Whether in pesto, as a salad or on a pizza – arugula is not only very popular, but also very healthy. This leafy vegetable with a spicy and bitter flavor is rich in vitamin C and thus supports the immune system. In addition, arugula contains folic acid, other B vitamins, plenty of beta-carotene as well as potassium, iron, magnesium and calcium. The bitterness of this vegetable induces the rapid onset of salivary and digestive juices. The feeling of satiety is thus accelerated and we feel full faster, preventing cravings.
Healthy eating reduces the risk of chronic diseases and food intolerances. In addition, more than 70 percent of all diseases are diet-related. Above all, the risk of obesity, cardiovascular diseases and diabetes is drastically reduced if you eat healthier. It’s actually a very simple calculation, don’t you think? Metabolic Balance provides you the structure and support to get on track and live a healthy life.
Metabolic Balance is for people to be unique. It’s for people to be their best selves. It’s for people like you to find out which food suits them and feel the best they can feel. Your food creates you so it’s no surprise that when it’s wrong, you don’t feel your best and your body and mind struggles to work. This is when symptoms happen, problems begin and poor health follows. At Metabolic Balance we believe with the right nutrients from your food, 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? Let our analysis find your best foods for you and your body can do the rest. Find your Metabolic Balance practitioner today and live your best life!
Credit: Metabolic Balance Australia and New Zealand
Although many of us think of rhubarb as a fruit and use the stems similar to other fruits such as in a jam, compote, chutney or in cake, rhubarb is considered a vegetable.
Rhubarb is incredibly healthy and fits perfectly with Metabolic Balance. It contains large amounts of vitamin K and C, potassium, and calcium. This vegetable is also packed full of malic acids, various glycosides, tannins, essential oils and pectin which can be soothing for the intestine. Rhubarb is perfect for “internal cleansing”. The contained anthraquinones strongly stimulate the digestive system and have a laxative effect.
An essential tool in a Metabolic Balance kitchen is a kitchen scale to weigh out your ingredients when you first start the program. One ingredient that is helpful to weigh are eggs! Often recipes call for a “large” or “medium” egg but what does that truly mean? Well we have you covered with this infographic below that gives a weight for each of the different egg sizes!
This unique twist on deviled eggs is not only delicious but perfect for a spring meal!
1 serving of eggs
1 serving of vegetables (e. g. avocado, lettuce)
Pomegranate seeds (or a fruit according to your plan)
Salt and pepper
Hard boil the eggs and after cool, peel them and then cut in half. Remove the egg yolk. Remove the pit and peel of the avocado and mix it with the egg yolk, salt, pepper and puree until smooth. Put the mixture into piping bag and fill the egg halves with it. Place the lettuce leaves on a plate and add the filled eggs halves on top. Garnish with some chives and a few pomegranate seeds. Enjoy!
Many people cringe when “cholesterol” is mentioned as it is associated with unpleasant topics such as obesity and disease. But what actually is cholesterol and is it really as harmful as many fear? Who is affected by high cholesterol levels and is it enough to abstain from cholesterol-containing foods in order to protect oneself? You will find answers to all these questions in this short summary on cholesterol.
What is cholesterol and what does “LDL” and “HDL” mean?
Cholesterol is a fat-like substance and can be found in all animal foods. Like fat, it does not dissolve in water and must therefore bind to certain proteins (lipoprotein) in order to be transported in the body via the blood (90% of which consists of water) to the various organs.
The most important and best known lipoproteins in this context are HDL (high-density lipoprotein) and LDL (low-density lipoprotein).
LDL supplies the organs and tissues with cholesterol. Excess LDL cholesterol can bind with white blood cells and deposit on the inner walls, usually the arteries, of blood vessels, leading to arteriosclerosis. If these deposits thicken over time, the blood vessels become increasingly inelastic and constrict. In the worst case, this results in complete vascular occlusion, which can trigger coronary heart disease, stroke or heart attack. This is why there is often talk of “bad” or “evil” cholesterol.
HDL cholesterol has the property of binding excess LDL cholesterol from the blood and transporting it back to the liver, which is why it is also called “good” cholesterol.
Myth 1 Cholesterol is fundamentally harmful
Cholesterol is not fundamentally harmful, in fact, it is essential to life. Cholesterol is a very important component of the human body and performs a variety of tasks in the organism. It is involved . . .
- . . . in the construction of cell walls and tissues
- . . . in the formation of vitamin D
- . . . in the formation of bile acids for fat digestion
- . . . in the production of various hormones (cortisone, estrogen, testosterone)
Myth 2 Only very overweight people have high cholesterol levels
A high cholesterol level is not visible from the outside and does not necessarily depend on body weight. Most sufferers have no symptoms and do not notice their high cholesterol levels, so the disease often goes undetected and untreated. Both obese and normal-weight people may be affected by an increased level of LDL cholesterol.
