Mushrooms are a type of fungi found in many different varieties all across the globe. From earthy shitake mushrooms to delicate oyster mushrooms, there is a variety for almost every type of dish. Mushrooms are packed full of micronutrients including copper, potassium, and phosphorus. On the Metabolic Balance mushrooms can be a protein or a vegetable depending on the type of mushroom. Oyster and shiitake mushrooms are considered a protein. They can be used fresh or dried and are delicious in soups, stir fries and salads. All other types of mushrooms are vegetables and can therefore be mixed and combined with another type of protein.
Spring is just around the corner, and it’s the perfect time to clean out your kitchen and refresh your eating habits. Start by getting rid of any expired or processed foods, and stock up on fresh fruits, vegetables, and lean proteins. Organize your pantry and fridge to make healthy options easily accessible. This includes having them visible and in your line of sight. Aim to start incorporating new recipes and flavors into your meals to keep things interesting.
Use this change in season as an opportunity to refresh and renew your commitment to healthy eating!
The success of Metabolic Balance is clear from how it has spread across the world and changed the lives of more than 1 million people. Our global community extends through Europe, North America, South America, Africa, Asia, the Middle East, and the Pacific – wherever you are, a Metabolic Balance coach can provide support to help you on your health journey. If you are failing to prioritize your health, or are tired of trying diet after diet with no success, reach out to a coach to find out how they can help you.
Enzymes are proteins which trigger, control and even accelerate many biochemical processes in the body. As catalysts, they cause other substances to carry out certain reactions. It is estimated that about 10,000 enzymes are active in the body. They are produced in cells, organs, bones and blood.
Each type of enzyme has its own specific range of action and cannot be used arbitrarily for other tasks. Specific digestive enzymes contained in saliva, pancreas, small intestinal secretions and gastric juice break down the food into its components and prepare the absorption of nutrients via the intestinal wall. In addition to energy production and protein formation, enzymes control the transport of various substances, establish the balance between the messenger substances and support the body’s own repair mechanisms.
Enzymes are involved in all chemical reactions that take place in the body and enable a smooth process. Enzymes are vital for keeping our body in homeostasis and ensuring that our cells are functioning properly.
If enzymes are missing
Enzymes are vital. Without them, the body would not be able to absorb carbohydrates, fats, proteins, vitamins or minerals. In addition to controlling digestion, the production of hormones is another important task of enzymes. An enzyme deficiency can therefore have a variety of consequences and cause not only digestive problems but also serious, life-threatening diseases.
Enzyme deficiency often leads to poorly healing wounds, one becomes more susceptible to viral infections or has a tendency to arteriosclerosis, to name just a few examples. As soon as, for example, fewer fat-degrading enzymes are present, cholesterol deposits in the blood vessels can no longer be broken down properly. Migraines, which affect 12 percent of the population, can also be triggered by an enzyme deficiency as well as other factors.
Causes of enzyme deficiency
A lack of enzymes can occur, for example, due to an unbalanced diet, diseases or old age. According to scientists, the main cause of enzyme deficiency today is the frequent consumption of highly processed, unnatural foods. This leads to a nutrient deficiency. The body no longer has sufficient vitamins and minerals available, which as coenzymes are crucial for the functioning of the enzymes.
A reduced function or a deficiency of enzymes leads to the accumulation of large amounts of free radicals, which can promote the development of chronic inflammation and accelerate the aging process.
Enzymes and body weight
Carbohydrates that are ingested with food are converted into energy by metabolic processes. Enzymes are needed for this. If there is an enzyme deficiency, then the body is in distress. The ingested carbohydrates cannot be sufficiently digested or metabolized, depending on the area in which the enzyme deficiency occurs. While undigested carbohydrates cause problems for the intestine, carbohydrates that cannot be converted into energy due to an enzyme deficiency are stored in body fat deposits. In light of this fact, it becomes clear: Additional pounds cannot always be melted by more exercise alone. It is therefore crucial to pay close attention to the diet and to prevent or correct an enzyme deficiency.
Remedy enzyme deficiency – but how?
For a well-functioning enzyme system, the body needs sufficient macro and micronutrients, i. e. the body needs mainly all 20 amino acids and numerous vitamins (B vitamins, vitamin C) and trace elements (zinc, iron, copper).
In addition to their broad spectrum of nutrients and vital substances, foods also supply the body with already active enzymes. Apart from exotic fruits, such as pineapple and papaya, local fruits and vegetables, especially eaten raw, are also very enzyme-rich. In general, raw foods are rich in enzymes that primarily serve food digestion and relieve the digestive organs, especially the pancreas. The pancreas is one of the organs that produces important digestive enzymes, such as lipases, peptidases and amylases for the breakdown of fats, proteins and carbohydrates, and that can use every support well. Below are list of foods that are rich in enzymes!
