How to Boost Your Health and Wellbeing

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The ancient Greeks understood long ago that mental and physical care often needed to be provided parallel to one another while prescribing changes to diet and exercise in place of or in combination with any medicines and other therapeutics.

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.

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.

The value of eating right cannot be overstated. Furthermore, our understanding of the mind-body connection has also evolved. By incorporating healthier practices into our daily lives, we can achieve a more balanced and healthy state.

Whole Foods Are a Healthy Food Choice

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.

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 – Nuts, seeds, and beans contain fiber and fiber promotes digestion and can help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. They can also aid in weight management by providing a feeling of fullness and reducing overall calorie intake.

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 (ahem... Starbucks Oleato™) lost body fat at a higher rate than those who consumed other fats.

While plant-based diets are beneficial for weight management, it is important to consider the quality of food choices. By prioritizing whole, nutrient-dense foods and engaging in regular physical activity, you can effectively support your health goals and achieve both weight loss and overall well-being.

Routine Exercise Is Essential for Weight Control

Adult men and women should find forms of physical activity that they enjoy and can sustain long-term will lead to lasting health benefits. Incorporating regular exercise into daily life is essential for maintaining a healthy weight and promoting well-being. In addition to the benefits mentioned, regular physical activity has been linked to improved mental health and mood. Exercise can release endorphins, which are chemicals in the brain that promote feelings of happiness and reduce stress.

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. Staying up-to-date with health information and taking proactive measures like getting regular check-ups and screenings can help detect potential health issues early on.

Visit Metabolic Research Center for help with personalized menu plans designed to meet your body’s unique needs for nutrition.