blog
Every week we post new inspirational and informative content on nutrition and fitness.
Client Review in Yelp
Meet our incredible client Linda, Amy’s 65-year-old mom! She was happy that she found a dietitian who speaks her language and understand her cultural food. She struggled with frequent digestive discomfort, depression, and lost quite a bit of weight (around 10 lbs), Amy turned to us for help. I was able to help her understand which foods to avoid and suggested nutritious alternatives. Besides nutrition, I was also able to work with her to develop some lean body mass with strength training.
Matcha Chia Pudding
Revitalize your mornings with our Matcha Chia Pudding! Packed with the goodness of seasonal fruit and other organic ingredients. This nutritious delight is not only a treat for your taste buds but also a powerhouse of antioxidants, fiber, and protein. Start your day right with a breakfast that nourishes your body and delights your senses!
I am co-sponsoring an upcoming California Asian Insurance and Financial Professional Association (CAIFPA) event!
Motivation Monday
Every choice you make towards a healthier lifestyle is a step closer to the vibrant future you envision. Whether it’s preparing a nourishing meal, engaging in a rejuvenating workout, or dedicating time to your mental well-being, these actions compound over time, leading to remarkable results. Commit to choices that nurture your well-being TODAY.
How to choose noodle
Weekend Camping
Had a weekend getaway this past weekend camping in Morro Bay. Was going to cancel the trip after I found out it would rain over the weekend. It did rain on our way there, but stopped as soon as we arrived at the campsite, God’s timing was perfect. We set up our tent under clear skies and even captured some beautiful sunset pictures of the surroundings. In the evening, it rained all night while we were sleeping, and thankfully we didn’t get too wet. The next morning, we knew that it was going to rain in the morning, so we relaxed and joined an online Sunday worship service before packing up and hitting the trail. The whole afternoon when we were out on the trail, weather was perfect and we encountered stunning landscapes and breathtaking views, reminding us of the beauty of God’s creation.
Sweet Potato Harvest
Planted these sweet potatoes like 3 years ago and never harvested them until now!!! I thought I made the Guinness record for a sec, but I checked the largest one is actually 81lbs, so it’s nowhere close, but it should still earn me some bragging rights I guess 
Not sure if it is edible though lol 
Fun Apple Donuts
Who says snack time has to be boring for adults? This apple donut is a healthy snack that’s delicious and definitely kid-friendly too! Packed with healthy fats, protein, and carbs, they’ll boost your energy without the crash afterward. Try them today!
Motivation Monday
Pain isn’t just a sensation; it’s a reminder of your resilience and ability to endure. Fear isn’t a roadblock; it’s a chance to summon your courage and push beyond limits. Failure isn’t final; it’s an opportunity to learn, grow, and refine your approach. When going through your health journey, you might experience pain, fear, and failure.
Corporate Wellness Class
Another successful weekend of corporate wellness! 
Our latest class focused on the “Top 10 Healthy Mindsets for Successful Weight Loss” with Spanish speaking Nutritionist David. It was great to see everyone so engaged and setting up SMART goals for their health! How we think about our body and our health can make a big difference in reaching our goals. Keep up the positive mindset!
PHRIA Pasadena Chapter Meeting
Went to the PIHRA Pasadena chapter breakfast meeting on Tuesday and learned a lot about employee compensation from our speaker Norb Garrett especially with the minimum wage rising these days. They serve yummy healthy breakfast and I was able to network with some wonderful HR professionals, join us for the PIHRA conference in Anaheim next month.
Strawberry Harvest from my Garden
Fresh from my garden 
a sweet harvest of my homegrown strawberries! 
Salmon Sushi Rice Balls
Looking for a quick, healthy meal? Try our Sushi Inspired Salmon Rice Balls with some fruit and vegetables! Packed with omega-3s, fiber, and antioxidants, that’s also delicious and nutritious. It can be served with brown rice or purple rice for added whole grain goodness. Ready in minutes, and is perfect for a quick, satisfying meal. Treat yourself today!
Please visit our blog and click the recipe tab. https://ahealthieryoujourney.com/blog/
Motivation Monday
It’s April already! How’s your 2024 health goals going so far? Are you procrastinating about doing something for your diabetes, cholesterol, weight, chronic kidney disease, or overall health and vitality? The best time to start was yesterday, but it’s never too late to take action TODAY!
Happy Fitness Friday
I am co-sponsoring a FREE webinar with Kaiser Permanente for EBPA! ☺️
How to choose oatmeal?
Oatmeal is a great source of whole grain and fiber. Fiber is good for lowering cholesterol, but based on the difference in Glycemic index, it can affect your blood sugar quite differently. Steel-cut oats are the least processed, offering a slow energy release with a low glycemic index, best for people with diabetes. Since it might be a little harder in texture, it needs to be cooked with extra water and for a longer period of time. Cooking in a slow cooker or an instant pot would be easiest. Rolled oats, steamed and flattened, cook faster but have a slightly higher glycemic index. They offer similar nutrition to steel-cut oats. Instant oats are the most processed and cook the fastest but have the highest glycemic index. Even though it seems like a healthy food, but it can spike your blood sugar.
Quick and Healthy Meal Idea
Fuel your day with our quick and healthy Chicken Tostada! Packed with protein, fiber, and essential nutrients, this delicious meal will keep you satisfied and energized. Say goodbye to unhealthy fast food options and hello to a nutritious choice that’s as easy and tasty!
Healthy Junk Food Ideas?
Are you looking for some healthy junk food ideas to satisfy your cravings without the guilt? Check this out! 
My First Mixer Event
Corporate Wellness Class
Last week we had a cooking demo of a quick and healthy Chicken Tostada recipe that you can put together in less than 5 min. The recipe only needs a few simple ingredients including toastda (preferably the baked one) as carb, shredded lettuce and pico de gallo as veggies, shredded chicken as proteins (can shred your own or get the pre-shredded ones), guacamole as healthy fats. Can add sodium free seasoning for extra flavor. The extra chickens can be used to make other quick meals such as burritos, soups, rice bowls, or sandwiches.
Asian Vegan Recipe
Experience the healthful goodness of our Fresh and Delicious Vegan Noodle Bowl! Protein-rich, fiber-filled and a colorful array of veggies, including pickled carrots, radishes, cucumber, and cabbage, this bowl is not only delicious but also supports your well-being. Topped with a delectable dressing, it’s a nutritious choice that’s as satisfying as it is nourishing!
