Strawberry and Arugula Salad

This tasty combination of arugula and strawberries is perfect for the summer!

Ingredients:
1 serving of monkfish (or a protein according to your plan)
1 serving of arugula
1 Tbsp. of chopped onion
1 serving of strawberries
1 Tbsp. of balsamic vinegar
Oil
Salt and pepper

Preparation:
Wash the arugula and pat dry. Wash the strawberries and cut them into slices. Peel the onion and then cut into fine strips. Mix the balsamic vinegar with salt and pepper and a little oil. Season the fish with salt and pepper and then cook in a pan with a little oil in a pan for about 2 minutes per side. Spread the arugula on a plate, add the strawberry slices and onion and sprinkle with the vinegar dressing. Place the fish next to it or on it and enjoy!

Strawberry

One word that is commonly associated with summer is strawberries! In the summertime, strawberries can be found everywhere, whether at the grocery store, your local farmer’s market, or a farm stand. Strawberries are not only delicious but also offer many health benefits. Strawberries are full of vitamins: they contain many B vitamins, folic acid, zinc, copper and even more vitamin C than oranges or lemons. They are also packed full of fiber and more importantly contain high levels of antioxidants also known as polyphenols. In addition to being healthy and delicious, strawberries are extremely versatile and are perfect for both sweet and savory delicious. Classic pairings with ingredients such as basil, yogurt, and balsamic vinegar can create amazing dishes!

Rebalance with Metabolic Balance

Healthy eating is NOT just about looking better! It’s feeling better too! Anxiety and depression, low energy and mood, pain and discomfort are all common symptoms of nutritional imbalance and they can take a huge toll on all areas of life and relationships. When we’re tired and stressed, not eating well or sleeping well, we can become snappy and impatient and this in turn can impact our relationships. Relationships need regular nurturing and attention, and that can seem impossible when you’re not feeling good yourself! With Metabolic Balance, we’ve helped many couples work side by side, using their own individual nutrition plans, supporting each other to keep on track. Getting back into balance together is one of the best things for a relationship. When you’re both feeling good, life takes on a whole new perspective. At Metabolic Balance we say you need to rebalance to reconnect!

Adapted: Metabolic Balance Australia and New Zealand

Healthy Chocolate Bites

Chocolate is not only delicious but also has known health benefits. Today we have a healthy and tasty chocolate dessert for you that will satisfy your sweet tooth!

Ingredients:
120g walnuts
65g cocoa powder
1 pinch of sea salt
220g dates

Preparation:
Chop up the walnuts using a food processor. Add the cocoa powder and a pinch of salt and mix until everything is well combined.  Pit the dates and chop into quarters. Then add the dates to the walnuts and process until the mixture starts to come together. Take tablespoon sized portions and form them into bite sized balls or press the mixture into a tray and after chilling cut into small squares. Enjoy!

Photo: Unsplash

Chocolate as a Healthy Treat

It has been scientifically demonstrated that chocolate lifts our mood. This is triggered by the so-called endorphins, in addition to the messenger substance serotonin. Endorphins modulate the brain’s metabolism and ensure that we become euphoric, but also insensitive to pain. Since they are also contained in small quantities in cocoa, chocolate is a light “happiness drug. ” Furthermore, chocolate is said to be antioxidant and anti-inflammatory, it can lower blood pressure and slow down free radicals.  Chocolate also contains substances that are said to stimulate the growth of skin cells and prevent the formation of wrinkles. Chocolate is therefore also a delightful anti-aging food! Important! To exploit its full potential and to prevent the pleasure from becoming a calorie trap, it is recommended to enjoy dark chocolate with a cocoa content of at least 70% or more!

