An Apple a Day …

WinterApple

“An Apple A Day” is a fundamental rule in our metabolic balance® Program – for many good reasons! Reader’s Digest Magazine listed 8 of them:

1. Apples fight Alzheimer’s
2. Apples prevent colon cancer
3. Apples stabilize blood sugar
4. Apples boost gum health
5. Apples prevent high blood pressure
6. Apples help you lose weight
7. Apples fend off heart disease
8. Apples fight high cholesterol

The proverbial advice “An Apple a Day keeps the Doctor away” first appeared in print in 1866 reports Medical News Today. Foods like apples certainly fall into the category of Food is Nature’s Medicine – especially from a preventative point of view! Take a look at Mother Nature’s Pop Science Guide to Apples. To quote from the subtitle of the post on Mother Nature’s Network web page, “the apple is one of Earth’s most iconic foods, symbolizing everything from health and beauty to evil and ingenuity. In honor of these gravity-revealing, doctor-repelling superfruits, MNN offers a graphical tribute to apples’ enduring popularity.”

Treat Meals on the metabolic balance Plan

The goal of metabolic balance is to eat what makes sense for your body and your life, which means you need to learn to incorporate treat meals into your life because life doesn’t always go as planned.

For metabolic balance, a treat meal is a meal that is off your metabolic balance plan. As you progress through the metabolic balance program, more foods will be included in your plan and you may find yourself not using treat meals on a regular basis. Until that day arrives, you will find treat meals very useful for staying on track and on plan.

Planning a Treat Meal

The best way to begin planning for treat meals is to have a chat with your metabolic balance coach. You and your coach will build a general treat meal strategy for your treat meals.  If you have been seeing a coach for awhile, your coach will know your struggle areas and help you build a strategy to deal with treat meals, celebration and events including food.

With your coach, you can pre plan your treat meal by reviewing the menu and making your food choices in advance. By being prepared, you can control how far off program you go during the meal and change your eating for that day so that you stay as close to your plan as you can.

For example, if you are going to a restaurant but have not seen the menu, metabolic balance suggests eating proteins that you wouldn’t eat at a restaurant such as eggs or goat cheese.  Making this kind of choice allows you more flexibility when you’re reviewing the menu and reduces your stress about eating a treat meal.

Your Treat Meal

As always, metabolic balance encourages you to start your meal with a protein. Because you are outside your normal environment, you may not be served a protein first so make sure you are carrying a pouch of seeds in your purse.  Don’t bring more than a handful of seeds with you so that you are not overeating. You just want to make sure that the first thing in your stomach is a protein especially if you are planning to drink a glass of wine.   or another type of alcoholic beverage.

Once you have eating your protein, follow these metabolic balance tips:

  1. Relax and enjoy yourself. You are at a treat meal, enjoy the experience and don’t stress out about the little things you can’t control about your eating environment.
  2. Sit down and enjoy your food.   If you eat while talking or standing around, you may not realise how much food you have put into your mouth. Make the decision to eat mindfully for the evening and fully enjoy the experience and the food.
  3. Chew thoroughly.  You are not at a food race.  Pay attention to the food you are putting into your body and make the conscious decision to eat slowly and chew thoroughly.  Chewing thoroughly:
    1. Makes it easier for your body to absorb nutrients.
    2. Makes the meal last longer which allows the brain to realise that food has been consumed.
    3. Drink lots of water.
    4. Chewing is a good workout for your teeth.
    5. You will have less undigested food entering into your intestines.
    6. Chewing will allow you to really taste the food you are eating.

After you are finished with your treat meal, take a moment to savor the memory of the evening and then make the intention to begin your metabolic balance plan the next morning by setting out what you plan to eat for breakfast.  If you have issues that may crop up, discuss this with your metabolic balance coach and develop a positive after treat meal routine that you can follow.

Good luck with your treat meals and we look forward to sharing more recipes like Mondays Endive Soup recipe that lets you eat what makes sense and stay on plan.

 

Celebrate Healthy Aging During The Month of September by Being a Metabolic Balance®r

old people walking
old people walking

Following the Metabolic Balance® rules will help you down the path of healthy aging.   For the Month of September, lets be diligent and follow the following 8 rules:

Eat only three meals a day.
Ensure there is a five hour break between meals.
Make sure each meals lasts no longer than 60 minutes.
Begin every meal with one or two bites of the protein portion.
Be sure to have only kind of protein at each meal.
Do not eat anything after 9:00 pm.
Drink lots of water.
Eat your fruit portion (including an apple every day) at the end of your meals.

