blog

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

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!
—
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. 💪

—

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. 🌿
—
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。 🌿

First Dragon Fruit of the Year

by | Oct 23, 2024 |

Look what just appeared in my garden—just harvested my one and only dragon fruit this year! 🐉🌱🌸 Hopefully it grows more in the year to come ❤️
—
看看我的花園裡剛剛出現了什麼——今年剛剛收穫了我唯一的一個火龍果！ 🐉🌱😍希望來年能長得更好❤️

Root Vegetables Chickpea Bowl 根莖菜鷹嘴豆碗

by | Oct 22, 2024 |

Ingredients (1 serving):
1 cup kale chopped small
1/2 cup spinach small handful
1/2 cup roasted Beets diced
1/2 roasted sweet potato diced
1/2 avocado sliced
1/2 cup chickpeas canned
1/2 cup quinoa cooked

*Lemon Tahini Dressing
2 tbs tahini
1 tsp lemon juice
2 tbs water

Directions:
1. Place the kale and spinach as the base on your plate or in your bowl
2. Add the roasted beets, roasted sweet potato, avocado, chickpeas and quinoa to the bowl.
3. Top with lemon tahini Dressing
4. Mix all together and enjoy!

*Lemon Tahini Dressing
1. Combine tahini, lemon juice and water
2. Mix until smooth/creamy
Pour onto prepared bowl


—

材料 (1份):
1 杯羽衣甘藍, 切碎
1/2 杯菠菜, 一小把
1/2 杯烤甜菜, 切丁
1/2 烤地瓜, 切丁
1/2 酪梨, 切片
1/2 杯低鹽鷹嘴豆鷹嘴豆
1/2 杯煮熟的藜麥

*檸檬芝麻醬
2 大匙芝麻醬
1 茶匙檸檬汁
2 大匙水

做法：
1. 將羽衣甘藍和菠菜當作底料放在盤子或碗中
2. 將烤甜菜、烤地瓜、酪梨、鷹嘴豆和藜麥放入碗中。
3. 上面撒上檸檬芝麻醬
4. 將所有內容混合在一起即可享用！

*檸檬芝麻醬
1. 將芝麻醬、檸檬汁和水混合
2. 攪拌至光滑
倒入準備好的碗中

Hong Kong Association of Southern California Business Mixer (南加州香港協會商務社交活動)

by | Oct 21, 2024 |

Thanks for inviting me to speak at the Hong Kong Association of Southern California business mixer event last Thur! 🎤🤝 It was a wonderful chance to meet new people and share ideas. I was able to share my entrepreneurship journey as a Dietitian coach.
—
昨天在南加州香港協會商業混合活動上發表了愉快的演講！ 🎤🤝 這是結識新朋友和分享想法的絕佳機會。有機會分享一下我做營養教練的企業家旅程

3 Exercises to Lower Your Blood Sugar Immediately (3 種快速降低血糖的運動)

by | Oct 18, 2024 | ,

Are you looking for quick and effective ways to manage your blood sugar levels? Physical activity plays a vital role in regulating glucose levels in your body. Today, I’m excited to share 3 simple exercises that can help you lower your blood sugar and improve your overall well-being! 🏃‍♂️💪

—

您是否正在尋找快速有效的方法來管理您的血糖水平？體力活動在調節體內血糖水平方面起著至關重要的作用。今天, 我很高興與大家分享3個簡單的練習, 它們可以幫助您降低血糖並改善您的整體健康！ 🏃‍♂️💪

Yoga Class at Happy Humble Hub – Happy Humble Hub 的瑜珈課

by | Oct 17, 2024 |

Did yoga class at Happy Humble Hub tonight in a magical place with my intern Yuyun. They have yoga class there every Tue night at 630pm. Come check out the class if you are in the area.
—
今晚和我的營養實習生 Yuyun 在 Happy Humble Hub 一個 夢幻 的地方上了一節瑜伽課。他們每週二晚上 6:30pm 都有瑜珈課。如果您在聖蓋博地區, 請也來參加。

4 Things that Keep You from Burning Fat in Your 40s and Beyond 4 件事讓你在 40 多歲時無法燃燒脂肪

by | Oct 16, 2024 |

Are you tired of battling stubborn pounds as you enter your 40s and beyond? You’re not alone! Many face these frustrating challenges, but it doesn’t have to be this way. It’s time to take control and break through the barriers that are holding you back from reaching your weight loss goals!
Here are four critical obstacles that could be sabotaging your fat-burning efforts, along with powerful strategies to overcome them.
🌟 Ready to transform? We’re here to empower you with a personalized approach that tailors the right food choices and a balanced fitness plan specifically for you! Let’s ignite your potential and achieve the vibrant, healthy life you deserve!
—
當您進入 40 多歲時, 您是否厭倦了與頑固的體重作鬥爭？你並不孤單！許多人面臨著這些令人沮喪的挑戰, 但情況不一定如此。是時候掌控並突破阻礙您實現減重目標的障礙了！
以下是可能破壞您的脂肪燃燒努力的四個關鍵障礙, 以及克服這些障礙的強大策略。
🌟 準備好改變您的旅程了嗎？我們隨時為您提供個人化的方法, 專門為您量身定制合適的食物選擇和均衡的健身計劃！讓我們激發您的潛力, 實現您應得的充滿活力的健康生活！