Please visit our blog and click the recipe tab. https://ahealthieryoujourney.com/blog/
Mindset Monday
In an era where some doctors are so focused on keeping patients on medication instead of emphasizing the importance of lifestyle change and the power of food as medicine, and the food industry prioritizes profit over health, the best solution for our well-being lies in reclaiming the connection between what we eat and how we feel. Educating ourselves, making informed choices, and advocating for transparency and integrity in food production are essential steps towards a healthier future.
Seeking guidance from experts can provide invaluable insights and personalized advice on how to navigate the complexities of food and health.
Happy Fitness Friday
Client Review in Yelp
Sally’s story is one of resilience and transformation. She faced with frustration and disappointment from previous diet attempts, and then she decided to join A Healthier You Journey Program. I emphasized to her the sustainable lifestyle change, coupled with supportive and encouraging approach, which made a significant impact on her journey. Through her experience, Sally not only shed pounds without feeling deprived, she also gained valuable insights into long-term health and well-being.
Asian Vegan Recipe
Networking Among Cherry Blossoms
Last week I went to an amazing PIHRA Pasadena/Glendale event at the Shoseian tea house last week. It was wonderful to have my BNI mentor to join me. It was so nice to connect with a lot of wonderful HR professionals, looking forward to partnering with different companies to conduct corporate wellness program and help Fuel Growth through Health 
Oscar’s 1st Marathon BAREFOOT!
Visit with Dr Joseph Khankhanian (Functional Neurologist)
Improved Gut Health | Less Bloating | Identified Gluten Sensitivity
Before Michael joined the A Healthier You Journey Program, he struggled with a bloated stomach, problem in gut health and indigestion for the last 8 years, which left him feeling uncomfortable and frustrated. He tried so many different diets but nothing really worked for him until he joined the program, he has experienced a remarkable improvement in his gut health. He was also able to identify the culprit behind his digestive issues (which is gluten) and thought it was a breakthrough. After eliminating the problematic food from his diet, he experienced health transformation. Michael’s dedication to his health has paid off, and he has developed positive habits that support his well-being.
How should diabetics choose their fruits?
Some diabetic patients were told that they can’t eat any fruits? That’s absolutely NOT true! Consuming small amount of low-glycemic index (GI) fruits, like oranges, apples, berries, and grapefruit, that are rich in fiber can help stabilize blood sugar levels, preventing energy crashes and insulin resistance. They also promote bathroom regularity, lower heart disease and cancer risks, and reduce cholesterol. While it doesn’t mean you can never eat high-GI fruits, it’s just that when you consume high GI fruit, modifications need to be made.
Tuna Mason Jar Salad
Busy week ahead? Prep ahead this tasty Tuna Mason Jar Salad! 
Easy to make, store, and enjoy whenever you need a quick, nutritious meal. Perfect for busy nights or on-the-go lunches. It is packed with protein, veggies, and healthy fats, they’re a powerhouse of nutrients. It’s a good, idea to choose low mercury brand Tuna such as Safe Catch. This can also be served with Quinoa or Gluten-free Whole Grain Crackers.
Mental Health Monday
A Healthier Business
Last weekend, we had another successful corporate wellness class about Healthy Snacks Ideas with Spanish speaking Nutritionist Gaby Gonzalez. We discussed the importance of incorporating a variety of healthy snacks that are balanced, fiber and protein rich, mininally processed, low sodium, clean label, and nutritious to keep energy levels stable and avoid crashes later in the day.
Business Network International
I recently was introduced to a networking group called BNI (Business Network International) by my friend George Papacalos and Kent Lai where business owners support and help each other to grow their businesses. I was able to meet so many experts from different background and people opened so many doors for me in unexpected ways. I did my first featured presentation this week. Thanks @danamariehairstylista for supporting me by coming early to the venue and doing my hair and thanks @andyluphotos for capturing some wonderful photos and portraits. I was also surprised that I got the most 1-on-1 and tied with another member for bringing the most visitor last month. Looking forward to getting to know the rest of the member more and grow our businesses together.
Client Review in Yelp
Our client David struggled with his weight and asked help from us. He was glad having someone who listened to his concerns and taught him about making good choices to stay healthy. After the program, he has changed his mindset about food and realized that it’s about making good choices, not just eating less. He’s thankful for the program because he has lost weight and learned new mindset and increased veggie intake.
Asian Sheet Pan Recipe
Who said healthy eating had to be complicated? This one is an exception! Our easy Asian-inspired salmon sheet pan recipe creates a deliciously healthy dinner in just 20 minutes. This meal is a powerhouse of taste and nutrition. This can be served with brown rice or cauliflower rice (low carb option). This meal is so good, it speaks for itself!
Legacy Tribe Meet Up
Experiencing the Activator Method
Feel free to check out his website. https://www.staywellcp.com/
5 Reasons Why Corporate Wellness is Essential at Every Workplace
Did You Know?
Asian Sheet Pan Recipe
Looking for a delicious, healthy, and easy weeknight dinner? Try this Asian Sheet Pan recipe! 
This recipe is not only flavorful but also full of health benefits. It’s high in protein for muscle repair, oil-free for a lighter option, vegan for ethical eating and reverse high cholesterol, and gluten-free for those with dietary restrictions. It’s so easy to make and a perfect choice for a nutritious and satisfying meal! This can be served with brown rice and cauliflower rice (low carb option).
Corporate Wellness Class
Last weekend, we taught another Spanish Corporate wellness class about Eating Out Tips with Spanish speaking Nutritionist David Londono. We emphasized the importance of planning ahead, knowing what’s in our food, practicing portion control, incorporating veggies, and making healthier choices when dining out to support our well-being.
Improved Gut Health
A Healthier Business
Empower your team to thrive! Discover the power of corporate wellness programs to boost productivity, morale, and overall well-being. Learn how to motivate and inspire your employees to embrace wellness activities, fostering a healthier, happier workplace.
Video Link- https://youtube.com/shorts/jYpDeKjrCwM?si=x-ljjnhHesunKaDT
Did You Know?
