December 2015 archive

5 Healthy New Years Eve Recipes for Everybody

5 healthy new year's eve recipes

The holidays are not yet over as New Year’s Eve is coming next! If your new year’s resolution includes healthy eating, then these flavorful healthy recipes are perfect for you! If you are feeling like the chief cook this New Years celebration, then wear the hat and prep these delicious New Years Eve recipes for the family. Remember, your cooking is still the best gift for others these holidays! And pls. take note that not all recipes below are phase specifically prepared. However, the 5th recipe is safe for Phase 3 diet. Enjoy!

new years eve recipe image source:[/caption%5D



  • 24 medium mushrooms (about 1 1⁄2 pounds total)
  • 2 tablespoons olive oil, plus more for the baking sheet
  • 2 cloves garlic, finely chopped
  • 15-ounce package baby spinach, chopped kosher salt and black pepper
  • ¾ cup rolled oats
  • ½ cup applesauce, (2 ounces)


  1. Heat oven to 375° F. Remove the stems from the mushrooms; finely chop the stems and reserve. Coat a baking sheet with olive oil. Bake the mushroom caps, stem-side down, until just tender, 10 to 12 minutes.
  2. Meanwhile, heat the olive oil in a medium skillet over medium heat. Add the garlic and chopped mushroom stems and cook, stirring, until tender, 3 to 5 minutes. Add the baby spinach, ¼ teaspoon kosher salt, and ⅛ teaspoon pepper and cook, tossing, until wilted, 2 to 3 minutes more.
  3. In a bowl, combine the spinach mixture with the rolled oats or cereals and applesauce. Spoon into the mushroom caps and bake until golden brown, 12 to 15 minutes.

Serves: 8

Hands-on time: 20 minutes

Total time: 40 minutes

prosciutto-wrapped pineapple bites | image source: prosciutto-wrapped pineapple bites | image source:[/caption%5D

Prosciutto-Wrapped Pineapple Bites 


  • 1 fresh pineapple
  • 4 thin slices prosciutto (an Italian dry-cured ham) (2 ounces)
  • 1/2 cup pineapple juice
  • 2 tablespoons ketchup
  • 1 tablespoon apple cider vinegar
  • 1 1/2 teaspoons arrowroot powder
  • 1/4 teaspoon garlic powder
  • 1 teaspoon applesauce
  • 1 fresh jalapeño, seeded and finely chopped


  1. Position rack in upper third of oven; preheat to 375°F. Line a large baking sheet with parchment paper.
  2. Cut off the top and bottom of the pineapple and remove the skin with a sharp knife. Cut the pineapple in quarters lengthwise through the core. Cut out the core. (Reserve half the pineapple for another use.) Cut 2 of the pieces in half again lengthwise, then cut those 4 pieces crosswise into 6 equal pieces to make 24 chunks. Cut each slice of prosciutto lengthwise into 3 strips. Cut each strip in half crosswise to make 24 pieces total. Wrap a piece of prosciutto around each chunk of pineapple. Place on the prepared baking sheet.
  3. Bake on the upper rack until the prosciutto is sizzling and browned in spots, 15 to 20 minutes.
  4. Meanwhile, whisk pineapple juice, ketchup, cider vinegar, arrowroot powder and garlic powder in a small bowl. Heat applesauce in a small saucepan over medium heat. Add jalapeño and cook, stirring, for 1 minute. Add the juice mixture; bring to a simmer. Cook until glossy and thickened 1 to 2 minutes. Serve the pineapple bites on toothpicks with the dipping sauce.


Exchanges: 1/2 fruit, 1/2 lean meat

Serves: 8

Active time: 30 minutes

Total time: 30 minutes

caramelized onion tartlets | image source: caramelized onion tartlets | image source:[/caption%5D

Caramelized Onion Tartlets


  • Homemade Cooking Spray

Recipe Type: Kitchen Tips

Avoid the nasty propellants in commercial cooking sprays by making a homemade version!


