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

Buckwheat (Soba) Noodle Bowl 雜菜豆腐蕎麥麵碗

by | Aug 27, 2024 |

Ingredients (3 servings):
12 oz. buckwheat noodles
1 tbs sesame oil
1 small onion, sliced
1 garlic clove, minced
1.5 cups shiitake mushrooms, sliced
1 cup carrots
1/2 cup spinach, blanched
1 handful snow peas, blanched
1/2 cup organic tofu (super firm)
1-2 radishes, thinly sliced
3 scallions, cut into 1-inch pieces
1/4 cup organic vegetable broth
3 tbs tamari
Sesame seeds, to garnish
1/2 tsp red pepper flakes, to taste (optional)
Directions:
1. Start by preparing the organic vegetable broth. In a large pot add water, mushrooms, onion, scallions, and carrot. Bring the mixture to a boil then lower it to a simmer. Cover and let cook for 30 minutes then strain and set aside. Reserve the carrots.
2. Season the broth to taste by adding tamari sauce and sesame oil.
3. Blanch snow peas, spinach, radish and organic super firm tofu and set aside. Prepare soba noodles according to package directions.
4. To assemble, add noodles to the broth and the remaining toppings. Garnish with sesame seeds and scallions if desired.
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材料（3份）：
12 盎司蕎麥麵
1 大匙芝麻油
1 個小洋蔥, 切片
1 瓣蒜, 切碎
1.5 杯香菇, 切片
1 杯胡蘿蔔
1/2 杯菠菜
1 把荷蘭豆
1/2 杯有機豆腐 (超硬)
1-2 蘿蔔, 切成薄片
3 根蔥, 切成1吋的片
1/4 杯有機蔬菜湯
3 大匙低鹽醬油
芝麻, 裝飾用
1/2 茶匙紅辣椒片, 適量（可選）
做法：
1. 首先準備有機蔬菜湯。在一個大鍋中加入水, 香菇, 洋蔥, 蔥, 胡蘿蔔和韭菜。將混合物煮沸, 然後小火慢燉。蓋上鍋蓋, 煮 30 分鐘, 然後過濾並放在一邊。保留胡蘿蔔。
2. 加入醬油和芝麻油調味高湯。
3. 將豌豆, 菠菜, 蘿蔔和有機豆腐汆燙備用。根據包裝說明準備蕎麥麵。
4. 把蕎麥麵和其他材料加到湯裏。如果需要, 可以用芝麻和蔥裝飾。

Don’t settle for average, choose to be great

by | Aug 26, 2024 |

Are you ready to break free from inconsistency to rise above the ordinary? Your journey to a healthier, fitter, and more vibrant life starts NOW!
Every single day is an opportunity to take a step towards greatness. Whether it’s making a healthier food choice, pushing through that extra rep at the gym, or simply choosing to move more, it’s about taking control of your health and fitness journey.
No more excuses. No more “I’ll start tomorrow.” The best day to start was yesterday, but the next best day to start is NOW.
You deserve to feel strong, confident, and alive. Don’t just wish for it—work for it! Choose to be great, and watch as your life transforms. 🚀
If you’re ready for a real transformation, DM us the word READY or fill out the application below to schedule a FREE discovery call.
—
您準備好擺脫您的不一致, 超越平凡嗎？您的更健康, 更有活力的生命之旅現在就開始了！
每一天都是邁向不平凡的機會。無論是選擇更健康的食物, 在健身房完成額外的次數, 還是選擇多動一動, 這都是為了掌控您的健康和健身之旅。
不要再有任何藉口, 不要再說「我明天開始…」. 最好的開始時間是昨天, 第二好的開始時間就是現在。
您理應感到堅強, 自信和充滿活力。不要單單口口聲聲說希望得到它——你要為此而努力! 選擇成為超凡的人, 並見證你的生活轉變。 🚀
如果你準備好進行真正的轉變，請私訊我們或填寫下面的申請表以方便安排免費的諮詢。AHealthierYouJourney.com/work-with-us-chinese

