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

Foods to Eat Less to Reduce Cholesterol (想降低膽固醇應少吃的食物)

by | Nov 20, 2024 |

Many everyday foods—like sugary treats, fried dishes, processed meats, refined grains, and animal proteins—can contribute to diabetes, high cholesterol, and weight gain over time.
The good news? Small changes can make a big impact! Choose more whole grains, plant-based proteins, easy on fried and processed foods, and satisfy your sweet tooth with fresh fruit. It’s not about giving up what you love—it’s about making choices that nourish a healthier, happier you. 🌟🍎
If you felt that you are already eating healthy but the cholesterol is still high, please DM us the word “READY” or fill out the application below to schedule a FREE discovery call. AHealthierYouJourney.com/work-with-us
—
許多日常食物，如含糖食品, 油炸食品, 加工肉類, 精製穀物和不同的肉類, 都可以導致糖尿病, 高膽固醇和體重增加。
好消息？小改變可以產生大影響！選擇全穀物和植物性蛋白, 少吃油炸和加工食品, 並用新鮮水果滿足您的甜食需求。這不是要放棄你所愛的東西, 而是要做出讓你更健康, 更快樂的選擇來滋養你的身體。 🌟🍎
如果您覺得自己已經吃得很健康, 但膽固醇還未降下去, 請私訊我們或填寫以下的申請表以方便安排免費諮詢。AHealthierYouJourney.com/work-with-us-chinese

Crispy Chickpea Tacos with Tahini Slaw 脆皮鷹嘴豆玉米餅配芝麻醬

by | Nov 19, 2024 |

Ingredients (5 tacos):
For the Crispy Dijon Chickpeas:
1 can (15 oz) chickpeas, drained and rinsed
2 tbs avocado oil
1 tbs Dijon mustard
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp salt
¼ tsp black pepper
For the Tahini Slaw:
2 cups shredded purple cabbage
1 carrot, grated
¼ cup fresh cilantro, chopped
¼ cup tahini
2 tbs lemon juice
½ tsp salt
2-3 tbsp water (to thin the dressing)
For Assembly:
5 small corn tortillas
1 avocado, sliced
Lemon wedges (for serving)
Hot sauce (optional)
Directions:
1. Preheat the oven to 400°F (200°C). Pat the drained chickpeas dry, then toss with avocado oil, garlic powder, smoked paprika, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, stirring halfway, until golden and crispy.
2. Toss the roasted chickpeas in the Dijon mustard to coat evenly.
3. Combine shredded cabbage, carrot, and cilantro. Whisk tahini, lemon juice, salt, and water. Toss the slaw with the dressing.
4. Warm tortillas in a dry skillet for 30 seconds on each side or wrap in foil and heat in the oven.
5. Assemble Tacos- Spread tahini slaw on tortillas, top with Dijon chickpeas, sliced avocado, and a squeeze of lemon. Add hot sauce if desired.
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材料 (5份)
脆皮鷹嘴豆玉米餅：
1 罐（15 盎司）鷹嘴豆, 瀝乾並沖洗
2 大匙牛油果油
1 大匙狄戎芥末
½ 茶匙大蒜粉
½ 茶匙煙燻辣椒粉
1/4 茶匙鹽
1/4 茶匙黑胡椒
芝麻醬沙拉：
2 杯 紫甘藍絲
1 根胡蘿蔔, 磨碎
¼ 杯新鮮香菜, 切碎
¼ 杯芝麻醬
2 大匙檸檬汁
½ 茶匙鹽
2-3湯匙水（稀釋調味料）
組裝：
5 個小玉米餅
1 個酪梨, 切片
青檸 (乘盤用)
辣醬 (可選）
做法：
1. 將烤箱預熱至 400°F (200°C)。將瀝乾的鷹嘴豆拍乾, 然後加入牛油果油, 大蒜粉, 煙燻辣椒粉, 鹽和胡椒。鋪在烤盤上, 烤 20-25 分鐘, 中途攪拌, 直到金黃酥脆。
2. 將芥末加在烤鷹嘴豆中，使其均勻覆蓋。
3. 將切碎的高麗菜, 胡蘿蔔和香菜混合。攪拌芝麻醬, 檸檬汁, 鹽和水。將沙拉與調味料攪拌。
4. 將玉米餅放入乾煎鍋中，每面加熱 30 秒，或用箔紙包裹並在烤箱中加熱。
5. 組裝玉米餅 – 將芝麻醬塗在玉米餅上, 上面放上第戎鷹嘴豆, 切片酪梨和檸檬汁。如果需要的話可以加辣醬。

Never be embarrassed to struggle. There is no shame in working hard to get where you want to be.

by | Nov 18, 2024 |

Don’t be afraid to struggle—it’s part of the journey to a healthier you. Every challenge you face is an opportunity to grow, and every step forward brings you closer to success. Embrace the process with confidence and remind yourself that small victories lead to big results.