Shrimp Skewer Noodle Bowl
Craving a light yet satisfying meal? Try this shrimp skewer noodle bowl! Packed with fresh colorful herbs and vegetables, it’s a nutrient-rich meal that supports digestion, boosts immunity, and promotes overall well-being. The shrimp adds lean protein, essential for muscle repair and growth. And if you’re opting for a low-carb, you can use the konjac noodle as a low-calorie alternative that helps manage weight and blood sugar levels. Treat yourself to a delicious meal that’s as good for your body as it is for your taste buds!
Choose your path wisely…
Most people want to look for quick fixes such as popping a pill, getting a shot, or doing bariatric surgery instead of doing the hard work such as changing their lifestyle, focus on nourishing their body & prioritizing exercising. While medicine and surgery have their place, they usually don’t address the root cause, they might just temporarily mask the problems. After all, everyone deserves to enjoy a healthy body.
Philippians 4:6
Did You Know?
Managed Blood Sugar, Blood Pressure, and Cholesterol
Vegan Asian Fusion Recipe
Bibimbap literally means “mixed rice.” It’s a beloved Korean bowl. Putting a Mediterranean and Vegan twist to it makes it extra special. It is not only bursting with flavor, but it’s also a powerhouse of health benefits. Loaded with colorful veggies rich in antioxidants and it’s protein-filled that is a complete meal for your body and soul. Plus, with creamy hummus providing healthy fats, every bite supports your well-being. You may also use cauliflower rice (low carb option) instead of quinoa.
Just Give Up…
Let go of the harmful practices, doubts, and justifications that have kept you behind. Write a new chapter of your lives, free yourselves from the chains of self-doubt and the need to prove yourselves to others. Come out from your comfort zones and discover freedom in self-acceptance.
6 Healthy Super Bowl Snacks Ideas
Super Bowl LVIII on Sunday isn’t just about football and halftime shows—it’s also about delicious game day snacks. But if you’re watching your diet, don’t worry! There are plenty of healthier snack options available. There’s something for everyone to enjoy without sacrificing flavor. So, get ready to indulge guilt-free while cheering on your team! Please check these 6 Healthy Super Bowl Snacks Ideas that you’ll surely love to have! 
Video Link- https://youtube.com/shorts/vz6l5ufNNV0?si=W9VrqMwuone-X7o1
Lowered Blood Sugar & Healthy Menu Makeover
I helped my Latina client in managing her blood sugar and lowering her HgbA1c levels by making healthier choices, increasing fiber intake and controling carb portions. We also visited Trader Joe’s together to practice reading label and showed her some healthy options for her. We also went to a Thai restaurant where the family always love to go but stopped going lately due to her high blood sugar. I showed her how she can still eat her favorite food but by controlling the portions while eating lots of veggies. The client’s blood sugar remained normal after the meal. Also, the client owns 2 Salvadoran restaurants, and I did a healthy menu makeover for her. I gave her some recommendations of offering healthier options such as having difference level of sweetness for her juice and replacing MSG and reducing sodium in soups with herbs and spices.
Video Link- https://youtube.com/shorts/N2DBpGlrEUc?si=6TSh1EBUqQmXfNmY
Chinese New Year Recipe
Instagram Live Session with Therapist Jennifer Meyer
Join us this Thursday, February 8th, at 3pm PST/4pm MT/6pm ET as we explore the profound connection between gut health and mental well-being. 
Bring your questions, positive vibes, and let’s foster a community committed to holistic health! Mindset Monday
Shoulder Mobility Workout
Coach Nathan helped work on my shoulder mobility. Before the workout, I was not able have my hands above my head when I raise my shoulder, it was always in front of my shoulder. With all these exercises, I was able to increase the range of motion of my shoulder a little bit more, and even lift a barbell above my head, pretty cool!
Video Link- https://youtube.com/shorts/FuJZ7oZvjaw?si=W5ldRjLN2D8yXYQY
Client Review in Yelp
Asian Chicken Noodle Soup Jar
This Mason Jar Chicken Noodle Soup recipe is the perfect easy meal prep for the winter. Comforting and ready-to-eat soup with minimal effort and no actual cooking, just add hot water and it’s ready to eat! This satisfying soup is a balanced meal with carb (low carb options available), protein, fiber, and many nutrients.
Motivation Monday
In recognizing that our bodies are temples of the Holy Spirit, it becomes essential to embark on a journey of holistic well-being. Honor God with our bodies by making choices that promote good health. This healthy journey is not easy. It’s best of you can find someone who can provide insights, advice, and support in order to make the journey more fulfilling and sustainable.
Finding balance on both BOSU and in life
Asian Vegan Diabetic Friendly Protein Recipe
Yoga Expo
Had a great time at the yoga expo in Pasadena this past Saturday! Thanks to my friend J1 for inviting me. Learned a lot of new knowledge and met a lot of awesome people for future collaborations. Attended Dr. Zimmerman’s foam rolling class, a healing sound bath with aromatherapy session, and a class about skin and gut health. Found some skincare products that are microbiome-friendly. Also, learned that we actually absorb Mg better through the skin vs orally. Visited Suja juice booth and tried their pineapple ginger lemon juice, very, delicious! I also learned about a new melodious instrument that I would love to learn.
Video Link- https://youtube.com/shorts/A-S2hsWJWVo?si=MnwslSRWU4ukM3_M
Motivation Monday
Happy Fitness Friday!!
Asian Veggie Curry Noodle Soup
Loaded with nutrient-packed colorful veggies and tofu, making it healthy and high in protein. You may also use konjac noodles (low carb option) instead of rice noodles to have a diabetic-friendly veggie soup! It’s a delicious celebration of flavor and health. Have this meal to satisfy your taste buds and support your wellness journey.Motivation Monday
The food you eat can be both a powerful medicine and a slow poison. It’s not just about counting calories but choosing nutrient-rich foods that support your body. Seeing food as medicine can bring sustained energy, better mental clarity, and overall vitality. With the help of a knowledgeable guide, you can create a personalized nutrition plan based on your unique needs and goals.
Black Beans & Tempeh Asian Vegan Tacos
Indulge in a symphony of flavors with our irresistible vegan taco! This is not just a delicious recipe, but also gut-friendly! Loaded with fiber and probiotics, they support your gut health while satisfying your cravings. Don’t resist the temptation, go ahead and make this easy meal prep.
