Eat Less Sugar

You probably already know that refined sugar is not good for you. Unfortunately, most people still eat too much of it. With a Metabolic Balance nutrition plan, this will not happen to you. Your body will thank you! If you stop consuming any kind of additional sweeteners for a certain time and only eat the sugar that is naturally found in fresh food, you will soon notice how much better you feel and will also stop craving super sweet foods. Although the first few days will be tough, the end results will be worth it!

Lentil Muffins

These muffins are easy to make, packed full of protein, and will keep you full!

Ingredients:
1 serving of red lentils 
1 serving of vegetables (z. B. red peppers, zucchini) 
Olives
Garlic 
Chili powder
Salt and pepper
1/2 cup (125 ml) water 

Preparation:
Prepare the lentils (soak/boil) and process into flour using a blender. Wash and chop the vegetables, add spices and mix everything. Slowly add the water until the mixture is slightly wet. Bake in the oven 275°F (130°C), 50 minutes. 

Tip: Fill the muffin tins up to the top, as they will hardly rise.

Let’s Talk Legumes!

Legumes are one of the best sources of vegetable protein and are far more than just a simple ingredient on the winter menu. 

For far too long, dishes with legumes have been considered simple or “just” for vegetarians. But after a number of star chefs showed creative ways to use peas, lentils, and beans, legumes started gaining popularity. The United Nations even named 2016 the International Year of Pulses (Legumes) to raise awareness about the sustainability, affordability, and versatility of this food group.
Since the legume group encompasses everything from quinoa to beans (there are over 12,000 different types of legumes), there are thousands of recipes to explore.

Stop the Battle of Wills

Sometimes people feel they don’t have enough self control to eat well and balanced for a long period of time. What we say is that if you are relying on self control then it’s always going to be a bit of a battle. Self control does run out!
To make lifestyle changes that are long term and sustainable, you need to look at how you are feeling and get hooked on that feeling! When you eat right for you with your Metabolic Balance food plan, you start to feel good. In fact you start to feel amazing! When you feel good then you don’t want that feeling to stop and that’s when you no longer need will power! You simply want to keep doing what you need to do to feel healthy! It starts with loving yourself enough and the rest just follows! Join the personalized nutrition revolution, find your Metabolic Balance practitioner, and never look back!

Adapted from Metabolic Balance Australia and New Zealand

Self-Care Saturday

Has all the stress from the past few months and weeks taken a toll?

Trying planning a self-care Saturday!
Spend the day doing things you love and relax! Also try treating yourself and your immune system right with a cup of fresh ginger-turmeric tea. It does not only taste wonderful, but also warms you from inside and has an anti-inflammatory effect. Simply pour hot water over a thumb-sized piece of ginger and some turmeric (fresh or powdered) and enjoy!

Curry Tofu with Brussels Sprouts

This curry tofu recipe is super simple to prepare and perfect as a lunch or dinner!

Ingredients:
1 serving of smoked tofu 
1 serving of vegetables (e. g. cauliflower and Brussels sprouts)
Olive oil
Curry powder
Salt and pepper
Black sesame seeds

Preparation:

Wash the vegetables and blanch them in salted water. Roast the sesame seeds in a dry pan and set aside. Cut the smoked tofu into cubes. Heat olive oil with curry, add the tofu, and add the vegetables. Cook for a few minutes over medium heat to allow the flavors to mix. Sprinkle with sesame seeds before serving and enjoy!

You Can Achieve Your Goals

“Never give up what you want just because it’s not easy. “
Albert Einstein

“What can I say. . . thanks to Metabolic Balance I have lost 175 lbs! I can clearly feel the increase in my quality of life through more activity. ” Isabella M. , 36 years old

No matter if you want to lose only 17 or 175 lbs – Metabolic Balance helps you to achieve your personal goal with ease!

The Keto Diet vs Metabolic Balance

The ketogenic diet developed in the early 1900s has taken the weight loss world by storm in the past 10 years. Now you might be wondering, how does Metabolic Balance® meal plan stack up against a ketogenic diet?

Originally designed in the 1920s by Johns Hopkins Medical Center researchers, the ketogenic diet was used as a treatment for epileptic disorders, specifically GLUT1 (glucose transporter type 1) deficiency syndrome—a genetic disease that causes a glucose deficiency in the brain, which leads to cerebral seizures like epilepsy. A keto diet is low in carbohydrates, meaning the brain will use ketone bodies as an energy (fuel) source rather than glucose (blood sugar). In the absence of glucose, the body burns fat and produces ketones, which enter the brain through an independent transporter. Most people who practice the keto diet view it as a quick weight loss tool or a way to gain muscle mass. Once ketone levels in the blood increase, the body puts you in a state of ketosis—leading to quick and consistent weight loss until you reach a healthy body weight. At the core of the keto diet is the severe restriction of carbohydrates (sugar and starch). Carbohydrates are considered the number one source of energy for the body. Certain organs, especially the brain, rely on carbs for energy. However, when carbs aren’t available, like with an extremely low-carb diet (keto diet), the body converts fats into ketone bodies for its main fuel source. When you limit the body to 5% carbs (a maximum of 30g to 50g) daily, 70% to 80% fat, and 20% to 30% protein, the body then enters a fat-burning metabolic state known as ketosis. Your blood sugar levels will drop to 65mg/dl to 75mg/dl and remain constant since there is very little glucose absorption. The value will often sit between 80mg/dl to 120mg/dl. As a result, there is no longer a glucose-related release of insulin, which then prevents the breakdown of body fat in a process called lipolysis. In ketosis, body fat is used for energy and is therefore why the keto diet is used to treat obesity and increase lean muscle mass in body building.

