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.

Mix It

While you are eating according to your Metabolic Balance nutrition plan, you should not mix protein sources and fruit. In the case of vegetables, however, the motto is: Mix it! MIX your permitted vegetables and use them as varied as possible. Not only do the portion sizes vary constantly, you also supply your metabolism with a variety of different nutrients.

Photo: Unsplash

Eat the Rainbow

 Nature is filled with so many vibrant and colorful fruits and vegetables. Always try to use healthy, varied foods, because if you have a colorful plate, you will automatically eat a valuable mixture of nutrients. In this way, the body is supplied with all the important vitamins, secondary plant substances, minerals, micro- and macronutrients and you get valuable energy. With aromatic spices you round off the basic idea of healthy eating and add even more flavor to the plate!

At Metabolic Balance, personalized nutrition plans for each client contain a variety of foods that will allow them to eat the rainbow, enjoy delicious meals, all while losing weight and optimizing their health!

Mangoes

Mangoes are a delicious fruit that have many nutritional benefits. They contain a lot of vitamin A and C, potassium, iron, and some copper. Their vibrant yellow/orange color also tells us that mangoes are rich in carotene.

When buying and eating mangoes, make sure that you only eat ripe mangoes, because unripe mangoes aren’t nearly as delicious but can also have a slightly laxative effect. Ripe mangoes, on the other hand, soothe the intestines and are easily digestible. The mango pulp stimulates the entire metabolism and strengthens connective tissue. This fruit is an absolute superfood and can be used in both sweet and savory dishes!

Bitter Melon

Bitter melon is a tropical fruit-vegetable that is widely used in Asian cuisine. It has a unique exterior and has a crunchy texture similar to a cucumber or bell pepper but with a bitter taste. It is readily used in soups, stir-fries, and teas. Not only is it a unique ingredient but it also has some amazing health benefits. Check out the list below to learn more!

  • Drinking bitter melon juice can help alleviate liver problems as it stimulates the liver to secrete bile acids.
  • Bitter melon juice has both anti-oxidant and anti-microbial properties.
  • Bitter melon is a great source of dietary fiber and can help relieve indigestion and constipation.
  • It is a great source of Vitamin A and Vitamin C which are important for skin health and immunity, respectively.

    Credit: Naturally Dimpi
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Best Fruits for Your Body

Summer is a season filled with plenty of ripe and delicious fruit. With so many to choose from you might be wondering, “What fruit is best?”

Although most fruits contain many nutrients, some are better than others. For example, apple have more than thirty minerals, trace elements, vitamins and secondary plant substances. However, berries also contain a lot of valuable nutrients. Tropical fruits score points with their enzymes, which have a positively influence on the metabolism. Bananas, figs, or dates are sometimes referred to as “thickeners”. Compared to other fruits, their glucose content is significantly higher, and their effect on blood sugar levels and insulin secretion is correspondingly higher.
While on Metabolic Balance make sure that different varieties of fruit are not mixed together as the sum of the sugar content can be too much. So enjoy fruit better individually!

Antioxidants

Many people have probably heard of antioxidants but few are familiar with what they are and how they work.

Antioxidants are compounds prevalent in fruits and vegetables that inhibit oxidation because they can fight free radicals present in the body. These free radicals in the body are produced as a by-product of normal metabolic processes or from exposure to harmful factors such as ozone, X-rays, air pollutants, and chemicals. High levels of free radicals in the body have been associated with cancer, diabetes, and atherosclerosis. Thus antioxidants play an important role in the body by helping to regulate free radical levels.

Although the body can produce its own antioxidants it is also important to get them through your diet. Many fruits and vegetables contain large amounts of vital antioxidants such as vitamin E, vitamin A, beta-carotene, and epigallacatechin-3-gallate (EGCG). Foods especially high in antioxidants include green tea, berries, dark leafy greens, and beans.

For more information and a list of foods high in antioxidants, check out the links below.

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428

https://www.medicalnewstoday.com/articles/325873#spinach

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/

Photo: Unplash

Fiber

Today we want to talk a little bit more about fiber, a plant-based nutrient, that many Americans are deficient in. Commonly found in legumes, fruits, and vegetables, fiber has many health benefits! A diet high in fiber:

  • Supports a healthy gut. Fiber is used by the microbes in the gut as energy and allows them to support a healthy microbial community in the gut.
  • Helps with weight loss. Foods high in fiber tend to keep you full for longer than low-fiber foods.
  • Controls blood sugar levels. Soluble fiber can help slow the absorption of glucose and a high fiber diet has been associated with a decreased risk of Type 2 diabetes.
  • Regulates bowel movements. Dietary fiber helps to keep you regular and consistent.

For more information check out this infographic and article below.

https://www.nytimes.com/2018/01/01/science/food-fiber-microbiome-inflammation.html#:~:text=Once%20bacteria%20are%20done%20harvesting,They%20also%20send%20messages.

Magnificent Mango

Mango is a delicious summer time fruit that contains many beneficial vitamins and minerals including vitamin A and C, copper, and potassium. It not only has a beautiful, vibrant yellow-orange color but is also rich in carotenoids which have antioxidant qualities. Mangoes may improve digestive health, heart health, and clear the skin.

Known as India’s national fruit, this fruit has a long history in this country. In ancient India, the mango tree was associated with the god of love, Manmatha. With the rise of Buddhism, mangoes became a symbol of faith and prosperity. Today, India cultivates over 100 different types of mangoes of various shapes, sizes, and colors.

Delicious on their own, in smoothies, in a sorbet, or even in savory dishes such as chutney or salsas, this fruit is perfect for summer!

Strawberry Season

From a botanical point of view, this is not actually a berry, because it has its seeds on the outside of the fruit rather than the inside. Strawberries are full of vitamins: They contain many B vitamins, folic acid, zinc, copper and even more vitamin C than oranges or lemons.

To mark the beginning of the strawberry season we put together a few tips!

◎ Strawberries should not be rinsed with a strong water jet, but rather be soaked in cold water for a few minutes.

◎ Drain the washed strawberries well or pat dry carefully.

◎ Always remove stems and leaves after washing, otherwise the aroma will be watered down.

◎ Strawberries taste best at room temperature, so make sure to take them out of the fridge 30 minutes before eating.

◎ Freeze some strawberries and then puree them with a mixer to make a fruity ice cream, the best refreshment in summer! Those who like to experiment can also add a few leaves of basil, which gives a very special, fresh kick.