The two most important give and take relationships in your life


Give and take with your body

During our daily grind we consume a lot of our body’s resources, we deplete our stored energy, our muscle tissue break down, and soft tissue gets worn, our organs get put to work, our immune system uses a lot of vitamins and minerals keeping us healthy. This natural breakdown of our cells creates imbalances. Nutritionally we have to give our body everything that it needs to be able to restore itself. We must sleep early and long every night to ensure that your body can complete its restorative process nightly. This restorative process puts our body back into balance and harmony with it’s natural state.

Give and take with the environment

The same concept applies true to our environment, through our daily activities, electricity and gas consumption, eating, pollution, city waste habits and every breathe we take, we exhaust the resources of mother earth and create imbalances in nature. Rather than worrying if the damage that we create will destroy life on earth as we know it, we can choose to give back to the earth by planting trees, caring for nature and encouraging others to do so. Do not wait for “the government” to give back what your lifestyle has taken from earth and take action on your own. There are plenty of wildlife conservation programs in the world that you can join or give too.

For those who are looking for the perfect meal plan to restore their body into great health, reduce visceral fat and improve energy sign up now for a free consultation with one of our nutritionists.

We hope that this article helps you on your journey to a better life :)
Gerard Sison
The Healthy House
Ph: 0917 311 4337

Tis’ the season to be healthy!


Christmas season is just around the corner. You have to admit, it’s also the season equivalent to gaining weight! Although it’s more likely to occur, keep in mind that you can still practice healthy cooking during this much-celebrated time of the year! It’s actually the best time to impart healthy lifestyle to your loved ones. There’s no other better way to show that you care for someone by taking care of his or her health. To have a healthy and happy celebration this coming Christmas, here are some of the healthiest recipes that you may prepare for your loved ones:

1. Butternut Squash and Carrot Soup


A creamy vegetable soup that is only 82 calories per serving! Butternut squash and carrots are known sources of Vitamin A and other antioxidants. It helps in maintaining the integrity of your skin and eyes. Aside from being a low-calorie food, it’s also considered as a low-fat dish due to its ingredients.


3 cups peeled, diced butternut squash (about 1 small squash)
2 cups thinly sliced carrots (4 medium sized)
¾ cup thinly sliced leeks or chopped onions
1 tbsp butter
2 cans reduced-sodium chicken broth (14 ½ ounce per can)
¼ tsp ground white pepper
¼ tsp ground nutmeg
¼ cup light cream


1. In a large covered saucepan cook squash, carrots, and leek in hot butter over medium heat about 8 minutes, stirring occasionally. Add broth. Bring to boiling; reduce heat. Simmer, covered, for 25 to 35 minutes or until vegetables are very tender. Cool slightly.

2. Place one-third of the squash mixture in a food processor or blender. Cover and process or blend until almost smooth. Repeat with remaining squash mixture. Return all of the mixture to saucepan. Add white pepper and nutmeg; bring just to boiling. Add half-and-half; heat through. If desired, garnish each serving with creme fraiche, pumpkin seeds, and/or fresh tarragon.

Makes: 6 servings
Serving Size: 1 cup
Yields: 6 side-dish servings
Prep: 30 mins
Cook: 25 mins

2. Coffee-Crusted Beef Tenderloin


You can never go wrong with beef as the entrée! Try this mouth-watering beef tenderloin dish that is only 233 calories per serving. Beef is a good source of iron and Vitamin B12, which is important in regulating red blood cells and proper functioning of the brain and nervous system, respectively.


Nonstick cooking spray
2 tbsp finely ground coffee beans
1 tbsp brown sugar
1 ½ tsp garlic powder
1 ½ tsp paprika
¾ tsp salt
¾ tsp ground black pepper
4 lbs center-cut beef tenderloin roast


1. Preheat oven to 425 degrees F. Line a 15x10x1-inch baking pan with heavy foil.
Place a rack in the pan and coat with cooking spray; set pan aside. For rub, in a small
bowl stir together ground coffee, brown sugar, garlic powder, paprika, salt, and
pepper; set aside.

2. Trim fat from meat. Place meat on the rack in the prepared baking pan. Sprinkle
coffee mixture evenly over top and sides of meat; rub in and press lightly with your fingers.

3. Insert an oven-going meat thermometer into center of meat. Roast, uncovered, for
50 to 60 minutes or until the meat thermometer registers 135 degrees F for medium rare. Remove from oven.

