Chard

Chard is one of our favorite vegetables! Closely related to beets, this delicious leafy vegetable tastes very similar to spinach but is a little spicier and nuttier. There are different varieties of chard but differ more in their appearance than taste. Chard is rich in protein and possesses the minerals phosphorus, potassium, calcium, magnesium, iron, iodine and the vitamins B1, B2 and C. It’s recognized as a medicinal plant because it can help relieve constipation and may reduce insulin resistance.

Sleep

Sleep. It is something we all need but many of us get too little of it! Sometimes we need a little reminder of how important it is to help us get back on track. Sleep is not like money, although we can “catch up” on sleep after a busy week, we can’t bank sleep hours like we can money. If we don’t sleep enough each night there is not a true way to make up for it after the fact. This is why it is so important to get at least 7-8 hours of sleep each night. In addition, getting enough sleep is important for overall health. While we sleep, our body uses that time to rest, recover, and recharge. It builds muscles, repairs cells, allows the brain to form memories and improve recall. Additionally, it can boost your immune system and improve your heart health. Sleep just like exercise and nutrition is vital for your overall health and helps keep your body healthy and strong!

For tips on how to improve your sleep or sleep schedule check out these websites below!

https://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips

Fresh is Best

Julia Child, a well-known American cook and cookbook author, once said: “You don’t have to cook any fancy or complicated masterpieces – just good food made from fresh ingredients”. Metabolic Balance totally agrees. Cook quick, delicious and uncomplicated dishes from the ingredients on your nutrition plan and enjoy them!

Avocado Kiwi Spread

This creamy and delicious spread is perfect for the summer! Give it a try and let us know what you think!

Ingredients:
1 serving of a mixture of seeds (ex: pumpkin or sunflower seeds)
1 serving of kiwis
1 serving of avocado
1 serving of toasted rye bread

Preparation:
Toast the grain mixture in a dry pan and then let it cool down. Remove the peel of the avocado and the kiwi. Puree kiwi with avocado and a third of the seed mixture. Place the spread on the bread and sprinkle the remaining seeds over it. Eat a few seeds first and then enjoy the bread!

Vitamins

Vitamins are vital substances which the body cannot produce on its own and which must therefore be constantly supplied through healthy and varied nutrition. Different vitamins have specific functions in the body. For example, they influence the conversion of food into energy, the building of body cells, supporting the immune system, the formation of hormones, the detoxification of the body and the support of enzymes.  The vitamins E, D, K and A are fat-soluble vitamins. All other vitamins are water-soluble. Common sources of these vitamins include oranges, green leafy vegetables, carrots, apples, and salmon.

What are fibers and what role do they play in nutrition?

Fibers have long been considered unimportant for the body.

That this is not true, has only become clear later. For fibers are an indispensable element for a balanced and healthy nutrition.

What types of fibers are there?

Fibers are among the carbohydrates and can be divided into insoluble and soluble fibers due to their different properties.

Insoluble fibers (the majority of fibers)

  • Cellulose: Wheat bran, whole grain products, vegetables
  • Hemicellulose: Cereal grains, oats, rye, barley, legumes, fruits, vegetables
  • Lignin: Corn, lignified vegetables
  • Chitin: Mushrooms, articulate animals

Soluble fibers (types of sugar, starch – can be digested by enzymes in the large intestine)

  • Pectin: Apples, quinces, pears, fruit, vegetables, legumes
  • Marine-algae extracts – agar agar, carrageen: algae
  • Seed mucilage: Locust bean gum, guar gum, linseeds, psyllium, chia seeds
  • Natural gum, acacia gum: Vegetables, bark from different acacia
  • Fructosans: Onions, leek, asparagus
  • B-glucans: Oats, rye, barley, mushrooms
  • Resistant starch: Glucose; starch granules difficult to attack

How do fibers work?

Fibers have a variety of different properties depending on the category.

They stimulate chewing

Due to fiber structure, especially of cellulose and lignin, the food has to be chewed more intensively, which also stimulates the saliva flow. This supports tooth cleaning and neutralizes microbially formed acids, which has positive effects on dental health. The increased chewing effort also slows down food intake and triggers satiety stimuli, which usually means that less food is eaten overall.

Water binding, swelling properties, long-lasting saturation:

The water-binding and swelling properties increase the viscosity, i. e. the fluidity and volume of the stomach content. This delays the emptying of the stomach, which leads to longer satiety.

