Category: Healthy Food

Red Cabbage

Red cabbage is available all year round and a delicious addition to your weekly menu planning. It is usually eaten as a classic side dish to game, roast duck and goose – but it is also often used in more modern creations. Its red color is due to a pigment called anthocyanin which is also present in red berries and red wine and has antioxidant and anti-inflammatory effects. The anti-cancer and cholesterol-lowering effect of this flavonoid has also been scientifically proven. Red cabbage is very rich in vitamins and fiber and is therefore an important source of nutrients. It contains the vitamins C, B6, and E and is deservedly called a “domestic superfood”.

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

Beans: Vegetable or Protein?

In the case of beans, Metabolic Balance distinguishes between those which belong to the vegetable group and those which belong to the protein group:

Beans, which are considered a source of protein, are legumes (white beans, pinto beans, cannellini beans red kidney beans, lima beans, adzuki beans, black-eyed beans, etc. ). Beans that are classified as vegetables are green beans (string/green beans, French beans or Chinese long beans). There are also new varieties, such as yellow beans, which may also be used. The amount in the nutrition plan always refers to dry AKA uncooked weight. If using already cooked or pre-soaked protein beans, the indicated amount should be simply doubled.

Edamame

Edamame are immature soybeans still in the pod that are commonly eaten boiled or steamed. Soybeans are considered a legume and have long been a staple in Asian cuisine. From a nutritional standpoint edamame are rich in vitamins and minerals including folate and Vitamin K. Additionally, soybeans are high in protein and a great plant-based source of protein. Edamame are great on top of salads, eaten as a snack, or added to a stir fry!

Nutritional Yeast

Nutritional yeast just as the name suggests is a type of fungi called Saccharomyces cerevisiae which is a food product that has increased in popularity in recent years. It is the same type of yeast used to make bread but unlike in baking yeast, nutritional yeast is no longer alive in the final product. Nutritional yeast has a nutty, cheesy, and savory flavor which is one of the reasons it is commonly used in plant-based cooking. In addition to having a great flavor, nutritional yeast is great for your health. It is considered a complete protein as it contains all 9 essential amino acids that humans cannot synthesize on their own. Additionally, it is packed with B vitamins and trace minerals that are important for the body. Consider trying out this great ingredient by sprinkling it over salads, adding it to soups, or trying out a new recipe.

Photo: Love and Lemons

Sunflower Seeds

The sunflower seed, as the name implies, is the seed of the beautiful, yellow sunflower. The actual seeds are encased by a thick black and white shell and are known for their nutty flavor. Sunflower seeds have many different uses, they can be eaten raw, roasted, made into seaaed butter, or used to make sunflower oil. In terms of nutritional benefits, sunflower seeds are great source of healthy fats containing both polyunsaturated and monounsaturated fats and are a source of antioxidants. In the kitchen, this seed is extremely versatile! It can be used to top salads, used to make a mandelade, added to oatmeal, or to top avocado toast.

Photo: Unsplash

Zinc

The trace element zinc is strongly involved in metabolism. It supports wound healing, promotes vision in combination with vitamin A, controls hormonal balance, promotes regeneration of skin and hair, supports the pancreas in the production of insulin and finally, zinc strengthens the immune system by performing important functions in the production of defense cells. Zinc deficiency can be prevented by including more often red meat, seafood, dairy products, wheat germ, oatmeal, Brazil nuts, mushrooms and lentils in the diet.

Weight and Hormones

Did you know that your weight can be dictated by your hormones? Common hormones that can cause weight fluctuations include:

➡️Insulin⁠

➡️Leptin⁠

➡️Cortisol⁠

➡️Estrogen⁠

At Metabolic Balance our focus is to reset and balance your metabolism and hormones using a food plan that is uniquely designed for you.

Our award-winning metabolism reset program is professionally supported to make sure your body gets the nutrients and energy it needs for you to feel your best.

Reset Your Body is more than just a tagline. Are you ready for a nutritional program as unique as you are?

Immunity Boosting Foods

In the winter months viruses such as RSV, the flu, and SARS-CoV-2 spread rapidly and many of us get sick! The best solution for great health is to prevent getting sick in the first place, and certain foods can help you do that by boosting your immune system.

If you’re looking for food to help keep your family healthy during flu season, make sure to include these eight powerful immune system boosters on your grocery list.

✅ Citrus fruits

✅ Broccoli 

✅ Garlic

✅ Ginger

✅ Spinach 

✅ Turmeric

✅ Papaya

✅ Kiwi

Variety might be the spice of life, but it’s also the secret to good nutrition. Including one of these in your diet often won’t be enough to help fight off the flu or other infections, so ensuring you get a well-rounded mix is key.

Pay close attention to serving sizes and suggested daily intake to avoid getting too much of one vitamin and too little of others.

Inflammation

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!