4. Cover meat with foil; let stand for 15 minutes before slicing. (Temperature of the
meat after standing should be 145 degrees F.) Cut meat into 1/2-inch-thick slices.

Makes: 10 servings
Prep: 15 mins
Roast: 50 mins 425°F
Stand: 15 mins

3. Chicken, Kale & Sprout Stir-Fry


Having noodles for Christmas is also a safe idea. You can always incorporate more vegetables on this dish. With only 381 calories per serving, you also get the antioxidants found in kale and sprouts. The use of chicken breast gives your dish lower fat content.


100 g soba noodles
100 g shredded curly kale
2 tsp sesame oil
2 lean chicken breasts, skin removed and sliced into thin strips
25 g fresh ginger, peeled and sliced into matchsticks
1 red bell pepper, deseeded and thinly sliced
1 cup Brussels sprout, cut into quarters
1 tbsp low-sodium soy sauce
2 tbsp rice wine or white cane vinegar
1 lime for the zest and juice


1. Cook the noodles following pack instructions, then drain and set aside. Meanwhile, heat a large wok or frying pan and add the kale along with a good splash of water and cook for 1-2 minutes until wilted, with a little bit remaining, then cool
under running water to keep the color.

2. Add half the oil and cook the chicken strips until browned, then remove and set aside. Heat the remaining oil and fry the ginger, pepper and sprouts until softened a little. Return the chicken and kale and add the noodles.

3. Tip in the soy, rice wine and lime zest and juice along with enough water to create a sauce that clings to the ingredients. Serve immediately.

Makes: 2 servings
Prep: 10 mins
Cook: 20 mins

4. Roasted Root Vegetable & Wilted Romaine Salad


Always serve salads during feasts or even just ordinary days. Salads are good in keeping yourself full and it’s packed with vitamins and minerals. Another good factor is the use of heart healthy oils for the dressing. Try this 165-calorie salad this Christmas season!


2 medium fresh beets
2 tbsp olive oil
salt and ground black pepper
1 ¾ lb fresh carrots and turnips
4 medium shallots, peeled and quartered
6 tbsp olive oil
2 tbsp white wine vinegar
1 tbsp snipped fresh thyme
1 tsp Dijon-style mustard
1 tsp honey
1 clove garlic, minced
8 cups torn romaine lettuce
½ cup chopped walnuts or almonds
¼ cup chopped fresh parsley


1. Preheat the oven to 375 degrees F. Wash and peel the beets; cut into 1-inch pieces. Place in a 2-quart baking dish. Toss with 1 tablespoon of the olive oil and the salt and pepper to taste. Cover dish tightly with foil and bake for 30 minutes.

2. Meanwhile, peel the carrots, turnips, and/or parsnips. Cut carrots and turnips into irregular-shape 1-inch pieces. Cut parsnips into irregular 3/4-inch pieces. Place in a 15x10x1-inch baking pan. Add shallots. Toss with 1 tablespoon of the olive oil. Sprinkle with additional salt and pepper.

3. Remove foil from dish with beets; stir beets gently. Increase oven temperature to 425 degrees F. Return beets to oven and place pan with shallot mixture alongside beets. Roast both pans, uncovered, for 30 to 40 minutes or until tender.

4. Meanwhile, for dressing, in a screw-top jar combine the 6 tablespoons olive oil, the white wine vinegar, thyme, Dijon-style mustard, honey, garlic, and additional salt and pepper to taste; cover and shake well.

5. To serve, in a large bowl toss the romaine with the dressing to coat. Place on a platter. Top with the hot vegetables. Sprinkle walnuts or almonds and parsley over all. Serve immediately.

Makes: 12 servings
Serving Size: 1 cup each
Yields: 12 cups
Prep: 30 mins
Bake: 30 mins 375°F
Bake: 30 mins to 40 mins 425°F

5. Sticky Apple Cups


Celebrations won’t be complete without desserts. You can always satisfy your sweet tooth without sacrificing the nutrients that you may get from your desserts. Try this 150-calorie apple cups and be amazed of its goodness!


2 medium apples
85 g dried dates, roughly chopped
85 g ready-to-eat prunes, roughly chopped or raisins
2 tbsp light muscovado sugar
1 tsp mixed spice
1 small orange, zest and juice
0% Greek yogurt, to serve


1. Halve each apple through the circumference and dig out the core with a dessertspoon from both halves, leaving bowl-shaped hollows behind.

