https://sophiehung.com/, https://youtube.com/@coachsophiehung

Coach Sophie Hung 營養師 & 健身教練孔丹琪, 364 S Willard Avenue, San Gabriel, CA (2026)

05/01/2026

You’ve cleaned up your diet… so why do you still feel bloated, tired, and off? Because food isn’t the whole story, movement could be another factor. When you don’t move, your gut slows, good bacteria drop, and inflammation builds. But once you start moving, everything begins to shift.

Exercise helps your gut by:
• Improving bacterial balance
• Producing compounds that nourish your gut lining
• Reducing inflammation
• Strengthening your gut barrier

It also supports digestion by:
• Stimulating gut movement (helps prevent constipation)
• Improving blood flow to your digestive system
• Boosting metabolism for better nutrient absorption

If you’re tired of guessing and want a simple plan that actually works, DM us the word READY or schedule your FREE Strategy Session with Sophie today using the link in the profile.

Don't forget to SAVE this, SHARE it and FOLLOW for more!

---

你已經改善飲食了……但為什麼還是覺得腹脹, 疲倦, 全身不舒服呢？因為飲食並非全部原因, 運動也可能是另一個因素。當你缺乏運動時, 腸道蠕動會減慢, 有益菌減少, 發炎也會加劇。但一旦你開始運動, 一切都會開始好轉。

運動對腸道有益的面向包括：
• 改善菌叢平衡
• 產生滋養腸道內壁的化合物
• 減少炎症
• 增強腸道屏障

運動還能促進消化：
• 刺激腸道蠕動 (有助於預防便秘)
• 改善消化系統的血液循環
• 促進新陳代謝, 從而更好地吸收營養

如果你厭倦了盲目摸索, 想要一個真正有效的簡單計劃, 私訊我們 "準備好” 或點擊個人資料中的鏈接，立即與 Sophie 預約免費策略諮詢。

別忘了保存, 分享並追蹤我們, 以獲得更多精彩內容！

#營養師 #健身教練 #減肥 #養生 #運動 #觀念改變 #糖尿病 #腎衰竭 #腸胃健康 #精彩人生 #逆轉糖尿病 #控制血糖 #長壽 #膽固醇

04/30/2026

High cholesterol is not just about what you eat. Even if you avoid fatty foods, your levels can still go up because of what’s happening inside your body.

3 key drivers to understand are:
• Chronic inflammation:
Inflammation damages tissues, prompting the body to produce more cholesterol as protection.
• Gut dysbiosis:
It raises cholesterol by disrupting bile metabolism, increasing inflammation, and reducing cholesterol excretion.
• Insulin resistance:
High blood sugar and poor insulin response disrupt cholesterol balance. Improving blood sugar can help normalize levels.

This is why focusing only on lowering your cholesterol number is not enough. To truly improve it, you need to address the root causes and support your body with the right habits:
• Follow an anti-inflammatory diet:
Prioritize whole, nutrient-rich foods, including vegetables, healthy fats, lean proteins, and sources of omega-3s, fiber, and antioxidants.
• Support gut health by incorporating these foods to your diet:
1. Probiotics from fermented foods like yogurt and kimchi
2. Prebiotic foods such as garlic, onions, and asparagus
• Cut back on processed foods and sugar:
Processed foods like sugary drinks, packaged snacks, fast food, instant meals, and processed meats can drive inflammation and insulin resistance, worsening cholesterol levels.
• Stay physically active:
Consistent exercise helps raise HDL (good cholesterol) while lowering triglycerides.

If you’re tired of guessing and want to understand what’s really driving your cholesterol, DM us the word READY or schedule your FREE Strategy Session with Sophie today using the link in the profile.

Don't forget to SAVE this, SHARE it and FOLLOW for more!

---

高膽固醇不僅僅是關乎你的飲食習慣。即使你刻意避開高脂肪食物, 體內的膽固醇水平仍可能因身體內部的生理狀況而升高。

以下是三個需要了解的關鍵成因：
• 慢性發炎：
發炎會損傷組織, 促使身體產生更多的膽固醇以起到保護作用。
• 腸道菌叢失衡：
這種失調會透過擾亂膽汁代謝, 加劇發炎反應以及減少膽固醇排泄, 從而導致膽固醇水平升高。
• 胰島素抗性：
高血糖和胰島素反應遲鈍會打破體內的膽固醇平衡。改善血糖狀況有助於將膽固醇水平恢復至正常範圍。