Examples of foods rich in enzymes
Papaya
Contains abundant amounts of the enzyme papain, which can break down proteins into amino acids and also helps break down starch. A function that may be particularly beneficial for relieving pancreatic stress.
Pineapple
Is full of bromelain, a digestive enzyme that breaks down dietary proteins. In addition, bromelain can help alleviate pepsin and trypsin deficiencies.
Avocado
They contain the digestive enzyme lipase. This helps to digest fat molecules into smaller molecules, such as fatty acids and glycerin, which the body can absorb more easily.
Fermented vegetables
Fermentation changes food and usually makes it more digestible. During the fermentation process, the microorganisms form enzymes which, in combination with fiber, form a healthy basis for the intestinal bacteria.
Conclusion:
Enzymes that we ingest through food supports digestive enzymes, but cannot be directly absorbed by the body and used for metabolic processes, no matter how much enzyme-rich food is consumed, because enzymes are proteins and are also broken down during the digestive process. Therefore, it is equally important not only to focus on the consumption of enzyme-rich foods, but also to absorb numerous micronutrients that are useful for the body’s own synthesis of enzymes. With the Metabolic Balance nutrition program you get a healthy, balanced diet that can support both the digestive enzymes and the enzymes active in the metabolism. This is the basis for a balanced metabolism.
Turmeric is generally known for its bright yellow color and the wow factor it adds to curries, but its real claim to fame is actually its extraordinary anti-inflammatory value. The spice’s inflammation-fighting magic is largely due to its primary active ingredient – curcumin. This bioactive compound is also a strong antioxidant and offers a number of major benefits for our brains and bodies. Chronic inflammation contributes to a number of common health conditions, so curcumin might also help with issues such as inflammatory bowel disease, pancreatitis, and arthritis. Curcumin is poorly absorbed by the body, however black pepper contains a compound called piperine that boosts curcumin absorption. This one of the reasons why many recipes or products with turmeric have black pepper as an ingredient. Do you have turmeric in your spice cabinet?
Credit: Metabolic Balance Australia and New Zealand
At Metabolic Balance a combination of a personalized nutrition plan along with one-on-one coaching helps our clients thrive. By focusing on helping restore your metabolism, Metabolic Balance leads to sustainable health and wellness. To learn more visit our website or send us a message! Rather than just surviving we can help you thrive!
Annoying days before your peroid- The premenstrual syndrome
Mood swings, headaches, skin blemishes, cravings and weight gain – the second half of the cycle is a real challenge for many women every month. This is triggered by the premenstrual syndrome: PMS for short.
Cause of the PMS
Hormonal fluctuations during the female cycle are thought to play an important role in PMS. In the second half of the cycle, estrogen decreases and the corpus luteum hormone progesterone increases. The breastfeeding hormone prolactin may also be increased. Although women with premenstrual syndrome do not necessarily have altered hormone levels, they may be more sensitive to hormonal changes at different stages of their cycle. In addition, an unfavorable diet and lifestyle may favor PMS. These include smoking, caffeine consumption, a diet rich in fat, sugar and salt, as well as insufficient exercise, insufficient sleep and stress.
What are the symptoms of PMS?
PMS can manifest itself in different symptoms. Twenty to forty percent of women experience symptoms such as exhaustion, abdominal pain, skin impurities and cravings, as well as migraine, nausea, tense and pain-sensitive breasts.
Furthermore, water retention in tissues may also be the case. This often shows up on the face, hands, feet and legs, and results in 2-4 extra pounds on the scale.
How to counteract PMS?
Depending on the severity of the symptoms, different treatment options are available. Scientists have found that the symptoms of PMS are absent or significantly alleviated when medications that regulate hormone levels are used. Therefore, hormonal contraceptives are often prescribed because they can suppress the body’s own production of certain hormones. However, since contraceptives can have side effects, alternative herbal remedies as well as changes to diet and exercise can help.
Alternative treatment approaches
The monk’s pepper (agnus castus) is the most promising medicinal plant for PMS. Although the symptoms only appear in the second phase of the cycle, monk’s pepper should be taken daily for at least three months throughout the cycle. A study showed that the intake of monk’s pepper extract significantly reduced symptoms such as mood swings, irritability, headaches and hypersensitive breasts in the subjects.
In addition to monk’s pepper, the lady’s mantle has also been shown to have benefits, which, taken as tea, can relieve cramps. Against depressive moods and for relaxation St. John’s wort is recommended.
Nettle tea is an alternative to pharmaceutical diuretics and acts as a natural diuretic. At the same time, nettle tea is rich in minerals such as calcium, iron and magnesium and can supplement possible mineral deficiencies.
