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.

Mandelade Recipe

Have you ever seen Mandelade written in your Metabolic balance plan? If yes and want to learn keep reading!

“Mandel” means almond in German. Try this for breakfast using almonds with the brown skin to add dietary fiber to your diet and extra vitamins and minerals. Almonds and sunflower seeds together make a particularly high-quality source of protein. With this protein power pack you can start the day.

Ingredients:
40 g almonds
30 g sunflower seeds
1⁄2 apple
1 pinch of cinnamon

Preparation:
Now it’s time to get the almonds ready and go! Simply puree all ingredients together and enjoy.
Have you tried this recipe with your Metabolic Balance plan? Comment below!

Photo: Metabolic Balance Canada

Sunflower Seeds

The sunflower seed, as the name implies, is the seed of the beautiful, yellow sunflower. The actual seeds are encased by a thick black and white shell and are known for their nutty flavor. Sunflower seeds have many different uses, they can be eaten raw, roasted, made into seaaed butter, or used to make sunflower oil. In terms of nutritional benefits, sunflower seeds are great source of healthy fats containing both polyunsaturated and monounsaturated fats and are a source of antioxidants. In the kitchen, this seed is extremely versatile! It can be used to top salads, used to make a mandelade, added to oatmeal, or to top avocado toast.

Photo: Unsplash

Power Couple

“Metabolic Balance has helped my husband and I regain a healthier lifestyle. With more energy and confidence within ourselves. Why wouldn’t you change something so simple and something we do every day!” – Samantha C

How powerful is that?
We often hear about couples getting different results on the same diet or training program… One person will get results, whereas the other doesn’t. That often in part due to the fact that these programs are the same for every person. However, here at Metabolic Balance we do thinks differently. Your nutrition is customized and completely unique to YOU… But it doesn’t mean you can’t do it at the same time as your partner. Couples getting well together, what’s better than that?! To learn more visit our website and connect with one of our amazing coaches.

Learn to 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!

Metabolic Balance Study

The Journal of Nutrition and Metabolism published a study that showed that the Metabolic Balance program is an extremely effective weight loss program.
The study was carried out in conjunction with the Department of Quality Management and Social Medicine of the Medical Centre of the Albert Ludwig University of Freiburg, Germany. The results of the study clearly show that with Metabolic Balance, overweight people can effectively reduce their weight and maintain the weight loss in the long term.

Did you already know about this study? You can read the study on our website.
If you want to know more about Metabolic Balance, visit our website to learn more.

Metabolic Balance Program

One of the Metabolic Balance rules is to eat only three meals daily, which can be daunting for many of our clients at first.

But the truth is that Metabolic Balance clients do not feel hungry because, since the beginning of the program, we have been looking for hormonal regulation, even reducing the effect of having a lot of desire for sweets.

During the Metabolic Balance Program, the changes happen progressively – according to each phase of the program. And in addition, the support and check-ins with your coach helps you to overcome any challenge.

Want to know more about Metabolic Balance and how we can help you? Check out our website and schedule a discovery call with one of our coaches.

Stuffed Peppers

With the start of the New Year many of us are looking to improve our eating habits and this healthy recipe is perfect to incorporate into your weekly meal rotation. This recipe for stuffed peppers that we’re showcasing today is perfect for phases 3 &4 and comes from Dr Michaela Stein, CEO of Metabolic Balance Romania:

Ingredients:

2 medium green peppers

500g ground beef

1 can (8 ounces) tomato sauce, divided

1/4 cup uncooked instant rice

3 tablespoons shredded cheddar cheese, divided

1 tablespoon chopped onion

1/2 teaspoon Worcestershire sauce

1/2 teaspoon salt

1/4 teaspoon pepper

1 large egg, beaten

Steps:

1:  Cut tops off peppers and remove seeds. Blanch peppers in boiling water for 5 minutes, drain and rinse in cold water then set aside.

2: Combine the beef, 1/4 cup tomato sauce, rice, cheese, onion, Worcestershire sauce, salt, pepper and egg, and mix well. Stuff the peppers and place in an ungreased baking dish. Pour the remaining tomato sauce over the peppers. Cover and bake at 350°F for 45-60 minutes or until meat is no longer pink and peppers are tender.

3: Sprinkle with remaining cheese; return to the oven for 5 minutes or until cheese is melted.

Enjoy!