Metabolic Balance Monaco

Ready to try new things in 2024? 😉

Explore fresh ways to exercise, savour new and nourishing meals, discover exciting activities, and prioritise self-care practices that rejuvenate your mind and body.

By embracing the new, you not only add variety to your wellness routine but also keep your journey exciting and inspiring.

Here's to a year of exploration, growth, and vibrant health! 🌟

Welcome to 2024 💛
We wish you and your loved ones a peaceful, healthy and happy new year 🍀
Your Metabolic Balance Team around the world !

The whole Metabolic Balance Team wishes everyone a Merry Christmas and a Happy Holiday Season 🎄🌟
Joy and peace with family and friends ♥️

Diabetes prevention starts in the supermarket. This may sound very bold, but it is actually true. Most industrially manufactured products - especially ready meals - are full of additives and preservatives and contain too much refined sugar. Light products are particularly affected. The reduced flavour carrier "fat" is compensated by a greatly increased use of sugar. You often can't tell how much sugar such food actually contains.
If you want to eat healthily and reduce your sugar intake to a healthy level, the first step is to change your shopping behaviour and then your eating behaviour. This is very easy with a Metabolic Balance nutrition plan, as it tells you exactly what you are allowed to eat and in what quantities, thus keeping your insulin levels constant

Why Metabolic Balance?

Metabolic Balance creates a tailored nutrition plan that addresses specific hormonal and metabolism imbalances.

Our program is a science-based and only uses whole foods to optimise your health and energy while helping you achieve sustainable weight loss with its focus on whole, nutrient-dense foods.

How amazing would it be for you to feel as good as your best every day? See the results of the Metabolic Balance program with improved energy, enhanced mood, and long-term health benefits today!
www.metabolic-balance.mc

Stress eating can be a real struggle.

It's important to identify the triggers that lead to stress eating. Once you have identified these triggers, create a plan to manage them, including finding alternative activities to distract yourself, such as exercise or meditation.

Also, take time to practice mindful eating 🥑🍎🥕🥦🍐🍓🥭

This means paying attention to the food's taste, smell, and texture and being present in the moment.

Need some more guidance, reach out to your nearest practitioner today!

Skin Problems?

The Metabolic Balance program supports weight management and overall health and can significantly positively impact skin problems.

By providing personalised nutrition and addressing underlying imbalances in the body, Metabolic Balance helps promote skin health from within.

Focusing on nutrient-dense foods, reducing inflammation, and supporting the body's natural healing processes against skin conditions like psoriasis, eczema, and acne is essential.

Need some guidance? Find your nearest practitioner today!

Sleep tight and wake up feeling bright!

Did you know bad sleep disrupts hormone regulation? Which can lead to increased appetite, cravings for unhealthy foods, and decreased metabolism.

A good night's sleep promotes a healthy metabolism, supports optimal hormone balance, and enhances overall well-being, so it’s important to prioritise quality sleep and aim for 7-8 hours per night.

Give your body the gift of a good night's sleep and wake up ready to conquer the world!

Sleep better by eating healthy 💚

Secondary plant compounds serve plants as color and flavor substances, as protection against UV radiation, diseases, pests, and predators, as well as for evaporation protection and the regulation of growth and stability.

Since secondary plant compounds occur in plants only in very small amounts and unlike primary plant compounds (carbohydrates, proteins, and fats) do not have their own nutritional value, they were long overlooked.

Nowadays, it is proven that plant secondary compounds are also highly effective in the human body. They influence specific body functions and are therefore referred to as bioactive substances. Each of us is familiar with at least one plant secondary compound and its bioactive potential, such as the stimulating effect of caffeine after consuming coffee or tea, or the effect of a freshly cut onion on the tear glands!

Science estimates that there are up to 100,000 chemically diverse secondary plant compounds, but currently only about 10,000 are known by name.

The spectrum of effects of secondary plant compounds is wide and still largely unexplored. For example, they have anticarcinogenic, antimicrobial, antioxidant, and immunomodulatory properties - meaning they inhibit cancer growth, protect against fungal, bacterial, and viral infections, counteract cell-damaging free radicals, and strengthen the immune system.

