你既能享受美食, 又能感覺舒適：
1️⃣ 飲用稀釋的蘋果醋或服用消化酵素: 飯前或飯後, 用4安士的水稀釋1湯匙的蘋果醋或服用消化酵素可以幫助胃酸分泌, 更有效地分解食物, 從而減輕腹脹和不適感。
2️⃣ 吃七八分飽: 吃到感覺舒適即可, 不要吃到撐。胃裡留一些空間有助於防止胃部壓力, 胃酸倒流以及飯後沉重的感覺。
3️⃣ 避免冰飲: 冷飲會使胃部收縮並稀釋消化酶, 減緩消化。選擇常溫水或溫茶, 以保持消化順暢。
4️⃣ 自我按摩, 重置身體: 用順時針方向輕輕按摩腹部1-2分鐘。這有助於排出積氣, 緩解腹脹, 並讓身體放鬆。
5️⃣ 百步法則: 飯後慢走5-10分鐘（約100步）。適度的運動有助於食物在腸道中蠕動, 減少脹氣和腹脹。
✨ 盡情享受節日, 告別不適。呵護腸道健康, 以更輕鬆舒適的狀態迎接新年。
Vegan Charcuterie Board 純素熟食拼盤
This vegan charcuterie board supports heart health and steady blood sugar with fiber-rich produce, plant-based proteins, and healthy fats, making it a light, nourishing way to celebrate 2026 without the crash. 這款純素熟食拼盤富含纖維, 植物性蛋白質和健康脂肪, 有助於心臟健康和穩定血糖, 是慶祝 2026 年而不出現血糖驟降的輕盈營養之選。⬇️
Ingredients (6 Servings):
1½ cups fresh figs, halved
2 cups apples, thinly sliced
¾ cup pomegranate seeds
2 cups cucumber, sliced
1¼ cups radishes, sliced
1½ cups cherry tomatoes
1½ cups carrots, sliced or cut into sticks
2½ cups grapes
¾ cup almonds
¾ cup pistachios (shelled)
1 cup beet hummus
1 cup guacamole
1 cup white bean dip
2 tbs fresh herbs (rosemary, thyme, or parsley), chopped or for garnish
2 cups almond flour crackers
2 cups sprouted seed crackers
1 cup vegan cheese, sliced or cut into wedges
Note: Choose a higher-protein vegan cheese brand, preferably made from nuts, seeds, soy, or legumes rather than mostly starches and oils.
Directions
1. Wash all fruits and vegetables thoroughly. Slice the apples, cucumbers, radishes, carrots, and figs as directed. Leave grapes whole and set everything aside.
2. Spoon the beet hummus, guacamole, and white bean dip into small serving bowls. Smooth the tops and set aside.
3. Place the dip bowls on a large serving board, spacing them evenly. Arrange the vegan cheese slices or wedges near the dips so they are easy to reach.
4. Place the almond flour crackers and sprouted seed crackers next to the dips and cheese for convenient pairing.
5. Fill the open spaces on the board with fruits and vegetables, grouping similar colors and textures together. Add almonds and pistachios in small clusters around the board.
6. Garnish with fresh herbs for color. Adjust items so the board looks full but not crowded. Serve immediately or refrigerate (covered) until ready to serve.
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材料 (6 份):
1½ 杯新鮮無花果, 對半切開
2 杯蘋果, 切薄片
¾ 杯石榴籽
2 杯黃瓜, 切片
1¼ 杯小蘿蔔, 切片
1½ 杯小蕃茄
1½ 杯胡蘿蔔, 切片或切條
2½ 杯葡萄
¾ 杯杏仁
¾ 杯開心果 (去殼)
1 杯甜菜鷹嘴豆泥
1 杯牛油果醬
1 杯白豆醬
2 湯匙新鮮香草 (迷迭香, 百里香或歐芹), 切碎或用於裝飾
2 杯杏仁粉餅乾
2 杯發芽種子餅乾
1 杯純素乳酪, 切片或切塊
附註：請選擇蛋白質含量較高的純素起司品牌, 最好是由堅果, 種子, 大豆或豆類製成, 而不是主要由澱粉和油脂製成。
做法：
1. 徹底清洗所有水果和蔬菜。按照指示切片蘋果, 黃瓜, 蘿蔔, 胡蘿蔔和無花果。葡萄保持完整, 將所有食材放在一旁備用。
2. 將甜菜鷹嘴豆泥, 牛油果醬和白豆醬分別放入小碗中。抹平表面, 放在一旁備用。
3. 將裝有沾醬的小碗均勻地擺放在一個大托盤上。將純素起司片或起司塊放在沾醬旁邊, 方便取用。
4. 將杏仁粉餅乾和發芽種子餅乾放在沾醬和起司旁邊, 方便搭配食用。
5. 用各種水果和蔬菜填滿托盤上的空隙, 將顏色和質地相似的食材放在一起。在托盤周圍零星地撒上一些杏仁和開心果。
6. 以新鮮香草點綴, 增添色彩。調整食材擺放位置, 使托盤看起來豐盛但不擁擠。立即食用, 或蓋上保鮮膜放入冰箱冷藏, 放入食用時取出。
7 Gentle Detox Tips for a Post-Christmas Reset (7個溫和的排毒小貼士, 幫助您在聖誕節後 恢復健康狀態)
Christmas was full of delicious indulgence, but now it’s time to help your body recover. These 8 essential steps target bloating, sluggish digestion, sugar crashes, and holiday fatigue so you feel lighter, energized, and back in control:
1. Increase Fiber Intake: Eat fiber-rich foods like fruits, legumes, and whole grains. Add cruciferous veggies such as broccoli, kale, cabbage to boost detox, support liver enzymes, flush toxins, and balance hormones naturally.
