When it comes to weight loss and overall wellness, sleep is often the most overlooked tool .
Eating for health isn’t just about calories. It’s about fueling your body and hormones. What you put on your plate affects energy, metabolism, weight management, and even mood! At Oakview Medical Associates, we help patients create practical, sustainable meal patterns that support long-term wellness. Here’s a simple guide to building a balanced plate: 1. Start with Protein Protein is the foundation for hormone production, blood sugar stability, and muscle health. Examples: Eggs or egg whites Chicken, turkey, or fish Greek yogurt or cottage cheese Plant-based: tofu, tempeh, lentils Health Coach Tip: Include protein in every meal ! This helps keep you full and stabilizes energy. 2. Add Colorful Vegetables Vegetables are packed with vitamins, minerals, fiber, and antioxidants that support hormone balance and overall health. Examples: Leafy greens: spinach, kale, arugula Cruciferous veggies: broccoli, cauliflower, Brussels sprouts Bell peppers, carrots, beets Health Coach Tip: Fill at least half your plate with vegetables to boost fiber and micronutrients. 3. Include Healthy Fats Fats are essential for hormone production, brain health, and nutrient absorption. Examples: Avocado Olive oil or avocado oil Nuts and seeds Fatty fish like salmon Health Coach Tip: Pair fats with protein and carbs to slow digestion and maintain steady energy. 4. Choose Smart Carbohydrates Carbs aren’t the enemy — they’re fuel. The key is quality, quantity and timing. Examples: Quinoa, brown rice, oats Sweet potatoes, winter squash Fruits like berries, apples, or oranges Health Coach Tip : Pair carbs with protein and fat to prevent blood sugar spikes and crashes. Avoid eating carbs "alone". BONUS TIP #1: Hydrate Strategically Water is crucial for metabolism, digestion, and hormone function. Start your day with a full glass of water. Herbal teas or sparkling water are great, too! BONUS TIP #2: Plan for Consistency Your plate doesn’t have to be perfect! It just has to be consistent. Small, repeated habits are what really move the needle for hormone and metabolic health.
When it comes to weight loss and overall wellness, sleep is often the most overlooked tool .
Eating for health isn’t just about calories. It’s about fueling your body and hormones. What you put on your plate affects energy, metabolism, weight management, and even mood! At Oakview Medical Associates, we help patients create practical, sustainable meal patterns that support long-term wellness. Here’s a simple guide to building a balanced plate: 1. Start with Protein Protein is the foundation for hormone production, blood sugar stability, and muscle health. Examples: Eggs or egg whites Chicken, turkey, or fish Greek yogurt or cottage cheese Plant-based: tofu, tempeh, lentils Health Coach Tip: Include protein in every meal ! This helps keep you full and stabilizes energy. 2. Add Colorful Vegetables Vegetables are packed with vitamins, minerals, fiber, and antioxidants that support hormone balance and overall health. Examples: Leafy greens: spinach, kale, arugula Cruciferous veggies: broccoli, cauliflower, Brussels sprouts Bell peppers, carrots, beets Health Coach Tip: Fill at least half your plate with vegetables to boost fiber and micronutrients. 3. Include Healthy Fats Fats are essential for hormone production, brain health, and nutrient absorption. Examples: Avocado Olive oil or avocado oil Nuts and seeds Fatty fish like salmon Health Coach Tip: Pair fats with protein and carbs to slow digestion and maintain steady energy. 4. Choose Smart Carbohydrates Carbs aren’t the enemy — they’re fuel. The key is quality, quantity and timing. Examples: Quinoa, brown rice, oats Sweet potatoes, winter squash Fruits like berries, apples, or oranges Health Coach Tip : Pair carbs with protein and fat to prevent blood sugar spikes and crashes. Avoid eating carbs "alone". BONUS TIP #1: Hydrate Strategically Water is crucial for metabolism, digestion, and hormone function. Start your day with a full glass of water. Herbal teas or sparkling water are great, too! BONUS TIP #2: Plan for Consistency Your plate doesn’t have to be perfect! It just has to be consistent. Small, repeated habits are what really move the needle for hormone and metabolic health.