It is believed that plant secondary compounds fully demonstrate their effects only when all the ingredients of original, naturally ripened foods work together. In isolated form, such as pills or powders, they show significantly fewer positive effects.

Plant secondary compounds are particularly abundant in the skin of fruits or vegetables or just below it. Therefore, it is recommended to briefly and thoroughly wash or brush apples, pears, cucumbers, or carrots before eating instead of peeling them.

What is the right food for YOU ? 🤔

Nutrition plans offer many benefits for overall health and well-being by providing structure and guidance in making informed food choices to ensure the body receives essential nutrients.

By tailoring nutrition plans to your needs and your body, it empowers you to make positive lifestyle changes, establish healthier eating habits, and achieve long-term wellness goals.

Find your nearest practitioner today, and they will work with you to create a personalised nutrition plan.

www.metabolic-balance.mc

Beyond Shedding Weight

With Metabolic Balance, you'll discover a unique nutritional plan that aligns perfectly with your body's needs.

Nourishing yourself with wholesome, nutrient-dense foods gives your metabolism the right fuel to thrive. As your metabolism rebalances, you'll notice positive changes in your body composition, energy levels, and overall vitality.

But it's not just about shedding unwanted weight. Metabolic Balance goes beyond that. It's about embracing a holistic approach to wellness, where you prioritise self-care, mindfulness, and sustainable habits.

By letting go of old habits that no longer serve your well-being, you'll create space for new practices that support your journey towards optimal health!

Find your nearest practitioner today!

Rediscover Your Spark with Metabolic Balance!🌟

Are you ready to reignite your energy, passion, and zest for life? The Metabolic Balance program is here to help you reclaim your vitality and get your spark back.

By nourishing your body with personalised nutrition, supporting your metabolism, and adopting a balanced lifestyle, you'll experience a transformation beyond physical changes.

So, say goodbye to fatigue and hello to renewed enthusiasm!

Want some help? Find your nearest Metabolic Balance practitioner today:
www.metabolic-balance.com

Why the body needs proteins

Proteins, the collective term for all naturally occurring proteins, are the fundamental building blocks of the human body and, therefore, essential for life. From hormones to skin, hair, nails, and muscles, approximately half of the human body weight consists of proteins (dry mass). Besides water, proteins are the most abundant substance in the human body. They play a crucial role in various functions, including tissue and organ development, immune defense, blood clotting, regulation of gene activities, and many other vital processes.

The mood booster - our intestine

The gut and the psyche are closely interconnected. The entire process resembles a communication system. Via hormones or immune cells, they send messenger substances, such as dopamine or norepinephrine, to each other and thus influence our mood. The intestinal microbiome is an important interface here. According to studies, it is responsible for the formation of serotonin.

However, a high-sugar diet with a lot of fructose inhibits the absorption of tryptophan, which is needed for serotonin to be formed - resulting in a deficiency of the happiness hormone. A healthy diversity of microorganisms in the gut lifts the mood and thus also protects against mental illness.

The following foods, among others, help improve or maintain microbiotic diversity in the gut:
💚 Flaxseed - the seeds swell and trap pathogens
💚 Kefir - is full of lactic acid bacteria especially favorable for the gut
💚Caraway tea - flushes toxins out of the intestine
💚 Sauerkraut - intestinal bacteria like to feed on fermented vegetables
💚 Cider vinegar - relieves flatulence and constipation

Don't hit the vitamin C snooze button!

Vitamin C supports a robust immune system and helps protect cells from damage caused by free radicals while supporting healthy skin, joints, and cardiovascular health.

Including Vitamin C-rich foods such as citrus fruits, berries, kiwi, peppers, and leafy greens can help optimise your nutrient intake and promote optimal health on your Metabolic Balance journey!

Avocado 🥑

According to Metabolic Balance, the avocado is considered a vegetable due to its properties, but botanically, it is classified as a fruit.