Exercise can also support the benefits of medicinal plants for PMS. Exercise promotes blood circulation, relieves cramps and alleviates pain. Furthermore, exercise release endorphins, which can have mood-boosting effects. Cardio based activities such as walking, cycling, jogging or swimming are especially effective.
Nutrition – the key to “pain-free days before your period”
If you eat too much fast food and too few vegetables, the body is not supplied with enough vitamins, minerals, trace elements and secondary plant substances, which it urgently needs to be able to produce the hormones in a balanced ratio. This is especially true for the production of progesterone, B-vitamins and vitamin E. Legumes, for example, contain abundant B vitamins and support the production of serotonin. Many important vitamins are best absorbed with unsaturated fatty acids through high-quality cold-pressed oils such as rapeseed oil, flax oil, hemp oil or sea fish. The omega-3 fatty acids can weaken the inflammatory activities that may occur in the second half of the cycle. Furthermore, a deficit of dietary fiber can lead to the estrogen degradation products in the intestine not being bound and excreted. This means that they are released back into the bloodstream, which can lead to estrogen dominance and upset the hormonal balance. Therefore, it makes sense to eat fresh vegetables and fruits as well as whole grains to provide the body with the appropriate vital substances.
Meat and dairy products from animals raised organically are to be preferred in order to avoid an additional hormone load, which may be contained in meat from factory farming. In the second half of the cycle, it is also recommended to abstain from caffeine and alcohol.
Despite conscious nutrition and lifestyle, cravings for sweets can occur from time to time. Since you can’t always resist the temptation, it’s best to reach for a piece of dark chocolate with a high cocoa content – this satisfies the cravings for sweets and can have relaxing and anti-inflammatory effects.
Metabolic Balance and PMS
The Metabolic Balance nutrition plan is designed to ensure that all nutrients and vital substances are absorbed in sufficient quantities and in a balanced ratio. Vegetables, high-quality cold-pressed vegetable oils, sea fish and protein-containing foods cover important vital substances that can contribute to alleviating PMS. Herbs and spices, with their anti-inflammatory essential oils, also have an anti-spasmodic and relaxing effect on the organism.
Even if it sounds a bit paradoxical, water retention can be counteracted with increased drinking of water.
Worldwide, chronic inflammatory diseases have increased considerably in recent years. This is a frightening trend, as it has been shown that there are close links between chronic inflammation and diseases such as diabetes, heart attack, stroke or cancer.
Nutrition plays a key role in this. Our body has a sophisticated immune system that helps it fend off attackers. It is able to fight pathogens and produce anti-inflammatory compounds. In order to support the body, however, we also need to provide it with the right foods and/or ingredients. With the right nutrition, we can help it to get and stay healthy. Conversely, the wrong nutrition can make us sick or at least put additional strain on us.
General dietary recommendations and rules, such as paying attention to weight, eating less fat and sweets, are usually not enough. Healthy eating and lifestyles also include thinking about and rethinking overconsumption and the composition and quality of food. Highly processed foods with plenty of additives, isolated carbohydrates and sugars, low-quality oils and little to no vitamins and minerals – fuel inflammatory processes in the body.
Natural foods with their colorful mix of vitamins, minerals, secondary plant substances and especially omega-3 fatty acids offer the best protection against inflammation. These can provide excellent help in keeping the body balanced and preventing chronic inflammation.
Often it is small things that alleviate an inflammation or prevent an outbreak at all!
What tips do you have to keep inflammation at bay? We’re looking forward to your comments!
Frozen food is an integral part of our diet nowadays. Since the pandemic the percentage of Americans who eat frozen food daily or every few days has increased to almost 40%. This includes ready-made meals and bakery products, but also a lot of vegetables, meat and fish.
This is not surprising, because after all, with frozen food you can quickly conjure up a meal without much effort. Vegetables and fruit do not need to be cleaned, washed or chopped. Whether fish, meat or vegetables: In any case, frozen food has a longer shelf life, is easy to portion and facilitates storage. Nevertheless, frozen food has a bad reputation among many people. According to common opinion, freshly purchased goods are basically the better choice, because freezing damages the taste and, above all, valuable ingredients such as vitamins are destroyed by freezing.
Does freezing damage the ingredients?
Food chemists and nutritionists in Hamburg, Germany investigated the latter objection a few years ago. In a complex study, they investigated how the proportion of healthy ingredients in some vegetable species changed under different storage and processing conditions.
For an optimal comparison, different types of vegetables were harvested at the same time from the same field. Then they were cleaned, washed, chopped and finally stored under different storage conditions. This means that half of the vegetables were blanched and then shock-frozen at minus 18 degrees Fahrenheit. The other half was stored in the refrigerator.
