January 2016 archive

9 Top Tips for Healthy Skin Care During Winter

Snow is probably outside your door right now. You must be all bundled up in your sweater and jackets. For the winter season, everyone is always prepared from the cold and warming themselves. So is your skin ready for the cold weather or the freezing snow?

8 Top Tips for Skin Care During Winter

Here are the things you can do to take care of your skin this winter.

  1. Don’t forget to moisturize – having extra dry skin, especially during winter can trigger keratosis pilaris, it’s a condition that makes you skin rough. Use oil-based moisturizers to add a protective layer to your skin. It can help retain moisture, better than water-based one’s, lotions or creams.
  2. Protect your hands – the skin there are thinner, compared to other parts of the human body. Whenever you go outside during winter don’t forget to wear your gloves to keep your hands warm and moist. Use alcohol-free sanitizers and soap to avoid having chapping, parched hands.
  3. Use honey on your skin – mix it with sugar as a scrub to soften stubbornly, dry, rough patches on your knees and elbows. Honey and sugar increase the blood circulation to your skin, this is helpful especially during winter when your body heat is diverted to your core.
  4. Hydrate for your skin – Drinking water helps dehydrated skin. In the winter where most of the time your skin is dry, it’s best to drink water from time to time to keep it hydrated and moist.
  5. Gently exfoliate – Use cleansing milk or mild foaming cleanser and alcohol-free toner for your face. Harsh peels mask and astringents or alcohol based toners can strip vital oil from your skin. Avoid drawing out moisture, so use them a little less often.
  6. Avoid super-hot baths – This might be tempting especially during winter but pass up from this. Intense heat from taking a shower or bath can break down the lipid barriers that actually helps to moisturize your skin. Experts advised taking a warm bath and staying in water in a short amount of time.
  7. Don’t forget your feet – Before you sleep, softly scrub your feet using a pumice stone or a hydrating scrub to remove dead skin cells and calluses. Then apply generous amounts of petroleum jelly or glycerin, instead of your normal lotion. You should also wear socks overnight.
  8. Wear the right pajamas – Use clothes made from tightly woven fabrics likes cotton or cotton flannel. The softer the fabrics you use for your sheets and sleepwear the better.
  9. Use your gloves – Protect your hands from getting cold and getting dry. After applying your lotion and moisturizer in your hands, glove up.

So when winter comes your skin is ready with the help of these tips. Don’t forget to keep these and follow the tips too!

Spiced Chia Pudding with Blackberries – Phase 3

If you want a lighter but satisfying meal whisks with creamy and healthy milk for breakfast, then this Spiced Chia Pudding with Blackberries is just fitting to delight on. This recipe is packed with satisfying chia seed rice pudding and fresh blackberries.

Spiced Chia Pudding with Blackberries - Phase 3


  • 3 tablespoons chia seeds
  • 1/2 cup water
  • 1 1/4 cup of unsweetened coconut milk
  • 1/2 teaspoon vanilla
  • 1/4 teaspoon ground cardamom
  • 1/4 teaspoon cinnamon
  • 1 teaspoon stevia
  • 1/4 teaspoon sea salt
  • 1 cup fresh blackberries


  1. Prepare the pudding: In a bowl, combine the chia seeds, water, coconut milk, vanilla, cardamom, cinnamon and 1 teaspoon of stevia.
  2. Refrigerate for at least 1 hour or overnight.
  3. To serve, stir in the sea salt and top with fresh blackberries, and drizzle with maple syrup. Serve chilled.

Snowy Mango Cream – Phase 1

Looking for desserts this Winter season? Something snowy like the Snowy Mango Cream could be the perfect match to complement the winter chilly breeze we’re experiencing. Even though it’s getting cold outside, that is not an excuse not to enjoy a jolly recipe like this that we are about to try. Its creamy goodness and mango puree will satisfy your sweet tooth while being healthy this winter!

Snowy Mango Cream - Phase 1

Serving Size: 1 12-ounce glass


  • 1 cup pureed mango
  • 1/2 cup unsweetened rice milk
  • 3/4 cup heavy cream (made of egg whites and rice milk)
  • 2 tablespoons stevia
  • pinch of sea salt

Directions for Preparing Heavy Cream:

1. 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.


1. In a medium bowl, whisk together 3/4 cup of the pureed mango and unsweetened rice milk. In a separate bowl, whisk the cream with the stevia and salt until it just hold stiff peaks.