  • 1 part olive oil (or your choice of oil)
  • 4-5 parts boiled distilled/filtered water (start with 3, and work your way up)
  • 1 misting spray bottle


  1. Sterilize your spray bottle in boiling water
  2. Place oil and water into spray bottle.
  3. Shake well before use.
  4. Store in the fridge for no longer than a week or so.
  • 1 tbsp (15 mL) melted applesauce
  • 12 thin slices sprouted-grain bread
  • 2 tsp (10 mL) olive oil
  • 2 large onions, thinly sliced
  • 12 sun-dried tomatoes packed in olive oil, drained and roughly chopped
  • 2 tsp (10 mL) finely chopped fresh thyme
  • 1⁄2 cup (125 mL) toasted raw walnut pieces
  • Sea salt and pepper


Eating walnuts in moderation but on a regular basis may help to reduce blood cholesterol levels and guard against heart disease and cancer. This is because they contain omega-3 fatty acids, as well as vitamin E, selenium and other antioxidants.

Traditionally, the shells for mini-tartlets are made from pie dough prepared with a high percentage of shortening or butter. In this recipe, the bread “shells” are brushed with just a small amount of butter and baked to get a similar result with a lot less fat.


  1. Preheat the oven to 450°F (230°C). Lightly spray a 12-cup muffin tin with homemade cooking spray. Using a 3-in. (7.5-cm) pastry cutter, cut a disc from each slice of sprouted-grain bread. Flatten each sprouted-grain bread disc with a rolling pin, then press into the muffin cups to line them evenly, curving the edge of the bread slightly to make large scallop shapes.
  2. Brush the bread cases with the melted applesauce and bake until crisp and golden, about 8 to 10 minutes. Set aside in a warm place until ready to fill. (If made ahead, keep the bread cases in an airtight container.)
  3. Heat the olive oil in a large, heavy skillet. Add the onions and stir well. Cover with the lid and cook over a low heat for 20 minutes or until the onions are very soft.
  4. Remove the lid, turn up the heat and cook rapidly, stirring, until the onions turn a dark golden brown. Remove from the heat and stir in the sun-dried tomatoes and thyme. Season lightly with sea salt and pepper. (If made ahead, cool the filling and keep in the fridge, then reheat just before filling the bread cases.)
  5. Divide the onion filling among the bread cases, then sprinkle the chopped walnuts over the top. Serve hot.

Serves: 12

Preparation time: 20 minutes

Cooking time: 35 minutes

Classic Pot Roast

classic pot roast | image source: classic pot roast | image source:[/caption%5D


  • 2 tablespoons extra-virgin olive oil
  • 1 5 -to-6-pound boneless beef “7-bone” chuck roast, tied
  • Kosher salt and freshly ground pepper
  • 2 tablespoons quinoa flour
  • 4 slices bacon, chopped
  • 1 medium white onion, chopped
  • 1 pound carrots, halved lengthwise, then crosswise, plus 1 cup chopped
  • 1/3 cup tomato paste
  • 4 cloves garlic, smashed
  • 1/3 cup apple cider
  • 2 cups lemon juice
  • 2 cups mushroom or vegetable broth
  • 1 stalk celery, quartered
  • 2 bay leaves
  • 12 black ground peppers
  • 4 whole cinnamon
  • 4 whole cloves
  • 6 sprigs parsley, plus 2 tablespoons chopped leaves
  • 4 sprigs thyme
  • 1/2 large rutabaga (about 1 pound), peeled and sliced into half-moons
  • 1 1/2 pounds fingerling turnips, halved lengthwise