2. Mix together all the remaining ingredients except for the orange juice and fill the apples with the mixture. Fit them into a microwaveable dish and pour the orange juice on top. Cover and cook on Medium (500w) for 5-7 minutes until soft. Cool for a few minutes before serving with the yogurt.

Makes: 4 servings
Prep: 20 mins

For more healthy recipes for this coming Christmas, check out BBC Good Food ( and Better Homes and Gardens (

Learn from a master in body weight training

Screen Shot 2015-11-03 at 12.45.31 pm

Beyond Yoga + The Healthy House are very proud to present an opportunity to learn from a true master in the art of strength, balance and movement – Dylan Werner.

For those of you who are not yet familiar with Mr Werner – Dylan Werner is an inversion and arm balance master and is regarded as one of the world leaders in yoga strength training and body weight movement. Dylan is a diverse teacher, able to bring the most advanced concepts of yoga and movement to anyone at any level. With a background in wrestling, rock climbing, martial arts, health and fitness, Dylan found yoga to be a culmination of everything he loves. He was first introduced to yoga through his martial arts training. Dylan started teaching yoga in 2011 after 10 years of advanced movement training. While his practice appears very physical, he believes it’s only a tool to discover yourself, find clarity, peace, presence and meditation.

Dylan will be conducting workshops all around Manila with our friends at Beyond Yoga, that are designed to help you find your inner most strength and balance both physically and spiritually.

If you are on a journey of becoming the best version of yourself, we highly recommend that you take this opportunity to connect with Dylan, it will be most definitely worth your time.

Screen Shot 2015-11-03 at 12.40.47 pm

November 13th, 2015 |Alabang| Beyond Balance Vinyasa Class
November 13th, 2015 |Quezon City| Prepare for Takeoff!
November 14th, 2015 |Alabang| Inverted Backbends
November 14th, 2015 |Alabang| Intermediate/Advanced Transitioning Inversions
November 15th, 2015 |Alabang| Flexibility Fundamentals
November 15th 2015, |Serendra| Beyond Master Inversion Class
November 16th, 2015 |Alabang| Beyond Balance Vinyasa Class
November 16th, 2015, |Greenhills| Handstands and Arm Balances

Prices start at P2000 – P2400 for this rare experience, but they are selling fast, so get your ticket before you miss this opportunity. Passes can be booked and purchased at your nearest Beyond Yoga Branch.

We hope to see you there :)

ONE THING that you must do to achieve your health goal and feel happier, starting today!

beautiful girl sleeps in the bedroom

Hi there,

How you feel throughout the day can be a reflection of the quality of your sleep.
All humans and animals need sleep to live; Sleep is our natural process of restoring our body and more importantly, it provides rejuvenation and re-organization to our brain and nervous systems. Having insufficient sleep is one of the major factors, which can later lead to a wide variety of “lifestyle diseases”.

Getting great sleep is not only essential for your life, it also improves your life tenfold! Since your perception of life is 100% experiential, meaning that is experienced through the filters of your mood and internal feelings, this is one thing that you can do to create a real difference in the quality of your day to day life, your relationships with yourself and your loved ones, your work and of course your health.

If you are having trouble getting that rest and sleep that you need, here are some practices that will improve your sleeping habits:

  1. Eat Healthy

Eating right plays a great role in getting the sleep that you need. Follow a 3 – 4 hours interval in between your meals to ensure proper digestion. Avoid eating too much at night as it disturbs your sleep since your stomach will be busy digesting the meals you’ve taken. Try eating easy-to-digest foods at night such as lean slices of fish, oats, well-cooked vegetables and some fruits. Another tip is to avoid taking caffeinated drinks at night since it will keep you wide-awake for hours.

  1. Exercise Regularly

Something to keep in mind, you don’t have to be working out like an athlete everyday. A 20 – 30 minutes exercise for at least 3 – 4 times a week will be enough. Walking and jogging will be a good way to start an exercise habit and relaxing exercises such as stretching or yoga can help promote sleep. Never exercise before going to bed, as it increases your adrenal function which will also result to a disturbed sleep since you will enter your rest phase with a stimulated body.