2. Limit sugar, refined carbs, and processed foods: Swap candy, pastries, and white bread for whole, nutrient-rich foods to stabilize energy and reduce bloating.
3. Minimize alcohol and caffeine: Give your liver a break and improve sleep by swapping drinks for herbal teas like dandelion, ginger, nettle, milk thistle, peppermint, hibiscus or just plain water.
4. Sweat it out in the sauna: Boost circulation, release toxins, and relax tight muscles with a 15–20 minute sauna session.
5. Drink lots of water: Stay hydrated to flush waste, support kidneys, and curb cravings, add lemon or cucumber for extra benefits.
6. Prioritize sleep and stress management: 7–9 hours of quality rest plus stress-relief practices like meditation or gentle yoga help your body repair and balance cravings.
7. Take an Epsom salt bath: Relax muscles, reduce inflammation, and replenish magnesium with a warm 15–20 minute soak.
After holiday indulgence, your body needs care! These tips are essential for resetting energy, improving digestion, and feeling your absolute best. Start today and give your body the post-Christmas reset it deserves!
—
聖誕節期間盡情享受了美食，但現在是時候幫助身體恢復了。以下8個關鍵步驟可以幫助您緩解腹脹、消化不良、血糖波動和節日疲勞，讓您感覺更輕鬆、更有活力，重拾健康狀態：
1. 增加膳食纖維攝取：多吃富含膳食纖維的食物, 如水果, 豆類和全穀物。添加綠花椰菜, 羽衣甘藍, 高麗菜等十字花科蔬菜, 有助於排毒, 支持肝臟酵素功能, 排出毒素並自然平衡荷爾蒙水平。
2. 盡量少吃糖, 精製碳水和加工食品：用營養豐富的天然食物代替糖果, 糕點和白麵包, 以穩定能量水平並減少腹脹。
3. 減少酒精和咖啡因攝取：讓肝臟休息一下, 改善睡眠質量, 可以用蒲公英, 生薑, 蕁麻, 水飛薊, 薄荷, 芙蓉花等花草茶或白開水代替酒精飲料和咖啡。
4. 蒸桑拿排汗：進行15-20分鐘的桑拿, 促進血液循環, 排出毒素, 放鬆緊繃的肌肉。
5. 多喝水：保持水分充足, 有助於排出體內廢物, 保護腎臟, 並抑制食慾。可以加入檸檬或黃瓜, 以獲得更多益處。
6. 優先確保睡眠和管理壓力：每天確保7-9小時的高品質睡眠, 並進行冥想或溫和瑜珈等減壓練習, 幫助身體修復和平衡食慾。
7. 泡瀉鹽浴：用溫水泡15-20分鐘的瀉鹽浴, 可以放鬆肌肉, 減輕炎症, 補充鎂元素。
假期過後, 您的身體需要好好照顧！這些小貼士對於恢復精力, 改善消化和讓您感覺最佳狀態至關重要。從今天開始，給您的身體一個應得的節後調整吧！
6 Healthy Vegan Recipe Ideas for Christmas
Turn this Christmas into a celebration that feels as good as it tastes. 🎄✨
Think festive flavors, nourishing ingredients, and easy recipes that let you enjoy every bite with no guilt and stress. Plan ahead, grab your groceries this week, and give yourself the gift of a joyful, calm, and truly satisfying holiday feast.
Poached Cod in Coconut Milk 椰奶水煮鱈魚
Poached Cod in Coconut Milk is a kidney-friendly meal that’s low in potassium and phosphorus, helping support kidney health while managing blood sugar if served with cauliflower rice. 椰奶水煮鱈魚是對腎臟友善的菜餚, 鉀和磷含量低, 有助於維護腎臟健康, 同時確保血糖穩定若跟椰菜花飯一起吃。⬇️
Ingredients (1 serving):
1 tsp avocado oil
½ large leek (white & light green parts only), sliced ¼” thick
1 clove garlic, minced
1 tsp fresh grated ginger
⅛–¼ tsp red pepper flakes
1 tsp organic low-sodium tamari
½ cup lite coconut milk
1 cod fillet (5–6 oz)
1 tsp fresh lime juice (to taste)
½ cup cauliflower rice (for serving)
Fresh basil (optional topping)
Directions:
1. Heat the avocado oil in a large pan over medium heat.
Add the sliced leek and cook for about 5 minutes, stirring occasionally, until softened.