Rainbow Quinoa Fried ‘Rice’ 五彩藜麥炒飯

by | Oct 15, 2024 |

Ingredients (4 servings):
2 cup dried quinoa, rinsed
3 cups water or low-sodium vegetable broth
1 can black beans, low sodium
1 cup corn kernel
1 3/4 mushrooms, sliced
2 carrots, peeled and diced
3 scallions, thinly sliced (green and white parts)
1 small zucchini, diced
1 cup cabbage, shredded
1/2 cup bell pepper (any color), cored and diced
1 tbs sesame oil
3 tbs low sodium tamari sauce
2–3 tsp garlic powder
sriracha hot sauce (optional)
Directions:
1. Rinse your quinoa in a fine mesh sieve under cool running water. In a medium sauce pan combine quinoa with 1 3/4 cups water or vegetable broth, bring to a boil, simmer covered for 15 minutes. Once done, remove the cover and let it set for another 10 minutes to soak up the excess water. Fluff with a fork and set aside. (Or use this fail-proof Instant Pot Quinoa recipe)
2. In wok or large skillet, heat oil over medium high, add vegetables, black beans, and stir fry for 1 minute or so. Add tamari, garlic powder and other seasonings to taste. Cook for another 3 – 4 minutes stirring occasionally, use a lid if needed to help soften the vegetables a bit.
3. Add in quinoa to the veggie mixture, turn heat to high, cook another 3 – 5 minutes stirring constantly adding a drizzle of oil if the mixture seems too dry.
Serve warm. Top with a little sriracha or tamari if you like.
—
材料 (4份):
2 杯乾藜麥, 沖洗乾淨
3 杯水或低鈉蔬菜湯
1 罐低鹽黑豆
1 杯玉米粒
1 3/4 蘑菇, 切片
2 根胡蘿蔔, 去皮切丁
3 根蔥, 切成薄片（綠色和白色部分）
1 個小西葫蘆, 切丁
1 杯高麗菜, 切絲
1/2 杯燈籠椒 (不同顏色), 去核並切丁
1 大匙芝麻油
3 大匙低鈉醬油
2–3 茶匙大蒜粉
是拉差辣醬和蒜粉, 可選
做法：
1. 將藜麥放入細網篩中, 用冷水沖洗。在中等大小的平底鍋中, 將藜麥與水或蔬菜湯混合, 煮沸, 蓋上小火煮 15 分鐘。完成後, 取下蓋子, 再放置 10 分鐘以吸收多餘的水。用叉子弄鬆並放在一邊。(或使用這個萬無一失的即溶藜麥食譜）
2. 在炒鍋或大煎鍋中, 將油加熱至中高, 加入蔬菜, 黑豆, 炒約1分鐘。加入醬油, 蒜粉和其他調味料。再煮 3 – 4 分鐘, 偶爾攪拌, 如果需要, 可以蓋上蓋子, 以幫助軟化蔬菜。
3. 將藜麥加入蔬菜混合物中, 將火調高, 再煮 3 – 5 分鐘, 不斷攪拌, 如果混合物看起來太乾，可加入少許油。
趁熱食用。如果你喜歡的話, 可以在上面放一點是拉差或醬油。

Falling off the Wagon

by | Oct 11, 2024 | ,

Struggling to stay consistent with your diet? Feeling like you’re constantly falling off the wagon with sugary snacks and social gathering? I know it’s frustrating, but you’re not alone. Diet slip-ups can derail your progress, but with the right guidance, you can get back on track.
Experience real transformation through small, manageable steps and ongoing support. Track your progress, stay motivated, and build lasting habits with professional help. Reach out today and start your journey to a healthier, happier you! 🚀💪🙌
Let’s make this weekend your turning point—enjoy it while staying on track. Have any eating-out plans for the weekend? Make sure to incorporate a balanced diet into your meals!
—
努力保持飲食一致？覺得自己總是因為含糖零食和出外應酬而推遲開始改變習慣？這很令人沮喪, 但你並不孤單。飲食失誤可能會破壞您的進步, 但透過正確的指導, 您可以回到正軌。
透過小的, 容易接受的步驟和持續的支援體驗真正的改變。在專業幫助下追蹤您的進度, 保持動力並養成持久的習慣。今天就行動起來, 開始您的健康、快樂之旅吧！ 🚀💪🙌
讓這個週末成為你的轉捩點——在保持正軌的同時享受它。週末有出去吃飯的計畫嗎？確保將均衡飲食納入您的餐點中！

We are not what we eat, we are what we absorb 我們不是我們所吃的, 而是我們所吸收的

by | Oct 10, 2024 |

A diverse and balanced gut microbiome is vital for optimal nutrient absorption and overall health. Factors like diet, lifestyle, and medications can significantly impact the composition and function of gut bacteria.
If you or your older parents try to gain weight by increasing calories but have not seen any results, please fill out the application below to schedule a FREE discovery call. http://AHealthierYouJourney.com/work-with-us
—
多樣化且平衡的腸道微生物組對於最佳營養吸收和整體健康至關重要。飲食, 生活方式和藥物等因素會顯著影響腸道細菌的組成和功能。
如果您或您年長的父母嘗試透過增加卡路里來增加體重, 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

Foods to Add to Your Meals to Lower Blood Sugar 降低血糖的三種食物

by | Oct 9, 2024 |

Here are three incredible foods to incorporate into your meals that can help stabilize blood sugar levels:
1. Ceylon Cinnamon
2. Flax Seeds
3. Chia Seeds
✨ Small changes can lead to big results!
—
管理血糖水平對於維持整體健康至關重要, 進行簡單的飲食調整可以產生顯著的效果。以下是三種令人難以置信的食物, 可以添加到您的膳食中, 它們可以幫助穩定血糖水平, 同時添加味道和營養：
1. 錫蘭肉桂
2. 亞麻籽
3. 奇亞籽
✨ 小改變可以帶來大成果！