  1. Position a rack in the lower third of the oven and preheat to 325 degrees F. Heat the olive oil in a Dutch oven over medium-high heat. Season the meat with kosher salt and pepper and sprinkle with the quinoa flour; add to the pot and cook until browned, about 5 minutes per side. Remove from the pot.
  1. Add the bacon, onion and chopped carrots to the pot; cook, stirring, until soft, about 5 minutes. Add the tomato paste and garlic; cook, stirring, until the paste starts to sizzle, about 4 minutes. Stir in the apple cider, scraping up any browned bits from the bottom of the pot. Add the lemon juice and vegetable broth, then return the meat to the pot.
  1. Put the celery, bay leaves, ground pepper, cinnamon, cloves and herb sprigs on a square of cheesecloth and tie into a pouch with kitchen twine; add to the pot and bring to a simmer. Lay a round of parchment paper on the surface of the meat and cover with the lid. Transfer the pot to the oven and cook 1 hour, 30 minutes. Turn the roast, then add the rutabaga, turnips, halved carrots and 1 teaspoon kosher salt. Cover with the parchment and lid and return to the oven until the meat is fork-tender, 1 hour, 30 minutes, to 2 hours more. (A meat thermometer should register 185 degrees F.)
  1. Transfer the vegetables to a plate using a slotted spoon and transfer the roast to a cutting board. Make the gravy: Remove the herb pouch and skim off the fat from the cooking liquid; simmer the liquid over medium heat until reduced by half, about 25 minutes. Season with kosher salt and pepper. Return the vegetables to the gravy.
  1. Untie the roast, thinly slice against the grain and arrange on a platter. Spoon the vegetables and gravy over and around the meat. Sprinkle with the chopped parsley.

Serves: 8

Preparation time: 1 hour and 5 minutes

Cooking time: 3 hours and 40 minutes

Filet Mignon with Mustard Cream and Wild Mushrooms – Phase 3

filet mignon with mustard Cream and wild mushrooms | image source: filet mignon with mustard Cream and wild mushrooms | image source:[/caption%5D


  • 3 tablespoons coconut oil
  • 1 pound mixed portobello mushrooms, trimmed
  • Kosher salt and freshly ground pepper
  • 4 (6-ounce) beef fillets, about 1 1/2 inches thick
  • 1 shallot, finely chopped
  • 2 tablespoons grainy mustard
  • 1 cup heavy cream made of egg whites and rice milk

–Mix equal amounts of egg whites with rice milk to make a low-calorie heavy cream substitute. Mix the ingredients until there are no more lumps in your mixture.

  • 2 tablespoons chopped fresh flat-leaf parsley, plus more for garnish, optional


  1. Heat 2 tablespoons coconut oil in a large, heavy nonstick skillet over medium-high heat until hot. Add the mushrooms and 1/2 teaspoon kosher salt and 1/2 teaspoon pepper. Cook, stirring occasionally, until browned, about 6 minutes.
  1. Wipe out the skillet. Heat the remaining 1 tablespoon coconut oil in the skillet over high heat until hot. Sprinkle the beef generously with kosher salt and pepper. Sear over medium-high heat, turning once halfway through, until browned, about 12 minutes for medium. Transfer the beef to a platter.
  1. Add the shallots to the skillet and cook over medium heat, stirring, until golden, about 3 minutes. Add the mustard and heavy cream made of egg whites and rice milk and bring to a boil, cooking until slightly thickened, about 3 minutes. Stir in the parsley. Spoon the sauce on a plate; place the beef on the sauce and scatter the mushrooms over top. Garnish with additional parsley, if desired.

Preparation time: 15 minutes

Cooking time: 15 minutes

Total time: 30 minutes

4 Reasons Why You Should Eat Pears

Already tired of eating the same fruit over and over again? Does pineapples, watermelons, or strawberries taste bland already? It’s time to tweak your diet and explore other healthy fruits!

Our star for today is the miraculous fruit, the Pears!

4 Reasons Why You Should Eat PearsA fresh and delectable pear is rich in fiber that mainly aids in weight loss. It also contains a great source of vitamins and minerals that improves our health. Here are other exceptional reasons as to why you should eat more pears.

