All Calories Are Not Created Equal

Many people follow the guideline if you “want to lose weight, [you] must ingest fewer calories”. In doing so, they trust the calorie specifications on the food label.

At first glance, this seems logical. The body needs a certain amount of energy to maintain, for example, heartbeat, respiration, digestion, and so on. If there is too little fuel to accomplish the tasks, the body falls back on its fat reserves.

A lower calorie intake should therefore melt away the pounds on your hips – but unfortunately it’s not quite that simple.

What is a calorie?

The calorie is a physical unit for energy, work and heat. More than 150 years ago, researchers determined the amount of energy contained in bread, meat, fish or fruit. To do so, they burnt a certain amount of the corresponding food in a steel cylinder (calorimeter bomb) surrounded by water. This combustion process generated heat which heated the surrounding water. This data was meticulously recorded and used to derive how high the energy or caloric value of the various foods was and this was defined as a calorie or kilocalorie.

“A calorie is consequently the amount of energy required to heat one gram of water by 1 °C” – or 1 kilocalorie (kcal) is exactly the amount of heat/energy density required to heat 1 kg of water by 1 °C (from 22 °C to 23 °C). If a slice of pizza has 245 kcal, this means that the energy stored in it is sufficient to heat 245 l of water by one degree Celsius.

Therefore, one might think that it doesn’t matter for body weight whether one consumes a whole apple or drinks the same amount as apple juice instead. However, while the daily consumption of apples is healthy and provides the body with plenty of vital and dietary fiber, the corresponding amount of apple juice contributes in the long run to the metabolism becoming unbalanced, since in particular the abundant sugar enters the blood quickly and unregulated, thus negatively affecting the insulin level.

Scientists are largely in agreement that it does make a difference where the calories come from, in what form, and probably even at what time of day they are ingested. This is because the type and processing of food determine how our digestive tract and the billions of microorganisms that make their home in it utilize the food.

Preparation and consistency influence calories

Scientists have discovered that food does not release its calories to us one to one. For example, the body has to expend a lot of energy to break down and digest raw vegetables or high-fiber foods. If, on the other hand, the vegetables or whole grain products are cooked, the fiber and complex carbohydrates contained are broken down in such a way that the digestive system does not have to expend as much energy. This implies cooked foods provide more calories than raw foods. The longer a food is cooked or processed, the more the structure of the food changes.

Cell walls break down, nutrients are broken down and are more quickly and easily available to the body.

Janet Novotny, a nutritionist at the U.S. Department of Agriculture, and her colleagues have also demonstrated this very impressively using almonds as an example. The usable calorie content of almonds eaten raw was 20 percent lower than that of the same amount of almond paste. When almond paste was consumed, the full calorie count came into play.

Just to save calories, however, you still shouldn’t switch to a raw food-only diet because it can lead to an undersupply of nutrients and digestive problems. A healthy mix of raw foods and gently prepared foods provides optimal nutrition for the body while still being low in calories.

How much the body absorbs from a food also depends on its consistency. A wholegrain bread with butter and a “Milchschnitte” (a cake based treat with a ‘milky’ filling) are both rated at around 300 kilocalories per 100 grams. The fact that more calories are nevertheless absorbed from the soft children’s snack and that its “caloric value” is ultimately higher can be explained by the fact that the body has to expend more energy when digesting the wholegrain bread with complex carbohydrates.

Japanese researchers have demonstrated this effect in an experiment with rats: for 22 weeks, they fed one group of the animals the usual grain diet. A second group of rats was fed food with the same number of calories but processed food that required significantly less chewing. The result was that the rats with the “soft food” were obese after the experimental period, while the others were not.

Calories – hunger and satiety

It’s one thing to meet your energy needs. But it’s quite another thing to feel full and satiated in the process. Calories are not nutrients. We can mathematically ingest the appropriate amount of energy, but still remain hungry because our food contains few nutrients.

Even carbohydrates and proteins, which both provide 4 kcal per gram, do not have an identical physiological effect on the body.

Short-chain carbohydrates such as glucose enter the blood quickly, causing blood sugar and insulin levels to skyrocket. The hormone insulin encourages the body’s cells to rapidly absorb sugar from the blood. Once this happens, insulin levels promptly drop – which in turn triggers hunger. While 100 kilocalories from a low-sugar apple are filling, the juice drinker quickly feels hungry again and the desire to eat something, despite the same amount of energy ingested, due to the higher sugar intake.

Protein, on the other hand, leads to long-lasting satiety. In the stomach, proteins are broken down into amino acids, which enter the small intestine and stimulate the hormone production of cholecystokinin, peptide YY and glucagon-like peptide1. These pass into the blood and transmit the signal of satiety to the brain. At the same time, insulin levels remain stable after the consumption of protein-rich meals and cravings are prevented. It is also interesting to note – as studies have confirmed – that almost one third of the calories consumed in the form of protein are burnt off again directly when the proteins are digested.