正因如此, 僅僅專注於降低膽固醇的數值是遠遠不夠的。若想真正改善這種狀況, 你必須從根源入手, 並透過養成正確的習慣來支持身體的健康運作：
• 遵循抗發炎飲食原則：
優先選擇天然, 營養豐富的全食, 包括各類蔬菜, 健康脂肪, 優質瘦肉蛋白, 以及富含Omega-3脂肪酸, 膳食纖維和抗氧化劑的食物。
• 透過在飲食中加入以下食物來維護腸道健康：
來自優格, 泡菜等發酵食品的益生菌；
大蒜, 洋蔥, 蘆筍等富含益生元的食物。
• 減少攝取加工食品和糖分：
含糖飲料, 包裝零食, 快餐, 速食餐以及加工肉類等加工食品, 可能會引發發炎和胰島素阻抗, 導致膽固醇水平惡化。
• 保持身體活躍：
堅持規律的體能活動有助於提高高密度脂蛋白 (即「好膽固醇」) 的水平, 同時降低三酸甘油酯的含量。

如果您厭倦了猜測, 想要了解真正影響您膽固醇水平的因素, 私訊我們 "準備好” 或點擊個人資料中的鏈接，立即與 Sophie 預約免費策略諮詢。

別忘了保存, 分享並追蹤我們, 以獲得更多精彩內容！

#營養師 #健身教練 #減肥 #養生 #運動 #觀念改變 #糖尿病 #腎衰竭 #腸胃健康 #癌症康復 #精彩人生 #逆轉糖尿病 #控制血糖 #長壽 #膽固醇 #功能營養 #根源 #整體健康 #全方位 #環境毒素

04/29/2026

What if your daily blood sugar spikes are quietly affecting your brain more than you realize? 🧠

Your brain uses glucose, but it works best with steady levels, not constant highs and crashes. When blood sugar keeps spiking and dropping, it can stress the body and brain over time and may contribute to inflammation and insulin resistance in brain cells, which are being studied in relation to cognitive decline.

This is why Alzheimer’s is sometimes discussed as metabolically linked, often referred to as “Type 3 Diabetes” in research contexts.

Over time, this may show up as:
• brain fog 🫧
• poor focus
• memory lapses
• mental fatigue

And the key point is, it’s not one spike, but the daily pattern that builds over time. The good news is you can support your brain by stabilizing blood sugar.

📷 Watch the full video to learn more

If you want a more personalized approach to your metabolic and brain health, DM us the word READY or schedule your FREE Strategy Session with Sophie today using the link in the profile.

Don't forget to SAVE this, SHARE it and FOLLOW for more!

---

如果你每天血糖的波動正在悄悄地影響你的大腦, 而你卻渾然不覺, 那該怎麼辦？ 🧠

大腦需要葡萄糖, 但它在穩定的血糖水平下運作最佳, 而不是血糖持續升高和下降。當血糖不斷波動時, 長期下來會對身體和大腦帶來壓力, 並可能導致腦細胞發炎和胰島素阻抗, 而這些因素正與認知能力下降有關。

這就是為什麼阿茲海默症有時被認為與代謝有關, 在研究中常被稱為「第3型糖尿病」。

隨著時間的推移, 這可能會表現為：
• 腦霧 🫧
• 注意力不集中
• 記憶力衰退
• 精神疲勞

關鍵在於, 並非一次的血糖飆升, 而是日積月累的血糖波動模式。好消息是, 你可以透過穩定血糖來支持你的大腦。

📷 觀看完整影片以了解更多信息

如果你想要更個人化的血糖控制和大腦健康方案, 私訊我們 "準備好” 或點擊個人資料中的鏈接，立即與 Sophie 預約免費策略諮詢。

別忘了保存, 分享並追蹤我們, 以獲得更多精彩內容！

#營養師 #健身教練 #減肥 #養生 #運動 #觀念改變 #糖尿病 #腎衰竭 #腸胃健康 #癌症康復 #精彩人生 #逆轉糖尿病 #控制血糖 #長壽 #膽固醇 #功能營養 #根源 #整體健康 #全方位 #阿茲海默症

04/28/2026

This soup helps improve blood sugar control, supports heart health by lowering LDL cholesterol, and promotes a healthier gut through fiber and prebiotics. By incorporating beans, it also helps reduce animal protein intake while still meeting protein needs. Slow, pressure-based cooking further supports nutrient absorption and digestion. 這款湯有助於改善血糖控制，透過降低低密度脂蛋白（LDL）膽固醇來維護心臟健康，並藉助膳食纖維和益生元促進腸道健康。由於加入了豆類，它還能在滿足人體蛋白質需求的同時，幫助減少動物性蛋白質的攝取。此外，採用慢燉或加壓烹調的方式，更有助於促進營養素的吸收與消化。⬇️

