Write Your Success Story

Many of our clients at Metabolic Balance not only lose weight and observe changes in their body but they also feel better in other areas of their life. One client writes,
“There are so many things that have changed. Weight and dress size of course, but also lifestyle, enjoyment of exercise, better sleep, awareness of healthy living.”

Do you also want to feel so wonderful? Then get in touch with us and write your own Metabolic Balance success story!

Turbot with Savoy Cabbage

After introducing savoy cabbage yesterday we wanted to share a delicious recipe using it today. Give this recipe a try and let us know what you think!

Ingredients:
1 serving of turbot
1 serving of savoy cabbage
1 apple
Vegetable broth
Salt and pepper

Preparation:
Cut the turbot fillet into medium sized pieces, season with salt and pepper, and then cook in a pan for two to four minutes, depending on the thickness, just before serving. Clean the savoy cabbage, remove the hard stalk, wash, drain and slice into thin strips. Heat a pan over medium heat and cook the cabbage for 3 minutes. Wash, quarter, pit, and dice the apple and add to the savoy cabbage. Add the vegetable broth and simmer for 10 minutes and season with salt and pepper. Serve the turbot on a bed of the cabbage and apple mixture. Enjoy!

Mushroom Salad with Croutons

In keeping with this week’s salad theme we have another delicious recipe today. Give it a try and let us know what you think!

Ingredients:
1 serving of oyster mushrooms
1 serving of lettuce
1 serving of papaya
Apple cider vinegar
Garlic clove
Salt and pepper
Rye bread

Preparation:
Clean the lettuce, wash it and spin it dry. Chop the garlic finely. Thinly slice the mushrooms. Halve the papaya, remove the seeds with a spoon and cut into slightly larger cubes. Heat a pan and cook the mushrooms with the garlic and season with salt and pepper. Arrange mushrooms, lettuce and papaya cubes on a plate, drizzle with vinegar, and season lightly with salt and pepper. Cut bread into cubes, season and roast in a pan until crispy. Add the croutons to the salad and enjoy!

Baked Cod with Herb Crust

Today we have a wonderful baked dish that is perfect for a cold winter day!

Ingredients:
1 serving cod or other white fish
1 serving vegetables (celery, paprika, chicory, carrot)
1 serving rye crisp bread
Garlic
Fresh parsley
Fresh thyme
1/2 tsp. mustard
Vegetable stock powder
1 Tbsp. olive oil
Salt and pepper

Preparation: 
Rinse the fish with cold water and pat dry. Season with salt and freshly ground pepper and brush with mustard. Wash the vegetables and cut them into strips. Gently sauté the vegetables in olive oil and season with the vegetable stock powder. Place the vegetables in an ovenproof dish. Carefully lay the fish on top and cook in the oven at 350°F (175 °C) for 10 minutes. Crush the crispbread using a food processor or by putting into a freezer bag and crushing with a rolling pin or meat tenderizer. Rinse and finely chop the fresh herbs and add to the crushed crispbread with olive oil to make a paste. Spread this mixture over the top of the fillet and place the fish back into the oven for another 5 minutes. To crisp the crust, place the dish under the broiler for a few minutes until the crust is nicely brown and crisp. Enjoy!

Bring Yourself Into the Spotlight!

This year has been challenging and filled with stress for all of us! In the chaos of it all, it can be easy to forget about self-care and making the time to focus on yourself. As we approach the end of the year, it is time to put yourself back in the spotlight! Take a few moments to take inventory of where you are in terms of health, wellness, and happiness. If you want to hit the reset button with nutrition and find a balanced way of eating then consider Metabolic Balance! When you receive your personalized nutrition plan as well as guidance from your coach, you will be on your way to reaching a place of wellness and optimum health. This can be your way of putting yourself back in the spotlight!

To learn more visit: https://www.metabolic-balance.us/

Lentil Muffins

These muffins are easy to make, packed full of protein, and will keep you full!

Ingredients:
1 serving of red lentils 
1 serving of vegetables (z. B. red peppers, zucchini) 
Olives
Garlic 
Chili powder
Salt and pepper
1/2 cup (125 ml) water 

Preparation:
Prepare the lentils (soak/boil) and process into flour using a blender. Wash and chop the vegetables, add spices and mix everything. Slowly add the water until the mixture is slightly wet. Bake in the oven 275°F (130°C), 50 minutes. 

Tip: Fill the muffin tins up to the top, as they will hardly rise.

The Keto Diet vs Metabolic Balance

The ketogenic diet developed in the early 1900s has taken the weight loss world by storm in the past 10 years. Now you might be wondering, how does Metabolic Balance® meal plan stack up against a ketogenic diet?

Originally designed in the 1920s by Johns Hopkins Medical Center researchers, the ketogenic diet was used as a treatment for epileptic disorders, specifically GLUT1 (glucose transporter type 1) deficiency syndrome—a genetic disease that causes a glucose deficiency in the brain, which leads to cerebral seizures like epilepsy. A keto diet is low in carbohydrates, meaning the brain will use ketone bodies as an energy (fuel) source rather than glucose (blood sugar). In the absence of glucose, the body burns fat and produces ketones, which enter the brain through an independent transporter. Most people who practice the keto diet view it as a quick weight loss tool or a way to gain muscle mass. Once ketone levels in the blood increase, the body puts you in a state of ketosis—leading to quick and consistent weight loss until you reach a healthy body weight. At the core of the keto diet is the severe restriction of carbohydrates (sugar and starch). Carbohydrates are considered the number one source of energy for the body. Certain organs, especially the brain, rely on carbs for energy. However, when carbs aren’t available, like with an extremely low-carb diet (keto diet), the body converts fats into ketone bodies for its main fuel source. When you limit the body to 5% carbs (a maximum of 30g to 50g) daily, 70% to 80% fat, and 20% to 30% protein, the body then enters a fat-burning metabolic state known as ketosis. Your blood sugar levels will drop to 65mg/dl to 75mg/dl and remain constant since there is very little glucose absorption. The value will often sit between 80mg/dl to 120mg/dl. As a result, there is no longer a glucose-related release of insulin, which then prevents the breakdown of body fat in a process called lipolysis. In ketosis, body fat is used for energy and is therefore why the keto diet is used to treat obesity and increase lean muscle mass in body building.