Stay focused, push through the tough moments, and remember—consistent effort creates lasting change. You have the power to make it happen! Please fill out the application below to schedule a FREE discovery call. http://AHealthierYouJourney.com/work-with-us

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不要害怕掙扎——這是讓你變更健康的旅程的一部分。你面臨的每一次挑戰都是成長的機會, 每一步前進都讓你更接近成功。充滿信心地擁抱這個過程, 並提醒自己小勝利會帶來大成果。

保持專注, 度過艱難時刻, 並記住－持續的努力會帶來持久的改變。你有能力讓它發生！請填寫以下的申請表以方便安排免費諮詢。
http://AHealthierYouJourney.com/work-with-us-chinese

Reversing Diabetes Dos and Don’ts 逆轉糖尿病的注意事項

by | Nov 15, 2024 |

Want to reverse diabetes naturally? 💥 If you’re ready to take control and make powerful changes, don’t miss these MUST-KNOW Dos and Don’ts! From life-changing food swaps to simple lifestyle tweaks, here’s what you need to start doing – and what to avoid – to get on the path to reversing diabetes!

想自然逆轉糖尿病嗎?💥 如果您準備好掌控自己的健康並做出重大改變, 請不要錯過這些必須知道的注意事項！從改變生活的食物到簡單的生活方式調整，以下是您需要開始做的以及要避免的事情, 以走上逆轉糖尿病的道路！

Question- What processed foods do you try to stay away from?

by | Nov 14, 2024 |

We know that processed foods often come with hidden sugars, unhealthy fats, and preservatives that can impact our energy, mood, and overall health.
Cutting back can make a world of difference for our bodies and minds! Whether it’s sugary snacks, fast food, or packaged meals, every small change counts toward a healthier lifestyle. 🌱❤️‍🩹
What processed foods do you try to stay away from?

Healthy Eating During Travel

by | Nov 13, 2024 |

Traveling doesn’t mean sacrificing your health goals. With just a microwave and a fridge, you can prepare nutritious meals during your stay. Stock up on easy-to-prep essentials like microwavable rice, canned beans/lentils, fresh minimally-prepped veggies, and ready-to-eat proteins like rotisserie chicken, salmon packet, or tofu. For quick breakfasts, pack oats, nut butter, bread, and fruit, and bring healthy snacks like unsalted mixed nuts or chickpea snacks for those on-the-go moments.

Balance is key—enjoy local specialties while making healthier choices for most meals. With a little planning, staying nourished and energized during your travels is easier than ever. Which ideas would you like to try? 🧳✈️

Pesto Egg White Over Sweet Potatoes 香蒜醬蛋白烤地瓜

by | Nov 12, 2024 |

Ingredients (4 servings):
4 medium sweet potatoes
2 tbs avocado oil
Salt and pepper, to taste
1/2 cup organic pesto
1/3 cup toasted walnuts
1 cup organic egg white
Fresh basil leaves, for garnish
Directions:
1. Preheat oven to 400°F (200°C). Pierce sweet potatoes with a fork, place on a baking sheet, and bake for 45-50 minutes, until tender.
2. While sweet potatoes bake, put avocado oil, salt, and pepper. Spread on a baking sheet and roast for 15-20 minutes until blistered and juicy.
3. Pour egg white onto pan and scramble
4. Cut open the sweet potatoes, spread pesto inside, add egg white, and top with walnuts.
5. Garnish with fresh basil and serve warm.
—
材料（4份）：
4 個中等大小的紅薯
2 大匙 橄欖油
鹽和胡椒粉, 調味
1/2 杯有機香蒜醬
1/3 杯 烤核桃
1 杯蛋清
新鮮羅勒葉, 裝飾用
做法：
1. 將烤箱預熱至 400°F (200°C)。 用叉子將地瓜刺穿，放在烤盤上, 烘烤 45-50 分鐘, 直到變軟。
2. 烤地瓜時, 加入牛油果油, 鹽和胡椒。鋪在烤盤上烤 15-20 分鐘, 直到起泡且多汁。
3.將蛋白倒入鍋中, 炒勻
4. 將地瓜切開, 在裡面塗上香蒜沙司, 加入蛋清, 上面放上核桃。
5. 用新鮮羅勒裝飾, 趁熱享用。