Chicken & Black Bean Soup (2 Easy Ways 🥣) 雞肉黑豆湯 (2種簡易做法 🥣)

Same nourishing soup, just choose what fits your time 同樣的滋補湯品，只需選擇適合您時間的那一款 🤍

Ingredients (4 servings):
1 lb organic free-range chicken breast/thighs (skin removed, visible fat trimmed)
2 cups canned black beans OR ½ cup dried black beans (soaked overnight 8–12 hrs, drained)
2 tomatoes, halved
1 medium carrot, sliced
2 stalks celery, chopped
1 medium red onion, chopped
3 cloves garlic, crushed
4–5 cups water
1 tsp salt (adjust to taste)

🥫 Option 1: Quick & Easy (Canned Beans)
• Add chicken, tomatoes, carrot, celery, onion, garlic, and water to a pot
• Bring to a boil over medium-high heat
• Reduce heat, cover, and simmer for 30–40 minutes until chicken and veggies are tender
• Remove chicken, discard skin and visible fat, shred meat, then return to pot
• Skim off excess fat from the surface of the soup
• Add canned black beans and simmer for 5–10 minutes
• Season with salt, stir, and serve warm

🌱 Option 2: From Scratch (Dry Beans – Instant Pot)
• Add chicken, soaked black beans, tomatoes, carrot, celery, onion, garlic, and water to the Instant Pot
• Close lid, set to sealing, cook on High Pressure for 20–25 minutes
• Let pressure release naturally for 15–20 minutes, then release remaining pressure
• Remove chicken, discard skin and visible fat, shred meat, then return to pot
• Skim off excess fat from the surface of the soup
• Season with salt, stir, and serve warm

For more healthy recipe ideas, visit our website blog. Link in my profile.

---

食材（4人份）：
1磅有機放養雞胸肉/雞腿肉（去皮，剔除可見脂肪）
2杯罐裝黑豆或 ½杯乾黑豆（需提前浸泡過夜，約8–12小時，並瀝乾水分）
2個番茄，對半切開
1根中等大小胡蘿蔔，切片
2根西芹，切段
1 中等大小紅洋蔥，切丁
3瓣大蒜，拍碎
4–5杯水
1茶匙鹽（可依個人口味調整）

🥫 方案1：快速簡單（使用罐裝黑豆）
• 將雞肉、番茄、胡蘿蔔、西芹、洋蔥、大蒜和水一同放入鍋中
• 以中高火加熱至沸騰
• 轉小火，蓋上鍋蓋，慢燉30–40分鐘，直至雞肉和蔬菜變軟爛
• 取出雞肉，剔除雞皮及可見脂肪，將肉撕成絲狀，隨後放回鍋中
• 撇去湯麵浮油
• 加入罐裝黑豆，繼續慢燉5–10分鐘
• 加鹽調味，攪拌均勻，趁熱享用

🌱 方案2：從零開始法（使用乾黑豆 —— 適用Instant Pot/高壓鍋）
• 將雞肉、泡好的黑豆、番茄、胡蘿蔔、西芹、洋蔥、大蒜和水一同放入Instant Pot（壓力鍋）中
• 蓋上鍋蓋，將排氣閥調至「密封」（Sealing）位置，選擇「高壓」（High Pressure）模式烹調20–25分鐘
• 烹調結束後，讓其自然洩壓15–20分鐘，隨後手動排盡剩餘壓力
• 取出雞肉，剔除雞皮及可見脂肪，將肉撕成絲狀，隨後放回鍋中
• 撇去湯麵浮油
• 加鹽調味，攪拌均勻，趁熱享用

Both versions are rich in protein, fiber, and gut-supporting nutrients 這兩個版本均富含蛋白質、纖維以及有益腸道的營養素。✨

想了解更多健康食譜，請造訪我們的網站部落格。連結在我的個人資料裡。

#營養師 #健身教練 #減肥 #養生 #糖尿病 #高血壓 #膽固醇 #腎衰竭 #健康食譜 #腸道健康 #腎臟健康 #長壽

04/27/2026

People often assume it comes down to luck or genetics. But the truth is, it's more than that. People who look younger and have more energy than their chronological age their old age, it’s habit and hard work! The gap between these two lives is shaped by the small, everyday decisions that usually go unnoticed.