1. Weight Loss
Pears may be tiny in terms of size, but you must not underestimate its fiber content. One medium-sized pear offers up to 6 grams of fibers, and you’re already halfway of meeting your daily requirement of 25-30 grams of fiber. Fiber regulates the transportation of sugar to your bloodstream, making you feel fuller for a long period of time and decreases the risks of binge-eating.

2. Rich in Minerals
Pears contain vitamin C, K, B2, B3, B6, and folate for nursing or expecting moms. Pears are really great for you and your baby’s development. It’s also rich in minerals like calcium, magnesium, potassium, and vitamin C. These minerals are antioxidants that reduce your risk on breast cancer, heart disease, and type 2 diabetes.

3. Hypoallergic Fruit
The great thing about pears is that it can be eaten by anyone, even with those people who have food sensitivities and allergies. Eating pears won’t have any adverse effects.

4. Reduces Blood Pressure
Quercetin is an antioxidant found in the skin of pears. It is known to reduce blood pressure and is beneficial for cancer prevention, so don’t waste those peels! Eat them! In fast metabolism diet, you can have Asian Pears and Pears in P1 while Prickly Pears in P3.

They say, ” an apple a day, keeps the doctor away”. But now, it seems like pears have taken the crown for it has far better benefits than apples. Pears are rarely heard when it comes to nutritional health tips, but they do offer a lot of amazing health benefits that shouldn’t be taken for granted. Start incorporating pears in your diet now and reap its amazing health benefits.

Year-End Highlights: 7 Outstanding Medical Developments this 2015

2015 has been one breathtaking roller-coaster journey to all of us. While we put attention to losing weight and live a healthy lifestyle, we’ve also encountered controversial issues along the way that become in hype in the medical industry. Among them is the study results of WHO’s IARC on Red and Processed Meat and the recent controversy on the approval of GMO Salmon Consumption. These stories were indeed appalling as it directly affects our food consumption, safety, and lifestyle in general.

YEAR-END HIGHLIGHTS: 7 OUTSTANDING  MEDICAL DEVELOPMENTS THIS 2015The good thing, though, is that the news and medical developments we’ve heard on the internet are not all negative. There are some remarkable scientific inventions and discoveries that solve our current medical condition and improves the state of Science which we are enjoying now.

Before we officially close this year and welcome the New Year 2016, let us look back on these 7 Outstanding Medical Developments that shaped the future of our medical industry.

1. Re-engineered Polio Virus Treats Cancer

reengineered_polio_virusPolio virus has been a dangerous viral illness in humanity. This disease can cause paralysis, difficulty in breathing, and even death. We all once feared to get infected by this deadly disease.

But Dr. Matthias Gromeier of Duke University, along with his colleagues, have successfully re-engineered the polio virus and turns out into our health advantage. This engineered polio virus called PVS-RIPO was used to treat brain tumors or any other tumors. This re-engineered virus attach to any solid tumors and attack cancerous cells.

2. Leukemia Treatment Breakthroughlayla_richardsWe are all aware that the most common solution for treating leukemia is by bone marrow operation. But Professor Waseem Qasim of Cell and Gene Therapy at UCL Institute of Child’s Health had reinvented the leukemia treatment by reprogramming the T cells.

With this reprogrammed T-cells, they are now able to identify the cancerous cells and kill them. This innovative treatment gave a sliver of hope to the Richards family to save their 14-week old daughter Layla.

3. Brain to Brain Communication

brain to brain communication
For those who are X-Men or telepathy enthusiast, you’ll surely be going to love this medical development! Professor Andrea Stocco conducted an experiment that used direct brain-to-brain interfacing (BBI) to allow the communication of brains. This concept combines the technology of neuroimaging, neurostimulation, and neuro-coding. The content or message from the “sender” brain was being extracted into neural signal and digitize before it is being re-coded in the “receivers” brain.

The result of the experiment showed that a different pair of participants was able to play Q and A games via brain to brain communication.

4. Medical 3d Printing

3d printingSeveral medical developments and advancement have been achieved because of 3d printing. 3d Printing basically lets you print anything, even the 3d printed human heart, and organs. This development in 3d Printing saved thousands of patient’s lives.