Following the keto diet with the precise composition of your daily food intake involves a lot of discipline, and the food must be weighed to the exact gram, otherwise, there is the risk of “falling” out of ketosis. If done incorrectly or there’s a lack of discipline, you also risk falling back into carbohydrate metabolism. In other words, the body goes back to using carbs as an energy source. In addition, the low fiber in the diet can lead to diarrhea or constipation. In ketosis, a greater number of ketones are secreted through the urine, skin, or breathing. Fruity smelling odor can result when water intake is too low. In this transition phase, there may also be poor concentration.

Metabolic Balance vs. Keto
At first glance, you would think there are a number of overlaps between the Metabolic Balance® meal plan and the keto diet. Why?
• Fasting days are carried out
• There’s a five-hour break between meals
• The meals are weighed and the carbs are limited

However, at second glance, it becomes quite clear that each diet is completely different from a nutrition standpoint.

How does the Metabolic Balance® meal plan stand out from the keto diet?
• For starters, there are a significantly higher amount of carbs, which acts as a buffer to neutralize the acids from the protein in the diet.
• In addition, the fiber in the diet helps improve overall digestion.
• There are also a high number of vitamins and minerals due to the nutrient-rich vegetables in the diet, which help stimulate natural detoxification processes and relieve the digestive organs (liver, gallbladder, and intestines).

As a result, the long-term implementation of Metabolic Balance® meal plan is far more tolerable and easier to follow than the keto diet. There is also not as big of a diet change with the Metabolic Balance® diet plan when compared to the keto diet. For example, there is no ketosis with Metabolic Balance®, and the meal plan can be part of a person’s permanent lifestyle. In comparison, keto is a short-term diet, and it must be implemented gradually. There are also several side effects related to the keto diet, including difficulty sleeping, bad breath, libido loss, tiredness, constipation, and moodiness.
As mentioned, your meals with Metabolic Balance® must be carefully weighed, especially at the initial stages of the meal plan. However, if you fall off track, there are fewer critical side effects as with the ketogenic diet, which again can cause you to “drop out” of ketosis. That is why the keto diet should be followed under doctor supervision.

What else is there to love about the Metabolic Balance® meal plan?
It can be described by its variety and versatility since you can gradually add other foods from all food groups into your daily routine.

Overall not only is the Metabolic Balance plan more practical and it tastes better, but it will also be easier for you to maintain as you experience the long-term weight loss you desire.

Adapted from Metabolic Balance Canada

Autumn Vegetables with Oyster Mushrooms

Nothing says fall like a delicious combination of mushrooms, root vegetables, and aromatic herbs!

Ingredients:
1 serving vegetables (carrot, parsnip, brussels sprouts, onion)
1 serving oyster mushrooms
1 garlic clove
Salt and pepper
Caraway
Paprika powder,
Fresh parsley
1/3 cup (75 ml) vegetable stock

Preparation:
Clean and wash the vegetables. Cut the carrot into rings and the parsnip into fine sticks, quarter the brussels sprouts. Peel the garlic and chop finely. Blanch the vegetables briefly in salted water. Do not wash oyster mushrooms, just clean them with a brush or knife.  In a pan, cook the onion and oyster mushrooms with salt, garlic, caraway, pepper and paprika powder. Deglaze with some vegetable stock and cook gently for 10 minutes.  Add a portion of the oyster mushrooms and the broth to the blanched vegetables.  Puree with a blender until smooth. Add the remaining oyster mushrooms and plenty of chopped parsley on top and serve.

Brussel Sprouts

Brussels sprouts are walnut-sized and light to dark green – actually grape-like arranged buds of this cabbage plant. Like green cabbage, brussels sprouts taste best after the first frost, when their sugar content moderates their bitter taste and makes their cell structure more delicate. Usually brussels sprouts are cooked and tossed in butter as a side dish, but they also taste good in casseroles, as soup or very thinly sliced even raw. Brussels sprouts have 4.7 percent of valuable plant protein with amino acids that the body can easily utilize. It is also an excellent vitamin C donor in winter and also provides the vitamins B1, B2, B6, folic acid, iron, potassium and plenty of fiber. Brussels sprouts are also used in folk medicine to reduce both weakness and tension, to facilitate weight loss, to eliminate constipation and acidification, and to prevent atherosclerosis. With a glucosinolate content of 237 mg per 100 g of vegetables, it is also associated with cancer prevention!