The chemists chose vitamin C as their “freshness marker”, which is considered to be extremely sensitive because, like many other vitamins, it rapidly degrades under the influence of heat, light and oxygen.
The results of the study were clear, i. e. the vitamin C content, e. g. of green beans stored in the refrigerator, decreased by around 70 percent within two weeks. Frozen green beans, on the other hand, still had around 80 percent of the original vitamin C content even after one year. Similar results were also observed for peas and carrots.
Furthermore, the scientists also investigated the content of secondary plant substances, which are also believed to have a health-promoting effect. Green beans, for example, have a high content of quercetin and kaempferol, or carrots have a high content of carotenoids and flavonoids, which protect plants from UV radiation, and in the human body the secondary plant substances are supposed to strengthen the immune system and fight against free radicals.
Again, the study showed that, when stored in the refrigerator, the secondary plant substances were degraded by up to half after only two weeks. In frozen state, a large proportion of these substances could be preserved for over four months.
Keep in mind when deep-freezing!
However, the valuable ingredients are only preserved if the food – be it fruit, vegetables, meat or fish – is shock-frozen as soon as possible. Slow freezing creates large, coarse ice crystals that destroy the cells of the frozen food, causing cell fluid to leak out. As a result, ingredients are lost and the taste and consistency suffer.
Over the years, the industry has developed a wide range of freezing processes, from cold air freezing (-40°F – particularly suitable for berries, peas) to cryogenic methods (sprayed with liquid carbon dioxide or nitrogen and temperatures from -108 to -300°F – suitable for meat, fish and bakery products) to contact freezing (-40°F metal plates – e. g. for fish fillets or cream spinach).
Due to the rapid freezing process, the metabolic processes in the cells are almost completely brought to a standstill. At the same time, only small, fine-grained ice crystals are formed which do not harm the frozen food.
Standard household freezers and freezers with shock-freeze function can reach temperatures of up to minus 22 degrees Fahrenheit. The aging process of the cells slows down, but the degradation processes do not stop completely. In other words, they run in slow motion. Therefore, frozen food should in principle not be stored for more than one year.
Keep your eyes open when shopping
While frozen fruits, vegetables, meat and fish can be regarded as healthy, ready-made frozen dishes must be viewed more critically. This is because different foods have a different freezing behavior due to their structure, and the duration of “freezing through” also differs. Therefore, in the laboratory, colorants, flavorings and preservatives as well as flavor enhancers and binders are used to prepare these ready meals in such a way that they still appeal to the consumer after thawing, although they are composed of different ingredients.
What is Metabolic Balance’s position on deep-frozen food?
Metabolic Balance also sees freezing as one of the best ways to preserve food over a longer period of time. Especially when seasonal vegetables and fruits ripen in abundance in the garden, you should make use of it. The low temperatures stop the metabolic processes in the food and thus also the growth of microorganisms. If a few points are observed when freezing, taste and nutrients are also preserved in the home kitchen. In addition, frozen products enable people, who have little time left, to prepare their meals to eat healthily despite the lack of time.
Frozen vegetables sometimes contain even more valuable ingredients than many supposedly fresh products, which in fact often have already been transported a long way.
Useful tips for freezing:
Spread berries on a tray and freeze briefly to prevent the berries from sticking together. Store the frozen berries in bags or freezer containers in the freezer.
Clean vegetables, wash, cut into bite-sized pieces, blanch and then chill very quickly, preferably with ice water, to preserve vitamins, then freeze immediately.
Raw fish should be frozen no later than 24 hours after purchase. Gut fresh fish, clean and freeze briefly, then immerse briefly in cold salt water before final freezing. This gives the fish a protective layer of ice.
Slice bread, place parchment paper between each slice, wrap and freeze.
Basically, you can also freeze any home-cooked food or leftovers without hesitation. Pre-cooked food should be cooled down quickly, filled into airtight containers, sealed tightly and frozen quickly.
Be aware! Some cooked foods are not suitable for freezing, such as boiled potatoes, casseroles, sauces – especially if they have been prepared with cream.
Tomatoes are often incorrectly referred to as a vegetable when in fact they are part of the berry family. Originating from Central and South America, this fruit started spreading around the globe in the 16th century. In addition to being delicious, tomatoes offer a variety of health benefits. They are rich in the antioxidant lycopene which is associated with a reduced risk of heart disease and certain cancers. A study from Cornell University even found that cooking tomatoes increases the amount of lycopene content that the body can absorb. The fruit is also rich in fiber, vitamins C and K, as well as potassium and folate. In the kitchen, tomatoes are extremely versatile as they can be eaten raw, roasted, used in salads, sandwiches, sauces and many other dishes. The final weeks of summer are the best time to enjoy this delicious fruit!
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