Client Testimonials- What Our Clients Learned From Us

by | Aug 23, 2024 |

Let’s hear from our clients as they share their takeaways from A Healthier You Journey Program and how it changed their lives from indulging in unhealthy habits to being more empowered to make healthier choices and living a sustainable healthy lifestyle.
If you need help navigating through all the misinformation out there and maintaining a sustainable healthy lifestyle, DM me “READY” to schedule a FREE discovery call.
—
讓我們來聽聽我們客戶的心聲, 他們分享了「一個更健康的您旅程」計劃的收穫, 以及該計劃如何改變他們的生活, 讓他們不再沉迷於不健康的習慣, 而是更有能力做出更健康的選擇, 並過著持久的健康生活方式。
如果您需要幫助來分辨所有網上或週邊的錯誤訊息並 建立可持續的健康生活方式, 請私訊我們, 以便安排免費諮詢。
-Sophie 營養師及健身教練

How We Help Our Clients 我們如何協助我們的客戶

by | Aug 22, 2024 |

We help Asians with Type 2 Diabetes, High Cholesterol, Gut Health and other conditions to optimize their health without giving up their favorite food.

Here is how it works:⁠
1️⃣ Perform a 1-on-1 Personalized Wellness Assessment
2️⃣ Create A Personalized Meal Plan⁠
3️⃣ Establish the Path to A Healthy Lifestyle
4️⃣ Create A Custom Workout Plan
5️⃣ Fine Tune With Customized Supplementation
6️⃣ Optimize Hormones, Gut Health, & Manage Inflammation
⁠
If you are ready to start the Journey to A Healthier You, DM me “READY” to schedule a FREE discovery call

– Sophie

—

我們幫助患有糖尿病, 高膽固醇, 腸道問題和其他疾病的亞洲人優化他們的健康, 同時又不用放棄自己喜愛的食物.

這是它的工作原理：⁠
1️⃣ 進行一對一的個人化健康評估
2️⃣ 設計人化的飲食計劃
3️⃣ 建立健康生活方式的途徑
4️⃣ 建立個人化運動鍛鍊計劃
5️⃣ 透過客製化補充劑來微調你的健康
6️⃣ 優化荷爾蒙、腸道健康和控制炎症
⁠
如果您準備好開始走向更健康的旅程，
請私訊我們安排免費諮詢

– Sophie 營養師及健身教練

My Story

by | Aug 21, 2024 |

Hi 👋🏻 I’m Sophie the Chinese Dietitian Coach.

For the past 13 years I helped thousands of Asian professionals and their parents reverse Type 2 Diabetes, high Cholesterol, and restore Gut Health, empowering them to take control of their health through healthy eating habits and strength training.

If you’ve seen some of my client testimonials, you may be asking…

“Wow, your clients have so many good things to say about you. What’s your secret?”

Answer:

I understand the mindset and struggles of the Asian immigrant community because I too was born and raised in Hong Kong and moved with my family to the US when I was 14 and had to learn English quickly and help translate.

When I was 16, my whole family had a very traumatizing near death experience in a major car accident, in which I lost my mom.

Thankfully, a social worker and local church took care of us. I was forever grateful and became a Christian. I committed to making a difference in people’s lives.

During my dietetic internship, I saw really sick people in the hospital suffering from preventable diseases. I wish I knew them 10 years ago so that I could help them out sooner.

My own family also went through Type 2 diabetes, high cholesterol, stroke, breast cancer, and endometriosis.

My grandma spent the last 10 years of her life in bed after having a stroke.

My uncle had to take a cocktail of pills every morning and had no appetite afterward to eat breakfast.

My 82 year old dad also used to think he had to take cholesterol/diabetes medications the rest of his life, but now thanks to me helping his diet, exercise, and overall lifestyle, he is able to gradually get off them.