Metabolic Balance does not count calories!

Instead of paying attention to the number of calories, it makes more sense to look at the quality of the food. Metabolic Balance therefore recommends unprocessed foods that are as close as possible to there natural state. High-quality cold-pressed oils should not be avoided under any circumstances, despite their high energy content. After all, fat is not only an energy carrier, but also indispensable for many metabolic processes in the body. Fish, meat, vegetables, fruit, legumes, mushrooms, nuts or dairy products with a natural fat content provide not only energy but also plenty of fiber, complex carbohydrates and protein, which are jointly responsible for maintaining the body’s functions and have a high satiety value. Thus, they help maintain weight or facilitate weight loss without having to count calories.

Meals composed of fat, protein and fiber-rich vegetables – as recommended by the Metabolic Balance nutrition plans – have a positive effect on blood sugar levels.

At the same time, a nutrition according to Metabolic Balance ensures a balanced vitamin and mineral account so that all nutrients can be optimally metabolized. Now at the latest, “all calories are not created equal” – after all, it makes a clear difference to the body whether 300 kcal are consumed in the form of fruit, vegetables and nuts or 300 kcal from foods that are less rich in vital substances, such as potato chips and sweets, which provide hardly any vital substances and make it more difficult for the body to function.

Sources:

  1. Oka, K., Sakuarae, A., Fujise, T., Yoshimatsu, H.,Sakata T, et al. (2003). Food texture differences affect energy metabolism in rats. J Dent Res, 82: 491–494. doi: 10.1177/154405910308200617.
  2. Trivedi, Bijal (2009). The Calorie Delusion: Why food labels are wrong (darin u. a. Interview Geoffrey Livesey), New Scientist. (15 July 2009)
  3. Flores-Mateo, G., Rojas-Rueda, D., Basora, J., Ros, E. & Salas-Salvadó, J. (2013). Nut intake and adiposity: meta-analysis of clinical trials. Am J Clin Nutr, June 2013, 97: 1346-1355. First published online April 17, 2013. doi:10.3945/ajcn.111.031484.

Sugar vs. Low-calorie Alternatives

A calorie-conscious diet is important to many people today. Especially sugar is a red rag for many and so you can find more and more sugar substitutes and sweeteners such as aspartame, saccharin, succralose, mannitol, sorbitol and many more in various foods.

These artificial sugar alternatives are not only used in confectionery. They are also contained in many processed products, beverages and so-called ‘light’ products. Sweeteners usually have a very low or even no calorie content, whereas sugar substitutes, with about 40% of the calorie count, are only reduced in calories compared to household sugar.

Consumers are often easily misled on this topic. Reduced-calorie products are usually understood as “healthy” and are therefore preferentially purchased and consumed. However, the consequences of excessive consumption of the sweeteners or sugar substitutes contained in them can be devastating for the body.

1. Food Cravings

Research has shown that sweeteners like saccharin lead to constant feelings of hunger. This is because when saccharin is ingested, the body believes it needs to metabolize sugar. But since there is no real sugar to metabolize for energy, the organism reacts with feelings of hunger.

In stock-breeding, saccharin is used as an appetite-stimulating fattening agent. In the human organism, its intake has a similar effect.[1]

The consequence of sweetener consumption can lead to eating more and the body is supplied with more energy than it needs. Thus, by consuming light products, more calories are often absorbed than would be the case if the same product containing conventional sugar were consumed.

2. Disturbance of the Intestinal Flora

Products sweetened with sweeteners often contain the statement that “excessive consumption may have a laxative effect”. One of the reasons for this is that the artificial substances can disturb the intestinal flora. Studies published by the German Medical Journal confirm that sweeteners negatively change the intestinal flora.[2] The intake of sweeteners causes bacteria to multiply, which can metabolize more dietary fiber. This produces short-chain fatty acids, which enter the bloodstream via the intestinal cells and – when there is no energy demand – are stored in fat cells.

Artificially produced sweeteners cannot be metabolized by the human organism. Their consumption contributes to the fact that the composition of the intestinal flora is changed. In the long run, this unbalances the metabolism. Weight gain, high blood pressure and other ailments can be promoted.

Metabolic Balance deliberately avoids the use of sugar and any kind of sugar substitutes. The body can cover its sugar requirements with fruit and vegetables. Sugar substitutes and sweeteners, which are produced with high technological input or exclusively artificially in the laboratory, have no place in a healthy and balanced diet, which consists mainly of unprocessed and natural foods.

The clear recommendation is to stay clear of light products and all foods enriched with sugar substitutes.

It is best to reduce sugar altogether. However, if you don’t want to give up cakes or desserts completely, you should definitely prepare them from scratch. By doing so the sugar content can be significantly reduced or the natural sweetness of fruits (e. g. dates) can be used.


