Invest in Your Health

Take a moment to consider what you spend money on. There are several things that are essential for life, including food, a roof over your head, and clothing. However, we usually spend money on things that aren’t necessary, and when faced with the cost of our health it can feel like there’s nothing left in the bank. So, why should you invest in your health? You only get one body, so investing in it is obvious! Keeping it healthy should be your No. 1 priority. Another key reason to take care of your body now is that you may not have done so in the past. Whether we ate a lot of sugary snacks as kids or drank too much as young adults, most of us could stand to make up for a period of unhealthy living. Investing in your health will pay off big time! When your mind and body are healthy, you’ll feel better and work better! You may even find that you have a whole new outlook on daily life. So, HOW do I invest in my health? It all starts with you… and you can start today. Reach out to your nearest Metabolic Balance coach by visiting our website!

Sleep

Sleep. It is something we all need but many of us don’t get enough of it. But getting enough of it is so important for our overall health.

When we’re getting our zzz’s, our body rests, recovers, and recharges. It builds muscles, repairs cells, and allows the brain to form memories and improves recall.

But did you know that what you eat, and when, affects how you sleep?

“It might seem obvious why a double espresso after dinner might disrupt your sleep that night — as might a greasy, late-night cheeseburger with fries. However, the connection between a noontime salad and your slumber is somewhat less straightforward — but it’s an important one” – Ana Krieger, MD, MPH, Medical Director of the Centre for Sleep Medicine, New York-Presbyterian and Weill Cornell Medicine.

Learning what to eat and when through Metabolic Balance will directly enhance your sleep, increasing vitality and performance.

Counting Calories?

For decades, we’ve been told that losing weight is about calories and sticking to a rigid diet. However, the more we learn, the more clearly we see that this outdated strategy is not only misguided but also inappropriate. Why? Because everyone and every ‘body’ is unique! Things like the type of food you eat, your metabolism and even your gut health have a huge impact on whether you lose weight or not. And therefore, your nutrition should be personalized to YOU. Your uniqueness is our specialty… so stop counting the calories and book a free discovery call with a Metabolic Balance coach today!

Frozen Food

Deep-frozen food is better than its reputation

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.

Chicken Curry

This delicious curry is packed full of delicious flavors and perfect for any lunch or dinner!

Ingredients (1 serving):
1 portions of vegetables (ex: mushrooms, leeks, onion or cauliflower)
1 chicken breasts (according to your protein weight)
1 tsp of turmeric
1 tsp of mild or medium curry powder
1 tsp of Garam Masala
1/2 tsp of ground cumin
1/2 tsp of ground ginger
1 cloves of garlic
Vegetable stock

Preparation:
If you are using cauliflower, parboil the florets and keep the water you boiled them in. Heat the spices in a dry pan until fragrant. Add garlic and the vegetables and coat with spices. Add some oil (if using – phase 3), and pour in some vegetable stock to deglaze the pan. Cook covered for a few minutes until spices and liquid are well combined and the vegetables are coated evenly. Add the diced chicken. Cook until the chicken is cooked, stirring regularly. Add more vegetable stock or water for a looser sauce. Serve with some toasted rye bread to mop up the juices. Enjoy!

Photo: Metabolic Balance Canada

No Magic Pill

Many people have wished or hoped for that magic pill to have what they want, right?
But especially when it comes to health and the ideal body, we don’t have a magic pill that helps you wake up with the body of your dreams, but we do have some ”pills” that if you make a habit of taking them every day, can help you reach your health goals!

They include:
– Meditation (The health of the mind is essential for a balanced body)

– Staying hydrated (because the body needs water for the proper functioning of all organs)

– Follow the food plan (Your Metabolic Balance food plan is customized for you with all your body’s needs. It not only helps with weight loss but also helps with a significant improvement in your health!)

– Going on walks (Walking, can bring numerous benefits such as improved blood circulation and brain oxygenation).

– Getting quality sleep (An excellent quality sleep implies a more productive day in a healthier body, as numerous ”repairs” occur in our body during sleep.)

Although there is no magic pill that will help you achieve the perfect body overnight, these five simple steps can help you improve your health and wellness!

Photo: Metabolic Balance Canada

Mango

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!

Tomatoes

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!

Photo: Unsplash

A Swipe Away

Personalized nutrition is always just a swipe away with our Metabolic Balance app.

With every plan available direct to your phone, you can use it anytime, anywhere. Whether you’re around the house, shopping, commuting, visiting friends, or travelling – if your phone is there, your plan is there.

For groceries, the Metabolic Balance App is the perfect shopping assistant, linking to your nutrition plan and food list alongside healthy recipes and meal suggestions.

A calendar and daily plan present your personalized meal options and lists the ingredients you need, conveniently placed in your personal shopping list.

Oh, and did we mention it’s a fantastic way to stay connected with your Metabolic Balance coach!

Are you ready to start? Find your nearest coach through our website!

Credit: Metabolic Balance Australia and New Zealand

Glutamate

Glutamate – flavor enhancer with consequences

Our body naturally produces glutamate but we can also absorb it from foods such as eggs, cheese, meat, potatoes, spinach or cereals. Glutamate is essential for life, as a messenger for the transmission of stimuli.
The food industry also uses artificial glutamate (also known as MSG) as a flavor enhancer in various products. This may contribute to an oversupply of glutamate in the body. For example, soup contains a hundred times as much glutamate as naturally found in tomatoes or milk. Having an overabundance of glutamate is not without consequences and can cause head, stomach and limb pain. Glutamate can have another unpleasant effect: loss of appetite control! Who hasn’t experienced this: You open a bag of potato chips and you can’t stop eating. You continue eating until the bag is empty. To learn more about the different effects of glutamate, check out these links below:

-https://www.healthline.com/nutrition/foods-with-msg#What-is-MSG?

-https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/monosodium-glutamate/faq-20058196