Take Care of Your Body

They say our bodies are temples, and we agree, they are sacred places that need to be treated as such.

The food you fuel your body with has a huge impact on your health, while some foods can prompt chronic health conditions, others provide medicinal and protective qualities that can help ward off disease.

Research shows that having the right nutrition supports good health by reducing harmful risk factors of cardiovascular disease like inflammation, high cholesterol, high blood pressure, and poor sleep. At Metabolic Balance we create a custom and personalized nutrition plan for your body to provide it with the nutrients that it needs for health and wellness. To learn more about how Metabolic Balance can help you visit our website!

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

Real Food for Real People

We’re all know there are some crazy food diets out there. Some often focus on a single ingredient that you know can’t possibly work (but, let’s be honest, you’ve probably given one a go at some time!). Whether it’s the Coconut Diet, the Grapefruit Solution, or The New Cabbage Soup Diet, there’s no shortage of wacky ideas being floated for weight loss. But the truth is, to lose weight and then maintain a stable weight you need a stable nutrition plan that is best suited for you. Metabolic Balance is all about real food for real people. Using your blood values and personal data, we create a program that is unique to you and one that will continue to help you live your healthiest life in the long term – not just for a month or two. If you’re looking for a sustainable solution for your health, get in touch with your local Metabolic Balance coach today by visiting our website.

Vegetarian and Metabolic Balance?

One of the most common questions we get from potential new clients is: “Can I participate in the Metabolic Balance program as a strict vegetarian or vegan?”

Our answer is: Vegetarian plans are absolutely possible! Vegan plans may be generated upon request but we based on your values and healthy history we may not recommend or cannot guarantee that it is possible.

For clients interested in Metabolic Balance, we recommend scheduling a call with one of our amazing Metabolic Balances coaches, who can help answer any questions you may have. To connect with one of our coaches just visit our website!

Curried Tofu with Brussels Sprouts

Ingredients:
1 serving of smoked tofu 
1 serving of vegetables (e. g. cauliflower and Brussels sprouts)
Olive oil
Curry powder
Salt and pepper
Black sesame seeds

Preparation:

Wash the vegetables and blanch them in salted water. Roast the sesame seeds in a dry pan and set aside. Cut the smoked tofu into cubes. Heat olive oil with curry, add the tofu, and add the vegetables. Cook for a few minutes over medium heat to allow the flavors to mix. Sprinkle with sesame seeds before serving and enjoy!

Vietnamese Tết Celebrations

Happy Vietnamese Lunar New Year 2023… year of the Cat! 

The Lunar New Year (Tết) is the biggest holiday in Vietnam. Did you know that Tết has the same cultural gravitas as Christmas and New Year does here in the United States.

As always, we’d like to celebrate our Vietnamese clients and colleagues with a recipe. This recipe has been submitted by Ulli Angeloni at MB head office. Ulli is a big fan of South East Asian cuisine and lived in Vietnam for several years. She also initiated the Metabolic Balance program’s translation into Vietnamese alongside Health Coach Trần Lan Hương.

This dish (nem lui hue) uses stalks of lemongrass to impart a mild lemongrass aroma to the meat. Its fibrous stalks double perfectly as skewers.

 Simply barbeque the skewers or fry them with coconut oil in a pan.

Vietnamese food is always well paired with fresh and bright salad leaves and herbs like mint and cilantro.

 Skewer ingredients:

1 pound of ground pork or chicken

1 tablespoon of finely minced garlic

1 tablespoon of finely minced shallot

1/2 teaspoon of freshly ground black pepper

Salt to taste

12-15 stalks of lemongrass

Directions:

Combine all ingredients (except the lemongrass stalks) in a bowl and mix with your hands or a fork to combine. Cover and allow to sit in the fridge for at least 1 hour (or overnight), allowing the flavours to develop.

Peel the outer layer of the lemongrass stalks. Rinse in water and dry.

Take one handful of the ground mixture and wrap it around the end of the lemongrass stalk, gently pressing and moulding the meat around the stalk. Repeat with the remaining meat and place on a baking sheet.