[1] Bürkle, Silvia et al. (2015): „Ernährung macht’s möglich – Stress ade“, p. 59

[2] Süßstoffe: Studie belegt Störung von Darmflora und Glukosestoffwechsel https://www.aerzteblatt.de/nachrichten/60139/Suessstoffe-Studie-belegt-Stoerung-von-Darmflora-und-Glukosestoffwechsel

Protein – not only for Building Muscle

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Protein is “THE” building block in the body. It consists of up to 50,000 protein compounds with vital functions. From muscles, skin, connective tissue, blood vessels, internal organs to hormones and enzymes – proteins are needed everywhere. Vital protein compounds are also needed for many biologically active substances, which provide, e.g., for the transport of iron or oxygen in the blood, for the immune system or bone metabolism. Protein makes up the largest proportion of human body mass in adults, at about 10 kg (about 22 lbs). The dry weight of many body cells consists of more than 50% protein.

Although protein is one of the energy-providing macronutrients along with fats and carbohydrates, it occupies a special position because it is never primarily stored in the body as energy. Unlike fats, which are stored in adipose tissue, and carbohydrates, which are stored as glycogen in the liver and muscle, proteins always have a specific function.

That is why protein is also an indispensable part of our nutrition. Whether vegetable or animal protein – in the stomach and intestines, the digestive juices break down the food protein into its smallest components, the amino acids.

To keep all vital processes running, amino acids must be available in sufficient quantities at all times. This is because thousands of repair processes take place in every cell every day, during which complex proteins are broken down into their individual components and are renewed.

Recommended daily protein requirement

If protein is lacking, it quickly becomes noticeable. Nails, hair and skin suffer, they become brittle, dull and wrinkled. Physical strength is also diminishing. We get tired quickly and are often exhausted for no reason.

How much protein is healthy for the individual cannot be answered in general terms. The German Nutrition Society (DGE) as well as the WHO recommend eating at least 0.8 g of protein per kg of body weight daily (0.36 grams per lbs).

A “high-protein” nutrition is considered to be, when 30 percent of food energy is absorbed in the form of protein. According to scientific studies, a nutrition rich in proteins can prevent some diseases of civilization. For example, studies have concluded that high-protein food can improve the metabolic condition of type 2 diabetes mellitus, lower liver fat, reduce inflammatory processes and improve the overall lipid profile in the blood.

Although we actually consume plenty of protein-rich foods, the positive effect is lost. Scientific research brings it to light: it is primarily due to the combination of “a lot of protein paired with unhealthy nutrients.”. Our nutrition usually looks like this: lots of meat and sausages with plenty of additives. We neglect vegetables and fruits and absorb too little fiber and polyunsaturated fatty acids. This increases the risk of lipometabolic disorders, diabetes or cardiovascular diseases, despite a high-protein nutrition.

Protein quality – Biological Value

In addition to the appropriate protein intake, the quality of the protein is particularly important. The quality of the protein is defined by the eight essential amino acids. The dietary proteins have a different composition and the quality of the dietary proteins is calculated on the basis of the limiting essential amino acid in each case. In this case, it is not the highest possible protein content of the food that is decisive for the quality of the protein, but how much of this protein content can be converted into the body’s own protein.

In general, plant proteins have a lower value than animal proteins, which are more similar in composition to the human amino acid profile.

Higher biological values can be achieved by clever combinations of foods. If a food contains smaller amounts of certain amino acids, it can be supplemented with another food that has an excess of these amino acids. In general, it is recommended to combine animal with plant protein sources in order to achieve a higher biological value. However, it must always be taken into account that the individual protein components must be consumed in a certain proportion in order to utilize the optimum effect. For example, 35% potatoes combined with 65% cottage cheese results in a biological value of approx. 136, or 22% potatoes and 78% beef have a biological value of 114.

A supply of dietary proteins with a high biological value also has a positive overall effect on the acid-base balance, because most of the amino acids supplied can be utilized by the body. When eating foods with a low biological value, on the other hand, an excess of amino acids accumulates that are not needed by the body in the first place and have to be buffered or neutralized and excreted accordingly, which overtaxes the body and metabolism in the long run. An accumulation of acids blocks the metabolism. This has an effect on the well-being. Fatigue and lack of concentration can be acompanying symptoms. Inflammation, muscle and joint complaints often occur, and weight loss is also delayed.

Protein powder – Sense or nonsense?

Protein powders or protein shakes are no longer only popular among bodybuilders – recreational athletes are also increasingly using the diverse range of protein powders and ready-to-drinks (RTD) to build up muscles or lose weight. Nevertheless, there are always critics who refer to these additional protein portions as superfluous or even unhealthy.