Motivation Monday
Knowledge vs Reality
DIY Fruit Popsicle
Weight Management and Health Optimization
When some of my clients got discouraged when they go on their health journey, I always remind them that we measure our success by looking backward. Remember where you were at 3 months, 6 months, and 1 year ago, then you realized that you did make some good progress. While you might have specific goals in mind, it’s essential to recognize the progress you’ve already made. Weight management or health optimization is not a destination but a journey. Each mindful choice is a step toward A Healthier You.
How to Burn 800 Calories in 30 minutes?
Do you know how to burn 800 calories in 30 minutes? Try our ‘Pizza Burning Workout’: 5 min of getting the frozen pizza from the freezer into the oven and 25 minutes of sitting in front of the TV and forgetting about the pizza! 
LOL
A Healthier Business
A Healthier Business | Corporate Wellness Program
Kabocha Squash Miso Soup
Dive into the goodness of Kabocha Squash Miso Soup! 
Made with organic tofu, kelp seaweed, and some organic ingredients. This soup is not just tasty, but good for the health too, perfect for cold winter days. Packed with antioxidants and vitamins. It’s not picky either; add any veggies, and it’s still yummy! 
Keep it simple, keep it healthy!
New Program Announcement!!!
Christmas Tree Charcuterie Board (Vegan)
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, this vegan charcuterie dish is guaranteed to upstage other appetizers at your party!
Healthy Travel Tips 健康旅遊小貼士
Essential Packing List 旅行必備清單>
Nausea & motion sickness
Tips for Healthy Holiday Eating
Greek yogurt 
Sour creamAvocado Butter/margarineWhole grain flour Not white flourApplesauce instead Sugar in bakingOatmeal BreadcrumbsCauliflower Mashed potatoes/pizza crustZucchini noodles PastaHummus Mayo/creamy condiments Nutritional yeast Cheese
Happy Fitness Friday
Quick and Easy Healthy Vegan Meal
Motivation Monday週一動力
If your well-being is truly IMPORTANT to you, you will always FIND A WAY to prioritize it. There will be no room for excuses. Every choice you make, every step you take towards a healthier you is a testament to your commitment.
Low Carb High Protein Recipe
Packed with Fresh Veggies and Lean Chicken, our Lettuce Wraps are a Nutrient Powerhouse!
Low in Carb, High in Protein – A Wholesome Choice for weight management or less active days.
Bursting with Colorful Ingredients for a Vibrant Plate and a Happy Tummy!Gluten-free – Low inflammation and perfect for people with gluten sensitivity
Motivation Monday
Motivation Monday
Happy Funny Friday!!
Health & Wellness Expo for The Claremont College
Attended the Health & Wellness Expo for The Claremont College today. Thank God for a great turnout even though it was raining half the time. Was able to schedule a lot of FREE discovery calls with people and found a few collaboration opportunities. Looking forward to helping people take control of their health and supporting them on their health journey.
Quick & Easy No Cook Brunch Idea 快速簡單 & 無需烹飪的早午餐創意
Rich in Omega-3: Smoked salmon supports heart and brain health.
Creamy Avocado: Packed with healthy fats, vitamins, and fiber.
Crispy Gluten-free Waffle: The perfect balance of textures. Nutrient-packed Microgreens: They are rich in essential nutrients, including vitamins (such as vitamin C, K, and E), minerals (such as calcium, magnesium, and iron), and antioxidants. They often contain higher nutrient levels compared to their mature plants. 富含 Omega-3：煙燻鮭魚支持心臟和大腦健康。 奶油酪梨：富含健康脂肪、維生素和纖維。 脆皮無麩質華夫餅：質地的完美平衡。 營養豐富的微型蔬菜：富含必需營養素，包括維生素（如維生素 C、K 和 E）、礦物質（如鈣、鎂和鐵）和抗氧化劑。 與成熟植物相比，它們通常含有更高的營養價值。Weight Loss Journey for Joy
Low Carb Protein Rich Recipe
08-16-2023
08-15-2023
Experience the goodness of antioxidants from strawberries, promoting skin radiance and overall well-being. Combined with the tropical touch of pineapple, known for its anti-inflammatory properties, this refreshing spa water is a delicious way to stay hydrated and nurture yourself from the inside out. 
08-14-2023
08-11-2023
Still on the fence about joining the program, let’s hear from some of our clients what they have to say. In case you don’t know, we have a 200% Money Back Guarantee, you really have nothing to lose but everything to gain.
08-08-2023
*No Cook Vegan Recipe*<Asian Slaw Edamame Salad>This no cook, gluten-free, dairy-free Asian vegan recipe packs a bunch of flavor. It is healthy, colorful, and crunchy! Definitely one of my summer favorites!
08-07-2023
08-05-2023
Good try!!!08-03-2023
Reading label is actually very empowering, it allows you to make informed decision about what to put in your body.
08-02-2023
My first big harvest from my nectarine tree
08-01-2023
*Refreshing Spa Water*<Cucumber and Mint>Doesn’t like the taste of water? Or want something more than just water while keeping the calorie and sugar low. Try this quick and simple recipe which only has 3 ingredients (cucumber, mint, and water) and is SO refreshing!
07-31-2023
*Motivation Monday*
Did you know the fastest man in the world has scoliosis? Gold medalist Usain Bolt didn’t let scoliosis prevent him from pursuing his dreams. He proved to the world that it is possible to overcome limitations and accomplish great things.
07-28-2023
Happy Funny Friday!!Look! The McDonald’s meal just got “veganized”, not a bad ideaBut if you asked me whether it is a balanced meal, I would have to say no. For a balanced vegan meal, you definitely want to incorporate plant based proteins, since that’s the one thing most vegans/vegetarians don’t get enough of if you are not intentional about.
07-25-2023
*Low Carb High Protein Vegetarian Recipe*<Rainbow Veggie Wrap>A lot of veggie wraps are usually low in protein, but this one has egg white and Pumpfu in it, which makes it high in protein and low in carb as well.
07-24-2023
*Motivation Monday*A lot of people have the mindset that working out is tiring and painful. But “if you don’t make time for your wellness, you will be forced to make time for your illness” by Joyce Sunada.Why suffer tomorrow when you can prevent it today?