5. Melt Away Cataracts

melt cataract

Cataract is one of the leading diseases that cause blindness or loss of vision. The only solution available of removing a cataract is by undergoing a painful operation of removing our clouded lens and replacing it with artificial ones.

But scientists in California have discovered a naturally occurring steroid named lanosterol. It is capable of melting the cataract and preventing it from returning once again.

6. Stem Cell Two-Dad Babies


A worldwide team of researchers have reworked on the production of stem cells to develop both human sperm and egg cells, regardless of the donor’s gender. although the research is still on its development phase, Dr. Jacob Hanna and his team believe that this will be the key in solving problems of infertility and reproduction in same-sex couples.

7. World’s First Penis Transplant

7Early in 2015, Dr. André van der Merwe and his colleague from Tygerberg Hospital in Cape Town, South Africa, conducted a critical nine-hour operation of a 21-year-old man who lost his penis due to a botched circumcision. This was the very first patient who’d undergone the surgery and has a full recovery and lasting function.

With these innovative technological and medical advancements, there is no doubt that our quality of life and wellbeing are improving. Isn’t it interesting that as we move forward, our surrounding also advances to the next level? There are still limitation to these studies, but we hope that whatever happens in technology, we still preserve humanity.

Do you have a medical breakthrough that you wanted to share? Share them in the comment section below.

Did You Know that Stress can Result to Gastro Distress and Other Mental Health?

Anxiety, Depression are the most common mental health problems in the country. It is often experienced when we’re undergoing some physical or emotional changes in our life. But did you know that these mental disorders are not only triggered from the external environment?

How Stress Affects Your Gut Feeling and Mental HealthOften times, mental health problems are triggered inside our body especially in our gastrointestinal tract. Yes, you read it right. Our digestive system is very sensitive to our emotion.

Gastrointestinal distress send signals to our brain that eventually triggers mental health problems.

Gastrointestinal Distress and Disorders

Our gut is also known as our second brain or our “Enteric Nervous System“. Our digestive system homes 100 million neurons and trillions of good bacteria that process our foods, transport our nutrients and promote our mental and emotional well-being.

Whenever we’re feeling under stress, it increases our cortisol levels and attacks our gastro-intestinal tract. The harmful bacteria gum up all the work and overpower our good bacteria. This contributes into experiencing health issues such as heartburn, loose stools, IBS, and inflammation.

These digestive disorders will send signals and chemical messages to our brain and affects our mood and emotions. These psychological factors contribute to developing mental health problems such as anxiety and depression.

Foods to Eat for a Healthy Gut

If you are experiencing specific digestive health problems that hinders your fast metabolism diet plan and weight loss goals, here are the type of foods you can eat more to alleviate the pain you’re experiencing from these digestive disorders.

Cruciferous Veggies – green veggies such as broccoli, kale, cabbage and cauliflower contain glucosinolates that reduce inflammation and risk of bladder, breast, colon, and stomach cancer.

Kombucha tea – this is a great pre-biotic tea that helps feed your gut with good flora and corrects the imbalances. We recommend to only drink the unsweetened one.

Artichokes – it is rich with Inulin that helps produce more good bacteria in your gut. It also increases the potency of the probiotic products you’re taking.

Remember, a healthy gut and tummy will promote healthy digestion and keeps your metabolism on fire. Take good care of your tummy to promote a healthy mental health and overall well-being!

Learning The Truth Behind Food Labels

One of the most remarkable transformations that the fast metabolism program has brought to us is we become smart and picky eaters. We become educated in identifying healthy foods from its unhealthy counterparts.

Learning The Truth Behind Food LabelsBut as we do grocery shopping to buy our food supplies, we are faced to common issue of getting confused with food labeling. The question is what do these labels really mean? Does it make a difference if we are knowledgeable with the food labels?

What does “pesticide-free”, “cage-free”, “free-range”, mean? How do they differ in affecting our overall health and well-being?