Protein powders are available in concentrates, isolates or hydrolyzates. The first two forms differ only in their protein content (concentrate 80%, isolate 90%). In the hydrolyzate, the proteins have already been broken down into smaller amino acid chains and thus enter the blood more quickly. However, this leads to the fact that the amino acid concentration in the blood increases faster, with the consequence that the amino acids are increasingly used for energy production instead of protein synthesis, which are actually important for muscle building.

Protein shakes are also often used for weight reduction. Over a short period of time, this can be a useful meal replacement, especially if the shake replaces the evening meal. This additionally boosts the metabolism and at the same time achieves a long-lasting feeling of satiety. However, when choosing protein powders, the composition should be closely scrutinized. Often, the various protein shakes contain, in addition to high-quality protein, a variety of additives and also sugar, which block the metabolism and have a negative impact on weight loss.

Metabolic Balance and the macronutrient Protein

At Metabolic Balance, the macronutrient protein is also an important component in our nutrition plans. The targeted selection of high-quality animal and plant protein-rich foods, which are combined with vegetables and fruits, creates the basis for a balanced metabolism. The body is supplied with all the valuable protein building blocks and at the same time, excess acids produced during metabolism can be neutralized more easily by the vitamins and minerals from vegetables and fruit.

For a healthy nutrition, it also makes sense to consume different protein sources (e.g. fish, meat, eggs, cheese, sprouts, legumes, mushrooms, seeds or nuts) in a certain proportion throughout the day. In addition, it has proven to be particularly advantageous that only one type of protein per meal contributes to a rapid balancing of the acid-base balance, as hyperacidity can be largely avoided and at the same time the de-acidification of the body is supported.

In addition to the quality of the protein and the frequency of its consumption, the arrangement of the meals with protein is also an important pillar for Metabolic Balance. That means if you want to gently balance your metabolism and relieve the digestive organs, you always start your meal with one or two bites of the protein component. This way, the pancreas first produces the hormone glucagon, which is necessary for protein digestion, and the production of insulin is reduced. This, in combination with complex carbohydrates (vegetables, whole grains), forms a long-lasting fullness and the absence of cravings.

Sources:

  1. http://www.deutsche-apotheker-zeitung.de/news/artikel/
  2. Bill Campbell, Richard B Kreider et.al: International Society of sports Nutrition position stand: protein and exercise; Journal of the International Society of Sports Nutrition (2007)
  3. Mag.rer.nat. Eddie Semler: Eiweiß unter Verdacht; UGB-Forum 3/2003, S.122-124
  4. Jiaqi Huang, Linda M Liao et.al.: Association Between Plant and Animal Protein Intake and Overall and Cause – Specific Mortality; JAMA Intern Med. 2020 Sep 1; 180(9) DOI: 10.1001/jamainternmed.2020.2790

Vacation Time is Feasting Time – here are three Ingenious Tips how to Feast …

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combining pasta, sparkling wine and chocolate correctly!

Who doesn’t like to indulge oneself with a piece of chocolate, delicious pasta or a glass of wine on weekends or on vacation? Even while you are following our Metabolic Balance nutrition plan, small treats are allowed from time to time. True to the motto “the dose makes the poison”, participants can have a Treat Meal from time to time after the 14 days of the strict phase of the Metabolic Balance nutrition plan.

We put together a list of tips to keep in mind and how best to combine the most popular treats to minimize their stress on the body.

Chocolate is best eaten in combination with nuts. Why?

It is best to consume chocolate with a cocoa content as high as possible. It is rich in antioxidants and usually has significantly less sugar than conventional milk chocolate. But sometimes, far from any reason, the body demands the sweet milk chocolate. In order to metabolize carbohydrates such as the abundant sugar they contain, the body needs B-vitamins, which milk chocolate naturally does not provide. Nuts, on the other hand, are rich in these B-vitamins and provide precisely the nutrients needed to break down sugar. Thus, if it has to be milk chocolate, then preferably the one with nuts!

Enjoy prosecco with orange juice. Why?

The consumption of alcohol deprives the body of vitamins during the breakdown. Thus, it is best to drink some orange juice when you consume alcohol. The vitamin C contained in the juice not only helps metabolize the alcohol, but also helps the body to regenerate.

Eat pasta and co. with high-quality oils! Why?

Starchy foods with short-chain carbohydrates such as wheat pasta, rice, white bread or potatoes are best enjoyed in combination with high-quality oils (e.g., olive oil) or fats (butter). The fat surrounds the starch, i.e. the body needs more time to reach the starch and break it down into individual glucose building blocks, since the fat has to be processed first. The result – glucose enters the blood much slower, the blood sugar rises more slowly and this in turn leads to fewer cravings as well as a long-lasting fullness.

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Legumes

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Legumes are ripe, air-dried seeds of plants that grow in fruiting pods. From a botanical point of view, they belong to the legume family, also called “Leguminosae” or “Fabaceae”.