07-21-2023
Happy Funny Friday!What does “Eat Clean” mean to you? *Hint* It has nothing to do with eating in the bath tubDo you ever pay attention to the food label when you go shopping in the store?If you cannot pronounce or recognize half of the ingredients listed on the food label, you might want to think twice about eating them.
07-19-2023
*Cutest Vegan Breakfast Recipe*<Beary Nut Butter Toast>Want to get your kids to eat healthy too? Who can say NO to this cute balanced breakfast recipe!If you would like to boost the protein, you can definitely serve this with a cup of plant based milk (soy or pea) or add some edamame.
07-17-2023
*Motivation Monday*Power of proximity is so important!!!We tend to become the average of the five people whom we spend the most time with. Definitely surround yourself with people who can motivate, challenge, and support you.
07-14-2023
Happy Funny Friday!!What people think I eat is only rabbit food since I am a Dietitian. Heck NO! I actually eat 3 meals and 2-3 snacks per day with whole grain, lean protein, at least 3 different colors of veggies, 2 different colors of fruit, calcium fortified plant based milk.
07-12-2023
*Eating Out Tips*A lot of people enjoy eating out but the food are usually high in sodium, carb, fat, and low in fiber. Overtime, you can develop health problems such as diabetes, high blood pressure, cholesterol, triglyceride, weight gain, etc if you are not mindful. Here are some healthy eating out tips:-Check the menu online before you go to see if there are any healthy options, if not maybe find another restaurant.<Look for healthy cooking method>-Choose Grilled, Steamed, Stir fried, Air-fried, Baked, or Raw (sushi or salad)-Go easy on Deep fried (Crispy), Greasy, Cheesy/Creamy, Heavy sauced food<Look for lean protein>-Beef (choose cuts that are labeled “select”, “prime” usually has the highest fat content)-Choose sirloin, top loin, tenderloin, top round, flank, filet mignon, stay away from T-bone or prime rib-Buffalo or bison have similar taste to beef but lower in calories and fat than chicken-Chicken breast, turkey, pork (top loin roast, tenderloin, loin chop, sirloin chop)-Fish, seafood, mussel, tofu, or other vegetarian proteins<Look for veggies>-Share a veggie dish or salad (dressing on the side)-Order a side salad<Look for whole grain>-Brown/wild rice, corn tortilla, quinoa, baked potato (butter/sour cream on the side)-Control the portion or skip it
07-11-2023
*Low Carb Protein Rich Brunch Recipe*<Veggies Egg White Omelet>Instead of going ONLY for carb heavy pancakes and waffles brunch ideas, this Veggies Egg White Omelet is a great low carb and protein rich options. If you still want some pancakes or waffles, you can definitely still have them, but try to have smaller portions (like half a slice). That way it would be a more balanced meal.
07-10-2023
*Motivation Monday*
Feeling frustrated from being stuck in your health journey and want to give up? Always remind yourself the WHY you started your healthy journey the first place. It needs to be a STRONG enough WHY for sure.
Besides having a STRONG WHY, having good accountability is just as important, because it’s not a matter whether you are going to fall off the wagon, but when.
07-06-2023
*Client Testimonial Highlights*<Understands My Struggles | Worth Every Penny | Improved Menstrual Health>*Sophie truly understands my struggles that other trainers and health professionals don’t so that I can get the results I want.*This program is an investment for your health & happiness that worth every penny. Cannot put a price tag to your health.*Sophie empowers me to advocate for my own health. Was able to identify and find the solutions for PMDD, which completely changes my life.Weight: 233220
BMI: 35.6Waist: 37Hip: 48Thigh: 28Mid-arm: 15Menstruation: a lot less pain, less craving for junk food and sweets, less moodyProtein: increased (especially plant based ones)Exercise: increased running, increased HITT exerciseDrinking habits: improvedSweets: decreasedVeggie & Fiber: increased
07-05-2023
*No Cook Vegan Meal*<Vegan BBQ Bacon Pita Pocket>Ate too much meat at the July 4th BBQ this week and want something lighter the rest of the week, try this No Cook Veggie Pita Pocket!
07-04-2023
Happy 4th of July!!!Many of us are planning to celebrate with BBQ. Just wanted to share 8 Grilling Tips for you.1. Go with lean proteins.3. Add flavor and moisture with marinades to create protective barrier between the meat and grill heat.4. Incorporate low sodium, lighter marinades such as citrus juices, herbs, spices, and vinegar or dry rubs instead of fat-based marinades.5. Avoid overcooking meat and- trim off charred sections to remove sources of carcinogens.6. Turn meat often over high heat and cook meat to just the right temperature to reduce charring.7. Keep meat away from direct flames by spraying flames with water, closing the lid, or moving the food to another part of the grill.8. Keep the grill clean to decrease charred debris sticking to foods.
07-03-2023
*Motivation Monday*We all know that smoking, drinking, drug use, etc can all be addictive, but not everything addictive is bad. Engaging in healthy habits, such as exercise or eating nutritious food, can trigger the release of endorphins, dopamine, and other feel-good neurotransmitters in the brain. These chemicals create a sense of pleasure and reward, which can make you want to repeat the behavior. Over time, your brain may associate the healthy habit with these positive feelings, leading to a desire to continue the habit.
06-30-2023
Happy Funny Friday!*The more colorful the food, the healthier it is?!*OK, it PASSES the color test but FAILS the nutrient test, LOL!!!
06-29-2023
*Let’s Talk about Endometriosis*Painful period? Bloating? Infertility issue? Endometriosis is a health problem for women that’s more common than you think. It is estimated that endometriosis affects around 10% of individuals of reproductive age (close to 15% for the Asian population). Since there is no good non-invasive test for endometriosis, the diagnosis of this disease is usually delayed or completely missed. I would like to share my personal journey of endometriosis, that’s why I am doing a series about it since it is definitely not talked about enough, especially in the Asian communities. But before I dive into my personal experience, I would like to share some background info first.I also want to empower you to take control of your health. If you have debilitating menstrual pain, that’s NOT normal. Make sure you schedule an appointment with your OBGYN to get it checked out.
