Category: wholesome food

Gut Health

Gut health is closely tied to a healthy diet and lifestyle. There are a few simple steps you can take to help keep your gut happy and healthy:

 -5+2 – aim for 5 different veggies and 2 fruits every day

– Make sure to eat a lot of fiber (up to 30g per day). At Metabolic Balance we recommend a variety of veggies, nuts, seeds, rye bread and a daily apple

-Try avoiding processed foods. Choose real foods that don’t need an ingredients list

Research shows that a diet with wholegrains and minimal processed food lowers the risk of colorectal cancer and can benefit the beneficial microbes in the gut. The Metabolic Balance® program is a wholefood personalized meal plan that has helped thousands of clients get results. Get in touch to find a coach near you!

What is in your Shopping Bag?

Real food is fresh, colorful, and simple. It is not wrapped in plastic or filled with ingredients that nobody can pronounce. In order to nourish your body properly, you need to start by making the best choices at the grocery store. This means sticking to the produce aisles and staying away from the sections filled with packaged and processed food.

At Metabolic Balance we emphasize the importance of eating whole and clean foods. Often clients start to notice real changes after just a few days because of the real and whole foods on their plans!

Protein and Metabolic Balance

One of the most important Metabolic Balance rules is: “Eat only one type of protein per meal, but at each of the three meals a different source of protein. ” Often we are then asked: “How many and which types of protein are there?”
Here we have summarized our main protein groups for you:

• Meat (incl. ham, dried and smoked meat, lamb (including ostriches and wild game meat)
• Poultry (all feathered animals except ostriches)
• Fish
• Seafood
• Cow’s milk products (cheese, milk, yogurt)
• Sheep and goat’s milk products (cheese, cream, yogurt)
• Mushrooms (only oyster and shiitake mushrooms; all other mushrooms are considered as vegetables)
• Eggs
• Nuts and seeds
• Sprouts
• Legumes
• Soy and soy products (partially subdivided)

Coconut Flour

In recent years, using different types of flours and specifically coconut flour has become more and more popular. Although we recommend it only from phase 4 onwards, here is some information about this versatile ingredient.

Coconut flour cannot be compared with conventional flours such as those made from wheat because it contains only a few carbohydrates, approx. 15 %, and no gluten. It is characterized by its protein content and high content of insoluble fiber, with one tablespoon of coconut flour containing 5 g of fiber. Coconut flour is often referred to as low-fat, as the fat is largely removed during the production process. It is great for baking where the original flour quantity is simply replaced by coconut flour. You may have to increase the liquids when baking as coconut flour absorbs a lot liquid. This also makes it a great binding agent for sauces or even soups!

Whole, Fresh Food

At Metabolic Balance we place great importance on ensuring that only natural and healthy ingredients appear on your nutrition plans. We do not recommend using any ready-made products, instead we encourage you to create dishes from your food list and play with spices. Cooking for yourself is not only healthier, it also tastes great and simply makes you happy. Although this can be challenging at first, our coaches as well as helpful tips and tricks from our online community are here to help!

The Butter vs Margarine Debate

If you google “butter vs margarine” countless websites and resources will pop up. The age old question of which is better for your health is not always a simple one to answer. Before digging deeper into this debate let us first learn a little bit more about what margarine and butter are made of and where they come from.

Margarine is an artificial product made from vegetable oils and fats, which are processed by emulsifiers, water, flavors and acidifiers. Usually salt, beta-carotene and usually vitamins A and D are added to enhance the nutritional profile of the final product. For a long time, margarine was demonized because its high level of trans fats from partially hydrogenated fats. In recent years however, the production technologies – to make liquid oil spreadable – have been improved and today margarine – depending on the variety – contains almost no trans fats. 

Butter on the other hand, is a natural product derived from dairy. Unlike margarine, butter naturally contains vitamins A, B12, E, beta-carotene and calcium – micronutrients that often have to be added artificially to margarine.

In the debate of which is better, the argument against butter typically centers on its high content of saturated fatty acids and cholesterol (which are both essential – i. e. essential to life). Our opinion at Metabolic Balance is that margarine should be avoided. It is much better to stick to natural whole foods which do not confuse our taste buds, do not damage our body and interfere with its natural physiological processes. When buying butter look for grass-fed varieties with minimal processing.

If you interested in diving deeper into this debate check out the following websites and resources:

Vitamins? Yes, please! Getting those vitamins via additives in the food? No, thank you!

A burger with French fries to go – on the run between appointments or doing chores – washed down with a vitamin-infused drink. This doesn’t really work does it! It might ease your conscience but it’s not going to do much getting healthier!

For good health we need the best nutrients from real fruit and vegetables, in fish, meat, eggs and whole grains. Real food has the best chance for wholesome results. Many large-scale research studies have shown that vitamin preparations and supplementing additives added to processed food may not improve health. Often they are ineffective and in the worst case may even damage your health. 

We advise simply reaching for fresh, seasonal, whole food. Always aim to have vibrant colorful food on your plate. Ideally stick to your Metabolic Balance Nutrition Plan to be sure that your body is provided with all the vital building blocks that you really need. 

There are always some occasions where good quality supplements may be the right thing for you. But this always need to be discussed with your health care professional or Metabolic Balance coach. Remember wholesome food first is the best foundation!

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