Following the keto diet with the precise composition of your daily food intake involves a lot of discipline, and the food must be weighed to the exact gram, otherwise, there is the risk of “falling” out of ketosis. If done incorrectly or there’s a lack of discipline, you also risk falling back into carbohydrate metabolism. In other words, the body goes back to using carbs as an energy source. In addition, the low fiber in the diet can lead to diarrhea or constipation. In ketosis, a greater number of ketones are secreted through the urine, skin, or breathing. Fruity smelling odor can result when water intake is too low. In this transition phase, there may also be poor concentration.

Metabolic Balance vs. Keto
At first glance, you would think there are a number of overlaps between the Metabolic Balance® meal plan and the keto diet. Why?
• Fasting days are carried out
• There’s a five-hour break between meals
• The meals are weighed and the carbs are limited

However, at second glance, it becomes quite clear that each diet is completely different from a nutrition standpoint.

How does the Metabolic Balance® meal plan stand out from the keto diet?
• For starters, there are a significantly higher amount of carbs, which acts as a buffer to neutralize the acids from the protein in the diet.
• In addition, the fiber in the diet helps improve overall digestion.
• There are also a high number of vitamins and minerals due to the nutrient-rich vegetables in the diet, which help stimulate natural detoxification processes and relieve the digestive organs (liver, gallbladder, and intestines).

As a result, the long-term implementation of Metabolic Balance® meal plan is far more tolerable and easier to follow than the keto diet. There is also not as big of a diet change with the Metabolic Balance® diet plan when compared to the keto diet. For example, there is no ketosis with Metabolic Balance®, and the meal plan can be part of a person’s permanent lifestyle. In comparison, keto is a short-term diet, and it must be implemented gradually. There are also several side effects related to the keto diet, including difficulty sleeping, bad breath, libido loss, tiredness, constipation, and moodiness.
As mentioned, your meals with Metabolic Balance® must be carefully weighed, especially at the initial stages of the meal plan. However, if you fall off track, there are fewer critical side effects as with the ketogenic diet, which again can cause you to “drop out” of ketosis. That is why the keto diet should be followed under doctor supervision.

What else is there to love about the Metabolic Balance® meal plan?
It can be described by its variety and versatility since you can gradually add other foods from all food groups into your daily routine.

Overall not only is the Metabolic Balance plan more practical and it tastes better, but it will also be easier for you to maintain as you experience the long-term weight loss you desire.

Adapted from Metabolic Balance Canada

Parsnip Yogurt Soup

One of the most comforting foods during the fall and winter months is a rich, creamy soup! Today we have a recipe perfect for this.

Ingredients:
1 serving of yogurt 
1 serving of vegetables (parsnip, leek)
Fresh ginger 
1 cup (300 ml) vegetable stock 
Paprika powder
Oil
Salt and pepper 

Preparation:
Wash and clean the vegetables, and cut them into large pieces. Cook the leeks and chopped ginger in oil and add the parsnips. Continue cooking for about 5 minutes, deglaze with broth and simmer for 10 minutes. Then season to taste and puree until smooth. Put aside approx. 2 tablespoons of yogurt and stir the rest into the soup. Finally, season to taste and, before serving, season the remaining yogurt with paprika and add it to the soup as a garnish.

Spinach and Cranberry with Sheep’s Cheese

In order to get your protein, meat does not always have to be on the menu. Sheep’s cheese, for example, tastes really wonderful in combination with spinach and is a great source of protein. Check out this delicious recipe that incorporates sweet and savory! 

Ingredients:
1 serving of sheep’s cheese
1 serving of spinach
1 serving of cranberries
1 garlic clove
Onion
Vegetable broth
Freshly grated nutmeg
Salt and pepper

Preparation:
Cut the sheep’s cheese into fine cubes. Wash the spinach, cook it for a 1 minute in boiling water, and then allow to cool in an ice bath. Drain in a sieve, squeeze and cut roughly. Sauté the onion cubes in a little water and add the chopped garlic and spinach. Season with broth, nutmeg, salt and pepper and stir in the sheep’s cheese and cranberries. Serve and enjoy!

Spinach and Fried Eggs

Yesterday we talked about the classic combination of pairing spinach with fried eggs. It doesn’t only taste good, but can also be combined with other ingredients, depending on your preferences. 

Ingredients:
1 serving of spinach
Red onion
1 garlic clove
1 serving of eggs
Freshly grated ginger
Salt and pepper

Preparation:
Wash and dry the spinach. Dice the onion, garlic and ginger finely and fry in a pan on low heat. Then add the spinach and cook until it has completely wilted. Season with salt and pepper. In a separate pan prepare fried eggs to your liking. Serve the eggs over the spinach and enjoy!