It is one of the most fatty fruits (up to 30%), with nuts being the only category of fruits that contain more fat. Avocados have low carbohydrates and relatively high protein compared to other fruits (2%).

Avocado should not be consumed daily, as it, along with tomatoes, can be very appetizing due to its natural glutamate content and high fruit acid.

With its creamy flesh, you can create many delicious dishes, from avocado toast and salads to guacamole. They also go well in desserts.

Are you also fans of avocados? Share your best avocado recipes in the comments!

Boosting metabolism with sufficient food intake

Eating a balanced and healthy diet provides our bodies with all the essential nutrients, ensuring that the metabolism functions smoothly without unnecessarily burdening the organism.

However, radical or zero diets harm the metabolism: they don't rev up the metabolism but achieve the opposite. The body reduces its metabolic activity and switches into what is known as a starvation metabolism when it consistently receives too little nourishment.

In this mode, the body remains even when it receives more food again. The well-known yo-yo effect is inevitable. Having three balanced meals a day is an excellent way to kickstart the metabolism and supply the body with sufficient nutrients.

Mindfulness

Discover the power of mindfulness on your Metabolic Balance journey! 🌟✨

Practising mindfulness can have a profound impact on achieving and maintaining a balanced metabolism.

By cultivating awareness of your thoughts, emotions, and behaviours around food, you can make more conscious choices that support your health goals while tuning in to your body's hunger and fullness cues, promoting mindful eating and preventing overeating.

Stress increases nutritional needs ❗

In our hectic world, stress has become a ubiquitous problem. But did you know that stress actually increases your nutrient requirements?

When we're stressed, our body releases stress hormones like cortisol. These hormones can accelerate metabolism and deplete important nutrients at a faster rate. Additionally, our body provides us with more energy in stressful situations. The increased energy demand caused by stress is accompanied by an increased need for vital nutrients. Specifically, B-vitamins, vitamin C, coenzyme Q10, zinc, selenium, and magnesium are depleted more rapidly in times of stress and need to be replenished through proper nutrition.

🦋 Vitamin C: This antioxidant is crucial for the immune system and helps alleviate stress.

🦋 B-vitamin complex: B-vitamins are essential for energy metabolism and nerve function. They can help reduce stress and improve mood.

🦋 Magnesium: A deficiency in magnesium can lead to increased susceptibility to stress. It has a calming effect on the nervous system and helps reduce muscle tension.

🦋 Antioxidants: Stress can lead to oxidative stress, which can damage cells. Antioxidants like vitamin E and selenium help protect the body.

🦋 Coenzyme Q10: Q10 is an important component of cellular respiration and can support energy metabolism. There is an increased need for Q10 during periods of stress.

🦋 Zinc: Zinc plays a key role in regulating hormone balance and strengthening the immune system. It can help alleviate stress and control the body's stress response.

Maintaining a balanced diet provides our body with all the necessary nutrients. Additionally, it's important to examine and address the underlying causes of your stress. Take time for yourself to reduce stress and prioritize your nutrition. Your body will thank you! 🌿💚

The different colors of bell peppers 🫑

Not only do the different bell pepper varieties differ in taste, but their nutritional content also varies among orange, red, and green peppers.

Unripe peppers are all green and turn more yellow, orange, or red as they ripen. The nutrient content also changes depending on the stage of ripeness. Red peppers contain more sugar and taste sweeter than the green variety. Additionally, the content of beta-carotene is higher in orange and red peppers, while green peppers contain hardly any carotenoids.

The strength of green peppers lies particularly in their high chlorophyll content. Even though green peppers contain "only" 115mg of Vitamin C per 100g (compared to red peppers, which can contain up to 400mg per 100g), their Vitamin C content is twice as high as that of oranges or lemons.

Peppers are true vitamin bombs and bring color to the plate.

Breathing - An Exercise for Relaxation, Detoxification, and Alkalization 🧡

We breathe (fortunately) unconsciously without having to think about it. But from now on, you should consciously take a few minutes every day for deep inhalation and exhalation.

