Today is World Water Day and we have a few facts about THE elixir of life – the human body consists of about 70% water and 99% of all metabolic processes take place in an aqueous environment. Thus, it is of course necessary that our body is supplied daily with the right amount of water. Healthy adults should drink at least 30 – 35 ml of water per kilogram of body weight (1 fl.oz for 2 lbs of body weight) daily. If it is difficult for you to drink “simply” water, then spice it up with mint or lemon. It is often easier to drink warm water, since it doesn’t quench your thirst. Simmer the water for 10-15 minutes – this can help in many different ways and support your well-being. Get used to carrying a water bottle with you at all times and drinking it in small sips throughout the day. This will ensure that you will be sufficiently hydrated throughout the day.
We are all in this together. Covid-19 is creating an unprecedented time right now for the whole world. With that uncertainty, comes pressures not just on our immune health to fight the virus but also pressures on our mental well-being. For immune support, essential nutrients such as vitamin C, zinc and vitamin D are our best friends. Rich sources of vitamin C are citrus fruits, berries, kiwi, green leafy veggies, broccoli and capsicum. For vitamin D it’s best to get your level tested and take a good supplement support especially given the potential home isolation which may be happening for you. For most people 2000 IU of vitamin D is an appropriate level to be taking but it’s always important to check this with your practitioner as to what’s right for you. Sources of zinc include seeds, nuts, meats, wholegrain and beans.
This time is an ideal time to focus on your Metabolic Balance food list. The right proteins, vegetables, fruits and carbs for you will be the best way to nourish your body for the best immune health overall and neurotransmitter balance – these are the chemical messengers in the brain that keep our emotions in the best place.
Remember, while you may need to isolate yourself physically from others, we need to ensure we don’t isolate emotionally and mentally. Check in with friends, family, neighbors, work colleagues regularly by phone, text, e-mail etc. Aim to have at least one virtual social interaction of some sort every day. Connection is vital to our health and well-being.
Julia Child, a well-known American chef and cookbook author, once said: “You don’t have to cook any fancy or complicated masterpieces – just good food made from fresh ingredients”. Metabolic Balance totally agrees. Cook quick, delicious and uncomplicated dishes from the ingredients on your nutrition plan and enjoy them!
One of the favorite recipes for Phase 3 of the Metabolic Balance Program is our rye pasta with meat sauce (Bolognese)
What you’ll need:
1 serving ground meat (e.g., beef, pork, lamb, turkey – according to your plan)
1 serving vegetables (e.g., celery, carrots, onions)
250 ml vegetable broth
Spices & Herbs: salt, pepper, marjoram, oregano, rosemary
How to prepare and cook:
Brown onions in a little olive oil, add a sprig of rosemary, add the lean ground meat (according to your plan). When the meat is browned (approx. 10 minutes), transfer to a bowl and place aside. Using the same pan, add half of the finely chopped celery and grated carrots. Gently sauté for a few minutes and then add the tomato, vegetable broth and season with salt and a pinch of pepper. Allow to simmer gently for about 15 minutes. Puree with a stick blender (or in a blender), then return the meat to the pan. In a separate pan, brown the remainder of the carrot and celery – put everything together in one pan. Let everything simmer for another 30 minutes, season with oregano and marjoram (dried), fresh ground pepper and salt.
Starting in Phase 3 (when you are close to goal), you can also use 10 grams of whole grain rye pasta as a side dish. 1 slice of rye crisp bread counts for 10 g of whole grain rye pasta.
If you’re still in Phase 2 we recommend zucchini noodles (zoodles) instead of rye pasta.
Artist: Edgar Artis
A healthy diet and a balanced metabolism are the cornerstones of great health. One of the key goals of Metabolic Balance is to help our clients prevent chronic disease and enjoy their optimum long term health.
Delicious on cold days – our chicken-coconut-soup (Phase 3 or 4)
1 serving of chicken breast
1 serving of lychee
3 leaves of lemon balm
some chili pepper
1 tsp peanut oil
250 ml coconut milk (8.5 fl.oz)
Spices: some freshly grated nutmeg, salt and pepper
Wash the chicken, dab try with paper towel, cut into fine strips and season with salt and pepper. Wash the chili pepper, remove the seeds and chop finely. Cut the lychees into halves. Carefully wash the lemon balm leaves and pat dry. Heat up a wok, add the oil and stir-fry the chicken breast and chili pepper until the chicken is sealed. Add coconut milk and bring everything to the boil. Simmer gently until the chicken is cooked. Add the lychees to the soup for the last few minutes, season with nutmeg, salt and garnish with lemon balm. Bon appetit!
1 serving of vegetables according to your plan (we like eggplant, zucchini, bell pepper
1 TBsp chopped onion
1 clove of garlic
1 piece of fresh ginger
1 TBsp of olive oil, salt
¼ liter vegetable broth (250ml = 8.5fl.oz)
1 TBsp tamari sauce
1 TBsp chili bean paste
some sesame oil
Plus the protein of your choice – according to your plan.
Wash, clean and slice the eggplant, sprinkle with salt and let it stand for about 20 minutes. Remove the skin and seeds from tomato and quarter them. Clean zucchini and bell pepper and cut into chunks. Peel and slice the onion. Peel and finely chop garlic (or press through garlic press) and grate the ginger. Dab the eggplant slices dry. Heat wok, add sesame oil and stir-fry the onion, zucchini and eggplant over medium heat for about 5 minutes. Then add bell pepper, tomato, garlic and ginger and stir-fry till it has the desired browning. Add the vegetable broth, tamari and chili-bean paste. Cook gently for about 15 minutes with a closed lid, stirring occasionally. Season the ratatouille with sesame oil and serve. Enjoy!
Here’s to strong women. May we know them. May we be them. May we raise them. Happy International Women’s Day.
Self-treatment with herbs and medicinal plants, especially in the flu and cold season, is becoming increasingly common. If you like using herbs and alternative remedies without the guidance of a specialist, please be aware of the following:
- Medicinal plants may be suitable for the prevention of minor complaints such as coughs and colds and for the early treatment of an illness.
- In the case of chronic illnesses, you should always discuss alternative treatment with your health care provider.
- If the cause of the complaints or your symptoms are unclear, you should always consult a health care provider.
- If there is little or no improvement of symptoms after three days of self-treatment or if your condition worsens, you should definitely consult a health care provider.
- Be extremely careful where you purchase or collect medicinal plants and herbs. When collecting your own herbs or plants, always carry appropriate literature with you to check the location, color, shape and flowers of a plant. This will reduce the risk of mistakes or confusion with poisonous plants.