Swelling types of fiber delay the passage time of chyme through the small intestine, while fiber-like and water-insoluble fibers as well as the mucous substances speed up the passage time. This is why fibers are so appropriate to regulate intestinal disorders, such as constipation, and to improve bowel movements overall.

Positive effect on blood sugar and insulin levels:

Some gel-forming dietary fibers hinder enzymes during digestion, so that glucose can be absorbed more poorly, flows more slowly into the blood and thus blood sugar and insulin levels rise less.

Binding cholesterol and environmental toxins

Some dietary fibers, such as pectin, have the ability to bind to environmental toxins or even excess cholesterol and eliminate them from the body. This can reduce fat absorption, lower blood cholesterol, and decrease the deposit of toxic heavy metals and other pollutants.

Promote microflora and lower pH value

Due to the structural properties of dietary fiber, the multiplication of preferable colon bacteria is promoted and undesirable germs are lowered, among other things, by lowering the pH value. Thus, the microflora of the intestine is strengthened and can better protect against nutrition-related diseases.

Use in the food industry

Some of the listed dietary fibers look familiar to us from convenience foods and various processed foods, as their use is widespread in the food industry.

The food industry particularly appreciates the water-binding and gel-forming properties of a wide variety of dietary fibers (locust bean gum, guar gum or carrageen, xanthan and alginates) and likes to use them as stabilizers and thickeners.

Just as popular, however, are the water-soluble dietary fibers oligofructose and inulin, which have a slight sweetness and give some low-fat products a creamy consistency. However, some of these dietary fibers, which are extracted or produced by chemical processes, are suspected of promoting diseases. Such as carrageen, which is suspected of being carcinogenic and therefore banned in infant food.

How much fiber should be eaten daily?

The German Society for Nutrition (DGE) recommends an amount of 30g of dietary fiber per day. Metabolic Balance also recommends this amount and takes it into account when creating personalized nutrition plans.

To meet one’s daily requirement of 30g of fiber, nutrition must include plenty of fruits and vegetables, as well as whole grains and legumes. For example, 3 slices of whole meal bread, 250g of vegetables, 300g of fruit and 200g of potatoes can cover the daily requirement.

Exclusively isolated fiber in the form of psyllium, chia seeds or wheat bran cannot replace fiber-rich foods. However, these can be added as a useful supplement to nutrition, e.g. in cereals (psyllium husks). Be aware: After ingesting isolated fiber such as psyllium husks, chia seeds or wheat bran, in any case drink 1-2 large glasses of water. Only then the dietary fiber can swell properly and develop its positive effect. If this is not taken into account, among other things, constipation can occur, as the dietary fiber pulls the required water from the intestinal content.

What happens if too little fiber is eaten?

If too little dietary fiber is ingested, this can lead to various negative effects:

  • Constipation
  • Changes in the intestinal wall and intestinal mucosa
  • Obesity, cardiovascular diseases, diabetes type 2
  • Tumors in the colon and rectum

Conclusion

As mentioned at the beginning, the assumption that fiber is unimportant and does not benefit our health can be clearly refuted. A sufficient daily intake of fiber is essential for a balanced and healthy nutrition. This cannot only treat nutrition-related diseases, such as constipation, but also, above all, do something for your health in a preventive way.

Those who eat according to their individual Metabolic Balance nutrition plan can be sure that they consume the recommended amount of 30g of dietary fiber per day. With the balanced ratio of proteins to carbohydrates in the form of fruit and vegetables, as well as the many starchy foods such as whole meal rye bread, oatmeal, potatoes or wild rice, as they prevail in the personalized Metabolic Balance nutrition plans, nothing stands in the way of a fiber-rich, balanced, healthy and preventive nutrition.

The Intestine and its Inhabitants

The intestine is an important part of the digestive system – it transports the food bolus, absorbs nutrients and water, produces vitamins and short-chain fatty acids, and removes indigestible food components. With a length of about eight meters, a surface area of up to 400 square meters and a diameter of only a few centimeters, it is the main transport artery from the food supply in the supermarket to the bloodstream.

With our food, we not only absorb vital nutrients that enter the bloodstream via the intestine, but also many foreign substances and pathogens. A healthy intestine that is equipped with a good intestinal flora and whose intestinal wall barrier is intact can catch, destroy and excrete toxins and pathogenic germs in advance, so that they no longer pose a risk to the body.

