Category: Healthy Foods

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!

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!

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

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

Watermelon and Cucumber Salad

This refreshing summer salad is the perfect appetizer or side dish on a hot summer day!

Ingredients:
6 cups of cubed watermelon
3 green onions, sliced
1 English cucumber, cubed
4 oz Crumbled feta
Fresh basil
2 Tbs. Olive oil
1 Tbs. Lime juice
Salt and pepper

Preparation:
In bowl whisk together the olive oil, lime juice, and salt and pepper to make dressing. In a large bowl combine the watermelon, green onions, cucumber, feta, and fresh herbs. Add the dressing to the bowl and refrigerate for 1-2 hours. Enjoy!

Watermelon

For many of us summer is watermelon season! The beautiful green fruits with a juicy interior, are the perfect treat on a hot summer day. Watermelons are 92% water and take about 90 days to grow. Around the world there are over 300 different varieties of watermelon that are cultivated which include seedless, mini, and yellow watermelons. From a health perspective, watermelons are great as they contain lycopene which is an antioxidant and are hydrating as they have such a high water content. In the kitchen, watermelons are super versatile as you can use the entire fruit in both sweet and savory dishes. A refreshing watermelon salad with basil and feta is the perfect appetizer while the rind can be pickled for a delicious condiment or side dish. What is your favorite way to eat watermelon in the summer? Let us know in the comments!

Strawberry

One word that is commonly associated with summer is strawberries! In the summertime, strawberries can be found everywhere, whether at the grocery store, your local farmer’s market, or a farm stand. Strawberries are not only delicious but also offer many health benefits. Strawberries are full of vitamins: they contain many B vitamins, folic acid, zinc, copper and even more vitamin C than oranges or lemons. They are also packed full of fiber and more importantly contain high levels of antioxidants also known as polyphenols. In addition to being healthy and delicious, strawberries are extremely versatile and are perfect for both sweet and savory delicious. Classic pairings with ingredients such as basil, yogurt, and balsamic vinegar can create amazing dishes!

Chocolate as a Healthy Treat

It has been scientifically demonstrated that chocolate lifts our mood. This is triggered by the so-called endorphins, in addition to the messenger substance serotonin. Endorphins modulate the brain’s metabolism and ensure that we become euphoric, but also insensitive to pain. Since they are also contained in small quantities in cocoa, chocolate is a light “happiness drug. ” Furthermore, chocolate is said to be antioxidant and anti-inflammatory, it can lower blood pressure and slow down free radicals.  Chocolate also contains substances that are said to stimulate the growth of skin cells and prevent the formation of wrinkles. Chocolate is therefore also a delightful anti-aging food! Important! To exploit its full potential and to prevent the pleasure from becoming a calorie trap, it is recommended to enjoy dark chocolate with a cocoa content of at least 70% or more!