Spinach

Let’s talk spinach! As kids many of us probably were not a big fan of this leafy, green vegetable.

Spinach is not only delicious but also packed with nutrients. In addition to a comparatively high iron content, it contains minerals such as potassium, calcium and magnesium. It is also rich in vitamins B and C. Especially in the kitchen, spinach is extremely versatile. It can be used in many ways, whether in salads, as pesto or quite classically in combination with a fried egg. Consider trying a new way to use this great vegetable!

Spices

Spices are one of the best ways to add variety, flavor, and color to dishes. But spices can also be very intimidating and overwhelming. In order to help simplify spices and how to best use them check out this great infographic. It helps guide you through which spices pair best with what foods.

Source: Cooksmarts

Preserving Food At Home

As the colder months are approaching it is the perfect time to try out different ways to preserve fresh fruit and vegetables for the winter.

There are numerous possibilities for preserving food. One of the oldest methods is drying. In the dehydrator, in the oven or in the open air, fruits lose their moisture and become more intense in flavor. A fun fall activity is to go apple picking, cut the tasty apples into slices, sprinkle with cinnamon or a pumpkin spice mixture, and then dehydrate in the oven at 225℉ for 2 hours. This make for delicious and healthy apple chips!

Another option which works especially well for vegetables is pickling or freezing. Both freezing and pickling in vinegar results in significantly lower nutrient losses than drying. Vegetables such as carrots, radishes, and beets are wonderful pickled. Fruits such as berries and peaches particular are ideal for freezing. Whatever method you choose, you can’t go wrong!

Fresh Herbs

Fresh herbs are a great way to add flavor and variety to meals! A simple tomato can taste completely different when paired with basil or roasted potatoes taste earthy and flavorful with rosemary! No matter what herbs you pick, it is hard to go wrong!

Not only do herbs add delicious flavor but they also have amazing nutritional and health benefits. Today we are showcasing a hearty, earthy, and aromatic herb: rosemary.

Rosemary has excellent immune boosting benefits as it contains antioxidants and anti-inflammatory substances. It can increase circulation, support digestion, help eliminate toxins from the body and reduce stress. In the kitchen, it is a fabulously versatile herb and goes well with many dishes. The easiest way is simply by adding it to any roasted dish such as chicken, potatoes, or mixed root vegetables. Even simply adding lemon and rosemary on top of salmon before baking it can transform the dish! If this has not convinced you enough, rosemary is also very easy to grow in your garden or indoors in a small pot.

Move Your Body

Staying and working at home these past few months has brought a lot of change to our lives. Working long days can sometimes make it tough to take time to move your body. Although it can seem like a big task, taking even a few minutes every day can add up! Check out the infographic below to see how small steps every day can lead to big results!

Credit: American Heart Association

Broccoli

Did you know that broccoli is a true nutrient boost?

Not only is the full list of all the nutrients it contains very long but it is also considered a complete list. We know that everything that is in this valuable vegetable has been fully researched by scientists. One of the most important nutrients that broccoli contains is the essential trace element chromium. Chromium has a positive effect on insulin production, your blood sugar balance, and overall metabolism. Broccoli also contains the indirect antioxidant sulforaphane, which, when eaten regularly, is associated with a reduced risk of cancer and protecting the skin from harmful UV radiation. In addition to containing plenty of dietary fiber, broccoli has lots of vitamins C and E, provitamin A, potassium, calcium and iron. Due to its high content of coenzyme Q10, broccoli is also said to have a rejuvenating and anti-ageing effect.

Fresh broccoli is dark to blue-green, compact and firm. Since it withers quickly and loses its valuable nutrients, it should be prepared and eaten soon after harvesting – preferably within three days.

Important: The shorter the cooking time, the more nutrients are kept! Even consider trying broccoli raw in a salad or in a slaw!

Metabolic Balance Books

Did you know that Metabolic Balance has two published books to help guide you to success?