Unfortunately, the “interior equipment” of the intestine is massively disturbed by today’s modern nutrition and lifestyle. Often the intestinal mucosa is damaged, e. g. by nutrition low in fiber and too much sugar or by abundant additives that are added in large quantities to many processed foods. It is estimated that about 8 kilograms (17.6 lbs) of preservatives pass through the intestine over the course of an adult life. This is unfavorable, since the preservatives do their job in the intestine just as they do as an additive in food: They destroy bacteria and do not distinguish between disease-causing or health-promoting intestinal bacteria.

The intestinal mucosa as a border post

Nutrients and water are supposed to reach the body from the intestine. However, this does not apply to undigested food components, toxins and pollutants. Therefore, the intestinal mucosa must form an effective barrier. Normally, the cells in the intestine are located close together and the intercellular spaces are sealed with a kind of “Velcro” tape, i. e. membrane protein complexes, the so-called „tight junctions“. In addition, the intestinal mucosa is supported by a variety of different intestinal bacteria, which settle on the intestinal mucosa like a “thick fluffy carpet”, creating an impermeable barrier to blood circulation.

The tight junctions can be opened to allow larger molecules and larger quantities of water to pass through.

Disruptive factors such as stress, medications, alcohol, pathogenic germs and various additives can alter the intestinal flora and damage the intestinal mucosa. The pathogenic bacteria primarily benefit from a changed intestinal flora, because they can adapt very quickly to the changed environment and multiply accordingly quickly. As a result, inflammation of the intestinal mucosa may occur and the intestinal epithelium gradually becomes permeable (leaky gut syndrome) to allergens, pollutants and pathogens that harm the body. Allergies, diabetes mellitus type 2, skin diseases and fungal infections are also associated with a damaged and altered intestinal flora.

Food for the intestinal cells

Lactobacilli (lactic acid bacteria) and bifidobacteria, which settle sufficiently in the intestine, can protect and strengthen the intestinal mucosa. Studies have impressively demonstrated that lactobacilli can repair defects caused by harmful bacteria.

The broadest possible bacterial colonization in the intestine is therefore more than desirable. This ensures that the intestine is well supplied and the intestinal cells are optimally nourished. The intestinal cells receive all vital nutrients directly from the intestinal content. The intestinal content can be partially metabolized by some intestinal bacteria from the group of lactobacilli and bifidobacteria, forming short-chain fatty acids. Short-chain fatty acids provide energy, stimulate intestinal peristalsis and the circulation of the intestinal wall. Particular attention is paid to butyric acid, which promotes the metabolism of the intestinal mucosa and the growth of blood vessels in the intestinal wall. It also has anti-inflammatory and anticancerogenic effects.

Propionic acid and acetic acid play an important role in gluco- and lipogenesis. Furthermore, propionic acid supports the glucose balance in addition to building up the intestinal flora. It throttles the release of glucose and stimulates the pancreas to produce insulin. At the same time, the sensitivity of the body cells to insulin is increased.

It is therefore beneficial if sufficient lactobacilli and bifidobacteria colonize the intestine. With a nutrition rich in fiber, especially vegetables, legumes, whole grains and fruits, the bacterial population can be increased. But just as important are foods that provide probiotic bacterial strains, which are mainly found in fermented foods such as sauerkraut, yoghurt, kefir, buttermilk and many more.

Intestinal bacteria against obesity

Obesity is still mostly induced by high calorie food intake and lack of exercise. However, numerous studies have shown now that there is also a significant difference between normal and obese people with regard to the composition of the intestinal microbiome. Thus, the two bacterial strains Bacteroidetes and Firmicutes occur in different populations – in normal-weight individuals, in the majority, Bacteroidetes strains were detected, while Firmicutes predominated in overweight individuals. The higher the percentage of Bacteroidetes, the lower the body weight was.

Currently, scientists are increasingly interested in the significance of the bacterial species Prevotella and Bacteroides in connection with the clinical picture of obesity and the corresponding nutritional recommendations. In studies, subjects were divided into different enterotypes depending on which bacterial species dominated – Prevotella or Bacteroides. They were able to show that this classification had a decisive influence on dietary success. If Prevotella dominated, the subjects responded successfully to a nutrition characterized by abundant dietary fiber, especially fiber from whole grain products. If the bacterial strain Bacteroides had the upper hand, then this nutrition was less successful. Instead, a nutrition that promoted bifidobacteria, i.e. foods rich in inulin (parsnips, Jerusalem artichokes, leeks, salsify, and many others), was better able to positively influence metabolism and support weight loss.