Thanks to Abdulsalam Haykal for the photograph of the couple walking

Research into Self Regulation – Values and Regulatory Orientation

Regulation of attention and emotions were listed as part of the science of mindfulness in yesterday’s infographic. If you would like to dive into how self regulation works with our eating habits, you can read this article that discusses our self regulation when it comes to eating.

What does it mean to self regulate? According to Pyschology Today, 

Behaviorally, self-regulation is the ability to act in your long-term best interest, consistent with your deepest values. (Violation of one’s deepest values causes guilt,shame, and anxiety, which undermine well being.) Emotionally, self-regulation is the ability to calm yourself down when you’re upset and cheer yourself up when you’re down.

Do you have problems self regulating your behaviour or emotions?  Consistent self-regulation requires you to focus on your deepest values rather than just how you feel. This is addressed in this paper that discusses how self regulation creates distinct values.  In this research paper, E. Tory Higgins, states:

At any moment in time a person has particular concerns or interests that guide self-regulation. A regulatory orientation could arise from physiological needs such as hunger, moods such as anger, epistemic needs such as a need for closure, social forces such as role prescriptions, and so on. As will be illustrated later, decision makers with different regulatory orientations will assign different importance to the same outcome of a choice alternative as a function of the relevance of the outcome to their regulatory orientation.

If you are wondering why you think something is important but you struggle to accomplish it (lose weight, get in shape, be healthier) read the article… I know it is a bit long and dry but it will make you think about how you regulate your actions.

Three components of self regulation outlines in the article are Means, Outcome and Regulatory Orientation.

At any moment in time a person has particular concerns or interests that guide self-regulation. A regulatory orientation could arise from physiological needs such as hunger, moods such as anger, epistemic needs such as a need for closure, social forces such as role prescriptions, and so on.

Now that you have read your fill of academic articles focused on self regulation, step back and remember the metabolic balance rules which can help you achieve your higher goals of losing weight, getting in shape and being a healthier person.

Eat only three meals a day.
Ensure there is a five hour break between meals.
Make sure each meals lasts no longer than 60 minutes.
Begin every meal with one or two bites of the protein portion.
Be sure to have only kind of protein at each meal.
Do not eat anything after 9:00 pm.
Drink lots of water.
Eat your fruit portion (including an apple every day) at the end of your meals.

Mindful Eating equals Mindful Living

Yesterday we shared an infographic for mindful eating. Did you enjoy trying to be more mindful when you ate your food? If you want to incorporate the idea of eating more mindful while living as a metabolic balancer start adding the following rules:

  1. Do only one thing at a time.  – This rule requires you to Focus.  With our need to juggle many hats, it is tempting to multitask.  Don’t.  Multitasking doesn’t help you work faster or more efficiently and it doesn’t enhance the quality of your life.   When living a more mindful life, you will do one task at a time so you are fully aware of what you are doing.
  2. Don’t Rush except to the emergency room. –  This rule requires you to develop your time management and planning skills.   Decide how long it takes to do a task and dedicate that time to the task. If you don’t have the time, don’t start and stop unfinished or rush it so that you are unhappy with the results.
  3. Complete one task before beginning another.  – This requires developing household/workplace rules and work methods/positive habits.  Complete one project, assignment, task at a time or delegate the work so one task can be completed in the time that you have available.  For example, if you are making dinner, decide the next step in your house. If you want to clean only once, designate a time for cleaning the kitchen after you are done eating.  If you don’t mind cleaning twice, designate a cleanup time before eating and after eating.  Whatever works best for you, implement the rules in your household and follow them.   By following this rule, you will not be overwhelmed by clutter and by projects that may end making you lose focus or rush (rule 1 and 2).

Try working on these three rules this week.  If you are struggling with any of them, let us know on Facebook. During the month of August, we will share with you mindful living rules and the skills you need to successfully follow those rules.  If you have any questions regarding a rule, please let us know and we will see if we can address your questions in a future post.

PS.  Dont’ forget the mindful rules we are sharing are in addition to the metabolic balance rules that you must integrate into your life and follow as a metabolic balancer.

metabolic balance Rules

Eat only three meals a day.
Ensure there is a five hour break between meals.
Make sure each meals lasts no longer than 60 minutes.
Begin every meal with one or two bites of the protein portion.
Be sure to have only kind of protein at each meal.
Do not eat anything after 9:00 pm.
Drink lots of water.
Eat your fruit portion (including an apple every day) at the end of your meals.