Chewing Longer

Intensive chewing promotes digestion and the usability of food. Through targeted and almost “meditative” chewing, the saturation reflex can also be positively influenced: We become full faster, even though we have not eaten abundantly. In addition, slow eating is good for the sense of taste and also for the jaw and facial muscles!

Tip:

  • Take at least 20 minutes to eat
  • Chew each bite consciously at least 10 – 15 times

Thrive!

At Metabolic Balance a combination of a personalized nutrition plan along with one-on-one coaching helps our clients thrive. By focusing on helping restore your metabolism, Metabolic Balance leads to sustainable health and wellness. To learn more visit our website or send us a message! Rather than just surviving we can help you thrive!

Pain and Inflammation

Stop the pain! You can feel what you eat in your joints!

In addition to diabetes, cardiovascular disease, high blood pressure and arteriosclerosis, chronic inflammatory joint diseases such as rheumatism, arthritis or osteoarthritis are becoming increasingly common.

Being able to move only with difficulty and in pain, feeling powerless or even waking up in the night from pain often considerably reduces the quality of life of those affected. It is alarming that not only older people suffer from it, but increasingly also children, adolescents and young adults.

Why do joints become inflamed?

Whether we sit down or stretch, whether we run or jump – we owe these movements to our joints. To prevent bone from rubbing against bone, the joints are covered with cartilage, a smooth elastic layer that ensures smooth movement. Wear develops over many years. An initial slight roughening of the cartilage layer is slowly but steadily degraded. The joint fluid, the so-called “synovial fluid”, also loses its shock-absorbing and lubricating effect. The abrasion of the damaged cartilage often leads to irritation and painful inflammation of the synovial membrane; typical complaints are stiffness and pain after prolonged sitting or during exertion. In advanced stages, the joint sometimes can no longer be moved.

In addition to genetic predisposition, advanced age or joint malposition, other causes may also be responsible. It is known that permanent overstraining of the joints promotes such joint or cartilage wear. Extreme high-performance sports over many years, heavy physical work as well as heavy strain due to excessive body weight can lead to premature wear.

Being overweight causes double damage in the case of inflamed, painful joints: The high body load not only accelerates cartilage degradation. Body fat also produces inflammatory substances, which are also involved in the breakdown of cartilage. A healthy body weight can therefore help prevent the development of osteoarthritis and slow its progression.

The next key role in the fight against osteoarthritis and other joint inflammations is lack of physical exercise. The smooth interaction of loading and unloading in the joints ensures that the synovial fluid is massaged into the cartilage. This provides the joints with necessary nutrients, such as calcium, potassium or magnesium.

Weight loss and exercise are essential to relieve joint inflammation. Especially if we take into account that our muscles, no matter how old we are, have a maximum age of 15 years, because their cells are constantly renewed. They are always in puberty, so to speak, and therefore very trainable. Exercise not only strengthens the muscles, but it also contributes to a healthy body weight, thus avoiding permanent overloading of the joints. However, in addition to exercise and weight loss, nutrition can also make a useful contribution here.

What role does nutrition play

A healthy diet rich in vital substances is important for everyone and especially when well-being suffers, pain occurs and mobility in the joints decreases. What we eat largely determines the condition of our joint cartilage and the muscles and fascia surrounding it. An alkaline-rich diet can help with joint discomfort and relieve pain. This is because a diet that contains excess acid and provides too little fiber causes the body to bind toxins between cells in fat and connective tissue. Often, joint spaces also form such a temporary storage. In its attempt to neutralize the excess acids itself, the body deprives bones and cartilage of necessary minerals. The consequences: degenerative joint changes, inflammations such as arthritis, and rheumatic diseases.

A study conducted by the University of Michigan in 2015 showed that a predominantly vegetarian diet with fish significantly improved the joint complaints of osteoarthritis patients, compared to the comparison group that continued to eat a mixed diet. This can be explained, among other things, by the fact that the high proportion of plant foods, such as vegetables, herbs, legumes, nuts, whole grains and fruit, the body is simultaneously supplied with a lot of anti-inflammatory vital substances, which have a strong antioxidant effect and absorb free radicals that can attack the joint cartilage.

In addition to vitamins and minerals, amino acids are also important building blocks for the joints.

Collagen – protein for the “inner beauty”

Protein used to be the nutrient for bodybuilders or those who wanted to become one. Protein is not only the “muscle maker”, but also responsible for the structure of the cells and serves as a building material for all organs and the blood. A valuable structural protein is collagen, which is found everywhere in the body. Many people associate collagen with firm connective tissue, absence of wrinkles and eternal youth. However, this is only half the truth, because collagen is also a supporting tissue and thus a component in bones, cartilage, tendons, in the skin and many organs. Collagen fibers are composed of several hundred amino acid building blocks. The body can build collagen itself, provided it has the necessary amino acids available.

Unfortunately, there are not many foods through which we can absorb collagen. There is a persistent rumor that gummy bears, which are composed of 80 percent collagen (gelatin), could be beneficial for maintaining cartilage mass. In order to cover the daily requirement of collagen of approx. 15 g, one would have to eat at least 14 ounces or 400 g, which corresponds to approx. two bags, of gummy bears daily. However, this is not compatible with a healthy diet. After all, the sugar content of two bags of gummy bears is terribly high.

But there is also a healthier alternative – a good bone broth. Collagen and valuable minerals are cooked out of the beef bones and consumed as broth or used to prepare meals.

Spices and herbs – especially active against joint inflammation

Spices and herbs are also used very frequently in naturopathy to alleviate or cure a wide variety of diseases. They contain an abundance of so-called secondary plant substances, which maintain health in many ways.

