Squash

The fall and winter are the perfect seasons to take advantage of the many different delicious varieties of squash. From pumpkins to spaghetti squash, each type of squash is packed full of nutrients and perfect in comforting fall or winter dishes. Spaghetti squash has a unique texture, similar to noodles and is delicious with a marinara sauce. Butternut squash meanwhile is perfect for soups or in casserole dishes. To learn more about different uses of squash and their nutritional benefits check out the infographic below.

Photo: SelectHealth

Pumpkin Soup

Pumpkin soup is a real classic in fall. With this recipe you can cook a simple variation, which you can reinvent time and again with difference combinations of herbs and spices.

Ingredients:
1 serving pumpkin
1 tbsp. chopped onions
1 chopped garlic clove
Salt , freshly ground pepper
1 1/2 cups (300 ml) vegetable broth
Rapeseed oil

Preparation:
Brown the onions and garlic in oil, sauté the washed, seeded and chopped pumpkin for about 5 minutes and season with salt and pepper. Add vegetable broth and gently simmer for 20 minutes. Purée and season to taste. The soup can be enhanced with some coconut milk (suitable for later Phases). 

Depending on your liking and taste, you can add different combinations of ginger, lemongrass, rosemary, curry or other delicious herbs and spices and season with salt and pepper.

Pumpkin

Pumpkin is a winter squash native to North America and is one of the oldest domestic plants. This type of squash is popular in the fall and winter especially around Halloween and Thanksgiving. Pumpkin is packed full of vitamins and minerals and has many health benefits. It is rich in beta-carotene which the body uses to produce Vitamin A, as well as Vitamin C. Both vitamins are important for fighting infections and supporting the immune system. Pumpkins are also rich in carotenoids which are important antioxidants. In the kitchen, pumpkins are a really versatile ingredient great in both sweet and savory applications. They are great roasted, in soups, in pasta dishes, or casseroles. In sweet applications pumpkin is great in oatmeal, smoothies, and desserts. What is your favorite way to use pumpkin?

Photo: Unsplash

Energy Rollercoaster

Do you ever feel like you’re on a rollercoaster with energy highs and lows? Periods where you have all the energy in the world but then crash where it feels like you don’t want to get off the couch. This is a common complaint amongst people with metabolic issues. It’s caused by changes in your blood sugar levels. Blood sugar highs after reaching for that quick sugary snack, followed by a rapid blood sugar drop leaving you feeling exhausted, cranky and hungry. Metabolic Balance® is a personalized nutrition plan to get you off that rollercoaster! By resetting your body with nourishing, whole foods chosen especially for you, your metabolism is balanced throughout the day. That feeling of reaching for sugary snacks or regular caffeine simply disappears, and you have a steady energy supply to enjoy your day. Get in touch to see if a Metabolic Balance® coach could help you achieve your health goals with your own unique plan.

Adapted: Metabolic Balance Australia and New Zealand

Parsnips

The parsnip is a common root vegetable closely related to carrots. It is a long taproot that has a soft, pale white color. Although parsnips can be used in similar ways as carrots, parsnips are sweeter in flavor when cooked and are perfect roasted, in soups or stews, or casseroles. Not only are parsnips sweeter than carrots but they also contain more potassium and vitamin C than carrots. Now as we are approaching the winter months, when the days are getting shorter and colder again, consider incorporating this vegetable into the weekly meal rotation.

Pumpkin Gratin

With fall in full swing, pumpkins are in season. Give this delicious pumpkin recipe a try.

Ingredients:
1 serving mozzarella
1 serving vegetables (pumpkin, spring onions)
Curry powder
Salt and pepper

Preparation:
Wash and clean the vegetables and cut them into slices or fine rings. Cut mozzarella into thin slices. Put the pumpkin slices into a casserole dish and season to taste. Bake in the oven at 400°F (200°C) for about 15 minutes. Cover with mozzarella and bake for another 5 minutes. Sprinkle with spring onions. Enjoy it!

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 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

Managing Stress

With many people returning to in person work and kids going back to school, stress levels for many of us are increasing. Although it can be hard to reduce the amount of stress in our lives we can try to improve how we deal with it. Below are some of our favorite ways to help manage and reduce stress.

1. Eat a whole food based diet – low in sugar, low in processed foods
2. Exercise – this helps the body use the extra sugar in the blood, and decreases stress hormones
3. Rest and digest. Eating at your desk, or ‘on-the-go’ means your digestive system is trying to do two things at once. Eat slowly, take a break for lunch by going outside and removing screens!
4. Deep breathing – try a meditation app or just take 5 deep breaths several times a day. This helps calm our nervous system, reminding our bodies that we aren’t in immediate danger
5. Do something enjoyable! Spending time pursuing a hobby is a wonderful way for the mind and body to relax.

Which ones might you try today?

Adapted: Metabolic Balance Australia and New Zealand

Make a Change

How do you feel about making a change? Change can sometimes feel overwhelming, but Metabolic Balance® practitioners are experienced health professionals who are here to guide you practically and emotionally so you can reach your health goals. With 20 years of global experience and over 1 million customers, you are in safe hands! Get in touch to find out more about how personalized nutrition may be right for you.