Conscious breathing has a tremendous impact on our metabolism and overall well-being.

👍 Relaxation
Breathing is closely connected to the autonomic nervous system, which regulates our physical responses to stress. By focusing on our breath and consciously breathing slowly and deeply, we send signals to our body that everything is fine and there is no immediate threat. This can help reduce stress levels and achieve greater emotional balance.

👍 Detoxification
Deep breathing promotes blood circulation and lymphatic flow in the body. Lymphatic flow is responsible for tissue detoxification. Improved blood circulation and lymphatic circulation can make the detoxification process more efficient.

👍 Alkalization
Through conscious breathing, we can ensure adequate oxygen supply. This is important for alkalization as oxygen helps in breaking down acids and eliminating them from the body through various metabolic processes. Additionally, the way we breathe can influence the pH balance. For example, shallow and superficial breathing can lead to a more acidic environment, while deep and conscious breathing promotes a more alkaline environment. Deep breaths allow for better oxygen uptake, while effectively exhaling carbon dioxide, which generates acidic reactions in the body.

The great thing about breathing exercises is that you can do them anytime and anywhere. It's best to set a reminder that prompts you to engage in conscious breathing several times a day.

Start right now: put your phone aside and take five deep breaths, consciously inhaling and exhaling. Count slowly to five with each inhalation and exhalation.

Leave us a 💚 if this exercise has benefited you.

How to Make Sure You’re Getting the Right Nutrients

Ensuring you get the right nutrients in your diet is the key to unlocking optimal well-being. Here are some tips to guide you: 🍎🥦🥩⁣⁣

🧡 Eat a variety of foods: fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals.
🧡 Practice portion control: be mindful of portion sizes to ensure a balanced intake of different nutrients.
🧡 Include lean proteins: incorporate lean protein sources like chicken, fish, tofu, legumes, and Greek yoghurt.
🧡 Incorporate colourful fruits and vegetables: aim to fill half your plate with various colourful fruits and vegetables.
🧡 Keep hydrated: drink plenty of water throughout the day to support digestion, nutrient transport, and overall hydration.
🧡 Listen to your body: pay attention to how your body responds to different foods. Notice any signs of deficiency or excess and make adjustments accordingly.

Nourishing your body with the right nutrients is a powerful investment in your overall well-being. Let food be your fuel for a vibrant life! 🌟💚

Hormones & Metabolic Balance

Did you know that your metabolism plays a vital role in hormone regulation?

Working with a Metabolic Balance practitioner allows you to address your nutritional imbalances, blood sugar levels, and metabolic function to promote hormonal balance.

Results include improved energy, enhanced mood, better sleep, and reduced hormone-related symptoms such as irregular periods, PMS, or menopausal discomfort.

Regain control of your hormones and achieve overall well-being today!

Mineral balance during summer 🤩

With hot temperatures in summer, it's easy to break a sweat. During this process, the body not only loses fluids but also important electrolytes like sodium, potassium, magnesium, and calcium. These minerals are crucial for maintaining fluid balance and supporting the function of our cells, muscles, and nerves. It's important to drink enough fluids on hot days, but also to replenish our mineral reserves to stay energized even in high heat.

Foods high in electrolytes include:
💚 Leafy greens: Spinach, kale, and Swiss chard are rich in magnesium and calcium
💚 Coconut water: It's high in potassium and sodium and is a refreshing beverage to quench your thirst
💚 Avocado: Provides potassium and magnesium
💚 Yogurt: A good source of calcium and sodium, and as a cold cucumber yogurt soup, it's a refreshing way to replenish our fluid balance

Don't forget to drink enough water and enjoy the sunny days! 💦

Fad Diets vs Metabolic Balance

Common diets and weight loss plans don't always work for reaching weight loss goals as they take a one-size-fits-all approach.

With Metabolic Balance, we understand that each individual has unique nutritional needs and metabolic profiles.

By offering personalised nutrition plans, Metabolic Balance ensures that your diet aligns with YOUR body's requirements.