Conclusion

Our intestine and its functionality has an immense influence on our health and well-being. For this reason, it is important to do everything possible to maintain intestinal health and take good care of the intestinal inhabitants. This is best achieved with a nutrition that is above all varied and rich in fiber and vital substances (vegetables, herbs, whole grains, legumes) and largely avoids processed foods and products. With a colorful mixture of these foods, as they are also compiled in the Metabolic Balance nutrition plan, the health-promoting intestinal bacteria receive plenty of nourishment and the opportunity to settle diligently in the intestine. In addition, high-quality fats (cold-pressed vegetable oils) and proteins (sea fish, nuts, dairy products, eggs) should not be missing. While fats support the energy production of intestinal cells, proteins (amino acids) are important components for building and repairing damaged intestinal cells.

The Metabolic Balance nutrition plan takes all these criteria into account. Nevertheless, it may well be that participants with long-standing intestinal problems need support at the beginning of the nutritional change due to a very weakened intestinal flora. In this case, pre- and probiotics can be very useful and good.  But – “Keep your eyes open when shopping” – many of these pre- and probiotics contain, in addition to a variety of bacterial strains, plenty of additives, which in turn cancel out the positive effect of the bacterial strains and have an unfavorable effect on the intestinal flora.

For example, Metabolic Basics Probiotics B.26 is recommended. With 26 bacterial strains (100 billion germs) and 24 herbal, spice and fruit extracts, it offers a high concentration and bacterial diversity. At the same time, the herbal and spice extracts have an anti-inflammatory effect on the intestine and facilitate the settlement of important intestinal bacteria in the intestine.

Source:

  1. Yu Q et al. Lactobacillus protects the integrity of intestinal epithelial barrier damaged by pathogenic bacteria. Front Cell Infect Mircobiol. 5:26.
    Doi: 103389/fcimb.2015.00026.
  2. Schumacher B. “Störungen im Darm machen krank“. Ärzte Zeitung 2014 Oct 10; 03:05.
  3. Wehkamp J, Götz M, Herrlinger K, Steurer W, Stange E „Chronisch entzündliche Darmerkrankungen“; Deutsches Ärzteblatt 2016 Feb 5; 113/5
  4. Fischer S. „Genom, Proteom und Mikrobiom – Ein mikrobiologischer Blick in den menschlichen Organismus. Die Naturheilkunde 5/2015
  5. Francesco Asnica et. Al: Microbiome connections with host metabolism and habitual diet from 1098 deeply phenotyped individuals; Nature Medicine (2021; DOI: 10.1038/s41591-020-01183-8)
  6. Christensen L., Roager H. m., astrup a., Hjorth m. f. (2018): microbial enterotypes in personalized nutri-tion and obesity management. am J Clin nutr 108 (4): 645–651
  7. Hjorth m. f., Roager H. m., Larsen T. m., Poulsen S. K.,Licht T. R. Bahl m. I., Zohar Y., astrup a. (2018): Pre-treatment microbial Prevotella-to-Bacteroides ratio, determines body fat loss success during a 6-month randomized controlled diet intervention. Int J Obes 42 (3): 580–583

Health Depends on Food

Your health is closely linked to the foods that we eat. Every thing you eat impacts your energy levels, immune system, and metabolism. The quality and type of food determines whether your body responds positive or negatively. Don’t underestimate the impact of food on your health. Metabolic Balance helps you determine the foods that are optimal for your body and can help restore your energy levels. Great health and plenty of energy means you can enjoy life to the fullest!

Credit: Metabolic Balance Australia and New Zealand

Kiwi Power Smoothie

This smoothie is super refreshing and perfect for a hot summer day!

Ingredients: 

250 g carrot 
1 kiwi (or 1 apple)
1 Tbsp. of oil

Preparation:

Wash and peel the carrot and then cut into small pieces. Peel the kiwi and put aside a slice for the garnish. Juice the carrot and kiwi with a juicer and place them in a blender. Blend with the oil and pour it into a glass. Take the kiwi slice and fix it to the edge of the glass. Enjoy!

Tip: Drink the smoothie with a meal or as a main meal by combining it with a protein source from your plan. Especially on hot summer days, you can put some ice cubes into the blender to make this even more refreshing.

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!