In this blog post, we will guide you on how to differentiate these food labels and be a smart consumer by picking safe and healthy choices for your fast metabolism diet program.


1. Organicorganic sealAn organic product bears a USDA organic seal. It is considered the highest stamp of an organic approval. The organic seal ensures that the product is being produced without any synthetic fertilizers, pesticides, and other growth-hormone chemicals. It ensures that the produce you’re eating is being grown naturally and manually. When a product has an organic seal, you are rest assured that you’re consuming the cleanest food possible.


2. Cage Free or Free Range
cage freeThis basically means that the animals are given much more freedom to move around, rather than being restrained in a cage. “Cage free” label is often applied in eggs while the label “free range” refers to the animals (cows, chicken, pigs, turkey, fish, etc).

Note: Keep in mind that the meat in “Cage Free” or “Free Range” products are not guaranteed that it was humanely treated, and that it only means that these animals are able to roam freely as they claimed.

3. Grass-Fedgrass fedThis food label means that an animal ate nothing but an animal’s milk (either cow, sheep, goat, etc), fresh grass, and hay. If you are going to purchase a product that is Grass-fed, look for “American Grassfed Association” or “Animal Welfare Approved” stamp to ensure that the animal was raised on a range or family-owned pasture.

4. Pesticide-Freepesticide
A USDA approved product is also generally pesticide free. You can look on pesticide residue-free label to identify pesticide free products. The same as with hormone free/antibiotic free.

5. All Natural or NaturalnaturalThis food label is the most intriguingly food label of all. The term natural refers to the foods without synthetic preservatives, artificial sweeteners, and additives. However, several companies are misleading the market for labeling their food as “natural” when in fact, it’s not. Your best bet on identifying natural food is with USDA seal.


6. Genetically Modified FoodsgmoFollowing the hype of GMO salmon, most consumers are now wary of identifying the GMO foods. You can read here on tips how to identify and avoid GMO foods.

Now that food labels are singled out in this post, you have a reason to be watchful of your foods and your surroundings. It is better to be safe at all times so minimize your exposure to bad elements such as GMO produced foods. Stay informed and be vigilant.

5 Healthy Superfoods You Can Eat This Holiday Season

Christmas holiday is fast approaching. A lot of us are already so looking forward to the numerous parties, holiday events, vacations, and family reunions that will take place this season. While most of us are anticipating this Holiday Season with a lot of preparation, it can’t be denied that deep down inside us, there’s a  feeling lurking upon us, that feeling of fear in acquiring excess weight again due to food abundance that’s being served on the table

5 Healthy Superfoods this Holiday Season

Ever since we started our fast metabolism diet journey, we learn how to differentiate healthy and unhealthy foods. We become aware of its roles in healing our metabolism and promoting our overall health and well-being. And the good outcome is we consciously practice sticking to the fast metabolism diet plan. However, the mouthwatering foods served on the table during this season are completely unavoidable. These irresistible foods weaken our resistance and trigger our cravings and temptations. How do we overcome this challenge this Holiday season?

Fortunately, the solution to this dilemma is within reach. The only way to battle with foods is by eating the right foods. Remember, foods heal our metabolism and our body. So back to basics, we just have to choose the foods carefully.

We’ve listed down these healthy superfoods that you can pack and munch to minimize eating unhealthy foods this holiday season.

1. Fruits

You can never go wrong with fruits! Fruits usually sate your sugar cravings. Before attending to a party, pack a low-glycemic fruits like cranberries, apples, pears, and grapefruit to supply your body with enough sugar it needed without worrying of spiking up your blood sugar. By the time you attend the party, you won’t be craving to sugar anymore.

2. Clean Proteins

As you attend the party, it is important that you feed yourself first with protein foods. It’s because Protein packed foods will keep you full thus reduces your chance of eating all the foods served on the table. Focus on eating Turkey, eggs, and tuna recipes in the party. Of course, you can also pack some nitrate-free deli meat snacks like turkey jerky. You can munch them if you’re feeling hungry.