This tailored approach maximises results and promotes sustainable weight loss, balanced metabolism, and a healthier lifestyle while helping you achieve long-term success.

So, say no to fad diets and embrace the power of personalised nutrition today!

Fun & Easy Ways to Keep Active

Keep the fun flowing with these easy and enjoyable ways to stay active during your Metabolic Balance journey:

🏃‍♂️ Dancing around your home
🏃‍♂️ Walking or jogging around the neighbourhood
🏃‍♂️ Gardening when the sun is shining
🏃‍♂️ Outdoor games at the beach
🏃‍♂️ Yoga or Pilates, as it’s also perfect for balancing your mind and body
🏃‍♂️ Scenic bike rides

Find activities you genuinely enjoy and add them to your routine for lots of fun!

Anti-inflammatory Foods 🔥

Incorporating anti-inflammatory foods into your diet is crucial for optimal health and well-being. And anti-inflammatory foods, such as fruits, vegetables, fatty fish, nuts, and whole grains, help reduce inflammation and provide essential nutrients.

These foods promote a balanced immune system and support healthy digestion.

By embracing an anti-inflammatory diet, you can nourish your body, protect against chronic diseases, and enhance your overall quality of life!

Need some guidance on how to incorporate these foods into your diet? Find your nearest practitioner today.

Happy International Self-Care Day! 🥳

Today is a great day to remind yourself that you are important and that you deserve to feel good and be happy.

Self-care is not selfish, it's essential. It's about taking care of your physical, mental, and emotional well-being, and doing things that make you smile.

It can be as simple as taking a walk in nature, reading a book, meditating, or enjoying a healthy meal. 🌳📚🧘‍♂️🥗

Whatever self-care means to you, we encourage you to make some time for it today, and every day.

You are worth it. 💯

„Enjoy your food to be less hungry"

Anyone who devours their food in no time at all should be prepared to feel barely satiated and soon hungry again. A study led by Alexander Kokkinos from the University of Athens shows that eating speed plays a role in satiety.

Kokkinos provided study participants with a large ice cream (300 ml) that they were allowed to consume in a period ranging from 5 to 30 minutes. Before eating, they had to give a blood sample and then provide blood samples seven more times at intervals of 30 minutes after enjoying the ice cream. In this way, the researcher examined the increase in certain hormones that signal satiety to the brain. Participants who finished the ice cream in 5 minutes showed lower levels of the satiety hormone compared to those who took 30 minutes. In the questionnaire, the fast eaters also reported not feeling satisfied. The results of the blood analysis thus confirmed the subjective experience of the individuals.

Those who eat their meals quickly remain hungry and are at risk of reaching for snacks throughout the rest of the day.

However, eating slowly not only makes you feel more satiated but also increases enjoyment during meals and helps reduce our stress levels. So, take your time while eating and savor your meals.

Fructose - sweet friend or secret enemy?

Some people believe that fructose in fruit is just as harmful as refined sugar. However, the reality is quite different. Fructose, also known as fruit sugar, naturally occurs in fruit and has several key advantages compared to refined sugar. Here are the facts:

1️⃣ Fiber: Fruit contains valuable fiber along with fructose. This fiber helps slow down the digestion of fructose, resulting in a slower release of sugar into the bloodstream. This helps maintain stable blood sugar levels and prevent cravings.

2️⃣ Vitamins and Antioxidants: Fruit is rich in essential vitamins, minerals, and antioxidants. These nutrients are important for a strong immune system, healthy skin, hair, nails, and many other functions in the body. Refined sugar, on the other hand, provides only empty calories without any additional nutritional value.

3️⃣ Satiation: Fruit contains water and fiber, which contribute to a higher feeling of fullness. This can help prevent overeating and weight gain.

Of course, it is still important to enjoy fruit in moderation and maintain a balanced diet. The key lies in variety and the right proportion with other foods.

Fructose in fruit is part of a healthy diet and should not be equated with harmful refined sugar.
What's your favorite fruit? Share it with us in the comments! 💬👇