2. Stir in the garlic, ginger, and red pepper flakes. Cook for 30 seconds until fragrant.
3. Add the coconut milk and tamari. Stir and reduce heat to medium-low until it reaches a gentle simmer.
4. Carefully add the cod fillet to the simmering coconut milk. Cover and cook for 3–4 minutes. Flip the cod, cover again, and cook another 2–3 minutes, until cooked through.
5. Remove from heat and stir in lime juice.
6. Serve the cod and broth over the cauliflower rice. Garnish with fresh basil if desired.
—
材料 (1份):
1茶匙牛油果油
半根蔥 (僅用白色和淺綠色部分), 切成約0.6公分厚的片
1瓣蒜, 切碎
1茶匙新鮮磨碎的生薑
1/8至1/4茶匙紅辣椒碎
1茶匙有機低鈉醬油
1/2 杯脫脂椰奶
1塊鱈魚柳 (5-6盎司)
1茶匙新鮮青檸汁 (依口味調整)
半杯花椰菜米 (用於上桌)
新鮮羅勒 (可選)
做法：
1. 在大平底鍋中以中火加熱牛油果油。
2. 加入切好的蔥, 偶爾攪拌, 煮約5分鐘至軟爛。
3. 加入蒜末, 薑末和紅辣椒碎。翻炒30秒至香味散發。
4. 加入椰奶和醬油。攪拌均勻, 並將火調至中小火，直到微微沸騰。
小心地將鱈魚柳放入鍋中, 將椰奶小火慢煮。蓋上鍋蓋, 煮3-4分鐘。5. 將鱈魚翻面, 再次蓋上鍋蓋, 再煮2-3分鐘, 直到鱈魚完全熟透。
關火, 拌入青檸汁。
6. 將鱈魚和湯汁淋在花椰菜米上即可享用。可依個人喜好撒上新鮮羅勒葉裝飾。
請參考我們的部落格並點擊食譜。 https://sophiehung.com/blog/category/blog/recipes/
Mixed Veggies Edamame Soba Noodle Bowl 雜菜毛豆冷麵碗
This bowl is made with buckwheat noodles, veggies, and edamame (plant protein) to give steady energy. The whole grain carbs and fiber can help keep blood sugar more steady and prevent the tired, low-energy feeling that can happen after meals. 這碗麵條由蕎麥麵, 蔬菜和毛豆 (植物蛋白) 製成, 能夠提供穩定的能量。其中的粗糧碳水和膳食纖維有助於穩定血糖, 防止餐後出現疲倦乏力的感覺。⬇️
Ingredients (2 servings):
½ cup grated carrots
½ cup diced cucumber
½ cup diced red bell pepper
2 green onions, sliced
1 cup cooked soba noodles
1 cup cooked organic edamame (shelled)
1 tbs sesame oil
2 tbs low-sodium soy sauce
2 tbs lime juice
1 tsp grated ginger
Directions:
1. Cook the noodles: Boil soba noodles according to package instructions (about 4–6 min), then drain and rinse under cold water.
2. Prepare the veggies: Grate carrots, dice cucumber and bell pepper, and slice green onions.
3. Make the dressing: Whisk together sesame oil, soy sauce, lime juice, and grated ginger.
4. Assemble the bowls: Divide cooked noodles between 2 bowls, then add veggies and edamame. Drizzle dressing on top.
5. Serve and enjoy: Toss gently and enjoy chilled or at room temperature. Adjust lime or tamari if needed.
—.
材料 (2份):
½ 杯胡蘿蔔絲
½ 杯黃瓜丁
½ 杯紅甜椒丁
2 根蔥，切片
1.5 杯乾蕎麥麵
1 杯煮熟的毛豆（去殼）
1 大匙芝麻油
2 大匙低鈉醬油
2 大匙青檸汁
1 茶匙薑末
做法：
1. 煮麵：依包裝說明煮蕎麥麵 (約4-6分鐘), 然後瀝乾水分, 用冷水沖洗。
2. 準備蔬菜：胡蘿蔔擦絲, 黃瓜和甜椒切丁, 蔥切絲。
3. 製作醬汁：將芝麻油, 醬油, 青檸汁和薑末攪拌均勻。
4. 裝碗：將煮好的麵條分成兩份, 分別盛入兩個碗中，然後加入蔬菜和毛豆。淋上醬汁。
5. 享用：輕輕拌勻，冷藏或室溫食用皆可。可依個人口味調整青檸汁或醬油的用量。
Lighter, Plant-based Thanksgiving Recipes-Even If You aren’t Vegan
Looking for lighter, healthier plant based options this Thanksgiving? 🧡🍽️
You don’t have to go fully vegan to make your holiday meal lighter and better for your body. Even adding one or two plant-based dishes can help reduce your intake of animal protein and saturated fats without losing the comfort and flavor of Thanksgiving!
Try colorful veggie sides, plant-powered mains, or lighter desserts to keep your plate festive and nourishing. 🌱✨
That’s why I’m sharing Healthy Thanksgiving Recipes you can easily mix into your menu. this Thanksgiving Day! They’re lighter, nourishing, and still full of the flavors you love. 🥕🍠🥗
Asian Miso Lentil Soup 亞洲味噌扁豆湯
