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

Easy Vegan Recipe- Edamame Corn Chowder

by | Jul 31, 2024 |

Corn chowder has a sweet taste and creamy texture. Our recipe gives you that delightful creaminess without the heaviness of traditional chowders. 🍲 Try it today for a comforting nutritious meal!
Ingredients (makes 10 cups):
1 small red onion, dice into ¼-inch cube (about 1 cup)
6 small garlic cloves, minced (about 1 tbs)
6 to 7 cups low sodium vegetable stock
6 cups fresh or frozen corn kernels (from 6 fresh cobs or about 24 ounces frozen)
5 cups organic edamame, shelled
1 large russet potato (about ¾ pound), scrubbed and cut into ¼-inch cubes (about 3 cups)
1 medium red bell pepper, cored, seeded, and cut into ¼-inch cubes (about 1 cup)
1 tsp finely chopped fresh parsley
1 tsp finely chopped fresh thyme
⅓ cup almond flour
Sea salt and freshly ground black pepper
Directions:
1. In a large pot, place the onion, garlic, and 1½ cups of vegetable stock.
2. Cover, bring to a boil over high heat, then simmer on low for 10 minutes until the onion is translucent.
3. Add the corn, edamame, potato, and 4½ cups of stock. Boil over medium heat, then simmer for 10-15 minutes until the potato is soft.
4. Blend half the mixture and return it to the pot, adding up to 1 cup of stock for consistency if needed.
5. Add the bell pepper, parsley, and thyme, then simmer for 10 minutes until the flavors blend and the pepper is tender.
6. Blend flour and 1/3 cup water until smooth.
7. Add salt and pepper to taste. Serve hot.
8. Cool and store in the refrigerator for 4-5 days or freeze for up to 1 month.

Make the Healthy Choice the UNAVOIDABLE Choice

by | Jul 31, 2024 |

Here are some tips to make healthy choices the unavoidable choice:
1. **Accessibility:** Make healthy options more accessible. Stock up on fruits, vegetables, whole grains, and lean proteins at home and at work.
2. **Education:** Educate yourself on the benefits of healthy choices through reliable sources of information or hire a coach.
3. **Preparation:** Plan and prepare balanced meals and healthy snacks in advance to avoid resorting to less healthy options such as drive-through or fast food restaurants.
4. **Environment:** Stock up on healthy easy to prepare food in the fridge and protein/fiber rich snacks that supports healthy choices by reducing temptations and encouraging healthy habits.
5. **Community:** Engage with healthy and active communities and identify support systems or Dietitian coach that can keep you accountable and encourage healthy lifestyle choices.

Vitamin E can Help Reverse Type 2 Diabetes

by | Jul 26, 2024 |

Did you know that Vitamin E might be a key player in reversing Type 2 Diabetes? 🥳✨
Here’s how Vitamin E can make a difference:
🔹 Antioxidant Powerhouse: Vitamin E is a potent antioxidant that helps combat oxidative stress, a major factor in the development and progression of Type 2 Diabetes.
🔹 Improves Insulin Sensitivity: Studies suggest that Vitamin E can enhance insulin sensitivity, helping your body use insulin more effectively.
🔹 Reduces Inflammation: Chronic inflammation is a common issue for those with Type 2 Diabetes. Vitamin E’s anti-inflammatory properties can help lower inflammation levels, promoting better overall health.
🔹 Protects Blood Vessels: By maintaining the health of your blood vessels, Vitamin E can help prevent complications associated with Diabetes, such as heart disease and stroke.
Remember, while Vitamin E can be beneficial, it’s important to consult with your healthcare provider before making any significant changes to your diet or supplement regimen.

Employee Wellness Event at Karman

by | Jul 26, 2024 | ,

We had a wonderful time at the Karman Wellness Event! We had great conversations with the local vendors that came to the event and getting to know the different ways they help our community to live healthier lives. We also met many Karman employees and discussed what their current health goals are and how our coaching program can help them. Thanks Karman for inviting us to this great event!

Nectarine harvest

by | Jul 24, 2024 |

Harvested juicy nectarines from our garden! Fresh, homegrown fruit tastes the best. So grateful for this year’s abundance and the joy of gardening. 🌿✨

