Whole Foods Provide a Rainbow of Choices

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One of the key principles of nutritional medicine is that food is not just fuel for our bodies, but also a source of nutrients that can have powerful effects on our health.

Ironically, this is the same findings set forth by Hippocrates 2400 years ago in ancient Greece. In addition to promoting whole, nutrient-dense foods, the concept of nutritional medicine that was prescribed by Hippocrates emphasizes both the importance of individualized nutrition and the need for regular physical activities like walking.

Early physicians in ancient Greece and Rome understood that consuming nutrient-dense foods such as fruits, vegetables, whole grains, and healthy fats can provide the body with the necessary building blocks for optimal health and function.

Each person's body and nutritional needs are unique, and a "one-size-fits-all" approach to nutrition may not be effective for everyone. Furthermore, lifestyle medicine has long recognized the connection between food and exercise to one’s wellness.

Better Manage Calories with Whole Foods

Consuming too many calories can lead to weight gain, while eating too few calories can slow down metabolism and make weight loss more difficult. By being mindful of serving sizes, individuals can better manage their calorie intake and achieve a healthy body weight. In addition to the type and amount of food consumed, the quality of food is also important.

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

Whole Grains – Make the switch from refined grains to whole grains like oatmeal, barley, and brown rice to boost metabolism, reduce belly fat, and control weight. Including nutrient-rich whole grains in your diet can help lower cholesterol levels, decrease diabetes risk, promote weight loss, and enhance overall health.

Colorful Vegetables – Phytochemicals found in colorful vegetables possess anti-inflammatory properties that can help to reduce inflammation in the body. Chronic inflammation has been linked to a variety of chronic health issues, including arthritis and autoimmune diseases. Eat more color on your journey to healthy living.

Whole Fruits (not fruit juices) – Whole fruit's fiber content supports proper digestion, reduces cholesterol levels, and decreases the risk of heart disease. Adding a colorful array of fruits and vegetables to your menu plan provides essential vitamins and antioxidants crucial for disease prevention. Plus, dietary fiber from fruits helps lower cholesterol.

Nuts, Seeds, Beans, and Plant Proteins – Nuts, seeds, and legumes are powerhouse foods that offer a multitude of health benefits. They provide healthy plant oils, lean protein, vitamins, and minerals without causing weight gain. These nutrient-packed options can aid in weight loss while keeping you feeling satisfied and full due to their fiber and protein content.

Plant Oils – Plant oils have gained popularity in the beauty industry due to their nourishing and moisturizing properties. These oils are often used in skincare products as they can help improve skin texture and appearance. Lavender oil has calming and relaxing effects and has been used as a natural remedy for anxiety and insomnia.

Choose minimally processed whole foods like grains, vegetables, fruits, nuts, lean proteins (fish, poultry and beans), and plant oils over sugary beverages and highly processed items for weight management. Embrace a whole-food plant-predominant diet emphasizing vegetables, fruits, legumes, whole grains, nuts and seeds while minimizing meat, eggs, and dairy for holistic health benefits.

Small Bouts of Physical Activity Make a Difference

Exercise has been shown to reduce symptoms of anxiety, depression, and stress, promoting a sense of well-being. Incorporating small bouts of physical activity throughout the day, such as taking the stairs instead of the elevator or going for a walk during lunch breaks can help. Balanced living involves optimizing various aspects of life including relationships, work, fitness, emotional happiness, and good health. So, plan on making healthy lifestyle habits to support your journey.

Achieving optimal health isn't just about physical fitness; it's also about nurturing relationships, managing stress, and finding joy in everyday activities. Take proactive steps like incorporating exercise throughout the day and improving your diet gradually. Keep moving, stay mindful, and make healthy choices for yourself and those around you. So, let your brain be the driving force towards longevity and overall well-being without any exceptions.

Visit Metabolic Research Center to learn more about our personalized menus for healthy living.