Great health is addictive and contagious! When one member of the family, office, social circle etc. starts their metabolic balance plan, the impact is catching. Everyone wants to know what that new healthy person is doing! They want it too! So how about you be a trailblazer for health! Start falling in love with your health and potential again. It’s not rocket science to understand that when you eat right for you, your body can work as it should. Energy is yours again, health comes from within. Personalized nutrition is the medicine for today and the future. Forget one size fits all, forget miracle supplements! It’s all about what your are eating every meal, every day and is it right for you. Your Metabolic Balance plan will tell you this.
Coach Spotlight: Aiko Wynn, ACC
Aiko grew up in Northern Utah and spent most of her 30 year career in corporate retail. She loved that work, accomplished great things and had formed lifelong friends with her job. But it also aged her, and her life and work became critically imbalanced. She chose to move on to higher frequencies of growth, and never looked back.
When she thought it would be a time to retire… that’s when coaching found Aiko. “I coach in areas I am passionate about and what has worked best for me,” she explains. “That includes self-development, transition, mental fitness, career and natural weight loss with Metabolic Balance.” After living in Seattle for 25 years, Aiko is now back in Utah surrounded by family, friends, her husband and their dog, Mochi.
Aiko is a Certified Professional Coach – ICF ACC, and is certified as a Martha Beck Wayfinder Life Coach, a Metabolic Balance Coach-Practitioner, and a Sedona Soul Coach. Aiko has clients who live all over the United States, and offers coaching sessions over the phone or on Zoom.
Stuffed mushrooms are not only very easy to make but can easily be adapted with different ingredients to meet many Metabolic Balance plans. Give this recipe a try and let us know what you think!
1 portion of fresh goat’s cheese
1 portion of vegetables (mushrooms and savoy cabbage)
10g of rye bread
Salt and pepper
Clean the mushrooms and remove the stems. Slice the savoy cabbage into fine strips. Put the rye bread, savoy cabbage, garlic, goat’s cheese, salt, pepper, chili and marjoram into a food processor and pulse until you achieve a homogenous mixture. Then fill the mushrooms with a teaspoon of the mixture. Bake in the oven for 15 minutes at 400°F (200°C). Enjoy!
Mushrooms are a type of fungi found in many different varieties all across the globe. From earthy shitake mushrooms to delicate oyster mushrooms, there is a variety for almost every type of dish. Mushrooms are packed full of micronutrients including copper, potassium, and phosphorus. On the Metabolic Balance mushrooms can be a protein or a vegetable depending on the type of mushroom. Oyster and shiitake mushrooms are considered a protein. They can be used fresh or dried and are delicious in soups, stir fries and salads. All other types of mushrooms are vegetables and can therefore be mixed and combined with another type of protein.
Metabolic Balance vs Keto
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
Spring Clean Your Kitchen
Spring is just around the corner, and it’s the perfect time to clean out your kitchen and refresh your eating habits. Start by getting rid of any expired or processed foods, and stock up on fresh fruits, vegetables, and lean proteins. Organize your pantry and fridge to make healthy options easily accessible. This includes having them visible and in your line of sight. Aim to start incorporating new recipes and flavors into your meals to keep things interesting.
Use this change in season as an opportunity to refresh and renew your commitment to healthy eating!
A Roadmap for You
It’s important to know what you want, but having a roadmap to get you there is the only way to achieve it. This is perhaps the most evident when it comes to weight loss.
At Metabolic Balance, we help create a plan that is entirely unique to you – it’s not about fad diets or cutting out the “bad food”. We aim to find the right foods for you and create an achievable nutrition plan that will help you maintain a healthy weight in the long term.
We also provide the personalized support you need to stick to the plan, with a dedicated coach to help you at all stages of the program.
Do you have a plan to reach your goal? If the answer’s ‘no’, reach out to see how Metabolic Balance can help.
Importance of Gut Health
Gut health is closely tied to a healthy diet and lifestyle. There are a few simple steps you can take to help keep your gut happy and healthy:
-5+2 – aim for 5 different veggies and 2 fruits every day
– Make sure to eat a lot of fiber (up to 30g per day). At Metabolic Balance we recommend a variety of veggies, nuts, seeds, rye bread and a daily apple
-Try avoiding processed foods. Choose real foods that don’t need an ingredients list
Research shows that a diet with wholegrains and minimal processed food lowers the risk of colorectal cancer and can benefit the beneficial microbes in the gut. The Metabolic Balance® program is a wholefood personalized meal plan that has helped thousands of clients get results. Get in touch to find a coach near you!
