Ancient Practitioners Understood the Value of Food

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Although the ancient Greek philosopher and physician Hippocrates did not believe food could replace medication entirely, he did prescribe changes in diet and lifestyle could help maintain, preserve, avoid, reverse and manage disease.

Hippocratic medicine taught physicians how to use vegetables as medicine to strengthen the immune system for the prevention and treatment of wounds and surgical injuries, diseases of the gastrointestinal tract, and ENT pathologies.

Traditional healing practices have long recognized the importance of eating a variety of foods to provide the body with all essential nutrients and promote optimal health.

Today, this concept is supported by modern nutritionists and dietitians. Fast forward to current trends in health and well-being; there is a growing emphasis on lifestyle modifications like diet and exercise due to an increasing number of individuals struggling with weight issues in the United States today.

Tips for Including a Variety of Whole Foods

Include a variety of fruits and vegetables in your meals to ensure you are getting a range of essential vitamins and minerals. By limiting your consumption of highly processed and packaged foods that are high in sodium, added sugars, and unhealthy fats, can make huge difference in food quality. Still, be mindful of portion sizes to help control how much you eat.

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

Whole Grains – When looking to incorporate whole grains into your diet, it is essential to choose whole grain products instead of refined ones. Look for bread, pasta, and rice made from 100% whole grains instead of white or enriched flour. Other options include quinoa, brown rice, oats, barley, and popcorn.

Colorful Vegetables – Green vegetables offer a powerhouse of nutrients and are packed with folic acid, vitamin K, carotenoids, and omega-3 fatty acids. According to color psychologists, green symbolizes nature and growth which makes it an enduring favorite for good health. Leafy greens are rich in dietary fiber to boost bowel health.

Whole Fruits (not fruit juices) – Fruits in diverse colors like green, yellow-orange, red, blue-purple, and white are key to good health. Incorporating a variety of colorful fruits every day, provides filling with liquids for hydration and dietary fibers for digestion. An apple a day can help keep belly fat at bay due to dietary fiber, flavonoids, and beta-carotene content.

Nuts, Seeds, Beans, and Plant Proteins – Despite the fat content, consuming nuts, seeds, and legumes as part of a healthy diet has not been associated with weight gain and may even help you lose weight. However, it is essential to exercise portion control along with making healthier food choices.

Plant Oils – In a study about women’s health, women who added a tablespoon of olive oil to their morning coffee (like Starbucks’ Oleato™), those who consumed olive oil lost body fat at a higher rate than women who consumed other fats. Nonetheless, for weight loss, it is still important to consume healthy fats in moderation.

Transitioning to a whole food plant-based diet can promote weight loss when coupled with mindful eating habits. And, adopting new lifestyle habits to prevent overeating by choosing nutrient-dense foods can support both health and weight control.

Walking Briskly Can Be a Powerful Exercise

Physical activity encompasses all movements that expend energy, whereas exercise refers to structured physical activities. Both are essential elements in managing weight-related aspects like prevention of gain or regain after weight loss. Walking briskly is a simple yet powerful way to become healthier and lose weight. However, maintaining an elevated heart rate by running intensely or doing sprint intervals can save time and burn more calories for weight loss.

Adding an exercise regimen for daily physical activity and eating a balanced diet with a variety of fruits, vegetables, lean proteins, and healthy fats can support not only weight loss but also overall health and well-being. Here at Metabolic Research Center, evaluating current lifestyle habits, discussing goals, recommending necessary changes, and providing support are integral parts of facilitating lasting lifestyle enhancements for clients' overall well-being.