Grill over coals or gas grill for about 6-10 minutes until cooked through. Make sure to rub the grill with a paper towel soaked in vegetable oil to ensure your skewers don’t stick to the grate.

Enjoy!

*This recipe is adjusted to be compatible for Metabolic Balance participants in Phase 2.*

Don’t forget to tag Health Coach Trần lan hương when posting

Back to Work

After an extended holiday break, heading back into the daily grind can be a struggle. An office environment, work deadlines, limited life-admin time, and fewer opportunities to socialize can take a toll. But there are ways to combat those negative feelings and continue a healthy and happy lifestyle.  From ensuring you maintain a nutrition plan that keeps you at your best all day, to recognizing and addressing early signs of stress. We’ve put together a list of tips to help you beat ‘back-to-workitis’ – check it out here!

https://www.metabolic-balance.com.au/Live-healthily/Work-life

Chronic Fatigue Syndrome

Chronic fatigue syndrome (CFS) is a condition characterized by extreme fatigue due to physical or mental activity which doesn’t resolve even after rest. Although the cause of CFS is not well known it is thought to be caused by a combination of factors. These can include poor diet, lack of sleep, hormonal imbalances, or immune system problems. Common symptoms include fatigue, unrefreshing sleep, problems with memory or concentration, or extreme exhaustion after either physical or mental exercise. Although there is no definite cure for CFS lifestyle changes and medication may help. To learn more visit the websites below.

-https://www.cdc.gov/me-cfs/index.html
-https://www.nhs.uk/conditions/chronic-fatigue-syndrome-cfs/

Photo: VeryWell

International Hot and Spicy Day

Today is International Hot and Spicy Food Day!

Did you know that many spicy foods don’t just add flavor, they have many positive health benefits too! Depending on the ingredient, hot and spicy additions can help support blood flow and cardiovascular health, reduce inflammation, enhance the digestive system, and promote a healthy metabolism and fat-burning.

Here are some delicious spicy foods to consider incorporating into your cooking!
-Black pepper
-Paprika
-Turmeric
-Chili peppers
-Mustard
-Ginger
-Horseradish
-Wasabi
-Harissa

Long Covid

Long Covid – anti-inflammatory diet as a basis for any therapy

According to scientists and scientific institutes, long covid or post covid are symptoms of illness that persist for twelve weeks or even longer after having been infected with the Sars-CoV-2 pathogen or a mutant thereof. Between 10 and 20 percent of all people are affected worldwide.

What are the long covid symptoms?
The most commonly recurring long-term effects after a SARS-CoV-2 infection include respiratory symptoms, chest pain, loss of smell and taste. Many people affected also complain about constant tiredness and fatigue, which severely impedes or even renders some patients unable to cope with everyday life.

Triggers for long covid symptoms
Scientists around the globe are currently researching the causes to find out what could ultimately trigger long covid. Scientists, for example, have been able to demonstrate that the shape and elasticity of the red blood cells have changed in some people suffering from long covid. As a result, not all cells are supplied with sufficient oxygen and nutrients because the red blood cells cannot cross barriers in the usual way. However, since red blood cells are renewed in the bone marrow at regular intervals (after about 120 days), these mutated blood cells presumably are only a side effect of the long covid symptoms.
Another hypothesis for the long covid disease is that the SARS-CoV-2 virus triggers chronic inflammation and even autoimmune disease. It seems that a Covid infection weakens the body to such an extent that the body cannot manage to eliminate the pathogen completely. Scientists were able to detect virus components in the blood and intestines, which presumably continue to constantly stimulate the immune system, which, in response, permanently releases pro-inflammatory messenger substances – a fact which then contributes to the various complaints.
Furthermore, the SARS-CoV-2 virus is thought to cause cell damage, and above all to destroy the mitochondria, the powerhouse of the cell, or to severely impair their function.