2. Fold the cream into the mango mixture. Divide the fool between 4 (4-to 5-ounce) glasses and chill until stiff, 1 hour. Divide the reserved 4 tablespoons mango pure between the glasses and serve.

Chicken Brussels Sprouts with Rosemary Puree – Phase 3

A drizzle of pan juices ties everything together to make a complete meal that perfectly suits this winter season. Generally speaking, our chicken brussels sprouts with Rosemary Puree made it to our Phase 3 delectable meal.

Chicken Brussels Sprouts with Rosemary Puree


  • 3/4 pound Brussels sprouts, cut in half from top to stem
  • 4 tablespoons olive oil
  • sea salt
  • Fresh-ground black pepper
  • 4 chicken thighs
  • 4 chicken drumsticks
  • 2 cloves garlic, minced
  • 1 teaspoon dried rosemary, crumbled, or 1 tablespoon chopped fresh rosemary
  • 4 cups drained and rinsed white beans (from two 19-ounce cans)
  • 1/2 cup water
  • 2 tablespoons chopped flat-leaf parsley


  1. Heat the oven to 450°. In a medium bowl, toss the Brussels sprouts with 1 tablespoon of the oil, 1/4 teaspoon of salt, and 1/4 of teaspoon pepper. Set aside.
  2. Put the chicken pieces in a large roasting pan and toss with 1 tablespoon of oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
  3. Arrange the chicken pieces about 1 inch apart, skin-side up, and roast for 25 minutes.
  4. Add the Brussels sprouts and continue cooking until the chicken and sprouts are done, about 12 minutes longer. Transfer them to plate and leave to rest in a warm spot for about 5 minutes.
  5. Meanwhile, in a medium saucepan, heat the remaining 2 tablespoons oil, the garlic, and the rosemary over low heat, stirring, for 3 minutes.
  6. Raise the heat to moderate and add the beans, 1/4 cup of the water, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Cook, mashing the beans to a coarse puree, until hot, about 5 minutes. Stir in the parsley.
  7. Pour off the fat from the roasting pan. Set the pan over moderate heat and add the remaining 1/4 cup water. Bring to a boil, scraping the bottom of the pan to dislodge any brown bits.
  8. Boil until reduced to 1/4 cup, about 4 minutes. Add any accumulated juices from the chicken and a pinch each of salt and pepper.
  9. Spoon the white-bean puree onto plates and top with the chicken, the Brussels sprouts, and then the pan juices.

Food Personality: How Does It Affect Your Weight Loss Goals?


Have you ever wondered why your weight wouldn’t budge no matter how you religiously follow the rules of the diet? Your food personality might be the culprit behind your weight plateau. So let’s examine how food personality affects your weight-loss goals.

What is Food personality? It is your intrinsic trait that defines how you act and response towards food. Most often you are not aware how it can do damage to your body. How? Let’s try to find out.

food personality

View larger Infographic here.

In this blog post, we will help you identify what food personality you possess and what we can do about it so it won’t hinder to achieve the ideal weight. Here are recommended solutions in dealing properly your food personality.

1. The Emotional Eater.

These are the people who solely depend on foods when they are triggered by emotional distress. If they are stressed at work, they eat. If they are depressed from not achieving a certain goal, they eat. If they are happy, they eat.


Identify what triggers you into giving in emotional eating. When do you feel like you’re eating the most? After you arrived from work? Is it during midnight? After a tough exercise? List down these circumstances in your food journal.

The next step is to list down all the activities that you love aside from eating. This will help you develop some strategies in diverting your attention when you’re emotional eating is being triggered. Instead of resorting to eating when stressed out, do other sort of activities to calm your nerves like reading a book or drawing. Read more about emotional eating here.

2. The Easy Goer Eater

This food personality pertains to people who workout like crazy and eat healthy foods religiously during weekdays or also known as “fitness days”, but binge and cheat like there’s no tomorrow when it’s their day off. They fear to be left out from their social circle when they said “no”.


Moderation is the key for Easy Goer eaters. When attending social events and gatherings, try to ask yourself “Do you need to indulge yourself in unhealthy foods because of peer pressure?” “Do you really want your hard work for the past days go in vain because of your social peers?”

Remember that it’s alright to indulge yourself in these type of foods on some occasions, but you need to control yourself and practice moderation. Try to limit your consumption on party snacks and drinks.