Take a moment to go through each slide, because within this carousel is a glimpse of who you’re becoming right now. Not years from now. Not someday. It’s already happening.

Your daily habits, your energy, your routines, and the choices you make when no one is paying attention are gradually shaping your body, your health, and your future.

So take a second to reflect… which direction are your choices leading you toward today?

If you want to understand how fast your body and each of the organ systems is aging, take the TruAge + TruHealth™ now. DM us the word "AGE" or schedule your FREE Strategy Session with Sophie today using the link in the profile.

Don't forget to SAVE this, SHARE it and FOLLOW for more!

---

人們常常認為這取決於運氣或基因。但事實並非如此。這兩種生活之間的差距, 是由那些通常被忽視的日常小決定所塑造的。

請花點時間瀏覽每一頁, 因為你可以看到你正在成為什麼樣的人。不是幾年後, 也不是未來的某一天, 它已經開始了。

你的日常習慣, 你的精力, 你的作息, 以及你在無人注意時所做的選擇, 都在潛移默化地塑造你的身體, 你的健康和你的未來。

所以, 請花點時間思考…你今天的選擇正將你引向何方？

如果您想了解您的身體及各器官系統的老化速度, 請立即進行 TruAge + TruHealth™ 檢測。私訊我們 "年齡” 或點擊個人資料中的鏈接，立即與 Sophie 預約免費策略諮詢。

別忘了保存, 分享並追蹤我們, 以獲得更多精彩內容！

# #營養師 #健身教練 #減肥 #養生 #運動 #觀念改變 #糖尿病 #腎衰竭 #腸胃健康 #癌症康復 #精彩人生 #逆轉糖尿病 #控制血糖 #長壽 #膽固醇 #功能營養 #根源 #整體健康 #全方位 #環境毒素

04/24/2026

Deep sleep is not optional. It’s where your body actually recovers. This is when your body restores tissues, regulates hormones, supports blood sugar, and lowers inflammation.

So how do you improve it?

It comes down to your environment, your daily habits, and how you wind down at night ⬇️

1. Environment optimization:
• Keep your room cool (60–67°F / 15–19°C)
• Keep it dark using blackout curtains or an eye mask
• Reduce noise with earplugs or white/pink noise
• Support cooling with a warm bath or shower before bed
• Add a weighted blanket if it helps you relax

2. Lifestyle & Habits:
• Keep a consistent sleep schedule
• Avoid alcohol in the evening
• Avoid caffeine in the evening
• Finish eating 3–4 hours before bed
• Move your body regularly
• Avoid intense workouts close to bedtime
• Get daily sunlight exposure

3. Relaxation & Wind-Down:
• Practice deep breathing
• Meditate
• Read before bed

All of these work together.

Because improving deep sleep isn’t about one habit, it’s about giving your body consistent signals that it’s safe to rest and recover.

If your energy, blood sugar, or focus has been off, this is a good place to start. DM us the word READY or schedule your FREE Strategy Session with Sophie today using the link in the profile.

Don't forget to SAVE this, SHARE it and FOLLOW for more!

---

深度睡眠絕非可有可無, 它正是身體真正進行修復的階段。在此期間, 身體會修復組織, 調節荷爾蒙, 維持血糖平衡並減輕發炎反應。

那麼, 該如何改善深度睡眠呢？

關鍵在於你的睡眠環境, 日常習慣, 以及每晚睡前的放鬆方式 ⬇️

1. 優化環境：
• 保持室內涼爽 (60–67°F / 15–19°C)
• 利用遮光窗簾或眼罩保持環境黑暗
• 使用耳塞或播放白/粉紅噪音來降低噪音幹擾
• 睡前洗個溫水澡或淋浴, 有助於身體降溫放鬆
• 如果有助於放鬆, 可以嘗試使用加重毛毯

2. 生活方式與習慣：
• 保持規律的睡眠作息
• 晚上避免飲酒
• 晚上避免攝取咖啡因
• 睡前 3–4 小時停止進食
• 堅持規律運動
• 睡前避免進行劇烈運動
• 確保每天接受日照

3. 放鬆與助眠：
• 練習深呼吸
• 進行冥想
• 睡前閱讀

所有這些因素都是相輔相成的。
因為改善深度睡眠並非僅僅依賴某一個單一習慣, 而是要持續不斷地向身體發出信號: 現在是安全且適宜休息與恢復的時候了。

如果你近期感到精力不足, 血糖波動異常或註意力難以集中, 那麼從改善深度睡眠入手, 將會是一個非常好的起點。私訊我們 "準備好” 或點擊個人資料中的鏈接，立即與 Sophie 預約免費策略諮詢。

別忘了保存, 分享並追蹤我們, 以獲得更多精彩內容！

#營養師 #健身教練 #廣東話營養師 #國語營養師 #中文營養師 #糖尿病 #二型糖尿病 #控制血糖 #逆轉糖尿病 #逆轉胰島素抗性 #睡眠 #深層睡眠

04/23/2026

Feeling anxious, drained, or mentally overwhelmed for no clear reason?

