An Apple A Day

We have often heard the saying “an apple a day keeps the doctor away”. Apples are nutrient-rich, known to lower uric acid as well as cholesterol. Especially older varieties of apples are rich in polyphenols, which counteract free radicals. Meaning, the naturally occurring flavonoids (phytonutrients found in fruits and vegetables) carry out antioxidant action. Therefore, Metabolic Balance applies these impressive health benefits – we eat one apple a day – that’s one of our strategies of success. At Metabolic Balance we help people re-balance their metabolism and health. If you do not have a plan yet, get in contact with us – or one of our certified coaches. We are looking forward hearing from you!

Apples and Bacteria

Did you know that an apple contains more than one million bacteria? This is what scientists at Graz University of Technology have found out. The consumption of apples is therefore not only so healthy because of its abundance of enzymes, vitamins, minerals, fiber and secondary plant substances. The intestinal flora also benefits from the various bacteria, which are found in large quantities especially in the core, seeds and pulp. 

In a study it was also examined whether there is a difference between apples from conventional cultivation and organic apples. The result was clear: the organic apples showed significantly more diverse bacteria communities. So enjoy the organic apple and stay healthy!

Apples and Allergies

European colonists first bought apples to North America during the 17th century. There are more than 7,500 varieties grown worldwide.
While apples are delicious and full of nutrients, they can also cause allergic reactions in some people. Just minutes after consumption you will begin to notice tingling, swelling, and itching in the mouth, lips, and throat; shortness of breath; and diarrhea, stomach discomfort and cramps.
An apple allergy is often occurs when an apple’s polyphenol levels are too low. Polyphenols are a type of antioxidant found in plants that combine with the allergy-triggering proteins in the apple, and this makes the apple much more tolerable for consumption. Polyphenols also help combat free radicals. Types of polyphenols in apples include quercetin, chlorogenic acid, catechin, and phlorizin
Old apple varieties often contain significantly more polyphenols than the newer varieties. Polyphenols give apples a sour taste and become brown quickly when you cut them are bite into them. As a result, these characteristics, along with the polyphenols were taken out of the newer varieties. Now, the newer varieties of apple are sweeter and fail to brown as quickly; however, they also trigger allergic reaction much faster.

Note: Most proteins are found in the flesh of the apple skin and change when heated. As a result, those with an apple allergy should peel and boil the apple before consumption. For instance, apple sauce is mostly considered allergen-free. Avoid certain new types of apples, including:
● Ambrosia
● Elstar
● Jonagold
● Honey Crisp
● Sunrise
● Golden Delicious

Instead, choose the older variety of apple. In addition to important vitamins, mineral, and polyphenols, the older varieties contain more fiber, including pectin and cellulose. During digestion, these fibers bind to heavy metals, cholesterol, and other waste products, and excrete them from the body. Another benefit of older apple varieties is they contain more vitamin C than the newer varieties. At the same time, imported older apples have less vitamin C than older varieties from a local orchard. Food loses its nutritional value the longer it has to travel.

The following are some older varieties you should purchase:
● Red Delicious
● Empire
● McIntosh
● Jonathan
● Granny Smith
● Braeburn

Apple Pie Smoothie

With the air getting cooler, the wonderful flavors of fall are coming back into season, so give this delicious spiced smoothie a try!


Ingredients:
1 apple
1/2 frozen banana
1/2 cup of yogurt
1/2 cup of milk
1/2 tsp cinnamon
Vanilla
Pinch of nutmeg
Pinch of cardamom 

Preparation:
Add all the ingredients to a blender and process until smoothie. Enjoy!

Tips: For extra nutrition you can also consider adding almond butter or chia seeds!

Salad with Sole and Apple

This easy and quick salad helps you get your apple day in a delicious meal!