  1. Have a Sleeping Schedule

Studies have shown that the best time to sleep is between 10PM to 6AM. The reason for this is the increase of melatonin production at this time. Melatonin is a hormone secreted by the pineal gland to the brain that helps in regulating other hormones and maintaining the body’s circadian rhythm. Adults must have at least 7 to 8 hours of sleep to be in their best condition everyday, although some individuals (sleep deprived) may require more.

  1. Keep the Lights Off

Probably one of the easiest ways to ensure a good sleep is keeping the lights off in your room. Our body produces more melatonin in the dark resulting for our body to function better. As much as possible, never watch TV or use your phone while in bed as it disrupts your sleeping schedule and melatonin production.

  1. Don’t Think Too Much

When it’s time to sleep, clear your mind. We all experience stress in our lives. It can be stress from work, relationships, school, etc. but learning how to manage these will greatly affect our way of life. Always keep in mind that if your body needs rest and sleep, your brain needs it also. Many of us can be too much “in our own heads”, and the only way to defeat this pattern is to “get into your body”; what I mean by that is to feel your body with light stretching and just enjoy how good it FEELS to be mobile and to free your body. I would also encourage you to trust your “GUT” instincts when it comes to making decisions, which cause you stress.

Sleep is essential to health as no medicines or supplements can substitute for it. We live in a generation where our daily routines can cause stress to our life. As much as we want to keep up with everything, always keep in mind that rest and sleep is a necessity.

I hope this article will help you in your journey of becoming the best version of yourself, if you have any special questions that I can answer for you in my articles, please feel free to e-mail me at

Wishing you health + happiness,

Stephanie Dorosan, RND
Head of Nutrition
The Healthy House
Ph: +63 917 702 8387

11 tasty snacks that will help you burn fat and boost your metabolism.


Hi there,

When fat loss is the goal, it is important to eat right and eat often, this will do two things it will help:

  • Increase your metabolic rate.
  • Balance your daily energy, preventing energy swings which cause cravings for sugary or high fat meals.

However, the quality of the snacks that you eat are as important as anything. Here’s a simple guide on what snacks are best to consume and the reasons behind it. These are readily available in the market so no need to worry

1. Salads 

Green leafy vegetables will always be part of a weight loss meal plan. Even if you incorporate greens in your meals, we always recommend eating salads for your snack; Aside from the fiber content of vegetables such as lettuce, cabbage, etc., they also contain high amount of antioxidants that help in preventing cell damage and provide most of your daily vitamin and mineral needs.

2. Banana

Bananas are high in potassium. Potassium is one of the nutrients that people often forget they actually need it. Several studies were done and it showed that potassium could lower the risks of having high blood pressure. The fiber content of bananas promotes colon health and it is a low glycemic food that prevents the rise of blood sugar levels after intake.

3. Nuts

Studies have shown that nuts can aid in weight loss due to its high fiber content. It contains omega-3 fatty acids that are good for the heart and unsaturated fats, which lowers LDL (bad cholesterol) levels. They also play a role in proper brain function and reduces widespread inflammation. The standard serving for nuts is around 1 oz, which is equivalent to a handful regardless of variety.

4. Yogurt

Yogurt is always great for the digestive system unless you are lactose intolerant. Yogurt is produced through bacterial fermentation of milk. Although it is known as source of protein, it is also packed with calcium, potassium, vitamins (B-2 and B-12) and magnesium. Another factor will be the probiotics found in them. Probiotics are considered as “good bacteria” which aids in digestion and some studies also mentioned that it could improve immune function. If you worry that yogurt is too plain to eat, try adding fresh fruits as toppings.

5. Apple

As the saying goes, “An apple a day keeps the doctor away.” According to USDA, apples have high concentration of antioxidants that may prevent and repair oxidation damage. Aside from being a low calorie food (1 cup of sliced apple is equivalent to 57 calories), it is a good source of fiber, which helps in digestion and regularize your bowel movement. The fiber in apples keeps you full and help you avoid eating too much. Doctors will always recommend a high fiber diet if you wish to control your weight.

6. Sweet Potato Chips 

Who said that all chips are unhealthy? Try eating organic sweet potato chips and you won’t feel any guilt! This is one healthy snack as it has lower calories than regular potato chips. Sweet potatoes are also high in fiber, contains Vitamin A and C that has anti-inflammatory properties, and relatively low in sodium that prevent water retention in the body. Taro chips and organic banana chips are other snack options.