06-28-2023
*Gain Healthy Weight, Increase Energy Level and Boost Confidence*Gauri struggled to have a nutritionally balanced meal and lacked of energy in doing things. After the program, she was able to have improvements and I was able to help her maintaining a healthy weight, increase energy level, have more balanced vegetarian meal, doing daily exercise and boost her confidence.Healthy Weight: 83 lbs90 lbs
Energy: Increased (no need to take nap)Nutrition: More balanced vegetarian meals (Increased protein and vegetables)Exercise: from not exercising consistently to exercising daily
06-27-2023
*Protein Rich No Cook Recipe*<Shrimp Gazpacho>Looking for a quick & easy no cook meal in the summer, you must try this classic Spanish Shrimp Gazpacho recipe! It’s a cold soup made with shrimps (a great source of lean protein) and avocado (high in healthy fat), which makes it an excellent choice for hot summer days.
06-26-2023
*Motivation Monday*A lot of people want to lose weight, have a certain body physique, or improve their health, but don’t want to do the work because they think it’s hard. So they keep trying to look for shortcuts or quick-fixes, which will end up costing them more time & money, and messing up their metabolism.
Working on your health requires hard work, but you definitely want to spend your effort in the right direction. The BEST shortcut is actually hiring a coach, since a coach can identify your specific problem and point you in the RIGHT direction, saving you time & money from trying out different fad diets, and sparing you from yo-yo trauma for your body.
06-23-2023
*About Us*<Why did I want to be a Dietitian?>-After learning that I have a family history of diabetes, high cholesterol, stroke, breast cancer, and endometriosis, I was very overwhelmed. Instead of focusing on things that I cannot change such as my genetics, I focus on things that I can control such as my diet, my exercise routine and my lifestyle.-Nutrition alone can only go so far. Nutrition and fitness definitely come hand in hand. Keeping clients motivated and showing them how to exercise in proper form to avoid injury.<How much experience do I have as a Dietitian and Personal Trainer?>-I have been a Dietitian for over 12 years and Personal Trainer for over 6 years.<Our Mission>-We help Busy Professionals for Weight Management and Health Optimization by Developing Healthy Habits and Making the HEALTHY the EASY Choice.<Our Belief>-Instead of QUICK FIXES, we believe that using the preventive holistic approach focusing on NUTRITION, EXERCISE, and STRESS MANAGEMENT with BEHAVIOR CHANGE strategies is the key to achieve LONGLASTING results.<What We Specialize in>-Weight Management-Type II or Gestational Diabetes-High Cholesterol-High Blood Pressure-Vegetarian/Vegan Nutrition-Gluten free-Dairy free-Pre/Post-natal Nutrition-Asian and Latino diet-DNA Nutrigenomic testing-Personalized supplementation<How’s our program different>-1-on-1 virtual or in-person coaching-lots of accountability (weekly/biweekly check-in)-focus on whole and unprocessed food as much as possible-Doesn’t give you only the WHAT but also the HOW-See real TRANSFORMATIONAL and SUSTAINABLE results-6 to 12 months program instead of individual sessions here and there-Structured yet flexible-There is NO “Never food”, just “Everyday food” vs “Sometimes food”-200% Money Back Guarantee
06-22-2023
*Improve Hormone, Sleep, Cholesterol & Lose Weight*Wow! Super proud of my client who lost 40lbs and decrease body fat, cholesterol and T7. Both her BUN & T3 got back to normal. She also went from having insomnia to getting well rested; from not physically active to exercising daily.
06-21-2023
*10 Healthy Tips in Eating Zongzi 粽子 (Chinese tamales)*I was invited to share on AM1300 radio (美麗人生) regarding this topic. It was aired this past Saturday (6/17). If you missed it, you can listen to the recording (Program is in Chinese Mandarin)Just click this linkhttps://bit.ly/3Jo15OI
1) Choose healthier fillings: Opt for zongzi varieties that contain healthier fillings like lean meats (such as chicken or shrimp), vegetables, mushrooms, or beans. Avoid options with fatty meats or excessive amounts of salted ingredients.2) Control portion size: Instead of eating multiple zongzi in one sitting, start with one and pair it with a side of steamed vegetables or a fresh salad to create a balanced meal.3) Homemade zongzi: Consider making your own zhongzi at home. Use brown, wild rice, quinoa, millet, etc instead of white rice for added fiber and nutrients.4) Pair with nutritious sides: Balance your meal by including nutrient-rich side dishes alongside the zongzi. Steamed vegetables (at least 1 cup), a simple green salad (at least 2 cups), a side of fresh fruit, can provide additional vitamins, minerals, and fiber to your meal.5) Moderation is key: While zongzi can be a tasty treat, it’s essential to enjoy them in moderation as part of a well-balanced diet. They should not be the sole focus of your meals and should be consumed alongside a variety of other nutritious foods.6) Cooking method: Instead of boiling zongzi, steam them. Steaming helps retain the nutrients and flavors of the ingredients without adding extra calories from oil or fat.7) Go easy on the sauce: Use the sauces sparingly or opt for low-sodium alternatives to keep it healthier.9) Drink tea with it: White, green, oolong, Pu-erh, or chamomile tea (caffeine free). These teas have the effect of removing oil and fat, but also help digestion and break down fat.10) Activity: Go for a walk afterward instead of just sitting around.
06-20-2023
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06-13-2023
*Vegan Recipe*<Baja Fiesta Salad>Need something quick, easy, healthy and refreshing to just have on hand for Meatless Monday or bring to a party?This colorful salad is rich in fiber while not overloaded with carb. It is great for meal prep as well! You gonna LOVE this vegan Baja Fiesta Salad.
06-12-2023
*Motivation Monday*
Some people view exercise as a punishment because maybe when they were kids, they were told by their teacher to do push up when they misbehaved. Or maybe they were not happy with their own body and forced themselves to exercise.
It’s time to shift your mindset. Exercise out of self-love and appreciation for your body can be incredibly empowering and beneficial for your overall well-being. Find physical activities that you enjoy and keep doing it on a regular basis. Try to incoporate different types of exercises below, so that you get the most benefits for your body.
1) Aerobic
2) Strength
3) Balance and stability
4) Coordination and agility
5) Flexibility and mobility
06-09-2023
Happy Funny Friday!!!
Are you tired of trying all kinds of diets out there and not seeing any results?
One healthy meal or one cheat meal will NOT cause drastic changes. Instead, focus on building healthy habits that are realistic and sustainable.