It was not easy in the beginning because he was very stubborn and resistant to changing decades of bad habits or trying new things.

But after I convinced him that he would be wasting his money if he didn’t listen to the education he helped pay for, he started to change.

He now does 10k steps, strength training, and swimming every day.

If you want your parents to thrive and not just survive, FREE Discovery Call

I post daily content on nutrition tips, healthy recipes, and fitness

– Sophie

—

大家好👋🏻 我是華人營養師及健身教練Sophie。

在過去的 13 年裡, 我幫助數千名亞洲專業人士及其父母逆轉 2 型糖尿病, 高膽固醇, 並恢復腸道健康, 讓他們能夠透過健康的飲食習慣和力量訓練來控制自己的健康。

如果您看過我的一些客戶的見證分享, 您可能會問…

「哇! 你的客戶都非常推薦你。你有什麼秘訣呢？

答：

我理解亞裔移民家庭的心態和掙扎, 因為我也在香港出生長大, 14 歲時隨家人移民來美國, 必須快速學習英語並幫忙翻譯。

當我16歲的時候, 我們家在一場嚴重車禍中經歷了非常痛苦的死亡邊緣經歷, 我在這場車禍中失去了我的媽媽。

慶幸的是, 醫院裏的一位社工幫我們聯絡到當地華人教會, 非常照顧我們。經歷到無私的愛之後, 我心存感激, 成為基督徒。答應神在有生之年, 將領受到的愛傳承下去, 致力於用營養和健身去改變人們的生活。

在我的營養師實習期間, 我在醫院看到了患有可預防疾病的重症患者。我在想, 如果能夠十年前就認識他們就好, 我就能早點幫助他們。

我自己的家人也患有2型糖尿病, 高膽固醇, 中風, 乳癌和子宮內膜異位症。

我祖母因為得了中風, 生命的最後十年基本上都在床上度過。

我叔叔每天早上都要服用一大堆的藥物, 之後根本就沒有胃口吃早餐。

我 82 歲的爸爸也曾經以為他的餘生必須服用膽固醇/糖尿病藥物, 但現在由於我幫助他的飲食和整體生活習慣, 教他做負重運動, 他能夠逐漸減少這些藥物。

一開始時並不容易, 因為他非常頑固, 不願意改變幾十年來的壞習慣或嘗試新事物。

但之後我跟他說, 如果他不聽我給他的營養建議, 他變相浪費了自己的錢, 因為我的營養知識都是從他幫忙支付的研究所學費中學回來的, 我這個傳統的亞洲爸爸絕不會浪費東西, 所以從此之後, 他開始逐漸改變。

他現在每天走路一萬步, 去健身房做力量訓練和游泳。

如果您也希望您的父母能夠過有質量的生活而不僅是 勉強生存, 預約免費諮詢。

我每天都會發布有關營養提示、健康食譜和健身的內容

– Sophie 營養師及健身教練

Carrot Miso Soup

by | Aug 20, 2024 |

Miso Carrot Soup features beta-carotene rich carrots, immune-boosting miso and ginger, and protein-packed tofu for a deliciously easy and healthy vegan soup recipe!

Ingredients (3 servings):
1 tbs sesame oil
7 cups carrots, peeled and chopped
1 large onion, diced
4 garlic cloves, minced
1.5 tbs ginger, finely grated
4 cups vegetable broth
1/4 cup organic reduced sodium miso paste
1.5 cup organic super firm tofu
1.5 sweet potato, peeled and chopped
Salt & cayenne pepper as garnish, to taste
Scallions, thinly sliced

Directions:
1. In a large pot, heat sesame oil over medium heat, add onion, carrots and sweet potatoes and sauté for 5 minutes until translucent. Add garlic and ginger, and cook for 1 more minute.
2. Add liquids, bring to a boil, cover, reduce heat, and simmer for 20 minutes until carrots and sweet potatoes are tender, stirring occasionally.
3. Let soup cool slightly. Add miso and puree using an immersion blender, food processor, or regular blender (in batches if needed).
4. Adjust seasoning with salt, cayenne pepper, more miso, or grated ginger as needed.
5. Serve the soup in bowls, topped with sliced tofu and scallions. Enjoy!

