🍍Pineapple🍍

Pineapples are one of the strangest looking fruits but actually pretty awesome!

This exotic fruit belongs to the flowering bromeliad plant family and takes around 2 years to mature. Pineapples contain the enzyme bromelain which can break down proteins (can tenderize meat) and supports digestive health. Pineapples also contain vital minerals including potassium, magnesium and calcium as well as the trace elements manganese, iron, copper and zinc. Small amounts of vitamin A, the vitamins of the B group and vitamin C are also present in this delicious fruit.

Pineapples are great as a snack, in sweet dishes such as a crisp, or in savory dishes such as fried rice or a salsa. Whichever way you enjoy eating pineapples, the possibilities are endless!

Tip: Pineapples don’t ripen after they have been harvested and their color doesn’t necessarily indicate ripeness. For example, a greener looking pineapple could be just as ripe as a yellow pineapple.

Strawberry Season

From a botanical point of view, this is not actually a berry, because it has its seeds on the outside of the fruit rather than the inside. Strawberries are full of vitamins: They contain many B vitamins, folic acid, zinc, copper and even more vitamin C than oranges or lemons.

To mark the beginning of the strawberry season we put together a few tips!

◎ Strawberries should not be rinsed with a strong water jet, but rather be soaked in cold water for a few minutes.

◎ Drain the washed strawberries well or pat dry carefully.

◎ Always remove stems and leaves after washing, otherwise the aroma will be watered down.

◎ Strawberries taste best at room temperature, so make sure to take them out of the fridge 30 minutes before eating.

◎ Freeze some strawberries and then puree them with a mixer to make a fruity ice cream, the best refreshment in summer! Those who like to experiment can also add a few leaves of basil, which gives a very special, fresh kick.

Let’s Talk Legumes

Here are few tips for when you are buying dried legumes or beans.

When buying dried legumes, choose a transparent packaging with a printed expiration date. This allows you to check the quality of what you are buying. Getting your legumes from a bulk store is also a great idea because the turnover rate in these stores is usually high, meaning that you get fresh product. When inspecting the legumes, look for uniform size as well as clean, smooth, shiny surfaces. If they smell fresh and spicy when you unpack them, they are most likely fine. However, circular holes, dark spots, or even a “floury” powder at the bottom of the packaging, may indicate insect or worm infestation.

For more tips about legumes/beans check out the websites below:
https://mamabake.com/2014/06/13/dry-pulses-beans-guide-buy-store-soak-cook/

https://www.seriouseats.com/2016/10/beans-legumes-pulses-varieties-recipes-cooking-tips.html

https://www.bonappetit.com/story/dried-beans-worth-effort

What about Frozen Food?

One of the more common questions we get is about frozen foods. Can I use frozen meat, fish, vegetable or fruit? And how much should I have when it’s frozen? 

First, yes you can use frozen foods, as long as they contain no additives, fats or sauces – simply the pure food. We’ve seen, for example, commercial frozen fruit with added sugar. This would definitely not be allowed. So if you’re buying frozen foods, always check the label. If it’s a whole food that has been frozen soon after harvesting or preparing or one you have frozen it yourself, then it’s fine. With regards to quantities this is very simple. The amount of frozen fruit and frozen vegetables is exactly the same as allotted on your plan. When weighing frozen proteins such as fish, meat or seafood, you should always have an extra 25g more than listed in your plan, as there is a loss of water during thawing. For example: if you have 125g fish listed on your plan then you will need to have 150g of frozen fish.

MB 01-04 - grueneBohnen

Strategies “Around the Rules”

The Holiday Season is a wonderful time but with all the temptations everywhere we go, it can be hard to stick to healthy choices. So how do you stay on track with Metabolic Balance and not put on those extra pounds? Here’s how! 