Personalized Nutrition

Do you want to improve your health and lose weight, but struggle to balance your nutrition and busy family life? It’s an all-too-common problem. Between home, work and family commitments, time is often limited. Juggling all of these balls and cooking fresh meals is a constant challenge, and at Metabolic Balance we tackle that head on. A Metabolic Balance nutrition plan provides inspiration tailored to your personal needs and while your plan is all about you, it is tailored in a way so that you can make it fit your busy lifestyle. With a few tips, a little creativity and some good planning, a lifestyle change can be a great family experience – one that everyone can enjoy. Always remember by looking after yourself, you can also look after your family so much better. Check out the “Family and Kids” section on our website for more tips and info on how Metabolic Balance could work for you and your family.

Adapted: Metabolic Balance Australia and New Zealand

Raw food – healthy or unhealthy?

Many people associate a particularly healthy diet with the raw food diet. This is because the raw food diet is based on consuming foods that are not cooked in any way. Fruits, vegetables, mushrooms, sprouts, nuts, lettuce and seeds that are not heated thus contain their full original nutrient content. Above all, they are rich in vitamins and secondary plant substances, as these are inactivated or broken down at 100°F and then are no longer available to the body.

It is also known that all cooking methods, whether boiling, steaming, roasting or barbecuing, partially damage the sensitive vitamins and secondary plant substances. It has been shown, for example, that half of the vitamins contained in food, in particular vitamins C, B1, B2 and B6, are lost due to heat. So what’s more obvious than to join the raw foodists?

Nevertheless, the reality is usually somewhat different than one has imagined. Often, after some time of eating mainly raw apples, carrots, cabbage turnip, etc., you reach your limits. The craving for cooked food can’t be simply switched off at the touch of a button and some people struggle with a constant feeling of hunger or satiety. In addition, digestive and intestinal disorders can occur and these are often the reason why the “raw foodist” project is quickly abandoned. This may also be due to the prevailing opinion that a raw food diet is equivalent to a vegan diet. However, this is a false conclusion: With a raw food diet, both plant and animal foods can be consumed that have not been heated to more than 100°F. This means that raw milk cheese, fermented fish, carpaccio, tartar or sushi can also be on the menu.

Preventing diseases with raw food?

The health benefits of raw foods are controversial. Supporters claim that many diseases are caused by cooked or highly processed foods.
 With raw food you can get rid of problems such as obesity, diabetes, allergies, gout and gastrointestinal problems. Raw foodists are said to have a purer skin and less susceptible to colds and flu.
Raw foodists reject canned foods, pasta, and boxed cereals, and completely ban tea, coffee, sugar, chocolate, and dairy products from the diet. The diet includes mainly regional fruits, vegetables, nuts, salads and wild herbs.

Nevertheless, many nutrition experts advise against a long-term diet with only raw food, because it is too unbalanced in the long run. Some people also get intestinal problems, because some fruits and vegetables are difficult to digest raw and can cause fermentation processes.

In fact, sensitive people can be affected by such deficiencies, especially if in advance always little raw food and low-fiber foods have been consumed.

Raw food diet and science

In a large-scale study conducted by the University of Giessen, Germany, from 1996 to 1998, 200 participants who practiced the raw food diet were accompanied by nutritionists and medical doctors for a year to find out how raw food nutrition affects health. The participants were all non-smokers and in good overall health.

The evaluation of the vitamin and mineral status of study participants surprised researchers: Although only vegetables, fruits, nuts and salads were consumed and the food was rich in minerals and vitamins, this could not be detected in the blood count. One possible reason for this could be that the subjects ingested too little fat. Fat-soluble vitamins such as vitamin A, vitamin E and beta-carotene can only be absorbed in the presence of fat. Furthermore, the subjects were deficient in vitamin D, zinc, iron, calcium, vitamin B12 and iodine after one year.

The supply of protein was also insufficient, as some protein-rich foods, such as the group of legumes (lentils, beans, chickpeas, soybeans, etc.) as well as many mushrooms, are unsuitable for raw consumption and were therefore avoided.

Raw food diet – which foods should be dispensed with?