Today is your opportunity to build the tomorrow you want

by | Nov 11, 2024 |

Did you know that exercise, especially strength training, is one of the secret sauces when trying to reverse diabetes, high cholesterol, and manage your weight? Every action you take today, no matter how small, will get you closer to where you want to be.
You don’t have to do it alone! Having a coach by your side can make all the difference. A coach not only guides you but also helps you stay accountable, motivated, and focused.
Please fill out the application below to schedule a FREE discovery call. http://AHealthierYouJourney.com/work-with-us
—
您是否知道運動, 尤其是肌力訓練, 是逆轉糖尿病, 高膽固醇和控制體重的主要秘訣之一？你今天採取的每一個行動, 無論多小, 都會讓你更接近你想要的目標。
您不必獨自完成！有一位教練在你身邊可以讓一切變得不同。教練不僅會指導您, 還會幫助您保持責任感, 積極性和專注力。
請填寫以下的申請表以方便安排免費諮詢。http://AHealthierYouJourney.com/work-with-us-chinese

Client Review in Yelp (客戶評論)

by | Nov 8, 2024 |

Sandra joined A Healthier You Journey in July 2024 with high blood pressure, high cholesterol, and pre-diabetes, seeking balance in her meals and a healthier lifestyle. Through the program, she was able to lower her blood pressure, cholesterol, and reverse type 2 diabetes. She also learned not only what to eat but also how much, when, and why. Embracing a plant-based focus, and incorporating a lot more colors and varieties. Sandra discovered that wellness isn’t “one size fits all”—it’s about tuning into her body’s unique needs. This journey has helped her build routines and confidence, leading to a lasting, positive lifestyle change.
If you need help developing positive lifestyle changes, please fill out the application below to schedule a FREE discovery call. http://AHealthierYouJourney.com/work-with-us
—
Sandra 於 2024 年 7 月加入“健康之旅”, 當時她有高血壓高膽固醇和前期糖尿病。透過該計劃, 她不僅了解了吃什麼, 還學習了應該吃多少、何時吃以及為什麼吃。Sandra注重以植物為基礎, 多吃不同顏色, 不同種類的蔬菜和植物蛋白, 她發現健康並不是“一刀切”，而是要適應她身體的獨特需求。這段旅程幫助她建立了日常生活習慣和信心，從而實現了持久、積極的生活方式的改變。
如果您需要幫助改變積極的生活方式，請填寫以下的申請表以方便安排免費諮詢。
http://AHealthierYouJourney.com/work-with-us-chinese

5 Ways to Improve Your Digestion (改善消化的 5 種方法)

by | Nov 7, 2024 |

Feeling bloated or sluggish? Let’s change that! Here are 5 easy ways to help improve your digestion:
1. Drink 8 glasses of water daily
2. Eat 50 kinds of plants
3. Reduce stress
4. Eat slowly
5. Eat mindfully
Implement these strategies today and start feeling the benefits of improved digestion. Your body will thank you for it! What will you try first? 💬🌟
—
感覺臃腫或遲緩？讓我們改變這一點！以下是幫助改善消化的 5 種簡單方法：
1. 每天喝8杯水
2. 吃50種植物
3. 減壓
4. 慢慢地吃
5. 食之有味
今天就實施這些策略, 開始感受改善消化的好處。您的身體會為此感謝您！您首先會嘗試什麼？ 💬🌟

QOTD- How many cups of water do you drink per day?

by | Nov 6, 2024 |

Staying hydrated is more than just quenching thirst—it’s a game-changer for energy, digestion, and mental clarity! 🧠✨ While 8 cups a day is a common guideline, everyone’s needs vary based on their activity level, diet, and climate. 🌞🚴‍♀️ Let’s keep each other inspired to stay healthy and hydrated!

So, how many cups of water do you drink per day?