In addition to body weight, other risk factors such as an unhealthy lifestyle with increased tobacco and alcohol consumption, lack of exercise and poor nutrition, as well as diseases such as high blood pressure or diabetes play a major role.
In addition, there is also a genetically-related metabolic disease known as familial hypercholesterolemia, in which the affected people often have a strongly elevated LDL cholesterol level already at a young age, which greatly increases the risk of developing cardiovascular disease. So even young people can have a heart attack at a very early age.
Myth 3 Eggs and cholesterol-containing foods are bad for cholesterol levels
About two-thirds of the body’s cholesterol is produced in the liver by the body itself. Only one third is ingested through food, of which only about half is actually absorbed by the body.
In healthy people, dietary cholesterol intake has little effect on cholesterol levels because the body can adjust its own production of cholesterol accordingly. Thus, if there is a higher supply of dietary cholesterol, the body’s own production is inhibited.
However, about 20-25% of the population are unable to do so, so that no adjustment of the body’s own cholesterol production takes place, resulting in elevated cholesterol levels in the blood.
This adaptation mechanism can also fail to occur in the case of highly unbalanced nutrition with a high proportion of cholesterol, a lot of saturated fats, few long-chain carbohydrates, such as those found in fruit and highly processed foods, and little fiber. Therefore, it is much more important to develop a healthy and balanced nutrition pattern than to avoid eggs or other cholesterol-containing foods in general. Dietary fats with poor fat quality are considered a major health risk – especially in terms of elevated cholesterol levels.
Saturated fatty acids, such as those found in butter, lard, cream, sausages, meat and cheese, increase cholesterol levels more than the cholesterol in food.Trans fatty acids, which are mainly found in industrially produced foods such as fried foods, pastries, confectionery and convenience foods, also have a negative effect on cholesterol levels, as they increase the “bad” LDL cholesterol and lower the “good” HDL cholesterol.
In order to control cholesterol levels through nutrition, the most suitable diet is one that uses a lot of
- fiber-rich foods such as oats, pulses, apples and vegetables and that inhibits cholesterol intake.
- vegetable oils with high omega-3 fatty acid content such as linseed oil, walnut oil and hemp oil and thus supports the cardiovascular system. However, nuts and seeds are also an ideal supplement.
- green tea. It is rich in cell-protecting antioxidants, but also saponins, which can bind cholesterol and inhibit fat absorption from food.
With the Metabolic Balance nutrition concept and the individual selection of foods, the basis for a healthy cholesterol level is laid. In addition,
- exercise in everyday life
- limiting alcohol and tobacco consumption and
- reducing stress
can have a positive effect on cholesterol levels.
Today we have a twist on an Italian classic. Give it a try and let us know what you think!
1 serving of cottage cheese
2 slices of rye crispbread
1 cup of espresso
Place the crispbread on a plate and add soak lightly with the espresso. Wash and grate the apple, spread half on top of the crispbread and sprinkle with cinnamon. Mix the cottage cheese with the vanilla and water and spread half of it on top of the crispbread. Place the second slice of crispbread on top and soak lightly with the espresso again. Top with the other half of the grated apple and finally spread the rest of the cottage cheese on top. Chill in the fridge for at least an hour, the longer the better. Sprinkle with cocoa powder before serving and then enjoy.
Tip: If there is no cottage cheese on your plan, you can swap this with yogurt. The apple can be replaced with another grated fruit or even fruit puree.
Many consider dietary changes to be a matter of self-discipline. We at Metabolic Balance know that this “self-discipline” is only an issue at the beginning of the new nutrition. By eating according to our nutrition plan, most people quickly experience a better quality of life and feel more comfortable in their body. Thus, our clients reach feelings that they literally become addicted to. As a consequence, they stick to the plan and without any effort to the new eating behavior. This is cool, isn’t it?
To learn more about Metabolic Balance and how it can change your life visit our website!
This recipe is a unique take on traditional cabbage rolls but is nutritious and delicious. Give it a try and let us know what you think!
1 portion of red cabbage
1 portion of sprouts
1/5 cup (125 mL) vegetable stock
1 clove of garlic
Salt and pepper
Blanch the cabbage leaves briefly in boiling salted water and cool in ice-cold water (to preserve the color). Peel the ginger, peel the garlic and chop both into small pieces. Heat a pan with some water, cook the garlic and ginger, for about 5 minutes. Add the sprouts and simmer for another 2 minutes. Season with salt, pepper and a little chili powder. Spread sprouts on cabbage leaves. Fold the long sides of the leaves over the filling and roll up the leaves from the narrow side. Cook the cabbage rolls on all sides in a hot pan, add in the vegetable stock and cook with the lid closed for about 10 to 15 minutes. Enjoy!