Toxicity Quiz

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Do you find it extremely hard to lose weight? Suffer from any chronic health issues such as fatigue, lethargy, head aches, skin problems, allergies, digestive problems or auto immune disease? Your body may be in need of a system reboot and that’s exactly what our detox diet does. It helps restore the body back to optimum function by eliminating toxins from your diet and providing the nutritional support to assist your body in cleansing itself from the inside-out.

Always remember, it is natural for your body to feel good, it is not normal to be constantly dealing with sickness or bodily problems. Get your pen out and try this toxicity test.

Point Scale

0 = Never or almost never have the symptom
1 = Occasionally have it, effect is not severe
2 = Occasionally have it, effect is severe
3 = Frequently have it, effect is not severe
4 = Frequently have it, effect is severe

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If you feel like you are in a need of a refresh, click here to learn about our detox diet.

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Glow like a goddess by eating these foods.

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The cellular breakthrough to look and feel younger.

If you follow us on Instagram or have read through our customer testimonials, you may have noticed that so many of our clients talk about feeling like they are glowing after beginning our diet programs. So what is the secret to eating your way to a healthy glow?

“Keeping your body nourished and hydrated, not just by drinking water, but by eating the right food. Eating hydrating foods is a major key in having a healthy glow.”

Hydration is the key to supporting so many of your body’s most essential functions. It helps our body absorb nutrients, boosts cell regeneration, enhances skin elasticity, helps your body detoxify naturally and keep your joints and muscles healthy. As it turns out, drinking plenty of water is not the only thing you need to do to boost hydration, the food you eat matters equally.

The Institute of Medicine states that 20% of our daily water intake comes from food. Dr. Howard Murad has even written a whole book about this. Eating food that provides abundance of hydration and nourishment is one of the major principles of our Nutrition Programs. That is why we provide fresh and raw fruits and salads on a daily basis. Raw fruit and vegetables provide so much hydration, as well as plenty of vitamins and minerals, that you may not get from cooked food.

The next question is: What are these hydrating foods?

Here at The Healthy House, we highly recommend incorporating the following foods into your daily diet:

  • Tomatoes
  • Cucumber
  • Romaine Lettuce
  • Beets
  • Celery
  • Broccoli
  • Asparagus
  • Watermelon
  • Melon
  • Oranges
  • Pineapple
  • Dragon Fruit
  • Berries

So start today, eat right and glow. Get a free consultation today and speak with our nutritionist, call 0917 311 4337

Consultation

Weight Loss Fundamentals

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People always ask us for the best weight loss tips and secrets, and the best secret that we can give is that there is no secret. Stop looking for short cuts and start focusing on the basics. It is always the best place to start and always the best place to revisit when you hit a plateau.

Here are the 6 fundamentals of weight loss:

  1. Know your healthy weight and write it down

Your healthy weight depends on your height and body type. Once you know your healthy weight, write it down so you will always be reminded to stay within that range or for you to know what a healthy goal is. Here is a great ideal weight calculator.

  1. Correct your eating habits

Do you eat junk food too regularly? Miss breakfast too often? Or, eat late at night? Try avoiding these bad eating habits and take the time to learn about healthy eating for yourself. It is purely YOUR responsibility to give your body what it needs to be healthy and keep yourself away from the doctors office.
Always try to prepare your own meals at home or if you can use a meal plan from The Healthy House.

  1. Increase fruits, vegetables, water, sleep.

Nourishment is everything when it comes to building a healthy body. Most people do not eat enough fruit and vegetables to give the body the nourishment that it needs. Fruits and vegetables also provide fiber which is great for keeping a healthy stomach.

Our body also needs plenty of water and sleep to function optimally, which will help make achieving weight loss much easier.

  1. Exercise regularly

This is no secret, exercise is such an important part of decreasing your body fat percentage and developing lean muscle mass. Set at least 30 minutes each day for your workouts and focus more on high intensity training over weight training. Start looking at your workouts as an expression of your health and not an obligation, and you will begin to enjoy the feeling that you get when you workout.

Side note: The best time to workout is whenever you actually will. Never workout 2 to 3 hours before going to bed as it may disrupt the quality of your sleep.

  1. Monitor your progress

The simple act of recording progress on a weekly basis, improves the likelihood of achieving weight loss. We don’t recommend being obsessed with what you see on the scales but it is always a good thing to be self aware.

A weight loss rate of 1 to 2 lbs a week is considered healthy.

  1. Maintain, don’t gain.

It is always easier to maintain weight than it is to lose weight. So don’t waste your efforts, once you’ve achieved your goal, maintain it.

Consultation

Tis’ the season to be healthy!

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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

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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.

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

DIRECTIONS:

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

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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.

INGREDIENTS:

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

DIRECTIONS:

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

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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.

INGREDIENTS:

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

DIRECTIONS:

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

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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!

INGREDIENTS:

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

DIRECTIONS:

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

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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!

INGREDIENTS:

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

DIRECTIONS:

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 (www.bbcgoodfood.com) and Better Homes and Gardens (www.bhg.com).

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

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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.

StephDorosanSignature
Stephanie Dorosan, RND
Head of Nutrition
The Healthy House
Ph: +63 917 702 8387
W: www.thehealthyhouse.ph

The three things all top CEOs agree on.

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1. Sharpen the mind.

The key to success is to continue to sharpen the mind.

At the center of all of your success and failure, happiness and sadness is you – and your mind. The mind is the single most powerful tool we possess, and like a knife or an axe, it must be kept sharp to be effective.

According to a Business Insider study in 2008, the top earning CEOs in America, read on average five books a month. If knowledge is power, then it might pay to seek knowledge, especially when your job is to empower a company, inspire those around you and find ways to make every little part of your company better.

“I insist on a lot of time being spent, almost every day, to just sit and think. That is very uncommon in American business. I read and think. So I do more reading and thinking, and make less impulse decisions than most people in business.” Warren Buffet

If you wish to be successful in your field; you must continue to fill your mind with new and creative ideas, learn new things about the nature of people and your environment.

2. Health is wealth. Live strong.

Health is wealth. There is no person that can operate and lead company, when they are unhealthy, sick and weak. The top CEOs know that the biggest key to personal success is to stay strong and sharp. You can’t focus and achieve anything when you have health problems that you need to constantly tend to or “maintain”

Many people spend thousands of hours working, to spend hundreds of thousands of dollars on houses they live in, yet they wont spend a fraction of that time and money to invest in the body they live in? Then end up spending thousands of Dollars on hospital bills. Sounds kind of backwards right?

Invest in your health, this isn’t about living a longer life but living a better life.

3. Love what you do.

Business can be challenging, like anything else if you want to be great you have to be willing to go beyond your comfort zone. If you don’t love what you do, it is impossible to find that legendary creativity and inspiration needed to be a success. If you are un-satisfied with the nature of your work, in the long term you will lose a lot of time that you will never get back and have a life filled contributions to a cause that you do not believe in nor have a sense of pride over.

I do believe that money can make a life better and provide many opportunities, but the only way to be fulfilled with your life’s work, is to love what you do.

“You’ve got to find what you love. And that is as true for your work as it is for your lovers. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle.” Steve jobs

If you found this article helpful or inspiring, please share.

Gerard