3. Insatiable Eater

These are the people who never stops eating whenever they see foods, even if they’re not hungry. They certainly lack the self-discipline when it comes to eating.


Keep a journal with you and log in all the foods you ate for the day. This will help you analyze how much food you’re eating and choose between what foods you need to prioritize on eating to achieve optimum health and what foods to drop.

Aside from that, it is recommended to eat slowly and savor the taste of your food. Chew your foods properly and you’ll be amazed how you can get full with only eating the proper amount of food your body needs. Don’t overeat, in short.

4. The Nibble Eaters

This food personality pertains to people who eat small portions of food, but eat all day long! They most likely eat every now and them out of boredom. curiosity, or nervousness. Oftentimes they didn’t realize why they are not losing weight (after all, their portions are too small!) yet they fail to notice that they’re eating all day long!


Just like the insatiable eater, you need to keep a journal with you but this time, pay special attention to how many times you eat, as well as when do you feel like eating. Are you having a frequent nibble and bites in the afternoon? or at midnight? Record these events and strategize your meal map to control yourself from eating all day long.

Another tip is to take bigger meals during your breakfast, lunch. and dinner. In this way, you will feel fuller and reduce the times of frequent eating.

5. The Fast Food Eater
The people who have a fast food personality are those who simply don’t have time to cook their foods because their schedule is usually packed 24/7. They are prone to eating at fast food chains all the time because they find it more convenient to order in just seconds away rather than cooking foods for themselves.


Take a planner with you and list down all the activities you need to attend throughout the day. Find some “vacant time” in your schedule and insert preparing for foods or packing for it. You can also cook your meals in advance so that you’ll just have to reheat them first thing in the morning. In that way, you will keep track on staying healthy without ruining your hectic schedule. You can read more tips on how to lose weight despite your hectic schedule here.

6. Multi-tasker

Last but definitely not the least in our food personality list are the multi-taskers. They are who claimed they can do one or more things at the same pace. These people tend not to mind how much they’re eating because their attention is being drawn elsewhere. They didn’t realize how much damage they’re actually doing to their body.


Drop everything else you’re doing when you’re eating. Try to concentrate on eating food and savor its taste. You’ll be amazed how much you’re actually overeating when you focus on listening to your body while eating.

Let us all be conscious about our eating habits and try to fix them to achieve optimum health and well-being. How about you? Did you identify your food personality yet? If not, take the food personality quiz right now!

5 Healthy Tips this Winter Season

Most of us dreaded the Winter season because it impedes us to do our daily routine and most often, it left us with no choice but to stay indoors. Winter not only destroys our exercise routine but, it can also be awful in terms with our skin, nails, and hair. Not to mention most of our favorite fresh foods are scarce during winter. These challenges can be overwhelming as we continue our fast metabolism diet journey. How do we overcome this seasonal challenge?

5 Healthy Tips this Winter Season

In this blog post, we give you 5 healthy tips to survive the Winter season and what to do when you a flu strikes.

1. Have a Proper Hydration

Because of the coldness we felt during the Winter season, we tend to drink less water. But what we don’t know is that we need to drink water as much as we need on summer. Our skin is very dry during the winter season, so it’s important that we properly hydrate ourselves.

Stay with your routine of drinking water half of your body weight (in ounces) per day and add a lemon or lime for some variation. Read more about benefits of drinking water here.

2. Exercise regularly.

You might feel incredibly lazy in physical activities like workout because of the gloomy weather, but that’s not an excuse to skip your workout. If you cannot run outside, run on a treadmill instead. If you don’t have a treadmill, turn on your speaker and go dance! Your workout will become a whiz before you even realize that you’re now sweating profusely! Be creative and find ways to exercise indoors.

3. Eat and Embrace Winter Veggies

Don’t get discouraged if you are not able to eat your favorite veggies this season. It’s a perfect time for you to start exploring new and delicious veggies for a good diet. You can try Jicama, Kohlrabi, Endive, and Spaghetti Squash.

4. Indulge with Soups

Get the amazing benefits of soups this Winter season! This is the perfect opportunity for you to demonstrate your delectable soup recipes and warm our tummy and heart. Season it with herbs and spices to add more aroma and taste. Make your place smelling good with this. Check out our soup recipes here. You can pair it with a cup of your favorite hot chocolate in Phase 3, or herbal teas in any phase.

