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Metabolic Balance

Health Tips

The metabolic balance® tips for Diwali

In the lead up to Diwali and the festive season we all need to watch what we eat. Here are ten useful tips as suggested by the metabolic balance® India team:

  1. 1. Go for traditional sweets: Choose home-made sweets instead of manufactured ones which are often full of unhealthy additives and preservatives. For something sweet, like a cake, add whipped cream and take a spoonful of the cream first - this will be your protein. With chocolate, always opt for a minimum of 70% cocoa content, eat only a small amount and savor it!
  2. 2. Follow ‘Protein First’ rule: If you want to eat sweets, start with nuts as they contain protein and will fill you faster. Always follow the ‘Protein First’ rule and start your meal with a bite of protein. If your treat-meal lasts longer than one hour, take a 15-minute break and drink only water during this period. Restart your meal with a bite of protein again.
  3. 3. Avoid rich, heavy gravies, sauces and dressings as well as carbohydrate-rich side dishes.
  4. 4. Keep yourself well hydrated: Amidst all the excitement of Diwali, do not forget to drink lots of water. Drink extra water right before and immediately following the treat-meal. Drinking two glasses of water before a meal will help you to limit your appetite and to accelerate your metabolism.
  5. 5. An apple a day: Apples have long been known as a health tonic, medicine and cosmetic, all wrapped in one. They also contain pectin, which gives you a satiated feeling. For the remaining two meals that day, omit the fruit and starchy products like bread.
  6. 6. Give healthily: Give something that will do your loved ones good! Go for fruit and nut hampers.
  7. 7. Get ‘Aktiv’: Just because it’s Diwali it doesn't mean you should stop exercising. Metabolic balance strongly recommends exercise, but only as advised by your coach/physiotherapist and should be done under supervision.
  8. 8. Go for a post-meal walk! According to several studies, heading for a brief walk instead of the couch about 15 minutes after a meal improves digestion and blood sugar control.
  9. 9. Avoid over-indulgence: Remember, moderation is the key. Limit the consumption of alcohol and drink water with it. If you are drinking alcohol prior to your meal, eat a few nuts or cheese first.
  10. 10. Make sure you enjoy yourself at the celebration and start back on your plan the next morning. Do not wait even for a day. This is important.

Are you skipping breakfast?

Skipping breakfast seems like a simple way to cut calories, but the result can be insatiable hunger the rest of the day. This may lead to unplanned snacking and eating a super-size portion at lunch, making calorie counts soars.
Breakfasts that are high in protein and fiber (eg. a vegetable omelet, oats porridge) can reduce hunger throughout the day.

Studies show that people who eat breakfast every morning are more likely to maintain a healthy weight.

So, for good health- never skip your first meal.

Excess of Green tea is bad!

Green tea is a natural diuretic, which means it causes your body to lose water. Drinking excessive amount of green tea (more than five cups per day) can cause excessive urination leading to dehydration & electrolyte imbalances. Dehydration can also cause headaches, lethargy, altered heart rate and shock.

Do not take green tea as a replacement for water.

Keep your intake of tea/ coffee or green tea to 2-3 cups a day only.

Drink water!

Vitamin D- Sources

1. Best source: Sunshine
2. Excellent food sources: Fatty fish like salmon, sole, sardines
3. Good food sources: Shiitake mushrooms, eggs (vitamin D is in the yolk).

Want to prevent osteoporosis?

Avoid a high salt diet. Research has found that post-menopausal women with a high salt diet lose more bone minerals than other women of the same age.

Don't lose weight- release it forever.

Yes, you can do this with metabolic balance!

If we lose something- we need to find it. May be that is why we lose and gain it (weight) back again.

So this time release/ remove your weight so that you don't find it again and this can be done only if you are ready to change your lifestyle to a healthier and a sensible one. Come join metabolic balance- and find a slimmer, healthier and a more energetic you.

Beneficial onions

Onions help with high blood pressure, high cholesterol and arteriosclerosis. They also strengthen blood vessel walls.

(Dr. Wolf Funfack -founder of metabolic balance)

 

Mustard oil good for appetite

The mustard oils stimulate the appetite, stimulate the stomach and bowel function and support the work of the liver, gallbladder, pancreas, kidneys and bladder. - Dr. Wolf Funfack.

Virgin Coconut oil intake makes bones stronger!

Virgin coconut oil is obtained from fresh, mature coconut kernel without the use of heat and without undergoing refining process. A study done by Hayatullina et al (2012) found that Virgin coconut oil effectively improved bone structure and prevented bone loss in osteoporosis animal model. The beneficial effect of VCO on bone microarchitecture may be due to the high polyphenols which exert antioxidant property. In addition, VCO improves absorption of minerals such as calcium and magnesium and thus aid in preventing osteoporosis. Thus, VCO intake could offer an interesting approach to prevent accelerated bone loss in osteoporosis especially in postmenopausal women.

The researchers according to their finding also suggested that VCO was far better than calcium supplementation in making the bones stronger in the tested animals, linking this to the saturated fatty acid content of the oil (a medium chain triglyceride- MCT). They added that calcium therapy alone was not sufficient for the treatment of osteoporosis because calcium supplementation will only improve fracture healing, but failed to improve bone strength.
 
Source: Hayatullina Z, et al. Virgin Coconut oil Supplementation Prevents Bone Loss in Osteoporosis Rat Model. Evidence- Based Complementary and Alternative Medicine. Volume 2012. Article ID 237236.

Have mushrooms for stronger bones

Mushrooms are the only vegetable that contains Vitamin D, naturally. All other natural food sources of Vitamin D are of animal, poultry or seafood origin.

Vitamin D content of white button mushrooms is 7 IU/100g which is equivalent to 4% of our daily requirement (200 IU). Cooked Shiitake mushrooms give 26 IU/100g which is equivalent to 13% of RDI for Vitamin D.

Chew your food

Chewing our food well is the best way to savour our food and help our digestion. This is because:

Taste sensors: Our taste sensors can be found only in our mouth and not in our stomach. So to relish our food we need to chew it slowly, once gulped down it does not give us any taste.
Better digestion: Digestion begins in the mouth. Chewing stimulates the flow of gastric juices which help us to digest our food better and avoid bloating.
Better food absorption: Once our food is digested efficiently, the absorption of nutrients also gets better in the intestines.
Slower sugar absorption: Chewing the food well also slows the absorption of sugars into our blood stream.
Feeling of satisfaction: When we take our time to thoroughly chew and savour our food, our meal becomes more satisfying. This is because from the time we begin eating it takes 20 minutes to start signaling feeling of fullness.
Aids in weight reduction: Slow eating helps to understand the feeling of satiety and thus help in weight reduction. The American journal of Clinical Nutrition states that you will eat 12 percent fewer calories if you slow down and don’t scoff your food.

So, eat slowly and savour each bite!

Muscle Building Diet Supplements Linked To Liver Failure

Center for Disease Control & Prevention (USA) has issued a warning, saying that- people using diet supplement for weight loss or muscle building may be susceptible to acute hepatitis and liver failure.
Taking care of your diet and exercise is the best way to take care of your health!