  • Always aim to stick 100% to the three meal a day rule and take a 5 hour break between meals to avoid eating more than your stomach can handle. This will ensure your blood sugar levels don’t go too far out of sync and lead to unwanted cravings and blood sugar highs which make staying on track even harder.
  • Take your time to eat. Relax and enjoy the occasion and know there’s no rush to indulge in everything offered. By taking your time you’re less likely to overeat. Plus it’s the holiday season, a meal can and should last a little longer than normal!
  • Enjoy the goodies that are only prepared in this festive season – but always start with your protein appetizer, e. g., a bite of the Holiday turkey, ham, fish or goose.
  • Every feast needs to have a delicious dessert. How about making yours a baked apple with cinnamon this year? 
  • If you’re finding it hard to say no to sweet treats, try having some naturally bitter foods. A handful of cranberries, a cup of green tea or black coffee with your meal or tart lemon in your water can be helpful. 
  • Eggnog, punch, mulled wine or a glass of wine are a wonderful part of the Holiday Season and you shouldn’t miss out if you enjoy these treats. The best way to indulge is to ensure you drink alcohol with the meal. Remember, for each glass of alcohol drink a glass of water. 
  • Last but not least, drink your water between meals – this is the most important Strategy of the 8 Rules!

MB 12-13 - Weihnachtsstern mit Kerze

Prepare for Flu Season

MB 10-10 - cup of tea

 

We’ll soon be in winter when the immune system is often at its weakest. If you get a cold, do remember that standard medications may not be the most appropriate when a natural immune booster may be a better choice. Many medicinal plants also block infections, strengthen the immune system and alleviate inflammation. For example, ginger and thyme have an expectorant effect, eucalyptus oil relieves coughing and echinacea and sea buckthorn strengthen the immune system. At the onset of a cold it certainly makes sense to start with natural remedies. However, if you don’t feel better after a few days, you should see your health care provider.

Rose Hip – more than just Tea!

Everyone knows the rose-hip! As an “itchy powder”, it made life difficult for many kids! In Germany, they even sing about the rose-hip: August Hoffmann von Fallersleben wrote a nursery rhyme about it, which goes, “A little man stands in the woods, with a black cap on and clothed in beautiful orange-red, who can it be? Ah, it must be a rose-hip” and so on (very freely translated). However, scirose-hip-2687207_960_720ence today knows better than ever that the rose-hip has much more to offer. The rose-hip is known to be one of the native plants that’s richest in vitamin C – only the acerola cherry or the exotic Camu fruit have a higher content. Our ancestors also appreciated the rose-hip and its ingredients – it was considered to be a medicinal plant for various illnesses in ancient times. It usually has a permanent place in the kitchen too, because its refreshing taste makes it ideal for the preparation of jams and liqueurs, but our best-known form of the fruit is rose-hip tea.

This little reddish fruit, often referred to as wild rose, is usually found in bushes and hedges. The rose-hip variety Rosa Canina was used in the monastic medicine of the Middle Ages, when it was considered useful for treating colds and complaints in the gastrointestinal tract. Its ingredients, such as vitamin C, pro-vitamin A, B vitamins, minerals, trace elements, secondary plant substances and galactolipid, which are all present in significant quantities in the fruit, are at the root of its healing effects.

Clinical studies conducted by the Danish physician and biochemist Dr. med. Kay Winther, have proven the effects that wild rosehip ingredients can have. In their research, the scientists focused on the ingredient galactolipid. Galactolipid is composed of fatty acids and sugars and is an important substance for relieving joint pain. It mitigates inflammatory joint diseases by inhibiting the migration of the white blood corpuscles into the inflamed region, preventing more cartilage tissue damage. Galactolipid is also capable of blocking inflammatory parameters, such as the CRP (C-reactive protein), which promotes inflammation.

As a further positive side effect, the scientists were also able to prove that LDL cholesterol, which is responsible for the formation of deposits in blood vessels, was significantly reduced by the regular intake of rosehip powder.