Springtime fatigue – Doesn’t Have to Be!
The so-called springtime fatigue is spreading. Lack of concentration, listlessness and less performance are just a few of the side effects that springtime fatigue can bring with it.
In this article, Silvia Bürkle, from a scientific point of view, sheds light on the possible causes of springtime fatigue and what can be done about it.
With the beginning of spring, when nature awakens outside, crocuses sprout and the first daffodils peep out, many people feel tired and fatigue. The so-called springtime fatigue is spreading. Lack of concentration, listlessness and less performance are just a few of the side effects that springtime fatigue can bring with it. Despite sufficient sleep, one feels tired. It seems as if no recovery takes place, no matter how long the sleep lasts.
Causes of springtime fatigue
There can be various reasons for springtime fatigue however, it can be assumed that the hormone balance changes due to the changing temperature and light conditions. In particular, the body’s own hormones serotonin and melatonin are affected by the influence of light.
In addition to the essential amino acid tryptophan and vital substances, the body needs natural light stimuli to produce serotonin, our “good mood” hormone. In spring, when the days get longer and the body is exposed to more natural light, more serotonin is produced accordingly. On the other hand, the production of melatonin is reduced with increasing serotonin. Melatonin is the sleep hormone and in winter, in the dark season, is the hormone that is mostly present.
It is assumed that it is precisely this mechanism, the conversion and regulation of hormones in the body, that causes a lot of problems at the beginning of spring.
But also the temperature fluctuations that occur again and again in spring additionally stress the body, which is especially noticed by people with low blood pressure and those who are prone to weather sensitivity. When it gets warmer outside, the blood vessels dilate, causing blood pressure to drop even further. The consequence: One feels fatigue and tired.
Another cause of springtime fatigue may be the lack of vitamins, especially vitamin D. This vitamin can only be produced by the body with the help of daylight. Although it can also be stored for a while, vitamin D reserves are often reduced to a minimum at the end of winter and need to be replenished quickly.
The body usually takes two to four weeks to adjust to warmer temperatures and longer days. However, you can support the body with simple measures.
What can be done about springtime fatigue?
A good remedy for springtime fatigue is exercise in the fresh air, and spring with its slowly rising temperatures literally invites us to do so. A daily walk increases well-being and outside activities leave little chance of springtime fatigue, as exercise boosts the circulation and stimulates the production of serotonin. Some scientists who deal with springtime fatigue point out that it is best to go outside for a longer period of time in the morning – without sunglasses – so that the light reaches the brain via the eye, and thus serotonin formation can be pushed even more effectively. An additional proven way to bring the circulation out of “hibernation” in spring is to take alternating showers or visit the sauna now and then.
In general, it is important not to give in to fatigue, this means, one should maintain one’s sleep rhythm and not sleep more than usual.
The right nutrition against springtime fatigue
Proper nutrition is also an important pillar for fighting springtime fatigue. While in winter, hearty meals that are high in fat and carbohydrates are preferred, in spring you should opt for a lighter diet. Fresh fruit and vegetables also provide plenty of vital substances, which are now particularly important for the body. Sprouts and the first wild herbs are very rich in vital nutrients and can enrich vegetables, salads or smoothies.
This does not mean that you should only eat vegetables – in the end, it depends on the right mix. Fish, meat, dairy products – protein foods – should also be on the menu. In addition to vitamins, essential amino acids such as tryptophan are also needed for the formation of hormones, such as serotonin. It is also important to drink enough water. This is because too little fluid in the body promotes poor concentration and fatigue, among other things.
Springtime fatigue does not have to be a necessary evil. Perhaps this should also be seen as an opportunity for a dietary change. The Metabolic Balance nutrition plan provides all the nutrients in the right proportions that the body needs to produce the body’s own hormones and enzymes in sufficient quantities to start fit and full of vitality. This also has the advantage that you can say goodbye at the same time to one or two kilos that have accumulated on your hips over the winter.
World Sleep Day
Did you know that getting enough quality sleep is essential for good health? March 18 is World Sleep Day, and it’s a great opportunity to focus on improving your sleep habits.
Some tips for better sleep include establishing a regular sleep routine, avoiding caffeine completely after lunch and alcohol too! And creating and maintaining a relaxing sleep environment can also really help.
Getting enough restful sleep is important for our overall health and well-being. Poor sleep can lead to a weakened immune system, mood changes, and weight gain. Aim for 7-9 hours of sleep each night and remember to avoid devices before bedtime too!
Please prioritize sleep as it’s such an important part of your overall health and well-being!
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