Your brain relies on a few key systems working together. GABA (Gamma-Aminobutyric Acid) is your main calming neurotransmitter that helps slow down an overactive mind. Endorphins are your natural “feel-good” chemicals that help lift mood, reduce pain, and boost energy. Oxytocin is the bonding hormone that supports feelings of safety, trust, and emotional connection.

But modern habits like constant scrolling, chronic stress, and disconnection can quietly throw these systems off balance, leaving you feeling stuck in stress mode more often than you realize.

If your brain has been feeling off, start here 👇

1. Natural GABA (Calm + Relaxation)
Slows down overactive brain activity and prepares your body for rest:
✨ Breathe slowly
✨ Practice yoga
✨ Meditate
✨ Take a warm bath
✨ Spend quiet time in nature
✨ Listen to calming music

2. Natural Endorphins (Mood + Energy Boost)
Your body’s natural way to lift mood and reduce stress:
✨ Take the stairs
✨ Go for a jog
✨ Do 10 push-ups
✨ Dance for a few minutes
✨ Do jumping jacks
✨ Stretch your body
✨ Ride a bike
✨ Take a brisk walk
✨ Play a sport

3. Natural Oxytocin (Connection + Bonding)
Helps you feel safe, connected, and emotionally grounded:
✨ Call a friend
✨ Pet an animal
✨ Show gratitude
✨ Smile at a stranger
✨ Write a kind note
✨ Give a compliment
✨ Tell someone you appreciate them
✨ Be present in the moment

When you support these systems consistently, you don’t just “feel better” for a moment, you build the ability to focus better, handle stress better, and actually feel rested again.
Because your brain isn’t broken. It’s just been overstimulated… and under-supported.
Don’t forget to SAVE this, SHARE it, and FOLLOW for more 🧠✨

---

感到焦慮、疲憊或精神亢奮卻找不到原因？

你的大腦依靠幾個關鍵系統協同運作。 GABA (γ-氨基丁酸) 是主要的鎮靜神經傳導物質, 有助於減緩過度活躍的思維。內啡肽是天然的“快樂激素”, 有助於提升情緒, 減輕疼痛和增強精力。催產素是一種促進情緒連結的激素, 有助於增強安全感, 信任感和情緒連結感。

但是, 像是不停地刷手機, 長期處於壓力狀態以及缺乏人際交往等現代生活習慣, 會在不知不覺中打破這些系統的平衡, 讓你比自己意識到的更頻繁地陷入壓力模式。

如果你的大腦感覺不太對勁, 不妨從這裡開始👇

1. 天然 GABA（平靜 + 放鬆）
減緩過度活躍的大腦活動，讓身體做好休息準備：
✨ 緩慢呼吸
✨ 練習瑜伽
✨ 冥想
✨ 泡個熱水澡
✨ 在大自然中享受寧靜時光
✨ 聆聽舒緩的音樂

2. 天然內啡肽（提升情緒 + 能量）
身體提升情緒, 緩解壓力的天然方式：
✨ 走樓梯
✨ 慢跑
✨ 做 10 下掌上壓
✨ 跳舞幾分鐘
✨ 做開合跳
✨ 伸展身體
✨ 騎自行車
✨ 快走
✨ 進行體育運動

3. 天然催產素（聯結 + 親密）
幫助你感到安全, 與他人連結, 並獲得情感上的穩定：
✨ 打電話給朋友
✨ 撫摸動物
✨ 表達感激之情
✨ 對陌生人微笑
✨ 寫一張溫馨的便條
✨ 讚美他人
✨ 告訴別人你很欣賞他們
✨ 活在當下

當你持續地滋養這些系統時, 你不僅會“感覺好一點”，還能提升專注力, 更好地應對壓力, 並真正地恢復精力。

因為你的大腦並沒有壞, 只是過度刺激……而缺乏足夠的滋養。

別忘了收藏, 分享, 並追蹤我, 獲得更多精彩內容！ 🧠✨

#營養師 #健身教練 #減肥 #養生 #運動 #觀念改變 #糖尿病 #腎衰竭 #腸胃健康 #精彩人生 #逆轉糖尿病 #控制血糖 #長壽 #膽固醇 #減壓

04/22/2026

Think carbs are the only reason your blood sugar spikes? Think again… 👀

This nightly habit could be quietly raising your blood sugar too.

