Eat Whole Foods to Improve Well-Being

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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.

In addition to his many posthumous titles, Hippocrates could deserving be called the Father of Lifestyle Medicine with his writings that claimed one would be better suited to eat a fresh, largely plant-based diet.

Ancient healing practices often incorporated techniques such as meditation and mindfulness to promote holistic wellness. In recent years, scientific research has shown that these practices can have a profound impact on physical and mental health.

It is important to note that while food can offer protective and healing properties, it should not be used as a replacement for medical treatment. Consulting with a healthcare professional is crucial for diagnosing and treating illness.

Pick Foods That Meet Your Specific Needs

Remember that everyone is different, and what works for someone else may not be the food choices to meet your body’s specific nutritional needs. Eat well and remember that building lean muscle mass can burn calories, boost energy levels, and support overall weight management.

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

Whole Grains – To make smarter food choices and support weight loss, opt for nutrient-rich whole grains over refined grains for long-term health benefits. Eating a balanced diet is crucial for maintaining optimal health and achieving a healthy weight. Whole grain 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) – Adding a diverse range of colored fruits to your diet can aid in weight management as well. Berries like blueberries and strawberries boost metabolism while being low in calories and high in fiber. Tropical fruits like pineapple and papaya with bromelain enzyme combat inflammation and reduce belly fat.

Nuts, Seeds, Beans, and Plant Proteins – People who regularly eat plant-based proteins are less likely to have heart attacks or die from heart disease than those who rarely eat them, which is another reason to include nuts, seeds, beans and other sources in a balanced diet. Plants are rich in fiber that can help you feel full longer. Nuts, seeds and legumes are ideal for snacks.

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.

Healthy Habits Can Reduce Risk of Chronic Disease

Physical activity and proper nutrition are crucial for overall health and weight management. So, create a personalized meal plan and exercise regimen that meets your unique nutritional needs and supports your overall weight loss goals. While a healthy eating pattern and regular exercise are crucial for weight loss, engaging in 150 minutes per week of moderate-intensity aerobic activity is generally effective. Healthful lifestyle habits can also prevent chronic conditions.

Researchers recently discovered exercise alone isn't sufficient for weight loss and long-term weight management, as the body can reach a plateau where increased physical activity doesn't burn more calories due to physiological homeostasis. Lifestyle medicine, utilizing evidence-based behavioral interventions, aims to prevent and manage chronic diseases. Energy balance is key to the body's homeostasis process.

For help with personalizing your menu plans, contact Metabolic Research Center.