Lifestyle Medicine, Plant-Based Eating, and family health with Dr. Towolawi
Today, we're joined by Dr. Toh Togolawi, a renowned family physician and double board-certified expert in lifestyle medicine. With a passion for promoting healthier living, she's also a published author and speaker, making her a valuable resource in the fields of lifestyle medicine and plant-based eating.
In this episode, Dr. Togolawi and I will dive deep into the fascinating realms of Lifestyle Medicine, Plant-Based Eating, and family health, exploring the holistic approach to well-being that can transform lives.
What is lifestyle medicine?
This approach places significant emphasis on six key pillars that play a crucial role in preventing, treating, and even reversing chronic diseases. These pillars encompass nutrition, with a strong focus on plant-based diets, stress management, physical activity, reducing risky behaviors such as alcohol and tobacco consumption, and fostering healthy social connections. Its primary goal is to assist patients in managing prevalent health issues like hypertension, obesity, prediabetes, and diabetes.
It's worth noting that teaching these principles to your children can be essential, as they lay the foundation for a healthier lifestyle. The primary goal of lifestyle medicine is to assist patients in managing prevalent health issues like hypertension, obesity, prediabetes, and diabetes.
Involving Children in Family Lifestyle Changes
Are you a mom or a parent looking for ways to incorporate healthier habits into your family's lifestyle?
Whether it's embracing plant-based nutrition, increasing physical activity, or managing stress, getting kids involved can be a game-changer. The key is to make it enjoyable and not overwhelming.
Start with the basics of nutrition. Engaging children in meal preparation, even with simple tasks like washing fruits, can be fun and educational. Encourage them to pick out fruits or vegetables at the grocery store, giving them ownership over their food choices. As kids grow, involve them in more aspects of cooking, teaching them vital life skills. By nurturing these habits early, families can create a positive and lasting impact on their overall well-being.
Home Cooking and Balance
Preparing homemade meals, such as pizza, offers significant control over ingredients like cheese and oil. Emphasizing the value of cooking at home enables better management of nutritional choices. Avoiding the classification of specific foods as exclusively good or bad is advisable; however, moderation is key when it comes to items like soda. In the context of pizza, savoring a portion or two alongside a balanced meal, such as a salad or roasted vegetables, can provide satisfaction without imposing dietary restrictions. This approach fosters healthier nutritional habits without the necessity of eliminating beloved foods.
The Importance of Role Modeling Fitness
Demonstrating healthy habits, such as regular exercise, to your children carries immense importance. Kids are observant and often mimic what they see their parents doing. When they witness their parents engaging in physical activity and valuing their own well-being, it sends a powerful message.
Children tend to view these behaviors as 'cool' and may express interest in joining in. Encouraging their curiosity and involvement in activities such as pull-ups or push-ups not only promotes physical fitness but also fosters a sense of bonding. By prioritizing personal health through regular exercise, parents instill in their children the notion that taking care of one's body is an integral part of a healthy lifestyle. This invaluable lesson lays the foundation for a lifetime of well-being and self-care.
Teaching Kids Healthy Stress Coping Strategies
One vital aspect of fostering a healthy lifestyle for children is teaching them how to manage stress effectively. Children, like adults, encounter various stress factors in life, and it's essential to provide them with healthy coping mechanisms.
For instance, introducing kids to journaling as a means of expressing their feelings and emotions is valuable. When children see their parents journaling, they're more likely to embrace this practice themselves. Additionally, engaging in activities like art therapy or nature walks can help children process and release stress in a constructive manner. These early lessons in managing emotions set the stage for healthier stress management throughout their lives.
Understanding the Flexibility of Plant-Based Eating
In this episode, Dr. Towolawi and I delved into the world of plant-based nutrition, and here's the scoop: it's all about being super inclusive and letting people do their food thing. She broke it down and made it crystal clear that being plant-based isn't a strict, all-or-nothing deal. Instead, it's this whole spectrum where you can find your own groove.
Some folks go all in with a 100% plant-based diet, while others kind of do a mix-and-match thing, like partial or flexitarian style. They keep some animal products in there but still bring in plenty of plant-based goodness. It's all about finding what floats your dietary boat!
Dr. Towolawi's Inclusive Book on Plant-Based Eating
Dr. Towolawi also shared insights about her book, and it's all about taking a friendly and flexible approach to plant-based living. The emphasis here is on inclusivity and acknowledging that people have various dietary preferences.
What sets this book apart is its lack of judgment or preachiness. Instead, it celebrates the positive impact of making healthier food choices, regardless of where one stands on the plant-based spectrum.
Her book promotes balance and encourages a practical approach to health-conscious eating. By highlighting the advantages of prioritizing whole plant foods and avoiding extreme dietary restrictions, the book guides readers toward a sustainable and nourishing way of eating.
The Power of Whole Foods
In a world where dietary trends come and go, the message from Dr. Towolawi remains clear: whole, unprocessed foods are the cornerstone of good health. Regardless of your dietary preferences, focusing on real, nutrient-dense foods is a choice that can benefit everyone. By understanding the nutritional value of what we eat, we can make informed decisions that promote our well-being and longevity.
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