Legumes are distinguished according to their size, uniformity, shape, color, as well as cooking ability. When purchasing, make sure the seeds (the beans) are clean, smooth, shiny, and free of circular holes or black discoloration, as these can indicate poor quality produce, or worm and insect infestation. It is best to reach for clear packaging to check this at first glance. When you open the package, the legumes should smell fresh and spicy.

Legume cuisine does not get boring easily: After all, there are well over 12,000 different varieties. Legumes are very high in protein, contain many complex carbohydrates, provide plenty of fiber and, with the exception of soybean, contain relatively little fat with 1-2%.

Most legumes provide abundant B vitamins in particular, including B1, B2 and B3, as well as folic acid. Like the minerals iron and phosphorus, they are important for blood formation, the strength of bones and for the brain, the whole metabolism and strong nerves. They are also rich in secondary plant substances such as flavonoids, which have antioxidant and detoxifying effects.

These ingredients also explain the positive influence on blood sugar levels as well as blood pressure, which has already been impressively proven in some studies. (https://www.aerzteblatt.de/nachrichten/52122/Diabetes-Huelsenfruechte-senken-Blutdruck-und-HbA1c-Wert#group )

Legumes are best stored in a dry, airy and dark place: Filled into screw-top jars or cans and stored in the kitchen cabinet. Unpeeled legumes can be kept for several years, peeled ones up to six months.

Before cooking, legumes should be soaked in water. Seeds that float on top are not edible and should be removed. Lentils and shelled peas can then be cooked immediately, all other dried legumes must first be soaked, usually overnight. Please follow the package instructions! Since some legumes contain toxins, they should boil bubbly for about ten minutes and then continue cooking until they are soft. In general, it is recommended add salt to legumes after cooking, otherwise they will not become soft; and to cool them quickly after cooking. When stored in a warm environment, legumes start to ferment quickly.

For a long time, dishes with legumes were considered “poor people’s food” and people thought of thick soups and stews. With a little creativity, a number of different delicious dishes can be conjured up. From fresh salads to patties to noble vegetable side dishes, the most diverse meals can be prepared.

Legumes

Flour and pasta produced from legumes and Metabolic Balance

Whether lentils, beans or peas – legumes are very important for a balanced and healthy nutrition. Due to many valuable ingredients, legumes are therefore also found in many Metabolic Balance nutrition plans, provided that the blood values and preferences allow it. Since legumes tend to be “acidic” foods, they should, for example, be on the menu less often for people with an over acidic stomach, gastrointestinal ulcers, kidney disease or gout. However, the acid-base ratio can be easily balanced if the legumes are combined with whole grains, potatoes or vegetables.

To further increase the popularity of the colorful seeds, more and more products are entering the market, from flour made from various legumes to pasta and so-called “granules” which are mostly made from soy, supermarket shelves are nowadays full of products based on legumes.

Metabolic Balance participants often ask themselves whether they are allowed to eat flour or pasta made from legumes, since these usually contain only the legume and no other additives. Basically, they should keep in mind that pasta from legumes is a very highly processed product.

The unprocessed, raw legumes or even those preserved in water have much more nutrients, so it is not the same whether you eat natural legumes or pasta made from legumes.

Therefore, we recommend to integrate these pasta and flour alternatives into the menu only from phase 3 and also not to enjoy them too often, i.e. 1-2 times a week at the most. Soy granules, on the other hand, are produced with extreme technological input and are so highly processed that virtually no nutrients remain. That is why specialists and coaches at Metabolic Balance recommend avoiding granules.

Basically, it is always worthwhile to looking at the real food, which is nutrient dense. With regional organic prouce you will get the highest quality.

The Skin – Gut – Connection

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No other organ receives as much attention as the skin. The market of cosmetics and dietary supplements for beautiful skin is booming. Germans spend several billion euros a year to improve the appearance of their skin and keep it elastic and smooth. To maintain immaculate skin, radiant complexion and youthful appearance, we are susceptible to all sorts of creams, lotions and face masks that reduce our wrinkles, even out imperfections and retouch impurities. The first impression is crucial and, therefore, our skin is so to speak our business card.

At the same time, a lot is demanded of the skin. It is our largest body organ, which has the closest contact with the outside world and performs a variety of vital functions. It protects the body from too much sun, cold and radiation, as well as from drying out and overheating. It is both a respiratory and excretory organ, and it detects and destroys harmful microorganisms that try to enter the body.