06-08-2023
Are you overwhelmed by the different types of health coach out there and don’t know how to choose? When seeking a health coach, it is important to see what kind of credentials and experience they have. I have been a Registered Dietitian Nutritionist for more than 12 years and Certified Personal Trainer for 6 years.All Dietitians are Nutritionists but not all Nutritionists are Dietitians. Also, not all Dietitians know how to coach you. A lot of the Clinical Dietitians who work in the acute or hospital settings can give you a lot of nutrition information (the WHAT) but do NOT focus on the behavior change strategies (the HOW). Also, some programs out there are just a few sessions here and there, but not providing the weekly/biweekly accountability people might need to have sustainable lifestyle change. Therefore, really do your research and choose wisely.
06-07-2023
*Balanced Vegan Nutrition Made EasyI helped my vegan clients to eat more balanced meals, develop an exercise routine, and lower their cholesterol.-Had high cholesterol-Didn’t get enough protein-Exercise was a dread-Didn’t know how much calories to fuel the workoutAfter:-Cholesterol has improved-Incorporate more plant based protein using whole unprocessed food-Exercise is part of their routine-Learn the macro ratio they need based on their lifestyle
06-06-2023
*Low Carb and Protein Rich Meal*<Fish Jicama Taco>You can still eat taco even if you are diabetic or if you want to lose weight. Instead of using corn or flour tortilla, one way to reduce carb intake is to replace it with jicama taco. You don’t have to do only jicama taco, if you are eating two, maybe you can do one with corn tortilla and the other one with jicama.
06-05-2023
*Motivation Monday*Weight management and changing your habits are not easy at all, it takes a lot of mindfulness, consistency, and persistence. It is especially hard if you try to do it on your own. Having a coach helps you see your blind spots, helps keep you accountable, helps you course-correct when you start heading the wrong path, and helps cheer you on to hop back on the wagon when you fall off.
06-05-2023
Took my diabetic client grocery shopping at Trader Joe’s to show her some options she can eat, explained to her how to read food label and check the ingredient list of the products, and how to do carb counting. She was so happy and even bought me a beautiful orchid plant
06-02-2023
Went to the Employee Health & Wellness Expo at ArtCenter College of Design in Pasadena yesterday. Just got our business shirts in time for this events, yay! Thanks Blue Stripes Cacao for sponsoring the cacao water with superfoods benefits and no sugar added and Over Easy Foods for sponsoring the Gluten Free Dairy Free Bar that is protein rich and clean label. The event was a huge success, was able to talk to a lot of people who want to make healthy changes in their life but are a little lost and looking for guidance. Looking forward to going on A Healthier You Journey with them.Also met some new cool vendors:The Other Side of Coffee a drink made from upcycled coffee bean and is packed with antioxidants and sweetened with stevia and has 50mg of caffeine for people who need who need some to start the day.Ms. Rhonda’s Crack-N-Pop They have the best Gourmet clean label popcorn made with organic popcorn and are vegan. Love their Garlic butter and Savory OG flavor.Norwex Natural cleaning products from Norway.
06-01-2023
Belated bday celebration with my 81-year young dad. Hope I can be as energentic as him to still do fun outdoor activities I enjoy when I become his age. Good nutrition and being active are so important to keep us young. Currently he goes swimming, does strength training, plays lawn bowling, goes biking, and follows healthy balanced diet on a daily basis. It was not easy to convince my own parents to listen to my advice, I told him that if he pays for all my education and does not listen to the knowledge I gained from all the education he paid for, then he is wasting his own money. Then his Chinese mentality of not wasting money motivates him to follow my advice and eat healthy!!!
05-31-2023
*What you need to know about Ozempic*When it comes to weight management, a lot of people are looking for quick fixes such as popping a pill or getting a shot instead of changing their lifestyle. However, it is just like putting a band aid on instead of treating the root of the problem. As soon as you stop taking the pill, you will gain the weight right back or more.
05-30-2023
*Easy High Protein Vegetarian Recipe*<Tofu with Vegetables Quinoa Bowl>You don’t have to be a vegan/vegetarian to eat plant based meals! Plant-based protein, such as tofu especially sprouted one, is a great source of protein and naturally cholesterol free while the fiber in quinoa can help stabilize blood sugar, lower cholesterol, prevent constipation, and lower your risk of diabetes and heart disease. You can start incorporating plant based protein by trying this recipe for Meatless Monday!
05-29-2023
*Motivation Monday*If your goal is to become healthy and physically fit, don’t let instant gratification beat your long term goals. Stay disciplined, focused, and remember what you want the most and your WHY!
05-26-2023
*Plan Healthy Trips with ChatGPT*Planning is the key when you want to get the most out of a trip especially when you are working on a health goal. For me, since I am traveling with my dad who is a diabetic and I follow a special diet (Gluten Free and Dairy Free). In the video below, I will show you how using the latest technology, ChatGPT, to plan your healthy trip.
05-25-2023
I know Covid has changed all aspects of our lives, and our physical and mental health took a big toll especially due to working from home, the closing of the gyms, and people staying indoors. But it’s been 3 years now. If you haven’t done anything to regain control of your health, it’s about time to do a post-Covid RESET!
05-24-2023
*Client Spotlight*So proud of one of my client sharing all of her WINs this past week! We have been working together for <1 month.-Had take out everyday for both lunch and dinner-Barely ate any veggies-Ordered big portions at restaurant-Ordered big soda cup for refill at the movie-Didn’t drink enough water-Skin was inflamedNOW:-Go grocery shopping and do food prep on the weekend-Go for walks with coworker during breaks-Add veggies to all of her meals-Make healthier choices at theme parks-Don’t go crazy on sweets-Drink only water at the movie theater-Skin feels better because she is more hydrated
05-23-2023
*Low carb, Protein Rich, No Cook Meal*<Chicken Sandwich>If you want an easy no cook meal, this chicken sandwich recipe is for you! Instead of using processed deli meat, switch it out for some rotisserie chicken. If you are watching your weight or are diabetic, you can use just 1 slice of bread to make an open face sandwich, this could be a low carb and high protein lunch or dinner.
05-22-2023
*Motivation Monday*A lot of people are emotional or stress eaters.However, indulging in food as comfort will only cause more problems with health.Instead of comfort foods, why not engage in comfort walking, comfort hiking, comfort meditation, comfort facial, comfort massage, comfort yoga, comfort journaling?