7. Granola

The good thing about this snack is it is readily available in the market or you can actually make your own version at home. Granolas are made up mostly of oats, nuts and dried fruits, which makes it as a good source of fiber and protein. Most of granolas are also gluten-free and due to its composition, it also contains omega-3 fatty acids and good fats that trigger the lowering of LDL (bad cholesterol) levels.

8. Avocado

A personal favorite – avocados are high in fat content but the quality of fat makes it a super food. Avocados contain heart healthy oils and no cholesterol and sodium at all. The fiber content of avocados is actually high making it a low-carbohydrate food and a good aid for weight loss.

9. Fresh Fruit Smoothie

You can also have a smoothie drink for snack. The fun part with this snack is you get to choose what fruit you want to have! Fruits are packed with vitamins and minerals and so much fiber in them. All you need for this is blender, ice and your choice of fruit. The most commonly used fruits are mangoes, bananas, oranges, strawberries, watermelons and melons. You may also add some milk but as much as possible, no sugar must be added. Remember, fruits are sugar-containing foods already and the more natural it is, the better nourishment you will get.

10. Teas

This one isn’t much of a snack as it is a supplement. We highly recommend Oolong Tea, Yerba Mate Tea, Green Tea and White Tea: They all have different properties which help block your body from storing fat and help increase your daily energy expenditure resulting in fat loss.

I hope you not only get what you need from this article but also put it to good use and start turning your goals into realities. To take the guesswork out of giving your body exactly what it needs, feel free to contact us here at The Healthy House. We would be more than happy to not only design the right diet for you, but guide you along every step of the way to your goal.

11. Mixed Berries

Mixed berries are not only delicious for smoothies, they are an excellent source of anti-oxidants. They also rich in vitamin C along with an array of vitamins and mineral which help keep your immune system strong.

Stephanie Dorosan, RND
Head of Nutrition
The Healthy House
Ph: +63 917 702 8387

How to rejuvenate your cells, turn back the clock and …

anti aging1

There’s a TON of material on anti-aging and rejuvenation out there. I know because our team has spent nearly hundreds of man-hours reading books and studying the experts.

Instead of spending hours and hours of your valuable time reading the books, we’ve condensed them for you here, complete with examples for you to emulate in your own life: This is more than just weight loss, this about getting your body in healthy balance, so that you can live a healthy and happy life.

“Very few individuals, if any, reach their potential maximum life span; they die instead prematurely of a wide variety of diseases–the vast majority being “free radical” diseases.” 

–Denham Harmon, M.D., Ph.D.

What are free radicals?

Molecules are made up of atoms glued together by chemical bonds. Each bond consists of a pair of electrons. When a bond is broken, what’s left are two molecular fragments, each of which contains one of the now unpaired electrons. These molecular fragments are highly charged and highly unstable, because they contain only one electron rather than two. These highly charged, highly unstable, highly reactive particles are what we know as free radicals.

What is dangerous about these highly reactive particles, is that they are seeking a stabilising bond, and they are happy to destroy a healthy cell to make one, in the process, creating more free radicals. Scientists call this process oxidation.

Our bodies are more than equipped to handle free radicals that occur naturally in the body, it is the excess free radicals that our bodies are not prepared to handle such as from a poor diet, trans fat, pesticides, alcohol, smoking, coffee, burnt food, pollution and radiation.

What are the effects of free radicals?

Prolonged exposure to free viagra mode d’emploi radicals fast forwards the aging process, they destroy all cells, wearing down your immune system, making you feel fatigued and run down. This cell damage can also associated with heart disease, cancer, Alzheimer’s along with many other diseases.

The good news is that your body is more than capable to reversing damage, through its renewal processes, but it needs your conscious help to do so. Here is what you can do to help your body renew and rejuvenate damaged cells:

  1. Limit added toxicity of alcohol and smoking.
  2. Eat chemical pesticide free food
  3. Drink plenty of water
  4. Eat food rich is anti-oxidants.
    Blueberries, blackberries, raspberries and acai berries.
    Spinach, kale, broccoli and collard greens
    Green teas
  5. Avoid pollution (For our local readers in The Philippines demand from the government a plan to reduce pollution in our beautiful nation)
  6. Avoid radiation (X-rays) when possible.
  7. Avoid all processed food.

I hope you take what you needed from this article and put it to good use. From the whole team here at The Healthy House, we wish you good health and happiness.

Gerard Garcia Sison
CEO / Co-founder
The Healthy House