The skin – the defense bastion

To cope with all these tasks, a strong defense system is needed. Therefore, the skin is composed of three interconnected layers: the outer layer or epidermis, which shields from the environment, the dermis, which supplies the skin with nutrients through blood and lymph vessels, and the subdermis, a loose layer of connective tissue that acts as heat and energy storage. In addition, the skin is surrounded by a protective acid mantle. The protective acid mantle is formed by the body’s own acidic substances such as sweat, sebum and horny cells. An intact protective acid mantle can ward off microorganisms as well as negative environmental influences from the skin. It remains protected from infections, allergies, irritation and dehydration. Therefore, the slightly acidic pH value of approx. 5.5 to 5.7 must be kept constant on the skin. With various skin care products people want to support the skin and contribute to a fresh, radiant complexion. But unfortunately, many skin care products contain chemical substances such as preservatives and fragrances or even softeners that irritate the skin and harm rather than support the natural protective acid mantle.

True beauty comes from within

Our lifestyle – little sleep, stress and unhealthy food – leaves traces on the skin. The importance of nutrition for skin health and aging has long been underestimated. Furthermore, the crucial impact of the intestine on skin health was also underestimated.

The skin and intestine, although quite different organs at first glance, are nevertheless very closely connected. The skin maintains very close contact with all the mucous membranes of the body, including the digestive tract, through the blood and lymphatic systems. Therefore, often the problems of the intestine are reflected in the skin and make the skin look sallow and pale or even manifest themselves in various inflammations. If you want to successfully keep your skin healthy, you should pay as much attention to your intestine as to your skin.

Creams and lotions can do little for the care of the gut – therefore, a healthy, varied nutrition is the optimal care. There are a variety of different bacteria in the healthy gut. Good and beneficial as well as pathogenic bacterial strains live in a finely tuned relationship to each other. To keep it that way, a nutrition healthy for the gut is needed, i.e. a nutrition rich in fiber that also provides plenty of secondary plan substances and anti-inflammatory omega-3 fatty acids. Current studies clearly reveal that dietary fiber in particular, which is abundant in whole grain, vegetables or legumes, is the ideal “food” for intestinal bacteria due to its resistant starch. Intestinal bacteria love dietary fiber and, when metabolizing it, produce valuable short-chain fatty acids – butyric acid and propionic acid – which serve as an energy source for intestinal cells and exert anti-inflammatory effects from which the skin can also benefit. In addition to short-chain fatty acids, intestinal bacteria also produce vitamins, enzymes and messenger substances that can counteract aging processes. But also secondary plant substances, such as polyphenols, can only be utilized by our body with the help of the gut bacteria. This is especially important for the skin, as polyphenols have strong antioxidant effects and can scavenge and render harmless free radicals that are produced in the body and also contribute to skin aging.

The broadest possible bacterial colonization in the gut is therefore more than desirable. This ensures that the gut is well supplied and the intestinal cells are optimally nourished, and thus the gut can fulfill its task of absorbing valuable nutrients, such as protein, zinc, silicic acid and B vitamins, which are essential for healthy, radiant skin.

Skin and intestinal care from the inside

Secondary plant substances, which are abundant in fresh fruits, vegetables, herbs and legumes, ensure that health-promoting gut bacteria prosper, multiply and keep the intestinal mucosa healthy, thus enabling smooth nutrient absorption. The secondary plant substances in particular must be processed by the gut bacteria so that they can enter the bloodstream via the intestinal cells. According to studies, once they reach the bloodstream, they protect the skin from oxidative stress, i.e. from free radicals formed by environmental pollution, nicotine, metabolic processes or by too intense UV rays.

Therefore, eating vegetables and legumes regularly, like the Metabolic Balance Nutrition Plan advocates, are optimal to build a certain inner protection and also to stimulate vitamin D formation at the same time.

In addition, beautiful skin and a healthy gut also need high-quality protein, B vitamins, vitamin C, vitamin A and zinc to build mucous membranes, connective tissue and collagen, as well as to regenerate them. These individual building blocks are found in a wide variety of natural foods. However, in the past the real beauty booster have proven to be legumes. Often spurned and labeled as poor people’s food, they provide almost all nutrients from which the skin and gut can benefit.

Conclusion:

Anyone who wants to do something for their skin and also for their gut, whether due to illness or purely for cosmetic reasons, should be prepared that a change through nutrition does not happen overnight. This is an ongoing project that will only be rewarded with a little patience.

A balanced nutrition, as practiced in the Metabolic Balance nutrition program, which is rich in selected skin boosters, such as sufficient vegetables, legumes, fruit, as well as sufficient liquid in the form of water, forms the basis for optimal care of the skin and gut. Furthermore, under no circumstances should you skimp on fat and pay no attention to the rumor that a nutrition too rich in fat leads to blemished skin. Foods rich in polyunsaturated fatty acids, such as high-quality vegetable oils, nuts and seeds, or fatty fish, provide flexible and pliable cell walls that can more easily absorb nutrients and also release metabolic waste products. In addition, the omega-3 fatty acids have an anti-inflammatory effect, which benefits both the gut and the skin. With a nutrition according to Metabolic Balance you can once again kill several birds with one stone and that full of pleasure!