Cauliflower Rice Kimchi Bowls

by | Jul 24, 2024 |

Transform your weeknight dinners with this vibrant, vegan, and gluten-free bowl! Enjoy a base of cauliflower rice topped with savory tofu, fresh veggies, tangy kimchi, and a luscious creamy coconut sauce. It’s a fun, healthy, and delicious way to nourish your body and delight your taste buds! 🌱💚
Ingredients:
*Coconut Sauce*
⅓ cup light coconut milk
2 tbs organic reduced sodium white miso paste
1 tbs lime juice
Pinch of sea salt
*For the Bowls*
1 bag of cauliflower rice
½ cup chopped scallions
½ garlic clove, minced
7 oz mushrooms, sliced
½ tsp organic low sodium tamari
6 kale leaves, shredded
14 oz organic super firm baked tofu
1 avocado, diced
½ cup kimchi
¼ cup organic microgreens
Sesame seeds
Avocado oil
Sea salt
Lime slices
Instructions:
-Whisk together coconut milk, miso, lime juice, and salt. Set aside.
-Heat avocado oil in a skillet over low heat.
Add cauliflower rice, scallions, garlic, and salt. Cook for 3 minutes. Stir in half of the coconut sauce. Divide into 4 bowls.
-Heat oil in skillet over medium heat.
-Cook mushrooms with salt for 5 minutes. Add tamari to bowls.
-Cook kale in skillet with a bit of water over medium heat for 1 minute.
-Drizzle remaining sauce over bowls.
-Add kale, tofu, avocado, kimchi, microgreens, and sesame seeds. Serve with lime slices.

Age is inevitable, but deterioration is optional

by | Jul 24, 2024 |

Here’s me and my 82 year young dad having the best time of our lives, biking near Lake Tahoe. While we can’t stop time, we can choose how we age. Imagine feeling vibrant and healthy at any age—this is something you CAN control!
Here are some tips:
🌿: Embrace nourishing whole foods.
💪: Move your body in ways that bring you joy.
🧘‍♂️: Cultivate a positive mindset and practice self-care.
😴: Prioritize restful sleep and stress management.
🤝: Surround yourself with supportive and inspiring people.

When you are trying to DIET, the STRUGGLE is real!

by | Jul 19, 2024 |

Ever find yourself rocking your diet from Monday to Tuesday, only to struggle a bit on Wednesday and Thursday, and then completely veering off track from Friday to Sunday—especially when weekend parties and drinks come into play? 🍕🍹
Let’s be honest, staying on track with a meal plan can be tough! But you need to be consistent to get real, sustainable changes. It’s about finding balance, making mindful choices, and learning from each slip-up to grow stronger on your journey.

Client Review in Yelp

by | Jul 19, 2024 |

Misaki is one of our valued clients on the A Healthier You Journey Program. She was seeking guidance to build sustainable habits and she found exactly what she needed and more. Throughout her journey, Misaki discovered that it wasn’t just about following a diet; it was about integrating sustainable lifestyle changes. Even after our consultations ended, she continues to use the strategies and tips provided, making them a natural part of her daily routine.

3 Big Myths of Type 2 Diabetes

by | Jul 19, 2024 |

When it comes to Type 2 Diabetes, there’s a lot of misinformation out there. Let’s debunk three major myths that might be holding you back from managing your health effectively. 💪
1. You CAN’T Eat Fruits 🍎🍓
2. Diabetes is Caused by TOO MUCH CARBS 🍞🍝
3. Type 2 Diabetes is NOT Reversible 🔄
Don’t let these myths hold you back! Educate yourself, make informed choices, and take control of your health.

Mediterranean Lentil Salad

by | Jul 16, 2024 |

Dive into the taste of summer with our Mediterranean-inspired lentil salad! 🌿 This easy-to-make recipe bursts with fresh, vibrant flavors, perfect for a refreshing meal. Ready in just 30 minutes, it’s both vegan and gluten-free. 🌱✨

Ingredients:
1 cup of dried lentols (Green, red, or black yields 2 1/2 cups cooked)
1 pint cherry or grape tomatoes, halved (about 2 cups)
1 English cucumber, diced (about 2 cups)
1 bell pepper (yellow or red), diced
1/4 cup red onion, finely diced
1 bunch flat-leaf parsley, chopped
1/4 to 1/2 cup fresh mint, chopped
2 garlic cloves, grated or minced
1/4 cup extra virgin olive oil
1 large lemon, zest and juice
1 tsp salt
1 tsp black pepper
2 tsps cumin

Directions:
1. Cook Lentils: Place lentils in a medium pot with 4 cups of water. Bring to a boil, then simmer, covered, until al dente (about 15 minutes). Drain and rinse in cold water.
2. Prepare Vegetables: While lentils are cooking, chop cucumbers, tomatoes, bell pepper, onion, mint, and parsley. Place them in a large bowl.
3. Combine Ingredients: Add cooled lentils to the bowl. Grate garlic over the bowl and add lemon zest, olive oil, salt, pepper, cumin, and lemon juice. Stir well to combine. Adjust salt and lemon to taste.
4. Let Sit and Serve: Store the salad in an airtight container in the refrigerator for up to 4 days. Taste and adjust seasoning before serving. Serve as is, or over a bed of dressed baby arugula. Enjoy!

A fit body is the ultimate status symbol, showcasing your dedication to a healthier life

by | Jul 16, 2024 |

A fit body is the ultimate status symbol, showcasing your dedication to a healthier life. With PATIENCE even if you don’t see the results right away, DISCIPLINE to stick with the routine even you don’t feel motivated, RESILIENCE to overcome barriers, WORK ETHIC to keep your promise to yourself, and SELF-CONTROL when dealing with temptations. You’re not just achieving your nutrition or fitness goals—you’re embracing a lifestyle of well-being.