Ingredients:

1 serving of sole filets
1 serving of salad according to your plan
1 apple
Vegetable Broth
Vinegar
Salt and pepper

Preparation:
Cut the fresh sole filet into medium-sized pieces, season with salt and pepper and cook on each side just before serving. Clean, wash, spin and cut the salad into bite-sized pieces. Wash the apple, pat dry, halve and remove the core. Cut the apple into narrow slices. Mix the vegetable stock with salt, pepper and vinegar. Mix the dressing with the salad in a bowl. Arrange on a plate and serve. Enjoy!

An Apple A Day

At Metabolic Balance we recommend eating an apple every day. With more than thirty minerals, trace elements, vitamins as well as numerous fibers and secondary plant substances, the apple is an absolute power fruit. Apples not only supply the body with important substances but they also bind released toxins and have lower uric acid. So there is some truth to the saying “an apple a day, keeps the doctor away”! But please use apple varieties like Boskoop or Cox Orange. The new overbred varieties are not half as good for the body as the old ones and can also cause more allergies.

Apple Scrambled Eggs

An apple a day keeps the doctor away . . . So it is perfect to eat them for breakfast as apple scrambled eggs. 

Ingredients:

1 portion of eggs
1 apple
Splash of water
Salt 
Vanilla
Cinnamon 

Preparation:
Wash and core the apple and chop or grate it. Heat a pan and cook the apple for a few minutes until soft. Whip the egg with a splash of water and season with vanilla, cinnamon, and salt. Pour the egg over the stewed apple and let it set. Sprinkle with cinnamon before serving. Enjoy!

Organic Apples

Organic apples are great for so many reasons!

Did you know that an apple contains more than one million bacteria? This is what scientists at Graz University of Technology found out in a 2019 study. Eating apples is therefore not only beneficial because they contain an abundance of enzymes, vitamins, minerals, fiber but also because they contain microbes. The bacteria found in the seeds and flesh, can have beneficial effects on the microbiota in your intestine. In this study, it was also examined whether there is a difference between apples from conventional cultivation vs organic apples. The result was clear: the organic apples showed significantly more diverse bacterial communities. So enjoy your organic apples and stay healthy!

Study: https://www.sciencedaily.com/releases/2019/07/190724090255.htm

The Relationship Between Apples and Uric Acid

We all know apples have benefits – but did you know they also reduce uric acid levels?

Uric acid is a natural waste by-product produced from the digestion of foods that contain purine. Usually the body filters out most of the uric acid through the kidneys but when we consume foods high in purine (such as certain meats, beer, and sardines) uric acid build can occur.
A build up of uric acid can lead to a painful condition called gout. Health conditions that can also lead to high uric acid levels include kidney disease/kidney dysfunction, hypothyroidism, psoriasis, and diabetes.

One way to help reduce your uric acid levels is through apples and apple cider vinegar! The malic acid that apples contain has been associated with lowering plasma uric acid. Here is another reason to eat an apple a day!

Apple-Oat Crumble with Walnuts

Eating a healthy and balanced diet, has a wide range of positive effects on your body including on your skin and hair. For example, apples contain valuable vitamins and nutrients that are important for healthy looking skin. The recipe below is a great way to incorporate apples into your diet.  

Ingredients (1 serving):
160 g (1 cup) of sour apples (e.g. Granny Smith)
30 g rolled oats
15 g butter
20 g chopped walnuts
Cinnamon
Vanilla
Lemon juice
Pinch of salt 

Preparation:
Cut the apple into small cubes or slices, mix with lemon juice and place into a small greased casserole dish. Combine the nuts and oats and then add together with the butter, salt, vanilla, and cinnamon. Gently work the mixture with your hands to form crumbles. Spread the mixture over the apple slices and bake at 300 °F (150 °C) for 20 to 30 minutes. Enjoy!

The crumble can be adapted to your own plan depending on the phase and food list. If you don’t have lemon on your plan, you can substitute lemon zest. Instead of oats you can also use rye flakes and some chia seeds.