Sources:

1. Cosgrove, M.C. et al.: „Dietary intakes and skin-aging appearance among middle-aged American women“. American Journal of Clinical Nutrition, Vol 86, Nr. 4, 1225-1231, October 2007

2. Miyake,Y. et al.: Consumption of vegetables, fruit, and antioxidants during pregnancy and wheeze and eczema in infants”.

3. Wolters, M.: Diet and Psoriasis: Experimental data and clinical relevance. Br J Dermatol 153: 706-14, 2005

4. Papanga, G., Miller, N., Rice-Evans, C.A.: The polyphenolic content of fruit and vegetable and their antioxidant activity. What does a serving constitute? Free Radic. Res, 30, S.152-163, 1999

Do you love yourself enough to change your Lifestyle?

“Do you love yourself enough to …” maybe a very forthright question. But really, we are worth to do something that is good for ourselves and your own health!

Think about what is limiting you to do the things you want to do! With an improved health and well-being you can experience a healthier lifestyle. Remember – you are worth it!

Find a local certified Metabolic Balance coach in the USA right HERE / International Coaches

Is Metabolic Balance right for you?

Yes – if you want something unique that will be good for you.

Yes – if you want to find out which food is right for you.

Yes – if you want to get the best out of yourself.

In short: Yes!

… because our nutrition plans are individually adapted to each participant in such a way that the foods fit perfectly to the respective metabolism and thus optimize the performance of the whole body.

At Metabolic Balance we believe with the right nutrients every person is able to have the potential to be as healthy as is possible for them. Your food is the best medicine you can take or the slowest form of poison. So which is it going to be for you?

Resetting Your Body – balancing your metabolism – feeling better and setting your own health goal!

Find out more – join our free Info Webinar to learn how our Metabolic Balance Program resets your metabolism and manages your weight and well-being long-term without pills, shakes, injections or processed foods.

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Discover how the Metabolic Balance Method will provide the right strategies of success to improve your immune system, to reset your body, increase your vitality and reach your health and weight goal naturally.
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Hypertension under Control

According to studies, 55% of all 35-64-year-old Germans suffer from arterial hypertension (high blood pressure). From the age of 65, the figure is as high as 60-80%. The number of unreported cases is estimated to be much higher, as about 50% of those affected have no knowledge of their disease.

High blood pressure does not initially cause pain or other symptoms and thus remains undetected for a long time. This is problematic because undetected high blood pressure can cause damage to organs such as the kidneys, eyes or heart over a period of years.

How blood pressure develops

In order for blood to flow through the blood vessels to all organs and tissues, force and pressure are required. The pumping of the heart and the elasticity of the vessel walls ensure that this pressure is created. With each beat, the heart powerfully pumps blood into the blood vessels. The blood transported in this way exerts pressure on the vessel walls, which resist this pressure. Together, these two factors account for the level of blood pressure.

When do we talk about hight blood pressure?

Blood pressure is considered to be increased if the first, systolic value exceeds 140 mmHg (millimeters of mercury) or the second diastolic value exceeds 90 mmHg – or both values are higher. Based on these reference values, specialists classify high blood pressure into different degrees of severity:

  • mild hypertension: 140-159 / 90-99 mmHg
  • moderately increased: 160-179 / 100-109 mmHg
  • severe: more than 180 / more than 110 mmHg

Risk of high blood pressure

In medicine, a distinction is made between two forms of hypertension – essential or primary hypertension and secondary hypertension.

Primary hypertension is present in 90% of hypertensive patients. Several factors can affect the regulation of blood pressure. In addition to age and hereditary predisposition, the main factors that increase blood pressure are obesity, a nutrition with too much salt, alcohol consumption, smoking, lack of exercise, stress or even medication.

In secondary hypertension, an underlying disease such as a circulatory disorder of the kidneys, narrowing of the renal artery, hormonal disorders or the so-called sleep apnea syndrome is the cause of the elevated blood pressure.

Permanently elevated blood pressure can damage blood vessels and cause hardening of the vessel walls. If, in addition, the cholesterol in the blood is elevated, this can lead to deposits and a narrowing of the vessels, which causes the blood pressure to rise further. High blood pressure always damages the kidneys. Due to the high pressure, the tiny filtering devices in the kidney die off. As a result, the kidneys are severely impaired in their filtering functions and the metabolic end products are not excreted by the organism at all or only insufficiently.

Hypertension and overweight

A major cause of high blood pressure is obesity. From an excess weight of about 10 kg, the blood pressure increases by about 2.3 mmHg diastolic and leads to a strain on the heart and the circulation, since a larger body mass must be supplied with blood. In addition, the abdominal fatty tissue produces increased angiotensinogen in the body. Angiotensinogen is a tissue hormone that docks to the receptors of the vascular muscles, stimulating the contraction of the vascular muscles, thus contributing to a narrowing of the blood vessels and increasing blood pressure.