5. Sleep Longer

Did you have problems achieving your ideal sleeping time? Winter season is the perfect time to get a good night’s sleep. Our body naturally responds to the environment’s darkness and gloomy weather, making you feel tired and sleepy. So instead of fighting it, give in and relish a good night sleep.

Winter season can be tough for our fast metabolism diet journey, but with sheer determination and persistence, we can overcome it and enjoy this season while keeping ourselves healthy.

Bean Soup with Winter Squash – Phase 1 and 3

It’s time to get warmth this cold season, how does a winter squash sounds? Warm up your winter with a delicious soup packed up with nutritious beans!

This bean soup with Winter Squash is filled with spices and herbs that give aromatic scent and velvety texture with blended flavors to your food. Ah that’s soothing! Now let’s dig in to this!

Bean Soup with Winter Squash - Phase 1 and 3


  • 1 pound dried pinto beans, picked over and rinsed
  • 3 quarts plus 1 cup water
  • 1/2 cup chopped canned tomatoes
  • 2 garlic cloves, crushed
  • 1/4 cup chopped celery leaves
  • Large pinch of dried oregano
  • 1/2 cup extra-virgin olive oil (for Phase 3)
  • Sea salt
  • 1 medium onion, finely chopped
  • One 2-pound butternut squash, peeled and cut into 1-inch chunks
  • Crushed red pepper


  1. In a large bowl, cover the dried beans with 2 inches of water and let them soak overnight. Drain and rinse the beans, then transfer them to a medium enameled cast-iron casserole.
  2. Add 3 quarts of the water and bring to a simmer over moderate heat, skimming as necessary to remove the foam that rises to the surface.
  3. Cook the beans over low heat until almost tender, about 1 hour. Add the tomatoes, garlic, celery leaves and oregano. You can add 1/4 cup of olive oil for Phase 3.
  4. Season with salt. Continue cooking until the beans are very tender, about 1 1/2 hours longer.
  5. Meanwhile, in a large skillet, heat the remaining 1/4 cup of olive oil. Add the onion and cook over low heat until softened but not browned, about 8 minutes.
  6. Add the squash and the remaining 1 cup of water, cover and simmer over low heat until the squash is just tender, about 10 minutes.
  7. When the beans are done, stir in the squash. Season with salt and crushed red pepper and simmer for 5 minutes. Serve in shallow soup bowls.Hope you get the warmth that you need from this recipe. Enjoy!

Hangover Chicken Soup – Phase 3

This hangover chicken soup’s nutritious elements of fry-up breakfast tend to be a good rehydrating soup for those who caught a cold this Winter. Get the health benefits of this soothing chicken soup that’s generally good for you.

Hangover Chicken Soup - Phase 3INGREDIENTS

  • 400g cherry tomatoes
  • 1 tbsp Tabasco sauce
  • 1 small onion, halved and thinly sliced
  • 1 garlic clove, finely chopped
  • 3 tbsp tamari
  • 250g mushrooms, roughly chopped
  • 750ml chicken stock (or use mushroom stock for a vegetarian option)
  • 400g canned haricot beans, drained and rinsed (240g drained weight)
  • 1 tsp nutritional yeast
  • Salt and pepper to taste
  • Small bunch of parsley, roughly chopped
  • Tabasco sauce (for serving)


1 Preheat the oven to 240C/gas mark 9. Place half of the cherry tomatoes in a small roasting dish with the Tabasco sauce, a pinch of salt and a generous grinding of pepper. Roast for 15 minutes.

2 Sauté the onion and garlic on a low heat in 1 tbsp of Tamari sauce and 2 tbsp water, stirring regularly to prevent them catching and burning. Add more water if necessary. After about 10 minutes, when nicely browned and caramelised, add the mushrooms and remaining tomatoes and cook for a further 3-4 minutes.

3 Add the stock and haricot beans, bring to the boil and cook for 15-20 minutes.

4 Season with the remaining Tamari, nutritional yeast, and pepper if needed. Serve topped with the Tabasco-roasted tomatoes, some chopped parsley and Tabasco sauce on the side for an added kick!

Tomato Soup With Coconut Soured Cream – Phase 3

Welcome year 2016 with a bang! Why not treat yourself a lifting soured cream to wake you up from the holiday hang-over? Tomato Soup with Coconut Soured Cream transforms your tomato fix into a smoky, sweet and rich soup with warmth and spice of chillies. Perfect this Winter season of New Year!

