Strive for a Healthy Mind in a Healthy Body

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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.

The ancient Greeks had understood long ago the importance of a “healthy mind in a healthy body” as the key for good physical and mental health in humans. Hippocrates established protocols for restoring balance through diet and exercise first.

Throughout history, food has been viewed not only as a source of sustenance but also as a powerful tool for restoring wellness. Even in modern times, there is growing evidence supporting the benefits of using food as a natural medicine.

In ancient Oriental medicine, food was prescribed to treat specific ailments and imbalances. Today, a healthy diet rich in fruits, vegetables, whole grains, and lean proteins has been linked to improved overall health and longevity.

Fill Your Plate with a Rainbow of Whole Foods

Making better food choices also plays a significant role in maintaining a healthy diet. But, portion control is also an important aspect of a healthy diet. It's crucial to listen to your body's hunger and fullness signals and eat until you feel comfortably satisfied, not overly stuffed. Eating slowly can help prevent overeating by leaving you feeling full.

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

Whole Grains – Choosing fiber-packed whole grains to stay full longer and support sustainable weight loss with fewer calories consumed. So, opt for whole over refined grains to benefit from their slower digestion, which aids in hunger control and overall well-being. These slow-digesting "superfoods" keep you feeling full and support sustainable weight loss.

Colorful Vegetables – Eating a rainbow of vegetables introduces a variety of foods into your diet and prevents boredom from eating the same things. Each colorful vegetable adds something special to your personalized menus, such as a unique smell, flavor or texture.

Whole Fruits (not fruit juices) – Colorful foods like fruits and vegetables provide essential vitamins and antioxidants with few calories while protecting against various diseases. Watermelon is filled with water (about 90%) and is considered to be ideal for weight loss as it contains essential vitamins and minerals with minimal calories.

Nuts, Seeds, Beans, and Plant Proteins – It's important to note that moderation is key when incorporating these foods into your diet. While nuts, seeds, and beans offer many health benefits, they are also high in calories and can contribute to weight gain if consumed in excess. Stick with a serving size of about 1/4 cup for nuts and seeds, and 1/2 cup for legumes.

Plant Oils – For those focusing on weight reduction and nutritious eating, consider olive oil, avocado oil, rice bran, and coconut oil. They are rich in fat-soluble vitamins and can boost the immune system while helping burn more calories and reduce body fat. Remember to consume any oil in moderation, with total fat intake not exceeding 20% of daily calories.

Embrace whole foods over processed options to combat obesity risks. Incorporate habits like savoring meals and opting for nutrient-dense choices while steering clear of calorie-laden items linked to weight gain. Your plate's center should feature vegetables, fruits, whole grains, and legumes for a balanced approach to weight control.

Make Small Changes to Diet and Physical Activity

Focusing the importance of exercise beyond just weight loss will be motivating and help you incorporate a regimen into your daily routine. Making small changes and finding ways to be more active can also contribute to overall physical fitness. Encouraging extended periods of daily exercise may enhance weight loss efforts; however, some individuals may find it challenging to sustain workout routines. Emphasizing health advantages beyond just weight loss can motivate individuals to persist.

In addition to exercise and diet, incorporating stress-reducing practices into a routine can also contribute to feeling youthful. High levels of stress have been linked to premature aging, increased inflammation, and a weakened immune system. Problems like metabolic diseases, joint and skeletal problems, cardio-vascular diseases, hypertension, and being overweight can often be linked to an unhealthy lifestyle.

Contact Metabolic Research Center to learn more about our personalized approach to healthy living.