Your food choices can…

by | Jul 14, 2024 |

Your food choices play a crucial role in causing, preventing, and even reversing Type 2 Diabetes.🍎🥦✨
With personalized guidance, you can:
✅ Learn how different food affect your body
✅ Discover the right balance of carbohydrates, proteins, and fats to stabilize blood sugar levels.
✅ Explore delicious, diabetes-friendly recipes that are easy to prepare.
✅ Learn which foods to prioritize and which to limit to support your health goals.

Christmas Tree Charcuterie Board (Vegan)

by | Jul 13, 2024 |

Trimming the Tree with Taste🎄✨ A work of art that will please the palate as well as the eyes will elevate your festive spread. Featuring a variety of nuts, tofu, tempeh, berries, fruits, vegetables and a touch of festive spirit.

Client Review- Developed Personalized Meal Plan

by | Jul 11, 2024 |

I’m thrilled to share my Spanish-speaking client’s journey. Her mom dealt with diabetes in a very challenging way, especially when previous dietitian she worked with only focused on what foods to avoid but not telling her whay she can eat. Since working with me, everything has changed for the better!
According to her, I didn’t just provide general knowledge—but really took the time to understand her mom’s food preferences and created a tailored meal plan that her mom actually enjoys following, even though she’s a picky eater. Her mom’s A1c has significantly dropped, and her sugar levels are now much more controlled.

How to Reverse Type 2 Diabetes

by | Jul 11, 2024 |

Restoring insulin sensitivity and enhancing carbohydrate tolerance is the way to reverse Type 2 Diabetes. It can be done reducing saturated fat intake, eat a more plant based diet, reducing processed carb and added sugar, and incorporating strength training.

Asian Vegan Recipe- White Bean Green Curry Rice

by | Jul 11, 2024 |

This Instant Pot green curry is very creamy, infused with fresh aromatic herbs, and served with tender white navy beans. It’s healthy, filling, delicious, rich in protein, and so easy to prepare!
Ingredients:
•1 tbsp Avocado Oil
•1 Medium Carrot cut into 1/2-inch slices
•3-4 Mushrooms cut into quarters
•2-3 tbsp Green Curry Paste
•1/2 cup Fresh Cilantro
•1/4 cup Fresh Basil
•1 tbs Lime Juice
•1 can of light Coconut Milk
•3/4 cup Dry White Beans
•1 cup of Water
•for serving: cooked Brown Rice or Quinoa
Directions:
•Set the Instant Pot to Sauté mode and add oil. Once hot, sauté sliced carrots and mushrooms for about 5 minutes, stirring regularly, then turn off the Instant Pot.
•In a blender, combine coconut milk, green curry paste, fresh cilantro, basil, lime juice. Blend until smooth, then taste and adjust seasoning as needed.
•Transfer the mixture to the Instant Pot, add pre-soaked navy beans, and water. Cover, set the valve to sealing, and pressure cook for 20 minutes.
•After cooking, release the pressure manually. Stir the curry and cook for a few more minutes. Serve with brown rice or quinoa and top with fresh herbs and a squeeze of lime.
Please visit our blog and click the recipe tab. https://sophiehung.com/blog/

Fit Body Bootcamp

by | Jul 11, 2024 |

Finally Oscar and I were able to try out a class at one of the Fit Body Bootcamp locations last week, and we had a fun and productive workout. We found out about Fitbody Bootcamp since we have been part of the Legacy Tribe group coaching, which was led by 3 amazing coaches: Bedros Keuilian who is the Franchise owner of Fitbody, Bryce Henson who is the CEO, and Jason Redman, who is a former Navy Seal. Between these three amazing coaches, it has definitely leveled up our mindset, guide us to be better entrepreneurs, and become 2.0 version of ourselves 😊

Ready to Dia-beat-this together?

by | Jul 5, 2024 |

Did you know that Type 2 Diabetes can be reversed? Whether you’re newly diagnosed or had diabetes for years but the sugar is still not controlled, I can help! I offer personalized nutrition plans tailored to your unique needs and food preferences. I’m here to empower you every step of the way! Together, we’ll explore delicious, diabetes-friendly foods, practical meal planning tips, and sustainable lifestyle adjustments that fit your life.

6 Healthy Vegan Party Ideas for Independence Day

by | Jul 3, 2024 |

Celebrate with a burst of flavor and health! Here are 6 creative and nutritious vegan party ideas perfect for your holiday gatherings. Whether you’re hosting a BBQ, having a picnic, or just chilling at home, these dishes will keep everyone feeling great and satisfied. Enjoy the holiday, indulge mindfully, and make this Fourth of July a celebration of good food and good health! 🍉🍇🍒🍎