Here’s what most people miss. When you don’t get quality sleep, your body becomes more insulin resistant. This means your cells don’t respond properly to insulin, so the next day, even if you eat the exact same meal, your blood sugar can spike higher and stay elevated longer.

Yes, even ONE NIGHT of POOR SLEEP can do this.

And it doesn’t stop there. Lack of sleep also increases cortisol, which pushes your blood sugar even higher. So if you’ve ever wondered, “Why is my glucose higher today when nothing changed?”, your sleep the night before might be the reason.

Blood sugar control is not just about food. It’s about your whole body. And sleep is one of the most powerful tools people overlook.

🎥 Watch the full video to learn more

If you want to go deeper and understand your patterns, DM us the word READY or schedule your FREE Strategy Session with Sophie today using the link in the profile.

Don't forget to SAVE this, SHARE it and FOLLOW for more!

---

你以為碳水化合物是血糖飆升的唯一原因嗎? 請再想想……👀

這個夜間習慣也可能在悄悄地升高你的血糖。

大多數人都會忽略這一點。睡眠不足會導致身體產生胰島素抗性。這意味著你的細胞對胰島素的反應不佳, 所以第二天, 即使你吃的是同樣的食物, 血糖也會飆升得更高, 並且持續更長時間。

沒錯, 就算只是一晚睡眠不足也會造成這種情況。

而且這還不是全部。睡眠不足也會增加皮質醇水平, 進一步推高血糖。所以, 如果你曾經疑惑過“為什麼今天血糖高了, 明明什麼都沒變?”, 那麼前一晚的睡眠品質可能就是罪魁禍首。

血糖控制不僅僅是飲食, 它關乎你的整個身體。而睡眠是人們常常忽略的最有效的工具之一。

🎥觀看完整影片了解更多信息

如果你想深入了解你高血糖的根本原因, 私訊我們 "準備好” 或點擊個人資料中的鏈接，立即與 Sophie 預約免費策略諮詢。

別忘了保存、分享並追蹤我們，以獲得更多精彩內容！

#營養師 #健身教練 #減肥 #養生 #運動 #糖尿病 #腎衰竭 #腸胃健康 #精彩人生 #逆轉糖尿病 #控制血糖 #長壽 #膽固醇 #功能營養 #根源 #整體健康 #全方位 #環境毒素

04/21/2026

A protein-rich chia pudding with antioxidant-rich berries supports steady blood sugar and heart health and can be kidney-friendly in moderation. It promotes fullness and digestion, while berries provide polyphenols that support gut health and help reduce inflammation.
Note: kidney disease patients should adjust portions based on their stage and medical advice.

這款富含蛋白質且搭配了抗氧化莓果的奇亞籽布丁, 有助於維持血糖穩定及心臟健康; 若適量食用, 對腎臟也頗為友好。它不僅能增強飽足感並促進消化, 其中的漿果還能提供多酚類物質, 從而有益於腸道健康並有助於減輕發炎。
註：腎病患者應依自體疾病分期及醫囑, 視情況調整食用份量。⬇️

*Protein Rich Chia Pudding with Berries 高蛋白奇亞籽漿果布丁*

Ingredients (2 servings):
1 cup organic soy milk
3 tbs chia seeds
3 tbs h**p seeds
1 tsp monk fruit syrup
1/2 tsp Ceylon cinnamon
1/4 cup strawberries, sliced
1/4 cup blueberries
1/4 cup raspberries
2–3 fresh mint leaves (optional, for garnish)

Directions:
In a jar or bowl, whisk together organic soy milk, chia seeds, monk fruit syrup and Ceylon cinnamon until well combined.
Cover and refrigerate for at least 2–4 hours, or overnight, until the mixture thickens into a pudding-like consistency.
Stir the pudding well to evenly distribute the chia seeds, then divide into 2 serving bowls.
Top with strawberries, blueberries, and raspberries. Garnish with mint leaves if desired, and serve.

For more healthy recipe ideas, visit our website blog. Link in my profile.