Rainbow Salad in a Jar 梅森罐彩虹沙拉

by | Nov 5, 2024 |

Ingredients (2 servings):
For the Salad:
1 cup shelled edamame
1 medium red bell pepper, thinly sliced and cut into 1-inch pieces
1/2 cup shredded carrots
4 scallions, chopped
1 cup shredded purple cabbage (about 1/2 small head)
2 cups chopped Romaine lettuce (about 1 small head)
1 cup organic corn kernels
For the Ginger Sesame Dressing:
1 tsp grated fresh ginger
1 garlic clove, crushed/grate
1/2 tbs sesame oil
2 tbs lemon juice
1 tbs low sodium soy sauce
Directions:
1. Prepare the Dressing: In a small bowl, combine all dressing ingredients and mix well.
2. Assemble the Salad Jars:
*Place 2 tbs of the dressing at the bottom of each of the two large, quart-sized mason jars.
*Layer the salad ingredients in this order: edamame, red bell pepper, organic corn, carrots, scallions, cabbage and romaine
lettuce.
*1/2 cup edamame
*1/4 cup red bell pepper
*1/2 cup corn kernels
*1/4 cup carrots
*1 tbs scallions
*1/2 cup cabbage
*1 cup romaine lettuce
3. Store: Cover the jars and refrigerate until ready to eat.
4. Serve: Before eating, shake the jar well to toss the salad
5. Enjoy your refreshing and colorful salad jars!
—
材料 (2份)
沙拉：
1 杯去殼毛豆
1 個中等大小的紅甜椒, 切成薄片並切成 1 英寸的塊
1/2 杯胡蘿蔔絲
4 根蔥, 切碎
1杯紫椰菜, 切絲 (約1/2個小頭）
2杯 羅馬尼亞生菜, 切絲 (約1個小頭）
1 杯有機玉米粒
薑芝麻醬：
1 茶匙鮮薑, 磨碎
1 瓣蒜, 壓碎/磨碎
1/2 大匙芝麻油
2 大匙檸檬汁
1 大匙低鈉醬油
做法：
1.準備調味料: 在一個小碗中, 將所有調味料成分混合並攪拌均勻。
2. 組裝沙拉瓶：
*將 2 湯匙調味料放在2個Quart大小的大玻璃瓶的底部。
*將沙拉配料依以下順序分層: 毛豆, 紅燈籠椒, 有機玉米, 胡蘿蔔, 蔥, 紫椰菜和羅馬尼亞生菜。
3. 儲存: 蓋上罐子並冷藏至可食用。
4. 食用: 食用前, 搖勻罐子以拌入沙拉
5. 享受清爽多彩的玻璃瓶沙拉吧！

Consistency VS Motivation

by | Nov 4, 2024 |

Motivation comes and goes, but keeping consistency of a healthy routine leads to a healthier you. ✨ Imagine how you’d feel if you committed daily, even on tough days. Are you ready to show up for yourself regularly, not just when it’s easy?

Start with small, sustainable steps toward your wellness goals. Discipline is your ally—let it guide you in building habits that support your health. What’s one action you’ll commit to today? Let’s make every day count! 💪🌱

Work Hard, Stay Consistent, and Be Patient (努力工作, 保持一致, 並存著耐心)

by | Nov 1, 2024 |

Every drop of sweat, every healthy choice, and every moment of perseverance adds up. It’s not just about the destination; it’s about the growth you experience along the way.

When the path gets tough, remember why you started. With dedication and consistency, you can achieve the extraordinary! Celebrate every little victory, as each one brings you closer to your goals. We believe in you! Let us be your partners in this journey.

If you are ready for the real transformation, Please fill out the application below to schedule a FREE discovery call. http://AHealthierYouJourney.com/work-with-us

—

每一滴汗水、每一個健康的選擇、每個時刻的堅持都積少成多。這不僅是目的地的問題; 而是你一路上所經歷的成長。

當道路變得艱難時, 請記住你開始的原因。憑藉奉獻精神和堅持不懈, 您可以實現非凡！慶祝每一次小小的勝利，因為每一次勝利都會讓您更接近目標。我們相信你！讓我們成為您這段旅程的合作夥伴。

如果你準備好進行真正的轉變, 請填寫以下的申請表以方便安排免費諮詢。http://AHealthierYouJourney.com/work-with-us-chinese

The Vibe Vegan Restaurant in Costa Mesa

by | Oct 30, 2024 | ,

We visited one of my favorite organic vegan restaurants called The Vibe. We used to go to the Newport Beach one and found out that they have other locations in Costa Mesa and Dana Point. This past weekend, we tried the one in Costa Mesa. We ordered the Macro bowl and Bombay bowl. They are both really good. They don’t use any proinflammatory seed oils in their food and they use compostable utensils. Everything is super flavorful and delicious. Love the ambiance inside as well. If you guys are in the area. You should check it out!
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我們去了我最喜歡的有機素食餐廳之一，名為 Vibe。我們曾經去過Newport 那家, 在谷歌搜尋時發現他們在 Costa Mesa和Dana Point 還有開分店。過去的週末, 我們嘗試了Costa Mesa的一家。我們點了宏觀碗和孟買碗, 他們倆都很好吃。他們的食物中不使用任何會引致發炎的種子油, 並且使用可堆肥的器具。一切都超級美味可口。 我也很喜歡裡面的氣氛。如果你們住該區附近或者經過, 記得要來試一試！