To obtain enough of the active ingredients, especially galactolipid, the whole rose hip must be carefully processed, i.e. the fruits must be dried at a maximum of 40° C. But rosehip tea or jam alone can’t improve inflammatory symptoms – the whole fruit, with skin and kernel, must be ground up. This is the only way to obtain a high-quality rosehip powder with a high galactolipid content. Picking and eating the rosehip raw straight from the shrub won’t taste too great either, because the rosehip has a very high proportion of tannins. It’s best to mix up the rosehip powder with your muesli and take it in juices, yoghurts or smoothies. The daily recommended intake is between 5 and 10 grams.

Rose-hip powder isn’t the only rose-hip product that has a pronounced positive effect on our health – rose-hip seed oil is also very healthy for us. It’s a popular oil in the cosmetics sector, because it can be easily incorporated into creams, soaps and ointments. The oil of the rose-hip seeds also stimulates the healing process of skin injuries, and it can even provide fast relief for itchy, cracked and brittle skin. Transretionary fruit acid in the oil is responsible for this healing property. It stimulates the skin to regenerate itself and builds up new collagen at the same time.

Silvia Bürkle

Rebalancing to be Your Ideal Weight

Don’t wait until the new year. If you have been on the metabolic balance plan for a year and have more weight to lose or have stopped following the plan and want to start your journey again, now is the time to start rebalancing.  

Rebalancing

What does it mean to rebalance?  Rebalancing means going back to phase 1 & 2 of the plan so that you can reset your body and get back on track.  (If you have been off the program for awhile, we suggest you get a new plan from your metabolic balance coach.)

Many clients have a hard time realizing they have gained weight or, that they have strayed too far from their metabolic balance plan.  If you are a metabolic balancer and,

-Your clothes or rings getting tighter;

-You have less energy;

-There a reduction in your well-being;

-You reached your alarm weight*;

A rebalancing should be done with the assistance of your coach.  Because the focus of the metabolic balance plan is to help you have a healthy lifestyle, a rebalancing should be done no more than once a year.   If you find that you need to do a rebalancing several times in a short period of time, you may have diet issues that need to be addressed by your coach. 

If you would like to read more about the metabolic balance plan, please check out our posts for phase ½, phase 3, and phase 4.

*Alarm weight.  Sylvia Egel uses an alarm weight with her clients as a warning that something is wrong.  If a client reaches their alarm weight, they need to do a rebalancing to get things back on track.

Before rebalancing:

  • Let your coach know that you are rebalancing and discuss with your coach the challenges you faced or are facing with eating the metabolic balance way.
  • If it has been several years since you received your initial plan, ask your coach for an updated plan based on a new blood test to gauge your current health and nutritional status. (There is a charge for a new plan based on a new blood test.)
  • Prepare your kitchen/home for phase 1 and 2.  Eliminate any foods from your house which will derail you during those first few weeks.
  • Lighten your schedule and try to keep the stress down while you are making this healthy change to your body and your lifestyle.

Additional Posts on Rebalancing:

4 tips for rebalancing

Rebalancing tips from metabolic balance Germany

 

Rebalancing is a part of metabolic Balance

Every few months, we talk about rebalancing because it is an important part of metabolic balance.   Over the year, life can get hectic and your positive and healthy habits may be pushed aside by older and more ingrained one that still have a grip on you.

Here are five tips from metabolic balance Germany who first share the tips with us when they rebalanced as a group (the whole German office!)

  • If during the strict phase you are freezing while eating cold vegetables, warm them up!  Eat steamed vegetables or make a vegetable soup.  (Just avoid oil in this phase)
  • If you have bread left, you don’t have to eat it!  The less bread the better.  If you are allowed three pieces of bread a day but you only eat two pieces, don’t worry!
  • Don’t drink anything but water between meals.  Really, anything else may start the digestive process so it is better to stick with cold or hot water.
  • If you get sick while on the strict phase of the plan, stop and take care of yourself.  You can start over again once you are feeling better.
  • Temptation is everywhere but everybody can avoid temptation for two weeks. It isn’t that bad to say no for two weeks.

If you are looking for more tips, don’t forget to read yesterday’s post about rebalancing!

 

photo by Julien Belli