Tomato Soup With Coconut Soured Cream - Phase 3INGREDIENTS

  • 1.7kg medium tomatoes on the vine
  • 2-3 dried ancho chillies 
  • coconut sour cream
  • Juice and zest of 1 lime
  • Salt and pepper

Coconut Sour Cream:


For preparing Coconut Sour Cream:

  1. In a medium bowl, whisk together the coconut milk, lemon juice and salt until combined.
  2. Adjust salt to taste and add more lemon, if desired.
  3. Refrigerate for about an hour before serving to allow flavors to combine.
  4. Depending on the coconut milk you buy, your sour cream might end up a little grainier than dairy sour cream. You can also strain it through a fine sieve if you want it extra smooth.

1 Preheat the grill to its highest temperature.

2 Slice each tomato in half and arrange cut side up on a baking tray. Place the tray on a shelf as close to the grill as possible and cook for 30-40 minutes until nicely blackened.

3 Meanwhile, place the dried chillies in a bowl with the tomato vines, and cover with 500ml of boiling water. Set aside. Mix the lime zest with the soured cream and season with salt and pepper. Refrigerate until needed.

4 When the tomatoes are ready, carefully turn them over and grill for a further five minutes, or until the skins are crisp and charred. This may happen quickly so keep a watchful eye.

5 When ready, discard the vines and transfer the tomatoes and all of their juices into a blender, along with the chillies, their soaking water and lime juice. Blend until smooth, season to taste, reheat and serve garnished with a spoonful of coconut soured cream.

4 Healthy Detoxifying Tips this New Year 2016

I hate to break it out to you but holiday season is over! And that means, we are back to the daily grind but on the positive side, we are about to end the binge eating season as well. How did you welcome 2016? Did you have stomach issues due to overeating? Have you observed tightening of your pants upon trying it on? Well, that’s pretty normal but we have to recover from the unhealthy stuff we did last holidays ASAP so we can start the new year right. Another great year has passed and today we’re embarking to another year of challenges but striving to live a healthy lifestyle. Let’s start the new year with a healthy body and positive outlook!

Healthy Detoxifying Tips this New YearSo talk about recovering and healthy lifestyle, we prepared some healthy detoxifying tips to flush out toxins from our body that was accumulated during the holiday season. And we highly recommend that you try the healthy detoxifying soup recipe below!

1. Drink LOTS of water

water glass

You’ve probably heard this tip over and over again, but water is still our best friend when it comes to cleansing our body. Drinking a lot of water will flush out all the foreign elements in our body and hydrate it to balance out our body salt.

See to it that you are drinking enough water (half of your body weight in ounces). You can add some lime or lemons if you want some variations on your water. You can read more about healthy benefits of water here.

2. Add More Parsley and Cilantro on your Meals

Parsley and Cilantro are very powerful green plants that help detoxify the heavy metals of your body. These herbs add more taste and health benefits in your soups, salads, and meals.

3. Deep Breathing

Deep breathing is one of the most powerful exercises to activate your lymphatic system. Your lymphatic system is composed of nodes, spleen, thymus, and vessels that help protect your body from diseases. When your body lacks exercise and intake of healthy foods, your lymphatic system may become sluggish, making you more prone into illness.

Take 10 deep, slow breaths counting 4 seconds in, 8 seconds in holding your breath and another 8 seconds in letting it out. You can practice deep breathing when you’re meditating or practicing yoga.

4. Take a Healthy Detoxifying Soup

soupThis healthy detoxifying soup will help you kickstart your new year by having a healthy meal. This soup is best to have in Phase 3.


  • 1 cup of water
  • 1 cup spinach or arugula
  • ½ clove garlic
  • ½ cup cucumber, chopped
  • 1 cup sprouts (sunflower)
  • ½ large avocado, pitted, peeled, and diced
  • ¼ cup fresh herbs
  • 2 pinches of sea salt
  • fresh lemon juice
    cayenne pepper

1. Put all the ingredients into a blender and blend for about 30 seconds. Be careful not to over blend.

We hope that these tips will help you get back on track in the fast metabolism diet and will keep inspiring you to live a healthy lifestyle. The fast metabolism diet community wishes everyone a Happy New Year!

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