---

材料 (2份):
1 杯有機豆漿
3 湯匙奇亞籽
3 湯匙大麻籽
1 茶匙羅漢果糖漿
1/2 茶匙錫蘭肉桂粉
1/4 杯草莓（切片）
1/4 杯藍莓
1/4 杯覆盆子
2–3 片新鮮薄荷葉（可選，用於裝飾）

做法：
取一個罐子或碗, 將有機豆漿, 奇亞籽, 羅漢果糖漿和錫蘭肉桂粉一同放入, 攪拌 (或用打蛋器攪打) 至混合均勻。
蓋上蓋子, 放入冰箱冷藏至少2至4小時 (或冷藏過夜), 直到混合物凝固, 呈現布丁般的濃稠質感。
將布丁充分攪拌, 使奇亞籽均勻分佈, 隨後將其分裝至兩個食用碗中。
在表面鋪上草莓, 藍莓和覆盆子。如有需要, 可點綴幾片薄荷葉, 即可享用。

想了解更多健康食譜，請造訪我們的網站部落格。連結在我的個人資料裡。

#營養師 #健身教練 #減肥 #養生 #糖尿病 #高血壓 #膽固醇 #腎衰竭 #健康食譜 #奇亞籽布甸 #全素 #素食

04/20/2026

Cholesterol levels are influenced by more than just what you eat. Factors like inflammation, blood sugar balance, gut health, and how your body processes fats all play a role. That’s why numbers don’t always improve just by eating “clean.”

Instead of focusing only on restriction, it’s important to also support your body. Certain nutrients that may help support healthy cholesterol levels include:
• Omega-3 fatty acids: help lower triglycerides and reduce inflammation
• Berberine: supports blood sugar control and may help lower LDL
• Red yeast rice: may help reduce cholesterol production in the liver
• Niacin: can increase HDL (good cholesterol) and lower LDL
• Plant sterols: help block cholesterol absorption in the gut
• CoQ10: supports heart health and energy production, especially with statin use

If this post made you realize there’s more to your cholesterol than food, I can help you connect the dots. DM us the word READY or schedule your FREE Strategy Session with Sophie today using the link in the profile.

Don't forget to SAVE this, SHARE it and FOLLOW for more!

Disclaimer: This is not medical advice. I’m sharing for educational purposes only. Always check with your healthcare provider before adding any supplements to your routine.

---

膽固醇水平受到的影響遠不止於飲食內容。發炎, 血糖平衡, 腸道健康以及身體對脂肪的代謝方式等因素, 都有所影響。正因如此, 僅僅依靠「健康飲食」並不總能讓各項指標得到改善。

與其僅專注於飲食限制, 更重要的是要積極地為身體提供支持。以下幾種營養素有助於維持健康的膽固醇水平：
• Omega-3 脂肪酸：有助於降低三酸甘油酯並減輕炎症
• 小蘗鹼 (Berberine）：有助於調節血糖, 並可能有助於降低低密度脂蛋白 (LDL)
• 紅麴：可能有助於抑制肝臟合成膽固醇
• 菸鹼酸 (Niacin): 能夠提高高密度脂蛋白 (HDL, 即「好膽固醇」) 水平, 並降低低密度脂蛋白 (LDL)
• 植物固醇：有助於阻礙腸道對膽固醇的吸收
• 輔酶 Q10 (CoQ10): 有助於維護心臟健康及能量代謝, 特別適用於正在服用他汀類藥物的人

如果這篇文章讓你意識到膽固醇不只與食物有關, 我可以幫你理清其中的關聯。私訊我們 "準備好” 或點擊個人資料中的鏈接，立即與 Sophie 預約免費策略諮詢。

別忘了保存, 分享並追蹤我們, 以獲得更多精彩內容！

免責聲明：本文並非醫療建議, 僅供教育參考。在日常生活中添加任何補充劑之前, 請務必諮詢您的醫生及營養師團隊。

#營養師 #健身教練 #減肥 #養生 #運動 #觀念改變 #糖尿病 #腎衰竭 #腸胃健康 #癌症康復 #精彩人生 #逆轉糖尿病 #控制血糖 #長壽 #膽固醇

04/17/2026

Happy Funny Friday 搞笑星期五!!! 😄

Did you think eating while doing a tree pose makes your meal more balanced? Good try… but your food still has to do the work 🧘♀️😅

With the weekend coming up: plans, parties, eating out, it’s easy to just grab whatever’s there and call it a day. But this is actually when your choices matter most.

