Searching for Secrets to Living a Healthy Life?

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Hippocrates, the ancient Greek physician, is best known as the Father of Western Medicine. He stressed the need for natural management of diseases by restoring nutritional balance to the body along with increased physical activity.

First proposed by Hippocrates, practicing medicine in ancient Greece became a rational discipline and used his holistic health care model using drug therapy, diets, physical exercise, walks, and massage to restore health and well-being.

Transitioning to current health trends, where obesity rates soar and diet plays a crucial role in well-being, it's imperative to understand that food can support optimal health.

Food has long been revered for restoring crucial balance. But it's not just about the individual components of food; it's also about how they work together to create a balanced diet and the importance of nutrition in maintaining and restoring health.

Select a Variety of Whole Foods Your Menus

A healthy diet goes beyond just physical health, it not only helps burn calories but also boosts metabolism, reduces stress, and improves mood. It can also have a positive impact on mental health by providing the necessary nutrients for proper brain function and promoting a sense of well-being.

Discussed below are whole food choices recommended for good health and nutrition, such as:

Whole Grains – To see for yourself the power of whole grains for better health and weight control, consume nutrient-rich options like oats, quinoa, and whole-wheat foods to boost metabolism, manage weight, and reduce the risk of diseases like diabetes and heart conditions.

Colorful Vegetables – Avocados are often sought after for their creamy texture, healthy source of plant-based fat, and satiating taste. But, avocados are also a powerhouse when it comes to fighting inflammation and contain high levels of beneficial fats, which can keep you feeling fuller between meals.

Whole Fruits (not fruit juices) – Recent studies suggest that fruit intake helps prevent long-term weight gain by reducing overall calorie consumption. Incorporating more fruits in daily meals not only aids weight management but also promotes healthy living. Eating whole fruits reduces hunger return, increases fullness and delays cravings' return.

Nuts, Seeds, Beans, and Plant Proteins – Incorporating nuts, seeds, and legumes into your diet may seem daunting at first, but there are many simple ways to do so. Nuts can be added to salads, oatmeal, or yogurt for a crunchy topping. Seeds can be sprinkled on top of toast or added to smoothies. Legumes can be used as a protein source in soups, stews, and chili.

Plant Oils – Plant oils offer various health benefits, aiding in weight loss and providing satiety to prevent overeating. A study from 2018 found that overweight women who added a tablespoon of olive oil to their morning meal or coffee lost body fat at a higher rate than those who consumed other fats.

To make the most out of a plant-based diet for weight loss, it is crucial to choose quality sources of fats, protein, and carbohydrates. This means opting for whole foods rather than processed options. Additionally, incorporating physical activity into your routine can further support weight loss.

Boost Metabolism and Suppress Hunger with Exercise

Cardiovascular workouts can boost metabolism, burn calories, and curb post-exercise hunger. To prevent weight regain, aim for 60-90 minutes of moderate exercise or less vigorous activity for formerly obese or overweight individuals. To reap the full benefits of physical activity, it is crucial to find an exercise routine that is enjoyable and sustainable, as it can improve sleep quality, increase energy levels, boost cognitive function, and help maintain overall health and well-being.

Exercise alone is not sufficient for weight loss, as the body reaches a plateau where more exercise does not necessarily burn extra calories. Instead, combining a healthy eating pattern with regular activity is key to maintaining a healthy weight. By starting with simple steps that align with your preferences and gradually building up to your long-range goals can help you achieve optimal health and vitality.

At MRC, we’ve been personalizing menus for over 35 years. For help with personalizing your menus, contact Metabolic Research Center.