In addition to the well-known anti-inflammatory spices turmeric, ginger and chili, the combination of cumin, nutmeg and coriander is also said to be effective. The essential oils, which are abundant in the combination of spices, are transported into the blood via the intestines and then migrate to the synovial membrane. They promote blood circulation in the joint and thus ensure a good supply of nutrients. However, some patience is required for the pain-relieving effect, because the first changes are only noticeable after about four weeks, if you take half a teaspoon of the spice mixture at least twice a day. It is best to add the mixture to yogurt, cottage cheese, soups or stir it into hot water.

Metabolic Balance and joint disorders

The pain is quickly numbed with medication, with the desire for quick relief. But this completely ignores the fact that nature can help much more sustainably. Many natural foods, such as herbs, spices, vegetables or high-quality vegetable oils, applied internally and/ or externally, are anti-inflammatory par excellence. They can relieve chronic inflammation and pain just as effectively as chemical medications – but in a sustainable way and without side effects!

And this is exactly where Metabolic Balance comes in with its individual nutrition plan. The individual nutrition plan according to Metabolic Balance provides a natural alternative against joint pain. The individual selection of suitable foods, taking into account the latest scientific findings, provides all the necessary nutrients and vital substances to nourish joints and cartilage and to combat inflammation. In addition, of course, the side effect of weight loss through the Metabolic Balance nutrition program is a significant help for recovery and relief for the joints.

Calorie Counting

Calore Counting? No way! Not with Metabolic Balance…
We’ve all been told for decades that losing weight is down to calories and sticking to a rigid number of them. But the more we learn, the more we know that this outdated strategy is actually misguided, and perhaps even inappropriate. The fact is, counting calculations don’t deliver comparative results.
Why?
Because everyone is unique! Things like the type of food you eat, your metabolism and even your gut health have a huge bearing on whether you lose weight or not. And this is why your nutrition should be personalized to YOU.
Your uniqueness is our specialty so stop counting the calories and book a discovery call with a Metabolic Balance coach today!

Credit: Metabolic Balance Australia and New Zealand

Kiwis

These wonderful fruits are also called Chinese gooseberries or kiwifruit and are originally from China. However, they are now cultivated worldwide and are available all year round. They contain twice as much vitamin C as oranges and lemons and therefore prevent the vitamin C deficiency disease scurvy. Just one kiwi is enough to cover the entire daily requirement of vitamin C. The tropical fruit contains minerals such as calcium, potassium and iron as well as dietary fiber. In addition, kiwis are rich in carotenoids and magnesium. Most importantly though they are simply delicious!

Midday Slump

Lunch without a midday slump: What really helps against the midday slump?

The midday slump after lunch – who doesn’t know it? Tiredness and lack of concentration are often accompanied by cravings. However, it is possible to influence the severity of this lunchtime slump.

Helpful practical tips

  • Drink enough – about 1. 5 liters a day.
  • Pay attention to regular meals – 3 meals
  • Light foods, such as vegetables and salads, combined with protein-rich foods such as fish, meat, eggs or nuts.
  • Sweets are best eaten immediately after the meal.
  • A small digestive walk after the meal at a leisurely pace.

Metabolic Balance App

Many of our clients report being busy! It’s sometimes difficult to juggle work, family activities and cooking healthy meals. Creating a weekly meal plan and shopping list helps you to stay organized and keep to your good intentions at mealtimes.

Our Metabolic Balance App acts as a mobile shopping assistant for you! It’s linked to your personal nutrition plan and food list together with healthy recipe suggestions for your meals.

A clearly-arranged daily plan presents your personalized meal options. On top of that, the required ingredients are conveniently placed in your personal shopping list to make busy lives that little bit easier.

Are you ready to discover a nutritional program as unique as you are? Why not contact your local MB coach today?

Credit: Metabolic Balance Australia and New Zealand

Personalized Nutrition

You are unique, and your nutrition plan should be too!
Metabolic Balance has been scientifically proven as one of the most successful nutrition programs ever. One key to our success lies in the high degree of individualization. It doesn’t matter who you are or what you do, together with your Metabolic Balance Practitioner, we’re going to celebrate your uniqueness and create a nutrition plan that is personalized for you.

Begin your health journey today!

Reset Your Body

Don’t hit snooze. Don’t wait for when you are less busy. Don’t even wait until tomorrow…
It’s time to upgrade. It’s time to level up. It’s time to reset your body!
Most importantly, it’s time to put the shakes, fad diet plans and calorie-counting apps away for good. Why? Well, if you don’t mind us saying… Metabolic Balance is a game changer!
You will be guided through your health journey by your Metabolic Balance coach. Experienced physicians, nutritionists and naturopaths professionally trained in our method will help and guide you at all stages of the program.
Together, we’re going to learn about your foods and create the lifestyle you need for balance, well-being and long-term health. All of the lifestyle recommendations from your coach are personalized and custom for your.
So don’t wait, you can start your total body and health reset today!

Adapted: Metabolic Balance Australia and New Zealand

Arugula Salad with Mango Dressing

This delicious salad is a perfect side dish and packed full of bold flavors!

Ingredients:

1 serving of vegetables (olives and arugula)
1 Tbsp. of chopped shallots
1 serving of mango
Balsamic vinegar
Salt and pepper

Preparation:
Pureé the olives with balsamic vinegar, salt and pepper. Peel the mango, remove the flesh from the core and cut into small cubes. Purée some of the cubes with the dressing, set aside the rest. Add the shallots to the dressing. Wash, clean and dry arugula. Mix with the mango cubes and the dressing. Pair the salad with any protein according to your plan – a fish fillet or tofu are two delicious options.

Photo: Unsplash