05-19-2023
05-18-2023
*Client testimonial*<Weight Loss Journey for Joy>Joy joined A Healthy You Journey program for 6 months. She went from 153 lbs to 146.6 lbs, which is her ideal body weight. Her waist lost 3″ and her hip lost 1.5″. She also has a lot of non-scale wins and mindset change. The clothes that she couldn’t wear before we started, she can now wear and are a little too big for her. Sophie’s coaching provides weekly accountability instead of just a few single essions. Sophie is also familiar with Asian cultural food.
05-17-2023
*Low Carb Protein Rich Recipe*<Korean Glass (Konjac) Noodle with Beef and Vegetables>When you are trying to watch your weight, portion control is very important, but it is very hard to stop at 1/2 cup of noodles, since most noodle dishes (such as pho, ramen, japchae, etc) have big portions of noodles.
05-16-2023
*Motivation Monday*Remember how you prioritize your time in eating healthy and exercising NOW will affect your health and your overall quality of life in the FUTURE.People asked me if I am training for my summer body? No, I am training for my future Old Lady Body. Dense bones, Strong Muscles, Healthy Heart, Good Balance, and Functional Independence!
05-15-2023
Happy Mother’s day!!!
Congratulations to my client for giving the best Mother’s day gift to her mom. Going from starving and scared of eating to now knowing how to eat balanced meal and being able to eat until satisfied, I was able to help Mrs Lam lower her blood sugar (HgbA1c) from 10+ to 6.4 in 3 months through proper nutrition and strength training exercise. Also, for her Stage 3 Chronic Kidney Disease, we were also able to determine protein amount she needs to help her preserve her kidney function and prevent dialysis.
05-12-2023
Happy Fitness Friday!Are you doing only cardio exercises and seeing plateau in your weight loss progress?Are you worried that you will get too buff looking if you lift weight? You can still stay lean and toned while doing strength training by the way.Here are 5 BENEFITS OF STRENGTH TRAINING for you:1. Maintaining Muscle Tissue2. Increased Strength3. Improved Bone Health4. Controlled Body Fat5. Decreased Risk of Injury
05-11-2023
*Client testimonial*<How was your experience with Sophie as a Coach?>You might heard people lose weight fast from doing KETO, but you might ended up developing other problems for your health. Before you tried Keto diet, you need to watch the sharing from Jesse one of my clients who has a family history of diabetes and thought keto would be good for him, but ended up having high cholesterol. Listen to his powerful story.
05-09-2023
05-08-2023
*Motivation Monday*
Do you feel stuck in your weight loss or health journey?If you do the things you always do, you get the results you always get. Try something different!
That’s why it is important to invest in a coach. A coach can see your blind spots, help you overcome your barriers, and identify new things that you can work on.
05-07-2023
Finished the OC 5K yesterday with a faster pace than I trained for and ate a healthy recovery meal at Kakurega. Their seared salmon literally melt in our mouths and their seafood steamed egg are so flavorful. Super yummy!
05-06-2023
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05-01-2023
*Motivation Monday*
Tired of feeling fatigue, brain fog, bloated, and having stubborn fat that doesn’t shred? Need a Reset in your Health?Press Ctrl+Alt+Del:
Control Yourself; Alter your Mindset; Delete Negativity
04-29-2023
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04-26-2023
*5 Good Source of Complete Plant Based Protein*
You don’t have to be a strict Vegan or Vegetarian to eat Plant Based Protein, it is always a good idea to incorporate them into your diet since it doesn’t have any cholesterol and is lower in fat, especially saturated fat. Not all plant based proteins are complete, meaning having all 9 essential amino acids that we need.
04-25-2023
04-24-2023
You must learn a new way to THINK before you master a new way to EAT!
Weight loss is not just a Food game, it’s a Mind game. Having the Mindset that you are a Healthy Person from now on, instead of just thinking I will do this for the next 3-6 months to lose some weight, and once I reach the goal, I can eat whatever I want again.
04-21-2023
04-20-2023
Starting your day with a high protein and high fiber breakfast gives you energy and decrease your craving throughout the day. Just thought I would share my easy to make gluten free, dairy free, vegan, probiotic rich breakfast idea, without using any protein powder.
04-19-2023
. If you don’t have time to chop, you can always use the powder form of these seasoning. Please comment below which seasoning you use the most or any other sodium free seasoning you use.04-18-2023
Garden to table: 1st harvest of golden beet this year, so sweet and delicious
Golden or yellow beets are heart healthy, excellent kidney and body cleansers, high in powerful antioxidants, lowers blood pressure, lowers cholesterol, helps with anemia and fatigue, and more. They decrease the risk of heart disease and helps in the prevention of various cancers, and are also good for eyes and skin.
04-17-2023
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Sunset run with hubby at Lake Legg while enjoying
04-07-2023
Leverage time by hiring VAs04-06-2023
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03-14-2023
*Transformation Tuesday*
Congratulations to my client ML for her huge transformation this past 6 months.
Weight: lost 14lbs
%body fat: lost 5%
%muscle: gain 2%
%water: increase 9%
Waist: lost 3 in
Thigh: lost 3 in
Midarm: lost 1 in
03-11-2023
03-09-2023
Just wanted to share with you guys my New Favorite High Protein Snack, check it out!
03-06-2023
Boba is very popular in Asian culture. However, Boba could be high in sugar and calories, but it can still fit in your lifestyle if you make some healthy choices. Check out my video:
03-05-2023
10 Powerful mindset for weight loss success
1) Food is fuel, not comfort
2) Consistency is king
3) Don’t deprive yourself
4) You can’t exercise your way out of a poor diet
5) Have patience
6) Set SMART goals
7) Celebrate your WINs (big and small)
Don’t rely on motivation
9) Watch the negative self-talk
10) Get support and accountability
03-02-2023
Signed up for the Orange County 5k on May 6th, gonna start running more. Normally I dont like to run by myself. I challenged myself to get out of my comfort zone. Did my first morning run 
by myself today! I did it! You can do it too!
03-01-2023
Whether your health goal is to gain muscle, lose fat, lower your blood sugar, or just to stay fit, the key is to develop that self discipline. I know we are not all born a disciplined person, but we CAN develop ourselves. If you need help developing that self-discipline, click HERE to start A Healthier You Journey!