Mother Nature’s Contribution to Wellness

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Over two thousand years ago, Hippocrates viewed lifestyle modifications to dietary intake and physical activity as medicinal solutions. Not surprisingly, he also touted that walking is a man’s best medicine giving birth to the concept of lifestyle medicine.

In addition to his posthumous title as the Father of Modern Medicine, 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-base diet as a passive protocol.

Historical figures like Hippocrates understood the value of using food as medicine. He prescribed willow bark tincture, a precursor to aspirin, for pain relief over two millennia ago. It is crucial to acknowledge Mother Nature’s contribution to wellness.

Food can offer numerous protective qualities and it's often essential to complement modern medicine by maintaining a balanced diet. Eating a variety of colorful foods rich in antioxidants can supports overall health and well-being.

Whole Food Choices for Healthy Living

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 – 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) – Raspberries excel in supporting weight loss due to their low calories and high fiber content while satisfying sweet cravings. Watermelon is excellent for weight loss with 90% water with only 30 calories in a 100-gram serving. It's also rich in arginine, that speeds fat burning. But, control portions when consuming higher-calorie fruits.

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 – When it comes to using plant oils into your daily routine, there are many creative ways to do so. You can use them in cooking and baking, as well as in salad dressings and marinades. They can also be used topically for skin and hair care. So, consider plant oils as a healthier and more environmentally-friendly choice.

Unsaturated fats, found in plant-based foods like avocados and olive oil, have been shown to lower cholesterol levels and reduce the risk of heart disease. Choosing whole foods like colorful vegetables, whole fruits, nuts and seeds, healthy proteins, and plant oils over highly processed food options is key.

Regular Exercise Supports Weight Management

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. 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. A holistic approach to lifestyle medicine focuses on whole-food diets, physical activity, adequate sleep, stress management and active social connections.

For decades at Metabolic Research Center, we’ve been helping men and women reach their goals for healthy living.