For more healthy recipe ideas visit our website blog.

Don’t blame distractions, improve your FOCUS

by | Aug 19, 2024 |

In a world full of distractions, it’s easy to lose sight of our health goals. But remember, it’s not the distractions that hold us back; it’s our response to them. Here’s a little reminder to reclaim your focus and take charge of your well-being!
Here’s how to stay focused and reach your health goals:
1. Set Clear Goals
2. Make a Plan
3. Limit Distractions
4. Practice Mindfulness
5. Get a Coach
6. Celebrate Wins

Trying to exercise your way out of a bad diet?

by | Aug 16, 2024 |

You think you can exercise your way out of a bad diet? Think again! It might work in your 20s or early 30s, but as we get older and our metabolism slows down, this strategy just no longer works. What you eat can either nourish or sabotage your body. You might think you can eat a lot of junk food after you workout because you worked hard for it. Of course this is ok once in a while, but if this is happening on a regular basis, you are just running around in circles. Make your efforts count!
Also, weight loss is not just “Calorie in” vs “Calorie out”. Effective weight loss is a team effort between your workouts, diet, stress management, gut health, hormone health, etc.

3 Common Mistakes when Checking Blood Sugar

by | Aug 15, 2024 |

1. NOT washing your hands
2. NOT staying hydrated
3. NOT recalibrating your Continuous Glucose Monitor (CGM)
Managing your blood sugar levels is crucial for overall health, especially for those living with diabetes. However, even with the best intentions, it’s easy to make mistakes when checking your blood sugar. These mistakes can lead to inaccurate readings and affect your ability to manage your condition effectively.

Instant Vegan Pho in a Jar

by | Aug 14, 2024 |

Ready in just 10 minutes, this convenient and super quick vegan recipe packs all the essential flavors of traditional Pho into one delightful mason jar. Perfect for busy days, it’s not only delicious but also packed with health benefits!
Ingredients (2 servings):
2 mason jars or glass salad jars
1.75 cup Pho rice noodles
2 tbs avocado oil
1 organic vegetable broth
2 tbs low sodium soy sauce
Pho spices: 2 cinnamon sticks, 2 star anise, 2 cardamom
1 cup organic tofu (super firm)
2 cups mushrooms
1/2 cup cilantro
3 scallions, thinly sliced
2 red chili peppers
Directions:
1. Cut the tofu into small cubes. Stir-fry them in oil until golden brown on both sides.
2. Cut the mushrooms into thin slices and stir-fry them in oil until golden on both sides.
3. Soak the rice noodles in room-temperature water for a few minutes to soften them (but do not cook them).
4. Drain noodles and place in the bottom of the jar.
5. Divide the seasoning, soy sauce and spices equally between the jars. Layer the fried tofu, mushrooms, cilantro, scallions and chili peppers.
6. Close the jars tightly and refrigerate for up to 3 days.
7. When ready to eat, pour hot vegetable broth over the mason jar or into a bowl with the toppings. Cover and let it sit for 5 minutes to allow the flavors to meld together.
8. Stir well and enjoy your pho!

If it does not challenge you, it won’t change you

by | Aug 14, 2024 |

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?

by | Aug 9, 2024 |

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

by | Aug 9, 2024 |

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

by | Aug 9, 2024 |

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

by | Aug 9, 2024 |

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.

You think walking or dancing 6000 steps can burn off whatever food you ate?

by | Aug 4, 2024 |

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

by | Aug 4, 2024 |

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

by | Jul 31, 2024 |

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.