The first book titled, “Metabolic Balance -Nutrition basics: Introduction to the success program” is a comprehensive introduction to the Metabolic Balance program. It breaks down the science behind the program and tips on how to use the program. The second book, “Metabolic Balance: Your Personalized Nutrition Roadmap”, is all about the personalized nutrition component of the Metabolic Balance program. Filled with visuals such as photos and graphs, this guide is all about optimal nutrition.

To learn more about these books check out our website or find them on Amazon!
https://www.metabolic-balance.us/The-Metabolic-Program/Book-Suggestions?fbclid=IwAR1c5O0Jb3jm7s1imZHRC0Zy0tDYRgpSg6XwL8bCZTWcWguOUG3QDZovx2k


Best Fruits for Your Body

Summer is a season filled with plenty of ripe and delicious fruit. With so many to choose from you might be wondering, “What fruit is best?”

Although most fruits contain many nutrients, some are better than others. For example, apple have more than thirty minerals, trace elements, vitamins and secondary plant substances. However, berries also contain a lot of valuable nutrients. Tropical fruits score points with their enzymes, which have a positively influence on the metabolism. Bananas, figs, or dates are sometimes referred to as “thickeners”. Compared to other fruits, their glucose content is significantly higher, and their effect on blood sugar levels and insulin secretion is correspondingly higher.
While on Metabolic Balance make sure that different varieties of fruit are not mixed together as the sum of the sugar content can be too much. So enjoy fruit better individually!

Nonalcoholic Fatty Liver Disease (NAFLD)

In the United States, about 100 million people suffer from Nonalcoholic Fatty Liver Disease (NAFLD). NAFLD if left undiagnosed can cause liver damage and over time even lead to liver cancer. One of the most common causes associated with NAFLD is a poor diet. However, a balanced, natural diet, containing a high proportion of vegetables, herbs, whole grains and limited processed foods can help prevent liver damage or even reverse it if in the early stages. Below are a few tips for a diet best suited to prevent NAFLD.

  • Eat a variety of vegetables and salad. (e. g. radicchio, chicory, rocket, artichokes, endive salad).
  • Incorporate fresh herbs (thyme, marjoram, lovage, rosemary) and wild herbs (sour sorrel, portulac, dandelion, wild garlic and much more) into your diet.
  • Use a lot of spices when preparing food, especially ginger, pepper, caraway, mustard, cardamom, garlic and turmeric.
  • Add citrus fruits such as grapefruit, oranges, lemons, and pomelo into your diet.
  • Drink green tea or red bush tea.

Skin: A Reflection of Your Health

Although face creams and skin products can help with skin maintenance, the key to clear and healthy skin comes from within! What you eat and drink has a direct influence on your skin health. Providing your body with the correct balance of nutrients ( helps to “feed” your skin. Many skin problems such as acne, psoriasis and eczema can be caused by poor eating habits because your skin isn’t getting the proper nutrients it needs.⁣

Skin diseases often result from internal illnesses and nutritional metabolic disorders. For instance, research has found that acne occurs in primitive tribes only when they gave up their traditional diet. Before that the tribe members had no skin problems.⁣

Evidence also suggests that acne can be aggravated by dairy due to the growth hormones found in dairy products like milk. Milk in particular is a real hormone cocktail and contains precursor molecules of testosterone – a male sex hormone significantly involved in the development of acne. Milk also contains insulin-like growth factor-1 (IGF-1), which is similar to insulin and also stimulates testosterone production.⁣

When it comes to your diet and the Metabolic Balance program, be patient and consistent. Whether the change is due to an illness or cosmetic concern, your skin won’t improve overnight. That being said, if you stick with it, it will be worth the investment.⁣ Many of our clients notice a clearing up of their skin or having healthier skin after following their plan!

For more information check out these studies and links:

Adapted from: Metabolic Balance Canada
Photo: Adrian Motroc (Unsplash)