A truly balanced meal isn’t about the post, it’s about your plate:
• whole grains or starchy veggies
• lean protein
• lots of colorful veggies (>3 if possible)

It might not always be easy when you’re busy or out at events… but pause for a second and build your plate with intention.

👉 Enjoy your weekend, but don’t forget, balance isn’t what you do with your body, it’s what you put on your plate.

---

你以為, 一邊做「樹式」瑜珈動作一邊吃飯, 就能讓這頓飯變得更平衡？想法雖好……但消化食物的重任終究還得靠你的腸胃來承擔呀！ 🧘♀️😅

隨著週末臨近, 各種計劃, 派對, 外出聚餐接踵而至, 人們往往很容易隨手抓點現成的食物填飽肚子, 便草草了事。但實際上, 正是在這種時刻, 你的飲食選擇才顯得特別重要。

真正均衡的一餐, 關鍵不在於你擺出的「姿勢」（Pose），而是你餐盤裡的「內容」：
• 全穀物或碳水類蔬菜
• 優質瘦蛋白
• 不同顏色的蔬菜 (盡可能 >3 種)

當你忙得不可開交, 或身處各類社交活動中時, 要做到這一點或許並不總是那麼容易……但請試著停頓片刻, 有意識地去搭配你的餐盤。

👉 盡情享受你的週末吧！但也別忘了: 真正的“平衡”，不在於你用身體擺出何種姿勢，而在於你往餐盤裡裝進了什麼食物。

#營養師 #健身教練 #減肥 #養生 #瘦身 #糖尿病 #高血壓 #膽固醇 #腸胃健康 #腎衰竭 #搞笑

04/16/2026

You know you have things to do, but you can’t get yourself to start. So you end up scrolling instead, trying to help yourself feel better, but you still feel off.
That’s because this isn’t just about discipline, your brain may not be getting the right signals to function well.
Dopamine: is a neurotransmitter that drives motivation and goal-directed behavior. When it’s dysregulated, it becomes harder to start or follow through on tasks.
Serotonin: is a neurotransmitter that regulates mood and emotional stability. When it’s low or imbalanced, it can lead to irritability, low mood, or restlessness.

Start with simple actions that help regulate these systems ⬇️

1. Natural Dopamine (motivation + focus):
• Make your bed
• Write one goal for today
• Go for a short walk
• Clean one small space
• Finish one small task
• Step outside for fresh air
• Cross something off your to-do list

2. Natural Serotonin (calm + mood):
• Sit in the sun
• Take a walk outside
• Watch the sunrise
• Spend time in a park
• Look up at the sky
• Sit near water
• Listen to birds
• Watch the clouds
• Take deep breaths outside

These aren’t random habits, they’re signals that help your brain reset.
I’ll be sharing more about other neurotransmitters soon, so stay tuned.

Don't forget to SAVE this, SHARE it and FOLLOW for more!

---

你知道自己有很多事要做，但卻怎麼也提不起勁兒。於是你開始刷手機，試著讓自己感覺好一些，但結果卻依然心神不寧。這不僅僅是自律的問題，你的大腦可能沒有接收到正確的訊號來正常運作。

多巴胺：是一種驅動動機和目標導向行為的神經傳導物質。當多巴胺失調時，你會更難開始或完成任務。

血清素：是一種調節情緒和情緒穩定的神經傳導物質。當血清素水平過低或失衡時，會導致易怒、情緒低落或焦躁不安。

從一些簡單的行動開始，幫助調節這些系統⬇️

1. 天然多巴胺（動力 + 專注力）：
• 整理床鋪
• 寫下今天的一個目標
• 出去散步
• 清理一小塊區域
• 完成一項小任務
• 到戶外呼吸新鮮空氣
• 完成待辦事項清單上的一項

2. 天然血清素（平靜 + 情緒）：
• 曬曬太陽
• 到戶外散步
• 看日出
• 在公園裡消磨時光
• 仰望天空
• 坐在水邊
• 聆聽鳥鳴
• 觀察雲朵
• 在戶外深呼吸

這些並非隨意的習慣，而是幫助大腦重置的訊號。

我很快就會分享更多關於其他神經傳導物質的內容，敬請期待。

別忘了保存、分享並關注，以獲得更多精彩內容！

Coach Sophie Hung 營養師 & 健身教練孔丹琪

05/01/2026

04/30/2026

04/29/2026

04/28/2026

04/27/2026

04/24/2026

04/23/2026

04/22/2026

04/21/2026

04/20/2026

04/17/2026

04/16/2026

Address

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Share

Category