In addition, overweight people often also produce too much insulin. Insulin not only regulates blood sugar levels alone, but also influences a special protein, ANP (atrial natriuretic peptide), which helps regulate blood pressure in the body by stimulating increased excretion of fluid via the kidneys when there is high pressure in the vessels. Scientists have found that insulin promotes the breakdown of ANP in adipose tissue, and as a result, overweight people have low levels of ANP, and so this pathway to blood pressure regulation is absent in them.

Hypertension and salt consumption

Sustained high salt consumption can lead to high blood pressure. This also increases the risk of developing cardiovascular diseases. The intake recommendations for table salt range from 3.75 g (American Heart Association) to 5 g/day (WHO) and 6 g/day (Deutsche Hochdruckliga – German Hypertension League) to 6.25 g/day (European Society of Cardiology). In fact, according to a DEGS study (Study on the Health of Adults in Germany), the daily intake of table salt in Germany is 8.4 g/day for women and 10 g/day for men.

Sodium chloride, the main component of salt, is essential for life and performs numerous tasks in the body. For example, it controls the water balance and coordinates the transmission of stimuli to muscle and nerve cells, participates in bone building and activates metabolic processes. In addition, chloride is an important component of gastric acid and therefore necessary for the digestion of protein in the stomach.

Every single cell in the body needs sodium and chloride to allow nutrients to enter the cells. This is because these two substances ensure a permanent exchange of water and nutrients at the cell membranes. The salt concentration before and in the cell is decisive for this. If there is a higher salt concentration outside the cell than inside the cell, water flows out of the cell to compensate for the difference. Conversely, water from the environment flows into the cell as soon as the salt concentration outside is lower than inside.

According to the same principle, sodium chloride can also have an effect on blood pressure: The more salt is absorbed through food and gets into the blood, the higher the fluid content must be there. Therefore, if a lot of salt is eaten, more water is extracted from the cells and incorporated into the blood – the blood volume increases. If the salt intake and thus also the blood volume are increased in the long term, the blood vessels subsequently react by contracting, i.e. they become narrower and the blood pressure rises.

However, how sensitively blood pressure responds to an increase in salt concentration seems to depend on various factors such as genetic predisposition, body weight and age, and is not the same for everyone. This is referred to as salt sensitivity.

The majority of the salt intake is generally through processed foods. However, these are not always just the classic ready-made products. Important sources of salt are primarily bread and bakery products, meat and sausage, dairy and salty snacks.

Metabolic Balance – Regulating hypertension without medication

With the Metabolic Balance nutrition program, we have a tool at hand with which we can have a positive influence on high blood pressure in a very short time and possibly even reduce blood pressure medication. Therefore, regular monitoring of blood pressure is urgently needed in hypertensive clients, especially in the first phase of the nutrition program. This is because during the preparation phase we at Metabolic Balance already start a detoxification program for the body by preparing it for the upcoming dietary change with light food based on vegetables, fruit, potatoes or whole grain rice and with sufficient fluid intake. At the beginning, plenty of water is washed out, which relieves the organs and blood pressure.

In the further course of the Metabolic Balance program, a moderate blood sugar and insulin level is achieved through the selection of foods, i.e. the ANP level in the body also gradually rises again, thus fulfilling its task of helping to regulate blood pressure. At the same time, fat cells produce less angiotensinogen with increasing weight loss.

Studies have shown that blood pressure can be reduced by about 2 mmHg per kilogram (about 2 lbs) of weight loss.

Similarly, salt consumption is greatly reduced in the Metabolic Balance nutrition program. This is not because Metabolic Balance explicitly recommends using less salt, but because there are no processed food products and foods with a high salt content on the menu. The salt from the typical household salt we add to our food ourselves is usually only a fraction of the amount we consume daily through processed foods.

Sources:

  1. Thomas Semlitsch, et.al.: “Long-term effects of weight-reducing diets in people with hypertension” -02/März/2016 https://pubmed.ncbi.nlm.nih.gov/26934541/
  2. https://www.zavamed.com/de/bluthochdruck-uebergewicht.html
  3. Institut für Qualität und Wirtschaftlichkeit im Gesundheitswesen (IQWiG) (2019): Den Blutdruck ohne Medikamente senken, https://www.gesundheitsinformation.de/den-blutdruck-ohne-medikamente-senken.2083.de.html?part=behandlung-ne#zh6a zuletzt aufgerufen am 12.01.2021.
  4. https://www.rki.de/DE/Content/Gesundheitsmonitoring/Gesundheitsberichterstattung/GBEDownloadsK/2015_4_bluthochdruck.pdf?__blob=publicationFile