Raw legumes contain a high proportion of lectins, which are toxic and can also cause inflammatory bowel diseases. By soaking and boiling, the lectins are largely destroyed and legumes can be eaten, but then no longer meet the requirements of the raw food diet.

Phytic acid contained in grains blocks the absorption of some minerals. Therefore, grains are best tolerated when cooked or baked, i. e. higher temperatures destroy the phytic acid. However, fermented grains, i. e. ground grains, soaked overnight in water, can also break down a large part of the phytic acid and render it ineffective. The disadvantage is: Excess water is drained off and a considerable proportion of dissolved minerals is poured away.

Furthermore, some secondary plant substances are not able to develop their full health potential in their raw state. For example, the ingredients lycopene and lutein, which are responsible for the red color of the tomato, only become available after cooking. Lycopene and lutein are highly effective antioxidants that can strengthen the body’s defenses.

The same applies to carotenoids, which, among others, can be found in carrots and bell peppers. If, for example, carrots are cooked and they are consumed in combination with fat, then about 40% of the beta-carotene is utilized – in the raw state only about 3% is absorbed by the body.

Potatoes are also among the plant foods that, when eaten raw, are not tolerated. This is mainly due to the potato starch. It can’t be digested well or at all in our intestines. Potatoes also contain solanine, which is slightly poisonous when uncooked and can cause abdominal pain, bloating and other intestinal complaints.

What is Metabolic Balance’s position on raw food diet?

The proportion of raw food in the diet should be increased overall, taking into account the positive effects on the body and the fact that, according to the German Nutrition Society (DGE), the average fiber content in most diets is too low. Especially vegetables, lettuce, nuts, mushrooms, herbs and fruits contain many vitamins, minerals and fiber, which stimulate digestion and provide a healthy environment for the intestinal flora. In addition, the secondary plant substances contained, such as flavonoids and antioxidants, prevent cancer and heart attack. Nevertheless, a pure raw food diet is not recommended.

Therefore, nutrition according to Metabolic Balance is designed with a high proportion of fresh food, which is optimally tolerated, tasty and healthy for our metabolism.

Metabolic Balance focuses on natural foods, i. e. foods should be cooked, heated or processed as much as necessary, but still as little as possible, so that the body is adequately supplied with all the vital substances and at the same time is spared from the natural toxins and pollutants of plant and animal foods.

At the same time, it is important to make sure that fruit and vegetables are not too heavily contaminated by nitrates and pesticides and therefore rely on organically grown products.

A Program That Works

Metabolic Balance is the tried, tested and trusted way to eat right for you. It’s truly personalized nutrition. We use 36 blood parameters to identify what is going on for you and which foods you then need to eat to get well and achieve your health goals. If you’re someone who has struggled to change their health such as lose weight, calm inflammation or manage your digestive health then finding out the right foods could just be the difference you need. This is why Metabolic Balance is loved worldwide as the holistic, natural and healthy way to be well. Let 2021 be your year for wellness and feeling the best you can feel. Find your Metabolic Balance practitioner and never look back!
https://www.metabolic-balance.us/

Credit: Metabolic Balance Australia and New Zealand

Meal Times

Everyone has their own biorhythm and metabolism. Certainly, it is not recommended to eat abundantly late in the evening and before going to bed.
It is medically proven that digestion works much slower at night, which affects the metabolism and also the quality of sleep. However, not only the timing is important, but also the quantity and quality of the food. Calories don’t care what time it is! So what should you stick to when you want to lose weight?

Tips for meals after 6 pm:

  • Avoid monosaccharides (sweets, chocolate, etc. ), which stimulate the appetite.
  • In the evening, prefer protein-rich foods such as fish, dairy products, eggs and nuts.
  • Don’t eat too much raw food in the evening – steamed vegetables are easier to digest.
  • Your last meal should be 3-4 hours before bedtime.
  • Always drink enough water.