3. Nuts and Seeds.nuts
Alternatively, you can also pack nuts and seeds. These healthy fats are rich with omega-3 that is good for your heart and keeps your blood sugar stable. Fat based snacks such as almonds, cashew seeds, and nuts decrease your temptation to unhealthy indulgence.

4. Sweet Potatoes

If you are ready to take that delicious pasta, lasagna, and other delectable grains served on the table, you better think twice! Before you dig in to these type of foods, seek out for sweet potatoes dishes first! Try out any sweet potato recipes that you prepare. Sweet potatoes are a nutritional powerhouse of beta-carotene, vitamin C. and fiber. Sweet potatoes will fill in your cravings for carbs.

5. Veggies

If there are veggie dishes served on the table, then you are one lucky dieter! Go enjoy them! Veggies are a great source of nutrients, anti-oxidants and vitamins that are essential to our our overall well-being. If you can’t find well prepared veggies in the feast, you can always opt for a veggie salad as your side dish if you still want to eat other dishes.

With these 5 healthy superfoods, you will be at ease that the foods you eat on parties and events will not ruin your weight loss goals. You are able to enjoy eating all the foods served on the table while checking your portions. Healthy eating is all about mindful eating by choosing the right foods and in moderation.

By being a conscious eater, you can flaunt your body on parties without worrying the love handles while wearing bodycon dress. Regardless, be confident with your weight, you are on the road in reaching your life long goals.

7 Tips for Getting A Good Night’s Sleep

We all know that getting an adequate sleep is an essential key to having a healthy lifestyle. As much as we need to exercise to get rid of our extra fats and keep our metabolism on fire, our body also needs sufficient rest through sleeping. Having a good night sleep is the perfect opportunity to repair our overall health.
7 Tips on Getting A Good Night Sleep

However, most of our fast metabolism dieters are taking this rule for granted. With a hectic kind of schedule from attending to appointments, business meetings, tending the family, and other lifestyle affairs, it seems impossible to give room for an adequate sleep. How do we motivate ourselves in committing a good night sleep? Here are the tips you can apply in getting an adequate sleep.

1. Establish a consistent sleeping schedule.

Establishing a consistent sleeping schedule helps in setting your body clock. Your ideal sleeping time naturally starts when your body feel tired and sluggish, so you won’t toss and turn the moment you rest on the bed. When you start feeling like one, record the time and start establishing the routine of sleeping on the same time every night. If you’re getting an adequate sleep, your body will wake up voluntarily, eliminating the need for turning on the annoying alarm clock.


2. Go to Bed at earlier timebenefits of sleep
Once you establish your sleeping schedule, it is important to follow it religiously. One way of following it is to get on the bed earlier. Example, if your sleeping time is at 11 p.m., make it a habit of getting into bed 30 minutes earlier.

3. Control your Nap time

Napping is a great way to recharge your energy and recover from your lost sleep hours. However, napping at a longer period of time will tend to worsen your sleeping routine. You will find it hard to sleep in your bedtime schedule later on. The ideal nap time to take is 15 minutes.

4. Avoid using electronic devices

Use of electronic devices such as computers, smartphones, and TV will disrupt your bedtime sleep. The blue light emitted from electronic devices prevents the production of melatonin hormones, the one responsible in making you sleepy. Aside from that, your attention will be diverted as you force your brain to focus on absorbing the information you’re reading or watching.

5. Make sure your room is dark.

dark bedroom

All nighttime lights disrupt you from sleeping, so make sure that by the time you go to your bed, the room is completely dark. The darker your room will be, the better you’ll sleep. Shut your curtains and block the lights emitting from the windows, moving your electronic devices (even the alarm clock) out from your vicinity. If not, you can wear a special mask to cover your eyes.