Kelp Noodle Salad 海帶面沙拉

by | Oct 29, 2024 |

Ingredients (3 servings)
Salad:
1 lb bag of kelp noodles, rinsed
1 cup carrots, shredded
1 large zucchini
2 mangos
Sliced scallions, for garnish
Cilantro, optional, for garnish
Organic Extra Firm Tofu, optional, for extra protein

Dressing:
1 garlic clove, minced
1/2 cup plus unsalted peanut butter
1/2 lime
2 tbs low sodium soy sauce
1 tbs toasted sesame oil
1/4 tsp crushed chili flakes
1 tbs Sriracha
2 tbs water

Directions:
1. Rinse the kelp noodles in water and drain in a colander. Place in a large mixing bowl.
2. Spiralize the zucchini using the spiralizer or shred it. Place in a bowl with the kelp noodles
3. To slice the mango, cut down the wide side of each mango. Scoop away the flesh using a spoon and slice into thin strips. Run your knife along the thin side of the mango. Use your spoon again to scoop the flesh away from the skin, then slice the flesh into thin strips. Place the mango in the bowl with the kelp and zucchini noodles.
4. To prepare the dressing, whisk all dressing ingredients together in a medium bowl. Pour over the salad and toss to combine. The kelp noodles will soften in a couple minutes in the dressing. Garnish as desired, with scallions, chopped peanuts and cilantro

—

材料 (3份):
沙拉：
1磅袋海帶面, 沖洗乾淨
1杯紅蘿蔔, 切絲
1 個意大利瓜
2 個芒果
切碎的蔥, 裝飾用
香菜, 可選, 裝飾用

醬汁：
1 瓣蒜, 切碎
1/2 杯無鹽花生醬
半個青檸
2 大匙低鈉醬油
1 大匙烤芝麻油
1/4 茶匙碎辣椒片
1 湯匙是拉差
2 大匙水

做法：
1.海帶面用水簡單沖洗一下, 然後放入濾鍋中瀝乾。放入一個大攪拌碗中。
2. 使用螺旋器將意大利瓜螺旋化, 或切絲。與海帶麵一起放入碗中
3. 將芒果切片, 切掉每個芒果的寬邊。用湯匙把果肉挖出來, 切成細條。把刀沿著芒果薄的一面劃過。再次用湯匙將果肉從皮上挖下來, 然後將果肉切成細條狀。將芒果與海帶和意大利瓜麵條一起放入碗中。
4. 準備調味料時, 將所有調味料成分放入一個中等大小的碗中攪拌。倒在沙拉上, 攪拌均勻。海帶麵條在調味料中幾分鐘後就會變軟。根據需要裝飾, 用蔥, 切碎的花生和香菜

Join us for an insightful Instagram Live on Managing Diabetes with me and Dr. Theresa Wong!

by | Oct 28, 2024 |

This Wednesday, October 30th at 11am PST, Dr. Wong and I will dive into practical strategies for living well with diabetes, from nutrition tips to lifestyle changes that make a difference. Whether you’re managing diabetes or supporting someone who is, this session will offer valuable guidance to help you feel empowered and informed. Bring your questions, grab a cup of tea, and tune in live for a supportive, interactive discussion. We can’t wait to see you there! ✨

Glute Workout

by | Oct 25, 2024 |

Want to get the most out of your glute exercises? Join me as I share the do’s and don’ts for working your glutes! Let’s make sure you’re building strength the right way. Whether you’re just starting or have been at it for a while, these tips will help you achieve your goals safely. 💪

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想要充分利用臀部運動嗎？跟我一起分享鍛鍊臀肌的注意事項！讓我們確保您以正確的方式增強力量。無論您是剛開始還是已經使用了一段時間, 這些提示都將幫助您安全地實現目標。 💪

What are GMOs and Why are they Bad For You 什麼是基因改造生物以及為什麼它們對您有害

by | Oct 24, 2024 |

Did you know that Genetically Modified Organisms (GMOs) are altered in ways that don’t happen naturally? While they can boost crop yields, they might also cause allergies, digestive issues, and hormone imbalances from chemicals like glyphosate.
Make the smart choice for your health—opt for Organic and Non-GMO foods! We’re here to help you every step of the way! Connect with our experts for personalized tips on finding “Non-GMO” and “organic” options that are best for you. 🌿
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您是否知道基因改造生物 (GMO) 的改變方式並非自然發生？雖然它們可以提高農作物產量, 但也可能導致過敏, 消化問題以及草甘膦等化學物質引起的荷爾蒙失衡。
為了您的健康做出明智的選擇—選擇非基因改造食品！我們隨時為您提供協助！與我們的專家聯繫, 獲取個人化提示, 找到最適合您的「非基因改造」和「有機」選擇。 🌿