Mitochondria, the energy suppliers of our body
All human cells, with the exception of red blood cells, contain mitochondria. Mitochondria have a wide range of functions: By burning carbohydrates and fats, they are primarily responsible for ensuring that the body has sufficient energy. Depending on the type of cell (heart, muscle, liver, stomach cells, etc.), there are 1,000 to 2,000 mitochondria. However, if more than 50% are damaged, the cell can no longer supply sufficient energy to maintain the necessary bodily functions. So this can be another explanation for the permanent tiredness, exhaustion and fatigue many people suffering from long covid have to deal with.

How nutrition can support people suffering from long covid
From a nutritional therapy perspective, an anti-inflammatory diet plays a key role in long covid, in order to counteract silent inflammation in the body. A predominantly alkaline diet offers the best protection against inflammation. It has a significant amount of vegetables, herbs, legumes, nuts and fruits. And these foods are rich in phytochemicals and antioxidant vital substances, such as vitamins A, C, E and B vitamins. Moreover, they also provide plenty of magnesium, copper, selenium, zinc and omega-3 fatty acids. However, it is equally important that protein, fat and carbohydrates are consumed in the right proportions to both provide the immune system and organs with sufficient nutrients and energy, and above all to relieve the mitochondria in order for them to regenerate.

Carbohydrates – what is important?
We all know that carbohydrates are the body’s energy suppliers. Therefore, in case of fatigue, it seems logical to consume more carbohydrates in order to provide the body with plenty of fuel. But this is not a solution in the context of long covid – on the contrary: the cells do not have enough functional mitochondria available for the amount of carbohydrates that are consumed. Consequently, only a small portion of the carbohydrates can actually be converted into energy. The excess carbohydrates are converted into fat and stored in the fat depots, which not only act as energy stores, but are metabolically very active and can severely influence the rest of the body.

When the fat cells grow
As a matter of fact, no one is happy about excessive weight gain – no matter where the body fat accumulates. Abdominal fat even poses a major health risk, since hormones and various other substances can cause inflammation in the body or further fuel already existing inflammation, as is the case with long covid, among others.
Although it has long been known that fat per se is not detrimental to health and is not solely responsible for fat deposits, there still is the erroneous opinion that people live healthier or eat better if they consume “light products”. In fact, dietary fat provides monounsaturated and polyunsaturated fatty acids as well as essential fatty acids, such as omega-3 fatty acids, some of which the body cannot produce itself, but which are vital for many metabolic processes and play a major role in the fight against silent inflammation. Therefore, you should not avoid fat, but consciously prefer foods with natural fat content and use high-quality oils in your diet.

Proteins for a strong immune system
About 2 pounds of protein keep us healthy – that’s about the amount our immune system needs. Our immune cells and other defense substances mainly consist of amino acids. Certain amino acids also serve as “fuel,” meaning that while organ cells use carbohydrates for energy, immune cells need branched amino acids for this purpose. In the event of an infection, we require more protein because the immune cells have to divide, multiply and form antibodies very quickly within a very short period of time. Often our body then helps itself to the muscle protein, since not enough protein is supplied through food. Studies have shown that already during a one-week flu, half of the protein that the immune system needs is broken down. And it probably is the same in case of a SARS-CoV-2 infection, with the consequence that in the course of time more and more muscle mass is lost, which must be rebuilt as quickly as possible with high-quality protein.

Conclusion:
If we injure ourselves, such as a cut in the finger or get a bruise, we support the body as a matter of course with ointment and bandages in order to restore its functionality as quickly as possible. It should be just as natural to offer the body all nutrients and vital substances through food, to optimally “care” for it so that cells, tissues and organs are sufficiently supplied. But often people do not really know what the body needs when concretely. General dietary recommendations and rules, such as watching your weight and eating less fat and sweets, are usually not enough. The Long Covid Rehabilitation (LCR) Program can support every person suffering from long covid. the LCR being a nutritional program specifically designed to regenerate the mitochondria and strengthen the immune system. Here, a tailor-made nutrition plan is created on the basis of your individual blood values, taking into account the respective long covid symptoms. Specific attention is paid to the distribution of macronutrients. At the same time, foods with a high content of vital substances, especially magnesium, zinc, selenium, B vitamins and omega-3 fatty acids are chosen for the plan. Thus, with the LCR program, you can regain vitality and life energy step by step.