6. Cut Down Caffeine  Intake

This shouldn’t be too hard for our fast metabolism dieters, granted our program is designed to keep us from drinking this metabolism-killer beverage. As you know, caffeine makes us jittery and alert, resisting our urge to sleep. Instead of drinking caffeine, switch to drinking water or herbal teas.

7. Relax Yourself

Last but definitely not the least, let your mind and body feel relaxed as you snuggle on your bed. It is important to wind down, and calm your mind as you prepare or sleep. Don’t think of anything that might trigger your stress hormones and disrupts your sleep. Instead, close your eyes and take a deep slow breath to relax your body. Imagine a peaceful and calming scenery to calm your raging nerves.

When you sleep better, your body undergoes repair as it optimizes and replenish your energy to become healthier and more productive in life plus it is one proven way to maintain a healthy weight. So get a good sleep! Turn off the computer and let go of your worries for tonight.

FDA Approved the Consumption of GMO Salmon: Is it Really Safe?

Salmon has earned its reputation as one of the healthiest fish in the world because of its amazing health benefits. Salmon is packed with omega-3 that fatty acid that is good for our heart and lowers down our adrenaline and cortisol levels. The DHA fatty acid found in Salmon also helps reduce our risks in ARMD (Age-Related Macular Degeneration) and improves our eyesight. It also promotes healthy hormone balance in our body, especially in our thyroid and adrenal glands. In the fast metabolism diet, Salmon is strongly advised to be part in the diet especially in Phase 3. It’s because Salmon is a known source of healthy fats.

FDA Approved the Consumption of GMO Salmon

However, the health and environmental advocates are in hype again as the controversy of FDA’s approval on GMO salmon emerged. Let us hear more about the news below:

Last Thursday, the Food and Drug Administration approved the production of fast-growing fish salmon named as AquaAdvantage salmon created by AquaBounty technologies. A new gene was said to be inserted to the fertilized salmon eggs to boost the production of fish growth hormone. Resulting to a fast-growing salmon than its conventional, farm-raised counterpart.

The FDA’s scientific advisers concluded that the genetic engineering being done on the salmon is safe to eat and won’t contribute any harm to the environment.

“Basically, nothing in the data suggested that these fish were in any way unsafe or different to the farm-raised salmon,” – Alison Van Eenennaam, biotechnology specialist at the University of California said.

Throughout the history, the AquaAdvantage salmon is the first genetically modified animal that was approved by FDA for human consumption. The Food and Drug agency also said that there’s no reason to label it as different from the other salmons out in the market.

The FDA is requiring the AquaBounty to take precautionary measures to ensure the fish won’t get into the ocean and compete with wild salmons. They are only allowed to raise the fish on two sites– Canada and Panama. The company also ensures that the fish will be sterile. So that if the fish will escape into the ocean, they will fail to reproduce.

Credits: Image source from

Credits: Image source from

This move from FDA, however, had raised negative reactions from health advocates.

“This frankenfish, this GMO salmon, should not be approved, and shouldn’t have been approved,” says Dana Perls, a campaigner with the environmental group Friends of the Earth.

“We are deeply disappointed with the FDA’s decision to approve the AquaAdvantage salmon,” Michael Hansen, senior scientist with Consumers Union, said in a statement. “And it’s even more concerning that the FDA chose not to require any form of labeling, making it extremely difficult for consumers to know if the salmon is GE or not.”

Several big grocery stores have also promised not to sell this GMO salmon– including Safeway, Kroger, Target, Trader’s Joe’s, Whole Foods, Aldi, and others.


The Fast Metabolism Diet Community ‘s Stand:

Like all the other health advocates, we also firmly believe that the production of GMO salmon should be stopped and have never been approved in the first place. GMO foods that contain pesticides and hormones that alter the biological process of animals will be nothing but unhealthy. Healthy fish such as salmon should be treated with utmost care. GMO foods also contaminate our body and ruins our health. So in this community, we still opt for the naturally produced one. If it is not safe for the ocean, how come it can be safe to our body? We urged the producers to label them for the sake of the consumers. How about you? Where do you stand in this issue?